WOW! The Shake Weight! Where can I get one?

I stole this from one of my favorite bloggers..... Muscle and the City

All I have to say is....wow! If only it were that easy.

Smashfit.com & Heather Frey

I thought I would introduce you all to Heather Frey and Smashfit if you are not already familiar. You can add her and her Smashfit group on Facebook. The reason I suggest this is that she sends GREAT Facebook messages. They are not about training and that if you do 25 crunches a day you'll have abs of steel by June....instead they are mental and pscyhological messages about how to stay focused and keep on the right track, which is what we all need now and then, right?

I attached a sample of one of those messages above. Also, her site has some really great articles also.

My favorite so far....

http://www.smashfit.com/article.php?aid=7

She also has a new shirt that she's selling once you're fan of yours like I am....

Thanks, Heather for being an inspiration!

P.S. I tried to link you to her Facebook pages if you click on the links on my first sentence but I'm not sure if that worked!!! Also, check her out on Twitter!

Lean Bodies Consulting

Well, I said " stay tuned" to my blog for an update on whether or not I chose to hire a trainer, but then I got injured. Actually, just after I signed up with him, I got my diagnosis and we decided it was best to wait until I was healed. Now, I am not 100% better, but almost there and READY READY READY to get back into "training." Since my own "bulking" attempts caused me to gain more fat than muscle, I believe, we are cutting now until I am at a better place and then will start to bulk again. I still plan to compete next year in 2010....so hope that no injuries occur between now and then!! I plan to work with Erik, though life evolves and you never know what will happen in the future. At this point, I trust his plan, knowledge and philosophies more than other trainers I have spoken with thus far (and I've listed those below)....no offense to anyone!

Check out Erik and Noel here:
Lean Bodies Consulting

There are some fantastic blogs on his site. Erik and Noel both have great blogs! I am extremely impressed so far with Erik and his plan! His workouts are kicking my ass!!! I made a bit of an ass out of myself at first telling him I didn't think I needed any training assistance because "there's only so much you can do with training"....turns out I was wrong! I'm learning every day from his plan! Also, his diet is great! It's so simple and makes so much sense AND is really easy to follow.....willpower, as always, is the hardest part!

Things I like most about Erik's plan and "philosophy" and trust him over other trainers because:

• His plans do not include 2 hours of cardio a day to cut. His training is concise and compact and works. Look at Allison Ethier who uses his training.
  
• He doesn't think that a client has to gain a ton of fat in order to bulk and in fact sets a "high" end and once that is reached, cutting begins because, after all, we all have a life to live even if we want to bulk at the same time.
  
• He doesn't plan on a "show" date until he's worked with you enough to see how your body will respond. Makes sense, right? I love the idea of cutting, until you reach see your body responding and THEN setting a date. I think it's the fear of every new competitor to not be ready to get on stage and face the dilema of 1. quitting 2. getting on stage and not being ready.
• Also, check out his CLIENT PICTURES (Before & After) which sold me on him totally!!!

Long story long....I am very excited about this new "chapter" of my life and am really excited about cutting back to my normal size and eventually into better "shape" than I've been in a while or ever. I can already see during week one that I am a bit out of shape and looking forward to seeing progress!!!

Also, I'll start posting progress pics in a couple of weeks. I'll be sending him biweekly progress pics (I think) and I'll start posting them. You've already seen my "before" as the last pic I took after bulking.

MUST HAVE: Vision Board

I got the idea to blog about my vision board from Girl With No Name on her blog. Great idea!!! Thanks!

I put together my vision board when I redesigned my office last Spring. I did not know that this year I'd be working from home and staring at it every day. Back then, I was using it only in the evenings after my long days at work when I wrote my masters papers. I'm now in here all day for work and then to write my papers at night, so my board is really important.

I also blogged about my calender and you can see that blog post here to see how and why I made this calendar:

http://fitori.blogspot.com/2009/01/inspiration-calendar-2009.html

I change the pictures periodically. I have a pyrografie of me that was done on my trip to Germany last summer. I have some quotes:

Become the woman you admire

Be happy for this moment, This moment is your life

The longest journey is the journey inward - Dag Hammarskjold

We do not remember days, We remember moments - Casare Pavese

Your work is to discover your work and then give yourself to it - Buddha

Be a Fitness Leader

I also have the meaning of my name: Victoria is Latin for Conqueror

her provocative and engaging smile will win you over
she commands attention wherever she goes
she will acheive great progress with little effort
others blossom under her influence
(I LOVE LOVE LOVE THAT!)

You can't live a perfect day without doing something for someone else who will never be able to repay you.
- John Wooden, former UCLA basketball coach

There are no shortcuts to any place worth going

Stay Fit, Love Life! (Monica Brant's slogan)

Real Women: fit bodies "She even makes grocery shopping look good..."

I went to Hobby Lobby (with a coupon, of course) and purchased 2 cork boards. I also then purchased khaki colored linen and I stretched it and stapled it over the sides. I also got picture frame hardware for the back so that I could hang it and I used outdoor double-sided tape at the bottom to stick it to the walls. I am still looking for thick enough curtains to match this khaki linen to cover the window in my office.

I challenge you to make one. Don't be afraid to be made fun of...especially if you're on the beginning of your challenge. You will soon be able to say...see, I can do it! I did it! Keep reminders around you of what you want and what you are working towards. It will inspire you and keep your mind in a positive place and it will make you feel as though you are not along in this journey. I think often we feel like we are the only ones and like we are freaks when we get out and socialize with people who are not like us with fitness. It's nice to have a safe place where this is not crazy! In my office, I am me. I am working towards my goal and my fitness "friends" and inspiration are all around me supporting me and pushing me.

fitness gear: Hand Sanitizer

I found this in Oprah's Magazine in September 2008. Thought I'd share with you because it looks like a great thing to keep in the car. I've added it to my list to get one. At least one day a week I forget to wash my hands before I get in the car and think...EWWWW! This looks like a less messy way than the gels and foams.

I Can't

I found this on Erik's Blog on Lean Bodies Consulting, but it was originally written by Leigh Peele on her blog. I feel like I should give them both credit here for both writing it and for me finding it. I love love love it!! It's fantastic!!!

********************************************************************************************************************************************************************************

I CAN'T.....

I can’t hit my diet today because I didn’t get a chance to get to the store.
I can’t do my workout today because it is cold outside.
I can’t get up right now and do my stretching because my neck hurts.
I can’t stick to this diet plan because it just asks too much of me.
I can’t stick to my diet today because I just need to get the job done.
I can’t stick to my diet today because I am tired and stressed and just need a break.
I can’t do this because I just want to live my life.
I can’t go out because I am too fat for life.
I can’t not eat when I go out with friends, it’s rude.
I can’t tell my spouse that I wish they would stop tempting me with fast food they bring home.
I can’t say out loud that this is the 2nd 3rd 4th 5th year in a row that I made a diet resolution.
I can’t tell my family that I need their help this time.
I can’t tell my friends that this time I want it to be for real.
I can’t take off my shirt and not cringe.
I can’t get it out of my head how good my life would be if I could just do this.
I can’t figure out what it is I am doing wrong.

I can’t be the person that says can’t anymore.

Eco-Friendly Water Bottles

Many of us are drinking a gallon or more of water a day and we need to take our water with us on the road out for the day. There has been a lot of controversy lately surrounding plastic water bottles and reusing them. I got a text message yesterday from my BFF, Shawna of styleberrry HOME who mentioned that a neurosurgeon told her yesterday that Nalgene bottles (that are not BPA free) are worse for us than we already know. So, I looked for some info to put on here about how bad they are for us, but then I realized that we are hearing from EVERYWHERE to stop using these plastic water bottles....so let's stop using them! And, I decided instead to blog about my favorite eco-friendly water bottles and let you comment on your favorites also!

The photo above is my set of SIGG bottles. I love mine. They are aluminum so my water doesn't taste funny after a while. They have little cleaning tablets that you put in there and let sit with warm water and they clean the bottle out. They also have brushes and things. I think I paid $22 for each of mine so I only bought three and those are my water bottles. I love them. I know you can search for ec0-friendly water bottles and find all sorts. You can read on the SIGG site all about their products.

How to choose a gym

There are a few great articles on Bodybuilding.com regarding choosing a gym. Here are a few facts though for you to consider when trying to choose a gym to reach your fitness goals. They are numbered but re-rank them in order of what is important to you.

1. Location - If it's too far away, will you go? Is it close to work or home? When do you go most often, on your way home from work or home? What if you change jobs or move?

2. Membership costs - What do you get for that cost? What are the initial fees? What are the monthly fees?

3. Cancellation Policy / Contact - What happens if you move? How long are you contracted?

4. Extra Services - Tanning included? Massage services? Hot Tub, Steam Room or Sauna? Nutritionist? Trainers? Smoothies? Protein shakes?

5. Hours - This was huge to me, because the limited hours were killing me on the weekends.

6. Classes - Do you love spin classes or yoga? Check for those classes at your new gym

7. Cleanliness and upkeep - Are the machines maintained for safety? Are all of the facilities clean?

8. Type and quality of equipment - Exactly the reason we are "leaving" our base gym (and many others left as well). Look at all of the equipment. Do they have what you need?

9. Crowding - Go at your usual time. If you're a gym-goer at the busiest times of the day especially, go and make sure that you can get on the equipment at those times. What good is your gym if you can't use the equipment while you're there?

10. Ambiance / Atmosphere - It is true that the architecture and decor of any room makes us feel good or bad. Do you feel good there? Are you comfortable enough to get a good workout in EVERY day??!! Try it out. Do you WANT to go back?

11. Child care / Nursery - What age do they take babies? If you think you might have children during the time of that contract. Some nurseries take babies at 6 weeks, others three months! There's a big difference when you're trying to get back into the gym and lose that baby weight!

12. Membership demographic - This matters more to some than others.

**Always try out a gym before you join. I think you should work out for at least a week, on a normal week there to see how it works in your life**

Anytime Fitness

Well, folks, I joined a new gym. We have worked out on base for years because it's free and usually it's the best gym in the area. Recently, though, our gym on base replaced all of its machines with some off-brand CRAP! And, our base is over 25 minutes from our home one way so, we went gym shopping and we chose the gym that's only 2 miles from our house!!!!

Anytime Fitness works out really well for me when I travel also because there is a gym just about anywhere I travel. I also loved that on the weekends, it's Anytime!!! Our base gym and most gyms are only open from 10-5 on Sat/Sun and that just doesn't work. I was starting to count how many workouts I was missing due to those times. And, just one is too many! So, these perks were worth it. There's also free tanning at mine, but I haven't done any tanning because my dermatologist warned against it.

To check out an Anytime Fitness near you....
http://www.anytimefitness.com/

MUST HAVE: Food Scale & Measuring Cups

If you're eating healthy and still not losing weight or you're just not sure how much to be eating...or if you're just like me and you're OCD and need specific directions at all times to follow....MEASURE YOUR FOOD!

I LOVE my scale, it's above. I can measure in grams or ounces. It's helpful because some fitness gurus use the metric system so I can measure in both. I would have no idea how much 100g of yams is without my scale.


If you don't want to use or buy a scale, just use a measuring cup when measuring out your carbs. You can have as many green fibrous carbs as you want. You should be eating a palm-size piece of lean meat. The carbs though is where I see people using heaping spoonfulS of the rice or pasta.....SO if you're going to do nothing else, grab a measuring cup and measure out 1/2 cup of wheat pasta or brown rice tonight :)

MUST HAVE: Coolers, Cooler Packs, Tupperware...

Today, I had to go out in the field for the day, so I packed my meals and yes, I ate them cold...true dedication. :) I honestly never thought I'd do that!! Never!! I have coolers of all sizes and I think you should too; that's why I'm doing this post. This wasn't enough space to put all of my food for the day so I packed my snacks in a separate, much smaller cooler. I love the cooler/freezer packs. They work really well...


I have coolers of all sizes. I travel with my job so when I'm gone for a week, I have a really large cooler I pack with all of my food, all six meals a day. I know some of you will be faced with a time where you have to go out of town, for the day or the week and you can be a freak and take your food or you can be "normal" and eat like everyone else...looking and feeling like everyone else. I plan for a "free" day so that I can be a bit normal at times, but I don't want to be "normal" because I am not average...I am exceptional. I feel I have been given the gifts to be great at whatever it is that I choose to do or have the drive to do. I don't let myself give up or go easy on myself because I feel like I have to give it my all if I'm going to do something. The post about being average is for another day....

As I've said before on this blog, with the up's of working really hard, I usually fall down and fall off the wagon at times as I'm sure all of you can relate. I HOPE this time will be different. I realize that for it to be different I have to remember that the fight is never over to be better, work harder and live a healthy and happy life. For me, I have to be in shape to be happy and to feel healthy and to get the most out of life. I thank you all for your help with this and I didn't mean to get into a rant about all of this with the cooler.

MY POINT is that this all takes planning. If you plan your meals on your "diet" days then you will not get the chance to think about how hungry you are and WHAT you want to eat, just that it is TIME to eat again and you'll go to your cooler for your next meal. It is important not to get too hungry or you may lose your willpower to eat right.

Cooler and water in the front seat with me

MUST HAVE: Versa Gripps

I LOVE LOVE LOVE MY VERSA GRIPPS!!! I will NOT lift on a back day without them. I am able to lift SO much more weight with them. I had a problem over a year ago with tendinitis in my right hand from lifting (wide grip lat pulldowns) too heavy, heavier than my hand strength could lift. I originally had the FIT series that I used for a couple of years. I then bought the PRO series, because it was time to move up and get a bigger strap as I increased weight. I love my new Pro series!!

I also got a small in the PRO series like my small in the FIT series and it was too big. I used them for one workout, emailed the company and they agreed to take them back!!! I exchanged them for an XS and I love my new XS. So, not only do they have a GREAT product, but they also have a GREAT company with GREAT customer service. Watch the videos below.

Check out Jenny Lynn below lifting with the Versa Gripps

Jenny Lynn Part 1:

http://www.youtube.com/watch?v=0YsQXkxN6fc

Jenny Lynn Part 2:

http://www.youtube.com/watch?v=bA-D4J9io3Q

You can also check out their website and their blog:

http://versagripps.com/

http://powergripps.blogspot.com/

Muscle & Fitness - Feb 2009

This is a fantastic issue! Those of you ladies who think this magazine is only for men, you are wrong. It is geared more toward men, yes, but we can all learn from, adapt and just plain do the men's workouts. This issue has some great workouts for SHOULDERS and TRICEPS.

Figure Pro Pauline Nordin has a great spread on her Delt workout. It's great! I learned a new exercise - Bent-0ver Front Raise. I tried a lot of her workout today and you can see that in my Daily Fitness/Food Journal.

Also, you can see that there are a number of other Shoulder workouts and info in the magazine. There are tons of different Shoulder workouts outlined. At least go to the newstand and check it out.

Workout Wear

Have you ever felt like you have to GET into shape before you go to the gym? I think we all have and it's important that you feel good while at the gym so that you'll feel empowered to keep it up! There are mirrors everywhere you turn in a weight room and it's really important to watch yourself lifting weights so that you can watch your form. It's inevitable that you'll have to look at yourself in the mirror, so feel like you look good while you're there!

I've learned with everything we wear we have to accentuate our positives and underemphasis our negatives. We all have both. We are not perfect. We can't be. I used to think that when I tried something on that didn't fit well that there was something wrong with me. It made me feel insecure about myself...I must be too fat. Not true! That item just doesn't fit ME! We all have different bodies and we have to find clothing that looks good on us.

So, shop around. I found my workout gear at TJMaxx. When you find a pant that you like, for instance, shop all the TJMaxx's in your area to find another pair. Or if you're like me, you'll utilize your friends in different areas and ask them to look for them for you! Buy enough for each day during the week that you work out. Have an outfit for every day of the week that you go to the gym...No excuses! When you have all you need for every day of the week, you can't use that as an excuse not to go to the gym AND it will make your life easier so that you only have to do laundry on the weekends. The picture to the left is the one I sent to Shawna to look for some for me in her area....These and most of the workout pants at TJMaxx are $15-19.99. The bottoms in the first photo are old and worn and I finally threw them all away because they had been washed so much they faded. They are the yoga series at Victoria's Secret.

Not only do you have to feel like you look good, but you have to be comfortable. I still remember the times I've worked out and my clothes didn't fit well and I either felt uncomfortable about the way I looked or I couldn't move comfortably enough to lift well. I've had shorts too tight in the legs so that when I try to squat they dig into my legs or ride up...both awful. When you try them on the fitting room, move around, squat, lunge, sit down, stretch and see how it feels. Can you move comfortably?

Undergarments are very important as well. I personally have tried all kinds of undergarments and my favorite for bottoms are boyshorts. Again, you need enough to go with every workout for the week. So, Underarmour for me was out of reach because of cost. So, I went to Target and found some GREAT boyshorts! For me, these are great to move and lift in, including lower body workouts. I hate panty-lines and wedgies! Who doesn't? And, a thong to workout, with as much movement as is involved in squats and lunges and running can sometimes pull and chafe. So, find what works for you. These come 2/$9.99 at Target. I love them.


You have probably thought about your sports bra so I won't go into much detail. There are many resources out there for well-indowed women. I'm not one of them so I can wear pretty much anything. I do tend to double and triple layer so that I don't have "headlights" if you know what I mean while at the gym. I would prefer to minimize attention towards myself so I cover that up. There is probably a sports bra that fixes that but again, I have at least 5 so that adds up when you start talking about getting expensive, special sports bras. If you do have a large chest, there's no way around it and you MUST invest in nice sports bras. I got my sports bras in college at a Nordstrom Rack in Denver for under $5 each. I still wear them and love them. I'd buy more if I could find them. They fit me like a glove! I love them.

Workout tops also need to be comfortable and for me, I vary my attire depending on what I'm working that day. I have shorts that I love that I found at Dick's Sporting Goods. I wear those only on days that I work legs. On those days I usually wear a t-shirt for a top because I don't need to see my arms while I'm working legs. My favorite t- shirt is a 2xist shirt that I found at TJMaxx in the men's section. Their small is perfect for me! I love those!

On upper days, I always show my shoulders and arms. I have some men's undershirts that I have cut the arms off and tuck under the straps of my sports bra and I have some great Lucy brand tanks that I got on sale at the Lucy store in Dallas. Those were regularly $40 and I got them on the sale rack at around $15 each I think. I also found some great spandex tanks at Old Navy one year on discount for $5 at the end of a season. One of my Lucy tops is on the first photo on this blog.


Your hair also must be out of your face for you to be comfortable. Depending on my hair day, some days I put on a no-slip hair wrap to hold the hair out of my face. Other days I completely wrap my head in a bandana! Even when my hair was long, I put on a non-slip headwrap to keep the "whispies" out of my face.

Shoes are also very important. And, this is a personal decision based on your feet and what you're using them for. You should have a pair of shoes that is JUST for working out. Don't run errands and mow the lawn in them, just for working out. And, if you're a runner, you should probably have a pair for running and another cross-trainer for lifting. I just bought Asics based on a recommendation from a few friends. I should have bought a size down though so that after they stretched they'd still fit. Mine fit perfectly at the store and now they're too big. :( Lesson learned. Also, pay attention to the arches of the shoes. I swear by inserts! I have spent a lot of time in Foot Solutions and bought very expensive (to me) inserts for all of my shoes. Also, on the weekends and elsewhere I wear Birkenstocks (the cutest that they make, of course) just becuase of my ridiculously high arch!

Good luck on your quest to feel good, look good and be a badass at the gym!!!!

MUST HAVE: Heart Rate Monitor

I have not worked out without my heart rate monitor once since I purchased it almost two years ago and I don't plan to. I use it during cardio, reading my heart rate on the display on the treadmill or when I'm running our dog to make sure that I am keeping my heart rate in the right zone. I also use it when I am lifting to be sure that I am keeping my heart rate up and not resting too long in between sets, and also so that I am aware which exercises are good both aerobic and strength exercises. I often turn my timer off and put it on calories burned and decide that I'm not leaving until I've reached x amount of calories burned.

My heart rate monitor is listed here to the left. I purchased the Polar F6 Women's Heart Rate Monitor Watch in Pink Coral because it was on sale. A good one will run around $100 but you can pay more and get even better. The most important thing is that you get one that is CODED so that it blocks other heart rate monitors around you. Renee was telling me about the guy running next to her on his treadmill who kept slowing down and couldn't figure out why his heart rate was still 175!!! It was because his treadmill was reading Renee's watch! So, yes, you can see your heartrate right on the screen of your treadmill but it will really mess things up if you don't have a coded watch, so look for that.

Renee talked me into getting a watch...I got one just like hers I think...when she came to visit me. We always work out together when we visit each other...if only we lived near each other. I could work out with her every day and I'd be in the best shape ever if I had her as my lifting partner! She is a freakin' tough chick! As we were working out, she kept telling me how many calories we were burning and I was sold. I haven' t worked out a day since then without my Polar and that was almost two years ago.

Your heart rate monitor should work with a strap around where your bra line is and then the watch. Mine is basic but I only need the time, how long I've been working out, my heart rate and how many calories I've burned. There are others on the market that have easier stop watches that work for Crossfit-ers. Others are compatible with your computer and you can download your workouts and analyze them. If you are a biker, there are great options out there for you as well that will be on the high end of the range around $300+ but well worth it if you use it every day.