Nicole Snell's Fitness Blog

Reinvigorated to train

2011-11-17T22:42:00.000-08:00

Sorry I haven't updated my blog in awhile. Life, as I'm sure you know, has a way of distracting you and keeping you so busy that any free time you have gets away from you before you know it.

I've been struggling with staying on my diet and fitness regimen because of having a hectic work schedule. But on Tuesday I finally sat myself down, gave myself a pep talk and made a commitment to myself to get back on track.

It's amazing what eating clean can do for you! I feel better, I'm not hungry all the time and my craving for sweets has almost vanished! I knew this would happen, but sometimes finding the motivation can be the hardest thing in the world.

I had a thought the other day. Our bodies, and our training mojo is kind of like the seasons. A tree is beautiful not only when it's green and fresh in Spring and Summer, but also in the Fall as the leaves change color and fall. The bare branches in the Winter are still beautiful because they create a canvas for the snow as the flakes fall and become a tapestry of white. Our training can move in cycles too: times when we are invigorated like the Spring and times when we relax our training or fall off the wagon as in the Winter.

I want to think of my body in terms of IT'S seasons. As much as I'd like to be in "Spring" all the time, it's ok that I'm not. In my body's "Winter" times I know exactly what it will take to move into "Spring"...and it will come sometime!

After the 7 Day "get ripped with food" plan

2011-06-29T11:38:00.000-07:00

I successfully finished Chad's "Get Ripped with Food" plan on Friday and it felt so good to be able to say that I stuck with it for the whole 7 days. I really needed something strict like this to get my diet back on track. I mean, I used to eat strict like this all time during contest prep and even after shows when I was determined to stay lean. But you know, sometimes life happens and the jar of peanut butter or handful of trailmix is just too good to resist.

I didn't get any drastic results like some people on his blog mentioned. No drastic weight loss. No huge change in my clothes fitting, although they did fit a tad looser. But I felt better and more in control of my diet and my state of mind was better...those I will take over anything else! Mental stability with any diet or lifestyle is the key to success.

Luckily I didn't stray for too long so getting back on track was as easy as eating as many veggies as I wanted 4x a day with some protein. Really, it helped me get reaquainted with veggies and now I'm having a blast in the kitchen stir frying, steaming and grilling up all kinds of my favorite veggies that I had been neglecting. It's easy to get stuck in a rut, but now my fridge is full of veggies:

Yellow, Green and Red Bell Peppers
Eggplant
Mushrooms
Broccoli
Cauliflower
Onions
Squash
Peas
Kale
Spinach
Tomoatos
Snap Peas

So now it's just a matter of keeping up with the diet, not straying and not getting frustrated that I'm not seeing drastic results. It takes time. But I'll tell you that my body feels better eating all of these healthy veggies and my cravings have taken a huge nosedive. Things I couldn't resist before are easy for me to turn my nose up to now. And after fasting on nothing but vegetables and protein (no fruits, no nuts, no carbs) for 7 days, the fact that I can have Oatmeal in the mornings or yams with my 3rd meal is like having a treat. Oh and how can I forget how much I missed Grapefruits!

If you need to redirect yourself after falling off the wagon, or you want to get started on a new diet to purge you of old habits, then I highly recommend this one.

I'm doing Chad Waterbury's Get Ripped in 7 Days

2011-06-20T21:44:00.000-07:00

My diet has been all over the place the last few weeks and I decided that I needed to get serious about getting back on track. I know I have the discipline of a 10 men and an iron will stronger than the hammer of Thor once I decide to put my mind to it. My problem has been having the drive and motivation to stick to something. For me, it's all about control and stress causes me to exercise less control over what food I eat. I'm a work in progress.

So I came across Chad Waterbury's diet "Get Ripped with Food , A 7 day plan" and I love veggies so I figured this was just the challenge I needed to snap myself out of my downward spiral. The plan hinges on veggies and gradually progresses towards protein towards the end of the 7 days. You only eat 4 times a day (I'm used to eating 6 times) and you can eat unlimited amounts of any veggie you want (the cruciferous kind, not the starchy kind like yams, etc.).

Day1: All veggies at 4 meals. Boy was I hungry. Eating every 4 hrs is a lot different than eating every 3. Eating veggies only is a lot different than having veggies be the side dish to protein and carbs. But I made it through. Good thing I love veggies!

Day 2: Now I can eat protein (3oz) at 2 meals. It makes a difference. I'm feeling sluggish and moody, but I'm not a raging hunger beast. Weird.

Today is Day 3: Again, protein at 2 meals, and meals every 4hrs. Surprise again..I'm not famished.

I didn't weigh myself before I started, but I feel good so that's positive. I figured this couldn't hurt me and would at least get me back in the right mindset. Training while on this plan is minimal and mostly cardio. I trained a bit last night, but it was probably too much for being so depleted.

I'm not expecting drastic results, but it would be nice to see the pants fitting a bit looser by Saturday morning!

Long live vegetables! And I can't wait for Peanut Butter Mochi on Saturday morning as my treat!

Self Esteem for the Figures Competitor

2011-04-08T17:39:00.000-07:00

Nancy and I at Stage Might 2010

Nancy Georges is an IFBB Figure Pro who coached me for my 2010 Figures show where I took 5th place in Class E.

March 2011: Contest Day!

I trained with Nancy for 6mths of which the first 3 months were spent working on my self esteem and body image issues. My time with Nancy completely transformed the way I viewed myself, my body and my weight. Without her, I would be in a completely different mental state than I am now...and not for the better!

Each month Nancy sends out a newsletter addressing health, fitness and competition topics. This month's article really struck home with me because it deals with Self Esteem both Pre Contest and in the Off Season. You can view the article here: http://myemail.constantcontact.com/Figure-Bikini-Competitor-Tips--April-edition.html?soid=1101120263600&aid=sPL-Mu457EM

I think we competitors do tend to have better self esteem in our off season than a few weeks pre-contest. During our pre-contest training we don't seem to take the time to appreciate and enjoy our physique at the time because we are trying to get even leaner, more vascular, more muscular, drop water, etc. We are focusing so intently on being perfect for our big show day that we lose the ability to enjoy the beauty of our physique in the moment. I know this has been the case with me. I would look in the mirror and only see flaws: I'd see where I needed to train harder, areas that I knew were my trouble spots but couldn't do anything to change my genetic build, fret about being able to fit in my cardio session when I knew I'd have to work late, etc. I think we as competitors tend to get so focused on our body and what we want it to look like at week 4, week 5, week 6, etc that we don't realize how great we look right now!

When I look back at my progress pics leading up to my shows I think to myself,

"what on earth was I ever complaining about back then? I looked great! I wouldn't complain if I looked like I did at 4 weeks out right now."

But then when you 're in pre-contest and you ARE at 4wks out you're thinking,

"I don't look good now because my glutes are too big, my arms aren't cut enough, etc. etc."

Being in the off season is a better phase for me and my self esteem because my focus isn't on perfection. It's on enjoying being healthy and fit while having flexibility with my diet and training. I know that I'll look more "normal" than during contest but it's ok because I know that no one will be judging me.

October 2010: 7mths Post Contest (Off Season)

I am the only one judging my off season body compared to my contest body and that's not fair to myself. The contest body takes 3mths of hardcore dieting, training, tanning, water manipulation and oil to achieve. It's like comparing apples to bananas. Sure, they're both fruit, but they are completely different types. I try my best to focus on having the best off season body possible, not trying to turn an off season body into a pre-contest body year round.

Thank you Nancy for bringing up such important points that we all should consider regarding our self esteem and our phase of competition!

The Athlete: Perfect Bodies

2011-04-07T12:29:00.000-07:00

I stumbled across an article online a few days ago that discussed a photo shoot called "The Athlete" by Howard Schartz and Beverly Ornstein. The entire shoot can be seen here (it's towards the end) http://www.udel.edu/....0sportsS09.htm .

I was blown away at how the photo montage was put together and by the underlying, but loud and clear, message that was being communicated. The images are of Olympic athletes and represents the perfect body for each athlete based on their sport. What I find so interesting is how much of a difference there is in each body based on what sport is their specialty. All these bodies represent athletes and yet a volleyball player looks nothing like a gymnast who looks nothing like a shot putter. Their bodies are unique to their individual genetics and their individual sport.

What I thought was the most powerful thing about these images is that it shows the wide variety of body types and how each one is perfect for it's particular sport. I can't speak for all women, but I know that many times I am unhappy with my body and wish for the body type of someone else that I've seen on TV, in a magazine or walking by on the street. But we are all made different and we will never have the exact body type or shape as someone else because we have different genetics.

Unrealistic Goals are Sabotaging your Happiness!

Our goals should be to focus on making OUR body the best it can be. That's really all we can do!

Smart Choices in tough situations

2011-02-25T16:14:00.000-08:00

I was in the mall shopping and time got away from me and before I knew it, it was meal time. My meal was neatly packed in my ice chest in my car way out in the parking lot on the other side of the mall. I really didn't want to have to walk all the way there just to come all the way back and finish what little shopping I had left.

What do I do?! I'm in a mall for crying out loud. There is nothing but sugar, salty, fattening, greasy snacks and foods all around me. Should I just call this a cheat meal and give in because my tummy is growling? Do I just go without food even though my crakiness is directly related to how much time has gone by since my last meal?

I finally couldn't take the hunger anymore so I walked over to a kiosk in the middle of the mall. It was right next to Dairy Queen and another shop selling all kinds of candy.

"May I help you?" the clerk asked?
"Yes, may I have a........."

Wait for it....

Wait for it.....

Drumroll please.....

" a BANANA please?"

That's right! I had walked up to a juice bar that had real bananas for sale, not frozen or packaged ones. So I grabbed one for $.60 and finished my mall adventure. When I got to my car, my salad with ground beef and olive oil was waiting for me!

The moral of the story is that we should always try to make as healthy of a choice as we can if we're faced with tough food choices. Don't give in just because your ideal healthy option isn't there. Get something that is nutritionally sound and continue with your plan on your next meal. Small choices like this add up!

Embracing Your Body Type

2011-02-09T20:08:00.000-08:00

As women, embracing our body type is not only a challenge, it can be downright impossible. I found that in order for me not to go crazy, I had to stop comparing myself to other women and rethink my personal goals and ideal body shape.

I am not 5'4 or 6'1 with a petite build. I am not 5'5 with a thick build. I am 5'8" with a muscular build that includes big hips/butt. It's how I'm made, it's my body type and all I can do is make that body type the best it can be...I can't change my body type. Well, sure I can TRY, but how much dieting, exercise and starvation will it take to do that and then keep it that way? I got super skinny for my first 2 shows, but that's something that was unnatural to my physique and I paid the price afterwards with huge rebounds.

As soon as I made the realization that I need to embrace my body type and stopped trying to change it to someone elses's (mainly society) ideal, I got much happier. I also noticed that when I stopped reading supermarket magazines (US, People, Marie Claire, etc.) I stopped having a lot of my body image issues. I can never compare with 12hrs of photoshop, 3hrs of makeup/hair, personal chef and 24/7 personal training.

New Year's Resolution Re-Evaluation

2011-02-09T16:51:00.000-08:00

http://myemail.constantcontact.com/Thank-you-for-your-business-from-FitnessWave---10-00-Coupon-.html?soid=1102437387378&aid=sZN5A2uLlZE

Remember back on January 1 when you were ready to take over the world, conquering one bad habit and replacing it with a healthy one? When this was the year you were going to change? When you were going to get healthy the right way? Does it seem like that was a long time ago? Like maybe somehow life has gotten in the way, and you've lost some of that energy that you were so full of on New Year's Day?

Don't worry. It's normal. This is about the time of year when people start falling off the New Year's Resolutions wagon and gradually climb back up on their unhealthy habits wagon. But, don't be one of those people! The hardest thing about losing weight and getting healthy is that you have to be consistent. Even through the times when it's not fun, when the motivation waxes and wanes.

So instead of beating yourself up for straying from your workouts or healthy eating plan, stay on the weight-loss wagon and follow these five tips to stay motivated after the initial elation of healthy living has worn off!

1. Remember it's a journey. Healthy weight-loss is a slow process that can be frustrating at times. It's not a diet (four-letter word!), and it's not a quick-fix. It's a lifestyle change. And a good one at that! So enjoy the long ride and stick with it. When it comes to being healthy, there is no finish line--just a life to enjoy every step of the way!

2. Avoid the scale for a few days. While you may have dropped a bunch of weight at the beginning of the month, the needle on the scale may not be moving as much now. And that's normal, so don't get discouraged. Stay on track and give the scale a rest for a day or two if it's driving you nutters. If you're eating better and moving your body regularly, your body is changing, no matter what number that thing reads!

3. Create a success and gratitude journal. If your motivation is waning, it's always good to remember to look back on how far you've come. Begin a journal where you keep track of your success--no matter how large or small (like walking your first mile, losing 5 pounds or swapping an afternoon candy bar for pita and hummus). Then every day, in the same journal, write down five things that you are grateful for. It can be the sun shining, a loved one or even a hot bath after a tough workout! When you're feeling low, go back and read through previous entries for an instant pick-me-up!

4. Focus on how you feel. The best part of getting healthy isn't about what you look like (although that's a perk). It's how you feel that really matters. When you feel yourself getting discouraged, think about how you feel now versus how you felt before you started your journey. Now which one feels better?

5. Recommit. This is one area of your life where you definitely don't want to be a commitment-phoebe. And if you find yourself forgetting why you set a New Year's resolution to begin with, revisit it. Why did you? Why is it important to you? If you give up, how will it make you feel? Think about these things, and then give yourself a pep talk. Resolve to resolve again and again. You can do it. You will do it!

If you are going to devote the time and discipline it takes to working out, isn't it worth knowing if your hard work is paying off? Come get Dunked Today!

Sincerely,

David Shannon

FitnessWave

Getting off track

2011-02-01T17:59:00.000-08:00

There you are, driving down the road and you decide to check your lastest text message. You reach for your phone, take your eyes off the road for a bit and then you feel the steering wheel jiggle in your hands as your eyes fly back up to the road...you've gone off the road a bit and are now riding in the dirt. So what do you do? You put the phone down, get both hands on the wheel and steer it back onto the pavement and continue on your way.

We should do the SAME thing with our training. Sure, we get off track and go off roading sometimes, but all we have to do is put our hands back on the steering wheel and guide ourselves back on road. We'll all go off road at some point. Just remember that our wheels can easily hit the pavement again.

It's all about consistency, not perfection

2011-01-31T22:47:00.000-08:00

I try to say this to myself everyday-- It's all about consistency, not perfection. Nobody is perfect. I will have days when I will eat something that is not "good for me" because it tastes good, because I'm craving it, or because I'm in a social setting. But the important thing should be that this doesn't become a daily habit. If we are consistent with our goals, then it's ok if we give ourselves some room to breath and make mistakes.

Striving for perfection isn't wrong, but unrealistically thinking that perfection is attainable IS. It's more important to be consistent with our training and diet than to try and be perfect with it.

Happy New Year!

2011-01-04T13:46:00.000-08:00

Happy New Year everyone! I hope you all had a great time with your family and friends over Christmas and the holidays and that your New Year's was safe and exciting!

A new year is a time for a new beginning. Every journey begins with the first step so don't try to do too much at once. For example, I know that I didn't stick to my training plan for a few days during the holidays, but I'm not going to let that depress me or stop me from progressing. Nor am I going to spend hours in the gym to "make up for it". I'm going to get right back on my training program, get my diet back on target and watch my body get back into shape slowly and healthily just like what should happen.

We can't beat ourselves up over mistakes or decisions we made in the past. All we can do is effect change on what we do right now and what we plan to do next. What are you eating for your next meal??

Eat More & Train less? Yes, please!

2010-10-28T18:00:00.000-07:00

After my birthday and vacation at the end of the summer, I had known that I had let my diet and training program slip just a little too much for comfort. I wasn't fitting into my clothes the way I liked and my jeans were now my most hated article of clothing. I tried to fix my diet and training the only way I knew how...eating smaller, boring meals (like chicken and broccoli) and training every day for 45minutes of steady state cardio in the morning and then lifting at night.

Was it really a surprise that not only was I not getting the results I wanted but I was so burnt out and tired that I had cravings like a mad woman? I needed help in the worst way and so my web research began.

I had always heard great success stories about Jeff Kuh's eating plan (www.theomep.com) and I figured that it couldn't hurt to give his program a try. I mean, the worst thing that could happen is that I would gain weight but if I kept doing what I was doing I was gonna gain weight anyway. Looked like a no-brainer to me!

Not only was my diet packed full of foods I loved based on the evaluation I sent to him, but there was so much variety! And I wasn't hungry between meals like I used to be which was amazing. But the most important change I noticed right off the bat was that mentally I was calmer and more in control. It's like the food completely balanced me out. Not to mention I woke up in the mornings with a completely flat mid section...no more bloating for me!

Next came the training. My first month I followed the Kiss Body Building Workouts Good-Bye plan which had me in the gym just 3 days a week. No, not 3 days of lifting and then 3 days of cardio...THREE DAYS TOTAL. I couldn't believe it! But the workouts were super intense so even though I was in the gym for less than 45minutes, 3x a week, I was completely tore up at the end of each session.

Regardless of how skeptical I was when I started, the results speak for themselves. During my first month I lost 5.4lbs. Whoa! Eating more and training less and STILL losing weight? Could I be dreaming?

Naturally with those results I wanted to continue. The next month on the plan started on October 1st and my goal was to have a killer bod for Halloween. I'm going as Neytiri from Avatar and using head to toe liquid latex. Can you tell why I wanted to look my best?! My diet this month was just as filling and filled with variety. I told Jeff what I liked and didn't like from the last month's plan and we made some changes based on my new goals.

For the 2nd month I received a customized training plan with progressions for each week. When I started Week 1, I emailed Jeff to say, "Hey, this program is pretty easy...I feel like I can do so much more. Can we increase the intensity or something?" He added 1 day of metabolic work a week but told me to just stick to the progressions. By the way, the program consisted of 3 days a week lifting and 3days a week of metabolic work. No more double sessions or 45min treadmill uphill walks for me! The amount of free time I have now is unreal!

Now that I'm on the last week of the training program I understand what he meant about the difficulty of the progressions! I'm training my butt off! But I really love that this was a gradual progression. One of the biggest mistakes people make while training and one of the major mechanisms of injury is doing "too much too fast". I am a culprit of this...I tend to want to start a program in 5th gear instead of easing my way up from 1st. I'm glad that Jeff knows what he's doing and he knew how to keep my anxiousness at bay. I'm also glad that I'm stubborn and I stick to the program I'm given! Slow and steady has definitely won the race!

Just 3 days ago I tried on a pair of my favorite size 7 jeans that I hadn't worn in months because I had let my physique take a little fluff break. Not only did they fit, but there was wiggle room! When I started my new diet/training on Sept 1st I told Jeff that my realistic, maintenance goal was just to get back into my Size 7's. I wasn't looking for a pre-contest physique to maintain year round because it not possible to stay that way year round anyways so it's an unrealistic goal. I just wanted to wear my jeans again and now I can. MISSION ACCOMPLISHED!! I am so happy!

I'm 2 days away from breaking out my Neytiri costume and strutting my new physique and I can't wait! My new goals for next month are to develop my deltoid cap a bit more and to tighten up my ham/glute tie in...my trouble spot. After that, I'm happy to maintain, and with the OMEP diet plan, I know it's a plan I can follow for years because it's satisfying and nutritious and gives my body everything it needs. I also feel as if I've been set free from the LSD cardio I thought I would have to endure forever in order to stay lean. Now that I know that not only can I lose weight but maintain with only 3 gym visits a week, NO STEADY STATE CARDIO and only 20 min Metabolic Sessions for cardio, I am a much happier athlete. I'm a much happier person!

There is no magic pill. No one can do the training for you. No one can cook the food for you. But if you decide to make a change in your life, and you follow a plan (whether your own or if you purchase a plan from a trainer) then you CAN get results. There is more than 1 way to achieve your goals and not every plan will work for every person, so you just have to find what fits your schedule, goals, budget and lifestyle. Ready, set, GO!

I am now a Personal Trainer!

2010-10-10T19:59:00.001-07:00

I just passed both sections of my AFAA Personal Trainer exam and am now a certified Personal Trainer! I can't wait to get started!

Motivation is the key to success!

2010-09-09T17:26:00.000-07:00

Just thought I'd share with you one of the articles I wrote for Figure Athlete. These motivational strategies help me to this day!

Feeling Blue? 7 Ways to Motivate Yourself

By Nicole Snell

Regardless of what your goals are, motivation plays a critical role in keeping you on track and moving forward. Whether we're tired, sore from a previous workout, or stressing over life, we all have days when we feel less than our best. On days like this, it's hard enough to get out of our mental funk, let alone drag ourselves to the gym for a workout.

Going to the grocery store to replenish the supply of oats, veggies, chicken, and tuna seems like a harrowing task, so you take a trip through a fast food drive-thru instead. The mirror has become your mortal enemy, and you avoid it as often as you avoid the scale, or that pair of jeans you used to love. Stuffing one more clean meal into your mouth turns your stomach, and you feel like everything you used to love about food has gone down the drain, along with the pasta, sweets, and bread you can no longer eat.

Soon your mood begins to tank even more than it was before you started feeling as if your hard work isn't paying off. Your goals seem so far out of reach you need a pair of binoculars to catch sight of them again!

We've all been there, and some of us might be there right now.

Losing your mojo for any period of time is undoubtedly unnerving, but it doesn't have to derail your progress. The following strategies will propel you out of the land of "blahs" and reignite the fire that's burning within.
A motivational imagery tactic I use to get me through my training is the phrase, "Where am I now?" Instead of worrying about the cardio session later in the day or my weight training session tomorrow night, I'll focus on what I am doing right now.

"Where am I now?" I'll think to myself.
"Well, I'm here in the weight room working on my shoulders and pushing the intensity."
"What am I doing right now?"
"I'm on my second set. I'm going to put my all into this set before I even worry about the third set. And I'll finish my third set before worrying about the next exercise."

As athletes, our training is sufficiently difficult on its own without adding more stress to our preparation. What I do tomorrow morning doesn't matter right now because tomorrow will come without me having to dwell on it. Focus solely on what you're doing in a particular moment because that's all you have control over at any time. By focusing your attention on the present you'll not only get a better workout, but you'll relieve yourself from the stress of worrying about what workout is next and how you'll perform.

Another imagery strategy I used during my contest prep was to imagine myself on stage standing next to the other competitors. I didn't want to be on stage looking at other competitors and thinking to myself, "Geez, if only I'd pushed myself a little harder in my cardio session or lifted heavier, I could look like her."

I wanted to have zero regrets. I wanted to get on that stage knowing that I worked my absolute hardest and that I didn't cheat myself on my workouts or diet.
Visualizing what I wanted and seeing my goals in my mind's eye really helped to push me through my down and out days.
In order to maximize your progress and keep yourself focused, just remember that your training is an accumulation of everything that you do in a day. What you eat, what you drink, and how much you sleep are just as important as the time you put in with the iron. Each bite of food, each swallow of water, each rep in the weight room, and each step on the treadmill are all building blocks needed to reach your goal. You're in essence eating, drinking, sleeping, and lifting your training. When you remember that each activity you do has a purpose and is helping you to reach your target, you'll feel more motivated to complete them.

Find your favorite motivational phrases and post them around your living and work space. Post some on your fridge, keep one in your wallet, turn one into your computer background, or set one on your desk. This way, whenever you're feeling like you need a mental pick-me-up, you have a motivational phrase ready to inspire you. Here are some of my favorites:

"Do not let what you cannot do interfere with what you can do." — John Wooden
"What would you attempt to do if you knew you would not fail?" — Robert Schuller
"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." — Wayne Dyer
"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it." — William Durant
"I'm not telling you it is going to be easy - I'm telling you it's going to be worth it." — Art Williams

A picture is worth a thousand words. So, post some pictures of people you admire on your refrigerator, your desk, or in your purse to remind you of your goals. Post pictures of yourself when you were at your goal weight or when you felt your best.

When preparing for my show, I kept photos of Monica Brandt and Valerie Waugaman in my notebook and on my refrigerator. Whenever I felt like my training wasn't getting me anywhere or that I wasn't going to reach my goals, I'd look at their photos for inspiration and remind myself that if they could do it, then so could I!

5. Progress Pictures
When you look at yourself in the mirror daily, it's tough to notice the changes happening in your body. That's why taking progress pictures is so important. It captures your body in different stages of your development and gives you the third-person perspective to see how you've changed.
Looking at pictures of yourself from three weeks ago and being able to see the differences in your physique is a valuable training tool.

Instead of relying on the memory of what you looked like three weeks ago, the changes you see in the pictures are tangible. Seeing the changes in your photos week by week is a surefire way to keep you motivated. Then when you've reached your goal, you can put all the pictures side by side in a timeline so you can see the week by week progression of your training.
Don't let a moment go by that you don't remind yourself what your goals are. If you focus on your goals throughout the day, they'll become ingrained in everything you do. The mind is very powerful like that.

Here are some questions to ask yourself to evaluate your goals and keep you focused on pushing through the days when you feel drab and unmotivated:

What are you training for?

Why do you have these specific goals?

What happens when you reach your goals?

How will you feel each day that you move closer to your goal?

How will you feel when you reach your goals?

What did you do today to work towards your goals?

If you're feeling blue or in need of a pick-me-up, making time for yourself is a wonderful way to relieve stress and rejuvenate your spirit. Treating yourself to some TLC is a guaranteed mood booster and is a way to celebrate all your training accomplishments and remind yourself of all the hard work you're putting in that deserves recognition.

So take a walk, enjoy coffee with friends, indulge in a massage, get a manicure/pedicure, treat yourself to something new, or just curl up on your couch with a good book for a few hours.
Pamper yourself when you feel you need it or schedule a once a week "treat" so that you have something to look forward to. Even setting aside 30 minutes each day for yourself will do wonders for your psyche.

Break Out of the Mental Dumps
We all need a kick in the pants now and then. No matter how great we feel one day, we're bound to have a day when we'd like nothing less than to stay in bed. Just remember that those feelings will pass, and by using these strategies you can make sure that your bad day doesn't turn into the week of doom.

Thinking positively and finding victories in everything you do each day is what'll keep you focused as you train, sweat, diet, and push yourself to new levels of excellence. Find the motivation strategy that works best for you and start inspiring yourself today!

Holding strong in the off season

2010-09-05T18:58:00.000-07:00

I am 6 months strong into my off season and I went in for a body composition evaluation to get a feel for how I was doing. I definitely feel heavier and I had delayed getting on the scale because the scale and I are not friends.

Even though I was nervous to get the results of my Hydro test, I knew I needed to get the facts.

Imagine my surprise when I got my numbers back and I am at only 15.5% bodyfat....IN MY OFF SEASON!! My lean mass increased too! And those numbers take into account the past 2 weeks of eating like crap because of my birthday and my vacation. Talk about motivation!

I am on a new eating and training plan so I'm excited to see how much progress I make on the positive side in the next month.

Excalibur might be in my future....

My love affair with iPhone

2010-07-23T11:39:00.000-07:00

I am in love with my iPhone. It comes everywhere with me and I find myself looking at it adoringly just wondering in what fabulous way it will enrich my life next. It's always there when I need it, it doesn't judge me and it gives me exactly what I need when I need it. It's the perfect boyfriend, really! LOL

There are now apps for EVERYTHING for the iphone. I have to admit, I'm a bit addicted to my PandoraBox app which shows me all the apps that are on sale or new and free. It's the perfect way to kill time. Sure, I've found some completely pointless free apps that got deleted within minutes, but I've also found some gems that have earned a home on my permanent springboard.

I scour the app store looking for new fun apps...the free ones of course! Occasionally I'll see an app that is worth my dollar or sometimes I'll just wait for it to go on sale. I'm an extremely impatient person, but when it comes to sales, I have all the patience of Job! LOL

For the most part the health/training apps have been slim pickins. But recently I've found some gems that I wanted to share:

LoseIt!- I think everyone knows about this one already. It lets you count and track your calories, meals and exercise. Lots of customizing available. It's one of my favs!

Waterlogged- I'm a bit OCD when it comes to tracking things. This one lets you keep track of your water intake which is perfect if you're prepping for a show or photoshoot. You can also take a picture of the container you use and log based on the whole container or ozs. Great idea guys!

Nike BOOM- I just downloaded this one yesterday and so far it's pretty cool! It comes with motivators from pro athletes (football, hockey, basketball) that play during your workout. You can design your workout based on time, warm up, cool down, intervals, etc. Then you can pick your own playlist to play and there you go! I just wish you had the option of playing a motivator whenever you wanted or when you needed instead of waiting for the app to decide when to throw it out there. I'm just sayin!

Runtastic or SportyPal- These are used to track your runs or other workouts (SportyPal). I run with my phone in an armband so to be honest I haven't tried either of these since the whole mulitasking feature became available. So far they are the best that I've used for tracking your workouts but the GPS can be a little spotty. I'll have to give it another try soon.

Sportacular- Yeah, I'm a sports junkie. This one lets you keep track of all sports, all teams, all players etc for each season. The BEST sports app out there and it's free! NFL time is just around the corner...

That's just a taste of my favs! Long live the iPhone!!

Life is short. Take Risks.

2010-05-18T17:28:00.000-07:00

Life is too short and the world is too big to live our whole lives within the bubble of our comfort zone. I'm realizing more and more that it's important to think outside the box; challenging my body and mind and to take risks. Without risks, life is boring. Without risks we can't learn and grow. Experience is something that should be treasured and not shied away from.

I am trying to live my life to the fullest capacity and keep a smile on my face whether it rains or if the sun is shining. I am also trying to make the move to be as bold and fearless with my emotions as I am with my physical body. I'm a physical risk taker...not so much an emotional or interpersonal one. Here's to a new day!

Contest update coming soon!

2010-04-15T18:28:00.000-07:00

I know I am TOTALLY lagging on getting my contest recap up! It's coming though....very soon!

2 days to go, and I'm totally anxious

2010-03-24T18:22:00.000-07:00

Only 2 days left to go and I'm so anxious for Saturday! I alternate between being ready and excited to being outright so anxious I can't sit still!

Being on stage is just icing on the cake. The cake itself is the body that I now have after 12weeks of dieting and training. So the icing is just standing up there in a bikini demanding everyone look at every exposed surface of my body as I strut my hard work for all to see. That 5minutes is totally worth it. Well, that and the photo shoot afterward. It all comes down to this moment on stage.

I started carbing up already this week and today started the water deplete. My water consumption only goes down from here but I'm ready for it! I have too much to look forward to!

Athlete Check In
Seeing myself totally shredded after I pull all the water
THE SHOW!
My photoshoot
Eating my favorite foods!

Here's some of the food I'm looking forward to. Is this torture? Sure. But since in less than 3 days I'll be able to eat this, I can handle the temptation:

T-minus 6 days and counting

2010-03-22T09:54:00.000-07:00

Everyday just keeps getting better and better! I'm 6 days away from the GNC Muscle Contest and I keep noticing changes in my body everyday. I've seen HUGE changes in my leanness and shape in just a few days! I woke up this morning to shredded abs and defined lines in my legs. I pulled on one of my favorite pairs of jeans and lo and behold they are loose and practically falling off my ass! These are the changes that every figures competitor longs to see...the physical manifestation of all the training and dieting and confirmation of what the bodyfat tests are revealing. That we are losing body fat and leaning out for our big day!

Here's a progress picture from last night- 1 week out from the show:

I will be talking to my coach today about how we're going to drop my water for this week. I had a meeting with my photographer yesterday to go over the photoshoot for the day after the show. And then I have food to look forward to. Lots and lots of food. Peanut butter....you better run and hide because I'm coming for you.

I'm looking forward to this last week of pre-contest training. It's been a grueling 3 months, but it's been worth it and my training partner has been INVALUABLE. Peak week here we come!

Motivation and Abs

2010-03-19T15:14:00.000-07:00

I'm about to enter peak week. Do you know what that means? That's when the magic happens. That's when the water gets pulled out, I get carbed up and all the hard work from the last 12 weeks shines through.

But you know what's even cooler? You what is really motivating to me? It's that this whole week I've been seeing changes. My abs are frickin RIPPED right now! As usual, my legs are coming in last, but I don't even care if they are shredded for the show because their shape is so much better than last year. And then this morning I was practicing my back poses in my mirror and my back is starting to shred up. This is so much fun!! Bring it on!!

Seeing how shredded I'm getting almost makes me want to not have a cheat day afterward because I'll bloat up after. Hey, I said ALMOST! I'll bloat up after the show regardless just because of eating salt again. But in 1-2wks I'll lean out again so why not have a cheat day too! :)

Wanna see how shredded my abs look? Here are some shots I took last night. I like to have progress pics for all my stages in prep!

The Lightbulb has finally come on for me.

2010-03-17T10:38:00.000-07:00

Mentally, I'm in such a better place than I was for my last show. I'm in a better place than I was 6 months ago. And if I was to tell you what I've been through regarding my food and body issues you'd know how huge this is for me.

I think I finally "get" what doing shows is all about. It's not about who is the leanest and who is the skinniest and who has the most ribs showing. It's about shape and creating the best shape for each competitor. My coach has helped me to work with my shape and not try to change it.

She's helped me to appreciate the shape I have. I'm not trying to be someone I'm not anymore. I'm not trying to change my shape to be someone else's ideal. I'm trying to look the best for me and that means accepting the genetics and body God has given me and making it the best it can be...not trying to morph it to look like someone else. It's taken me a long time, but I finally understand and embrace and BELIEVE that.

Going into this show, I'm so happy with my shape. I like how my legs are shaped. I like how my butt and arms and back and shoulders and abs have all come together.

Will I be the leanest or skinniest one at the show? NO.

Will I be smaller/littler than I was at my last 2 shows? NO.

Does that matter? NO!!!

Will I look better than I did the last 2 shows? HELL YES!

Will my shape and conditioning be better? HELL YES!!
Will I have lower bodyfat even though I'll be larger in size? HELL YES!!!

Will I be happier with myself and how I look when I walk up on stage? HELL YES!!!!

When the judges say they want you to have more conditioning, that doesn't mean that they want you to eat birdseed and do 5 hrs of cardio a day just so your scale weight will go down. They don't want you to sacrifice all the muscle and shape of your body and therefore neglect the whole point of doing a Physique competition.

I feel like the lightbulb has finally come on.

I am healthy.
I am strong.
I am muscular.
I am conditioned.
I am shapely.
I am poised.

I am ready.

I am a figures competitor.

And I am a frickin CHAMPION!

1.5 Weeks and Counting

2010-03-17T10:09:00.000-07:00

Here we are. The second to last Wednesday of my prep. One and a half weeks until I step on stage and only 4 days from the beginning of hell, I mean, "Peak Week". I've gotten my 2nd wind! I am pulling energy from somewhere and I'm on Fire!

Maybe its' because I'm seeing things fall into place with my body and so I'm motivated by my results. Or it could be that I'm in the final stretch of this prep period and I'm ready to step on stage for the payoff. Maybe it's because I have the greatest coach in the world, the best training partner EVER and a group of friends who have been supporting me all the way and I'm thankful for how happy all that makes me. I think it's gotta be a combination of all of that. Plus the weather is warmer (gotta love LA), it's lighter for longer (my favorite time of year) and I am soon going to be able to eat Peanut Butter & Almond Butter again. I have this little goodie to look forward to, among other things! Life is GOOD!

So what did we change up this week? Diet sodas are gone and so is salt. Yes, my coach cut out salt from my diet. That might not seem like a big deal, but I have a serious salt problem. I put salt on everything and I'm not exaggerating. I put it on my eggs, in my oatmeal, on my veggies, on my meat...everything that goes into my mouth gets coated with salt. Without all that additional salt, my food is so bland and it's a little tough to eat it, but it's going to be worth it. The results are already clear. This morning and yesterday evening I was so dry and cut... my abs were like SHABAM!! I'm so excited!

Cardio is staying the same and the diet is essentially the same except for the salt and my coach has limited me to 2 kinds of veggies only. She also gave me what herbs/vitamins to get for the water depletion next week and I'm supposed to keep track of my water religiously. No problems there!

I practiced my posing this morning in the gym and I've gotta tell you that it's looking phenomenal! What a difference some foot placement and hip tweaks will do! I'm going to keep up the practice so it will be 2nd nature on stage. Plus I have my braids in now so I look way more feminine than last year. My training buddy and I have been hitting the tanning beds this week so that we'll have a nice base coat for next week and tanning is also good to help tighten the skin.

I'm just so pumped! This is the fun part...seeing the results after weeks of dieting and training. You can't always see the results when you're in the thick of it, but now it's coming together. I got my braids put in already and next week when we pull water it is going to get even more ridiculous. BRING IT ON!

Sunday's Final Posing Workshop

2010-03-15T11:00:00.000-07:00

I had a posing session with my coach and 3 other ladies yesterday in Glendale. Let me just tell you that how you pose makes all the difference in the world. We figured out how to turn my legs so that my hips looked leaner and all my mandatory poses are spot on. Like she says, why do all that work and then not display it correctly for the judges? I'm ready!

Here are some shots from the workshop. I'm pretty bloated/smooth in these pics but I wanted to post em anyway!

2 weeks to go

2010-03-12T22:54:00.000-08:00

Tomorrow is officially 2 weeks until my show. I think I'm more excited about eating food than I am about the show! I wish this craving for almonds would go away. But I only have 2 weeks to go.

My suit is done! I finished putting the rhinestones on it tonight. Woot!

I found out that there are 50-60 figures competitors. Wow. That's a lot. All I can do is bring my best package. I think my concept of what a champion is has changed. I don't feel like I have to look like skeletor to be in contest shape. I'm fuller and healthier this time around. So what if I'm not ripped to shreds yet? When my coach pulls water I'm sure I will be. Symmetry is more important than being skinny.

We'll see what March 27th brings!

Tired of being tired

2010-03-11T09:56:00.000-08:00

I don't know if it's the training or the diet or just my life in general, but I'm so sick of feeling tired and exhausted and completely lethargic all the frickin time. I wake up- I'm tired. I take a nap- I'm tired. I sit and try to relax- I'm tired. I train- I'm tired. I really don't like feeling low on energy...it's so uncomfortable for me. And I'm trying to fight this cold still. I wish I could say that the cold is why I feel like shit, but it's not. Hopefully in the next few weeks I'll get out of this funk. I really don't like where I'm at right now.

Less than 3 weeks to go

2010-03-10T15:51:00.000-08:00

I got my bodyfat tested on Saturday and let me just tell you how ecstatic I was with the results. I tested in at 12.2% which is down from 13.8% a month ago. Woo hoo! Here is my graph for comparison. I also took some progress pics on Saturday prior to the test:
So I guess all the tilapia and long workouts are paying off. I mean, I know they are, but seeing the results on paper helps.

I get a one on one posing session with my coach on Sunday and I'm in the process of finishing the stones on my new suit. I love it! I'll post pics as soon as I'm done.

Let me just say that I'll be so happy when I don't have to eat tilapia for every meal and when I can finally eat some peanut butter again. * le sigh*

Pink Dolphin: My 2 favorite things!

2010-03-08T20:55:00.000-08:00

Wow, I thought this was so cool! A Pink Dolphin!

A PINK DOLPHIN..AWESOME!

Think pink ... you're not seeing the world through rose-coloured glasses:
This albino dolphin is pink.

Unique ... the bottlenose - first spotted in Lake Calcasieu , an inland saltwater estuary in Louisiana , by boat captain Erik Rue, 42, in 2007 - has surfaced again.

Rare sight ... "Pinky" is believed to be the only pink dolphin in the world, and has "reddish" eyes. It is usually spotted with its dark grey mother.

One of a kind ... there are only 14 other known albino dolphins in the world, all of them white.

Healthy glow ... "The dolphin appears to be healthy and normal other than its coloration, which is quite beautiful and stunningly pink," said Mr Rue, who estimates he has spotted Pinky more than 40 times.

This week has been tough

2010-03-04T10:05:00.001-08:00

I'm tired of tilapia. Just the smell of it is enough to make me want to puke. It's depressing to think that each day I have to eat this flavorless white fish 3 times. I know that at this point in prep it's not about food tasting good, it's about making your body look a certain way. I know this, and yet I'm still sad that I have to eat it.

This week has been the hardest of all the weeks of prepping so far. Yesterday (Wednesday) I literally felt so groggy that I could hardly keep my eyes open. I guess this is what someone with narcolepsy must feel like...as if the next time you blink you'll pass out and wake up hours later with no memory of the time that passed. I wanted nothing more than to stay home and sleep and not train last night. But you know what? I have a training partner who is in this as much as I am and I can't back out on a training session. Not only because of my committment to them, but because of my committment to myself to see this through to the end.

Yesterday I took a 30min nap and felt worse afterwards and then dragged my tail to the gym for back/triceps and 40minutes of mind numbing cardio. I was so relieved when we were done because it meant that we had made it through and had pushed ourselves even when we felt like absolute crap.

Of course, when the workout is over it's not time to sleep yet because once again we were out of food and had to hit the grocery store for the umpteenth time this week. I swear, that's all my life consists of now: training, working, eating, shopping, cooking and maybe sleeping. But we've got just under 4 weeks to go...we can make it.

moar funny pictures

I can't wait until after the show so that I can eat whatever I want. Mentally, I can't think about all the things I want to eat right now because it would be sheer torture. Especially with my OCD...I'd dwell on it and then obsess over it and it would NOT be a good thing. So I'm tucking those thoughts away in the back of my mind and I'll revisit them the day of the show. There's no need to think about it now...it'll come soon enough and there's no planning necessary. Let it go, Nicole. Let it go.

Weeks like this make me wonder why I'm doing this to myself. It makes me want to just call it quits and get some sleep and stuff some food into my mouth. But I haven't come this far to stop now. This isn't my first rodeo. I'll get through it. And thank goodness for my training partner because without him I'd be in sheer hell right now. But we support each other and just knowing that someone else is going through as much pain as I am is crucial.

So here's to 3 more weeks of cardio, tilapia, carb depletion, drop sets, early mornings, lack of sleep and foggy brain. March 27th...I've got you beat!

5 weeks out Freak out and Uplifting words from my coach

2010-02-19T17:23:00.000-08:00

I feel like this happens at this time in my prep for the past 3 shows. I look in the mirror and I don't look dramatically different. I feel dramatically different though...tired, fatigued, moody, cranky, etc etc. But for all the training I'm doing I feel as if I should be making more progress, losing weight faster and seeing more shredding.

I emailed my coach to let her know that I was freaking out a little. Why aren't my pants fitting loser? Why does it seem as if I look the same as I did 2 weeks ago even though my bodyfat test says that I'm losing fat and I'm on fat burners and I'm doing 7 sessions of cardio a week and using the gauntlet instead of running. Why, why why!! I don't cheat on my diet. I eat on schedule. I'm so sick of tilapia, but I'll continue to eat it until my coach tells me to stop. I just feel as if I'm not seeing results as fast as I believe they should be coming.

My coach, Nancy Georges, is one smart lady. I won't post her entire email back to me, but here is a snippet of what she said to me:

Relax your mind Nicole, you are doing everything asked of you, and there is no more to do.

I told you this was going to be different, you CAN'T go back to how you did it before...that is an example of a scared little girl inside afraid of what other people think of her if she is not perfect. Let go of being perfect, and you will be much happier, no one ever gets there.

All I can do is bring my best package to the judges and that's just what I'm trying to do. Now for a much needed and earned off day...SATURDAY here I come!

You know who you are. Stop butting into my life.

2010-02-18T16:32:00.000-08:00

There are people who I choose not to have in my life. I have made every effort to cut the ties and to pound into their thick skulls that I choose to have ZERO contact with them. I've blocked them on myspace, facebook, twitter and any other online account I have.

I am tired of having to block the people I actually want to share the details of my life with in an attempt to keep these meddling, disrespectful and idiotic people out.

But you know what? I'm going to choose not to let them have control over me. I will NOT block this blog from public view in the event that they might be googling me in a lame attempt to get a glimpse in my life and invade my privacy on yet another level. I will not make it harder for past friends and colleagues to reach me by privatizing my blog. I will not make it harder for business contacts or long distance friends to stay up to date with me by making this blog a secret on the internet.

If researching me on the internet and trying to read my blog is the only way you're getting information about me, then that's just sad. That's not me really sharing my life with you. Are you that pathetic? That's not being a part of my life. That's just snooping. But you know all about that, don't you?

So go ahead. Read my blog. It's not meant for you. Look me up in every search engine to find out where I post, where I work, who I date, where I hang out and what I do on my spare time. It's still no substitute for having a relationship with me, which, by the way, you will NEVER have. You haven't respected my demand for privacy in the last few years, so why should you start now. And until you do, I will NEVER want to have contact with with you. EVER.

I hope you're happy with yourself.

This is where the fun starts

2010-02-10T11:08:00.000-08:00

The changes in my body are coming almost daily since last Friday. I'm not sure what it is but it's gotta be a combination of the change in diet, the additional cardio, the fat burners, the creatine and sticking to the program. This is where it starts getting really exciting and fun. This is where all the hard work starts paying off and you can see the fruits of your labor. It's easier to find motivation when you are looking in the mirror and seeing progress...but that goes without saying.

Bring on March!

Times They're Gettin Tougher

2010-02-09T09:48:00.000-08:00

What gives? I'm entering the 5th week of training and all of a sudden I have cravings like a madwoman! Maybe its because we just switched our protein up to Tilapia. I'm not sure what it is about Tilapia, but it just doesn't fill you up like other types of protein.

For the past few months I've been so happy with myself that the crazy cravings I used to have before starting with Nancy had completely vanished. Now though, I have visions of cookies, brownies, carrot cake and oodles and oodles of peanut, almond, cashew and macademia nut butter dancing in my head. It's pure torture!

I PROMISED myself that I wouldn't do the OCD thing and make a list of everything I wanted to eat when I was done with my show. So far I've kept that promise..in a way. Instead of making a physical list, I've made a mental one which in a way is MUCH worse. Oh gosh this is hard! I'm driving myself crazy thinking of all the things I want to eat when I'm done and I'm going crazy thinking about how I'm going to be able to eat it all because heaven forbid I have to pick and choose what to eat. After 12 weeks of portion control and measuring and disappearing food portions and increased physical output and self control I'm ready to let it all lose for 1 1/2 days of pure debauchery and excess. Bwahahahahaa!!

But I have to stop thinking about that now.I have to focus on what I am able to eat and realize that everything has a purpose and that I need to focus on what I CAN have. What's wrong with this meal? Absolutely nothing!

Body Fat Test & 7 weeks out

2010-02-06T14:22:00.000-08:00

I just got my bodyfat tested this morning in the mobile hydrostatic tank (www.fitnesswave.com). My last test was on 12/29 and I was 15.6% which is awesome considering I was in my off season. Normal/average bodyfat for women is 20-22%! So 15.6% is not only below average for normal but also for athletes! For my competition I need to be around 10% so I was ecstatic that I was already at 15.6% with 3 months to cut. That is PLENTY of time!

Today was my 1 month follow up to see how the program is working and to see if I'm progressing. Well, looks like I am! My bodyfat is 13.8% which means I went down 2% bodyfat in 1 month! I still have about 2 months left to go before my show which means I should be able to get to 10% easily! I'm so excited!

Most of the time when you're training, you don't realize the progress you're making because you see yourself everyday. The changes aren't super visible. But getting measured in a capacity like this, unlike scale weight which doesn't tell you what's going on with your body) lets you know exactly how you're progressing with your program.

Scale weight is deceptive...I weigh 151 by the Fitness Wave scale and 149 by my scale. But that number is unimportant. The real number you need to pay attention to is bodyfat and mine is sitting low and pretty! I took progress pics again this morning so I could have a record of my progress:

What makes me the most happy is that I'm doing this the healthy way. I'm not starving. My nutrients are in order. My training is intense but not insane. I'm enjoying myself so much! I just started my fat burners and creatine 2 days ago so now things will be moving along much faster. Plus my cardio has been increased and will probably increase again before it's all said and done. Bring it on!

Fridays are Fabulous-But Hardest to Wake Up To

2010-02-05T08:17:00.000-08:00

Fridays mean early morning training for some hams/glutes and 45 minutes of cardio. But even though it's hardest to get up on Friday because I've been training hard all week and I'm sleep deprived, I'm powered through my workout knowing that I don't have to come back and train at night and that I have an off day on Saturday! Woo hoo!

Training is going well. Last night we did drop sets for chest and THAT was intense. My chest is sore today and so are my biceps. Gotta love that feeling!

I'm a little under 8 weeks out from my show, but I'm at that freak out point where I fret whether I'll be ready in time. It happens for every show. But it's no different this time. I'm seeing very minor changes in my physique and my clothes aren't falling off yet so it makes me nervous. I know that things will amp up once I get the fat burners into my system and the cardio keeps increasing but I always feel like I should be seeing results so much faster since I'm training so hard. Our bodies are funny things. They don't do what we expect OR what we want half of the time.

My training partner and I were at the grocery store last night (for the umpteenth time this week cuz we're always running out of food...the curse of the competitor!) and we were torturing ourselves looking at food. The candy, cookie and bakery aisles are food porn for us. We talked about what we're gonna eat when we're done and we kept spouting out the craziest combinations of food that we're going to shovel into our faces. I can't really talk about it because doing so would be sheer torture and I might just drool on the keyboard. Then we proceeded to squish and poke at the donuts and cinnamon rolls because, "since we can't have them, neither can they!!" LOL! It was a riot!

I need to take some progress pics today. I always put it off because I hate setting up the tripod and to be honest, I don't really like revealing all my imperfections for the camera. But its part of the process so I suppose I need to just suck it up in much the same way I've sucked up sleep, free time, peanut butter and weekly visits to the store.

LOL Cats of the Day!

2010-02-04T17:10:00.001-08:00

AND THIS IS MY KITTEH!!

The Right Time

2010-02-04T16:03:00.000-08:00

There is no such thing as the right time. There is no "right time" to do anything. There's no right time to start a diet, to fix your fence, to get your car washed, to go on vacation, or to tell someone how you feel. If you keep waiting for the "right time" it will never come. You'll always find excuses of why another time is really the "right time".

So you know what I say? I say we should stop procrastinating. Stop making excuses. Stop justifying all of the reasons why we have to pick a "right time". If you have something to say, then SAY IT. If you have something to do, THEN DO IT.

NOW is the right time. What's the worst that can happen? I'll bet it won't be as bad as letting an opportunity pass you by.

It's been a whirlwind couple of weeks! Here's a Recap

2010-02-03T10:57:00.000-08:00

This has been a whirlwind week! I was in Miami for 6 days for work and had to readjust my cutting plan while there. That entailed buying a microwave to use in my hotel and then returning it when I was done, eating lots of canned/packets of tuna and chicken and making do with the weights and machines in the gym. I made it work though! It's just always weird when you're traveling because you don't have access to the same things you have at home: stove, large fridge, lots of dishes, a place to wash them, etc. But my hotel was super nice so it kinda made up for it!

I also managed to sprain my foot somehow. I really don't know what happened, but I was limping around for most of the week last week but now it feels much better. How did this impact my training? I took 20min off one of my cardio sessions. LOL!

Sunday I got back into town and immediately had to drive out
to Rancho for a posing workshop with my coach Nancy Georges (www.nancygeorges.com). I ordered my suit for my competition- it's going to be a teal green/blue velvet with a killer cut! I have leftover rhinestones from my last show so I'm stoning that baby myself! I learned some new posing tricks and I feel really confident that my poise on stage will be killer! Check out some of the pics:

Now that I'm back to my routine and training with my partner again I feel much better. I like being on a schedule. I had a call with my coach on Tuesday night and we tweaked my program yet again. My proteins have been switched up, my cardio increased and now we pull out the supplements: creatine and fat burners! I'm trying Lipo 6 Black and Iron Tek Creatine Mono. So we'll see if this gets me shredded!

Getting up super early on Wednesdays and Fridays is killer. Spending all my spare time cooking and washing and preparing and chopping has me so exhausted. Spare time doesn't exist anymore. I know this, and I expect it but it really doesn't make it any easier. I visualize myself on stage and I know that I have to endure the pain and the reclusiveness and the boredom with food in order to get to that stage and look great.

The next milestone for me is to have my bodyfat tested on Saturday and getting more rhinestones for my suit. I can't wait! I want my suit to look something like this (stone design) when I'm done:

Well until the next update! BRING IT ON!!

Stop thinking and let your desires go

2010-01-14T10:29:00.000-08:00

There comes a time when you just have to stop thinking. You have to stop trying to control your surroundings and your circumstances. Everything happens for a reason and when you just let go and let the world around you progress you'll truly find contentment.

That's not to say that you shouldn't get out there and go for what you want. I'm not saying you should sit on your ass and expect great things to happen. You should march steadfastly towards your goals and not let anything else stand in the way. You should know what you want and work as hard as you possible can to get there. Set a goal and then work to achieve it. Those goals are what drives our existence.

What I'm saying is that we should let go of our selfish desires, the desires that really depend on how others interact with us and the world. You can't change that. You can't sit there hoping the guy in the store will ask you out today and the more you desire it the more you'll be disappointed and stressed when it doesn't happen. Nor should you desire that your plan gets delayed so you can make an earlier connection....this is not in your control. Plans change. Circumstances change. We live in a world of "I want, I want, I want" but the world doesn't give us what we want when we want it. So instead of being disappointed or trying to control your outcomes, you should just sit back anc relax into the knowledge that things will progress the way they should.

Being too rigid will only cause pain and drama and stress. Be flexible. When the flow of life changes, just move with it...it's impossible to change the direction of a current. Ebb and flow..that's what life is all about. Let go of the things you can't control and focus on what you do have control over and what can truly make you happy in life.

Collection of Motivational Quotes

2010-01-12T16:09:00.001-08:00

Here's a list of quotes that motivate me during my cutting cycle. Heck, these motivate me throughout the year!

MOTIVATIONAL QUOTES:

Do not let what you cannot do interfere with what you can do.
John Wooden

What would you attempt to do if you knew you would not fail?
Robert Schuller

Real difficulties can be overcome; it is only the imaginary ones that are unconquerable.
Theodore N. Vail

Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.
Ronald E. Osborn

No matter how difficult the challenge, when we spread our wings of faith and allow the winds of God's spirit to lift us, no obstacle is too great to overcome.
Roy Lessin

If I were asked to give what I consider the single most useful bit of advice for all humanity, it would be this: Expect trouble as an inevitable part of life, and when it comes, hold your head high. Look it squarely in the eye, and say, "I will be bigger than you. You cannot defeat me.
Ann Landers

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
Wayne Dyer

"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it."
--William Durant

"I'm not telling you it is going to be easy - I'm telling you it's going to be worth it"
-- Art Williams

The Mentality of Cutting

2010-01-12T14:40:00.000-08:00

Cutting for a show isn't just about the time you spend on the stairmaster, treadmill or elliptical machine. It isn't just about the weights you lift, the sets you do or the reps you complete. It's not even about eating your meals on time in the right portion or drinking your gallon + of water each day.

Cutting is also about the food preparation of all your meals, cooking up food in advance to be ready throughout the week, grocery shopping to replenish the oatmeal, eggs, salmon, veggies, and sweet potatoes not to mention the countless hours spent washing tupperware and plates to get ready for the next day's meals.

Cutting is about making sure you're in bed at a decent hour to get up at the crack of dawn to get your first training session finished. It's about getting into the gym at the end of the day for Round 2 no matter how you feel.

Cutting is about sacrifice. It's about passing up time with friends and family to get to bed in time for an early morning cardio session or because you need to get meals ready for the next day and that salmon in the fridge isn't going to cook itself. It's about making your training goal your number 1 priority above everything else. It's about falling into bed absolutely exhausted but still setting the alarm for 6am knowing you get to repeat it all again the next day. It's about pushing yourself when you're tired, hungry, unmotivated, sore, stressed or bored. You have to endure the questions and the scoffing from those who don't understand when we bring our meals with us everywhere we go and eat on a fixed schedule. Passing up leisure activities to train or shop for food or to eat food or to cook food becomes the norm. Training can be a very lonely process.

Every aspect of your life revolves around your training; from deciding if you can eat out with your friends or trying to find a gym when you have to go out of town for work. Is it worth it to risk that the restaurant will make the food correctly? Will the gym have the machines I need? Does the hotel have a fridge and microwave? Will I have time to get my cardio in before that big meeting? Will the location RV have a place for me to heat up my meals? Is the gym open 24hrs..I have a 6:30am call time (Gotta get in before that!).

Training for a show is about mental focus. When you're not physically training, you're thinking about training. You're planning your day around your meals, your workouts, your bathroom breaks (there's a ton of water drinking going on). Not to mention you then have your regular life to juggle as well: errands, work, chores, family and friends.

Training for a show is about mental fortitude. You can't dwell on the foods you're not allowed or on the fantasize about the food you're dying to have. Your meals are set in stone and each meal is the same as it was yesterday. You can't let yourself get bored. You can't let your mind get weak. You have to tell yourself that its all for a reason and that the food you're eating is yummy and it has a purpose.

Temptation can come at any time during the day or night and you have to fight it tooth and nail. One slip up, one cheat, one indulgence can ruin a week's worth of training effort. Is that cookie worth it? Is that bite of pizza worth it? For me, it's not. Standing on stage on March 27th with my best package is more important to me than all the peanut butter, banana, nutella and chocolate brownies in the world. You must stay awake, alert and focused at ALL TIMES. There is no break. There is no rest period for your mind.

Cutting is a 24/7 process. Whenever you're conscious, you're thinking about training. You're keeping your focus steadfast throughout the temptations, struggles, and sacrifices you manage each and every day. Sleep is your only reprieve. But you have to wake up alert and ready to hit the ground running.

Cutting is a journey. In many ways it's a personal journey. How much can you withstand? How hard can you push? How much do you want it? You have to dig deep. Then you have to dig even deeper.

I wouldn't trade this journey for the world. I love the challenge. I love the sacrifice. I love the results. I love cutting. Bring it on!

Too soon to tell?

2010-01-09T10:57:00.000-08:00

I'm not sure if it's wishful thinking of if I'm really seeing results already from my cutting program. I know that the intensity of my weight training is higher and my abs, shoulders, chest and biceps are all pretty tight today. That's a good sign! When you've been training for as long and as much as I have, there comes a point when you just don't/can't get sore anymore. So to be sore means that something is different and you're getting new results.

11 1/2 more weeks to go before I step on stage and I couldn't be more excited!

GNC Muscle Contest 2010- The Cut Begins

2010-01-06T15:18:00.000-08:00

I normally keep my journal/progress report for my show training on Bodyspace.com, but I figured I'd put it in a central place this time! Yeah for blogs!

So I just started my cut for GNC Muscle Contest 2010 (formerly Max Muscle Naturals). I have a new coach (Nancy Georges), a new training program, a new diet and a whole new outlook on my body and competing. Nancy has really helped me in the off season to get ahold of my body image issues and to not let how I look control my self esteem. Although it's still a struggle, I am much more in control of my emotional well being than I was 3 months ago.

My training for this show will be a bit different than it was for my last show. It's pretty much the same as what I've been doing for the past few months but now the focus is on weight loss for a show whereas before I just wanted to find a nice maintenance weight to live at. (By the way, I succeeded in that!) Here's the quick and ugly of what my program will have me doing:

5x week cardio- 40mins
4x week weights with hams glutes 2x and arms 2x.
Abs 2x a week

As of 12/29/2009 my body stats were:

Bodyfat: 15.6% (frickin awesome for a chick OR an athlete!)
Weight: 153.5

The scale number freaked me out at first, but you know what? What the scale says really doesn't matter. My body fat is low. I don't need to lose any weight. This is where my body is happy and healthy and I'm not starving. Now the goal is to lose bodyfat to get my body to LOOK a certain way for a SINGLE event. So yeah, now I pull out the stops to drop weight, but if I was just trying to find a happy weight I could maintain year round...153 is it!

Now I want to compete because I love it. Because I love challenging my body and mind. I love seeing my body change. I love knowing that I have the strength to go through months of training and hard work and then see the results on stage. Competing is fun for me. When it stops being fun, I'll stop doing it. I think that this is an important realization for me because before I only wanted to compete so I could get skinny/shredded. Now, don't get me wrong, being ripped is a helluva lot of fun but that's not my motivation. The journey, the fun and the process of training is my motivation now.

I will be going in for bodyfat tests every 4wks to keep track of my progress. I'm so excited!

As far as my diet goes, my coach doesn't let me count calories. So I'm eating the same as I was in the off season with the exception of my Meal #5 has been changed around a bit. No more peanut butter, almond butter or bananas for me until after March 27th! But you know what...I can do it. I did it last year eating less food and going for longer gym hours. So I can do this.

I plan on looking at my Chant of a Champion poem daily for inspiration.

My goals for this show is:

1) Place in the Top 3. I know this really isn't up to me. It's up to what the judges are looking for at any given show on any given day. What I really mean is that I want to bring my best package to the table and hope the judges agree.

2) Have kick ass hams/glutes. I have big legs naturally and the judges have always said I need to work on my glutes. That's what I've been working on for the past few months so hopefully all that hard work shows through!

3) Have a great time back stage with all the gals and to make some more new friends!

Today began the cut and I was at the gym with my friend who's also cutting with me (even though he's not competing, he's doing it for the helluvit!) at 6:30am for our 40 min stairs/elliptical session. Tonight its weights. And tomorrow morning is...you guessed it! More cardio!

Until tomorrow...or the next day when I have more to post about my mood, my training and just how my cut is progressing.

My Gym Alter Ego

2009-09-14T22:35:00.000-07:00

I swear, when I go to the gym to workout I take on a new persona. It's not intentional, I just feel like a once I walk thru those glass doors I am no longer Nicole Snell, mild mannered citizen....I become Nikhi the Iron Siren...femme fetale of the weights!

I prowl the gym floor like a focused predator and each and every one of the weight machines is like a grazing wildebeest. And when I go in for the kill and start lifting all my emotions and tensions from the day are channeled into each pump and released in a burst of energy fitting of the nuclear reactions that happen every second inside the sun. I walk into the gym and become more than just a woman. I become a super hero. My furrowed brow is a testament to my determination, my discipline and my desire to challenge every fiber of my being. The gym is my release. It's my time to zen out and reach into myself to center my mind.

So when you see me in the gym with my eyes narrowed, a determined gait and the prowess befitting a lioness, just know that the Iron Siren has arrived and is stalking her prey. The iron better watch it's back...

The Clueless Security Guard

2009-08-26T11:04:00.000-07:00

Why are some people so frickin stupid? Here's what the security guard in my building said to me today:

Him: so i see you don't have as much muscle anymore, did you stop training?

Me: um, yes I am still training and the muscle is still there I'm just not in contest prep mode anymore and i'm not dehydrated so that means my look is a little softer

Him: yeah, but your muscles aren't popping out like they used to like BAM

Me: Yeah, it's what happens in the off season when you're not doing 2hrs of cardio a day and taking fat burners and dehydrating yourself.

WTF? Like I don't have a hard enough time lookin in the mirror and seeing that I'm not in contest shape anymore. It fucks with my mind daily already and then I get a nice little verbal reminder from a clueless tard that my muscles don't look the same as they did 6mths ago. Gee, I hadn't noticed. Thanks for fucking my self confidence so early in the morning.

I guess that's what people who are not familiar with bodybuilding and figures think. When they see you prepping for a contest they see you looking ripped to shreds and they think that's how you'll look or how you should look everyday after the show as long as you keep training. When they see you start to look normal again they assume you either stopped training, started eating like crap or just gave up on the look. It's already hard for competitors to come out of contest mode and see themselves getting softer naturally but then you have idiots with no clue who don't even work out that feel it's their duty to point out your body shape differences as if you don't own a mirror.

Alvin the crazy apartment squirrel

2009-08-25T19:08:00.000-07:00

This crazy squirrel lives in my apartment building and is quite brave friendly and silly! He'll come right up to you without fear which kinda freaked me out at first. Then my neighbor said he would eat out of my hand (the squirrel, not my neighbor) and so I had to try it. That little booger ate right out of my hand and took the peanut so gently you'd think he was someone's pet. How cool is that!

Ok, so I was a little afraid that he was going to bite my fingers off, or that there was going to be a "when animals attack" moment, but I'm willing to take a chance every now and again.

In the mornings he does flip flops and somersaults in the leaves in our courtyard and is just the happiest little squirrel around.

My Poem "Chant of a Champion" used by Gaspari...without permission!

2009-08-20T20:39:00.000-07:00

Wow, I guess I should be flattered that Gaspari Nutrition used my "Chant of a Champion" poem in their internet promo ad with Ava Cowan. Check it out:

However, I am NOT a happy camper that they didn't contact me for my permission first NOR did they give me credit for my poem in the ad. They obviously got the poem from one of the forums, fitness sites or from one of my online profiles on the web all of which, coincidentally, have my name right next to the poem. So there is no excuse. NONE.

Rest assured that I've already contacted them about this and I plan on calling them tomorrow to follow up too.

I can sum up my feelings in 2 words: Not cool.

Good thing I copyrighted my poem at the advice of my older brother. He's a damn smart guy.

I'll post an update as soon as I hear back from Gaspari.

Chant of a Champion-Nicole Snell

2009-08-08T22:23:00.000-07:00

I wrote this poem during my hellacious cutting cycle for my first show in 2007. Because I just started my own blog, I found it fitting to post my poem since it is already all my profiles on other message boards and forums.

Since I first wrote this and posted it on the musclemx.com message boards and my BodySpace blog in 2007, it has been copied and quoted all over the web on blogs and message boards and forums. I am honored that my words could have such an effect on so many people and I hope that it continues to inspire. Train Hard!

Chant of a Champion

When I think of quitting I will think of who will be standing next to me on stage.
Will I be able to say that I worked harder than her?
When I stand on Stage will I be able to say that I pushed myself harder, that I kept going when I felt like stopping, and that I gave that extra effort when I felt like collapsing?
It’s that last burst of commitment that separates the champions from 2nd place.

I will train when others go out with their friends.
I will train when others are eating out at their favorite restaurant.
I will train when others are taking an off day
I will train when others are hanging out with their boyfriends.
I will train when others are sleeping.

Every moment is a victory:
Each step on the treadmill.
Each set.
Each rep.
Each bite of food.
Each and every thing I do has a purpose.

The food nourishes my body.
The training invigorates my spirit.
The weights stimulate my muscles.
The supplements support my health.
The rest gives me a chance to rebuild.

Never stop.
Never give up.
Never say can’t. Never say won’t.

A champion must first challenge the self before they can challenge others.
I am my competition. Failure is not an option.

Copyright Nicole Snell- December 29, 2007

Focusing on strengths, not weaknesses

2009-08-08T18:29:00.000-07:00

It's easy to say, but not so easy to practice, the idea of focusing on your strengths instead of your weaknesses. I find that many times, too many times, in my life I focus intently on my weaknesses instead of focusing on my positive strengths.

For instance, my upper body is incredibly lean year round. I also have a 6-pk all year as well. However, my legs are where I carry my extra weight and I always fret and worry that they don't look as hard and lean as when I'm in contest prep. But you know what? I should stop worrying about that because I can't change that and I can't change my genetics.

I can't be at 8% BF year round. But I can walk around with cut shoulders and defined arms and rock hard abs year round (thank you genetics and training!) And you know what? My arms show all the time and my legs not so much, so what is really more important to have looking lean and mean? I constantly get compliments on my arms and how fit I look. "Are you a swimmer?" "Do you work out?" "How can I get arms like yours?" are just some of the questions I get. But while I say thank you and appreciate the compliment, I'm always more concerned with why my legs don't look like the did the day before a show.

I need to STOP harping on my weaknesses and embrace my strengths. My weaknesses will always be there and all I can do is work on them as much as possible, but not dwell on them. Otherwise I'll never see the beauty of the strengths that I can be proud of. Our strengths are more powerful than any weaknesses we have or we imagine we have.

Miracle Weight Loss Pill

2008-04-23T09:00:00.000-07:00

Lots of people ask me what I do to "stay in shape" and how I get my body to look the way it does. I have to apologize to everyone, because I have been holding out on you. There is, in fact, a magic pill for dieting and weight loss. I was always hesitant to share this secret because I knew no one would believe me. But it’s true and it works.

You won’t find it any grocery store, specialty shop, farmer’s market, health food store or infomercial website. You can’t get it from your doctor either, and unfortunately you can’t bring it back illegally from Mexico or Canada.

You take it every morning as soon as you wake up. It’s painless, tasteless and has NO side effects with the exception of maybe an elevated heart rate. When taken consistently the results speak for themselves.

What are the results, you might ask? Well, once you begin taking this miracle pill you will lose weight, feel better about yourself, firm up your body by building healthy muscle and you will be able to make healthy food choices by watching your portions and eating foods that consist of the right amounts of protein, carbs and fats.

This magic pill doesn’t suppress your appetite and there is no ephedra in it. It is 100% LEGAL and you don’t need a prescription. Oh, and those pesky folks at the FDA won’t hound you for having this either.

I know that the suspense is killing you. But you’ve been anxiously waiting for the day when this miracle weight loss pill was designed that would help you lose body fat. Well here it is.

The magic pill I take EVERY SINGLE MORNING is called MOTIVATION. That’s right, kids. Every morning I take my motivation pill with a big glass of determination and THAT is what drives me to make healthy choices and to exercise to keep my body in tip top shape. It’s as simple as that. If you were to start taking your motivation pill in the morning, you too would be able to get the results you wanted.

Taking the pill is simple, but I do have to give this disclaimer: you WILL have to work at your body. But that’s the beauty of the motivation pill…it helps to get you to whatever activity it is you need to do in order to change your body. You’ll enjoy hitting the gym, or a group class, or a trail or a training session because the motivation pill helps you see past today and on to the healthy body in your future. You’ll enjoy every complex healthy meal you eat because it’s fueling your body. And if you don’t enjoy knowing that you are making healthy choices and you don’t enjoy putting in the time and work to achieve your goals, and yet you STILL want to lose weight and look great, then the motivation pill isn’t for you. Just keep taking the one you’ve been taking….you know, the EXCUSES pill. Because if you do what you always do, you’ll get what you’ve always gotten (source: Laurie [Wink] )

The EXCUSES pill causes weight gain, lethargy, bloating, depression, more excuses, laziness, lack of motivation, poor eating choices and other serious side effects. However, upon IMMEDIATE discontinuance of this harmful pill, all side effects virtually disappear!

When you wake up tomorrow what pill are you going to take?

Willpower: We all have it, but not everyone uses it

2007-06-24T22:32:00.000-07:00

Willpower isn’t a secret super power that only the genetically blessed possess. It isn’t some intangible feeling, it’s not a spiritual connection, it’s not even a fleeting moment.

It’s a part of your brain that’s every bit as real as your brain itself. We all have it. But like our brains, not everyone uses it.

Willpower is like a muscle. If you don’t use it, then it will atrophy. If you don’t exercise it, it will remain limp, weak, undeveloped and utterly useless.

So what exactly is willpower? It’s the drive inside a person that keeps them on the path towards whatever their goals are. If you want anything in life you have to work for it. You have to work HARD for it.

When you were in college, did you decide to just not go to class because you were tired from studying or partying? Did you decide not to pay for your next semester’s tuition because you didn’t want to take on a 2nd job so you could finish? Did you fail your midterm because you didn’t want to study? Of course you didn’t…at least not if you graduated!

Hard work rewards you with the goals you were working for. Weight loss is no different. Do you think that losing weight is easy? Should it be? Do you think that you shouldn’t have to work hard for it, sacrifice for it, plan for it and stick to it? Like anything else in your life that you have to work for, weight loss and good health is something that you must WORK HARD FOR!

I’m tired of complainers. I’m tired of whiners. I’m tired of those without willpower. I have willpower and so do you. The difference between you and I is that I use mine. I don’t let my urges control me (and I don’t even have them anymore).

How dare you not have the good sense to turn down pizza, bread sticks, donuts, and birthday cake at the office party and then complain later that night about how much weight you have to lose and how bad you feel for cheating? Then STOP CHEATING! How about you stop putting food ahead of your personal goals. Would you complain about failing a midterm because you cheated and looked at your neighbors paper because you didn’t study? HELL NO!

If you don’t think you have willpower then you’re right. You don’t exercise it. You don’t think that it’s important enough in your life and therefore you succumb to the things that you’re trying to avoid.

How about walking away when your office orders in crap food? Who says you have to eat it? Why didn’t you prepare yourself for your day and have snacks ready that were healthy so if you were indeed hungry you would have an option? Why is it necessary for you to eat just because the food is there? Hunger is a biological need…cravings are psychological.

When my office, or group of friends buys a bunch of food (pizza, cake, craft service) for our group, I in no way feel obligated to eat it. Do you know why? Well because:
1) I have my lunch and snacks with me so when I am hungry I eat what I prepared. I like knowing exactly what’s in my food and exactly what’s going into my body. My body is important to me because I only have 1. You better take care of it.
2) The food they bought is crap and I know what it will do to my body
3) I don’t feel that just because its there that I have to eat it
4) Just because I am teased, or because everyone else is eating it doesn’t mean that I have to. I live in my body everyday and I’m the one that has to look in my mirror everyday so I’m not going to eat something that I know will affect my goals. Who cares what everyone else does or wants me to do?

So, am I heartless and unfeeling? Do I have absolutely no sympathy for the hundreds of thousands of people that complain about wanting to loose weight and are yet not doing enough to change that? Possibly.

I just hate hearing people complain about things that they have complete control over and yet they do nothing to help themselves and blame everyone (so and so brought food and I HAD to eat it because it was there and looked good) and everything (I have a slow metabolism) for their lack of healthy choices and WILLPOWER to get the job done.

Next time your boss asks you to do something that you have to work hard at, just tell him/her that you don’t have the willpower to do it and that you’d rather go outside and sit in the sun since it’s more satisfying than any kind of work they could ask you to do and it’s instantly gratifying. See how long your job lasts. Probably the same amount of time as your weight loss.

Stop making excuses. Stop using excuses. Stop looking for reassurance that your big explosive cheat is ok because you just did it this once (even tho it’s not just this once).

Take responsibility for your weight. Take responsibility over your Willpower. Take control of your health. Otherwise, don’t complain about something you’re not willing to fix.