Happy Monday! I am officially 6 weeks out. Feeling strong, confident, and ready to tackle this week!!!
This past week has almost been like a renewal of sorts. Shark week had me down and out. Just tired and thoughts of self doubt starting to stir in my head. As soon as I realized what was going on, I nipped it in the bud. Self doubt is the killer of success and I AM BETTER than that! Let’s kick this week off right, with a little Lady Swole Monday…
This past week, I have had several question my faith. Not so much whether I believe, but why I believe and what relevancy it has in my training. I think as a Christian it is important to train my body physically and spiritually. Physical training helps me with my spiritually training and vice versa….
We are told in the Bible that our body is God’s temples for him to dwell. (KJV)Psalms 139:14 “I will praise thee; for I am fearfully and wonderfully made: marvelous are thy works; and that my soul knoweth right well.” Just as our faith, our bodies were meant for disciplined and constructive living. Our physical bodies are connected to our spiritual bodies. We learn discipline, endurance, and strength in our physical training. Our bodies are pushed tho their ultimate limits, just as our minds, hearts, and spirits are pushed through our faith. I know that when I feel broken from training and my mind is telling me I can’t possibly go on, prayer is the first thing I turn to. I pray for strength to keep going.
Just as my faith pushes me through my physical trials, my training prepares me for trials in my faith.
My mental capacity is increased. The better shape I am in, the better shape my mental focus is in. I find that I have an easier time learning and remembering things.
I have more energy! I am energetic in life and in my faith. I know that before I found this lifestyle, I had a hard time balancing my everyday life with my spiritual duties. I made excuses and put off things like fellowship and Bible study. I now use my physical energy to praise God and give him more of myself.
I am also more disciplined in all aspects of my life. To endure the training I do, you have to be disciplined. Like I said before, there are times I feel broken and have to kneel down and pray for strength to finish my training. Discipline leads to more discipline. The more disciplined I am in my faith, the more it spills into all aspects of my life, physical training, diet, education, parenting, marriage, etc.
Confidence. My faith in God has made me see how beautifully made I am. Every part of me was made in his likeness. I now love the skin I am in. Taking care of myself and loving myself has strengthened me physically and faithfully!
A positive mind. It’s funny to me when someone says that the health and fitness lifestyle has nothing to do with religion. There are many in the industry who would disagree. Many whom have used faith to push themselves to their goals and to spread God’s positivity. Jaime Eason was one of the fist people in the fitness industry I began to follow. Her faith and light showed in everything she did and does now. Plus so many others who use their faith to push the boundaries in this industry, Ann Titone, Danielle Sereluca, Tanji Johnson, Mike Feeks, Andrea Calhoun, Jeff Long, just to name a few. Whether you have God’s faith or not, the positivity that radiates from the Christians in this industry is remarkable and contagious to say the least. I believe that it has made the industry as a whole a much more close knit community. People supporting people, showing love and light to each other. It was the support and love of Christian competitors like these, that got me started. I love what I do. I love building a better temple for God.
My faith pushes me to improve myself everyday!
I praise his name!
1 Corinthians 3:16 – Know ye not that ye are the temple of God, and [that] the Spirit of God dwelleth in you?
1 Corinthians 10:31 – Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.
Isaiah 40:31 – But they that wait upon the LORD shall renew [their] strength; they shall mount up with wings as eagles; they shall run, and not be weary; [and] they shall walk, and not faint.
1 Corinthians 6:12 – All things are lawful unto me, but all things are not expedient: all things are lawful for me, but I will not be brought under the power of any.
Hope you all have an amazing Sunday! God Bless xoxo
I have been a Saturn Supplements athlete for 2 years, but have been utilizing their products for almost 3 years. I am often asked what is my favorite product? To be completely honest, I can’t narrow it down to just one. I have been privileged to have tried most of their supplements and have to say, they ALL are phenomenal! I do think that one does get overlooked. It happens to be Zoe’s favorite Saturn product, Children’s Yummy-Vites.
Zoe has been taking them since she was 2 1/5 years old and she loves them almost as much as I do. She tells everyone she is part of Team Saturn Muscle and she is!
Saturn’s Children’s Yummy-Vites formula is designed to provide children with a natural source of their daily vitamin and mineral nutrition. They are also naturally sourced in color as well as flavor and Zoe thinks they are the most delicious way to start her day! Not to mention she loves the fact that they look like little bears…
One bottle is a month’s supply. It comes with 5 sweet flavors grape, lemon, orange, cherry, and strawberry. I do think it is very important that a parent makes sure that their child is as healthy as they can be. Making sure they are getting the proper nutrition can sometimes be hard, especially if you have a picky eater. A good multi-vitamin like Children’s Yummy-Vites, gives you the peace of mind that their nutrition needs are covered.
I highly recommend them! Zoe takes them first thing in the morning. She says they make her strong like mama ha ha ha, she is definitely my mini! It is the perfect way to start any child’s day. A strong start, almost always ensure a strong finish!
Another weekend of watching NPC and IFBB shows. It really has me pumped for my show in October!!! Training has been hard, but things are going great! I will have to switch things up again starting this week. Hubs car broke down again and to be honest, we are done putting money into it. We decided to cut our losses and just sell the car as is. We had actually decided before that we were going to sell the car before we moved to Vegas. Fate just decided we are selling it sooner ha ha ha. I will take the train to the big gym 4 days a week with my additional night training here and then just train here at the apartment gym on Tuesdays, Saturdays, and Sundays. With moving around some of my workouts, it will be like no days missed. I am focused and ready to kill it this year.
Who is ready to get this week started right??? You already know I am!!! As always, let’s kick it off with a little Lady Swole Monday…
You often hear people praising God when everything seems to be going right, but what about when your life is in turmoil?
During good and most importantly during bad times, is when we should lift our voices up to the Lord. When we praise God we are proclaiming our faith in him. Our faith that we know he is in control and that he is by our side in the storm.
Praising God can be done by prayer, song, in reading verse, expressed outwardly in your everyday actions, and inwardly with your thoughts. Anywhere, anyway, and anytime; It’s as natural as breathing.
I know from personal experience, it can be hard to praise God in times of sorrow. Praise is an act of sacrifice, an offering to the Lord. It may not change your circumstances or take away the pain, but it will bring light to the darkness that even the devil himself can not extinguish.
When I am in a dark place, I kneel and pray and I sing to God. When you glorify his name, it seems to strengthen your heart. It makes me whole again. The situation may not change, but my view of it usually does. I encourage you to take time out everyday to lift your praise up to God. Be grateful for everything you have and the grace by which he has given it to you.
Hebrews 13:15 – By him therefore let us offer the sacrifice of praise to God continually, that is, the fruit of [our] lips giving thanks to his name.
Deuteronomy 10:21– He is thy praise, and he is thy God, that hath done for thee these great and terrible things, which thine eyes have seen.
2 Samuel 22:4– I will call on the LORD, who is worthy to be praised: so shall I be saved from mine enemies.
1 Chronicles 16:25– For great is the LORD, and greatly to be praised: he also is to be feared above all gods.
Psalms 150:1– Praise ye the LORD. Praise God in his sanctuary: praise him in the firmament of his power.
Psalms 150:2– Praise him for his mighty acts: praise him according to his excellent greatness.
Psalms 150:3– Praise him with the sound of the trumpet: praise him with the psaltery and harp.
Psalms 150:4– Praise him with the timbrel and dance: praise him with stringed instruments and organs.
Psalms 150:5– Praise him upon the loud cymbals: praise him upon the high sounding cymbals.
Psalms 150:6– Let every thing that hath breath praise the LORD. Praise ye the LORD.
8 weeks left of my prep and I won’t lie, it is definitely getting more difficult for me. I think mainly because last year I took the process slower and so the macro/calorie cuts weren’t as dramatic. Going from a full on bulk this year to serious prep, my body is certainly feeling the effects of the reduced calories.
My biggest weakness right now is sweets and carbs. Both are something I crave. With trying to make sure I hit my fiber goals daily, I tend to fill the bulk of my carbs with volume foods such as cabbage, lettuce, celery, etc. Things I can eat a ton of and not run through my carbs/calories. What this means is if I want sweets, I have to get creative in the kitchen. I have told you all of my protein pudding, but you can actually do a bit more with that same mixture! Cake has been something I have been dying for. To remedy this, I decided to make a mug cake. Ingredients list is simple. Start with some Sugar and fat free pudding mix. I found a few boxes on clearance at my local grocery store. It was score for 2 reasons. One, they were only .49 cents and two, they were all white chocolate flavor! #Winning
Start with one serving. Depending on the flavor/brand, they all range. In this case, it is 8 grams
From there, add water till you get the consistency of cake batter. Not too thick, but not too thin…
Pop it in the microwave for just 30 seconds.
If you cook with protein regularly, you know there is a small margin of error, so to speak. Protein can dry out really fast. Especially if you are not adding eggs, nut butters, oils, etc. So, on a recipe like this where you are cooking the protein without said things, less is more. I leave it a bit gooey.
Under cooking it helps in two ways. One, the protein cake is moist and Two, you get a built in frosting. No need to add other things, but if your macros allow it, then go for it! Nuts, nut butters, cookie butters, frosting, whipped cream, chocolate chips, etc the sky is the limit on toppings or additives! I love these, because it is a warm treat. Something I can eat before bed and not blow my macros. The protein is easily adjusted to make it more or less in your protein counts. The recipe as is, macros are 10g carbs, 0g fat, 41g protein. To me this is perfection and again, can be made in any flavor!!!!
Build With The Power Of The Universe
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
NPC Utah had a competition this past weekend and I kept a very close eye on it. I am not gonna lie, I am SO excited to compete here this year!!! My competition funds are still up in the air, but it is looking more promising. I have been working harder than I have ever worked in my life and pushing myself to the limits everyday. My macros were cut again last week and to be honest I am feeling very lackluster. I am not allowing it to keep me down though. I made the decision at the beginning of my prep, THIS IS MY YEAR!!!!
Let’s kick this week off strong with some Lady Swole Monday…
I heard this at the beginning of one of the songs on my Pandora when I was training the other night. Talk about lighting a fire!!!! “Ask yourself right now: How badly do you want to succeed?
A young man desires to become a successful millionaire, so he goes to see the wise guru, who knows the ultimate secret to success.
The young man says to the teacher, “I want to become rich and successful.Can you help me?” The guru smiles and says, “Meet me at the beach tomorrow at 4 AM, and I will tell you the secret to success.”So the next morning, the young man shows up on the beach at 4AM, just like the guru had asked. Upon arriving, he realizes that the guru is already in the water swimming.The guru spots the young man and motions for him to come in the water.So the young man goes knee-deep into the water.“Come out further,” the guru says. “I came here to learn the secret to success, not the secret to swimming.”“The secret must be told in this water. It is your choice to learn the secret or not.”So the young man goes waist-deep into the water, soaking his expensive suit.“Further,” the guru says.“Listen old man,” he says with impatience, “I’m already in the water. I didn’t come here for a swimming lesson. Tell me the secret to success right now or I’m leaving.”The guru, unaffected by the young man’s outburst, replies calmly, “You are already waist-deep. What’s a few more steps?”So the young man wades deeper into the water until the water is up to his neck.“So tell me the secret,” the young man demands.The guru suddenly forces the young man’s head under the water.The young man, caught off guard, swallows salty sea water by accident and begins to drown.He flails his arms and tries to push the guru off him, but the guru continues to hold the young man’s head underwater, using all of his strength to keep him there. Just before the young man loses consciousness, the guru pulls the young man back up, who begins coughing immediately and gasping for air.The guru immediately asks the young man a question:
“When your head was under water, what did you want to do?”“I WANTED TO BREATHE!” “When you want success as much you wanted to breathe just now when you were drowning, then, and ONLY THEN, will you have success.”
I was raised in a loud and angry house. Yelling, throwing things, hitting things, just an overall violent atmosphere was all the norm for me. Being around that made me an angry child, in turn an angry adult.
Over the years, I have slowly been getting better. However, I am far from perfect. I am 36 years old and I still have angry outbursts and a tendency to be less than patient. One thing that keeps me in check, is seeing Zoe starting to have struggles with her own temper. An angry life, is not at all what I want for her. In order for her to overcome this struggle, I must lead by example. She IS watching and listening to every little thing I say and do…
Zoe and I have been having long talks about anger and the causes and effects of it. We have decided that the best solution for the both of us is prayer. I find there is so much power in prayer and it is important to teach our children while they are young, how to talk to God. Praying with our kids teaches them that YOU have a real relationship with the Lord, that YOU actually believe that God CAN and WILL answer your prayers, what YOU believe to be true about God, and about his everlasting love and devotion to us.
I have always had my Bible study before bed. it is a way for me to relax, wind down, and give God my total attention. This won’t change, but Starting this week, Zoe will have Bible study with me during the day. I think it will be a wonderful opportunity for her to start her own relationship with God. Her eyes are watching and her ears are listening. I feel it is our responsibility as parents to make sure we are raising a strong and faithful child. I want Zoe to go through this life happy and full of love, not confused, hurt, and angry. I WILL stop the cycle and allow her to have the life she deserves!!!
James 1:19-20 – Wherefore, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath: For the wrath of man worketh not the righteousness of God.
2 Corinthians 5:17 – Therefore if any man [be] in Christ, [he is] a new creature: old things are passed away; behold, all things are become new.
John 15:7 – If ye abide in me, and my words abide in you, ye shall ask what ye will, and it shall be done unto you.
Dear God, I pray that my child may learn to live a life of love. I pray that I will be given the grace and wisdom to teach my child as I too learn to live a life of love. Father, help us to learn and use self control: To share your light by the way we treat others. May we learn to be merciful and forgiving like you. Please give us the patience to think before we react. In Jesus name we pray Amen.
We all know, as we age, our hair, skin, and nails go through some changes. Your hair gets more course, you start to gray, and the thickness of your hair starts to diminish. Your skin begins to lose elasticity, begins to show more blemishes ie, pimples, age spots, sun damage, etc. Your skin becomes more rough and dry. Your nails grow more slow, become dull and brittle. Some start to yellow. Obviously, all of these do have genetic factors as well, but all do change in some way with age.
There are literally hundreds if not thousands of products that promote hair, skin, and nail health, but few actually deliver! I have been taking Beauty-3 for a couple of months now. Like many women, when a product like this comes your way you are hopeful, but skeptical. I know that this product boasts working from the inside out, so I definitely wanted to give it a chance, not to mention, I have yet to be disappointed by ANY product that Saturn has sent me!!! The first few weeks I saw some changes, but nothing dramatic. My nails did start to grow faster and were much stronger. You all know that I train a lot. With that being said, I typically get broken nails often. That has become a thing of the past! Now if I could just find a polish strong enough to make it through my trainings ha ha.
My nails were the most noticeable difference in the first few weeks, but in the past couple I have seen some HUGE changes in my hair and skin. My skin has become tighter and more supple. I have had a horrible issue with dry skin, since we moved here. That has cleared up completely! I actually have been getting compliments on my skin lately. Crazy, because I have always had problem skin. My hair growth had been slow. I have been trying to grow my hair back out since 2012. If you haven’t been with me that long, you can see, it was short, course, and dull.
I kept it short, because it was so brittle. I decided I wanted to grow it back out, but it was slow going. Even up to last year, it really had not grown that much and was still very dry, course, and brittle.
Since starting a daily regimen of Beauty-3 my hair growth has been crazy! The texture of my hair has also drastically changed. It is like someone hit the rewind button. My hair is fuller and actually has a silky texture, something I haven’t had since I was in my early 20’s. I just did the side shave over the weekend ha ha, but you can see the vast difference in texture. It looks shinier and feels softer. I am actually comfortable wearing it down again. Which, let me tell you, I haven’t been comfortable with in years. I didn’t even want to at my last competition, but was told by so many that it is part of the judging. I have started getting compliments on my hair everywhere we go. It is a great feeling!!! I am proud to say I will be 37 this year! 😉
Beauty-3 has just been updated to include even more Biotin and a host of additional supporting nutri-actives. It is a revolutionary Inside-Out Beauty Support multivitamin supplement has been designed specifically to benefit 3 beauty and health components; Hair, Skin & Nails. An array of supporting nutrients and extracts comprise this amazing formula including Biotin and Bamboo Extract, known for its high concentration of silica. In addition, a host of antioxidants, vitamins, minerals and energizing herbals provide the body with an extensive range of beauty to health optimizing benefits that range from cell-fighting age-defense protection to strong, healthy and shiny hair-skin-nails beautification.
*Biotin is important for healthy skin and nails, and it also keeps your eyes, liver, and nervous system working properly.
*Bamboo Extracts are the richest source of silica containing 70% of organic silica which is roughly ten times more potent for a more prominent effect on healthy hair, skin and strong nails. It helps to build healthy bones, teeth and nails, prevents wrinkles and keep skin beautiful, helps promote growth of thick, beautiful hair.
I recommend this product to any woman who is looking for something to bring back the youthful luster to her hair, skin, and nails.
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
Good Morning! If you follow me on Facebook, you have seen that my family will be on the move again.
We are headed to Las Vegas! Boy, have I gotten some messages about it ha ha. Vegas is more than the strip. There is a ton of hiking, you have Mount Charleston right there. Lake Mead is gorgeous. Lots of rafting and kayaking opportunities on that lake and rivers. Lake Havasu, the L.A. beach, The Grand Canyon, and Disneyland are just a short trip away. Not to mention all the shopping, shows, and museums!!! Oh and the Olympia is held there too! Pretty exciting stuff!!!
Some people just can’t imagine moving every year. We look at it as a year long vacation ha ha. Even if we had to pay for our moves, it would cost the same as a vacation, if not less ha ha
We are ready for our new adventure!!! For now though, I have goals I need to achieve, so let’s get motivated to crush them this week!!!! As always, Lady Swole Monday
Seems the past few years my family sits in limbo for a few weeks or months, not knowing where our next move is. This is also true with other things that are going on in our lives, financial issues, family illness, just anything we deem to be important. It is human to want to know everything that is going to happen. We get frustrated, impatient, and even disappointed. Trusting in God and learning to accept that some questions just don’t have answers can be difficult.
Whatever issue you are waiting on, typically requires change and change is a process. Many people who make the decision to change, tend to want to happen right away. Trying to live by discernment, or revelation knowledge, not head knowledge. It is not easy, but is what God wants. Trusting God requires us to basically go blind. Not knowing when or how what needs to be done will be accomplished.
Waiting for the process can be miserable if you don’t trust in the Lord. If you learn to put your faith and trust in Him, the process, not only becomes easier, but you also can enjoy it! The waiting process is part of your faith building; another way to grow in his love. I like to think of it as bodybuilding for your soul!
Don’t be afraid to ask God for what you want. After all, he already knows. Learn to rely on God, accept his timing, and be patient. God causes things to happen at exactly the right time! Our job is not to figure out when, but to believe and trust in Him. In doing so, we will lead happier lives. Our worries can be put to rest, by the knowledge that He is in control.
Isaiah 40:31 (KJV)- But they that wait upon the LORD shall renew [their] strength; they shall mount up with wings as eagles; they shall run, and not be weary; [and] they shall walk, and not faint.
Psalms 37:3-4 (KJV)- Trust in the LORD, and do good; [so] shalt thou dwell in the land, and verily thou shalt be fed.
Luke 18:27(KJV) – And he said, The things which are impossible with men are possible with God.
2 Corinthians 12:9 (KJV)- And he said unto me, My grace is sufficient for thee: for my strength is made perfect in weakness. Most gladly therefore will I rather glory in my infirmities, that the power of Christ may rest upon me.
Prayer… Dear God, teach us to wait on you, so that we may know your strength and your glory. Lead us in peace and rest that we may follow your plan. My life is ultimately yours and I trust in you, Lord. Amen.
Even though my blogging has been slacking, I assure you Zoe’s lesson time has not! Yesterday we did a fun sensory/science activity with Ooze. I have also seen it called Oobleck. Zoe likes Ooze, so we stuck with it ha ha. We love science. It teaches what, when , where, how, and why things work.
We were discussing solids and liquids, when quicksand was brought up. Is it a solid or a liquid? Great question!!! I actually wasn’t sure what it was classified as, so I went straight to Google. Quicksand can actually act as both. Quicksand is created when water saturates an area of loose sand and the sand begins to move around. You can think of quicksand as a soupy mixture of both, sand and water, that is constantly being stirred. When the water in the sandy soil cannot escape, it creates a liquid-like soil that can not support any weight. If an excessive amount of water flows through the sand, it forces the sand particles apart. This separation of particles causes the ground to loosen, and any weight on the sand will begin to sink through it.
Okay now to the Ooze. It is super simple to make and a ton of messy fun!!! All you need is cornstarch (I used about 1 cup), water (about 1/2 a cup), food coloring optional, a mixing bowl, and something to cover the play area.
I added a little water at a time, slowly mixing. I tried with a spoon, but shortly realized that I would just have to dig in with my fingers.
You will know it is done, when it is like a liquid when you pull it out, but solid when you tap on it.
Zoe was more than ready to get messy ha ha ha
We discussed it’s solid properties example… what happens when you tap on it and roll it into a ball? Then what happens when you drop the ball, put toys into the mixture, etc. ? The ooze, although messy, kept her busy for quite a long time!
So how does it work?
Fun Fact: Ketchup and Honey are like Ooze. They are a non-Newtonian fluid. Physicists say that the best way to get ketchup to flow is to turn the bottle over and be patient. Smacking the bottom of the bottle actually slows the ketchup down!
*From the Exploratorium.edu*
“Your Ooze is made up of tiny, solid particles of cornstarch suspended in water. Chemists call this type of mixture acolloid.As you found out when you experimented with your Ooze, this colloid behaves strangely. When you bang on it with a spoon or quickly squeeze a handful of Ooze, it freezes in place, acting like a solid. The harder you push, the thicker the Ooze becomes. But when you open your hand and let your Ooze ooze, it drips like a liquid. Try to stir the Ooze quickly with a finger, and it will resist your movement. Stir it slowly, and it will flow around your finger easily.
Smack water with a spoon and it splashes. Smack Ooze with a spoon and it acts like a solid.
Most liquids don’t act like that. If you stir a cup of water with your finger, the water moves out of the way easily–and it doesn’t matter whether you stir it quickly or slowly.Your finger is applying what a physicist would call a sideways shearing force to the water.In response, the water shears, or moves out of the way. The behavior of Ooze relates to itsviscosity, or resistance to flow. Water’s viscosity doesn’t change when you apply a shearing force–but the viscosity of your Ooze does.
Back in the 1700s, Isaac Newton identified the properties of an ideal liquid. Water and other liquids that have the properties that Newton identifies are call Newtonian fluids. Your Ooze doesn’t act like Newton’s ideal fluid. It’s anon-Newtonian fluid.
There are many non-Newtonian fluids around. They don’t all behave like your Ooze, but each one is weird in its own way. Ketchup, for example, is a non-Newtonian fluid. (The scientific term for this type of non-Newtonian fluid is thixotropic.That comes from the Greek words thixis, which means “the act of handling” and trope, meaning “change”.) Quicksand is a non-Newtonian fluid that acts more like your Ooze–it gets more viscous when you apply a shearing force. If you ever find yourself sinking in a pool of quicksand (or a vat of cornstarch and water), try swimming toward the shore very slowly. The slower you move, the less the quicksand or cornstarch will resist your movement.”
CAUTION!!! IMPORTANT – READ THIS! The cornstarch will not stay mixed with the water indefinitely. Over time, the grains of cornstarch will separate from the water and form a solid clump at the bottom of the plastic storage bag. It is for this reason that you must not pour this mixture down the drain. It will clog the pipes and stop up the drain. Pour the mixture into a zipper-lock bag and dispose of it in the garbage.
After pouring it all into a bag, you can easily rinse everything from your kiddos, their toys and the bowl with water and it all just washes away. Just don’t put a large quantity down the sink.
Ooze is an awesome sensory activity for toddlers and up. A super fun way to get messy while you learn!!!
We had a lot of fun with this and hope you do too!!!
Whether you love it or hate it, cardio is almost always part of the regime when in contest prep. I personally am not a huge fan.
Despite my feeling for cardio, I try to keep things interesting and fun. Right now I currently do cardio 3 days a week. To keep it fun, I have opted to only do part of it on any machine. I start with up/down plank jacks. I actually move my legs in and out while in the up as well as the down position, vs what the video show. I go 15 secs then rest 45 secs for 5 rounds
I immediately go into Mountain Climbers. I continue with the 15 secs on and 45 seconds rest for 5 rounds.
Not done yet! From there immediately into Jump squats. 15 secs on and 45 seconds rest. Make sure you get deep!!!
From there, I either hop on a treadmill and walk at a brisk pace at an incline for 30-45 mins or I use the recumbent bike for 30-45 mins at a brisk pace.
Cardio is known for not just burning fat as well as muscle. I have read several conflicting articles about the subject and to be honest, without educating myself more, I can’t tell you what is true and what is not. What I do know is that nutrition is key to NOT allowing your body to go into a catabolic state. * “Endurance exercise reduces the rate of muscle protein synthesis in proportion to the duration and intensity of activity” *”The combination of leucine plus carbohydrates appears to produce a synergistic effect on recovery” Basically high performance physical activity and how you recover will affect the changes in amino acid and protein metabolism in your skeletal muscle. From what I understand, it is important to replenish your body with the necessary BCAA’s to continue the protein synthesis process, which in turn, helps keep you in an anabolic state.
Staying anabolic is important, especially to a competitor. I want to go into my competition with a muscular frame. I also need to be ripped, so to speak. In order to do both, I need to have a calorie deficit and cardiovascular activity, but aim to stay anabolic.
I drink BCAA’s in the morning pre-workout, while I train, Post training, then while and after I do my cardio sessions. This is one of the bigger changes I made this year. Last year I only drank them during my intense weight training sessions, but not pre, post, or during cardio. I do believe that it has not only aided in my growth, but also in helping with recovery and maintaining the muscle.
I only use the best when it comes to supplements. Saturn Supplements products are Pharma Engineered. Meaning, they have used pharmaceutical science and technology to develop and manufacture products that give you results. REAL RESULTS. Adding their supplement line into my nutrition has caused me to make huge strides in my progress. The amount of muscle I was able to put on in a matter of a year has been remarkable. Their Hyperion Series Aminos Pump 50000 are hands down the best I have tried. They are a company who stands by their products and I do too! The aminos are a simple vanilla flavor that easily mixes with any drink you have. I love it with K-Pump it turns it into a creamy dreamsicle flavor, but again mixes with anything, or can be a drink all by itself. They also have the newly developed Athena Series Lady Amino Powder. Both are easy-to-digest soluble concentrated amino-protein formulas enriched with a powerful ratios of BCAA’s, Nitric Oxide and a full spectrum of Pharma-Engineered predigested amino acids that can be quickly and efficiently utilized by the body.
I absolutely suggest adding Aminos into your supplementation routine! Stay anabolic and lose fat!!! Be sure to use code 25YEARS at check out for 25% off your total order!!!!
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Last week wasn’t too bad. Things are starting to look up again, which is awesome. Still dealing with some nonsense, but eh, that’s life. Right? We are just rolling with the punches ha ha. I am excited to start this week. I feel renewed and ready to smash goals. I have been seeing great changes in my body and will update you all soon on my progress. Let’s lick this week off right with a little Lady Swole Monday 😉
I have my Bible study every night before bed. It is a time for me to reflect on the day. A time for me to talk with the Lord about the mistakes I made, how I can be better, and how grateful I am for all of the blessings I have. I have decided to start doing Sunday devotionals. Mainly as another way to give thanks to God for the blessings in my life and a way to share his love with you.
Lately my family has been riddled with negativity. Things like worry, fear, and anger. problem finances, sick family members, as well as some other things. One thing I have learned is that worries, fears, and anger act as a bondage in our lives. When we allow these feelings to take over, we are allowing the devil to control not only how we feel, but the outcome of the situation. The saying “Just Give It To God” has been prevalent in my household, more so lately. Sometimes we feel alone and scared.
I am not one for sharing my personal life in depth. Certainly not much of my past. When I was younger (teenage years through my 20’s) I always relied on friends. I would tell them about my problems, fears, worries, etc Only to feel let down when they couldn’t or wouldn’t help. It was like I had forgotten where I came from. Being raised in the church, at some point I just kind of let go of what I knew. I prayed, but more so just went through the motions. It was like I had forgotten how to talk with God. I began to bottle things inside. In doing so I became more angry. I was angry at my life, I was angry at God for allowing my life to be this way. I was even angry at God for not stopping me from making the life mistakes that I was. I started to have negative thoughts all the time. Blaming not just God, but others when I had a downfall. Never taking responsibility for my own actions. I hit rock bottom around the time I turned 30. I was drinking heavily all the time. Constantly having and going to parties where drinking and drugs were the thing to do. One thing I am thankful for, is I promised my dad I would never sniff anything up my nose or inject anything. I held true to that. Never touched anything of the sort. I watched many people I loved dearly and acquaintances do their thing. In addition to all the alcohol, smoked a lot of weed, but that was pretty much the extent of it. I was in a marriage where neither of us were happy or faithful. Had friends constantly telling me to leave for years. I felt like I had to stay. Mainly out of obligation. I loved him, because I grew up with him. He was my bestfriend, since I was 14. We had a very long history together. My dad was really sick at the time and I spent a lot of time with him. One day I went over there slightly buzzed off drinking and had been smoking weed as usual and he looked at me and said “When are you going to choose to live and be happy?” I was confused. I thought I was pretty good at masking my pain. Most thought I had this picturesque life. Lies hidden behind smiles and fake laughing. I had no clue how to answer my dad. A few weeks went by and I emailed my parents and told them I truly wasn’t happy anymore. I wanted to leave and start over. That I wanted to go back to being God’s child. Both my parents replied that they would be fully supportive of me. That I could come home and that we would sit down and pray. This was a huge thing for me. I don’t have the perfect mother daughter relationship with my mom. Fact is, we were never close. For me to come back and stay under their roof, was a big deal. The next morning my ex and I got in a tiff. To be honest, I can’t even remember what it was about. I just remember going upstairs and praying. My heart told me it was the time to leave. I packed up some clothes and went to my parents house. It was the scariest choice I had made in years. I spent weeks crying, because I wasn’t sure if I was doing the right thing.
Fast forward to now. Since that time in my life, I have had a child and remarried. As a family we have given our lives to God. Divorce is often thrown in my face, being that it is a sin. All I can say is, we all sin. I gave it to God and I am allowing him complete control. I am not, nor have I ever been perfect that is what makes me human. Looking back at certain times in my life when I was failing him, he never let me drown. He kept me afloat. I may have forgotten him, but my daddy’s faith, constant reminders, and prayers made sure that I would make it back into God’s arms. I am grateful for the lessons I have learned and even more grateful for his and my dad’s everlasting love. The worries, fears, and anger my family have been dealing with lately, have all been given to God. Even though we sometimes can’t help but worry, We do know that he will keep us and in HIS time, everything will work out just fine.
I see people hurting and stressing everyday. If I had one message to give, it would be that the Bible is full of assurances. God brings courage to the hearts of those who truly love him. He will deliver anyone who comes to him with full trust and confidence. Being able to look to the future with promise, hope, and joy. Without any fear, discouragement, or despondency. This is the life I choose. This is the life I want. My daddy asked “When are you going to choose to live and be happy?” Right now daddy, I choose right now!!!!
(KJV) Psalms 27: 1 The Lord is my light and my salvation; whom shall I fear? The Lord is the strength of my life; of whom shall I be afraid?
(KJV) Romans 8:15 For ye have not received the spirit of bondage again to fear; but ye have received the Spirit of adoption, whereby we cry, Abba, Father.
(KJV) John 8:32 And ye shall know the truth, and the truth shall make you free.
(KJV) Romans 8:2 because through Christ Jesus the law of the Spirit who gives life has set you free from the law of sin and death.
Lord set me free. Free from the hate in my heart; free from every negative thought, word or action directed towards me or my family. Free me from worry and fear of the unknown. Help me to learn to trust in you. Help me to give to you my whole heart. Thank dear Lord for your grace, your mercy, and your love. In Jesus name I pray, Amen.
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I am not a registered Doctor, Nurse, or Dietitian, I do not have any official Degrees, training, or certifications (as of yet) in fitness or nutrition. My blog is simply a documentation of my life and my opinions. The views I express are mine alone, based on my own experiences, knowledge, and research. They should not be taken as medical advice. Always talk to your doctor or a trained professional before starting a new diet and/or fitness plan.
FOR PRODUCT REVIEWS, I have been provided with a free samples/products to review. I am under no obligation to review them if I so chose. Nor am I under any obligation to write a positive review or sponsor a product giveaway in return for the free product. All statements are my own truthful opinions.