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!!

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!!

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!!

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!!

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:

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!

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!!

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!!

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!!