Dx: Fx Tib/Fib

Total fuel points so far today: 3619. I'm earning fuel points while I'm typing: I'm seeing something wrong with this picture. I received the NIKE fuel band from one of my clients. We were discussing it over a training session wondering how it really works and if we could make a competition out of it. *naturally. So, on the right wrist sits what looks like a hairband. What does it do? I'm still not even sure, but it's keeping me motivated. 

4 things the Fuel Band does

 1. acts like a pedometer and will 'track' my steps.

 2. 'Counts' my caloric expenditure

 3. gives me 'fuel points' for moving. 

 4. watch (time of day)

Out of the 4, the watch it the only accurate tool on the whole band. However, and hear me out...it is funky to look at something light up on your wrist, it keeps you motivated to MOVE more often than not to get to your 'goal points' for the day, and...well all the cool people were doing it. No evidence behind it, no scientific studies have been done, but in the end, I'm moving a little more and sitting a little less and listening to the little NIKE guy in my head saying "JUST DO IT!"

My goal is to get to 5000 fuel points/day. Now, with a broken leg that is something that isn't the easiest to do. Enter: CROSSFIT. Sometimes I think I'm more of a world class athlete than I really am. Sometimes I think I need a slap on the wrist and a stop button. If I had a reverse button, it would be better. How it happened:

WOD: (workout of the day)

6 minutes: Run 1 city block (back and forth) then 10 burpees TOTAL: 4 rounds

REST 4 minutes

6 minutes: 15 KB swings (#24) 10 pushups TOTAL: 7 rounds

REST 4 minutes

6 minutes: 10 box jumps, (24 inch box) 10 pull ups TOTAL: 2

2 because on the first jump I was so fatigued from the first 12 minutes of work and a full day of work that I landed on my shin on the box. Turned right into a huge goose egg on my leg, blood sweat and then finally came the tears. I tried to finish the workout, did what I could and then almost passed out from the look of it. 

ICE ICE ICE. 

It doesn't stop there--2 days later, BACK into Crossfit.

WOD: 

backsquats 5x5 then:

4 rounds:

12 dead lifts

1/3 mile run

15 kb swings

I think I was pretending to be wonder woman that day, because I was called a 'baby' because I didn't want to run and hurt my leg, hated it, looked the workout in the face and went for it. Well that was dumb. 

I ended up a week later seeing one of the doctors I'm working with, x rays were positive and bam, lands me on the floor of my apartment staring a my fuel band and my boot wondering how the hell I'm going to get 5000 points. #damn. 

I haven't sweat in a week, besides walking to  and from work with this boot on. I've been living in the world of twitter, facebook, blogs, and podcasts. I've caught myself using hashtags in text messages and real life conversations. I've realized after sitting down to look at whats going on in the world around me, there are a million people doing a million different things and we're all learning together from it. I've missed blogging, I've missed my friends, and most of all, reading. 

With the current population I am working with, it isn't always about getting your 'ass kicked' or how much weight you can lift. Its about being able to move pain free, finish a run without a nagging injury, or just being able to make it through the day without having to take an Advil. I see appreciation in clients eyes I've never seen before. I have seen determination through injury that is being overcome with perseverance that they will succeed. Then there is me, walking around with a boot on my leg...really?? I'm supposed to be the face of this circus and I'm just the opposite. 

So, time to slow it down, time to take it all in. I went into training with a mentality that I HAD to train everyday, no days off, get after it 100% of the time. The body needs rest, and sometimes it takes these injuries and events that happen to us to allow us to do just that. Do I still like CROSSFIT? yes, stay tuned for more blogging about this later! 

In the mean time: i'll #ROCKTHEBOOT with my matching outfits (whatever matches grey with a side of velcro). 

Fuel Bands, Crossfit, hashtags, New York and ME:

Fuel Bands, Crossfit, hashtags, New York and ME:

I landed this new gig in NYC. By new, I mean I've been here for 6 months and I still can't seem to grasp myself in what BEING in this city means. It means new fads, people who walk extremely fast, dog poop on the side walks, fancy bars with expensive wine, central park mayhem, tourists right and left, quiet upper east side, people just BEING. Its amazing when you walk down the street how many people are here. 

I leave for work at 5:45 am. Bagel shops are opening, sidewalks are being hosed down and the taxi drivers are lingering around the local bodega. Literally the city that never sleeps. Backpack and usually bright shoes, I come barreling into work usually at the 6:00 mark hits just in time to punch in. PUNCH IN?! I went from owning my own schedule to punching in...insanity. 

The gig: aka my title: Sports Performance Specialist at the Hospital for Special Surgery. Upper East side, Manhattan NY. Working with the #1 orthopaedic surgeons, world class physical therapists, exercise physiologists, and nutritionists. I'm the bottom of the totem pole, smallest fish in the tank, sometimes I go by nemo. Talk about world class...this place has it. I'm lucky to be a part of it. Which takes me into where I am now...

I'm sitting here starting my blog again, hoping you will continue to read and follow because to be honest, life just got more interesting. On my floor in a 500 sq foot apartment with a boot on my leg, I'm sitting here hoping to find a way back into the fitness world through a new perspective in rehabilitation techniques and understanding how exercise plays in to the practice individuals who may not be crossfitters, triathletes, or olympians. I'm slowing my roll and I hope you will roll along with me...

From Turntables to the Bike--I like my beats funky

I don't lie when I say I "spin".

From living in Baltimore and following my passion for music by DJing in bars in Federal Hill to the quaint state of Connecticut creating a workout on bike, spinning is and has always been a part of my life.

Its funny to look back at some parts of our life and think of what we did and sometimes how we even survived. I consider myself a pretty lucky person, however I also consider myself challenged to create my own destiny.

A big part of my 'non-blogging' phase was when I was rehabbing my left knee from an injury I sustained when I was 16. I walked away, harmed; but still had a leg.

At the ripe age of 25, :) arthritis set in and created agony, frustration, and a fierce ambition to not let this stop me.

I hate to admit, but I sometimes feel like I quit. I stopped Crossfit, intense workouts, took the Docs orders to 'workout less.' If any of you know me at all, quitting isn't in my dictionary. I quickly looked for another way out. After being told that running wasn't in my future, I had to find another way to get back in my zone. Swimming ruined my hair color, (regardless of it being blonde or brown) getting on the eliptical trainer with a TV in front of me gave me goosebumps, biking...Ding Ding.

I traveled back to my roots (PSU) and spoke to former Athletic Trainers, doctors and even treked up to UCONN to visit the all powerful man of many words, Dr. Craig Denegar. I knew we would get along when the first line he told us in Therapeautic Modalities class was "the only place ice belongs is in the bottom of a burbon glass." Dr. D told me to get on the bike, start rehabbing and get stronger. Be smart, stay strong, carry on.

I was approached by a spinning studio looking to hire new coaches for their classes. I applied by bringing my ipod, energy and enthusiasm. I hadn't been on a bike since my last triathlon. I was scared and nervous, but I started my performance and began to W.O.W. the audience. I was in, I was hooked.

A way to get your sweat on, increase your aerobic capacity, enhance your athletic performance, burn fat, and stay injury free? Sign me up. I not only signed up once, but now for 7 classes per week. Go hard or go home right?

Two out of my 7 classes consist of a high school varsity girls lacrosse team. Talk about energia! I first walk around with a basket for all cell phones. None allowed during class. :)

I leave amazed every class about the intensity, strength, and courage these girls bring with them. It is empowering to know that they are doing the best things for their body, and as a woman its something I can be proud to be a part of.

The other 5 classes during my week are 6 and am. That means, hours preparing playlists the week before, up at 5, breakfast (aka fuel) packing multiple change of clothes, and onward for my day. I have everyone from experienced riders to first time participants, each creating their own destiny. Making sure the class is right for everyone can be challenging, but the first step that is taken by all is walking into the room. Everyone is there for one purpose, a percentage of hard work and dedication to make themselves healthier and stronger.

Its about your party that you create on the bike. Find your motives and rock out to your beat. I'm just there to motivate, its up to you to work!

THATS what I call a cool job.

ANNNND we're back....

Its been too long: helloooooo! (insert Seinfeld voice here)

I've been away, but now mentally I'm back again. A wild year it has been. By wild, I mean...how wild can you really get in the North East? Depends on how you define your life and what 'wild' really means to you.

Here is my definition of Wild:

I decided to make a career change WITHIN the personal training community and go corporate. Yes, I said it...working for 'the man' again. After the countless interviews, many train rides to and from New York City, new interview clothes (because we all know that I live in Spandex), and many hours spent traveling I made the decision that this was something I wanted. Its funny how things work out...or don't...I brought my 100% to the table, however my 100 wasn't was they were looking for. I felt defeated. What did I not show them? What was it I said that they didn't think I was 'fit' for the position?

The response: the 'branded' trainer from the facility is was they were looking for...and I wasn't that.

I may be a little too eccentric when it comes to my training techniques. I may sometimes have training ADD. I'll be the first to admit. I might want to become RKC certified one day, and the next do a barre method class. (two totally different forms of exercises!)

My direction and focus is making my workouts and my client workouts enjoyable. I take exercise from all aspects and turn it into my own cookbook. The more I know the more questions I can answer and the more recipes I can create. I can't say I'm an expert on anything. I will say that I am a well rounded personal trainer and fitness coach.

So...I shed a couple tears (hey I'm allowed), and then rose above it. I realized it wasn't about what I didn't have, but what the BRAND did want that I didn't have. I didn't have the 'stamp', and to be honest, I'm okay with it. I have found this time in my life to be one of the happiest I have ever been.

Some may call it wild, but in my book...it life.

I'm teaching 7 indoor spinning classes per week along with running cardio sculpting classes at a personal training studio. On the weekends I still have my own personal training clients. The quality, bond, trust, and reliability among the instructors, willingness to learn and motivate are beyond anything I have been a part of. A community that has reached out to teach fitness, bring a new light and energy to the table, and to LOVE and be WILD about exercise.

Back to my wild side of writing, blogging, working out, and of course…dancing.

Next up: What Is this whole “SPIN CLASS WORKOUT ABOUT!?”

Recent e mails:

I was recently approached by one of my former college professors in regards to my advice on training for a figure show. My first thought was, I can't believe a teacher I had is now asking me for information and advice. This was one of my favorite professors from Penn State asking me for help with diet and exercise. I was excited to start spilling out information, stats, numbers etc. As my excitement built up, I started having a hard time figuring out why it was so hard for me to type it out in a message back to her. Here I was, filled with knowledge and facts yet I couldn't seem to write them all out. I took a few more sips of my starbucks, and then it all made sense. I wasn't excited about the information I was about to provide, I was hesitant because I was anxious. It brought back memories of training and dieting. I'm writing this today from my all out honest opinions and evidence. I'm not going to sugar coat this, so take it for what you want.

Attached is the e mail of my response to my former professor.

Hi!

We should get together sometime soon! I'm not doing hybrid competition..I've been having some injury issues and trying to figure out what is going on with me health wise...from coming off the figure diet I have been having some bad stomach and bowl issues. TMI!?

In all honesty, and I'm sure you know this as well, the figure/bodybuilding mentality and training is terrible for your body. I didn't realize how much of an effect it would have on me post competition.

Sure, I realized what it takes to get 'ripped', but in all health related aspects its the worst thing I did for myself.
I have been having a hard time re introducing foods into my system that I gave up for 16 weeks. I can no longer process alcohol, wheat, and dairy. My body fat dropped so low that I haven't had a mestral cycle in 9 months. I have to see specialists to figure out how to cure a lot of what is going on with me, and in the end hoping I can have kids someday in the future.

It was not only physically but mentally draining for me. I'm not saying you can't do it, or shouldn't do it, but I just want to share my feelings and journey with you. None of it should be sugar coated to look nice. I trained in an untraditional 'bodybuilding' way by doing crossfit (which i think saved me in some aspects) and realized now that I could have done less and still seen the same results. I nearly killed myself with the supplements, workouts, and lack of sleep. It may look great from the outside, but coming off of it has been the hardest thing.

I had a desire to train for another one afterwards, but it was the time and money commitment that also stopped me into doing so. The glamor, glory, and fame make it look so appealing from the outside. What was happening inside was a different story. I train athletes and realized that what I was doing to myself (training like a figure competitor) wasn't athletic. I was lacking flexibility, spending HOURS in the gym without even sweating, and I wasn't having fun.

If you want to win shows, you have to bulk up, gain muscle (which is a lot harder than I thought), your clothes somedays fit and somedays will rip because of how big you've gotten. After you've done that, you have to 'shred' food from your already bland diet. Diet isn't the hardest part, it was mentally staying alert which was the hardest for me. My clients saw my mental state suffer, as did their workouts from the way I was not thinking clearly.

To say the least, it took over my life. It was all I knew. My family and friends (what I had left) came second. I was obsessed, and to be honest you HAVE to be obsessed to do it. There is no 90%. Its 110% or nothing at all. No more "just one cookie" or "just a small portion of milk in my coffee." No cheat days, and you cooler was your best friend.

I'm not sending you this to scare you from doing any type of show, because I have no doubt that you would be great. You have great muscle tone already and if you're diet is already in check then by all means I'll give you some tips and pointers to help you anyway I can. I figured this was the more genuine way to go about answering your question as a message instead of a wall post.

I am here to help in any way, I have A LOT of information in regards to diet and training so let me know what you think.

Hope you're doing well!

-Kara

A programming Zen

Milestones.

Age? 1, 13, 16, 18, 21, 25, 40, 50, 60...all having a reason to celebrate the next 'chapter' in our lives. First birthday, teenager, drivers license, lottery tickets, shots, car rental, 'over the hill', and the 10+ thereafter are all milestones.

Firsts? communion, acceptance letter, job, apartment, pet.

Training? A new personal record, weight loss on the scale, new pair of pants you have been dying to fit into, new body fat percentage, decrease pain and injury.

All milestones in life.

What do these all have in common? A milestone is a part of your personal journey, goals, motivation and concepts.

What does this have to do with fitness...hear me out.

Sure, its easy to say you're 'going to the gym.' I can go to the gym all day...hang out...lift things up and put things down. But what am I really doing? Too often to I hear from people and see people with this exact concept. Start with some bicep curls to make me feel good--then hit up the 'ab' machine to start my 6 pack, maybe end with some recumbent bike. Sounds about right. If I'm really feeling good I'll throw in some tricep exercises. Sounds like a day. 2 hours later...a protein cocktail down the hatch...you must be exhausted.

If this sounds like your workout or if you have done something similar, I would insert apology here for being so blunt, but you have no idea what you are doing. I was once told by a friend on how upfront I was to him about his love life...well take me as I am, I'll tell you like it is. Ab machines are out, bicep curls with a mouth piece are useless, and the recumbent bike on a level 1, RPM's at 150 will help you with joint mobility and not so much with fat loss. Moving on?

Its time for a plan. Its time for new exercises and time to hit your milestones with power.

Create a plan of action.

1. Write out three goals you would like to accomplish in 3 months.

2. Read new fitness articles (I don't care what it is, just start reading)

3. Look for nutritional information (the good, bad, and the ugly)

4. Ask for help, stop being shy. Most fitness experts are willing to help and will respond to your e mails!

Its possible to hit your milestones and goals and feel great. It starts with you and gaining knowledge and ends with success.

Create a plan, execute it, learn from it, achieve, believe.

From the Inside

I have been motivated to create a new goal for myself every month this year. During the month of march I have not given up, I have taken a new approach to my goal. Although this one is not a physical project, it is a project that is about being me. Too often did I find myself wanting to compete, change my body, look a certain way, perform a certain way to please others. The drive was starting to be found on the outside rather than the inside. Outside of me was goal oriented, the inside was crumbling. So I have made march about the goal of being ME.

How often is it about you? How often do you pick something during your day that solely focuses on your needs for yourself?

We sometimes have other people doing this for us, but we forget an important aspect of digging inside instead of outside and helping ourselves.

I see this with many of my clients who are beautiful mothers, athletes, parents, business owners, and hard workers. They put other people before them. My job to them, I always start my training sessions by saying "This time, this hour of training that we spend together is about YOU. Its about your work, your body, your mindset, your goals."

I post this picture of Joe Pa during a strength and conditioning practice at Penn State, 2011 because it shows just this. At a ripe age of 84, he is still showing who he is, his passion, his efforts, and his love. Its for the game. That last 10 minutes of gassers at the end of practice is for the team, for the coaches, for the glory, but starts within YOU. Others will see this, become inspired and the efforts continue.

Forget about what the 'outside' wants or wants to see. Dig deep and find it from the inside. Be who you are, rely on that to help you overcome our obstacles. Create new challenges for yourself; and know that every month it can be something that works on you from within to shine without.

Be it. dream it. believe it.

-K-Fed.

Instrumental

Music and I...we have this great thing going on. We're in a pretty serious relationship, and from the outside looking in it looks great, but once you step into our shoes...its a different story.

We've been through our ups and downs, conservative moments and some less conservative. Phish, Dave Matthews Band, Jay Z, Lil Wayne himself, Justin Bieber has even stepped into our relationship lately.

Last night I found myself dragging (literally dragging my feet) into the gym to get through my last 30 minutes of much needed cardio. Life is made up of relationships. Not only with yourself and another person, but with other things as well. Currently, I have a relationship with the 3rd stairwell from the right at LA Fitness. I also have a relationship with my instrumental 80's hip hop music I recently purchased from ITunes. So when we all get together, without argument, Level 6 step and track 2 begin. Legs now get fired up, adrenaline is going...to the beat of my instrumental.

Some people may walk past and judge our relationship, or maybe they just think I've lost it because I find myself dancing one step after the other. I like to think they're just inquiring about what type of beat is making me love the stairwell so much. Its not just the great workout I gain from it, its whats behind the motivation that counts. Training to run 66 flights at Rockefeller center isn't an easy task...but will be done. Each step I take, its another step of thankfulness of my two legs and great health. Never letting it get ahead of me, in some cases more fortunate than others. A great cause to run: looking to solve the cure for MS: leading to a brighter future for others.

My life is made up of an instrumental song right now. Its not the words that keep me going, its the beat of the music. The beat of each step. Its the beat of each person I am thankful to train with and learning about their instrumental life.

...Let the beat RoCk....

JANUARY...CHECK!

First rule, never let em change you.

Rule two, do you to the fullest

And never be ashamed to.

Your just good at what they can’t do.

And they hate that, they wanna paint you

In they color, put you on another.

But what they don’t accept, and what they don’t see

The best thing is what you already be.

January 15th Marks event one of 2011. This took place at Hybrid Athletics in Stamford, CT. A Crossfit/strongman partner challenge consisted of the following post below. It was something I could have trained harder for, but in real time, I had prepared as much as I could mentally.

The gym was cold, I was sore from a workout from the day before, it was early and it was Saturday. On the flip...I was surrounded by people who are if not more enthusiastic about fitness than I am. A room full of hundreds of fitness gurus pushing their bodies to the limits. Tires, Kettlebells, dirt, sweat....I've been told by one "you're all crazy."

My coach/coworker walked in to the scene after the second event to watch and he was shaking already...he wasn't even doing the workout. It was a strength in numbers and feeling of empowerment. Maybe it was also the line up of coolers and protein shakes along the middle of the gym.

Was it hard...absolutely. Was it fun? You know it. What I enjoyed most about it...The support, energy, and learning from the what, how, and WHY others train the way they do.

Awesome day, thank you to all that came to support. And Thank you to Rob, Tim, Mike, James, Katie, and KA at hybrid. I'm so glad to have met all of you and to be a part of the community.

enjoy....

Event 1 Twin Deadlift.....7 Big Jumps followed by 20 pound jumps for all divisions

Each team will be given 30 seconds to step up to the bar and successfully deadlift the weight. If they don’t finish the lift and return it back to the floor within 30 seconds they are out of the event. If they successfully lift the bar they go to the back of the line and make the next attempt. Small Jumps are in BOLD LETTERS.

Women’s LW 220...2 plates per side. 30 pound jumps
220, 250, 280, 310, 340, 370, 400, 420, 440, 460, 480, 500, 520, 540

Women’s HW 270...2 plates and 2 25’s per side. 50 pound jumps.
270, 320, 370, 420, 470, 520, 570, 590, 610, 630, 650, 670, 690, 710

Men’s LW 355...3 plates and 2 25’s per side. 70 pound jumps up to 705..then 50 pounds
355, 425, 495, 565, 635, 705, 755, 775, 795, 815, 835, 855, 875, 895, 915

Men’s HW 435...4 hundred pound plates per side. 90 pound jumps.
435, 525, 615, 705, 795, 885, 975, 995, 1015, 1035, 1055, 1075, 1095



Event 2 Twin Tire Flip and Log Viper Press from lap to overhead 5 down to 1

Each team will begin with tire flips for 5 reps. Then, each person must clean and press the log from the lap position to the overhead position for 5 reps. After they’ve completed the first set of 5 they will move back to the tire to complete a set of 4 flips and 4 presses each. Down to 1 rep of each movement. Possible 45 points awarded, 1 for each successful rep. 10 MINUTE CAP

Women’s LW...75 Pound Log...5 pound plates per side and 650 tire

Women’s HW...95 Pound Log... 10 pound bumpers, 5 pound plates per side and 740 tire

Men’s LW...135 Pound Log...35 pound bumpers and 1,000 pound tire (good tread)

Men’s HW...155 Pound Log...45 pound bumpers and 1,000 pound tire (no tread)


Event 3 Carrying Medley

Teams have 8 minutes to move the following material across the length of the gym and back. Each person on the team must do a full length with each piece of equipment...meaning that 1 person CAN’T move the yoke down and back. Equipment can be moved in any order and has to touch the ground on the opposite end of the gym before it can be returned. Teams can assist one another to put the equipment in the required position. Points are awarded for each implement getting across the full length of the floor. Each stack of weights counts for 1 point. KB’s must both be moved to earn 1 point. 8 MINUTE CAP

Women LW
300 pound Yoke...55 pound bumpers x 2
25 pound plates x 20(4 stacks of 5)
110 pound sandbag carried in the lap or gut...no shouldering allowed
90 pound atlas stone carried in a bear hug
44 pound KB’s carried in the overhead position

Women’s HW
420 pound yoke...45 pound metal plates x 4, 10 pound metal plates x 4
35 pound plates x 20(4 stacks of 5)
130 pound sandbag
135 pound atlas stone
53 pound KB’s

Men’s LW
520 pound yoke...45 pound metal plates x 4, 35 pound bumpers x 4
45 pound bumper x 16 and 25 pound bumpers x 4(4 stacks of 5 with the 25’s on top)
175 pound sandbag
175 atlas stone
62 pound KB’s

Men’s HW
600 pound yoke...100 pound metal plates x 4
45 pound bumper plates x 20(4 stacks of 5)
200 pound sandbag
210 atlas stone
80 pound KB’s


Event 4 and 5 Back Squats and Burpees x 4 rounds

Teams will have a choice of 3 different weights to squat. One athlete will squat while the other performs 25 burpees. They will switch places and repeat for 4 rounds....meaning they will each squat and each do burpees 4 times. They will receive 2 scores on this event....overall time to complete 4 rounds of burpees and total pounds moved on the squats(reps x loaded weight). Only the top 3 teams per division will compete in this workout. We’ll go women in the first heat and men in the final heat of the day.

LW Women 95, 115, 135

HW Women 115, 135, 155

LW Men 135, 155, 185

HW Men 185, 205, 225

The Beauty

Each day in 2011 has yet to bring me a new adventure. Today I'm home...not by choice, but because of the beautiful snowfall we were presented with last night. Last night I had the same feeling I had when I was in elementary school when you know the world is going to stop tomorrow. No school and a full day of relaxing. I would get so excited about snow when I was growing up...I guess it still means I have yet to plan my future as a grown up.

Asleep at 2 am. Up at 7 to watch the snow fall.

Total accumulation so far: 12 inches.

My first thought: I'm not able to get to the gym.

My second thought: Time for myself!? I had to actually say it to myself to know it was true! Time to catch up on programs, ideas, e mails, and recovery for my body.

ME+my Keurig= PRODUCTIVITY!

How am I going to get a workout in today? Shoveling and use of my TRX in the house! Just because we aren't able to physically get out of the driveway, doesn't mean we aren't able to move. Shoveling is an incredible workout...just make sure you have a great playlist: may I suggest the new Kanye West album. Monster.

I've been working on a few things outside of my own personal workouts: a new Personal Training studio, new clients, and a new website. Stay tuned for updates.

Moral of the story: don't be afraid of nature. Take it for what its worth, use it to your advantage. Take time for YOU, be creative, innovative and have fun with your workouts and ideas.

EXCITEMENT!!

2.0.1.1.

It seems like yesterday it was 2007. I was graduating from Penn State and thought: Where is this life really going to take me?

"I wish that I knew what I know now....when I was younger"

Do I really wish I would have known where I am now? No. Everything in my past has lead me to success, failure, and more importantly...its all about the trials.

Word of the year: EXCITEMENT:

2011 is going to be full of new ideas, experiments, programs, diets, workouts and competitions. Every month I have decided to fill my calendar with something I have never done. One big competition every month.

So far here is the plan:

January 15: Hybrid Athletics partner competition. Partner: Kara O'Conner. Two Kara's...get serious.

February 27: Climb to the Top: A unique opportunity where participants get to Climb to the Top of the Rock Observation Deck at Rockefeller Center, while making a difference in the lives of those affected by MS!

March: Open to Ideas!

April 16: Fitness Atlantic Fitness modeling competition, New Haven, CT.

Exciting? Absolutely.

I'm taking this year to make my body my own experiment, my own work of art. What obstacles do I have to overcome to make it to the top. I will be blogging more often, and i just bought my own mini flip...so be expecting videos as well!

Join me for 2011...share your goals, aspirations, and what is going to MAKE 2011 yours.

Holiday Detox

If any of you were like me this past holiday season—It was time for the best of my cheat meals to come out. Yes, meals is plural.

Now…my ‘cheat’ meals are similar to the average American’s daily intake. I may be a little over the top in saying I felt guilty when indulging in spaghetti and meatballs the day after Christmas.

However, traveling from one city to another, visiting relatives and friends allows us to tell stories, laugh and enjoy great company. On the other hand, we do all of this with snacks, chocolate, and lots of wine in front of us. After one story you realize the caramels have disappeared to half the portion size and your wine glass as been filled by your uncle 2 times over. All so delicious, yet calorie dense and rich.

Lets now take a step back, look at our closets at the New Years Eve outfit we have bought. Take it out of your closet. Hang it up somewhere you are able to see it everyday this week. There is your motivation. And to you that are ‘staying in’… No, you can’t take out your pajama pants and hang them up. Take out a nice outfit, a belt, a pair of your favorite shoes and place them in sight. If you don’t have anything to do: come into NYC…that will also give you an excuse.

Now…on to the plan. Keeping it simple, clean, and lean.

Rule 1. Make sure to drink plenty of water. Drink 8 oz of water before consuming any meal or snack. Water, tea, and coffee are the only liquids consumed for one week. This means…NO ALCOHOL.

Rule 2. Do not top or season with salts, sugar, processed chemicals to ‘make it taste better’

Rule 3. Keep it clean, lean and often. Keep to the 3 hour rule. I know it seems like a lot, but lets bump up your metabolism starting NOW.

Rule 4. Stick to the plan! This will not only allow you to start feeling better about yourself physically, but knowing you have a plan and action for the week will keep you on track with a healthy lifestyle!

Rule 5. Please make sure you’re working out too! E mail me for more information on fat burning cardio strength training workouts to REALLY see results!

Rule 6. Play (and eat) like a champion TODAY.

Holiday Detox

Breakfast
FIRST THING UPON WAKING

• 8 oz water with a squeeze of fresh lemon juice
• 2 egg whites 1 whole egg with a handful of fresh spinach (make as an omelet) Top with oregano, pepper, seasonings for taste.
• 1 piece of Ezekiel toast
• 8 oz green or coffee (lay off the cream and sugar!)

3 hours later:
Snack:

• 8 oz water with a squeeze of fresh lemon juice
• Sliced red delicious apple with 1 Tbsp natural peanut butter or Almond Butter

3 hours later
Lunch

• 8 oz water or decaffeinated green or herbal tea
• 1 cup fresh Greens (spinach or lightly sautéed spinach or my favorite—kale with garlic)
• 4 oz Lean Protein: grilled, baked, or broiled: mahi mahi, cod, halibut, chicken, grass fed beef or pork. Season with low sodium spices (Mrs Dash and I are bff’s)
• 4 oz of complex carbohydrates: sweet potatoes, quinoa, brown rice
• 1 oz of hummus, avocado, almonds

3 hours later
Snack:

• 8 oz water or decaffeinated green or herbal tea
• 0% chobani or fage yogurt
• ¼ cup fresh blueberries/strawberries or raspberries
• cinnamon to taste

3 hours later

Dinner

• 8 oz water or decaffeinated green or herbal tea
• 8 spears of asparagus or ½ cup artichoke hearts
• 4 oz lean protein: chicken with spices, baked or grilled

3 hours later
Snack before bed *if needed!
• 8 oz water or decaffeinated green or herbal tea
• 4 oz nonfat Greek yogurt or low-fat cottage cheese

Get lean, get clean....

Let me know your results!

TRX!

Give the gift of Fitness for the Holidays!


http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=rQU121xu

Training ADD

I recently read a great article on t-nation.com referring to training ideas before bodybuilding. To read the full article, find it here:

http://www.tnation.com/free_online_article/most_recent/9_things_i_wish_i_knew_when_i_started_bodybuilding

#8 Thing I wish I knew before training for bodybuilding: Don't have Training ADD.

If I could describe myself in one phrase during my competition training, this would be it!

Crossfit, lifting heavy, dancing, endurance training, cycle classes, swimming...you name it, I did it to prepare for my show. Was it fun, sure...but was it right...no.

I was exhausted and drained both mentally and physically because I wanted to do it all. Sometimes when you think you're superwoman (or man) you're up so high until something called exhaustion comes and slaps you across the face to tell you to slow down.

Programs work, this is why training is science.

To achieve your goals, it takes time to periodize your schedule to see the right results. If your goals are fat loss, weight loss, building strength, increasing flexibility, it all takes time. Your success can't be delivered UPS overnight.

Slow down to look at the science behind it and make it obtainable. Release yourself from the gimmicks, build a system that works for you and stick with it. Not only will this mentally prepare you for success, but also allow your mind to centralize your outcome.

Make sure your program includes the following aspects: exercise, nutrition, rest and recovery.

Questions about your program? I'm learning to become an expert. At life. Send them to me!

Fire

Today I'll paint the town red. Why red? Red is a power and strength. Red is Hot.

Its the Fire...

I have this fire--this red passion for life. As I train for life and for the future, its fun to keep painting and to create my story. We may or may not have control of our own destiny, but we might as well give it our all.

I can't think of a more fantastic job than mine. Besides really getting paid to be cool. Besides the point...I wear workout clothes all day, run around, meet interesting people, learn, educate, and motivate. I'm sold on my life.

Its the stories that I've heard in the past few months as I haven't been blogging (I'm BACK!!) that have created this fire inside of me to do it all again. Its funny how things can just hit you across the face when you're not looking--like on my Starbucks cup this morning...Stories are Gifts--SHARE.

I shared my story with you--and I continue to as my fire still burns!

Stick with me--New and exciting things are happening. I continue to work on my brand, my ideas, my knowledge to share. I'll keep painting, you keep sharing your stories!

Talent

"Struggle is not optional, it's neurologically required: in order to get your skill circuit to fire optimally, you must by definition fire the circuit suboptimally; you must make mistakes and pay attention to those mistakes; you must slowly teach your circuit." -The Talent Code

It would be a lie if I sat here and wrote about training being easy. However, Its not a lie to sit here and express my passion for my job and life. Its funny, the most influential people I've met have always told me...you're living the dream when you don't consider your 'work as a job.' I guess I can consider myself getting close to living the dream. *just give me a couple more years to make some other dreams and goals come true!

Training is not easy: Yet fun:

Talents aren't grown by sitting: They're grown by Practice:

I'd like to put these two ideas together to create a talent for training.

I was working out in LA Fitness yesterday morning. After my morning swim and teaching aqua fit, It was time to train legs. I've been testing out concepts of cardio strength training, athletic running mechanics, crossfit, and endurance challenges; all completely different aspects of training, yet all FUN. So I combined them together to create a non-traditional lower body circuit that incorporated all of the above. Dynamic warm up for 2 minutes including high skips, side shuffles, sprints, backpedals, etc. Pistol squats, Kettlebell Swings, Plate pushes into a sprint for utilization. :) Some of this may be written in a foreign language to some, but to others it will just make them smile. What also makes people smile is when they people training 'outside the box' in a traditional gym setting. 5 rounds of this wasn't easy, it was fun. Practicing talent to grow and fire circuits is physically going to be a struggle...but talents aren't grown by sitting...especially sitting on machines!

After my workout, I realized I wasn't doing this to become a professional athlete, or for competition..its my Job. Its my job to stay fit, to create new ideas, to stay flexible and healthy and to push myself to new extremes. If I practice these techniques daily, new talent is created. I then realized, how amazing is it that I have found a position where I can practice my talents daily to create life around me. I create life within my clients Daily. I can teach, practice and create synergy within nutrition and training to create talent. Movement is talent...time to start practicing it!

t-minus one week until Sprint Triathlon #2!

Wetsuit is purchased, run has improved, core strength is peaking...taking my talents to a new level....

Come up with the challenge, practice your talents, create synergy.

On to the next one...

I read a great blog post today by one of the leading strength and conditioning coaches of our current time Eric Cressey, about Accountability. Holding yourself accountable is one thing, but when you have others knowing what your goals are takes you to a higher standard of how you are going to reach your goals.

This is why I created this blog in the first place, for my friends and family to hold me accountable to my goals. Sure, its easy to set deadlines, but if you have someone on the other end watching and encouraging you, it makes you want to achieve that much more. Just when you want to give up...you realize how many people are out there holding you accountable.

I have found myself these past couple weeks questioning a lot about why I did a figure show. It wasn't for the glamor or fame, the pictures, or body. It was a personal drive to see if I could really do what I put my mind to.

The mental game I have been struggling with post show has been the most difficult. I got into a zone of training, eating, drinking (or not) water. Meal prep, cardio on an empty stomach, sacrificing work for training, I was walking a tight rope.

That was easy when it was routine. Its when we are out of our routine and comfort zone that its hard to hold yourself accountable. I've binged on pizza and cake, put back peanut butter and frozen yogurt back into my diet. All too soon...leaving me with regret and an upset stomach!

It took so much to achieve the 'perfect physique,' and now I found myself not holding myself accountable to what is REAL. A real healthy, uniform, and FIT body. A real mental state of desire and passion for my work and life.

In the words of Jay Z--On to the Next One--lets keep it real, real food, real life, real time.

http://www.triandduit.com/cedarbeachtriathlon/Home.html

I am an athlete. I like to compete. I have an athletic body. I love sports. I love the feeling of winning. Not only for me, but when my teams win, I still get a great feeling. *I'll still say this after Penn State plays 'Bama this weekend. GO STATE.

My next goal is to complete a triathlon in under 1 hour 20 minutes. That is 13 minutes off of my last time. Yes, that is a lot of time, I know. This time is different. I'm eating real food, training like an athlete, Swimming and yes...even running.

October 10th. Here we go.

Achievement

Achievement is mental and physical.
Achievement is always positive.
Achievement feels great.
Achievement is in every persons dictionary.
Achievement always has a place in life.

I've always been a goal oriented person...It wasn't until I started training for life that I realized that goals encompassed my life.
I reached my first goal in life when I graduated from Penn State in 4 years. Achievement, check.
I reached my second goal when I started my first job in Baltimore.
I reached my third goal when I figured out what I really wanted to do with my career--performance coaching.
My fourth goal came along when I completed my first triathlon.
Fifth goal-figure competition.
Achievement, check.

My achievement has been personal and set to high standards. Training for life has been everything from fun to stressful, exciting to painful. After the feelings, every outcome has always been achievement. Friends, family, colleagues, training partners sometimes think I'm crazy for always setting goals...its true...I sometimes don't sit down. I learn from partners, teachers, coaches, family members to build my system and figure out what works. I've reached the point of over training, physical exhaustion, under eating, over eating...I would have not reached those points if I didn't try it all.

So I've reached the end of blogging about one journey but I'm not done writing about achievements.

I find achievements everyday through my clients success in their fitness goals, weight loss, and goals to lead active healthy lifestyles. I find this through the young athletes I train that truly want to get faster and stronger. I find this through learning about relationships and creating new ones.

So...go out there...set your goals high...raise your standards...be picky...and find out what it feels like to ACHIEVE.