Make yourself accountable.

Working towards a goal can be nothing less than challenging but there are always ways to combat this. Now that I have started to get back into a routine I decided that it was time to really focus on my goals and build another vision board. I haven't had one since I completed last and I realize that even though I'm not competing I still have a vision and expectation of where I would like to be. The best part of my new vision board is that I am motivation for myself.  I went through some of my pictures from when I did my first photo shoot with Pink Elephant and it brought back so many positive thoughts and feelings and I am getting them printed to add to my board. Once I've finished my board I'll post it. If you have a goal you are working towards make sure you write it down and tell a few people. This makes you accountable for what YOU want to achieve. This picture is one of mine from last year going on my vision board. It makes me feel a sense of accomplishment and a sense of pride and reminds me of all the hard work it took to get my body to that point.

On my board, I'm also big on motivation quotes and my iPod is stocked with both fist pumping AND the occasional slow song for when I get into a real groove. Find all the little tricks and make them work for you. If you have trouble committing to the morning alarm clock, give yourself a reason to get up and don't accept all the excuses on why you "should" go back to sleep. One morning when I was getting back into my morning cardio routine I got up and got dressed and undressed 4 times before I finally went to the gym. I wasted 30 minutes going back and forth when I could have just gone! Once I get there, I feel 100% better about being there and 100% better throughout the day. I've also started to get up and throw on the kettle and make instant coffee while I am getting ready to go to the gym and have a few ounces of caffeine in the car. Having coffee is almost like a treat and I look forward to having that hot cup of Joe while I'm en route to the "gyme".
When it comes time to get up, I can totally relate to making excuses such as, I'm too tired. I will go later. I worked out hard yesterday so I can take a rest day. I have a long day at work today. I'm feeling a little under the weather. These are all excuses and really lame ones if I ask myself but I have said them. The only thing that is different now is that I feel HORRIBLE not going to the gym. I have really found a balance with going to the gym. It is time that I take for myself and I can let everything on my mind go. The reason I believe I have become successful at this is because I know what I am doing and ALWAYS have a plan written down before I leave to go to the gym. I find that so many people get discouraged with going to the gym because they have no clue what to do and this leads to frustration, more excuses and giving up.
Now that I am starting to get into a routine of eating cleaner and working out, I am getting stronger and more determined and gaining will power. The most frustrating thing about all of this is that I've been putting in the effort and I know the muscle is there but my body takes time to respond and "wake up." I have to accept that I know my body though and it takes 2 to 2 and a half months of eating well and working out before I will see results. But I am committed and that is what will get me though because.....

....when you have a goal! If you have a goal that you are working towards whether it be fitness or career wise. Tell everyone. The guy on the bus. The grocery store clerk. Your hairdresser. Make yourself accountable and do want you want to do for yourself. I remember how proud and how proud I still am that I accomplished what I did over the last two years and how good I felt on the inside which is the reason that really keeps me going.
I'm off to work on my vision board! I'll make sure to post pictures once I'm done! If you have any vision boards make sure to post them!!! I love seeing what motivates other people. Just remember that once a day is done, you can't go back and that is why it's important to do what you say you are going to do. Be great and go get 'em!

Happy Thursday Fitness Followers.

Train. Work. Eat. Sleep. Repeat!
xo
Nic

I'll start on Monday...

It's been seven months since I last competed and a lot has happened since then. I've moved cities, changed jobs and moved in with my boyfriend. I was maintaining my off season weight until a few months ago when the number on the scale kept going up and I couldn't figure out why. After reaching my breaking point I went and saw my doctor. I didn't understand why I was more than 145lb. For those of you that know me you probably wouldn't have guessed I was almost pushing 150.

After doing some tests and having all the results come back fine, I was even more discouraged that I hadn't been able to maintain my off season weight. My doctor began asking more questions and once she learned about the the change she said my body was stressed. I didn't feel stressed at all but my body did. It's been about a month since I went to the doctor and the weight is slowing, yes slowing coming off. My goal is to find a happy balance in my off season and now that life is starting to become more balance, I am thinking I want to compete again late this year or next year. My second place at the Sandra Wickham Fall Classic allows me two years to compete in the BC Championships. Next June seems so far considering the BC's haven't even taken place this year.

My goal over the next year to put on muscle and train 4 times a week. I really enjoy playing golf and we recently joined a golf club so I've been spending more time on the course after work or on the weekends which makes scheduling my training at the gym difficult as I have to work around when my chest and back are a little sore due to a workout. Balancing everything and finding time to do all the things you want to do can be a challenge for sure. I've started getting up at 5:30 and going to the gym at 6 which is really nice because it's quiet and I feel so good for the rest of the day. I'm hoping that I can get my body really use to going to the gym at 5:30 while its bright out so I can continue this routine right through the winter.

I think the greatest challenge when you want to make a change in losing weight or gaining muscle or eating better is that it is just a goal and no one is counting on you to achieve that goal except yourself and I know for me, it doesn't feel like enough. It seems that we are not enough to create the will power to avoid eating something we should because we can always "start" again on Monday. I found myself very driven when I knew that other people were counting on me or picturing myself standing on stage in a bikini. That visual really helped and once I got into a routine, it didn't seem to phase me. The temptations weren't there because I never wanted them.

Another challenge is living with your partner. Brett is very supportive and met me when I first started training for a competition and I had only ever eaten baggies of chicken and asparagus and never said one word. Now that we are living together and I'm not competing I find myself being very flexible with my meal plan. A little treat here a little snack there. I'm sure if I told him I was going to eat a certain way he'd be find with it. I'm just struggling with eating whatever to eating chicken and asparagus. I just want to eat normally and not constantly be thinking about eating clean and just do it. Being in the car all day sometimes doesn't help either especially since I'm a bored eater. I've been drinking more water instead of eating when I'm bored in the car. It's all about balance and I'm determined to find it and I feel like writing will help me with my new journey.

I am all for enjoying life, but I'm also all for fitting into my skinny jeans. Here is to a new journey with fitness and one I'm excited to share. Losing the lb's and my fight with stress weight! I'm sure a lot of you can empathize wth me here. Finding the balance is hard but worth it. I'll keep you posted.

Train. Eat. Live. Sleep. Repeat. (I got to focus on the living part a little)

Nic

The positive fitness can have on the C-word, Cancer that is.

Last week I got an email from a man by the name of David Haas. He was very interested in writing an article to talk about the affects that fitness can have on cancer. This year has been an interesting year where both my sister (who found a lump - at the age of 24) and my dad (skin) had cancer scares. Both were fortunate to come with postivie results but so many people these days aren't as lucky. I really agreed with what David had to say and appreciate his efforts to talking about cancer and getting others comfortable with the C-word. We need to talk about it because if we don't, it negativity behind such a scary way will never change. Take it away David...

According to the Cancer Fitness Institute, fitness proves to provide a variety of cancer survivors, including those going through a rare, painful and difficult tratment regiment such as mesothelima treatment, with farpreaching benefits. Although exercise and exertion were frowned upon int he past, physcians and reseachers alike now know that participating in an exercise program is beneficial to cancer patients and survivors. If you are currently undergoing a treathment regiment for any type of cancer, a fitness program that best suits your lifestyle needs can improve your quality of life and help you in many other ways such as the following:

Improve Muscle Strength
As you exercise and improve the strength of your muscles, you enable your body to better support you through out the day. Stronger muscles do more than help lift heavy objects; they also provide your body with energy for simple tasks too.

Reduce Stress
Some days are more stressful than others. During exercise your breathe in and out, releasing stress and pent-up frustration. Whether you practice yoga or ride a stationary bike, moving your body gets endorphins moving, leading to reduction of stress and feelings of calm.

Impact Day-to-Day Duties
Participating in regualr physical fitness can help you be providing you with the energy you need to tackle daily duties. Although some believe exercise wears you out, it actually increases your energy over the long-run. The little activities that tire you over the course of the day can feel a lot less strenuous as you build your muscles and cardiovascular health.

Reduce Fatigue - listen up people. This is a big one for everyone!
Fatigue can be frustrating when there's so much to do. Aerobic exercise, such as walking or riding a bike can boost your energy and help you fight fatigue. Since an increase in energy can greatly impact your quality of life but more importantly, an exercise can help you feel more energenic.

Increase Cardiovascular Endurance
The strength of your cardiovascular system impacts the rest of your health. Participating in aerobic exercise that's comfortable for you will increase your stamina and endurance. AS you battle tiredness and not feeling well, both of these factors can provide you with much needed energy during and after your treatment.

Shift your FOCUS
Doing something good for your body helps you shift your focus from illness to feeling well. Since your emotional state is an important part of your program, you can use exercise to feel better physically and emotionall through the relief of endorphins.

In closing, by using physical fitness and exercise as tools in your fight against cancer you are empowered to work toward the achievement of wellness. Exercise at your own pace and with the guidance of your doctor. When you create an exercise plan that suits you as an individual you take part in improving your physical fitness and redirecting your focus to wellness.

Thanks so much for this awesome article David!

Have a great week everyone and don't forget to step out of your comfort zone.

Yours in health and fitness,

Nicole

New city, New pad, New job, New gym...NEW! Eeek.

So the last few weeks/months have been hectic to say the least and my gym schedule went completely out the window for the last month and it showed. Not just in how I looked, but more concerning how I felt. I tried to give myself a break and try to relax but after a month it hit me that I was feeling a little down on the inside and the solution was easy. Hit the GYM!
In the last month, I quit my job, started a new job, moved out of my parents house and in with my boyfriend and did I mention, I moved to Vancouver island and that all this took place over the Christmas break?Needless to say, the transition has been busy but I couldn't be happier. So far 2012 is the best year yet!
To explain how it all started, I got offered an amazing opportunity to work for Molson Coors in Sales on Vancouver Island and I couldn't pass it up! I am so blessed to have gotten the job and everyone is AMAZING. The job is going to be challenging but you know me, I'm always up for a challenge and it's exactly what I wanted.
In addition to switching jobs, which was on Vancouver island and therefore I made the big move out of my childhood home (I was living in my parents basement and paying them "rent") and in with my man to a place I hadn't even seen in Victoria. The place is amazing though and for now I'm solo until Brett moves over with TD. I really like Victoria so far and at this point in my life I feel that it is where I need to be. I am in LOVE with our place because it really feels like home. Lots of space in the kitchen which I am cooking dinner in as I type this. I just got back from an AWESOME workout! My first in a while...which led me to the first mini melt down of 2012.
Last week I was in Vancouver for training and decided to stay for the weekend to see friends, family and Brett but the poor guy ended up dealing with a very emotional Nicole. I had been doing really well but had been putting everything and everyone else first and on Saturday I had a mini meltdown. When I don't feelsettled or don't have time for a workout I start to feel lost and kind of bad. I'm sure lots of you can relate. This is combination with coming off of Christmas, living out of a suit case, being on the road and trying to eat well can be hard. I'm not going to lie to you. You can "eat well" but it is very hard to be in your regular routine. Which is what I was missing.
Today was a new day though and after a day of training with Danna (my awesome coworker) I was driving home and decided to visit my new gym and scope it out. It is pretty sweet! Small, and nothing compared to the Oval but it has everything I need and exactly was the doctor ordered to cure my rut. I picked up my membership card and drove home to grab my gym bag so I could get a workout in before dinner. For now on, I am keeping a stocked gym bag in my car at all times. I'm also keeping track of my workouts on my calendar (which is posted on my fridge so it is visible whenever I'm craving something) as a reminder to stay on track.
So here is to a new year and new opportunities! What is your new challenge for 2012?

Eat. Train. Sleep. Repeat!

Nic out!