near death experience

It's so late!! But I promised I would do this every day for 21 days so here I am!
(if you're lost start with this blog HERE first and hi!!!!! (this is a big SMILE & wave from me to you))

My husband and I do this Smart Success course together Tuesday evenings so that came first. =)

 DAY 2 of the no processed sugar in the books... well except for my husband telling me to try this new coffee flavor.... he put Baileys in it.... I was so mad at him! Not only because that is probably one of, if not my very favorite drink but also because it's only day 2 and he goes and does that! Alcohol has so much sugar!

But don't worry as soon as i sipped it I stopped and punched him in the stomach making it spill all over him.... true story.

I also had a near death experience this morning here is what I wrote spoke to my phone as soon as I came home while I was shaking like crazy and trying to catch my breath:

I think I might die right now. I can barely breathe my heart is ponding so hard.
I just ran a half a mile then 10 hill sprints.

WHY you ask.... 

I asked my son what workout I should do this morning out of squats, hills or go run 4 miles. 

He said, "well mommy you "WILLY" need to run the hills like a million times."

Me, "but Wyatt that's an awful lot of times! I don't know if mommy can do that."

"Well ok mommy, how about a hundred?"

I just looked at him with an evil glare. 

Then he held up his hands and said,"ok . fine.....than THIS many!" (10)

"Deal!"

Man I'm out of shape! (<--- Did you totally picture Olaf when you read that? If not then clearly I've seen that movie WAY too many times!)

 I can't even tell you how exhausted I felt from that workout... however... I loved it secretly even if I really thought I was about to die... like really die.... it was that hard for me. 

I hope your morning was better than mine ;-)

Breakfast: Was in a rush after almost dying that I didn't have time to eat my eggs before a business meeting so instead I ate a Quest bar and coffee on the go!

I can't believe these bars only have 1g sugar in them! (YAY!!!)

Lunch: I ate my eggs with a sweet potato... I really need to learn how to take food pictures because well.... just look this was my lunch... its looks like vomit but it's seriously awesome!

yeah....it looks nasty.... sorry about that. 

Snack: Big handful of Almonds (raw) and blueberries

Dinner: These awesome crackers from Costco & tuna w/ mayo & mustard

again with the horrible food pics.... 

Then my beautiful cousin talks me into going to take a spin class with her tonight... my old one I used to teach.... I did it. 

I miss teaching spin SOOO bad!! 

Anyways I was burping up tuna the whole time... possibly not the best pre workout meal.... yuck! (TMI??) 

Dinner #2- Tyson Panko Chicken tenders, broccoli & baby carrots... yes I know the chicken is processed BUT remember I said if its has 2g or less of sugar then it's not off limits just yet.... well this had only 1g and it was yummy!!

Except... I was so sad....BBQ Sauce was not happening! Sweet Baby Rays, That stuff has 16g sugar in a serving! No thank you! Pass the mustard please!

I only ate 2 tenders

I finished the night with a half pomegranate.... I seriously wonder if anyone loves this fruit as much as I do... I love love love it!!!

I am falling asleep writing this so please excuse the misspelled words and run on sentences.

All in all a pretty solid day sticking to this..... 19 days left!! (whoop!)

Oh about those measurements... I forgot!

However i DID take the body pictures... I don't think those will make an appearance just yet... I may be a little bit nervous to show those babies to you... Maybe tomorrow....

Ok bedtime!
love you all and your support!!! Remember it's never to late to turn your life into a healthy fit and fabulous life... if you take it one small step at a time,

XoXo,
Lallenia

progress NOT perfection...

My update for this week......

I went to get my new measurements Friday AND my body fat dropped 1.45%!!! So I am at 20.77%!!! Which means I am right on track with where I need to be!! 

Stats:

Weight: 138lbs

BF%: 20.77%

Lean Body Mass: 109.33lbs

Fat Mass: 28.67lbs

So this means I lost about 2.5lbs of fat in ONE week and kept my lean muscle. Good stuff! 

I know by planning and prepping all my meals this week it payed off big time! SO that shall be my goal for the next 5 weeks!!

I will say i did slip a couple times this week by eating a couple bunch of yogurt covered almonds and an extra tablespoon of PB.... but the positive note is that I did not freak out or get mad at myself i simply got right back on track with my next meal.

I find that myfitnesspal app is awesome!! I REALLY LOVE IT! But sometimes i think I obsess with it and the reason why I will binge or overeat is because when I enter in the couple more (yogurt covered) almonds than I'm "supposed" to eat my brain tells me I'm a failure then I will spiral into an episode. 

I realized this when talking to my husband today. I know writing down food is one of the best ways to reach your fitness & health goals and to make you aware of your choices. i highly recommend people do this. For me, however, now that I know what to eat and how much to eat, if i mess up I look at myself as a failure or think i might as well binge.

Confused?? Me too! Heck, i suppose if this were easy to understand and there was ONE right way to log food and one diet plan that worked for everyones goals then we'd all be sporting six packs and round muscle butts. Dietitians and personal trainers would be obsolete. 

There is not. This is all a learning process no matter who you are or what your goals are, you are going to keep striving to get better and find a solution that works for YOU... not me, not your best friend, for YOU.  

This week I am going to try to not log my food (I'm scared!!!) and just eat off the diet plan and out of my cooler. I am curious to see how i will react to not having the control of logging the food and seeing my protein, fats and carbs right in front of me... My goal is to see if I do not obsess so much and just follow the plan then maybe I will not be tempted to binge or eat off the plan because I have some "carbs left over."

I am VERY excited about the results this past week and know i am on track even with the little slips but I am always looking for ways to get better... plus lets be honest... I do NOT want to be using food logs my whole life. For this next week I will be not logging my food, if I feel like i need to i will write it down on a piece of paper. 

I sit here debating if I should post my pictures or not this week....

WHY!? (Did i read your mind?)

 I mean after all I had awesome results according to my stats.

well...........

The pictures didn't turn out as awesome as i thought they would....

They were blurry and 2 of them looked better at the 9 week mark then the 5 week!!!! 

My only explanation for this is because i still do not know how to pose the right way to "flatter" my body. (or I ate my oatmeal FIRST then took the picture... does that really make that big of a difference?)

Yes. You know I'm going to post these...  shoot (pun intended) I've already opened up this much to you all about my struggles and life. Besides, it will show the process without a tan, pump up, airbrush, and everything else that happens to those pictures in magazines and from the stage... i also still have about 3-4% more body fat to lose.... progress lallenia NOT perfection...... 

Really though... What the heck? my 9 week out looks better than my 5 week...

I see you laughing at my pose... stop it! 

I know.... I know.... the suit I wear on stage better make me look well endowed.... because this one does not....... (anyone have $5,000 I can borrow???)

STOP LAUGHING AT ME!! I tried to look sexy and all i got was my tummy poking out and a funny look on my face. (*sigh*)

ok ok now this I can tell my waist got smaller and my back is looking leaner... which is what we want since that is where i carry my body fat. 

 I've always wanted really defined dimples on my lower back... I'm excited to see them coming in!! ... Yes I know you're still laughing because my attempt to pose in these pictures... I mean how funny does my hand look hanging down like that?

Well there you have it. 5 weeks to go. This is going really fast now and even if those pictures didn't flatter me I know I'm still on track. I need to get to sleep so  I can get up for 3:45am cardio.... blah....

I've learned to LOVE audio books now! Especially John Maxwell books!!! He's awesome! 

This book rocks!!! VERY motivating! I'm still learning how to apply this all to my life but i figure all this early morning cardio this stuff will be engrained in my head these next five weeks! 

Yes that says 4:18am and I already was listening to it for 32 min....... dedication!!!

I challenge you to read (or listen to) a book that will inspire you this week in an area you struggle with... weather it is with your relationships (The 5 Love Languages  by Gary Chapman is AMAZING), Health (It Starts With Food by Melissa & Dallas Hartwig will get you on track), or Business (Anything John Maxwell is inspiring). All three of these books and authors have changed my outlook on how i view my life in a VERY positive way. I've always been a HUGE believer in you are who and what you surround yourself with (everything from food to books to people).... makes you think doesn't it?

Looking forward to next weeks results!!!!!!!! (yes I will practice my posing so you all can stop laughing at me) 

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

Posing session and Update! (not to mention a cute little craft I made!)

It’s another update on my progress for the little competition I have decided to endure in EIGHT weeks (from yesterday)!!!!!!!!!

I must apologize; last week I thought I was 10 weeks out… nope. I was 9 weeks out. Which means the progress pictures were within three weeks not two.

(confused as to what i'm talking about? Read here first!)  

I practiced posing with my girlfriend, the fabulous AundreaAnnin, this week on Labor Day…. Ha… I am SO not graceful or coordinated… let alone in heels and trying to pose my body… I bet your curious aren’t you?

Ok ok here is a little taste of how awkward I look trying to do this… don’t judge me… well ok I guess I have to be judged in 8 weeks so I better get used to it right?

Aundrea, of course, has confidence, poise, rhythm, and a banging body…she’s kind of the whole package…. I’m just half wrapped right now. ;-)

This week…. OH boy. Well I lost another percent of Body Fat!! Yay to me…. But I also lost body weight…. Which means some muscle mass. GRRR… I am not a fan of that!
As of Friday September 7, 2012

My weight was at 137.6

Lean body mass (muscle) is 107.09

Body fat is 22.17%

This was according to JR at Elite Performance Nutrition. 

I’m really trying not to lose weight so I was sad to see this because it means I lost some lean body mass. I know I will but I do not want to until the last few weeks up to the show.

I am what they call an ectomorph. This means hard gainer (in terms of muscle not fat lol). From all my running and disordered eating I have to work a little harder to put muscle on my body.

Ok… I know this may bring up a lot of controversy and people trying to convince me other wise but with my lifestyle, background, and ‘I think I can’ personality….I’m not a big believer in the whole genetics theory when it comes to fitness, muscle, and fat loss. I think it’s partly genetics as far as WHERE you store your fat and the obvious stuff like structure of bones, face, hair, and eyes. But looking at the big picture I think that people can shape their body the way they want to IF they use the right tools, have the patience, persistence and apply it all to their life.

Yes, it’s going to take time, years even to get there but if you have a vision I think know you will get there IF you want it bad enough. Look at all the body builders who have changed their bodies and athletes that have made it pro…. Someone gave them the right tools and they ran with them. Yes some may have had athletic parents but many of them did not. They were motivated and determined to make it happen.

 I’ll use my husband as an example. He’s a BIG dude (and kinda cute too…), he has lots of muscle mass on him.  He has had to work at it for YEARS….I have seen pictures of him as a teenager…. Still a cutie but really SCRAWNY(don’t tell him I said that!)! Now 10-12 years later he’s massive (Please tell him I said that though! =))!

This was from 3 years ago! He's a lot bigger now,  I just think this is a great pic! 

 WHY? Because he keeps getting stronger year after year. He keeps track of his workouts and keeps making him self stronger and stronger. He’s parents are not big and muscular, neither are his siblings. They sure could be IF they WANTED to be but he is because having size and strength is what inspires him to work out. That’s what drives him to go to the gym after working long hours in the heat or cold working as a plumber. I can’t say I mind it at all, plus that’s how we met =) Ha… actually I’ll have to write a blog about that some day… my favorite story ever!

I bring this up because I hear people saying ALL the time, "it's my genetics, I'll never lose weight, or I'll never get a bigger butt, or I'll never be able to do a push up." Then they go back to their old ways of eating a lounging around. Never reaching the full potential of themselves.

Back to me because we all know I could talk about the hubby ALL day…

I want to tell you all that I don’t know why I lost some muscle mass and that I am doing EVERYTHING I am supposed to… but that’d be lying. My workouts are AWESOME right now; I am getting stronger each workout! Love it!

My nutrition has got to be stricter!! My mind keeps telling me oh Lallenia you still have X amount of weeks left before you REALLY have to hit it hard…SERIOUSLY 8 weeks is not far away!!?? 

I lost a little muscle mass because I wasn’t eating on the right schedule, the exact ratios per meal and I let an extra tablespoon of peanut butter slip or a bite of Wyatt’s dinner in my mouth. I’m telling you it’s crazy how precise you need to be when it comes to achieving a certain look in your body. NO, I’m not saying to look fit you have to do what I am doing by any means! But if you’re going to be judged on a stage next to a bunch of other people wearing bikinis, heels and loads of makeup you should probably hire a coach or two or three to reach your FULL potential. AND I'm not going to be one of those girls who don't follow what their trainer says then scramble last minute and try to use diuretics to get rid of bloat and puffiness. No way! I'm going to do this the right way. 

Do I think I will be at my FULL potential? Not necessarily. I think for me to look the BEST I possibly can I should be trying to gain size right now and putting on more muscle mass to look a little fuller. Then do a show next spring. BUT I REALLY want to have another baby! I’m getting CRAZY baby syndrome. So I am going to do the best right now with what I have. Then I will see how I do, perform, feel and look…. If it’s something I love I will pursue it more in the future… if not I will mark it off my bucket list! =)

As for my goals from last week....
Well lets just say I am a work in progress! I did do a couple of them but here is my list for this week and some of them may be repeated because I need to make it a habit still!

8 week out goals:
1.) Follow meal plan as exact as possible!! We brought carbs down a little this week. I will need to make sure I am eating enough fats to keep me satisfied. Also I realized if I do not have a plan for my family's dinner then I'm more likely to eat a few bites of their tuna melt or spaghetti noodles.
I made this simple little weekly dinner plan for my family so I can be prepared with my own meals and be mentally prepared to make and serves theirs.

I'm pretty proud of this!!! I know my handwriting is horrible but its a cute set up and I didn't even use Pinterest to help me ;-) 
It is an extra kitchen cabinet door we had lying around and chalk paint on the front.... I thinks its super cute and matches our kitchen perfectly!!! 

2.) Pose Pose Pose and Walk in those heels at least 3 days a week! I'm more nervous about this then the last two weeks of my diet!!!!! 

3.) Keep up my progress in the gym and NOT injure myself! (or get preggers.... haha)

4.) Register this week and book tanning... I already have my suit picked from the stunning Tamee Marie, hair & makeup is booked with the amazing Dani Cooper at BOSS studio (she's going to do it SO early for me!!!) and my Wifey Shannon and her parents are coming!!!!!! I'm SUPER STOKED for them to be here!!!! 

As far as the competition those are my goals. I have many personal ones but I need to get to bed!! 

Oh yes! It HIT me hard yesterday when i awoke about the show in EIGHT WEEKS.... as of yesterday (Saturday) my diet has been SPOT on!! and i plan to keep it this way unless JR tells me I need a cheat meal. I even ate this concoction  for dinner... 

This is 93/7 ground beef, 1/2 cup pumpkin and green beans mixed.... it was rather scrumptious! 

Nighty night!!!! Keep me in your prayers for strength, faith and confidence please =) XOXO

*Keep yourself Healthy, Fit & Fabulous*

~Lallenia~

Progress + Chocolate + PB = excited me!

My body fat is down about 3% in 2 WEEKS! WOOOO HOOO!!!!!!!!!
(In case you're confused as to what I'm doing read this blog first )
Can you tell I am excited?
I ONLY lost 1.5lbs from the SCALE but i lost 4lbs of fat! yes FAT loss is what i want NOT total body weight loss.
Check out this picture and you will understand why....

SEE!? Muscle LOOKS smaller than fat AND it burns more calories at rest than fat does. Do i need to keep trying to convince you to go perform some type of resistance training? If so here are some more reasons that lifting weights is better in the long run than just cardio:

1. Improving everyday performance in life (like carrying groceries and playing with children.)
2. Builds strong bones (helps against osteoporosis)
3. Helps fight against diseases and illness (like arthritis, diabetes, depression, heart disease and many more)
4. Protects against injuries by keeping your bones, joints, ligaments and muscles strong.
5. Improves balance, muscle control, and posture.

If you are a women with the thinking "but i don't want to get bulky lallenia!" Unless you're taking in obscene amounts of calories and/or steroids while lifting obscene amounts of weights, you WILL NOT get bulky! You will actually become leaner and more "toned." Toned is another word for having muscles on your body. I don't know about you but I like the look and the feeling of strong over weak and skinny.

I am not one that admires the look of Victoria Secret models.... well I used to when I was a teenager but that was before i discovered the strong, capable, and lean muscle look of fitness models. I used to dream about having a body like them. I never thought it was possible. I had such low self esteem and confidence. I didn't think I was ever petty enough, fit enough, smart enough or capable. I always thought i was so broken that no one would want me or like me.

I remember I always had to try to fit in with people in school. I didn't have cool clothing, I didn't know how to do my hair, I always tried to be good at sports but I only had "potential." I always had to work really hard to get anything right. I did not have much home support financially or mentally. I basically was lost and just fighting my way trying to figure out life on my own. Clinging to people and an eating disorder that gave me a sense of  security and acceptance, weather it was false or not I just wanted to feel like I belonged and like I was loved.

What does my little "feel sorry for me" story and strength training/working out have to do with each other? A whole lot!

Even if one didn't come from a background like mine and has the most amazing family in the world there is just something about having the ability to do push ups without being on your knees, being able to pull yourself up without the support of the assistance machine, squatting your body weight, sprinting up a hill without feeling like you can't breathe.... there is just something about feeling physically strong and seeing the definition in your body form that can change your whole out look on life.

Of course to get to be able to do these things didn't happen over night! I had to do thousands of push ups from the wall, then from my knees before I was able to do one from my toes, and pull ups.... I love them but they are so hard I'm lucky to get more than 2 wide grip but i still work to get more. It's taken me 2 years to be able to squat my body weight and sometimes I still struggle with the perfect form. Hill sprints freaking rock!!!! Yet they kick my butt every time! My point is seeing progress in the way your body and mind look, feel, perform and the strength you develop is rewarding in so many ways than just vanity. It has saved my life and my future.

This is my passion and something I will do my best to inspire others to feel and adapt as a habit. I will tell you out of my (almost) 8 years of personal training not ONE person as EVER regretted working out, eating healthier, and feeling stronger than they did the day before. It wont happen over night but if you constantly work at it, you too will reap the benefits of a stronger body and mind. Just make sure you know what you're doing and ALWAYS start off slow and steady at your own pace, don't campare yourself to anyone else.... focus on making YOU better.

Well this wasn't at all what was on the agenda for the blog this evening....haha I get a little passionate at times. Anyways.... 10 1/2 weeks before I step on stage half naked with heels that i don't even know how to walk in yet..... hmm... what am I doing this for again?????? ooooo yaaaaa.... because I made this as a goal 4 years ago and feel like if I don't do it now then I will regret not doing it. AND I really want another baby.... I do!!! Wyatt is getting so big and I am having baby fever. So if i can get this dang goal of mine out the way then I can check it off my bucket list =) Plus, I want to show myself I CAN look like those fitness models....I AM capable and strong enough to endure the diet, the training, and the dang 5 inch high heels. I got this.

I am just now starting to realize this is a competition. A REAL competition. I know I am going to be my best and look my best with the tools I have been given. I understand there is a lot of politics and what not so I am not going to expect a trophy.... but that doesn't mean I'm going to not give it my 110%.


Guess what  I made tonight....
Oh.My. GOSH. only the "dessert" that will keep me from feeling deprived during this whole dieting process..... I can't even tell you how freaking excited i am to share this recipe with you!!!!!! You ready for it????

Chocolate Protein Peanut Butter Mousse

I'm drooling right now thinking  of eating this again..... YUM!

1 cup Fage 0% fat Greek yogurt

1 Scoop chocolate protein powder

1 tablespoon coca powder 

1 tablespoon natural peanut butter (or other nut butter if desired) 

(can cut it all in half if need lower calorie amount)

Mix it all up really well...... ENJOY!!!!! 

Full serving

364 Calories

22g Carbs

10.5g Fat

48.5g Protein

I need to eat 2,000 calories a day so my night time meal can be about 300-400 calories and boy oh boy does this hit the spot!!!!
I tried it last night without the cocoa powder and PB.... wasn't the best thing I've ever made so tonight i needed 100 more calories from fat and protein.... so I added the crunchy PB..... simply delicious!!!!!

Ok folks.... it's WAY past my bed time!!! See I always have so much i want to write but I am silly and try to write before bed so I end up saying screw this and go to bed instead.... When I do write it at night I stay up later than I should.... maybe I will try writing during the day next time =)

-Keep yourself Healthy, Fit & Fabulous-
~Lallenia~

Small successes will equal BIG results =)

Tuesday 8-13-12
Workout in the morning!
Preworkout was one of my homemade Protein bars and coffee...yum!!!

Shoulders are my weak point. This is due to surgeries on both of them. Left one when I was in Mississippi playing basketball. I went to catch the ball from a hard throw and my shoulder suffered a partial dislocation which resulted in surgery. Needless to say I stopped playing after that.
 The other was from slipping on a boot campers sweat 2 years ago where my shoulder slipped out in front of me.

You know, I used to feel sorry for myself but then I realized, No way Lallenia! This is a GREAT learning experience for you and especially anyone you train. I strongly believe the reason my shoulders were so weak (besides me breast feeding at the time of one of them which doubled my chances of dislocating it!) is because when I used to lift in High School no one taught me how to lift to strengthen my muscles, tendons and ligaments... it was all just lift as heavy as you can. No one taught me how to lift properly, and how to strengthen stabilizing muscles as well as my major muscles. I will not get too in depth with the muscles but as you can see in this diagram there are many little muscles that need work just like the bigger muscles =)

Shoulder and Arms 

I always start off my workouts with shoulder strengthening exercises.

Scarecrows are one of my favorite to start off with. 3-4 sets of 12 reps (Keep strict form at 90 degree angles in each arm.)

Supersets:

4 sets of 4-8 rep range

Clean and press 55lb x2, 65lbsx2

Upright rows 45lbs, 55lbs, 60lbsx2

Push Presses 45lbs, 55lbs, 60lbs x2

Lateral raises 10lbs x4times

Seated DB curls 20lbs

Triceps kickback 17 1/2lbs

Cable curls 50lbs, 60lbs

Triceps Press downs 60lbs, 70lbs 

Cardio was in the evening with 25min of sprints up my hill by my house =) Growing that booty baby!!! 

But oh man do I miss my running!!! Especially during this weather! Argh... it drives me nuts not to just go for a nice 4-5 mile run with a breeze and fresh fall smells.... I keep telling my self only 11 weeks! Another goal of mine is to run a half marathon so next challenge will be that =) 

I know my workouts aren't very exciting. Many people may be thinking oh she's a trainer I bet shell be doing some cool crazy stuff.... sorry to disappoint! The best way to build muscle and strength is through consistent training, pushing yourself to get stronger each time you lift (with correct form!). Yes, you can do that with crazy exercises also but I am not about to get injured again, my focus is to keep increasing my weights and intensity. You'll see... I'll get great results! =) 

My diet was pretty close to right on again!

I have been obsessed with sauerkraut, sweet potatoes and ground beef... YUMMY!

Seriously myfitnesspal is the BEST!!! (and free!)

Wednesday 8-14-12 

A day that started off on the wrong foot but had ended up making me proud. 

My alarm was set for 3:45am...I pushed snooze. Woke up at 4:45 just in time for boot camp. That won't be happening the closer it gets to Nov. 3rd don't worry! 

I did AMAZING with my nutrition and was craving a PB&J sandwich after my son had one this morning. So i had this along with a protein shake and it turned out to be the perfect little meal as far as fats, carbs, and protein!! I was EXCITED! 

What we have here is a PLAIN rice cake,
ONE tablespoon natural PB,
 ONE tablespoon sugar free preserves. Delish!

 I have been measuring out 2-3 oz of sweet potatoes because i love them so much! Weird I know but i really enjoy them with chunks of meat. I have found if I do a little bit at a time I get to have them 3 times a day opposed to 2 times. As it gets closer and if i am not receiving the results I am aiming for i will change it up to exactly what the meal plan calls for. Rice cakes are another option in place of starch. i really like them  for tuna! Quick, delicious and simple meal preparation, great for school/work. 

Ok so here's where it was rough... i already ate my post workout meal. My husband made a ham and cheese roll up for my son and him after he was off work. Then he had to leave because he had another call. My son asked if i wanted a bite I said no thank you. Then he said "my mommy need one,"... so I took one... then ended up eating the whole thing because he gave it to me.

 I know many of you are thinking and so what? Well, for me, recovering from a binge/purge type eating disorder that's deadly. I am one of those ALL or nothing type personalities, I started freaking out in my head. At that moment my brother walks in with PIE from Village Inn.... REALLY??? how does that work?? Of course he offers me some. I decline but then he leaves and puts it in the fridge.

Here i am stuck on the house with pie in the fridge and already "ruined" my dinner because it wasn't on my plan. At this point I am battling in my head and am nervous. I get up, open the fridge, pull the pie out and grab a fork. Open the container, took a look at the chocolate, caramel slice... and told myself... "you can do all things through Christ who strengthens you. Since you cannot seem to tell yourself NO or STOP then ask for help. Do this for the people who are cheering you on. Do not sabotage yourself just because you want the taste." 

Not kidding I said ALL those things to myself and put it away. I grabbed some jerky to snack on to keep my mouth busy but not add crazy amounts of calories.

I will tell you even if this seems like such a little accomplishment... it is these little accomplishments that will make the big difference in reaching my goals. Besides the final numbers for the day weren't all that bad. The ham and cheese wrap did not take me on a detour  where I couldn't find my way back.

I was only up 82 calories and my carbs were 30grams higher =( but I'll take it!
 Couldn't imagine what the pie would've made it! eeeeek!

Workout today was LEGS!

4 sets of 4-8... ok not for all of them but that WAS the plan. 

Squat- 95lbs, 115lbs, 135lbs x2 sets of 4. 

Backward lunges- 35lbs 8 reps each leg 4 times through. 

Wide leg Stiff legged Dead lifts- 55lbs... form focus 2 sets of 10 reps

1 leg dead lift- 55lbs 2 sets of 8

Then my husband came in and said let me see your squat. So I showed him my 135lbs 5 times. He said I needed to get deeper. SO i dropped the weight to 95lbs and did 2 sets of 10 deep squats.... lets just say my butt is numb as I type. I'm scared to wake up and move in the morning. I wanted to keep going but my legs were shaking. 

It was a little random because I was interrupted but I can't complain. He kicks my butt and knows how to keep me motivated. =) 

I went to bed tonight proud of myself for having control and confidence, instead of regretting eating a piece of pie or going back to old habits. I really believe you just need to tell yourself you can do it and believe in yourself no matter what your goals are. 

The take away for today:
Workout the stabilizer muscles... don't ignore the ones that assist the bigger ones or you're setting yourself up for injury!

You don't have to do crazy workouts to get awesome results! As long as you're getting stronger, have great form and are challenging yourself, that is what matters and you will get results.

Celebrate the small successes, when the battle starts in your head always listen to the side that will give you a positive outcome and help reach your goals. You do not want to live your life wishing you had control. It's up to YOU to take that control! 

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

Average doesn't cut it

Average doesn't cut it.

Average doesn't cut it anymore these days. If I'm going to keep changing my life and other people’s lives, I have learned I need to keep growing as a person and fitness professional. I want to be above average in all aspects. With that said I've decided to take on an adventure for the next 12 weeks to be in the best shape I can within that time frame. I have wanted to do some kind of fitness competition since I started personal training 7 years ago, and I do not want to regret not doing one. 

It had been a dream of mine for the first 4 years… Then one day I decided ok I’m going to start training and just do it! I didn’t know what to expect but I knew I wanted to do it. Well… lets just say God had other plans for me…

But I sure as heck wouldn’t give up this little boy for the world!

Wyatt Scott
January 12, 2010
5 lbs 8 oz 19in. long

Six months after giving birth to Wyatt I made up my mind to start training for a fitness show again… (Urgh! God kept getting in the way of my plans!) I ended up dislocating my right shoulder, after slipping on one of my campers sweat, while demonstrating a bear crawl (note to moms: while breast feeding your body’s joints and ligaments are much looser than normal). That was one of the most (if not the most) painful moments I have ever encountered, yes it was even worse than giving birth!

I do not quit very easily! I had surgery in January 2011. I had 3 anchors placed in my shoulder and they cleaned up other bits and pieces. 

Here I am during my babies FIRST birthday a couple days after my surgery. =(

I did my physical therapy religiously because my goal was to get to do chin-ups again and “real” man pull ups. (Those just make me feel strong!) I was tempted to train for a show 8 months after surgery but was told that would be silly and to focus on getting strong again.

Here comes 2012… Dust myself off and try again. 

My girlfriend, one of my best friends and biggest fans, Ms Aundrea Annin, competes as a fitness diva in a federation called The WBFF. She is an amazing woman! We are always motivating and inspiring each other to better ourselves and reach goals personally and professionally.

(C'mon now...how amazing is she?!)

Aundrea found a show in May 2012 for me to train for...ahhh, perfect!

I had my meal plans, supplements and training program. I was rocking it for 3 weeks straight dropped 4% body fat and right on track… then BOOM about 10 weeks away from the show, I was doing assisted ("real man") pull ups with a band, the band slipped from under my feet causing my right shoulder to sublux. It was swollen and bruised for 6 weeks. (insert cuss word here) I couldn’t believe that could happen AGAIN!! I had already paid for 1/2 my suit & had it fitted, paid for my tanning, a booked my hair and hotels...oh I was sad devastated.

Back to the drawing board and physical therapy. I first thought "ok Lallenia, really? Why do you want this? It seems something always keeps you from succeeding at this goal. Just focus on being healthy."

 After thinking it over and one of my friends/amazing client telling me about this 30 Day challenge of eating nothing but whole foods. I took on that adventure instead (I blogged about it, check it out in previous posts if you want).

I LOVED having the discipline and focus of not (pretty dang close to not) eating anything processed. I feel that challenge has changed my life in many ways. It taught me so much about food and the way the body uses it more than ANY certification I’ve ever received, showed me how what you eat affects inflammation in the body, proved to me that my body doesn’t do well with heavy dairy products (bye bye Ben & Jerrys cheat meal!), and gave me the control and discipline I needed to pursue my next adventure… 

A Natural Bikini Competition on November 3, 2012. (eeeeekk!! I said IT!!!!!!)

Why bikini? Why not Fitness or Figure? Why am I doing this?

Lets be real… I am not built for a fitness or figure competition. I have been recovering from a shoulder surgery PLUS I have long lean legs and have to work my butt off  um, work my butt UP to build my glutes, HA! or any muscle for that matter!  

I am not one that cares about the glamour of it.... it's just been a goal I've set and haven't done yet. I will do my best and be my best but do not expect to win or lose. I just want to do it for the challenge, the discipline, the adventure.

This is going to be hard work, consistency and dedication. Just like anyone wanting to better themselves and reach goals… you have to work for it and WANT it. 

To be honest I was and still am slightly nervous about putting all this out there… I mean heck, now people can judge me and criticize as much as they want. So why am I going to blog about it? I mean seriously… why do YOU care so much as of what IM doing?

After blogging about my Whole30 challenge and receiving all the questions and curiosity, I realized people (including me!) need and want to know what the journey is like… not just the end result. SO many people do not realize the work it takes to get into (yes even if it’s only bikini) shape for these competitions. Especially coming from a REAL woman who hasn’t been fit her whole life, whose had a child, and who has had several injuries and many objectives to overcome.

This is going to be real..... this going to be raw (just like 80% of the food you eat right?)

Whew! With all that said typed, I’m going to share everything I'm doing, be 100% honest & up front. If you'd like to support me & follow along please do! If anyone is going to be negative or wants me to fail I'd prefer you to stop reading now and let me live my own life. I'm not a fan of negativity nor will I surround myself with any of that crap. 

Here are my before pictures and stats: 

My starting point as of August 9, 2012 SHOCKED me! Ok I’ll be honest…. Brought me to tears (lots of them)… I had my measurements taken and I had to face the fact I was injured and had lost much of the progress I worked so hard to get 7 months prior. 

I didn’t expect in my wildest dreams to ever see the percent body fat on my stats report, that I saw… it said 26%. I knew I lost some lean mass during my recovery period but never imagined that much! I have some work to do… lots of it! I can care less about my weight. 

Measurements: 

Weight: 141.5 on Elites Scale (137 on mine)

BF: 26% (AHHHHHHHHHHHHH!!!!!)--> I pray this is just a wrong pinch which I will find out this week!!! 

Waist:27in

Hips: 37in

Chest: Really? Non existent! Well, except when I wear Victoria Secret wonder bras ;-) 

Goals:

My nutritionist (JR at Elite Nutrition) says don't worry about setting a goal for weight because he wants me to have lean muscle mass and muscle is going to cause me to weigh more than most people will think. (Ladies... take note!)

Waist will probably get to 26 so not too much of a change, The hips will hopefully stay about the same... the shape and definition of them is what we want to change.  

Body fat for Bikini is usually a little higher than the others so I will probably be about 13-16% depending on how my body reacts to my diet and workouts.

Here are pictures as my starting point….(these were taken July25th)

Keep in mind these are just me! I am NOT tanned & oiled up nor do I have heels on. And Urgh… my weak point as far as where I carry my fat is my mid back and “love handles”… I wish I could put 50% in my glutes and 50% in my chest…. *sigh* 

Side view

Blah my weak point my back!
Hehe, see Scoobys nose? (bottom right)

Front....with a visitor!

"Ima getchya mommy!"

My inspiration & motivation!! 

Well I am all typed out all though my brain is telling me I can do more.... BUT I need to go run sprints before breakfast! 

 I will tell you about supplements, diet, and my training soon!

 I will give you the details of whats going on & every 1-2 weeks pictures & progress! =) I cannot promise I will everyday but I will do my best to get a post up once a week at least!  

I'm still trying to convince myself I will be able to walk in 5 1/2 inch heels.... ahhhhh so NOT me! 

A new adventure promises new things, gives you hope and experience. This is just me learning and growing to become a stronger person mentally and physically while being able to share what it's REALLY like, something i can look back on to remember my journey and to become ABOVE average in my life. =)

The quote on my phone that keeps me strong each day right now...

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*