STEFFITNESS.COM BLOG

2011-12-07T22:52:00.000-08:00

Steffitness Boxing

2011-12-07T22:47:00.000-08:00

Paradise Cup 2011...

2011-11-21T17:24:00.001-08:00

was a BLAST!!!

It was an honor to compete and share the stage with so many elite bodybuilding, figure & bikini athletes. Though I placed 5th in the Women Figure Tall Division, I felt like a champ up there & the journey was completely worth it! The women of figure are Inspiring!! This time around, my beautiful sis accompanied me & did my hair and makeup. She's a natural bombshell beautician. Hard work does pay off. Good friends, good company, the greatest memories on this fitness journey.

Above, 2nd place winner, April & I are digging in to some candy before the show. Trust me it serves its purpose. Also, a picture with fellow Hilo bodybuilding competitor & friend, Na'ea (who placed 1st in the Men's Novice Heavweight Division) after chowing down one of our first cheat meals at 2am!!!

Fitness, Health, Life. Choose your goal, reach it.

1 Week Out, Paradise Cup 2011

2011-11-13T18:24:00.000-08:00

EXCITED & Honored to be competing in Hawaii's biggest competition, the Paradise Cup this year!!! This will be my second NPC show on my competition record. With the help of my amazing Figure Coach, Michelle, we tried some new dieting & workout tricks to create a leaner, tighter, more athletic physique this time around. Though I haven't been competing for a long time, I know this much; that it doesn't get much easier with each contest prep for diet & workouts....but the willpower certainly does! Eating whole foods & 6 meals a day, drinking a gallon of water, planning, prepping & packing meals all become habitual. It's a way of life.

After the Ikaika show, I took a month to attempt building as much lean muscle as possible, then began the contest cutting again, this time at 12 weeks out. What can I say...the competition bug hit me after my first show! Before deciding to take on the Paradise Cup, my first and foremost priority was being a healthy mother and having the energy & zest to teach my college classes & continue with my personal trainees. Having managed all of that AND enjoying the journey was another Miracle!! I must say that the meal planning aspect of contest prep somewhat helped me remain in remission from Crohn's symptoms! Coach and I aimed to rebalance my hormone levels naturally, did a liver detox, & wiped out all foods that didn't serve my body's type....which was, obviously aside from anything processed, starchy carbs. It's AMAZING how great I have been feeling throughout this entire contest prep! Most importantly, I have been learning even more about my health & nutrition overall.

So, 1 week out? Lots of mental prep: focus, visualization, stress relief (which is always a must for me regardless of prepping for a show!). A few days of carb depletion & lots of cardio, followed by a carb loading & just a few 'pumping up' sessions. Mani & pedi. Water depletion. Spray tan. SHOW TIME!!!!

Stay tuned for the new figure physique!

Muscle is the New Skinny - How to Build a Figure Body

2011-08-15T21:31:00.001-07:00

Your body is made in the kitchen. I tell a lot of my trainees that diet is 80% of the equation of shaping your physique and exercise is 20%. Here's a sneak peak of how to build a Figure Body. Keep in mind that I eat every 2 1/2 to 3 hours, 6 meals per day to keep my metabolism revved up high:

Meal 1: Blend 5 egg whites, 1/2 C raw oatmeal, 1/4 C cottage cheese and a few dashes of cinnamo

n in a blender. Heat 1 tsp raw coconut oil in a pan. Fry batter until it turns into a pancake consistency. Topping lightly with 100% maple syrup is optional. As I get closer to show, I will consume 5 egg whites

and have it with 3 oz raw avocado & fish oil capsules for my healthy & essential fats.

Meal 2:

Morning High Intensity Postworkout: I consume up to 8 oz of steamed sweet potato variety with 1/2 C low fat organic

cottage cheese, with a dash of cinnamon. Immediately postworkout, my muscles are starving for glucose (sugar) and lots of it. This is an ideal time to introduce the sweet potato, along with some residual carbs & protein from cottage cheese.

Meal 3: 4 oz baked chicken breast, 5 oz baked spaghetti, kabocha or acorn squash (YUM!!!) with 2 tsp organic extra virgin olive oil drizzled over. I bake about 6 chicken breasts 1-2x/week & store it in the fridge for each day's measurements. I bake at 350 degrees for about 40 minutes, lightly topped with Bragg's natural seasonings. Not having a lot of seasonings, dressings & gravies and keeping food simple surely allows a greater taste of each natural foods' natural goodness & tastiness.

Meal 4: Consists of another serving of 4 oz chicken breast, 4 oz baked acorn squash (my favorite) and 1 TB of organic extra virgin olive or coconut oil drizzled on top.

Meal 5: I consume another 4-5 oz of lean baked chicken breast, with 4 oz of fresh steamed broccoli, and 4 oz of fresh steamed cauliflower with 2 tsp of fresh sesame oil. Do not forget the healthy fats, and getting it in a variety. I consume raw peanut and almond butter. The best nut butters your body recognizes are those that say only 'raw almonds, peanuts, cashews, etc.' and nothing else in it. My raw almond butter is certainly a dessert! Squashes, sweet potatoes & vegetables are also steamed 1-2x/week and stored in the fridge so as to not have to coo

k daily. Eating lean & healthy certainly keep the grocery bill low and keeps cooking and eating simplified!! It certainly feels great on!

Meal 6: 4 oz of 99% fat free ground turkey cooked in spices (cumin, chili powder, oregano pepper), with 4 oz of steamed carrots and more cauliflower. Some choose to eat ground beef, but my tummy would rather not. I would also eat 5 oz of baked fish in place of Meal 5 or 6's protein. Common fishes I would consume include wild caught salmon, atlantic or pacific cod, mahi, swordfish, pollock and flounder.

During the final lean down phase, my goal is to keep my insulin levels low in order to maximize fat burning all day long. Hence, I eliminate as much liquid (whey protein powder) or artificial ingredients into my diet. Eating whole natural foods frequently throughout the day does amazing wonders to the metabolism and physique. The formula is simple; CONSISTENCY is key.

Of course, as body weight begins to slightly decrease, calories, proteins, carbs & fats need to also be monitored and altered for continued fat burning. This is when meal planning becomes a science.

The last two days before the show, I am in the phase of manipulating water intake, sodium intake, and I increase my meals to 12 meals/day. Here's a picture of 1 of my 2 days' meals all measured and ready to be packed on my carry on. My food alarm went off every 1 1/2 hrs to eat. Foods here consisted of lean baked fish, chicken breasts, yams and rice for carbs, and raw nut butters. Eating small and frequently while in water depletion that last 24 hours before show helped me to maximize my shredded physique for the stage! It surely worked! Even better yet, I was full of ENERGY & not starving!! Food is fuel, it is all in the mind that we perceive ourselves to be starving or lacking.

When I am not so close to show, I commonly consume fresh or frozen fruit such as berries, bananas, pineapple, and fresh green smoothie drinks (fresh kale, spinach, cucumber, celery, parsley, berries, fruit, flax) and treat foods, of course, to maximize my nutrient & vitamin intake from whole foods. Some of my favorites? Island Naturals cheesecakes & sweets, gourmet pizza's, crab cake salad, chicken pot pie made with the finest ingredients at Hilo Bay Cafe, hehehe.

Being lean, fit, and shredded is truly possible...and it takes work! Be conscious of your food choices, feed yourself the BEST ingredients to give you life energy, and LIVE!

Cheers!!!

Cooking in bulk:

2011-08-08T20:46:00.000-07:00

Are YOU ready for YOUR 90 Day Challenge?!

Train with Stef: 90 Day Challenge.

http://steffitness.myvi.net/

A program for everybody and every BODY.

Currently, in just 6-7 days on the 90 Day Challenge in conjunction with my personal coaching, Challengers have checked in at 3, 4, 6, and even 10 lb weight loss!!!! Not to mention, feeling amazing, more full of health & empowered! Ultimately, old habits are being broken, and new souls are being created.

There is no one magic potion or pill to true health & fitness. I sit with each Challenger and create a customized and personalized meal plan and workout schedule based on their current health & fitness level and lifestyle. Hence, the remarkable, REAL & TRUE weekly progress! No fad diet, no shortcuts, just WHOLE healthy & upgraded lifestyles.

Let me be YOUR coach! Get on the 90 Day Challenge NOW! Training and coaching Challengers from all over the globe. Contact me for more details.

Follow me on Twitter or look me up on Facebook.

Yours in health, fitness & life,

Stefanie Basso, NSCA-CPT, BA, MS

A few testimonials:

'Hey stef i love the switch up on my workout makes a huge difference. I sweat like crazy the shake recipe you gave me is delicious!' C.T., Utah

'I am feeling good. I don't feel lethargic at the end of the day like I sometimes do when I come home from work.' C.C., California

'I'm feeling good and going strong... I actually feel like I have more energy, even though I am physically doing more and eating less'. K.L., Oregon

Journey to my first NPC Figure Competition

2011-07-19T21:01:00.000-07:00

I'm one to finish what I start; one to see my ambitions through. I don't like taking 'NO' or 'You can't do it' for an answer. When I am given that answer, I am fueled with even more passion to show how it CAN be done. Call me an optimist.

After 1 solid year of regaining my health from a 7-inch bowel resection in 2010, I remained self-driven to continue training for a Figure Competition. The NPC Ikaika, scheduled for July 16, 2011 at Oahu Hawaii's Neal Blaisdell, was in sight. Beginning the lean down phase at only 9weeks out, I was determined to bring my best package. It wasn't easy, but it was OHH so worth it! The feeling of sacrifice, that I gave it 110%, & crossing the finish line are a few of the most rewarding & exhilarating feelings I've experienced. It is a spiritual journey, none the least. 'You never know how strong you are...until strong is the only choice you have.' It is especially during these moments one has the opportunity to connect at a deeper level with Higher Power, the Source of Life, the God-being within.

Standing on that stage, furthermore, taking 2nd Place in the Figure Open Tall Division, was nothing short of a miracle. Balancing life & training as a single mother of 2, with full time jobs, and with an inflammatory bowel disease, I can quite frankly say that anything is possible if there is but an ounce of belief. God takes care of the rest.

'How did you do it, Stef?' I made sure it was going to be a FUN journey. I had my daughter and son exercise with me. We'd do sprint races down the driveway, and they'd hold light 5 lb dumbbells as I pushed the heavier ones. My daughter began sharing all of her moves she learned in P.E. class, and we all talked about the importance of and joy experienced when living a fit and healthy lifestyle. Fruit, veggie & lean healthy protein consumption increased. It was a beautiful bonding experience for our little family.

How else did I do it? I made sure life remained balanced. Healthy relationships are a must. Positive, supporting, like-minded people swarmed my life, and I felt right in my element. I also took healthy time for myself for recuperation and recharge. This can be done in the for

m of a yoga class, meditation, a nature walk, massage or spa treatment, or a good night out. Balance, harmony & strength come from within. The outer follows.

My biggest challenge was my ability to consume all of the food that I needed to. Even though my diet for leaning down was very clean, it consisted of a great deal of cruciferous veggies (e.g. broccoli, cauliflower) and lean chicken, ground turkey & fish. It was a lot for my intestines to break down. In fact, there were 2 instances I had minor flareups and had to let the bowels rest. Overall, I persevered and made it through. Many may think that Figure athletes eat very little. So untrue. I felt like I ate a LOT. It's amazing how one's physique changes when a diet is cleaned up and consists of all natural foods with nothing processed. The lean down phase is a slooowww process. There are no short cuts to maximizing fat loss while maintaining muscle. If done too fast, you risk losing muscle mass. Then you'll look more like a starving aborigine on the stage. I preach full health and fitness, and I felt so great on the stage with lots of energy!

A great big THANK YOU always first and foremost to my Creator who makes ALL things possible; Thanks to all my support team, my trainers Michelle, Steve, Robert & Donna for posing tips, Island Naturals for sponsoring me with their amazing natural supplements, my family, great friends for all the unwavering love & support, and most especially to all of my trainees I am privileged to train and be apart of their Transformation journeys.

It is my hope, through one of my fitness endeavors such as this, to inspire others to reach for the stars and make their dreams come true...whatever they may be.

BE the dream.

Cheers!

What is Sport Psychology?

2011-03-18T18:04:00.000-07:00

After being involved in the fitness field for over 15 years and an NSCA-Certified Personal Trainer for 8, I shook my head one day. Not because I was physically burnt out from exercising! I shook my head in confusion, realizing that the darn equation to weight loss and getting in shape is seriously S-I-M-P-L-E. With the multitude of people I have gotten to know, train and help, I came to understand that most people are not struggling with this get-in-shape equation, but with their head and the thoughts they allow to stop them from reaching their goals!

Hence...the evolution of becoming a sport psychology specialist.

So I had lots of years of education in the Exercise Sciences and Kinesiology aspect. I had the weight loss equation down! But that knowledge didn't really matter to me nor my client if I was unable to help them tap into the obstacles they set for themselves in their mind. If they kept believing 'I am not pretty enough', or 'I don't have enough time for myself', then no level of simplicity in a fitness program would work for them!

Sport Psychology

The approaches used in working in sport and exercise psychology include social-psychological, psychophysiological, and cognitive-behavior orientations. "Social-psychological sport psychologists focus on how complex interactions between the social environment and personal makeup of the athlete or exerciser influence behavior. Psychophysiological sport psychologists study the physiological processes of the brain and their influence on physical activity, whereas cognitive-behavioral sport psychologists examine how individual thoughts determine behavior" (Weinberg & Gould, 1999, p. 20).

Sport psychology professionals use a myriad of modalities, skills and techniques to further help an individual improve performance and reach goals. These may include visualization and guided imagery, relaxation techniques, affirmations and mind-body practices. When an individual can tap in to their false beliefs in their mind and are properly released, miracles happen. Transformation begins to occur. We have seen athletes' performance improve remarkedly. Weight loss clients have finally begun breaking through their weight plateau. At a deeper level, health ailments begin to improve, such as skin and hair integrity, blood pressure and cholesterol, and more once-debilitating ailments.

So What is this S-I-M-P-L-E weight loss formula, Stef.....can I at least have that?!?!

You ready? Ok, it's this:

Calories taken in (food) must < (be less than) the calories being expended (exercise).

Furthermore, optimal foods and portion sizes, along with effective exercise methods should be incorporated.

The most challenging tasks in a weight loss program is for the individual to remain consistent, self-motivated, and determined in order to see their process through and thus reach their goals. These tasks need to be addressed from a psychological standpoint. Inner strength needs to be addressed and exercised far more than outer strength. For this particular purpose, a molding of physical training and intervention was molded with mental, emotional and spiritual training and intervention to create the new emphasis and specialty of sport psychology. Body, mind and spirit need to be exercised and put into balance in order for the client or individual to reach optimal states of performance, and inner and out strength. This is what I now refer to as a 'Whole Body'.

Believe me, I've handed this S-I-M-P-L-E formula to people. If their mind was saturated with unhealthy or false beliefs, they'd abuse the formula. What would they do?

'Well,' they thought. 'This formula is soo easy. I don't care how it will affect me (symptom: lack of self-love), I'm going to go on this extreme starvation diet'.

So, they put themselves on this extreme, completely UNhealthy low-calorie agenda, and sometimes they would exercise in excess or not at all. Sure, they'd lose some pounds initially. But the true winner keeps it off ;) Moreso, the Whole Body looks and radiates true health and vibrance. I don't know about you, but skin and bones don't portray a lot of true health and vibrance to me. Those extremely starved are being starved of self-love, and unless that is belief circuit is re-attached, the vicious yo-yo dieting cycle will continue...on...and on...

How do you percieve yourself? Does the weight on the scale dictate to you your worth? What labels do you hold on to that define how special you are? Do you love yourself only if you live up to the expectations of others....and not yourself?

Your body doesn't want to be sick or fat. Just as your heart knows how to beat and your lungs know how to breathe, your body knows how to calibrate its weight to that which serves the maximal functioning of your body as a whole. But artificial substances have created within us artificial appetites. When natural substances are reintroduced to our body, our natural appetites will come again to the fore. A Whole Body begins to emerge.

Transformation

With my work, I have come to define this term as 'an art of evolution and upgrade; the ability to release the old (e.g. false beliefs) and embrace the new'. This tends to be a difficult process for people. Remember: it's not difficult, it's simply different. 'Difficult' is translated into 'fear'. Fear is a false belief.

As I have helped a few recent clients reach their fitness goals, getting into shape or reaching that amazing bodyfat percentage was just a bonus! The true celebration was the beautiful change that had emerged from within them. False beliefs they carried upon themselves (e.g. I am not loved, Life is too hard and not for me, I just Can't do this), were finally released from their tight grip and now they are truly new people. Healthy habits such as eating 5 meals a day and choosing brown rice over white rice isn't a problem for them anymore because they live in a different world with a new set of lens. They live in a beautiful world.

My Theoretical Orientation

My approach as a personal trainer, sport psychology specialist and life coach has evolved over time and continues to evolve. It reflects many gifts and wisdom from all of my teachers. In addition to my training and experience in exercise science and psychology, I combine spiritual and philosophical influences. Much of my theoretical orientation is primarily reflective of the works of Albert Bandura, Deepak Chopra, Marianne Williamson, and Louise Hay. Through the years my orientation has changed to more of a cognitive behavioral/solution focused approach (mind and spirit), and an exercise science approach (body).

There is not a single counseling approach that works for everyone. I tailor my approach to meet people where they are, honoring each person's place along life's pathway.

There are three basic levels of work:

1. When people are in crises, they need directives/education in what to do.

2. Some people feel like they are repeating the same problems. These people need a supportive cognitive behavioral approach or a group fitness program.

3. Others engage in therapy or personal training to find and develop their hidden potentials to enrich their lives.

I view humans as beings who are that that they might enjoy life. This statement signifies that all people are meant to have fulfilling lives free from the emotional problems that all too often cause mental illness and a hampering of life’s personal and physical goals. All people have the right to intellectual, physical, emotional, and spiritual actualization, as they desire, without all of the constraints that society places upon them. I do not promote that society should abandon norms. Individuals are responsible for their existence, being free to choose. They are responsible for the consequences of their actions. Each person carves his/her destiny and essence, his/her inner being the product of his/her actions. The way a person lives their life determines what he/she is. Existence does not occur in isolation but in the interaction with others in the world. The existence of persons is an active ongoing process where persons define their being. Persons are not static but dynamic; they shape their being through actions and interactions with others in the world.

I'll be your Transformation Coach. Hit me up anytime you're in Hilo.

Yours in health, fitness & life,

Stef

Reference:

Weinberg, R.S. & Gould, D. (1999). Foundations of sport and exercise psychology. (2nd. ed.). Champaign, Illinois : Human Kinetics Publishers, Inc.

2010-12-01T16:28:00.000-08:00

HAPPY HOLIDAYS!!! TIS THE SEASON TO CONTINUE TO BE JOYFUL...

It is that time of year to reflect on all that we have created for ourselves the past year, and make steps to start new paths. 2010 has been one of my most exhiliarating years of growth, learning, abundance, joy & love for me yet! I fully embrace the experience to take risks and to go for my dreams.

A few things I am grateful for this year: my most rewarding client-training experiences to date - helping clients lose over 65 lbs, get a man down to his never-before-concieved 7% bodyfat, changing lives through indoor cycling and bootcamp fitness, ever-expanding career opportunities of teaching at the University, surviving my most challenging and debilitating episode of Crohn's disease and coming out stronger, my children, my abundant life of healthy relationships & health. A few tidbits that I've learned from 2010: we each have a unique magificant power to make a positive change in our world. Get out of your comfort zone and be that change! Change yourself from within; seek your truth & passions, defend it, live it. Synchronicity begins to happen. Seeds are planted. Lives around you begin to change for the better. Your world becomes a new world from a shift in perception. This is a rising to your Higher Self.

One of my favorite authors said,
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” M. Williamson

My gift for the coming 2011 is to continue to be that ripple effect of positive change in the fitness field. January I am starting a new section of Steffitness Bootcamp. Contact me for more details! Growing every day through positive change!

TRAIN HARD! LIVE TRUE! & Happy Holidays...

Yours in health, fitness, and life,

Stef

Cheers to Health & Life

2010-10-03T15:50:00.000-07:00

I haven't decided to do this until recently, as the thought of 'drinking' purified spinach used to be difficult for me to fathom. Nonetheless, all at the right time! One cup a day works miracles for the body, mind, and spirit, and I have been seeing and feeling increased benefits instantly within me and others around me who are also consuming fresh green smoothies...

GREEN SMOOTHIES are blended drinks made with fresh leafy greens in them. Simple as that. Quite often the greens are blended with fruit resulting in a delicious meal bursting with nutrition! Great for anyone and kids love them!

Everyone has heard "greens are good for you" but few people realize the extent to which it is true.

Raw Greens are one of the most nutritious whole foods we can eat but we rarely eat enough of them. Raw green smoothies are an easy way to eat your greens as they provide us with the nutrition our bodies need and can use; they are loaded with anti-oxidants, vitamins, minerals, live enzymes, phytonutrients and amino acids (protein). The truth is, you can get more nutrition in a pint of green smoothie than most people get in a full day of "normal" eating!

Drinking green smoothies will:

* boost your immune system
* boost your mental performance
* increase digestive efficiency
* support weight loss
* support your liver and kidney function
* reduce bad food cravings
* balance body PH
* increase energy
* help blood sugar management

So what's the recipe? There are so many different concoctions to make. My general rule of thumb is to grab 2 hugs handfuls of leafy greens (spinach, kale, parley, etc.) and add in 2 handfuls of any fruits of my choice (banana, apples, pears, blueberries, kiwi, pineapple). I also add sufficient water (1-2 cups) to keep the consistency nice and 'smooth-ie'. I may also add some fresh lemon zest for a happy kick. Others may add mint leaves, cucumbers, grapes, ginger...anything you enjoy. Blend and it's ready to go!

Check out your local farmer's market for what's in season. Local health food stores are also a safe and healthy way to go for picking produce and organic products. I personally thank Island Naturals for sponsoring Steffitness. If you're ever on the Big Island in Hawaii, stop by! Their pleasant & knowledgeable staff, abundant foods, and oh-so-delicious deli is worth the visit.

Laparscopic Small Bowel Resection & Strictureplasty: Home Recovery Guide

2010-08-05T14:13:00.001-07:00

This post is aimed for those who may be seeking help, advice and support of a small bowel resection and strictureplasty surgery. With much searching for details on what to expect and how to effectively recover from one, I was left with little answers. The top-notch guidance from all of the wonderful people in my life I received as well as my experience will hopefully help you to be prepared and recover with ease and peace.

History:

After having gone without Crohn's disease meds or routine care from a GI doc for 8 years, the symptoms began to creep in. Being an avid fitness instructor, trainer and nutritionist, I thought I had it under control. What many don't realize is the 3rd aspect of the disease - the effects of stress. Between April and May, I had two seperate serious hospital visits, 1 needing 4 bags of emergency blood transfusion, another with a severe Crohn's flare up. I slowly felt I had been regainging my health, and kept it a goal to never have surgery with this disease. Yes, I was bummed I had to go back on steroid and immunosuppressive meds again, but anything to eliminate surgery I suppose. Finally, in July, I was rushed back to the hospital with intermittent complete obstruction and severe stenosis of the small intestines. With finally accepting that surgery was crucial, I had a consult with the best surgeon on the island, and was scheduled for resection 12 hours later.

The Surgery:

Research on inflammatory bowel disease reveals that within 10 years of diagnosis (me), 71% of patients will need surgery. No prepping needed. Just don't consume anything the midnight before. I didn't have much in me anyway after already being in the hospital almost a week. The nurses and anesthesiologist preps you. Then you're sent off to the operating room. I was excited! Until the gas mask was put on my mouth as I felt the chilly operating room and felt the blaring lights over me. I began to cry with panic as I lost consciousness at 10:30am.

The next thing I knew, I am barely coming back to life at 5pm....with the worst pain in my abdomen I ever experienced! I felt like I had 3 gun shot wounds to my stomach. When a small bowel resection is performed, sometimes strictureplasties are performed as well, but the surgeon usually doesn't know until he's gently pulled out and examined the entire small intestine. Strictureplasties are performed by slicing and restitching smaller stenosed (inflamed) areas of the intestines in order to open it back up while preserving the bowel. I had two done. When there are extended areas of stenosis and obstruction, the bowel needs to be removed, in my case - 7 inches. When individuals begin to have closer to 3 feet of intestines removed, that is when precaution should be taken on dietary measures to ensure maximum nutrient intake. No colostomy is involved in this procedure, as it doesn't involve the large intestine. Hospital stay is usually 4-6 days, of which I was there recovering for 5. The good signs of healthy recover include managing a clear liquid diet and lots of noise going on inside. I grew an immense appreciation for good surgeons and their knowledge and abilities.

I am currently only 1 1/2 weeks post op. Average full recovery time is expected to be 3-6 weeks. You've probably come across a few testimonials for those up to 5 weeks or longer post op. I would say that my healing time and process have been nothing short of miraculous. Here are some tips that have helped me:

Body, Mind & Spirit Healing:

I was so fortunate to have had the procedure done at a more holistic hospital! During surgery prep, nurses and a crew gifted me with a prayer blanket that was blessed. After surgery, I was also visited by volunteer energy touch healers on two occasions. I had a private sliding glass door in my recovery room to walk to the outside garden. LOVE is healing to the body, mind, and soul. When one is surrounded by such energy, the healing vibrations of the body dramatically increase and the cells, being more fully nurtured, are able to respond quicker with life. Nature is very healing as well.

I highly suggest bodywork during recovery. Energy healing, massage, acupuncture and acupressure all help the body's muscles, nerves and symptoms to be reenergized and stimulated.

Diet:

-Homemade chicken broths

-Homemade miso soup, macrobiotic

-Naked Juices, fresh purees

-Fresh vegetable juice

-Alkaline water

-Dandelion root tea to reduce swelling and promote cleansing

-Chamomile, lavendar teas to promote relaxation

I have just begun advancing to tofu, puddings, thicker smoothies and soft chicken. I've learned to go very slow and listen to what the body is telling me. Eating/drinking every few hours helps to keep the nutrient levels and energy up.

Supplementation:

Primal Defense Pribiotic Supplement - Garden of Life - Jordan Rubin is Da MAN!!

Aloe Vera Juice from Whole leaf

Udo's Oil for healthy fats

Liquid Multivitamin Natural Vitality - I'm a firm believer of Whole Food Concentrates. No synthetics!

Jason Brand Pure Vitamin E oil for scar healing

Dr.'s orders are to walk 3 times a day to stimulate the bowels. Though I felt like a critically-impaired physical rehab patient the next day after surgery, I was determined, and I increased my laps around the hospital like a new baby learning to walk. Recumbant bike is very easy on the body as well while getting some endorphins and movement in. I very much believe in active recovery.

With many operative procedures, Rx narcotics are a given. I was probably given more than I could ever want. The downfall of its extended use is it can cause severe restlessness and dependance. The anesthesiologist also adviced that I receive an epidural to alleviate post operative pain. Though I didn't opt for that, I highly suggest it.

Spirit:

Being in the surrounding that I was in, healing was very peaceful. Other effective methods of recovery include positive self-affirmation practice, guided imagery, reading of good, uplifting books, prayer and meditation.

Many emotions come into play during times of surgery, such as depression, anxiety, discouragement, doubt. Remind yourself that this is a time of healing, and allow yourself to be in the present. Being in a state of nonresistance helps to keep the self calm and at peace.

Though I have decided to take off from training clients and classes for the next month (it's a safe thing, knowing how much I get into it), at 1 1/2 weeks post op I have been able to resume being mommy and on top of finishing master's degree school work.

Surround yourself with a good, supportive, loving network of people. It may help to have another individual take time off to tend to you if needs be. Accept that you may not be able to do it all yourself right away. Always remember to nurture your body, mind, and spirit together. Visualize! One day at a time, you're off to great recovery and a Higher, Stronger, YOU!

steffitness.com Commercial

2010-07-08T00:34:00.000-07:00

2010-05-24T17:34:00.000-07:00

Sometimes, in order for your dreams to turn into reality, one has to take risks... I'm speaking both for me as a trainer as well as my bootcamp-ees!!! What a fabulous 1st month of rigorous, inspired and exhiliarating training. One lady I started on my bootcamp protocol was a typical mother with a full load of wonderful wife and 3 teenage children. Throughout the past 10-15 years, she had neglected herself in order to take care of everybody else. This time she was fully on board with me to change her life around and put her first! In just 6 weeks, she's already lost over 25 lbs and continues to bring it strong each week..and this is still just the beginning!! We had a crying session after her workout recently reflecting on all the barriers she had torn through and overcome. The change I see in those I train moves my soul higher as well, a joy that fills my cells with intense happiness. We CAN achieve our goals, we CAN rise above!

A couple of weeks ago I gave my group a treat to try out paddleboarding to challenge their fitness in a different way. This beautiful sport challenges the core, legs and upper body strength when paddling. Here's a shot one of my gals got while goofing around on the boards:

Though my leg is seen coming down, I was able to hold my elbow headstand pose with both feet strong and straight. Not even half a year ago was I confident in holding myself in the elbow headstand on regular ground. This was my first try on a board with extra variables challenging my balance. I taught the group that whatever you put your mind to, you can accomplish.

Predators is coming

2010-05-24T16:59:00.000-07:00

Here's the official trailor of the movie Predators that was recently filmed here in Hawaii, of whom I had the priviledge of getting to know and work with the actors casted in it. While some of the shooting was being done on the island, the actors made sure they got their workouts in at the gym I work at. I got to meet Adrien Brody (The Pianist), Danny Trejo , Alice Braga (I Am Legend), Oleg Taktarov (UFC 6 Champ), M. Ali (Law & Order), and Louis Changchien. I didn't see Topher Grace (Spiderman 3) and Laurence Fishburne coming into the gym though...maybe they were doing some outdoor calisthenics stuff instead, haha. I'm fascinated by how actors sometimes need to change their physiques to fit movie roles, sometimes rather drastically. Getting into extreme 'plumpy' or 'lean' looks (like Tom Hanks in Castaway from plump to island-stranded thin, Nicolas Cage in Next, George Clooney in Syriana) can actually be quite the challenge. I'm excited to train actors and get them into their movie role physique. One actor's physique that still blows me away to this day is Taylor Lautner's (Jacob the werewolf)in New Moon. MAN was he buff! Some kind of new Insanity program there. Would love to meet his trainer and see what he put him up to. In the mean time, if you're out watching a good flick tonight and dig in to some of that good theater popcorn, enjoy, and kick it in high gear the next day into AFTERBURN! TRAIN HARD!!

2nd Run at Figure Comp: Battle of Crohn's

2010-04-26T01:03:00.000-07:00

So the Hawaiian Islands Figure Comp got postponed to June...I remained focused on continuing with the cutting phase for another 6 weeks for the upcoming Stingrey Classic Figure Comp in April. My first round in prepping for the Hawaiian Islands had me at an advantage, as I was already learning what was working for my body in getting at such a lean shape, and I had a bit of extra time to do it now! At exactly 3 weeks from my 2nd attempt at my first figure comp show, I was down to 5-7 lbs from my stage weight...this was totally doable! Except, I had been experiencing extreme fatigue and first-time-in-my-life migraines. Assuming the symptoms were merely from the cutting phase, I thought it was normal. But something wasn't right..my migraines led to vomiting and inability to function. I checked myself into the ER, sure enough I was found to be:

-severely anemic - I only had 1/3 of my blood supply in my body

-which was probably causing the migraines

Anemia (extremely low blood level) is a common symptom of Crohn's disease. Even though I had not originally checked myself into the ER because of stomach issues, I felt it was related. Normal hemoglobin levels are 11-15; at level 7 you need a speedy blood tranfusion...my count was 5.8, hence the need to stay in the hospital for 4 days receiving 4 bags of blood tranfusion.

Docs were confused as to how & where my blood had been disappearing from. Being diagnosed with Crohn's disease 9 years ago, I'm still learning about the disease. A new insight came to me that Crohn's sufferers also face bone marrow depression, where the bone marrow doesn't adequately produce sufficient blood cells. I had been quietly losing blood from the inflammation of my intestines for God knows how long, and my body wasn't replacing it sufficiently. The cutting phase probably wasn't helping to maintain adequate nutrient supply.

Choices had to be made, and I chose to revive my health and put off the long anticipated Stingrey Classic for the sake of my life. I needed to regain weight and nutrients.

1 week out of the hospital. My body's slowly regaining energy. After a blood transfusion, it can still take the body at least a month to recognize and adjust to the new blood. My attitude is optimistic and I'm finally back in the gym training and training clients. Boom, I get hit with a nasty intestinal flare up and had to be rushed back to the ER, another 2 night stay.

On steroid therapy, CT scans, MRI's, colonoscopy, the whole works. My life 9 years ago seems to be replaying, but I'm in a completely different life, a different body. This time, it's exciting. I'm still optimistic. I am currently awaiting to see if surgery of resection of the small intestines is necessary soon. Whatever the outcome, I know that this is all for a higher good and I'm so excited for what this opportunity of growth is bringing to me. Miracles continue to happen, and I focus on that. For one, the University of Hawaii at Hilo offered me a full time instructor position in the Kinesiology dept starting Fall! Always been a dream of mine to teach at a university setting, never thought it'd come so soon. Go figure, one of my courses is Basic Human Nutrition. Boy, will I have stories.

Discouragement from dropping out of my figure competition experience initally settled in, especially because I was so determined to get on that figure comp stage....I was practically on there, I could feel it, I could smell it! But I came to accept that I hadn't failed at this attempt - it has only helped me to grow stronger, and when the time is right, I will be on that stage. I am more fully equipped with the knowledge to do this despite a pre-existing condition.

I've come to realize that it's not what happens to you that matters most, it's what happens in you.

Dreams come true when you follow your heart and live true to your self.

Keep training HARD! Live life passionately.
Stef

The Figure Comp that never was.....

2010-03-20T22:20:00.000-07:00

A very rare occurence. 2 weeks from the show, the man in charge called me privately and told me the show had to be postponed to June. He felt really really bad, and I felt depleted from the cutting diet and workouts. A show of this magnitude is very unlikely to cancel at such a last minute notice. Evidently, it costs a TON of money to host a bodybuilding show, and the sponsors must've had some fun investing in the Arnold Show in CA. But, things happen for a reason. My last 2 weeks leading up to the show, I was determined to juggle writing a 15- and 20- page paper to end my quarter in my master's program, move into my own home, and with little carbs?! The man upstairs always has my back.

So, here's a few pictures from the 'would have been' Hawaiian Islands Figure Comp 2010 weekend.

Be believing that everything happens for our highest good, keep positive & focused, and move forward. In the mean time, I successfully completed my papers and got A's, my babes and I are well taken care of & thriving, and we're snug & comfy in my beautiful home.

...to be cont'd...

6 Weeks OUT

2010-02-07T15:36:00.000-08:00

Yes it sure is, and so far I'm still feeling great! A few small changes in my routine in order to maintain continuous fat burning: increase the cardio output with 2-30-45 min. sessions per day, and strict adherence to my meal plan. I've changed to a 20% Carbohydrate daily meal plan (which is low, but not extremely Atkins'-crazy low, thank Goodness) throughout the entire 7-day week in order to help my body dip into fat stores and burn...fat! Weight training style is still 5-6 days/week for 30-45 min. sessions, now transitioning to a little lighter resistance and higher repetitions to enhance the cutting definition of my muscles.
The game through all of this is figuring out what variables I need to change (diet, cardio, supplementation, weight training style) in order to promote continuous fat loss and get as lean as possible, with doing as little change as possible. I hope that makes sense. Then, I go ahead and help my clients figure out the same thing in their routine for continuous results! And results we have been seeing. Much joy in my classroom.
Yes, 'this competition is a game', that's my mantra to keep this process exciting for me and have a proper state of mind. And exciting it is, as by now I've got my suit and hotel arrangements! And hookups from the head of the show! And my first sponsor, BJ Penn/RVCA clothing!!! And I'm starring in a new gym commercial as an indoor cycling instructor and exercise model! Current feelings: increased excitement, eager anticipation, somewhat tired of chicken, still looking forward to my oatmeal and egg whites for breakfast and daily scoop of natural Peanut Butter, empowered!
These last few weeks are the most crucial and depleting, so if I begin to start sounding a bit nutty from here on out, please bare with me, I hope you'll understand why. Do not try a bodybuilding/figure competition diet at home without proper guidance.

Lastly, I'm still doing everything in my power to stay away from commercial fat burners. Honestly, they suck, and I dislike how they make me feel. I've tried some for a week max, I feel better without them (less irritability, major crashes, anxiety & high heart palpitations, stomach aches). Continuing with all-natural baby!

Commitment, endurance, patience helps you get to your goals!

TRAIN HARD!
Stef

10 Weeks Out...

2010-01-12T14:53:00.001-08:00

... well, actually closer to 9 weeks out now. Checklist:

I've paid my dues & have become a registered NPC (National Physique Committe) Athlete, my official card should arrive any day now. This now allows me to officially compete in any NPC bodybuilding/fitness/figure/bikini competition for the next year nationwide. CHECK!

Ordered my sassy clear 5 inch high heels for the show. CHECK!

Got hooked up with an amazing custom figure suit designer who is in the process of custom designing my suit as I type, courtesy of Michelle. Thank you very much. CHECK!

Decided on my suit style and color. Surprise surprise. CHECK CHECK!

I got my hairstylist and makeup ladies set up for the big day. CHECK!

Consistenly & very steadily losing bodyfat and chiseling more each week. Weight coming down on average 1-2 lbs/week..CHECK!

(I started from my bulk phase at 146 lbs at 18% bodyfat, and my estimated goal for stage day is to be at 128-30 lbs at 6-8% bodyfat.)

100% consistency with my workout regimen. CHECK!

I've decided to spill it to you:

MONDAY - Back, light legs, cardio

TUESDAY - Shoulders, Abs, cardio (teach spin)

WEDNESDAY - Legs, cardio

THURSDAY - Chest, Abs, cardio (teach spin)

FRIDAY - Shoulders, cardio

SATURDAY - Biceps, Triceps, Abs, cardio

*Every week, cardio is manipulated according to my weekly bodyfat loss results. So far I've only been doing about 4 hours of cardio/week. It's advisable to monitor your results weekly, and adjust your eating and exercise regimen accordingly to get your results. So far, I don't need a crazy amount of weekly cardio. I try to get my daily weight training done in 30-45 min.

Simple, sweet, consistent!

TIP: If you don't have your macronutrient ratios and food intake timing just right, your physique will not mold as you want it. Get educated, eat, and eat right!!

Obstacle #......? Leg procedure has healed, Crohn's flare ups has healed. This past Friday during weight training I severely injured my lower back. I pushed myself too hard while executing a new movement with my personal trainer friend. The result....barely able to walk, and do my normal functioning. Thanks to my masseuse, chiropractor, and lots of natural healing ointments and positive affirmations, I healed quicker than normal and was back on my routine by Monday. Pushing forward!

And a side note on 'Most Common Excuses People Don't Exercise': As a trainer, I hear a lot of 'I just don't have the time'. I'll tell you something.....if I of all people can let alone work out, and even train for a competition with my schedule (full time in master's degree program, part time work, getting up every single morning in the wee hours preparing my kids' daily school meals, my own breakfast, workout and postworkout concoctions and cook lunch, and get us all ready and dressed and off to our destinations), and sometimes repeating the cycle two times a day....you just MAKE it happen!

8 weeks out, here we come!

TRAIN HARD! LOVE YOURSELF.

Stef

3 Months Out.....MERRY CHRISTMAS!

2009-12-20T11:37:00.001-08:00

After a long, ..........looong week of complete rest for my recovering leg, I finally hit it back in the gym on my routine this week, including teaching my spin classes. Results? No pain in the leg, & the vein has come down a great deal!!! Nonetheless, I had much DOMS (delayed onset muscle soreness) from the weight training, which is always welcome here.

This week Friday is Christmas. So, my Christmas present? I get to open my long anticipated, yet most challenging gift ever - my 3 month out cutting phase program!!! You see, it is exactly on December 25th that I will be officially 12 weeks out from my first figure competition. Go figure! Depending on the individual and amount of body fat one has to lose, typically a competitor may start the cutting phase around 12 weeks out. Due to my nature of being anxious in wanting to open gifts early, I decided to start my 3 month out program early, and began last Monday! Results in just one week? Amazing! Physique already beginning to feel a lot tighter, my energy levels were up and I was feeling fantastic! Planning for meals is actually very easy, as I know what to eat ahead of time, and I can cook my foods well in advance. If you're ever having trouble figuring out what to eat, or often let emotions get the best of you and splurge on all sorts of foods at the last minute, maybe this type of set up in meal planning can help you.

Here's my 3 months out DIET: (Personalized macronutrient ratios were calculated for me)

*Daily water intake: 1 Gallon

*Supplements: Multi vitamin (I strongly emphasize this to anyone, especially those in a calorie deficit diet), Calcium, Isopure Whey Protein, CLA (helps the body to preserve muscle mass while losing fat), 5-Tetra (helps increase levels of ATP, faciliates use of fat for energy).

_________________________________________________________
OK, so I had a Penn Gym work Christmas party and had an oh-so-worth-it cheat night! The overload of laughing ought to have counted as an ab workout. Fun can still be included while sculpting your body!

As for my Workout Routine? TOP SECRET: Maybe I'll reveal it after Christmas!

HAPPY HOLIDAYS, TRAIN HARD THROUGH THE NEW YEAR!!! May all of your 2010 dreams and goals come true.

"I may not be there yet, but I am closer than I was yesterday."

VNUS Closure Procedure

2009-12-05T17:46:00.000-08:00

Hi all,

This past week I recieved a VNUS closure procedure on my right inner thigh. The procedure was done in the physician's office and was needed to take care of a long existing varicose vein in my lower leg. My right thigh was filled with almost an IV bag-full of lidocaine, about 20 pokes along my leg, in order to numb all of the tissues surrounding the Great Saphenous Vein. Then, a huge needle was inserted just above my knee in my inner thigh to find the GS vein, after which a thin catheter was injected into the vein and followed it all the way up to my groin region. Finally, electrical heat was passed in segments to heat and scar off the Great Saphenous vein in order to close it off. The goal of this procedure was to close off the vein, which contained faulty valves, in order to have smoother blood flow back up.

Dr.'s orders was 'no heavy weight lifting for 2 weeks, and wear your compression stockings. Cardio only.' I think he needed to specify to me more what he meant by 'heavy weight lifting'. I taught my next two spin classes and did some 'light weight lifting' the next few days after the procedure. However, I think the intense yelling I did in my class and exercises severely aggravated the 'scarring', and I'm currently in intense pain on day 4 after the procedure. A cane or even a wheelchair would be nice right now to help move. This will be an intense challenge for me, but I have chosen to go on 'Stef bed rest' and not do any physical exercises for 1 week. I'm determined to get this vein fully healed so that I can hit the rest of my program REAL hard! My official 3 months out start on December 25th. Merry Christmas!!!

Hope you're having a fun Holiday Season.

Thought of the day: No one says you have to gain weight during the holiday season! Stick with your routine, get in your daily exercise and challenge yourself. Don't be a slave to food, be moderate and consistent. Enjoy the Holidays and stay FIT!

Stef

2009-11-20T17:01:00.001-08:00

Requests for a sneak peek, here ya go.

I've been increasing my calories slightly each week while continuing with my workout routine. I had to hit the ER this past week because of a Crohn's flareup, leaving me on a liquid diet and lots of pain. It was a set back, but still an optimist!

1 more month to build as much muscle as I can before I start focusing on leaning out!

Have a wonderful Thanksgiving and enjoy the food. Be sure to get in a holiday workout & TRAIN HARD!

Stef

4 Months Out - Scale Weight

2009-11-16T14:27:00.000-08:00

Measuring every 2-4 weeks really puts things into perspective. For one, I've come to realize even more that fitness and health is NOT about how much you weigh on the scale. I loathe daily obsession with stepping on the scale. There are so many added factors that need to be taken into consideration when determining what's going on with your body. Ultimately, true fitness and wellness is not about how 'skinny' one is, but rather, it's about being disease-free. Someone can looking real skinny, or whatever term you'd call it, but if their insides are not working properly (mentally, physically, emotionally, spiritually), that's not true wellness.

Back to the measurements - here's a recap of what's been happening in the last month - my circumference for my chest, waist, hips, thigh, calf, and bicep for the most part has been increasing just a tad (AHHH!!! I can hear women screaming with fear at this thought). BUT, scale weight has stayed about the same to losing up to 2 lbs at the most. Here's the key - my skinfold sites have been slightly decreasing. BAM! That shows that the program that I've been consistenly sticking to is absolutely transforming my body to gain more lean muscle mass (as shown by the slight increase in circumference, pictures, and scale weight) while burning fat (as shown by the skinfold pinches). Looks like things are on track and I'm so excited! I'll have to say that building lean muscle mass can be just as challenging as 'losing weight'. I don't remember struggling so much to eat all my food.

Maybe your goal might not be what I'm currently trying to do - build muscle and burn fat. And that's a-ok. Whatever your fitness goals may be, write them down and keep them clear for you to see daily; draw out your calendar of weekly exercises and daily meals and keep with it!! Find the routine that works specifically for your body. There is a lot of help all around you, probably more than you know. You have that power! Don't cheat yourself with dumb quick fixes.

Dec. 31st is my tentative start for my cutting phase. Perfect timing for after the holidays, heehee.

To all - thank you for your great support & belief in me, as you believe in yourself. I'm so grateful to have attracted so many beautiful individuals to help me through this new venture. May you be living healthy & well!! Train HARD! Stay positive.

Stef

And as for the scale, toss it for a couple of weeks and go for a jog.

2009-10-21T17:38:00.000-07:00

The Big Island seems to be a happening spot for movie-making. As the new movie, Predators, continues to film here for a short season, I was ecstatic to get a chance to meet and train a bit around some of the talented actors! What better place to hang out and chat than at the gym.

Me with Adrien Brody - Academy Award Best Actor, and main man in the Predator.

Danny Trejo - another great actor who's been around in a lot of films. Top shape for his age, full of life and energy. Look out for his upcoming article feature in Muscle & Fitness mag.

Life is too short - LIVE it, LOVE others. TRAIN HARD!

2009-10-01T01:01:00.000-07:00

For all you MMA (UFC) fans, this is me with BJ Penn, current UFC world lightweight champ, training at his family-owned gym here in our hometown Hilo. Here we are showing a little muscle in between sets. Who takes the ring: MMA muscle or personal trainer figure-in-the-making muscle? Haha...all muscle is good, natural muscle that is.

How's your weight training routine going? Have you hit a plateau, reached boredom with your current routine? How about changing it up to stimulate your body by adding supersets or compound sets, 1 minute jump rope upon completion of 3 sets of an exercise, drop sets or negative reps. Try a different activity or sport for a change. Continue to keep your workouts fresh and challenging and you just may pave a new path to higher fitness.

The Self

2009-09-29T16:04:00.000-07:00

Last week while kicking her butt with a grueling workout, a dear sweet client of mine told me, "Stef, sometimes it's hard for me to work out with just you because I have no one else to compare myself with but you, and I start to feel inadequate. It'd be nice if I had more people around me that are doing this same crazy workout, and I might feel like I'm doing a better job." We laughed together. But what this client of mine told me really hit me how so many of us suffer from this very false belief: that we're not good enough. I also see the occasional eye rolling in my spin class and sense their inadequacy because they're not sprinting as fast as their neighbor. By the way, this particular client is making amazing transformations from the inside out and has already lost over 2 1/2 lbs of stubborn fat and almost 3 inches around her body!!!

This was indeed an educational moment on how the 'self' can be your best friend, or your worst enemy....or to put it more accurately, your beliefs about the self and the world around you.

What I told her was this: "As long as you keep comparing yourself to someone else, you'll never be truly happy with and within yourself. You don't need anyone to measure your personal best and your potential but yourself. I know you could whip a lot of people with this workout you're doing now, but that doesn't matter either. What matters is that you're giving your all, your best in this. And as long as you can truly say that you are, you're a winner above all else." Her facing this false belief within herself was a healing step towards continued progress in reaching her fitness goals, and because of this acknowledgement, I know that she will continue to move forward. We all have the potential to go as far as we want to go with our dreams and goals, and until we can truly recognize our own individual divine potential, we'll continue to limit ourselves with all the ridiculuous false beliefs we have placed inside of our brains.

MIND EXERCISE:

1) write down a goal or desire that you have.

2) write down a belief that you have that may be negatively damaging your view of yourself & goal/desire (ex. I can't lose weight because there's always junk food in my house; I'm not pretty because I never was homecoming queen; I'll never be able to sing in a band because I was once told that I suck....etc. etc.) You'd be surprised what you may have adopted into your belief system! It's actually invigorating and fun to dissect the crazy junk we have in our brains that chain us down.

3) replace that false belief with TRUTH - state it to yourself & replace the old destructive false patterns with the new & whole truth. (ex. 'I am healthy and enjoy living in full health and wellness; I am totally capable of and have all the tools I need to train for and complete a marathon; I live in abundance and I can be successful in my business idea....etc. etc.)

4) walk in your TRUTH

The key to any success is to love YOUR SELF already as you are. Then, believe in YOUR SELF. I've definitely had and continue to face and overcome many destructive false beliefs within myself as well. I know that when you face your false beliefs and fears, open your mind and heart, and internalize truth, the world is yours. Freedom rings, because you will find, that you already are and always have been successful.

Love your SELF & TRAIN HARD because you love it!

PT helps PT

2009-09-14T18:17:00.000-07:00

So if I'm a personal trainer, why do I need help with my figure competition preparation? Answer: Because I don't know everything. In fact, can you tell me one person that does? Many of us professionals in the fitness field can specialize in certain areas of fitness more than others. We all learn from each other as fitness professionals, as one may have much more experience with a certain type of training than another. This journey to figure competing is a whole new realm for me, and I'm grateful for my figure coach, Michelle, for training me, as well as many others in my gym, such as my workout partners and posing coach. I don't know where my own knowledge would have taken me, but now I am better equipped to help the many people that will continue to come into my life.

Don't act like you know it all in life, and you will go far and will be open to amazing things!

I'm so excited for this time of expanded knowledge. I feel like I'm learning some of the most well-kept secrets for building a solid physique! It's not about how extreme you work out, or how extreme your diet is (because it's not extreme or unhealthy at all, really). Rather, it's all about PROPER nutrient intake and timing, and the right kind of weight training and timing. Mix that right formula in with a full serving of COMMITMENT & CONSISTENCY, and ANYBODY can do this!! Hmmm, should I share my new training and meal plan secrets with everyone just yet? I may have to charge you. J/K, it'll come.

Thanks Michelle. You ROCK! Keep up the good work. Check her out: http://www.michellefit.com/

6 months out

2009-09-05T15:59:00.000-07:00

Here's a little update on what's been happening here, as well as my 6-month-out figure routine that I have planned. My building phase has been going very well, and I'm very impressed with the improved muscle growth in just one month! It is amazing how your body responds when you eat consistently according to your body's needs, along with effective exercise and proper and healthy supplementation. However, extremely heavy or powerlifting movements aren't necessarily a good thing to do for a long time in training for a competition, as your body can get looking a little more 'square' rather than defined. So....now that I've hit this past 2 months really heavy and hard, I'm taking a turn and am gonna start training with my new partner and experienced Hawaii bodybuilder/competitor Bobby, who will incorporate supersetting to increase fat burning and encourage more definition. I'm 'super' excited! Time to unleash more of that figure.

Here's a recap of my muscle growth eating plan:

Breakfast - 1 whole egg + 4 whites w/ 2 slices whole wheat toast, 1 grapefruit, coconut oil, whole food concentrate multivitamin

Postworkout - Protein shake (protein powder, frozen fruit, natural peanut butter or flaxmeal, soymilk)

Lunch - Grilled chicken, 1/2 C brown rice, 1 C broccoli

Afternoon meal - Protein shake

Dinner - Baked fish, 1/2 C quinoa or sweet potato, 1 C veggies, nuts

Eating as natural and possible plays such an effective role in changing your physique! Yes, I do allow myself a little indulgence a 2-3 times/week. Lately I'm into Coconut Bliss ice cream, made with coconut milk and sweetened with Agave Nectar. Oh my my... And when I indulge, my body feels a lot better eating more organic, or natural-made sweets over super-processed, man-made crap that is souped up with artificial sweeters and other chemicals.

For this next month, I plan to increase my weekly weight training sessions and continue to weight train with my partners, and teach my indoor cycling class for my cardio on Th and Sat to help maintain my cardiovascular endurance.

Supplementation will remain the same - Kre-Alkalyn, protein powder, L-Glutaimine, and BCAA's - very basic for maintaining and supporting muscle mass, recovery, and leanness.

On top of training, I'm remaining balanced amongst my full schedule as a mother of 2 young active & healthy children, and continuing with personal training services with a spread of 30 miles while completing my master's degree full time. I bring my business to people's homes, in the gym, as well as providing boot and fit camps around town. Expansion is looking good! I'm so grateful and very blessed.

Check out my website: http://www.steffitness.com/ for more tips and services.

Here's to my 6 months out routine. As for all of you....Keep Training HARD!

Stef

The curing of an incurable disease...

2009-08-21T01:20:00.000-07:00

I've suffered from much stomach pains throughout a lot of my childhood. I remember my mom taking me to get countless tests done to see if there were holes in my stomach, and she even took me to a psychologist. Then, at age 20 and during my sophomore year in college, life was rather stressful and I had begun to suffer intense stomach pains, chronic diarrhea, anemia, and unexplained weight loss. Sometimes I would also vomit and experience sporadic fevers. I finally decided that I needed to get checked up on, and visited my first gastroenterologist. After numerous tests and a colonoscopy, I was diagnosed with Crohn's Disease, an 'incurable' inflammatory bowel disease.

I will never forget the day my doctor revealed such devastating news, furthermore, the fact that it was 'incurable'. My entire life flashed before my eyes, and I felt as if all of my life's dreams were flushing down the drain. I never thought I'd be able to accomplish all of the fitness and life goals I had set for myself, such as travel the world, run a marathon, marry and have children.

I was put on 16 pills a day, some of which my doctor assured me that I would have to be on for the rest of my life. These included steroid, immunosuppressive, and anti-inflammatory meds. The side effects of them alone were not so pleasant.

For at least a year, I was in the deepest rut of my life, worrying how every little bite of food I took would affect me. Depression hit me hard as well. Being worried that everyone thought I was anorexic, a spark grew from within me, and I decided that I wanted to build muscle. Furthermore, I realized that I wanted to LIVE!

My deep passion gradually emerged from that spark, and throughout the following year, I was able to put on lean hard-earned muscle, and wean myself off of ALL medications. I have not seen a gastroenterologist nor have I needed medications for my 'disease' since. That proved the doctor wrong! This is where my passion for a whole and organic lifestyle developed as well.

Where my disease once was the forefront of my life, it is not anymore, even though I may suffer from an occasional flare-up. I have had 2 full term healthy pregnancies and have 2 of the most happy and healthy children. I have enjoyed a full and vibrant life, and continue to live it and share this beauty with others.

Moral of the story - 'incurable' means ....curable from within. Don't let obstacles hold you down. Be your best self, your higher self.

The Power of Yoga

2009-08-17T01:05:00.000-07:00

Seriously, I'm hooked! Within the past 2 months of vigorious yoga workouts, I've greatly increased my fitness level, doing moves I never imagined I would be able to master: hanumanasana splits, handstsands, elbow stands, and all other types of hurt-so-good twists, back bends and stretches. Your belief in yourself greatly expands, and you learn to remain still and centered. One of the greatest truths sometimes repeated in class is 'do not seek the fruit of your own actions'. What great power that statement has! There's been a couple of times during the 'dead man pose' at the end of class that tears are rolling out of my eyes because of the great triumph I've felt with my accomplishments in that session, hence the emotion release. It's one of the most powerful, invigorating feelings ever, and I take those moments with me as I continue to walk through this journey we call LIFE. Yoga is more than just training for the physical body; it trains your mind and spirit as well. The world could use more of these types of exercises that incorporates spirituality in its daily life.

My main yoga man I learn yoga from is Kiko, who also teaches at the Yoga Centered (yogacentered.com). He ROCKS!!! Thanks Kiko, and fellow classmates, for helping to bring out the best in me! I'm honored to share the practice.

I encourage you to learn more about yoga, its different styles and poses, and seek out and practice it. Your quality of life will improve.

NAMASTE.

Bulk Phase: Powerlifting & Recovery

2009-08-17T00:07:00.000-07:00

I had a great powerlifting, mass-building workout with my current mass-building partner & former pro boxer from Great Britain, Rob. We did 4 sets of deadlifts, and 3 pyramid sets of Barbell Bentover Back Rows, 1-arm Rows, Behind the Neck Smith Machine Shoulder Press, EZ Bar Upright Rows, and Alternating Shoulder Press. A great 45 min. weight training workout, my muscles were pumped!
I'm aiming at doing this type of lifting periodically 2-3 days/week, mixing with back and legs day, and chest, triceps and shoulders day.

I sip on my amino acid/antioxidant concoction during my workouts as well as throughout the day to continuously feed my muscles. It consists of a serving of BCAA's, L-Glutamine, whole antioxidant drink, and purified water.

Keys to building lean muscle: Feed your body enough good quality calories & eat clean, portion out your macronutrients (protein, carbs, fats) every 3 hrs, TONS of water, essential supplementation such as a multi-vitamin (I take Vitamin Code for Women, I love the product maker Jordan Rubin! Maybe I relate to him because I was diagnosed with Crohn's like him, and we both 'conquered' it. His products are phenomenal.), take care of your body, mind, and spirit, and of course, TRAIN HARD!

Oh, and we mustn't forget to help our body recover after training! Never neglect our bodies with sleep, and most especially....MASSAGE and other necessary treatments! Thanks to my amazing masseuse Nicole, my body recovers and is re energized much sooner, enabling me to hit it back in the gym with my workouts with continued enthusiasm! Check out http://www.wrapturemassageandskinspa.com/.

Posing

2009-08-16T23:58:00.000-07:00

One of the keys to winning a figure or bodybuilding competition is posing. You can have a really tight or muscular body, but you've got to know how to show the physique you want to present.
I'm grateful to have an old-timer pro natural bodybuilder from Arruba who currently trains at BJ Penn's gym, help me with posing, teaching me how to 'pop' out my hidden muscles. He's a great man with much fitness and natural health knowledge, Robert Roos.
Posing....talk about an isometric workout, whew! But it's great fun.
Poses necessary for a figure competition are the 4 basic quarter turns: front pose, ride side pose, back pose, and left side pose.
Then, it's all about the stage presentation; how you enter and exit the stage, and how you hold and present yourself the entire time.
I'm already getting great contacts and connections with fellow pro and amateur figure competitors, and am continuing to learn all of these little tips that will bring me a long way.

1ST FIGURE COMP: 8-7 months out

2009-08-16T23:33:00.000-07:00

Here it is! My periodization plan for peaking at my first figure competition!
Aiming for the Hawaiian Islands Figure Competition held on March 19, 2010:

Please bare with my photoshopped diagram attempt, I hope it's understandable. If not, mssg me.

Muscle-building/bulk phase until December 31st

12 Week Cutting phase countdown starts December 31st and ends on my peak day....Competition day!!!

So what about the muscle-building/bulk phase? It's not about eating everything in sight and lifting like a wild animal. It still takes much planning.
For the past month and a half since my decision to compete, I've approached my muscle-building phase with clean eating (getting rid of 'junk', 'empty-calorie' foods in my diet), calculated my daily caloric intake and eating the right foods, right amounts, at the right time.
I've also been doing explosive lifting movements to help me build as much lean muscle as possible before I start to cut, doing a variety of crossfit exercises (crossfit.com) with powerlifting exercises 2-3 days/week.
I am maintaining my cardio days with teaching my spin (indoor cycling class) at the gym 2 days/week.
Check out where I work and train: http://www.penntrainingandfitness.com/. Home of BJ Penn, MMA lightweight champ.

My 2009/2010 Fitness Goal!

2009-08-16T23:12:00.001-07:00

I've done quite a bit of fun, crazy, and athletic activities....skydiving, surfing, running 5k and 5-mile races, playing for a medical school girl's basketball team. I've always wanted to experience competing in a bodybuilding or figure competition for many years now, and what do you know! A great opportunity arose and I've decided to enter my first NPC figure competition next year. Since I've made the decision and have committed myself, I've become so thrilled and more alive with determination and energy!

There are two figure competitions that are well-known here in Hawaii - the Hawaiian Islands Competition on March 19, 2010 and the StingRey Competition on April 10, 2010, both of which are held on Oahu, HI. I'm aiming for the Hawaiian Islands comp, and if it's possible, I will hit both! 3 old-time college classmates and gym co-workers of mine all competed in the Hawaiian Islands many years back, one of which has recently earned her pro card for IFBB. Congratulations, Krisit Tauti! Check her out. You go girl!

As this is my first experience with training and living as a figure competitor, I want to keep you posted as my countdown begins, in hopes to share with you what has worked and not worked for me. It is also my hope to inspire you to achieve great things you never thought possible. Here's to my first figure competition!!! Would love to have you attend.

So, I am officially 7 months out. Train hard!!

Image taken from the 2008 StingRey Classic figure competition.

Aloha!

2009-08-16T22:26:00.000-07:00

Welcome to my fitness blog! I figured this would be a great way to keep in touch with everyone. It is my hopes to educate, motivate, and inspire you to reach your highest goals and to be your best self! These are some of my experiences and tips with my world of fitness, health, and life - my passion!

Train hard, remain centered and positive, and LIVE!

Yours in health, fitness, & life,

Stef