Sunday, January 30, 2011

One month down!

Holy Moly - really my first month is complete?  WOW!!

Here are my stats for the month:

In the gym - 20 days
Hours spent working out:
approx. 30hours weight training
approx. 20 hours cardio
approx. 15 miles of bike riding with hubby
approx. 48 miles on the treadmill
who knows how many steps on the step mill
down 5 pounds
down 3% body fat
helping others to start their exercise regime: 10 (who have told me; hopefully more)

Now I am waiting for my February program to see what is changing....Shelly said she was going to give me more food (YAY!) but that means harder/more workouts (WOAH!)  But I am up for the next challenge.  Four weeks down, four weeks of having sore muscles on some portion of my body, and four weeks closer to the competition and my ultimate goal. 

I do hope that each of you who have made your New Year resolutions to get fit (or just lose a few pounds) are still at it; I know it's hard work, but all that hard work will pay off....give yourself another two weeks (6 weeks total) and take another picture of yourself in that same suit/underwear you took your before picture in - I'm sure you'll see some difference...and if you can't, show them instead to someone who will be honest with you....they will see it.  And remember, you are only cheating yourself if you decide to cheat either in your diet or your workout...but one cheat is OK - just don't make it a habit, get back in there and kick it up a gear!

Today's quote of the day:
Physical activity is an excellent stress-buster and provides other health benefits as well.
It also can improve your mood and self image.
-Jon Wickham
Get happy today and stand a little taller - posture plays a role as well in how your weight looks on you, slim yourself instantly by standing up straight :) (solid colors work too)


Tuesday, January 25, 2011


Yes, I have them too....those days where you just don't want to get out of bed, rather just throw those covers back over your head and ignore what needs to be done for the day. 

I started out today good, got up, had my breakfast, got everyone to school on time I thought it was going well - then I got to the gym....I'm still not quite 100% although I am feeling better but I really had to push myself today.  Maybe it's the wear and tear I'm putting my body through that is trying to get to me or, just getting to that time of the month...I think is the latter since it seemed I was more emotional today UUGGHH!!  

I haven't had my buddy in working out with me she's been with Shelly this week and with being sick it was all I could do to get to the gym here on base each day; I just could not get myself to make it to Kadena later in the morning to meet them so I've been working out right after dropping the kids off at school.  So really it's a combination of things I'm sure that have led me to my slump today or it's just me looking for excuses as that is our human nature right? 

So, I was in there today working out and today's Ab workout was just really tough on me....that and I was not able to do the chest fly's on the bench I prefer as there were more people in there than normal and they had crap everywhere ( I know another excuse).  Today was crunches over a ball that were super set with leg/butt lifts on the decline bench - OK, crunches I got them no problem....but have you tried to do a leg/butt lift on an decline?!  Not the easiest thing to do even when you are in a flat lying position just imagine angling your body 45 degrees or so and having to lift your arse even that much higher!  Ya, I was a bit worked and (here is why I feel that it's Aunt Flo time) I actually got teary eyed because I was having issues with this exercise.  I start second guessing myself in my mind - I mean who am I kidding here, can I really do this?  What am I thinking?! I'm really not so sure after a day like today that I can get to the finish line....but I know it's just one day, don't let it turn into dayS plural. 

I finish with my sets and go into the cardio room - here I see a gal who did the competition last year and had posted this morning that she "was in a mood" I had replied to her that it was too early to be in a mood and she should go and work it out :)  but here I am in that same type of  "mood."  I tap her on the leg (she was on the stair mill and so was above me) she pulls her earphone out and I tell her "so it must be the day for moods"  we chat a bit and I feel better knowing that this is normal....she then tells me "hey your arms are looking really good!"  I laugh at her and say "ya, if it was an upper body competition I'd be set but I have all the rest of the crap on my arse - darn Hispanic Genes in me"  we both laugh and joke about how hard it is really to lose the fat on the hips, butt and thighs - a really tough spot for most women.  We say how we hate to look in the mirror at them and I tell her forget the mirror how about when you lie down and that's all there is these huge hips!  we laugh a bit more and I tell her I'll see her later, I need to get my cardio done before I drop.  I head over to the treadmill feeling a little lighter in my step, still dreading the workout but a bit better  - I was really down and looking at the negative when she reminded me that my hard work is paying off and there is a arms are looking HOT!  I know I joked about it when you said it Erica, but THANK YOU!   I rally needed that, just those couple words brought my spirits back up a bit today.  I hope your day got better too!

So with that my quote of the post:

"People come into your life for a reason, a season or a lifetime...." - unknown

I talked about this with another gal pal of mine this morning as I was leaving the gym (Happy Birhtday michelle!)- and it really is true, think about it and then accept the lesson, love the person/people (anyway), and put what you have learned to use in all other relationships and areas of your life. 

and a bonus quote:

"It is said that love is blind but friendship is clairvoyant."  - Unknown

Have a great day and remember it is only one day to get through - don't let it hold you back but instead, learn from the lesson.


Monday, January 24, 2011

Pushing through the ick!

So I did it....I pushed my body to it's edge and it's tried to break me - I won't let it though! 

Saturday we had a great day of family pics but it was cold out with the wind and being on the water - but the sun was ot and it was beautiful I was so happy to be able to have that to finally have these pictures taken, it had been rainy and ugly all week and so I was worried we may have to re-schedule but all worked out well.  SO we had the pictures done then had a few more errands to run before I could hit the gym....get everything done and I get home to change and I cannot breathe!  My head suddenly feels like it is three times the size that it should be and my sinus' are so swollen I can't think of even trying to inhale through my nose...UUGHH! I can't have this now! So I text my girlfriend, I am going to just take it easy and not hit the gym; do a little bit here at the house instead and go to bed (EARLY!) 

Sunday I wake up and the flood gates have opened, I have ugly green/yellow gunk coming out of my nose which won't stop (Sorry for the icky info!)  I add some more vitamins to my daily regime; echinacea, lyzine and three extra tablets of Vit. C and talk to my trainer - this is what she told me to do:

"REST! This is what happens to alot of girls initially. Your body is just worn down. Keep taking your vitamins and the glutamine. Don't force food in if you aren't feeling up to eating. Today, since it's Sunday, get some nice carbs; fruit, cereal, yogurt... don't make today ALL PROTEIN. That makes your body work extra hard. Keep drinking your water too. I would NOT do the early AM cardios next week. And Miss Martha Stewart is going to have to DOWN-GRADE her schedule I'm afraid :( Sorry you don't feel good."

So, I got dressed went to teach Sunday school and then told my kiddos and family that we were skipping church Mommy doesn't feel good and I need to get some fresh fruit into the house to munch on since I got the OK :D Yay me!!  Get tot he commissary to get the wonderful fresh fruit they have there and with just a handful of items I walk out $75.00 lighter but am going home to sleep.  I lay down on the couch, attempt to watch a movie and get the much needed rest.

I feel better Monday (or so I thought) still not a 100% but better, I can some what breathe - I go in for my 10 minute warm up and the sweat feels good, this is going to help me!  I push through my work-out (Monday is Legs/Biceps/Abs) get through half of my first set on the leg press and I have to close my mind and push out the weakness to get the press up - What was I thinking working out by myself today?!  It's OK Crystal you can do it it's only a few sets you will make it through! - so this argument continues in my head each time I move from one exercise to another - I keep turning the music up on my iPhone so I'm sure the whole gym can hear it but I have to check out and think of only the muscle I am working on and push it to get through!  I finally complete the work out and opt out of the cardio following - I will have to do it later, I can't make it...I run into a gal pal of mine who was in the boot camp with me and she asked me how I was feeling because I wasn't looking to good....great, I look as bad as I feel!  We sit and chat for a little bit in the lobby of the gym and as I begin to cool off I feel somewhat better but damn I am TIRED!!  so we say our goodbyes, I get home into a nice hot shower and lay down....I don't think my head even hit the pillow and I was out - thank goodness I had the sense to tell my hubby that I was going to take a nap and have an alarm on my phone....the two of them made sure I was up in time to get the boys from school.

So, now you are wondering did I get my cardio in for the day?  I did still get some cardio in, not as much as I would have liked but still 20 minutes is better than nothing right?  And that is what is important, keeping yourself moving when you have made the dedication to do something.  Today was a ton better, I can breathe and while I am still tired, I was able to make it through today's workout much better - just had to lighten the weights on a couple reps but that I can live with - for now. 

I'm two days into week 4, I have had my bout of the ick and I am ready to forge forward once again - only 131 days till show day will I will be ready? If I live by today's quote I sure will be!

Quote of the post:
 "Are you going to be a wimp or are you going to be strong today?"
– Peter Maher, Canadian marathon runner

I am choosing to be strong - hope you are too!

Saturday, January 22, 2011

Stepmill, Weigh-in and Temptations.....

Girl Scout Cookies (yes they are selling in Okinawa already), Valentines cookies, and one heck of a sweet tooth leads to lots of temptations....items that are NOT on my diet - thus far though I have managed to tell each cute little girl that has come up to me asking me to buy their super yummy cookies - "No Thank You"
The kids are getting excited about what Valentine's they want to buy for their classroom exchanges and soof course that means I have to stand smack dab in the middle of all those boxes of chocolates - there is not a store we can go into that doesn't have a display of those wonderful melt in your mouth deliciousness that I woudl love to have...but again they are not on my diet so I have to strong and let the boys mill over their choices.  I instead go over to the sugar free gum and candy isle just a couple rows down and tempt myself to the sugar free yumminess that is my 'personal treat' that can hold me over till I get home to look at that picture of my suit and where I am expecting myself to be come June 5th....remember this next time temptation is knocking on your doorstep "Don't trade what you want most, for what you want at the moment" - Shelly the world according to eggface (which btw is a great site to find some wonderfully yummy meals, protein shakes, and more)

Weighing in this week and getting my new body fat percentage, I have to say that I was very proud of myself and my strength against those yummy candies and treats.....drum roll please - down anohter 2 pounds and another % in body fat!!!  Those intense work-outs are doing their job....the diet is working the way it is supposed to and I am on the road to looking the best I ever have before! 

How are your work outs going?  Are you keeping up with your own personal goal of trying to exercise?  Have you exceeded where you thought you would be?  How do you know you are?  Are you keeping track of those workouts you should be along with your food intake.  Friday's are one of my leg days - Hamstrings to be exact and boy did I work them hard yesterday!  Not only did I do my squat jumps, reverse squats, deadlifts, split leg dead lifts,  hamstring curls, kickbacks and plie squats but I also decided to do the Stairmill....if you have one in your gym you know these machines are no joke - I did 20 minutes and I was dripping like I had just stepped out of the shower the work out was that intense.

I climbed at 40 for 2 minutes then stepped it up to 70 for another 2 minutes, next I kick it up to 90 for a minute then drop back down to 40 and skip a step for another minute.  I then move it back up to 60 and turn backwards for a minute, sideways one way for another minute then turn to the other side for a minute once again.  9 minutes down and you should be feeling the burn/tiredness/sweat etc.  for the last minute  kick it up to 90 then I said I did 20 minutes so this set twice....try it, you may hate how it feels...but I promise you will like the results if you stick with it! 

Quote of the post:
Once you learn to quit, it becomes a habit.
-Vince Lombardi

Break that habit,  don't quit your desire to feel better about yourself.  Get out there and feel better about yourself, you are the only one you can blame or be proud of for the decision that you make now.

Wednesday, January 19, 2011

Daily Vitamins

So in my post yesterday I had as one of my top 10 to take vitamins each day....I'm here this afternoon taking mine and I realized that I had missed taking my glutamine with lunch so I was suddenly downing a ton of pills this afternoon.  I hadn't realized how many pills I am popping each day till just's my schedule:

6:45/7:00 Breakfast - take Multi vitamin 1 pill
9:30 Snack - take 1000mg Vit C and 1st dose EFA (I take fish oil here) 2 pills
11:30/12:00 Lunch - 10gm Glutamine (I tried downing the powder but no go for me so I take the pills) 8 pills
2:00 Snack - second dose EFA's (here I take the Animal Pack - brand of EFA's) and Bcomplex 8pills
I then have another snack and dinner between my last dose
8:30/9:00 Snack - 10gm Glutamine - 8 pills

So in all I am taking 27 vitamins/supplement pills each day

Today as I mentioned I forgot the glutamine with lunch and I was late with my 2nd dose of EFA's and Bcomplex so I took them all at the same time....16 pills - I have got to make sure that I don't do that again, that was a lot of friggin pills to get down at one time.  But they are in my belly with my afternoon snack a very yummy 1/2 cup Cottage Cheese, 1/2 cup Red Raspberries, 1 scoop Chocolate whey protein blended, 1tsp SF Raspberry Torani Syrup with 1/4 cup water...YUMMY - Chocolate Covered Raspberry Cheesecake; yes you have to use your imagination on this diet and giving your shakes/snacks a cool name/flavoring makes all the difference! 

Quote of the post:
"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."
-Bill Phillips

Now get off this computer, eat something healthy, have another glass of water and exercise!! 
Did you know that you burn calories doing your daily chores too?  Look at this: if  you opted to wash your dishes by hand rather than place them in the dishwasher you could burn up to 200 calories?  (Fitness RX Magazine December '10) What are you waiting for put on those gloves (don't want to ruin those beautiful hands) and get your suds on!


Tuesday, January 18, 2011


When I started this blog, it was to keep myself motivated and hold myself accountable by posting, being able to go back and read my entries and to have my family and friends hopefully support me during this challenge I have given myself.  I find though that I am actually inspiring those friends and family members, keeping them motivated as well and I have to tell you Wow, I am humbled to be able to do that for YOU!!! 

Facebook is such an amazing thing and has gotten me back in touch with many friends from middle school and high school that I had lost touch know I'm (gasp) closer to 40 now than 30 and email, the world wide web and cell phones were not readily available and as many people, the lost art of writing a letter and picking up the phone to call someone to catch up with fell to the way side.  But FB has brought us all back together, so much easier than Classmates or even MySpace did - and it's pretty darn easy to use too!  But getting back in touch with these old class mates reminds me of the days when I could eat what I wanted and not worry about my figure, I took it for granted that it would always be forward 20 years (another gasp!) and it's not so easy anymore...I have to watch what I eat, I have to go to the gym and I have to blog about it!  Which brings me back to my initial thought - I am humbled to know that I now am inspirational and motivational to my friends, old and new, my family and my network of social pals!  I truly am blessed to be able to do this competition and have all this support...but it motivates me even more to know that so many out there are starting their exercise routines and dedicating themselves to start living healthier now too!  Here are just a few of the words I have received thus far:

"So I just wanted to tell you that you have inspired me. I joined Bally Fitness today and signed up with a personal trainer. .....I am hoping that I will not be so intimidated by the gym anymore." Regina

and that's really it isn't it...we're all a little intimidated by the gym! 

"ok, so you are officially assigned as my new motivation person!" Arleta

"I have been following your blog. Believe it or not, you have been an inspiration for me. I gained huge weight with the twins and just now am vowing to lose it. Reading your journey helps me stay motivated. Good luck and talk to you soon" Shannon

"I am really proud of are an inspiration to me ;) There are a lot of times when I am pounding out some cardio and I think to myself that if you can do this...I can too! (Obviously not the figure competition, lol!! I have lost 50 lbs since the delivery though...20 of that was at the gym ;) )" Jessyca

"I have lost back down to 165!!! .....I had ballooned up to 210.....Later skinny lady!" Jennifer

I had Bunco this past weekend and for those of you who know me well, know that I LOVE BUNCO!!!  I have been trying to figure out how am I going to keep up my will power while I'm sitting with all these great women who are drinking and eating....I may just have to quit for a while if I find I can't stay strong (and that would be tough! did I mention that I L.O.V.E. Love Bunco?!)  I was so excited though on Saturday when I had many of my gal pals come up to me and tell me how great I was looking and that they couldn't believe the difference in my face/legs etc.  I felt so good...maybe this will work - I was even more excited when I started to see the dishes coming in (as it's a potluck with the hostess supplying the beverages)  There was Salad, Sushi, Low fat tortilla rolls, fat free this and low calorie that....really?!  Everyone was amazing!  There were still the few desserts and higher calorie dishes there but finally there were so many other options for me to choose from...I had brought taco bites (egg whites, ground turkey, kidney beans made into mini muffins to be a crust less quiche) to eat thinking it would be my only option...but I was able to have what everyone else was having...and my water of course but missing the alcohol is not my biggest challenge so that was OK!

So, when I started all this a few months ago and decided that yes, I was going to take the next step and do this competition I really didn't think that I would become someone that other people would look at for support, motivation, inspiration or guidance....I really was looking to hold myself accountable but now I challenge you all to go out there and do it as well!  Continue to follow my blog, tell your friends about it and bring out that skinny person I know you can be!  Here are my top ten suggestions

1. First and foremost...take a picture of yourself in your underwear (YIKES - I know!!) but this is what will keep you motivated...especially when you tape it up to the bathroom mirror it will remind you what your goals are and possibly make you think before you take a bite of that thing that may not be so healthy for you.

2. Keep a food journal - jot down EVERYTHING you eat....even that handful of M&M's, 2 almonds, 3 sodas etc.  Anything that goes in your mouth goes into that journal - see what you feeding yourself then change it!

3. Eat small meals throughout the day - I know we always here that we should do it - but really, it does help!  I am proof!  I eat every 3-4 hours and

4. Never ever skip a meal!  it will harm you rather than help you!

5. Protein!!  Did you hear me?  Protein?  Take in 1g of protein per day for the amount of pounds you weigh...e.g. if you weigh 165 pounds then you should be taking in 165 grams of protein. (this is the weight I started at - uugghh! but I vow to never ever see again)  Make sure though that you are getting the GOOD protein - Chicken, Fish, Turkey Breast, Egg whites - and Whey Isolate Protein these shakes are great for some of your "snacks" and with so many different flavors out there you are sure to find one that you will like.

6.  Exercise!  Yes, you will have to exercise....find something you enjoy for cardio - Zumba, Kick boxing, Spin....there are so many different dvd's out now you can have a variety! And throw in some weight will help to kick up your metabolism and will help to sculpt your muscles back into shape

7.  WATER!  you can not get enough of this....even if you think you are drinking plenty now, You probably are not.  Get in at least 6 Liters (that is the equivalent of 12 standard water bottles!)

8.  Vitamins - you should be taking in the very minimum a daily multi vitamin....but adding a little extra vit. C, a b complex and a very good Fish oil would be beneficial as well.

9.  Invest in some cute workout clothes....I mean who really is motivated to work out when you have on nasty sweat pants and a baggy t-shirt!  AND keep your gym bag packed at all times, have it with you in the car, in your drawer at work Don't give yourself an excuse not to work out, if you have the gear with you you are ready to do the workout!

10.  Music - make a special play list just for your workout....

Bonus 11 - go and buy yourself an incredibly sexy outfit,  cut off the tags and throw away the receipt - hang it where you can see it everyday (I had mine hanging at my bedroom door - yes, I would look at my before picture in the bathroom then the sexy ball gown dress by my bedroom door to keep me honest - now I have a picture of my desired stage suit)  Just another thing to keep you on track! 

In conclusion - THANK YOU....all of you for allowing me to be inspirational to you, and thank you for keeping me accountable to my goal!

Today's Quote of the post:

“Courage is doing what you're afraid to do. There can be no courage unless you're scared."
~Eddie (Edward Vernon) Rickenbacker

I guess I  am being very courageous taking on this challenge to do the terrifies me to no end to think that I am going to get on stage in almost nothing that is going to cost more than what I would normally pay for three complete outfits that would cover me head to toe ;).  To push myself further than I have ever gone before and to continue to strive each day in my workouts to do more than I did the day before. 

Be courageous yourself...I know you can do it and I will be your cheerleader!! 


Sunday, January 16, 2011

Week 3 in full effect - well at least starting strong :)

Monday January 17 brings me to the start of my third week already in training!  I can't believe it I already have 2 weeks under my belt and only 19 more before the competition - Thank goodness I still have lots of time to get to my goal! 

So today's work out took me back to my first week work out (my trainer Shelly gives me two workout schedules to rotate in the month...weeks 1 & 3 and then weeks 2 & 4) I get to the gym and it being a holiday (MLK) I was worried it would be crowded and I may instead go to another gym on the island....Nope, everyone must still be home watching football YAY for me!  I get in and get started with a quick 10 minute warm-up (the cardio room was a little crowded but I got on a machine so that was a great sign)  OK out to the weight room to get my muscle on!  The hack squat machine is full so I go to my next set of exercises and all is good there, get to the Smith machine and get busy with my squats - today is Legs/Biceps/Abs alright I can do this lets go...get through the four sets of plie squats super set with bicep curls and I'm feeling good.  Look over Hack squat is open SWEET!  get over there knock them out with my alternating lunges  then onto extensions and hammer curls (oh no I had issues with these the first week if you read my Day 1 post you know how it went)

I bring my 15 pound dumbbells, place them in front of the extension machine and get ready to start my extensions....the first week I had my weight at 30 and I was struggling by the I get on there and nearly kick myself in the face with the 30 (well not really since the machine will only let you go so far) there was hardly no resistance so I bumped it up to through the set with some trouble at the end but that's what we want, work it hard to the end and push ourselves through the last couple of reps right!  Then onto the hammer curls (again had issues the first week with these struggling at the first 7) get through making sure to keep my elbows in as that was the issue besides getting the weight up the first time around right?  Not a problem for me this week, got through them with the pressure on the last couple reps again YES!!  did my four sets and then it was onto to the machine I needed and had to wait just a little bit then rocked out my 4 sets there...then looked at my sheet - I only needed to do 3; all my other sets today had been 4 so I figured this one was too so I got a bit extra in my abs today which I know I will be feeling tomorrow :)

So I am patting myself on the back for getting through the workout better than I had the first week and love that I can tell you all about the improvement!  (and hope and pray that it continues....but it will right! - YES, it sure will!!)

Quote of the post....
"You've reached middle age when all you exercise is caution." -unknown
NO! NO! NO! Here's a better one!!!
"True life is lived when tiny changes occur."
- Leo Tolstoy

Remember we could not walk at birth, we took small actions to get there, first we rolled over, then we crawled, then we took a few steps before we could really walk which then led us to run and takes time and baby steps to get you to a goal but you've done it before....go and do it again.  Learn how to 'run' once more and get that body you dream of back - stop feeding that skinny lady (or man) in you - the cookies and sweets may shut them up for a little while but they will start screaming again.  Once you embrace that,  the next thing you know you won't be hearing that person in your head any longer but actually looking them in the eye when you stand in front of the mirror instead! 

Get out there today and take a walk with your loved one, skip and play with your kids, or just park a little further away from the mall/store door - take in the fresh air - you will feel better about yourself in the long run! Baby steps go a long way.......

Thursday, January 13, 2011


I know we all hate them don't we.....SCALES UUGGHH!  Well, Today is Friday and it is weigh in day. I decided to get on my scale at home before jumping into the shower after working out to see where I was at.  I tap on the scale it does it thing and the wonderful 0 shows up...OK stand on scale - 282!  WHAT!  282!!  I haven't seen the 200's since November of 08 and I was 38 weeks pregnant with twins for my second surrogacy....Obviously it was wrong! 

SO, I get off - let it turn off, tap it again wait for the 0 and commence to standing on the scale once again...I get an E.  Alright I give up I'll just get ready to head to my 'posing class' and meet my doom with no warning.  As I am on my way to meet up with the other girls and Shelly I get a call from my hubby - oops I forgot to tell him the scale is acting funny.  He tells me he weighed himself and so I promptly ask did it work for you? 
"oh ya baby it worked" 
"it did?!"
"Yup, it said I weighed 110!"
"Are you kidding me is the scale against me I mean really weigh me in at 282 and him at 110!  The scale is going to meet it's end!"

Yes, we will be getting a new scale soon, that one has had it's last stand with us ;)

All in all though, my weigh in today was great!  I get to the gym and commence to stand on the 'official' scale...Shelly is like "wow, you are officially the one to loose the most on this program"  YES!!  "oh wait, that's a 4 not a 9"  Uh Oh...Turns out though that was OK....I am down 2 more pounds!!  YAY! 

Hope that you all are not thwarted by your scale anytime really can be your best friend (when the numbers go down) but have that thing add on a few (or even more than a few) and it better be careful!  Remember too that getting on the scale regularly holds you accountable for your weight...a variation of a pound or two isn't too bad but when those 2-3 pounds start turning into 5-6 what's to stop them from turning into 9-10....YOU! 

Don't let it get away from you...get on that scale and make sure that you are with in your range (wherever that may be) and hold yourself accountable - if it's a little heavy, do something about it (other than complain)!  Change your eating if you need to, think about what is going into your mouth BEFORE you put it there...craving that chocolate, need some ice cream have some but keep it in moderation or better yet, pick up the sugar free version or dark chocolate instead, both are better options but still limit your intake, your hips will thank you for it!

Quote for the day -
"Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it."

Grab a friend and go for a walk around the neighborhood, a ride on the bike or brisk pace in the warmth of the mall....all it takes is a little bit each day to get you started on the road to dropping those pounds :)

Monday, January 10, 2011

My Birthday Workout

Happy Birthday to me!  Thank you to all who sent birthday wishes my way, I had a great day!

Started it off with a great work out with my friend Amy, we met at the gym at 7:30 this morning just after dropping the kids off at school.  We started out with a nice 10 minute warm up on the stair mill (great to get our butts in shape) then moved onto our weight training or what I have so fondly begun to call my daily dose of Shelly is killing me ;) Tuesday's are my day for back and triceps so that means....dun dun dun - pull ups!  Not my favorite but I am happy to say that I am getting better. 

Now today though I had to do two sets on my own (meaning I could  not use the machine assist) yes, my back is burning!  From there I hat Lat pull down with dumbbell swings,  1 arm dumbbell rows, standing dbell overhead extension with bench dips, and skull crushers with hyper extensions.  From there we went back into do 20 minutes of cardio on the elliptical - my legs were killing me as I worked them hard on Friday and didn't feel they were fully recovered before working them hard again yesterday so I only did a 5 resistance on there with 10 minutes forward and then 10 minutes backwards all at a 10 incline.  But, I wasn't done there. 

My friend Adrianna then joined me for Yoga - this class was from 9 - 10:15 and if you've ever done yoga before, you know that it's no joke on your legs, back, arms, core - everything :)  So 2.5 hours in the gym this morning did me good! 

I came home and make a turkey burger on my new George Foreman grill, served it on a fat free high fiber tortilla with spinach and a little mustard YUMMY!  I then treated myself to my new favorite 'dessert'  4 egg white scrambled and mixed with a little bit of brown sugar splenda and cinnamon - don't knock it till you try it ;) - can't say it's better than girl scout cookies...but it sure as heck is better for you and being as girl scout cookies are not on my diet, I try and get my creative food side going :)

Some of the yummy things I've eaten lately:

Greek Yogurt Buffalo Chicken Skewers w/grilled zucchini                                                   Taco Salad

Smothered Turkey Burger wrapped in lettuce 

Was totally spoiled with gifts too...I had already gotten an early gift of the Water Cooler, George Foreman grill and Hand mixer wand, then I got a really cool girly USMC lounge suit/sweat suit - which is going to be perfect to wear on Friday's for my posing classes over my  posing outfit.  Then today I got some new protein flavors from my Awesome friend and trainer that I can't wait to try - Cherry Vanilla, Chocolate Milk and Vanilla Peanut Butter - they came in these cool single serve bottles too so they will go perfectly in my bag!  Then my hubby and kids surprised me with even more things tonight!  I got flowers (Love getting surprise flowers), the Dallas Cowboys Cheerleaders Hard Body Boot Camp video, and the fitness magazines! 

Hope you all are having a wonderful day and keeping up with your work-out routine today as well.  Saw this quote today that I wholeheartedly believe:

Those who do not find time for exercise - will have to find time for illness; Earl of Derby

Thursday, January 6, 2011

Week one almost complete

I say almost because I still have tomorrow's workout (Saturday)  BUT!  super excited today as I went to my first "posing class"  and while we didn't pose today - we talked about diets and expectations on workouts etc - we did weigh in and get pinched and I am so happy to announce that I went down another percent in body fat this past week!!  YAY!!!!

Thanks to you all for your support!  Have a great weekend~!

Wednesday, January 5, 2011

Fortune Cookie

I can't have the real thing so I get the next best thing via Facebook and today's Fortune cookie applies very well to my training for this competition:

As the purse is emptied the heart is filled.

Three days in and thank goodness tomorrow is a rest day...I don't think I have a single muscle in my body that is not sore right now - which is a great sign, I am working hard on getting them to show themselves after years of being hidden!  WOO HOO

I am still hoping to get some support/sponsorships/donations as I progress...any little bit will help and I thank you in advance for your support!  Here's a breakdown of what I my costs are thus far:

Training - $150.00/month January -June (the competition is mid-late June)
Posing - $15.00/session (24 sessions) 
Supplements - Monthly -range in price from $20.00 - $75.00 (Whey Protein, vitamins, etc.)
Registration fee - not determined yet
Suit - Varies  $150.00 - $3,000.00+ (ya, I'll be on the low end of this; could you imagine paying 5k for a suit?! There are some out there!)
Shoes - $75.00 (approx)

If you'd like to help I would very much appreciate it...every little bit helps!
Please send your donation via
Or mail to
Crystal Gates
PSC 557 Box 2463
FPO, AP 96379

Thank you all so much!

Sunday, January 2, 2011

My Official Day One!!!

Happy New Year! Hope that everyone had a great ringing in of 2011!  Me, not much went to the gym on Saturday (yes the 1st) to meet Shelly who was going to help me understand the Greek workouts she gave hour later and I think I have a few of the days figured out...that's a start right?! 

Present day - 3 January 2011

What a glorious morning today is!  That was my initial thought as I got up, got the kids ready and dropped off to school.  Even the weather - which was cold, dark and threatening rain.  Today is my First Official Day of TRAINING!!!  WOO HOO!!!! I was very excited getting to the gym this morning with my girlfriend Laura who has graciously offered to join me a few days a week. 

We have a good workout ahead of us, a 10 minute warm up then 4 super sets to work out Legs, Biceps and Abs.  We get into the gym and it is packed!  Long holiday weekend, first Monday of the year and I swear everyone decided to hit the gym at the same time as us today....only thing available for us to warm up on...the bike - UUGGHH!  I very much dislike the bike but OK, I can do ten minutes here no problem...suck it up Crystal you have a long way to go :)

Warm up completed and we move to the weight room...again crowded but not too bad and it seems as though we have someone looking out for us today.....each machine we needed to use as we got to it was OPEN!  YES!  We rock out the first couple exercise rounds...4 sets each super set - we are feeling good and the muscles are starting to burn.  We get to our third exercise set and I knock out the fist set pf leg extensions these are super set with 12 standing bicep hammer curls using 15 pound dumb bells....I get through about 7 and then my left arm decides not to cooperate with me any longer, my elbow goes out to the side as I'm lifting up and I suddenly hear this voice in my head which I swear very much sounds like Shelly - "Keep that elbow in Crystal!  Don't you dare let that elbow go out - lift that weight all the way...THERE"  one set down...2 more to go.   Again get the leg extensions completed and back to hammer curls....I get through 7 again and there goes that darn elbow UUGGHH  I'm only on my first day really!!!  Fight through the last 5 again and yell at myself to keep that elbow tucked, making faces and pushing the air through my teeth...yes, I had to have been very attractive at this point, but, whew, got that set down I'm on my last one....Legs are burning but get through my 20 more extensions and back to my last set of curls.....I get 5 done this time....push, one more......push one more 7, my left arm is now not listening to me whatsoever, it will not lift up the dumbbell I have 5 more to go and it won't move....I put down the weights, stretch a bit wiggle my arms hug myself and get back I push out 3 more...YES!!! Two more to go and I'm not sure I can do it....Laura though helps me through...THANK YOU LAURA!!!  Last exercise set, abs - again we get to the machine and I had told Laura coming in that we may have a problem getting on it as it was one of the most popular ones (Shelly told me this)  no one there, again I couldn't have asked for this day to have worked out better for us....we rock through the 3 super sets and then back to do 30 minutes of cardio.

We get back to the cardio room and again everyone I guess is trying to work off their holiday indulgences....the place feels like a sauna it is so warm and it stinks, doesn't anyone know what deodorant is?  There is nothing next to each other so Laura goes to the treadmill to run and I get on the elliptical...We get our 30 minutes completed there...Wow, we made it through the first work out!  high fives, big smiles and pats on back (not really we were really sweaty now too) What a great work out that was!  Yes, it sure was.

I get back home, hubby and I make a quick run to the Commissary for more egg whites as I am out - I am going through them like diet for just one day consists of 5 egg whites in the morning, 4 more for lunch, and 3 for one of my snacks.  Of course I fill him in on the great workout we had and how I am excited to have him go with me on Saturday (the only day he will work out with me)...He's really excited about it I can tell - NOT. After lunch we sit on the couch to watch football - and next thing I know he's waking me up to get the kids from school! 

Now that was a good workout if I can fall asleep that quickly! Another couple hours and I'll be headed back to the gym for my evening round of Cardio - ZUMBA  I can't wait!

Oh just in case your wondering my schedule looks like this:
Mon - Gym morning (weight training/cardio) Zumba evening (cardio)
Tues - First am Cardio - Gym morning (weight training/cardio) Yoga
Wed - Gym morning (weight training/cardio) Zumba evening  (cardio)
Fri - First am Cadio Gym morning (weight training/cardio) Yoga 9:00 Posing Class 11:30
Sat - Gym time? (weight training/cardio - Gunners)

 My first morning cardio will be literally the first thing I do when I wake up...around 5am ;) FUN! FUN! FUN!  I'm thinking if I keep the positive attitude up the entire time I should be fine right....if not, I'll have to just come back and read these blogs to remind myself how excited I was when this all began! HEHEHE

Have a wonderful day all!