Special Guest Blogger!!

Hey!! So, I was recently asked to post a guest blog and after reviewing the article have decided that the information is important and should be passed along. Cancer has become part of our daily lives. If not personally, then through association. Now, more than ever it is important to take care of ourselves and each other.

The article is as follows....

Cancer Fitness Programs- Support For The Body And Mind
BY: DAVID HAAS

According to the National Cancer Institute, nearly 12 million Americans live with cancer. This includes men, women, and children who were recently diagnosed with the disease, those who are going through cancer treatment programs, and those who are experiencing a remission period.

A cancer diagnosis is one of the most difficult things in life. Battling the symptoms of such a devastating illness -- and the side effects of its aggressive treatment -- stresses the body and the mind. Cancer patients experience immense feelings of physical illness, mental tiredness, and emotional defeat.

Interestingly, despite most lines of thinking, exercise can help.

Years ago, family physicians and cancer doctors advised their patients to take things easy and get plenty of rest. They discouraged exercise and athletic activity by people with cancer. Thanks to decades of research, doctors now recommend fitness programs to their patients.

Support For The Body And Mind The National Cancer Institute advocates exercise for physical and psychological well-bein [http://www.cancer.gov/cancertopics/factsheet/prevention/physical activity]. Physical exercise has a direct relationship with physical health. It boosts energy levels to combat cancer fatigue. And, while it cannot cure cancer, it may actually increase survival rate and lower recurrence risk.

Physical exercise also raises the body’s level of endorphins, natural “feel good” chemicals in the brain. Endorphins resemble opiates in their ability to relieve pain and enhance mood. This is valuable for cancer patients who struggle with physical pain as well as lowered self-esteem.

Almost any patient can engage in physical activity, but fitness programs are best when they are individualized for a particular cancer type, stage, and treatment. A woman whose biopsy is positive for breast cancer, for example, should ask her specialist about appropriate exercises. For example, A man with asbestos cancer should talk to his mesothelioma doctor about suitable activity for his condition.

Exercise Variety Helps All Cancer Patients

National guidelines recommend 30 minutes of exercise, five days a week. The best programs include aerobic exercise, flexibility movements, and strength training. Not everyone can participate in every type of exercise, however. Doctors often refer their patients to occupational therapists, fitness trainers, or other professionals for customized fitness plans.

Stretching, walking, and gentle movements like yoga or Pilates are suitable for most cancer patients, from people with common skin cancer to rare mesothelioma. Others can participate in more vigorous activities, like running, jogging, weight training, fitness classes, and team sports.

Variety is important in cancer fitness programs, since patients can experience different levels of health or fatigue on a daily basis. Regular physical activity is central to physical health and emotional well-being, and variety can help patients remain physically active throughout their cancer experience.

Sorry This Took So Long!

Hey Guys & Gals,

Sorry I haven't updated in awhile. Moving back to the states has taken it's toll on my time and energy. I am finally feeling more settled in, but still not on a regular schedule which is frustrating. This weekend I was suppose to compete in L.A. at the Ironman Fitness Expo, but due to lack of prep time and injuries I am unable to attend. Next competition I'm aiming for is the Armed Forces Pro Qualifier in San Diego in March. I've been working with a coach on my posing and I feel with practice of course I'll be ready to make a great showing in March.

Currently I have only been working out about 3-4 days a week, weight training and limited cardio. I am maintaining around 14% body fat during this off season. My personal goal for the next competition is a 6-pk and more defined legs=) Will try to post some pics soon!! All is well in San Diego and the wonderful healthy foods available make staying on diet super easy!!

Thanks for following.

NEXT UP!!

Hey Gang-
Before I begin- see this beautiful photo to the left?!? My dear friend Kelley took this photo, and others, for our professional portfolios. We had a blast working on this project and I'm very thankful she took the time to do this for me!!

Now, by popular demand, I've decided to continue my fitness blog. I've decided to dedicate my efforts towards more figure competitions. I'm a little bummed that for now I have to put marathon training on the side, but I can always come back to that at a later time. I am 12 weeks out from my next competition, Ironman Natural in LA at the end of January. From then, there is another competition in February and in March. My hopes are to compete all next year if my body allows it! I'd love to get my hands on a procard!! Many people have asked what my nutrition and workout schedule look like right now...well here you go=)

Here are my current stats
Weight 125
Height 5'4"
neck 12.5 inches
chest 33 inches
waist 25 inches
hips 35 inches
bicep 10.5 inches
forearm 9.5 inches
wrist 6 inches
thigh 20 inches
calf 14.5 inches

Diet: 5-6 meals every 2-3 hours - currently 2 cheat meals, one on Tuesday dinner and one on weekend lunch

meal 1:
1/2 C oatmeal
5 egg whites w/ green pepper & onion
1/2 grapefruit
1 slice ww toast w/ pb

meal 2:
200g baked breakfast beans (low sugar, low salt)
1 med banana

meal 3:
chicken or fish
steamed veggie (broccoli, brussel sprouts, or green beans)
4 oz brown rice or quinoa

meal 4:
protein shake (whey, 4oz NF yogurt, banana, avocado)

meal 5:
chicken or fish
steamed veggie
4 oz sweet potato or brown rice or quinoa

meal 6: protein shake (whey & water)

Workout Schedule

Sunday
AM Cardio (before breakfast): low intensity jog- max 60mins
Afternoon weights: upperback & pecs- 60-75mins
PM Cardio: REST

Monday
AM Cardio: Spin- 45mins
Afternoon weights: legs &abs - 60-75mins
PM Cardio: Run 2-3 miles

Tuesday
AM Cardio: Elliptical - 30-45mins
Afternoon weights: bicep, tricep, shoulders- 60-75mins
PM Cardio: HIIT

Wednesday
AM Cardio: Spin- 45mins
Afternoon weights: low back, legs, & glutes- 60-75mins
PM Cardio: run 2-3 miles

Thursday
AM Cardio: low intensity jog- max 60 mins
Afternoon weights: upper back & abs- 60-75mins
PM Cardio: HIIT

Friday
AM Cardio: elliptical 30-45 mins
Afternoon weights: bicep, tricep, & shoulders- 60-75mins
PM Cardio: REST

Saturday
long run: 8-12 miles

Figure Competition - Sept 2011

With the competition a few days behind me now I'm feeling the urge to begin my next challenge. I learned so much from the hardbody competition and I'm proud of myself for sticking with the training and finding out what I am capable of. Although, I didn't win I know in my heart that I should have. I've learned that following the rules doesn't always get you first place, but it sure as heck makes it easier to sleep at night. At the end of the day, all we have are the decisions we've made. I have no hard feelings towards the competition, because I know that I have inspired people and that is more gratifying than winning. So, thank you to all who followed me on this adventure and stay tuned for marathon training, and much more.

Crunch Time: 9 Days Left!!

Well I have just returned from a 3 week trip to the states to visit family, see friends, house hunt, and attend Scott's 10 year college reunion. I have 8 working days left until the competition and I'm a little nervous...to say the least. I dragged my jet-lagged, head aching self to the gym for my first real workout since I've been gone. I was determined to complete my workout even if it killed me...which it felt like it would. 60 minutes of weights and 60 minutes (7 miles) on the treadmill!! Blah!!

Monday afternoon we landed back in Bahrain. To reset from vacation, I decided to fast for 24hrs before heading into the water drop and 1000 calorie diet. The next 8 days will be the hardest and my energy level will be the lowest. All added sugar, salt, fat, dairy and calories have been cut out completely. Breakfast is 1/2 C plain oatmeal with berries or a banana and a protein shake. Snake is a protein shake. Lunch is 100g sweet potato, 3-5oz baked chicken breast or white fish, and ~60g green beans, broccoli or asparagus. 2nd snake is another protein shake. Dinner is 3-5oz chicken breast or white fish and ~60g green beans, broccoli or asparagus. On top of my lovely meal plan I get to drink a minimum of 1 gallon of water a day. The diet equals a max of 1000 calories, 125g of protein, less than 100g of carbs, less than 20g of fat.

I have a few lingering vacation pounds which will come off in the next day or two. Then another few pounds to land me at 10% body fat and another 5 or so from the water drop. Still hoping to go into competition day @115 and 10%. Wish me luck!

August 12, 2011: 5 Weeks Left

So, here it is - my posing suit!!!!

5 Weeks left until the competition and so far, so good. I'm down to 12% body fat and 121 lbs.

I'm feeling really good about the progress I've made. I'm gearing up to head back to the states for three weeks with limited access to a gym, but have planned ahead gym spots and time. Not to mention I have countless non-gym related exercises to keep me on track. I'm excited to be in weather circumstances that support outdoor long distance running and my goal is to go back to 100 miles a month. I leave on the 15th and the competition is on the 15th of Sept so 4 weeks- 100 miles- that's the goal.

August 3, 2011: 6 Weeks till GO TIME!!

Hey All-
A friend of mine asked what a typical day for me looks like...so this post is for her. Before I get started though....Happy to report I'm down to 14% Body Fat. Only 4% left to reach my goal.

Since I don't have time for daily updates because of school, work, workouts, and taking care of the house, husband and critters, I thought I'd take a few minutes today and give what a typical day and week looks like. My nutrition during the week is pretty consistant, breakfast, lunch, dinner, and two snacks. Daily totals are 1200-1500 calories, 20-30g fat, 125-150g carbs, ~35g fiber, 125-150g protein. As the competition gets closer these totals will change. I track everything and there is little to no cheating. You and I probably view cheating differently...for me cheating means peanut butter on my toast or a diet soda or an extra peice of fruit past lunch time. Those are cheats. They give me a healthy dose of extra calories when I'm feeling hungry or have a sweet tooth.

Workouts.....
Sunday & Thurday: usually off days...I may do a little something, but I try not to
Monday & Wednesday: These are my big workout days. Usually 3-4 hrs
Tuesday: Home workout
Friday & Saturday: Gym or home workout
+ 2 mile run before bed

Today's workout: No workout is ever the same, but here was today's
AM:
60 min spin class
1) bicep curls: 6 sets, 8-10reps, max weight
2) skull crushers: 6 sets, 8-10reps, max weight
3) single arm bicep curl: 4 sets, 8-10reps, max weight
4) tricep kickbacks: 4 sets, 8-10reps, max weight
>Run 1 mile, 8 min mile<
5) row pull down: 4 sets, 10-12reps, max weight
6) straight arm pull down: 4 sets, 10-12reps, max weight
7) Lat pulldown: 4 sets, 10-12reps, max weight
8) seated row: 4 sets, 10-12reps, max weight
>Run 1 mile, 8 min mile<
9) assisted pullups: 4 sets, 8reps
10) assisted dips: 4 sets, 10reps
11) post delt: 4 sets, 10reps
12) pushups: 3 sets, 10reps
13) single arm row: 3 sets, 8reps ea. arm
14) fly: 3 sets, 10reps
>Run 2 miles, 7:30 min miles<

MIDDAY: 10-15 min high intensity calistetics- always different depending on AM workout
1 min: jump up, plank, pushup
2 min: squat, knee up, back lunge w/ 20lb sandbag
1 min: mnt climbers
2 min: round house kick, curtsy lunge
1 min: jumping squats
2 min: sumo squat, side kick w/ 20lb sandbag
1 min: high knee jumprope
+ab routine: ~340reps: 17 exercises: 20reps ea

PM: run 2 miles w/ top of bridge set. Which means...
run up Hidd Bridge (1 mile)
jumpups: 3 sets, 10 reps
pushups: 3 sets, 10 reps
dips: 3 sets, 10 reps
run down Hidd Bridge (1 mile)

TA-DA!!