I'm Baaaaack!!!!

After a long hiatus, I'm finally back! I originally thought I was going to do another show in October, but I flaked out for a few reasons: my heart wasn't into it, my brother's wedding and one Tough Mudder. I didn't feel like I could give 100%. But after so much time and a diet that's gone awry, I'm ready to train for another competition, and I'll be, once again, outlining my journey here. It will be interesting to compare notes to my first go-round compared to this one.

I met with Jodi today and I was bummed to learn that I'm back to square one. In Feb. 2011, I started out at 138 lbs and 25.1% bodyfat. Today she measured me at 138 lbs. and 24.9% bodyfat. Clearly the ice cream I've become accustomed to as my nighttime snack has caught up with me.

Here is my kickoff diet:

Breakfast
1/2 cup oatmeal
5 egg whites
1 tablespoon peanut butter

Morning Snack
1 small banana (approx. 6 inches)
Protein shake using 1 scoop of protein powder

Lunch
4 oz. chicken
1/2 cup brown rice
1 cup broccoli*

Afternoon Snack
Protein shake using 1 scoop of protein powder 

Dinner
4 oz. chicken
2 1/2 cups broccoli*

Evening Snack
6 oz fat-free, plain Greek yogurt
12 almonds

*Any green veggie, including green beans, cauliflower, spinach, zucchini.
Free foods = lettuce, cucumber, celery, peppers, salsa

Workout
Cardio -- 4x/week, 30 min., steady state (keep heart rate around 130, no intervals)
Weights -- 3 exercises per bodypart, 3 sets of 10 reps, heavy as possible


I'll have a cheat meal on Xmas Day where I'll be able to indulge in our annual tradition of eating Xmas cookies for breakfast. My next weigh and measure will be on Sat., Dec. 29.

The show is April 13, 2013, so I have 16 weeks to get my butt in gear.

Tomorrow the journey begins. Stay tuned for more updates. I'll also post a before pic compared to when I started out last year. That should be interesting...

One-Month Post Competition Update

It's hard to believe it's been a month since the competition! Where does the time -- and the summer -- go?!

I'm still working out almost every day, mind you not with the same intensity as when I was preparing for the contest. I'm trying to do at least 30-40 minutes of cardio and weight train 1-2 body parts each day (3-4 exercises, 8-10 reps).

The diet is a different story. I'm eating clean 90% of the time. It's amazing how much can change so quickly. It took me 7 weeks to lose 7% bodyfat. While it's taken me just two weeks to put it back on. Ouch! I've only gained 4 pounds since the contest and I feel good. But I do feel "softer."

I'm so used to focusing on achieving a goal, it's a struggle to know what to do with myself. I was on the fence about whether or not to do another show in October. Part of me wants to do it so badly so I can be completely focused and driven. The other (more rational) part of me keeps reminding myself that I have my brother's wedding and the Tough Mudder in Oct. I don't want to spread myself too thin and do poorly at both, instead of kicking ass at one.

With that, there are plenty of competitions next year...so we'll see what 2013 brings. Who knows, by then I may be onto another fitness-related goal...

Update: One Week Post Figure Competition

It seems like it was a month ago that I competed. With the July 4th holiday immediately after the show, I had all kinds of food and temptations! I'm trying hard to stay focused, but it's hard not giving in to all the yummy treats I had to turn away for the past three months. I've been eating more ice cream than normal, and enjoyed some amazing BBQ food at a party.

After eating so clean for 14 weeks, I have noticed that I'm drawn to eating clean, to really reading labels and watching the carbs, sugar and processed products in the foods I buy. I've become much more interested in cooking and baking (much to the surprise of my husband).

That said, I've decided to go back to the beginning of the competition diet to see if I can try to maintain my lower body fat and hold onto the muscle (hopefully gain some in the process).

I'm due to get my period this week, that will be a tell-tale sign of if I'm in a healthier body fat range. I can already feel my breasts getting fuller and my stomach beginning to bloat. I'm hoping those are PMS signs and not weight gain signs. LOL! My weight is currently at 133.5. I'd love to try and maintain 135.

My workouts have resumed. I went running outside twice this week, took a Core Barre class with my mom, and did a weight DVD today for shoulders and arms. It felt good to lift again. I'm hoping to figure out the right amount of cardio to keep the body fat at bay since 90 minutes a day just isn't going to happen.

I'm so happy that I ended up getting the photographer after the show. I received the rest of the photos and love how they came out. If you need a reasonable, creative and very personable photographer, be sure to check out http://www.ktraficantephoto.com/. Here are some of the other photos she took:

I DID IT!!!! Official Figure Competitor Here :)

Three Days of This...

For obvious reasons, I was MIA this week. It was laser-focus time as everything was coming together, and getting stricter. Let's see if I can remember what on earth I did the last week leading up to the big day.

I met with Jodi on Tues. and my green beans switched to 8 thin asparagus spears. At that point all "free" foods (celery, cucumbers, salsa, etc.) were stopped, as well as all condiments and spices. Welcome to Bland City. Actually, it really wasn't that bad. I felt like my taste buds were hyper-sensitive. It's amazing how good plain chicken and asparagus could taste. I began taking the diuretics on Wed. and was only allowed to drink one gallon of distilled water per day from Wed. through Friday. I thought these last three days would be torture, but my period week was still the worst during this whole journey. I'm just glad my period wasn't due during contest week. Yikes.

Backstage, ready to go on

Drinking my coffee black was tough. More than anything, I just wanted a piece of gum. Gum are like my cigarettes. I chew it after eating, after coffee, when I'm hungry, when I'm bored. I think I would've picked gum over food during those final days. LOL!

I met with Jodi on Fri. to get my tan applied and get weighed and measure. My final measurements were 8.8% bodyfat (I still can't register that) and 129.4 lbs. (I guarantee I dropped another 3-4 pounds from the sodium depletion and dehydration.) The tan looked sooooo unnaturally dark, but once I got to the show, I was in good company.

As of Friday evening, I was not allowed to drink anything...not even coffee in the morning. Now, that was tough. I live on at least three cups of coffee a day. Luckily, I was busy running around Sat. morning and made sure to pack Excedrin to help alleviate any headaches. From hair and make-up, to check-in and then it was time to get ready. Jodi glued me into my bikini, applied my posing gel and had me pump up to make sure I was stage-ready. I froze when I realized I had to stand in the middle of a stage by myself and pose. AAAAHHHH!! It's like getting ready to go on a scary roller coaster -- excitement, dread and exhilaration all at once. But I did it and felt good. The other girls looked amazing. You could tell who had been training for years and who had a little "help" getting big.

Very happy to take 4th place

I hired a photographer to take some shots in between pre-judging and finals. I'll post some once I get them. But I created quite a scene in the street clad in a sparkly bikini and stripper heels. I was waiting for the cops to show up. LOL!

I relaxed at home for a few hours before heading back for more of the same. The wait was hot and borderline painful. I wavered between dizziness, thirst and impatience. I was ready to get on stage just to be done standing around in 5-inch heels using bands to pump up.

While I didn't place in the Open category, I did get 4th place in the Masters Division. I was just happy to get a little trophy. :)

The girls I spoke to say that I would get hooked and I'm seriously considering doing a show in October. I thought if I placed in the top 3, I would want to go on. Getting 4th has made me more determined to place in the top 3.

I would be remiss if I didn't outline exactly what I ate after the show. After running backstage to chug two bottles of water and scarf all the dark chocolate I brought, my BFF and her husband, my husband and my parents headed to Outback for the steak I was craving all week. Here's the celebration meal:

- Watermelon margarita (2)
- Bloomin' Onion
- Spinach & Artichoke Dip
- Pecan, blue cheese chopped salad
- 9 oz. sirloin with blue cheese crumble
- Sweet potato fries
- Sinful sundae (vanilla ice cream rolled in toasted coconut) on top of a hot brownie, whipped cream and strawberries
- Coffee

While I thought I would be sick after having all that food, I actually felt great...just tired and in dire need of a shower.

Stay tuned. We may go another round...

Final Week: 5 Days Until Show Time

I'm in the home stretch and can barely believe it!! I met with Jodi on Sat. and I'm at 9.5% bodyfat, and my weight is130.8 lbs. WOW!! I never in my wildest dreams imagined that I would be in the single digits for bodyfat. I feel completely transformed.

Here are the diet changes, which will be modified again on Tues. and Fri.

Breakfast
- 4 egg whites
- 1 whole egg
- 4 oz. sweet potato
(I have an awesome, clean sweet potato pancake recipe you can check out at the end of this post...YUM!)

AM Snack
- Small green apple

Lunch
- 4 oz. chicken
- 1 cup green beans

PM Snack
- 3 oz chicken
- 4 oz. sweet potato

Dinner
- 4 oz. chicken
- 1 cup green beans

Evening Snack
- 3 oz. chicken

Workout
Cardio is now 90 minutes every day until Wed. (last workout of the week)

Since I'm done working out Wed., I worked out today (Sun.), my normal rest day. I'm feeling a little more rundown than usual. I can't figure out how I'm working out for 2 hours on such a small amount of calories.

Here is the update photo for this week:

I've been getting lots of requests for contest info. If you're interested in attending the show, you can visit www.tarrytownmusichall.org for all the info. Pre-judging is 11:30am and the final show is 6pm. My understanding is that this is a big show (unlike the one I attended a few weeks ago). I'm soooo excited/nervous. If anything, it will be an incredible experience. :)

Here's the sweet potato pancake recipe that little 'ol me came up with on my own (very big deal since I don't even cook. LOL!):

Clean Sweet Potato Pancake (makes one serving)
- 4 oz. sweet potato (or one small sweet potato)
- 1 tsp sweetner (I prefer Truvia, but you can use Splenda, honey or whatever you prefer)
- 1/2 tsp cinnamon
- 1/2 tsp pumpkin spice
- 1 egg white
- 1 tsp oatmeal

Microwave the sweet potato until soft. Mix everything together in a small bowl. Heat a small skillet, spray with cooking spray. Spoon mixture to make one giant pancake and flatten it out. Cook, flip to other side and cook (approx. 30-45 seconds each side). Enjoy!!! I don't think I'll ever eat a regular pancake after having this!!! YUM!!!!

Let me know how it turns out and if you like it! :)

Food for Thought: Eat to Boost Energy & Reduce Stress

Enjoy this special guest post from Sai Maa (SAY Sigh-Mah), an international spiritual master, healer and leader of humanitarian efforts. She inspires and energizes people worldwide through Sai Maa Diksha (pure light blessing):

We have all heard the saying “you are what you eat.” But have you ever thought about how what you eat affects your performance as you go about daily life?

Many people are discovering the benefits of a more organic, alkaline, vegetarian and balanced diet with reduced sugar and wheat. Aside from athletes, however, few of us stop to think about the specific "fuel" we put in our bodies before big events.

Being mindful of what you eat can help you prepare for whatever challenges you face, whether it is a mentally demanding business meeting or a parent-teacher conference, says world-renowned naturopath and energy psychologist, Her Holiness Sai Maa.

Certified in Naturopathic, Homeopathic and Osteopathic therapies in France, Maa holds a Ph.D. in Spirituality from the Open International University. Below she shares her best food choices for optimal brain and body performance. Remember to use organic ingredients where possible.

Business meetings: Eat for focus, groundedness.
Before a business meeting, try a good greens smoothie for balanced energy for the body and optimal alertness for the brain.

o    1 cup fresh apple juice as a base, add 2 celery stalks, 1/3 cucumber, a handful of dark greens (kale or chard), a handful of cilantro, ½ peeled lemon, 1 apple, a tbsp. of a balanced omega 3/6/9 blend (such as Udo's.) Blend in a high speed blender (Vitamix is best).

For dates and relationships, think warm!

A hot chocolate drink before a date warms the heart, or try this recipe:

o    Heat (not boil) a cup of fresh almond milk with 2 tbsp of raw cacao powder, a pinch of fresh vanilla bean, a teaspoon of coconut oil and some agave nectar to taste. Blend well in Vitamix.

Parent/teacher or student/teacher meetings:

Sai Maa recommends a very berry smoothie, high in antioxidants and vitamin C, for a drink loved by parents and children alike.

o    1 cup of berries (blueberries, raspberries, strawberries, blackberries…what ever you like, but organic is best), 1 apple, ½ squeezed lemon, fresh almond milk or oat milk. Kefir is a good alternative also. Blend well in Vitamix. A scoop of whey protein can also be blended in at the end.

Before writing or other creative ventures:

Got a juicer? Try mixing your own to get the creative juices flowing:

o    2 stalks of celery, ½ cucumber, 2 apples, 2 carrots, 2 cups of baby spinach (or other dark, leafy greens), 1 lemon (peeled) and a piece of fresh ginger (about 1 inch or to taste).

After a workout or other athletic activity:
After exercise, try a good protein shake to replenish and support building the body, or fresh coconut water to rehydrate the body in a powerful way.

o    1 cup of almond milk (or fresh kefir), an apple, 2 scoops of good quality pure whey protein powder. Blend in Vitamix.

o    Take the water of a fresh young coconut, with the inside of the coconut scrapped off, and blend thoroughly in a Vitamix with a teaspoon of Udo's balanced omega 3/6/9 blend. Blend in some fresh pineapple. This recipe is great for fighting inflammation. 

Which of these yummy drinks will be you trying?


More About Sai Maa:Sai Maa (SAY Sigh-Mah) is an international spiritual master, healer and leader of humanitarian efforts. She inspires and energizes people worldwide through Sai Maa Diksha (pure light blessing). With her unique combination of Eastern spiritual wisdom, Western therapeutic knowledge and maternal love, Sai Maa shares lessons to uplift humanity and help people master their own lives as she has mastered hers. Sai Maa has published two books, Petals of Grace: Essential Teachings for Self-Mastery and Points of Light. Learn more at http://www.sai-maa.com.

Countdown Update: 12 Days to Go!

Holy Moses smell the roses -- how the hell am I 12 days out. Pretty soon we'll be in single digits. I'm in the home stretch and things are not getting easier. Whew!

I had what was most likely the hardest week ever! My lower back was killing me due to how tight my butt and hamstrings were. I tried everything -- stretching, ibuprofen, Tiger Balm. It was brutal. But Jodi tells me this is all normal. It's muscle fatigue. My body is getting just enough calories to function, so repair isn't a high priority. On top of that, I was supposed to get my period this week. We ladies all know how that feels. You're like an engorged tick ready to pop, just waiting for that flow to start so you can resume some sort of normalcy. My lower abs are pouchier than normal and I just feel heavy. I essentially just had some spotting, so now my hormones are done with me and my low bodyfat. LOL!!

But we forge ahead...

I met with Jodi on Sat. for my second to last leg workout, posing practice and a diet check-in. I'm at 10.5% bodyfat (WOW!) My weight stayed the same (her scale says 133.6, mine says 132.0...it was also taken after I worked out. Regardless, I was very psyched that the fat is still somehow coming off.

Here are the changes for the week:

Diet

• Morning snack is a small green apple (woohoo!!)
• Lunch is back to 4 oz. chicken
• Evening snack is now 4 oz. chicken
• No more lettuce or tomato (both bloat and tomato has sugar)

Workout

• Cardio is now 85 mins. 6x/week
• Bleachers/Sprints -- 2-3x/week
• Keep daily deadlifts & walking lunges

Wed., June 20 is my last leg workout. I'm kind of nervous about that.

As you know, there is no more cheat meal. But my husband and I had our annual summer party and I ended up picking here and there on few forbidden items. I tried my best to keep it clean:

• A few strawberries
• A few spoonfuls of quinoa with avocado (I've been dying to try it and it's yummy!!)
• Half a brownie (I'm human, people!)
• A few bites of watermelon

It was hard to watch all my friends eat and drink. While I didn't eat as strictly as I would've liked, I'm back on track today (Sunday) and ready to work out hard this week. Bring it!

Stay tuned for my last update before the show. I promise to post a full recap with lots of pics, as well as contest info for anyone interested in checking it out.

Competing in Figure Competitions: An Expensive Hobby

People always ask me, "Why on earth are you doing this?" or "What made you decide to compete?" Ever since I was a teenager, I always read Muscle & Fitness magazine. For some reason, bodybuilding and transforming the body with weight training has intrigued me.

I've been a fitness instructor, a personal trainer, a marathoner and something just kept pushing me towards wanting to compete in some type of bodybuilding contest. About 10 years ago, I found a trainer and began the process. However, at that time Fitness Competitions included a two-minute routine with gymnastics. Nothing is more pathetic than a 25-year-old taking gymnastics with 9-year-old girls. My trainer was mysteriously fired from my gym one day and the whole game plan fell apart. Fast forward to 2012...here I am just three short weeks from getting on stage and finally achieving one of my most desired goals.

However, I never in my wildest dreams realized how expensive this sport is. Here are the expenses I've incurred since I began my journey in mid-March:

• Competition diet (includes weekly meetings with my trainer) -- $400
• Gym membership (conveniently located at my job) -- $15/month
• Tanning -- $12/session
• Supplements -- $60/month
• Entry fee -- $90
• NPC membership -- $100
• Posing bikini -- $120 (normally $200-$300)
• Tanning products & posing gel -- $60
• Cost to be hand-tanned by trainer -- $80
• Cost for trainer to attend show -- $175
• 2 one-hour personal training sessions -- $160
• 5-inch clear heels -- $45
• Diet food -- $40/week
• Manicure/pedicure (pre-show) -- $30
• Hair & make-up (pre-show) -- $100

TOTAL = $2,250 approx.
(March through June)

Holy crap! Needless to say, as much as I would like to continue doing this if I'm successful during this first contest, I really need to consider the costs. My husband has been incredibly supportive and understanding during this entire process. While we can afford it, I do feel a bit guilty that I've spent so much. On the flip side, at least it's $2,250 and not $5,000!!

Fitness Competition Countdown: 20 Days

Holy smokes, I'm counting down in the days!! June 30th can't come fast enough. I'm more hungry and tired than ever! (I'm literally hungry after eating.) All I think about it when I get to eat next -- not good!!! It's going to be a long 3 weeks...

I met with Jodi on Friday and trained legs. I'm down to 11.2% bodyfat (from 11.9% last week). While it's not a whole percentage point, I'm happy with my progress given my business trip last week. It was torture sticking to the diet and not drinking. I probably ate less than I should've and also only got in 60 of the 75 minutes of cardio I was supposed to complete. Regardless, I stuck to my guns and pulled through.

Here are this week's diet and workout changes:

Breakfast
- 4 egg whites & 1 whole egg
- 1/3 cup oatmeal

Night snack
- 5 oz. Tilapia

Cardio is now 80 min. 6 times per week

I bought my tanning stuff, posing gel and diuretics this week. I'll be doing a blog post soon on the ridiculous cost of competing in a figure contest. It's crazy!!! From supplements and clean food, to tanning and training sessions, it all adds up!

My strategy this week is to split my cardio between either morning and afternoon or morning and evening. Lots of sprints, jogging and bleachers or Stairmaster will be the cardio of choice.

Lots of posing practice is another time suck. I try to spend 20-30 minutes everyday in my posing bikini and heels. Speaking of posing bikini, here is a progress photo in my posing bikini:

I also officially sent in my entry form for the contest. YIKES!!! I'm really doing this!

We stopped by a farmer's market today and I discovered something new and wonderful that I can actually have on my diet -- gourmet balsamic vinegars! I may have mentioned that I've gotten to the point of being able to taste the difference between cheap and quality balsamic vinegar. This gourmet stuff is out of this world. I bought one bottle of fig balsamic vinegar and one white balsamic pear. Now the key is I can only use one tablespoon because there is a little bit of sugar/carbs in these. But you only need a little for the incredible flavor. If you're interested in checking out this vendor, they're called www.JDGourmet.com, and other flavors were jalapeno, chocolate and cherry. I can't wait to try more of them!!!

Fitness Competition Update: Four Weeks to Go...

Wow, I can't believe it's just four short weeks until the show. Lots of updates for this week...

I met with Jodi on Sat. for a 30-minute leg training session and then posing practice. I'm now at 11.9% bodyfat (holy sh*t!!!) and Jodi's goal is 8% (WOW!). I can't believe it just keeps going down!

Here is the latest diet (breakfast, morning snack and evening snack changed):

Breakfast
3 egg whites with one whole egg
1/2 cup oatmeal

Morning snack
3oz. chicken

Lunch
5 oz. tilapia
1 cup string beans

PM snack
3 oz. chicken
4 oz. sweet potato

Dinner
6 oz. tilapia
1 cup green beans
Evening snack
3 oz chicken

Workout
75 minutes of cardio
Sprints/bleachers 2-3x

I also received my posing bikini this week (thank you, Ebay) and now I really feel like it's all coming together.

This is going to be a tough week since I'm away on a business trip Sunday through Wednesday. Eating everything I'm supposed to will be tough, especially with these new changes. But I'm going to do the best I can. I packed supplements, almonds and protein powder. I'll also have to fit in my workouts between meetings that run 7am to 7pm each day. I worked out on Sun. (my usual off day) just in case a workout doesn't seem feasible.

Now for the last cheat meal before the show. I nearly threw up after eating all of this. My stomach still doesn't feel right, and it's Sunday night.

Cheat Meal
2 red velvet cupcakes
3 glasses red wine
1 warm ciabatta roll with butter (glorious bread!)
1 bowl artichoke soup with truffle oil
3 soft shell crabs over eggplant with some amazing red sauce with capers
Vanilla bean creme brulee
1/2 avocado (from my husband's salad...he hates avocado)
2/3 of one large movie popcorn
1 small bag Reese's pieces
1 red velvet cupcake
1 small rice pudding

My meeting with Jodi is on Friday. Stay tuned for the next update...I'll try to include a pic with my new bikini.

5 Weeks and Counting Until the June 30th Fitness Competition

Since we went away this weekend, I met with Jodi on Friday for a 30-minute leg training session and then 30 minutes of posing and tweaking the diet/workout.

I'm now at 13.1% bodyfat (woohoo!!!) and the scale showed 134.8 lbs. Mind you, my scale this morning showed 131 and Jodi mentioned the workout could have forced me to retain some water. Regardless, I was more than happy with the results.

Lots of diet changes this week...

Breakfast
- No more banana (wah!!!)
- 1/2 cup oatmeal
- 4 egg whites

AM snack
- 20 almonds

Lunch
- 5 oz. tilapia
- 1 cup string beans (no more broccoli or zucchini -- eeek!!!)

PM snack
3 oz. chicken
4 oz. sweet potato

Dinner
6 oz. tilapia
1 cup green beans

Evening snack
- 1 scoop protein powder

That's what I call a low-carb week! It will be interesting to see the changes from this new diet plan.

Workout
- Cardio is now 70 min.
- Sprints and bleachers (or treadmill sprints & stairmaster) -- 2x per week

Since my birthday is this Friday, my family decided to celebrate it with me this weekend. Here was my pre-birthday cheat meal, courtesy of my favorite little brother and future sister-in-law:

• Hot artichoke & spinach dip with pita chips
• Prime rib cooked on a rotisserie grill hand-rubbed with fresh herbs and spices -- (YUM!)
• Grilled asparagus
• Sweet potato tater tots (you'd think I'd be sick of sweet potatoes by now...LOL!)
• Carvel ice cream cake for dessert
• Key lime dip with graham cracker pretzels
• Iced tea with mango vodka
• Pinot Noir wine

I'm drooling just thinking about that meal. It was as good as it sounds...maybe better.

I worked out on Saturday before we headed to the shore. I took Sunday off, ran 70 minutes with sprints in the morning Monday and then did triceps when I got home. Needless to say, I'm ready to get back to my routine.

Next week will be even tougher since I have a business trip thrown into the mix. UGH!!!

I'm training and posing with Jodi on Sat. morning. Stay tuned for the next update. Heading into four weeks left and my last cheat meal. *Sniff*

Fitness Competition Update: 6 Weeks to Go

In addition to having a fabulous weekend with incredible weather, I had a great meeting with Jodi this week.

My body fat dropped 4% to 14.3%!!! I was floored! After gaining 4 pounds last week, this was an unexpected, welcomed surprise. My weight is at 133 lbs. (this is from my scale since the gym one wasn't working). However, Jodi only did the measurements for my benefit. She's going strictly by how I look now. Except I (and my fabulous cheering squad who check in with me after my weekly appointments) want to see the numbers change and go down. It's incredibly motivating!

After going down so much so fast, I wondered what changes awaited me. Here they are:

•  Diet -- no changes
• Cardio is now 65 minutes 6x/week

I'll be keeping everything the same, including daily deadlifts and walking lunges. But I'll be increasing sprints with jogging to 2x per week. These will also include running bleachers. I'm going to try and get those in during my daughter's T-ball games since they have a nice set of bleachers and a paved area to run laps on.

This week I will also be ordering bikini samples from Christine Marsh. The colors I'm thinking about are royal blue, green and black. We'll see how those look on me. I do know I want lots of bling, which tends to cost lots of $$$.

Jodi and I practiced posing, which is way harder than I thought it would be. It's really hard to make your lats flair without squeezing your back and sticking out your shoulder blades. I have some work to do in that area.

Since I've been tanning and got such a great report this week, here is an update pic:

I almost forgot my cheat meal! My parents came and stayed with me this weekend, since my hubby was away. We decided to introduce them to Smashburger:

• Jersey burger (with applewood bacon, blue cheese, fried onions, sauteed onions, lettuce, tomato)
• Onion rings with an awesome horseradish sauce
• Picked on fries from everyone else
• Oreo milkshake (we ordered 2 and shared them between the 5 of us)
• (5) Thin Mint cookies
• (2) 7-Up and Mango Vodka drinks
• 1 glass of wine
• A few dark chocolate truffles

All I can say is YUM! But after that, I was more than ready to get back to my healthy eating.

Until next week...

7 Weeks 'Til the Fitness Competition

Just 7 short weeks to go! I met with Jodi on Friday after work versus Saturday since she was prepping other competitors for a contest. I also attended the show so I can see what to expect. While it was not an NPC contest, the prep (tanning, bikinis, etc.) are still the same. However, the posing is different. Whereas I just have to do front, side and back poses. During the contest, the girls had to a 2-minute T-walk to music and also perform front, side and back poses.

I somehow gained weight this week!! I was up 4 pounds (138.6) and down nearly 1% (18.6%). This caught me by surprise and freaked me out a bit. But Jodi didn't seem concerned, especially since my bodyfat went down. It could be I'm retaining water since my period is coming next week. Another reason may be the pre-workout drink (Assault) I've been taking has creatine in it, which causes water retention. Regardless, I'm more than determined than ever and hoping the gain is a combo of muscle and water!

Diet Changes
Lots of changes in the food department, including:

• No apple at lunch (that half an apple was a tease anyway)
• Afternoon snack is now 3 oz. of chicken (no more protein shake -- thank goodness!)
• Lunch: replace chicken with 5 oz. tilapia (yum!)
• Dinner: replace chicken with 6 oz. tilapia (double yum!)

Workout Changes

• Keep daily walking lunges and deadlifts
• Keep plyos between sets
• Cardio: 1 hour/ 6 times per week
• Add leg extensions and leg curls to leg workout

Cheat Meal
So I discovered something new during this week's cheat meal -- the drive-by cheat (works particularly well for dessert after your in-laws send you a giant Mother's Day gift basket full of foods you can't eat. LOL!). What is the drive-by cheat you may ask? It's literally trying tons of food, but only 2-3 bites of it. Lots of tastes and options!! I was sick to my stomach after this one. I haven't had this amount of carbs in a looooong time!

• Merlot cheese and multi-grain crackers from the gift basket
• 3 slices Anthony's Coal-Fired Pizza with sausage and onions -- I just couldn't stop!
• One meatball (from Anthony's -- I had heard rave reviews, but it wasn't that great. I've had better.)
• 3 chicken wings  (from Anthony's -- I was expecting buffalo wings, but these were just roasted with onions and rosemary. Very yummy!!!)
• Handful of Reese's Pieces
• 2-3 yogurt-covered pretzels (from the gift basket)
• 3 mini toffee cookies (from the gift basket)
• 2 chocolate truffles (from the gift basket
• 2 dark chocolates (from the gift basket)
• 5 Thin Mint Cookies (which tasted so good after watching my family indulge all week!)
• 3 Dove dark chocolate mini eggs from Easter
• 2 spoonfuls of Coconut Almond Fudge ice cream (my favorite!)

Needless to say, I thought I was going to throw up or fall asleep after eating this fiasco! It was hard going to the show and then feasting like this. I'll definitely be much more focused this week for sure.

I almost forgot about my awesome Mother's Day gift from my sweet hubby! He got me two one-hour training sessions with Jodi and a one-hour massage. Who loves me??? I really feel like he's totally behind me on this crazy endeavor, and it means the world to me. I'm psyched to get my ass kicked by Jodi. I think I might divvy the sessions into 30 min. and start next week with her. Giddyup!

I've been tanning, so I feel just a little better about this week's update pic (guess I can't use my paleness as an excuse any more):

Fitness Competition Update: 8 Weeks Out

Sorry for the delay! We had some internet connectivity issues this past weekend. UGH!

It's hard to believe I'm nearing the home stretch. I started at 14 weeks out and here we are at 8 -- yikes!!

I had a great session with Jodi yesterday. She evaluated me in my heels and a bikini. I was a bit nervous, but she was all business. My upper body is coming along and my lower will be the last to follow. We practiced posing, which was incredibly helpful. It would be a waste if I was practicing incorrectly!

I lost 2 pounds and dropped under the 20% bodyfat threshold -- YES!!!! I'm 19.2%, not close to 12%, but well on my way. I feel like that was a huge milestone. I haven't gotten my bodyfat to that level since I was in my 20's.

Here are this week's changes to make sure the bodyfat keeps dropping:

• The apple at lunch is now half an apple
• Cardio is now 55 minutes, 6 times a week
• I'm allowed to run -- WOOHOO!!! Jogging with sprints
• Walking lunges and deadlifts (heels on plates), 40 lbs., 4 sets of 15 -- every single day (if that doesn't life my butt, nothing will!)

Everything else stays the same. I'm excited to see the changes each time Jodi makes them. It definitely keeps me motivated.

Next week I'm going to go check out a Figure show so I have an idea of what to expect. I'm soooo excited to see what happens at the pre-judging and final show.

Here's this week's cheat meal (I felt sick after eating this):

• T-bone steak on the grill
• Sweet potato tater tots
• tortilla chips with homemade guacamole (didn't turn out that great; the avocados weren't ripe enough)
• Lots of sangria...okay, a small wine bottle of sangria to celebrate Cinco de Mayo
• Oreo mint shake

Stay tuned for next week's update....

Fitness Competitions Prep Update: 9 Weeks Out

I'm pleased to say that my meeting with Jodi this week went splendidly. I lost two pounds (now at 136.4 lbs) and lost 1% bodyfat (now at 20.1%). I will be so excited when I break that 20% mark!

She's happy with the progress, so the diet is staying the same. However, we do have a change to the workout:

• Cardio is 6x per week for 50 min.

I'm beginning to get bored with my daily 10-incline, 4.0 mph  treadmill walking. So I'm going to start doing my Insanity DVDs to jumpstart things. I just have to be careful with my heartrate. I still need to keep it at 130-135. The reason is because to get rid of those last stubborn pounds of fat, I'll have to break out the heavy cardio artillery -- HIIT -- high intensity interval training.

Next week's meeting will also be the first time Jodi sees me in a bikini. Yikes! She'll be able to gauge where I need to focus my efforts and whether I'll be competing in Bikini or Figure. I have my heart set on Figure since I think it's more competitive. But I'm going to leave the decision to the expert. It's all based on how muscular or soft I am. The other difference is posing. Bikini doesn't have any side poses, just front and back, shifting your butt to the side.

I was definitely more tired and hungry this week, which Jodi seemed please to hear. I've been downing kale chips, salad with balsamic and celery with salsa. I'm so thankful there are "free" foods I can eat.

My protein shakes are beginning to wear on me. They just taste nasty and I can't doctor them up with anything without adding calories or fat. I threw a scoop of decaf coffee in my evening shake. It was a tad bit better. I may just start adding coffee to everything -- at least I know it's calorie-free and flavorful.

This week's cheat meal involved trying out a new restaurant that just opened -- Smashburger. While I'm a die-hard Five Guys fan, this place definitely gave them a run for their money.

Cheat Meal

• The New Jersey Burger -- an amazing beef patty with bacon, blue cheese, fried onions, grilled onions, mayo, lettuce, tomato, ketchup and mustard. All I can say is oh...my...gah...
• Sweet Potato fries
• Haagen-Daz Oreo milkshake (split between myself, my hubby and two kids)
• Handful of Reese's pieces
• Dove dark chocolate mini eggs from Easter
• Sangria (impromptu Mom's night out)
• Chips, salsa, and guacamole

Needless to say, I was beyond ready to get back on track after eating all that. It's so interesting to me how the cheat meal keeps you focused.

I'm trying to practice in my heels 20 minutes each day. For some reason this evening was sheer torture. I think my toes were actually falling asleep from the pressure put on them. Should make for a very interesting competition...

Stay tuned as I get closer to June 30th...

Fitness Competition Prep Update: 10 Weeks Out

Gulp, just 10 more weeks! I met with Jodi on Saturday (after getting my butt kicked at TRX). Unfortunately, I was flat. I gained half a pound (139.0 lbs.) and my bodyfat (21.5%) essentially stayed the same. BOO!! I was bummed to say the least, but not surprised since my diet and workout were unchanged from last week.

Lots of changes this week, here's what I'm doing:

• Cardio is now 6x a week for 45 minutes
• Morning snack is no longer protein bar, but 20 plain almonds
• Lunch no longer includes brown rice, now it's 4 oz. sweet potato
• Weight workout is the same, but now I do 30 seconds of plyometrics between each set

If I don't see major changes at next week's check-in, I'm in trouble!

Plyometrics 
If you're unfamiliar with plyometrics, according to Wikipedia, Plyometrics (also known as "plyos" and "jumping") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance among others.


Examples of Plyometric Exercises

• Squat jumps
• Jumping alternately lunges
• Burpees
• Mountain climbers
• Push up with a clap

My update wouldn't be complete without this week's cheat meal:

• Popcorn at the circus
• Five Guys Burgers & Fries (best hamburgers ever!)
• Little Bacon Cheeseburger with french fries
• Hershey's Dark Chocolate Miniatures (3)
• (1) chocolate-covered strawberry
• Handful of Reese's Pieces
• (2) chocolate-covered pretzels

I thoroughly enjoyed my cheat and didn't even have a food hangover the next day!


An unexpected twist this weekend was joining my future sister-in-law and some of the bridal party to a "Bridal Roadshow" on Sunday morning. It would've been great fun...if I could've eaten the food everyone was enjoying! UGH!! You never realize how many experiences are food-based. This was definitely one of them. Even my 5-year-old was chowing down on bacon-wrapped scallops. Oh c'mon! I shoved pieces of gum in my mouth and sipped lemon water. Now I feel better that I did that after taking update pictures for this post. I'm still looking flabby as hell. Half of me is depressed and the other half is so fired up and ready to attack this week's diet and workout. Hopefully the driven half will win.


I received my 5-inch heels, which are hell to walk in. I'm not sure which is more nerve-wracking, knowing I have 10% of bodyfat left to lose, or the thought of snapping an ankle in a bikini. Hmm... I've been practicing for about 20 minutes each day. My calves are screaming for mercy. But I do see the difference the heels make in my legs. Here is the latest pic:

On another note, I really need to start tanning. Holy crap I'm white!


Until next week...

Five Delicious Ways to Save the Planet… Earth Day and Every Day

With Earth Day just around the corner, I thought you'd enjoy this guest post from Tracy Alder. I hope you have a Happy Earth Day! 

Every April 22nd, when Earth Day rolls around once again, we see the public renew its interest in protecting the environment and finding practical solutions for sustainability. There are benefit concerts, clean-up days, and eco-rallies; all dedicated to spreading the word on ways everyone can help preserve our planet's natural resources. However, one way we can all help is right there in front of us, every day. It's the food we choose to eat, and how we choose to eat it.

Here are five simple, “foodie” ways that you can help make a difference for the earth:

1)    Go organic. Yes, it’s more expensive sometimes. But pesticides and industrialized growing methods take a toll on our planet, our community, and even our own health. It's a good use of your money, and well worth the investment. And the more Americans that demand organic food – as most people in Europe now do – the more competitive the pricing will become.

2)    Support local food. This ties into going organic quite nicely, and often makes it more fiscally viable for those with tight budgets. Find the farmer's markets in your area and make the trip there a weekly, or even family, event. Another great movement gaining steam is CSA's (Community Supported Agriculture). With this, you make an initial deposit, and then you get weekly or monthly delivery or pick-up of fresh veggies and fruits from a local farm all through growing season (typically 6-8 months of the year). In most situations, you will save money, and be eating like a king! And if you don't have those options available in your community, at least take a second look at the labels on your food at the supermarket before you make your choices. For example, try not buy apples from Washington if you live in New York. It took precious fossil fuel for them to get there, and the local ones are probably also fresher. Going local is a win-win.

3)    Package your own. One of the worst things about packaged food is just that – the package! Our landfills and recycling centers are incredibly overburdened, and when we grab a “snack-size” bag of chips because it's “easier” we are doing the earth a bit of a disservice, and also often spending more money in the process. So when you know you have a family outing ahead, buy the larger package and divvy it up into snack-sizes for the kids. And it doesn't have to go into environmentally questionable plastic bags either. Eco-conscious companies such as Yum Yum Dishes are now selling snack-size, reusable, earth-friendly ceramic containers with lids. Less trash = better.

4)    Eat seasonally. We all get those occasional cravings for out-of-season food, and with most supermarkets offering tropically sourced produce year-round, it’s easy to forget foods even have a season. But again, we’re using a lot of precious energy to transport those more exotic choices. It doesn't have to be “all or nothing”, but next fall, think about making a pumpkin pie instead of a strawberry cobbler. It just makes more sense.

5)    Choose vegetarian… at least one day a week. There are tons of fabulous and delicious vegetarian meal choices out there, so make a commitment to trying one out even just once a week. Besides being a healthy idea, even one meat-less meal a week can and will make a difference to the planet. Eating meat is a personal decision, but the environmental effects of industrial ranching as it exists now are well-documented, and as we find better solutions, a once-a-week “bye” on meat helps the situation immensely.

Of course, you probably noticed that the benefit to all of these ideas isn't just on a global level. You are also helping your community, your family, and yourself by eating fresher and healthier, consuming more sustainably, and supporting local business. And long after Earth Day has passed us by, try to keep in mind that the environmental choices you’re making at the supermarket are way more than just “paper or plastic”. Responsibly choosing what you eat, and how you eat it, is a key decision in working towards a better planet for everyone.

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About the Author: A strong advocate in the fight against childhood obesity, Tracy Adler is a former restaurant owner and mother of two. She created Yum Yum Dishes™ to help parents teach their children about correct portion sizes. For more information, visit www.YumYumDishes.com.

Fitness Competition Prep Update: 11 Weeks Out

It's been over a week since I last checked in with Jodi, right before our Cape May getaway. I'm pleased to announce I dropped weight and bodyfat -- WOOHOO!!! Celebration time! I'm now 138.6 lbs and 21.5% bodyfat. I actually lost more than one percent bodyfat (1.1%). So Jodi left my diet and workout alone. It will be interesting to see if I keep losing or stay flat.

I found myself a little bit hungrier this week. It could be all those episodes of Diners, Drive-Ins & Dives. I get hungry just thinking about it! So I've been trying to find snacks that I'm allowed to have while in contest prep mode. Here are two I'd like to share:

Kale Chips
For starters, I've never had kale. I just new it was a green and somewhat "furry." Wash it, dry it well and spread it out on a cookie sheet. Drizzle some olive oil, add salt and pepper. Then bake at 400 degrees for 10 minutes. The result? YUM!! It was incredible. Even my 5-year-old loved them. Although when I said "Kale Chips," she was sorely disappointed to see they didn't magically transform into potato chips. That didn't stop her from chowing down!

Celery & Salsa
I'm now keeping a small stash of celery readily available at all times. I find myself eating it while preparing dinner or watching the rest of the family indulge in ice cream. I tried Spike's Salsa and find it to be very tasty. I want to start making my own once my husband's garden is in full bloom. There's nothing better than fresh, homemade salsa!!  So dip that celery stalk in the jar of salsa and you'll be in for a pleasant surprise. Even my son, Mr. Picky Eater, seems to grab some when I'm snacking on it.

My weekly update wouldn't be complete without this week's cheat meal. My husband just received his early Father's Day gift -- a brand new Weber grill. So we had to christen is appropriately.

Cheat Meal

• Rib Eye Steaks (and HUGE ones at that) with hubby's homemade rub
• Sweet potato tater tots (just about polished off the entire bag myself, just sayin')
• Asparagus
• Light Coconut Almond Fudge ice cream by Turkey Hill in a wafer cone (by far, my absolute favorite ice cream)
• Handful of Easter candy that included Peepsters (chocolate-covered marshmellow) and Dove dark chocolate eggs

I'm happy to report I didn't wake up with my usual food hangover. Yeah!! This week I'll be trying some new supplements that I just received. A new brand of Rhodiola and Assault, pre-workout supplement to replace Jack3D.

Stay tuned for more updates and recipes.

Fitness Competition Prep Update: 12 Weeks Out

Eeek!!! I'm officially 12 weeks out from my competition! How did that happen?! Now I'm really glad that I got an early start.

My hubby and I went away to Cape May this weekend, which is why I'm a bit late in writing. I met with Jodi on Thurs., Apr. 5, and I'm delighted to say I'm down another 1% bodyfat. Her scale wasn't working, so she couldn't weigh me. But she seemed much more interested in my decreasing blubber. LOL!

Here are this week's diet and workout changes:

• Cardio is now 5 times per week for 45 min. (keeping heart rate in 130-135 range)
• Dinner carb is no longer brown rice; now it's 4 oz. sweet potato (woohoo!!)
  

It was a tough few days being away. We ate at some fabulous restaurants where I was dying to try everything -- hot, fresh bread and a pastry brie special that I literally drooled over. UGH!! I saved my precious cheat meal for Sat.'s Easter feast. There's nothing like my Mom's home-cooking. 

I packed all of my supplements, protein powder, bars and workout clothes so I could be as prepared as possible. With the great weather, I power-walked on the beach on Friday, which was fabulous. Unfortunately, no matter how much I swung my arms or how long my strides were, I couldn't get my heart rate over 108. LOL! 

It was tough, but I was soooo good. Our usual drill is going to the Cape May Winery for lunch for a cheese platter and bottle of wine. I brought a plain salad with shredded chicken and had half a glass of wine. *Sigh* I just keep telling myself that someone else is eating better and training harder than me. That's what the little voice in my head says whenever I get tempted.

Finally, Saturday arrived and I was ready to dive head first into my glorious Easter cheat meal. Here's what I had:

• Stuffed celery (cream cheese & olives packed into celery)
• Deviled eggs
• Shrimp cocktail
• Kielbasa & sauerkraut
• Ham
• Prime Rib
• Asparagus
• Chopped antipasto salad
• Lots of specialty dark chocolates (which I bought in Cape May at my favorite fudge shop)
• Homemade apple pie with whipped cream
• Homemade chocolate strawberry shortcake

Needless to say, I had a wicked food hangover on Sunday. I literally felt like I had Chronic Fatigue Syndrome. I couldn't function!! It actually made me look forward to eating clean. Who knew that could even happen?

Back to my regular workout routine and eating habits. Stay tuned for my next update!

Fitness Competition Prep Update: Day 34

It's hard to believe it's the first day of April. Wow! I checked in yesterday with Jodi. My weight stayed the same and I'm down just about half a percent of bodyfat. While I'm still making progress, she's concerned that I'm not losing at least 1% per week, like I was. I have to admit that I'm also a little freaked out that I'm 23% bodyfat, which means I need to drop at least 10% in just 12 weeks. I'm 12 weeks out -- holy crap!!!! So here are the changes for this week:

• Beginning April 28th, Jodi will begin evaluating me in a bikini so she can see where I need work (no hiding my hips and ass -- LOL!!) 
• Cardio is now 5 times per week, 40 min. (still keeping heart rate around 135)
• Lunch now changes to 3 oz. chicken, 1/2 cup brown rice, 1 cup green beans (looks a lot like dinner)
• No more tablespoon of peanut butter with my afternoon protein shake (*gasp*)
• Begin looking at heels (ideally order them soon) and posing suits (holy crap, they're expensive!!!)

 

I'll be checking back in with Jodi on Thurs., Apr. 5 since my husband and I are going away for a few days before Easter. I'm nervous about eating out so much. I'll have to be vigilant and stay focused.


I'm going to try and order my 5" stripper heels this week so I can really start practicing posing and walking in them. Debating whether to get a really good posing suit or one just to get by. I don't know if it's worth investing in it if this is the only show I do. Any thoughts?

Cheat Meal
This week's cheat meal fell on a date night at a newly discovered, authentic German restaurant in Nyack, NY. It was fabulous!! I enjoyed every morsel of food and didn't get the food hangover I had last weekend. Here's what we had:

• Lovely glass of red Austrian wine
• Appetizer (split with hubby) was pumpernickel bread with baked apples and pecans, with slices of brie. It was drizzled with a balsamic reduction and broiled. YUM!
• German potato soup (split with hubby)
• Salad (split with hubby) included greens, apples, candied walnuts, cranberries, crumbled blue cheese and tomatoes with a light viniagrette dressing
• Jaeger Schnitzel (pan-fried veal cutlet with a delicious brown mushroom sauce), potato pancake, German hash browns, cucumber salad and spaetzle (homemade German noodle pan fried with butter and onion (my husband and I split all of our sides we could taste everything)
• Homemade apple strudel with fresh whipped cream -- out of this world!!

It was back to the drill today. I feel good. Not hungry until it's time to eat (even then I sometimes have to force myself to eat).

This week I'll be working out at the gym at work so I can lift even heavier, using the machines. I'll also be able to mix up my cardio (e.g., elliptical, Stairmaster, bike, etc.)

I finally took an updated picture. I'm not seeing a huge difference. Maybe a tan would help. LOL!!

Fitness Competition Prep Update: Day 26

Saturdays are my weekly check-in with my trainer, Jodi, at Premier Fitness in Nanuet, NY. I was very excited to see if there was any movement after last week's standstill.

I lost another pound and almost a whole percent of bodyfat. Woohoo!!! Very exciting!! To ensure I keep making progress, Jodi is making some tweaks to my diet and exercise:

• Eliminate the 100-calorie bread in the morning and replace it with 1/2 cup of oatmeal
• Increase cardio to 35 minutes, 5 times per week
• Keep training heavy with the weights
• When doing squats, focus on going deep (and less on the amount of weight used). This will help perk up the butt (which is much needed, might I add.)
• Begin practicing posing (eek!!) 

I've been devouring YouTube videos on NPC Fitness/Figure/Bikini contests so I can see what looks good when it comes to posing. You can definitely tell which girls practice...I want to make sure I nail it.


What would a weekly update be without this week's cheat meal? I felt like I was going to throw up after this. I don't look forward to them like I used to.

Cheat Meal

• Lots of guacamole and chips (I had a fierce craving for Moe's homemade guacamole and couldn't stop eating it once I started. LOL!)
• T-bone steak lovingly cooked on the grill by my hubby
• Fresh asparagus
• Sweet potato tater tots (did I mention that I could just about finish a small bag by myself?)
• Rita's gelati -- cherry ice with vanilla custard -- I had about 8-10 bites before I handed it off to my husband. 

I felt like a fat mess after eating all that! It tasted so incredibly good, though. *Sigh* 

So I have about 13 weeks to go -- yikes. I still need to drop a good 10% of bodyfat to get there. If I can show a decrease every week, I should be okay. 

Depending upon how fat I feel tomorrow, I may post a photo. I'm interested to see if there's a significant difference in one month. 

The Transformative Power of Meditation

 

Enjoy this guest post, which is adapted from Sai Maa's book Petals of Grace: Essential Teachings for Self-Mastery.

Dear ones, remember that meditation is a natural state, an experience that allows you to discover your inner being. Through meditation you realize who you are.

Through meditation your consciousness shifts. This can be very subtle. You may notice the shift in your everyday activities. Limitations may vanish and you begin to see your own inner light shine brighter and brighter.

When you meditate you may feel that nothing is happening. Know however that something is happening. As soon as you start to meditate, your inner being unfolds and the inner spiritual power uplifts you. This power transforms you on many different levels, and through this spiritual knowledge your enlightenment begins.

Meditation has its own power, its own grace. Here are some simple ways to get started:

• Go Within – Always start your meditation with an absolute feeling of conviction to cherish your own divine light. Remember; when you meditate you enter your own being, your own inner heart.

• Cultivate Stillness – When you sit for meditation, do not do anything. Only when all our senses are quiet can we experience Sat-Chit-Ananda (existence-consciousness-bliss). Instead of thinking negative thoughts, breathe the awareness “I AM loved, I AM pure, I AM bliss.” This is the So Ham, the divine breath.

• Discover Your Mantra – A mantra is a set of sacred syllables invoking a divine being, or the name of God. Mantras are unique and powerful. They are words that are infused with divine power that can heal and calm the mind. The mantra is a divine sound, of and from Mother-Father Creator. It may be music, chants, wind, birds, human sounds, water, drumming, toning, or using your breath. Mantras are made of divine letters as well as divine sound. Begin with So Ham – inhale “So,” exhale “Ham”.

• Live and Breathe the Mantra – The power of mantras can transform a being if the right understanding is present. Japa is the repetition of the mantra to bring about union of your mind with the Divine. Do you truly understand, identify with, activate and breathe the mantra you have chosen? Using a mantra consciously is a powerful method of cleansing for your whole being. The more you repeat the mantra, the more it becomes a part of you. Say your mantra as much as possible, the name of God always on the tongue, so that you think only divine thoughts and speak only divine words.

When you meditate, step with courage into the unknown. Be silent. Keep your mantra on the breath until you are lost. The mantra will take you to that place from which it comes: the All That Is space where you have no reference. This is where you will find Oneness, Unity, Freedom, Bliss, Love, Light and RealLlife.

As experiences come to you while meditating, do not be attached to any of them. Many colors of light will come. Go beyond them also. Go to that place where there is no thing, nothing. This is the place.

Meditate on the divine. Pure Love is divine Love, God's Love. God's Love is grace and power. God's nature is Love and compassion. God “all ways” looks at you with eyes of Love. Be God. Look at others and yourself with eyes of Love. God is pure. Self is pure. This purity is inside each of you, no matter who you are. Meditate on that purity, on that divinity, and you will be permeated by that which you meditate on with Love.

Make an effort, and you will find the treasure. You carry your Higher Self with you wherever you go, so it is very easy to meditate on that. Wherever you are, meditate. Freedom and liberation lie in meditation. It is the only place where you can master your mind and actually meet yourself.

People often tell they are happy because they are in love with X or Y. It lasts a few days, weeks or months, and then they are sad. I suggest instead that you be in Love with life in its fullness. Be in Love with life and you will never be sad. To experience that state in its fullness, be still in body and mind and meditate. Within you will find the tremendous power of Love and an ocean of bliss.

About the Author: Sai Maa is an international spiritual master, healer and leader of humanitarian efforts. She inspires and energizes people worldwide through Sai Maa Diksha (pure light blessing). With her unique combination of Eastern spiritual wisdom, Western therapeutic knowledge and maternal love, Sai Maa shares lessons to uplift humanity and help people master their own lives as she has mastered hers. Sai Maa has published two books, Petals of Grace: Essential Teachings for Self-Mastery and Points of Light. Learn more at http://www.sai-maa.com.