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Showing posts from January, 2012

I Am Rich(And So Are YOU)

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"...give me neither poverty nor riches, but give me only my daily bread. Otherwise, I may have too much and disown you and say, 'Who is the LORD?' Or I may become poor and steal, and so dishonor the name of my God."
 -Proverbs 30:8-9

When I used to read this passage of scripture, I would pray something like, "God, help me to be content with what I have; let me never have so much that it distracts me from You. Let me not be poor or rich." I definitely didn't consider myself in the "rich" category, but rather somewhere in between.

And then one day it dawned on me. I don't remember the exact moment or what exactly made me come to this realization, but I just remember thinking, "I AM rich."

I realized that compared to the rest of the world, I am in the "rich" category...and so are most of you! Maybe not compared to what we think of as rich in our country...but to so many people in the world, we would be considered rich to t…

No Wrong Way To Eat a Reese's

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So I had this thing on my dinner table all week to look forward to:
And yesterday it was demolished by my husband and me: There's no wrong way to eat a Reese's, right?

Also for our treat meal, I made these yummy pepperoni rolls that I found on Pinterest(yes, I now have another thing to keep me from being productive!) They turned out so good! I will definitely make them again.
We ended the weekend with a fun ice skating excursion, my favorite winter activity! I have so much fun with my husband, so glad I have him as my best friend! :)

Rough Week

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Wow, it has been a LONG week. 2 funerals in one week(and the same family) is rough.  It's just hard seeing all the pain and sadness. It brings back memories from when my dad died-that was the hardest time of my life.

But death and loss is a part of life, and it's something we all have to deal with it at some point. The thing that keeps me going is that I have HOPE.

I know that God is with me no matter what; to comfort me and give me peace. I know that I have a future to look forward to, beyond this earth. Without faith, without hope, I don't see how people get through this life. Without hope, you have nothing.

It gives me comfort that both my grandpa and great aunt were followers of God, because I know that they are in a MUCH better place than we are.

 It's hard to experience loss, but all we can do is seek God, praise Him for the good things in our lives, TRUST Him, and thank Him for all He has done for us.

Growin' Aint Easy!

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My weight has not gone up a whole lot(I'm consistently around 123lbs now), BUT I can tell that I'm growing. My arms and delts are looking bigger, and maybe, just maybe, even my thighs! Those extra calories are just what my body needed!! Dang, if I had just been doing this the last 2 years!

Now I just have to continue to be consistent and patient. I'm not going to try to rush it or try to gain 5lbs in a month-I'm going to give it enough time so that the weight I gain is mostly muscle. I may have gained a small amount of bodyfat so far, but it just makes me look bigger, and that's what I'm going for. :) I have no desire to be "shredded", at least not right now. BUT I also don't want to gain a bunch of fat either. Increased fat cells? No thank you.

My stomach is definitely my trouble area(all fat on my body goes to my love handles), but if  I can maintain this while eating 2300-2500 calories, then I'm happy. :)

I've been consistent with getti…

How TO Get Results In The Gym

What to do in the gym if you DO want to get results:

-Stop trying to "spot reduce." 

-Forget about "toning". Toning = building muscle+losing fat. Not lifting 5lbs 20 times.

-Lift heavy.  The last few reps should not be easy.

-Challenge yourself.  

-Try new things. It's okay to be uncomfortable.

-Increase the intensity. Add in some interval training to your cardio. (BTW-if you can do an hour of "intervals", you're not doing them right.)

-Progressive overload. Try to lift a heavier weight or get in an extra rep or set each week.

-Train your whole body, not just your abs.

-Change up your rep range-instead of 3 sets of 12, try 4 sets of 8 with a heavier weight.

-Change up your routine every month or so.

-Do more compound lifts, like squats, rows, presses, and deadlifts.

-STOP doing hundreds of crunches.

-Use more free weights and less machines.

How NOT To Get Results

Here are some things you should do in the gym if you DON’T want to get results:

-Dumbbell side bends
-An hour of cardio on the elliptical...while reading a magazine

-500 crunches on the exercise ball after your cardio
-5lb dumbbell curls and kickbacks…maybe even at the same time, with opposite arms
-Inner/outer thigh machine
-Any workout from Shape magazine
-15-20 reps of every exercise, for "toning"
-The same exact routine you’ve done for years
-Don't use any free weights
-No heavy squats or deadlifts…or anything too hard

You Have to Want It

I have to admit-sometimes I get tired of trying to motivate people. I can't GIVE someone motivation. It is something that comes from within. A decision and a willingness to make a CHANGE.

To me, it's simple. You either want it, or you don't. You either want to look and feel better, or you don't. You either want to be healthy, or you don't. You either want to make changes, or you don't. It's YOUR choice.

I can't tell you how to get motivated. I can't MAKE you want better or expect more for yourself. Be satisfied with yourself the way you are right now...or decide to take the steps it takes to make a change. YOU have to decide to put in the work to get to where you want to be, or don't...and stay the way you are.

If you're not willing to make some changes and sacrifices, then don't complain.  Don't expect results from half hearted efforts. Don't expect someone else to give you motivation. YOU have to WANT IT and then go after it w…

Put That Weight Down

http://gubernatrix.co.uk/2012/01/10-good-reasons-why-women-should-stay-away-from-weights/

Why women should stay away from weights:

1. You might break a nail.
2. You could even bruise a male ego or two.
3. You’ll eat properly and still be able to lose fat. Work of the devil!
4. You’ll look more like an athlete and less like a runway model. Skeletal is sexy, right?
5. You’ll be able to lift heavy things without asking a man for help, thus upsetting the balance of the universe.
6. You will be seen in public without high heels.
7. You’ll grunt, sweat and feel sore. So unladylike!
8. You’ll be proud of your pert bum instead of being self conscious about it like a normal woman.
9. You’ll be more active and confident instead of sitting around looking pretty. What are you, some kind of feminist?
10. You’ll be stronger, leaner and sexier – and we all know where that can lead!

We'll Miss You, Papaw

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I lost my grandpa yesterday. It's a very sad time for our family, but I'm so glad that at least we were able to spend the holidays with him. He will be greatly missed.
My papaw-he always had a big smile and a wave for the camera!

Be Careful What You Wish For

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The song, "When I Grow Up" by the Pussycat dolls came on my Ipod the other days as I was working out. There's a part in the song where they repeat the phrase, "Be careful what you wish for cuz you just might get it." Well, it got me thinking!

A wish is nothing but a wish until you take ACTION. A wish is ONLY a wish until you decide to PURSUE it. When you take the right actions day in and day out, put in the work, and be persistent-your WISH can become your REALITY.

Almost 9 years ago, I had a wish. I had just started reading Oxygen magazine, and I remember flipping through it thinking, "I wish I could look like one of those girls someday."

 While I had that thought, a part of me never thought that I would ever really look like that. It was just some far off dream. Maybe it would happen, maybe it wouldn't.

But I took action. I had been lifting weights, but I really got serious with it. I began to read and study as much about nutrition and building …

Fitness Competitions

I came across another article that I thought I would share:
http://www.soheeleefitness.com/2012/01/17/my-thoughts-on-competing/

I have never  had any desire to compete-it's never been and probably will never BE a goal of mine. I get asked all the time if I compete...like there's no one who wants to look good just to look good?! 

Just from the blogs that I have read and a couple of people I know who have who have competed, I've seen the damage and the unhealthy habits that can result from them. Not that it happens to everyone who competes...but I think it is quite common.

I'm not bashing competing at ALL. I have respect for people who can do it-it takes a LOT of work and extreme dedication, much less the guts to get up on stage in front of a crowd in next to nothing! And I understand that it gives you a goal to strive for and a reason to train and eat healthy, and also as a way to enter the world of fitness modeling, if that is your desire.

But I also believe that peop…

Take It Up a Notch!

The reason most people stop exercising after a couple of months after the new year(or anytime, really), is because they eventually reach a point when they stop seeing results. 


This is most likely because they have continued doing the same thing as when they first started, without ever changing it up or making it more challenging. Our bodies are very smart machines. When they get used to doing the same thing over and over, they eventually adapt to it and no longer have to work as hard to do it. Therefore, you don't burn as many calories doing that same activity.
What may have challenged you in the beginning is not going to remain challenging as your body gets stronger and more conditioned. If you started out walking every day for 30 minutes, eventually that is not going to be a challenging enough stimulus for your body to produce results.
What most people fail to do in their exercise program is to continuallymake it harder, to make sure that their body is staying challenged. It'…

Strong Is Sexy

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It Doesn't Need to be Fancy

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I've never been a fan of  huge chain gyms.

I mean, really, I don't need a cardio theater, or a tv on my treadmill, or hundreds of fancy machines, or aerobic classes....nope, I'm a simple girl. I don't need all that stuff to get a good workout.

I've always liked the gyms that aren't as fancy, the "hole in the wall" type gyms or warehouse gyms, the ones that most people wouldn't want to join. Because all I need are some dumbbells, barbells, a pullup bar, and I'm good to go.
No butt blaster machine or cable crossovers for me. I'll take squats, deadlifts, presses, pullups, and lunges, thank you. Just give me some heavy weights!
I don't watch TV when I workout because I'm focused on the weights. When I'm on the treadmill, I'm usually running so fast I couldn't even watch TV if I wanted to.
 I don't need fancy machines because my body IS the machine. My philosophy is keep it simple, stick to the basics, and lift heavy.
Just …

Yay For Snow :)

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Unfortunately we didn't really get much accumulation, but I loved seeing those big white flakes fall from the sky! I'm waiting for our one big snow of the winter, if it's going to come at all. It hasn't snowed once yet! :(


It was sooooo cold out today, so I stayed home all day where it was nice and warm. Asher and me were pretty bored. I didn't take him out for his daily walk, so sat in his usual spot at the top of the stairs and sulked. Poor little baby. So I've been doing really good this week with keeping track of my calories. I've been consistently getting in around 2300 calories and between 170-200 grams of protein. I am at the point now where it seems that all I do is eat! I mean, I've always eaten a lot throughout the day, but not so much at each meal. I don't have snacks anymore-I eat a meal every 3 hours with protein, carbs and fat(except for last 2 meals of the day- only protein and fat). Surely that scale will show a higher number in the ne…

NO Other Option

I always hear people talking about falling off their “diet plan” for days or weeks, or even months at a time. I mean, we’re all human, it’s understandable. We can’t be perfect, and that’s okay.  But weeks?? Months??

“If you threw in the towel every time you didn’t score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you slip up once doesn’t mean you should quit! You’re only human. Don’t let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again. -Tom Venuto

Now, I have my occasional treats here and there, but I never stray from my “diet” because I don’t think of how I eat as a diet. It’s NOT a diet, it’s my LIFE. After so many years of eating this way, it’s ingrained in me. To me, there IS no other option.
Does that mean I eat perfect 100% of the time, 365 days a year? NO. Does that mean I NEVER have cravings? NO. If I have something that’s not healthy does that mean I’ve r…
"Get your mind right before you worry about your body. Eliminate negative thoughts, people and situations. When you do that nothing can stop you."
-Jason Feruggia

My First Strict Muscle Up!

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Well, I achieved one of my 2012 training goals! My goal was to get a strict muscle up(without a kip/swing), so I though I'd practice at it yesterday since I'd never tried it before. I got it on my first try!
I was pretty excited because I really didn't expect that I was going to be able to do it! I remember when it was so hard for me to just get a kipping muscle up a year ago, and now it's become so much easier. It's amazing what becomes second nature when you do it over and over and over again.
So in other news, for those who are following my weight gain journey-I was up to 123lbs today!  2 more pounds to go!  I want to get up to where my weight is 125lbs consistently, that way I know it's my actual weight and not just water weight. 
I have been 118-120lbs for the past 5-6 years or so, so getting up to 125 is a big deal for me.  I know that I'll gain some fat, but I also know I have gained a lot of musle in the last few years because I'm leaner now, ev…

Meals For The Week

You guys probably think I have absolutely NO life since I post so much!! Well, okay, it is kinda true...haha. ;)

But really, the thing is, as a trainer, I train people either in the mornings or in the evenings, so I sometimes have hours during the day to do nothing. Well, not that I do nothing-I cook my meals, clean clean clean, walk my dog, workout, write out client programs, read the bible, and write and read blogs! :)

I thought I'd share what meals I have cooked for the week:

*Lean beef burgers(I eat these on a lettuce bun with ketchup!)
*Brown rice
*Marinated baked chicken(marinated with Stubb's chicken marinade-yum)
*Jamie Eason pumpkin protein bars

I'll probably cook up some ground turkey later in the week to mix with my brown rice and boil up some eggs just to have on hand.

Today was my first day of drinking whole milk-I'm starting with just one glass a day this week. And I found out that I actually really like whole milk!

GOMAD? Desperate Times Call For Desperate Measures

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My weight is still not going up as much as I'd like. However, I can tell that I have gained some because my abs are becoming a little "softer". And I am starting to be okay with that. I know I can't gain weight and keep my abs.  It's either ripped abs with a scrawny body...or... soft abs and a bigger body! I'll take the bigger body! ;) These quads and glutes have GOT to grow. I'll take a pair of those quads, please, thank you.
I've been reading a little about GOMAD.  GOMAD=Gallon Of Milk A Day. As in drinking a gallon of milk a day. Whole milk, that is. This strategy of drinking a gallon of milk a day has been used for years and years with bodybuilders and powerlifters as an easy way to put on weight fast.
Okay, so I know that I don't need to drink a whole gallon of milk a day-I need to gain 5 pounds, not 25! But I was thinking that adding in a few glasses a day would be an easy way to get in some extra calories without having to change anything …

Squats & PIZZA!

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My weekend consisted of squats and sprints Saturday morning, followed by PIZZA, church and then bowling on Sunday!

So...I hit a squat PR of 210 pounds! I've  been trying to get that for a long time, so I was pretty pumped about it. :)  Wish I had gotten a video, but maybe next time!

For this week's cheat meal, we had pizza from Papa Murphy's. It's been a while since I've had pizza, and it sure was yummy! It was followed up by a few slices of leftover birthday cookie.... and... a couple slices of cinnamon pizza. :)

Surely after all those squats and sprints it went straight to my quads, right??? ;) It's been a while since I posted a cheat meal pic, so here goes(it's okay to drool):

Working Out Sucks

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I hate to hear people say things like, "Working out sucks!" What they don't realize is that with that kind of attitude they've already set themselves up to fail in their fitness program.

Sure, some days working out will "suck"- it's not always easy to go to the gym when you're feeling tired or just not motivated, but you have to try to change your mindset about it. You have to start think ing of it as something you GET to do, not something you HAVE to do.

I look forward to working out because I know that each workout is helping me to get stronger, to feel better, to look better, to relieve stress, and to be healthier. Why would that "suck"?
Well, I guess when people say that working out "sucks", what they mean is that it's HARD. Well, yeah, it IS hard. It requires a some EFFORT. It requires some EXERTION.... maybe even a little sweating, heaven forbid. SO WHAT? Nothingworthwhile comes easy, right? You have to WORK for the res…

Skin Care

So I thought of something that I really need to start doing this year-I guess a sort of "resolution"-to take better care of my skin! I have always been bad about having a good skin care routine. Right now all I do is use wipes to take off my makeup at night, and then just rinse my face in the morning and put on moisturizer after that.

I just HATE going through the whole routine of using a face wash at night, and scrubs, masks, and moisturizers and all that. It takes too long, it's messy, and I'm just too tired at night to fool with it. I've tried, and I just never stick with it! Can you say lazy??

However, my skin lately has been horrible(breakouts!), and I need to do something about it. Well, my skin has never really been that great. I was definitely NOT blessed with smooth, glowing skin, unfortunately.  I'm SO jealous of people with good skin!  I had acne prone skin all through my teenage years. It got a little better as I got older, but it still pops up e…

LOVE. THIS.

"Gone are my days of resolving to eat less fat or more rice cakes. I want to set challenges that I have to work for, struggle for, probably even overcome fear for, because now I know: The scarier the goal, the more amazing it feels to reach it–and the stronger I’ll grow in the process."
-Dana McMahan

167 More Days Til Summer

It's SO nice out today! 50 and sunny-can't ask for more than that in January.

I am ready for summer to be here. Only 167 more days! I went to Target today-and bathing suits are already out!! I had to force myself to look away and walk past them. Oh, it was so hard not to look-they're all just so cute! It was like they were calling my name:"Lindsay-look over here! Come on, just one look!" But I did not give in to the temptation. :)

I don't shop much in the winter because I hate winter clothes, but summer is a different story. Short shorts and tanks and bikinis---aaaahhhhh! I think I was meant to be a beach bum. I could live in cut off shorts and a bikini top every day and be perfectly content. Okay, I gotta stop thinking about the beach now. My husband and I are DUE for a beach trip...it has been too long!

So finally I have almost all of my Christmas decorations down. I have one tree left to diss-assemble(not sure if that's a word) and then the outside li…

Best Exercise For Abs

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Here it is -the best exercise for your abs-the ab coaster machine. It is my all time favorite exercise for my abs. I can just feel it burning the fat on my stomach and giving me a 6 pack, I love it.

Just kidding. I had you there for a second, though, huh? ;) Seriously, I got on this thing just for my husband to take a picture-I don't even know how to use it.

I am posting this because one of THE most common questions I get asked is, "What can I do for my abs?"

Well, the answer is there is NO exercise that will give you 6 pack abs. There is NO exercise that will burn fat off your stomach. You could literally do 1000 crunches a day...and NEVER get a 6 pack.  I know this from experience because I used to do just that back in highschool! Well, maybe not 1000...more like 500...

Every single night I'd do my crunches, thinking that it would give me "abs." Welp, it never did. You know why? Cuz I ate like crap! So even though I was active, played softball, lifted weigh…

Just a Little Motivation For The New Year! :)

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So It's A New Year

Well, it's a new year....

I don't know if I'm the only one who feels this way, but sometimes at the end of the year I feel sad. Sad that another year of my life is over....

Of course, I'm excited for a new year and what's to come...but I was just thinking-besides some strength goals I have, I really have no big goals or dreams or things I want to accomplish this coming year. Is that bad??

I mean, I have no resolutions to make...because my diet is on track(or at least where I want it to be for ME), I'm consistent with my training...I'm doing what I enjoy as far as my career....so I guess this is just another year for me to keep doing what I'm doing-but better! I'm content with helping other people achieve their goals, being an inspiration through this blog, and just being happy and thankful for what I have in my life. 

I guess one of the main things I want to focus on this year and every year, is to get closer to God. I need to make HIM my priority. Hea…

Happy New Year

Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!
2 Corinthians 5:17