"The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails." ~John Maxwell

Tuesday, December 27, 2011

Why can't you have just a little piece, it won't kill you?!

Let me answer that.  BECAUSE once you allow yourself a bite here and maybe a small piece there, it is very hard to stop that flow and it becomes like a snowball rolling downhill.  It is not the one small bite that will hurt you, it is the change in your mindset that WILL.  Once you allow yourself a "treat" it becomes harder and harder to tell yourself to stop and that this will be the last one.  Therefore, abstinence is the only way!  :)
Oh of course I say this only about myself as I can not speak for others, but it is prime example of what happened to me Christmas Eve, Day, and the day after.  Now it sucks getting back on track, but that is the only option.

Tuesday, December 20, 2011

Week 1 update pics

So it has been one solid week of carb cycling.  I owe everyone update pics.  The goal is abs by Christmas......lots of people buy themselves a "little something" for Christmas, all I want is abs for Christmas.  It is taking work and self discipline.  Lots of self discipline!  Did I mention this last Sunday was Christmas with my family where I hosted and made home made spaghetti from scratch, plus pecan pie, chocolate mouse, and cheescake!  Since Sunday was my one high carb day I did eat, but was very careful not to go overboard.  It was tough!  But my abs are a must.  :)

Without further ado>>>>

Was looking a little bloated this morning.

And for those of you who have been with me since the beginning, NO you can not have my special piggy pajamas, they were made just for me by my mom.  <3 

Since Christmas is on Sunday I guess I will have to post later Sunday afternoon, but I will try to get the pics up to let you know if I got my present or not.  :)

Monday, December 19, 2011

Saturday Crossfit

On Saturday's I have been working with a friend of mine to get in shape.  Every Saturday I like to come up with something new, different, or not previously done by me or at least not done in a while.  This Saturday I decided to give Crossfit a try.  It delivered!  Before he got there I had to play catch up and do Chest and Back which took me about 45 minutes and was HEAVY.
Then I had already picked two different Crossfit routines to do.  They SUCKED the whole time, but in a sweet knowing way.  ;)
Here is what we did:
Jack:
10 Push press (65/55)
10 KB swings (40/30)
10 Box jumps
AMRAP for 20 min.
Then....
50 Box jumps
50 KB swings
50 Situps
50 Squats
50 Back Ext.
For time

My plan for us is to do 2 WOD's for the next couple of Saturdays as we build up to the FIlthy Fifty.  If you have never seen the Filthy Fifty take a look:
50 Box jumps
50 jumping pullups
50 KB Swings
50 Steps walking lunge
50 knees to elbows
50 push press
50 back ext
50 Wall ball shots
50 Burpees
50 double unders
Yea! 

Thursday, December 15, 2011

What I work with

Everyday I come into my office to the smell of...

Oatmeal raisin......well if that doesn't do it for you then the smell of......

Chocolate chip......and to top it off if I have been good all day they reward me with the smell of......

popcorn in the evenings.  It is really hard some days to pass up all the goodies, especially when I could just pluck a cookie straight out of the oven, still hot and gooey.
But no, I stick to these.......

Guys, it is not even Christmas yet.  My office makes, brings, buys food constantly and leaves it out for everyone.  (#gottalovethem)


If you fail to plan, your plans will fail.  Pack your meals, stick to them, and for heavens sake, get in the gym!





Wednesday, December 14, 2011

A Must Read

Yesterday I read Pauline Nordin's What Sets You Apart on the Muscle and Fitness Hers site.  When she says "Because you can not buy it" the light bulb went off in my head.  What we do day in and day out does set us apart.  Look around you, your fitness level is much more of a status symbol than owning a yacht.  Simply because what you have can not be bought.

Consider this:  Pauline says "I love knowing I am fit enough to run for my life, I'm strong enough to save myself if I'm in an emergency, that I can defend myself, that I'm building my fort for the long run."  How much do those things mean to you? 

Beastmode baby!

Tuesday, December 13, 2011

Mini photo shoot in my bathroom


So yesterday I discovered this (wish I had an arrow key).  Do you see my lil friend?  My 1st, so far that I have found.  I am 35 years young and have my 1st one!  I promise you when I go get my hair done in January, I will threaten the hands of my beautician if she goes anywhere near it with color.  I have EARNED that lil booger!


I am starting day 2 of my carb cycle.  Decided since I was pretty much OK with low carb yesterday to go ahead and extend it to today just to get 2 of my 3 days done.  With that being said I wanted to do a "before" and "after" to see how much if any this will affect my look.  So without further ado here is the "before".  Will post the "after" next Tuesday.




Really wish I would think these things through a bit more and post you some pics after I work out and am pumped, but it never works out that way.  :(



And why does it seem like when I am blow drying my hair that I have so much more than when I stop to pose?  Hate that!



Disregard the heinous green robe in the background.  That is honestly 16 years old, I know because I bought it for the hospital when I had my oldest daughter, the beautiful Cierra was born!  My baby!



These are what I am most looking forward too.  I think carb cycling will bring them in and hopefully with Zero cardio, because I do not want to do any right now!  Yep, there it is I said it!  Don't wanna do any mind numbing cardio, just weights!




I have faith!  :)

Monday, December 12, 2011

What am I eating this week??

I must admit I do get tired of chicken.  Even though I change up recipes regularly, (about every 2-3 months), I get to where I can not stand the smell of it and I know it's time.  For this week I will be adding a lot more tuna to my diet for a change up.  Starting yesterday I had my tuna boats, should have taken a pic, but didn't think about it.  I make my tuna very simply......tuna, boiled eggs, and mustard.  Mix it all together and spoon it onto romaine lettuce hearts.  Love it!  Very clean.  Hopefully tonight I will get to try Chelle's Tuna Stuffed Tomatoes from Recipe For Fitness By Chelle.  It sounds DE-Lish!  Hope it is.  Later in the week I plan to do more turkey mini meat loafs.  Another current FAV of mine.  A girls gotta do what a girls gotta do!

On top of throwing out the chicken for this week, I have decided to throw a few carbs out too.  Starting this week I am going to carb cycle.  My thought is on Monday, Thursday, and Friday will be very low carb days, around 20-30 gr.  Tuesday, Wednesday, and Saturday will be moderate carb days, around 80-100ish.  Sunday will be my free for all......  Just wanting to get back in the swing of things.  Not really obsessing over measurements, but keeping an eye to portions. 

Here is a pic of what my cat looks like as soon as he hears me break out the can opener.  :)


Have a great week!

Thursday, December 8, 2011

Legs By Harley

Yesterday I txted Harley to ask him to make me a leg workout.  My exact words were "Make it heavy sided to the quads, but some hammies too."  Guys this is what I got:
Giant set of:
Leg Ext
Leg Press
Hack Sq.
Walking DB Lunges    all 4 X 20  That's a whopping 320 reps peeps!  On the 4th round at the hack sq mark I was about to get puketastic.  Lovely!
Stiff Leg DB DL 3 X 10 Really trying to get my form right on this one......
Lying Leg Curls 4 X 8
This morning I am pleasantly sore, not horribly like I was last weekend after my revisit with Integrated-Conditioning, a killer workout-give it a whirl! 

On the flip, I am seriously considering finally making it official and getting my trainers certification.  This is something I have wanted since I was 15 years old and put off for LIFE.  Now I think I might be at a point in the next year or so where I can really dive into my dreams.

Also, I am working on an "informational" post.  I LOVE to read and dig up quality information to help you and me along on this path.  What I have found so far is quite interesting and a bit large.  I need to work it down some before posting.

I leave you with my "tip" of the day....

You have to do a whole lot of these


And these


To get these!  :)


Have a great lift!




Monday, December 5, 2011

Let's Get This Party Started!

This has been on my mind all day.....burning to get out.  I am so hyped about my workouts this week.  They will be hard and heavy.  Plus, I plan to find a little running time to even it all out.

I thought I would share this pic.  We often think about the "perfect" body types for inspiration.  This one made me think long, lean, powerful, agile, quick, defined, able, smooth, tapered, a wicked/fierce competitor.  I would be cool with any of those adjectives describing me.  :)



Are you feeling your inner animal/beast today?

Friday, December 2, 2011

Friday Funny

I thought I would end the week with a little funny........


Since it is football season and since I have been troubled about what I want to do with my own fitness program.  Here ya go! 
Have a wonderful weekend!

Wednesday, November 30, 2011

What has been hiding in my heart....

Last night while saying my goodnights to Harley, some words tumbled out about why I do not want to or rather can not compete.  It is simply because I can not seem to afford it at this point in my life.  I am a single mom of two teenage daughters who are both active in sports and such.  While most of their expenses are split with their dads, I still have a hard time making it all fit in.  Class ring, Letterman jacket, spending money, gas money, club fees, field trip money, money for special clothes or gear for sports, etc...  In no way do I not want to help pay for these things as a mother, in fact I feel truly bad when I can not.  It makes me feel like the worst parent ever to not have the money.  I have on several occasions give my last $20 to my oldest for gas then wondered where I was going to get money for gas in my own car.  It is not just my girls, but life in general that seems so expensive.  We eat "clean" at our house and yes that means my grocery bill blows a lot of people's minds.  I do live in a nice house that I pay dearly for because I believe in my daughters living in a nice area where I can trust to leave them home alone.  My car is a 1997 model long paid off.  I do not ever "shop" for myself or go get my nails done or have spa days with friends.  And through it all I feel like I make good money for the area I live in and work a job that offers me flexibility as needed, so why do I say all of this?

It is money that keeps me from competing.  The plain truth.  It costs money to stay in a hotel 2 nights, buy a suit, get your tan sprayed, nails done, hair done, make up done, association fee, competition fee, etc...  Money I just do not have.

Sooooo, Harley said "Why don't you just train like you are going to compete?"  Well, why not?  I actually like the regiment, the science, the discipline.  I feel better about myself.  If I can't have the competition why can't I have all the other that goes along with it like the beautiful body!  (Just saying)  Why can't I have this one thing for me?  And who knows, if I keep my body ready then maybe I will fall into some money and be able to compete at moments notice if need be.  :)   A girl can dream. 

Thanks for letting me getting this long overdue talk out!

Tuesday, November 29, 2011

Chest and Tri's

Yesterday's workout was chest and tri's.  Chest has never been a favorite of mine.  Tri's though I love.  So it is kind of a love hate relationship and why I continue to stack them together. 
It went a little something like this:
Giant set of:
Inc db press
flat db press
2 hand db overhead ext
Bench dips (feet up of course)  3 rounds
then....
Peck deck ss w/
Tricep pushups (have not done these in a while, they felt good) 3 rounds
followed by a
1 mile run &
10 minutes on the step mill

Not a big day or anything way impressive, but a nice get back in the gym after too much turkey day. 

Something that has been bothering me lately is my lack of noteworthiness.  It seems like I am just floating along.  I go through the moves, but I am not impressing myself anymore.  Of course it is not rocket science, I know what is going on, but I fight getting out of the bed at 5:00 am to go for that 32 degree run.  This is something me, myself, and I are going to have to come to grips with real soon.  I realize for the fat girl in me that my bed is toasty warm with the perfect hint of snuggles, but the fit girl in me needs to have her aspirin running up and down the street, so she won't hate herself in the morning.  Weights and a somewhat decent diet is not cutting it.  I need a tougher diet and mo' cardio! 

I need to print this and frame it beside my alarm clock:




Tuesday, November 22, 2011

Nov 17th goal and more

Ok truth time!  I do not think I made my goal to drop 5 lbs by the 17th.  I am just going to go with I didn't to make it easy.  I do not own a scale, so I do not know, nor was I any where near an accurate one.  UGH!!  Honestly, no worries, nor am I too upset.  It would have been nice, but I know I was not putting in half the cardio I needed to make the goal, so I live with the results. 
Now to catch you guys up........last week my body was fatiguing way too early in my weight lifting sessions.  It was to the point that on my leg day I did 5 sets and walked out of the gym.  I was soo disgusted.  My muscles were so weak and tired, I thought WTH this is crazy to keep trying to push through this just to have a half A$$ workout.  (Can't stand that)  That was on Thursday.  On Friday some how I decided to let Harley train me for shoulders.  Harley delivered as usual, I just don't think I did.  Again, I was so weak and my muscles were just not responding well at all.  We did complete the workout, but that's about all I can say about it.
So what to do?  My body apparently needs a break.  I do not want to take a full week off from exercising, sooooo I guess it is time to move onto my 2012 bucket list.

I prepped this to be its own post, but I think it works well right here:

I have been cruising on for some time now with no clear goals or direction as to what I want to accomplish.  So many times I have said I want to do that or try that.  Only to get caught up in my usual routine and not get them done or even tried.  I don't want to be that person.  So, I have come up with a bucket list of sorts for me to reach in 2012. 


  • Drop and keep weight at or below 145lbs  
  • Pullups unassisted for 8
  • Bench press 100lbs for 5
  • Consistent diet, allowing cheats that are either planned or holidays
  • Increase cardio
  • Yoga at least 1 day a week
  • Spin at least 1 day a week
  • Crossfit at least 1 day a week
  • Olympic style lifts (incorporate at least one in every weight training workout)
  • Run a 5K and a 10K


I want to be able to show you this list again at the end of 2012 with all the items checked off.  Some I may already do and some I may can do and don't know it.  My goal is to find out how hard and how far I can push this.  

With that said, I started outdoor running last Saturday and have not missed a day yet.  I have decided a week out of the gym may do my body some good and give me a chance to get started on my running.

Let me clarify here a few minor details:
I have NEVER been an outdoor runner, I only recently discovered I could run on the treadmill, but have never been able to do any distance outside.
I have mitral valve prolapse, which I have never let hold me back, but in running it just means I am not capable of taking off running, I have to build up to a run.  Once I catch my wind, I can go.

I am learning new stuff every day I run.  It is really quite fascinating how quickly my body has responded.  So far the most I have run in a straight stretch is 2 miles.  And when I remembered to time my 2nd mile the other day I was at 11 minutes, which I know is sooooo slow, but it is a starting point.

I have to go now, to get some other things done, but I will keep you posted. 

If you haven't been out for a run in a while or ever, give it a try.  It has been a nice change up for me.

Crystal

Thursday, November 17, 2011

Happy 1 Year Blogger Birthday....A look back

Here is a look back through the year.....these are direct quotes and pictures from my blog......It has been quite a year, Enjoy!



"I am starting this site for those who are interested in watching my journey in Figure competition."

"I HAVE TWO FOLLOWERS!!!  I am soooo excited!" 


Hopefully, you did not fall off the wagon during Thanksgiving.  It was tough for me and I did not do as well with my diet as I had thought, but today is a new day and it is time to move on.  So, if you slipped a little or alot during the holiday, jump back on and let's do this thing.  :)



"Harley you are hands down the best trainer EVER!! "


(The shortest I have ever cut my hair)

Slow and steady....I have lost 14 lbs since starting this.  Harley said he thinks I can go another 10 to 15 before my show.   That would put me at 123 to 128, on my 5' 8 1/2" frame.  We will see, but the main thing is now I can see that I am holding onto my muscle, in fact still gaining, and losing the fat layer on top of the muscle.  Quite happy right now because this gives me a goal to work towards.  :)

(Right before I broke my hand)

Then....

" At the ER I tried to keep it together and kept telling myself it wasn't broke even though I knew in my heart it was without a doubt.  After several hours, the FNP came in my room and confirmed my biggest fear.  It is broke and she thinks recovery time will be 6-8 weeks.  Guys, I lost it.  Cried hard."



Integrated Conditioning
(See video)

"IF IT IS A PRIORITY IN YOUR LIFE YOU WILL MAKE IT HAPPEN."




Nicole Wilkins Lee workout of the week

Are you drinking the amount of water
you should drink every day? 

"5.25 pounds!!  I made my goal!  It took a double round of cardio yesterday and a tight diet, but it paid off.  :)"
(Florida for vacation this past summer)


"The only thing I can compare it to is like giving birth.  It was so painful and trying during, but the pain and agony was quickly forgotten once my belly was full and I was in the comfort of my home."
(The hike from Hell as they all call it)


Here is the site for the diet I have been reading Eat Right For Your TypeTry to find time to check it out especially if you already know your blood type.



"Never does one feel oneself so utterly helpless
as in trying to speak comfort for great bereavement.
I will not try it.
Time is the only comforter for the loss of a mother.
- Jules Renard"



"You didn't get out of shape and unhealthy overnight, and you won't get fit and healthy overnight - despite what the infomercials tell you"




Diet and Physical Activity: What’s the Cancer Connection?





Guys, this 1st year of blogging has taught me so much.  I can not thank the lovely ladies who blog with me enough for sharing all of their knowledge, experiences, lessons, and motivation.  You guys have really made this something I look forward to every day.  For those that follow along with my blog, thank you!  Many times you have been my drive to do what I do, my accountability.  I am looking forward to another great year of posts with several ideas already in store.

I will leave you with my office computer desktop pic...I think it says it all.
 



Tuesday, November 15, 2011

Cellulite

OK so I didn't make it yesterday for my planned cardio session.  I will not go into excuses......just didn't do it.  So, I got my butt up at 4:30 this morning and went.  Did 25 min of incline tread followed by 3 butt and hip machine circuit.  Figure the cottage cheese is not going to go anywhere by itself.  Seriously, how much more do I have to do to get rid of it?  Granted, it has improved.  My skin does look better, but still not completely smooth as I would like.  (Talking about the cellulite on the back of my thighs)  Gross I know, but it is a real concern for all women.  Not just obese women have this problem. 

Soo, let's take a look:

Accordiong to the Mayo Clinic.....
Cellulite looks like dimpled or bumpy skin. It's sometimes described as skin with a cottage cheese texture. Cellulite ranges in severity.

Weight gain can make cellulite more noticeable, but cellulite may still be present in lean individuals. It tends to run in families, so genetics may play the biggest role in whether you develop cellulite.
Other factors that may increase your chances of having cellulite include:
  • Stress
  • An inactive lifestyle
  • Using hormonal contraceptives
(Ok I have to stop right there and point out a few things I have learned so far.....my problem probably is hereditary and possible stress related)  So.....

Treatments and drugs
Weight lossWeight loss — through healthy diet and regular exercise — is probably the most beneficial cellulite treatment. Losing pounds and strengthening muscles in your legs, thighs, buttocks and abdomen can improve the appearance of the dimpled skin.
This is what I am banking on.  My problem area has gotten better as I have cleaned up my diet and exercised more.  My goal of course is to eliminate it completely.  Maybe by bikini season next year I will be there.  (I may have discovered my new goal)
Lasers and radiofrequency systems
Perhaps the most promising medical therapy is lasers and radiofrequency systems. One system uses combined negative tissue massage, radiofrequency and infrared light to treat cellulite. Another system delivers combined tissue massage with diode laser energy. A third system uses radiofrequency at deep and superficial levels simultaneously to treat cellulite. All three systems offer improvements to cellulite after a series of treatments. Results may last up to six months. \


Really who has the money for something like this knowing it is a temporary fix with no guarentees???

Liposuction
Some people may turn to liposuction as a treatment for cellulite. During liposuction, a surgeon inserts a narrow tube under your skin through tiny incisions and then suctions out fat cells. Though liposuction can shape the body, it won't remove cellulite, and it may make the cellulite appear worse. Laser-assisted liposuction is a newer, less invasive form of this treatment that destroys fat cells while tightening the skin, and may be a more effective treatment for cellulite.


No Thank You!  I have watched the Med channel and I get sick just watching the procedure.  I could not handle having it done to me.  Plus, without diet and exercise again, it will come back.  Again, who has that kind of money??

Topical treatment
A twice daily application of 0.3 percent retinol cream has been shown to improve the appearance of cellulite after six months.


Surely, the cream is not cheap.  And I have a hard time believing the cream is what is doing the work.  Probably more so is the massaging you are doing to that area putting on the cream.  Cheaper to just massage and get the same results.  Might actually give this one a try.  ;)

Prevention
There is no way to prevent getting cellulite. Keeping off excess pounds and strengthening your muscles through regular exercise, however, can go a long way toward maintaining your skin tone and texture.

 Maybe if I do everything I know to do I might have a rear view like this for next summer...

Nicole Nagrani Ms. Bikini Olympia 2011

Monday, November 14, 2011

Let's get it started

It's time to gear up for the week.  Have you made your plans for the week yet?  No, I don't mean your social calendar, I mean what are you doing this week to make you the healthiest you can be. 

Here is my plan:
Mon:  Cardio
Tues:  Back/ Bis
Wed:  Heavy Legs
Thur:  Chest/Tris
Fri:  Shoulders/Cardio
Sat:  Light legs & spin
Sun:  Cardio

Yes, Thanksgiving is getting close.  For me I will be having my 2nd Thanksgiving this Sunday with a 3rd planned for the actual day.  Three Thanksgivings!!!!  No big, I've got this.  And no I do not even plan to cook healthy for it.  I plan to enjoy those meals knowing everything leading up to and after will be the healthiest I can possible make them.  Hope you have your Thanksgiving plans in place too. 

A couple of things on my mind today:


 

Friday, November 11, 2011

For my Hannah

These are things that make me think of my youngest daughter, Hannah.  She is a very lively soul who lives life out loud.  I love you baby!


She loves basketball.


She is going 100 mph all the time.  Growing up way too fast.





A beautiful soul, who will go far in life with very little effort.


Thursday, November 10, 2011

Cancer

I am pissed I am scared I am hurt I am sick!  Why is this disease still out there?  Why do we not have a cure?  Why, why, why????  I have often told people one of the main reasons I have the lifestyle I do is because I am not batting great odds when it comes to things such as diseases that can kill you.  My mom has had heart disease and my father has had cancer.  WTH!!!  So if you look into the heredity thing I need to do everything in my power to try to prevent this from knocking on my doorstep.  I have never smoked, I can count on both hands how many times I have been drunk in my life, I have never allowed myself to have a weight problem, and I tend to eat healthier with every passing day.  Oh, and I try to not microwave in plastic containers, I use sunscreen more and more each year, I take vitamins, I workout regularly, and I pray daily.  Will all of that matter in the end?  I do not know.  I guess I hope it does help.  So, when people want to know why I do what I do the the extent I do it, it is because my biggest fear is leaving my girls long before they are ready. 
So if you are in any boat like mine this is what I have found on the Cancer Society website:

Genes and cancer

Genes seem to have 2 major roles in cancer. Some, called oncogenes, can cause cancer. Others, known as tumor suppressor genes, stop cancer from developing or growing. More information about oncogenes and tumor suppressor genes can be found in our document, Oncogenes, Tumor Suppressor Genes, and Cancer.
Oncogenes are mutated forms of certain normal genes of the cell called proto-oncogenes. Proto-oncogenes are often genes that normally control what kind of cell it is and how often it grows and divides. When a proto-oncogene mutates (changes) into an oncogene, it turns on or activates when it is not supposed to be. When this occurs, the cell can grow out of control, leading to cancer.
Tumor suppressor genes are normal genes that slow down cell division, repair DNA mistakes, and tell cells when to die (a process known as apoptosis or programmed cell death). When tumor suppressor genes don’t work properly, cells can grow out of control, which can lead to cancer.
A tumor suppressor gene is like the brake pedal on a car. It normally keeps the cell from dividing too quickly just as a brake keeps a car from going too fast. When something goes wrong with the gene, such as a mutation, cell division can get out of control.
An important difference between oncogenes and tumor suppressor genes is that oncogenes result from the activation (turning on) of proto-oncogenes, but tumor suppressor genes cause cancer when they are inactivated (turned off).
Even if you were born with healthy genes, some of them can become changed (mutated) over the course of your life. These mutations are known as sporadic or somatic, meaning they are not inherited. Sporadic mutations cause most cases of cancer. These mutations are thought to be caused by things that we are exposed to in our environment, including cigarette smoke, radiation, hormones, and diet. More gene mutations build up as we get older, leading to a higher risk of cancer.
When someone has inherited an abnormal copy of a gene, their cells already start out with one mutation. This makes it all the easier (and quicker) for enough mutations to build up for a cell to become cancer. That is why cancers that are inherited tend to occur earlier in life than cancers of the same type that are not inherited.

When should I worry?

When many cases of cancer occur in a family, it is most often due to chance or because family members have been exposed to a common toxin, such as cigarette smoking. Less often, these cancers may be caused by an inherited gene mutation. (These are called family cancer syndromes.) Certain things make it more likely that an abnormal gene is causing cancers in a family, such as
  • Many cases of a rare type of cancer (like kidney cancer)
  • Cancers occurring at younger ages than usual (like colon cancer in a 20 year old)
  • More than one type of cancer in a single person (like a woman with both breast and ovarian cancer)
  • Cancers occurring in both of a paired organ (both eyes, both kidneys, both breasts)
  • More than one childhood cancer in a set of siblings (like sarcoma in both a brother and a sister)
Before you decide that cancer runs in your family, first gather some information. For each case of cancer, look at:
  • Who is affected? How are we related?
  • What type of cancer is it? Is it rare?
  • How old was this relative when they were diagnosed?
  • Did this person get more than one type of cancer?
  • Did they smoke?
Cancer in a close relative, like a parent or sibling (brother or sister), is more cause for concern than cancer in a more distant relative. Even if the cancer was from a gene mutation, the chance of it passing on to you gets lower with more distant relatives.
It is also important to look at each side of the family separately. Having 2 relatives with cancer is more concerning if the people are related to each other (meaning that they are both on the same side of the family). For example, if both relatives are your mother's brothers it means more than if one was your father's brother and the other was your mother's brother.
The type of cancer matters, too. More than one case of the same rare cancer is more worrisome than cases of a more common cancer. And having the same type of cancer in many relatives is more concerning than if it is several different kinds of cancer. Still, in some family cancer syndromes, a few types of cancer seem to go together. For example, breast cancer and ovarian cancer run together in families with hereditary breast and ovarian cancer syndrome (HBOC). Colon and endometrial cancers tend to go together in a syndrome called hereditary non-polyposis colorectal cancer (HNPCC).
The age of the person when the cancer was diagnosed is also important. For example, colon cancer is rare in people under 30. Having 2 or more cases in close relatives under 30 could be a sign of a gene syndrome. On the other hand, prostate cancer is very common in elderly men, so if both your father and his brother were found to have prostate cancer when they were in their 80's, it is less likely to be a gene problem.
When many relatives have the same type of cancer it is important to notice if the cancer could be related to smoking. For example, lung cancer is commonly caused by smoking, so many cases of lung cancer in a family of heavy smokers is more likely to be due to smoking than to a gene problem.

Cancer caused by smoking

Cigarette smoking accounts for at least 30% of all cancer deaths. It is linked with an increased risk of the following cancers:
  • Lung
  • Larynx (voice box)
  • Oral cavity (mouth, tongue, and lips)
  • Pharynx (throat)
  • Esophagus (tube connecting the throat to the stomach)
  • Stomach
  • Pancreas
  • Cervix
  • Kidney
  • Bladder
  • Acute myeloid leukemia
Smoking is responsible for almost 9 out of 10 lung cancer deaths. Lung cancer is the leading cause of cancer death in both men and women, and is one of the hardest cancers to treat. Lung cancer is a disease that can often be prevented. Some religious groups that promote non-smoking as part of their religion, such as Mormons and Seventh-day Adventists, have much lower rates of lung cancer and other smoking-related cancers.

Diet and Physical Activity: What’s the Cancer Connection?

How much do daily habits like diet and exercise affect your risk for cancer? Much more than you might think. Research has shown that poor diet and not being active are 2 key factors that can increase a person’s cancer risk. The good news is that you do something about this.
Except for quitting smoking, some of the most important things you can do to help reduce your cancer risk are:
  • Get to and stay at a healthy weight.
  • Be physically active on a regular basis.
  • Make healthy food choices.
The evidence for this is strong: Each year, about 570,000 Americans die of cancer; about one-third of these deaths are linked to poor diet, physical inactivity, and carrying too much weight.

Control your weight.

Getting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes. Being overweight or obese increases the risk of several cancers, including those of the breast (in women past menopause), colon, endometrium (the lining of the uterus), esophagus, and kidney, among others.
Being overweight can increase cancer risk in many ways. One of the main ways is that excess weight causes the body to produce and circulate more estrogen and insulin, hormones that can stimulate cancer growth.

Types of cancer linked to alcohol use

Alcohol use has been linked to increased risk of several types of cancer, including cancers of the:
  • mouth
  • throat (pharynx)
  • voice box (larynx)
  • esophagus
  • liver
  • breast (in women)
  • colon and rectum
For each of these cancers, the risk increases with the amount of alcohol consumed.
Cancers of the mouth, throat, voice box, and esophagus: Alcohol use clearly raises the risk of these cancers. The combined use of alcohol and tobacco increases the risk of these cancers far more than the effects of either drinking or smoking alone. This may be because alcohol can act as a solvent, helping harmful chemicals in tobacco to get into the cells lining the digestive tract. Alcohol may also slow down these cells' ability to repair DNA damage caused by chemicals in tobacco.
Liver cancer: Long-term alcohol use has been linked to an increased risk of liver cancer. Regular, heavy alcohol use can damage the liver, leading to inflammation. This, in turn, may raise the risk of liver cancer.
Breast cancer: Regular consumption of even a few drinks per week is associated with an increased risk of breast cancer in women. This risk may be especially high in women who do not get enough folate in their diet or through supplements. Alcohol can affect estrogen levels in the body, which may explain some of the increased risk. Reducing alcohol intake may be an important way for many women to lower their risk of breast cancer.
Colorectal cancer: Alcohol use has been linked with a higher risk of cancers of the colon and rectum. The evidence for such a link is generally stronger in men than in women, although studies have found the link in both sexes.

What are the risk factors for skin cancer?

Risk factors for non-melanoma and melanoma skin cancers include:
  • Unprotected and/or excessive exposure to ultraviolet (UV) radiation
  • Fair complexion
  • Occupational exposures to coal tar, pitch, creosote, arsenic compounds, or radium
  • Family history
  • Multiple or atypical moles
  • Severe sunburns as a child

What are the signs and symptoms of skin cancer?

Skin cancer can be found early, and both doctors and patients play important roles in finding skin cancer. If you have any of the following symptoms, tell your doctor.
  • Any change on the skin, especially in the size or color of a mole or other darkly pigmented growth or spot, or a new growth
  • Scaliness, oozing, bleeding, or change in the appearance of a bump or nodule
  • The spread of pigmentation beyond its border such as dark coloring that spreads past the edge of a mole or mark
  • A change in sensation, itchiness, tenderness, or pain

What is a carcinogen?

Cancer is caused by changes in a cell's DNA – its genetic "blueprint." Some of these changes may be inherited from our parents, while others may be caused by outside exposures, which are often referred to as environmental factors. Environmental factors can include a wide range of exposures, such as:
  • Lifestyle factors (nutrition, tobacco use, physical activity, etc.)
  • Naturally occurring exposures (ultraviolet light, radon gas, infectious agents, etc.)
  • Medical treatments (chemotherapy, radiation, immune system-suppressing drugs, etc.)
  • Workplace exposures
  • Household exposures
  • Pollution
Substances and exposures that can lead to cancer are called carcinogens. Some carcinogens do not affect DNA directly, but lead to cancer in other ways. For example, they may cause cells to divide at a faster than normal rate, which could increase the chances that DNA changes will occur.
Carcinogens do not cause cancer in every case, all the time. Substances labeled as carcinogens may have different levels of cancer-causing potential. Some may cause cancer only after prolonged, high levels of exposure. And for any particular person, the risk of developing cancer depends on many factors, including how they are exposed to a carcinogen, the length and intensity of the exposure, and the person's genetic makeup

Known human carcinogens

International Agency for Research on Cancer
Group 1: Carcinogenic to humans

  • Acetaldehyde (from consuming alcoholic beverages)
  • Acid mists, strong inorganic
  • Aflatoxins
  • Alcoholic beverages
  • Aluminum production
  • 4-Aminobiphenyl
  • Areca nut
  • Aristolochic acid (and plants containing it)
  • Arsenic and inorganic arsenic compounds
  • Asbestos (all forms) and mineral substances (such as talc or vermiculite) that contain asbestos
  • Auramine production
  • Azathioprine
  • Benzene
  • Benzidine and dyes metabolized to benzidine
  • Benzo[a]pyrene
  • Beryllium and beryllium compounds
  • Betel quid, with or without tobacco
  • Bis(chloromethyl)ether and chloromethyl methyl ether (technical-grade)
  • Busulfan
  • 1,3-Butadiene
  • Cadmium and cadmium compounds
  • Chlorambucil
  • Chlornaphazine
  • Chromium (VI) compounds
  • Clonorchis sinensis (infection with)
  • Coal, indoor emissions from household combustion
  • Coal gasification
  • Coal-tar distillation
  • Coal-tar pitch
  • Coke production
  • Cyclophosphamide
  • Cyclosporine
  • Diethylstilbestrol
  • Epstein-Barr virus (infection with)
  • Erionite
  • Estrogen postmenopausal therapy
  • Estrogen-progestogen postmenopausal therapy (combined)
  • Estrogen-progestogen oral contraceptives (combined) (Note: There is also convincing evidence in humans that these agents confer a protective effect against cancer in the endometrium and ovary)
  • Ethanol in alcoholic beverages
  • Ethylene oxide
  • Etoposide
  • Etoposide in combination with cisplatin and bleomycin
  • Fission products, including strontium-90
  • Formaldehyde
  • Haematite mining (underground)
  • Helicobacter pylori (infection with)
  • Hepatitis B virus (chronic infection with)
  • Hepatitis C virus (chronic infection with)
  • Human immunodeficiency virus type 1 (HIV-1) (infection with)
  • Human papilloma virus (HPV) types 16, 18, 31, 33, 35, 39, 45, 51, 52, 56, 58, 59 (infection with) (Note: The HPV types that have been classified as carcinogenic to humans can differ by an order of magnitude in risk for cervical cancer)
  • Human T-cell lymphotropic virus type I (HTLV-1) (infection with)
  • Ionizing radiation (all types)
  • Iron and steel founding (workplace exposure)
  • Isopropyl alcohol manufacture using strong acids
  • Kaposi sarcoma herpesvirus (KSHV)/human herpesvirus 8 (HHV-8) (infection with)
  • Leather dust
  • Magenta production
  • Melphalan
  • Methoxsalen (8-methoxypsoralen) plus ultraviolet A radiation
  • 4,4'-Methylenebis(chloroaniline) (MOCA)
  • Mineral oils, untreated or mildly treated
  • MOPP and other combined chemotherapy including alkylating agents
  • 2-Naphthylamine
  • Neutron radiation
  • Nickel compounds
  • N'-Nitrosonornicotine (NNN) and 4-(N-Nitrosomethylamino)-1-(3-pyridyl)-1-butanone (NNK)
  • Opisthorchis viverrini (liver fluke; infection with)
  • Painter (workplace exposure as a)
  • 3,4,5,3',4'-Pentachlorobiphenyl (PCB-126)
  • 2,3,4,7,8-Pentachlorodibenzofuran
  • Phenacetin (and mixtures containing it)
  • Phosphorus-32, as phosphate
  • Plutonium
  • Radioiodines, including iodine-131
  • Radionuclides, alpha-particle-emitting, internally deposited (Note: Specific radionuclides for which there is sufficient evidence for carcinogenicity to humans are also listed individually as Group 1 agents)
  • Radionuclides, beta-particle-emitting, internally deposited (Note: Specific radionuclides for which there is sufficient evidence for carcinogenicity to humans are also listed individually as Group 1 agents)
  • Radium-224 and its decay products
  • Radium-226 and its decay products
  • Radium-228 and its decay products
  • Radon-222 and its decay products
  • Rubber manufacturing industry
  • Salted fish (Chinese-style)
  • Schistosoma haematobium (flatworm; infection with)
  • Semustine (methyl-CCNU)
  • Shale oils
  • Silica dust, crystalline, in the form of quartz or cristobalite
  • Solar radiation
  • Soot (as found in workplace exposure of chimney sweeps)
  • Sulfur mustard
  • Tamoxifen (Note: There is also conclusive evidence that tamoxifen reduces the risk of contralateral breast cancer in breast cancer patients)
  • 2,3,7,8-Tetrachlorodibenzo-para-dioxin
  • Thiotepa
  • Thorium-232 and its decay products
  • Tobacco, smokeless
  • Tobacco smoke, secondhand
  • Tobacco smoking
  • ortho-Toluidine
  • Treosulfan
  • Ultraviolet (UV) radiation, including UVA, UVB, and UVC rays
  • Ultraviolet-emitting tanning devices
  • Vinyl chloride
  • Wood dust
  • X- and Gamma-radiation

Wednesday, November 9, 2011

I need a scale

Never thought I would say that, but I have given myself till the 17th to drop 5 pounds and I have no clue where I am at right now.  Over the weekend I did my workout and even got in a round of golf on Sunday plus a much needed long overdue torture session on the tread.  It was up, down, fast, slower, you name it I had that tread practically turned over on it side.  ;)  But seriously I want to be at 145 by the 17th!  So having missed my workouts for Monday and Tuesday because of ball games, now I have to squeeze 7 days of workouts into 5.  Can I do it???  Well heck yea!!  Just watch!
Wed: Heavy legs
Thur: Shoulders, arms, and cardio
Fri: Chest and Back
Sat: Bootay, light legs and spin
Sun: Cardio

See I've got this!  :)

I think I am recycling this one.  Never sure any more.



Tuesday, November 8, 2011

Sorry

Guys, I realized after I tried to go in and "fix" a few of my old blogs yesterday that blogger reposted them as new blogs.  Sorry about that!  You may see that happen from time to time, so I apologize in advance.

Take care and have a great lift today!

Monday, November 7, 2011

Just Sick

Guys, I downloaded a Picasso app on my phone the other day and it pulled in pictures from all kinds of accounts I have.  Well long and short of it is that I deleted a bunch of pictures on there that I did not want shared or what I thought might be shared.  It ended up deleting just about every photo off my blog.  I can not even begin to tell you how pissed/sick/ disgusted I am and if anyone knows how to restore pics on Picasso PLEASE PLEASE let me know.!!!!

Thank you,
Crystal

Friday, November 4, 2011

Beastly Legs

This workout is in part from Nicole Wilkins in the new Fitness RX mag.......I can not tell you if I have repeated it completely as my little dog tee'd on it before I could write it down. 
So, from memory here is what I did:  (trust me if she has more I could not have done it because this was bad enough)
Walking lunges 15, 20, 25lb DB's
Step ups 15,20,25 lb DB's for 10-12 each leg
Leg Press 4 plates total 3 X 25 (let's say the pain started here)
Stiff Leg DL w DB's 30, 40, 50 lbs for 12
Lying Leg Curls 3 X 8-10 w 65, 70, 75 lbs
Leg Ext 3 X 30, not a typo, yes 90 reps total! (OMG!!!!)  This is the one I want to bitch I mean, chat about.  (WTH NICOLE!)  The idea here was to drop 10 lbs of weight every 10 reps.  Ok I get and know the idea of the drop set, but nothing prepared me for this.  I am not even embarrassed to tell you that on my very last 10 of 30 I was using 15lbs and was about to cry from the pain.  Girls, you want a serious pump, the sort that you leave the gym fearing your legs will buckle under you and your head will smack the pavement, give this one a spin.  Needless to say I will be doing it again! 

Heavy and reps = Beast.  Loved it!

 

Thursday, November 3, 2011

Decision

I have made the decision to drop 5 lbs off my weight and make that my new "comfort zone".  Currently I am 150lbs at 5'8.5".  Let me clarify here, I do not feel overweight, fat, or any other negative isms, this is mostly a decision to force help me do more cardio and tighten up my diet a tad.  Currently I do one cardio session a week and I would like to see that increase to about 2-3.  My diet for the most part is VERY CLEAN, but I think where I have been messing up or rather a bit lax is in portion control.  It does not matter if the are healthy cookies (really not a cookie at all in any sense of the word) from Enlightened Cooking's blog, 4 a night are just too many!  Can I get an AMEN!  Guys, I did this right before I left to go on vacation in anticipation of gaining it all back over vacation as most do.  I know I am capable of losing it, I just need to get my "house" in order to hold it there once I am there.

Here are a few of my selfish reasons why I am doing this:
  1. Fit my jeans better, I hate snug jeans! 
  2. Tighten my rear a bit more.
  3. Abs will be more visible, Yaaaa!
  4. 145 sounds better than 150!  Purely a woman thing.
  5. PLYO will be easier.
  6. Harley's hands will fit around my waist easier.  :)
  7. My hard earned muscle will show more definition when a few pounds of water/fat is not sitting on top of them.
  8. My boobs will shrink some and my shirts will fit a little better.
  9. I won't feel the need to layer clothing to hide any "bloat" I may have.
  10. When I dance around my kitchen while baking I will feel sexier!  (Actually this is the #1 reason!!)

PLUS I already have the perfect picture picked out to post when I meet my goal, just wait it is the best ever!

And I leave you with this thought:


Monday, October 31, 2011

In addition to my last post

As if anyone should need any more help making the decision......


And for you know who, you know who you are......





I hope you had your fun and are ready to get back on track.....AGAIN.


Friday, October 28, 2011

Weight loss

"You didn't get out of shape and unhealthy overnight, and you won't get fit and healthy overnight - despite what the infomercials tell you"


"I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can mess it up and go back to being that fat person who was eating his/her way to four hundred pounds."



"The closer a food is to its natural state, the better it probably is for you. "



And finally...

Enjoy some time outside getting your fitness on while the weather will still allow!

This weekends top ladies!

Good luck to the following ladies who will be competing this weekend:

Melissa
Tenecia
Tess

Get your strut on!


Thursday, October 27, 2011

Flex Magazine for $2.99/year

Go to Genie's Journey at her blog to get the link.  I thought surely there is going to be a catch when I actually order, but no, I got a year's subscription for $2.99!!!!

Thank you Genie!

Wednesday, October 26, 2011

A little pop

Yesterday was leg day for me.  I had planned it perfect with the girls both being busy to give me time to play. 

So here is the workout:
Leg ext 2 X 10 & 1 X drop set to failure
Leg press  2 plates for 20 reps
                 4 plates for 15
                 6 plates for 10
                 8 plates for 6
DB step ups 3 2 X 10 (on the 2nd set I felt a huge "pop" in my back, scared me, hurt like crazy, but no way I was stopping, will explain more in a few)
Modified with: 1 X walking lunges with double dips
Lying leg curls 2 X 10 & 2 X drop sets to failure
10 min on step mill

Honestly this workout contained a bit more that I had to put off.  I still had 3 sets of box jumps and 3 sets of switch jumps to go, but when my back popped, there was no way those things were going to happen.  When I got in my car to drive to pick up Hannah it was hurting so bad I thought I might pass out while driving.  I got home, took a pain pill, fixed up a hot bath with epsom salts, soaked, took a sleeping pill, hoping it would just knock me out and I wouldn't feel the pain, and went to bed on a ice pack.

So much for a beautiful leg day, but I am hopefully going to be better by Saturday so I can have a repeat.  :)

Tuesday, October 25, 2011

Latest shoulder workout

I have decided to start posting most of my workouts again.  Maybe they will help someone looking for a change up.


Shoulders:
Smith Machine press 4 X 10
Arnold press 3 X 8 (lighter weight than I normally do for a regular press)
Plate raises 3 X 8
BB push press 3 X 5
Rear delt flyes 3 X 8-10 (wanted rev pec deck, but some guy was hogging it) 
Baby laterals 3 X failure


Legs next!

No matter what you are going through



So many times when troubles come our way it is easy to "not go to the gym today" because that time can be used somewhere else.  From now on, I am going to make a pact with myself that when "life" happens, I will still go to the gym.  My workout will not suffer because of whatever has decided to rear it's UGLY head in my life.