::Freak_Mode::

Hello Everyone!

When you do all of your contest prep on your own....you have to do this.

I hope you are doing well. Yesterday marked 8 WEEKS OUT from the NPC FOX CITIES SHOWDOWN! I cannot believe how fast time is flying by during contest prep. I am enjoying every minute of it, smiling over my accomplishments, and learning from my struggles. I never thought that I would be able to accomplish this journey this semester with student teaching, and I am doing more than accomplishing it, I am kickin' some serious booty :)

My beautiful Mother, and Me at FCS last year :)

I wanted to take some time to thank a few people. First, I would like to thank my Mom, Denise Lindbom. She is such a big support to me. I am so thankful to know that even though I am away at school, she is still rooting for me and doing what she can to make this a smooth process. Every time I go home to visit, she has the kitchen full of foods that I can eat and stay on track. She also always sends me back to school with more cooked-up chicken so I have one less thing to worry about for the week. She mails me inspirational cards, and we talk on the phone daily. Thank you, Mom. I love you!

Diana and Me last year at FCS! :) This is the day we met! <3

Diana Kersten- You are my iron sister and a wonderful friend. Thank you so much for supporting me DAILY. You make me smile and laugh throughout the day, and I appreciate everything you do for me. Even though we have only known each other for just under year, you are so close to me at heart. I am so proud of everything you have accomplished, and I cannot wait until April 28th!!! We are going to blow the roof off :) Thank you for being my guardian angel here on earth, and helping me each day get closer to my dreams. Keep on rockin', Dirty Diana!

Corey Pedri- You are one of my best friends. Even though you are not with me this semester (because you are off kickin some booty at the Mayo!), I still take everything you taught me this fall, and apply it at each workout. I go into ::FREAKMODE:: every single day...you would be proud! I seriously would not have made the progress I did in my "off-season" if it wasn't for you and the hours you spent lifting with me, and teaching me new exercises to add to my routine. Not only were you a great motivator in the gym, but you always supported me, and picked me up when I needed a boost. You are a great friend, and I am so proud of you! Thank you for helping me get closer to my dreams. Wherever you end up...you will always have a special place in my heart.

Mrs. S- You are the most amazing Co-operating Teacher I could ask for. I am so thankful to be completing my student teacher placement with you. You support me both in teaching, and my passion for competing. Thank you for accommodating me throughout the day to ensure that I can get my meals in, and also for not keeping me late at night because you know that I need to get to the gym. Your are understanding, patient, and supportive. Thank you for all you have done!

CARDIO

I am actually loving cardio. {weird...right?} Sometimes I walk up the stairs to the cardio area with a "sigh...here we go again" type of feeling, but then I am quickly reminded why I am doing it. As I am givin' 'er on the treadmill, elliptical, or stair-master, I jam out to my Cardio Cutting Playlist and envision the stage. I think about the feeling I get when I am there, and great it is going to feel when I get to show off all of my hard work. The feeling is indescribable, and I cannot wait to experience it again. Sometimes the songs will come on that I practice my posing to, and I almost want to turn around and flip my hair and look back, but then it hits me that I am in a gym. On a treadmill. In clothes....not on stage in a bikini looking back at the judges :) ::Living, Breathing the DREAM. Every. Single. Day::

This was the first weekend that I did not go home to visit my family for at least a day, so I was able to do fasted cardio in the mornings. This has not been part of my plan so far this contest prep, but why not get ahead when the opportunity is there? I have done two a days on the weekends when I am at home with my mom, but I just have not done the cardio part fasted. I really enjoyed it, and it was a great start to my day. 

After getting some suggestions, and downloading some songs that I have been meaning to....I updated my playlist:

PLAYLIST:
Firework.......Katy Perry (This was my ultimate favorite song last contest prep)
Circus..........Brittney Spears (For you, Angel!)
Ni*** in Paris......Kayne West and JayZ (For you, April! We love dancing to this one!)
Girl all the Bad Guys Want.....Bowling for Soup (I still think they need to re-write this song, hardbody style)
S & M.....Rihanna (always pumps me up!)
Bad Girlfriend........Theory of a Deadman  (Reminds me of someone I know haha)
SOS.......Rihanna (<3 her!)
Sexy and I know it!......LMFAO (For you, April!!!!!!!!)
Dirrty.......Xtina (Think you would like this one, Durtyyyy Diana!)
Can't Hold us Down....Xtina
Superbass.....Nikki Minaj (Hey JT BIGBACKMONEYYY! This one is for you, pal! SUPERbootyBASS!)
Push it....Salt n' Pepa
Set Fire to the Rain...Adelle (There is just a lot of heart  and emotion in this song so I like it towards the end of my cardio session)
Waka Waka.....Shakira  (Mizz Heather ZUMBA Wanta!)
Can't be Touched (For Corey...from my Freak Mix!)
Sound of Madness (Also for Corey...thanks for all the songs before you left!)

I enjoy having songs that remind me of others while doing cardio because it motivates me to push harder because I know they are counting on me to word towards being the best! I really do not think that I could go a day without out. It is hard to imagine what other teachers do at the end of the day to relive stress...the gym helps me and I couldn't survive without it :)

Another aspect to cardio that as made it easier, is I recruited one of my buddies from the gym to compete at the Showdown. He will compete in the Men's Physique  B Class. It is somewhat comforting to look over and see someone else givin'er on an incline too :) {Keep up the hard work, Mr Peters! I am proud of you}

TRAINING
 I love going to the gym every single day. I think about it periodically throughout the day, visualizing what I will do that night, and what exercises I will do for each muscle group. Last week I had a bad cold that hit me pretty hard, but I only had to take one unscheduled day off during the week to fully rest/recover (which was actually much needed because I did full body last Saturday instead of taking the day off). The lunges have still been added in every other day for extra glute work, and I bumped up the weight from 75lbs to 100lbs now while doing them. {I always enjoy a challenge!}.

I also added in last week, an extra 100 squats with 100 lbs on Friday nights....and let me tell you...I can still feel it today with it just being a couple of days ago. I will push it to the next level in every area to ensure I am satisfied with what I will showcase on April 28th. 

I have not lost strength for the most part, other than the fact I am not able to bench plates anymore. I am doing more dumbbell exercises when possible instead of barbell because I do not always have a spotter. I have a bad shoulder, and I do not want to risk injuring myself for lifting too heavy without a spotter. I know my limits.

PS- I am still LOVING my Vibrams!!!! I have noticed significant difference in my leg development/definition since I have started training with these shoes.

DIET

My diet is going super. I am on track, and I have not made any significant changes yet in my contest prep. I am still consuming the same foods (egg whites, chicken, tuna, salt free rice cakes, sweet potatoes, green beans, raw almonds, natural peanut butter etc). The only changes I have really made in the past week was switching out less carbs, and eating more healthy fats instead. I am really thankful that I have Celiac Disease and I think that it is truly a blessing in disguise. The foods I once craved, I am now unable to have so it makes it so much easier this time. Yes, I know they make Gluten-Free options, but I do not like to make exceptions. I also do not want to torture myself if I find something that looks good. I will wait to look more into these options once the 8 weeks have passed. I am not really craving anything like I was last season

BODY

I was at a plateau the past couple weeks with my weight, and I was feeling discouraged. I know it is just a number, but I like to use it for guidance during contest prep. This week I plowed through that wall and I dropped 4 lbs. Some of this could just have simply been made with the slight tweak in my diet with lowering carbs, but either way I can see significant changes in my body.  I am tightening up, and really feeling good about how I am looking at this point. 

My friend Docta Ryce tested my body fat for me, and I am very happy with the results. I know these tests are not super accurate, but it is still reassuring to see that each area has decreased, and I have made progress in the past two weeks. 8 weeks out and I am at 13%. I know what work has to be done to get to my goal.

LIFE

Basically everything is going pretty good for me. I am enjoying every second of student teaching, and I am learning a lot! These next two weeks are my "full time" weeks to teach the second graders. I am very excited because we are starting our Natural Resources unit and Introduction to Mammals which both tie in nicely with my environmental education minor. I have a lot of great ideas and resources that I am excited to share with the kids! Looking ahead to summer I am finishing up my application to teach summer school in the district I am in right now (CRAZY! I can't believe it...my first application to teaching in the "real-world" aka a big girl job) haha I am so excited!! There is an environmental education related program at the intermediate level (3rd-5th grade), and I am really hoping to get in there. I really have a passion for introducing students to the out doors and increasing their awareness and environmental sensitivity of the world around them.  Keep your fingers crossed!!!!!

FUTURE...

I have been looking ahead to the future as I am coming to an end in my college life as a student with graduation approaching quickly....and many new beginnings to come. I feel for the first time in my life, things are going in favor for me. I am a firm believer that everything happens for a reason. I have been working hard in every area of my life and I really believe that things are unfolding. I have faith that I WILL graduate with a full time teaching job. I am working very hard, and it shows in my teaching abilities both in and out of the classroom. I also have faith that I WILL take my fitness career to the next level with the upcoming year. I will be out of college and will have the perfect opportunity to be established in a career, and have the money to achieve those goals as well. I have it listed on my goal wall that I WILL be an IFBB Bikini Pro and a sponsored athlete by the time I am 25...CLOCKS A TICKIN' SJ! :)

BELIEVE it and you will ACHIEVE it!!!!!!!!!!!!!!!!!

Have a fantastic week!!!

<3 SJ

I didn't know what to call this one :+)

Hello Everyone!!!! 

Picture my mom gave me to hang up at school. It is my favorite bible verse {Phil 4:13} and zebra print...two things I love:)

Good Morning and Happy Saturday to you all!!!! I had a really busy week because on top of training two hrs a day and everything that goes along with contest prep, teaching full time, I also had parent teacher conferences, and my first university supervised lesson.  Everything went great! I really enjoyed meeting the parents of my students. They all said they hear about me at home which is good because that means I am doing something right :) My observed lesson was on Wednesday and I did a math lesson on fractions. For those of you that know me...math was always a challenge. I chose to take the most challenging subject and get it out of the way first. My university supervisor was very happy with my lesson and could not think of anything for me to improve on. I do not know how I will top that lesson for next time...oh wait I am already working on it :)

Today marks 9 weeks out from Fox Cities Showdown. I am happy with the way contest prep is going and I am not overly stressing about my changes right now. I know that I still have some work to do, but that is evident being this far out. I would not want to look stage ready right now because it is not time to showcase :) Although....if I am ready early it would be sweet to compete in the NPC MN Gopher again. I had the most amazing time at that show and it would also be nice to see my MN friends again. Also...to see the one and only Superman Tom Seydel as the guest poser!!!

CARDIO
As the gym is still pretty heavy with traffic flow, I have been pretty flexible on which machine I will do my cardio on. This past week it was mostly inclined elliptical but towards mid week (I  noticed these girls tend to do whatever I do the next day) so by Thursday all of the ellipticals were full so I flipped mah hair (haha Angel) and headed for the treadmill and cranked up the incline on there. Doesn't matter where it's happening...I am always doing work. Last night I went home so I was able to work out at Gold's and I LOVE their stair-masters so I hit that up.  I think it is good for my body to be switching up the form of cardio that I do.

PLAYLIST

Girl All the Bad Guys Want.....Bowling for Soup

Womanizer.....Brittney Spears

American Cowboy.....Jada

SOS.........Rihanna

Dirrrrrrty....Xtina

Can't Hold Us Down...Xtina

Circus.......Brittney Spears

Evacuate the Dance Floor...Cascada

Push It......Salt n Pepa

Hips Dont Lie....Shakira

Waka Waka.......Shakira

All I do is Win.....DKJ Khaled

Can't be Touched....Roy Jones

Look At Me Now....Lil Wayne

No Hands.....Waka Flocka

Teach me how to Dougie....Cali Swag District

Up and Away....Kid Cudi

Sound of Madness.....Shinedown

TRAINING

I have had awesome training sessions this week and I am still holding onto my strength.   

Here is my current workout schedule:

Sunday: Hammies, Glutes, Cardio

Monday: Back, 100 weighted lunges, Cardio

Tuesday: Chest, Tris, Cardio

Wednesday: Shoulders and Traps, 100 weighted lunges, Cardio

Thursday: Arms, Cardio

Friday: Quads,  added 100 squats with 100 lbs, Cardio

Saturday: Full Body Circuit or rest day

Sunday: Oh look it is Sunday again...time to give 'er hell :)

Hulkbarbie is ready to rock!!!!

 

Everyday this week I decided to curl my hair for teaching because the kids love it haha. So if I look like that all day, I am obviously going to the gym like that. I get one of two looks....one....girls giving me the stare of death....or men with their jaws on the floor as I grab the chains and head to the hallway for lunges. Whoever said you cant look good while kicking ass was seriously wrong :)

I have been training alone mostly, but I have a lot of friends I see at the gym so it is nice to gain support from them as they notice my progress. I have been training with my Vibram shoes for about 2 weeks now and I have noticed significant difference  in my leg definition. (In my calves especially) They are AWESOME! Once it gets warmer out and the snow/salt is gone, I would like to get a pair to wear for everyday wear.

DIET

GOT FAST FOOD?????  haha 3 oz chicken, orange peppers, and mushrooms. Quick meal to eat while driving from school to back home so I have energy to workout when I get to Gold's. NO EXCUSES!

I am happy with the way I am looking. I know I still have about 8 lbs to drop before April, but I am not worried at all. I am keeping my calories higher because last season I deprived my body and my metabolism went to shit post season. I took a different approach this season so that does not happen. Granted the weight is taking me longer to drop, but that is okay because I am still building lean muscle mass in the process. I am really proud that I can do all of this on my own and I know my body well enough to make educated decisions with each step I take. I have not switched up the foods I am consuming other than the fact I am probably eating chicken more often than egg whites now.

BODY

I am meeting with Docta Ryce again next Sunday to see the changes I have made in lean body mass and body fat percentage. I am noticing my upper body to continuously lean out each week, with my legs slowly following. From experience, I know my legs won't make drastic changes until the last month or so, therefore I am not worried. Even though the scale is not moving a lot right now, my clothes are still getting baggier on me, and I can see more definition weekly.

upper body definition...delts n chest are getting lean!

I'm off to go see my #1 iron sister Diana!!! I am so excited! It is always nice to support each other and talk through out struggles of contest prep, school, work, and life. Later today I am working out with my mom again before I nanny for the rest of the weekend.

 Have a wonderful week, and remember, YOU are RESPONSIBLE for the OUTCOME!!!!!!!!!!!!!! Go make it happen!!!!!

<3 SJ XO

The {Unforgettable} Day...

::8 Years Ago Today::

Every year, no matter how hard I try not to think about it, February 23rd happens whether I want it to or not. As the day approaches, I think in my head...what could I have done to make my dad stay? Or I think back in time and count down and I tell myself..."3 more days 'til my dad leaves...2 more...today..." or "He's leaving Thursday..." to try to prepare myself for the day emotionally and mentally. I try not to think about it but I find myself repeating it, and replaying that day in my head over and over.....

8 years ago today I remember coming home from high school with my older sister, Amanda in her green Dodge Neon and we pulled into the driveway, walked into the house to my brother, Josh and my mother sobbing on the floor. Something bigger was missing than half of our belongings...the man I once called my father had walked out on us. To this day I wonder why he left. I try my best to not let it affect me, because I know the situation is out of my hands.

I know that I am a strong, independent woman because of this incident and it shaped me into the person I am today. I do not put up with b.s. from anyone, I never settle, and I have have a big wall guarding my heart. People can tell me year after year, "It is his loss, Sara..." but really...in the end it will always be my loss too. Growing up without a father was extremely difficult. {and it still is} I had a lot of struggles with finding myself because I was always trying to fill an empty hole that was once filled with his love.

I am extremely proud of far I have come, but I always wonder if knows what I am up to...or what he's thinking...or how he feels. Does he know how hard I work in the gym? Does he know how great of a teacher I am becoming working with Mrs. S this semester?...Does he even know I am student teaching, and I am graduating in May? Probably not...and even if he does... I never hear about it.

I wish he knew how much I miss him. If both of your parents are still in your life, tell them how much they mean to ,because you never know when that last chance will be.  


Thank you to all of the positive male influences in my life that have helped fill in the gaps, and are there for me as I grow up and face new challenges in life. 


Take some time today to remind the ones around you how much they mean to you, and please keep my family in your thoughts and prayers today...


<3 SJ XO

Believe in Yourself..and You Will Achieve Greatness

Hello Everyone!

Motivation in my kitchen :) I truly believe that I CAN DO IT!

 It has been another busy week! I have just completed week 4 in student teaching, and tomorrow marks 10 weeks out from showtime :)

I RSVPed to my graduation..May 19th at 2:00. All I have to do is order my tickets for my family and my cap/gown then just count down. I cannot believe it is almost here! It is so exciting that I will finally be graduating from college! I am very proud.

 I had a lot of fun celebrating Valentine's Day with the second graders. My valentine bag was exploding with the cutest little notes, cards, and pictures from my students.

Gluten free competitor friendly Valentine's Day present :))

 It was also Maps and Globes week in school so I got to teach my students about different continents and animals that live there. The kids LOVE all of the different hands on animal things I bring in and teach them about. My environmental education minor is really coming in handy!

This is where I spend the majority of my week :)

Being a fitness obsessed freak, it is hard to not take into consideration my students' lifestyle choices. Just the other day they were at a presentation and the speaker was holding up different foods and the students had to determine whether it was a healthy choice or not. I was amazed by the number of things the children thought were healthy (i.e. fruit by the foot, pop-tarts, crackers etc) and even the things the speaker were telling the children to eat. He held up a Kraft single (processed cheese) and said, "Now this is healthy!" I wanted to vomit. He also told the kids to drink fruit juice and eat apple sauce (holy sugar overload!!!!)....and people wonder why children are overweight these days or have the behavior problems that they do. My teacher knows my passion for fitness and being healthy and she is letting me do a week long integrated unit on this topic. I am so excited for this opportunity so I can instil my values in my students. Whew....okay just had to vent about that!

Training and Cardio is going well. I am still holding onto my strength and endurance. I go in the gym every day on a mission, and I do not leave until I am satisfied.  I have also noticed a significant difference with upping the weight from 50lbs to 75lbs when I do my 100 lunges every other day. I am drained by the time I am finished, but I am really proud of the way the booty is looking at this point :) I am noticing changes each week, and I am happy with the way contest prep is going.

Abs....10.5 weeks out

My diet is going well also.  I am still eating the same foods...tuna, organic gluten free rice cakes, egg whites, green beans, chicken, sweet potatoes, organic natural peanut butter, and almonds. After meeting with my good friend Docta Ryce, he did my bf% test on Monday to find that I was at 14% for 11 weeks out and I have put on 4 lbs of lean mass since December alone. Wowza! I was pretty proud of that. I have about 8-10lbs to lose to be at my goal for showtime. I am not worried at all. I am fortunate to be eating as much as I am right now compared to a normal competitor. Let's just say..life is good! We are going to check my body fat again in 2 weeks to see if I need to adjust anything. I am not going to eat less if I am not where I want to be. I told myself I cannot sacrifice energy or lack of brain power while student teaching. I will simply do more cardio if needed.

I am looking forward to this weekend. Tonight I am going to a hockey game with my good teacher friend Mizz Parris and tomorrow I am heading home for a posting clinic! I am getting up at 5:30am and heading home first so I can spend a few hours with my mom. We are going to enjoy our morning coffee and make some chicken n yam stirfry...Mmm Mmm!! I am excited for the posing clinic in the afternoon. My girls Diana and Cassandra will be there!! I am also looking forward to making new competitor friends. It will be a good time. Sunday I will be living at the library finishing up my big lesson for the week because I am getting observed by my supervisor on Wednesday. Fingers crossed it goes well!!!

Have a super weekend!!!!!!

<3 SJ

*Great Rewards come from Great Sacrfice*

Hello Everyone!!

Another week has passed, and a lot of great things have happened for me. Life is good in all of the areas in my life. I am exhausted beyond belief, but it is the burning fire inside me that keeps me going. Every day I wake up at 5:30am, start the coffee maker and then take a shower. I eat my delicious egg whites and yep you guessed it...green beans. I eat my breakfast, and drink my coffee while going over the lessons for the day. I usually go to school 2 hrs before the students arrive so I can make sure everything is organized for the day, and plan for lessons to come. I like to be organized and have a plan to follow. I am with the students every day until 3:35, and after they go home, my day is not over. I help clean up the room, organize the desks that are completely out of place from the morning, redo the daily schedule on the board for the following day, and put a worksheet on the students' desks to do for a.m. seat work. Once everything is done at school for the day, I go home and eat and get moving to the gym. I have to work some nights so I either Lift, work, and then go back for cardio after work..OR I just lift and to cardio and can call it quits sometime after 9pm. By the time I get home I shower and it is usually time to eat again. After I go over student work from the day or work on lessons, I finally am able to get into bed around 11pm if I am lucky. My weekends are far from a break. Aside from training and working, I am constantly researching something new and fun to teach my students or working on lessons to teach for the following week. I love every minute of it though.  I am excited that I get to do this for the rest of my life. I definitely picked the right career for me!

I had the opportunity to come home today for a short 24ish hour visit. I got home early this morning and my mom had the garage open and coffee waiting for me. I opened up the refrigerator and she had chicken seasoned with Mrs. Dash table blend (my current favorite) cooked and ready to go! It is so nice to come home to such great support. Today we went to Gold's Gym together. It was nice to see familar faces at the gym, and train with my mom again. She is the best!!!! I am looking forward to going to Gold's again tomorrow with my mom, and meeting up with my iron sister, Diana Kersten before I head back to Point. Diana is such a blessing to me. I am so excited to compete with her again in 11 weeks. Keep it up!!!!! I am so proud of you!!!! <3

TEACHING

(I thought I would add another subject to my blog since this takes up the majority of my week)



Reptile display for my 2nd graders

Last week in school was reptile week with the second graders. I really enjoy all of the trust my teacher gives me to teach with my own style and share my passion of environmental education with the children. We had a lot of fun! I love going to school every day and knowing that I have such a huge impact on my students. I enjoy making a difference and helping them succeed :)



From a student in my class:
Dear Miss Libom. I like you. Your the Best techer in the howl world... YOU ROCK!
:) made my week

Along with the kids, I also have a super awesome cooperating teacher. She is not only supportive of my teaching abilities, but she also supports my competitor lifestyle. Not only did she put a mini fridge in the room for me to use, she filled it with foods I can eat during contest prep. She also filled the cupboards with organic gluten free rice cakes, TUNA!, and organic natural peanut butter. It is so nice to have food on hand just in case when I need it. She is also coming to the show on the 28th to watch me kick some booty on stage :) It should be a wonderful experience for her to see me in this atmosphere.

TRAINING/CARDIO

Vibrams!!!

I got my Vibrams on Sunday and I started to wear them right away. What a difference they make! I love wearing them both for training and cardio.  I was so excited to go to the gym right away and I was ready for dead lifts. I was with my friend April that night, and she told me the desk worker wears these shoes sometimes too. We started talking to him and he was going on and on, and I said, "I am sorry to interrupt you but I am super jacked to so try deads in these so we are going to have to talk later!" April thought it was pretty funny :) We had a killer workout and I did my cardio with an even bigger smile on my face.

In general training and cardio is going good. The gym has just been jam packed this semester, even if I wait later in the night to go, I still am waiting around for certain machines and cardio equipment. With that in mind, I have been doing different types of cardio all week since the treadmill is not always open for incline walking. I have also been doing a lot of StairMaster (my one true love) and inclined elliptical training.  I do not really have a preference, although I think it takes me the longest to burn calories on the elliptical, no matter how much I switch up the resistance and incline.

I have continued my 100 lunges every other day, but instead of doing them down the hall with 50 lbs of chains around my neck, I was looking for more of a challenge to I bumped it up to 75 lbs. What a difference that has made! The first night I did them, they weren't easy, but I had April on the other end of the hall rooting me on. She always tells me to pretend there is a piece of sushi at the end of the hallway, or a chocolate rice cake with peanut butter on it. As silly as that is, the imaginary food makes me smile and I push through. It is fun working out with her as we continue to push each other past our limits.

Overall, I am still maintaining my strength and endurance thus far in my contest prep. I am proud of how far I have come already!


DIET

Nothing has changed for my diet. I am still consuming a mass amount of green beans, tuna, egg whites, gluten free rice cakes...etc :) I am staying on track and not distracted. Last season I remember constantly having cravings and driving to the store just to stand in the candy aisle and dream. (Reeses Eggs were my enemy last year). I know how bad I want I want the overall title this time, and I know that will make me happier than sugar ever will so it does not even phase me anymore. It also helps being allergic to gluten because the things I would once crave, I am not able to eat anymore anyway. A blessing in disguise:)



BODY




11 weeks out back lat spread...just for fun :)

I am still seeing great changes in my body. I feel great for how I am looking at 11 weeks out. I am not going to list measurements today as I am going to include an extra post early this week. On Monday I am meeting with my good friend Docta Ryce and he going to give me an updated bodyfat% measurement. In December before I started contest prep, and having a very poor fall semester that included drinking on the weekends with friends and making bad decisions on diet, I was at 18%. Since January 1st, I have lost 12 lbs and I know that I will feel great with the results I get from him. Even though I lived my life as a normal college student last semester, and was unhappy with my body, I was able to make the change I wanted to, because I am responsible for my own happiness-just as you are too!! Never forget that. If you are not satisfied with the way you look in the mirror...then DO SOMETHING ABOUT IT. You are responsible for the outcome.

Go make it happen!!!!! Stay tuned....
<3 SJ

Are you READY?

Hello Everyone!

:) Live by this

I hope you are doing well. I have been extremely busy with student teaching, training, and working. I am staying on top of all my goals, and taking steps to reach my dreams each day. Today marks 12 weeks out for the ::2012 NPC Fox Cities Showdown::. I am very excited for this show as I have made a lot of great improvements since last season. I started my contest prep January 1st, and I am continuously making progress, dropping in body fat %, and still gaining muscle while holding onto my strength.

CARDIO

I have made some changes in my cardio as I am only able to go in the evening after I lift. The first few weeks I was doing 2-a-days and now I am doing 40minutes on the treadmill (incline 15, speed 4.1-4.5 mph) followed by 30 minutes on the elliptical (incline 16, resistance 6). It is going well, and I feel too guilty to miss a day of it. I remember last season when I would count down the clock for 30 minutes once the time said 27...and now I am just going..and going...and going with a smile on my face. There is no stopping me!

LIFTING

My shoulder is feeling much better, and I am able to lift again. I am still holding onto all of my strength. My lifting splits consist of: Back, Quads and Abs, Shoulders n Traps, Hammies, Chest and Abs, Arms. Every other day I do 100 lunges with 50# chains around my neck down the hall at the gym. I can tell that the lunges are SIGNIFICANTLY helping and I am going to continue doing them. My good friend April has been coming to the gym with me a few nights a week too which makes it a lot of fun. I enjoy teaching her new things and we share encouragement with each other. I'm proud of you chica!!!

DIET

My diet is going pretty good. It is challenging to get my meals in during the day at school because the students are my #1 priority. Unfortunately I cannot put a hold on class to scarf down some chicken and sweet potatoes :)  I am sticking to egg whites, tuna, lightly salted gluten free rice cakes, green beans, natural peanut butter, raw almonds, and chicken. I enjoyed my last cheat meal with my good friend Diana. We had sushi and it was amazing :)

BODY

Chest: 33inches (same)...TOTAL LOST .5 inches

Waist: 25.5 inches (down .5 inches) TOTAL LOST 1.5 inches

Hips: 34 inches (same) TOTAL LOST .5 inches

Quads: 22 inches (same) TOTAL LOST 1 inch

Biceps: 11 inches (down .5 inches) TOTAL LOST .5 inches

Calves: 15 inches (same)....TOTAL LOST 0 inches

I am noticing changes each week. I can tell by the way my "teacher" clothes are fitting, and I am definitely going to need to buy some more dress pants because mine are falling off. My spandex workout capris are also getting loser in some areas. I decided to add the total number of inches lost for each body part measured since January 1st. After looking at that, I am even happier with my progress. Do the work, and you will be rewarded!

LIFE
I had the opportunity to come home this weekend to visit my family and friends. I was very happy I got to see my iron sister, Diana. I love ya chica and I am so proud of you! We are going to blow the roof off in 12 weeks!!!!! I was so happy to see my mom. I came home and she had made chicken and sweet potatoes for me already. She also had almonds, rice cakes, and green beans on hand for me. She is the best :)) I am so thankful to have such a great support system <3


I am extremely happy right now. I love getting to the school early every day to continue planning ahead for lessons for my students. I love changing the lives of my students every day, teaching them new things, and learning new ways to help them succeed. I love learning from my cooperating teacher how to be the best teacher I can be. {She is amazing. She supports me in every way possible, and I am so fortunate to work with her another semester} I love being in ::beastmode:: in the gym for 2+ hours every night. I...well...I don't love going to work haha... but it is an easy job and it helps add to the bikini fund...which in the end helps me get closer to my dreams so I suppose I love that too :) I am so fortunate to have a supportive family and friends. Everything is falling into place for me, and I couldn't be more thankful to be on this journey.

Make it a GREAT week!!!!!

<3 SJ xo

{Obstacles make you Stronger}

Hello Everyone!

From Oppermacher apparel photoshoot. Photo by Diana Marie Photography

.

I hope that you are still on top of your new year’s resolutions and working hard! I did not get a chance to write last weekend as I was moving back to school for my final semester of college.  My winter break ended, and I was very satisfied with how it went. I was able to spend a lot of time with my family and close friends, and spend hours every day at the gym. I lost 9lbs January 1^st-January 21^st. I was very happy with the progress I made.

 l started student teaching on Monday, and it is going great! I love every minute of it, and I have an awesome mentor, and I look forward to learning from her so I can continue to become an even better teacher. It is going to be a very busy semester, but a great way to end my college career.

Onto the details of prep…

CARDIO

Now that I am back at school, and teaching, I had to drop morning cardio because I have to be at the school too early in the morning and the gym does not open in time. I do cardio when I am done lifting until I burn 500 calories. I have mostly been sticking with the incline treadmill walking but I mix it up with intervals on the Stairmaster and on the elliptical as well.

I injured my shoulder earlier this week so I could only lift legs. After that occurrence I bumped up my cardio to burning 700 calories for the session to make up for it.

DIET:

I am doing a good job staying on track with my diet and getting my meals in. I am basically eating egg whites, chicken, or tuna for protein sources and plain rice cakes for carbs. I eat green beans with every meal and consume almost 1 lb. every day. They are a great filler and keep me tied over until it is time to eat again. It is a challenge getting my meals in at school while teaching but tuna and ricecakes have been a savior for that. If I have a cheat meal it basically consists of me eating more rice cakes (flavored kinds :)) my new favorite is White Cheddar!!!) or I let myself have a Lara bar (an gluten free treat that is basically made amazing up of: dates, nuts, and coco powder). I am not going to change anything yet as I am still seeing progress.

TRAINING:

I was killing it in the gym every day until my recent shoulder injury. I took Tuesday-Friday off of lifting anything on my upper body and I just trained legs and glutes. It kills me to have to take off lifting, but I do not want to injure myself more. Now that I am back on campus, I have been doing a lot of lunges with the 50# chains around my neck. I do 100 minimum a day. I love my lunges :)

BODY:

Chest: 33inches (same)

Waist: 26 inches (down .5 inches)

Hips: 34 inches (same)

Quads: 22 inches (down .5 inches)

Biceps: 11.5 inches (same)

Calves: 15 inches (same)

I have only dropped .5 inches in my waist  and quads since my last measurement, but I know if I continue to work hard, it will slowly come off. 

Tonight was my first full body workout since I injured my shoulder. I did 5 sets of 10 for each of my muscle groups, 100 weighted lunges, and 700 calories burned for cardio. I'm baaaaaaack!!!!!

LIFE

I am satisfied with all of the areas in my life.I am feeling great about my body again and how hard I have been working in the gym. I am so happy to be student teaching right now, and every day is a reassurance that I made the right decision for my future. I am so thankful to have an amazing family and friends that support me always.

Have a super week!!!!!! No excuses….:)

<3 SJ