Okay so here it is.

This one is a bit long and I promise that future ones will not be as long .  I just felt that I needed to share the full background story before going any further. It wouldn’t be the same if I didn’t.

I am glad to be sharing this process with you but I must admit that it was hard to do.

Why?

Well… the problem is that I can be a total perfectionist and I really had to feel that I was in a place that I happy with before I could share  the details.

Ava is now 6 months old and we have a nice routine down that is allowing me some time …although limited….to put some thoughts together.

I’ve been working really hard to get back to my post baby body.  I am getting closer day by day but it has certainly been harder the 2nd time around.  Perhaps…because I have added another child to the equation and life is super busy with 2 kids, family life, business and training.  Sometime…I find it hard enough to even think let alone plan my meals for the week.

Now some of you may think ”well…I’m sure she doesn’t have much work to do int he fat loss department.”   ”She’s is an expert in fat loss and probably barely gained anything during this pregnancy. “   ”She probably had abs in like 3 weeks after.  Right?”

Wrong!

I gained 65lbs during this pregnancy!!!  Yep…..65lbs.

I still shudder when I hear the number.  I still can’t believe it.  I gained almost double what I did in my first pregnancy.

I now realize that since my mission is to help women look and feel their best that sharing my real story might actually help them feel like they can climb their own personal mountain.  I believe that my experience, insight and education can all flow together in away that I can relate to many women and help them all look and feelt their best.  To become a “Hot Mama” as I like to call it .

So here I am ….second baby born and sharing my journey.

8.5 months along with Ava

So back to that 65lb gain.

How did it happen?

Here’s the story:

Yes…I trained as much as I could and yes I still ate  pretty healthy.  Ate all my clean foods and took all the proper supplements.

Okay…I can admit that I indulged a little more than I knew I should.  I believe I had a few too many ice cream sundaes this time around.  I was always craving them.  I had a VIP card at Dairy Queen.   Well…not really…but I should’ve.  I’m surprised that Ava wasn’t born with a cherry on top.

All kidding aside…..   My enjoyment of extra treats might not have seemed excessive by average diet standards but for me, it was certainly a deviation from normal.

I think I became a little too lenient with the extras.

In fact…I recall actually telling myself that I was conducting an experiment to see what I could get away with.  It was my “Throw Caution To The Wind Experiment”.   Most people would be too scared to try this but not me…I ventured forth with nothing to lose and 65lbs to gain.  Ha!!

In retrospect…the timing was not too smart.  I am a fat loss expert.  A fitness and nutrition yoda.  Did I really think the fat would just magically oxidize after the baby came?

Of course not.  I knew I would have to work for it.   I guess I just hoped I wouldn’t gain very much.   A case of dietary denial perhaps

Now before I go on…let me tell you that the weight just kept coming on despite efforts.  By 7months I was already at the birth weight I was with Tristan.   I cleaned up my eating for the last couple of months.   No more ice cream.  I thought that would work but it seemed my body was in olympic fat hoarding mode.  It just kept on coming on.  The doctor’s thought at one point that I was developing gestational diabetes but my blood sugar was excellent.  Then they thought Preeclampsia but the blood pressure stayed excellent throughout…despite fluid retention.  I actually had problems with really low blood pressure near the end.  My blood pressure is always low but it was way too low at 96/45 and I was getting very dizzy all the time.  Later on…when they figured out what was going on then it made sense that my blood pressure was so low.

I was absolutely devastated when by the middle of my 8th month…I had outgrown the maternity pants that I had and had to move to the larger size.  I was ready to crawl under a rock but I couldn’t find one that I could fit under.

Now I new when this baby arrived that it would be time for me to once again employ the wisdom that I have used for many years with clients and myself.  I needed to get back to Hot Mamadom and nothing was going to stop me.

It is like me to make a learning experience out of everything so here I am to pass this on to you.

Here it is.

Advice #1:

Take Responsibility and be honest with yourself.

When it comes to excess weight gain of any kind…you really need to look at the reasons why it happened and your role in that.  This is the only way you can learn from your mistakes. Some of it may have been preventable had you not chosen a certain path.

Sounds simple right?   Well…not always.   If you are one of those people who denies and sticks your head in the sand then you will never reach your goal.  You eventually have own your part in it and move forward.

My role in my weight gain was losing my focus.  I’ve never let it happen before.  At first….I really wasn’t seeing why I had lost my focus.

In reality…looking back…the reasons I went a little off the deep end were obvious.

 Pssss!  You can apply this above piece of advice to anything you want to change in your life.   You cannot change what you don’t acknowledge.

Here were the main contributors to that 65lbs:

1.  I became overwhelmed.   A 2nd pregnancy combined with two major life stressors just made me feel over loaded and it felt rather freeing to not have to worry so much about if I had an extra treat.  It made me feel better and made things more manageable or so I thought…briefly.  What I hadn’t realized was that I was comforting myself just a bit with extra treats and part of me thought “maybe I can get away with it”     I learned very quickly that when I am pregnant…my body will not let me get away with it!!!!

Below are the two major life stressors that made me feel very overwhelmed this past year.

2. I have have had an autoimmune disease know as Systemic Lupus  http://www.lupuscanada.org/english/living/1000faces_whatis.html since after my first child was born.  This disease causes fatigue, joint pain, and muscle pain for me.  All over my body.   I live with this as a normal part of my life but I usually handle it very well.  I developed a pregnancy specific hip, back and pelvic problem which left me in chronic agony and greatly limited my mobility. I had it during the first pregnancy too but it was much worse with Ava. |It is called Pubic Symphysis Dysfunction.  http://www.wellmother.org/advice/symphysis-pubis.html    The daily tasks of working and caring for my family left me in agony most days.  There were days when I couldn’t even stand to do dishes.  It hurt to get dressed to get in and out of the car and there were many times where I crawled on all fours around the house to do things as it was the only way I would get some relief.  To top it all off…we learned near the end of the pregnancy that the Lupus had affected my thyroid which was another factor for my excess weight gain.  At least it wasn’t all me.  I was so discouraged.   Not being able to train the way I liked was devastating.  I worried this excessive pain would last forever.  I worried that my thyroid would not bounce back.  Doctors were concerned for the pregnancy and wanted me to be very careful.  This also concerned me.   It really depressed me not being able to be so active.  I love physical activity.  It makes me happy.  It is part of how I manage stress and it is part of my identity.  I have been an athlete my whole entire life so I never imagined that I would be slowed down.

If you thought number 2 was the big hum dinger then wait….there’s still more.   2011 really was not a great year for me.

3. My father passed away.  He was my mentor, role model and only true parent.  He died suddenly after suffering a massive hemorraghic stroke in Feb 2011 at the age of 69.  He had been in perfect health and it was a shock to everyone.  In fact…I found out he would not survive the same day I found I was pregnant on February 11th, 2011.  I will never forget that day.  This man had seen me through a traumatic child hood and had been my only true parent.  He passed away on Feb 20th, 2011.  Now normally this would have been a time that I picked up steam with training or contest prep.  Since I couldn’t do that…I am pretty sure that I found a substitute.  Focusing on the pregnancy and too many treats seemed to provide distraction.

Looking back at 2011…It is not hard for me to see why I lost focus.  Dealing with an autoimmune disease, an underactive thyroid, pregnancy pain and the loss of my dad sent me into a bit of a tail spin.

Advice #2:

When the old path doesn’t work then choose a new path.

If you want to be a Hot Fit Mama and overcome your hurdles then you have to look at your past objectively, see your role and then….

YOU MUST CHOOSE A DIFFERENT PATH!!!  If you keep doing the same old thing then you can expect the same outcome.

If you choose a different path and really embrace it then changes will be swift and exciting.  I promise

I know that my dad’s death, and my  having Lupus were not in my control but I did choose to eat.  I couldn’t train so I ate.   If I had continued along that path then I would have been in big trouble.  I had to acknowledge that this was not a healthy way of coping and choose a different path.

For me…it was a matter of just moving back into my old path which really was not difficult once I was no longer pregnant and in agony.   It felt amazing to get back to training and it really was not hard for me to adjust my eating because I wanted results.

You have to change your path if you want to produce the results that will move you toward your goal!!

For those of you who don’t have healty old habit to fall back on…You can create a new habit.  You can totally do it!!   A new habit of eating better and a new habit of exercising.  It takes time but it can be done.

Out with the old and in with the new!

Advise #3

Fall on your face but please learn something.

There are always lessons to be learned even when feel like you have fallen overboard.  Success comes when you learn from the fall.

What did I learn in this experience?

If I do not have healthy coping mechanisms in place then I may turn to food as comfort!!  YIKES!  This is valuable for me to know as I can plan for that and it helps me continually commit and reinvest in things that are good for my mind and body.  My health is far too important to me to make bad choices.  I know who my boogy man is and it therefore renders him powerless.

I also gained a whole new scope of insight for my book and program development.   I could not have done that if I had not gone through what I had experienced.

Advice # 4

Don’t let your obstacles be your excuses.

You will never achieve your hot fit mama Status if you let your obstacles become your excuses.  Those excuses will keep holding your back like a bird in a cage.

We all face obstacles but those who triumph are the ones who don’t hide don’t let those obstacles become the reasons for their “cannots”.  Let the obstacles be the reasons for your “can do“

You can change your lifestyle.

You can get your best body after a baby or get your body back after a baby.

You can be your hottest, fittest and sexiest ever.

You can create a trophy worthy body .

Let your losing moments be your lessons.

If you do that then you are guaranteed of success in the future.

Despite having a few rough turns in 2011 ….Ava’s arrival was a blessing.  She born on October 24th at a very healthy 9lbs and 22 inches long.   She was a beautiful gift to me for having endured such a rough year.

I dropped 30lbs in the first 2 weeks and was left with 35lbs of hard work staring me in the face.

See…I knew it wouldn’t magically disappear.  I did feel a little overwhelmed.

I have never ever had to lose that much in my life.   I’ve helped many lose that and much more but I’ve never done it myself.  I always stayed within about 10-12lbs of contest.  Here I was with 35lbs of flub to lose.   A new challenge was placed in front of me.  There was not way that I was going to let that 35lbs of flub hang around forever.

Now..I know what your thinking.

Breastfeeding will take care of the rest.  Right?

Wrong!

I am one of those lucky 1/3 of women that holds weight while breast feeding.  Lucky me!   I was the same with my son.  The initial weight falls off and then the rest just kind of hangs in there until I wean.

Despite being back at the gym by 6 weeks postpartum….I worked my tail of for 4 months while breast feeding just to shed a mere 10lbs.    Very depressing!   I wanted my usual ability to shed 10lbs in a month.  I couldn’t tell you how frusterating that was for me….but I kept my focus.

I was always used to being able to make small changes and boom…my body would change.   It wasn’t working in this particular situation.  My thyroid was still an issue too but it was improving.  I was tired.  My joints and muscles hurt.  I developed bursitis in both knees and pain in all the bones of my feet.  This was all Lupus related and I was going to have to just deal with it to get where I needed to be.   I’ve done that through all my contests in recent years so I knew I could do it again.

You have to believe in yourself and what you can do!

What do I do to cope in the face of this adversity?  What you do in adversity is really what determines your success.

Here are my take home tips:

1. I stay positive. 

Too many people use road blocks as I way to say ” oh well”  I might as well eat that anyway” or ” who cares about the gym”.

Focus always on the positive.  You can acknowledge the negative but you must say “no thank you” and shift gears.  You cannot give your energy to the negative.

PEOPLE STOCK PILE NEGATIVE THOUGHTS AND CREATE MASSIVE HURDLES THAT MAKE ACTION DIFFICULT

I have my frusterated moments and my husband hears them all….a few times.  I acknowledge those feelings but then I focus on where I am going.

I do not give myself a choice.  I had to pick myself up, dust myself off and employ the positive attitude that I have used to overcome many other challenges over the years.  I’ve also done this with hundreds of clients over the years.   I told myself that it will pay off and that baby steps was the way to get there.  I told myself to be patient with my body.  I remembered how happy it makes me feel to be where I want to be bodywise.  My joints hurt less….I have more energy and I feel very centered and happy.   I held on to that and still hold onto that as I work towards my goal.

You must find the bliss of acheiving your goal and cling to it!  REPLAY IT AGAIN AND AGAIN!

Positivity is a skill that must be learned.  If you practice it then it will become second nature.

2.  I use baby steps to mark my progress

Expect slow and steady progress and not big over night changes.  Remember too much stress can reduce fat loss so be realistic and don’t string  yourself out over a need for rapid results.

I could not expect an over night turn around with a new baby, a 5 year old, a lazy thyroid, an autoimmune disease and the hormonal havoc that a post pregnancy body goes through.  I had to set small steps and celebrate each victory.   It starts to make you feel pretty darn powerful when you keep checking off those small goals.  It creates a momentum.

Remember: Slow progress is not no progress.

3. I practice self love and gratefulness. 

If you have just had a baby then please remind yourself that you have just supported growth of a human being for the past 9 months.  Love yourself for being able to do that.  Love yourself for your role in your little ones life.  He or she needs you and depends on you for everything.   You must love yourself so you can model that for your little one.  Also…when you love yourself then you respect yourself.  You are more likely to be realistic in the time it will take ot reach your goals.

When the cards seem heavy on the dark side then pull out the “what am I grateful for card”.

Reflect on all that you do have in your life.  Even the smallest thing and be truly grateful for it.

What am I grateful for?

I have two beautiful children, a supportive spouse who loves me, an amazing career with endless opportunities.  I get to be an IFBB athlete and compete with the world’s best and meet amazing people.   I have an autoimmune disease that could be a lot worse than it is.  I am overall pretty healthy considering.   I am truly blessed there. I love to be active and taking care of my body.  I have many amazing friends and collegues.  I have a passion for life and a love to keep learning and always do better and be better.   I am blessed and grateful for all of it.

In summary:

My daughter is now 6 months old and she and my son Tristan are my world.   I am 10lbs off my goal condition.  I breast fed for 4.5 months and the greatest shift in my body has come since stopping.  That’s just my body and I would not have sacrificed her needs for my vanity.  BUT….I am sure glad that all the hard work is paying off.  “wink”

I am not competing this year but I want my usual athletic look for Toronto Pro in June and so far it looks like I am well on track.   I also will be very busy come the fall and need to be in top form to promote fitness and wellness.

I am going to post for next week what I have been doing the past 12 weeks to drop the 22lbs.   I will also be doing a weekly post on Tuesdays going forward that will continue to document my journey.   Bikini picks are coming too.  I have been taking them all along but I want to wait until I am even closer to my target to post the sequence.

Me-5 months postpartum- On my way back.

Me- 6.5 months postpartum and 22lbs down. Total loss since baby is 62lbs.

What’s going on here?

Well…I will share a little secret with you that is becoming a big problem.  In fact…research is showing more and more that it likely is one of the big players in our obesity epidemic.  Well….that and too many lazy people parking their behinds on the couch and loading up on cheesy puffs.

You won’t get lean off of cheesy puffs!!

But Seriously….What is this secret…you ask?

XENOESTROGENS!…..dunt, dunt, daaaa!!!

The name sounds like something out of a science fiction movie but it is much closer to home than that.  These bad guys are everywhere and they are a big problem.

Why?

Well first let me tell you what these guys are.

Xenoestrogens are a class of endocrine disruptors that mimc the effect of estrogens on the body.  You can see where this could become a problem.  The whole balance of the endocrine system is reliant on a perfect balance of hormones working in tandem to create homeostasis (stable body environement).  Thyroid hormones, adrenal hormones, insulin, glucagon, and the sex hormones are a few that play critical roles in how our body uses fat for fuel.  If this balance is distrupted by external or internal factors then major problems can arise.  These hormone mimickers are also fat loving so they find our fat cells and store themselves in them.  They can then unleash their toxic aftermath from there and can be even worse when released in attempts to burn fat.

Because Xenoestrogens mimic estrogen they  really can cause problems with fat burning.  Estrogen is a fat storing and fat creating hormone.  If estrogen levels become too high then it can become increasingly difficult to burn fat for fuel.  We already know bad diet and lack of exercise can have a bad influence on estrogen in the body but these Xenoestrogens can also work agains your efforts.

Excess estrogens are throwing men and women out of balance.  We are seeing increased rates of estrogen related cancers.  We are seeing early puberty in our kids and feminization of young boys.  We are seeing obesity and diabetes hit epidemic proportions.

We know that lifestyle is huge in the prevention of obesity but the last thing anyone needs is the addition of something else to work against your progress.

Thankfully knowledge is power and knowing about Xenoestrogens and what you can do can go along way to help you get lean and mean.

Where are these Xenoestrogens?

I wish it weren’t true but these suckers are everywhere!!!

They are in cosmetics, creams, lotions, soaps, shampoos, perfumes, deodorents, hair sprays, air fresheners.  They are in pains, polishes, carpets, processed woods, alcohols, heated plastics, plastic water bottles, pesticide, herbicides, birth control pills and that’s just the tip of the iceberg.

I know…it seems kind of overwhelming.  It’s like we have to live in some sort of a bubble to be save.  Oh wait…that would likely be plastic too.  Darn it!  ahhh..the price of living in our industrialized world.

But really…there are things we can do that can help.

When your goal is fat loss and good health then this is just part of the natural process to do what you can to minimize the damage.

I have a number of great lifestyle recommendations that I suggest to all my clients but here is my biggest one.

Consume cruciferous vegetables as a regular part of your diet.

Cruciferous vegetables are amazing in that they contain a compound known as Indole 3 Carbinol.  Indole 3 is an estrogen remover so consuming these vegetables as a regular part of your diet can help bring some a better balance to your body.    I recommend one serving everyday.  At least 1 cup.

Kale, brocolli and brussel sprouts are among the best in this category.

Is there anything else you can do?

Of course and the more you do then the better you will be.

1.  Eat a diet rich in non processed foods such as organic fruits, veggies, meats and grains.  I say organic as you don’t want the pesticides, herbicides, hormones and antibiotics that are used in non organic.   Please be sure that it really is certified.  If it just says “organic” then that is really nothing unless they are certified.

2. Support your liver.  This organ has a huge burden.  It processes all your nutrients and it processes and removes all the toxins including Xenoestrogens.  It is suspected that about 80% off the population will suffer from liver congestion or sluggish liver at some point in their lives.  The burden on this organ is just to great in this day and age.   A good liver support formula in addition to a clean diet and exercise are important to keep the liver healthy.

I suggest a good liver support formula that contains milk thistle that is at least 80% silymarin.

Some other great foods for the liver:

• garlic
• grapefruit
• green tea
• avocadoes
• apples
• cold pressed olive oil
• walnuts
• cabbage
• lemons- a glass of lemon water in the morning before eating helps stimulate the liver.
• fish oil
• leafy vegetables.

I would suggest the addition of a good greens supplement to your everyday.  My favorite is Vege Greens from Progressive Nutritional Therapies.  I eat lots of vegetables but I take greens as extra insurance.  It is loaded with unique land, sea and cruciferous vegetables that you don’t get from a main diet and it has tons of supportive nutrients for all the organ systems.  www.progressivenutritional.com

3.  use glass when heating up your food and when storing hot food- avoid plastic

4. use glass or stainless steel water bottles

5. Buy cosmetics and skin care products from health food stores if you can.  Avoid buying products containing petroleum and parabens.  A good rule of thumb when buying beauty products is if you can’t pronounce the ingredients on the list then don’t buy it.

6.  outgassing effects from floors, carpets and furniture cannot be avoided as we live in the stuff but please avoid being in rooms when painting is being done or manufacturing of these items is 0curring.  I realize this may not always be possible.  If that is the case then please…at least…wear a breathing mask and do not let components touch bare skin if possible.

7. Try to buy all natural ingrendient cleaners whenever possible.  Vinegar with water as well as baking soda can be used as great cleaners.  So can oregano oil.  If you are using heavy duty stuff then wear gloves.  You don’t want the chemicals soaking into your hands.

You don’t want Xenoestrogens to get the better of  your health and fat loss results so please be mindful and take every precaution that you can.

Be fit, strong, and healthy.

Yours in health,

Tammy Strome

Okay…so I’m officially behind on every project in my life right now.

My blogs and my website are just a few of the things on my long list that seems to not be fitting into my days right now.

The very fabric of my temperment screams…DO IT…DO IT!  NO EXCUSES!

It’s not that I don’t want to do it.  Heck…I love this stuff.  It’s that I can’t do it right now.  There isn’t 40 hours in a day.  Unless..they have an app out for that now.  Ha!

Why Can’t I Get It All Done?

There is something else that is more pressing and more important that needs my attention.  I mean…I should say “someone else”.

What’s this “someone else”?

Well…I just had my 2nd child 4 months ago.  A beautiful little baby girl.

I have been blessed to be able to take the time away from business to enjoy her and the new family dynamic that it brings.  We are now a family of 4.  I have a 5 year old son as well.  Let me just say that he has done a wonderful job adjusting to being a big brother.  A few bumps but he has done great.  He adores his sister and she lights up for him like no one else.

The first 3 months after her birth were pretty typical of life with a newborn.  They were spent in full on zombie like sleep deprivation.  Like all breast feeding moms know…  I was either sleeping, nursing or trying to fit other family responsibilities in there.  Getting a shower done was sometimes a distant fantasy.

Ava at 5 weeks old with me.

I had to really be honest with myself that there was just no way that I was going to get my big “to do” list done right now as fast as I would like.  Luckily..  I actually had worked ahead on somethings to take some of the pressure off during this time.  Good thinking Tammy!!

Yes…I still did get back to training by 6 weeks after delivery.   I need and love my training.  I put that on a priority along with kids for both my mental, physical and emotional well being and also because I need to be back in prime shape before I head back out into the business world.  Let’s be honest here….my body does play a role in my business and I have to look the part.  I don’t need to be contest shape but I need to feel good about how I look.  The acute post baby body looked more like a war zone to me then what I was comfortable with.   My lifestyle is also  a key part of my well being and happiness.  It helps me be my best at everything.  It helps me to feel great so I had to put that on high priority just like I did after my first child was born.

Ava is now almost 5 months and we are getting over some feeding and sleeping challenges and she has found her place as part of our family.  I am blessed to have two very happy, healthy and energetic children and it has been great to spend more time with both of them.  It’s normally a constant juggling act between business and being a mom.

I must admit..I do love to be busy and productive.  There is a real high from a job well done.

My inner ambitious person loves to scream at me to “do, do, do” but then the mommy in me says “take this time…you won’t get it back.”   Yes…it’s almost like a split personality in some respects.   I think the big test is learning how to balance both sides.  We all need to balance our different sides.  When we don’t is usually when trouble rears its’ ugly head.

Why do we do this to ourselves?  I have asked this to myself many times and it has always been a big topic with the ladies.

I am sure this is a problem that exists for men too but it really seems that women suffer from this “I need to do it all now syndrome.”  If you are an ambitious, career oriented woman who has children and loves them more than anything then you are going to go through this on an EPIC scale.  Unless…ofcourse…you just do what you want anyways.  I hope the latter isn’t the case.

Let me tell you this. The struggle may be EPIC but the growth and abilities that arise from embracing this new phase of life are EPIC too.

I look at my to do list and I feel the tension rising in my throat.  “I must get this stuff done now!!” ” I’m deviating from my 2, 5 or 10 year plan!!”  “Ahhh..help…I’m sinking!”

I know… It sounds ridiculous doesn’t it?   I know that I am not the only woman thinking this way.   I am hard wired to keep moving forward and to always to better than before.  To learn and to acheive the next goal.

That’s why…I have to stop myself from time to time.  Just STOP!   You know what does it?  You know what stops all that clitter clatter in my head?

Staring at my daughter.  That little cherub face with crazy strawberry hair,  bright blue eyes, long eyelashes and an endless toothless grin filled with sheer glee.  aaaaah…there’s nothing like it!   How can I not stop and take it all in.  She will grow and it will be gone in a flash.  It already happened once before.

It’s okay.  I may not be “doing it all” but I am accomplishing one of the important and rewarding things in this world.   I am responsible for the proper physical, mental, emotional and spiritual development of two very wonderful beings that I have been blessed to be teacher and guide to.  This is serious stuff that you should acknowledge to yourself.

Now…why they chose me…I will never know.  Ha, Ha, Ha!!

My two little blessings!

How Can We Get Our Thinking Back On Track?

Sometimes, we just need to step back and look at the bigger picture.

Ask yourself this question

What will matter most 10, 20, 30 years fr0m now?

It’s a big question but an important one that could help you put things in perspective.

Will it be that you cleaned that closet and finally have the towels folded just so or will it be that you have raised children who are loving, responsible, hard working and caring?

Some things can and MUST wait for a while.  They need to unless you really want to cheat yourself from truly growing as an individual.

I still have my ambition and my passion to be the best at what I do. Yes…there is still the me that wants to get there like yesterday.  I am still always moving forward.  Planning, setting the next goal.   I am just accepting of the fact that for now I am moving forward a little slower than I was 5 years ago and that’s okay.

For now..he,he, he!

Having children teaches you so many lessons about life.  It has taught me to be a more balanced individual, to appreciate every single moment and to be super efficient with my time.

Geez!! I thought I was the queen of time management before? Well… look at me now!!

Every second really counts when you have children.  I marvel at any business woman/ athlete that has 3 or 4 or 5 that are all under 7 years of age.  It’s a very busy time when they are so small.

Most importantly having children teaches you that you can’t do it all at once and that’s okay.  No empire was built in a day!

Managing your time so you can get it done but in a more realistic time frame is critical to your sanity and your happiness!!

So keep your “to do” list just remember that you are a better person and a better mother when you are not stressing out over everything that’s on it.  It will get done!!!

Yours in health,

Tammy Strome

That’s right!

  It’s time to purge and recreate your kitchen so it can become a C-LEAN eating kitchen.

Let’s get started!

Step 1:    Get rid of all the clutter in your kitchen. 

What does clutter have to do with calories?   I actually mentioned this in my post last week.   A cluttered kitchen can lead to stress and stress can lead to eating.

  Think of it as damage control. You don’t need any excuses for falling off the wagon.  

Get rid of unnecessary papers and junk that may be floating around your kitchen counter or table.   This includes bills.   If you keep your bills on your fridge  then consider relocating them to an office or a hallway bullitin board.  Your kitchen should be a stress free haven.  Clean and organized.  A sink loaded full of dishes isn’t going to create that vibe so you have to keep it up.  Any mess can cause stress which can lead to cravings etc.  

Baskets and cupboards can be great for keeping things contained and or out of view.

Step 2:  Purge it all!

Remove anything processed or refined.  White bread, white pasta, packaged treats, canned fruit, canned vegetables, canned soups, frozen meals  and all the junk food you can find.  This includes all the obvious junk too.  Chips, chocolate, cookies, pastries etc.

 Don’t forget your freezer.

Throw it all in the garbage.  Don’t delay.  You need to take action now!

Step 3:  Get the essential tools and organize them.

You’ll  be getting into meal planning and cooking foods in advance as part of your fat loss goal.  It is a necessity if you are to succeed. 

In order to this, you’ll need to be sure you have the right tools on hand to make meal prep and storing a breeze.

What you’ll need:

1.  measuring cups
2. a variety of knives for cutting
3. electronic scale for measuring food portions
4. measuring spoons in multiple sizes
5. a blender and or food processor http://www.buythebullet.com/
6. glass containers for storing food and heating food in the microwave
7. good quality pots and pans
8. a cooler bag to pack your food to take it with you. http://www.sixpackbags.com/
9. good quality containers to carry food.  I prefer glass for if you are reheating or putting hot food in them.
10. Nice plates, bowls and cups to maximize the eating experience at home.
11. shaker cups for protein. http://www.smartshake.com/bodybuilder/
12. ziploc sandwich bags, freezer bags and plastic wrap
13. Vitamin holder to hold your vitamins when you are out and about.- The Smart Shaker above actually has compartments in it for holding supplements.  Pretty smart eh!!!

 I have provided some links to some products that I have tested and that I feel hold up to what you need for your new lifestyle.

A fridge full of precooked bodybuilding friendly foods is where it is at.

Step 4:   Hit The Grocery Store and stock up.

When shopping for your foods you will find that the healthiest foods that are the mainstay of your eating are usually on the outside aisles of the grocery store.

Try to stay away from the inner aisles as much as you can.   You may be tempted by brightly colored packaging that is characteristic of processed, refined junk food. 

 Food manufacturers are smart and know that these bright colors  scream “buy me..I’m yummy.”    You just need to tell yourself that what they are really saying is “don’t buy me as I will make you fat.”

Below is an outline of some foods to start stocking in your fridge, freezer and pantry.  The list is not exhaustive but it includes many of the best foods you need to be lean and mean. 

You should get into cooking foods for several days at a time  (bulk cooking) You can stock up on meats and freeze them so they can be bulk cooked when needed.  You can also liberally buy most of the complex carbohydrates as they can keep for quite a while as well.  Vegetables and fruits will need to be purchased frequently as they spoil.  I recommend refridgerating most nut butters and raw nuts to preserve them but all fats have a set shelf life before they begin to spoil.

Protein:

• skinless, boneless turkey breast
• skinless, boneless chicken breast
• egg whites
• omega 3 eggs
• tuna packed in water- not albacore
• salmon steaks
• lean fish such as tilapia, orange roughy, sole etc.
• fat free cottage cheese
• fat free greek yogurt
• Whey Protein

Carbohydrates:

• Brown rice
• steel cut oats
• quinoa
• sweet potatoes
• lentils
• squash
• cream of brown rice
• cream of wheat
• corn
• ezekiel bread
• red potatoes

Vegetables:

• brocolli
• green beans
• red, yellow, orange, green peppers
• asparagus
• spinach
• kale
• swiss chard
• cucumbers
• celery

Fruits

• grapefruit
• apples
• all berries
• grapes
• kiwi
• mangos
• oranges

This is just a list of a few top fruits.  There are many other amazing ones out there.

Healthy Fats:

• extra virgin coconut oil
• natural peanut butter, almond butter and other natural nut butters
• extra virgin olive oil
• raw almonds, pecans, walnuts, macadamia nuts etc.
• avocado
• olives

 Herbs and Spices:  Stock up on any spices for flavoring food.  Many spices can offer health benefits too.  Consider growing your own herb garden for fresh food flavoring or buy it as fresh as you can from the grocery stores or markets.

Herbs and spices will be the primary flavoring agents for all your foods and boy are they tasty.

Condiments:

• Salsa- can be made at home
• guacamole- can be made at home
• mustard
• dijon mustard
• honey mustard
• horse radish
• ketchup- in moderation

Supplement cupboard:  The bare minimum

• A good multi vitamin- I recommend Progressive Nutritional Therapies     http://www.progressivenutritional.com/
• Whey protein- I recomend Precision Sport Supplements or Progressive Nutritional Therapies http://www.precisionsupplements.ca/
• Vitamin C – Progressive Nutritional Therapies has an excellent one
• Glutamine- Gluta Plex by Precision Sport Supplements
• A good Greens product such as Vege Greens by Progressive Nutritional Therapies

Now…you have everything in your kitchen that you need to make healthy and delicious foods.

My last recommendation would be to start collecting some bodybuilding friendly recipes.  Clean Eating magazine has lots of great, fit friendly recipes.  It is one of my favorites. http://www.cleaneatingmag.com/     I also like to look through Oxygen magazine, Muscle and Fitness Hers,  Flex Magazine and Muscle Mag.

If you have cooking savvy then you can also play with making healthier versions of some of your old favorites.  That is what I love to do.

So get that kitchen cleaned up if you haven’t already.  It will be your first big step in changing your eating habits.

On my next post I will discuss 5 ways that mindful eating can help you lose fat fast!

Commit to change.

 

2012 is here and with it comes the infamous New Year resolution.

One of the resolutions that tops that list is usually to lose weight.

It sure is a good one.  Lose weight and as a result be happier and healthier.  Yet…every year so many people barely get off the starting block. 

Why is that?

Well… I believe it’s because they set themselves up for failure before they have even started.

My goal in this post and a number of future posts is to help you stick with your resolution to lose weight.    I have provided many tips on how to get in amazing shape on my blog but  I wanted to focus on small and simple things that will help you to feel empowered and feel good TODAY.  The faster you can feel better and feel success while you begin t his journey then the better your chances of sticking it out until you get there. 

TRUST ME!  do these and you can start to feel good right away.

Early support is important. The first 6 weeks is the habit forming stage so it is important that you make steps each and every day towards your weight loss.  This will help your actions become habits.   Each habit you make that is healthy will make the acheivement and maintenance of your weight loss easier.

Let me first clarify that when ever I use the word “weight loss”  I am referring to “fat loss”.

 I believe that you should be focused on burning fat and building muscle to truly reshape your body.  A fixation on “weight” when building muscle may actually scare you as the scale may go down, go up or stay the same when you are building muscle.   It is much smarter to focus on losing  inches and on how you are looking in the mirror.  Even use your clothes as a guide.

Okay so lets get started.

1.  Take Stock

Okay…you may not like w hat you see on the other side of the camera but you need to really know what you look like.   Get into a swimsuit or just go in your underwear.  Have someone take pictures of you facing front, side and back in a well lit area.   Standing with a solid color wall is usually best.  

Next use a simple measuring tape to take measurements of your problem areas.   The upper arms, thighs- upper and lower, chest, hips,  and waist are the main ones.  Record these measurements in inches.

I also suggest having a skilled professional to take your body fat.  It will be a great reference and is more accurate than the scale.  I suggest looking for someone who can do a  7 site caliper reading using a good quality one such as a Lange caliper.  Lange is my caliper of choice. 

 If you have access to any of the other great methods such as the Bod Pod or Hydrostatic weighing then go for it.  I am not really  a fan of the accuracy of cheap Bio-electrical impedenece scales.   I will talk  more about these different methods in a future post.

Okay..now you can weigh yourself.   It is best to weigh yourself first thing in the morning and in the buff.  This will get you an accurate read on your real weight.  

Many people are obsessed with weight.   Please weigh yourself no more than once a week if you must.  I suggest every 2-4 weeks so you won’t become too fixated on it.  This will also allow time for results to accumulate.

2.  Set Your Goals.

You can see more info on goal setting from one of my previous posts here.    http://tammystrome.com/2011/7-steps-to-setting-goals-to-success/

I do suggest setting short term and long term goals.  

A good short term goal might be ”I will  lose  5% body fat in amonth or lose 5 lbs in a month”  They could also be goals like “I will go to the gym four times this week” or ” I will eat breakfast every morning”

They should be specific and be goals that you absolutely cannot fail at.  You need to build a feeling of confidence through the acheivement of multiple success.  Small simple goals will do this.

Next …you set your long term goal.   An example could be “I want to lose 60lbs in 6 months”   It could also be a body fat goal or an inches goal.   The short term goals will build on each other to acheive the long term goals.

Don’t forget to share these goals with family and friends.  The support will reinforce your committment.

3.  Clean Out Your Cupboards

I will post more on this shortly to help you know what you should be filling your cupboards with but I want you to get your butt in that kitchen right away and clean out those cupboards.  Get rid of all the garbarge that is finding its way into your body.  Anything packaged is a good place to start.   Unless you know it is healthy then get rid of it.   Frozen meals, canned soups, cookies, cakes, chips, granola bars, high sugar cereals, refined breads and pastas, canned vegetables etc.   Your fridge should be full of fresh foods such as lean meats, vegetables and fruits and your cupboards should be full of wholesome grains.   Focus on spices as the best way to flavor your foods.  Trade in fatty creams and sauces for healthier, fat free versions.

Don’t fool yourself.  Get rid of any foods that could be a weak point for you.   The temptation will be too great when you are trying to retrain your taste buds.  You don’t want to set yourself up for failure do you?

For example:  I love chocolate turtles and let me tell you that I would be doomed if I kept those things in the house. 

 We all have a food weakness so we best admit it and get rid of it.

4.  Sleep More

Yes…you heard me right. Studies have shown that  If you want to shed pounds then you need to get more sleep.  

Individuals who go to bed before midnight and sleep 7-8 hours weigh less then individuals who stay up past midnight and have fewer hours of sleep.   Our bodies repair when we rest and we also secrete vital growth hormone which is important for fat loss, repair and overall health.

  Individuals who sleep less also produce more cortisol and tend to experience increased appetite as a result.  This is usually a craving for sugary foods in a vain attempt to boost energy.

Sleep will also help you feel energetic, motivated and experience more mental clarity.  You need all these to succeed at sticking to your fat loss goals.   A tired brain is more likely to throw in the towel.

5.  Drink More Water

By the time you are thirsty, you are already 2% dehydrated.  This is enough to cause negative symptoms such as fatigue, irritability, headache etc.   Lack of water also slows down your metabolism.  We are about 70% water and we need it for so many functions in our body…including digestion.  

The brain is not the greatest at detecting thirst and many people mistake thirst for hunger and eat instead.

You can do your body and your brain a big favour by drinking at least 2-4 liters of water per day depending on your activity level.  I recommend at least 3 if you are physically active and if fat loss is your goal. 

The optimal amount varies from person to person.  I feel best when I drink 4-5 liters a day.  You should go to the bathroom at least every couple of hours…more if you drink caffeine. 

How can you be sure you are hydrated?

  Take the pee test!

Check to be sure your pee is slight yellow or almost clear.  This is a good marker of hydration status.  If your pee is yellow, deep yellow or ,worse yet, brown then you are dehyrated and you need to start drinking more.   A small note:  do not take this test within a couple hours of taking B vitamins or your multi vitamin.  The B vitamins will make the pee a bright yellow. 

You will notice more energy, clearer thinking and more fat loss when you drink enough water.  You will also notice a  lot less water retention which will help you feel leaner right away.

6.  Clean Your House

Okay..this one may sound wierd and you may be saying “how will this help me with fat loss?”     This tip is from my life coaching background and I have not only tested it with clients but I have also tested it with myself.   A cluttered home equals a  cluttered mind which usually equals a cluttered body…if you know what I mean.

You may or may not be aware of it but a messy house full of too much junk will create mental clutter which creates a physical stress response.

  The home is supposed to be your sanctuary.  Your place to escape day to day stress and reflect on life etc.   You cannot do that if your home is disorganized.  You won”t even be able to think clearly.

You need to keep your home in order to free up energy for your fat loss goals.   I understand that it is not always easy when you have other people living with you.  ie: spouse and children.  This would benefit them too.   In fact…they have done studies showing kids do better on concentration and focus when working in a tidy environment versus a messy one.

You need to do all you can to keep stress hormones in check if your goal is fat loss. 

Start in your home and you will always have that calming environment on your side.

How can you declutter?

1. Go through your home and ask yourself “have I used this in the last year?”  If you haven’t then odds are you won’t.  Toss it or give it away to charity.   There is no place for emotional attachments to junk unless you want to be on an episode of Hoarders.  “wink”

2. Find storage spots for everything whether it is new cupboards, shelves or labeled bins in the garage.  When things are out of the way then your space will open up and your environment will feel calm.

3.  If you have young children then create spots where they are allowed to have toys.  A playroom or bedroom.  Have a rule for how many toys can be out in the rest of the house at a time.   Teach them to put one toy away before they start onto something else.  Make tidy up time fun.   It will require patience and persistence with young children but you are providing them with a success tool for later in life so it is worth it.  Also…if you don’t do it then your house will look like Hiroshima and you will be stressed and exhausted with trying to keep up with it all.   

Bonus Tip:  Very Important.

Don’t ignore the importance of having people in your corner to support you.  Family and friends are very important as is surrounding yourself with people who have similar goals.  If you can do it then why not hire a professional who is an expert in nutrition, exercise and support who can provide you with direction.  It really helps to feel accountable to someone.

Next week I will help you create your lean eating kitchen!

Yours in health,

Tammy Strome

A nice set of shoulders will get you noticed!!

Check out my article below as published in an earlier issue of Inside Fitness Magazine. http://insidefitnessmag.com/

Any one interested in creating a complete physique knows the importance of properly developed shoulders.

  They add to the quality and completeness of your V taper which will also create the appearance of a smaller waist for both men and women.  They add dimension to the whole body and allow each well developed proportion to flow into the next.  They simply cannot be ignored. 

 Why then is it so common to see imbalanced or inferior shoulder development?

Most people simply do not train their shoulders properly to add quality thickness and shape. They may put too much focus on isolation movements and not enough on compound movements.  They may neglect one of the deltoid muscles completely.  The most common ones to be neglected are the rear deltoids.  Overtraining is another problem that will keep the shoulders from growing.  More is not always better!

Shoulders can take several years of solid training before they reach their peak development. 

Many people just don’t have the foundation of good training and sound nutrition in place long enough to maximize results.

Here are some tips to attaining optimal shoulder development.

•  Focus your workout on compound movements.  These will build the foundation of muscle thickness that you need to show off quality deltoids.  These could include movements such as Military Press, Standing Barbell Press, Arnold Press, Dumbbell Shoulder Press .
• Keep the rep range between 6-10 repetitions to focus on building the shoulders. 
• Keep your exercises to 4-5 sets per exercise
• Include Isolation movements such as Lateral Raises and Front Raises later in your workout or use them to pre exhaust the shoulders prior to your compound movements.  An example would be super setting 1 set of  Lateral Raises with 1 set of Barbell Presses.
• If you really want to focus on developing shoulders then consider training them at the beginning of your training week when you are at your freshest.
• Keep your shoulder training separate from other body parts that involve shoulders such as chest.  This will allow time for them to recover and prevent overtraining.
• Incorporate Drop Sets, Pre-Exhaustion Supersets and regular Supersets periodically during training to help break through plateaus.
• Last but not least!  Do not neglect training those rear deltoids. Equal development of all 3 heads is critical to a balanced physique. 

Bolder Shoulder Building Workout:

Smith Machine Shoulder Press   8,8,6,6  or Barbell Shoulder Press

Dumbbell Press 8,8,6,6

Upright Row  10,8,6

Bent Over Rear Cable Flye  10,8,8,6

• be sure to warm up for 5-10 minutes before you begin your shoulder training so that the joints are ready to work.

Remember! No amount of intense shoulder training will ever build an impressive set of shoulders unless your nutrition is on track.  You have to be taking in enough nutrients and enough of the right nutrients to allow the muscles to recover and grow.

Follow these guidelines and there is no doubt that you will be on your way to Bolder Shoulders in no time!

Yours in health,

Tammy Strome

What you will need:

1 lb of uncooked peeled medium shrimp
1 Tbsp fresh minced ginger
2-3 minced garlic cloves
1/4 cup low sodium teryaki sauce
1/2 cup low sodium chicken broth
1/4 tsp crushed red pepper
2 tsp olive oil- extra virgin/cold pressed
3 cups baby broccoli florets
1 cup red bell pepper, seeds removed and sliced into strips
2 carrots thinly sliced
4 tbsp sliced scallions
1/2 cup raw peanuts

Directions:

Toss  the shrimp together with ginger and garlic. Put in the fridge for about an hour. Mix teriyaki sauce, broth, and crushed red pepper. Heat oil in large skillet. Add shrimp mixture, cook for 3-5 minutes until they are pink.

Add teriyaki mixture, broccoli, bell pepper, carrots, and 2 tbsp scallions; mix lightly. Cook until the vegetables are tender but still crisp. Stir frequently. Add peanuts, and remaining 2 tbsp scallions. Mix lightly.

Serves 4 poeple.

Amount per serving: 296cals, 18gp, 19gc, 18gf-healthy fats.

You can keep it together this time of year too.  It doesn’t matter whether you want to maintain the great success that you have made over the summer or if you are now finally ready to take some action against the blubber that has been bothering you.

Here are few simple reminders that can go a long way towards your success when used as the back bone of your fat loss strategy.

1. MOVE IT TO LOSE IT.

Don’t use the cooler weather as an excuse to curl up with a pumpkin latte.   Get that b0oty moving!  Hit the gym with a friend regularly, take a new class or take your training outside on the trails.   Just remember to keep active and incorporate resistance work into your training to sculpt a nice, toned body.

2. DON’T SKIP MEALS.

Not only are you depriving your body of the nutrients it needs to sculpt shapely muscle but you will also set yourself up for binge eating because you are so hungry.  Going without food also teaches your body to hold on to fat.  It no longer knows when its’ next meal is going to be so it expends fewer calories.  It can also become very savvy at storing extra calories as fat.   Ah….the joys of evolution!!!

Aim to eat 5-6 small meals spaced 3 hours apart and try never to go longer than 4 hours.  This way your body has a steady supply of nutrients coming in for building lean muscle and keeping that body in fat burning mode.  These meals should be a good balance of healthy protein, low glycemic carbs, vegetables, and healthy fats depending on the time of day and what your goals are.

A things worth doing are hard work!

 

3.  DRINK LOTS OF WATER.

I know you hear this a lot but it is so important to drink enough water.  Water helps flush toxins out of your body but it also helps with protein synthesis and maintaining a healthy metabolic rate. 

I suggest a minimun of 10-12 glasses per day but drink more if you are very active and if solid fat loss and muscle building are your goal. 

Do you love your morning java?  Remember that caffeine dehydrates you.  For every one cup of coffee you drink, drink two cups of water to replenish the lost fluids.

4.  LOVE YOUR VEGETABLES.

Not only are vegetables loaded with  nutrients that your body needs to keep it humming but they are also very fibrous and filling.   The best thing about them being so filling is that vegetables are very low in calories so you can eat many more, be full and have lesss room for foods that will not help your fat loss quest.  Filling up on good foods that are lower in calories will help you shed the excess pounds so use vegetables as your secret weapon.

5.  BE MINDFUL WHEN YOU EAT.

Be fully present when you eat your food. 

 Many studies have shown that people tend to eat more food when they are not paying attention to the act of eating.  ie: watching TV or reading a book.   Turn off the TV and take the time to chew and enjoy each mouthful.  You will eat less as a result and stay leaner too. 

It is also very true that it takes time for the brain to register that the body has had enough to eat. In fact it takes about 20 minutes.  Eating slowly will allow your body the time to catch up to know if you have eaten enough food.  What a great way to avoid overeating.

Being present when you eat is so important in winning the war on fat.  I suggest keeping a food journal.   You are less likely to steer off track when you know that every bite counts and it will all be there on paper.   You need to use the honesty principle here.  Lying to yourself will not get your anywhere. 

6.  ALWAYS HAVE A BACK UP PLAN.

Don’t risk getting stuck somewhere un-prepared.  You should always plan ahead to have your food with you but emergency situations are bound to happen.

This is why you  need a back up plan.

  Keep a healthy protein bar in your purse for when a meeting runs long.  Stock protein powder, a shaker cup and more protein bars in your car.  Pack extra nuts and vegetables so they can be in easy access for emergencies.

Going to a special event?  Commit to what you will allow yourself  to have that will not throw you off track.

If you think that others might pressure you to deviate then practice your exit strategy before hand.  

Even imagine what they might say so that you have strong follow ups to their challenges or comments.   Peer pressure exists even in the adult world.

Above all…remember that these are your goals and it is you that has to look at yourself in the mirror in the morning. 

Yours in health,

Tammy Strome

It is not a muffin recipe that you would have in a “get ripped” plan but it is certain one that could be used as part of a maintenance plan.  It is choc full of wholesome food ingredients. NO GARBAGE HERE!!! 

Try it out and let me know what you think.  YUM!!

IPLX PROTEIN CHOCOLATE PEANUT BUTTER MUFFINS

• 1/1/2 cups organic quick oats
• 1cup organic flour
• 1 cup organic whole milk
• 1 scoop IPLX chocolate peanut parfait protein powder- by Precision Sport Supplements.  www.precisionsupplements.ca
• 2 tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon
• 14 medjool dates finely chopped
• 2 organic eggs
• 3 tbs extra virgin olive oil
• 1 cup crunchy organic peanut butter
• ½ cup organic prune puree (baby jar)
• 1 cup dark choc chips

Directions:

1.  soak the oats in the milk
2. add the dry ingredients with the dates
3.  mix the peanut butter, egg, oil together
4.  blend all ingredients and add more milk if necessary
5.  spoon into paper muffin cups and bake at 375 for 20 min

Approx 250 cal per muffin, 7 g protein, 4 g fibre, 45 g carbs, 6 g fat (good fat)

Do you want to make this a bit more lean and mean?  Try these suggestions below!!

1. eliminate the chocolate chips

2. Use skim milk instead of whole- stick with organic

3. Use 4 egg whites instead of 2 eggs.  Keep it organic.

4.  You can also modify the amount of protein powder you use to increase protein content.  Just keep in mind that you will  have to adjust the rest of the recipe to reach   the right consistency.  Higher protein muffins will always be a little harder but they will still taste just as good.

Focus is the name of the game to acheive your goal!

 

Goal Setting Foundations

If you want to reach your goals then you need to have a plan.  You need to make a deadline.  You need to know what you need to do reach that goal.  Clarity is critical and action without passion will not get you your best results!

Whenever I talk with any one about a goal they want to acheive, I always remind them of the above rules to goal acheivement and I always ask them the below questions.  These are questions that you need to ask yourself when setting out to pursue any goal.   

1.  “How bad do you want to acheive this goal?” 

2.   “What would you do to get there?”  

3.   ”How would you feel if you did not pursue this goal?” 

 These questions always help my clients to narrow their focus and assess their truest desires.  

There is no way to hide a lack of passion.  It will be very apparent.   It will be apparent to you too if you ask yourself these questions.

  I also always remind my clients that they must intensely desire this goal- the more energy and excitement attached to a goal then the faster it will materialize

7 Steps Towards Your Goal

 1.  Decide:

Decide exactly what you want.   Ambiguity affects your focus.  You need to know what you are after.   Make your goal clear, specific, measurable and time bounded

DO NOT JUST HOPE FOR THE BEST.  SUCCESS DOES NOT COME FROM HOPING.

 a)     I want to win Canada’s by 2012 and earn IFBB Pro Card Status.

b)    I want to sell 10,000 copies of my DVD by August 2012.

Remember to value your time:   If you wonder if something is a time waster then ask yourself.  “ Does this move me in the direction of reaching my goal”  If it doesn’t then get on task.

2.   Put it in writing.

 When you write you put into action the laws of attraction.  It also gives you a sense of control and power which makes achieving the goal easier.

  3.    Be willing to pay the price. 

 For all we want there is a price to be paid.  You must sow what you reap before you can reap what you sow.

4.  Create a Plan.

Make a list of all you can think of that is needed to achieve your goal.  Prioritize how you need to proceed to get there.  Follow a “step 1,2,3” for each item on the list.

This will help you see possibilities you might have missed.

5.  Take action on your plan.

Even if it is just a phone call or an email or 2 more minutes on the computer .  Taking action builds on your guarantee of success.

6.  Do something every day.

Everyday do something that moves you in the direction of your goal.   This builds on the momentum towards the achievement of your goal.

7.  Never give up.

 Pick yourself up and dust yourself of.  Don’t let obstacles hold you back.  Failure breeds success.

 IMPORTANT TIPS IN GOALS SETTING:  Never forget these!

•  Goals must be yours.
• Goal must be meaningful
• Goals must be specific and measurable
• Goals must be flexible
• Goals must be challenging and exciting
• Goals must be in alignment with your values
• Goals must be balanced
• Goals must be realistic
• Goals must include giving
•  Goals require support

Yours in health,

Tammy Strome