Melinda F’s BodyBlog

Love that saying, I thinks its Nike’s - but its so profound. If you want something really bad - throw away the excuses and just do it. Dont procrasinate, there is always someone worse off than you and there in no better time than to start your plan of action for life than right now, not tomorrow, not Monday, not when the wheather is better or when you have more money or find your perfect partner. This life is about you - but it wont wait for you - get on the flight or stay dreaming of tomorrow. Are you one of those people that start things and dont finish? Well the way to unteach yourself this - is to undertake one small project first, it could be commiting to go to gym for 3 days this week, or eating clean for 4 days this week, it could also be to get out and socialise just once this week or something work related - starting small will allow to attain your goal and inspire you to move unto bigger and better but it will also teach you than you can achieve what you want - that you’re no different from those that have attained similar. Just stop saying that you will start tomorrow - you cant be sure that tomorrow will make an appearance - live TODAY.

I did my legs today - great workout, gym was quite so no pervs trying to mess around.

Squats - 20kgs x 40 reps, 40 kgs x 2 sets x 15 reps

leg press(one leg at a time) 60kgs x 3 sets x 15 reps each, two legs 3 sets x 80 kgs x 12 reps - real deep.

hack squat - 40 kgs x 2 sets x 15 reps, 60kgs x 2 sets x 15 reps

walking lunges - 20kgs x 3 x 28 steps

leg extensions - 3 sets x 12 reps, 25kgs

stationary lunges with 20kg barbell - 3 sets x 20 reps, 3 sets of side lunges x 20 reps

step ups with 15kg barbell - 3 sets x 20 reps

hamstring raise on back extension machine - 4 sets x 20 reps 

I am having the best day ever - smiles all those good things! I wish the same for you! 

I have to re-evaluate my workouts, did my progress pics but not sure that I picked up much muscle, size wise I look the same, so its time to change what Im doing, a really hot bodyspace member suggested that it maybe that I’m doing too many reps, normally do around 8-10 so I think I’ll keep going with the 5×5 system. So I get a lot of pm’s from ladies asking me how I stay so lean, I’ve always been lean, in both my pregnancies I only picked up around 8kgs a time so its hard for me to really put on weight, I have a voracious appetite but I think I have a fast metabolism, I also notice that the heavier I lift, the leaner I get cause I’m doing no cardio at present except playing occassional sport with kids etc.

So for the next few weeks, will stick with the 5×5, increase calories, my leg day will stay around 10 reps or so. I’m so geared to go, feel like I have endorphins racing through me all the time, I like awake in the early hours of morning sometimes counting the minutes when I can awake and go lift. I’m so addicted that I actually schedule all my clients around my gym time, hell I’d wake up at 3am to go lift if I needed to, I can smell that iron, I can feel its heaviness in my hands, I can feel my heart racing even before I step into the gym, writing this makes me want to go back right now. I sleep eat and breathe the next time I can sweat. This is like a drug, I just want more all the time, I’m never satisfied, its like life - are we ever satisfied, never me - I always want to learn more, hate sitting still - the only thing that can keep me still is a great book.

So I have some new offices for my staff and the great thing is that I’m installing a gym in there for them, yeah they are really excited, I’ve motivated everyone of them into getting a workout before work, healthy body - healthy mind! I feel like a child about it - even though I wont use it personally I feel like I ‘m helping to enhance their lives and work satisfaction in some small way.

I did my chest today - hot hot

started with 3 sets of 25 pushups

incline dumbell press…………12kgs each x 3 sets x 8 reps

incline dumbell flyes…………….10kgs each x 3 sets x 10 reps

flat dumbell press…………….10kgs each x 3 sets x 10 reps

decline dumbell press………… 10kgs each x 3 sets x 10 reps

machine press……………….25kgs x 3 sets x 10 reps

cable crossovers……………20kgs x 1sets x 10 reps, 30kgs x 2 sets x 10 reps.

cable crunches………….3 sets x 45 kgs x 16 reps

seated calves…………..3 sets x 15 reps

Have an awesome day - may you smile tons and be as happy as you are meant to be…

Have you heard of the power of modeling? Well I was exposed to this a few years ago when my staff and I went away on a team building weekend and these are part of the notes I brought back. I thought that perhaps this may help a few of you out there that may be struggling with staying focused on your goals.

The key achieving what others have is to know that ‘Excellence can be duplicated’ If other people can do something that you aspire to, then all you need to do is model them with precision and you can do exactly the same thing, winning a fitness title, losing body fat, financial prosperity etc. So how do you do this? First you must realise that all results are produced by some specific set of actions Every effect has a cause. If you exactly reproduce someones actions - both internal and external - then you too can produce the same final result. You begin by modeling someones mental actions starting with his belief system.

The thing is this ‘whether you believe you can do something or you believe you cant, you’re right.’ Even if you have the skills and recources to do something, the minute you tell yourself that you cant, you shut down the possibilities to make it happen. Know your outcome and develop the flexibility to change your behaviour until you find out what works - and you will reach your outcome. If you dont get it, have you failed ? Of course not, like a helmsman guiding his boat, you need to change your behaviour until you get what you want.

You need to believe that if you’re comitted to success, you’ll create it. Winning starts with beginning…So these are the steps you can take today:-

State your outcome in positive terms - Say what you want to happen, too often people keep saying what they dont want to happen. ‘What you confess you shall possess.’

Be as specific as possible - how does your outcome look, feel, smell, feel that six pack and huge biceps - engage all your senses in describing to your mind what your outcome looks like - the more you will empower your brain to create your desire.

Be in control - your outcome must be maintained and initiated by you - it must not be dependent upon someone having to change to make you happy or you to make someone else happy e.g. doing it so hubby will like it - all that matters is what will make you happy, provided that it doesnt negatively impact those that are important to you. In other words your outcome must benefit you and other people. Hope this made sense to you.

So I did my back today and feel like I had a great workout.

Pullups……………………….3 sets of 5 (wide grip)

deadlifts………………………3 sets x 45kgs x 12 reps

lat pull downs………………..3 sets 40kgs x 10 reps

cable rows…………………….3 sets x 40kgs x 10 reps

t bar rows……………………..20 kgs x 3 sets x 10 reps

close grip pull downs………………35kgs x 3 sets x 12 reps

dumbell rows……………………..18kgs x 3 sets x 10 reps per side

cable rows………………………35kgs x 3 sets x 12 reps

back extensions………………3 sets x bodyweight x 15 reps

That was my awesome workout, I took some progress pics, still look very lean, was hoping to have put on some size, but I’ll keep ploughing away, results dont come overnight, but I’m still happy with my progress and feel good. Have a wonderful smile filled day. 

I get lots of mails asking how I stay motivated as I’m always blogging about staying positive, I dont think for one minute that we’re born either being positive or negative individuals, we are often shaped by events, family, friends and society in general, the people we associate ourselves with mentally also has a huge effect on our mindset. When I was very young my dad gave me a book called The strength of a woman, I think it may have been beyond my years at the time because I remember reading it and not really ‘getting ‘it. But years later I read it again and it made me realise that I so strongly relate to the main character - I in turn do this for my daughter, I’m always looking for great autobiographies suited to children that inspire and uplift and encourage her to read them, she has really come to love some of these books. Examples are Mao’s last dancer and Chinese cinderella etc. So how do I stay motivated - well yes I surround myself with excellent literature when I do have the time to read and not some sloppy love story that is propably so unrealistic anyway. I also use visual aids to motivate me, like the beautiful men and women on this site, when I see their beautiful bodies I am reminded that the human spirit is one that has enormous tenacity, can strive through changes that we never imagined possible and triumph. We have the unique capabilty to change our lives around with the simple gesture of ‘just wanting to’bad enough. What your mind believes - your body believes. Does your mind truly believe that you are exceptional, does your mind believe that you are unique and capable of great things? Does your mind truly believe that you will achieve what your heart desires? Being made in the image of your creator is the most wonderful gift - this essentially means that you can never again call your self average or a nobody - would you call your ceator that? So I stay motivated truly believing that I am meant to live a glorious life and that when I was created - I was created to live a full, joyous, fun and passion filled life, that I was born to excel and enrich other lives - so I embrace that and I dont run away from it, I’m not scared of it either - I am ready - willing and able to accept nothing but victory - do you think ‘negative and doubt’stand any chance with me?

I value my life enough to choose this mindset and this is what keeps me motivated, fitness is but one aspect of our lives but it compliments so many other aspects - claim the fabulous life you are meant to live, dont accept second best - be ‘your’best. Dont let anyone ever tell you otherwise and never allow anyone to make you doubt the glorious person you are and are capable of being. Everyone of us can reach our goals - we need to constantly remind ourselves to axpect achievment. I wake up every day and choose to live with motivation and gratefulness - but these are constant decisions I make every day - just like eating clean and exercising requires consistency to see results so does staying motivating and keeping a healthy positive frame of mind. I’ll blog more another time specifically about fitness motivation.

So I worked out today - I normally dont on a Saturday but I couldnt resist and snuck away really early to get a workout…

I did my abs and some calves

decline crunches on bench………….5kg dumbell behind head……..3 sets of 20

cable crunches……………………45kgs x 5 sets x 16 reps

cable side crunches………………25kgs x 3 sets 30 reps (both arms)

hanging leg raises………………..3 sets of 12 reps straight and 12 reps to each side

ball crunches with 15kg plate………………3 sets x 15 reps

jacknife……………….3 sets x 10reps

seated calf raises……………..6 sets x 20 reps with 50 kgs

I still havent really incorporated cardio yet, feel lean enough for now, am concentrating on getting some bigger…everything for now. Have a wonderful and inspired weekend. Smile.

I was talking to a guy that really wanted to date me about 15 years ago to be exact, well at that stage he was soooo hot, he had an awesome body, played sport regularly and was just such a great example of how a man should look. Well we ran into each other at a client today and turns out that he actually owns that company - babble babble sorry - my point meaning to be that he looked just so different, he always had great shoulders but now they’re sagging so much from all the weight he has gained, maybe I’m exaggerating because he must have gained what may seem normal to some but he always took so much pride in having muscle instead it looks like that pride went to his belly. Its so dissapointing, it seems he got so invloved in the business world and made some money and didnt feel like he needed to take care of his health anymore, I gather this from his ramblings about his turnover etc. as if I would say"here let me just drop my panties here for you, will this be ok?"sorry couldnt resist that one.

So I’m thinking that money cannot cure diabete’s etc, yeah it pays the bills but you need this body to carry you around for as long as possible to be able to live a great life and maybe get to spend some of that money you’re making. So I always say that we should keep the company of people that inspire us and I will most certainly not keep contact there.

I had a decadent workout today darlings….here it goes:-

Shoulders

Started with dips again today - loved being able to do it yesterday so had to try again. managed to do 2 sets of 8, triceps really sore from yesterday.

behind the neck press barbell……………….12kgs x 3 sets x 10 reps (went light here, this exercise I’m very cautious with)

shoulder press dumbell…………….10kgs each x 5 sets x 5 reps

side lateral raises……………………7kgs each x 5 sets x 6 reps, 8kgs x 2 sets x 5 reps

bent over raises………………….6kgs each x 8 sets x 5 reps

arnold press dumbell……………..9kgs each x 6 sets x 5 reps

front raises……….. 7kgs each x 5 sets x 8 reps one arm at a time

upright rows…………..23kgs x 3 sets x 8 reps

seated calf raises……………..45kgs x 5 sets x 20 reps (burned like hell here)

standing calf raises supersetted with hanging leg raises……..calf - 50kgs x 2 sets x 20 reps

leg raises - 20 reps

That was it and I’m already sore so I know I gave it my all today, I did max weight all around with good form, no swinging. So I’d say that my day was pretty eventful and insightful - I’ve had a truly awesome week and feel really grateful to be alive - you have to remind yourself everyday to live with appreciation of all that you are blessed with - have a wonderful day.

I learnt a long time ago that having these five elements in my life would ultimately bring me success, I take pride in knowing that I choose great health over being a couch patatoe, I take pride in knowing that at the end of the day I determine my own income by deciding to have taken the risk of having my own companies. I enjoy having the responsibilty of determining ’my life story’- nobody else can write this book - I wont allow it. I choose to live this life getting every possible bit of satisfaction I can from achieving my standards of success, by perservering where others are too lazy to go, to live with my definition of integrity and I am determined to have a great amount of fun whilst doing it. I dont complain - I take action, I make things happen, I listen to nothing negative, I convince myself that I can conquer anything and I go for it. Dont spend your life as if you’re guaranteed a 100 tomorrows - there are no guarantees in this life - live with pride, honour your body and your mind and stay accountable to yourself. People who live within their means:- physical,financial or mental just lack imagination.Yeah its a hard statement but swallow it and get out your comfort zone and live the brilliant life you were meant to, accept nothing else because ‘average and ordinary’achieve nothing.  

So I had a mouth watering bicep and tricep workout today:-

started with 3 sets of 5 pull ups wide grip.

dips (man these are hard for me but I grit and pull thro) ………….3 sets of 10 sweetheart.

barbell curls…………….23kgs x 8 reps x 5 sets(wanted to do 5×5 but had more testoserone here….ah ah wish, just happened like this)

seated incline dumbell curls…………………..11kgs each x 7 sets x 5 reps

seated incline hammers…………………..10kgs each x 6 sets x 5 reps

preacher curls…………………..2o kgs x 2 sets x 10 reps, 23 kgs x 2 sets x 5 reps, 23kgs x 1 rep - just couldnt pick up another thing here, arms were in extreme agony - yeah yeah I love it.

tricep pull downs………………….40kgs x 7 sets x 5 reps

tricep dips with 15kg plate feet up on bench…………………..3 sets x 20.

behind the head rope……………35kgs x 5 sets x 12 reps.

calves………………….3 sets x 20 reps

I’ve had a truly fullfilling day, I closed some brilliant deals, my staff are happy, I had a fabulous workout, I played soccer with my son and his friends for 45 minutes (yes I’m his superhero now!) and I watched my daughter play a brilliant game of hockey. Spirit of determination is what she has - real force to be reckoned with. Losing is just not in her vocab - its not in mine either and I suggest you remove it from yours(if its there at all)! Have a stunning day! 

So I was talking to a client today and she mentioned that business was really bad as the market is experiencing a depression, so this really gets me going. This to me is the oldest excuse in the book for :- "I’m just feeling so lazy that I can get my tushie off the seat and actually make a marketing call""It’s so much easier to convince myself that the economy is on a downslide so I dont have to find any opportunities out there"The only depression that was going on was in her mind. Business is a mental game - so is fitness. To me both these loves of my life require the following:-

1. Desire is the starting point of all achievement.

2. Consistency - you cannot lift one day and choose not to the next day, you’ve got to commit to doing this as frequently as it requires. You cannot eat clean today and think that you deserve a big slice of cake as your reward the next day. In business - you’ve got to keep making more clients every day - not some days, every day, exposure everyday will bring in the numbers you need. If you’ve closed a fab deal today, sure celebrate but get up and go again, chase the next big one if you truly want results.

3. Sift out the negative:- man get rid of these little beasts - some are mental, the ones that tell you to give up or that you cant do it or you’re not good enough. The others are people that tell you things like"the market is in a depression""I’ve been working out just like you and eating right but I still cant get results - this doesnt work< as she slurps down her milkshake" I have no place in my head and heart for negativity, the doors are closed there, I am the only one who controls my mind, not the media, not the market indicators and certainly not anybody that hasnt got anything good to say.

4. There is no such thing as failure - there is only results, they may be good and in this case we keep doing what we’ve been doing because its clear that its working. Then there may be bad results and in this case we are immediately alerted to put a plan into action to change what brought about this result. But theres no failure.

5. Be flexible - allow yourself to learn from others, fitness and business, keep the company of people that have attained what you’re after and you’ll get there faster. Allow for mistakes and imperfections - its one of the beauties of being human, that we can recognize and still choose to love - isnt that what our creator does for us - so do this for yourself too.

6. People with passion and desire do not quit, they chase their destiny until it has not place to go but right into their arms, be prepared to put in the work. Nothing worthwhile comes easy.

7. Dont make excuses - make solutions.

So today was my leg day baby:-

So two big guys were hogging the squat machine but both seemed to be in a true race to offer it to me - hilarious actually - but kind.

Barbell squats…………………….40kgs x 3 sets x 12 reps(I would have done more here but I was working alone today and  some teenage boys were getting a bit too excited so I decide to move on.

Leg press………….120kgs x 4 sets x 12 reps each

hack squats close stance……………30kgs x 1 sets x 20 reps, 40kgs x 2 sets x 15 reps, 50 kgs x 2 sets x 12 reps, 50 kgs x 1 sets x 15 reps - total jello at this stage

walking lunges………………..11kgs each dumbell x 4 sets x 28 steps

lying leg curls………………………20kgs x 3 sets x 10 reps

leg extensions…………………….25kgs x 3 sets x 12 reps

plie squats………….20kg plate for 50 burning reps. stumble stumble keep it together…

So I really enjoyed that, I actually noticed today that people really talk in gym, they get together and have full on conversations, I’m trying so hard to calm my breathe after every set, I couldnt utter a sentence if I tried! I could make a few rude signs tho but I’m too much of a lady for that!

Hope you have a wonderful excuse less day!

For those of you that have kids I’m sure you’re accustomed to them sometimes trying to murder each other (ok not that bad in my home!! thank you thank) But my kids do bicker over the silliest thing and if theres one thing I truly detest it would be any anger, arguing and insulting etc. So a few years ago, 3 to be exact I devised a game for them that we play just before bed and 3 years later I gotta tell you that they go to bed really happy and smiling. So here it goes:- for 5 minutes(yes we actually time ourselves) each one has to say something really nice about the other, they have to say special things about each others personalities in order to score a point, so 1 compliment = 1 point. A few seconds into the game they are actually spewing out compliments, it may seem meaningless to someone reading this but I have to tell ya that over the years I have heard them say some pretty fantastic things about each other and I am actually surprised that they even notice those things about each other. Back to the game - so both really want to win and I keep score, nearing the end of five minutes they are always rolling with laughter trying to say the nicest thing so that they beat each other. I think its a wonderful game, because its important that family build strong ties and that siblings appreciate the qualities each have - I personally think that the world could do with this game. I guess it comes back to one of my beliefs that I’m always telling my kids, "if you cant say something nice - then dont say anything at all" The world needs a lot of kind words and actions, start in your home first…….

So heres my superhero workout today:-

Chest Day

Pushups………………….3 sets of 25, pause in middle - getting so much better at these.

dumbell chest press incline…….3 sets x 12kgs each, 10 reps, 10 reps,8reps.

flyes dumbell incline……………..3 sets x 9kgseach x 10 reps, 3 sets x 10kgs each x 10 reps.

dumbell chest press incline again………10kgs each x 3 sets x 12 reps.

cable cross overs…………….15kgs each side x 12 reps - these really hurt, but I’m a sucker for hurt.

cable crunches with rope - abs……………55kgs x 6 sets x 20,20,20,16,13,6,16 reps.

That was a good workout I think, always feel like I can do more.

So try saying something nice today, to your kids or to a friend, hot woman, crazy hot man, to your life partner, to someone who needs it and then just wait……for that infectious thing called a smile - hope you catch it and have a fab day. 

Judging others is something we somtimes do unconsciously, I know I do this and its a constant internal battle to sift out negative feelings if I dont have all the facts. This for me is something that becomes more apparent and easier with age. Before my kids came along- the only opinion that mattered was mine and I guess I must have went thro the stage where the world revolved around me - I just cant remember so well as I decided when I was very young that I was going to use my life to make other lives better - yeah I do have’the save the world syndrome’!!!

So I was thinking today about all the judging of others I do and those that are inflicted on me. When I see an overweight person - yes I judge them - scenario:- ‘out of control'’that milkshake aint gonna get rid of your diabetes'’cant control yourself ’sympathy, never disgust'’laziness'’ignorance’- so I was really honest here, but I do think those things, I wonder why they have children if they cant control their mouths so that they can be around longer for their children. The other side of me reminds me that it may be a medical issue and that inside they may be lonely and replacing that with food - so I always make sure to give the biggest smile possible which isnt always met kindly, this I attribute to insecurity and perhaps a feeling of being ashamed. Please I’m not saying that there arent proud bigger people in the world  that  choose to be that way.  

Then there is the judgement that fitter people face:-  scenario- ’she lives on carrots’ ’she’s obessed with herself ‘totally vain ’spends her life on a treadmill'’live a little'’you have good genes'’but you have always been a small person’ So these are things that I sometimes encounter but I’m humble enough to not get angry but attribute it to ignorance.

If you are battling a weight problem dont live with the perception that thinner equals happy, happiness comes from inside, its a concious decision we make to choose a better attitude than most even when things dont always go our way. You wont suddenly become happier when you drop weight, you might like what you see in the mirror and feel better temporarily but you can be happy today even with a weight problem simply because you çan breathe or you can walk - when you live gratefully you become happier naturally and your goals become so much more attainable.

Its how you to choose to react to peoples judgements that determine your backbone - I know I get judged, I drive a nice car, live in a nice home and have a successful husband, make no mistake that when we’re together most people assume that the gucci bag I carry is attributed to his success yet never mind that I choose to live financially independent and manage my own business and spoil myself because I like my independence. So instead of it making me bitter I choose to live with a smile - I’m proud of all that I accomplished even if it pails in comparison to most - I’m proud because I am ambitious and chose to work for what I have, financially and physically and I’m proud because I realise that these things do not define me but allow me to reach out and help others learn how to conquer too.

Perception and judgement go hand in hand - if used negatively, its such wasted emotions, if used positively - it can change and save your life.

For me the constant win over the judgement battle is to remind myself That God could have chosen me to have been that person, so I will always do whatever I can to help within my power to make another life better remembering that it could have been me. I love this verse from the bible:-

<strong class=”style4″>Matthew 7:1-5 (NIV)
“Do not judge, or you too will be judged. For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.
“Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.

So heres my yummy workout today:- feeling really strong, all I needed was a cape today and I would have flown around the gym!

Back day darlin……

pullups wide grip…………..3 sets x 7, 5 ,5

barbell deadlifts …………40kgs x 3 sets x 15 reps

t bar rows……………….20kgs x 3 sets x 10reps

lat pulldowns…………..35kgs x 3 sets x 10 reps, 40 kgs x 10 reps x 3 sets.

seated cable rows…………40kgs x 3 sets x 10 reps

standing cable rows………..40kgs x 5 sets x 10 reps (nice nice)

dumbell rows…………….18kgs each x 3 sets x 10reps each side.

seated calf raises……………45kgs x 3 sets x 20 reps burn burn

So that was my fabulous workout - love back day, man I just love lifting anything! Yesterday I was fooling around in my home gym with son and did 3 sets 7 pullups, the bar attachment isnt as wide as the gym so I have to admit it was slightly easier.

Have a stunning heavy lifting day!!!

So there is something really delicious about a man with muscle - he’s just got this aura that follows him around. It says:- Í take care of myself so I can take of you, my body is respected so I put good things into it’, ‘No, I dont sit on the couch all night and expect you to serve me and my buddies beers and nachos'’I'm fit and agile, use your imagination’Ladies I’m sure you agree, muscle speaks volumes, muscles deem familiarity and respect without talking. Its hard work to have a conditioned body and any individual that takes the time to value his body is worthy of my respect. Its totally inspiring and motivating to meet individuals that have attained their physical peaks, I just want to lean and progressive.

As for the ladies that have beautifully muscled bodies - man one look at you and I just wanna go back to the gym right that minute! So heres me workout today:-

Shoulders - Sweet.

Military press………….12kgs x 20 reps, 15kgs x 15 reps

dumbell shoulder press………..10kgs each x 10 reps, x 9 reps, x 6 reps - just didnt have enough power to get to ten on each set here.

Side lateral raises……………..7kgs each x 3 sets x 10 reps

arnold press……………….8kgs each dumbell x 3 sets x 10 reps

bent over lateral raises……………6kgs each x 10 reps x 3 sets

front raises……………………..7kgs each x 3 sets x 10 reps

upright rows barbell……………….20kgs x 3 sets x 12 reps

side lateral on cables…….5kgs each x 3 sets x 10 reps each arm.

standing calf raises…………….50kgs x 3 sets x 15reps

seated calf raises …………45kgs x 3 sets x 20 reps.

That was it , quick but satisfying(how many times have you heard a woman say that??!!) Have an awesome furiously happy day!