Juicing for health and other updates!

Dreams of Summer Photo by Gus Mctavish

October has been great, not warm but not as cold as it could be out here in Vancouver but we have had lots of sun and warm sum at that!
It's been easier to get into the swing of 5-6 days per week training, staying focused on next year.  I have not completed all my cardio required but am keeping lean and holding a great weight.

How are you all doing since my last post challenging you to get it together for October???

Training has been stronger and my back has been supporting this allowing me increases in my dead-lift weight from what I have been doing the past few years.  I am at half my best but still more than acceptable toward my goals and needs.
Eating has been 80% on.
I have a client who is so busy and in order to get her focused we devised a plan of 15-20 min workouts that she can do one of or 2-3 of if the time allows but if she can only get in one of the quick hits its okay too because its better than nothing!  You need to be real and find a plan that works with your life at the present even so your ideal may be a different idea, it just may not be the right time for now to work with that ideal.  Be flexible and focus on getting it done by way of realistic planning.
So although I missed a few cardio days and eat a few extra cheat meals I can forgive this because my results are still showing due to staying consistent otherwise, doing the best you can which sometimes maybe only be 80% of the ideal.  Unless you go backwards, you are doing well.  By putting a too ambitious plan together that you cannot attain even so you WANT to, will be a short form of self sabotage really.  You are setting yourself up to fail and no one wants that.  It can paralyze your training and meal planing where you just end up letting it go altogether.  Do not fall into this pattern.

A competitor friend of mine recently figured out a health issue which has forced her to revamp her diet even cleaner and this girl eats clean, her name is Mariam Power-Ritzland.  To keep her health in check she is now juicing a ton more than ever and feeling amazing.  She is closer to a veg diet now as well.  She says its a blessing though, because it forces her to keep on track.  This type of attitude is why I love having her as a pal and she helps me see the positive in my life's negatives.
Here is one of her Juice recipes, enjoy!! 


Wbff Pro Mariam Power-Ritzand 

I love my homemade Ice cold Green juice: Why? Cuts my cravings, alkalizes my ph, gives me energy that is completely different than any other food groups, keeps me on a natural high, loaded absolutely loaded with enzymes that are living and not destroyed by heat, and I love the color! Extremely refreshing anytime of day:  

Juice has: 1 cup green grapes; 2 bok choy leaves with stem; 1/2 lemon with rind; 1 cup strawberries; 2 c spinach; 1/2 green apple, chunk of ginger ( about 1 cm in length ) and a handful of green sprouts....some parsely and a bit of cilantro! To die for!
And most of all because of my hemochromotosis disease I juiced as a kid until now, but now, its strictly ALL about health completely!

Thanks Mariam!!!!  visit Mariamsbootcampbabes.com

Time to click 'Refresh'!

Today I feel lazy......first day of fall is here and rain is on the West Coast, I need some adjustment time.

It is time for us all to click the refresh button and set up some motivation.  The best thing to do at this point is be real, look ahead and set up a short term goal toward December.
There are 3 holidays coming up and lots of social stuff between now and then, having a plan set which can help keep you on track is a great asset.

I like to look at this like this:
I don't do a lot of social things so I am safe eating that way but there are a few days in and around the holidays where I know I will be lax, want to have an extra day off and some extra treats so in order to do this without gaining lots of weight and getting out of shape I think of it as earning this.

I plan my training for the next few months, called a mesocycle.  I look at small goals of what I would like to work on each month and  although I balance my training for the whole, I still look at specifics.  This helps you with exercise choices, sets, reps and training styles to apply.

The meal planning, to whatever degree you decide to go, be it extreme or a loose meal plan, have a plan.  Make it fit with each months goals and be real about your ability to make it work.  Consider work, kids, hours etc and be real.  Do put in effort but don't give yourself a plan which you will fail at.  Be real.  What you would like to do may NOT be something you can realistically pull off so find a balance that you know you can achieve and if you are able to do more then just add as you go.
Make notes of your training and eating even if just mild weekly notes, how you did and how you feel.


In the mean time, make sure to follow my blog and pass the word along, the more subscribers and followers I get the more info I am motivated to put out there!


This blog is going to be kicked up a few notches with more regular posting of actual workout and meal plans, series of them plus a few other items to help keep us all motivated, training, and conscious of our eating habits.
Free workouts and meal ideas is a great way to help many people who may otherwise not be able to afford a trainer and also those who rather be independent.

Let's see if we cannot hit a few cool goals by December where we can begin the planning again toward Spring!

Ab workouts are a big request so I will be putting a few of them together, 10-15 minute workouts you can quick hit with.  Some full plans which I will break down over posts and a few easy meal ideas.

Lets get this blog more traffic and interaction and see if we can't show off some great results.  I would love to post some success stories of those who follow my workouts.  Love to post some of your fave meals, recipes, exercises and fitness stuffs!  I am looking to post more requested exercises and workouts so feel free to comment away while this blog and my site change over the next few months working out goals of their own!!!  My blog has big asperations as does my personal site which will break free from my personal training site.

Okay so now what are those goals???
My goal is to drop 3-5 lbs in the next month as well as getting back into a regular schedule of eating and training, post competition and some of my duties around here can set me back a week here or there so I want to work on more consistency!!!

September 29/16 - this fall I am not looking to drop any weight, rather to gain 10 lbs toward 2017 while I strengthen the right knee which has had 2 surgeries the past 3 years.

Linda Cusmano

Wow, Sept already???

WTF DATE IS IT???
I can't believe Sept is literally around the corner!
Time flies and my blog has not had an update.
I have had some projects on the go such as painting and refreshing the home, enjoying some home cooking and garden bounty between training and a moderate off season diet.

HOME COOKING and a PASTA WEEKEND!
I had a great pasta weekend last weekend so I was up 3 lbs this week and taking some courses through DSW at home toward renewal of some certs has kept me busy, so I had a few extra days off than I planned. All done now though!!
The house looking cleaner with the touch ups to the walls and had penne Sat for lunch, spaghetti for dinner, Sunday lunch was gnocchi and finally lasagna for dinner Sunday night. Thats if for me til next year for pasta.

On the personal side.....
I feel great, I am finding my arms and lats don't fit my usual sized clothing, although those are the only parts, the rest is all fine and I never really wear other than workout type textiles. Guess I am going through a bicep and lat muscle growth phase!!!

More Video and a new membership area!
I hope to get some new content together for next month on video and will be looking at offering a video member area with weekly workout and recipe vid clips, new recipes and workouts for members to follow along. I have had a few clients and emails from those looking for something with a bit of a personal touch, some motivation and 'follow along' type workouts so I took this into consideration and am looking at creating something like this for my site.

More soon........

Linda

Into the OFF Season with Legare Wear

So its off season and I find myself not wanting diet food at the moment so I am not quite on my off season plan yet, I gave myself this week to slack right off! Never hungry when you eat carbs and salty or sugary foods so its not like I am eating tons but its still that grey area of not wanting to lose the lean and having a tough time balancing either being clean or durti....teeheee.......so this week I am just chill, off training and prepping for the Monday to begin on an off season plan toward July 2011.
I have never started out so far ahead, I mean I always trained toward comps but had more than one per year, always did a few and usually not planned out a year ahead. The past few years I did try to plan ahead but then things happen, lack of sponsorship or sickness or deaths which kinked the plans.
This year I decided not to do the shows planned in spring, I hate travel and although this would only be an hour drive for one of them, the other would be in OHIO, an area I have not been and look what happened the last time I went somewhere new right? So I am focused on BCs, Nationals and then we will see. My decisions on comps after that depend on the outcome of thse shows. I do want to do the cup again but if I get my card before that I cannot and would only look at pro shows from there on and the frequency of comps stays low. Fitness at the pro level only has a few shows and they are all travel out shows. I know I can survive areas like NY, ON as I have been before and there are pro shows there but also Texas, a place I would love to visit but again never been.......would the health turn on me again?
Anyway, with these new goals I find I am competing less. I used to do at least 3-4 if not more shows per year but I just cannot afford it financially, emotionally, physically and work wise now that business has picked up to a fever.
It all works out as it should I suppose then. I get to still compete but at a much higher level, more intense and hopefully PRO!
So this week I got a load of Legare Wear from Cindy Legare - www.Legarewearclothing.com and I absolutely love it! Everyone knows I am an Affliction and Sinful junkie, most of my clothes are NON SKULL design tattoo wear from Sinful and now I have new fave line - LEGARE WEAR!
This stuff fits me so well, so comfy and looks so hot! To boot, Cindy does the art work, she designs each piece! Being an artist that is so up my alley.
When you visit the site to pick up some of this hot clothing line, make sure you read the story behind how this line came about and behind the art subject!!
I am looking forward to her new stuff, not sure I am allowed to mention it yet but it sounds up my alley- that is all I can say for now.
Look out for me rockin' Durti Girl on a regular basis! I dont' want to take them off to wash them!!!
Do you know what DURTI stands for?

Back to lyyyyyfe, back to re-al-ity

6 lbs up but still buffed up! Been testing out some of my stuff in the gym and I was getting some nice height, my straddles are very high and I think I may be able to get my aerial back for next year, as long as I don't get too heavy and keep this up.

My back was stiff and sore but tolerable and it was a rush to do them again, I never lifted off fully, one hand touches but I can tell I had air and did not need to touch which was great, means I can get them. Front walkovers tilt to the side on ending, its back protection and so I may need to phase that last transition of the walkover into a move that takes my tilt and works it into the movement so it blends and I can still use the move.

I am getting on my off season diet plan, less protein and less veggies, a bit more carbs and such but still lean and disciplined which I need if I want to get that winning body for next year.
I need to see about getting to 2 gallons water per day, barely making one.

I just want to sew a few more wild oats....pepsi, crap food and a couple days off before it all begins.

Weights will be higher rep this month in the 15-20 mark with lots of high energy work. Cardio daily and a few night additions too.

I want to get back into skipping rope......I went to demo a double under today for a new client and failed miserably!!!!!

Nationals 'the experience'

These are from the BCs, a back shot which makes me so proud of my booty end.....great ham glute ties which I worked hard for without heavy lifting and a front shot taken just before my lat flare, but love the quads here.

*Once I get some shots back from Nationals I can post some.

Nationals ’the Experience’

Coming from a bloaty week for BCs and not being lean or muscular enough I was hoping for the week before Nationals to be better. I did look better and managed to keep a flow on for the week between work, prep and stuff.

Coco Challenges the Day

So my staffy gets to a plastic thing and chews / swallows pieces of it with me of course catching this after he swallowed. Based on a few pieces I found I was worried about blockage so here I am the day before my flight with lots of prep to do and this…….so a few hours later and lost….the vet makes him puke and I can go off restful of mind. He did this at 5mths old and needed an operation so of course we are normally very careful but me being pre contest, if you know anything about that you get something similar to what they call ‘mommy brain’.

Euphoric Landing

Now I land in SK and it was a nauseating landing. I hop a cab with a few other competitors and looked at them saying ‘I feel stoned’. And I had not smoked or drank or taken anything to cause this, it was like 6am for geez sakes and I just waved it off.

My voice began to disappear and get froggy as I was being taxied to the hotel. Again not to think much of it, I can breathe so whatever. Usually if I can breathe I don’t worry too much about things, breathing issues is a sign I am in trouble and since it was fine I just figured I was tired, its early, just off a plane etc etc.

The caliber of competitors was awe inspiring. Got heighted into short and ready to rock for next meeting where I get my number and give my music. I finished all that and had plenty of time to go back and color up for tomorrow.

I get to the judging portion; get to the curtain and nausea hits. Now you gotta remember I don’t get nervous, I love getting on stage and I have been at this for over 15 years now. So I figure, ignore it, its judging time so smile, its over in minutes.

We go out one at a time; I am first, number 1. I go out, do my turns, get in line and the rest of the girls do the same, all to file into the lines on each side of the center comparisons line. As the girls finish lining up everything goes black. I stood there thinking, okay wait it out, it will pass. I began to wobble. One girl, Debi Bartlett who got 4^th in my division when all was said and done…….she tells me she was holding my hand and asked if I recalled this……NOPE. I barely recall people saying, ‘someone help her, someone help her’. I never did faint but was helped off to sit. Once the sight began to come back I wanted to get back out there to try and salvage my chance at getting judged here!

I went out, broke out into a full sweat and pulled it off. I was called into the first call out line up. It’s all a blur but I at least I got out there in time. I did not find out til later it was first call out I made it back, felt like I was off stage forever but it was only seconds.

I had 40 mins or so to recover for routine. I knew I could pull it off because when I blacked out on stage I had been out there for more than 2 mins. Routine is 90 secs. I can black out after…………..teehee.

I was weak for routine unfortunately but did it.

Of course today I am leaner than I was when I did BCs so maybe another 2-4 weeks and I could have placed better but I did not figure in that after a year sick it may take an extra few weeks to get to peak and for my body to come in.

The good thing is I decided to take the rest of my comps off the list and just train toward next July so see if I can crack that top place and overall at the BCs and get my lifetime by into Nationals which for me is handy in several ways. I like competing so it’s not a big deal but for the years where Nationals falls into provinces I may not be health ready for, like SK, I can skip that year and not have to re-qualify each time with the risk of not making it.

Next year Nationals are here so it’s okay but I did go to the dr and check on why this happened since it has never happened to me in contest before, it has though with the asthma.

I was able to breathe so I did not think it was related but apparently the dr confirmed I was oxygen depleted - not dehydrated nor carb depleted, hence the ‘stoned’ feeling when I landed. The Dr. suggested I do not go there again.

As for not being dehydrated or depleted……I know this because I did the least depletion ever on both of those. I worked with Mike Davies for support and he does things a bit different than I do. I used to start dandelion and such a month out, but then I came in stringy, this year barely any.

The lack of humidity out there and dryness was not good for me and I am still recovering a week later. My lungs are very heavy and had suffered but by the time that part kicks in its too late, good thing I was only gone 2 days.

IN the end I placed 6^th again just like 09. This tells me I basically recovered my body back, to where it was before I got sick last year. I did this in 12 weeks, dropping 20 lbs in 8. I am trying to focus on those positives but of course I am so disappointed in my placings this year.

I am very happy for Vanda Hardaaren who did win my class and get her pro card by winning fitness overall. Her body is very attainable, very natural. She is not over muscled and not super lean. Seems the new judge panel at Nationals is doing a great job with the fitness look they are choosing as winners!

Here are a few shots from the plane as I was landing in BC with a huge sigh of relief, so happy to be home- ahhh mountains and water, coast! Also a few shots the day after comp.

Nationals here in Saskatchatoon.......

Anyone see the movie Grown Ups???? Saskatchatoon baby.......teehee. This is my first time here.

Well I am at Nationals, maybe did not place as high as I liked at the BCs but 3rd was what I needed at worst in order to be able to come compete for this show and 3rd is what I got!

I would never enter a fitness show thinking I need to get down to a 4% body-fat which is too lean for fitness and better for bodybuilding but that is what the BC judges went for so I will have to remember that if I have to do them again. I was peaking for tomorrow anyway but still could have come in a tad leaner for the BC show. I sit at 6% now which was my goal.

Normally I do things a bit different but working with Mike Davies has changed everything so I find myself going with the flow and seeing what this does for me compared to my prep. I normally would have been on some natural diuretics for like a month pre show but Mike is about hardness in the muscle and feels that minimal diuretics are the way to go. I was supposed to do 3 gallons water per day for the past 12 weeks but I have a small stomach capacity and my tummy is very sensitive so I have only been able to get a gallon down more or less so dropping water was not an issue but the fact that I have nothing to really drop means less of the water depletion effect which means I may look smooth or fuller and harder, lets see.
I would have been leaner but maybe more lanky and small had I done those natural diuretics my way pre show but may have also placed better............so many factors.

I also never eat this much, I cannot even eat all the meals he has me on.....9 meals......lots of food and fish......I did however get up to 7 the past few weeks which has been amazing. Last year with the intestinal issues I had I was barely able to eat, and what I could eat was not beneficial toward my present fitness goals but what can you do? So I lost a year of growth and development but the diet for this comp has my health very happy. I only got a bit of guff when changing diets each month but otherwise my body loves this diet and my health is optimal on it - asthma, allergies and IBS all behave while on this diet.

I am happy with the healing my body experienced through this show prep. To have hunger and an appetite again after a year of not......and to be able to eat now, 7 meals is amazing. It took the 12 weeks though to slowly progress here.

The best thing is more about the support. I know what I am doing and know how to do all this myself and probably could have and done well as I have in the past, but to have someone on your side, who has interest in you doing well is huge for me and Mike although very busy and short on communication has been support.
We have not met and I have to keep reminding him of certain aspects of my limitations with diet etc, but between us it seems to be working well and with his help I think I can get some more size. I know I normally do not diet as hard nor eat as much as he has me. I did no water load and deplete, no carb load and deplete, and had things I normally cut close to show like can tuna, broccoli, fruit............so its been interesting. I also never did as much cardio and weights etc, sauna....all kinds of new things which was interesting for me.


Nationals is tomorrow, meeting soon, not sure how many girls are in my height class yet but may get a better idea at the meeting.

One of my clients daughters gave me a super cute good luck charm and I LOVE IT!!!
Here is a pic of me in hotel, the view of downtown Saskatoon from my Hilton hotel and a pic of the cutest good luck charm which she made herself!! I think I am going to wear it for the bikini round, Thanks Jorga, you rock!
Wish me luck everyone, lots of talented athletes here this weekend!!!
Linda