Day 104 - Desire, Drive, Dedication, Determination! You don't have it? Then move out of my way!

I can't help myself!  I am a planner, goal maker, list maker, visionary and then take action
I get 'er done!    I can't sit idle!  I have tried...it does not work!  Even taking the time to sit and do my blog....is tough...I feel like I should be moving or doing something!  

1. find a GOAL
2. make a plan to achieve goal
3. action that plan
4. what extra activities need to be done to achieve goal
5. make a list 
6. work down the list
7. list never ends....  set new goals...  

This week I visited Joan MacDonald from Daydreams Fitness Wear.  It was a BLAST!  I had a great time picking out fabric for my figure suit.    I have chosen pink (big surprise) with glitter and then adding LOTS of rhinestones!  

Joan had me try on a suit  just to see how it would fit!   AHHHHH... we took before photos!  This inspires me even more ....lots of  CARDIO.....jeepers....creepers... (creepers was the stuff hanging out of the suit).   





this is my fabric.  the photo does not do it justice!  PINK is my colour!





I also purchased my posing shoes as I have to practice walking in them.  I can't wait to meet up with Elissa to learn how to "walk and pose" properly.     Of course I have so much work to do in ghe GYM.... with my trainer Jared to get me ready for the stage!    My training has been coming along very well.  I am getting stronger each and everyday.  I can see more definition and my "pudge" is disappearing!

 Gala Pleaser Shoe 5" heels.  OMG!!!!


   my hoochi mama shoes.


I am going to try pole dancing next week.  I hear it is fun but also an awesome upper body workout.  It will be fun to try something new and hang out with my friend Lola.  

Pole Fitness warm-up and stretching, simple pole moves, pole spins, and floor work all combined into progressive, easy-to-learn, and simple choreographed routines. 

ZUMBA at lunch!  Every Thursday at 1pm, Queen Street Goodlife!  DROP IN!  Give me a call if you want to try my class.


I am switching up my cardio workout today! It will be a combination cardio-strength workout on my mini-trampoline:  *(BLASTING my favorite disco tunes)

1. high knee (like running)  30 seconds full on
2. Squats (15 reps)
3. butt kickers - 30 seconds full on
4. push-ups (with feet on the trampoline)
5. high knee (like running)  30 seconds full on
6. Single leg squats
7. high knee (like running)  30 seconds full on
8. Bavarian split squat
9. high knee (like running)  30 seconds full on
10. Rollerblade side to side lunges

ab crunches, tucks and stretches!

Have a great week!

Heather.

Day 96 - Surround yourself with ONLY the people who will lift you higher!!!

 

It has been a crazy busy week between working (as the House of Commons Fall session has resumed and all the M.P.'s are back from their riding's), working out, moving furniture and setting up my daughter's apartment, by the time Friday came along I was knackered.

I am happy to announce that I am down 19.5 pounds since June 18th, 2012.  My next goal is to lose another 11 pounds by Christmas.     I think goals have to be small and well defined.  Losing a small amount of weight lowers blood glucose, blood pressure, and cholesterol levels.  Goals need to be broken down, it helps  lead to big results and eventually the BIG PICTURE... which is June 2013!!!  Competition Day! 

MOTIVATION! MOTIVATION! MOTIVATION! MOTIVATION! MOTIVATION!

  

Monday - Trainer Day    
lose grips pullups
bentover rowsclose grip pull down  posterior flies
close grip pull down
21's (biceps)

hammer curls

Tuesday - DAY OF REST   

Wednesday -    on my own
30 minute interval cardio 

    ABS - sit-ups with medicine ball over head, 3 sets of 20, 

    front lunges  

    Thursdays, I teach my  ZUMBA class at 1pm

    Friday -  Trainer Day  

one leg press
leg extensions
glut extension
single leg squat 
ABS - v-sit medicine ball through legs, 3 sets of 40 
 
Saturday - Trainer  Day   
cable press

pushups 

dumbbelll military press

lateral raises

arnold press

posterior flies

rope pull downs

dips

Sunday   

30 minute cardioshoulder rehab exercises

shoulder external rotation
rhomboid squeezes
TVA activationwoodchops

ABS...medicine ball twists
ABS...situps
ABS...leg tucks
At the end of my workout I do my stretching exercises for about 20 minutes.

wahooo...it was shopping day today, after my work out, my daughter and I went to the market and bought all fresh fruits and vegetables    Tomorrow I am trying out a few new recipes.    

Roasted cauliflower! with @toscareno. Season it with garlic, oil and chili pepper flakes, black pepper and pink sea salt. Roast it in a 450degree heat oven for 25mins or until golden brown on top!

 

SEXY BUTTERNUT SOUP ~ Add spice to heat up your soup not flames!
2 cups of bright and rip butternut squash
2 cored granny smith applles
2 1/2 cups water or coconut water

    1 cup walnuts
    3 stalks celery
    ¼ red onion
     2 TBS of lime
     2 tsp cinnamon
     1 clove garlic
     Blend until thick right before serving add HOT water sprinkle cayenne, eat and enjoy!

MOTIVATION! MOTIVATION! MOTIVATION! MOTIVATION! MOTIVATION!

Have a great week!
Heather.

Day 91 - I don't find time to exercise, I MAKE time to exercise3

I have decided that I will do entries into my blog twice a week. (but if something good comes up that I want to share...I'll throw in another update to the blog)   -  comments are welcome.

So my goal for the next two weeks is to increase my cardio workouts.   I will be doing  interval training every other day on the bike, row machine and or the treadmill (dread mill).  Cardiovascular key to fat burning is using interval training workouts - workouts that alternate high-intensity levels with lower-intensity effort.

1. 3 - 5 minutes warm up
2. 30 seconds high intensity, 1 minute low intensity
3. 45 seconds high intensity, 1 minute low intensity
4. 60 seconds high intensity, 1 minute low intensity
5. 90 seconds high intensity, 1 minute low intensity
6. 60 seconds high intensity, 1 minute low intensity
7. 45 seconds high intensity, 1 minute low intensity
8. 30 seconds high intensity
9. 3 - 5 minutes cool down
 
Last weeks(September 10-16)  training  workouts with Jared were as follows:   

Trainer - Monday - PULL day
lose grips pullups
dead lifts with barbell
seated rows
leg curls
wide grip pull down
high cable rows

Tuesday - DAY OF REST

Trainer - Wednesday - Push day
one leg press
leg extensions
chest press
shoulder press
triceps pulls
dips
leg raises (with hip pull up)

Trainer - Thursday - Rehab
glut extension with rope
single leg dead lifts
rotator cuff external rotations
leg raises
woodchops

Thursdays, I teach my  ZUMBA class at 1pm

Friday - Cardio and Core, stretching exercises  

I have more time at the gym on my weekend workouts. I always do a 30 minute cardio on the elliptical machine followed by:

Saturday - cardio
Sunday -
single leg squats
forward lunges
rhomboid squeezes
TVA activation
pushups
medicine ball twists
planks
situps
leg tucks
At the end of my workout I do my stretching exercises for about 20 minutes.

Week of SEPTEMBER 17TH

My training schedule for this week is:
Monday with Trainer - PULL day
wide grip pull ups
close grip pulldowns
dumbbell deadlifts
Posterior Flies  with dumbbell
bent-over single arm rows
biceps 21's -  this is a bicep curl with a twist. You bring the bar up to about just below your chest for seven times. You then without stopping bring the bar all the way up and then down to your chest seven times. Finally, again without stopping you complete seven full range bicep curls. 

Tuesday - day of REST   
Wednesday - on my own doing LEGS
Thursday - ZUMBA
Friday with Trainer -  PUSH day
Saturday with Trainer - Legs and rehab
Sunday -  my own doing cardio and core

80% diet and 20% exercise  
 

PROTEIN PANCAKE RECIPES

12 egg whites

1 cup of oatmeal

1 chopped up banana

1 tsp cinnamon

Mix ingredients.  Spray frying pan with nonstick spray and add mixture.  Cook until it has the consistency of a pancake, and flip it.

Serves 2.

Per serving: 305.5 calories. 25.5g protein. 3g fat, 40.5g carb 

3 egg whites
½ scoop whey protein (any flavour)

¼ cup cottage cheese

½ cup uncooked plain oatmeal

Vanilla or almond extract to taste

Cinnamon to taste

Non-fat cooking spray

2 tbsp sugar-free maple-flavoured syrup or sugar-free strawberry jam or applesauce 

Blend first 6 ingredients together in a blender until it forms a batter like consistency.  Spray non-stick frying pan with cooking spray, and cook batter into one large pancake.  Top with sugar-free syrup, applesauce, or jam.

Serves 1.

Per serving: 335.5 calories, 34.2g protein, 4.5g fat, 37g carbs
------------------------------------------------------
Try these cookies!!!
Peanut Butter Protein Cookies:
These peanut butter protein cookies are out of this world good! The best part is, they have the perfect ‘balance’ of healthy fat, protein, and complex carbohydrates, which makes them the perfect treat, snack, or even as a quick protein packed breakfast!  

Nutrition Breakdown
24 Cookies (or 12 large cookies)
85 Calories per Cookie
6g Fat per Cookie
7g Carbohydrate per Cookie
1.5g Fiber per Cookie
0.2 g Sugar per Cookie
7 g Protein per Cookie
Ingredients:
1 Large egg
1 Egg white
1cup Peanut butter
2 tbs Applesauce
1/4 cup Vanilla protein powder
1 cup Old fashioned oats (use gluten free if sensitive)
1/2 cup Baking stevia OR 1 cup sweetener of choice that measures like sugar
1/8 tsp Salt
1 tsp Baking soda
Optional: 2 tbs mini chocolate chips
For a more 'smooth' batter, use 1 cup oat flour. Oats are easily ground into a flour in a blender or food processor.
If using packets of stevia, I recommend using about 8-12, or adjust according to taste.
Method:
THE ESTIMATED TOTAL TIME TO MAKE THIS RECIPE IS 15-20 MINUTES.
1.Preheat oven to 350 degrees. Line sheet pan with foil, and spray with non-stick spray, (or line with parchment paper).
2. Microwave peanut butter in for 30 seconds, or until softened, which will make it easier to mix. In a medium bowl, mix together the first four ingredients until smooth. In a separate bowl, mix together the rest of the dry ingredients. Combine the wet and dry ingredients together. (Add chocolate chips if desired).
3. Moisten hands (to prevent from sticking), and roll cookie dough into balls. Use a fork to press a criss-cross into each cookie. Bake 8-10 minutes. Let cookies cool, and enjoy!

For more check out: dashingdish.com

Day 86 - Don't just go through the motions of your workout. Give it 100%!

There is so much to learn!  I am reading blogs, books, FB pages, websites, health magazines, talking with others who are eating clean and are either body builders or figure compeitiors.  Wow...I never thought I would enjoy something so much.

I had a kickass training session with Jared this morning.  I am really starting to feel/see the difference in my body.  I feel so much stronger.    I

I am stopping on my way home at Chapters to buy another Tosca Reno book (book two - has lots of clean recipes) and also my Oxygen Magazine.

HEY FRIENDS....I need more followers.  PLEASE pass on my blog link to your friends and ask them to follow me!  THANKS!  CLICK THE LINK THAT SAYS  Join this site

Heather

Day 83 - Eat WISE, Drop a SIZE!

I just celebrated my 52nd birthday!  OMG....  52.  wow...that is hard to believe! HOWEVER, I have never felt better in my life!  I feel strong and in control!  I absolutely LOVE going to the gym.  I love the feeling after a good work out!   

Had some fun at the Prescott hotel with family and friends!  There was about 40 of us...the meatball sandwiches, pizza and quarts of beer were flowing!     Birthday cake was served and I think everyone had fun.    (p.s. I enjoyed my sandwich and small piece of birthday cake...but that was a treat and now I am FULL ON eating clean again). I am focused!
THANK YOU! 

Yesterday was my final day of Dragon Boat paddling for the season.  Mother nature did not cooperate at all!  It poured RAIN (and a hard rain), thunder and lightning all day!  We got one race in!   Here I am sitting under an umbrella in a tent that is now leaking from so much rain.   We were waiting to see if the rain would let up to race again.  Mother nature won!   I am soaked here! 

I have been reading my new book The Eat-Clean Diet Recharged.  I am really enjoying it! 

My work out this morning was:

kettlebell swings
forward lunges,

single leg squats

inner and outer abductor,

Dumbbell flat bench

Cable Fly

Wood chops

pushups
Rhomboid squeezes

TVA action

medicine ball twists

sit ups

Day 80 - Stop blaming the dryer - 'Stupid dryer always shrinks them'

STRONG is the new skinny!     I have always wanted to be thin, skinny and healthy
But now my focus is on being strong, healthy and FIT.

I am so pumped, I love my training sessions and can already see the difference in my body.  I have a long way to go to transform into a FIGURE competitior, but I am feeling it.  Today is day 80 and I am feeling STRONGER everyday.

This weeks work out routines are:

Tuesday:
Squats
static lunges
leg extensions
shoulder press
triceps pull downs
dips

Wednesday:
dead lifts
wide grip lat pull downs
close grip pull ups
single leg, leg curls
bent over cable rows
seated cable curls


Thursday:
Rope glut activation
Rotator cuff external rotation
wall rotator pushes
rhomboid activation
V ups with twist (medicine ball in in hands)
line leg raises with a pulse (pushing hips up)
speed obliques

 

Day 79 - STRONG is the new skinny!

 NO TO SUGAR!!

STAYING FOCUSED

FOCUS on eating clean.
(And saying NO politely to those who try to get me to eat! Seriously... No Thank you!)

FOCUS on commitment to achieve my goals.

FOCUS on working out, lifting weights, proper technique

FOCUS on cardio workouts

FOCUS on staying POSITIVE

FOCUS on hard Work
FOCUS on success.
FOCUS on Me!
I don't want to sound self centred, but in order to achieve my goals I have to be FOCUSED. (Sorry, if you think that is selfish).

My work outs with my trainer Jared are coming along very well.   I have a lot of hard work ahead of me. 
This is the final weekend of my Dragon Boat season.  The last regatta of the season is in Carleton Place, Ontario this Saturday.   I am looking forward to it.  However, sad to have the season end! 

Heather

Day 75 - Sweat is fat crying.

  
Oh how I love Saturday mornings......   coffee (steiva and sugar free almond milk) on the deck nice and quiet.   I like when there is time to make a healthy clean breakfast before the gym.   I always eat clean; boiled eggs, protien shake, oatmeal.   Today was something new!

Clean PANCAKES:

3 eggs
1/2 cup oatmeal
1 tbs cinnamon
1 tbs vanilla extract
1/2 scoop protien powder
1/2 cup blueberries
1/4 cup low fat cottage cheese
1 packet of stieva

mix together; spray pan, pour, cook, eat!  YUM!

My workout this morning.  

kettlebell swings  20 reps x 3 sets
forward lunges, 20 reps x 3 sets
single leg deadlifts, 15lbs, 15 reps x 3 sets
inner and outer abductor, 160lbs, 12 reps x 3 sets
medicne ball twists, 30 reps x 3 sets
leg tucks, 30 reps x 3 sets

stretches:
butterfly stretch with neck stretch side to side
seated wide saddle leg stretch
tipover bend stretch, touch hands to floor
hips up in bridge stretch
arms behind back stretch
shoulder stretch, arm against wall pushing out
stabality ball, single arm ball chest stretch
Drape  body over the ball and extend your arms and legs until a stretch