The 21 Day Challenge

Ringing in the new year and the new you...

If your planning on making a New Years Resolution like many people do, coming into the New Year you need to take a few steps to ensure you are going to stay on track. First, you need to make realistic goals.  I think it's hard to stick to goals that are unrealistic and over the top. You may not feel like your goal is unrealistic but take a look at the smaller scale. Making attainable goals will seal the deal, and make sure you stick to one goal at a time.  Bringing on to many goals at one time is a sure way to set yourself up for failure.  You need to be able to build your willpower and setting up one small goal that will eventually lead to success in the over all larger goals.

You have to first be ready to change! Just like admitting your wrong, you first have to except it and move forward from there. Once you have excepted the change, you need to fully commit to the change. Like dieting for a show, it's just something that I've excepted- during that block of time before the shows (prep) I know that I can't have ____ to eat, and i follow a show prep,it's just something that I've excepted and I will live with it and move on. It's no big deal, there will be later maybe after a show or even later in life where I can eat that _____ but I know to reach my goals that I can't just keep giving in to temptations at every corner. Sure I have slip ups, everyone does while trying to achieve goals; but the most important thing is that you don't let it get you down, and stand in your way. You have to take action in sticking to and achieving your goals, so moving onto the next phase...TAKING ACTION. While in action on the steps towards success you need to ensure that you are going to stay on climbing up maybe set up small rewards for yourself every time you reach a goal or say no to a high risk situation that could steer you off your path.

Look at what you do daily, almost everything that you do daily is some form or another out of habit. A habit is a repeated behavior that we pretty much subconsciously do. They are part of your routine and they help form repetitive behavior  Most of us have routines that we just do, so make it a point to keep up with this goal. All it's going to take is 21 days. So, it takes 21 days to form a habit or break one. Once you start with your change, just keep up and be persistant. To be successful in reaching your goals you need to believe in yourself though.  You need to know that you are able to meet your goals. So trusting in yourself is vital.

Surround yourself with people that will enable you to reach your goals.  Birds of a feather flock together.  Surrounding yourself with people that have positive energy and the same beliefs will help you tremendously. Knowing yourself is critical. Journaling is a great way to learn about yourself.  You aren't fooling anyone especially yourself when you journal.

So take the 21 day Challenge this New Years because starting off the new year with new goals and challenges is necessary for your health.
Xoxo
Jamie

New Finds...

Dunkin Donuts Seasonal Flavors!! The Holiday flavors are back! Gingerbread Cookie, Mocha Mint, Pumpkin Spice



Go Veggie- Dairy Free Cheese shreds! Casein, soy and gluten free!!

Balance Bar- 3 NEW Flavors- Dark Chocolate Peanut, Dark Chocolate Crunch, Dark Chocolate Coconut. Gluten Free, Kosher, and high in Protein!!

Greek 100 yogurt!! By yoplait- In Peach, Mixed Berry, Vanilla, Black Cherry, Strawberry, Key Lime. Only 100 calories per container!!

WAH!!!!! I'm so excited! I can't contain it....I know that these are rolls...But a much better option than a refined white roll/bun...Each serving contains at least 8 grams of whole grain!!! TRY THEM!!!

So Sweet

I'm sure all of you have a sweet tooth in some form.  Table sugar is obviously something that you want to skip. There are so many sweeteners on the market right now so I figured I would break down the latest for you...

So, a while back for 'New down the isle' I posted that there was Nectresse (A monk fruit sweetener) By Splenda.
Monk Fruit is an ancient Chinese fruit that is commonly used in Asia to combat obesity and fight against diabetes. Recently there have been alot of new sweeteners on the market and monk fruit is one of them. Monk fruit is like Stevia (Reb stevia plant) which is in a lot of sweeteners like Truvia and PureVia. Monk fruit along with stevia is waaaay sweeter than table sugar, about 300 times; so you don't have to use as much.
Monk fruit contains fructose and glucose. Monk Fruit is no calories, but contains 1.2g of carbs per gram.
It starts as the fruit ,then during the process the is soaked and dried it out and the sweet juice is extracted.
Stevia comes from a plant leaf, and the leaves are steeped, and the sweet is extracted and blened with crystals. Both sweeteners are found in nature, and both contain Erythritol, a natural sugar alcohol. They have similar sweetness to them, but have very different tastes. Stevia and Monk Fruit are great options for your sweet teeth :D

Stay stimulated throughout the Holidays

Staying stimulated throughout this holiday season is very important. Your goals shouldn't take time off for the holiday season even if you are. Making sure you're keeping up with your goals is necessary for reaching them. Through all of the hustle and bustle of the holiday season you should take time out for your health. On average people gain 1-1.5 pounds over the holiday season, that might not seem like a lot but added up throughout the years and you could have some serious weight gain. Take steps to stay healthy through this holiday season.

First, decide to commit to keeping/changing to a healthy lifestyle for the holiday season. If you aren't saying yes to this then unfortunately gaining success in this is obviously not going to happen. You have to want it.

-Stay motivated!!!
Setting smaller goals through this season should be the best way to stay on track. Believe in change and believe that you can stick to your goals, and still have fun. Giving yourself an early gift could help you stay on track..maybe pick up that new pair of workout shorts you eyeballed while christmas shopping for a jolt of gym motivation. Taking that me time out of your holiday rush to focus on your goals for the holiday season and the upcoming new year is important.

-Say YES!!
Saying yes to holiday parties and get togethers but keeping everything in moderation. Watch your portions.
Make a plan to eat healthy during the week but allow yourself to enjoy a cheat meal and indulge on a few picks at holiday parties without going overboard. Diet is very important but let's be real this time only comes once a year, I'm definitely no stranger to partying,eating and having a good time but just try to be modest with a substitution and alternative mentality.

Options for subbing out certain ingredients to make your holiday dishes healthier...
Oil for applesauce
White flour for wheat/oat/buckwheat
Sour cream for fat free Greek yogurt
Cheese for low fat or fat free cheese
Crutons in salad for Nuts
White pasta for whole Wheat or Spaghetti Squash
Baking Butter for Puree Avocado

-Get IT out there!!
Keeping your goals insight for everyone to see. Let everyone know that your sticking to your diet and allowing yourself x amount of cheats or inviting them for a little bit of workout company. Keeping winter play in your workout agenda. Sledding, ice skating, snowboarding, and skiing are all great workouts and also a lot of wintertime fun. Keeping it interesting and fun is great for trying to keep your activity levels up.

Staying active towards your accomplishments should be your present to yourself this holiday season. To help stay stimulated try to give the gift of health to everyone on your list in some form!!


Have a Healthy & Happy Holiday!!!
xoxo Jamie

Change, Change, Change!!!

After years of competing I sat down and just looked at pictures from my very first show all the way up until this last show. WOW, I made such a transformation and have come SO far. I've come so far in my training, posing, diet, stage presence, and even show prep- what to do what not to do...everything! It's really really great to document things because we forget. It's awesome proof to see it with our own eyes. Seeing your progress in black and white really can be a straight blatant testimony to your accomplishments. Throughout the journey you don't realize your progress. You definitely often forget all of the positive things that you have done and achieved. It often seems way easier to recall negative events that have happened and frustrating setbacks. It's easy to focus on the negative things. So, it's great to REFLECT back on all of your accomplishments in life and what it took to get there. Mastering all of those small goals one by one is essential for climbing to the top. You don't realize while mastering all of those smaller goals, how much you have really accomplished by the end of it all. So, reflecting on all of the positive outcomes that have gotten you to where you are today is critical for advancement. There's a plan for everyone in life, so follow your instincts and always stay positive. 


Here's a look back haha...


In Fall 2009

Spring 2010















Fall 2010

Fall 2011

Spring 2012

Spring 2012

Fall 2012

Knowing that I can get even better from here is so amazing and exhilarating. It pushes me even harder to be the best that I can be, there is always room for improvement. Moving forward and working on my weaknesses is the next step to advancement in this journey. Figuring out what shows I will be competing in for the 2013 season soon is necessary too. Using all of these as a tool for building a better me is important for my success.

Documenting your workouts and keeping a food log is a great way to kick off this new season. Taking monthly photographs of progress is a great reminder of how far you have come.  If losing weight is your goal, the scale often isn't a great tool of progress. The way your clothing fits and the size/circumference is really a greater tracking tool. So photographs are better, just remember to try to keep everything else around you a constant- like the lighting, and where the picture is taken. Winter is very hard I feel like for tackling fitness goals, but keeping yourself stimulated through the holidays is important. Don't fall off the bandwagon. Remember failure is not an option and keeping track of your health is one of the best things you can do.  So, not only will documentation be important for that but also for the future so that way you know how your body responds to certain foods/training. Stay positive!!!

New down the aisle

UNREAL Candy...Okay normally I wouldn't promote candy ever. But, I figured a lot of you out there have a sweet tooth that aches and aches...So, instead of grabbing a regular candy bar, at least reach for an Unreal candy. These guys have wayyyy more nutritional value- Over 60% more protein and 30% less sugar than most candy bars. They contain no artificial ingredients and no hydrogenated oils. Chocolate Peanut Butter Cups, Chocolate Caramel Peanut Nougats, Chocolate Caramel Nougats, Candy Coated Chocolates, and Candy Coated Chocolate Peanuts. So, if you feel like being bad, don't be too bad and reach for one of these..

Dasani Drops- Flavor Enhancer- Adds new splash of flavor to your water! In Pink Lemonade, Strawberry Kiwi, Mixed Berry, and Pineapple Coconut.

SoReal! Providing energy, hydration, energy, and focus. Offered in Papaya Peach, Citrus Pear, Strawberry Grapefruit, and Tangerine Melon. Only 25 calories per bottle, and it includes 14 vitamins and minerals.

New Fall Finds...

Eziekeil 4:9 Sprouted Whole Grain Flax bread! As always a great replacement for regular bread. This new product provides an excellent source of omega 3&6 EFA's, is flourless, certified organic and low on the glycemic index!

Bobs Red mill Muesli-GLUTEN FREE Mix. For all you gluten free people- This is a robust mix of nuts and gluten free oats and dried fruit, perfect hot or cold!!

Health Smart Coffee- Has a new line of coffee specifically made for people prone to heartburn, have acid reflux, or sensitive stomachs. Made from organic Arabica beans, with added B vitamins and antioxidants.

Healthy Choice! Has a new line of Greek Frozen Yogurts out- In Raspberry, Vanilla Bean, Blueberry, and Strawberry. A little high in sugar..But a way better alternative to regular ice cream. Only 100 calories per cup

Ladder Sprints

Track day! Tommy and I headed over to the Eastside for some sprint work today!!! Yet again the weather was amazing, the fall air was crisp and cool but the sun warmed us right up. We did ladder sprints.. So we started with our warm up and then did 2 sets of sprinting for each of the following (with whatever ladder it was for recovery in between)...
2-50 meters
2-100 meters
2-200 meters
2-100 meters
2-50 meters
Then we did some drills on the field,and jogged back/cool down.

Keep your workouts interesting!!! Try to take it to the track for some serious calorie burning, and since the weather is still decent!!

Here's what my heart rate monitor read by the end of it..

Drink smart

Imagine a drink..A drink for all of the aspects of your daily life. A drink that amplifies your senses and reactions for ordinary tasks. Well now you can..I'm sure some of you have tried this before since it's been out for quite sometime...It's NEURO!! Neuro drinks are absolutely amazing!! Neuro is offered in 8 different concepts, depending on your mood or desire. Each Nuero contains the right vitamins and minerals most beneficial for the concept or task at hand. It's only 35 calories for the bottle, contains a hint of light carbonation, and has no artificial flavors.


Whatever your neurological feeling is there's for sure a Neuro for it...

Sprints, Sprints, Sprints!!

So, Tommy and me did a track workout today! Wahoo. It was a perfect day for it. The weather was amazing.  HOT HOTTTTT in October still. I think I might of caught a little bit of a tan...I hope.

We did...
10 minute warm up jog there
1 mile of 100 meter straight away sprints/ walking the bends.
Then we ran 3 sets of 25/50 meter suicides.
10-15 min cool down jog










Try to incorporate sprinting/interval training type cardio into your routine every week!!  The benefits of this type of cardio are extremely high. Bringing your body to its max and then giving it that recovery time  is great for fat burning and loosing the least amount of muscle mass.

We made a friend on the way....

My Training TIPS!!

I know I've said this before but I'll say it again and this is my number 1...

BE CONSISTANT! From training to diet to everyday life...You must be consistent with your workouts and diet. This is an excepted lifestyle change and in order to achieve your dream body or lose that last stubborn 5 pounds or what ever your goal may be- Consistency is the ANSWER. Of course everyone has their slip ups, even I do; but this is something that should be far and few. Put your mind to it...That cheeseburger slathered in sopping oiled dripping bacon and deep fried cheesy french fries..is it really that important really?...I'm positive that there are much healthier alternatives to shit foods, you just have to think outside of the box and except that it takes a little bit more time and thinking involved.  But, after you have made the conscious decision to change this way of eating it should start to become second nature. Honestly, eating healthy can taste just as good, and it FEEEEEELS so AMAZING. If you didn't have time for exercise today, okay well there is always tomorrow, and the next day, just keep track and remember that any form of exercise whether it be "All I had time for today was a 20 minute jog"...is better than nothing. Pace yourself and your body...weigh your options...Is that tv show more important than that _____ Goal that your looking to achieve for your body and yourself. Ultimately, you will have to make choices on what's more important.

ESTABLISH GOALS- Okay...so how can you be consistent and work towards what you would like to happen if you don't establish goals and distinguish between your wants and needs. WRITE IT out!! I have recently decided to write out goals for myself. I've known for a while that it's probably a great thing to do, I just kept putting it off. But there is something about it being in writing that really lays down the law.  I feel like it brings the seriousness into perspective a little more.  So, just do it, even if it seems silly.  Then you can cross it out. and crossing it out feels SOOOOO good, like you've just conquered something amazing. :)


REFLECTING...Okay this is extremely important too!! Now that you've established goals and have begun to stay consistent..You need to make sure your reflecting upon yourself in an entirety. Reflecting and refueling is important. Not only actually refueling after a workout, but refueling your mind, body, and spirit. All three work together as a whole for an amazing well being. Taking that me time, or just sitting down to actually rejuv, or read a book, paint your nails, take a bubble bath, be spontanious, basking in the sun, or breathing in the fresh end of summer/fall breeze. Inspire your senses and take all three with you to that happy place..whatever it be just make sure that you do it for YOU. Reflecting on all of your accomplishments and also all of the obstacles that you have overcome is important for success. Often times we get caught up in the daily challenges and negative setbacks, seriously taking a step back and refocusing all three energies in your own atmosphere is a must for YOU. You must put the past negative things behind you and focus on becoming better for you and the future.

CHANGE,CHANGE,CHANGE!! Changing it up! Once you establish what you're looking to accomplish. You should set out to do the correct exercises with your goal in mind, But make sure to change up your routine if you feel like it's getting stale to encourage you to press forward and stay motivated! Not only changing up your workout routines, but even changing up maybe your workout wardrobe or maybe a new pair of sneakers, or possibly downloading new motivating music on your ipod.  Any sort of change will bring new excitement for sure!!


REFUELING..Zzzzzzz....Making sure your getting enough sleep and adequate nutrition into your body!! Your body needs REST!!! Make sure your getting an appropriate amount of rest time between workouts to recover. Don't EVER enter a workout hungry, and make sure to refeed your precious muscles and body afterwards!! Your only given one body so make sure you take care of it. Give back to your body in the form of rest and antioxidants as well. Vitamins are important. Make sure your hitting your RDA on vitamins and minerals. Feeding your body mentally, physically, and psychologically is so important for success inside and out. So, seriously take the time for YOURSELF. :)

New Finds!! Drink UP

Inkos has three new flavors of their teas! Mango Passionfruit Rooibos, Citrus Black Currant Oolong Tea, and Half&Half Green Tea and Lemonade. All teas are low or no calories!!

MUSTARD!! As always mustard is a great low calorie condiment! Silver Spring has a new whole grain mustard with newly added little Zippety Do DAH of horseradish.

For all you ENERGY JUNKIES!!! 5 hour energy has a new flavor- PINK LEMONADE!

Karma Wellness Water- Now has established a new line with 110% of RDA vitamins and minerals, but isn't released until you pop that top! The airtight effect doesn't release the vitamins, until then,through it's uniquely exclusive "karma cap" because they deteriorate faster...Hmmm...interesting concept...CHECK IT OUT. They are only 20 calories and offered in acia pomberry, coconut pineapple, orange mango, raspberry guava jackfruit, passionfruit green tea.