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You’re Such a Cheater!

Jan 292012

Happy Sunday all. The weekend was pretty good. Worked most of the day yesterday and vegged out in front of the television at night. Friday was fun though. And quite interesting. I’ll get to that momentarily.

So, over the holidays I had a wine and cheese party at my place for all my girls to celebrate together. It was a great way to show my love and appreciation for them as well as an excellent way for them to meet one another and connect. Well, despite the guilt infused feeling most left with from all of the Italian goodies I served, acquired directly from Italy proper as well as Batali’s factory version of it, they all left feeling quite satisfied and happy to have met some new cool people. And with that, I received many requests the week following to do these gatherings more often, as many of my girls are from the city or out of town and don’t have friends in the immediate area. So of course I jumped right on it and introduced a new social aspect of my organization called ‘Inexhale’s Girls Cheat Nite Out’.

Love it? Thought you would. lol

So every month we are going to have ‘Cheat Nite’, either at a restaurant or someone’s house (as not only did I get requests to pull folks together, but some of the girls want to host these gatherings in their homes). So I figured we’d alternate a restaurant and a home every month and make it a running event.

Well, here’s where Friday night’s tie-in comes in. In my quest to find the perfect spot in the city to have ‘Cheat Night’ (yes, it has to be really bad food and make you feel incredible guilty just by looking at it) I received many suggestions. Beauty and Essex, Callicio and Sons, Eleven Madison Park, Fedora, etc. After some effort at securing the right spot that met all the requirements –reasonably priced, good atmosphere and really terrible food (terrible in a good way)– I proceeded with one of the recommendations that I had been hearing alot about, seemed to be ‘the place to be’ downtown, and fit all the requirements.

Stanton Social.

Now, since I’ve been hearing and talking about the Stanton Social for the past four months, I decided to go forward with it. So we headed in to make our 7:15 res (thank goodness Shenaz drove – thank you chick) and upon entering the restaurant I instantly got dejavue. Well mabye more like a knock in the jaw. Lol.

Here I am, thinking that I’m going to this new place that I’ve never been to before, and quite excited about experiencing this new atmosphere and cheat. However, upon entering the place, I immediately realized that the Stanton Social is the very restaurant that my ex boyfriend (my ex heart break – aka disaster – lol) took me on our very first date over 5 years ago. Ugh. And Eeessssh. Talk about a buzz kill.

The girls were gracious enough to listen to my disastrous story for all of 2 minutes before they kicked me back to reality and impressed upon me that everything happens for a reason. Well, I wasn’t really sure what the reason was for me picking this particular restaurant out of the trillion other options in the city, but nevertheless I pressed on, reset my energy and had a good time. Drinks were good. Food was exactly what we expected. And the company took the cake. I enjoyed myself thoroughly.

So, the cheat tie-in. Other than my ex-boyfriend being referenced in the same blog regarding cheating (lol), I promise I will give you more. I know. Informative facts for you to walk away with are on the way. No worries.

Cheating…lol…it’s important. Yes, I said it. Cheating is a requirement. Well, at least when it comes to dieting (God I hate that word).

Ok…so alot of how we burn stored body fat has to do with the hormone Leptin and how it’s directly related to insulin levels and caloric intake. This hormone directly causes us to burn or retain stored fat. Higher levels of Leptin in our body will promote a higher level of fat burning.

As we diet, our caloric intake is less than our energy output. Many usually pull a key amount of necessary carbohydrates from their diet with the idea that they will lean out more quickly. However, when you carb deplete, you’re insulin levels drop and in turn your Leptin levels drop along with it. Decreased levels of Leptin in your system causes decreased thyroid output and a decreased metabolism. As a result, it increases your catabolic hormone which increases appetite. This is called plateauing.

I know this has happened to all of you. Where you’re on a roll, you’ve dropped the first 10 lbs seamlessly and then all of a sudden it just stops. The scale stops moving. You’re doing the same thing. Eating the same thing. Moving the same way. But the scale refuses to budge. And for what seems like an eternity. So you get discouraged. Revert back to your old bad habits again. Which fixes your stubborn scale problem, except that it starts moving in the wrong direction. Well, again, this is called plauteauing and it happens all the time. And not only with regards to food, but with movement as well. The average person doesn’t understand or realize what’s going on so they give up and claim defeat.

So again, I talked about Leptin levels dropping, as a direct response to your decrease in carb/caloric levels, which nurture a drop in insulin levels, which result in a decreased metabolism and the inability for your body to burn stored fat. So, in order to increase these Leptin levels and avoid this ugly chain reaction, you must, time to time, overfeed what your body is used too consuming…sort of like a metabolic push. Leptin levels increase (quick surge) and the fat burning process kicks into gear. Your metabolism and energy levels boost back into gear and everything kick starts again. This is called Cheating!

Now, overfeeding is necessary to continually kick start your metabolism and shock your body out of its normal hum drum diet. It’s an important tool in maintaining your Leptin level and keeping it in check. However, you must be conscious of not overdoing it. And realistic. It’s best to overfeed with carbohydrates as opposed to fats, as excess carbohydrates will be more readily stored at a lower percentage than excess fat. Additionally the carb overfeed can trigger an increase in carbohydrate oxidation and energy expenditure.

In addition to the chemical effect strategic cheating plays on your body, it also helps with the mental aspect many dieters face. It gives you a break from the rigors of eating the same food day in and day out and allows you to give into the cravings that haunt you.

So, I bet you never thought it would be ok to be called a cheater did you?

Well cheat away my friend. But please… don’t overdo it.

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OVERTRAINING…sometimes less is more.

cardio, exercise, nutrition, resistance training, weight training No Responses »

Jan 192012

Woke up this morning at 5am to get my usual 30 minute cardio in before work. And as usual, I was in the company of the same three folks from my building who, like me, get up insanely early every morning to get it in before the day begins. One, in particular, I see more often, not just in the morning but in the evenings as well. Two times a day. Consistently. Doing the same thing….either on the elliptical or running on the treadmill. And for hours. A middle aged man, a bit too lean, and on some kind of mission. Not sure what the mission is…but he’s on one.

Now, training two times a day if you’re an athlete is acceptable. However, with specific periods of rest worked into your program. Usually it entails some kind of endurance and drill work coupled with strength training if you’re conditioning for a sport. Or it would entail lifting and cardio if you are a competitive bodybuilder. And again, there needs to be rest periods worked in. But for the average Joe, spending 2+ hours daily in the gym is absolutely overkill.

Most people think that more is better when it comes to physical activity. But contrarily it can be very counterproductive. Even for the professional athlete. It is imperative that one get proper rest periods in order to grow and progress. Physiological advancement only is achieved during the rest periods after heavy training. This is true for the average Joe as well as all athletes, strength or endurance, and at every level of conditioning. Hard training breaks you down and makes you weaker. It’s the rest periods that make you stronger. If sufficient regeneration of the muscle’s makeup is not performed, then that performance plateaus.

This adaptation is in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells. During recovery periods these systems build to greater levels to compensate for the stress that you have applied. The result is that you are now at a higher level of performance. * Mark Jenkins, MD

The most common symptoms of overtraining include decreased physical performance, fatigue, loss of motivation, depression, loss of appetite, weight loss, elevated resting heart rate, an increased amount of minor injuries such as sprains and strains, an underperformance that persists despite rest, and an increase in upper respiratory infections. These are all good indicators that you are overdoing it and have to readjust your program.

Intense training elevates stress hormones catecholamine and glucocorticoids. Constant elevation of these hormones can alter other hormones in your body like insulin and pituitary hormones which are directly related to weight gain. Additionally it can also affect metabolism of muscle, whereby the body uses muscle as fuel more readily and often than it does glycogen. Resulting in loss of muscle.

With that said, nutrition also plays a large role in overtraining. Most eat too little not taking into consideration that their body requires a certain amount of calories to perform at its maximal capacity. Many often carb deplete, which in most cases, is not the best plan since carbohydrates are the body’s main source of energy. If you don’t fuel it efficiently, most likely it will result in poorer performance.

Not eating enough fats can also play a big role in overtraining and under performance. Most people are afraid that consuming fats will cause them to become fat. Not necessarily so. Fats are important to protect against heart disease, free radical damage, and cancer. They also increase metabolic rate & fat burning, muscle mass, and production of hormones like testosterone. Additionally, adequate and timely protein and glycogen (carbohydrate) intake is imperative to fill glycogen stores that have been depleted through training and help muscle repair. A catabolic state after an intense workout needs to be converted to an anabolic state post workout immediately.

So what’s the appropriate amount of work and rest time to maximize your potential? Well, many do 3 on/1 off. This means three days of heavy training followed by one day of rest. I personally mix my rest periods up and change them frequently so that my body doesn’t get used to any one thing and ceases to make progress. So I may do 3 on/1 off or 5 on/1 off. Or sometimes I’ll just cardio for 5 days straight and not lift at all. You need to continually shock your body by changing your program all the time (this includes rest periods) as it will prevent it from anticipating and adapting to the same program day in and out and allow for progression. Additionally, periodization (alternation between light, medium and heavy days) is really important in maximizing your workouts. It’s a key component in the prevention of plateauing.

Finally, getting enough sleep is imperative. If you’re training hard and not getting your 8-10 hours a night, you’re working against yourself.

So, again, sometimes less is more. Don’t overdo it. And rest up wouldya!

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Enough with the Resolutions Already

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Jan 012012

First and foremost, Happy New Year! I hope this year brings you health, happiness, light, wealth in spirit and good fortune.

Now, I usually dive into the NYE thing every year in search of a great time…an awesome night…one to remember… all those adages. Huge expectations. Only leaving me sorely disappointed every time. So funny. And sad really. It’s all a bunch of bullshit. No matter how much you chase it you’ll never catch it. Because it’s inside you already. And if you don’t know this going in, you’ll be the one in the crowd chasing your tail. It’s all in vain. This year’s party was in the company of my couch, remote and dog. The best one yet.

And all this New Year’s Resolution shit. You make one. Or four. And then mid week you fall off the wagon. Back to your old habits and tricks. You make such a big deal out of it the night and day of…”I’m really going to stick to it this time”. And then you fail miserably. Within a week. And feel even shittier than the week prior. So silly to me.

Enough with the resolutions already. Just get to work.

Whatever your work is…whether it’s the usual “i want to lose weight”, “quit smoking”, “be nicer to my wife”, “make more money”, “quit your boring job”…whatever….make a decision and get to it. Allot of people put a “ready set go” mark on the things they want to accomplish, set unrealistic goals for themselves and hype it up so much so that they set themselves up for failure at the gate.

Small steps. Not easy for some. I get it. We live in a society that wants everything here and now. But it doesn’t work this way. Simple steps. Big change is built with a number of small ones. It’s tough. I know. But get going. Stop with all the hoopla. Stop kidding yourself. Stop putting on a show for the people around you. And get real.

To live the life you love and love the one you live.

This is the golden ticket. Most never achieve it. Primarily because they feel stuck or trapped in their current one. I say bullshit. Break thru to the 1%. And I don’t mean monetarily. Define your 1%. Recreate it. See how good it feels.

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My CrossFit Fix

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Dec 132011

So, I’m finally sitting down for the afternoon to get to this. A morning of clients, 1.5 hrs of training myself, a bowl of oatmeal, protein shake, and a shower later… I’m good to go. I have to knock this out before I head to Staten Island to see my step mom in the hospital. Hip replacement = no fun. Really?

I think I want to talk about training today. Seems appropriate since I just came from doing it. So I’ve been training pretty much my whole life. Obviously more intensely and specifically during the past couple of years than in the former ones. But training nevertheless. And for as long as I have been, it’s always been in a gym… lifting heavy weights… resting… and lifting heavy weights again. And always followed up by some sort of cardio via the treadmill, elliptical or stair master. I’ve been doing this forever. This is my style or method of ‘getting it in’. Some call it “body building”. Some call it “resistance training”. Some call it “lifting”. But whatever the case, whatever you want to name it, I’ve been doing the same shit for a long time.

But there are so many different styles of training…resistance, circuit, pilates, boot camp, yoga, boxing, power lifting, marathon training, kick boxing… out there which focus and tap into different energy systems and muscle groups and provide a plethora of benefits and results. It just depends on what your individual fitness goals are. What motivates you to move. And to continue to move. Because staying fit is all about integrating it into your life and making it a lifetime commitment. For some it’s social and being part of a group in a boot camp setting. Or it’s the Zen feeling of a yoga or pilates class. For others it’s the empowered feeling of lifting heavy shit. Or kicking the shit out of someone – lol. Whatever drives you and motivates you to move is what it’s all about. All of it is good.

For me, I like to lift heavy shit. Rest. And repeat. lol.

But this past year I was introduced to something that I was very ignorant to. A form of training that really combines a lot of styles and methods together in one setting. It’s kickass, high intensity, heavy loading, not for sissy’s training. It’s called CrossFit. Google it. I had the pleasure of meeting a really awesome coach last year who is one of the front runners in the CrossFit community in New Jersey. Scott Paltos, owner of PUMP CrossFit & Performance in East Hanover, NJ, is unequivocally a bad ass. And a smart ass. But awesome nevertheless.

He is a seasoned vet who’s been coaching for over ten years. He’s taught me so much by just watching him in action. I had the opportunity to visit his facility a couple of months ago to work out with him and some of his clients (he calls them PUMPsters – yeah…I know..lol) in the CrossFit style. And I can basically sum up my experience with one word….”ouch”. Lol. Not only was my ass was officially kicked. But my ego was a bit bruised as well. Now, I think I’m a pretty fit chick. But you really don’t know what fit is until you try this shit. I couldn’t move for days.

So what is CrossFit? Well according to Scott, “it’s a community…that moves large loads for time and distance, without sacrificing avenues of fitness…you do a lot of stuff that incorporates strength, power, speed, mobility, flexibility, skill sets, athletic prowess, sweat, hard work, etc.”.

You can get pretty much all the info you need on the sport at www.crossfit.com. But Scott gave me the pleasure of picking his brain as he blessed “The Bench” this week. Definitely check out his interview in the December edition of “The Bench”. In the words of Scott Paltos…”it’s good stuff”.

I definitely look forward to visiting PUMP in the New Year to train with him again. You know my ass is always up for a challenge. But I think this time I’ll sport some knee high hot pink socks and a bandana. Maybe he will be nicer to me .

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FA LA LA LA BLAH

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Dec 062011

So I’m back in the swing of things. Have a full week of clients and work already under my belt. It was nice to get home and see everyone again. I missed all of my girls. It felt good to be missed back . Everyone’s getting into the Holiday spirit with shopping, eating, and drinking.

Getting in the spirit can be a bit much though. With all the parties, cocktails and food that go along with. Just remember to stay as focused as you can and work through it. One of the biggest mistakes many make is to stop moving entirely when they begin to eat poorly or drink a bit more than they are used to. They figure “what’s the point, since I’m just eating like shit anyway”. And they leave it up to the new year to begin moving again. Please, please, please don’t do this. You obviously want to enjoy the holiday and not be restricted during this time of year. However, if you don’t watch, you can get yourself into big trouble come January with some serious weight gain. So you need to figure out a game plan and stick to it.

Obviously you are not going to be an angel with regards to your “diet”. But on the days that there are no parties, family gatherings or get togethers, you should stay focused on Your Program. Eat clean on the days that you can so that you aren’t totally out of control. And for the days that you are (out of control that is) you can definitely offset some of the weight gain, bloat and overall lack of energy caused by the sugar load with some solid morning cardio. 40 minutes please. In the morning. At least 4x a week. Trust me. It will make all the difference when you finally slow down, look at the scale and in the mirror come January 1st.

So make it part of your holiday schedule for the next three weeks to move. Again, specifically in the morning since this is prime ‘burning fat’ time. And if by chance you can’t do it in the morning, please fit it in where you can. But just get it in.

So I was supposed to get this blog done over the weekend. You know my anal regimented ass likes to do everything on schedule. And I usually post new blogs every Sunday night. But I couldn’t get into it. I didn’t know what I wanted to write about. Nothing’s inspiring me right now. Not sure why. Maybe it’s my own personal sugar overload – eesshhh…lol. Maybe I miss David and Mama in Tuscany . Or maybe I’m just being a lazy shit (impossible). Whatever the case, I’m feeling quite icky and lethargic.

This time of year always gets to me as I reflect on years past. Decembers always leave a bitter sweet taste. Although it’s a time for spending with family and friends and of giving and rejoicing the birth of Jesus, it’s also a time of remembrance and loss for me. My Mom took a seat beside him on the 15th day of this month, seven years ago. It was the worst day of my life. And unfortunately I can never get around it. No matter how hard I try. This time of year is quite arduous and painful. And I’m usually most happy when it blows thru and I land in January. I feel like someday it will change and be different. That someday I will feel the joy and spirit of the season again. But for now, it just still sucks.

You can never replace the unconditional love of your mother. So please, if you are one of the lucky ones who still has her around… hold her tight. Kiss her long. And at every opportunity tell her that you love her back.

That’s all I got for this week. I promise it will be better next.

I love you Mommy.

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UNDER THE TUSCAN SUN

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Nov 262011

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So I finally made it home in one piece. Sitting in coach for 12 hours amongst a jetliner filled with French people can make just about anyone wanna pull their hair out. Thank God I escaped with minimal injury. Just a little chest cold and jet lag; both curable with some meds and my bed. My time in the country side of Tuscany and City of Florence upon leaving Rome last Sunday was quite an adventure. Couple of things I’ve learned on this trip…

1. I hate French people. My apologies if you are French and reading this. You are an uptight snob with an unwarranted grudge against anything American. And I have absolutely no interest in visiting your country. The connecting flight in your airport was quite enough for me.

2. I love being American.

3. I love Italy and will visit every year.

4. My last name, Montalbano, is very famous in Italy. Apparently there is a movie/TV series called Detective Montalbano based on a character from Sicily. Everywhere I went, from the reservationist at a restaurant to the woman at the check in counter at the airport, I was reminded that I have a famous name (my dad rocks).

5. Florence is actually the capital city of Tuscany. Had no idea. Thought they were totally different providences.

6. The town of Cortona, Tuscany is actually where the movie “Under the Tuscan Sun” takes place. Who knew? Move over Diane Lane…I may be next.

7. The longer a bottle of red wine ages, the less tannins it has.

8. I am very popular with Italian men .

9. Pinocchio is Italian. Explains the nose .

So my last blog left off with my experience at the Vatican. And I must reiterate that this by far was the best part of the entire trip. And for many reasons . We left for Cortona, Tuscany Sunday morning. Took a 2.5 hour ride on the Italian rail way (our version of Amtrak but much dirtier) to a desolated train stop in the middle of nowhere. Our American metropolitan asses automatically assumed that there would be a fleet of taxis lined up waiting to take us to our hotel.

Italian Countryside + Holy Sunday + No Speak Italian = Major Problem.

So I smiled alot at the only guy standing next to us waiting for his ride, attempted to talk with my hands and asked him to phone a cab. Thank goodness he got it and called a cab for us. But from the next town over. Needless to say this was a 40 min ride for the cab driver to get to us and it winded up costing 75 Euro for a 5 minute ride to our hotel. The driver deposited two very uptight, tired, American women to the Corte Dei Papi who were met by one lovely B&B owner named David (David, Mariana and Mama – I miss you!!!!).

The place was pretty and quaint. Only 8 rooms in the whole joint. Family owned and run by David and Mama. It was the home that David grew up in, converted into a B&B. Very lovely. A place I would return to but only with someone of the opposite sex . We ate at a restaurant called Bucaccia. Probably one the best meals I’ve had in Italy (Google it). We went on a wine tour and visited three wineries. Absolutely beautiful and informative. But can u say ‘Sugar Coma’? Oh My. I’m not really a wine drinker, so after 5 hours of sipping red wine, I was wired, tired, and bloated. Not a sexy look for me. But worth the experience nevertheless.

We headed back to the train station on Tuesday – destination Florence. Or Firenze as they call it. It’s a completely different city than Rome. The home of art and fashion. Very expensive and fabulous. The people had a bit more edge. And were dressed flawlessly. We stayed at hotel in the middle of all the action. The Strozzi Palace. Far from a palace. But what they lacked in service they made up for in location. Smack in the middle and walking distance from Gucci, The Duomo, The Uffizi, Ponte del Vecchio, and Pucci – we had the opportunity to see alot of the city in just two days. We shopped the first and did a walking tour the second.

The Duomo was gorgeous. The artwork in the Uffizi was mesmerizing. How often do you get a chance to stand side by side to the actual David or within a room filled with original works from Leonardo Da Vinci and Michelangelo? Unbelievable experience. Unfortunately no cameras allowed in the museum, so the pictures remain only in my head (scary thought).

We visited the Ponte del Vecchio. Beautiful landmark (bridge) that houses the jewelry district (our version of Canal Street but with a better view and no garbage bags). We ate at a restaurant called Osterio del Porecellino. The food and the owners (Enzo and Maria – I miss you!) were so great that we decided to just go back the following night. Which was our last night in Florence. And Italy. They were so warm and accommodating that it was a perfect way to end my Italian adventure. They truly made me feel at home.

All in all I had an amazing trip and am so blessed and fortunate to have taken it. I’m happy to be back home though in my own bed snuggled with my Ella (missed her so much). But I will definitely plan another trip back next year, early summer.

However this time, destination Sicily. The origin of my family lineage.

Ciao Italia! I Torno!

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BUONGIORNO!

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Nov 202011

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So its my last night in Rome. Had an amazing four days here. The city is wonderful. The food is incredible. The people are delightful. I just may have to relocate - lol. Believe it or not, I joined the gym down the block for the duration and ran 5 miles every morning. Had to try and offset some of this food and alcohol I’m consuming. Crash landing into white dough, cheese, prosciutto and vodka for four days straight after living on chicken, eggs and asparagus for three months straight can be quite a shock to the body. Trust. My feet look like pork sausages – lol. I’m having a blast though. And enjoying every gelato I can possibly down in a week. Guilt-free. Well, sort of. I’m such a terrible liar

We went to the Colosseum today and it was quite magnificent. Unbelievable up close. Photos can never express its true beauty. It’s enormous. Standing in the middle of the ruins is like inhaling a part of history. Quite breath taking.

But I have to say that the best experience I’ve had thus far (and probably in my life) was my visit to the Vatican yesterday. Firstly, I’m Catholic and Italian. Need I say more? Right. But I will. When I walked into St. Peter’s Basilica I became completely overwhelmed. I couldn’t speak. I couldn’t move. I was stopped dead in my tracks. A tingling feeling came over my body and I automatically started to cry. And I cried the entire time. Till we left.

I can’t even put into words what I was feeling or thinking. It was truly an out of body experience. I guess the best way I can try to describe it was that I felt like I was home. That’s it. I was home. The enormity of the artwork, tapestries, statues, ceilings…all of it. Was truly unbelievable and grandiose. We were lucky enough to have entered the church right when they were starting mass. So we joined in and it was AMAZING. Everything you would expect to see at a mass at the Vatican. From the Bishops to the Priests. To the alter boys, the choir and the nuns sitting an isle in front of me. The entire mass was in Italian. And although my Italian vocabulary consists of only two words (buongiorno and buona sera) I knew exactly what they were saying. It was AMAZING. I then (and I’m still completely blown away by this) went up to the alter and received the body of Christ. In the Vatican! An unbelievable moment that I will never forget.

Although I’m having an amazing time in Rome, my feet and wallet both have had about enough from all the sightseeing and shopping. So I’m ready to take a train to Tuscany in the morning and enjoy some R&R and take in the country side. I don’t think they have a gym out there so I’m really going to have to run my ass off in the grass. The food, I hear, is even more incredible.

Ciao Ragazzi!

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Thank you

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Nov 132011

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So the Easterns are over. Thank goodness. I’m friggin exhausted – lol. Though I had so much fun yesterday participating in the show. Not only did I feel more put together (tighter and more confident) and in turn place better than last week, I had alot of friends and family there to support me. And this made all the difference. I can’t tell you enough how important it was for me to know that my father, sisters, cousin and friends were around me. Helping me backstage and rooting me on in the audience. There’s nothing like having a strong support system. Especially in situations like these. But really, it’s imperative for any facet of your life. Whether you’re trying to stick to a diet, adhering to a new workout program, or throwing away the pack of cigarettes. It’ so much more difficult when you don’t have people around you that get it.

There’s nothing worse than having a husband who kicks back a 6-pack and an extra cheese and pepperoni pie in front of you; makes you feel “unfun” because you’re not participating; ignores you as you bitch and moan about not fitting in your size 12′s; and turns around and says he’d love you anyway even if you were a size 16. There’s nothing worse than having a girlfriend who sees your losing weight, feeling and looking great; is miserable about her 20 pound gain; and orders chicken wings, fries and a shake at dinner with you. So not cute.

It’s so imperative to surround yourself with people that get you. That love you. And will support you. Even if it makes them uncomfortable with things. Or insecure about themselves. If they don’t agree with what you’re doing. Or don’t understand it. It’s important to have them just be there for you and support you regardless.

I’ve had many people who would say that I was crazy for dieting like I do for shows. Would call me anorexic or make fun of my “chicken and green bean” breakfasts, lunches and dinners. Who would tell me to stop with all this “bodybuilding nonsense”. Or that I was getting too old for it. Many people over the course of the years who have really just tried to throw a wrench in all of it. But of course I turn a deaf ear. Because I don’t let people’s bullshit, insecurities or ignorance affect my outcome. I steer my own ship and sail in a direction that works and is comfortable for me. And although I’ve had to maneuver within the company of some “wrench throwers” here and there, I’ve always had a clear strong vision of my goals and I’ve just managed to drive forward towards them.

I am blessed to have a strong familial bond with many; new and old. People that share mutual respect. And I am a very lucky girl. I couldn’t have enjoyed my day any more than I did this past Saturday and I have to mention the folks that made this possible. First and foremost my coaches Nick and Shelly who’ve gotten me in the best shape that I’ve been in many years. I’m lucky to have them in my corner. My dad the expert photographer; sister-in-law Sandra who made me look like a super model – lol; sister Christine who brought me lots of goodies; cousin Collette who supplied Godiva’s (but of course); and friends Lucille, Megan, George, Ivonne, Swati and Srik who all came out to see me. And everyone who was rooting for me from the sidelines, from Devon who baked her incredible “Chocolate Bombs” to friends who couldn’t make it out but remembered to send me an encouraging text.

Simply, thank you.

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My Double D’s – Drive, Determination

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Nov 082011

So I received an email last night from one of my clients that reminded me again of why I do what I do. It touched me so much that I had to post it in Inexhale Mail (go to the Inexhale News Page). It was a direct response to my last blog about my performance in last week’s East Coast Show. She basically said in her email that my drive and determination to not give up or into my own personal shortcomings and weaknesses has inspired and motivated her. And she thanked me for showing her that you can achieve anything you set your mind to, as long as you’re not afraid to put in the work and keep driving forward no matter what obstacles you face.

Well, I can’t tell you how timely this email was, as I’ve been trying to reprogram myself to look forward to the Eastern show this Saturday. It’s so easy to fall back and into a rut. Jump into pity party mode. Become a bitter evil bitch and just write something off because your performance didn’t meet your expectations. It’s so easy to just give up, and say it’s not possible. That I’ll never have the “wings” required to fly to center stage…or the seeming popular Double D’s to persuade the judges with. And it’s so easy to get “help” (ahem) to grow wings at God’s speed. Or to drop $6k for those D’s that everyone sports so proudly.

But what kind of an example would I be setting for my clients if I took the shorts cuts that many enjoy? What message would I be sending to a woman who is coming to me for help as she struggles to get 60 lbs off her frame? Or to another who is trying to gain the strength and stamina just to be able to get out of bed in the morning?

You see its human nature to want something quickly. To get to the finish line in front of everyone else. To get a quick fix to put you ahead of the pack. Or to not have to work as hard for something if you can take the shortcut or receive special preference. It’s in our nature to compete and desire to win. And this is a healthy thing. But at what cost?

Nothing ever comes to one, that is worth having, except as a result of hard work.

I’ll put in the work. I’m not afraid. I welcome it. I’m already sporting my Double D’s…

Drive and Determination.

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Can I Get a Wing Please? Actually, Make that Two

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Nov 062011

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I was going to knock this blog out first thing this morning when I woke up, but the day got away from me with clients and a birthday party for my niece Sofia at my brothers house in South Jersey. Thank goodness I didn’t have a chance to sit down and type, because it would’ve been a completely different blog than the one you’re getting. I woke up in rage, absolutely irritated and frustrated with my performance at the East Coast BB show yesterday. And although hanging with the family put me in a slightly lighter mood, I still came home aggravated as hell. I just ate an egg white omelet (which always makes me a happier person). Then my coach Nick called to talk me off the fence.

Yesterday was sooo frustrating. After 3 months of grueling hours of cardio, weight training and intense dieting and prepping, I still performed sub minimally. When I hired Nick and Shelly to help me prep for this and next Saturdays shows, my intention and purpose was to look better than I did in the previous ones and perform better with a higher placing. Well, they promised that they would help me look better. Actually, they guaranteed it. And they delivered. I looked my best since the 2008 Bev Francis. But, I probably didn’t place higher. And this is still brewing in my gut (even as I’m typing this).

Performing well in these types of shows require more than just physique. Posing, stage presence, hair and makeup are all key players as well. So…my coaches, being the seasoned pros that they are, prepped me on all of the above and we pretty much hit the mark (except for the back pose – sooooo frustrating). So what’s the problem then? My conditioning was on point. But my overall figure was (is) not. Huh?

I unfortunately am not wide in the back and boxy in the middle. I have no lats (commonly referred to as wings) to even out my bottom and I’m not achieving that tapered look that is necessary to be competitive. Another words, I’m not sporting the linebacker look – lol. Unfortunately genetics plays a large part in this. And to be honest I have not focused on my back in the last couple of years enough to improve on the overall thickness of it. Therefore it’s actually making my ass look bigger than it really is. So no matter how conditioned I am or tight and lean I get, if I don’t have that tapered look (what is commonly referred to as a “V” shape), then I will remain at a huge disadvantage.

Even though I expected the East Coast show to be a lighter one with regards to attendance and competitiveness, the competition was really tough. There were some fierce girls out there. And the Easterns on Saturday will be even bigger and fiercer. But my determined, competitive ass will be up there giving them that fake smile holding out whatever wing I can muster up. Without passing out of course. Cause that will totally run my hair and makeup .

So what’s next? Work and focus on my back (from bottom to top) in 2012 and give them what they want. Fuck genetics. I got this.

Thank you Shelly and Nick for being great at what you do. Read about them both in our new feature, “The Bench”.

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