Sunday is my official cooking day. I do my grocery shopping on sat, so sunday is a breeze! I was lucky enough to recruit someone to drive me to the grocery store. This makes it way easier to buy a massive load of protein and veggies. I calculated it out. and I bought 17 lbs of protein (in talapia and chicken breast). It makes me so happy to know I don't need to worry about food for 2 weeks.
Today I am cooking chicken breast with mesquite seasoning and talapia with dill/cayenne and also some that have montreal chicken spice. So delicious! I buy frozen vegetables to save time during the week.
Last week was a fairly successful week for me training wise. I missed a cardio session as I have. again, fallen sick. But I was really good with my food (considering how bad I needed groceries!) and am down .5% BF.
Tonight I am off to my parents house to enjoy a home cooked meal, then back to Toronto for a week of training , healthy eating and work!
xoxo
JG
Sunday, November 21, 2010
Thursday, November 11, 2010
What gets in the way of you achieving your goals...
This happens to all of us. To anyone who says it doesn't, is a liar! I have definately had my fair share of ups and downs and am still working my way out of a down time in my life! The important thing is to not give up and keep your eye on your goal.
One of the hardest things for me is in the evening by this point I have usually been at work for 9-10 hrs, had my training session + cardio and still have a few more clients to go. I am tired and even thought I prepared some clean food to eat, anything else (sugary and fatty) seems way better! You would think as trainers that we would all have healthy food in the office. NO WAY! there is definately chocolate, cookies and who knows what else always in that office. I know EVERYONE has to deal with bad food in the workplace. Especially now " tis the season" there seems to be more treats popping up everywhere.
This is what I do to stay on track.
VISUALIZE! Think of your goal, and how bad you want it. Now think of how bad you will feel by doing something that will derail you from you goal. The feeling of guilt after you cheat is worse then how you feel (or think you will feel) if you don;t give in to your craving.
I put little reminders everywhere of my goal. It is true, motivation is like bathing, it is required daily (or fairly often at least!:p) Wether it is a pic on my phone or something to read near my bed so I see it every night before I sleep or wake up. It also helps to tell others about your goal. The more people you have to keep you accountable and on your side the easier it will be.
Sometimes this takes a difficult chat ( telling your family you will NOT be eating pumpkin pie, extra gravy and who knows what else at x-mas dinner can be tough, but speak from the heart and explain to them why it is so important to you). My most successful clients are those who had a great support system around them. At first they might be resistant to your change, lets face it, noone likes change and this effects them as well! But if you show your dedication to your goal, they will soon follow suit. Who knows they might be converted to a new healthy lifestyle as well.
That all for me tonight. I dont have any weight training planned until monday and I have done all my cardio for the week! This weekend I desperately need to catchup on cooking food and cleaning. But I will enjoy being able to take it easy this weekend.
xoxo JG
One of the hardest things for me is in the evening by this point I have usually been at work for 9-10 hrs, had my training session + cardio and still have a few more clients to go. I am tired and even thought I prepared some clean food to eat, anything else (sugary and fatty) seems way better! You would think as trainers that we would all have healthy food in the office. NO WAY! there is definately chocolate, cookies and who knows what else always in that office. I know EVERYONE has to deal with bad food in the workplace. Especially now " tis the season" there seems to be more treats popping up everywhere.
This is what I do to stay on track.
VISUALIZE! Think of your goal, and how bad you want it. Now think of how bad you will feel by doing something that will derail you from you goal. The feeling of guilt after you cheat is worse then how you feel (or think you will feel) if you don;t give in to your craving.
I put little reminders everywhere of my goal. It is true, motivation is like bathing, it is required daily (or fairly often at least!:p) Wether it is a pic on my phone or something to read near my bed so I see it every night before I sleep or wake up. It also helps to tell others about your goal. The more people you have to keep you accountable and on your side the easier it will be.
Sometimes this takes a difficult chat ( telling your family you will NOT be eating pumpkin pie, extra gravy and who knows what else at x-mas dinner can be tough, but speak from the heart and explain to them why it is so important to you). My most successful clients are those who had a great support system around them. At first they might be resistant to your change, lets face it, noone likes change and this effects them as well! But if you show your dedication to your goal, they will soon follow suit. Who knows they might be converted to a new healthy lifestyle as well.
That all for me tonight. I dont have any weight training planned until monday and I have done all my cardio for the week! This weekend I desperately need to catchup on cooking food and cleaning. But I will enjoy being able to take it easy this weekend.
xoxo JG
Wednesday, November 10, 2010
New Goals
Today I set a short term goal with my trainer (who is my new trainer btw). I want to get to 18% BF by the end of dec. I can definately do it. I know what my biggest opportunities are, so I just gotta get in there and get 'er done!
I have been SO hungry the past two days. I feel like I am a bottomless pit. I found some delicious recipes which I will be posting.
Leg day today + cardio.. I am beat.
xoxo
JG
I have been SO hungry the past two days. I feel like I am a bottomless pit. I found some delicious recipes which I will be posting.
Leg day today + cardio.. I am beat.
xoxo
JG
Tuesday, November 9, 2010
Write it down
I feel ( well flat out KNOW) that the last few blogs have been about me forgetting to write in my blog. And it happened again!
I fail at blogging! BUt thats ok, cuz here I am again. Things have been going a lot better at work, and although I am still bummed out that I didnt compete this past week, I have a lot to look forward to the next couple of weeks. I am registered for the March 19th fitness Star show. Im not sure what other shows are going on around that time, but all is a possibility at this point.
I have started a new training routine in hopes that it will help me build some better muscle in my shoulders and upper body. I'm pretty excited to see how I will look come march!
I am in dire need of sleep, wanted to give a quick update, and will be writing down in my day planner specific times to update. Best way for me to get things done,... write it down.
I fail at blogging! BUt thats ok, cuz here I am again. Things have been going a lot better at work, and although I am still bummed out that I didnt compete this past week, I have a lot to look forward to the next couple of weeks. I am registered for the March 19th fitness Star show. Im not sure what other shows are going on around that time, but all is a possibility at this point.
I have started a new training routine in hopes that it will help me build some better muscle in my shoulders and upper body. I'm pretty excited to see how I will look come march!
I am in dire need of sleep, wanted to give a quick update, and will be writing down in my day planner specific times to update. Best way for me to get things done,... write it down.
Saturday, October 16, 2010
No More competition
So I am not longer competing in oct/nov. :( I am kinda bummed out about it, but also relieved, because I know I wouldnt have been able to give it the 100% that I needed to. I am doing a photoshoot or two in the upcoming months, so I still have something to work towards!
It is really hard being a fitness professional and having others look up to you for motivation, and it makes me feel bad inside not being able to show that I can do the competition. But I know that doing a show isn't everything in the world, and there is MANY more shows to come (and muscle to be built in the meantime!!!)
There is some other things I want to try besides weight training. I used to enjoy doing yoga and would like to get back into to it to help with stress. Not sure what else, but really now is the time to try new things!
Now that I have more time not spent doing cardio, hopefully I can update my blogmore often (and I am also posting the link on my flyer to advertise my training services, so I better have something for people to read!)
xoxoxo
JG
It is really hard being a fitness professional and having others look up to you for motivation, and it makes me feel bad inside not being able to show that I can do the competition. But I know that doing a show isn't everything in the world, and there is MANY more shows to come (and muscle to be built in the meantime!!!)
There is some other things I want to try besides weight training. I used to enjoy doing yoga and would like to get back into to it to help with stress. Not sure what else, but really now is the time to try new things!
Now that I have more time not spent doing cardio, hopefully I can update my blogmore often (and I am also posting the link on my flyer to advertise my training services, so I better have something for people to read!)
xoxoxo
JG
Sunday, September 26, 2010
Weekly Motivation
My friend had emailed this to me years ago, and I kept it in my inbox to re-read, and happened to stumble on it today.
45 Life Lessons
Was written By Regina Brett of The PlainDealer, Cleveland, Ohio. To celebrate growing older she once wrote 'The 45 Lessons Life Taught Me'.
1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Don't take yourself so seriously. No one else does.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It 's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others'. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is upto you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness except you.
26. Frame every so-called disaster with these words: 'In five years, will this matter?'27. Always choose life.
28. Forgive everyone everything.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give time time.
31. However good or bad a situation is, it will change.
32. Your job won't take care of you when you are sick. Your friends will, stay in touch.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.
36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood. Make it memorable.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41. Envy is a waste of time. You already have all you need.
42. The best is yet to come.
43. No matter how you feel, get up, dress up and show up.
44. Yield.
45. Life isn't tied with a bow, but it's still a gift
45 Life Lessons
Was written By Regina Brett of The PlainDealer, Cleveland, Ohio. To celebrate growing older she once wrote 'The 45 Lessons Life Taught Me'.
1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Don't take yourself so seriously. No one else does.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It 's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others'. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is upto you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness except you.
26. Frame every so-called disaster with these words: 'In five years, will this matter?'27. Always choose life.
28. Forgive everyone everything.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give time time.
31. However good or bad a situation is, it will change.
32. Your job won't take care of you when you are sick. Your friends will, stay in touch.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.
36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood. Make it memorable.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41. Envy is a waste of time. You already have all you need.
42. The best is yet to come.
43. No matter how you feel, get up, dress up and show up.
44. Yield.
45. Life isn't tied with a bow, but it's still a gift
Sicktember
It seems like every September, I get sick after my bday! I have decided that bdays cause me unwanted stress and my body is rejecting the idea of getting older. So it has been decided, I will stay 26 for awhile (that is how it works right? you stay in your 20's until you get to an age where you are comfortable with things, then start annoucing it again?)
So being sick definately put a damper on my training as well as things at work. How do you keep up with lifes demands, especially when you body is telling you to STOP and what you really need is some rest? I definately took time off work and took naps everyday. I would not say I am 100% yet, but am going to venture out for some hot yoga today. Hopefully I can make this a weekly occurance, as I know in the past it has helped me with stress.
What are you best stress relieveing techniques?
So being sick definately put a damper on my training as well as things at work. How do you keep up with lifes demands, especially when you body is telling you to STOP and what you really need is some rest? I definately took time off work and took naps everyday. I would not say I am 100% yet, but am going to venture out for some hot yoga today. Hopefully I can make this a weekly occurance, as I know in the past it has helped me with stress.
What are you best stress relieveing techniques?
Sunday, September 19, 2010
Updated results
Hey guys,
So I found the lost post from the other day (there will be a lot of mistakes and craziness the next few weeks), it should be posted now. Here are my updated results as promised! I will compare the start to now.
Start/ Current/ Difference
So I found the lost post from the other day (there will be a lot of mistakes and craziness the next few weeks), it should be posted now. Here are my updated results as promised! I will compare the start to now.
Start/ Current/ Difference
Weight: 148.8/ 137.4/ -11.4
Body Fat : 22%/ 20.7 /-1.3
Fat Mass : 32 lbs/ 28.4 /-3.6
Fat Free Mass: 116 /109/ -7
Total Body Water: 85 lbs /79/ -6
Measurements (in inches):
Arm R: 12/11.5 /-.5
Chest: 33 /32.5 /-.5
Waist: 29/ 28/ -1
Hips: 36 /35.5 /-.5
Butt:40 /39/ -1
Thigh R: 24/ 23.5/ -.5
Shoulder: 41.5/ 40/ -1.5
So there definately has been a change in body composition. I wish I had taken pictures to show the difference in how my upper body has changed, definately more tone to my arms, as well as my butt has shrunk! YAY. The next 4 weeks are going to be the hardest.
what should my next post be about? more about fat loss? motivation? Nutrition? let me know!
JG
Saturday, September 18, 2010
just my luck
I have bene having very bad luck the past 24 hrs!
I just wrote an amazing blog for you all (including science on fat breakdown!!!) and I guess I double clicked and it didnt post it!
I am off to work now, but will repost later.
xoxo
JG
I just wrote an amazing blog for you all (including science on fat breakdown!!!) and I guess I double clicked and it didnt post it!
I am off to work now, but will repost later.
xoxo
JG
5 weeks until competition
Ok, So there is officially 5 weeks until the UFE Halloween Mayhem. (4 weeks of prep left). I may use either coutdown, in my head I am counting down 4 week, because if I am not ready by then, there is nothing that can be done that last week. (The last week is reserved for depletion, which is a whole otherpost in itself)
We did my measurements and I am down in MANY areas. YAY! My butt is the MOST stubborn (as is anyones). I left those numbers at work, but they will be up here tmr.
The fat cells in your butt is actually different then the fat, say, in your stomach. The fat calls in your butt have more alpha receptors as opposed to beta receptors (which will more readily be burned off). Beta cells are found in higher numbers in women expecially the lower body region and don't like to let themselves go. Isn't that great? :P
This weekend I definately need to take it easy. I want to get my groceries and cook some good food (as good as pre contest food can be!), watch missed episodes of True Blood and Jersey Shore.
The next four week are going to be very difficult. As anyone does, motivation will be needed daily. As silly as it sounds, I am going to print off little reminders to myself why I am doing all this and post some pics of people who motivate me or of myself when I felt AMAZING!
Off to work I go, and will have my updated results posted today or tmr.
xoxo
JG
We did my measurements and I am down in MANY areas. YAY! My butt is the MOST stubborn (as is anyones). I left those numbers at work, but they will be up here tmr.
The fat cells in your butt is actually different then the fat, say, in your stomach. The fat calls in your butt have more alpha receptors as opposed to beta receptors (which will more readily be burned off). Beta cells are found in higher numbers in women expecially the lower body region and don't like to let themselves go. Isn't that great? :P
This weekend I definately need to take it easy. I want to get my groceries and cook some good food (as good as pre contest food can be!), watch missed episodes of True Blood and Jersey Shore.
The next four week are going to be very difficult. As anyone does, motivation will be needed daily. As silly as it sounds, I am going to print off little reminders to myself why I am doing all this and post some pics of people who motivate me or of myself when I felt AMAZING!
Off to work I go, and will have my updated results posted today or tmr.
xoxo
JG
Wednesday, September 15, 2010
Found this...
and had to post it!
"Discipline is the art of merging motivation with organization. You aren't disciplined unless you're dedicated to something. And you cannot be dedicated to something unless you WANT it. Before you strive to "learn discipline", first figure out what you want."
-unknown
What do YOU want?
"Discipline is the art of merging motivation with organization. You aren't disciplined unless you're dedicated to something. And you cannot be dedicated to something unless you WANT it. Before you strive to "learn discipline", first figure out what you want."
-unknown
What do YOU want?
Failed at bloggin!
Ok So I have had a very diffcult time keeping up with this blog. I am commiting to write more frequently.
The past two weeks have been pretty good as far as competition prep goes. There definately has been an increase in training and cardio and a decrease in calories. My last weigh in, there was not really any change. It is slightly fustrating knowing you are getting your butt out of bed at 6 am every day to do cardio and weighing every ounce of food you eat, and then see no results! I am confident this week that there will be change. My body is doesnt seem to react immmediately to change.
There is 4.5 weeks until the week of the show. The next couple of weeks are going to be very hard, especially since it is getting darker and colder! Next week I cut out the white potato that I have post workout, I will be very sad to see it go.
I have a lineup of people who want to take me out to commit carbicide after my shows. Right now it all sounds so delicious, but I know at the time I will be too scared to eat too much bad food as I have worked SO SO hard to get where I am today. It's just not worth it. (plus the pain my stomach will be in).
I hope you are all working towards your goals (wether it be fitness related or not)
Until next time (which I promise will be sooner then later!!)
The past two weeks have been pretty good as far as competition prep goes. There definately has been an increase in training and cardio and a decrease in calories. My last weigh in, there was not really any change. It is slightly fustrating knowing you are getting your butt out of bed at 6 am every day to do cardio and weighing every ounce of food you eat, and then see no results! I am confident this week that there will be change. My body is doesnt seem to react immmediately to change.
There is 4.5 weeks until the week of the show. The next couple of weeks are going to be very hard, especially since it is getting darker and colder! Next week I cut out the white potato that I have post workout, I will be very sad to see it go.
I have a lineup of people who want to take me out to commit carbicide after my shows. Right now it all sounds so delicious, but I know at the time I will be too scared to eat too much bad food as I have worked SO SO hard to get where I am today. It's just not worth it. (plus the pain my stomach will be in).
I hope you are all working towards your goals (wether it be fitness related or not)
Until next time (which I promise will be sooner then later!!)
Sunday, August 15, 2010
Back at it
SO after vacation, and a brief blog writing hiatus, I am back at it! (common lets be real here, who jumps right back into everything after vacation!) What I did get right back on track to was my training for the show, as well as my normal eating plan.
I am officially 9 weeks out until my show. I have registered as well as ordered new bikini! I am really excited for it. This past weekend was the Canadian Fitness Professional conference in Toronto, and it re-ignited my passion for health and wellness. I think no matter where I am in life or the world, this is always something I will do, in some way or another.
We alsohad our awards Gala. And last year I blew it big time! I ended up drinking and eating ALOT of bad food (sliders, pizza, brownies PLUS alcohol!) It totally threw me off track of my training. This year I held strong. I was starving, but opted to eat an apple and some nuts, and although not the best option, ate the meat from the mini burgers and tossed the bun. (Better to eat something then let your body go into starvation.) and no booze!
When situations come up with uncontrolable circumstances, you have to be in charge and not play victim. At a friends wedding I brought a bag with chicken and veggies so I wouldn't be stuck without clean eats. We can't live in a cave forever (although it would make things easier) the outside world is a reality we must face.
Tmr I will post a weight update (and possibly measurements if I can get someone to help me out at work):)
Stay tuned for the recipe of the week.. and please.. send me your fav recipes!
JG
I am officially 9 weeks out until my show. I have registered as well as ordered new bikini! I am really excited for it. This past weekend was the Canadian Fitness Professional conference in Toronto, and it re-ignited my passion for health and wellness. I think no matter where I am in life or the world, this is always something I will do, in some way or another.
We alsohad our awards Gala. And last year I blew it big time! I ended up drinking and eating ALOT of bad food (sliders, pizza, brownies PLUS alcohol!) It totally threw me off track of my training. This year I held strong. I was starving, but opted to eat an apple and some nuts, and although not the best option, ate the meat from the mini burgers and tossed the bun. (Better to eat something then let your body go into starvation.) and no booze!
When situations come up with uncontrolable circumstances, you have to be in charge and not play victim. At a friends wedding I brought a bag with chicken and veggies so I wouldn't be stuck without clean eats. We can't live in a cave forever (although it would make things easier) the outside world is a reality we must face.
Tmr I will post a weight update (and possibly measurements if I can get someone to help me out at work):)
Stay tuned for the recipe of the week.. and please.. send me your fav recipes!
JG
Saturday, July 24, 2010
vacation Countdown is over
Alright, today is the day I leave for vacation!
Officialy I am at 20.6% BF. I am at 29.4 lbs of BF, 113.4 lean mass.
CANNOT WAIT TO BE IN A BIKINI FOR A WEEK!
thank you...
and the countdown to fitness competition will continue when I return..
xoxox
JG
Officialy I am at 20.6% BF. I am at 29.4 lbs of BF, 113.4 lean mass.
CANNOT WAIT TO BE IN A BIKINI FOR A WEEK!
thank you...
and the countdown to fitness competition will continue when I return..
xoxox
JG
Friday, July 16, 2010
Weekly Results
Hey guys!
So I am pleased to announce that I lost 2 lbs of BF last week! I am at 21.2% BF. It was definately a challenge. With the heat and that certain time of month, cravings were a plenty! I reminded myself daily of my goals and no matter how hungry I felt or how easy it would be to stop and grab fast food, I held out.
I have probably said this a million time, but if you dont have the inner motivation to achieve your goals, then you are setting yourself up for success. Noone else can want it as bad as you do and noone else can get you through the painful chocolate craving moments. It definately helps having a group of people around that are supportive (they have done studies on this. will post article soon). In the end though, it is you keeping you out of that jar of peanut butter at 2am.
I am excited for this weekend as I am visiting my parents in Waterdown. Sitting by the pool all weekend (weather pemiting) Also ALOT of cooking to be done. And of course, getting ready for my vacation.
When I first started this blog, it was to track my success up until my vacation. As of March 8th I have lost 8 lbs of body fat, from 25.5% to todays 21.2%. My actualy weight has not changed drastically due to muscle gain, water retention etc. But I COULD NOT BE HAPPIER!
Im going to buy a new bathing suit tonight to celebrate. Thats right, I am NOT celebrating with food.
Here's to a wonderful weekend. Happy Training!
JG
So I am pleased to announce that I lost 2 lbs of BF last week! I am at 21.2% BF. It was definately a challenge. With the heat and that certain time of month, cravings were a plenty! I reminded myself daily of my goals and no matter how hungry I felt or how easy it would be to stop and grab fast food, I held out.
I have probably said this a million time, but if you dont have the inner motivation to achieve your goals, then you are setting yourself up for success. Noone else can want it as bad as you do and noone else can get you through the painful chocolate craving moments. It definately helps having a group of people around that are supportive (they have done studies on this. will post article soon). In the end though, it is you keeping you out of that jar of peanut butter at 2am.
I am excited for this weekend as I am visiting my parents in Waterdown. Sitting by the pool all weekend (weather pemiting) Also ALOT of cooking to be done. And of course, getting ready for my vacation.
When I first started this blog, it was to track my success up until my vacation. As of March 8th I have lost 8 lbs of body fat, from 25.5% to todays 21.2%. My actualy weight has not changed drastically due to muscle gain, water retention etc. But I COULD NOT BE HAPPIER!
Im going to buy a new bathing suit tonight to celebrate. Thats right, I am NOT celebrating with food.
Here's to a wonderful weekend. Happy Training!
JG
Tuesday, July 13, 2010
Recipe of the Week
Here is a great recipe for change from your normal breakfast routine. ( I would still have additional protein and a piece of fruit with this!)
buckwheat flour (organic, wheat free)
Larges rolled oats
egg white
low fat becel, melted
cinnamon
vanilla extract
sweetener of choice (agave or other)
blueberries
anything else to flavour that you desire
Think pancake consistency when making these.
add agave on top as the most amazing syrup (other than maple) ever.
Let me know what you think!
P.S. After our calorie cut a week and half ago, Im definately feeling the pinch! Update on friday on results.
Happy training!
buckwheat flour (organic, wheat free)
Larges rolled oats
egg white
low fat becel, melted
cinnamon
vanilla extract
sweetener of choice (agave or other)
blueberries
anything else to flavour that you desire
Think pancake consistency when making these.
add agave on top as the most amazing syrup (other than maple) ever.
Let me know what you think!
P.S. After our calorie cut a week and half ago, Im definately feeling the pinch! Update on friday on results.
Happy training!
Monday, July 5, 2010
Challenges
Over the past 6 months I have faced many challenges. At some points I didn't feel like I was every going to make it through. From living situations that just weren't right, money problems, transfering with work, being sick often and just overall lack of motivation. I was not focused on any of my fitness goals.
Sometimes life throws you into a bad spot and its up to you to get yourself out. We need to fall and go through pain in order to really appreciate the good things in life, to learn from our mistakes. That is what makes you succesful. If you continue to make the same mistakes over and over, well, some people just need more time then others:P
I am very thankful to those who have helped me out of the situation I was in. There were times when I felt like giving up everything I had worked towards over the years, but am lucky to have people around me who truly care. Always be there for those closest to you. You never know when you might need a helping hand.
The past 2 months I have re-focused myself and done a lot of thinking and planning. I have not achieved the fitness goals that I set out to achieve over a year ago. And that REALLY bugs me! But I know now I am on the right track.(even though it is 43 degrees outside right now, no A/C, but let me tell you that kills any nighttime cravings).
In order for me to be succesful at achieving my goals I had to really decide what was important to me. Was it going out and having fun with friends? Or relaxing and spending time with the ones closest to me and feeling rested the next day? Do I need my own apartment or can I settle for something else until I can pay down my debt and actually afford to eat?
I ended up selling my car, taking some much needed help in the area of living situation and making up my mind about making no excuses for eating bad (no matter how emotional of a day it was) and getting back into a regular exercise routine.
And here I am now. What kind of plan do you have in place for yourself? Have you covered all the bases? If you are serious about achieving any goal, you must plan, plan, plan. And be consistent. Eating good for one week does not equal weight loss. Its a lifestyle change that needs to be made, for good. People might laugh at me when I carry around a huge cooler full of meals for the day or have to eat every 3 hours. If you want serious results, you have to be serious about what it really takes!!!
Here is an update on my measurements
Arm: 11.75 (-.25)
Chest: 33.5 (+.5) (most likely back has increased, not actualy chest unfortunately)
Waist: 29 (no change)
Hips: 33.5 (-.5)
Butt: 39 (-1)
Thighs: 24 (no change)
Shoulder: 40.5 (-1)
I'm really happy that I went down inches in my lower body, especially my butt! Such a stubborn area to lose weight for me. My upper body drops it like its hot. We have made a cut by 20% in cals starting this week. We will see how that pans out. Weigh in on friday!
Vacation is in 19 days as well!! Who wants to go bikini shopping??
xoxo
JG
Sometimes life throws you into a bad spot and its up to you to get yourself out. We need to fall and go through pain in order to really appreciate the good things in life, to learn from our mistakes. That is what makes you succesful. If you continue to make the same mistakes over and over, well, some people just need more time then others:P
I am very thankful to those who have helped me out of the situation I was in. There were times when I felt like giving up everything I had worked towards over the years, but am lucky to have people around me who truly care. Always be there for those closest to you. You never know when you might need a helping hand.
The past 2 months I have re-focused myself and done a lot of thinking and planning. I have not achieved the fitness goals that I set out to achieve over a year ago. And that REALLY bugs me! But I know now I am on the right track.(even though it is 43 degrees outside right now, no A/C, but let me tell you that kills any nighttime cravings).
In order for me to be succesful at achieving my goals I had to really decide what was important to me. Was it going out and having fun with friends? Or relaxing and spending time with the ones closest to me and feeling rested the next day? Do I need my own apartment or can I settle for something else until I can pay down my debt and actually afford to eat?
I ended up selling my car, taking some much needed help in the area of living situation and making up my mind about making no excuses for eating bad (no matter how emotional of a day it was) and getting back into a regular exercise routine.
And here I am now. What kind of plan do you have in place for yourself? Have you covered all the bases? If you are serious about achieving any goal, you must plan, plan, plan. And be consistent. Eating good for one week does not equal weight loss. Its a lifestyle change that needs to be made, for good. People might laugh at me when I carry around a huge cooler full of meals for the day or have to eat every 3 hours. If you want serious results, you have to be serious about what it really takes!!!
Here is an update on my measurements
Arm: 11.75 (-.25)
Chest: 33.5 (+.5) (most likely back has increased, not actualy chest unfortunately)
Waist: 29 (no change)
Hips: 33.5 (-.5)
Butt: 39 (-1)
Thighs: 24 (no change)
Shoulder: 40.5 (-1)
I'm really happy that I went down inches in my lower body, especially my butt! Such a stubborn area to lose weight for me. My upper body drops it like its hot. We have made a cut by 20% in cals starting this week. We will see how that pans out. Weigh in on friday!
Vacation is in 19 days as well!! Who wants to go bikini shopping??
xoxo
JG
Sunday, June 27, 2010
End of week 3
I have officially made it through 3 weeks of my new plan.
EXCITING NEWS!
I am down 3lbs to put me at 144 lbs, 22.2% BF!!
It has been challenging, especially on weekends when I am out and about ( a girl needs to carry a cute purse every now and then, and forgo the massive cooler!)
Some exciting events over the past 2 weeks: Train the trainer. To raise money for the GoodLife Kids Foundation, I donated myself for a silent auction we had at the club. My client Maureen won me, and decided instead of taking a session for herself, she wanted to train me. ( see above pic, you can get an idea of what they put me through.. think lots of burpees)
I still am awaiting the boxing pics, which hopefully we can resume the first week after the long weekend.
I spent the first part of today cooking and prepping food for the week. I absolutely LOVE bison right now. You can get it in burger, steak or roast form. I have really been trying to try different things with my food.
What kind of things are you enjoying for you summer meals?
Sunday, June 13, 2010
Week 1 of 20 Week Plan
I have made it through the first week! Im not going to lie, the past couple of days have been really hard!
We have reduced our calories from what we need to maintain our current weight by 20%. It definately was a noticable change!
I dont know about you, but my hardest time is the evenings when I get home from work (10pm-ish). Over the past few months although eating clean throughout the day, if the opportunity for something delicious to eat came up, I wouldnt really think twice about it. Now I am thinking about it, once, twice and three times over. (Basically laying in bed thinking about why I do not need chocolate covered almonds or whatever it may be).
You definately need to be very focused and strong willed if you want to achieve the best.
Kelly and I also joined a women's boxing gym to switch up our workouts on sundays. Incredibly fun. We have which I will post as soon as I get them. Its great to get outside of what we are used to and try something different. Although the gloves they have are stinky (investing in a pair might be in the works), it was an amazing atmosphere.
Here is the link to the gym if you want to check it out! http://www.torontonewsgirls.com/tng_main/classes.php
I just finished cooking chicken, a bison roast and bison burgers and tilapia. Now time to plan out my meal plan for the week.
We have reduced our calories from what we need to maintain our current weight by 20%. It definately was a noticable change!
I dont know about you, but my hardest time is the evenings when I get home from work (10pm-ish). Over the past few months although eating clean throughout the day, if the opportunity for something delicious to eat came up, I wouldnt really think twice about it. Now I am thinking about it, once, twice and three times over. (Basically laying in bed thinking about why I do not need chocolate covered almonds or whatever it may be).
You definately need to be very focused and strong willed if you want to achieve the best.
Kelly and I also joined a women's boxing gym to switch up our workouts on sundays. Incredibly fun. We have which I will post as soon as I get them. Its great to get outside of what we are used to and try something different. Although the gloves they have are stinky (investing in a pair might be in the works), it was an amazing atmosphere.
Here is the link to the gym if you want to check it out! http://www.torontonewsgirls.com/tng_main/classes.php
I just finished cooking chicken, a bison roast and bison burgers and tilapia. Now time to plan out my meal plan for the week.
Tuesday, June 8, 2010
4 Month Countdown to SHOWTIME!
Alright. I know I was counting down to my vacation, but something BIGGER and better has come along. (dont get me wrong, looking hot for my vacay is still a #1 priority, it just happens to work in with this more long term plan as well)
In 4 months I will be stepping on stage again.
My trainer and I have created a master plan. We have created "bibles" to live by (track workouts, food planning etc) and of course MOTIVATE eachother. She is also going to be training, perhaps to step on stage, perhaps not, but either way we have got eachothers back through it all.
Pics will follow soon. Here are my starting stats:
Weight: 148.8
Body Fat : 22%
Fat Mass : 32 lbs
Fat Free Mass: 116
Total Body Water: 85 lbs
Measurements (in inches):
Arm R/L: 12/12
Chest: 33
Waist: 29
Hips: 36
Butt:40
Thigh R/L: 24/24.5
Shoulder: 41.5
Please stay tuned for updates on my progress, pics and any noteworthy encounters:)
In 4 months I will be stepping on stage again.
My trainer and I have created a master plan. We have created "bibles" to live by (track workouts, food planning etc) and of course MOTIVATE eachother. She is also going to be training, perhaps to step on stage, perhaps not, but either way we have got eachothers back through it all.
Pics will follow soon. Here are my starting stats:
Weight: 148.8
Body Fat : 22%
Fat Mass : 32 lbs
Fat Free Mass: 116
Total Body Water: 85 lbs
Measurements (in inches):
Arm R/L: 12/12
Chest: 33
Waist: 29
Hips: 36
Butt:40
Thigh R/L: 24/24.5
Shoulder: 41.5
Please stay tuned for updates on my progress, pics and any noteworthy encounters:)
Wednesday, April 21, 2010
Discipline
"Discipline is the art of merging motivation with organization. You aren't disciplined unless you're dedicated to something. And you cannot be dedicated to something unless you WANT it. Before you strive to "learn discipline", first figure out what you want." -unknown
Today I joined team St Clair to do a 5 k road race. It was extremely windy out, but we all made it. It was great to get out and do something I havent done in a long time (and extremely enjoy!) Even though I had to get up at 6am, it is now almost 5 pm and I really dont feel any different then if I had slept in until 10.
I am on track for achieving my goal of looking bikini ready for my vacation (although it has yet to be determined where I am going) Some days it is really hard, knowing that grabbing a sub or some other fast food place (as healthy as they deem to be, it never is!) is the easiest option. I have prepped a lot of food, and try to keep things interesting by trying new things, flavourings or pairing items together that I wouldn't normaly.
What do you make for you "go to" meal when you are tired?
Saturday, April 17, 2010
How it all began
Thank you for checking out my blog! I have decided to embark on this challenge to help you, my readers, in your journeys of a healthier lifestyle.
This first blog will be an introduction of myself, what I have done in the past and what I am working towards. I would love to hear your comments about what your goals are and what you are doing to achieve them.
These posts will not only be about me and my fitness journey, but I will be here to give you advice on nutrition, delicious recipe ideas and ways to spice up your workouts!
Lets get started.
I have always been involved in some sort of activity, from softball, track and field. Does anyone remember Billy Blanks Tae Bo? You bet I was enrolled in that at a local Karate club! Then as per clockwork, I went away to school and studying/ going out to party was more important then fitness. After my first year of college, I was not happy with the body I had. I joined the Bally's across the street from my school and was given an orientation on cardio and the weight machines.
Every other day I would go and do a full body workout and I had begun lose some weight. This was all fine and dandy until college was over and I got my first bacholor apartment downtown Toronto. I also started as an Assistant Manager to a store in the Eaton Center. Being in the heart of the city makes going out so easy. So I fell into the same trap again. Going out, not eating well and no exercise.
Enough was enough! I joined a women's only gym and again had a orientation. I would go and do weights, cardio and do a cardio kickboxing class. For a month I would go regularly, then I would not go for weeks. This went on for about 2 years and then I quit that gym. Whats the point if im not seing results?
Things were going pretty good at my job, although after having problems with roomates I had moved back in with my parents near hamilton. Commuting from Hamilton to Toronto was no easy task. On top of it all, I still looked in the mirror every morning and wished my "old" body was back.
I decided to join the gym again. There was a GoodLife right across from where I worked in the Eaton Center. I HAD to make this work. I was willing to do anything. When I got there, I was given a tour, but really I had already made my mind up. I'm going to get what I want. As the girl left to get my membership agreement, I noticed on the price presentation: 3 or 6 personal training session at discounted rate. This was perfect. Someone can show me what to do once a week and I'll be good to go. I went for it.
This is when I met Kelly (who still is my trainer to this day!) She called and we booked 6 sessions 3 times a week. This was the best way, I was told by her. And did she kick my butt. There was no question I was signing up for more sessions and thankfully I was in great place finacially to be able to do it.
This was 2 and a half years ago. When I started I was 141 lbs, 27% body fat and no muscle tone at all. When I did my fitness competition in april 2008, I was at 135, 15% body fat and had ABS! I started to compete in 5-10k races as well.
I loved the body transformation that I had gone through, I knew I wanted to help others achieve the same. I changed my career from Retail Manager to Membership Consultant to Personal Trainer. I have been with Goodlife for one and a half years, a Personal Trainer for one year. I am now a Level 3 trainer at the Yonge and St. Clair location.
I have not competed since the first show I did, but my goal is to compete again this fall. This blog will track my progress, as well as share my knowledge for you to achieve your fitness goals.
Thanks for reading,
JG
This first blog will be an introduction of myself, what I have done in the past and what I am working towards. I would love to hear your comments about what your goals are and what you are doing to achieve them.
These posts will not only be about me and my fitness journey, but I will be here to give you advice on nutrition, delicious recipe ideas and ways to spice up your workouts!
Lets get started.
I have always been involved in some sort of activity, from softball, track and field. Does anyone remember Billy Blanks Tae Bo? You bet I was enrolled in that at a local Karate club! Then as per clockwork, I went away to school and studying/ going out to party was more important then fitness. After my first year of college, I was not happy with the body I had. I joined the Bally's across the street from my school and was given an orientation on cardio and the weight machines.
Every other day I would go and do a full body workout and I had begun lose some weight. This was all fine and dandy until college was over and I got my first bacholor apartment downtown Toronto. I also started as an Assistant Manager to a store in the Eaton Center. Being in the heart of the city makes going out so easy. So I fell into the same trap again. Going out, not eating well and no exercise.
Enough was enough! I joined a women's only gym and again had a orientation. I would go and do weights, cardio and do a cardio kickboxing class. For a month I would go regularly, then I would not go for weeks. This went on for about 2 years and then I quit that gym. Whats the point if im not seing results?
Things were going pretty good at my job, although after having problems with roomates I had moved back in with my parents near hamilton. Commuting from Hamilton to Toronto was no easy task. On top of it all, I still looked in the mirror every morning and wished my "old" body was back.
I decided to join the gym again. There was a GoodLife right across from where I worked in the Eaton Center. I HAD to make this work. I was willing to do anything. When I got there, I was given a tour, but really I had already made my mind up. I'm going to get what I want. As the girl left to get my membership agreement, I noticed on the price presentation: 3 or 6 personal training session at discounted rate. This was perfect. Someone can show me what to do once a week and I'll be good to go. I went for it.
This is when I met Kelly (who still is my trainer to this day!) She called and we booked 6 sessions 3 times a week. This was the best way, I was told by her. And did she kick my butt. There was no question I was signing up for more sessions and thankfully I was in great place finacially to be able to do it.
This was 2 and a half years ago. When I started I was 141 lbs, 27% body fat and no muscle tone at all. When I did my fitness competition in april 2008, I was at 135, 15% body fat and had ABS! I started to compete in 5-10k races as well.
I loved the body transformation that I had gone through, I knew I wanted to help others achieve the same. I changed my career from Retail Manager to Membership Consultant to Personal Trainer. I have been with Goodlife for one and a half years, a Personal Trainer for one year. I am now a Level 3 trainer at the Yonge and St. Clair location.
I have not competed since the first show I did, but my goal is to compete again this fall. This blog will track my progress, as well as share my knowledge for you to achieve your fitness goals.
Thanks for reading,
JG
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