Hey Y'all!

Yep-I'm still here! Guess I had a few people worried-sorry about that; but thank you for your concern! I just have not had a heck of allot to blog about the past week I guess.
We are still waiting on the slider door for the studio (FNQ=frickin not quick!!!)
:-) The boat/house trade should settle this week. Training is going well-though I did not try for a max on bench press last week. Just not ready to push it like that, and really-what would be the reason other than an ego boost-LOL. No, I want to keep training for many years; I'm still pushing myself, just not being unreasonable about it.
My computer is stuffed so I am on John's laptop, which I don't really like that much, but am grateful that we have it since it's better than none at all whilst the other is being fixed!
Last week was Thanksgiving in America, and I was able to skype with the whole family-which is awesome because I miss them all so much.
Many gals are starting to vlog-or talking about it. It looks like fun-I don't have a video camera, but am thinking of trying a little shoot on my digital camera-just for fun. I barely have enough to BLOG about let alone VLOG...haha! And I, like many others, can't stand the way my voice sounds-so-who knows if I even get the guts to give it a go.
That's really about it! Hope everyone is still training and eating in balance-don't need to go overboard just because it's the holidays-but don't need to be a stick in the mud either!
Have a great week!

TASTY TUESDAY!

First, here is the link to my CHICKEN & VEG RISOTTO which I made again last night-it was yummy! This time though-I only used about 2 & 1/2 cups of stock-so it came out much better!- And I replaced the asparagus with green beans simply because I had extra aaaand, I also added a chopped up tomato...yum!

Next is actually a recipe from AUSTRALIAN NATURAL BODZ magazine that I changed a tad.

It's called LOW FAT SPICY ROASTED CHICKEN...but I didn't roast the chicken-I just grilled it.

Make about 3 slices into about 4 chicken breasts-add a dash of teriyaki sauce and allow to marinate in fridge for 2-3 hours. Sprinkle some chili powder onto breasts and grill.
Steam asparagus and broccoli- or whatever greens you prefer.

Sauce
3 T olive oil
3 T Flax seed oil
3 T Dijon
3 T lime juice
3 tsp chili powder
1.5 tsp Cumin powder
handful of chopped basil

Shake well and drizzle over chicken & veg.
TWO THUMBS UP!

GETTIN' FIRED UP!

Tomorrow marks 14 weeks until comp prep begins (hence the countdown clock on the side-which is slightly cut off) and I am happy to say that I am really excited! (even after my last "up and down" post) Almost as excited as I was two years ago when I was contemplating my very first comp. Right now I am super happy with how my body is responding to everything. My pec/shoulder problem seems almost gone! Even through bench press-which hasn't been super heavy, but I had avoided it for months until the last couple of weeks-and I have been slowly increasing the weight with no back lash! Next week, Thursday to be exact (chest & shoulder day), I am going to go for a max!

I am really starting to figure out what my body responds best to-food wise and workout wise-gee it only took me 42 years..LOL! One thing that really excites me about comps this time is the fact that I won't be drinking at all-so I'm really hoping that my lower half leans out more without those extra empty calories.

For now, I'll continue eating the way I do which is not counting calories but generally clean and continue working out with slow focused form and doing treadmill and walk/jogs-which all seems to be working for now; then on February 21, 2010 the comp prep begins...I am reporting here today that I plan to do three comps next year. The first one is ANB in Townsville 23 May,(which I had thought was 16 May until right now when I checked again) the next one ANB ASIA PACIFIC at the Gold Coast 29 May, then INBA ALL FEMALES in Melbourne 10 July.

Yep-it's going to be a big year! WOOHOO!!

UP AND DOWN

That is how everything has been for me over the last few weeks. Though my morning workouts are always good-simply because I actually love to workout, my energy levels have been in bursts at best and my desire to compete next year has gone through a few days of being nowhere to be found! I’ll have a few good totally up days of being in the mood for everything-then all of a sudden energy is out the door, body aches and the thought of contest prep is ever-so-daunting and uninviting. Then I’ll either have a totally awesome workout, or read a really good fitness article about competing or see a fab looking fit chick and say to myself-“oh yeah-I do want to do that again and try to look like that!”

But, such is life, hey! Up and down-can’t always be walking on air now can we?

On the brighter side, the weather has been absolutely gorgeous, so we’ve been getting out in the yard a bit; the boat trade for the rental house is just about finalized, the studio is just weeks away from being complete and this weekend marks 3months of not drinking. And, I have to say, I’m pretty pleased with what I see in the mirror these days; the bod is tightening up quite a bit.

So, I guess-let’s just get finished with 2009 already! Bring on 2010 and BRING ON THE COMPS!

Death: the Key to the Door of Life

There is no need to be afraid of death. It is not the end of the physical body that should worry us. Rather, our concern must be to live while we’re alive – to release our inner selves from the spiritual death that comes with living behind a façade designed to conform to external definitions of who and what we are. Every individual human being born on this earth has the capacity to become a unique and special person unlike any who has ever existed before or will ever exist again. But to the extent that we become captives of culturally defined role expectations and behaviors – stereotypes, not ourselves, -- we block our capacity of self-actualization. We interfere with our becoming all that we can be.

Death is the key to the door of life. It is through accepting the finiteness of our individual existences that we are enabled to find the strength and courage to reject those extrinsic roles and expectations and to devote each day of our lives – however long they may be – to growing as fully as we are able. We must learn to draw on our inner resources, to define ourselves in terms of the feedback we receive from our own internal valuing system rather than trying to fit ourselves into some illfitting stereotyped role.

It is the denial of death that is partially responsible for people living empty, purposeless lives; for when you live as if you’ll live forever, it becomes too easy to postpone the things you know that you must do. You live your life in preparation for tomorrow or in remembrance of yesterday, and meanwhile, each day is lost. In contrast, when you fully understand that each day you awaken could be the last you have, you take the time that day to grow, to become more of who you really are, to reach out to other human beings. […]

Use this growth not selfishly, but rather in service of what may be, in the future tide of time. Never allow a day to pass that did not add to what was understood before. Let each day be a stone in the path of growth. Do not rest until what was intended has been done. But remember – go as slowly as is necessary in order to sustain a steady pace; do not expend energy in waste. Finally, do not allow the illusory urgencies of the immediate to distract you from your vision of the eternal.

---Elizabeth Kubler-Ross, from "Death: The Final Stage of Growth"

I just really liked this post....

Many of you already read Shelley's blog...but for those of you who don't-this past year her blogs have really become very special. Here is today's that I really enjoyed; I hope you do to.

In my pursuit of happiness I have been led down a path of self-discovery. I have sought to find true happiness. I wanted to know the secret. The secret of people who look deeply satisfied. Before I set out on this journey I didn't have the clarity of direction that comes from being fully aware of my Self, my actions, my beliefs, my place within the universe, to reach anywhere truly extraordinary. READ MORE

TASTY TUESDAY!

Protein Packed Pumpkin Muffins



These turned out yum!

3/4 C Whole Wheat Flour
1/2 C Vanilla Protein Powder
3/4 C Quick Oats
2 TB Brown Sugar
1/2 tsp baking powder
1/4 tsp baking soda
2 tsp cinnamon
1 tsp ginger
2 cups of peeled & chunky chopped pumpkin or butternut squash
1/2 C low fat or skim milk
1/2 C no sugar added applesauce
2 egg whites

Preheat oven to 190 C (400C) and spray muffin tin with spray oil of your choice...I use the silicon style-much better! Boil the pumpkin until soft enough to mash. Whilst boiling the pumpkin, combine dry ingredients in a medium bowl.
Put soft pumpkin into a large bowl-mash then add milk, applesauce and egg whites-blend with mixer. Add dry ingredients and blend with mixer till just mixed. Fill muffin cups and bake for 25-30 minutes.
Perfect protein snack!

I Am Interested In My Mind

I am interested in my mind, and in my body. Previous to my having cultivated the habit of sitting, I had thought about myself and had used my body as a tool in the world, to grip a pen or to chop firewood, but I had never systematically, rigorously, observed my body -- what it feels like; not just with a shy, fleeting glance, but moment after moment for hours and days at a time; nor had I committed myself to observe the reciprocal influence of mind and body in states of exhaustion and rest, hunger, pain, relaxation, arousal, lethargy, or concentration. My quest for knowing is not merely objective and scientific. This mind-and-body is the vessel of my life. I want to know it with the same organic immersion that sets a snow goose flying ten thousand miles every winter and spring. READ MORE HERE

Computerless Sunday Tomorrow!

The flood of information that swamps me daily seems to produce more pain than gain. --Paul Hemp

I need to come up with a better name than Computerless Sunday...LOL...maybe Techless Sunday? hmmm...any suggestions?
Anyway-I'm off the computer until Monday-I actually enjoyed not having it on at all last Sunday-sort of liberating really!

Back, Bis & Tris tomorrow-15 weeks until comp prep starts...and so far things seem to be healing and dealing with the workouts-YAHOO!

Enjoy the rest of your weekend! See y'all next week!

Great Link

Well, we might be preaching to the choir- but even the choir needs a little reminder once in a while to get back to the right tune! Jackie from Girl With No Name blog shared this link through Twitter-and I just had to pass it on...
Just another reminder to people who SAY they want to lose weight but always find excuses for not doing the right thing...

Weight Loss – It’s what you DON’T Want that Holds You Back
I’m sure you’ve heard people say the phrase “I want to lose weight” and yet that same person never does anything about it. Or they say they tried and it didn’t work. So why make the statement at all if you’re not serious about it.

This sounds a bit ironic. They say they ‘want it’ but never do what it takes to get it.
So do they really want it, or do they just say they want it. OR do they even know what they are saying. READ MORE

It's a quick read-but a good one!
Have a great weekend!

My New Addiction....

SMFR, sounds kinky hunh? Well, it's not-sorry! LOL
Self Myofascial Release

LOVE IT!
Thanks to Lia for re-introducing it! I remember Lia first blogging about it back when I first started reading and writing blogs about the end of 2007. I went out and bought the noodle and gave it a go a couple of times, but just couldn't quite get the hang of it, so set it aside. Then, a few weeks ago, Lia mentioned it again in her recent training regime blog. So after re-reading Lia's info, and the link at the top with demonstrations and seeing this short vid of Pauline Nordin demonstrating her version with a rolling pin this week decided to give it a go again-now I love it! It hurts and feels good at the same time, but I really feel like it's helping with some of those aches and pains. I highly recommend it!

Have a fantastic weekend!

Sometimes it just takes a good song!

After a very slow start to the week-feeling very fatigued, achy & of course having cramps from hell thanks to that TOM-today I'm feeling pretty up and fit again-quite enthusiastic and inspired really!

First reason is the knowledge that today makes 67 days of not touching alcohol. I have to admit, that I have had a few moments of missing it-mainly "red wine Friday"; but you know what? It passes! That's the key folks, when you get a craving, take heart in the knowledge that IT WILL PASS!

Other than that, John & I have still been working on a few issues as it is still very raw for him-but fortunately he knows he will get fully past it eventually so actually, we are doing really well; especially when you consider it has been less than 3 months, though it really does feel like an eternity ago.

As I said earlier, I was feeling quite fatigued early in the week. I skipped cardio Sunday afternoon-but grudgingly got on the treadmill Monday, Tuesday & yesterday. Yesterday afternoon one of the new songs I just downloaded to my IPOD came on and WOW-I just couldn't help but start thinking of a posing routine for comp! I played the song over several times-so my cardio session went longer-then I got off the treadmill and fooled around with a routine! It just amped me up! It's really amazing how the right music can alter your mood. So that is my tip for the day-get the right music on your IPOD for your cardio sessions...it really makes a humongous difference!

TASTY TUESDAY!

Another easy one-one pot!

One of my many versions of healthy spaghetti. The great thing about spaghetti is you can cook up a batch and have it for leftovers during the week-and the leftovers are even better since the spices have had a chance to really get into the sauce.

Ingredients:

Enough whole meal pasta for 4-6 serves
1 T olive oil
1 T minced garlic
1/2 K minced turkey (or 1lb)
1 med sized eggplant chopped
1 large tomato chopped
1/2 C mushrooms chopped ( I usually use the Swiss browns-but they didn't have those at the store so I used the field mushrooms)
1 jar of pasta sauce of your choice
1 T tomato paste
1-2 T of Italian seasoning
if you have some fresh basil, oregano etc-definitely throw that in!
1/4 c olives

Boil up pasta for about 10-15 minutes-drain.
In the same pan, sate garlic in olive oil for a minute then add meat-cook meat for just a few minutes then add eggplant, cook for a few minutes, add tomato, then pasta sauce, paste & seasonings. Cook for about 10-15 minutes, add olives-cook a few more minutes add pasta-heat through for about 5 minutes.
Done!
Can be served with some freshly grated Parmesan.

Enjoy!

One step closer....

to the studio getting done...yay! Today the electrician is coming to hook up some new lighting, ceiling fans & bathroom stuff for our PT studio. Then we only have the painting, the flooring and to replace the roller door with a big sliding glass door. It's finally coming together!

Other than that, I really enjoyed not touching the computer yesterday; though I do have to admit there were a few moments of "craving" (for lack of a better word); I swear, it's just like any other addiction! But, I prevailed and did not give in to temptation-even when hubby had his lap-top on! :-)

Below is a pic of my new favourite chick. DARA TORRES. I just read an article about her in the latest FITNESS RX FOR WOMEN-and I'm going to get her book when I have a chance. I always love to see mature women (she's the same age as me!) defeating the odds and coming out on top-and look at her-fit and fabulous and still winning Olympic medals!


Have a great week!