2 Weeks to Stage Call!

In this category of Fitness Competitions I have been pretty luck with not getting injured too often.  Unfortunately my right knee buckled a few weeks ago in practice during a gymnastics leap.  Not sure of the extent of damage to the ACL but it seems to be the affected culprit and am to get MRI in a few weeks.
Its healing fast but I will definitely have to remove many ballistic and dynamic moves from my routine including splits because it seems to bother the knee when I try to even do them slow, although come 2 weeks I may be able to pull something off......so far though, to be safe I am modifying and doing my split stuff in a different way such as standing or handstand split.
Body is dialed right in.  Not so sure how this will affect my scoring especially with judges expecting me to be dynamic and leap 8 feet in the air.

Just keeping at it and doing my best!

I have also been enjoying Euro cup, which many of you have been contacting me and asking about, you guys know I love that cup soccer.  Portugal and Italy.......Forza!

We also had Italian day on the Drive again last Sunday and it was very well organized by the Foccos who entertain and own Fredericos supper club.  Rick did a great job of organization and had programs with timed events which is new.

Today was the car free festival on the drive, not a huge deal but keeps people from burning gas and off the roads for fun day with the family.  Dogs were in attendance with at least one dog for ever 2-3 people!  It was great, I love watching all the cutie pies and their cute personalities!

Just got in 80 mins on recumbent bike!  Hope you all got your cardio in today~!

Making workouts work - dogs and your exercise!

When you have to get in your workouts, cardio especially and have other things to do like walk the dogs......combine.  Of course right but you want to challenge yourself.  Find a hilly walk or something with uneven ground like a hiking trail to challenge the balance, ankle/knee/hip joints and your cardiovascular system.  Take a break from the normal straight walk, zero incline flat surface and find a trail.
Benefit from muscular endurance by going as non stop as you can with these hill or uneven walks and if you have to stop, take and active rest stop by doing some calve raises, lunges or stretch the pecs against a tree.

Physical Activity and Cancer Treatment Guest Article

 

David Haas has submitted this piece for me to share with you all!  Please check out his bio link at the end of this article.

Physical Activity Improves Quality of Life During Cancer Treatment

As recent studies and research reveal the benefits of physical activity during cancer treatment, proponents of fitness as part of the treatment plan continue working with doctors to get them on-board. Despite the results of several studies over the past few years, some cancer patients are still being told by their doctors to rest and take it easy. Whether you have been diagnosed with mesothelioma cancer or another type of cancer, fitness is and should be a vital part of your treatment. While rest is important, physical fitness is of equal importance. By including aerobic and strength exercises in your daily treatment plan you can reap some of these important benefits.

Decreased Stress Levels

Stress levels can get high while facing normal life responsibilities and the added weight of cancer treatment at the same time. Because stress has an impact on your overall health, it's important to engage in regular exercise to help reduce your stress levels. Heart-pumping exercises like fast walking or riding a stationary bike help reduce the presence of cortisol-- the stress hormone-- in your body.

More Energy

Many people believe that exercise will tire them out, but the opposite is actually true. Regular exercise can increase your energy levels, allowing you to get through daily tasks more easily. To sustain your energy levels throughout the day, you can exercise in 10-minute spurts instead of for a half an hour all at one time.

Social Benefits

Enjoy time with family and friends by asking them to exercise with you. A walk outdoors with a good friend is beneficial both physically and emotionally. You can also strengthen the bond between yourself and family members by spending time together exercising and talking. Physical activity provides you with an excellent opportunity to be social, which is important to avoiding feelings of being isolated.

Improved Physical Conditioning

As you exercise regularly, you'll notice an increase in stamina and strength. These aspects of physical conditioning are beneficial by providing energy to get through your day and deal with the side effects of cancer treatment.

Mood Enhancement

It's natural and normal to experience feelings of sadness, frustration and anger following a cancer diagnosis. You can fight back and gain control over your emotions through regular exercise. As the stress hormone cortisol is reduced the "feel good" hormone, endorphins, are released. These help to elevate your mood, giving you a calm and happy feeling.

Make physical fitness an activity you look forward to by engaging in forms of exercise you enjoy. If you don't enjoy workout DVDs, choose an alternate form of aerobic exercise, such as walking, cycling or jogging. Maintain interest in your physical fitness program by doing different types of exercises on different days of the week. These little tips and tricks can help you create activities you look forward to because of how they make you feel and look. Regular participation in an exercise program will help you as you endeavor toward wellness by making you feel empowered to take control of your health back from cancer.

David Haas Bio

Leanout with Lemon Basil!

Feeling great, leaning out and seeing it so that helps limit the pre contest nightmares......nearly nightly I had them last week.  I dream I missed my boat or plane or stage time or forgot my bikini at home and am at a show out of town.....crazy stuff......I dreamed I entered with only half my routine done so I had to wing it for the remainder of my routine, what a hoot .....not that I have not had to wing it for real a few times when my music was lost or I entered multiple categories and had theme music destroyed and had to wing it to other music.......anyway.

So when dieting I find it hard to keep getting in my gallon of water which is only half of what I should be getting but I cannot seem to get much past that gallon.  To help get more flavor in my water I add some of this recipe or I will have a glass or 2 in the day to have a nice flavor without any fat or sugar and very low calories that you burn off just in the exertion of drinking it!

Its so refreshing and great for summer, garden or picnic settings and it actually tastes great.  When I first read this I was like   EEEWWWE, gross.  But then I tried it and then another sip and wow........I was shocked.

Now this is a Vitamix recipe but I am sure you can use a juicer or even a really good blender that handles ice well.

I DARE YOU TO TRY THIS JUICE AND TELL ME WHAT YOU THINK IN THE COMMENT AREA!!!!

Lemon Basil Ade

Yield: 2 1/2 cups (600 ml)

Preparation: 10 minutes
Processing: 1 minute, 30 seconds

1 (84 g) lemon, peeled, halved, seeded

5-8 small packets of sweetener of choice

1/8 cup fresh basil leaves

3-4 cups (720-960 ml) ice cubes

1/4 cup (60 ml) water

1. Place all ingredients into the Vitamix container in the order listed and secure lid. 2. Select Variable 1. 3. Turn machine on and slowly increase speed to Variable 10, then to High. 4. Blend for 1 1/2 minutes, using the tamper to press ingredients into the blades.

Health Classification: Diabetic Friendly, Low Fat, Low Sodium, Low Cholesterol, Heart Healthy, Gluten-Free, Vegetarian, Vegan, Raw

Meal Type: 5 Ingredients or less, Beverages

Nutrition Facts Serving Size 1 cup (240 ml)
Amount Per Serving
Calories 49
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 1mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 10g
Protein 0g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:

	Calories:	2000	2500
Total Fat	Less than	65g	80g
Sat Fat	Less than	20g	25g
Cholesterol	Less than	300mg	300mg
Sodium	Less than	2,400mg	2,400mg
Total Carbohydrate		300g	375g
Dietary Fiber		25g	30g

Calories per gram:
Fat 9		Carbohydrate 4		Protein 4

TRX Exercises

Here are 2 of my favorite TRX exercises

Supine Pull through

Power Pull

Try these for a set of 10 and build from there, 2-3 times per week

Pump, Pump it up

Past 2 weeks have been great for results, I needed to get down a bit and faster and am at about 17% bodyfat with 12 more to strip off, sitting about 124lbs.  The weight won't move alot now as I fill in and lean out at the same time but I am white I need to get tanning a bit too.

I want to see more cut NOW.......but I do have 2 months and don't want to be too skinny either.

Today my head is messing with me pretty bad so I am going to just know I did my workouts and chill, not look at the mirror and try not to think too much about it or I will obsess.
Today was arm day!

Sicilian Godess

So here I was thinking my show would be in July again, as it has been the past few years.......nope.....JUNE 30th!!!
So I have 10 weeks to get my routine down, moves are all strong just need to get the routine down and its going to be a sentimental choice this time around.  I have been waiting since 1996 to finally do a routine theme such as my choice this year, it was time!  Theme being close to my heart and also familiar.
That's all I can say for now.

My body fat is about 18%.  I would feel better if it were 15 right now but I did some damage control with cardio and dieting so I should drop that 3% and be at 15% by May 1st, I am aiming for 5-6%.
I don't want to be 4% which is too lean in my eyes, regardless what the judges went for last  year, I look fuller at 6-7 but will come in a touch tighter just because I know they seem to like that.  My size is fine, I am right now already larger than last year for this weight and bodyfat and am still filling in expecting to be harder by end of May.  I am sure the judges would want me bigger but I don't want to get too big which is why I chose fitness way back when........so even so the look is harder than it used to be I will be a bit bigger this year but not a huge difference, just fuller while leaner with a bit more lean mass weight on me while on stage.

I am going for some natural colors for my suit, and a design which screams early Sicilian Goddess AD!
This suit is a masterpiece but although it stands alone, it will not take away from physique only flatter and enhance it with its coloring and style.
Amy from Posingwear.com is my choice again this year.  Last year she was my bikini sponsor and has been making my suits for a few years now.  We had some room to improve on costume but this year I am sure we will have that ironed out.  She has to work with my 'naturally boobed' body which really makes it a challenge to attain a fit which will enhance my posing and help the girls not SAG!

Nationals is Aug 11th so considering I can pull a top 3 at the BCS in June I will be holding my body til Aug for nats which are here in Vancouver this year!!  I feel so spoiled!!  I get to chill between AM and PM shows, I can come home for a few hours and chill out.  I am usually home before 11pm from the BCS because the show is so old hat by now that is runs pretty smooth!

Unfortunately due to family obligations taking up time I have not done any video for this blog yet but once I do I will have enough footage to last you awhile so be patient with me.

Business locally has changed a lot for me because of gym location change for my business, some clients cannot afford the extra fees the new gym charges and some are unable to make the distance change so this means I had to pass some clients along to trainers who were more local to them.
It was nice having a local gym for the past 10 years to use for clients but with that gym changing ownerships and not allowing trainers to use the facility any longer, this affected quite a few outside trainers.  Unfortunate situation and not sure how the gym benefited from this change but many of the independent trainers are not happy and hurting from it with client and financial loss.

Time to adapt!