Wednesday, October 22, 2014

5 Tips to SMASHING Your Goals

Are you GREAT at figuring out what you want to do and how you want to do it? But then you lose sight of your goals and eventually just give up on them - maybe without even thinking about it?

Well, we've ALL been there and done that. But why keep setting goals, only to never reach them? Keep on reading for the newest "Flab2Fab Five" on how to SMASH your goals!



1. Keep a Reminder.


Whether you decide to run a 5k, eat healthier or go after your dream job - it is SO important to keep a reminder of WHY you want to achieve your goal. One of the exercises I ask my clients to do is to create a goal board for their bedroom, office, kitchen, or even a picture for their cell phone wallpaper. This way, they have a daily visual of what they want and a good reminder that they need to put in the work to achieve it.

Another great aspect to seeing your goals daily is that you are less likely to slack off. When you look at your goals, you remember to keep pushing forward. Let's say you want to lose 5 lbs and look great in a bikini for your vacation this summer. When you go to grab that treat food, you can look at your board and remember what you want long term rather than the short term gratification your mind might tell you it wants now.

So create a visual and put it everywhere you go!

2. Create a Winning Environment.


Get rid of anything toxic in your life. This could be junk food, electronic distractions, social media, or even toxic individuals. Anything that can keep you from achieving your goal should be eliminated from your daily life. Some people will genuinely want to see you succeed and others won't. You will have to be strong enough to separate yourself from any and ALL negativity.

This could also be temporary - maybe just for a certain amount of time until your goal is reached.

When I was losing weight, I had to eliminate healthy food (peanut butter, cheese, etc.) that I couldn't eat responsibly from my diet. Once I got a little self control, I was able to reincorporate it into my diet. Not everything has to be eliminated for good; but when it comes to smashing goals, you gotta do what you gotta do!

Create an environment that is full of positivity and makes you want to work hard. Remember, you are where you live as well as who you surround yourself with.

3. Announce it to Everyone.


Telling people about your goals makes them SO much more real. Plus, people don't forget what you tell them - it is harder to give up on a goal when someone is cheering you on and holding you accountable. Getting a coach, trainer or partner can really help for accountability as well.

4. Set a Date and Break it Down.


Give yourself a timeline. Sign up for a race, competition, show, whatever it is! Goals can't be reached if you don't know how long it will take or where you are going.

Focusing on the overall picture or a date in the future can be overwhelming and make you want to quit. So, instead of focusing on something happening next year or the 50 lbs you aim to lose, try breaking your goal down into smaller, more manageable goals. Take the year long goal and break it down into what you have to do each month, each week and/or each day to become successful. Instead of thinking about having to lose 50 lbs, focus on losing 1-2 lbs each week.

Eventually, those smaller goals add up to smashing the overall goal!

5. Invest in it.


It's hard to quit when you have a monetary investment in it - am I right?! I for one, HATE to waste money (call me stingy lol). 

Another great way to invest in your goals is to reward yourself for achieving the smaller goals. After losing a certain amount of weight or nailing that business presentation, treat yourself! Go get a mani/pedi or have a fab date night with your partner. Do something for YOU! Maybe you have had your eyes on a new pair of running shoes - add a picture of them to your goal board and get them once you reach your goal (big or small)!


So there you have it! Put these tips and tricks into practice and you'll be SMASHING those goals in no time! 

Sunday, October 19, 2014

ZOOOOOOODLES! Product Review....

I am a huge fan of NOT getting sucked into the "heatlhy noodle" AKA the Vegetable-based noodle, the low carb noodle, the brown rice noodle, the gluten free noodle and the list goes on and on. More often than not, these noodles are JUST AS BAD for you as regular white pasta. I get it, we all want to eat our carbs and be happy! But switching to these seemingly "healthier" pasta options won't help you lose weight. What WILL help you lose weight while keeping pasta in your diet???? MODERATION and PORTION SIZE. But, if you're like me - I want to eat ALL the noodles I want and not gain weight. The solution? Ditch the fake healthy pasta and make your own (actual) veggie based noodles! Bring on the ZOODLES and all their counterparts!!!!!



Clean eaters have been uniting world-wide over the idea of ditching that eviiiiiil carby pasta for a "cleaner" version by taking any vegetable you can think of and making it into a noodle. So, I decided to finally hop on this awesome bandwagon and pick me up a fancy-shmancy zoodle maker.

I researched a bit on what kind of device I wanted... hand held or counter top mountable. I decided to go with a zoodle maker that was mountable so that it would be easier to make my veggie noodle. After scouting out numerous reviews on Amazon, I finally decided on this brand: Breiftons Tri-Blade Spiralizer. Not only is it an awesome color, but it works FABULOUS!

Pros:

  • Easy to set up
  • Countertop mountable feature allows for stable spiralizing 
  • Sliding crank works really well and does not get stuck
  • Easy to clean and take apart
  • 3 blade choices for endless PASTAbilities 
  • Green color doesn't stain easily - but if it does, it will be well hidden ;)
  • Small size allows for easy storing
  • 3 blades are stored in the machine itself so you won't lose the extra blades
  • The Brieftons website is very informative on how to use the product
  • Comes with a 100% satisfaction guarantee!
Cons:
  • The suction cups don't work well on porous surfaces so it slid a few times on my granite
Overall, EVERYONE needs a zoodle maker in their lives! This model is an awesome choice and I HIGHLY recommend it! I can't wait to make so many dishes including spaghetti, pho, apple tarts and MUCH more! 

To purchase or review this zoodle maker, click here.





Lifting Belt Review

Awhile back, I got a no name lifting belt off of Amazon to help my achey lower back.


I looked at quite a few different belts, from less expensive belts up to some of the most expensive and  well known belts. After a review from one of my teammates, I decided to purchase this no-name belt from Ader Sporting Goods for a whopping $20! The shipping was SUPER fast and I am really impressed with the quality of the belt considering the price. 

Pros:

  • Good quality material that doesn't feel like it is going to wear early on
  • Buckle feels very stable and seems like it will handle the stress when I squat and deadlift
  • The second loop moves freely, allowing me to tuck the excess belt end into it so it doesn't get in the way
  • More than enough holes to accommodate weight gain and loss through competition prep
  • Does its job well in regards to relieving the stress off of my lower back
  • PRICE!
Cons:
  • Fits just a little loose - only enough to be slightly annoying

Overall, I would highly recommend saving some money and trying out this belt first! I have used it for a few months now and it works great. Maybe I will upgrade to another belt, but so far, this is ALL I need. We will see how it holds up in the upcoming months. 

To purchase or review this belt, click here

Here are some action shots.... because every post needs them right??? =)



Friday, October 10, 2014

Training For Life

One of the main ways I stay motivated and on track is by setting goals for myself. In the 3 years that I have been on my journey, I have lost 100lbs, gotten a bicep and oblique tattoo, run a half marathon and competed in my first figure competition. Some of my goals were much smaller than these, but I have SMASHED everything I have said I would!



I hold myself to some pretty high standards when it comes to fitness and how my body looks. I want to be a role model for health and wellness while also showing people you can live your life and eat good food. And by good food I don't necessarily mean the processed junk that we all tend to correlate it with. But that's a whoooooole different story!

Since I am usually always training for a specific goal, it has been incredibly hard switching my focus to "training for life" after my figure competition. Training for my show included a 16 week preparation that took the main focus of my entire day.... every day. Now that I don't have that focus, I am almost going through a period of loss. Loss of direction, loss of competition, and point blank - loss of feeling like a badass.

Switching my focus to maintaining what I worked so hard for and returning to a "normal" training schedule has been really hard for me mentally. I constantly feel like I am not doing enough in the gym (compared to prep) and I almost don't know how to train just to build muscle and/or maintain. It's almost like I have forgotten how to train for life; how to enjoy the experience and just smash weights in the gym.


Training used to be fun and I used to train how I wanted to train. I feel like I have fallen into the trap that most of us fall into at one point or another - training the "fad". We all can tend to get sucked up into what is the "cool" way to train: crossfit, heavy weights, etc. I feel like I am caught up in the "I need to lift heavy weights constantly and only complete HIIT". When I really feel like "I want to lift heavy weights a few times a week and run long distances".

I have had a HUGE desire to run lately. This is pretty contradictory to what my life has been for the past year almost. But then I think to myself... if I want to run, why the hell don't I just run? Because I'm afraid to "lose my gains"? What kind of crock o shiiiet is that?

I guess what I am trying to say in this blog post is that it is so easy to get caught up in the fitness fads of wanting to lift heavy, compete in a show, etc. etc. But what we all really need to do is focus on what we like doing and DO IT. For me, I need to calm down a bit and realize that I am no longer training for a show that is X number of weeks out anymore. There is no end to my training period. I am now TRAINING FOR LIFE. I need to continue to bring the intensity to the gym but, if I feel like going for a run - I need to be able to let myself do that.

The mental struggle is real. Each day I try to work past it just a bit and get back to enjoying a healthy fit life outside of the stage.




Sunday, October 5, 2014

Savory Pumpkin Hummus

Check Out The Recipes Tab For The Recipe For This Savory Pumpkin Hummus! 
And Yes, You Can Even Make It Sweet! =)

Thursday, September 18, 2014

The Key To Being Fit

Everyone has that one body part or goal "look" that quantifies whatever they think FIT is. It could be that in order to be fit you must have sweeping quads or a butt you could bounce a silver dollar off of. For me, abs are the be all, end all to being fit. In my mind, if you have abs (even baby abs) - you are winning.

I am slowly but surely convincing myself that this statement is false. That this statement is not really a quantifier but, in fact, a destructor. We have all heard that abs are made in the kitchen. Everyone has them, but can you see them? Have you worked day in and day out to eat healthy foods and work out in such a way that you can shed the body fat just to see those lines? I did. I worked hard to look good in a bikini and when I finally saw my abs, I felt FIT.

But this FIT - the very idea I had in my head my entire LIFE, is wrong. I can't attribute my entire level of fit based off of one body part. Especially a part of my body where genetics play a very big role in how the muscles are laid out as well as my overall natural leanness. I don't see my abs year round like some people. In fact, I only saw them when I was close to 5% body fat - and that is DEFINITELY NOT healthy to maintain year round. 

A lot of times we think, "If I only had this or that, then I would be happy" or "Once I accomplish this goal, then I will have everything I want". This simply IS NOT TRUE. If you put your happiness in goals that you haven't reached yet, thinking you will be happier after your goal is completed, you are wrong. Sure, you will be happy for a short while once you achieve something you have worked so hard for; but honestly, that sense of accomplishment fades. Do you know why it fades? It fades because we are people who constantly want and strive to be more - to be better than our old selves.

So yes, my abs were a great accomplishment at the time. And then, they went away.

For awhile I struggled with the fact that my idea of being fit had come and gone. I knew I was still lean, only up a few pounds from my figure competition weight. But my body composition had changed. I am learning to accept my changing body. I am learning to accept a whole new idea of fit.

I think an important concept to grasp (and grasp early if you can) is that you have to do whatever is most important to you. If that is having abs, then by all means - do what you have to do to keep them (in a healthy manner of course). For me, right now, enjoying life and maintaining what I have worked so hard for is my goal. Keeping my abs would have been nice; that idea of "fit" will always sits in the back of my head. Some days I struggle with not being the "fit" image I hold in my head. Some days I feel like an imposture. I continue to struggle just the same as you.

Days when the struggle is real - those are the days that determine whether or not you will succeed. Will you give up because you aren't your mental image of fit? Will you give up because the journey aheads looks long and hard? Will you give up because someone has offered you an out? An easier path than the one you see ahead?

I sure as hell hope not. This journey is lonely, it's hard, it is one of the most difficult things I (and you) have ever done - but, the rewards that come along the way, those are what you hold on to. Hold on to the positive comments, the congratulations, the feelings of accomplishment when those jeans fit or you can run around and play with your kids again. Hold on to those. 

Those moments - not abs or a fabulous ass - are what quantify fit. To be able to say "I accomplished this goal", "I can walk my daughter down the aisle", "I no longer need this medication".... those situations are what quantify fit. Living a healthy life - however you define healthy - is what quantifies fit. 

Let's define "fit" with adjectives other than body parts.