Wednesday, April 28, 2010

Positive Affirmations

The past few weeks, those close to me have been hitting me left and right with the importance of positive affirmations in developing a positive mindset ( you all know who you are and I thank you )

Angels fall but mostly we soar. Don't try to do everything at once. Pace yourself. As long as you keep moving forward, you'll get there. Be kind to yourself and Lead with Love.

Monday, April 26, 2010



Just wanted to give all you yoga lovers a heads up that I will be teaching my first COMMUNITY CLASS with 4 other SOON TO BE GRADS of my YOGA TEACHER TRAINING :)

It's going to be an ALL LEVELS beginner friendly SIDE OPENING CLASS!


South Boston Yoga
141 Dorchester Ave
Boston, MA 02127
info at


On-Street in front of the studio on Dorchester Ave (as marked 2 hour) or along Foundry St behind the building (see map). Also pay lots on A Street between Broadway and Dot Ave (see map).

Tuesday, April 20, 2010


Congrats to everyone who trained and took part in the Marathon on Monday :))))

Now that you are done running, come to SOUTH BOSTON YOGA so that we can fix you ;)

I'm only slightly kidding with my last comment.  This AMAZING facility has an awesome staff that is knowledgeable beyond belief and ready to get you back in ALIGNMENT, STRONGER than you were before, and more FLEXIBLE than ever.  
Even if it is to run Boston 2011 :)

On Saturday I was honored to help out DAVID VENDETTI at the Hynes Convention Center with YOGA FOR RUNNERS!
We got creative with rolled up mats, traditional yoga poses, and self myo-fascial release techniques!

FOOD FOR THOUGHT...courtesy of Aaron Brooks

is Your Mirror Trying to Tell You Something?

How many of you have looked at yourself in the mirror and thought my goodness is this what I have become. Many of our clients will say something along the lines that they do not want to end up looking like their 80-year-old mother. Or have to worry about all the health concerns that their parents are going through. My coworker read this article and thought I was being too harsh. Maybe but it is the truth and it is what we hear on a weekly basis so I thought why not tell it the way it is.

Friday, April 16, 2010


and the waist is a terrible thing to mind ;)

Thomas Myers courtesy of David Vendetti

                                            FRONT STANCE                

                                                BACK POSE

Most girls who compete in Figure Shows possess an athletic build and create the allusion of curves via posing or some with a little help from implants ;)
Now I completely understand why it's so prevalent in this SPORT. It is pretty much impossible to have breasts when you get competition lean!
I have been blessed (note the sarcasm here) with a swimmer's build, AKA I'm nice and straight, like a rectangle. Therefore my FRONT STANCE is my weakest pose.
With more of a strength training base to get my shoulders STACKED and my legs BIGGER I would be ok, but for this first show, I'm outta luck.
What can I say...fake it til ya make it ;)

I'll play on my strengths :)

Not gonna lie, this week has been rough.  Rough for sleep, rough for work, rough for my workouts.  I'M TIRED!

The past two days I LEGIT only went to the gym so that I could eat 16 rice crackers when I was done.  YIKES I think its a little early in this game for that nonsense.

My strength is constant its just taking more out of me to stay there.  But I can't take the heavy volume so that has definitely gone down.  I am very lucky that the diet is working for me now and I have no real "show weight" to get to, and there are no double sessions yet :)

Saturday, April 10, 2010

AHHHH Nutrition

I studied Exercise Science in college, I have completed personal training certifications, kettlebell certifications, yoga certifications...yet notta one nutrition seminar :0

I have a lot of experience when it comes to food,
                                                                          such as eating it.
                                                                          and suddenly
                                                                          being allergic to it.

Going through my food allergy ISSUE was a life changing experience.  I was the type of person who loved to workout like CRAZY and then eat whatever I wanted.  I never looked horrible (well maybe senior year of college) but I never looked great either.

I recently read and stole an interview on Precision Nutrition (which I love by the way)
 I'd love to meet this girl!

7 Questions For… Georgie Fear

georgie-with-dogGeorgie Fear is a trainer and dietitian, and currently studying nutritional science as a graduate student at Rutgers. She’s the Sports Dietitian for Rutgers University Athletics, and teaches a wide variety of fitness and nutrition classes for Rutgers Fitness and other facilities in central NJ.
She just came out with a recipe book called Dig In, available through her website AskGeorgie, which also offers a huge free recipe archive.
I’m impressed.
I caught up with Georgie and asked her 7 questions.

1. What are the top 3 things you see people do to mess up their nutrition?

#1: People consume too much processed food, in particular processed carbohydrates like granola bars, bagels, frozen diet meals, and 100-calorie fake foods.
In some ways I can’t blame people for not knowing better; with all the advertising making Special K bars and “fruit drinks” look healthy, we’re up against a lot. Most PN eaters understand that fresh, whole foods are the way to build your diet.
A protein bar here and there, a canned something once in a while won’t “hurt” you, but the core foods you eat daily should be unprocessed.
#2: Consuming too little protein and vegetables.
I spend a lot of time educating people about how a higher protein, lower glycemic diet can help them lose weight, decrease cardiovascular disease risk factors, and is unlikely to cause any kidney damage.
For veggies, I do my best to point out the wide variety and dishes you can make with them. Most people just need practice to become a little more “veggie-centric.” With a few new recipes they like and a bit more time spent preparing them, people find out that eating more produce feels good, tastes good, and gets them results.
#3: Inconsistency.
People think in terms of black and white, going head-over-heels committed to their nutrition plan for a week, then throwing all caution to the wind.
This goes along with impatience. Often people don’t give a strategy enough time to see if it’s really working for them, so if they don’t have a six pack in a week, they give up and jump on another bandwagon.
Changing habits takes time, changing your body takes time. I believe strongly in the power of nutrition, but it’s not a quick and easy fix.

2. How has your perspective on nutrition and exercise changed over the years?

When I started nutrition and fitness counseling, I thought I would be educating people. I figured people must be eating the wrong things, or too much, because they don’t know better.
But it’s a very rudimentary dietitian who thinks telling someone which foods they should or shouldn’t eat will help their client change. It takes much more than that and I’ve learned my job is just as much psychology, motivation, and self-efficacy building as knowing nutrition and biochemistry.
I’ve learned that it’s not just okay to ask the hard questions, but that I have to probe people for their motivation, their fears, and their obstacles to really help them.
I’ve learned to not just give information, but to teach people why.
I try to be a cheerleader while they’re in my office, and also to teach them how to cheer themselves on, because I’m not always there! And the real motivation must come from within.
I’ve also realized that there is no one true path: different exercise regimes and nutrition plans work for different people.
Some people find optimal health through a vegetarian lifestyle, some people find it eating meat. Some people avoid soy, some people avoid milk, some people avoid artificial sweeteners or wheat or fish or beans… but you can build a healthy diet in many ways.
And with exercise you can build a fit body by lifting, swimming, running, rowing, or any mix of activities. I don’t feel the need any more to do exactly what someone else is doing, just because it’s working for them. I’m okay doing what’s working for me.
georgie in action

3. What is your favorite quote?

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” ~ Aristotle
I love this quote because it encourages consistency and doesn’t let me rest on my laurels from what I once did.
It also forces me to put failures and mistakes in perspective. My habits are good and I am consistently working to do my best, therefore one slip-up matters very little in the scheme of things.

4. What are the top 3 things you see people do to mess up their exercise?

#1: Lack of consistency.
People have trouble keeping up with things year after year.
#2: Over-thinking a program.
This can become a source of stress and kill the enjoyment. I know people who have spreadsheets of periodized training, reps and set schemes that look like calculus to me… and if it works for them, great.
But for me, I keep my options open and don’t set out a concrete plan that, to me, feels restrictive. I make sure I do some strength work, some speed work, some endurance work, but I don’t micromanage my workout routine.
I think keeping it fun and low-stress is why I have grown to love it.
#3: Paying bad trainers!
I see so much bad training going on. If you wonder how good your trainer is… they probably aren’t very good.

Now Georgie, finish the following sentences.

5. Fast food is…

…child abuse.

6. The key to my fitness and health success is…

…absolute passion and a love for what I do. This erases the border between work and play.
I shop the produce section like some women browse jewelry. I don’t eat my dinner like a prisoner eats a cold bowl of gruel, wishing I had a bacon cheeseburger.
I dine, I relish, and I revel. That’s why I called my cookbook Dig In, because I think nutritious eating is juicy and flavourful and shouldn’t be thought of as second-class living.
Same with being active., I love the feeling of running, of swinging a kettlebell, of pushing myself. And when you love it, it’s not work, and it’s not something you’d ever stop doing.
Once you know you’re in this for the long haul, you worry less about little setbacks and enjoy the ride.

Bonus: Georgie, what is your favorite supplement?

I don’t take any supplements other than whey protein (Optimum Whey) and vitamin D. Never have.
I’d have to say the whey protein is my favorite, because you can’t make chocolate cookies out of vitamin D softgels.

Check out her website!

Tuesday, April 6, 2010


Your mom is the one who spends her life taking care of you, worrying about you, loving you no matter what.
My mom was recently diagnosed with Breast Cancer and now it's my turn to take care of her.

Somebody's got a case of the Monday's....BIG TIME.

Time to get back on track.

Nope I stayed away from the CHOCOLATE bunnies, peeps, jelly bellies and the cadbury cream eggs unlike somebody ;)

In fact I didn't eat a single piece of shocker I know.
In fact I didn't eat ENOUGH this weekend.  And when you are on a Figure Competition diet and didn't do your food prep you are ****ed!

I did however have a few drinks in light of this awesome weather and thus I slept less.  I just don't feel like myself.

When you eat clean and take care of your body the skies the limit :) You never know how good you can feel until you try!

 Me in November

Me now! 
Pure Strength Training and Nutrition

Time to FOCUS IN!


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