Body By Sandy

2011 - What a Great Year!!!!

2011-12-26T21:39:00.000-07:00

I can't believe this year is over! Wow, it has been a great year and there are so many great adventures to look back on. I feel so blessed for my health and the ability to do all that I have done. I am thankful every day that I can go to the gym to do what I love most; train my clients, weight train, and read while doing my cardio on the StepMill. I turned 50 this year and I feel great and will continue to improve my health through exercise.

My biggest goal this year was to compete in the NPC Figure Division and I did. I not only competed once but four times. It takes so much dedication doing these competitions and there is no room for excuses for not going to the gym or sticking to a healthy meal plan. I love the focus and drive it takes to push myself to new levels. I love proving to myself that I can do this at my age and still place. Here are a list of my placings:

June - NPC Greater Gulf States - Placed 2nd in 45 & over, 3rd in 35 & over and 4th in Open (all ages)
July - NPC Team Universe - Placed 11th in 45 & over and 7th in 35 & over
July - NPC Master Nationals - Placed 10th in 45 & over
Nov - NPC Sacramento - Placed 2nd in 45 & over and 5th in 35 & over.

This year I also completed continued education in both my personal training certifications with NASM and AFAA. Seriously, it was so difficult to find time to study and fit these into my schedule. I enjoyed learning of new ways to help my clients, but I was so happy when these were completed and out of the way so I could put my focus on other business. My continued education was in Weight Management, Cardio Training for Fitness, Group Resistance Training and Training for Bone Health.

This year I started two support groups for my clients. One for my bikini and figure competitors called the "BBS Crew", which has helped so many of you through the ups and downs of learning about what it takes to get on stage while providing the support of a group of women who understand what you are going through to help you with your goals. The second support group was developed out of the need of getting through the holidays without adding any additional weight. This group was called "The Holiday Fitness Challenge." This challenge had an incentive of winning a 1st, 2nd or 3rd place prize for losing the most weight. This was mostly for the non-competitor. It has been fun for everyone to make new friends, learn from each other and have the support of each other while learning new ways to get through the holidays.

2012 will bring more excitement with new goals and fun things to do. A few of my goals are to compete in 2 to 3 figure competitions and continue to offer support groups for my clients. Also in the works is a new website design for the BBS Crew and a new website for the non-competitor.

Madison King - January Client of the Month

2011-12-26T19:06:00.003-07:00

It has truly been a pleasure to work with Madison King. Her dedication, focus and fun personality make for a winner and she proved that by competing in the bikini division in two shows in 2011. Madison's first show was the NGA Utah Natural Northern States and she took home a 3rd place trophy. Then we fine-tuned her physique for her next competition at the NPC Utah Nutrimart Classic and she placed 1st. Congratulations Madi!

Madi's hard work earned her a place at the top. She has many goals to compete in 2012 and it will be fun to see her on stage again. You can read Madison's testimonial by clicking the link below or by going to my testimonial page.

http://bodybysandy.com/personal_fitness.php#madison_king

BPA Levels In Canned Goods

2011-11-29T19:42:00.001-07:00

Many times we have to make nutritional choices that on the surface seem to be arbitrary or without a clear train of thought, but here is another example of a contemporary and very volatile situation that is breaking news worldwide.

The FDA in now VERY concerned with the possibilities that one of the staples of our food-processed lives, canned food, may be seriously impacting the health and well-being of Americans. As training athletes concerned with only fueling with the best and most appropriate foods, take this as another example of why we sacrifice what we do, make the decisions that we do, and work hard to prepare only the most nutritious foods and fuels to provide the power to our training. The extra time you take to make sure you are doing the best for your training will pay off both in training and health benefit!

Read more on the FDA concerns at: http://z6mag.com/health/bpa-levels-in-canned-goods-soups-at-dangerous-levels-163235.html

November Client of the Month - Camille Nelson

2011-11-29T19:34:00.006-07:00

I feel so honored to have had the opportunity to help such an optimistic, sweet and caring person as Camille Nelson. She never ceased to amaze me with her talent and motivation. Even after she accepted a Ph.D. program at Gonzaga University in Spokane, WA and had to move, she still continued to work with me online to finish the goal she made 6 months prior. Camille is a teacher at Westminster, a song writer, singer, guitar player and now a winner of several figure titles.

Camille competed in the figure division at the NPC Utah Nurtimart Classic on Oct. 10, 2011. She placed 3rd in Figure Class A and 5th in Novice Class A. Congratulations Camille on your win!! Camille continues to work hard and is planing on doing The Emerald Cup in 2012.

Click here to read her amazing testimonial

2011 NPC Sacramento Figure 11-5-2011

2011-11-29T18:15:00.006-07:00

This was my fourth competition this year and it turned out to be a great way to finish off the year. I worked so hard in the gym and keeping my meals clean always makes all the difference. For this competition I took a chance and stoned my own suit. I didn't get all the stones on it that I wanted but it turned out beautiful. I felt ready for the show. I competed in figure over 35 & 45 age groups. After a long morning of prep with spray tan, hair and makeup it was finally my turn to enter the stage. It felt so rewarding to show off all my hard work and I felt pretty good. After pre-judging I went back to my room took a nap, had my spray tan and makeup touched ups and headed back to the finals. Figure was the last to go on so we waited and waiting until 10:40 in the evening. First class was the 45 and over and I felt more relaxed than at pre-judging. We all lined up and did our turns and then left for stage. They called back the top 5 and I was so excited to hear my name. We lined up and they announced all the places and to my surprise I was 2nd place. I was so happy! We left the stage and then I came back for 35 and over. I still made top 5 in 35 and over at the age of 49. It felt so great! I place 5th in that class but was so happy to have placed with all these young beautiful women. Thanks to my trainer and coach Kim Oddo for all his guidance and support.

Back Day - Great workout

2011-10-24T10:51:00.004-06:00

I'm two weeks out from my next figure competition in Sacramento, CA. I'm so focused and love the strict structure that comes with competition. I love the challenge it gives me to get into amazing shape. I have been training hard and staying on my nutrition plan. My last back workout was so intense and fun so I thought I would share it with you. Remember to always warm up before you start and take it at your own level.

Wide grip cable pull downs 4x20,15,12,8 (60,75,90,105 lbs)
Super set with Superman's 4 x 20 (no weight used)
One handed cable rows 4x15,12,8,8 (70,80,90,100 lbs) each side.
Close grip seated rows 4x15 (80,90,105,105 lbs)

Boy was my back sore!! Totally loved it!!

Happy training and remember to always consult your doctor before starting any training program.

NPC Utah Figure Overall Winner - Veronica Malloy

2011-10-10T21:13:00.008-06:00

Congratulations to my client Veronica Malloy for her overall figure win at the 2011 NPC Utah Nutrimart Classic on October 8, 2011. Veronica worked so hard to be an example to her daughter, showing her how to make a goal and stick to it. It was such a pleasure to watch Veronica's focus and drive to be her best on stage. It has been four years since she competed here in Utah taking home a 4th place trophy; she was determined to do better. Two weeks earlier at the 2011 NGA Utah Natural Northern States she took home a 3rd place trophy in her class. After looking at the pictures and re-accessing her nutrition, water and posing she came to the NPC very prepared and determined.

At prejudging I watched her on stage and I couldn't believe how conditioned she was compared to the competition two weeks earlier. Her posing was beautiful and she presented herself with poise and confidence. I was so proud of her, but there was some tough competition she needed to beat. That night at finals I didn't know which way the judging would go and as they started calling out 5th, 4th, 3rd and 2nd it was so exciting to see Veronica taking 1st place in her class. She came off stage crying with excitement and I was so excited for her knowing how hard she worked and how much she wanted it. She gave me the biggest hug of joy! I told her to stop crying since she needs to go back on stage for the overall figure judging. Wow! All the girls looked amazing and it was so wonderful to hear her name called for the overall winner. Again, congratulations Veronica!

Monday's Workout - Legs/Chest/Calves

2011-10-10T17:54:00.007-06:00

Today is my favorite day of the week...Monday! I love it because I feel more focused on the weekdays and I get to start off the week with my leg workout. I love training legs and today I decided to add some chest in too.

Take a look at my leg/chest/calf workout:

Machine leg press 4 x 20,15,10,8. Superset with

Machine Incline Chest press 3 x 15,12,12

Leg extensions 4 x 20,12,12,8. Superset with

Weighted walking lunges with pushup using 22 lb d-bells. 10 walking lunges, stop 10 push-up with hands on d-bells on floor. 10 more walking lunges, finishing off with 10 more push-ups.

Giant set:

Leg curls 3 x 20,12,12

Machine flies 3 x 20,12,12

Weighted straight leg dead lifts with 22.5 lbs. d-bells 3 x 15

Sitting heel raises 3 x 15 with 10 bounces on top of movement to end

Incline heel raises 3 x 15 with 10 bounces on top of movement to end

For beginners only do 1 set of each exercise, intermediate do 2 sets and advanced do 3 sets of each exercise. If you are a beginner always check with your doctor before starting any new training program.

Master Nationals - July 22, 2011

2011-07-22T17:01:00.008-06:00

Today was Masters Nationals, the competition I've been working towards and my final competition for the year. I feel great considering I missed my flight yesterday morning and had to find another way to Pittsburgh, PA. Luckily, I did and I made it there the night before the show; a little stressed and tired but at least I made it. Early Friday morning it took three hours getting my tan, makeup and hair, but everything looked amazing!

Friday morning there were over 230 women bodybuilders, figure and bikini girls backstage all getting ready to show all their hard work. I competed in Figure Masters 35 and 45 divisions. There were 34 women in my 35 and over class and being 49 I felt a little out of place looking at all those tight behinds. But I wanted to get out on stage to get the jitters out before my 45 and over division. I didn't get first call outs but figured I had another chance in my next division.

As they lined up my 45 and over group I was hoping to get better call outs. I felt better on stage and hit all my poses with ease. But to my disappointment I didn't get first call outs again. I went back to my room to look at pictures that my friend Deb took and could see the judges are clearly picking ladies with much more muscle in the shoulders and back.

It's a good thing I enjoy doing this sport and learning how to improve myself. I will go home and make new goals and plans for next year. Because without goals and dreams, what do we have to look forward too.

Thanks to my trainer Kim Oddo for all his guidance and support. Thanks to my sponsor - Utah Body, my boyfriend, and to all the girls of the BBS Crew for their continued support. And a special thanks to Debra Arbogast for showing her support and friendship by coming to the show with me.

Team Universe - July 9, 2011

2011-07-22T16:50:00.007-06:00

Team Universe is my second competition of the year and there were over 500 competitors. My first was Greater Gulf States and I placed in all three divisions. Team Universe was a different story with so many beautiful ladies with amazing, tight physiques. Even though i had a great time I didn't place top 5 in my divisions. I do need to tell you how happy and grateful I am to be able to do what I love by following my dreams of health and fitness. The dedication of training every day, doing cardio, and planning all my meals takes focus and deep desire. I enjoy showing women at my age of 49 you can still be beautiful, healthy and fit.
I feel so lucky to be a part of Kim Oddo's team. His support and guidance has helped me stay focused and I have made so many new Angel friends. One of my favorite IFBB Pro's is Elaine Goodlad. She does makeup for the competitors now and I was lucky to have her do my makeup for the show. She is amazing, beautiful and sweet! It was so fun getting to know her while she did my makeup.

My next competition is Master Nationals in two weeks and hopefully I will do better as I continute to work hard in the gym sculpting my physique so I can bring a better package to the stage. So I continue to eat foods that support what I am doing in the gym, making me lean with full muscles for the figure division. I know one thing for sure I will continue to compete and follow my dreams.

Greater Gulf States Figure Competition

2011-07-07T20:56:00.012-06:00

My journey to the Greater Gulf States Figure Competition in New Orleans which took place on June 24, 2011 took many long hours in the gym training and doing cardio. Some days I wondered how I would get it all in with everything else I had to do throughout my day. It’s a good thing I love to train. The cardio was a different story because I had to do two sessions a day. The first session was pretty easy but it was hard making it to the gym for my second cardio session. I had to get creative by running bleachers and sprints at the local high school. As for the nutrition part of it, I must confess that I am human and had a few tough moments. To make my nutrition plan work I had to be very organized by cooking for the whole week and taking my food with me whenever I left the house.

There were over 200 competitors at the competition with 115 of them women in figure, bikini, and bodybuilding. I was so lucky to be able to be a part of Kim Oddo’s team; Oddo’s Angels. My coach, Kim Oddo, held a seminar for all his Angels, which included Ms. International Figure Nicole Wilkins. Nicole also held a posing session for all the girls and I am still amazed at how beautiful, sweet, and helpful she was. She is a true inspiration! It was a great evening with Kim and Nicole!

The next day was the pre-judging and I was in three classes; my open height class, Masters over 35, and Masters over 45. It was fun going on stage all three times because each time I felt more comfortable and did better each time. It was very suspenseful waiting for the finals to hear my placing’s. As we got ready for the night show all of Oddo’s Angels were there to support each other and I made many new, beautiful friends. It felt great to be a part of Kim’s team. Figure Master over 45 went first; they only placed the top three. We all did our walk and then went off stage. They called back the top three to go back on for trophies and I was so thrilled to be one of the top three. They announced third place, it wasn’t me, and then they announced my name as second place winner. I was so happy. Later, I went back on stage for Masters over 35, in which they only placed top three as well. We did our walk then walked off stage. They announced my name as third place! I was so excited since I am 49 and still was placing in the top three of the over 35 class. Later again I went back up on stage for the open class, which included all age groups. They placed the top five in this class and when they called me back for the top five I was thrilled! They called my name as fourth! Wow! Fourth in the open class at 49! All I can say is I was extremely happy and excited to have walked away with three trophies.

I would like to thank my coach, Kim Oddo, (http://www.bodybyo.com/). My makeup artist Nancy Jambazian (http://www.facebook.com/profile.php?id=1094957843), and Christina at Jana Tana (http://jantana.com/). I would also like to thank head judge Sandy Williamson (http://www.ifbbpro.com/features/sandy-williamson-npc-and-ifbb-pro-league-official/) for her valuable feedback, which will help me get ready for Team Universe (http://www.bevfrancis.com/images/posters/041311NPC_2011TeamUniverseLR.pdf) in two weeks and Master Nationals (http://garyudit.com/events/2010-gnc-npc-teen-collegiate-and-masters-national-championships/) in July 2011. Wish me luck!!

Competition Ready or Life Ready – Is There a Difference?

2011-07-07T20:32:00.002-06:00

I work with women in all walks of life and I love them all. The only difference between the competitor client and the everyday client is the motivation to stick to the program. It does seem easier for the competitor because they are the ones who are getting on stage in a bikini and turning around. There is no better motivation than that! So how does the everyday client find her motivation? It does seem to be a challenge sometimes. Most importantly, you need a clear vision, a deep desire, and focus on a detailed goal. With a goal that is broken down into smaller everyday pieces, your goal is much more likely to succeed. The end goal for a competitor or non-competitor is basically the same – a strong, sexy, healthy body. After reaching your goal you will want to make your new healthy body and mind a lifestyle change. To do this you need balance. No one is perfect and stays on a strict nutrition plan all year long. This is just not realistic. Eat clean meals throughout the week and take a special time during the weekend to enjoy your favorite meal and treat (unless you are getting ready for a competition). Then get back to eating clean after that. There are so many great, healthy foods out there which are whole foods; not processed. Go to your local health food store and read labels. Stay away from high sodium contents, which are found in almost all fast foods and most restaurant foods. Learn how to make yummy, great food at home.
If you don’t know where to start then hiring a coach is your first step because a coach can walk you through each step and hold you accountable. Here are a few things I suggest for my clients to help them on their journey:

1. Write down your goal and the time-frame in which it will take you to get there.
2. Journal your food for three days so you know what you the nutritional value of what you are eating. Keep track of calories, carbs, protein, fiber, fat and sodium. This will give you an idea of what you are eating.
3. Eat 6 small meals a day that are comprised of protein, complex carbs (earlier in the day), fruits, veggies, and healthy fats.
4. Take one day a week to cook all your food for the week. Weigh, measure, and store each meal in a container so you can have it ready when you need it.
5. When you leave your house always take your food with you. If you think you will only need 1 meal, then you should take two, because everything seems to take longer than we think and unexpected things come up, so be prepared, especially if you are serious about your goals.
6. Get a planner and write down when you will train and do your cardio sessions. Plan your shopping and cooking times. Make sure you don’t plan anything during these important times. 7. Always sleep 7 – 8 hours every night. Your body needs this rest to grow, recover, and have the balance you need to perform the next day. Getting your sleep also prevents cravings.
8. Find friends who will support your goals and help you succeed.
9. Now, the most important part of this list is to do it now! Make the decision now to change your life for the better.

This plan is not a secret but it is often overlooked. The problem is that most people will tell you how hard it is. I get this from my clients all the time. It is only as hard as you believe it is. If you believe it is hard then you are right. If you believe it is easy then you are also right. Your mind is so powerful and if you can get your mind to be in harmony with your goals then the world is yours. Your power truly is within you. There is nothing more empowering than making your dreams come true. Begin now to look, and feel beautiful, fit, sexy, and healthy!

New Report on Vitamin D

2010-11-30T08:18:00.003-07:00

There has been plenty of new information on Vitamin D in the past few years. Studies were showing that the supplement reduced the risk of some cancers, heart disease, strengthened bones and fights autoimmune diseases and diabetes. But new studies are showing there is no proof that megadosing on Vitamin D will prevent cancer, heart disease or other conditions.

These new studies are showing we need to consume no more than 600 international units of vitamin D a day to maintain health. People over the age of 70 need as much as 800 IUs. You do need a lifetime of both vitamin D and calcium to build and maintain strong bones. For most adults 1,000 milligrams of calcium a day is recommended, 700 to 1,000 mg for young children, and 1,300 mg for teenagers and menopausal women.

Go to the following link to read the complete article on vitamin D.
http://www.msnbc.msn.com/id/40423327/ns/health-diabetes?GT1=43001

New NPC Womens Physique Division

2010-11-16T22:37:00.006-07:00

The NPC has added a new division called Women's Physique (WP). This new division will be judged between Women's Figure and Women's Bodybuilding. The nice part is that there will be a 60 second posing routine.

WP will be judged on Symmetry, Shape, Proportion, Muscle Tone, Poise and Beauty flow. Without compromising femininity of the physique.

Judging Format:
Prejudging
Individual one minute routine with 10 second warning
Quarter Turns
Mandatory Posing Comparisons/Callouts
Finals
Individual Posing Routine

Rules:
Suite worn for prejudging must be a two piece suit. They do not have to be solid in color. The bottom of the suit must be V-shaped. No thongs are permitted. Competitors can compete in an off the rack suit.

Mandatory poses will be performed with open hand style and include the following poses:
Front double biceps/open hands (no flat footed full front pose -some sort of front twisting pose)
Back double biceps/open hands
Side tricep with leg extended
Side chest with arms extended
Front ab/thigh

Final routine will be maximum 90 seconds in length, performed to music of athletes choice adhering to rules set forth by the NPC.

Music containing profanity or explicit language should not be used and may result in routine being cut short

No props will be used

No heels may be worn at any time during the competition/judging.

2010 NPC Utah Nutrimart Classic & Mr. & Ms. Utah Natural

2010-10-17T18:38:00.011-06:00

The 2010 NPC Utah Nutrimart Classic and Mr. & Ms. Utah Natural was a tremendous success with close to 100 competitors. It was a record turnout for bikini and figure competitors. Steve Schmall and his wife Sue put on a great show with guest posers Ronnie Coleman and Marcus Haley. There was also a special guest appearance by Erin Stern, 2010 Figure Olympia winner. Having three pros at this show was a real treat.

Congratulations to my client Nicole Blanco who won 1st in figure tall Open and 1st in Mr. & Ms. Utah Natural and then went on to win the Overall trophy.

My girls worked hard and it paid off in the end when they all placed. I enjoyed helping them all in their journey in achieving their goal to compete on stage at the show.

The following list shows the results for my hard-working clients:

1. Nicole Blanco – Figure 1st Tall Natural, 1st Open and Overall
2. Monika Lowe - Figure 3rd Short, 3rd Masters & 4th Novice
3. Lacey Lynn - Figure 2nd Short Open
4. Katerina Schload - Bikini 2nd Short Open
5. Tracee Memmott - Figure 5th Short Open, Bikini top 10
6. Lindsey Matthews - Bikini 2nd Medium Natural, 2nd
Medium Open
7. Maria Fulton - Figure 3rd Tall Open

8. Cheree Simpson - Figure 4th Tall Open

2010 Utah ABA/INBA USA Challenge

2010-10-11T22:11:00.009-06:00

I always enjoy watching the ABA/INBA USA Challenge because Tyler Alexander the promoter always takes great care making sure the competitors get plenty of time to shine on stage. He has been the only promoter in Utah to allow fitness competitors to enter. It seems to be a dying sport in Utah but out of state it still thrives. I was extremely happy for my clients Cathy Harris and Sheri Davis to compete at this show. They both were phenomenal at presenting there routine, physiques and evening gown talk. Cathy took 1st in fitness and Sheri took 2nd. They both rocked it on stage and now have qualified for Nationals. Good luck to you both!

2010 NPC Masters National Championships

2010-08-03T20:50:00.014-06:00

I finally made it back to the show I did 6 years ago in 2004, Masters Nationals in Pittsburgh, PA. I never thought I would do this show again but here I am at the age of 48 on the competition circuit. It was so exciting to be at this show since there was an over 45 division, which had 46 competitors and 6 height classes. I was hoping for a 1st place trophy just like every other women that came to compete but after seeing how phenomenal all these women looked I feel lucky to have received my 4th place trophy. The women in my division were amazing and the winner of my height class took overall and won her pro card for the 45 and over division.

Many thanks to John Kreklo my coach for his guidance with dialing in my physique on this special day. Even a coach needs a coach and to have him by my side took a lot of pressure off me so I could focus and give my energy to my many clients.

I also want to thank MaryJane Snyder for making the most beautiful competition suit for me. The time she spend in making sure the suit was perfect meant the world to me. She is a very creative designer and a supportive and caring person. You can visit her website at http://www.mjadswimwear.com/

Utah's best competition suit designer

2010-07-25T19:25:00.017-06:00

The best kept secret in Utah is MaryJane Snyder, competition suit designer. She has been making competition suits for several years now. MaryJane makes figure, bikini and bodybuilding suits. She also makes beautiful jewelry for competition with Swarovski crystals, the same kind of crystals found on the finest competition suits.

I was so proud to wear her suits for both my recent figure competitions. The Emerald Cup and the NPC Master Nationals Championships. Her love for the sport and the competitor shows in each suit she makes.

You can contact and find more information about MaryJane at http://www.mjadswimwear.com/

2010 Emerald Cup Success

2010-04-18T22:34:00.005-06:00

I can't express enough how excited I am to have finally competed again after 6 years. I decided to compete in the Emerald Cup since that was the show I wanted to compete in 2005 but never made it. I truly enjoyed this journey of learning and experiencing some new concepts with training and nutrition. My boyfriend Jeff was the best training partner and support for me. He always encouraged me and was so excited for me to get on stage again.

When I arrived in Seattle, WA I felt so excited and ready. I tried some new things with my new nutritionist John Kreklo. He watched over my physique the last three weeks pre-show and dialed me in to peak on show day. I can't thank him enough for his guidance and encouragement.

My heart was pumping so fast as I entered the stage and walked on for prejudging. I tried to breathe deep to slow my heartbeat but it didn't work, I was a little shaky but did the best I could. It was a good thing I did a lot of practicing because if I didn't I would have really fell apart. I was so relieved and excited when I made the first callouts.

I felt so much more relaxed for the evening show and really enjoyed walking the stage. After we all did our walk and comparisons we filed off stage to learn who was top five. As we waited I was praying they would call my number and after calling the first three numbers they called mine and I almost starting crying with excitement. The top five girls walked back on stage for trophy awards. They announced the placing for 5th place, it was someone else, then 4th place they called my name, I was so excited! They brought my trophy and a tiara which all the top 5 girls received. I got my first tiara at 48 years old and I can't express how great it made me feel. It may sound silly but I think I might sleep with it on my head for the next three months.

The Truth about Partially Hydrogenated Oils

2010-02-15T21:03:00.007-07:00

You have heard about Partially Hydrogenated Oils and that you should stay away from them, but do you know why? Here are a few reasons:
> It can cause diseases like multiple sclerosis and allergies that lead to arthritis
> It depresses the thyroid--which lowers your energy levels
> You will eat more because your brain will still be craving the essential fatty acids which is vital to every metabolic function in your body
> It will cause obesity and diabetes which leads to death

The best bet is to stay away from any form of fried foods and check labels for the word hydrogenated. If it's anywhere on the ingredients do you family and yourself a favor and leave that product at the store.

Not all oils are bad, some are very healthy and essentiall. These essential fatty acids are called polyunsaturated and monounsaturated fats and they contain the essential fatty acids you need. This is how they help you:
> They help the function of the immune system
> They help in passing oxygen and nutrients to the cells
> They help with the operation of the digestive-tract
> Helps with brain cell function and nervous system activity
> Helps speed metabolism and burn body fat

The good foods to look for are fish, olives, nuts and egg yolks. Use oils such as olive, flax or coconut oil when cooking. For more information on Partially Hydrogenated Oil check out this website. http://www.treelight.com/health/nutrition/PartiallyHydrogenatedOils.html

Coffee or Green Tea - The Healthy Beverage

2010-02-04T20:11:00.004-07:00

Article after article about the antioxidant benefits of green tea has hit the newsstands. Now there are studies coming out about the antioxidant benefits of coffee. What they are saying is that the polyphenols in coffee act as antioxidants in the body, protecting the cell against free radical damage and tissue damage. Soy Isoflavones have potent antioxidant properties, improving thyroid function and protection against bone loss.

A Study done by the journal Gastroenterology determine that participants who drank more than 2 cups of coffee per day had less then half the rate of chronic liver disease than those who drank less than 1 cup per day. In a review of "Recent Human Research on Coffee and Health", there are health benefits for adults consuming 3-4 cups of coffee per day (300-400 mg per day of caffeine). Several studies report that coffee may help prevent chronic diseases, including type 2 diabetes, Parkinson's disease and liver disease.

The University of Alabama evaluated and compared the effects of a regular coffee drink and a decaffeinated coffee drink on individuals performing sprints. The results show that a caffeinated coffee drink enhanced sprint performance. Coffee is a great pre-workout stimulant and is also a Thermogenic and increases your body's ability to burn fat.

The take-home message is that both coffee and green tea has antioxidants benefits and are both found to make a difference in your health. Try to include both these beverages daily.

Ibuprofen and Muscle Pain

2010-02-04T19:39:00.006-07:00

I have always thought taking Ibuprofen or any other non-steroidal inflammatory drug to relieve muscle pain was not the right thing to do. I felt this soreness was the body telling me, now it's time to rest, take in nutrition and let the healing process take place and in return muscles will become tone and stronger. Today I read an article in FitnessRX exactly about what happens when you take Ibuprofen to relieve muscle pain. The article goes on saying that studies have shown the post-exercise protein synthesis is virtually non-existent after taking Ibuprofen. If your muscles don't synthesize protein after a workout, you won't see the improvements in muscle development. Soreness following an intense training workout is part of the healing process that is necessary to develop your muscles.

Are you wondering what to do about your soreness? The best thing to do is stay active, don't lay around all day. Keep the blood flowing in the sore areas of your body, this will aid in healing. Take a walk outside, on the treadmill or take an aerobic class. Some people benefit from a massage which helps restore muscle function and relieve some of the pain.

The article in Fitness RX was written by Brad Schoenfeld, CSCS.

Egg White Omelet Casserole Recipe

2010-01-11T21:55:00.004-07:00

4 servings
Per serving
Calories 143
Fat 0
Carbs 9
Protein 25

Creatine for Women

2009-11-30T12:29:00.006-07:00

Are you a women and looking to put on some muscle? I don't mean to get big or huge. I mean to get a toned, beautiful and tight physique. If you have been working hard in the gym but not getting the results you want you might consider trying Creatine. Creatine provides support for energy production for high-intensity workouts. The benefits include increased energy and strength, increased muscle cell volume, improved performance and enhances recovery.

How does it work? ATP, or adenosine triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through Creatine phosphate.

If you are wondering how to property do Creatine cycles and phases, here is a example:
Week 1: Creatine loading phase - 4 tsp (20 grams) per day, spaced every 4 hours apart.
Weeks 2-4: Creatine maintenance phase - 1 tsp (5 grams) daily
Weeks 5-8: No Creatine

There are many variations to this cycle, so test it out and see what works best for you.

See e2nutrition for more information. http://www.e2nutrition.com/

Controlling Your Cheat Meals

2009-11-17T17:19:00.010-07:00

"When I have my weekend free meal I can't stop eating." I have heard this so many times from my clients. You're controlling all your meals all week long, planning and organizing to stay on track. Then the weekend comes and you go crazy undoing all your hard work you did during the week. I can't say I haven't fallen into this same situation now and then. However, I have found a few things to help maintain and control the weekend cheat meal and I want to share them with you. Here is my list of making it through the weekend while enjoying your life of balance of both worlds.....staying fit and enjoying family and friends.

1. A plan will always save the day. Do you plan or write your week diet out? I have found it helps me and my clients stay on track and all my clients. Writing down and planning your free meal will also help you stay on tract. If your free meal is Saturday night write on your diet what your free meal will be and stick to it. Then get back on your regular diet.

2. Get exactly what you want for your free meal. Have you been craving something during the week yet you were strong and stayed on your plan, waiting for the weekend. Write down what you are craving and give your body what it needs for your free meal. Be sure to eat at your favorite restaurant, get your favorite meal and dessert. If you get exactly what you are craving you will feel satisfied and stop when you are finished.

3. Keeping treats and things you crave out of your home. If you're still stocking your cupboards with cookies and chips you're not doing anyone any good. Teach your family and yourself that these are treats for the weekend or a special occasion. Then only buy one serving, no giant family packs. You're not doing your loved ones or yourself any favors by stocking up on unhealthy foods. Make these foods a treat.

4. Game Plan. Write down your feelings and emotions if you fall off the wagon and go crazy. Most of the time if we get to know ourselves and what causes us to binge we can make a plan if it happens again. For me I know I need to eat all my meals every 2 1/2 hours to stay full and satisfied. If I skip a meal I'm starving and will eat whatever I can find and tons of it. Eating every 2 1/2 - 3 hours stabilizes blood sugar and stops the cravings.

5. Cheat meals are important. When we incorporate in a cheat meal we are helping trick our metabolisms into thinking that it's okay to speed up once again. Basically, that famine they thought was occurring is really not. Cheat meals will also really help to relieve our psychological mindset, making it easier to stick with a diet program

Take the time to plan, organize and get to know yourself so you can stay on track and reach your goals. There's nothing better than someone telling you how fabulous you look in your sexy dress, especially during the holidays.

2009 NPC UTAH NUTRIMART CLASSIC

2009-10-22T16:04:00.014-06:00

The 2009 NPC Utah Nutrimart Classic was an exceptional show this year with some of the most fit physiques. It was a special treat to have 2009 Mr. Olympia Jay Cutler and runner up 2009 Ms. Olympia Heather Armbrust as our guess posers. This year Utah's NPC promoter Steve Schmall offered a Novice class for first time figure competitors. There were 25 figure competitors and 18 bikini competitors' total.

Kathleen Tesori, Ms. Flex bikini 2008 handed over her Flex bikini title at the 2009 Olympia and went on to compete in her first figure competition here in Utah and won her class and took Overall.

Ekaterina Schload, a model and pole dancing instructor, born and raised in Russia, won her class in bikini and took Overall. Katie Bergstrom decided to give bikini a try after competing in figure for two years and seemed to find her place. She placed 2nd in the short class. Congratulations to all these beautiful woman. It was a pleasure working and getting to know them all.

Dana Penrose was so focused for this competition and worked extremely hard, which all paid off when she walked away with 1st place in figure novice and 1st place in figure medium class.

All placings in figure short were Kathleen Tesori 1st, Jill Nix 2nd, Nicco Leatherman 3rd, Jenny Anderson 4th and Daiyani Sosa 5th. Placings for figure medium Dana Penrose 1st, Carola Blackham 2nd, Karen Andrews 3rd & Sarah Stehno 5th. Placings for figure tall Alison Dees 2nd, Kristin Dalley 4th. Masters Jill Nix took 1st, Nicco Leatherman 2nd, Karen Andrews 3rd, Alison Dees 4th & Kristin Dalley 5th, top 10 Ella Diaz & Tracy Parker. For Novice figure Dana Penrose 1st, Carola Blackham 3rd Karen Andrews 4th and Alynn Lloyd 5th. Finishing top 10 for Novice was Kristin Dalley & Tracy Parker.

2009 NGA NORTHERN STATES FIGURE

2009-10-22T11:38:00.005-06:00

I was unable to attend the 2009 NGA Northern States Bodybuilding and Figure Championships on 9-26-2009. The 2009 Olympia in Las Vegas, NV was held the same weekend and I couldn't pass up my first opportunity to see the big show. I would like to congratulate my clients, Amara Bray for taking 1st in figure master's & 2nd in figure short and Jill Nix for taking 3rd in figure master's. This was Amara's first show and I was so happy that all her hard work with posing, nutrition and training paid off. Amara was very thrilled and shocked to have placed so well on her first show. Hopefully, we will see her again in upcoming shows.

Olympia Weekend 2009

2009-09-28T20:36:00.010-06:00

I was so excited to be able to attend my first Olympia in Las Vegas this last weekend. What an experience and delight to be around so many fit athletes. I have to admit I was more excited about seeing the figure girls than anything but to my surprise the fitness and bodybuilding turned out to be as enjoyable. Friday night Jeff and I watched the fitness girls jump and flip through their difficult routines. They were spectacular but I was sad that Mindi O'Brien hurt her back during her routine and could not attend the rest of the competition. The placing results for fitness were 1st Adela Garcia, 2nd Tanji Johnson, 3rd Tracey Greenwood, 4th Julie Palmer, 5th Tina Durkin & 6th Myriam Capes. For women's bodybuilding Iris Kyle won her 5th Olympia title.

Saturday evening was figure and men's bodybuilding. The men put on an amazing show and I loved how much they put into making their routines entertaining. The figure women looked so beautiful and the first call outs showed the judges were looking for a little softer look. The placing results for figure were 1st Nicole Wilkins-Lee, 2nd Gina Aliotti, 3rd Heather Mae French, 4th Kristal Richardson, 5th Amy Fry & 6th Erin Stern.

The men's bodybuilding placing results were 1st Jay Cutler winning back his title, 2nd Branch Warren, 3rd Dexter Jackson, 4th Kai Greene, 5th Ronny Rockel & 6th Victor Martinez. It really was a spectacular show and I am so thankful to Jeff for taking me.

Mike Davies Bootcamp in Utah

2009-09-02T17:09:00.007-06:00

It was such a nice surprise when I heard Mike Davies was coming to Utah. It has been 5 years since I worked with Mike and was actually at his bootcamp in Columbus, OH when he last kicked my butt into shape. Well it was no different with Mike in Utah. The bootcamp was nothing short of amazing, plus it was great getting my butt kicked again, instead of me kicking my clients' butts.

The camp was 3 days of intense weight training with a killer bootcamp class and a posing session. I have to say it was difficult to put my posing shoes on again after 5 years, plus a little embarrassing, but I did it anyway.

There were 16 women and 1 guy attending. It was a great group of old friends and I made some new ones. Thanks again to Mike for coming to Utah.

Personal Training NASM Certification

2009-08-13T10:51:00.005-06:00

I am so excited about my new personal training certification through NASM National Academy of Sports Medicine. I've been studying and working hard on the material and just passed my exam. I have new knowledge and tools to design exercise programs to train you safely and effectively. I love the NASM concepts for the Optimum Performance Training model that provides a progressive system for flexibility, cardiorespiratory, core, balance, reactive, speed, agility, quickness, and resistance training. It a system that progresses any client to any goal.

I also hold a certification for personal training through AFAA Aerobics and Fitness Association of America. I have also completed courses in: Nutrition, Exercise and Obesity and Midlife Fitness for Women.

Please feel free to browse my site for the variety of services I offer. Also, be sure to sign up for my monthly motivational newsletter.

Stage Impact Workshops

2009-08-13T10:36:00.006-06:00

My first Stage Impact Workshop for Figure Posing was a great success! Thank you to all that participated in this event. The three hour workshop covered figure posing and getting ready for stage by Sandy Hancock, stage tanning by Kate Heath, stage makeup by Maryanne Pickett, competition suits my MaryJane Snyder and judging by special guest speaking head judge Samantha Madsen. Besides all the local competitors attending this special event there were several people that drove from Idaho.

I will be holding two Stage Impact Workshops for Figure Posing next year. One in January and another in August. These events are perfect for someone who needs an overall view of what it takes to get on stage and to meet other competitors that have the same goals as you. Get inspired and motivated and challenge yourself to get in the best shape of your life.

The Competitor's Way Out Of Emotional Eating

2009-07-14T20:25:00.003-06:00

If you have competed in a Figure competition you will understand the ups and downs of finding a balanced nutrition plan. Or maybe you have a balanced nutrition plan but are unable to follow it. Sometimes after you have trained and dieted so hard to get on stage you find you can't stop eating post-show. Well, I have found a e-book that will help you find balance in your post-show diet. The e-book is by Nancy Georges, an IFBB Figure Competitor who knows exactly what every Figure competitor is going through. She will give you a game plan at every phase of the game taking you step-by-step through each phase and putting you back on course. I encourage all my figure competitors to purchase this e-book and continue having fun planning all your new fitness goals. For Releasing the Diet Drama click here:
http://bodybysandy.com/nancygeorgeebook.php

The Soda Springs, Idaho Fun Run 5K

2009-07-14T20:01:00.004-06:00

I had to do it again in Soda Springs, Idaho. Yes, I had to run that 5K. I was so disappointed with my time last year I didn't want to do it again. The problem was the last mile was ran on a dirt road and all I felt was my feet sinking into the loose dirt. I could feel myself loosing time and I ended up finishing in over 32 minutes.

I was talked into doing the race again by my boyfriend Jeff. I had a little good luck this year because it rained the day before into the evening. I wondered if the race would be a rainy one, but as I woke the next morning the sun was out and it was a beautiful day. Jeff and I hurried to the race and as we starting the race I could feel I had good energy. I ran to the 1 mile marker in 9 minutes and the 2 mile marker in 9 minutes. Then I was on the dirt road I feared so much, but to my surprise the dirt was packed down from the rain the night before. It felt great and I was able to keep at a good pace. As I passed the finish line I was greatly surprised to beat my time last year. I finished in 29 minutes 30 seconds. I reached my goal of not only beating my time last year but finishing under 30 minutes.

My magical week ends in Seattle

2009-06-21T22:35:00.005-06:00

My wonderful week in the Northwest ended with a day in down town Seattle. We visited Pike Place where we saw the original Starbucks; amazing street musicians; and the many beautiful sites, smells and sounds of The Market.

We strolled along the water front where we had lunch and were captivated by the view of the Puget Sound. We took a bicycle taxi back to Pike Place and walked to West Gate Center for some shopping.

We ended our evening with a romantic dinner cruise around the Puget Sound where we were surrounded by the lights of Seattle at night. My honey spoiled me throughout the entire trip and I fell in love all over again.

My home town, Port Townsend, Washington

2009-06-21T22:00:00.004-06:00

It was exciting to finally visit my birth place. Port Townsend, Washington. We moved when I was only one year old and returned for a visit when I was around four, but it's difficult to remember much at such a young age. We visited Fort Worden's old military installations that once held large cannons and where the movie An Officer and a Gentlemen was made. We also saw the hospital where I was born. The old building was still standing with newer additions. We walked along the beautiful beach and I collected sea shells and rocks to remember our trip.

We saw as much as we could in the short amount of time we had and are planning to return to this beautiful area soon for a longer stay.

Cannon Beach, Oregon

2009-06-17T23:58:00.003-06:00

I loved this small community at Cannon Beach, Oregon. I am seriously considering purchasing a vacation home here. The sandy beaches were so beautiful and I totally enjoyed my morning run on the beach with Jeff. What a great cardio workout and the ocean breezes felt wonderful. Jeff and I enjoyed a romantic stroll along the beach the night before while listening to the ocean waves and watching distant bonfires. Our stay at the Inn at Cannon Beach was wonderful and we were sad to leave.

The beauty of Yachats, Oregon

2009-06-17T23:38:00.011-06:00

Here we are at the Overleaf Lodge in Yachats, Oregon. Our room overlooks the ocean front and its beauty. It couldn't be more perfect with the view and the sound of the waves crashing on the rocks and shoreline. It is very therapeutic. I couldn't wait to do my morning run on the groomed path along the beach and then as we walked on the shoreline rocks I twisted my ankle. It was still sore the next morning and I had to skip the morning run.

If you are looking for a beautiful place to stay in Oregon, the Overleaf Lodge has the most spectacular ocean view from every room. They also have a nice exercise room if you're trying to stay on your training program.

Hello from Ashland, OR

2009-06-16T11:50:00.009-06:00

Visiting Ashland, Oregon has been a surprising trip. I didn't expect this quaint and artistic town to be so beautiful. The people in Ashland are very friendly and active and this city is a great place to visit for fitness minded people. We enjoyed shopping at all the special shops, ate an amazing lunch at Lark's on Main. I had my favorite, Tilapia, quinoa and salad. Jeff and I also visited a Winery called Paschal. I enjoyed the wine tasting and sitting out on their beautiful patio sipping a glass of wine.

2009 NGA UTAH MOUNTAIN STATES

2009-06-03T15:17:00.004-06:00

The 2009 NGA Mountain States competition was a great success. I would like to congratulate Jill Nix for her 2ND place trophy in Bodybuilding. She wanted to give Bodybuilding a try and she did phenomenal. Her routine was upbeat and fun and the audience was clapping and cheering. Her posing was beautiful and poised. Jill also crossed over in Figure and placed 3rd. The judges did suggest to Jill that she might be a better fit in bodybuilding but said she would need to make a choice either way. Jill has been torn trying to figure out which direction to go. Either way I know she will do great because of her beautiful physique and extraordinary personalty.

Susan G. Komen - Race for the Cure

2009-06-02T18:55:00.006-06:00

There were over 18,000 that participated in the race for the cure this year, a record number. The event was held on May 9, 2009 at the Gateway Mall in Salt Lake City, UT. This was my 3rd race and I remember the first time I ran it 3 years ago. I cried during the whole race as I read the back of participant’s t-shirts. They were sons, daughters, husbands, friends and relatives running in memory of a lost mom, sister, wife or friend. I didn't expect to see that, and as I ran the tears rolled down my face.

I did however want to beat my time last year of 29 minutes 30 seconds. As I ran through the finish line and looked at my time I was so excited that it was 28 minutes 50 seconds. I beat my time and made a new record for myself. It wasn't by much but it was an improvement over last years time. Next year there will be new goals to make.

I would like to thank my boyfriend Jeff for running the race with me and for his continued support.

NPC Utah Natural Bodybuilding, Figure & Bikini Championships

2009-05-11T17:16:00.003-06:00

The first NPC Utah Natural Bodybuilding, Figure & Bikini Championships was a great success. The competitors were in phenomenal shape and competition was tough. The guest poser Johnnie Jackson put on an extraordinary show and it was a blast watching him perform. I had to fight my way in the crowd to get a picture with him.

Quercetin and You

2009-05-11T16:56:00.002-06:00

We all want to find ways to be healthier and I was made aware of a powerful antioxidant called Quercetin. Research shows that "Quercetin has many health promoting effects, including improvement of cardiovascular health and reducing risk for cancer, especially prostate cancer." It is also a natural anti-histamine, which may help to relieve allergic symptoms and asthma symptoms. The anti-inflammatory properties may help to reduce pain from disorders such as arthritis. Dietary sources include fruits and vegetables, particularly citrus fruits, apples, onions, parsley, tea, olive oil, grapes, dark cherries, blueberries and blackberries. No adverse effects from Quercetin have been reported. However, because supplements may have side effects or interact with medications, they should be taken only under the supervision of a health care provider.

For more information on Quercetin go to http://www.umm.edu/altmed/articles/quercetin-000322.htm

Directing Your Thoughts with Affirmations

2009-05-11T16:41:00.000-06:00

Affirmations are an amazing tool to use to direct your thoughts to a more positive direction. Affirmations are written messages to yourself about your goals, what you want to accomplish or what your dreams are. This could be in any area of your life; work, play, family, fitness, etc. Affirming what you want to create in your life starts every morning when you wake up. What are you thinking about? Does it make you feel good or bad? Start your day off right by repeating a positive phrase in front of the mirror, in your car, or write it on paper. When you catch yourself thinking something negative, stop right there and change that thought to a positive one. Then that's what you will create!!