Recap on 2011

 In 2011 many eventful moments will never be forgotten so I am planning to keep the momentum rolling.

My competing season was short but sweet as other priorities took place.
I had good intentions to continue on for the national stage after a great start into the spring season but every thing happens for a reason and I needed to line up my "ducks" before that next phase in my competing career.

2011 Train Like a Competitor Program. Taking a break from the stage gave me time to launch and focus on developing a specific group of athletes that would have the opportunity to learn the sport of physique in the NPC world.  I feel that more women in our community want to be apart of a training group that keeps them motivated and busting their butt's every week. We keep each other accountable in progress in ways most people don't understand as a competitor. It's special and I believe in everyone that steps into this program that are committed to their results. It's empowering to be apart of and our goal is not to overlook my clients needs. I would rather give value to a program like this so we train in small groups once a week.We've started this journey together a year ago and we've lost and added a few along the way. I feel better than ever about the future of this program and what it will mean for many athletes that want to learn more about training or try their hand at competing for their personal best.

2011 October 31st Became an American Citizen! After months of tossing papers my application was finalized!Hollah This was another item on my list waiting for me to make a priority and I did. So thankful after 27 years of living and loving this country I became a permanent resident citizen. 

2011 November 15th ACL Knee Surgery! After 12 years of having this injury I decided to move forward with it and to get it fixed. I felt more and more I was modifying my training to accommodate. I feel so much better that I've got it taken cared of.

Now on to the next!

Eating Raw with Creative Juices

 It's great to meet people that tell me I LOVE FOOD TOO MUCH! and to think I don't?! Are you kidding me I come from a country that loves to eat and those taste buds don't cut me short. The difference maybe between the two is how you perceive to view what food does for you. I don't live to eat but eat to live and feel the difference in the processed crap verses clean eats. Stop thinking about the foods you shouldn't eat but what are the great flavors you can enjoy. Yeah, it's possible to enjoy natural flavors that grow out the ground or ripened off a tree. Think outside of the box literally. Kick the Mac & Cheese box to the curb and why do you buy canned vegetables? It's called the produce section, it's the prettiest section in the store.    

 My new year challenge will be a 10 day raw veggies and fruits eating path for myself and my husband. I've sampled a few flavors to see if I can really eat spinach, radish and kale in a juice blend. It wasn't bad and it was a nice satisfied feeling after. So I welcome anyone else to join in on this challenge and see how much better you would be after the 10 days of letting the creative juices flow.

So stay tuned I'll be posting my many juice recipes on this blog for my creative juices & raw treats!

Movie:
Fat, Sick & Nearly Dead- This movie inspired me to take this challenge on for myself!
check it out on www.netflix.com 

30 Minutes or less

How did the concept of the 8 minute ab get so blown up back in the 80's? I guess 8 minutes would be long enough for something better than nothing way of thinking. Well I am here to share with you my training this morning before my first client. I did 3 circuits with a mixture of strength with short rep ranges 5-8 and long rep ranges from 12-15 on some circuits. It was simple yet at the time I didn't feel like I completely spent myself but coming back into the game of training after taking 3 weeks off those simple moves can still do some good muscle breakdown.
Warm-up 10% incline on treadmill at 3. 2-3.5 speed (still making sure I take good steps with my left knee in range of motion)
Ballistic stretching with arms-hamstring and calves 30 sec. stretches x 2 ( don't skip out on your stretches:)

#1
Peck deck 15 reps x 3
Military Shoulder Press 15 x 3

 #2
Triceps incline push-ups 15 reps x 3
Chest Bench Press 115 lbs. for 5 reps x 3
Modified Mt. Climbers 30 reps  x 3
Reverse hip up crunch on bench 15 x 3

 #3
Straight arm pull down 10 x 3 @ 60 lbs.
Power cleans into shoulder press 15 x 3 (bar 45 pounds)

No talking just moving from one exercise to the other... short and sweet. Since I feel like my body is back in it's honeymoon phase of training. This affective workout got my blood pumping and all day my arms feel nice and plump like a ball park frank.

Give me your best short and sweaty, sweet workout under 30 minutes! If you have a break see how productive you can be. The clock is ticking :)

Malo'aupito athletes!
Juliana

Back at it!

It's almost been 3 weeks now and my update visit with my doctor was good. In my progress in walking and swelling, it's almost hard to tell just a few weeks ago I had knee surgery. Now it doesn't mean to jump right into training but to start back slowly. I've held off my training since my surgery so that I can allow all my energy to heal my body and in that I think has helped. Rushing into things usually results in rushing back out of it. So tonight was my second workout upper body and it felt good. My focus is starting to come back and my body is ready again for the construction work to start. Remember in hopes great things to come must have mental prep as well. So I hope these layers of commitment will be a even better return to training.

Thank goodness for accountability and having that workout partner that counts on you to be there. I've teamed back up with my previous training buddy from last year. So it's a nice combination of starting fresh together and having that support each other to get back on track. Tonight's training was back with endless rowing, heavy pulling and did my first cardio machine (elliptical) at 12 minutes cool down and it felt great. The endorphins are activated and my body is happy for the movements again. Going the last 2 weeks feels like 4 weeks for someone that does this as a lifestyle. So again let the journey begin at getting back at it!

Workout BACK
Heavy Row 15 reps x 3 (60-80lbs.)
Lat pull down 15 reps x3 (80lbs.)

Low pull 15 reps x 3 (60-80lbs.)
Standing rope pull w/ elbows wide 15 reps x 3 (140-150lbs.)

Hyper extension seated Heavy rowing 20 reps x 4 (150lbs., 170lbs. 180lbs. 220lbs. per set)

Standing single arm squat DB row w/ shoulder press 15 x 2 (15lbs.)

Body chop with DB swing 20 x 2 (15lbs.)

Elliptical 12 minutes level one (cool down) NOW ice the knee:)

Malo'aupito and happy training athletes!

Hard work

"Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay for it." Vince Lombardi