2015 Arnold Classic

# 6 out of 22

So glad I trusted the process

So glad I listened to my body

So glad I told that negative voice in my head to shut up

So glad I took the first step

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1. DEFINE exactly what you want.

2. ASK the entity greater than yourself “HOW AM I GOING TO DO THIS?”

3. SAY to the entity greater than yourself, “SHOW ME!”

4. BE OPEN for the answers to flood in.

5. TAKE inspired action every single day.

6. TRUST this process.

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Strength Train- No Other Option

In order to bring into reality the woman I see in my mind-

I must be strong & I must be resilient

My body & mind must be equally STRONG!

“There is no greater agony than bearing an untold story inside you” 

Maya Angelou


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Think Pink

“Enhance the health of your breasts by creating a healthy balance between nurturing yourself and others.”

Dr. Christiane Northrup

During our “Pink Month”, along with supporting women battling breast cancer and honoring those no longer with us, lets take a moment to evaluate how much time and energy we are allowing for ourselves. Please remember, taking time for yourself is not selfish, it’s sanity.  As the flight attendants say, “Put the air mask on yourself first and then those around you.” There have been times in my life when the only nurturing I could give  myself was during my commute to and from work.  Make the most of small pockets of time when life gets that crazy-turn the radio off and enjoy the peace & quiet in your car, repeat positive mantras  to yourself, smile about what truly makes you happy, think about something funny and giggle.

Balance- It’s a struggle but it’s worth striving for!

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Why did I feel the need to post this portion of Chimamanda’s speech?  It is to remind all of us how absolutely unique and special we are!  Even though we are works in progress, we all possess amazing gifts and talents.  We should stand tall, proud and confident.  Never lessening ourselves in fear of intimidating others.  Quite honestly, that’s their issue.  If they are intimidated, it is because they were intimidated by your mere presence, you did not go out of your way to intimidate.

Spread your wings and fly!

Excerpt from a speech given by Nigerian author and activist Chimamanda Ngozi Adichie  on TEDxEuston:

“We teach girls to shrink themselves,
to make themselves smaller.
We say to girls,
‘You can have ambition,
but not too much.
You should aim to be successful,
but not too successful.
Otherwise you will threaten the man.’
Because I am female,
I am expected to aspire to marriage.
I am expected to make my life choices
always keeping in mind that
marriage is the most important.
Now marriage can be a source of
joy and love and mutual support.
But why do we teach to aspire to marriage
and we don’t teach boys the same?
We raise girls to see each other as competitors –
not for jobs or for accomplishments,
which I think can be a good thing,
but for the attention of men.
We teach girls that they cannot be sexual beings
in the way that boys are.
Feminist: the person who believes in the social,
political and economic equality of the sexes.”

Full speech:  http://www.youtube.com/watch?v=hg3umXU_qWc

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What If We Don’t Take A Moment To Pause?

If we keep racing, we will never be available to listen.

If we keep racing, we will find ourselves presented with life pausing events, illnesses, injuries, etc.

Before you are made to pause, take a “microwave minute” and focus on your breath.  Four second breath in and four second breath out.  I try to do this every time I heat food in my microwave and when I get into my car.   I am not saying you will be hit with an enormous revelation by practicing this, but you will be amazed by what that quiet time will do for you.

*If you are in the middle of a “Life Pause”, know that it is an opportunity to assess yourself.  Look at your current self.  What habits, associations, personal thoughts need to be altered in order to bring you more in line with the woman you have visualized?

Click on this link and allow your restless brain a moment of peace:


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Just Compare…

Two people can weigh exactly the same but look totally different because their body composition (lean mass:body fat) is different.  The same holds true for the food we eat.  Imagine the food listed below were on two separate tables.  Each table of food has a similar number of calories but they look totally different.  Why?  It’s because their macro-nutrient (protein, carbohydrate, fat) breakdown is different (number and food quality).

Table One

I place 3 meals on table one.  Breakfast is from Dunkin’ Donuts, while lunch and dinner are from McDonald’s.


Plain bagel with plain cream cheese and a medium coffee (cream and 1 sugar)

Totals: 721 calories, 36 grams of fat, 86.5 grams of carbohydrates, 17 grams of protein


Cheeseburger, medium french fries and a medium coke

Totals: 850 calories, 27 grams of fat, 132 grams of carbohydrates, 19 grams of protein


Quarter Pounder with cheese, medium french fries and a large coke

Totals: 1,080 calories, 42 grams of fat, 162 grams of carbohydrates, 33 grams of protein

GRAND TOTAL: 2,651 calories, 105 grams of fat, 380.5 grams of carbohydrates (mostly sugar from soda), 69 grams of protein

Table Two

My meals for the day are place on table two.  It takes 7 of my “clean” whole food meals to equal (slightly higher) the 3 meals listed above.

*Please Note: This menu is based on my body composition and fitness goals.  It is merely a template.  I vary my protein, starchy / fibrous carbohydrates and fat on a daily basis.  This menu is not intended to be utilized by the masses.

Meal 1
½ cup low fat cottage cheese
½ cup dry oatmeal & 2 TBSP raisins & 1 oz walnuts
4 tbsp ½ & ½ for morning coffee
2 tsp olive oil
Meal Totals: 718.2 calories, 25.9 grams of protein, 70.4 grams of carbohydrates, 37 grams of fat

Pre Workout Meal
1 Scoop Pro Jym Protein Powder
Pre Jym Workout Powder

Meal Totals: 154.5 calories, 24 9 grams of protein, 2.5 grams of carbohydrates,  0 grams of fat

Post Workout Meal
1 Scoops Pro Jym Protein Powder
Post Jym Active/Carbohydrate Supplement
1 cup skim milk
Meal Totals: 346.5 calories, 32 grams of protein, 49 grams of carbohydrates, 2.5 grams of fat

Meal 4

4 oz chicken
1 c broccoli
¾ cup sweet potato
2 tsp olive oil
Meal Totals: 423.8 calories, 30.4 grams of protein, 52.6 grams of carbohydrates, 10.2 grams of fat

Meal 5
4 oz chicken
¾ cup sweet potato
1 c broccoli
2 tsp olive oil
Meal Totals: 423.8 calories, 30.4 grams of protein, 52.6 grams of carbohydrates, 10.2 grams of fat

Meal 6
4 oz ground turkey
2/3 cup cooked brown rice & ½ c black beans
1 cup green beans
2 tsp olive oil
Meal Totals: 763.3 calories, 51.4 grams of protein, 79.8 grams of carbohydrates, 26.5 grams of fat

Meal 7
1 scoop Pro Jym Protein Powder
1 cup skim milk
Meal Totals: 218.5 calories, 32 grams of protein, 17 grams of carbohydrates, 2.5 grams of fat

GRAND TOTAL: 3,048.6 calories, 226.1 grams of protein, 330.4 grams of carbohydrates, 91.4 grams of fat

Even though there is an obvious difference in food volume, the numbers by themselves are deceiving.

Table 1 has just a slightly higher amount of carbohydrate grams (380:330).  However, at least 133 of Table 1 carbohydrate grams are pure sugar which will be stored in the body’s adipose tissue as body fat.

Table 1 also has more fat grams (105:91).  Table 1 not only has more fat grams, but they are mostly from harmful saturated fat, whereas my menu contains fats that have been proven to support physical, mental and emotional health.

Eating clean allows you to eat a wide variety of whole food throughout the day.  This constant supply of nutrients provides your body with what it needs to function at optimum levels, while keeping you satiated.

Choose to eat more nutritious whole foods, your being will thank you for it!

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