Fight To Be Fit! A motivational blog about the body, fitness, food and a healthy diet!

Hey guys, so it’s been a while (again) – the new year suddenly threw some curve balls my way, but one thing has not changed: Still fighting to be fit! I am training as usual, and although I had to take a break  last month w/my coach because of financial issues, I am slowly working my way back up to normalcy.  My goal is to be 100% back on track my March 1st, and I’m now shooting for an early June show, as opposed to April – giving me a couple of extra months to gain the necessary muscle I’m looking for, as well as make as many positive changes as I can.  I’m really looking forward to seeing my progress since my last show! I’m stronger and more confident, something which I regard as really important when continuing to develop a good physique.

A positive thing that has happened work-wise,  is that my online training and diet services were launched, I’ve gained several clients and looking forward to working with all my clients this year in helping them achieve their dream body!  If any of you are interested in learning more, let me know and we can communicate more in detail!

This year, my focus will be on my job in the wine industry, teaching (about food and wine) as well as writing. I’m starting a new  project with a friend of mine as well:  I’m writing a cookbook about Norwegian food, and I’m really excited about this. I love being a freelancer, deciding how my day will look, and being able to almost schedule my work around my training, not the other way around. I’ve fought hard not to be a 9-5′er, something I was never quite that comfortable with (other than collecting that guaranteed check every 2 weeks -  I miss that!).  But my goal this year is also to continue to develop my health and fitness business, continuing to increase my online presence but also gaining more in-person clients. I’m re-certifying through NASM this year, and will take some continuing education courses, where my emphasis will be on sports nutrition and strength training.  I would love to help others in their contest prep as well, something I feel I could be good at.  I have developed a line of healthy foods through my catering company, Fork and Glass, which we are slowly starting to introduce around the various farmer’s markets we do weekly. Being your own boss requires to constantly find new ways to grow, which I find enormously satisfying, challenging and exhausting all at the same time.  Ultimately, I want to incorporate fitness, food and wine into ONE and I will be launching a new blog soon that will be talking about how I manage to combine these very different and opposing interests.

I’ve learned a very important lesson in the midst of my hardships so far this year: I may be struggling to find my “foothold” financially, but that does not mean I have to give up on training, eating right and being devoted to my health. After all, we’ve got nothing if not for a healthy body.  It remains my #1 priority no matter how tough things can be. Is it hard to stay focused sometimes? I won’t lie – it definitely is.  What is worse is feeling sluggish, tired, lazy and fat… on top of everything else!  So no matter how crazy your day gets: find a few minutes every day to go to the gym, take a bike ride or go for a run… get out and push yourself, sweat and feel like you are living… it feels so great afterwards!!

As the new year is chugging along, I thought I would share my new routine with you guys.  This was developed by my new coach, which is quite different from the one I had before my show.  Not as intense, however I’m easing back into things and I also believe that your workout is as hard as you make it. I like to train heavy, hard and intense – and I certainly work up a good sweat from this!

Monday:   Shoulders and abs

Tuesday:  Arms (biceps and triceps) and calves

Wednesday:  Chest and abs

Thursday:  Back and calves

Friday:  Legs (both hamstrings and quads)

Saturday: off

Sunday: Off or cardio

I won’t do cardio on leg day or the day after – but I do 45 minutes of cardio on the other days. This is usually done in the morning but I do it whenever I have time and feel like it. Of course the best is when you can do it at the optimal time, but I always think it’s better to get it done than not!  Here’s an example of my back /calves workout from yesterday:

1.     Shoulder width Pull downs to the front – 4 sets 10-12 reps
2.     Under hand bent over barbell 4 sets 10-12 reps
3.     1 arm dumbbell rows – 4 sets 10-12 reps
4.     Seated Cable Rows – 4 sets 12 reps
5.     Seated Calves –- 4 sets 10-12 reps
6.     Standing Calves – 4 sets 10 – 12 reps

The last set /reps I work until absolute failure, and I gradually add weight after each set.  If I can do all 12 reps, I will do a higher weight, so I perhaps fail at the 10th rep, etc. It’s about getting gradually stronger and I constantly will need to stimulate my muscles with more weight. It’s nice to feel strong again because I’m not dieting AS hard… but that said, I’m still on a very strict regimen with no dairy, no grains (only oatmeal in the morning) except 1/2 cup of sweet potato or brown rice (I always eat sweet potato, not a big rice eater) at lunch.

I love doing cardio these days (especially after it’s done) since I’ve got a few extra pounds from the holiday to get rid of and it works like magic!! It’s SO easy to take off weight if you just commit and do it! Today I did 25 minutes on the step mill (speed intervals) and 20 minutes on the cross trainer/eliptical machine, resistance and hill at highest level.   Can I just tell everyone how boring I think the stepmill is?? Here it is… the dreaded machine:

I prefer running outside, but I’m barred from running – the only cardio I”m supposed to do is the step mill and/or walking on the treadmill at 15% incline… sigh… I do “cheat” by doing other cardio sometimes, sorry coach!

Fight to be fit everyone – hope January is treating everyone well so far!!

Happy New Year to all my readers ! I hope you all had a wonderful holiday season and that you are rested and ready for 2012!  I definitely got my share of rest, having had no work for nearly three weeks and I find myself in the very same position as I did last year (although then I also spent Christmas in Norway, whereas this year I stayed at home in New York); broke and worried. Having your own business is both good and bad, there are so many ups and downs, highs and lows, great moments and terrible moments…. and there is always the uncertainty, the hustle, the need to drive yourself harder every day to get more business and more.. and more… Sometimes it can be very exhausting and it can take a mental toll on anyone. I have to keep reminding myself that it beats having a boss, although the security of a paycheck sure sounds great right about now!

My old self would probably have reacted like this: popped open a bottle of wine (or two), comforted myself with some cheese and crackers, followed by a pint of ice cream.  Food was always there to keep me company or to give me temporary relief so I didn’t have to do anything else. Eating prevented me from having to find something else to keep me occupied. I of course know better now – I recognize all my trigger points before I act.  When I get down or depressed, I realize I have to get out of the house. Whether it’s to the gym, out for a run or  a leisurely stroll with the dogs -  or even just grab a magazine or my laptop and head to a coffee shop for an hour or two to get out and get inspiration from others by just being around people. THAT feels much better than giving in to food that will end up on my thighs and belly and make me feel even worse.  I feel empowered by being in shape, I feel better than I would have if I had consumed thousands of calories and I want to continue feeling great- nothing is going to change that. Gone are the days of “oh well” and let’s be miserable another year and mad we can’t fit into the clothes we want to.   As we always read about; it is a lifestyle change, not a temporary ‘diet’ or program.

My New Years resolutions this year, does not include “go to the gym more often” or “eat healthier” because I’ve been doing that for the past couple of years, and what I’m doing works well for me so I won’t fix what is not broken. Sure, I might switch up my routine, how many cardio sessions I do a week, how many sets, reps, and exercises I do (and variations thereof) – but in essence, I’ve got the fitness part down to where I want to.  My resolutions this year will be to fix what is still not optimal in my life. They include:

1) Get financially healthy within the next 3 years. This means a)getting rid of old (BAD) credit card debt which I keep paying every month and never seem to eliminate. This year is the year!, b) create a budget and FOLLOW IT,  c) no more impulsive buying and  d) find even more ways to be creative about making money!

2) Take more time out for myself other than going to the gym and making healthy foods. I am not a very “girly” girl, but when I do take time out to go to the nail salon, the hair dresser or even browse a store that is not a GROCERY STORE (yes, I cook for a living), I always feel great and better about myself. It helps me relax and reminds me that I’m a woman and I want to be feminine!

3) This is kind of in line with #2, but I want to start investing in more ”civilian clothes”, and not spend every dollar I have on gym clothes. Sure, rightfully so, I spend probably 80% of the time in my workout clothes since I go to the gym twice a day and work from home most of the time, but I really do want to start dressing up more – hey, I may even start wearing heels again!

4) Find time to read books. I spend WAY too much time watching television, and although I love my shows, I need to exercise my brain more and read literature that is not a cookbook or about wine making…

5) Take more time out for friends. Since I moved up to the Hudson Valley, which is about 1 1/2 hours north of Manhattan, I have been somewhat of a recluse, also because my business is located here. I want to devote at least once a week to going into the city not just to work, but to hang out with all my fabulous friends (who are like family since most of my family live in Europe) there!

6) Finally, keep reminding myself not to compare myself to others, but to only be the best version of ME.  I can get wrapped up in competing and trying to be better than the next person – but at the end of the day, I want to love myself for who I am and all I’ve accomplished, plus  all I’m going to achieve this year and the next.. and the next… in essence, to remember to be grateful for everything in my life.

Two years ago, I had written down all my goals I wanted to achieve in the year ahead. I recently found that journal in my bedroom and proudly realized that I in fact accomplished every single point. What a fantastic feeling that was! I could hardly believe it, that writing the goals down on paper actually worked. I read about it all the time, but had always just “poo poo’d” it as insignificant advice.  Looking over my list this year, I think this can all be achieved.  Let me correct myself; I KNOW this can be achieved, because I WILL do it. I’m in charge of my life and I choose what to do! I feel a tremendous sense of relief that I have in this way sorted through my messy head I woke up with on New Years Day – where I felt a bit overwhelmed by my “to-do” list. Everyone seemed so energized and ready to kick ass where as I felt a bit paralyzed by where to start. So much to do, so little time! It all comes down to sorting through your goals and prioritizing which ones are most important right now. Knowing that you can accomplish anything you set out to do, will calm you down and you will find patience and persistence.

If you believe it – you can achieve it! So let’s go out and do it, shall we??  Fight to be fit – not just physically, but mentally, socially and economically. Goals are meant to be big so we can continue to have something to work towards, to have a purpose, and to feel productive. Can’t wait to work even harder in 2012!!

I’d like to take the opportunity to wish all my readers a Merry Christmas, Happy Hanukkah or Kwanza or whatever you may celebrate… Perhaps you choose not to celebrate at all, but continue your regular routine.. it’s all good! I for one, will not be one of those fitness individuals that will tell you to “lighten up your Christmas meal” or “go for an extra run on Christmas Day” because I, for one, believe that once a year you can allow yourself to be “bad”without it meaning it will ruin your healthy habits.  Yes, overindulgence is not good in anyway, but one should not be so frantic as to believe that life does not include pleasures such as good food, wine, cocktails, whatever you decide to digest amongst friends and family during this time of year.  We are, after all, creatures of habit, following traditions and activities that correspond to certain times of year, and I think these are very important and wonderful additions to every day life.  After all, we are only talking about a couple of days – is it so bad? Not sure. I’m in the business of food and wine, and unlike a lot of other fitness individuals, don’t see food as “fuel only”, but also as enjoyment I can’t imagine a holiday where I couldn’t have a glass of champagne or a bite of cake; at the same time I will not go ballistic and eat myself silly.  In the fitness industry, many times people are very “black and white”.  One side goes “I will eat steamed spinach and chicken 24/7″ and the other side “I am going to binge eat after my competition because I have been so deprived the last 16 weeks”. Either side as you can see, is not ideal. I strive for having a “normal” side, although I know I’m not average.  I still want to have my holiday, with the sight of a new show in the near future.

Point being: Tomorrow I will be eating pork belly, mutton ribs, potatoes and sausage… but that doesn’t mean I’m not going to present to you an awesome, RIPPED, physique the first quarter of 2012 – it’s only one day, and I will be right back on track, even hungrier than ever before! Enjoy your holidays, no matter how you choose to celebrate!!

In the new diet I’ve been given, I’m supposed to eat a LOT of spinach. Basically there seems to be spinach with every meal. I have to admit, as big of a vegetable eater as I am (I love every one of them, with the exception of broccoli rabe), spinach is my least favorite. I think it’s watery, tastes grassy and flat most of the time, no matter how much I season it with garlic, salt, pepper, chili flakes, what have you.  Being in the food industry and a weekly vendor at several farmers markets in my community, I am fortunate enough to have a close relationship with many farmers, and one of them gave me a “present” the other day. He introduced tatsoi to me. This looks very much like spinach, but has a bit more peppery and spicy flavor with a a crunchier and more interesting texture. Tat soi to me is an all around  more excited green, and you can use it the same way you would use spinach; in salads, soups, stir fries and as a side to your protein.  Tatsoi looks like a flat rosette with tender, dark green, spoon-shaped leaves and short light green stalks.  Here’s a picture of it that I took of my bunch:

Tat soi is native to China and widely cultivated in Japan, it is considered an ancient green. Tat soi also goes by other names such as flat cabbage, spoon cabbage or rosette bok choy. It’s a member of the brassica family along with broccoli, collard greens, brussels sprouts and kale. Tat soi is most similar in taste to mustard greens (although not as strong) and in texture to bok choy.

Here’s a recipe, adapted from epicurious.com incorporating tat soi that I would like to try:

At least now I know why I was feeling so “blah” last week… turns out I was brewing on a cold and today I’ve been laid up in bed all day and getting worse by the minute. I haven’t been sick in months, almost a year I think – so this sucks big time. What to do when you’re feeling sick? There is that golden rule that if it’s “above the neck” to stay home and “below the neck” you can still go to the gym if you feel like it. As I’m feeling it both above and below, going to the gym is not an option right now, when I can barely walk up the stairs from the living room to the bathroom. I’ve been drinking some hot soup/stew today, drinking lots of liquid and also just now had to resort to Nyquil, while loading up on C-vitamins while making sure I’m taking my multivitamins and other nutrients.

I do believe that you’re getting sick when your body tells you to slow down for a bit. I have had a lot on my plate these past few months, and I don’t want to feel guilty if I take the rest of this month to enjoy the holiday season and take care of things I’ve been ignoring during the busy time and paying attention to family, friends and … myself.  That said, I can’t wait to feel better and to hit the gym again, as I need to really start cracking on my new workout and diet!!  Flu please go away – hope you all are staying healthy and enjoying the holiday season!

It is no secret that we don’t ALWAYS feel on top of the world and run to the gym with energy exuding from every bone in our body. There will be days when it’s simply tough, a mental and physical chore, but we do it anyway.  After all, it has become a habit, this going to the gym, working out, feeling the endorphins after a long run or the pump in your muscles after a great workout. It’s addictive. At the same time, taxing on your body, and you need to keep pushing and pushing and pushing…. I’m going through somewhat of a tough mental state now. For the past couple of weeks I’ve really had to FORCE myself to hit the gym, to go at it with all the gusto I usually do, be excited about each and every exercise, set and rep.  I am still motivated but the thought “I need a break” hits me regularly. I never did take time off after my show, which they say typically is good to do, but I jumped right back in it.  My coach has me on a SUPER strict diet right away, similar to the one I was on prepping for my show, which I’m sure is because I’ve gained a few pounds and I need to get back to normal, but it’s super hard this time of year.  The holidays is a mental thing for me – I always used to eat and drink excessively and give myself several excuses as to why I ‘deserved’ it. I hate when people say that too, as if I’m some special person that needs a treat to feel good. But, I also want to lead a normal life, and if that entails eating a cookie or two (or five?) in December, I won’t refuse that option. My biggest obstacle is my life in the wine and food industry, and particularly the first one – I LOVE wine! I would like to drink a bottle every night, if I could. Of course, we all know that is not synonymous with a ripped body!! Drinking alcohol also slows down your ability to metabolize fat, so it’s really a double “ouch”.

So what do I do in these instances? Take today for instance. I found no energy, enthusiasm or excitement in my exercises. I dug deep… thought about potential scenarios. I thought about all my fabulous fellow figure competitors and how hard they work for their amazing bodies. Their positive, “go get’em” attitudes and all around wonderful personalities that inspire me each and every day.  The mantra “somebody out there is working out harder than you” always comes to mind, and helps me, each and every time. I am, naturally, competitive by nature, which is why I probably got attracted to my current coach, who always tells me “I love winning.”  In my mind, I win every time I can manage a day filled with healthy activities: sticking to my diet, completing my workouts but not just completing them but KICKING ASS, taking my vitamins and remembering how lucky I am to be healthy enough to do what I do.

So what if I don’t feel super energized right now ?I am still going to the gym. I still tell myself each and every day I wake up:  “Today will be a good day, I will follow my plan. I will be grateful that I can do this, I am fortunate to be able to call myself a figure competitor. I love my healthy lifestyle and nothing will stop me!”

Have a great weekend everyone – fight to be fit, I am!!

Here we are, entering a new (and the last!) month of the year – time sure does fly by! This is my favorite month of the year, mainly because it’s my birth month (haha) but also because it’s full of cheer, parties, holiday feel and all around a good energy, albeit a bit stressed!   Typically, in my previous years, this month has also signified EXCESS: too much food, drink and laziness. A month where I just told myself “oh to heck with it” and went to one too many holiday parties and had one too many drinks or pieces of cake. I am normally scheduling a trip back home to my native Norway right about now, where food is synonymous with enjoyment (and the only one, since there’s not much else to do in my small hometown!).

Not so this year! Not only have I started my new diet in preparation for the 2012 season, but I’ve also enlisted my husband in a new diet and we’re doing it together! We’ve told ourselves we won’t go completely nuts, we’ll allow ourselves three cheat days this month: Christmas Eve, Christmas Day and New Years’ Eve. That alone will be excess, but hell – we can’t stop living! Mark, my husband, is on a much more ‘forgiving’ diet, he has many pounds to lose and has gone from eating crap to more ‘clean’ items, whereas I am not allowed any dairy/cheese, no sugar, very little (interesting) fat and more supplements than I’m used to.

Today I also started my new workout program, and I’m incorporating a new diet, all designed by my new coach, Fakhri Mubarak. He is an IFBB pro based here in NY, and with a very impressive track record. He has turned 28 clients into pros and won 9 IFBB shows within the last 4 years.  He is also an NPC judge, which helps, considering I’m now transferring over to the NPC as of my next show.  Fakhri is old school (just the way I like it), believing in hitting it heavy and hard, and the diet is more heavy on carbs but also workout wise, he has me doing a LOT more cardio.  I am excited to see how this new regimen will change my body up, as I’m all about trial and error at this stage of my fitness! The only way to find out what is optimal for YOUR body- is to try out different methods and decide for yourself. I was very happy with my progress from my show last year to this past show in November, and it can only improve from here! I will be posting my new diet and workouts in the coming days – so stay tuned!

In the mean time, enjoy your weekend, hit the gym, enjoy yourselves but don’t go too crazy at all those holiday parties this month – it only makes January SO much harder!! Fight to be fit!!

So a week has passed and my body has had time to relax a bit. I have in fact felt tired – after all, the weeks leading up to my show was nuts, and I went through major changes in my body, schedule and life in general while adapting to my new “upped” workout regimen.  I have had time to reflect, think and consider my next move and I will have some exciting announcements coming soon with regards to the fitness side of my life, hopefully within the next week or so! So stay tuned…

In the mean time, how will YOU be spending Thanksgiving? I will be working (as usual) – catering a party for a dear client in the same town as I live in, so it will be work but in a nice way. I will avoid pigging out, although I’m not one of those ‘fundamentalists’ who says you have to watch your calories that strictly on big holidays such as this.  If you can limit yourself to just this ONE day where you eat and drink whatever you want (provided you are not in pre-contest mode, which, at this time of year, is probably less likely) I think it’s absolutely fine. Life is to be enjoyed, and sometimes yes, that means with bad foods, lol!  Be sure you get a workout of some kind in on the day, even if it’s just a long walk with your family, dog or by yourself. Even better – go for a run in the morning before all the festivities to rev up your metabolism and get a head start on the rest of the weekend, when you will definitely hit the gym, right??

I for one, will be hitting it hard with both diet and training again starting tomorrow – which I will consider the first day of prep for my next show.  Happy Turkey day everyone!!

Hi everyone! Back from the show with three trophies: 2nd place in both “Novice Tall” and “Open Figure Tall” divisions and 3rd place in “35+ Masters” (although I don’t count the latter one as there were only three competitors!). all in all I”m happy with the show but too tired to go into details tonight. I leave you with some photos instead… all taken by my husband with our iphone so apologies for the crappy quality and awful lighting!
I did have some pizza and ice cream and wine tonight but not as much as I’d hoped, my tummy striked and I need to take it easy. diet will be back on track next week and I’m ready to start kicking new butt and claim that 1st place for next season!! Happy Sunday all!