Staying POSITIVE and what you can do to REMAIN Positive!

Do you believe that positivity is something that you naturally HAVE or something that you have to work on daily? As far back as I can remember, I've always considered myself to have a pretty positive attitude on things BUT I do recall having a LOT of negative influences in my life too. These negative influences can be people AND things that have steered me in the wrong direction or have clouded my outlook on life; preventing me from tapping into my full potential. And havng these negative influences in my life for extended period of time have prevented me from being positive and loving myself along the way. 

No do NOT get me wrong here, we all have to take responsibility for our own actions BUT at the same time, we also have to SEE that there ARE ways to get better and it is up to us to take these steps to feeling and looking better. I do NOT blame my past for the decisions I have made but I do look at it and try to learn everything I possibly can. Its taken time to get to this point but let it be known that its NEVER too late to change and its NEVER too late to decide that you want change in your life.

Being positive is a HARD thing to do; especially in a society that we have limited control over things BUT there is ONE thing you can ALWAYS CONTROL.... its YOU! Controlling yourself and the way you react to situations WILL either bring you into a negative state or a VERY positive one. NO ONE IS PERFECT and we will ALL make mistakes along the way but as long as we are learning and changing, we are WINNING!

Here is a quick look into some things that help me stay positive and what I am currently doing. 

Here are some additional tips that you can add to your own positivity journey {full details at http://www.positivityblog.com/index.php/2014/04/09/how-to-stay-positive/):

1. Find the optimistic viewpoint in a negative situation.
   1. There is always a positive!
   2. There is always an opportunity!
2. Cultivate and LIVE in a positive environment.
   1. You ARE who you hang around the most.
3. Go slowly!
   1. JUST SLOW DOWN! Don' move so fast through life.
4. Don't make a mountain out of a molehill.
   1. Say STOP. BREATHE. REFOCUS!
5. Don't let vague fears hold you back from doing what you want.
   1. Ask yourself... WHAT is the worst that could happen?
6. Add value and positivity to someone else's life.
   1. What you send out is what you receive back.
7. Exercise regularly and sleep well.
   1. OBVIOUSLY!
8. Learn to take criticism in a healthy way.
   1. Don't reply right away.
   2. Really LISTEN to the criticism.
   3. Remember that the criticism isn't always about you.
   4. Reply or let go. 
9. If something still gets under your skin the nknow what to do.
   1. Let it out!
   2. Improve your self-esteem.
10. Start your day in a positive way.
    1. Be carefull HOW you spend your mornings! If you get going TOOOOO fast or with FULL SPEED AHEAD, you could be setting your day up for disaster. Wake up a littler earlier and start SLOW.
11. Mindfully move through your day.
    1. LIVE in the moment and move slowly through your morning and the rest of the day. Take time to BREATHE

Sandy's HEALTHIER Chicken Cacciatore

My LOVE for Italian food and my desire to try and eat clean doesn't always find a good balance because lets be REAL here... Italian food is FULL of cheese, carbs, fats, oils, and so many other DELICIOUS ingredients that are not always on the healthy list. Now balance is KEY here and YES, you gotta just go all out and be REAL with the situation BUT if you've got some serious goals in front of you, you have to find ways to make the meals work within your guidelines. 

SO, in an attempt to satisfy my desire to eat WHATEVER the hell I want to, I am on a MISSION to take my fave meals and make them more healthy; without losing the FLAVOR! Here is one I KNOW you all will LOVEEEEEE as much as my family does. Enjoy!

"Healthier" Chicken Cacciatore

Ingredients:

• 1.5 pounds skinless chicken thighs (with the BONE if you can find it)

• tablespoon olive oil

• 1/4 cup low sodium chicken broth

• 3 garlic cloves, chopped

• 1 cup onions, chopped

• 1 cup bell peppers, chopped

• 1/2 packet Sazon Tropical Seasoning (I know its WEIRD but its LOW in sodium and adds a tremendous amount of FLAVOR!)

• 28oz can NO-sodium organic diced tomatoes

Directions:

1. In a large pan, heat oil and chicken broth on medium-high heat until sizzling. 

2. Add in garlic, onion and peppers; saute for about 10 minutes. Reduce heat to medium.

3. Add in chicken and sprinkle sazon seasoning on top. Cook on each side for approximately 3-4 minutes; you are just trying to add some color to the outside of your chicken aka get it a little crispy-looking.

4. Pour in can of chopped tomatoes; cover and SIMMER for as long as you possibly can. (I simmered for about 2-3 hours; turning the chicken every 30-minutes.)

5. Serve over whole wheat pasta with a side salad and you are GOOD TO GO!

Shakeology POWER Protein Balls

So easy, so delicious, so nutritious and SO WORTH IT!

I make these pretty often, stick them in a sealed container and toss them in the freezer. They are the PERFECT pre/post workout snack as well as a little something when you're craving that SWEET treat! ENJOY!

Protein Bites

• 2 scoops Shakeology
• 1 tbsp melted coconut oil
• 1 tbsp peanut butter
• 1/2 cup oats
• enough water to mix
• few drops coconut extract (optional)

Mix all ingredients (you may need to add a little more oats/protein powder or water to get the consistency you like. They SHOULD be sticky! I spray my hands with non-stick cooking spray to help roll them.). Roll into small balls or press flat and cut into small bite-sized brownies.

Fit4Lyfe Memorial Day Workout & MURPH WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

THE EVENT:
Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Fit4Lyfe, we will be supporting the Murph Challenge by completing “Murph” workout on Memorial Day beginning at 930am (you have until 1030am to START your WOD).

THE WORKOUT:
Break up the pull-ups, push-ups, and squats as needed but you must start and finish with a mile run (2 miles total). If you’ve got a twenty pound vest or body armor, wear it.

TIPS and TRICKS:
For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time.

Pushup burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

5-10-15
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:

20 rounds of...
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15
If pushups are a particular challenge for you consider the following scheme:

20 rounds of...
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5
Similar to the 5-5-5-15

20 rounds of...
5 pullups
5 squats
5 pushups
10 squats
5 pushups

What To Expect
Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:

+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can)! Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each AND EVERY year. Let this be YOUR year you start AND JOIN FIT4LYFE as they complete it.

Get registered in ADVANCE at http://bit.ly/F4LMURPHWOD

Good luck Fit Fam!
 

How becoming an NPC Bikini Competitor CHANGED MY LIFE---- Part 1

In June of 2015, I decided that I wanted to pursue a lonnnnnnnnnng time goal of mine aka become a Bikini Competitor and hit the stage. Like many of you, I had NO idea what was involved other than it required a lot of focus, dedication, consistency and HARDWORK. I did NOT do a ton of research but I have always followed competitors as well as read reviews online; all of which pushed me to just GO FOR IT. I committed, found a Coach, joined a TEAM and went ALL in! When I mean ALL IN, I MEAN IT! My life went from crazy to C R A Z Y in a matter of 2-minutes FLAT. I really had NO idea what I was in for but I did know that I was going to follow the plan to a “T”, do the BEST that I could and SHOOT for a TOP placement at any show I entered. I mean H-E-L-L-O…. If you go through the WORK that is involved and are truly IN this to not cheat, focus and freaking DO IT, ya better believe that you want to PLACE in the TOP FIVE!!! (Anyone that says they are in this for the “fun” is full of it because there is NOTHING fully fun about what I am about to share with you. The WORK is beyond anything you will EVER imagine and YES, it’s cool to see the changes and to feel in control BUT it’s not “fun” as in going on a vacation or riding a roller coaster! This shit is REAL LIFE and many competitors go through it!)

July 2015 was my official PREP START and I was 12-weeks out from my FIRST NPC SHOW EVER—- HOLY SHIT I am really doing this! Below is my very FIRST check-in photo collage and let’s just call it as it is because I’m not about hiding anything… I was SKINNY, not a lot of muscle tone and well, I wasn’t in this for the weight loss anyways SO anyone that judges me on that can just close up this blog right now because it’s not worth you reading on. I have worked out for the last 15 years and being a Coach, Trainer and Gym Owner myself, I’ve been pretty educated on health, fitness, styles, weight loss and on and on and on. I applied my own knowledge with that of my Coach to create a plan that worked for me at the time— it was honestly flawless as I saw results week after week after week. The results were motivating. moving and SHOOK my soul to want to hit that stage!

My prep in a nutshell was as follows:

• 20-30 minutes Fasted Cardio (I started with my at-home programs such as Focus T25, Insanity MAX30 and 21 Day Fix but slowly transferred over to treadmill sprints as my energy levels got less and less)
• Lifting Schedule 4-5 Days/week in the afternoon
• 20-30 minutes POST LIFT Cardio (easy, simple treadmill incline walking)
• 5 Meals Per Day (combo of clean protein, veggies, sweet potato, shakes, etc etc with a very strict cycling pattern that changed weekly)— 1 REFEED meal per week based upon how my body was responding aka E A T good yummy food!!! Haha

So YEAH…. It required a LOT of planning on my part because I wanted to try and keep my normal kid and family routine in place. I had to make sure that morning cardio was done BEFORE kids woke up and that allllll workouts were done by the time I picked up the kids from school. PLUS had to work in regular work hours, meal prep time, house cleaning time, husband time and well…. So much more! It was MADNESS fir the first 3-4 weeks until I got the hang of it but in time, it all worked out and I moved forward. I share this detailed part because it takes a LOT and although this can be done in longer than a 12-week plan, 12 weeks is normally the longest I would recommend a depletion diet/intense regimen without a break.

Hours, days and weeks went by SLOWLY but they passed! I did the work EVERY SINGLE day and NEVER MISSED a meal or workout! Two weeks into prep, I even traveled for FOUR days to Beachbody’s Summit in TN and brought allllll my food with me. I got sick ONE time during the whole 12-weeks of prep and NEVER skipped out or got off track— talk about freaking dedication and PROOF that if YOU want something, you WILL find a way to get it and make it happen. Excuses are going to happen naturally— I have TWO young boys, a husband, house, multiple businesses and more; but I didn’t let it get in the way because I wanted it BAD! Your goals have to be GREATER than your excuses in order for them to push you to DO and BE more.

Peak Week, Nails, Hair, Tanning, Bikini, No Sleep, Tilapia (which BTW I eat NO fish and made it through…yuck!)… hit the stage on SEPTEMBER 19, 2015 at my very FIRST NPC SHOW in Boca Raton, FL! WOW WOW WOW, the incredible bodies, the stories, the posing, the EVERYTHING was just incredible! These shows are PROOF of hard work and what it takes. I was SCARED, NERVOUS and honestly, had lots of doubt that I would not even make it to call outs BUT I stayed strong, kept my composure and PRAYED that allllllllll my trainings, meals, skipped outings, STRUGGLES, sacrifices would PAY OFF on that stage…

IT DID IT DID!!!!!!!!! I placed 1st in Bikini Novice Class C and was over the moon— what an AMAZING experience! My whole team PLACED and we all walked away that night feeling like a million bucks!!! EVERYTHING was worth it for that moment of success. EVERY workout, EVERY meal, EVERY tear, EVERY moment of weakness… it was ALL WORTH IT!

Left that show with so much excitement for my next show but more importantly, to find the closest burger joint to GRUB— haha! Spent that night and allllllll day Sunday just soaking it all in and enjoying time with friends, family and FOOD; actually it was a little too much and I ended up sick Monday morning but HEY, I was warned to not go too crazy. I ate way toooooo many sweets and after 12-weeks of NOTHING, my body was like HELL to the NO you are not going to do this to me…. So yeah, I learned my lesson QUICKLY!  This was also a small peak into HOW it can get ugly if you so not allow yourself cheats or a balanced lifestyle— you can go WAY OVERBOARD quick!

Weekend came and went; I kissed my trophy goodnight and started BACK on prep for my SECOND SHOW… October 17, 2015 in Ft. Lauderdale, FL! Being that this show was only 4 weeks away, I took one week to REVERSE DIET aka bring my body back to eating a higher amount of foods and then started prep again. In 3 week’s I was leaner and READY to do this again.

My second show was a little different as it was a much bigger show, more incredible athletes and the overall experience was just not as exciting for me. Maybe because I knew what to expect or maybe because I was tired or maybe because I didn’t have my full on support crew like I had the first go around?!?!! Not too sure but it was just different and this was my FIRST hit with “is this something I want to do long-term?!” I also just did not feel RIGHT… something was off and that can truly effect your placing; which it seemed to do! I truly felt like my body was taking a weird turn… like it wasn’t responding as well as it did the first go around… BUT I ignored it! (bad choice!)

I placed 5th in Bikini Open Class C and 7th in Masters—- not too shabby but I was SO pushing for a better standing and I really wanted to be NATIONALLY QUALIFIED at that show— I did get Junior Nationally Qualified; which I was HAPPY to take!

My 2015 competition season ended there! I enjoyed the night with my team, had a GREAT post birthday celebration with friends the next day and then jumped right back into eating clean and working out that Monday—– hhhhhmmmm, MISTAKE NUMBER 1—- I didn’t know ANYTHING about a true reverse diet and that I should have SLOWLY introduced foods into my diet rather than all at once AND that I should have taken a week off from the INTENSE workouts and regimen AND that I really should have questioned HOW to get back on track. I should have gotten on a proper reverse diet plan… but I was uneducated and honestly, didn’t think my body was that affected. SHOOT… I thought I was going to keep this amazing physique year-round; haha, that was a rude awakening.

Even HEALTHY foods had a negative impact on my body and I ended up gaining a crazy amount of weight in a very short period of time. SCARY is an understatement and this was another look into “do I want to do this again”. Do I want to do this yo-yo dieting that I tell all my own clients NOT TO DO? Do I want to deal with the emotional roller coaster? Is it really worth it?

I drifted into a state of minor depression and a constant battle with putting myself down for looking the way I did. I was 20 (TWENTY) pounds heavier than stage weight— which was only 118 lbs so I was SKINNY on stage BUT I was at a higher weight AFTER than I was when I first started prep; talk about depressing! It was NOT healthy at all! I should have educated myself more on WHAT to expect and I tell ALL my fellow friends that want to compete or are in their first prep to WATCH IT. The body you have on show date is NOT MAINTAINABLE— it is NOT MAINTAINABLE and to think that it is crazy talk! I BELIEVED IT WAS and was never told it wasn’t!

As I wrap up this first part of my NPC Competing Story, I want to leave you all with this…

Competing is HARD! It is NOT easy and its something that may look super duper COOL and PRETTY and AMAZING and worth it BUT each person needs to evaluate their own goals and go from there. There is a healthy way of doing things and there is an unhealthy way. Many of my fellow competitors have AMAZING results their first prep (like I did) because you are putting your bodies through a crazy SHOCK and the response is amazing… but eventually your body catches up. Our bodies are the most COMPLEX thing ever and we really need to listen to it and take the approach that is best.

Ultimately, live a HEALTHY, some-what “balanced” life that you LOVE! If you want to compete, stay tuned for more tips and stories that I will be sharing. Have FUN and do it because YOU want to and not because anyone else wants you to.

Until then… be SAFE, be HAPPY and stay HEALTHY!

XOXO
Coach Sandy T

7 Day FREE Clean Eating Group

I do NOT diet... I eat to FUEL my goals and dreams! #REALITY #nomoreDword

Each one of us is at a different point in our lives and although it may seem like we all want to be "skinny" or lose a few "pounds" or even "quit eating sweets" {which are all OK too}, we do have one thing in common... We wanna be HEALTHY! Wouldn't you agree?!

Have you found yourself questioning:

• Your meals.
• Your cravings.
• Your lack of eating or eating too much.
• Your desire to want to eat clean.
• Your results or lack of.
• Or simply your desire to just have more energy to make it through the day???

Over the past 6 months, I've struggled with all of the above and it's really really hard to function and be OK when you work so hard and want something so bad. Eating can be a daunting task and something that many of us are scared or completely clueless as to where to start--- I totally get that!!! BUT at the same time, food is FUEL and if you're dismissing it or not truly connecting and ENJOYING meals, your food WILL fight back!

On May 2nd, I am starting a 7-Day FREE Clean Eating Group where I will talk and share about:

• Meals
• Recipes
• Kid/Family Friendly Ideas
• Portion Control
• APPROVED SWEETS! {I'm IN... Haha}
• BALANCE!

By the end of the week, you will feel:

• In control.
• Energized.
• Cleaner.
• Filled with information and ideas.
• Confident.
• Accomplished!

If you are NOT a Coach and NOT actively working with one, please send me a friend request on Facebook at FIT4LYFESANDY and send me a message mentioning this blog post or head on over to the EVENT on Facebook and JOIN. I will send you some additional info as to what to expect and how to join us.

I am READY to share my experiences and journeys! This is going to be a GREAT pre-SUMMER goal :-)

Love-Peace-Happiness-BALANCE
Sandy :-)