Simple Motivation

When it all comes down to it, this is why I do what I do. This is why I get up every day and train with all my heart. This is why I run in the heat even when I could convince myself it is too hot. This is why I cherish my sleep. I do what I do because it is not always about me. You never know who is watching. You never know who you are inspiring.

- FitWhitt

 

 

 

 

I AM...

I have been working hard at exercising my mind and the power of positivity just as much as I have been putting in time at the gym. So much of a fit and healthy lifestyle is a mental game. I found a positive affirmation book and I have been clinging to its words as each day presents new obstacles towards reaching my goals.

"Your future depends on many things, but mostly you! You may succeed if nobody else believes in you, but you will never succeed if you don't believe in yourself." - Frank Tyger

"What you picture in your mind, your mind will go to work to accomplish. When you change your pictures, you automatically change your performance." - Zig Ziglar

"Whatever you attach consistently to the words "I am," you will become." - John Mason

What are you today?

- FitWhitt

Fit Foodie - Jelly Filled Donut Holes

I have been hard at work gathering and collecting blog ideas so that I can consistently bring you fitness inspiration and motivation. The blog structure will consists of 4-5 blog entries a week that range in topic from recipes, workouts, product reviews and tips on living a healthy and fit life.

Monday - Fit Foodie
This will be an opportunity for me to share recipes and meal prep ideas
Tuesday - Work It Out
This will cover a range of fitness advice focusing on at home work outs as well as gym sessions designed to target certain areas or even total body
Wednesday - FitWhitt Approved
There are a lot of products out there designed to make your life easier and your goals more manageable to achieve. Let me do the hard work and try them out and I will let you know which ones have my stamp of approval
Thursday - Inspire/Motivate Me
This will be an opportunity to share either my personal stories or someone else's fitness journey with you in hopes to encourage you that you are not alone in this journey
Friday - The FitLife Balance
If there is anything I have learned from pursuing a lifestyle in health and fitness, it is the importance of balance. I will be providing tips on how to live a balanced and healthy life

If you are ever curious about wanting me to address a certain topic, always feel free to contact me at: whittclinks@gmail.com and I will do my best to write up an interesting and informative topic for you.

Healthy Jelly-Filled Donuts

I have been on a contest diet prep plan since April 1st with NO cheat meals. I have been making significant gains and wonderful progress with my new coach but the cravings have officially begun. Instead of sitting around and engaging in dangerous food porn activities, I have decided that any food I desire can be made healthy. Instead of making a list of foods to eat after competition, I have begun making a list of foods to make "fitwhitt style". In other words, guiltless, good for you, fun and of course most importantly clean recipes. I was having a strong desire for a donut so I began to think about how to make a healthy simple version.

Ingredients
1 cup liquid egg whites
1/3 cup old fashioned oats
extract flavoring of choice
1-4 packets stevia
1 tbsp. of sugar free jelly
1 Wilton brownie pop mold

Instructions
1) Add egg whites, oats, flavoring and sweeteners to a blender and blend until smooth. I use my magic bullet for this.
2) Spray a light coat of non stick spray into "brownie pods"
3) Pour mixture into pods. Should fill all 8 equally.
4) Insert a small amount of jelly into each pod.
5) Bake at 350 for approx. 15-20 min or until eggs are cooked. Mine would boil over the top a little bit.

Pop out and cool. You can dip them in PB2 to make them peanut butter and jelly flavored or use sugar free syrup as well. I also like to take my cinnamon graham cracker whey protein powder and mix with water till I have the consistency of icing. I then use the protein powder icing on the donuts.

I found sugar free jelly that is naturally sweetened with Truvia at my local WalMart. You can check the Smucker's website to see if it is available near you.

Hope you enjoy this healthy and fun way to eat clean. Make sure your food is always a source of nutrient fuel for your body. It is not about what you WANT to eat but what your body NEEDS to eat as fuel. Change your mindset about the power of food and it's nutrients to question what your food can do for you!

- FitWhitt

FitWhitt.com Presents - What's in Yo Gym Bag?

ALWAYS check with a physician before adding supplements into your workout plan.

Cellucor C4 Extreme - Creatine as a pre workout supplement
Creatine is a nitrogenous organic acid. It helps supply energy to all cells, primarily muscle cells. It achieves this by increasing the formation of ATP. Creatine is naturally occurring in our skeletal muscle but originates from mostly the meat we eat. Since I am a pescatarian, research shows significant decreases in the amount of creatine in vegetarians, using creatine is very helpful. The good news is that research also demonstrated comparable creatine levels between meat eaters and non meat eaters when veggies took it as a supplement. Creatine has been proven to help with short, high intensity workout duration over long endurance duration.  If you want fast and explosive lifts, it works great. Research also shows that it helps in gaining significant muscle mass and strength in skeletal muscle tissue. Creatine can cause dehydration so make sure you drink plenty of water with it. There are alot of rumors out there about the pros and cons of creatine. This article helps clear some common myths up.

 The result is a highly absorbable creatine that simultaneously increases Nitric Oxide and ATP levels within the body.* Creatine nitrate is a highly efficient vasodilator, opening up the blood pathways into the muscles promoting optimal nutrient deliver and muscle pumps.*
Creatine Nitrate also enhances intestinal absorption while decreasing intestinal distress (once a common concern of creatine supplementation).* The compound increases permeation of the intestinal wall, reducing compound breakdown thus augmenting absorption.*

MusclePharm Amino1 - Branch chain amino acids and recovery
Branch chain amino acids help promote protein synthesis, preserving lean muscle mass and preventing catabolism. Branch chain amino acids contain 3 of the essential amino acids our bodies need. These 3: L-leucine, L-isoleucine and L-valine all play a crucial role in muscle development because they are metabolized in the muscle and not the liver. This allows the muscles to use them to help build muscle. Since they are absorbed directly into the muscle tissue they help with strength, power, faster recovery, promote muscle building and energy levels. Taking them before, during and after a workout helps feed the muscle when they need it most. Vegetarians especially benefit due to a restricted diet and source of essential aminos not coming from a meat source.

- Smith Machine pad

- Extra workout clothes

- Weight belt - Why wear a weight belt?
Some theories state that if you wear a weight lifting belt, you will be able to keep your waist small because you will not be contracting and developing the obliques when lifting. This prevents a "blocky" shape to your abs.

- Shower bag/shoes

- Iphone case

- Heart rate monitor - FT40

- Extra hair ties

- Fat-Fader lotion
Fat-fader is a lotion that contains aminophylline. It has been proven to reduce the appearance of cellulite by shrinking the cells to give the skin a slimmer and leaner look.

- Workout plan - train with Team Bombshell

- Workout Gloves (Not Shown)

- Glutamine (Not Shown)

Stay Motivated

Having a desire to improve yourself only goes so far. That desire must be constantly fueled with motivation and determination. So how do you stay motivated? Here are some tips that can help you keep that desire of accomplishing your goals not seem so far fetched from the everyday tasks.

1) Focus on your WHY - the reason you wanted to accomplish the goal in the first place. The end result of what you want to accomplish should always be in sight. It is okay that sometimes you have to remind yourself of it from time to time. Play with equations in your mind - If I__________ (do said task) I know in time I will see results.

2) Have a plan. Have a set plan that is broken down into daily things you can do to ultimate accomplish your goal. If your goal seems to far fetched, it is most likely because you haven't taken the time to break down your large goal into small manageable steps. These are things that you can do on a daily basis to help you accomplish your ultimate goal. For beginners this might be to simply drink more water than soda. For the more advanced, it could be making sure you finish the scheduled amount of time you have for cardio that day.

3) Think about the end result. Whenever I am training for a show, I imagine the stage. I imagine how my shape will be, how I want my presence to shine, how it would feel like to make first call outs.

4) Keep a support group. It is crucial to surround yourself with positive individuals that understand what you are trying to accomplish. They can keep you motivated when you feel weak.

5) Reward yourself! Keep a positive reward system to choose from when you accomplish mini goals. Some of mine are: a large veggie loaded salad from Whole Foods, new workout clothes, new supplements, mani/pedi, fresh flowers, a new tea. Do not set yourself up for failure with your reward system. Your reward should bring you closer to accomplishing your goals, not create set backs. For example - if you dieted hard all week you chose to celebrate by binging on cupcakes and a large pizza, you basically consumed all the calories you were creating a deficit with during the week in one setting, totally negating all your hard earned diet efforts. More calories are OK, but keep them clean and healthy.

6) Make an inspiration board. I have both an inspiration bulletin board and also a pinterest board. I fill them with quotes and pictures that inspire me so I am constantly reminded to continue working towards my goals.

7) Stay positive. Do not speak of yourself in a negative manner but speak about your accomplishments and your strengths. So what if the scale didn't move that week. Be proud of all the efforts you made to improve yourself.

Have patience and you will begin to see results of all your efforts. You might need to even make adjustments to your goals and plans as you become stronger.

Yoga Benefits

I have decided to incorporate yoga into my training routine. My goal this year is to live a life more balanced and complete. I am guilty of ignoring  the importance of stretching and flexibility that should compliment my  training. If am truly striving for so much more than a trophy or my next show. I am striving to be a better, brighter version of myself. I also am eager to benefit from the other aspects of yoga principles such as meditation and yogi meals to help me continue to improve on my weaknesses with food and stress management. I have scheduled a daily yoga time at my gym. Luckily for me I have no excuses since they have a wide variety of classes and times during the week. I have included the classes I will be taking and their descriptions. I'll let you know on my video blog Friday how I did.

Monday - Hot Yoga
**Heated** In this class the teacher will use their own style to lead you through a vigorous sequence of yoga postures. The combination of heat, deep breathing, and challenge will bring you to new levels of awareness, balance, and well being. This is a multi-level class appropriate for any student looking to find their edge and grow
Tuesday - Slow Burn
From the slower progressive sequences, to the longer holding postures, the entire body and mind are brought into balance in this focused, intense yet calming class. It is a great option for newer students who may be nervous about trying yoga. You will be encouraged to explore all the benefits of each posture while finding equanimity between challenge and release. This practice is typically accompanied by soothing music. *for all levels
Wednesday - Fitness Yoga
Make the mind-body connection in this vinyasa-inspired yoga class. Working with the breath, you’ll be challenged through a dynamic flow of postures designed to improve strength, flexibility, endurance and balance. *for all levels
Thursday - OFF
Friday - Ashtanga Yoga
This vigorous practice, brought to great prominence through the teachings of Sri K. Pattabhi Jois, focuses on a pre-set, progressive series of postures. Our short form version of the Primary Series will make great use of breath and concentration to help calm the mind as you strengthen the physical body.


Studies show that practicing yoga, improves flexibility, balance, muscle endurance and help promote healthy eating habits. Even Nicole Wilkins (IFBB Figure Pro) promotes incorporating yoga into your training routine. See her perform some basic movements here.
I have been admiring Bella Falconi's physique for some time. She recently posted pictures of herself practicing yoga. I love the grittiness of the muscles with the beauty and grace of the flexibility.

What are ways that you handle and deal with stress?
- FitWhitt

Train Right For You!

There is no magic formula for weight loss. To be fit and healthy, you have to work. It may be easier for someone else but the big picture is to focus on what works for you as an individual. This might take some time and many trial and errors to learn what macros/cardio/weight training routine work best for your body, but once you learn this, you will have the knowledge to create the best body you can imagine.
There are many different shapes and sizes of how our bodies develop. Where we tend to gain and loose weight? How easy we can build muscle? How fast our metabolism is? So much plays a role in what makes you, you. From hormones to glands to nature to nurture; but all can be fine tuned to focus on your specific needs.
The first issue people complain about is how their boyfriend/husband can eat whatever they like and not gain  a pound, but as a women you must be careful about everything you consume if you are attempting to lean out. Well folks, there is not too much that can be done about that. A little pesky thing called hormones plays the dominate role in this factor.

 Women have an abundance of estrogen. Estrogen tends to cause a reduction in muscle mass and increase in fat, specifically in the areas we as women all dread, the hips and thighs. A perfect balance of estrogen along with a healthy diet and exercise will give you those womanly curves you long for so do not be too quick to discount it. Men however, get an abundant amount of testosterone which helps to build muscle and maintain it. Females have about 1/10th the amount of testosterone as males do.

Some sources describe the varying shapes of the female body as apple (triangle downward), banana (straight), pear (triangle upward) and hourglass. Other sources define the body shapes as gyaneoid (curvaceous) - tend to hold weight in hips and thighs, android (broad shoulders, strong and shapely limbs) - most athletes, thyroid (long limbs and fine bones) - dancers and models, lymphatic (rounded) - slow metabolic rate with possible dysfunctional lymphatic system. Even still another source describes the body shapes as endomorph (hold fat easier), mesomorph (naturally fit, gain muscle easily) and ectomorph (have issues gaining muscle, thin).

It does not matter which body type you ultimately have. You might gain weight easily but you probably also gain muscle easily. You might be thin and have trouble gaining muscle, but you have a higher metabolism and can eat more. I learned a long time ago that there are some things in the universe I can not change. Genetics and the active role hormones play in your body are some of those. I can allow myself to get green with envy that I do not have a more petite frame and that I have trouble shedding fat. Or, I can speak positively about my truths and focus on my strengths so that in turn I can begin to work on my weaknesses. I have an hourglass frame. I gain weight easily and I gain it everywhere. My attitude could stop here and I could become bitter that I have to watch what I eat more than the next person and maybe spend more time on the treadmill. But I have learned that does not get you anywhere. I have the amazing ability to gain muscle easily. This means I have more freedom in shaping and designing my body the way I want it to look. I have to be more careful about my diet, but in the end I always feel better and know I am treating it to the good nutrition is ultimately needs. I may have a larger frame but I am as strong as an ox and love the power and strength my muscle bring me.

There is no harm in doing some research to learn best how your body reacts to nutrition and training. I just ask you to remain positive when speaking about your body. You are beautiful no matter what shape. Give yourself the credit of being an individual. Find the beauty of knowing what works for you is different than what might work for someone else. Allow yourself the possibility of failure as you trial and error different tactics to create the healthiest version of yourself. Do not fault yourself for something you can not control. It does not do any good to only admire pictures of models with 5 feet long legs on your inspiration board if you are built with short legs. Find inspiration that is honest and a true representation of your body type. I used to always look at pictures of fitness models and desire to look like them. I have since found solace in the models that I know have my body type and that I know I have the potential to train to look like. Stay positive. Your brain is listening when you speak negatively about it's storehouse.

- FitWhitt

 

I've got a feeling

What can feel better than that feeling?

That feeling of knowing even after a long day, you dragged yourself to the gym and finished your workout. That feeling of sweat burning your eyes. That feeling of seeing the puddle begin to form under your feet. That feeling of knowing you are making yourself stronger with each second. That feeling of seeing your veins grow as you lift that heavier weight than yesterday. That feeling of knowing you are stronger than you once were. That feeling of being know you put in the work, not just talk about it. That feeling of pride and accomplishment that you were stronger than your cravings. That feeling of getting complete control over your mind and telling it to SHUT UP because you have work to do. That feeling of knowing you have turned your body into a fat burning machine and the harder you push, the more it goes away. That feeling of others looking at you during your workout and you know they are thinking, "wow, she knows how to work!" That feeling of accomplishment, of breaking your normal and creating new normals.

Today, do it for that feeling.

I am going to imagine my abs getting this tight during each rep, each push today. I will have abs like these one day, and I will get that feeling.

Now, GO GET IT!!!

- Whittney C.

Motivation Monday

Ok ladies. It is time to hit the ground running, no, not running, but sprinting! I am 3 weeks out and I needed some additional motivation to keep on trecking so I added some decorations up around the house. Don't worry, my husband doesn't mind.

This is my coach Shannon Dey with Team Bombshell. She has recently been added to my fridge. I respect her and the team of coaches for which she represents and being able to make them proud is highly motivating to me.

This is Adela Garcia. She is a legend and the show in 3 weeks is her show. She also decided to stop by and let me know that she is excited to see the package I am bringing to the show.

All my IFBB bikini pro sisters also decided to make a pit stop on my mirror and keep me motivated and encouraged these next few weeks. How nice of them!

What is your motivation? Maybe it would help to make your own inspiration board or design a virtual inspiration board on pinterest. Motivation can help get us started to do the hard work.

Here are some additional motivational messages found around pinterest to motivate you today.

For that reason, it is necessary that I.....

So that I may continue striving towards my goals and obtain my dream physique.

Because....

So get to work! GET IT!!

- Whittney C.

Team Bombshell - here we go!

I spent last weekend in Daytona Florida at Team Bombshell camp. I met so many amazing women and learned so much about myself in such a short time period. It was amazing to be surrounded by so many women who "get you." Everyone meal plans, everyone cooks their food ahead and freezes it, everyone carrys 6-pack coolers and gallon jugs of water. It was uplifting to my spirit to see how each and every one struggles and triumphs to reach a goal. It was exactly what I needed to refocus myself and become newly inspired and motivated. I have my meal plan and workout plan and my gym bag is packed and ready to go. Back to hitting the gym hard and training my heart out. But, I couldn't be more excited and I know I have a whole bunch of ladies on my team to support me. I am ready for the challenge to create a bombshell signature body: think CURVES! in a very healthy approach to fitness and nutrition. I have been eating fish! I actually eat shrimp/tilapia/salmon everyday now.

Here are some pictures from camp.

Sweet Carrie and me

Relaxing at casa de Bombshell after a hard workout, before our cheat meal

Our first day at camp

All the ladies at Casa De Bombshell

My amazing roomy Alexis. I know she will go all the way.

My sweet friend Michelle I met at camp

after posing practice - I got to pose with India Paulino!

After plyos on the beach

Mamma B and the bombshell staff gave us necklaces to remind us we are never alone in our goals of becoming competitors.

I am sure I will have some pretty exciting changes happening the next couple of months. I made a schedule for the week and budgeted my workouts in so I know I will not miss them. I have also prepped ALL my food through Saturday. NO EXCUSES!! Time to WORK!

- Whittney C.

Become your own motivation

I started thinking about something that would motivate me for a workout and I was surprised when I started thinking of myself. There is something so amazing about accomplishing something that you can always have and no one can take away from you. I can't believe my abs looked like this. Ready to have them ripped again. 

 I received my critique from my last show and I am adjusting my training this week based on the results. Ultimately it means I will be running a whole lot more these next few weeks.

1) my legs are too defined/big. Bikini looks for a softer toned appearance and they do not want to see separation in the legs
2) my suit didn't fit me right, the bottoms needed to be pulled up more and the top adjusted so it lay in a more flattering fashion
So I am back in the gym working on my glutes and not my thighs. I hope I can bring a tighter back end but lean out my legs with increased running and incline treadmill work. If I can get great results this week, and bring my weight down another 2 pounds, then I will register for the Ronnie Coleman on Saturday.

I was very proud of myself for behaving well this weekend. I forgot to take pictures of everything and I'll do better this week, but I brought my lunch pail with me to Fort Worth and stuck to my plan. Minus a small glass of white wine Saturday night, I am pretty proud of myself. I did not partake in any delicious BBQ/cake at the event.

I have been reading these books and I am enjoying it immensely. It makes me feel more powerful about making my food choices because I understand the 'why' behind it. It is not just someone telling me "you shouldn't eat that" but I can think of the implications to my body/training in a scientific way that allow me to better control my cravings. I have been very interested in the implications of insulin resistance and the glycemic load and it's role in food cravings. Pick up these books if you are ever interested in the idea of Paleo and understanding why you crave the things you crave. Good reads! They helped me gain a mental perspective on my training that makes me feel more connected to my choices.

Here are some pictures I came across from a different photographer at the event. I am excited about adjusting my posing routine and having a new training challenge to decrease my leg size. I prefer not to buy a new suit until after I meet with Team Bombshell in April. I'd like to save a penny or two and wear this one for the Ronnie and the Shredder. Maybe bringing a tighter package will help with how the suit lays.

I was completely entranced by the Arnold festival that occurred this past weekend. I have decided it will be my CRAZY goal to be there next year. Dream big or go home! :) I want to wrap arms with these lovely ladies.

Here are this years top finishers. I was honestly surprised with the results and wish I could see the judges critiques to better understand what they are looking for. 

6th place went to Juliana Daniell

5th place went to Nathalia Melo. I honestly thought she would take 1st.

4th place went to my favorite little lady Jamie Baird.

Everyone was shocked to find the 3rd place awarded to Nicole Nigrani

2nd place was taken by India Paulino

and 1st place was awarded to Sonia Gonzalez

all images taken from bodybuilding.com

What do you think about the results?

I am really focusing on cutting back my carbs this week so we will see how my mood is. I'll have pics for you tomorrow. :) 

- Whittney C.