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So, I've been working out again (on my own- no trainer), but I learned so much while working out with him and have continued to do the type of workouts we did.  Our workouts consisted of "active rests" which sounds like a contradiction, because you really aren't "resting" at all between exercises, unless it's just to catch your breath.  So, if I'm doing squats, in between sets, I might do 30 jumping jacks, jump squats, lunges, push-ups, etc.  Or, I just move quickly between exercises.   I tracked my workouts on my iPhone in the Notes app so I could share them with you.  I didn't always write down the "rest" exercise I did, or I was just going from one exercise to the next with little rest. You can add in anything that keeps your heart rate up- a lap around the gym, step-ups, jumping jacks, burpees, etc. CARDIO I start my workout with 30 minutes of medium-hard cardio (typically the treadmill at intervals of  incline at 15-18 and speed 2

It's been 7 weeks since my bikini competition where I competed at 100 pounds and now I weigh 108!  Yes, that's over a pound a week! Yikes! I can tell that my body composition is still better than it was when I started training (more muscle and less fat), and I didn't plan to stay at 100 pounds, but I'd like to be at 104.  So, I find myself with 4 pounds to lose.   I'm sure I put on weight because: 1) I was eating two pints of Haagen Dazs Gelato (Sea Salt Caramel) a week for about 5 weeks, and 2) I stopped training as intensely as I was (just running around the neighborhood for 30 minutes) and then took some time off working out at the end of the summer to just be with my son.  I don't regret it, but I know it's time to get back to work!  My son started school mid-August and I'm back to my routine of working out as soon as I drop him off at school.  I feel 100x better already.  It's amazing how quickly your body can change - for the better or worse. 

I've been ruminating on this post for awhile.  Now that I have the experience of training for and competing in an NPC bikini contest behind me, I've been on my own to try to maintain the body I built in those six months.  I made significant progress, going from about 25% body fat and 115 pounds to probably 15% body fat (I'm not 100% sure on that number because we stopped measuring at 17 or 19%.  I was supposed to get my body fat tested at the Bod Pod, but they cancelled because the machine wasn't working), and I competed at 100 pounds. Although I wasn't grossly out of shape at the beginning of my competition prep, I was surprised at just how hard I had to work and for how long.  The changes don't come easy, but they do come.  You can count on that if you're doing the exercise and eating properly.  So, I've been reflecting on exactly HOW I made those changes and how I stuck to it for so long and I realized five key things about how to get in shape.  1.  D

via Hplrikz.com I found this quote on Pinterest and it's gotten over 100 repins lately, so I know it's resonating with us.  Maybe you needed to hear this today too- that YOU have the power to enjoy your life, to change your life, to change your body, to make a difference starting NOW.  I hope you have an awesome Sunday!  This is the day the Lord has made. I will rejoice and be glad in it.  Psalm 118:24 The LORD is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him. Psalm 28:7