Countdown to Africa!

In 3 days I will be going on a mission trip to Ethiopia with 18 other adventurous souls from area churches.  Why am I doing this?  Well, there has always been a desire to serve others, and now seems to be a good time. We can all relate to a certain selfishness about our life being "all about ME", which for me became a realization that this part of my life needs to be about 'others'. 

This prayer says it all -- 

"Lord, I give up my own plans and purposes, all my own desires and hopes, and accept your will for my life. I give myself, my life, my all utterly to you, to be yours forever.  Fill me and seal me with your Holy Spirit. Use me as you will. Send me where you will. Work out your whole will in my life at any cost, now and forever."  (originally by Betty Stam)

So check here for updates from Addis, and Dubai...as I fly half way around the world to build relationships with God's children in Ethiopia. 

The Protein = Muscle Connection

How's your protein intake?  Do you know how much protein you ingest in a day?  Dietary protein requirements are usually expressed as 15 to 20 percent of total calorie intake.  If you are not getting enough protein to maintain muscle mass you could shortchange your fat loss.  How?  Muscle burns more calories than fat, so you want to maintain and even increase muscle mass with resistance training in order to fire up that metabolism and keep it steady for burning calories.

A recent study published in the journal Medicine and Science in Sports & Exercise demonstrated that consuming whey protein (20g protein / serving) 30 minutes before resistance training also boosts your body's metabolism for as much as 24 hours after your workout. In practical terms, consuming 20 grams of whey protein before exercise and another serving afterward will most likely yield the double benefit of increasing both fat burning and muscle build-up at the same time.

• Resistance exercise promotes muscle building, but just how much muscle mass you gain is highly variable, and depends on factors including your nutritional choices
• A new review found that consumption of ~20–25 g of a rapidly absorbed protein, such as whey protein, may serve to maximally stimulate muscle building after resistance exercise in young healthy individuals; high-quality leucine-rich proteins, such as whey, may be particularly important for the elderly to maximize muscle protein synthesis as well
• It is generally believed that there is only a two-hour window after exercise that allows your body to optimize muscle repair and growth, and supplying your muscles with the right food, such as whey, during this time is essential; however, researchers suggested that consuming whey not only immediately following your workout but also for up to 48 hours after resistance exercise may still offer some muscle-building benefit
• Strength training offers limitless benefits above and beyond muscle building, including weight loss, improved posture and improvements to back pain, making it an essential part of any comprehensive fitness plan.

Depending on your age, sex, and fitness level, you should adjust your protein intake.  Some protein should be ingested at every meal for the best benefit and digestion.  A nutritionist or trainer can help you figure out how much protein you are taking in and how to add more to your diet for maximum benefit. 

Some information in this article taken from Peak Fitness: Mercola.com

Focused Choices

The title of this blog actually came from a sermon last Sunday based on a bible verse relating to choosing the right thing to do and be more like Jesus.  A good thing.  However, in my mind I heard that small voice saying something like "the choices I make every day relating to what food I eat and if I exercise should be focused choices, planned and deliberate".    Do you make focused choices? 

Do you plan your week's meals, making sure you have looked at your schedule to make note of how many lunches at work or meals out you may have? Do you block out time to exercise, take a walk or play with your kids? 

Every weekend I take stock of the fridge and the pantry. I go grocery shopping and on Sunday's I may be baking or grilling up chicken breasts for a quick meal of protein; chopping vegetables for snacks; washing my workout gear and loading my gym bag with what I need so I am ready for another week.  I lay out my workout clothes the night before if I'm going to the gym early. 

Yes, there are those things that come up and may change my schedule or derail the best of intentions, but for the most part, I can jump right back into my plan.  It really helps take the stress out of suddenly finding that I have nothing prepared to eat and I'm ravenous, or no clean socks! 

Some of my favorite quick meals to have on hand are hummas and chopped veggies; cottage cheese and berries; sliced turkey or chicken; tuna with whole grain crackers.  You get the idea. 

I actually printed up the words "Focused Choices" and stuck it on my fridge and mirror as a reminder. Finally, I will also strive to be kinder, gentler and more of service to others, just like that bible verse asks me to be.  It's all good.

The A, B, C’s of Body Conditioning

This class can go by many names -- Strength Conditioning, Lift, S.E.T. (Strength and Endurance Training), Defined Strength, Rep Reebok, etc. But what does it mean and what do all of these have in common? 

The A is for ability.  In most formats, the exercises are performed with modifications and easily tailored for desired intensity.  You essentially control the intensity level of your workout.  So, bottom line, don’t be intimidated by the use of weights in these classes. Your instructor should be able to give you modifications for every ability and fitness level.

The B is for body.  Generally you will use your total body – both upper and lower – in performing the workout exercises.   In class, your instructor may use a combination of barbells, hand weights, resistance bands, stability balls or a bosu ball for a diverse and varied workout.  But your body weight is the main tool you will use for conditioning.

The C is for conditioning.  Used as a verb, conditioning means to put in a proper or fit state, i.e., to condition oneself.  By working through a signature set of exercises you improve your overall strength, endurance and muscle tone.  Working with weights and proper form, you can improve your posture and your fitness level for activities of daily living. 

In my Body Conditioning class we alternate between upper and lower body exercises, working on both increased use of repetitions as well as muscle time under tension.  The rationale for this is if we do the same exact exercise the same exact way, the muscles become used to the work and do not improve or get stronger. It’s important to vary the routine to constantly confuse the muscle so we get the maximum effort and result for all our hard work!

Hopefully this helps you understand why we do what we do as instructors, and you’ll try out a body conditioning class if you haven’t before, or make it a regular part of your fitness regimen. 

Pick One from Column A

Challenge, that is.  I just signed up for a sprint triathlon the end of July.  I need a motivator, and this will definitely be one. The bike and run, no problem...it's the swim that gives me fits, so I'll need to get some coaching and training to stay afloat. I've done a couple sprint triathlons in the past, with mixed results. I tend to hyperventilate in the water, and need to focus on technique so I can be efficient and not waste energy flailing around.  I'm not a water baby. I tend to get bored swimming laps, so it's never been high on my workout list.  I'd rather float around on an air mattress with a pina colada in my hand and just bask in the sun. 

So, onto the next phase of my fitness challenge.  Bring it on!!  "Impossible is Nothing"

Two Types of Temples

"... do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own?  For you were bought at a price; therefore glorify God in your body and in your spirit, which are God's." I Corinthians 6:19

One of my friends refers to Costco as the "Temple of Food".  While shopping there recently and standing in line to check out, I happened to look at what everyone else had in their cart.  It's no wonder many people have a weight problem or are obese when you see the food that is bought in bulk.  Boxes of muffins, cereals, snack foods, breads, ready made calorie-laden dips and prepared meals.  Granted, there are also many healthy items you can buy in bulk such as vegetables, fruit, fish and chicken.  Some of which was in my cart. 

I only reflect on this because of the verse above.  It takes a concerted effort to remember that our body is a temple and should be cared for and nurtured with proper nutrition, not junk.  It should be able to function efficiently for our activities of daily living, exercise and sleep.  Not be overfed, and in a carb-induced coma, unable to get up off the couch to take a walk or play with our children. 

Every day I make the decision to treat my body well, so it can carry me throughout the day. Some days are better than others, I'm not perfect.  I strive eat whole, natural foods in proper portions and to get enough water and sleep so I can have the energy to feel good and move throughout my day. 

It's a choice between two 'temples'.

"You can't always get what you want....

...but you get what you need."  Just like the song, sometimes things don't turn out like you envision them or the way you want.  Last night's Empire Classic was one of those things. I had strong competition from 6 other awesome ladies, and didn't place in the top five like I had hoped to.  And yes, I was disappointed, but I will always value the experience and know I accomplished what I set out to do, which was compete.  I'm much stronger, leaner and will always have the experience as a positive one. 

Waking up Sunday morning, I felt like one chapter of my story had ended, and another one was beginning. I don't plan to compete again, but am excited about a new goal - what I haven't figured out yet...I'm thinking triathlon...hmmmmm....swimming isn't my fondest activity, but it's a new challenge.  I can run and bike, so I think I'll ponder that one, and find a new 'team' of support....I may not be quite ready for Ironman, but maybe something a little less crazy!  Stay tuned...and oh yes, THANK YOU God. I am grateful for my health, my life and all my experiences.  May I never stop seeking a new challenge!!

Finishing What You Start!

April 28th - on one hand, I thought it would never get here, on the other, it came too fast!  Today I competed in the Empire Classic Bodybuilding Show in Masters Figure, Over Age 50.  There are 7 competitors in my age category this year, which is great as it means as women continue to age, they keep themselves in shape and still look amazing and will just keep competing!  There is also a record number of participants in the show - 247 or so, which points to the stature of this show and that people come from all over the Northwest and Montana to compete! 

Judging took place this morning, and now the wait for the evening show. Time to just chill out, not think about the fact you've hardly eaten or drank any water in 24 hours so you 'dry out' and show your leanness! It's a little uncomfortable, but doable.  It's hard to do all the waiting, to begin, to pose, to wait, and then to start all over at the night show. I'm not good at the waiting part. 

Whatever the results, I can say I made the challenge to myself, I worked the program, ate clean, and stood on stage as ready as I could be.  I will always second guess myself if I could have done another set of squats or more time on the treadmill - but I also know I gave it my best - 100% and I can feel pride in the effort. 

There are lots of people to thank  - my family (some of whom think I'm nuts for doing this); my wonderful and many friends who cheered me on; my trainers -- Team Pitcher, Jacques and Kris; Scott Totton, friend and trainer at Oz Fitness; my 'posse' of Toms - my massage therapist, and my chiropractor, who kept me going when things were sore and painful, and most importantly, my son Josh who is my biggest fan.  Hopefully his dad is watching from heaven and cheering too. 

Results will be posted here at a later date.  I will hang up my sparkly bikini and 5 inch stilleto's - and just be a spectator next time, to cheer everyone who persevered and hit the finish line - we are all champions!

Perseverance

per·se·ver·ance

1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.

In 10 days I will step out onto the stage of the Empire Classic, Masters Women's Figure Competition. I started this process in January, making it a goal of mine to compete. I was going to do this last year, but didn't put in the work, frankly, to be ready, so I vowed that I would make it happen this year.  I've experienced difficulties and days when I wanted to quit, but then I knew how disappointed I would be in myself if I did. 

I was reading a blog by one of my mentors, Susan Sly, and she listed a 2007 article in Bloomberg Newsweek, by Goldsmith and Goldsmith, that pointed to the top five reasons we give up:

1. Ownership – we simply put ‘our toe in the water’ and say that we are going to ‘try’ something rather than fully commit.
2. Time – we quit before giving the task the adequate amount of time to see it through.
3. Difficulty – when we perceive that staying the course is too challenging, we give up.
4. Distractions – we do not maintain focus long enough to achieve the goal.
5. Maintenance – we perceive that maintaining the course is more challenging that leaving. 

So true.  Most of us feel we can just quit if we have any discomfort - whether a dream, a marriage, a goal to lose weight or be healthier - we are a nation of quitters. Oh yes, there are legitimate reasons to leave a situation that is unhealthy or unsafe, but all too often we quit before we give it all we've got.  I often hear from friends or clients the excuses, "It's too hard", or "I don't have the time", or "I'm too tired".  But it you want to succeed you need to persevere beyond all the objections, excuses and distractions.

I come not to challenge anyone...just me.  My motivation comes from within, to be the best person I can be and to listen to that inner voice that challenges me daily to persevere.        

The PRIME of my life!

Well, an article about my story appears in the April/May issue of PRIME Magazine.  It is another step out of my comfort zone to have it be so public. I generally am not about 'tooting my own horn', more about applauding others, but sometimes you are thrust out into the limelight. Just like being on stage in a competition. You do it for yourself, not for anyone else. It's a challenge, a mental and physical and emotional challenge to master.  If my story does any good, I hope it inspires and motivates someone (maybe you) to take a step out of your comfort zone and putting one baby step in front of the other, get a little healthier, or a lot healthier and fitter.  Take a class, join a gym, dance around your living room to your Wii, walk around the block or blocks, but just take a step forward for yourself first, then maybe your family or someone else.

Here's the link -- oh, and thanks to everyone who supports me, coaches me, motivates me and shares in the journey.  Applause.   http://primespokane.com/

No Foolin' It's April!!

"The pain of discipline is far less than the pain of regret."  It's April, and only 25 more days until the 28th. What's the 28th you ask? On April 28th I will step on stage at the Empire Classic Bodybuilding Show at Northern Quest Casino in the Masters Figure Division...(over age 40 if you must know, and I'm WAY over 40). It's a goal I set for myself at the beginning of the year.  I don't know who coined the quote above, but I have to repeat it to myself daily as I pass up on some foods to keep on my diet regime and stay focused. I've been up and down the last few months...some good days, some not so good, but mostly good. I try and not beat up on myself and focus on the big picture, but now it's getting close, and truth be told, I'm freaking out. All the hard work hopefully will pay off and I will feel confident and comfortable walking out on that stage.

I did not do this alone, I have a support team of trainers and friends, plus I've made it very public to keep me from bailing out. It would be much easier to not have made this commitment to myself, but I like the challenge of taking a risk and working toward a goal. Some people think I'm crazy or obsessed.  But when I look around at all the unhealthy people I can pat myself on the back that I am healthy and fit at my age. 

Each day counts as I countdown the month....No foolin.

Fit to Serve

Obesity is threatening national security, according to a new study, because one in four young adults is too overweight to join the military. In some states, as many as 44 percent of young adults, age 18-24, are obese and unfit to serve and protect. 

I have a step-son in the Air Force.  He was a scrawny, skateboarding teenager when I met his father.  Josh joined the service at age 19, and has made it his career.  Sometime ago he began strength training and body building. Believe me, he's no scrawny body anymore. He has been and continues to be an inspiration and motivation to me.  He cheers me on and celebrates all my accomplishments. A couple of times I've had the privilege of going to his base gym and working out together.  We have a common language of fitness and health.  It is sad to read the statistic above and know that many young men and women aren't able to join their brothers and sisters in arms because they are so unfit so young in life.

As an instructor, I'm twice the age of some of the participants in my classes.  But what is important is it's not where we begin, but where we finish.  Many times we read about the success story that started with just a walk around the block, and then progressed to a much more active lifestyle.  People who meet me now may not know my history; that I was once overweight and not the most fit individual. My journey started with jogging a block at a time when I was in my mid-twenties.  I remember my first 3k run, and Bloomsday.  It's a journey that will go on as long as I can put one foot in front of the other.  So my advice is just begin.

(Please help me by passing this along to anyone you know who might be interested...thank you!)

Spring into Fitness!  A March Personal Training Special Offer!

Are you ready for shorts and bathing suit season?  Are you ready for Bloomsday or do you have a goal to bring more activity into your life and schedule??? Hopefuly the slightly longer days lend greater motivation to take more time for your fitness. Let me help you reach your goal of health and wellness with a...

FREE Fitness Assessment. A one hour assessment of your flexibility, muscular strength/endurance/ and body composition when you sign up for a package of 4 personal training sessions.  OR Refer someone who signs up for the Fitness Assessment and receive a free one-hour training session tailored to your personal needs.  Call me or text to 251-6802, and lets find a time together.

Personal strength and wellness isn't just about feeling better or looking good, it's about loving and making a commitment to yourself and your future!

Package cost:  $160.00. Value of assessment $60.00.

Be Your Own Valentine...Love Thyself!

In our pursuit of health and fitness, we often make bold declarations that we will work out more, and eat better…only to do the exact opposite the next moment. But friends, take courage. Keep putting yourself first. Remember, if you fail, step out and start again.  Pursuing obedience is a staggering undertaking. But remember that you are worth it!  Love thyself.

3 TIPS FOR FAT LOSS*
*The following is from a blog/website called PrayFit.  Good suggestions for mastering simple tips to start losing inches and pounds

1 CARDIO TIMING: The best cardio approach is to find a program and stick to it. But if you want to maximize those minutes spent in a sweat, perform your sessions before breakfast or after lifting weights. During these two windows, your body is in a carbohydrate depleted state. And since stored carbs (glycogen) are your body’s preferred source of fuel, a lack of them will cause your body to burn fat for fuel faster.

2 CARB TAPER: People like to occasionally go on carbohydrate droughts, opting for ultra-restrictive diets that limit this macronutrient for extended periods of time. But that is ultimately unsustainable. A better approach is to choose mostly slow-digesting, healthy carbs, such as those found in oatmeal, whole-grain foods, vegetables and brown rice. But you can take that a step further by limiting your carb consumption later in the day, when your body is more apt to store them as fat. Have the majority of your healthy carbs at breakfast, then have progressively less as the day wears on.

3 TRAIN HEAVY: Many people are afraid of training with “heavy” weights for fear of injury or, as with many women, for fear of becoming bulky. But lifting progressively heavier weights is really just a sure-fire way to drastically alter your body composition. When possible, train with weight loads that bring about failure around 8-12 reps. This will build more muscle. More muscle means more burned calories while at rest. More burned calories at rest means less stored bodyfat. Research shows that training heavy elevates metabolism higher and for longer than training with higher reps and lighter weight. (And don’t worry ladies, “bulking up” from weight training is more of an old wives’ tale than solid science!)

Birthday Milestones

Yes, it's official. I'm now 60 years old - egads, how did I get here?  And, weirdly, I'm in the best physical shape of my life -- I'm strong, lean and healthy.  I haven't always been this way. I was an overweight teenager, due to leg pain in my teens, I did not exercise and sports were not an option.  I reached 200 lbs. as a freshman in college, talk about the freshman 15 --  it was more like the freshman 50!  But that's where I turned it around.  I started jogging in my 20's and still consider myself a runner, now some 35 years later.  I yo-yo dieted most of my 30's and 40's, even though I was exercising.  Then came the 50's and I was determined to stop the cycle.  I started lifting weights and lo and behold began to change the shape of my body slowly, as I added more muscle and toned up.  I added a personal trainer to my regime so I could get more education about how my body adapts to exercise and change my routine. I work harder when I have someone motivating me.  So here I am at this age. Body fat is 15%, weight is stable, and I am a fitness instructor and personal trainer myself, helping others reach their goals.  More importantly, I reached a goal I set for myself years ago.  I can go forward into this decade fit and energized.  Do I feel 60?  No.  I feel like I did at 40. Forty is the new sixty, right???  
How are you doing with your plan for the new year? Need help?  I'm ready to  help you achieve your goal. To drag out an old cliche, it's never too late to start!