Keke’s BodyBlog

On March 9^th, I blogged about Single Leg Press being one of my most feared exercises to perform … well I am proud to say that I conquered that fear during yesterday’s workout. I realized it was the technique I was using. On my second set, I decided to change it up a bit and readjust the positioning of my leg and BOYYYEEEEE, I got through the set easy breezy!!! I even went up in reps with 150 lbs from the last time I did it! You can achieve anything once you’ve conquered your fear!!!!

Can I tell you how amazing yesterday’s training session with Muscles was! My gosh, he is GODSEND … honestly; the best gift I am giving my body this year is Shaun ‘Muscles’ Campbell. I love his training philosophy and technique, and training with him is great! Thanks ‘Muscles’! We’re going to kill these shows!!!! Go Team Muscles!!!! Between Desmona, Juls and myself you’ve got yourself a winning team!!!

If you’re looking for a trainer, I’m telling … look no further … hit up Shaun Campbell (www.shaun-campbell.com).  If you’re looking for a good show to do, whether you are in Canada, or stateside and if you are a fully Natural competitor, then check out www.idfa.ca!

Shaun and I both went up in weight on the SM Full Squats and One Legged Leg Press. On the SM Squat, I started higher on my first set, and hit my 3^rd set at 160 lbs for 10 reps. It was tough, but felt great. Shaun on the other hand, really pushed it hard and went 210 lbs!! That was incredible to see, especially considering how DEEP he squats. Then he hit 12 reps on his last of 4 sets at 180 lbs!!!!
We will be sore today … I’m already beginning to feel it.

I have to stop and give props to Dawn Melanie Clay. She’s someone I met on Bodyspace, and this morning, just read her profiles in the May issue of Oxygen under ‘Tomorrow’s Cover Girls”. If you’ve not read it already, check it out. You can also check out her profile on Bodyspace (http://bodyspace.bodybuilding.com/DTrek930/). She’s definitely an inspiration. She was diagnosed with Multiple Sclerosis 8 years ago, and nothing has prevented her from reaching and achieving her goals. Training is one thing, but to train with the intensity needed to get up on stage and win is a completely different level. She’s definitely FIERCE!!! You go girl!!!!

I was asked recently about food prep and how do I keep up with it. My answer is, book the time. I book 4 hours every week to prepare and pack all my meals. This way, they are always ready and I have no excuse to not eat well. This is what works for me. You really have to find what works for you. Additionally, I carry my food bag everywhere I go … EVERYWHERE … into meetings, the hairdresser, the store… you name it, it’s with me … and let me tell you, it’s not a small bag either! Just yesterday, I had to go to a Vendor site and sat there in their boardroom, talking business and eating my 3^rd meal. I usually explain why I need to do this, and to today I’ve never had anyone voice any objections … at least not to my face … Just so you can get a good visual, here’s a pic of the food bag I carry around.

Note: For those on Bodyspace, you’ll need to check out the pick of the back at www.myspace.com/turtlenke as I am unable to insert pic here ….

This is pretty much what it looks like at the beginning of each of my weekdays. I have 4 meals packed in there.

If you don’t have one, get yourself one and start using it … this is a positive step towards a lifestyle change of “Eating Clean”!!!

Well, I am off to start my day now. Have a good one yourself and see you back here tomorrow.

“You have to start something, it order for it to happen.” – Nkechi

Cheers,
Nke

Oh boy … today is leg day…. And oooo it is going to be a hard one. We have 4 sets of single leg presses to do, and that’s after doing SM Full Squats for 4 sets. I really like this session, so I have something good to work towards today. Hopefully, I’ll have a good energy level come 4:00 PM. 

I just know that ‘Muscles’ is not going to play today, so I have to come ready with my ‘A’ game. With just 8 full weeks out to the show, he’s seriously going to push me! BRING IT ON Shaun ‘Muscles’ Campbell! I’m ready for you today!!!!! Oh lawd …. What did I just commit to? 

I did not fall asleep til fairly late last night, so I find I was drained of some energy this morning on the treadmill. It was a great 45 minute session, but I chose to walk briskly instead of going for short interval sprints. 

It’s soo true what they say about importance of sleep. I’ll never forget being told about ‘sleep debt’. This is when you get less sleep (even 1 hour less) than we need each night. If the deficit becomes too great, then what begins to happen is you begin to experience sleepiness when you should be awake and alert. I also heard that sleep debt is not a 1:1 ratio … meaning, if you lose 1 hour tonight you need 1 hour tomorrow. I can’t remember exactly the ratio, but I believe it was 1 to many. If I find it out, I’ll let you know. 

That being said, I need some serious catch-ups … haha 

Anyhoo, I have a presentation to prep for this morning so I have to leave you now. Wish me luck with my leg day! 

Have a great one, and see you back here tomorrow. 

Cheers, 

Nke 

I got up this morning as usual … 3:45 AM, and was on the treadmill at 4:15 AM … god only know what took me 30 mins to get up, teeth brushed, changed and on the treadmill … I should have been on by 4 AM … ANYHOO … I digress …. I’m on the treadmill, and then suddenly it hits me … BOOM!!!! I only have 60 days left! ONLY …. Wow … time really does fly!
From here on forth, the body changes are going to be incredible! I already see muscles I did not have showing through … Pretty amazing this whole transformation process … quite unbelievable what we all have under there, and the results that the right type of training and diet can yield.
Well, other than my morning cardio session today is a day off… the dreaded Wednesday where I tend to eat more Cashews than I should. Again, I don’t know what it is about Wednesday’s. So, today I am blogging my commitment to not eat anymore than the 7 cashews I’m allowed as part of my diet. Today is the day that I buy my weekly supply of cashews, so it’s going to be a good show of will-power on my part to not dig into the bag and pick a couple of extra!!! I’ll be honest and let you know how I faired tomorrow. If I don’t have any extra, or pick at anything more than what I’m allowed to then I’ll be extremely ecstatic tomorrow!
I realize that I completely forgot to blog about my AMAZING cheat meal this past weekend. After the Annex on Saturday, we headed over to Big Daddy’s on King Street. I feasted on Clam Chowder, and Ribs. Let me tell you how good this meal was!!! It was sooo friggen’ delicious I had to ‘niam’ it all off!! I was full as hell, but it was a good full! I felt great in the morning, and it was almost like I did not cheat! In fact, I have asked hubby if we can go back this weekend … Even more of an incentive to have a very positive Wednesday experience today. I’m hoping to have a repeat performance if we do go back.
I have to treat each week as possibly my last cheat as I have no idea when Muscle’s will have to cut me off! All I know is Easter and my anniversary is coming up, so after this week, I’ll have to be entitled to at least 2 more, at least moderate, cheats. hehehee … Hopefully, I won’t have to flex in order to we awarded them!

Funny thing is that I generally don’t cheat when I not prepping for a show … I think it’s the whole mental game of someone else telling me when I can cheat and not cheat. If it’s me solely making that decision, the desire is just to eat clean! However, cheating is good and I recognize the benefits especially when the diet is being cut in certain aspects. On average, I find I’m back to normal by day 2 or 3 following a cheat meal. Especially now …

Well, I’m off to start my work day! Have a great one yourself doing whatever it is you do!
“This thing called work – My philosophy is to enjoy what you do, and then it won’t feel too much like work” – Nkechi
Cheers,
Nke

I had a great back work out yesterday. I worked out with Camillia Brown … I mentioned her in an earlier blog (March 12^th). She’s fierce, and when she gets ready for stage … WATCH OUT! She can take it…. And knows what it takes in order to do so. We met up at the Brampton Goodlife. It was actually nice to train there for a change, so I might train there again this evening.
‘Muscles’ has now asked me to tack on another 15 mins of cardio for the day. So, if I do 45 in the morning, I do another 15 in the eve, or vice versa … For that 15 mins do, I have to kill it with intensity. So this morning, I decided to start with 15, and I feel I killed it … it was weird doing just 15 mins. I was like … is that all? Yesterday, Camillia and I did the stairs after we trained for 15 mins. That was actually a wicked 15 mins.
Good session girl … thanks for the company!!
Yesterday, a lady asked me in the locker room about what exercises I do to get my muscles showing like they do. I had to disappoint her, and let her know that it’s really about the food that I am putting into my body. I told her ideally to try and eat 3 meals a day, plus 2 snacks in between. I told her to take note, and gave her the following options … which you can definitely use as well.
Breakfast:
ü      Eggwhites (or 1 egg) with a slice of whole grain toast (or bread) and ½ cup of fresh berries
OR
ü      Oatmeal or whole grain cereal with ½ cup of skim milk and ½ cup of fresh berries
Lunch:
ü      Palm size of lean protein (Chicken, Fish, Turkey, Beef) with a fist size of brown rice or sweet potato and broccoli (or some other green veggie of choice)
Dinner:
ü      Palm size of lean protein, with broccoli (or some other green veggie of choice)
Snack options: - Choose 2 and eat between Breakfast / Lunch and Lunch / Dinner
ü      1 apple with 1 stringable cheese stick
ü      ½ cup berries with low-fat yogurt
ü      Celery and ¼ cup of hummus
Not the greatest of ideas, but it was something I had ready on mind and she took note. So, hopefully she follows through.
I’ve stated before, and I’ll state again … training in the gym is extremely important, but if you really want to see your results you’ve got to pay very close attention to what goes into your mouth! I personally believe it is 80% of looking good.
Have a great day, and see you back here tomorrow!
“Your only limits are self-imposed so dare to soar.”
Cheers,
Nke

I have always felt that I was simply born motivated … This weekend from simply attending the Learning Annex, I realized another level of motivation that I had no idea was in me. I feel unbelievably more motivated now in life than I did last week. From listening to Tony Robbins talk about importance of changing your mindset to be successful, to Donald Trump talking about the steps it takes to be successful, to signing up for the Raymond Aaron Mentoring Program to help me become successful, I feel I am ready to take my life to whole new level of commitment.
When it comes to exercise, I am often asked what it is that keeps me motivated. To answer that question, I really need to look to myself. If I could list out the top 5 things, the following are what they would be.
1.      I have committed to be committed to living a healthy lifestyle.
2.      I choose to stay active – this way I am doing it solely for me and no one else.
3.      Failure is not an option – I am always setting a goal for myself that is challenging and a MUST to achieve.
4.      I enjoy being both mentally and physically strong and fit.
5.      It’s my way of expressing the love I have for myself.
It’s really about self-motivation. I don’t believe in relying in other people to motivate me, because when they go away what happens then? For me, nothing in my life is a sure thing other than each morning I wake; I am physically the same person. I am a constant and therefore I can not leave me … I am attached to me … so who best to motivate me and stay committed to than me. Sure, others can motivate you … but that’s for a moment … the challenge is sustaining that level of motivation and that’s where I believe the onus shifts to you.
This morning, I was running on the treadmill and my mind was also moving a mile a minute. I came up with a couple of things that made me slow the treadmill down and take note on my blackberry. They were:
“Whatever your dreams may be, will come with the right amount of effort and hardwork.” – Nkechi
“Don’t focus on the problem, instead turn your focus to what will make it better and/or go away for…. YOURSELF.” – Nkechi
Let me know what you think about those quotes … watch it … they may be famous quotes one day!
Anyhoo … it’s 7:35 AM … I am now well into my 9^th week before the 1^st show! Unbelievable this thing we call time, and how fast it can fly. Who’d a thought that 21 weeks would become 9 weeks in short a short period of time.
Before I sign off for the day, I just want to share one last thing that I read about in Oxygen May issue. Ladies, this is more for us so pay attention …
Our handbags carry so many bacteria and germs it’s unbelievable. There have been studies that have shown handbags to have E. Coli and other big named germs. So, it is recommended to wash your cloth handbags often. It is preferable to chose leather and vinyl over cloth. For leather and vinyl, wipe it clean with disinfectant wipes or soap and water. Try not to leave you bag on the floor and lastly, don’t leave your bag on the countertop in the kitchen where you prepare and cook food.
I’ve never even considered this before … interesting.
Hope you have a wonderful Monday, and see you back here tomorrow.
“To be a winner, you must act like a winner.” – Donald Trump
Cheers!
Nke

I woke up this morning with the wonton desire to get moving. I had sooo much energy that I needed to expel it somehow, so even though it is an off day, I got on the treadmill and went for a 45 minute session. The only thing that went ‘not so right’ for me this morning, is the left ear of my headphone died … at least I’m hoping it’s the headphone and not the iPod. So, I HAVE to get that fixed up today … whether it’s a new iPod today or headphones … I need to ensure I have music in my ears for tomorrow. 

Can I tell you how I think the Real Estate and Wealth Expo has changed my life. I am soo happy that we went. So far, it has been such a positive experience. Today, we are mainly going to listen to Trump live. We enjoyed a day yesterday for of endless possibilities. I even signed up for one of the programs. I am so pumped to go to that next level of life freedom. Hopefully, I’ll be blogging one day in the future of what exactly that is … for now, all I can say is that I committed yesterday to be committed to take our lives to the next level and took action to get that started. 

I’m going to get started on finishing up the weekly prep of my meals, get showered, and get going on the road … 

Hope you have a blessed Sunday! 

Cheers, Nke

I did my 60 minute weekly session at home today. Normally, I like to do it at the gym on the Stepmill. So yesterday, I decided to forego doing cardio at home in the morning, and do the Stepmill for 45 mins in the eve after my Arm day, so that I would feel ‘okay’ doing my 60 mins cardio on my treadmill this morning. If I have not said it before, the Stepmill is CRAZY!!! That machine is soooo good … there was a time I could only do 5 mins before I was DYING!! Now, an hour is easy breezy … well not easy breezy, but  … ATTAINABLE .. that’s a good way to describe it.
As you can read, this has been one busy week for me. Even my blogs have been on the shorter side.
I actually have to get going now, coz’ we’re heading out the Learning Annex Expo. Hopefully, we have not missed any keynote speakers yet. I don’t want to miss ‘The Donald’ Trump, nor Tony Robbins!!

Shaun gave me an ‘away diet plan’ that I can use today … so it’s all about Tuna, Spinach, Salsa and Rice Cakes today. I cooked up the Tuna with onions yesterday and also stir-fried the Spinach with red onions just to make my meals today more interesting. If I enjoy them, I just might add one of these meals into my daily plan.
Have a great day … for those in T.Dot, why couldn’t yesterday’s weather have been today’s. It’s yucky outside. However, I hear we are going up to 20 degrees on Monday. That’s serious!
Cheers,
Nke

Man, today has been one great and busy day! I am feeling so good today. My presentation this morning went sooo good! I am very happy! 

Oh BOYYYEEEEE …. I am sooooo SORE!!!! What an awesome feeling! My glutes are really feeling it! I LOVE IT!!! Thanks Muscles! You really kicked my butt yesterday and I really appreciate your support through our session. 

My toughest challenge yesterday was with the Barbell Lunges. It was very very difficult for me. As I once mentioned, this is a feared exercise of mine and I lost focus on it yesterday. Shaun a.k.a Muscles, stayed with me through each rep and got me through my 4 sets and even had me increasing the intensity of the weight each set. It was tough, but felt great to finish! I went up on Leg Press. 3 weeks ago, I was boasting 5 plates a side for nice deep presses; that’s 450 lbs! This week I went right up to 470 lbs, and still pushed out my 12 deep reps. That felt awesome!!! 

Shaun, I think between the lunges, leg press and then the change with the stiff legged deadlifts my glutes really got their ‘work’ on! Thanks for an AMAZING workout!!! 

I also have to hail up Muscles … he pressed 590 lbs for 10 deeeeeeep reps. It was awesome! 

Well, this is all I can write today … the work day is coming to a close and I still a couple of things I need to get off my plate …. 

Until tomorrow! 

Cheers, Nke

Man, I have come to realize that Wednesday’s are the hardest days for me. Not sure if it’s because it’s a non-training day, but I find I am plagued with major cravings!!!! From the time I’ve started, I’d say I’ve ingested more calories than on should on Wednesday’s, usually in the form of cashews. Last night was no different. Easton and I had an awesome meal. He made me Halibut, while he had Salmon. Then since it was a non-carb meal for me, I made up a spinach and onion like stir-fry for us. I measured out my 100g protein and 100g veggies, put it on a white plate, and I’m telling you, it looked like gourmet. Well, that should have been sufficient right? Nope, about 30 mins later, I was feeling incredibly hungry and stuck my hand into a container with cooked chicken, and broke off a piece. The bad of this, is that it was dark meat and jerked. Yes… it was E’s chicken. If that is not enough, I was making up the porcupines for E, and had about 4 pieces. That’s the recipe I shared with you yesterday. They are good, and obviously very addictive. Anyhoo … it’s always Wednesday, and I’m always more hungry when I get home from work and any other day of the week. Strange huh! Today is killer leg day with Muscles! This particular session is my favorite and therefore I really work hard through it. So, tomorrow should be fun …. The cardio was hard this morning. I got through the 45 mins and reached my goal; however, I was very very tired and only got my wind about half way through. I think I’m due for a full rest day soon. A day where I get tons of sleep and all I wake for is to eat. Hopefully, I get a chance for one of those real soon ….. 

This coming weekend is the Real Estate and Wealth Expo. As I mentioned in an earlier blog, E and I will be there for some hours between the two days. We’re hoping to see Tony Robbins, and catch a glimpse of ‘The Donald’ and ‘The Foreman’. It should be a good weekend. My challenge will be my meals. Muscle’s is coming up with a few meals that I can prep and eat cold. The other challenge will be finding the time to prep meals for the following week. It will be a long Sunday!!! 

Got to sign off early today, as I have that presentation I need to finalize. Thanks for passing thru and see you back here tomorrow. 

Cheers, Nke

Man, the days to my 1^st competition are really counting down. I can’t believe it is only 67 days away! Yesterday, I finalized my posing sessions with IFBB Pro Tammy Strome. She’s great, and I loved working with her for my first show. I have also determined which days I’m going to take off from work, so I have to formalize that request. I’ve discussed my hairstyles with my stylist … but now I’m feeling to go on stage with a short cut and wicked color instead of the long ponytail we were originally considering. I’ll have to ask Juls if she can help with my makeup. Last time, I got her makeup artist, Shauna to hook me up. It was soo wicked! You should see how she did up my eyes. The Sudbury trip will be the hardest, coz’ I’ll have to do that all by my lonesome. I should be okay with some lessons and the right makeup.
It was a tough morning, but I got through my 45 minute cardio session. Man, I was looking different this morning. My body was looking nice and lean, and it felt awesome!!! I also did 37 pushups, with 37 being my failure. That’s 2 more than last weeks best so that’s progress.
Some blogs ago, I wrote about how I felt the barbell lunge was my most dreaded exercise … well I discovered a new one yesterday. I really really do not like doing this exercise. It’s for the delts / traps and it’s the ‘machine side lateral raises’. Ugh … I really struggle through that. The machine just does not feel right or comfortable to me. I don’t even know if I’m getting the max out of that exercise because of that. It would be similar to the Barbell Lunge. Although I am pushing myself, I don’t think I’m correctly targeting the muscles groups it should be because I’m just really focusing about getting through the exercise rather than focus on working the muscle(s) it should be targeting. Got to work on that …. And just basically learn to love them!! That’s when GOOD music comes in handy!
Here’s a great healthy recipe you can try:
Turkey Porcupines – From Linda Larson (cookbook author)
Porcupines are meatballs which contain rice. The rice cooks along with the meat in a savory tomato sauce. Serve this delicious main dish over more cooked rice.
INGREDIENTS:
1 lb. ground turkey
1/2 cup uncooked long grain rice
1 onion, finely chopped
1 Tbsp. olive oil
1/2 tsp. salt
1/8 tsp. pepper
1 Tbsp. olive oil
1 Tbsp. butter
2 tsp. sugar
1/2 tsp. dried basil leaves
1/2 tsp. dried thyme leaves
1 cup water
2 (8 oz.) cans tomato sauce
PREPARATION:
Cook onion in 1 Tbsp. olive oil until tender; let cool for 15 minutes. In large bowl, combine ground turkey, uncooked rice, cooked onion, salt and pepper and blend well. Shape into 16 meatballs.
In large skillet, heat olive oil and add meatballs. Brown carefully, turning gently to cook evenly. Sprinkle sugar, basil, and thyme over meatballs, then pour over water and the two cans of tomato sauce. Bring to a boil, then reduce heat, cover and simmer for 40-50 minutes until turkey is thoroughly cooked, stirring occasionally. 4 servings
Give it a try and let me know what you think.
“To eat is a necessity, but to eat intelligently is an art.”
Have a great day, and see you back here tomorrow.
Cheers,
Nke