The weight has been falling off me now. I started this contest at 140 lbs. I am now at 127 lbs. Because I have had almost zero fat and sugar intake, and very low carbs, the fat cells in my body have atrophied. Muscle definition is clearly showing now. The weights I’ve done have helped to build that up some, but there is only so much you can grow in 12 weeks. The most dramatic change is coming from shedding the fat so the muscle stands out. This is going to be the transformation that I hope will impress the judges. Once this contest is over, I will continue to train heavy with weights, as I would like to put that 15 pounds back on in the form of muscle.

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Another wonderful benefit of joining up to a gym is the camaraderie and sense of community. Once you start making regular workouts a part of your life and routine, you will find that the same people are generally at the gym at the same times that you are. You begin to see familiar faces every day. I have picked out certain women that I see regularly that I think just look amazing, and I have talked with them about their training and eating disciplines. They inspire me greatly. Their work ethic and dedication is obvious. It helps to bring home the notion that to achieve and maintain a truly fit physique is a lifelong commitment. I often get angry at myself for letting so many years go by that I just sat and wished better for me, but never made the effort. I often thought it was too late for me to ever achieve the health and fitness that these women enjoy. But, it appears, it’s never too late. I started at the age of 42. I now look and feel better than I did when I was 25.

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There are mental, and emotional, components as well. Just sticking to a program, and achieving goals you’ve set for yourself is very powerful. If you’ve tried in the past, and not achieved what you set out to, you know the disappointment you feel. Of course, just the opposite is true when you persevere and succeed. You have every right to feel proud and bask in the inevitable compliments that come your way.

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After the excitement of a new exercise program settles down, that is when the real challenge begins. Obviously, you’re not going to transform overnight. Or even over a couple of weeks. Or even a couple of months. This is a long, ongoing process, and that concept needs to be embraced. How many times in my life have I started an exercise program, made some gains, and then slowly slacked off and returned to my old habits. Many, many times, is the answer. And always, months later, I would sit and wonder where I would be had I only kept going. I had started to see results after 3 months, and then stopped. 3 or 4 months after that, I would think “What if I had been training all these months. Imagine what I would look like now.” It’s that thought that has helped to keep me going this time. And I will stress again, the crucial diet element. I don’t care how much weights or cardio you do. If you are not eating a clean diet, your results will fall far short of your potential. You may lose some weight, or tighten up a little, but if you’re going for a fit, muscular physique, diet is key. Incorporate those 3 elements, along with commitment, and the sky’s the limit.

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Went in today for the halfway measurements. I had a most amazing, encouraging surprise. While I could see that I was definitely tightening up, and trimming down, I wasn’t prepared for the numbers. My body fat percentage, which was at 21.5% when I started, was at 18% after six weeks. Almost 4% in that short time. I was shocked. And that happened during a time period that I was still trying to adjust to the workouts and diet. I have nailed down these components now, so I can only imagine what will happen in the next six weeks. I wonder if the last bits come off harder than the first. I know with weight loss, there is usually a dramatic loss initially, then the final pounds are so stubborn. I’m excited to see. Its results like this that will keep me motivated and determined. The other measurements showed changes as well. I could feel all this happening even before seeing the numbers. My clothes are really beginning to get loose on me. I guess that means I’ll have to buy new ones!

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Trying very hard to maintain this eating plan. I am at the halfway point in the competition. My trainer, Keith, has now cut back my portion sizes, and eliminated the sweet potato. The only carbs I get in my diet is from the oatmeal in the morning. That serving size has been cut back from 1 cup, to ¼ cup, which is fine. I wasn’t really enjoying that without brown sugar and nuts and dried fruit, anyway ! I really have had to program my brain to view food as merely fuel now. I haven’t been out to a restaurant for many weeks. The fact that I have been eating like this every day, for almost 2 months, is a wonder to me. I have cheated a little bit here and there…….glass of wine, piece of chocolate, some steak instead of chicken one night, but for the most part, I have been consistent. The motivator, of course, is the results. I can see a dramatic difference. I can feel it. I have much energy every day. I feel strong. Everyday tasks are much easier. For example, I needed a pan out of a low kitchen cabinet the other day. I easily squatted down and reached in to pick the heavy pan up. I could feel the muscles in my thighs engaged, and felt the weight of the pan on my shoulder and bicep, then easily pushed up through my quads to stand up. Sounds like a no brainer, but when you’re out of shape, that simple action is a serious strain. Mostly on your back, as you use that, instead of the other muscles. That’s one of the reasons so many people have back pain and injury.

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Like most women my age, the realization that I had allowed myself to get out of shape dawned slowly. As the years progressed, and my metabolism slowed, my activity level dropped and there always seemed to be a thousand other things that needed attention. I am tall, and so carried my weight well, but I could only fool myself for so long. I knew my clothes didn’t fit nicely, I knew I didn’t look good in a bathing suit, I wasn’t pleased with my body in the mirror each morning. I was never terribly overweight, maybe 30 pounds at my very worst, but I had no tone or definition; kind of droopy all over. And I didn’t feel good physically, or mentally. I didn’t feel strong. My confidence wasn’t where I knew it should be.

Two years ago I went through a difficult time personally……divorce, and all the stresses that come with that. My eating habits were affected, along with everything else, and I ended up losing some weight as a result. When things finally settled down, I was determined to put myself in the shape that I always knew I could, and should, be in. I have long admired fit, toned women, and always wished the same for myself. I was living in a new city, single again……just seemed the perfect timing for me to get serious. And so I have.

It has been two years since I started. The first 8 months I worked out on my own in a community health club. I made small gains, and didn’t put any weight back on, but it wasn’t until I joined a real gym, hired a wonderful, knowledgeable trainer, and altered my diet, that I began to see the body I always knew was waiting to be developed. I am now fully committed to realizing my ultimate goal of a toned, muscular physique. It’s very exciting and rewarding.

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The importance of a trainer can’t be underestimated. Ideally, consistent, ongoing sessions will bring about the best results. I believe I wouldn’t have half the chance of succeeding without one. The costs can be a deterrent, however, if you can afford at least minimal sessions initially, the benefits would pay dividends for a long time to come. A good trainer will instill a lifetime of knowledge that you can apply to make your workout sessions the most productive they can be. What’s the sense of spending your limited time and energy in the gym if you are not doing exercises correctly ? You will get little results. The importance of using correct form when lifting weights can’t be overstated. Many people simply go through the motions, swinging the weights around to get through their sets and routines. There is practically no benefit from this, and can even cause injury. Slow, controlled movements, while concentrating on isolating the particular target muscle, will always produce more dramatic results. The motivation factor is also a huge component of training sessions. There is no question I push much harder when someone is demanding results from me. They also will physically assist to move the weight a bit when you think you can’t possibly move another inch. That helps to push the muscle to greater growth. A good trainer has proper dietary information as well. So, all around, they are an indispensable source for you when you’re serious about setting and reaching goals.

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Initially, I was reluctant to tell anyone about my involvement in the challenge. I was thinking how silly I would sound, if I told people, and then didn’t come through. After telling the first person, however, something unpredictable happened. All of a sudden, I was accountable. What an amazing motivator that is. I found I wanted to tell even more people, as each one gave me more reasons to stay committed.

I’ve really had to restructure my thinking. These are not “diets” and “exercise programs”. If you really want to transform yourself to reach your full potential, it needs to become a lifestyle. Granted, the food I am eating now is geared towards a competition, and I know full well I will not continue to eat like this forever, but I will maintain the basic components of a clean diet. Exercise needs to become an integral part of your daily routine, in addition to regular workouts at the gym, for the rest of your life. I do choose active sports over going to the movies. I do run up the stairs instead of waiting for the elevator. I do park further away when I go shopping. I do take active vacations over sedentary ones. These are choices that need to be made if I want to feel strong. If I want my clothes to look fabulous. If I want my confidence to soar. And I do. I know what the alternative is. I’ve been there. Tired, uncomfortable, self-conscious. Not the empowering emotions I want to feel. So, above all else, determination and commitment are the very first steps towards a new life.

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My training schedule consists of a total of two hours a week with a trainer. I would like to do so much more with him, but the cost is prohibitive, even at Gold’s relatively affordable rates. We spend half an hour one day on back, half an hour another day on shoulders, and an hour one day on legs. These are the body parts he wants to develop the most. I take care of chest, arms and abs myself. After my sessions are over with him, he still gives me more sets to do so that I generally work each body part once a week for about an hour and a half. He shows me new exercises, and makes sure my form is correct, which is by far the most important element, more so than heavier weights. Proper form and control are key. I have been instructed to do five 45 minute sessions of either stair climber, or uphill treadmill each week. I can also substitute outside hiking, as long as there are hills involved. I am to maintain a slow, steady pace. This is a fat burning exercise, not aerobic. He sent me my diet instructions the other day. I was initially shocked. He wants me to eat the same exact things, at the same exact times, every day, for the 12 weeks ! I have oatmeal and egg whites for breakfast, then grilled chicken, broccoli and sweet potatoes every three hours for the rest of the day. I am allowed a protein drink after my workout. That’s it. The only liquid I drink is water. At first I thought he was insane. No way could I possibly stick to this plan. But I have found that it’s not so bad. Shopping for food has become a no brainer. I prepare a couple of day’s meals at a time. I bought a counter top grill to cook the chicken, which beats baking it in the oven. I’m allowed to season it, and have bought all kinds of spices to do that. I can’t cook with any oils. I do use a little spray oil in the pan for eggs. I sweeten the oatmeal with equal and some vanilla extract. I bake the sweet potato, and that tastes good on its own. I steam the broccoli, and season it with a little powdered popcorn cheese. That works well. By far, the diet is the most challenging aspect of the process.

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