Don't under estimate the power of 1%

I'm usually a modest person...in the world of figure competing, you have to be everything but. You're on the scale, off the scale, pinching, measuring, physically pushing your body to limits you never thought you had in you. Posing, smiling, walking in heels around the house, flexing...the mirror has to become one of your best friends. You're probably asking me why I'm doing this....good question...

I'm new at this...At first, i took the approach of 'what the hell..sign me up...lets do this.' I have now established a new appreciation, motivation, and clear minded approach to my short term goal of competing my first figure show. Training with a body building mentality is something I have never considered, yet even done too much research on. After speaking to a handful of fitness professionals I have learned there is more to it than just looking the part...you have to play the part. One of the reasons why I have not tapped into the methodology of this training is because its cut and dry. Heavy weight. Push. Pull. Dumbbells. Bench. Squat. Run. Get after it.

I...along with the majority of our society want to train to move functionally. Do exercises that can improve movements in our everyday life. Training movements, not muscles. I'm going against the grain here with my training, and that is what I'm finding to be the hardest part. By no means am I saying the body building training style is a 'bad' way to train. The science behind it is brilliant....for the percentage of people who want to get big, train muscles, and compete.

8 weeks away from my competition. 8 weeks until I have to stand up on stage in a bikini that hardly covers anything, clear heels, enough tanning lotion to cover a side walk, and yes...a smile. Time to get after it, clear my head of thinking too much about 'what training i should do' and just train smart. So yes, I'm continuing to throw up the bar at the gym, asking for spotters, picking up the heavy dumbbells, and loading up the bar for squats and dead lifts. I sometimes stand back and smile at myself thinking of what others are thinking. Probably asking first, why all my training outfits match perfectly down to my shoe laces, and what I'm training for...because its obviously not how many females in the gym train. I'm standing in front of the mirror curling heavier dumbbells than the guy next to me. I just smile and give that extra 1%.

Giving that extra 1% these past 2 months has given me the results seen below:

Again, pushing modesty to the side--I am what I am...weight, size, body fat, Lean mass, fat mass...I'm now throwing it all on the line for you.

April 26 Weight 143 18% Fat Lbm 107 Fw 36

May 7 Weight 138:16% Fat Lbm 116 Fw 22

May14 Weight 136: 16% Fat Lbm 114 Fw 22

May 26 Weight 134:15.6% fat Lbm 113 Fw 21

June 18 Weight 133:15%fat Lbm 113 Fw 20

So as you can see, 1% is 1%. Adding it all up, results are in. I still have a long way to go, but so far results are results.

Its been quite the journey, mainly because of my active lifestyle. I am tapping into my lean tissue due to my calorie expenditure throughout the day. Working out, teaching classes, cycling, living and breathing and not eating enough.

Never thought I would say that.

The science behind this training is incredible. I've learned so much about my own body, what works, and what doesn't. I could have seen greater results, but it was my stubborn way of 'training how I wanted to' that is and was hindering more results.

From here on out--

Keeping my eye on the prize...going the distance...being okay with making the uncomfortable comfortable.

Emotional hijack

"Laughter, in particular, demonstrates the power of open loop in operation--and therefore the contagious nature of all emotion. Hearing laughter, we automatically smile or laugh too, creating a spontaneous chain reaction that sweeps through a group. Glee spreads so readily because our brain includes open-loop circuits, designed specifically for detecting smiles and laughter that make us laugh in response. The result is a positive emotional hijack."--Primal Leadership by Daniel Goleman

This past week I have had the opportunity to not only meet wonderful people, but to also share the same emotional connection, passion, and intelligence with adults and kids. Needless to say...its been a great week. I attended the perform better summit in Providence, RI and had the opportunity to listen and connect with the greatest leaders of the fitness industry. Not only was it inspiring, the drive and passion that surrounded the lecture rooms was something I've never experienced.

I have been working...usually 7 days a week to not only keep busy, but to also expose myself to what life really means to me. It drives my dad crazy that I sometimes don't sit down. I found my positive emotional hijack many times this week from working with kids. Inspiring, motivating, and installing emotional intelligence in our future leaders through their sport and movement...what job could be better than that?

Through my training and dieting, I have needed an outlet...something to make me smile, laugh, and something to tell me I can do this. To look at the world through a youth's point of view...think how they think...play how they play...can't help but bring a smile to your face right? This weekend I had the opportunity to babysit for a wonderful family. We played blindfold makeover, popcorn on the trampoline, barbershop, and yes, we blew bubbles. I finally took a step back, a deep breath in, taught myself how to smile and laugh in a new light.

My competition: 10 weeks away. I've been training like a maniac...eating like one too. I've found it hard to balance out getting enough protein and carbs for the amount of work I've been doing. This has turned into a full time job. I can't thank my friends enough for supporting me through this as I turn down the happy hours, drinks, even quality phone time because I have been too tired to move my jaw.

I'm still making progress in my strength and physique...this week I'm attending posing classes and will also be fitted for my suit. I will post pictures on Friday of how that all went. Wish me luck!

Until then...find one thing that will result in your emotional hijack: LAUGHTER.

LIFE...be my Party.

“I don’t live in either my past or my future. I’m interested only in the present. If you can concentrate always on the present, you’ll be a happy man. Life will be a party for you, a grand festival, because life is the moment we’re living now.” The Alchemist

Desires, goals, wishes, dreams...all can be achieved with short term goals, leading to long term goals, and living in the present. What does this all take? Strength, dedication, determination, motivation, and courage. Selfishness? Maybe looked at that way by some, but to others its a sign of passion for your personal legend.

Among the other handful of things I do, teaching indoor cycling classes has recently been a big part of my life party. I party in the cycle room? Yes. Think about it...you have great music, energy, high intensity, and friends to be with in the same room for an hour. What could be better? (you're probably staying drinks) Yes, I agree...however lets stick to the detox part of my Party. We're taking health and fitness here people.

I begin and end my class with how to get the most out of your 'hour of power' for YOU. Take the time to focus on your personal drive, existence, and presence in the room. Take your mind off of 'sitting' on your stationary bike...go to another place..get your mind right and lets party. The majority of our workout intensity is factored and controlled by our mental imaging. If you believe you can do it...set your mind up...your body will follow. Exercise has also been found to increase levels of "brain-derived neurotrophic factor" (BDNF). This substance is thought to improve mood...this may explain my current 'high' on life. No drinks needed my friends....I'm still a good time.

What is my reasoning behind all of this? I'm finding that life is what you make of it...what you put into your personal legend is what you're going to get out of it. Same goes for your workouts, diet, and your activities of daily living. Sure, its easy to say, but mentally...you have to be in it to win it.

Current things that are making my life a great party:

Reading-

I find myself not being able to put down a book. Current good reads: Born to Run. The Alchemist. Connected.

Music-

B.O.B-Airplanes. Usher-OMG. Lady GaGa-Alejandro (just because a guy at LA fitness who was spotting me told me to remember his name was Alejandro and started singing the song...priceless)

Friends-

I'm inspired by the people who also like to party with me...learning new pathways, trust, and honesty has become a huge part of my life. So THANK YOU!

Family-

Inspiration, power, courage and strength through them.

Twitter:

You heard...I'm trapped..sucked in...like a laser beam. (insert Jim Carey here)

News, Sports, New Friends, Ideas, What a genius idea on how to stay connected!

Food-

Light Agave syrup, poland spring sparkling water, stew leonards vanilla and caramel coffee, Stride 5 gum. (wow I sounds boring...) Food I think about everyday--frozen yogurt, tortilla chips and salsa, pizza and cheese....WINE...I had to vent and get that out....

On a side note: dropped 2 more lbs and 1% of body fat :) I'll go on a limb and say I'm seeing definition. My current struggle right now is decreasing the size of my "athletic looking" legs...as Bruce calls them. AKA...get out of here quads!

Stay classy...Party on....

-KFeD