Good morning guys! It seems as if the sporadic blog upload continues. Since talking with you all last I had a birthday, here’s to 36!!

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I spent many days leading up to my birthday reminiscing birthdays of past. The last five birthdays were either spent prepping for a show, or reversing out from a show. Competing was such a major part of my life. For many years, it was the primary center of my life. It was a great experience, it allowed me to meet a lot of people and it taught me stringent discipline- but somewhere over the last year there was a shift.

When I began my fitness journey so many years ago, my intention was to become stronger, fitter and happier. I became stronger, a lot stronger. I became fitter and I became happier- but, sometime, somewhere along that road I allowed the aesthetics of fitness to drive me rather than the dimensions of wellness. Do you know what I mean by that? Let me explain. When I first entered the world of weightlifting my primary focus  was the weight on the barbell, not my weight on the scale. I noticed immediate changes in my physique as a result of training, not because of restrictive eating and endless amounts of cardio.

As time continued, training became a chore and my diet was solely for fat loss, as opposed to eating foods because they had certain antioxidants that battle cancer, or because they were optimal for recovery. I was training merely to chase a certain physique. Don’t get me wrong, a nice set of Glutes and abs will always be a major motivator, but loving your body through the process is just as important. 

Achieving optimal wellness means achieving your fullest potential in the following dimensions: physical, social, intellectual, emotional, spiritual, and environmental. Wellness is becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, following a strategic meal plan, or looking good naked; it is a dynamic process of change and growth.

At some point we all get sidetracked and deviate from our path, and sometimes we may not even know our path- Either way it’s OK. Adjusting our visions are just part of growth and improving. It’s important to rememberer to occasionally take a moment, reevaluate your goals and check your path. 

Perhaps I sound like a new-age hipster, but I recently introduced new techniques into my daily routine that I feel are contributing greatly to creating personal renewal, and finding harmony. We are all worthy of the best care possible.

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If you are interested in the dimensions of wellness, I have given you my personal interpretation of each below:

Physical Wellness: Improving physical wellness means a number of things to me. This means focusing not only on maintaining, but improving physical health through resistance training, flexibility and mobility, and improving cardiovascular output. Physical wellness not only means exercise but it means adhering to a healthy diet, consuming responsible amounts of alcohol, abstaining from tobacco and all substances that forge depression, anxiety, or disease.

Social Wellness: Reaching optimal social wellness means that you are fulfilling interpersonal relationships. These are relationships with family and friends, as well as everyday people you meet in society. To enhance social health you must be willing to communicate with others. You must be reliable, honest and most of all, acquire the ability to listen attentively with an open mind and a closed mouth.

Intellectual Wellness: Mental stimulation is a major component to intellectual health. We should continuously strive to stimulate our thought process; it can mean finding ways to be creative, developing good study skills, practicing time management, challenge yourself to see all sides of an issue. Everyday is an opportunity to learn new concepts and expand our knowledge. 

Emotional Wellness: The greatest component of emotional health is the ability to not only control our behavior, but to better understand it. This means taking time to look at ourselves and acknowledge why we feel certain emotions; learning to recognize what brings on feelings of anger, stress, anxiety, or sadness, and those of hope, love, joy and happiness. Once you know what brings on these feelings, you are more equipped to dictate your emotional wellbeing. 

Spiritual Wellness: This is finding peace in knowing that you provide a purpose for existence. A person may find spiritual contentment through organized religion, volunteering, mediation, hiking; whatever fulfills your spirit and creates harmony in your life.

Environmental Wellness: We cannot always determine our environment. There are threats from our surroundings that can play a hazardous role in our everyday lives: people’s negativity, pollution, infectious diseases, crime, and the list goes on. This means taking time to do all of the extra little things that can add up to make a big difference: caring about your skin enough to apply SPF, wash your hands after public interactions, make an appointment at the doctor if you feel something isn’t right, get regular check-ups, and for God’s sake make time to floss. Minimizing the negative effects of environmental hazards is a major contributor to wellness. 

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I started my morning with breakfast which was my pre-workout meal-
Egg whites topped with hot sauce, steak tips, sweet potato, avocado along with a green smoothie blended with spinach, coconut water, and apple.

 

 

Todays lower body workout focused primarily on Glutes and Hamstrings-

My workout was awesome! I felt great and pushed hard, so my post workout meal was everything! I was so hungry when I cam home from the gym. I was wishing that I had my meal prepped in advance but my tilapia was thawing as I was at the gym.

 

I chopped zucchini, tomatoes and peppers and topped the tilapia with a cajun steak seasoning and cooked it all in coconut oil. It was SO good and the veggies created a voluminous meal that was extremely filling.

 

I spent a good bit of my evening out on the patio. I had my afternoon snack while catching up on some of my favorite you-tubers and while scrolling through IG, this post was made by one of my competitor clients…

So to those that don’t understand the word, commitment….This is what it takes to reach goals. She is dining out with her family. They are each eating their own personal pizza while she is having a pre-prepped meal out of tupperware. Is it glamorous? No. Had she rather eat pizza with her family? Yes.
When I hear people say that they can’t reach goals because of those around them or their family and friends don’t  share in the same goals…well here is what it takes. It is NOT an easy lifestyle, but it is doable.
Once her competition is over, she can enjoy her once weekly indulgence of pizza with those around her, but the remaining time, she will continue making healthy choices. A competitors diet is more strict than the average person; however, once the competition is over, its still a lifestyle.
Eating grilled chicken, brussels sprouts, brown rice, fish, fruits and vegetables does not mean that you are on a diet. It means that you make conscious decisions of what you put in your body. The sooner a person realizes that this is a daily commitment and not a diet, the sooner they realize that what was once a goal, has become a sustainable lifestyle.
Its not easy you guys, but if you truly want to reach a goal and see lifelong changes within yourself, you HAVE TO COMMIT. 

Happy Humpday!!!!

I woke up at 6:00 am this morning to the sun beaming in my bedroom window. I immediately got up, grabbed my ruck sack and decided to get in some morning cardio. 

It was an absolutely beautiful morning!

 

In between meals I laid down and caught a 2 hour power nap. I normally wake up groggy if I sleep that long mid-day, but I felt pretty descent. I went to the gym and my workout was an overall upper body workout. I did have more strength than yesterday, but my output was still not 100%. I powered through, came home, ate and immediately laid down. For me to nap during the day, and now at 9:30, back in the bed, I must be tired. 

 

Pre and Post workout meals. Does anyone else LOVE peanut butter on eggs? It is my all time favorite combo!! My husband literally gags at this 😉 

Well, now it is time for an episode of Orange is the new Black- then off to dream.

Happy Saturday 🙂