2012 | Day 158: Behind-The-Scenes of Happiness

MOTIVATIONAL OF THE DAY

I CHOOSE...

I choose to live my life the way I want to. Not the way anyone else wants me to live it, but the way I want it to be. I choose to make CONSCIOUS choices that will take me in the direction of my dreams and only bring me one step closer to fulfilling my life’s purpose. I choose NOT to let my life be dictated by random events and circumstances, and even if such events occur, I choose to make them WORK for me, by seeing the OPPORTUNITY for learning and growth in them.

I choose to CHANGE whatever is going on in my life that does not rest easy with my soul, aware that I am responsible for my own happiness, taking accountability for my own actions and decisions. I choose NOT to make excuses for my shortcomings or perceived failures, knowing that anything I do not get right or succeed in the first time is only teaching me how to become BETTER.

I choose to give freely of myself, time, and resources, in the pursuit of my vision in helping motivate and inspire others, and aid in the betterment of the lives of those not myself. I choose NOT to let myself be abused anymore by those that would seek to drain me of everything I have, standing up for myself and knowing when to say “no” and “enough is enough”.

I choose to be PROUD of who I am and what I stand for, strong in my beliefs and convictions, uncompromising in the foundation of my principles. I choose NOT to see myself as a victim or feeling self pity if those who do not share my values hate on me and try to tear me down, scrutinizing my every word or action in order to bring me down to their level, but stand firm in what I am about.

I choose to rely on my INSTINCT, knowing that it will always lead me true, unconsciously having in mind my best interests at heart, no matter what my mind may think about the matter. I choose NOT to care for what others think I should do and be, because it is not THEIR life that I live but my own, and no one is responsible for it but ME. In the end, I will be the one who looks back on my life and will either regret it or not. Thus I CHOOSE TO LIVE MY LIFE THE WAY I WANT TO. So there are NO regrets.

Quote for Reflection:
 

TRAINING

HIT (no recovery between rounds):
2 rounds of -
a. Treadmill @ 3.6 min/km x 1 min
b. Burpee (into Push-Up) x 1 min
c. Treadmill @ 3.6 min/km x 1 min
d. Deadbug (with 8-pound medicine ball) x 1 min
e. Treadmill @ 3.6 min/km x 1 min
f. Single-Leg Deadlift (with twist and lateral reach) x 1 min
g. Treadmill @ 3.6 min/km x 1 min
h. Ab Rollout x 1 min
i. Treadmill @ 3.6 min/km x 1 min
j. Plank x 1 min

Stretch 20 min

OTHER NOTES

Sleep: I was actually so exhausted yesterday that I fell asleep for about an hour at 1700. Wanted to just STAY in bed and sleep right through the night, but it was not to be - after multiple interruptions I ended up getting up for good ~1930, eventually returning to bed just after 0300, sleeping on and off for 5-6 hours.

Energy: I felt like crap heading to the gym (about an hour after getting up), but there was DEFINITELY energy there - all the eating from last night (to keep me awake) and the serving of Assault (really does give smooth energy, although I had been light-headed every time I've used the latest version) ensured that.

Joints: Delt/biceps' tendons SCREAMING (left worse then right today).

Quality of Training: Only a short session today, but probably THE MOST INTENSE one I have done all week! Back on the treadmill, for one of my HIT sessions (been over a year since I've done one), welcoming the physical pain to forget another (seems like I do a lot of that in training these days - pushing through pain I probably should be more cautious of). Got hot real fast, breathing laboured as hell. After ~15 minutes I started to feel slightly nauseous and was a little wobbly on my feet after each minute on the treadmill well BEFORE that. Held it together though, telling myself that it wouldn't last long (and besides, I needed the "punishment" after all the eating last night).

Behind-The-Scenes: Dom was kind enough to send me several images of the photoshoot I did on my birthday - you can see a little of what went into making it such a magical day for me in this album: CREATING A DREAM.

2012 | Day 120: ...see the flames burn bright...

MOTIVATIONAL QUOTE OF THE DAY

"♥ It is not by chance that those who “PROVIDE” the most to others “COINCIDE” with the most “GRATIFIED” people on the planet ♥ There is a direct “parallel” between the BLESSINGS that you GIVE and the “BLISSFULNESS” that you LIVE. By always "OPENING DOORS" for others to live the BEST lives that they CAN, your “THRESHOLD” for THRILL increases again and again! ♥ Simply, the more that you DO to bring another “GLEE”, the HAPPIER it is that YOU will be! You will never “HOLD BACK” your own “EXUBERANCE” when you manage to “UNLEASH” another's JUBILANCE! ♥ Adding “PEP” to another's “step” will “ELEVATE” you to "WALK ON AIR"…In causing another to feel #1, Y-O-U will float "ON CLOUD #9"! ♥" - Lauren Christine Frahn

TRAINING

Sunday

Day OFF

So, adapted my training this week based on how my body was feeling and what was going on - not doing the post-weights cardio of 20 minutes on Wednesday or Friday, and making today a day off (since I haven't had one this week) - which turned out ok, and probably helped me get my body composition down by giving my body more recovery time (since I DID push it pretty hard this week, Monday through Wednesday especially).

OTHER NOTES

Body Composition

7.8% bodyfat - a loss of 0.7% bodyfat over 10 days (although really -0.5% bodyfat in 8 days, because I was 8% bodyfat Thursday and Friday). I hit my goal body composition for this week (so the three days re Monday to Wednesday of "helter-skelter of hellacious training...an entire week's worth of training crammed into THREE days, with those days also using EXTREME dieting" - with a "cheat" meal after shooting with Walt on Thursday night - certainly worked)! Also 2.6 pounds HEAVIER than I was last time I was this body composition (November/December 2011), so I definitely have more lean mass, muscle in my delts and arms, and a little more in my lower body (GRRRR to that). My girths are now back to being SYMMETRICAL re both arms and legs, so that is another pleasing factor. Now I just have to MAINTAIN this body composition and get even leanER - it will be slow from here on out no doubt, but I am determined to progress and not step backwards (although fluctuating between this, lower, and 8% bodyfat will be ok), improving from here on out in EVERY way!!!

Florida & Photoshoots & Fun

After all the upsets of the week prior, and my life being turned upside down multiple times in the several months before that, this last week went rather well. BETTER than well - it didn't happen for Thursday (8% bodyfat was close enough though), but by Saturday I was the body composition I wanted (and looked the best I ever have re leanness, definition and vascularity), my body in a condition I was "happy" with (but want to and will improve on); and all my photoshoots went great, with the best shots ever being taken at the end of each one (some real stunning ones - among the top shots I have ever taken); and having the week I have needed for so long away from everything to clear my head and get some new perspective and focus. It was a truly awesome week, spent with some amazing and inspiring people, and I have come away from it with fresh determination, ready to give everything I have to making my dreams REALITY!

For the Month of May

I have the honour of shooting with Tony Mitchell again AND Jerry Beck for Iron Asylum at the end of May - coinciding with my birthday, which shall mean another few days of fun-filled work, smiles and laughter, relaxing and enjoying the company of more amazing and inspiring people! Today is a last chance to chill out and relax before starting back into heavy training tomorrow in preparation for this shoot - I plan on and WILL be the leanest I have EVER been for it, in the BEST shape of my life to date! Very excited...And because he is also awesome, I have the privilege of being the first to use Matt Pearson's latest version of Abliderate Advanced - something he kindly "created" for me based on my needs (THANK YOU, MATT!) so I'll be able to see how that goes...

Day 353: 2012 OAMG Calendar AVAILABILITY!

Day 260: Positive Fitness Role Model

MOTIVATIONAL QUOTE OF THE DAY

"Ye are the light of the world. A city that is set on a hill cannot be hid. Neither do men light a candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house. Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven." - Matthew 5:14-16

For the complete Motivational, review Your Life Is Significant | WPM Women.

TRAINING

This was my first week back in training withOUT any support for my left wrist - yes, all casting, bandages, and wrapping is gone, so I had to make sure my wrist was "set" and firm in that setting for every session, determined to get through, no matter what.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. EZ-Bar Military Press - wanted to do BB Military Press, but had to use the EZ Bar because using a straight BB is too painful on my wrists re angle
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 sec recovery between alternate sets - 6 alternate sets; 1 min recovery between sets - 4 sets):
Alternate Set -
1. EZ Bar 21s Bicep Curls
2. Incline Dips - two weeks ago I could not even manage one of these, let alone do the Dips that I was doing properly, so decided to give Dips a rest this week and try them incline, and I was able to do them, the pain a lot less than it has been for Dips, so maybe hand placement on the "bar" makes a small difference, since regular Dips are still so very painful for me
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press
2. Push-Ups (feet on ground, hands on DB) - feeling the pain in left wrist, but ignoring it to push through each set
3. Supinated Seated Lat Pull-Down - dull ache in wrist at the end of every set
4. Reverse Rows - actually did to failure re full exercise and form on each set re wrist pain, which might not have been the smartest idea

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

So, no Full-Body session as "planned", which is ok, I guess, continuing to "ease into" training, and this week is still very much a progression from last week. Next week there will be NO "allowances" though.

I've also been training at night, not the usual "first thing, 1-2 hours after waking", but between 2000-2200 (because of the way I've been sleeping - or not sleeping, as it were), which has been interesting.

OTHER NOTES

Body Composition is still at 8.8% bodyfat, so no change there. Nutrition has not been the best this week, though, and my hunger has returned to the usual bottomless pit that I was - training most likely the primary culprit. Although I am not too happy with it, maintaining is ok for a week, given the situation. I want my body composition to DEcrease though from now on - it WILL!

So yes, I started Battle Fuel on Monday. Also ran out of my IGF-2 on Monday. So far, not too much of a difference except re sleep and appetite over this week - attributing appetite returning to "normal" to training, but the Battle Fuel could very well be contributing to this as well. Missing my Erase!

My sleep has been a little messed up this week, but at least it's not the pain causing me to stay awake for days and then sleep for hours on end. Now that I don't have to contend as much with the pain being a constant, I am working on getting back into some semblance of a normal routine.

A final decision re competition has yet to be made, but I will be able to make this by the end of the month, and I will make it based on my progress and whether or not I can make the changes I need to make physically re mass and distribution. I want to compete and get it over and done with - and it's the perfect time, since I'm shooting with Walt (and Gina) Ostarly a few days before the planned competition date - but at the same time, as I said to John earlier, I want to bring MORE to the stage than just better stage presence, which is why I worked so hard to add muscle to my delts and arms, most of which has been lost over the last few months.

Finishing on a HIGH note, though: Yesterday I found out that I have been selected as one of 12 models to appear in OAMG's 2012 Calendar (first one ever!), which is an honour and a blessing. I worked with Tony back in May and had a blast; he has such passion and drive, an Artist who loves to create images that evoke emotion and scream difference from every aspect of composition. The calendar is a Limited Edition and the proceeds will be going to the Children's Memorial Hospital, in support of their work and effort with child obesity. It's an amazing opportunity to "give back" and be a positive fitness role model for the youth (and everyone else who has an impact on the youth), since they are, in essence, the future of this world, and we should be doing everything we can to make sure that that future is the BEST one possible in EVERY way!

God Bless - let's each and every one of us make what Difference we can this week!

Day 166: What are you made of?

MOTIVATIONAL QUOTE OF THE DAY

"Life is a grindstone; whether it grinds you down or polishes you up depends on what you're made of, what are you made of???" - Walt Ostarly


TRAINING

Session 1

HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 12 min jogging

Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 10
8. Alternate Hammer Curls 4 x 10 per side

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 20 min.

Session 2

Cardio - Rollers:
20 min in 39x18 @ 100 rpm


COMMENTS

Mood/Aggression: Calm. Doing what I have to. Preparing for what is to come.

Energy: Not a lot today - very much like yesterday, but at least my stomach has settles down. HIIT run was the SLOWEST it has been in almost forever.

Joints: Left wrist giving me a few issues during resistance training, ending with a dull ache, but nothing too drastic.

Endurance: Ok.

Vascularity: Have had a few comments on the vascularity coming out in my arms and chest - now for it to STAY and be there when I WANT it to be!

Quality of Training: HIIT was not the best, the slowest in a long time. I just had no energy and my body didn't even want to move, honestly. Sprints were as fast as I could make them, but that wasn't very fast at all . . . Resistance training was ok. Did what I had to and then jumped on the rollers . . .

Recovery: Obviously still recovering from yesterday.

Body Composition and Look: Getting better. Still not as lean as I want to be, though. At least I feel comfortable in my own skin again.

Other Notes: It's down to Chicago for a photoshoot with Dan Ray tomorrow. AND I get to see Tony and Katrell again beforehand. Going to be fun times!

Day 136: Trophy of Grace

MOTIVATIONAL QUOTE OF THE DAY

"God wants to use your weaknesses, not just your strengths. If all people see are your strengths, they get discouraged and think, "Well, good for her, but I'll never be able to do that." But when they see God using you in spite of your weaknesses, it encourages them to think, "Maybe God can use me!"...At some point in your life you must decide whether you want to impress people or influence people...See yourself as a trophy of grace." - The Purpose Driven Life (Rick Warren)


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Step Ups (onto bench) 6 x 12 per leg
2. Side-to-side Plyometric Bench Jumop 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 6 x 10
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. Seated DB Shoulder Press 6 x 12
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. Incline DB Bicep Curls 6 x 12
Alternate Set E -
9. Rope Crunches 6 x 12
10. Bicycle 6 x 24

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 102-106 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~6 hours. Deep. Unbroken. For the first time in ages. Deep.

Mood/Aggression: I have been through a full spectrum re mood today. Calm and collected now, though, mind in a good place.

Energy: Used a scoop of Mesomorph today (instead of Assault). I definitely notice the difference using Geranium when I haven't for ages. Energy was great; no faltering today in the gym. Have not crashed yet, either (not likely to, either).

Mental Focus and Clarity: My head is back to racing at a million miles an hour! My mind is as clear and focused as it can get.

Stress: HIGH.

Endurance: Great!

Strength: This week's sessions, like the last couple of weeks, are not going to be about strength (so won't comment here this week).

Pump: EVERYWHERE!

Vascularity: More noticeable on the gold.

Quality of Training: HIIT was GREAT. Aside from the pain in my right side under right breast that has been there for the last week during this, I was back to form with my sprints, explosive and fast, feeling really good . . . Resistance session was good as well. My legs were suffering when I started - mostly from not having properly recovered from Saturday - and I had to sit down hard between alternate sets of Legs, my heart pounding, but it was worth it. There was no want-to-just-be-done-as-soon-as-possible today as there was last week, and I didn't look like the dead walking. Loved the way definition was looking in the mirror - even better than the weekend. Practiced posing between alternate sets too . . . Rollers was "recovery" afterwards . . .

Recovery: I woke up this morning in PAIN - like I did yesterday, still not recovered completely from Saturday (goes to show how intense it was and how demanding holding even a lighter weight for an extended period of time, and posing, can take a lot out of one). My legs and lower to mid back is what's killing me right now, but I'm used to it.

Body Composition and Look: Even though I may not be as "lean" as I was for my competition last October, I definitely LOOK it, and certainly look a LOT better than I did then. I am pleased with that - building that extra muscle mass in my deltoids and arms has been hard work for sure, but very rewarding. Here's to just getting leaner and leaner, overcoming obstacles life throws in my way, conquering my personal demons to achieve my goals!

Other Notes: I don't always put everything out there re my personal struggles and issues, but there is a lot about me that I have had to overcome, and the road has not been easy by any means. I am a Trophy of Grace, a living testament that God can make ANYthing possible, that no matter what weaknesses you have, whether they be physical, mental or something else, He can use them for good and shine His glory through you and use you to do great things, more than you could ever have dreamed of! As you submit to Him, life becomes something else altogether, a journey that just gets better and better, as you learn more about yourself and what you are capable of doing (like for the first time in my life, being able to see something of beauty, instead of the me that I see in my mind, catching a glimpse of the Rosie that perhaps others perceive - reflected in the image below, another "preview" from Saturday).

This image has been resized. Click this bar to view the full image. The original image is sized 640x523.

Image courtesy of Tony Mitchell at OAMG

Day 135: Finding the Woman

MOTIVATIONAL QUOTE OF THE DAY

"There is only one way to learn. It's through action." - The Alchemist, The Alchemist (Paulo Coelho)

After all:

"Challenges are what make life interesting. Overcoming them is what makes life meaningful." - Joshua J. Marin


TRAINING

Day OFF for this week.


COMMENTS

Mood/Aggression: Sore, but smiling. Stressed, but happy. Yesterday was just the start of the boulder rolling down the hill!

Recovery: I am just as sore after yesterday's photoshoot as I was after my first Full-Body session two weeks ago when I started back training after a week off!

Body Composition and Look: 111 pounds at 9% bodyfat. Only a 0.2% bodyfat loss over the last week, when everything was perfect re nutrition AND training! I was surprised when I saw that, since I definitely feel that I look leaner, but then again, I have more muscle mass than the last time I was this body composition and that makes a difference. Definition in midsection, back, delts and arms is great - better starting from last night to today (better than for my photoshoot yesterday - go figure, LOL). Even though I am not the body composition that I wanted to be right now, I AM pleased with my progress - after all, even though a bare 0.2% loss over a week is not much, especially with perfect everything and supplement aid, it LOOKS like a lot. 8% bodyfat, and then 7% bodyfat, WILL come!

Other Notes: I had the AWESOMEST day shooting with Tony Mitchell and Katrell of OAMG yesterday! We shot in Lance's Gym in Chicago - been a while since I was in a hardcore gym, and I loved the feel of it - and the OAMG studio. Modeling is still very new to me and I learnt a lot throughout the day. Ironically, it never failed to be that the best shots were taken when I wasn't thinking about it and Tony just took them when I was relaxed or preparing for a look/pose. I definitely need to work on my expressions, making anything that is not a smile natural, being "girly" and "sexy" - since neither are things that are really me - and letting myself "go", stepping into the character of it all. Modeling is very different for me, a challenge as much as stepping on a stage for competition, since it is in direct contrast to my character and who I am (I barely recognized the woman in the mirror after Katrell had done me up, and with the outfits, no one else would either, LOL) - which is good though, challenging me to step "outside" of myself and find the feminine side of me, something I need to do a lot more often. Look forward to seeing the final images - there were some GREAT ones in there (including the "preview" below, which definitely captures and embodies the name of "The Female Terminator" that I have been given, and is one of my favourite - if not THE favourite - images from the shoot)!

This image has been resized. Click this bar to view the full image. The original image is sized 640x460.

Image courtesy of Tony Mitchell at OMAG

Competition Notes: Eight weeks out (excluding week pre-competition). Posing Practice starts tomorrow. I WAS going to change my training up, but I'm going to keep it as it is, since I now have another photoshoot on Saturday, and a couple more in June - told you I was on a roll . . .