boo hoo hoo yeah lifes crap at the moment…blah blah blah.

enough feeling sorry for myself. nothing that has been happening is really so much of a big surprise to me.

so today ive kicked myself up the backside again and told myself to get over it. sitting on my backside eating crap and not doing my fitness properly isnt making anything better, its just making it worse.

i will no doubt still get those bad days, but i am not going to allow it to drag me down to where i was before.

ive just done a kick arse strength workout to break myself out of the rut, and im so glad i did!

we will all have those times when we just want to curl up in a ball and cry, and thats normal. we arent robots. but its how long we allow it to go on for. a few days is plenty for me. i just know that if i dont straighten myself out again, it wont be long before the weight has crept back on to the point where i just want to die, and have lost the pride in myself that i have earned by losing it in the first place and by getting so much fitter and healthier.

it JUST ISNT WORTH it!!!!

..sue xxx

icandothiss:

karagb13:

Yes, she knows what it’s like to be overweight, and she overcame it. SO CAN YOU!

Whaaaaaaaat I had no idea

……………..

glad to see this, i havent found a decent ‘before’ pic of jillian before now.

..sue xx

(via fitgirlsfortheworld)

AGE 26 
HEIGHT 5’7”
WEIGHT 220 lbs
WAIST 40”
HIPS 47”
THIGHS 28” AGE 27 
HEIGHT 5’7”
WEIGHT 140 lbs
WAIST 27”
HIPS 36”
THIGHS 21.5”

Why I Got Started

I have always loved the fitness industry. I have been training with my coach, Mike Davies for almost 7 years. He stood by me as I ventured through life from wrestling to Tae Kwon Do, to Powder Puff football. I travelled across the world and back, and no matter where I was, I would work with him to help me in any sport or just to stay physically fit!

I would travel down to Columbus, Ohio, for his infamous boot camps, and each time I would leave so inspired by the amateur and pro figure and fitness athletes that flooded the gym! When you are surrounded by the likes of Julie Palmer, Latisha Wilder, and Chastity Slone, your dream could only be to one day step on stage, those girls were so inspirational.

This dream stayed with me over the years, I trained hard, but with my travel and busy life style I never settled down in a nutrition plan, and tended to yo-yo diet. Years passed, and I settled down, got married and had my first son. My son and husband were the greatest blessings to me, but my pregnancy took its toll on my body.

I was a high risk pregnancy and put on bed rest for most of it, which left me snacking and picking at foods I shouldn’t have. After my son was safely delivered I stepped on a scale to only realize, I had ballooned to 220 pounds! I wanted nothing more than to be in shape and a role model, for not only my son but others.

I wanted him to grow up active, with active and healthy parents. So I set my mind to not only getting in shape, but I set an aggressive goal on January 1st to compete just 10 months later! I reached out to my AMAZING coach Mike Davies again, and he said “Let’s do it!” We had a plan, and slowly but steadily, the weight fell off!

I wanted my son to grow up active, with active and healthy parents.

How I Did It

With the guidance of my coach Mike Davies I had a healthy plan, and the support of my husband I was able to fit in my cardio and workouts. We made cooking and working out a family affair, a priority.

Not long after I started to train we actually found out my husband was diagnosed with Multiple Sclerosis, which meant that a healthy lifestyle was even more important for him, and we committed to this together.

We set up a game plan, cooked on Sundays, and created a schedule each week so we were prepared. This was really important because I went back to work, full time as a traveling sales manager and had to pack my meals to eat in airports and in-between meetings.

Not to mention that I also volunteered within the community, am in school for holistic nutrition and am hosting a Natural Bodybuilding show in my home town this fall. You could say my plate is full!

My busy daily schedule meant my mornings would start early, so after I fed my son his 4 a.m. bottle, I packed my runners up and hit the gym.

In the afternoons I would take him with me for my 2nd cardio session. He loved the time in the gym day care, and I had some mommy time to work on my goal. It took patience and dedication.

It took patience and dedication

Mike warned me that the weight didn’t go on overnight, so it wouldn’t come off overnight. I had to stay true to the diet and what he asked me to do in the gym. And I did just that. In all the years I have trained with him, this was my heaviest weight, but because I was strict with his plan, I was seeing results right away!

The most important part was definitely my diet. I ate 6 small, measured meals, high in quality protein, complex carbohydrates, healthy fats, and drank 1.5 gallons of water per day. By June that year I was already down to 160 pounds!

Finally November rolled around and I flew out to step on stage in a foreign city more than 6 hours away from home, with my husband and 11-month old by my side. I got on stage at an amazing 135 pounds, and took 4th place!

It felt so amazing … even more wonderful was looking out into the audience to my cheering squad - my two boys. Then just 2 weeks later I competed again. I have committed to this wonderful and rewarding lifestyle, and love how much energy I have now!

I got on stage at an amazing 135 pounds, and took 4th place!

Supplements

• Multivitamin: 1 serving
• Vitamin E: 400iu

• Vitamin B-Complex: 100mg

• Gaspari Nutrition SuperPump250: 2 scoops
• Gaspari Nutrition Myofusion: 1 scoop

• FUSION BodyBuilding Sub-Q: 3 caps

• Vitamin C: 1000mg

• Glutamine: 1 tbsp

Diet

Each month my coach provides me with a new diet. He has me switch up the diets every 3-to-4 weeks, so that my body doesn’t get used to it.

Here is just a sample of something he may have me eating on a nutrition plan:

4:30 a.m:

When I wake up I start my morning with lemon water to get my digestive system going, and take my Multivitamin and FUSION BodyBuilding Sub-Q. I usually do my cardio then on an empty stomach.

• 5 Egg Whites, scrambled
• 1 serving Cream of Rice
• 3 Strawberries

• 1 cup fat free Greek Yogurt
• 1 scoop Gaspari Nutrition Myofusion

• 1 can Tuna
• 10 Almonds

• ½ Grapefruit
• 3-4 oz Chicken Breast

• 3 Egg Omelet
• 2 oz Flank Steak
• 2 slices Ezekiel Toast

• 1 large serving Salad with a blend of in-season fresh green Veggies

Training

When I train I am athletic about it. I go hard and fast, focusing on form, strength and explosiveness. I usually will include abs or plyometrics of some form into all of my weight workouts.

I like to do circuits on some days where I will superset a chest exercise with an upper body plyometric move and then an agility move to keep my heart rate up.

My favorite part about visiting my coach Mike in Columbus for a boot camp is that I always go home with new ideas to mix into my workouts at home, to keep it fresh and interesting. I feel that it is important to change up your workouts frequently so you remain focused.

I feel that it is really important to change up your workouts frequently so that you remain focused.

Repeating the same workouts over and over again can become daunting. If you keep it interesting you are more likely to love your workouts and challenge yourself more each time!

I try to get in and out of the gym so that I have lot of quality time left for my family. Most of the time I do two sessions 5 days per week, with 2 rest days. For my cardio my coach Mike has created his own custom interval programs that kick my butt!

I love this because they are full of short intervals and bursts of high intensity cardio that it is actually fun to do cardio! As I got close to the show dates, I would increase my cardio accordingly.

My favorite body part to train is my abs, and usually my coach will have me train them 2 times per week after cardio. I still will toss in a few moves like Stick Twists, Russian Twists, Military Sit-ups and Hanging Leg Raises into my weight workouts instead of a long rest.

Below is a sample of some workouts I would do, but they do change every week:

• Morning Cardio 5am: 30 min intervals on Step Mill
• Evening Cardio: 30 min incline Walking, plus 1 mile Run

Superset:

• Walking Lunges: 4 sets length of gym
• Pop Squats: 4 sets of 30 reps

Superset:

• Leg Extensions: 4 sets of 15 reps
• Lateral Step-ups onto Bench: 4 sets of 15 reps

• Hack Squats: 4 sets of 15 reps
• Single Leg Squats: 3 sets of 10 reps each
• Deadlifts: 4 sets of 10 reps

Printable Page PDF Document

• Morning Cardio 5am: 45 min short run/walk intervals on Treadmill
• Evening Cardio: Rotating between 3 Cardio Machines for 15 minutes each
• Side Laterals: 4 light warm up sets of 15 reps

Superset:

• Alternating One Arm Overhead Press: 4 sets of 10 reps each
• Arnold Press: 4 heavy sets of 6 reps

• Front Raise: 3 sets of 6 reps
• Machine Press: 4 sets of 12 reps
• Heavy Shrugs: 4 sets of 15 reps
• Rear Delt Bent Over Laterals: 4 sets of 15 reps

Printable Page PDF Document

• Morning Cardio 5am: 20 minutes on Bike, Treadmill or Elliptical
• Evening Cardio: 30 min Walking, plus 1 mile Run
• Seated Row: 3 warm up sets of 15 reps

Superset:

• One Arm Rows: 4 sets of 10 reps
• Lat Pulldowns: 4 sets of 15 reps

• One Arm Bent Knee Deadlift (alternating): 4 sets of 10 reps
• Hyperextensions: 4 sets of 15 reps
• Reverse Grip Pulldowns: 3 sets of 15 reps

Printable Page PDF Document

• Morning Cardio 5am: 45 min short run/walk intervals on Treadmill
• Evening Cardio: Rotating between 3 Cardio Machines for 15 minutes each
• Skull Crushers: 4 sets of 15 reps
• Close Pushups: 4 sets of 10 reps
• Bench Dips or Bar Dips: 4 sets of 10 reps
• EZ Bar Curls: 3 sets of 15 reps
• Hammer Curls: 4 sets of 10 reps
• Preacher Curls: 4 sets of 10 reps
• Lying Cable Curls: 3 sets of 15 reps

Printable Page PDF Document

• Morning Cardio 5am: Bootcamp Style Workout or 30 min Bleacher Sprints
• Afternoon Cardio: 30 min incline Walking, plus 1 mile Run
• Incline Dumbbell Bench: 4 sets of 15 reps

Superset:

• Flat Flyes: 4 sets of 10 reps
• One Arm Medicine Ball Pushups: 4 sets to failure

Superset:

• Cable Crossover: 4 sets of 15 reps
• Pop Pushups: 4 sets to failure

• Dumbbell Pullovers on Core Ball: 4 sets of 15 reps
• Machine Press: 1 heavy set of 15 reps

Printable Page PDF Document

Suggestions for Others

Since starting on this journey I have learned a lot about myself, what my perceived personal limits were and how to push myself past them. I learned how important it was to set a goal and stick to it. With any journey you have to have a goal in sight, a purpose for your process.

Whether it’s fitting into your favorite pair of jeans again, or stepping on stage for the first time. Create your own purpose for making positive changes in your life and envision the process it will take to get your self there. Find a supportive and caring coach or trainer, and surround yourself with people who believe in you and want to see you succeed.

Like anything in life, be prepared. Make your meals the night before and have your gym bag at your door. Pre plan your workouts and schedule your day so the gym will fit in.

If I am feeling stressed out or wanting to step out on my nutrition plan I look deep within myself and remember there is a reason, a purpose, an intention and a desire to better myself. And to achieve what I want to achieve there is work to be done, focus required, dedication needed and a process to be in place.

Reminding yourself of this daily will prevent you from letting small things get in the way of achieving your goals!

Competition History:

• 2010 Ottawa Classic, Nov 6, 2010: 4th Place (Qualified for Provincials)
• 2010 London Championships, Nov 27, 2010: 6th Place

Photographic Credit:
Gord Weber, Gord Weber Photography

Close your eyes. No, not literally. I want you to keep reading. But imagine a picture of perfect health. What does it look like? Do you want to see yourself in that picture? If you do, then let our 18 best-ever tips help you get there.

If you really want to boost your overall health, supplement for your fitness goal. Training for a marathon? Once you get to mile number eight, you may want to think about endurance supplements and electrolyte chews. Find yourself lagging during your 5th workout of the week? Try energy boosting pre-workout supplements.

Personalize your supplement program to match your goals, and your overall health will benefit.

Supplements provide the steam
to your ‘Little Engine That Could.’

There are a wide variety of healthy foods out there for one reason: so you can eat them all! But achieving a healthy balance is key. Former Mr. Universe and health guru Lee Labrada has a super-easy way of practicing food balance. He calls it The Rule of Thirds.

One third of your plate should be home to a healthy carbohydrate; one third should be a quality source of protein; and the last third goes to vegetables or salad. For example, at dinner you could have a plate of baked sweet potato, a spinach salad, and grilled halibut or chicken!

If you balance every meal, your body will learn to trust that you’re feeding it the good stuff. You’ll be full of energy, vitality, and promoting the longevity of a healthy body and mind!

Do you know why you’re always told to eat more fresh fruits and vegetables? There’s actually science behind that advice, and it has to do with your body’s anatomy and physiology.

The human body is put under stress every day. From our cells to our organs to our skin, every piece of the anatomy puzzle ages and deteriorates. Things like free radicals and inflammation may only add to the chances of breaking down and signs of aging.

But there are many foods that can help your body arm itself against the ravages of time and the stress of use. Check out the list of foods and herbs below to see how easy it is to sign up for Triple AAA nutrition every day.

• Apples-rich in vitamins, minerals, and flavonoids such as quercetin, also high in fiber
• Spinach-loaded with Vitamin E, anti-inflammatory compounds, omega-3 fatty acids, and it’s also high in B-Vitamins
• Sweet Potatoes-high in antioxidants, mainly beta-carotene, alpha-tocopherol and ascorbic acid
• Almonds-rich in Vitamin E, high amounts of unsaturated fats and omega-3 fatty acids
• Walnuts-richest source of omega-3 fatty acids among nuts
• Turmeric-contains Curcumin, which may provide anti-inflammatory benefits
• Ginger-contains the phytochemicals gingerol, shogaol, and zingerone, which may provide antioxidant and anti-inflammatory benefits

• Reds
  tomatoes, raspberries, red bell peppers, red grapes, beets and pomegranates
• Oranges / Yellows
  cantaloupes, carrots, mangoes, and winter squashes
• Greens
  asparagus, artichokes, broccoli, brussels sprouts, kale, seaweed, green tea
• Blues / Purples
  blueberries, blackberries, raisins, eggplants and plums
• Browns
  coffee and theobroma cacao otherwise known as cocoa!

Antioxidants Decrease the production of damaging free radicals and support overall health and wellness with antioxidant products!

Get all your Antioxidant products

There’s a famous saying in the fitness industry: “If you don’t prepare, be prepared to fail.” Cooking your own food takes time. Shopping takes time. If you don’t cook, it takes time and money to figure out where you can eat out and still eat healthy, unprocessed foods.

But it takes less time than you might think! Spend a few hours on one of your days off from work or school cooking up your meals for the week, and you can knock it out in one day! Don’t be afraid to abuse the convenience of Tupperware, plastic baggies, and insulated lunch boxes.

One of the easiest ways to improve your general health is to surround yourself with nutritious and filling snacks. Because everybody snacks, so you might as well make it healthy and make smart lifestyle choices today.

Great healthy snack ideas: home-made trail mix (try almonds, walnuts, dried apricots, pumpkin seeds, and cranberries), low-fat cheese with whole grain crackers, Greek yogurt with low-sugar granola, canned tuna, meal replacement protein shakes, hard boiled eggs, beef jerky, fresh fruit or veggies with nut butter (almond or peanut), protein bars

Portion control, natural foods, and balanced meals-don’t forget that these nutrition tips apply to drinks too! Avoid the blood sugar rush and subsequent crash that’ll leave you cranky, tired, and craving even more sugar by choosing to sip on zero calorie drinks. The most important drink in your life should be water. Hands down. At least 8 glasses of water a day.

Other liquids to help satisfy your thirst should come from unsweetened teas (green tea is a wonderful choice), drip coffee or espresso served black or with a bit of cream, and, of course, protein shakes—delicious, nutritious, and generally low in sugars.

If you need more reasons to avoid slurping a sugar-packed drink, check out the 10 worst drinks that will destroy your nutrition plan.

Elephants have to drink 10-12 gallons of H2O a day,
so what are you complaining about?

Of course to maintain your health, you have to exercise. But many people make the mistake of exercising without a goal in mind. Without a goal, you can’t have a plan of action. And without a plan, you aren’t as likely to stick with a program and see results.

Whether you want to radically transform your body, put on a few pounds of muscle, burn a few pounds of fat, train for a sport, or just “get fit,” your goal should be measurable and attainable. Create a timeline for your goal. It could be as simple as, “I want to increase my bench by 10 lbs in a month.” Or it could be as dramatic as, “I want to train for and run my first marathon in 6 months.”

Given a goal, a timeline, a plan, and a way to measure your success, you’ll have no option but to stay active and stay healthy. And you’ll have fun while doing it.

Find A Plan Complete daily trainers, muscle building plans, fat loss plans, nutrition programs, supplement schedules, and motivation tips. Here’s the kicker… it’s all 100% free.

Get your Complete Plan

Does the term “cardio-bunny” describe you? Or do you spend all your gym time doing bench and leg press? Maybe you only hit the gym once a week and you’re looking to start a workout program. No matter where you fall on this spectrum of gym-goers, you should incorporate both weight training and cardiovascular training into your regimen in order to achieve optimal health.

Weight training will help you build and maintain lean muscle, which will lead to better joint support, healthy metabolism, and a healthy overall body composition.

Cardiovascular training will help you maintain a strong heart and lungs, healthy blood flow, healthy metabolism, and a normal mood.

When you hit the weights, are you going through the motions? Or are you lifting to impress the other “bros?” Either way, you may sacrifice form, which means you’re also sacrificing results.

Just like pro-footballers have to perform training drills with good form, the rest of us have to lift, run, jump, bend, and stretch with good form. Perfecting your form on any exercise takes mountains of concentration and focus. But it ultimately leads to fewer injuries and faster results.

A great place to check on your form for any exercise is the Bodybuilding.com Exercise Database.

Ladies, practice perfect-form squats; you’ll intimidate
the bros and impress the hotties.

If you’re reading this article you probably won’t settle for status-quo health. You want exceptional health. To get there, you must reject status-quo training. To keep your body in the best shape, every workout should be a challenge. Don’t let your muscles, heart, and lungs adapt to the point where there is no longer progress and/or growth.

And all it takes is slight adjustments. Add weight to your bench press each week. Do an extra set to really burn out. Add high-intensity intervals to your cardio sessions. Keep pushing the intensity and you’ll never get bored; you’ll never fall off the wagon; and you’ll be in the best shape of your life for the rest of your life.

One easy way to keep your body guessing is to learn how to do new stuff at the gym. It may be new exercises, combinations of exercises, or a new way to do your normal routine. But if you’re always enlarging your workout vocabulary, you’ll never get bored, which means you’ll keep coming back.

Since consistency is 99 percent of the battle for your health, you’ve got to keep it fun and keep it interesting. Change your routine every 2-4 weeks. Add in something new like a drop set, super set, giant set, circuit training, tabata, cross fit, and more. The options are endless! If you aren’t familiar with the terms above, then get ready to learn, baby. You’ve got a massive online resource that’s free and at your fingertips: Training Articles Database.

A hardcore workout with just balls and bands?
Yes, young padawan, much to learn do you have.

Fad diets come and go; but fitness is forever. Just look at legendary fitness guru Jack LaLanne, who passed away in 2011 at the age of 96. In Jack LaLanne’s version of utopia, everyone would join up to live a healthy and active lifestyle. By surrounding yourself with people who care about fitness, you’ll stay motivated 24/7.

Whether you train with a partner who pushes your boundaries, or you post your lifting stats on an online fitness forum, it’s the sense of accountability and community that will keep you pushing for bigger and better things.

Though sometimes you may feel alone when it comes to caring for your own health and wellness, there’s an entire nation of people waiting to support your fitness journey. Start by creating a BodySpace account and don’t be surprised if you get inspired in less time than it takes to eat a potato chip.

BodySpace Find strength in numbers. If the largest online fitness community has your back, think of how easy it will be to meet your goals.

Start your BodySpace profile today

A house is only as strong as the foundation it sits on, and the same goes for nutrition. But your busy life and high activity level may help deplete you of essential vitamins and minerals faster than you can replenish them with food alone.

By adding a multivitamin-mineral supplement to your day, you’ll have extra support for optimal health. Nobody eats perfectly all of the time. Well-maybe somebody out there does, but a multivitamin is still a great recommendation to start building your overall health and wellness supplement stack.

You’ve seen it mentioned in this article already: omega-3 fatty acids. What’s so special about them? Number 1: Your body can’t make this essential fatty acid; you have to get it through foods (e.g. wild salmon, flax seeds, kiwi fruit, and walnuts).

Number 2: Omega-3 fatty acids help support healthy brain and cardiovascular function, normal hormone levels, and may provide anti-inflammatory benefits. Basically everything major inside of your body can benefit somehow from a healthy intake of omega-3s.

So whether it’s daily fish for dinner, a tablespoon of flax seed oil, or a supplement, getting your omega-3s will give you an edge on maintaining great health.

Omega-3 Omega-3 is an essential fatty acid with tons of health benefits! Support brain and heart function and promote optimal health!

Get all your Omega-3 products

One of the most convenient, time-saving and health-promoting supplements you can invest in is a quality protein powder. From zero-carb powders to meal replacement ready-to-drink shakes, the options are endless. With a bit of exploration, you can find a flavor and consistency that you love that also keeps you healthy!

Before you grab a vending-machine snack or fast-food meal consider these factors: protein supplements can be cheaper per-serving than most snack foods; they’ll fill you up better; they won’t cause the spike and crash of blood sugar like processed carbs will; and they’ll support the growth and development of lean muscle mass.

Need any more convincing? No? I didn’t think so.

Go outside and play! True, we adults normally only think of saying this to children. But it’s time to face the music and realize that we need sunlight and fresh air too! Even if the weather is frightful, bundle up and take a stroll. Not only will it boost your mental health, but if you don’t see enough of the sun, you may want to consider a vitamin D supplement.

No, it’s the not the bear terrorizing peanut-butter sandwiches in Jellystone Park. Yogi refers to someone who practices yoga. But really, any type of dynamic stretching time is going to greatly benefit your overall health.

Stretching gets pushed to the backburner for many people when they have a specific fitness goal like losing 20 pounds or building bigger pecs. But stretching is an essential part of fitness and should be included in everybody’s routine, hands down. Taking care of your connective tissues can also help with injury prevention.

Besides, you can also use stretching time to de-stress, listen to your favorite tunes, and perhaps slip into a short cat nap. What could be better? I’m pretty sure “nothing” is the correct answer.

Yoga pose Parivrtta Janu Sirsasana—Say that 3 times fast!
If you can say it at all.

Never underestimate the power of R&R. It may sound counter-intuitive, but after all the activity you’re going to be doing to stay healthy you’ve got to make time to rest and relax.

Make time every week to de-stress from life’s daily toil. Vary your activities and always strive to get 8 hours of sleep a night. If you push relaxation to the bottom of your to-do list, you’ll find your health (the mental and the physical) deteriorating faster than you can spell “Stress-Ball” backwards.

Take a vacation. Visit a beach. Hike a mountain. Do a puzzle. Play with your loved ones. Lie around doing nothing and forget about time.

If you’re ever in Rome (or any part of Italy, really) you’ll realize why so many people love the saying, “When in Rome, do as the Romans do.” Because Italians have mastered the art of enjoying life. They call it la bella vita, which means the beautiful life. And by following these 18 tips, you’ll definitely have earned the right to enjoy it.

Think your way to success. Developing your mind for total self-improvement.

As a control station for all we do, the brain serves an immensely valuable function. Thoughts, feelings and desires, shaped through the attitudes we foster and beliefs we hold, control the decisions we make, which dictate how our lives ultimately unfold.

If we see the world in negative terms - the so-called half glass viewpoint - this perspective is sure to result in negative consequences for much of what we do. A positive mindset, on the other hand, will provide a richly rewarding life.

With the brain being the complex organ it is, our thought process will, however, at some point, stray to the negative - assuming you are positively inclined for the most part (as a Bodybuildng.com reader this is highly likely). To offset this possibility, and to get back on track should it occur, a good framework from which to encourage a healthy mindset is required to ensure you remain as sound of mind as you are of body.

This article provides tips, tricks and strategies for empowering the mind and keeping it so.

Click To Enlarge.
If We See The World In Negative Terms, It
Could Have Negative Consequences For What We Do.

Nurture Your Mind For Success

Caring for your mind - the element of consciousness governed by our brain that feels, thinks, reasons, wills, judges and perceives - is equally as important as treating your body well. What we feed our mind manifests in how we view the world and our place in it.

In addition, how we nourish the mind in building on its potential shapes our ability to channel it in the right direction, one geared towards success. On the latter point, external factors such as exercise, diet, environment and rest all play a role in shaping positive thought processes, as they contribute to the overall health of the brain - the strengthening of the neurons and their connections - thus favorably impacting the mind’s potential.

To strengthen the mind to build a neuronal network receptive to new ideas and approaches there must be a constant flow of positive input.

To transform your mind into a receptacle for positive thought, the following three pointers, developed though this author’s experiences in working with thousands of successful people are to be read and understood. I truly believe these hold the key to unlimited personal growth and true greatness.

Click To Enlarge.
To Stengthen The Mind There Must Be
A Constant Flow Of Positive Input.

Completely Analyze The Situation

To fully grow as individuals we must develop a mindset that is attuned to building a thorough understanding of any situation in which we find ourselves. Confusion and misunderstanding are breeding grounds for indecision, anger and self-doubt - factors associated with faulty thinking and negative thought patterns.

Therefore, before judging any situation, or problem, it is best to step back and place yourself in the shoes of those involved; gather a complete picture of what has occurred to determine what has happened and why based on objective observation rather than pre-conceived notions and prejudices.

For example, being upset at someone for not responding to a call may lead you to conclude this person is not reliable, and not worthy of your time. A multitude of reasons, however, could be given for why this person did not return the call - car problems, unforeseen work or family commitments, inability to receive the call and so on.

Blaming this person will only serve to foster an attitude of blame, which will lend itself to anger, self-doubt and indecision. A mind receptive to positive thoughts is able to fully analyze a given situation to gain a complete understanding. Determine the cause before jumping to conclusions and your mind will be free to form an understanding of what really happened.

Click To Enlarge.
It Is Best To Step Back And Place Yourself
In The Shoes Of Those Invloved.

Remain Calm In The Face Of Adversity

Our attitude under pressure stems from how we decide to respond to a given situation. A friend of mine, a former motocross rider and budding bodybuilding star, was faced with a choice: give up out of frustration and panic, or think things through and develop a mindset geared to achieving success.

This young man with a bright future ahead of him was paralyzed from the waist down after a motocross accident, and his dreams of athletic success were stripped from him. Although this outcome would have thrown many into despair, my friend focused all his energies on facing the future with a positive, composed mindset.

He now is a wheelchair bodybuilding champion, in addition to being a stronger, more focused person, and his attitude is an inspiration to everyone he meets.

Throughout our lives we will all face adversity. How we deal with it ultimately shapes how we view the world. Again, this process of choice stems from maintaining a clear mind, one that is receptive to positive thoughts. The choices we make influence the degree to which problems (or what we perceive to be problems) will affect our thought processes. Remain calm, assess the situation and approach the future in the manner my friend did: with a positive mindset.

Click To Enlarge.
How We Deal With Adversity Ultimately
Shapes How We View The World.

Maintain Focus

Strengthening your mind in preparation for success in any area involves complete focus on whatever we wish to accomplish. Sure there are times to fully relax, and these are important for resting and recharging, but if success is to be realized, we must apply focus in our lives when and where it counts.

Sloppy, disorganized thinking will result in a lazy mind that is less likely to receive positive stimuli. Being acutely aware of our actions and the thoughts that precede these actions will enable us to be better attuned to exactly what is needed for us to accomplish our goals.

Using positive thinking to continually reinforce why we are doing something is a major step toward the strengthening of mind that results in sharp mental focus, as opposed to disorganized thinking.

People with few aspirations and little motivation to overcome fear and undertake new challenges usually lack focus. Focus, at its highest level, requires total awareness of what you are doing and a complete understanding of why.

While having a plan and using this plan to structure your life is a fundamentally important step toward this aim, possessing an ability to channel your thoughts into the moment is equally as critical. This process demands total concentration and complete pride in your performance.

A total commitment to accomplishing your goal is needed, and complete buy-in to what you are doing is essential. This involves having a vested interest in the task at hand; the more significant the project, the more at stake as far as what you will gain from applying total focus.

This is why it is important to aspire to greatness rather than mediocrity. Pursuing greatness involves foregoing the mediocre for what is substantially a more worthy and challenging task. The more worthy the task, the easier it is to apply focus, as the eventual rewards will be much greater, and the bigger will be the fall should you falter.

Having pride in what you are doing is also easier to accomplish if you are involved in the activity on a number of levels, to a greater extent.

For example, managing a store as opposed to working the counter demands, in general, a greater degree of responsibility and skill. The manager is more likely to apply greater focus, as he or she has more at stake in terms of potential career advancement and financial rewards.

Taking this a step further, the owner of this store would likely apply greater focus still, as they have the greater investment. Investment in what you are doing - whether that investment is financial, personal or spiritual - is truly the key to complete involvement in that task or activity. To attain success, we must direct our lives towards complete investment in what we are doing.

It is clear from what we have discussed that the more significant the task, the greater will be the willingness on the part of the participant to more fully apply all they have. In this respect, aspiring to greatness will foster a greater sense of focus. This is likely to enable us to reach even higher in other areas through the positive flow-on effect such thinking engenders. Success begets success.

Click To Enlarge.
If You’re Having Trouble With Focus, Remember
That You’re Making An Investing In Yourself.

Keep Your Mind Healthy

As well as programming your mind for success, it is important to maintain its integrity to strengthen its neural connectivity. The strength of connection between brain cells and the health of the cells themselves is an important factor in establishing an environment necessary for continued development of the perception, reasoning, thinking and feeling skills needed to attain success at the highest levels of performance.

In essence, an alert, optimally functioning mind is more receptive to positive environmental stimuli and able to think positively. Practicing valuable methods for attuning your mind to greatness cannot be fully achieved if the mind is functioning sub-optimally. Areas such as nutrition, exercise, sleep and positive living environment will contribute to a healthy, receptive mind.

Maintenance factors that keep the brain healthy and receptive to positive thoughts include:

Regular Physical Exercise

Regular exercise

has a remarkable affect on how we think and feel. Stimulating the muscles of the body, aerobically in particular, will allow for adequate oxygen flow to the brain, thereby bathing the neurons (brain cells) from which the impulses of the mind originate, in its life giving properties.

Without oxygen, carried in the blood to various tissues of the body, the very life force of a particular area will be drained. This includes the brain.

The brain needs a plentiful supply of oxygen to survive and function optimally, and exercise is, by far, the best method to achieve this. Increased blood flow to the brain will also supply it with the nutrients needed to build healthy cells, and to supply it with adequate energy to power its thought processes.

While cardiovascular exercise will ensure more oxygen is taken into the body, thus achieving greater oxygen uptake by the brain, anaerobic work - which commonly involves weight training - will stimulate the mind for peak performance through a different set of processes.

Each time we train with resistance, the brain releases endorphins: chemicals, which provide an anaesthetizing effect to suppress muscle pain and to ultimately hasten tissue repair. In addition, these endorphins have a positive effect on how we feel - many liken the effect caused by resistance training-induced endorphin release to a high that facilitates positive emotions.

Thinking becomes clearer and the mind is more receptive to positive thoughts at this time. Exercise, both aerobic and anaerobic, can therefore significantly prepare the mind for positive thinking.

Click To Enlarge.
Endorphins Released During Resistance Training Serve
To Speed Muscle Repair But Also Make Us Feel Good.

A Sound Nutrition Plan

The brain needs constant blood flow to supply the nutrients needed for development and energy purposes. Given brain tissue is comprised of fats - which form brain cell membranes - along with various proteins that comprise the different structures within its cells (the organelles), it requires a plentiful supply of these nutrients to reach its potential.

A poorly functioning brain can be attributed, in part, to a lack of the essential nutrients so vital to its function.

A diet rich in essential fats such as omega three oils and complete protein sources like fish, eggs and chicken will supply, respectively, the fats and proteins needed for proper development. The sub-optimal development of the brain may lead to disorganized thinking and poor mental performance, so providing the listed nutrients is a vital step toward the promotion of a healthy mind.

Another nutrient, carbohydrate, is also essential for the proper functioning of the brain. Carbohydrates are known as the body’s primary energy nutrient, and the brain preferentially uses these to function.

Without adequate carbohydrate intake from foods such as brown rice, potatoes, and whole wheat bread (collectively known as complex carbohydrates due to their ability to release energy slowly), the brain will feel groggy and sluggish, not states conducive to the heightened mental alertness needed to facilitate higher thought processes.

Given the important role nutrition has in brain development and performance, it is essential one include a healthy diet - along with a sound exercise plan - in their daily schedule.

Click To Enlarge.
It Is Essential To Include Carbohydrates In
Your Diet Because The Brain Uses Them To Function.

Adequate Sleep

Sleep is a restorative process associated with proper mental functioning. During sleep the brain undergoes a series of stages, each specifically timed and structured to rest the mind and body in preparation for the following day’s activities.

As most will attest, a restless night - think the weeks following the arrival of a newborn baby - will leave them feeling tired and mentally drained the next day. Many who do not achieve optimal sleep complain of poor focus and mental performance, and even depression. Clearly these states are not beneficial for the alertness of mind needed to consistently think positive thoughts.

A good night of sleep can range from seven to nine hours, on average, although some can get by on as little as six. Finding the ideal period and consistently maintaining this is an important step towards improving mental function.

In an ideal world we would sleep well every night. However, certain events may preclude this consistency. A 30-minute nap during the day could be one way to compensate for a poor night of sleep, although it should by no means justify regular broken sleep patterns.

It can, however, be used as an occasional measure. Regular, quality sleep, in conjunction with a good diet and exercise program will enable the mind to operate as nature intended: with sharp mental focus and higher level thought patterns.

Click To Enlarge.
A Good Night Of Sleep Can Range
From Seven To Nine Hours.

A Positive Environment

One environmental factor responsible for positive thinking is our social context. Associating with negative people and witnessing negative events can, regardless of our disposition at the time, negatively influence our mind.

A major aspect of achieving a success mindset, as reinforced throughout this article, is positive, focused thinking. Enduring a person who has a constantly negative outlook on life will drain us of our mental energy. This energy is needed to accomplish the mindset necessary for personal growth at the highest level, which is developed through the persistent and diligent efforts needed to learn and apply the strategies outlined here.

Without mental energy and concomitant focus and desire to improve, we will find it increasingly hard to apply positive strategies to our lives, and may find ourselves slowly developing a negativity mindset.

Negativity is all around. Much of what we encounter daily is potentially negative: whether it be news-media coverage of events, work-related, or relationship-based. It is often unavoidable.

If we choose to restructure our thinking, however, by transforming our mind into a receptacle for positive thought, we will naturally disregard most of what is negative. Negative people will no longer factor into our thought patterns, as their actions will become inconsequential to how we view the world.

Negative events will have little consequence, as our minds will be attuned to positive self-development. Remember, we can control the events in our lives with the right thought patterns. Eliminating unnecessary negative influences and events will enable our minds to become receptive to the thought patterns necessary for the achievement of greatness.

Click To Enlarge.
By Transforming Our Mind Into A Receptacle For Positive
Thought, We Will Naturally Disregard Most Of What Is Negative.

Control Your Mind And Control Your Destiny

The mind controls all we do in a positive manner, when fully developed and attuned to success through positive thought development and careful maintenance. Considering the influence the mind has on all we do, its wellbeing should be paramount as we work to realize the potential we all hold.

Having a definite plan with goals listed in order of importance will enable us to focus on, and distinguish what is needed to attain great success in any of life’s arenas. Aligning with great people will provide vital knowledge and inspiration, which will assist with goal achievement.

Working on our confidence and willingness to face our fears will enable us to put into practice, and capitalize on our mind’s growing potential.

To succeed in these areas, all critical for positive thinking, the mind must be cared for much the same way we would care for a growing child. It needs proper nutrition, exercise and rest along with positive stimulation and reinforcement. Once these maintenance factors are in place, along with the right thought patterns, we can truly realize our full potential.

bittersweetvitabella:

I Probably won’t get many notes..
I’m not Beautiful, skinny, sexy, or revealing any skin. But that’s ok, I am Just me, not pretending to be anything/anyone else I’m not. :D this is my first body pic ever gone public and I’m not afraid anymore, to be judged or criticized because of my weight. It’s a work in progress and it’s only the beginning of my journey. So if anyone doesn’t like it keep scrolling I’m sure there are plenty pic’s that are more appealing to you that you can reblog :) Keep your negativity to yourself please. I also want to say Thanks to all my new followers!! I haven’t had a chance to yet so I just wanted to put that out for everyone, Thanks! :D

………………………..

i am reblogging this, because i think you are worthy of support and notes of encouragement! its not about how skinny you are, or how much muscle you have, or how ”amazing” your body is. you are putting yourself out there and saying ”this is me”. so in my opinion you ARE amazing. god bless you for being one of the few that dare to show your ”before” while you are still there! so many people do that after losing so many pounds, or working out for so many months or whatever, but you are at the start of this wonderful journey, and i wish you all the positivity that you can handle lol. i wont wish you luck. that doesnt exist. its nothing to do with luck. its about focus, and determination and bloody hard work. but oh my god, it will be worth every minute and every bead of sweat ,and every bit of effort.

go girl!! you are an inspiration. simple as that :)

..sue xxx

lol so i made it to laura londons ‘fit and fabulous mom’ web page :)

the text is a bit messed up by the editing, but nothing too serious lol (i really am funny about proof reading stuff haha)

but how weird to be on someones website!! its just so cool! never would have expected something like that. just for someone else to feel that my story is worth sharing. im very flattered.

thank you ms london :) you are awesome!

http://fitandfabulousmomcontest.com/index.php/2011results/

..sue xx

so the weight i regained is already coming off slowly but surely. actually, not so slowly now im back on paleo!

ive come to the realisation that bread REALLY doesnt do me any favours. im not saying bread is bad, but for whatever reason, it messes with me.

i feel so much better eating this way.

yes, i still crave a little bit of naughty stuff here and there, but nothing like i have been doing eating ”normally”.

ive had a small amount of chocolate today, but seriously, on any other day i could eat five times that amount lol.

and ive also gone right off the coke. again, im not saying that will last forever. i am sure i will give in some days and have my can, but saturday and sunday i had none, then this morning my sugar was low, so i thought i would have one, as it wouldnt hurt, but it tasted like syrup! YUK. so that went down the sink after just a few drinks, to bring my sugar up a bit.

so yes, by the end of this week, next at the most, i am hoping to be back to where i was.

ive said before, that im not obsessed with the scales any more, but i have to make sure that weight doesnt start creeping back on. i can deal with a few pounds here and there (which is what im doing right now lol), but i wont allow any more than that.

i worked too damned hard for this new body, and i aint giving it up for anyone or anything!!

..sue xx

this is kristen springer, who lost weight with a bob harper programme. im just posting this pic because she and i have lost the exact same amount of weight.

but lol, yeah, she’s half my age, and i have no idea how tall she is etc.

but still……woohooooo :)

..sue xx

so, lol, i have to share a little thing that happened to me today :p

so i bought some new jeans the other day, but havent worn them yet. they are skinny jeans, but not all the way down, they are kick flare, or whatever you fricking kids call em these days :p

anyway, so i was feeling good today after my workout (dvd and hours jog), and i put them on after my bath and had a walk down into town. (i, of course, put other stuff on too….not just the jeans, i wasnt feeling THAT good lol)

on the way back, i walked through the supermarket car park, and happened to catch sight of my reflection in a car window, and instead of the usual ”god, still work to be done…” or ”jesus im getting so OLD!!” (lol) and all that other negative crap that runs through my mind on a daily basis, i looked, and thought ”wow, my bum looks pretty damned good in these babies!!” haha

so yeah, mini victory for me today

just felt like sharing, ok??

..sue xx

august 2010 - april 2012

if this doesnt make me feel better i dont know what will!

ok, so i have make-up on on the second one, but still!

and seriously, what are those weird lines on my neck?? ive had them my entire life, and i just have no idea what they are lol. sometimes they sort of fade away (or rather i dont notice them so much) and then other times they just jump out at me!! i have such a weird freaky body hahahaha

..sue xx

so one thing that i am loving right now, i get email notifications from the Laura London website, about health and fitness etc.

she is a big inspiration to me, and i love her drive and enthusiasm, and just how ”normal” she is lol.

anyway, i read about her wanting to hear from people who had gone through a transformation of their own, to publish on her upcoming website about fit and fabulous mums who are over the age of forty, so i emailed my own story, with some pictures of my before and after.

this is the email that i sent:

”hi there. my name is sue, and i live in the north of england. i had been overweight most of my adult life, putting weight on, going on a silly diet, maybe losing a little, but of course, it would all come straight back on very quickly. i had pretty much got used to the fact that the slim me just want meant to be!
i am type one diabetic, which means i am insulin controlled, and i blamed a lot of it on that. ”its my insulin…its because i have to eat at certain times…its because im diabetic, and diabetics are usually quite plump…(which, of course, is ridiculous). anyway, yes, i just made excuse after excuse

then, in 2010, i had my second marriage, and at the time, i thought i looked the bee’s knee’s. i knew i was quite overweight, i was just trying to say i didnt care, and i still looked great. well, i didnt. i looked awful. i couldnt look at my wedding pictures without feeling sick with disappointment and embarrassment.
but those pictures were the kick up my backside that i needed.
soon after, i stopped drinking alcohol, and started my journey of clawing back my physical best (although, at the time, i had no idea what that was until i got there!)
for losing the excess weight, i counted calories, and exercised as much as i could. i still had a lot to learn, and relied on cardio. i didnt do any strength at all really, just loads and loads of cycling, aerobics, dvd’s etc, that maybe had a bit of strength thrown in, but were generally cardio based.
anyway, long story short, i managed to drop forty pounds, and then came the real job of maintaining. by that time (maybe a year ago now, i have lost track of time, i have just been enjoying the day to day journey, without thinking about specific dates etc), i had discovered the joys of strength training, and invested in a set of dumbells, the heaviest being 5kg each, which i use all the time now.
unfortunately, when i started out, i threw myself straight in without any real knowledge, and somehow sustained an injury in my arm, which still remains today. this just makes some moves really difficult, such as lateral dumbbell raises, and anything that involves certain angles etc. anyway, i work around it, and i am now the fittest and healthiest i have EVER been at the ripe old age of 40!
i am the mother of three boys, whom are my life, and i am so happy to finally be a good roll model for them. i used to smoke and drink heavily, and didnt get any exercise. i am now the complete opposite of that.
ok, i will never be a fitness model, haha, but i am so proud of where i have taken myself, and i am here for life. exercise is a massive part of my life now, and i wouldnt live without it. i love it. of course, sometimes it makes me want to die, haha, but thats what makes it fun!
who wants easy? who wants everything handed to them on a plate (no pun intended lol)? not me. i have worked damned hard for this, and i appreciate every day and every moment of that work.

here are a few pics along the way, including that very first starting point, my wedding day. i really wish i had taken proper ”before and after” shots from the beginning, but i truly never expected to get so far into this!
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/01.jpg[/IMG]
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/47819_153961921296719_100000487358163_426635_4363709_n.jpg[/IMG]

this next one was august 2011, when i had lost most of the weight, and just needed to tone a little more, but still, progress had been made!
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/hol.jpg[/IMG]

this is the latest one, no make up, first thing in the morning, lol, but still, check out my new guns!
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/IMG00338-20120411-1012.jpg[/IMG]

and this was taken a few months ago, after i got down to where i am now pretty much:
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/394120_351377321555177_100000487358163_1499704_184902770_n.jpg[/IMG]

so this is my progress, and my journey, and i could not be happier and more excited to keep working forwards. the old me is gone forever, but it is there in my mind to remind me of why i am now living differently!

..sue”

this is what i received back:

”Sue:

Thank you so much for sending me your inspirational story!!!  What a wonderful transformation story of a “Fit & Fabulous Mom”  in her 40’s.  It shows that with hard work and dedication it can be done, even with a family.  You did not give up or blaming it on things, but made that decision to change.  This will help to inspire other mom’s who think they can’t do it.  AMAZING!!!!

I want to make sure I have your permission to use this on the Fit & Fabulous Web site. The photo links are not taking me to the photos, just to a main photo bucket page.  See if you can send them to me as an attachment .JPG

I know everyone is going to love reading your story!! Thank you so much for sharing it!! Keep Rocking the 40’s!!!

Laura”

now, of course, i dont know if that was from ms London herself, but still, i was so happy to get that email!

and i have given permission to use my story and pics on the site once it is up and running. i also sent some more pics when i resent the other ones.

cant wait to see it if i actually make the cut :).

now you see, even feeling as crap as i have today, if i just read that email, then i feel better and more positive.

..sue xx