Getting up everyday and heading to the gym is a chore for some people, but for this week’s inspiring women, Megan Moon, healthy living is a passion.

When most girls have posters of the latest teen heart throb plastered over their walls, Megan had posters of workouts. Her love for fitness started young, knowing that this had to be more than just a hobby, it had to be a lifestyle.  Since starting in the fitness industry, Megan’s success has only just begun, with a recent sponsorship by Optimum Nutrition and more competitions – both figure and endurance, plus her first book – 2010 is going to be a busy and successful year for this lady.

How does she balance all of this while raising two kids and supporting her husbands career? Read on and find out about this week’s Inspiring Woman – Megan Moon…. Read the full story

Its hard for most women to find who they are. Its a journey you embark on every day – figuring out just where you fit in – what makes you happy – and to most importantly, make yourself happy.

This week’s inspiring woman, Emily Lind, has found the “Essence of Em”. She has found how to love herself for who she is – through her love for fitness and healthy eating and life itself.

I had the pleasure of meeting Emily in person this past weekend at the Arnold 2010 Expo – and let me tell you – she’s awesome on paper but even MORE inspiring in person. Let Emily tell you how she found ‘herself’ in hopes of helping you find you…

Womens Ab Workout: Tell us more about yourself – What is the Essence of Em? How long have you been training and what are your goals and aspirations in the fitness industry?

Imirage Photography

Emily Lind: I created the essence of em because I realized that achieving goals was my passion and I wanted other people to experience the same joy by achieving their goals. It is so important to be happy. I believe having someone to hold you accountable is essential to your success and achieving this happiness.   My goal is to teach people, check in and be involved in their life, which is many times more fulfilling that achieving my own goals. Read the full story

Your personal relationship with food can either make you – help you lose those last 10lbs – or break you – help you gain those extra 10lbs. Understanding how our bodies react to food is imperative to reaching any type of fitness goal.

Alyson Boyd, this week’s inspiring woman, has overcome a ‘topsy turvy relationship with food’ in order to win both her Figure and Fitness class at one show. Combining her positive relationship with food and dedication to the gym, while working towards her MBA in Sports Business and Marketing – Alyson is an expert in time management and making sure that no matter the circumstance – nothing gets in the way of her and reaching her goals.

Find out more about Alyson and just how she balances her hectic lifestyle. Read the full story

Many girls growing up lack self-esteem. Its an unfortunate common problem that many of us can relate too. Some women grow out of that ‘awkward’ stage quickly – realizing their natural beauty and feeling confident about themselves. While for others (many of us) it takes a few years and one moment of inspiration to change all that.

For this week’s Inspiring Woman Tania Chrzanowski – it took a visit to a friends bodybuilding show to realize what she needed to realize her inner beauty and gain the self confidence to make her the successful woman she is today. Find out more about Tania below.

Womens Ab Workout: Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?

I am a passionate, loving, determined and goal-oriented 27 year old currently living in Springfield Massachusetts.  I teach high school physical education, personal fitness and health and also bartend on the weekends.   I am going on my third year training/competing in bikini/model shows in the fitness industry.  I am a Savage Girl meaning I belong to a great group of people under the magic of Cathy Savage Fitness.  My coaches and friends that I met through her program keep me inspired and loving what I do.  I am constantly setting long and short term goals for myself as I believe it is extremely important to set them.  My long term goals consist of improving myself from the previous year.  To me it doesn’t matter if I come in first or last place, as long as I am progressing I feel accomplished.  My short term goals are more specific whether it’s building strength or toning a specific body part it varies year to year. 

Tania Chrzanowski: What were your reasons for deciding to compete in a bikini show?

When I was younger I had very low self-esteem. I fell into the stage that most teenage girls go through where they are never happy with how they look.  For about five years I would not go in public wearing a bathing suit and I even felt uncomfortable being around my friends in a suit.  As I grew older I went to one of my guy friend’s bodybuilding shows and saw how beautiful these female competitors looked on stage. I told myself instead of wishing I was up on stage I am going to make it happen.  I always had a passion for working out and would always spend my free time in the gym.  So right then and there I set some goals for myself.  A year later I did make it up on stage.  I went from not wearing a bathing in public to getting up on stage in a bathing suit, in front of a crowd where I was getting judged on the symmetry of my body/appearance.  Um WOW I did it!!  I’m glad that day I sat in the audience watching I didn’t brush it off saying oh I cant do that.. because at one point I did think I was crazy thinking I could actually get up on stage.. but I put all those negative thoughts aside and realized I could accomplish my goals if I BELIEVED I could.  If you believe in yourself you can do anything!!

“The longer you wait to decide what you want to do, the more time you’re wasting. It’s up to you to want something so badly that your passion shows through in your actions. Your actions, not your words, will do the shouting for you.”

WAW: To get into great shape, for a bikini show, you must be pretty particular about your training.  How would you describe your training? Are you into body part training or full body training? Why?

TC: My training varies, I usually start off with body part training and as it gets closer to show I do more full body training.  Through the Savage program we are given workout plans that are always challenging but fun. I am currently doing a lot of supersetting with my exercises.  This year one of my goals is to tighten my glutes and define my abs so I do specific routines targeting those muscle groups as well.   It is important to have some sort of plan and to log your workouts so you can see your progression written out as well.  I did kettlebells for the first time a few months ago and fell in love with them.  They are great for conditioning and by the end of every workout with them I am drenched and feeling great!

“My mind, body, spirit are strong. I take time each day to rejuvenate and recharge, i breathe in strength and release my fears. i go after my hearts deep desires, i can accomplish anything, i focus on my goals and have the strength to make it happen

STRENGTH

I choose to be unstoppable, i am strong, I am bigger than my concerns and worries, the strength of others inspires me, i trust my intuition.”

WAW: How do your workouts change as it gets closer to competition time?

TC: My workouts change by increasing intensity, more full body,  more super setting, less rests, etc.   They become more challenging because intensity is increasing and carbs are decreasing so my energy levels at times decrease.  Full body workouts are fun because you are hitting all the muscle groups with various exercises so it never gets boring as you are constantly moving for the most part.  Cardio sessions are increasing usually with split sessions. I will go before work in the am and then again at night time.   Oddly enough this is my favorite time because I know showtime is right around the corner and I am so close to achieving my goal.

WAW: One of the biggest parts of fitness, whether training for a figure competition, as you have done, or just trying to lose weight and get a flat stomach is a DIET. What does your diet look like when getting ready for a show? What are three tips you can you offer women who are trying to change their eating habits/diet to get in shape?

TC: I don’t like to call it a diet as people usually fall in and out of “diets” and diet just to lose weight. I like to call it a change of lifestyle.  My nutrition plan consists of eating 5 or 6 meals a day usually eating every three hours.  You will find protein in

all of my meals with either some sort of fruit, veggie or carb.  As I get closer to show time I usually rotate my carbs usually having a high, med, low day. or just a high low day.  All clean and healthy foods and I make sure they are foods I enjoy eating otherwise it is easy to follow off track. I prep all my meals in advance and place them in tupperware so they are ready to go. so I don’t give myself time  to think about what I want to it because it is already there waiting for me.

Three tips would be:

1. Eat in moderation:  If you struggle with eating clean all the time or losing weight allow yourself treats/ things you crave but in small portions.  Have one serving verse eating the entire bag of chips or entire carton of ice cream.  You can also start off by cutting/exchanging things in your nutrition plan. Record your food intake for a week and explain it.  Are you drinking soda, eating foods high in fats/sugar. Simply cutting these foods out of your nutrition plan or replacing them with healthier choices is always a start
2. Have a plan:  Map out your meals and make a list of what you need at the grocery store.  That way you go in and get what you need and don’t find yourself wandering to aisle you don’t need to be in. (avoid temptations)  All the good foods you need are along the border of the grocery store (fruits, veggies, meats, carbs)  avoid the individual aisle
3. Read food labels:  This is really important. Learn how to read and understand them

WAW: When trying to get really lean spending time doing cardio becomes second nature. What does your cardio routine look like when getting ready for a show? How much time to you spend doing cardio and how do you change it up so you don’t get bored of the same routine?

TC: Cardio at my early stages of show prep usually starts around 30 minutes five times a week.  Week before show usually can be at 60 minutes 7 days a week.  I am always doing some sort of interval or H. I. T. training.  I am a big fan of the step monster aka step mill.  LOL  I love doing intervals on it as it kicks my butt.  Most people don’t enjoy cardio so you have to make it fun to get through your cardio sessions.  I usually make up games/ competitions with myself during cardio sessions.  Or if you are really dragging to do cardio, make cardio dates and get it done with some friends!   I also love spinning classes, and sprints on the treadmill listening to my favorite music!

WAW: How do you mentally stay focused on your diet and training and not give into ‘bad food’ cravings, especially trying to find time between working and working out?

TC: “If you really want it, you will have it. If it means enough to you, it will happen.

For if you really want it, you will find a way. You’ll stop making excuses and start making it real. The obstacles you encounter are not there to prevent you from reaching your goal. The obstacles are there to make sure you really want it.”

“The things you crave may satisfy you momentarily, yet they cannot fulfill your deepest desires. By giving in to your cravings, you’re actually pushing yourself further and further away from what you truly wish to have.”

The above quotes are a few of my favorite quotes that I have posted in a few places at home and work.  We all have our good and bad days. When I am having a bad emotional day I try to refocus and remind myself of my goals and what I want to achieve.  If I see myself “losing it” I talk to myself LOL, take a deep breath and keep reminding myself how bad I want to reach my goals.  I am also a big fan of writing down my thoughts.  For example when I ate something I wasn’t supposed to I wrote down how I felt afterwards.  So when I feel tempted (which I see as obstacles)  I go back and re-read my thoughts.  I am one of those people who think that when others say “there is no time to workout”  it is an excuse.  In season I am up at 4am in the gym getting ready to attack my day or if I know I have a very long day coming up I will make it my off day. I feel soo much better once I get my workouts in!  It is all about planning/making a schedule I cant emphasize that enough.

WAW: What’s next for you this year?

TC: I am so excited for this year!  I am 15 weeks out from my first show which is in April.  I am going to compete in the New England Fitness America Pageant. I also qualified for Nationals last year so I will also pick a NPC Bikini National show to compete in as well.  I am just going to continue doing what I love to do and keep reaching for my goals!

“Enthusiasm is one of the most powerful engines of success. When you do a thing, do it with all your might. Put your whole soul into it. Stamp it with your own personality. Be active, be energetic! Nothing great was ever achieved without enthusiasm.”

WAW: Where can we find more information out about you?

TC: You can follow my blog here http://tabookie2000.blogspot.com/

Need MORE inspiration? Check out These Women

Inspiring Women – Kerrie Ann Frey

Inspiring Women – Heather Frey

Inspiring Women – Tina Marie Guaglianone

Inspiring Women – Carmen Burk

Inspiring Women – Lizzy Ostro

Does this sound familiar? As a high school athlete you go to every single fast food joint possible after practice – starved and no real idea about what you really should be eating in order to be better. You’re young and you’re hungry – thats all that matters.

Then you hit college. You don’t know any other way of eating so you continue to eating whatever you can, usually the bad stuff because that tastes so much better. However, you’re not nearly as active as you were before, plus your hormones start changing and your metabolism starts to slow a bit. So, instead of staying muscular and lean like before you start gaining the ‘freshman 15′.

How do you end the cycle? Ask Lizzy Ostro. Lizzy not only managed to get herself out of the freshman 15, but came out on top competing in regional bikini shows, and will be at the NPC Jr. Nationals later this year.

How’d she get there? I’ll let Lizzy tell you…

Womens Ab Workout: Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?

Lizzy Ostro: Thanks so much for interviewing me!! My name is Lizzy Ostro aka “Fit Lizzio”. I’m 21 years old and have been training for 2 ½ years. After being an athlete throughout much of my life, I began college as a lazy freshman. I began working with a personal trainer in 2007, and my love for fitness, body building, and training became my lifestyle. I have competed in 2 regional bikini shows, and plan to hit the national scene this year in Chicago in June.

WAW: To get into great shape, for a bikini show, you must be pretty particular about your training.  How would you describe your training? Are you into body part training or full body training? Why? How much of your training is weight training and how much is cardio?

LO: Everyone’s workout style is different. I have found that if you don’t train the way you LIKE to train, you are less likely to stick to it and your results will not be as good. I do a 5 day split with 2 leg days per week. One leg day focuses on hamstrings and glutes, and the other leg day focuses on quads and plyometrics. My problem areas are my shoulders and legs as far as building muscle goes, so I take special consideration when training those areas.

After being a “cardio queen” for some time, I finally realized that the weight training is really what shapes your body. Cardio is great to get a little extra fat burning and to increase cardiovascular fitness, but your physique is built with weight training. I always put that as first priority. I still do cardio most days of the week, but I mix it up between running, boxing, hiking, and the stairmill.

WAW: One of the biggest parts of fitness, whether training for a show, as you have done, or just trying to lose weight and get a flat stomach is DIET. What does your diet look like when getting ready for a show? What is your favorite flat stomach recipe?

LO: SO many people are confused about this topic. The truth is, you CAN’T out train a bad diet (believe me, I’ve tried J). When I’m getting ready for a show, I use a much healthier approach than many people in this industry. I believe in eating for health and wellness first, and little tweaks can be made to get you your body into a “show ready” mode. Extreme dieting, although very common in the fitness industry, only leads to a big blow up after a show(also something I’ve learned first hand.) To be able to get my physique to where I want it to be, I simply start “dieting” further out from the show, in order to have plenty of time to lean out. I eat a very clean diet because it allows me to eat more food and still lean out. What’s better than that?!

A sample day of eating for me would look something like this:

Meal 1: ¼ cup wheat bran, ¼ cup rolled oats, 1 scoop protein powder, ½ TBSP Raw Almond Butter, 2 Egg Whites mixed in

Meal 2 : Protein shake(immediately after workout), 4 oz. ground turkey, ¼ avocado, ½ cup brown rice, lots of veggies.

Meal 3: Salad made with: 1 bed of spinach/romain lettuce, 1 can no salt added tuna or 4 oz. chicken, ¼ c. no salt added black beans, tomato slices, other fresh veggies, and pico de gallo as my dressing.

Meal 4: Coconut Protein Pancake(see recipe below!)

Meal 5: Protein milkshake: 1 scoop protein, ¼ cup pasteurized egg whites, ½ TBSP natural peanut butter, and ice. Blended.

Meal 6: 1 egg, 5 whites, 1 cup spinach, lots of fresh and/or cooked veggies

As you can see, my diet is very clean, but it is plenty of food. If you choose proper foods, you are able to eat more. I rarely go to bed hungry, and I feel incredible eating this way. Many people also are against eating fruit when trying to lean out. I keep fruit in my diet, but just a piece or two every day or every other day.

WAW: In your Twitter bio, you describe yourself as a ‘hard rock loving gym rat.” What 5 songs can we find you singing along to at the gym today?

LO: Haha, the dark side comes out! Just kidding. When I picked up my guitar in 7^th grade, I got into Metallica, Pantera, and other bands in that genre. I guess that is where my love for hard rock/metal arose. These days, you can find me listening to Deftones, Incubus, Glassjaw, Killswitch Engage, and Sevendust in my headphones during a workout. I have an absolute love for music and am learning to become an audio engineer. Music takes me to a whole new level, and when combined with fitness, it is absolute bliss for me.

WAW: On your blog, you take the time to describe yourself. When doing so you say that you  used to think of yourself as ‘skinny fat’ – how have you overcome that mental barrier to allow yourself on stage to compete? What advice can you offer other women who battle with similar self image issues?

LO: In high school, if I hadn’t hit up three different fast food joints that day, something must have been wrong. I literally ate fast food for every meal, but because I was so active and young, it didn’t catch up with me. My blood flowed with Dr. Pepper, and fruits and vegetables were non-existent in my life. When I started college, the terrible eating continued, but the exercise stopped. Although I only gained a few pounds, I lost muscle and became the dreaded “skinny-fat”.

After I began working out again, I started noticing my body toning up and I absolutely loved the results. One of my biggest motivators in working out is seeing changes in my body. There is no better reward for all of the hard work. It not only changed my appearance, but it changed ME. I became more confident, and learned that through discipline, I could change many aspects of my life. This carried into my student and professional life, and I feel that the confidence I have now would not have been achieved without the dedication to this sport.

For someone battling self image issues, I can completely relate. Even now, sometimes I feel self conscious about my body. The one thing that has helped me tremendously is that there is ALWAYS room for improvement. If you feel like your workouts haven’t been great, or maybe you fell off the wagon and haven’t been eating very well, there is always tomorrow to give you the opportunity to try again. As long as you don’t give up, you will never fail. Be PROUD of who you are, as there is only ONE of you and people will love and respect you for being true to yourself.

WAW: What’s next for you?

LO: As mentioned earlier, this year I plan on taking the stage at the NPC Jr. Nationals in Chicago, IL in June. I qualified for this show back in July 2009, and am extremely excited to be able to step on the national scene and see what I can do. The possibilities are endless. Competing can be very subjective, as you never know who the judges will be on the day of the show. Someone I look up to once told me this. She said that if after the show, I feel like I brought my best package, and after looking at pictures, I liked the way I looked, then I won the show. No two judges will ever be looking for the exact same thing, and you have to be proud of what you have accomplished and accept your placing as simply an opinion.

WAW: Where can we find more information out about you?

LO: I have recently started taking on clients for affordable nutritional coaching both for shows, and just everyday life. My website, although not up yet, is coming along well. You can check out my blog at: http://fitlizzio.wordpress.com to see my daily workouts, food intake and thoughts on competing, fitness and life.  You can also e-mail me at fitlizzio@gmail.com

Need MORE inspiration? Check out These Women

Inspiring Women – Kerrie Ann Frey

Inspiring Women – Heather Frey

Inspiring Women – Tina Marie Guaglianone

Inspiring Women – Carmen Burk

We all start from a different place and all seem to partake in a similar journey – exploring the world of fitness. Kerrie Ann Frey started out as a fitness writer and has recently become a certified Pilates instructor. Kerrie Ann knows life in the fast lane – balancing being a wife, mother of three and a fitness fanatic and advocate, yet she still manages to make time for herself and her fitness routine and flat stomach goals. Starting of the New Year with a wonderful inspiration…Kerrie Ann Frey and find out how you too can make your fitness goals a reality this year.

Womens Ab Workout: Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?

Kerrie Ann Frey: While the top of my “Who Am I” list includes mom and wife, just underneath is fitness advocate, Pilates professional and health and fitness writer.  I hesitate to even separate the list into sections because they all overlap. When I am being a mom, I’m always reinforcing the benefits of eating healthfully to balance out the junk that sneaks in to every child’s diet or encouraging my children to get outside and exercise.  Okay, the reality of that encouragement sounds more like, “Get your tushes outside and move them around! You need to burn some energy!”   I struggle to get my husband to exercise and hear a lot of “I’m tired, I work late, I…I…I…” from him. And I am just like every other mom who has to work to find time to exercise.  However, after a lifetime of learning and teaching clients, researching and using myself as guinea pig throughout three pregnancies, it is imperative for me to spread the word about healthful living.  And to make sure I get it in myself – no matter what form it comes in.

WAW:  It sounds like you began your journey in the fitness industry, as a writer. What interested you to be a fitness writer? Who did you write for to get yourself out there and become well known?

KAF: Writing has always come easily to me.  I coupled that with my love of fitness years ago when I began writing local articles for any publication that would take them.  By that time in my life, I had tried all sorts of exercise from dance to Jui Jitzu and had gotten a Master’s in English Literature so it was natural that the two blend together.  Eventually the local health and fitness magazine hired me on as the editor.  It was as in that position that I realized how important it is to be a credible source.  At that time I could write articles and tell people how to exercise, but until I became a certified professional trainer, I didn’t hold much credence.  Sure I did whatever the story called for – kite-surfing in Florida, sprint triathlons in Alabama or marathons in my home town of New Orleans – but I wanted to be able to provide educated references for my readers.  I became American Council on Exercise (ACE) Personal Trainer certified and eventually a Lifestyle and Weight Management Consultant before becoming pregnant with my first child.

The pregnancy brought forth all sorts of new knowledge and a realization that there weren’t any pre- or post-natal fitness opportunities available in my area.  That’s how I came to found Fit Mom USA, a former stroller exercise-based program that evolved in to an online presence with fitness, wellness, and nutrition information for all men and women. I specialized in training the pre- and post-natal mom at first and eventually included athletes, dads and kids.  But it was through researching a story that I found my true fitness love – Pilates.

Through all this experimental fitness expeditions, I continued to write articles for area publications and made myself available as the go-to source for the media.  Building these relationships was critical in my quest to write, to train and to educate.  I learned the market locally and nationally and found out what they were looking for – and provided it.  I highly recommend doing the research before contacting editors or publications with queries for your own work.

WAW:  What does your workout look like? Do you only do Pilates or do you focus on lifting weights and cardio as well?  Do you need to do more than just Pilates for a good workout?

KAF: My workouts tend to vary depending on what I find holds my interest.  I go through phases and currently am in a half-marathon phase, so I’m running a lot.  Summers will find me in sprint distance triathlon mode and no matter the season, I always cross train with Pilates.  I completed the Kathy Corey Pilates certification, a full Pilates apparatus year-long program requiring 600 hours of study, training and apprenticeship in Louisiana.  Clearly I am a believer in the power of the Method – it works your whole body with focus on the core and it rehabs what I tear down with the running, biking, and swimming.  A lot of people who haven’t tried Pilates think it’s a bunch of stretching and I really encourage them to give it a try.  It goes beyond that and is so much more.  Once a month or so I’ll throw in a traditional weight training session just to throw the whole business for a loop.

There is not one thing that can be considered a perfect workout that should be done solely.  You need cardio, strength and flexibility.  It’s like apples.  Apples are great for you, but if you only ate apples, you’d get sick and they’d lose their potency.  Just running, just weight training or just Pilates by themselves would be better than nothing, but certainly not a complete program.  I do it all to give my body the best I can while keeping my mind active as well.

WAW:  As a busy woman, it can be hard some days to find enough time to get your workout in.  How have you been able to balance your time to make sure everything fits? What advice can you offer other busy women, to ensure they have the time to get their workouts in?

KAF: Let me just put it out there – I am crazy.  I will do whatever it takes to get in a workout because it’s the only thing that gives me peace when life gets me anxious and stressed.  If that means getting up at 4:15am to run and then get in my own strength and flexibility via Pilates in between clients, then that’s what it takes.  I forego lunch hours or visits with friends after training clients or writing to make sure I get my session in because it’s that important to me.  You just have to decide your level of commitment – do you want to look good, feel good and find patience or do you want to sleep later or gossip with the girls at lunch?  I’ve also managed to find fabulous friends who believe in the power of fitness as I do so they understand that I need to workout before I get in carline to pick up all the kids.  Finding people who support your fitness habit is so important – surround yourself with likeminded people and it’ll be easier to say no to the snooze button in favor of a good cycle class.

With every good decision like that, I am setting a positive example for my family.  All three of my children are firmly entrenched in the thought that exercise is a vital, uncompromising part of their day.  But, the trick is helping them, and me, find something that we like. No one will happily trek off to the gym if he or she dreads what’s to come.  If I made myself do a step class every time I stepped in the door, I’d be overweight and unhappy because I’d stop going.  The same goes for my clients and my kids.  Of course that means I drive all over world to get one to dance and another to tennis, but that’s what motivates my children and it’s my job to encourage that for now.

WAW: What are two Pilates moves that I need to be doing right now to help me get a flat stomach?

KAF: Oh there are so many! I encourage people to look at Pilates as a way to approach abdominal work – you can do your crunches or your bicycles, but do them Pilates-style.  Neutral spine, hollow out the abdominals and keep your head and neck in line with your spine and you can apply that principle to any workout.  I’d say the Pilates 100s and the Roll Up done properly will get your ab fix in nicely!

WAW:  What’s your favorite ‘healthy’ recipe?

KAF: I just love the Clean Eating magazine Oxygen puts out.  There’s such great recipes and shopping lists it makes cooking and preparing mindless.  Also, I am a big believer in sneaking in a goodie to make “healthy” food more palatable to the family as well.  That means I’ll sprinkle a teaspoon of chocolate chips in to zucchini bread of whole oatmeal to appeal to the kids.  One teaspoon of chips in a whole recipe adds hardly any sugar or calories but makes the bread more interesting.  Tricks like that can turn any untouchable “healthy” recipe suddenly a big hit in my house.

WAW:   Where can we find more information out about you?

KAF: I love Twitter for quick updates on the Pilates studio, my life or just about anything else I’m dealing with that day.  I can be found at www.twitter.com/kerrieannfrey.  The studio website is being reworked and will be up at www.corereformpilates.com by February 2010.  But my creative outlet, ranting house and catch-all is my blog at www.fitmomusablog.com.  I’d love a visitor or two – it makes me feel loved.

Heather Frey is one of those SUPER inspiring women – you know – one of those people that if you were lucky enough to see them in person you would get all nervous to go up and talk to them? Heather is a Mom, Figure Competitor, Artist, and President of her OWN Online Business. With SO much going on its amazing Heather has time for herself. But as you will read, that is one of the keys to her success…realizing that making time for “Heather” was the only way she would be able to be the BEST that she could be.

Let Heather tell you how she made herself the BEST that she could be….

Womens Ab Workout: Tell us more about yourself. Who are you?

Heather Frey: I am you, and all of your readers. I am the struggle we’ve all been through or are going through. I’ve been heavy, thin, fit, and unfit.  I’m no different. I just finally figured out how to balance all the important fitness factors (resistance, cardiovascular training and nutrition) as they pertain to my life and body. I just finally got sick of struggling and sick of beating myself up, so I decided I had enough. I did that by using the most important muscle, though the most resistant, my mind.

My first career, only put on hold hopefully, is as an artist. My “girls” reflect that inner desire we all have to find peace and joy in our lives. It gets harder as life gets more complex so my art is a reminder of our own value and strength.

WAW: How long have you been training and what are your goals and aspirations in the fitness industry?  (PS – that picture is REALLY Heather – check out her after pics below!)

HF:  I’ve been working out for over 20 years, but I’ve been “training” since 2006. I met a girl at my gym with a body to die for. I looked at her and told myself “I want to look like that”. It turned out she was a Figure Pro. Over time, we became very good friends and she encouraged me to compete. Compete in what? I didn’t even know what Figure was. But she showed me exactly what to lift, how many times, how heavy, what to eat, and holy barbell…transformation! I could hardly believe it myself. Don’t get me wrong, it was HARD work, but I became addicted to the results. For the first time ever, I could actually SEE my hard work and not just stay in a holding pattern.

What are my aspirations in the fitness industry? To have every amazing fitness professional from personal trainers, to group fitness instructors, sports rehab specialist, pre-post natal trainers, sports specific trainers and coaches, and all special and unique trainers in between to be a part of our SmashFit Team and make them available to EVERY person who is ready, wanting or just thinking about getting fit or taking their fitness to the next level. I want SmashFit to start get us all to wake up and simply grab our health back!

I have also been named the Spokesperson for The Weekly Fitness Challenge, a global movement to get people HEALTHIFIED and FIT! The problems we could solve if we could reduce or eliminate our collective weight related health issues. My aspirations in the fitness industry are to pull together as many experts on health and nutrition as we can throughout the world and see if we can’t start making some serious changes.

WAW: You are a Mom, Figure Competitor, and an Online Business Owner (Smashfit.com) – what was your motivation to start working out and get into fitness?

HF: I’ve always been athletic. I was a gymnast growing up so since there isn’t adult gymnastics (though I’m working on it at my daughters gymnastics gym , I had to find some release for my inner athlete and working out was it. It wasn’t until a few years ago, that I found out getting into super shape was a sport!

WAW: What was your inspiration to start your online fitness business Smashfit.com?

HF: My inspiration was two experiences. The first was watching my friend, struggling with her weight; hire a trainer at my gym who just happened to be this gorgeous woman. All the guys flitted around this trainer distracting her from my friend (poor training for sure) and knocking my friends confidence to the ground. Bad match. She ended up leaving the gym. I don’t think she ever came back.

The second inspiration was my own experience. What a HUGE difference it makes to have an expert standing in front you and telling you what YOU need. Again, the results were amazing to me. I encourage everyone who is starting their fitness journey or those who want to take their fitness to the next level, to hire a trainer! They’re too expensive? Well how much did you spend going out to eat last month? Or on books, magazines and CD’s you don’t look at? Or the gym membership you don’t use? If you took that money and applied it to a professional to give you exactly the information YOU need, the results would shock you. They did me. That’s why I created SmashFit!

WAW: To get into great shape, as yourself, you must be pretty particular about your training.  How would you describe your training? Are you into body part training or full body training? Why?

HF: I would describe my training as very focused. I love my gym and have a lot of friends. I have small children, so adult interaction is crucial to stay grown-up like. BUT, when my headphones are on and I’m in my zone, I pretty much stay there. I focus on each muscle I am using and squeeze to make sure I get it extra strong! I focus on my form and what I want the muscle to do and look like. My strategy is a body part (or two) a day. For competition, I need to make sure I hit each one, so this helps me stay “organized”. This said, I think all over workouts are incredible and now that I am the size I want to be, I do venture out into all-over fitness when I get a chance. I do cardio 6 days a week, and ride my bike hard a few days a week for double cardio days…and love it.

WAW: One of the biggest parts of fitness, whether training for a figure competition, as you have done, or just trying to lose weight and get a flat stomach is a DIET. What does your diet look like? What are three tips you can you offer women who are trying to change their eating habits/diet to get in shape?

HF: I like to call it nutrition. The word diet has gotten a bad wrap over the years and seems to conjure up thoughts and feelings of “restriction”. Often when we think of a “diet”, we think of it as a temporary strategy to lose weight, but inevitably people tend to go back to their old ways and regain their weight. Diets just don’t work in my opinion. I focus on my NUTRITION and what will get me the results I need to compete, stay healthy and remain hunger-free.
My nutrition basically consists of chicken, fish, egg whites, oatmeal, sweet potatoes, quinoa, asparagus, green beans, romaine, and spinach. I eat 5-6 small meals throughout my day making sure to have a protein and carb at ever meal. I take fish oil and flax to get the essential Omega-3s.

Three tips to begin your TRANSFORMATION!

1. Get rid of processed and sugar foods. Stop buying sweetened foods, white bread, snack crackers, etc. They are loaded with sugar and sodium.
2. Start PLANNING what you are going to eat and have it ready! I make a ton of chicken and steamed veggies for the week so I only have to cook once!
3. Stop eating the food you look at and say “I shouldn’t eat that”. THAT alone will make a big difference in reducing your caloric intake.

WAW: What are your four favorite exercises for lean, sexy legs?

HF: Lunges, lunges, lunges and lunges! Side lunges, short lunges, long lunges, long lunges with a kick, pulse lunges, lunges with jumps in between. Did I mention lunges? Certainly I do many different leg exercises but for over-all tight, lean legs the lunge rocks. It hits the quads, hamstrings, glutes, and hips. Also great are the Leg Extension machine, Squats, and Hamstring Curl machine.


WAW: I love that you have your “How to Juggle Sixteen Things at the Same Time and Still Retain Your Sense of Humor” Certification – how do you make sure that you have time for your fitness routine/training and healthy eating?

HF: Working out is as part of my day as taking a shower. Sure you could skip a day here and there, but you just don’t feel right. I MAKE the time. If I can’t go in the morning (the best time for me), then I go at night after my kids go to bed and drag myself in there, like it or not.

WAW: What advice can you offer other women to help them “juggle sixteen things at the same time and still retain your sense of humor”?

HF: Simply, make it happen. You are AS important as your children, your husband, your friends, and your job. Women tend to put themselves at the end of the line when it comes to doing things for themselves then wonder why they are tired and sad. You simply have to cut in line and make yourself a priority. That doesn’t mean you are selfish…getting healthy is not selfish! It’s simply getting your body and mind in the best possible shape so you can give the BEST of yourself to your loved ones. I am a better, stronger, happier and more energetic Mom than I was when I began the motherhood journey 11 years ago with my first daughter.

WAW: Where can we find more information out about you?

HF: You can check out my bio on SmashFit.com and read a bit about my own revelation.

This week’s Inspiring Woman is Tera Busker.  After battling her own weight issues as a teenager, Tera has made fitness and teaching others about being in shape her life.  Tera has turned her home into her training studio and training business.  Here Tera helps women realize that making time for yourself and your fitness goals is an important part of getting a flat stomach and living a happy and healthy life.

Let Tera inspire you to reach your fitness goals…

Womens Ab Workout: Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?

Tera Busker: My name is Tera Busker and I live in Roberts, Wisconsin with my husband of 7 years, Luke, and my 2 Bassets, Maggie and Lucy. When I’m not training my incredible clients or myself, I’m living the life of a rural Wisconsin girl and loving every minute of it. I love to spend my free time in the outdoors hunting, snowmobiling, snowshoeing, hiking and running on the local trails. In the last 5 years I have found my passion for running. I try to run in as many local 5 or 10K races as I can every year. It’s a great way to give back to the community and spread the word on fitness.

I became an ACE (American Council on Exercise) Certified Personal trainer in 2000. After working in a large gym for a few years, I decided I wanted and needed a change. I noticed that the setting that I was in wasn’t ideal. There were too many distractions (waiting for equipment, gossipy trainers, loud music) and the excuses to miss workouts became more frequent for my clients (no baby sitter, bad weather, too busy). I became very frustrated with what was happening! I wanted to give my clients the privacy and the one-on-one attention that they deserved as well as eliminate the excuses to miss appointments.

I wanted the best for my clients and I knew that they wouldn’t be able to get it in a gym. In 2002 I developed Fitness To Go, an in home and private studio personal training service. I am able to bring my services to my clients as well as offer them a quiet and private place to workout.  No more excuses or distractions. Just me and my clients, working collectively together to reach their goals in a way that is challenging, yet, convenient and fun. I am truly blessed to be able to work with my amazing clients and see the progress that they are making each and every day! Each one of my clients is an inspiration to me & they are why I keep doing what I do.

Something that I would love to see in the fitness industry is more wellness/health/fitness education geared toward kids and for kids. Kids today are being brought up in a world of TVs, computers, prepackaged foods and gadgets that make everything easy and effortless. Because of this, many kids aren’t getting the nutrients and physical activity that their growing bodies require and we are seeing an increase in obesity and “adult” diseases such as hypertension in children.

Schools are eliminating phys. ed, gym and health classes in order to cram in more “academic classes”. Children need to learn about history, math and science, but they also need to be taught the importance of physical activity and living a healthy lifestyle. Our society is slowly on their way to creating well educated adults that are stuck sitting in a doctor’s office with serious health problems because they don’t get the nutrition and activity that they need. (WAW – SO TRUE and SO SAD!)

WAW: What was your motivation to start working out and get into fitness?

TB: I was over weight as a teenager and when I decided to lose weight I went down the wrong path. I was exercising way too much, eating way too little and relying on diet pills for energy. I started losing weight and seeing major changes, but I wasn’t getting the results I was looking for. I was exhausted all the time, had no muscle tone and I was always sick. I soon realized that wasn’t getting the results I wanted because I was uneducated on the “correct” way to lose weight and be healthy. I was doing everything wrong. I was breaking down my body instead of making it stronger and healthier.

During my struggle to be fit, I learned (sometimes the hard way) what to do and what not to do. As soon as I cut back my exercising to an average amount, began lifting weights, started eating right and threw out the diet pills I reached my goal and felt great. I decided I wanted to teach people the right way to lose weight and be healthy so they wouldn’t make the same mistakes I did.

Now I am motivated by teaching people that there isn’t a shortcut or an “easy way out” when it comes to your health. Pills, gimmicks, and restricted diets will only lead you farther away from your goal. Dedication, hard work, consistency and focus are what it takes to reach your goal.

WAW: Travelling from client to client and helping them get into great shape must make it difficult to get to the gym and make time for your own workouts.  How do you make sure that you stay on track to your fitness goals?  How would you describe your training – body part splits? Full body training? Bodyweight workouts? Why?

TB: Because I have a private studio in my house, I have no excuse not to workout! (WAW – AWESOME and slightly Jealous!!!) I know that if I don’t take care of myself, there is no way that I can take care of my clients. I treat each one of my personal workouts like an appointment with a client. I write it down in my planner, have a plan of action and no matter what I can’t cancel it. That is my time to be totally selfish and do something for myself. Right now I am in training for a 10 mile race in Minneapolis, MN (Women Run The Cities), so I am running between 30-35 miles per week. In addition to that I am strength training 3-4 times a week.

Currently, I am doing a lot of functional and plyometric moves to help me with my speed & keep me from putting on too much muscle. In a typical week my split would be: Monday – Chest & Tris, Wednesday – Back & Bis, Friday – Shoulders & whatever body part I feel needs more work, Saturday – Legs.  I will throw core work in a few times a week. Every 6-8 weeks I change up my strength training program so my body is always guessing. Over the years, I have learned that my body reacts best to heavy lifting (6-8 reps).  After this fall, I plan to get back into lifting heavy & possibly doing a fitness competition.

WAW: Being on the road all the time can make it harder to stick to your diet – probably one of the most important aspects of getting a flat stomach – and the hardest part for busy women to stay true too. What does your diet look like? How do you stick to your diet with your busy schedule and travelling lifestyle? Do you have any advice for other busy women out there who are trying to stick to their flat stomach diet?

TB: My diet is a huge challenge. I have Celiac Disease and I’m unable to eat anything containing gluten (a protein found in wheat, barley, and rye).  Eating gluten free is very healthy. I have eliminated almost all processed foods and my diet now consists of fresh fruits and veggies, lean meats, low fat dairy products, and grains such as quinoa and brown rice.  Finding out that I was allergic to gluten was probably the best thing that ever happened to me. I have to eat SUPER healthy or I am sick for days.

Because I am always on the go, I pre-package all of my food, so I won’t be tempted to eat wrong things. Every Sunday I cook up all my meat for the week and put my fruit, veggies and yogurt in single serving containers. That way I can grab my food for the day, throw it in my cooler & I’m out the door. Super easy. I tell all of my clients to do the same thing. People like things to be quick and easy – that’s why they reach for the bag of chips. If you have a healthy option right there waiting for you, then you will be less likely to eat junk.

The best advice I can give to someone who is looking to stick to a flat stomach diet is to drink your water and stay hydrated. Many times you will think you’re hungry when you are actually thirsty. Also, keep the sodium intake low. Too much sodium in your diet will make you retain water & look bloated.

WAW: You have your own in home training business “Fitness To Go” – what was your motivation for training clients at home? What do you see as the biggest problem most women make when trying to achieve their fitness goals? What’s your advice to women to overcome these problems?

TB: I can’t tell you the number of times that I’ve heard “I’d love to hire you, but I don’t have time to go to the gym” or “I don’t like going to the gym. I feel so intimidated there.” I wanted to find a way that people could workout in way that was convenient, comfortable and eliminated the excuses not to workout. That is how I came up with Fitness To Go.  I can train my clients in the privacy of their home without the distractions of a gym. They can workout on their own equipment and not something that a million people have touched. If they don’t have equipment, I bring it to them. If they want to workout in privacy, but want to get out of the house, they can come to my private studio. I will even train them in their office. I try to eliminate every excuse out there.

The biggest problem that I see with my female clients is that they feel guilty for taking time out of their day for themselves. Women, especially moms, need to learn that taking time to focus on your health & fitness is a way for you to invest in your future. If you are healthy, you’ll live a better quality of life.  You’ll have more energy for your family and you’ll feel better about yourself.

WAW: What are your five moves that any busy woman can do at home that will help them on their journey to a flat stomach?

TB:
Planks
My favorite exercise for the core is any type of plank. The plank (whether it be straight arm, bent arm, reverse or on your side) engages all of the muscles in the core. Holding a plank for 30-60 seconds will set your abs on fire. Best thing about planks – they can be done anywhere & without equipment.
Bicycle Crunches
These focus on the entire core area. Make sure the back does not arch upwards during this exercise.

Crunches on a Stability Ball
Make sure you choose a ball that is correct for you height. If the ball is too small or too big, you won’t get the good contraction in the abs that you are looking for. The best way to find the right sized ball for you is to sit on top of the ball. When sitting on the ball, you’re hips should be slightly higher than you knees.

Supermans
If you work the front of your body, you have to strengthen the muscles in the back as well. Good posture will always make you look slimmer.
Cardio
In order to shed that layer of fat on top of your amazing 6 pack, you have to burn calories. The best way to do that is to get your heart rate up with cardio. The top exercises to do at home to get your heart rate up are: jumping jacks, mountain climbers, jumping rope, walking, running, roller blading, biking.

WAW: Where can we find more information out about you?

TB: You can visit my website www.fitness-to-go.net or join me on Twitter www.twitter.com/FitnessToGo or Facebook www.facebook.com/fitnesstogo

This week’s Inspiring Woman is Carmen Burk.  As a fellow Canadian (hehe) Carmen has been active her whole life, finally coming to love the gym while in college. Carmen is now a group fitness instructor, inspiring and helping women daily reach their fitness goals.

Womens Ab Workout: Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?
Carmen Burk: My name is Carmen Burk and I am passionate about fitness!!!!   I was born in Alberta Canada but moved to Ontario Canada with my family when I was 8 years old and lived here ever since.  I have always been active growing up.  I was in gymnastics at a young age, then participating on all the sports teams all throughout my school years.

I finally joined a gym when I was in college (in 2002) and started participating in all the Les Mills classes that were offered at the gym, such as BodyFlow, BodyAttack, BodyPump, BodyCombat, and BodyStep and Awesome ABS classes.  I got into a routine of doing cardio 6-7 times per week and a weight class (BodyPump) 3x per week.

In May of 2008 I went away for BodyPump training and became a certified BP instructor, and have been teaching BodyPump for about one year, which is a 60 minute full body barbell class that strengthens & tones your entire body by challenging all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls.   I am also planning on going for BodyAttack and BodyFlow trainings to become a certified instructor in those disciplines as well

I recently started training with a personal trainer (who is also a figure competitor) 2x per wk and training with weights with my awesome training partner (who is a bodybuilder) 2x per wk.  Through my week I train with weights 4-6x per week and do some form of cardio (a 60 min class or 30 min jog on the treadmill) 6-7x per week….I’m hooked on fitness   I am growing interested in figure competing and may start training to compete in the near future!

WAW: What was your motivation to start working out and get into fitness?

CB: I have always been active growing up and feel it is natural for me to continue in my adult years.  When I see small changes in my body after staying committed to myself and my fitness goals that is what motivates me to keep pushing forward & to work harder and set my goals higher….we are all capable of working harder and achieving more than we think, we just got to be consistant!  I LOVE the way I feel after an excellent workout!

WAW: How would you describe your training? Are you into body part splits or full body training? Why?

CB: I currently train:
Legs 2x per wk
Chest 2x pr wk
Bi’s & Tri’s 1-2x per wk
Back 1x per wk
Shoulders 1x/wk
Abs/Core 4-5x per wk

I do some form of cardio 6-7x per week, either a 60 minute class or 30 min treadmill or outdoor jog.  I take BodyFlow, which is a mix of tai-chi, yoga and pilates 2-3x per week to stretch and lengthen my muscles.  I also try to take one day each week off (away from the gym) for muscle recovery.

WAW: Diet is probably one of the most important aspects of getting a flat stomach – and the hardest part for busy women to stay true too. What does your diet look

CB: YES!!!  Diet makes a big difference in achieving a flat toned stomach.  I try to eat every 3-3.5 hrs, eating 6 mini-meals through my day.  I eat alot of lean protein sources such as skinless, boneless chicken breast, grilled white fish (talapia, cod), tuna, egg whites (for yummy veggies omletts), hard boiled eggs, protein shakes (no sugar, low fat/carb).  I also eat lots of fresh veggies such as spinach, brussel sprouts, fresh cut peppers, green beans, broccoli, cauliflower, sprouts, tomatoes, mushrooms are some of my favs.  Oatmeal and split peas and lentils are also a staple in my diet.  I also love fresh berries, cherries and banana’s.

I usually start my day with 1/4 to 1/2 cup of oatmeal and a protein shake or an egg white veggie omlett.  I use natural sauces like crushed tomatoes and spices and herbs (Mrs Dash) to add flavor rather than dressings which have alot of hidden sugars

Some of my favourite meals are grilled chicken and spinach salad with split peas and sprouts, oatmeal pancake, and chocolate protein brownies….mmmmm, super yummy and all good for my body!

WAW: What are three important aspects of a diet, for busy women to keep in mind, when trying to get a flat stomach?

CB: It is important to ensure you are getting enough lean protein in your diet to assist with maintaining lean muscle tissue and muscle recovery.  Eat some lean protein (hard boiled eggs are easy to pack or protein powder in a shaker cup..just add water) every 3-3.5 hours with a complex carb source to keep your metabolism up and energy levels high & fuel your body.

I find if you pack some healthy snacks you are less likely to grab unhealthy choices and keep your body feuled with what it really needs!  It is also SUPER IMPORTANT to drink LOTS of water through the day to cleanse and keep your metabolism up.  I always make sure I consume a protein shake post workouts to assist with muscle recovery.

WAW: As a Group Fitness Instructor – what do you find as the biggest obstacle women face as they work towards getting in shape? What do you suggest to get over this obstacle?

CB: I think one of the biggest obstacles woman face is maintaining a consistant workout routine and avoiding weights all together in fear of getting “bulky”.  I think the toughest part is the “getting to the gym”, but once you are there and into your workout you feel FANTASTIC and you always feel even more FANTASTIC when you are done.

I always tell my participants that it is the small steps of progress that make BIG change in the end and tension=tone…you got to feel it (the burn) if you want to see it…they like hearing that for some reason….when I say it, I always see a little more effort and that’s what I LOVE to see !!

WAW: You mentioned that determination, passion and commitment, are an important part of getting into shape along with attainable goals – what makes an attainable goal? What are two things to keep in mind when writing your goals?

CB: For me, an attainable goal is one that I know I will achieve.  I write down all of my goals and make a vision board with pictures of what I want to achieve (fitness model pics, etc.) & have it hanging above my computer to remind me every day of what I am set to work on.  I review my goals every day and take daily inspired action towards achieving it.

Taking those baby steps and working on it each day little by little…small steps equal BIG results!   It’s also impotant to have supportive friends who are going to motivate and ecourage you to push on when you need that little extra push.  Surround yourself around people who will help bring you closer to achieving that which you set out to achieve.

WAW: Where can we find more information out about you?

CB: You can find more information about me:

Add me on facebook (Carmen Burk)
www.lesmills.com/carmen-4fitness
twitter.com/Carmen4fit

Growing up, we’ve all had our share of role models, and people who have inspired us to become who we are today.  As we continue to grow up (I am still growing EVERY day!), it is still important for us to find those people who inspire us to become better or to keep moving forward.

Having these inspirations in fitness, I have found, is even MORE important, as these are the people who help us get to the gym on those days we just don’t want to go, or let us know that “WE CAN DO IT”, even when we think we can’t.

I’ve had the pleasure to come in contact with some extremely inspiring women, thanks the wonders of social media and I want to make sure that you too can become inspired by their stories.  Today, I’d like to introduce you to Tina Marie Guaglianone.

Tina is an “Inspiring Woman” – she’s made the commitment to herself and fitness, despite her busy schedule as a mom and wife, as well as overcoming an eating disorder, nearly taking her down the wrong path. She has inspired me to overcome obstacles and keep moving forwards…I hope she can inspire you too…

Womens Ab Workout:  Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?

Tina Marie Guaglianone: First and foremost, I am a wife and mother to the most amazing husband and children. I am a woman whose mission is to be the best I can at every moment in my life. I have a huge heart and love to share my positive energy. I think I’m pretty balanced physically, mentally, and spiritually. I love to inspire my family, friend’s clients and everyone I meet along my journeys in life.

In order for me to be my ultimate BEST and inspire others, I make sure I take great care of my body from the inside out with great nutrition and exercise. I have so much personal experience that I believe I can help others reap the benefits of living a balanced healthy lifestyle and provide them with the proper tools they need to grab their ULTIMATE best….

WAW:  You are a mom and from your blog, it seems like a fitness addict, well, actually a *M*I*L*F* (Mom In Love with Fitness) – what was your motivation to start working out and get into fitness?

TMG: The reason I ever joined a gym was because I was headed down the wrong road since the age of 13, with an eating disorder and body dysmorphic syndrome. I finally couldn’t take it anymore and decided to join Bally’s at the age of 18…. Once I started going regularly and got comfortable, I started following the big guys around to learn about my muscles! I was hooked since then! I fell in love with being a STRONG and fit YOUNG MOM! :O) I never looked back to my eating disorders and I am still working on my body dysmporphic syndrome, it’s something I work on everyday…Trying to look at all of my good qualities both internally and physically.

WAW: To get into great shape, like you are, you must be very particular about your training. How would you describe your training? Are you into body part splits or full body training? Why?

TMG: Particular is not the word! I am sooo regimented with my routine and workout! I LOG EVERYTHING I DO! I go to CVS and buy these little notebooks- 7inches by 5 inches and every Sunday night, I plan out my workouts and cardio for the week. On the top of EACH page, I write the date, the time I trained, my weight that morning when I woke up, my workout and weight and reps, and finally how many calories I burned, the time it took my minimum heart rate and my max heart rate! PIECE OF MIND is what I call it…I love looking back to my workouts from previous figure competitions! I smile!

As of right now, I am into circuit training. I usually will do that Monday Wednesday and Friday, I do giants sets of 3 exercises and a plyo move…..3 sets, then move on. My weights are pretty heavy, going for 8-10 reps…. I do this for 2-3 weeks, and then I switch back to splits… I honestly have a hard time taking a day off from any activity…Sundays are the days, IF I DO AT ALL.

WAW: Diet is probably one of the most important aspects of getting a flat stomach – and the hardest part for busy women to stay true too. What does your diet look like? How do you stick to your diet with your busy schedule and do you have any advice for other busy women out there who are trying to stick to their flat stomach diet?

TMG: You are so right Melissa! This is where I get so frustrated with women. They want MY abs, they hate their muffin tops but refuse to do anything about it…I really have to tune them out because I tell them exactly what I do and how I eat, and they make fun of me or laugh that I eat so boring- It’s really not that hard to do in my opinion. You must eat clean 85% of the time, do your cardio, use the weights…and they will come in! My diet is as clean as a whistle ALL year, not just when I am competing.

I know I am lean when I can see at least a 4-pack!  I live a life of veggies, fish, chicken, turkey, berries and SOME grainy carbs (sometimes). My diet is easy to stick to since I am home to prepare my meals before work, and after work. We choose to eat home 99% of the time, because I love to cook and I KNOW what’s in my food. MEASURING your meals is another key to your success in seeing those abs pop out.

If you are a busy mom on the run, you have to grab things like a shake on your way out which takes 30 seconds in a blender…Lara bars- fruit and nuts for energy, you can find at whole foods…always keep hard boiled eggs in the fridge. I think people make excuses for why they can’t pick something healthy… When trying to get those abs in check, before you do 1,000 crunches a day, clean up your diet, limit your starchy carbs after 2pm and when hungry at night, grab some nuts, hard boiled eggs or protein powder and some Greek yogurt! Also, PATIENCE!!!!!! Rome was NOT built in a day! :O)

WAW: What’s your favorite ‘healthy’ recipe?

TMG: Where do I begin?? I am in  the middle of writing my own cookbook!!!!! I love to cook! My FAVORITE has to be Wild Salmon over peppers, tomatoes and brown rice pasta. If you want the recipe, email me! I have tons more!!!!!

WAW: What has been the biggest obstacle you’ve faced in your journey to reach your fitness goals? How did you overcome them?

TMG: Gaining DENSE lean muscle is always hard for me! When preparing for my figure competitions, I was told I would have to gain some serious weight fat included, before I lean down and see a ripped body… I can’t walk around looking puffy and bloated. For me, I want to be pretty lean and tight all year. So When I competed, I did the best I could with what I had.

If the judges liked me, then great, if not, oh well…Getting on that stage was a great enough achievement for me anyway! The judges liked me! I took second place my first time against 12 amazingly ripped and hard girls!  Another obstacle for me was liking my body! I have days where people tell me I look lean and tight and I think they need glasses! So, taking compliments and liking my body are obstacles I am still working on overcoming!

WAW: Where can we find more information out about you?

TMG: Come on over to my funny and fit blog ilovemylifestyle.blogspot.com

I welcome new readers, new followers and I LOVE COMMENTS!!!

Thank you Melissa! I have answered some pretty great questions from you!!!!

This shirt is my inspiration to be a fit mother  – ONE DAY!  Thank you SO much for your time Tina!