8 Weeks Out

Wow, I cannot believe I only have two months left to prepare until the UFE show in London, Ontario! I'm truly excited and have started planning out the "frilly" details for the show such as hair makeover (badly needed), hair, nails and make up.

My diet and training regimen remains strict and I could have never been proud of myself =) I must say though that I thought Easter would be a challenge to stay on track but I did not stray and stayed within my plan. I had some raisins which curbed a little bit of my sweet cravings, and oh boy, were they ever good!

Here's a photo of me at 8 weeks before competition. There's still lots of work to do but I feel pretty good!

10 weeks out

Hello everyone,

I had been under the weather and sick in the last week or so fighting symptoms of cold, flu and allergies. I made sure that I drank a lot of clear liquids, ColdFX, Neocitran and took some much needed rest.

Now that I am only a few months before the June 5th show, I can only be thankful that I got sick in the early stages of my preparation so I can get on (with no more interruptions, hopefully) with my training and eating regimen.

Dieting and preparations to me is something I did not enjoy in the past. I often struggled with "being good" during preparations because I definitely deprived myself of vices like wine, cheese and pasta - Yummm! But I'm having an easier time and better transition this time around. It could be my motivation or it could be that I've changed the way I look at food, but whatever it is, it is working and I'm planning to stick with it until I reach my ultimate goal!

During the next 10 weeks, my diet will consist of lean protein, loads of greens and veggies, dietary fats and a slight amount of carbohydrates. On weekend(s), I cycle carbohydrates which means I eat more of it for a day or so depending on how my body is reacting to it. I often feel great during the day and after a workout which surprised me at the beginning of my preparations because I always thought I needed a lot more carbohydrates to have more energy and strength.

This is how my body reacts and everyone is different.

My meal plan for today consist of 7 meals which are spaced out every 2 to 3 hours. This is what it looks like:

6:00 - A glass of water, Protein Shake in water
9:00 - 2 whole eggs, 2 strips of Turkey Bacon, a sprinkle of low fat cheese, half grapefruit, water
12:30 - Lean 4 oz red meat, loads of salad, greens, veggies, my homemade balsamic vinegar, water
4:00 - Power smoothie
6:00 - 1 whole egg, 1/2 cup egg whites and 2 strip of Turkey Bacon, water
8:30 - Fish or lean chicken with loads of salad, greens and veggies, water
11:30 - Protein shake

Having a consistent timing and schedule works for me. I often make some of my meals ahead of time when I know my schedule will not permit me to do so. I also substitute or switch my protein all the time so I don't get sick of eating the same thing over again. On a weekend, I will have oats, brown rice, a small bagel, a small serving of pasta and starchy carbs like beans, lentils and chick peas.

I also make sure I know my servings well and add them up. It's a bit of work but it's all worth the effort.

I will be posting more updates to my blog regarding my training regimen. So until my next blog.

12 weeks out

I am very excited about this last 12 weeks of preparation for UFE fitness competition scheduled for June 5th. I changed my meal plan and workout regimen to reflect what I need to do - cut out and define my body =)

I will be working out 6 days a week and adding a bit more cardio to my workout. There is definitely going to be trial and error while I drop body fat, but I'm not too worried... I have to make sure I do not stress out while preparing since stress will cause me to lose focus and increase awful cravings!

Did I tell you how excited I am?

So, here's a picture at 12 weeks out. Of course, I still need to learn how to pose which I will learn through a workshop in March!

My own Gold Medal

I want to start off by acknowledging our Olympic Athletes. They had done a wonderful job of representing our country! I really loved the mini-biography about the athletes at the beginning of their events. It highlighted their bright careers but it also told of their failures, injuries and heartaches. Maelle Ricker, a snowboarder had eight knee surgeries before the Olympics, and of course, Joannie Rochette, a figure skater whose mother passed away a few days before her event. But I realized a common theme for these athletes… they were fuelled by their desire to succeed. They had their eyes on the prize!

Perhaps everyone can take something away from these athletes to increase our drive to be successful on anything we put our minds to. I felt their passion and desire to succeed and do well, not only for their country, but for themselves. Their intensive training at the highest level made me admire them, but their mental focus, patience and consistency made me have respect for them. I was so inspired by the Olympics that I decided me to take my own fitness training to another level. I have been preparing to do a fitness competition scheduled in June. One thing is for sure: I need to be consistent, continue to work hard and stay dedicated to achieve my goal. I will truly get out of my comfort zone.

Perhaps you have been thinking about getting back into fitness or to some lose weight. I hope the Olympics have inspired you as well to take your own challenge to achieve your own gold medal.

You can follow my competition progress, before and after pictures, training and diet preparations through this blog. I will be posting my first competition blog next week so stay tuned and keep checking this blog site for updates!

FREE Saturday Boot Camp (January)

Did you make a New Year's Resolution to get back into shape this year, and that resolution is still a lingering thought?

The PerFit U Studio is offering FREE Semi-Private Boot Camps on Saturday, January 16th , 23rd and 30th at 10:00 a.m.

Reservation is required and limited up to 4 people per group. Please call Maria Dy at 519.830.0172 or send an email to maria@theperfitu.com to reserve your spot today. Beginners are welcome. Be prepared to sweat and have fun!

To find out about group classes times and availablity, refer to www.theperfitu.com/schedule.html

Creating SMART GOALS this New Year

January, 2010

HAPPY 2010 TO EVERYONE!

I hope you all had a safe and very happy holidays. It's the beginning of a New Year, so are you one of the many who made a New Year's Resolution this year? I personally try to make a few goals - one for business and one for personal. Of course, I also keep in mind the resources and people that I need in my life in order to make those resolutions work.

Have you heard of S-M-A-R-T goals? The acronym stands for: S = Specific M = Measurable A = Attainable R = Realistic and T = Timed. I apply the Smart goals when I am consulting with clients. I also apply these to my own fitness goals, and as of recently, business goals because they give me more perspective of what I am trying to accomplish. As an example, when clients come in for consultation, my first task is to review their medical and fitness history and I ask what brought them here to see me... More often, these clients come in for weight loss - some have a few pounds to lose than others but they all have one thing in common - they watch too much of the Biggest Loser!

Don't get me wrong, I love watching men and women who are trying to transform their bodies by pushing their physical as well as mental abilites to achieve their desired results. It takes a lot of motivation, discipline and consistency to get there and stay there. Many people do not realize that weight loss is a process.... a lifestyle change.

If you are trying to lose some weight, inches or even to be healthier this year, try following SMART goals:

Specific - Be specific with what you are trying to achieve. Write down 2-3 important fitness goals and the timeframe on which to achieve them. Start with the most pressing goal (ie. weight loss of 30 lbs) and write down when you would like to lose those pounds (ie. 1 year). The most important reason is, ask yourself WHY do I want to accomplish this?

Measurable - Measure your results. Write down your starting, mid and end progress points. Take before and after measurements of your body, pictures weight and body fat percent. Ask yourself, how will I know I have accomplished these goal(s)?

Attainable - Ask yourself if your specific goals are attainable. If you are trying to lose weight but have specific conditions to overcome first such as previous injuries, then do that step first but know that you are on the road to a healthier and injury-free self!

Realistic - You have to be honest with yourself. What is the objective of your goal? Is your goal to sign up at a local gym and show up 7 times a week to quickly lose the unwanted weight? An average of 1 to 2 pounds of weight loss is ideal and losing more than that could be unhealthy and may greatly set you back, which could lead to you quit exercising all together.

Time - Write down a goal date so that you can begin the process to achieve your fitness goals. Again, be realistic in timeframes and deadlines because getting back into shape does not have to be such a stressful process.

I wish you all the best in making your New Year's Resolution a success. The PerFit U Personal Training and Pilates Studio is a home-based studio in the southend of Guelph. Consultation can be arranged by contacting Maria Dy at 519-830-0172 or send a request using the Consultation Request Form on the website or by sending a request via email.

Let The PerFit U take all the guess work out of working out....Whether your goal is to lose weight, tone your body, increase your strength or improve your overall health, The PerFit U can help you achieve these goals one PerFit Training session at a time.

Happy Holidays: Few Tips to manage your weight this season

HAPPY HOLIDAYS! I absolutely love this time of
year. T'is the season to attend a ton of parties, visit old pals and
taste a variety of yummy treats! It is easy to have a few more servings
of this and that, and good judgment of how much to have usually goes
out the window. You don't have to refuse a cup of eggnog or a few cookies
but bear in mind what moderation is...

Remember, it is easy to fall back on healthy eating than to get back
into it. Here are a few tips to help you manage your weight this holiday season:

1. Continue your workout regimen. There is no reason why you should
stop exercising during the holidays. Exercising will help you re-charge,
destress and forget about what else needs to be done. Whatever it is,
it will be there when you finish your workout.

2. Eat a snack before leaving for a dinner party. Don't leave
your house starving for food because this will lead you to overindulge
on the not-so-friendly appetizers and cookies.

3. Start your meal with a healthy serving of salads, veggies and
hearty soups. This makes me slightly full but there's still enough room
for more =)

4. Take a plate of your favourite holiday entrees using the "fist"
rule. Sure, have the turkey, stuffing and ham....just remember that
your serving is as big as your fist.

5. Finish off your meal with a plate of fresh fruits. If you have
a sweet tooth and would rather take a big slice of cake and cookies,
then start off with fresh fruits and then take small slices of pie or
dessert. Splitting a piece of dessert with a friend or hubby is a great
way to satisfy your sweet tooth without guilt!

6. Have fun, be safe and have a Merry Christmas and Happy Holidays
to you and your family!