Water, Water, Water and What?? More Water!!

OK am I am going to try and recreate this blog post...for some reason the auto save didn't work and when I hit post it was gone :( 

So we all know that water is important, we are supposed to drink at least 8 8oz glasses a day...but how many of you do that?  How many of you drink more?  Water is so very important for so many things and I hope that this post will help you to realize that.  Dehydration is linked to so many things, headaches on one side of the spectrum and death on the other!  Yes, people death!  Here are just a few of the important facts you should know about water:

Did you have any idea that water was that important to our body??  And here is more:

The functions of water in human body are vital. The water:

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organ
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturizes our joints

Look again at the picture above...WOW!!!

So, what could happen if we don't drink enough water every day?  Here are a few:

Tiredness

Migraine

Constipation

Muscle cramps

Irregular blood pressure

Kidney problems

Dry skin

20% dehydrated – Risk of death

Yes, there really truly is a risk of death if you become severely dehydrated!  So what are the signs and symptoms that you can look for (listen to body...it really does speak to you!)
Are you peeing Dark Yellow or Orange?  You do not have enough water!!
Are you Tired?  Water is a source of energy!
Do you have dry skin?
Are you hungry?  Yes, hunger could be an indicator that you are thirsty...drink a glass of water before you reach for the food.
Are you Thirsty? This is your body's way of telling you that it is already dehydrated...stay ahead of the game, drink, drink, and then drink some more.  An easy way to do this?  Drink your 8 oz every hour on the hour....if a new hour approaches and you havent' yet finished your glass, guzzle it down and refill it for the next hour.  Take water with you everywhere!  Sip it constantly through the day!  The benefits to your water intake are innumerable but here are the top 11 from Mangosteen.com

1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
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5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. 
9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
10. Good Mood: Your body feels very good and that’s why you feel happy.
11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

WOWZA...water does all that?!  And more!!  So take a look at that glass of water and realize the potential you have to be better, live healthier, have the extra energy, be in a good mood, look younger and be regular!!  What do you have to lose? 

But I don't like the taste of water....Don't give me that excuse...figure out how to be creative with you water...Naturally!  Do not constantly go for the Crystal Light or other drink additives...do not drink your calories!!  Do those on occasion but instead try some of these:

Add a slice of cucumber, orange, lemon, lime, strawberries
Maybe a spring of mint is more your palette.....what ever it is try something....does it have to be ice cold, do you prefer it room temperature?  Every one is different and just because you like it one way doesn't mean that someone else will either...experiment and be different...maybe sliced apples or Mango...the ideas could be endless - especially if you mix any of the above together! 

Keep it fun, enjoy it and look at the benefits again....your water will never look the same!



A man may well bring a horse to the water, But he cannot make him drink without he will. - John Heywood

I hope you all have the will to drink!

Hugs!

Dire need of Chocolate when dieting...What is a girl to do??

If you are a woman, or married to one, have one close to you in your life, you know that once a month there is a dire NEED of chocolate, there is no way around it, you have to have it and you are not happy till you get it....so what do you do when you are dieting and that need occurs?  You get creative!  Try Sugar Free Fudgscicles, Sugar Free Chocolates, (Dove, Russel Stover and Hershey's all have some that aren't too bad - but be careful, these will make you gassy and/or act as a laxative!)  Chocolate protein powders are another great direction to turn...a couple of my favorites: Optimum Nutrition Rocky Road, or Caramel Toffee Fudge.  Protein bars are ok too just watch your fat and carbs in them - I use these more on a rare occasion. 

But! Here are a couple recipes that I got from my trainer that are DELICIOUS and do the trick too:

Shelly's Quick Chocolate Fix:
1 Scoop Chocolate Whey Powder
1Tbsp Dark Cocoa Powder
1TbspSplenda or Stevia
1Tbsp Natural Peanut Butter
2Tbsp Oats
liquid Egg Whites (all whites are pasteurized)
Place all ingredients into bowl, except egg whites....slowly add egg whites to mix just until moist (like cake batter)  You can eat as is or warm for a few seconds in the microwave (not too long because it will dry out - I put it in for literally no more than 15 seconds - kinda turns into a lava cake - use your imagination though)

OR make these cookies and package three to a baggie and freeze for a quick on hand snack...but beware, they are super yummy and you could lose control - these are great to fight that Girl Scout Cookie urge too!!

Shelly's Choco High Protein Cookies

1/2 Cup Natural unsweetened Apple Sauce
1/4 cup Baking Splenda
1/4 cup Brown Sugar Splenda
2 egg whites
1/2 cup Natural Peanut Butter
1/2 tspn Vanilla (I like to use almond instead) extract
1/4 tspn baking soda
3/4 tspn baking powder
3/4 cup Whole Wheat Flour  (you can use a little less to keep them moister)
1 cup oat bran (quinoa works well too - gives it a yummy crunch)
1/2 cup whole oatmeal
1 heaping scoop Chocolate Optimum Chocolate Whey Protein Powder
2Tbsn dark chocolate powder
and 1/2 cup dark chocolate chips (can omit)
also yummy to add (when not in contest prep) dried cranberries or cherries, almond slices

Preheat oven to 350/  Mix applesauce and sugars then mix in egg whites and stir well.  Stir in PB and vanilla (or almond) and beat till smooth  Add remaining dry ingredients one by one mixing well.  Drop Tbsn size dough (pampered chef small or med scoop work perfectly) on cookie sheet sprayed with pam and cook for 10-12 minutes.  Don't overcook - they are best soft.  Can add more or less chips or protein to adjust sugar, protein :)

These little treats are great for Aunt Flo or any time you need that little bit of sweet.....It all comes down to discipline still, you must stay in control no matter what bit of chocolate you go for...small changes they are what make the big difference in the long run.  Hope this helps to keep you in control when that dire needs takes over!



Today's Quote or the Post:

CHOCOLATE IS A NATURAL WONDER DRUG.--Daniel Worona
REMEMBER: DIETING IS NO PIECE OF (CHOCOLATE) CAKE. --Daniel Worona

Stay on track everyone....it's YOU who makes the difference in your life...live it healthier today! 

Hugs!

Catching up

I am a horrible blogger.....I am sorry that I have not been on task a bit more here but it's been a hectic start of 2012!!  3 back to back deliveries, training, family, laundry - the list goes on and on....there is always an excuse right?!  I need to find the excuse not to NOT get in here and update my few followers ;) 

Today at the gym was my reminder that I do have those of you who follow me and are inspired by my ambitions and I need to keep you all updated and hopefully honest at your workouts and diets (yes, I said that horrible horrible word!)  DIET (did I eat that?!) This isn't a diet folks, it's your life!!! Take control of it and be better for yourself, your spouse, your kids, your friends!  Set the example and others will follow.  I know this to be true - Many of my friends near and far have made the change, and I hope are know are inspiring others to do the same.  It's not going to be easy but it is going to be worth it...these are words to live by - truly they are!  But, let me get off my soapbox - what happened in the gym today that I want to share?

I was working out and my friend Stacy came in...I met Stacy at school last year,  came to find out that we are both from New Mexico (she's from Santa Rosa but we get past it ;) )  Stacy was just beginning to make changes in her life to become healthier, she started running and hanging out with different people and she was really starting to shed the pounds...she's dropped 40 pounds people!!  She's now taking steps to work on the diet part....yes, that horrible word again.  I've mentioned it before it really is 80% diet and 20% working out...if you aren't eating right, your body is not going to look right.  You are a walking billboard of the food you put in your mouth - no matter what you put on that paper or food journal, the truth is just a glance at that butt, those thighs, the jiggle in the middle, the second hello from those triceps.  BUT, exercise is a part too they go hand in hand.  So back to Stacy....she's been doing great, she is making the change and setting the example for her beautiful little girl and her husband is very supportive too...but there are mean people out there (some not intentionally but it can still happen)  I like to think of those people rather than being mean...being jealous!  Yes, they are jealous.  She had a (I don't really want to say friend but an acquaintance?) say some mean words to her....words that hurt - words that once said cannot be taken back.  Yes, the words were mean, but I would like to think that they were spun more from jealousy. 

These people are everywhere...they want to lose the weight too, they want to make healthier  choices but they don't have the support, the will power, the drive whatever their excuse is and so they want to knock you off your all mighty high horse (yes, that is what they see - you are better than them and rubbing it in their face)  I know, I was once there....I wanted what everyone else had, but I still wanted to eat my cake and ice cream!  I didn't have the drive, I had excuses - but did that mean that I could be rude?  that I could make comments that would hurt the other person?  No it didn't but I still may have done that unintentionally.  And I am sorry for it...but, until I realized that it was me that needed to make that change, I hate to think that I was that person....I finally though had to stop hanging out with people who didn't have the same goals, people who would take me off the wagon, offer me the cookie, the cake, the candy.  It was hard but you truly do grow wiser with age, you need to surround yourself with people who are like minded, who will support you and you have to support them too.  This is not easy but it is worth it!!  I don't remember where I heard that (face book or pintrest I'm sure) but it is so true.  It is not easy, you will meet people who want you to stay the same (I think this was the case with the acquaintance), you will meet people who will support you (Stacy I support you!), you will have good days in the gym and you will have bad days too!  You need to dig deep sometimes more than others for that motivation, the roller coaster ride is all part of it...but in the end it is worth it!  You will feel better about yourself, you will be living a longer life, you will be healthier, and you will inspire others to follow the road you have decided to make as your path.  Be the better person, don't belittle others because their goals are not yours but support them in what they are doing and if you have people in your life that are not supportive of your goals for a healthier lifestyle, they truly are not your friends and you need to take this time to evaluate if they are doing more harm than good for you and if so, cut them out...it really will be their loss not yours! 

stumble, it's getting back up and starting fresh that sets us apart from the rest!

Thanks for letting me rattle on and thank you, thank you for supporting me!

Today's Quote of the Post:
I never said it would be easy....but it will be worth it - unknown

The things you work harder for in your life really are the most rewarding! 

Hugs

Making your 'Skinny' jeans become your 'fat' jeans!

Hey All,

I know it's been a while but I hope to get back on here regularly again as I am in full stream training for my next shows...yes, I said shows, plural!  I am completely crazy and am going to train to do 3 shows in the States this coming summer!  The first one is in May in NM and then two simultaneous ones June 9 in San Diego.  But, before we get into me and my new training etc, I want to share some things that have helped me to make my Skinny Jeans become my Fat Jeans....yes, we all have that double closet - the things we fit into now, and the things we really would prefer to fit into - our Skinny Jeans.

In the past year, my Fat jeans were donated or sold off - I did not want to keep them in my closet any longer!  I made this commitment to change my life and have promised myself to not get there again...what better way than to get rid of them!  So, my Skinny Jeans from last year are now my Fat Jeans - Jeans that I am OK in but know that I am (for myself) a little heavy.  And my Skinny Jeans you ask then...they are only one size smaller than my fat jeans and then I have my competition clothes...the items that I fit into when I am just a few weeks around my competition weight - as that is even smaller (and not a healthy to maintain weight!) 

So, what did I do?  Here are a few things, and they are in no particular order, but they all compile to add up to where I am now, and how I can maintain a good healthy weight for me - try them yourself, make the commitment and see the change!!

1. Eat at home (easy enough)
2. If you go out to eat, choose the healthy or lighter side menu - if you order a salad, ask for the dressing on the side and use minimal amount...even better use only red wine vinegar!!
3. Cut out the pasta
4. Buy Fitness magazines, READ THEM, and try the exercises and ideas they have in them
5. Go to Zumba (or any class you like - it you enjoy your workout you will be more likely to stick with it!)
6. Start a blog, tell your friends what you are doing  (ACCOUNTABILITY)
7. Surround yourself with people who have the same goal (we as humans are a jealous bunch - we love to see people succeed but hate to see ourselves left behind and will unconsciously try to sabotage the other - not to be malicious but because we ourselves are afraid to change)
8.  Switch to diet soda (only one or two MAX a day - fewer is even better)
9.  Buy a food scale
10.  Use said food scale!!
11.  Try a Boot camp style group - learn to incorporate weights into your workouts)
12.  Start taking a daily vitamin and Fish oil
13.  Rinse all canned food before using - take out all the extra sodium!!
14.  Remove salt from your home and table - switch it to Mrs. Dash seasonings
15.  Park further away from the entrance
16.  Hire a personal trainer - this is great as they can show you proper form, see how your body is working and suggest changes to your diet if not completely write up a great program for you
17.  Work out with a friend (accountability again!)
18.  Remove sugar and creamer from your coffee - use splenda, stevia or sugar free syrups to add flavor...protein powder is great too!
19.  Stop using sugar - substitute splenda, Natural applesauce or any other sugar free flavoring.  There is so much sugar in many items already  and when you can cut this out and realize the natural taste of items it is amazing!
20.  Learn the importance of Protein in your diet!
21.  Drink NO LESS THAN a gallon of water a day!
22.  I bought a water cooler with 5 gallon refillable jug - convenience of cold or hot water at my finger tips!!
23.  Buy a scale - but only weigh yourself one a week in the morning!!  Remember the scale is only a number and you will get a better idea of how your body is changing by your clothing
24.  Take before pictures - this will help to remind you where you were and how far you have come.
25.  Buy an outfit in the size you would like to be - hang it where you will see it everyday and set a reasonable date to when you will fit into it!
26.  enjoy your workouts - you will feel better after it I promise
27.  Even when you aren't feeling up to it, go to the gym to start your workout - you most likely will complete it once you get there.
28.  Carry your food with you - If you know you are going to be out for a while, don't fall into temptation eat the food you know will help you achieve your goal
29.  Don't drink your calories - you'd be amazed at how many calories you could use up just by what  you are drinking! 
30.  Find a Whey Protein that you like - be creative with it (my favorite is Optimum nutrition cake batter...you can mix in so many things to this YUM!)
31.  Find healthy recipes try them
32.  Read Healthy/Fitness minded blogs and use what you can from them (a great one for recipe ideas is The world according to egg face
33.  Write down a plan and follow it!
34.  Make it a family effort - while the kids still need some extra carbs and fat in their diets, they can still learn the importance of healthy eating and living which will last them a lifetime!

36.  Get new gym clothes - don't work out in sweats and a baggy shirt
37. Watch yourself in the mirror when working out - nothing is more exhilarating then seeing how much you can lift, watching the muscles move and knowing that you are making yourself stronger!
38.  Carry water with you everywhere
39.  Chew Sugar free gum
40.  Break out of your shell and try new things! 

None of it is easy, you have to work at it EVERYDAY!  But, have that will and determination and reward yourself when you hit a certain goal....it can't be done at once but it can be done when you realize that you are the one in control...you have the self confidence to make the changes for you, not for anyone else...if you aren't doing it for yourself, for your own well being and health then you aren't going to succeed - when you realize that you are the only person holding yourself back, then and only then can you make the change.  Be confident in yourself, I am!

Today's Quote of the Post:
More of a mantra today from an unknown source "Far from what I once was, but not yet what I'm going to be!"

Go and make yourself strong - you'll feel better!

Hugs,
Crystal

A little behind...sorry

Time flies when you are off season......so here's a quick update

Wow, kids back to school, competition over, and boot camp has started again....the time has gotten away from me!  I just realized that I never did post about the show!  Well, for those of you who are friends with me on FB know, I did win!  Yes, I was given the title - Ms. Figure Okinawa!!  It was super exciting since I really was only doing this show for the stage presence and practice.  But here I am on stage with the Local Okinawa Bodybuilders.  It was another great experience, and I was way more nervous this time around then I was my first time out! 

You had this may want to ask why so nervous?  You knew you had this in the bag after the competitor meeting....yes, that was when I found out I was my only competition....so again why so nervous? 

#1 - Language barrier....I couldn't even understand them call my my number much less any of the instructions back stage...thank goodness this wasn't my first show...yes, there was some English and my very skoshi Japanese plus arm movements and gestures to get us through.

#2 - No one else is on stage with me, no other women to walk out with me, no one to be compared to

#3 - I wasn't 100% happy with how I looked, I hadn't practiced my posing as much as I should have and my suit broke!  Yes, the jewels that hold the back and front part of my bottoms together broke!  All I can say is thank goodness for Bikini Bite!!

So, I am back in my normal every day routine...or trying to get there anyway.  I have come one full year since I started this journey into a healthier me and I feel great.  Boot camp started back this month and I am leaps and bounds from where I was last year that is true.  I have also taken the initial steps to get myself certified as a personal trainer....knowing first hand what it takes and being able to relate to the women and men out there in the weight struggle I can't wait to help them achieve their fitness goals too!

Today's quote of the post:

It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult.—Seneca

Dare yourself to do something difficult....stay on your fitness goals - remember we are human and make mistakes forgive yourself and keep at it!

Hugs!  

Tomorrow's the day

Wow, what a fast 5 weeks....yes, it was 5 weeks ago that I had said I would be doing this Okinawa show...on the condition that I looked OK when my trainer had returned from her own show...I then just bit the bullet one week later and filled out the registration form and paid my fee to be a competitor (YIKES) was I going to be able to drop the weight like I would like to???  I was on track and it seems like yes, things were going to be great...then the typhoon hit - and put me back UGH!  My saving grace??? getting my suit in and trying it on!  What an eye opener that was...OMG, do I really look like that?! I was a bit discouraged but not wiling to give up....a week later, I looked much better in it!  I haven't put it back on yet to see the difference now a few days later but I feel much better! 

I was this same time last competition 123.6 pounds...this morning I was 133.6 pounds so by scale standards 10 pounds heavier...but take into consideration the added assets and so that is less approx 5 pounds so technically I am only 5 pounds heavier...with me only deciding to have done this show for sure 4 weeks ago, I think that is pretty darn good!  Putting my shoes on and posing in the mirror, my body looks (I think) pretty good....could it be better?  of course it can! But, for what I have been able to do in the time that I have done it - I am happy...now just to make the judges happy :D

I'm resting now, feet are up and movies are rented, I will have my next meal here in a bit and maybe take a nap - it's all out of my hands now.  All I can do is stick to the diet for the next 25 hours and that should be a piece of cake...afterwards I'll be able to actually have that cake too ;)

I was thinking the other day how far I have come in the past few years...it is amazing....I plan on posting soon a timeline with photos of my progression starting 5 years ago when I really had looked at pictures of my family at Christmas, it was horrid - I knew we had to start making changes but wasn't too sure just what those changes were; I will then progress through the years up to my most amazing transformation this past year - it really is amazing, and the best part?  knowing that my children now have a better understanding of  just how much their food plays in their lives.  I can't wait to share my journey with you...I'm hoping that if you all see the difference you will be even more inspired to stick with or make your change!

Today's Quote of the Post:
"No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates

It truly is a disgrace not to see this....transformation of the body through physical training no matter how big or small is an amazing and beautiful thing!  You can't get to the leaps and bounds until you can master the baby steps (my own little two cents **smiles**)

Hugs,
Crystal

Only a few more days!

Wow, I can't believe that I haven't blogged for more than two weeks!

Things have been a bit crazy though...we had a huge Typhoon come through the island and it had us locked in for 3 days!!!  Let me tell you, three days with three kids, three dogs, two cats, a bird (a typhoon refugee) and a husband added to a dieting and training Mom/Wife is NOT a good combination!  SO needless to say, the stress got on me and while I did prep a ton of food, it was hard to not fall into temptation with the kids and hubby around snacking and well really not much else to do but eat, sit around and watch movies or play games....I gained 7 pounds in those three days!!!  ACK!  But, I was determined once we received the all clear on Sunday to get rid of the typhoon yuck and by Wednesday was back down to what I started at on Thursday!! YAY ME!!

But, that still put me back in my plan of attack for this competition....so I kicked up the diet and cardio ALOT!  I am still a bit over what I would like to be but I think with the dehydration over the next few days, I may just be alright.  I do know that from when I received my suit initially to how I look in it now a few days later is a BIG! difference so that makes me feel really good.  I LOVE my new suit too!!  I ordered this time around from Vizion Wear turns out this guy is from my home town of Albuquerque, NM AND has an amazing turn around time!!  I was stoked.  So, I have the new suit, I have my tanner, and I have my head in the game....the show is on Sunday and we had the competitor meeting last night. 

Now, I know I told you all that I was doing the show out in town....I did not realize or even think that there really would not be many Americans, I mean look at all the competitors we just had at the last two shows here on Kadena and Foster; surely many of them would cross over and do a show in our host country even if it is just for the experience and stage time (which is what I am chalking this up to....just some more on stage practice in a novice competitive arena)  well, that was not the case....there were two of us Americans there last night.  And of course, we were totally lost - we were told that the meeting started at 7 to find out that in all actuality it didn't start till 7:30 so we're wandering the halls of this place trying to make sure that we are in the right location (which we were)/  The lady that was doing the meeting spoke 'skoshi' English (little) and of course we spoke even less Japanese....like SKOSHI, SKOSHI!  So a bit of a barrier but the other guy had brought a friend who was Japanese so we were able to get through most of the obstacles but there were still plenty of barriers in the language and understanding.  All in all though, we know where we have to be and what time so we should be set!

I left from the competitor meeting pretty confidant of this show - though I have to admit, I am a little worried about understanding on stage when they ask for me to make my quarter turn and such...but we'll just tackle that beast on Sunday and it'll be what it is....adjust, adapt and overcome right?! 

So, just today and tomorrow to finish working out (I already went to spin bright and early this morning) then it's onto primping!  I have my hair and makeup lady all set, my hair/brow wax appointment is on Friday, my Manicure is on Saturday and I just need to find a place to get my Pedi done....so far everyone is booked...worse case, I will polish them myself and glue the stones on to the tips of the nails to make them look pretty ;)

I will let you know how it goes once it's all done....the other big difference in this show is that the Finals are right away after pre-judging...so I'll be DONE by about 3pm and then I can EAT!!   Thinking my first cheat is going to be one of those super sugary monster cookies from the commissary that they have here...two cookies with icing sandwiched in between them and a monster face made with even more icing....YES, I have missed sugar most I think this time around :D  But, we'll see...I do know for sure that I will have a huge bottle of water waiting for me this time around and not have to stop to get that ;)


Today's Quote of the Post:
"The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges." - Martin Luther King Jr.

So this competition really isn't a controversy but it surely is a challenge for me....I am planning on going out and standing tall, making it look like I understand it all and just go for it....grab life with all it's got and give it all you've got! 

Hugs!