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To All the Fitness Mamas

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Dear Fitness Mamas,

I have to say that I admire you. Not only for your amazing physiques, but because somehow you manage to find time to be a mom and stay in great shape. It is an amazing thing when you ponder it.

How exactly do you balance things? I have a hard enough time getting both work and the gym scheduled. As a single divorced dad, I am constantly having to plan my gym activities around those of my children. It is a never-ending battle. How do you manage to be such a great mom and still find time for the gym? That's the question I need answered.

Every single time I think I have my week properly planned, some activity with the children derails me. The latest was a band concert coupled with a massive amount of homework. That kept me up way later than I wanted and made it almost impossible to get up for the gym in the morning. What do you use to fight fatigue?

I am impressed by your ability to dig deep and get to the gym no matter what. I am impressed that you still show your children they are important to you while continuing to make your health a priority. What's even more impressive is the group of you fitness mamas who bring your kids with you to the gym. You are modelling future behavior for your children that will take them a long way towards living a healthy and happy life. Congratulations on that! I tip my hat to you.

Thank you for inspiring me daily via Facebook and Twitter. Seeing you at the gym while I know you have some other major obligations that involve children has taught me that I can do it as well. Your dedication is impressive and something I strive to replicate. Keep up the amazing work because you are inspiring a world full of people!

Fitness Expose

 

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Saturday Sharing: Acceptance of Steroids in Bodybuilding Circles

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Steroids. It is a very negative word in the “real world”, but in the bodybuilding world it isn't given a second thought. It is an accepted thing that competitors will and do use performance enhancing drugs (steroids).

It is true that for decades bodybuilding athletes have used steroids to grow muscle faster, enhance recovery and allow them to lift heavier weight. When I competed in my first competition completely drug free as a way to have a goal for losing weight I found it to be a huge deal. As I stood waiting to hit the stage the woman who was the backstage manager looked at me and said “Honey, we should give you the first place trophy because you are the only one of these guys who didn't use drugs.” She said it in such a matter of fact way that for the first time it really became clear to me that steroids are just accepted in bodybuilding circles.

My personal stance on steroids is that it is a personal choice made by each competitor. I have no issue with someone taking risks with their own body as long as they are honest about it. it does bother me when someone is using steroids and they tell people who follow them that they are natural. It gives the wrong impression and can cause others to get hurt. At the same time, if you are going to be honest and admit tha tyou are using steroids, you also need to encourage people to thoroughly check things out before they also begin using. To me it is all about being responsible.

The fact that steroid use is accepted in bodybuilding circles causes me to wonder why people hide it in the first place. I suppose legal ramifications are one reason. You have to be careful who you trust in this world and that's probably why people keep their mouths shut about steroid use. That's my two cents!

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Random Thoughts

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Today I just have a series of random, bodybuilding-related thoughts to throw at you.

  • The amount of effort you put into a workout is proportionate to the level of positive results you will achieve
  • You don't have to starve to lose fat. In fact, starving is going to stop you from losing fat.
  • Sometimes it really is hard to motivate yourself to go to the gym. Don't beat yourself up, just fix the issue.
  • The choice to use gear is a personal one. If you make the choice to do so, at least be honest about it.
  • Contrary to popular opinion, weight training will not make a woman bulky.
  • Less fat means more healthy and that's the desired state of being.
  • You make time for what is important to  you. Missing the gym? It mustn't be that important to you.
  • Check your ego at the door when entering the gym and you will get a better session in.
  • Have fun because life is too short.
  • Keep your goals in front of you at all times.
  • Your level of intensity is probably not the maximum you can achieve.
  • Nobody on social media really cares if you are in “beast mode”
  • Nobody on social media really cares to see your mirror selfies
  • No matter how much you life, someone, somewhere can lift more

 

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How Music Motivates Me During Training

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To me music is essential to a good workout. It is just as important to me as the pump or the time in the gym itself. In today's article I want to explain exactly how music motivates me during training.

Shut Out the World

A gym is generally a very loud place and it is generally playing some very loud, generic music. When I plug in my headphones and turn on my favourite playlist I am able to block out the world. I can then focus on the task at hand, which is lifting weights. Nothing else gets in the way at that point. I am able to completely block everything else out.

Dig Deep

Music tends to effect me in an emotional way. I have designed my playlists to evoke a certain emotion while in the gym. This enables me to dig deeper than normal. I can push myself harder than ever when the right music is playing. I guess it goes along with shutting out the world because it always makes a huge difference in my training.

The Extra Shove

When I am working on pushing out the final reps of an exercise, music gives me that extra shove. It really takes me to a new level of effort. It is interesting how well it works. For some reason the little voice that says “You have nothing left, so give up now” isn't able to be louder than the music. I have honestly pushed out 3 or 4 extra repsI suggest you give thsi a try. as a result of great music. Give it a try if you consistently have trouble going to failure.

The Combining of Passions

Music has always been a passion of mine. Training is a newer passion of mine. Combining the two passions seems to make both of them greater and more enjoyable.

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Beef Recipes for Muscle Building

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I happen to love beef. It is an amazing protein for building lean muscle. I eat as much beef as I am able to, but I use lean beef. Here are some recipes to help you do that.

Taco Salad

Ingredients

1 lb Lean ground beef
1 Onion, chopped
1 cup Water
1 large head Romaine lettuce, chopped
2 Tomatoes, chopped
1 cup Low-fat cheddar cheese, shredded
1/4 cup Catalina dressing (optional)
1/2 cup Greek yogurt, Fat-free sour cream or Low-fat cottage cheese
1/2 cup Salsa
2 large Whole wheat soft tortillas

Directions

Brown the meat and onions in a skillet. Stir in the seasoning mix with water and bring to a boil. Cover and simmer over medium heat for three minutes.
Bake tortillas for 3-5 minutes or until golden brown.
In a large bowl, combine lettuce and tomatoes. Top lettuce with meat, then layer salad with cheese and small pieces of baked tortillas.
Drizzle salad with Catalina dressing and serve with Greek yogurt, (or sour cream or cottage cheese) and salsa.
Serve. (makes 6 servings)

Beef Burger

Ingredients

1 lb Extra lean ground beef
1/4 cup Onion, minced
1 crushed Garlic clove
1 tbsp Oregano
1 tbsp Worcestershire sauce
1/8 cup Oats
2 Egg whites
Spinach leaves
Tomato, sliced
Pickle or Cucumber, sliced
Mustard
Low-sugar Ketchup
4 Whole wheat burger buns

Directions

In a bowl, combine beef, onion, garlic, oregano, Worcestershire sauce, oats and egg whites.
Form mixture into patties and then place on a grill or broil for 5-6 minutes per side or until no longer pink inside.
Remove and serve on top of a whole wheat burger bun.
Top with spinach leaves, tomatoes, pickles, low-sugar ketchup and mustard. (makes 4 servings)

Beef Soft Taco

Ingredients

1 lb Lean ground beef
1 package Taco seasoning mix
1 Onion, chopped
1 cup Water
4 Whole wheat soft tortilla shells
1/2 cup Fat-free Sour cream (optional)
1/2 cup Salsa
1/4 cup Low-fat shredded Cheddar cheese (optional)
Diced Peppers, Onions and Tomatoes (or any other desired vegetable)
Shredded lettuce

Directions

Brown the ground beef and onion in a skillet over medium heat.
Stir in the taco seasoning mix and water and let simmer for 4-5 minutes.
Remove from heat and allow to cool slightly.
Once cooled, spoon beef into soft tortilla shells and top with sour cream, salsa, cheese, shredded lettuce and diced veggies.
Wrap and serve. (makes 4 servings)

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