- FIT CHIK 4 Life - MJ FOX

Good health!!

I wish all of you a beautiful Thanksgiving!

Please do something for someone this weekend.  Share something with someone. Show someone some love.  Just know you may be struggling BUT someone is struggling harder and that my friend is what you give thanks for.  The cashier at walmart the attendant at the gas station you never know what they are going thru.

My Turkey day story. Yesterday Wed, Nov 26, 2009  I was training a client at the gym and an elderly couple came over to say hi as they always do.  They work out 6x per week and many people 40 years younger than them don’t even do 1x per week.  Anyway the women continued to talk Hubby went on to workout. She shared with me that her husband was diagnosed with Prostate cancer.  UGH!! he is 74years old.  She just broke out in tears.  I hugged her as if she was my Mom I prayed with her and then talked to him.  He will find out Tuesday what stage it is in and what is the next step.

I wanted to shared this with you all especially our men because life is full of hope, dreams  and pain we should be grateful for what we have OR don’t have. My friend this could be you.  So please keep this family in your prayers and Thank God today for the health that you have.  But tomorrow do something for your body…Take care of it!!!

Much love to you all and enjoy your Turkey- Muah!!!

MJ-UR Fit Chik 4 Life

Most important thing I believe you should do when training for competition is write it down.  Keep a journal.  Even if you have a trainer.  No one will learn your body better than you IF you pay attention to it.  This is how you will learn after each show what works and what does not.  Look at yourself first thing in the morning and make notes of what you ate and did the day before. All the info I am sharing works for me.  You are welcome to try it but remember it works for ME.   

First 2 weeks of 8weeks.  I tried to get in a 1- 1 1/2gallon of water per day.  I did this by 1 gallon of water and about 50 oz of a greentea/dandilion tea mix with crystal light.  I used vineger as often as possible on my salads.  I always use baby spinach and mixed green leaf and red leafed lettuce.  (note: did you know that spinach can help with muscle developemment.  Its source of iron and magnesium. Both are essential to muscle development. Spinach also contains vitamin C, vitamin B-9  hmm)  I also used lots of high fiber foods.  Sweet peas, pears, pink grapefruit, shredded wheat, green apples.  Fiber works for weight loss, stabalizing insulin levels-which aids in calorie burning.  Fiber is a key part of weight watchers and other weight loss programs that’s why people tend to loose the weight in these programs without exercise.Only problem is they lose muscle too due to the calories are to low and not enough protein. But remember fiber in need lots of water to work it.  You would be amazed at how you waist line may shrink taking in the proper amount of fiber.

OK 

Last 2 weeks I started asparugus at lunch and at dinner.

I had 6 meals per day 3 meals 3 shakes within 2-3 hrs apart.  Last shake about 10pm only one scoop. 

Up until the last 2 weeks I used peanut butter as my fat then switched to almonds.  However, if I cheated with something high in fat I did not take it in I used flax seed oil instead.  I also did not use pb when I had something that was salty for the day. 

The key is to replace one with the other when you do slip up or cheat.

I did long slow cardio mixed with short intense intervals.  I will be adding in a weight training circuit the next time for 2 of my cardio’s.

My pro source was mainly fish-orange roughy, salmon, talapia.  Not much tuna after the first 2 weeks. 

My carbs were sweet potato’s and shredded wheat, oatmeal.

I will be changing this also for the next show. 

As for training. 

Cardio on empty stomach am 5x per week then 4-6x per week in evening.  Sprint work, treadmill at an incline and spinning at home.

Please note I have to really watch my cardio- I can lose muscle quickly. 

After workouts and cardio I take in Glutamine. Powder, raw, and chase it with water.  I find this to be the best way to get it into my blood stream and into the muscle for repair. 

Also I eat all fruits before 2pm.  No carbs with pm meals except veggies.

4 weeks out I started doing 2 low carbs days 1 high carb day then back to moderate carbs.

3weeks out I did 2 low carbs days 1 no carb day and 1 high carb day and then back to moderate carbs. 

This help me prepare my body and train it for comp week.  No suprises to my body it will do what I want it to do the week of the show. Just without the water weight. 

When on low carbs I increased my protien and veggies.

3 weeks out I came off all protien shakes.  Until everything happend with Grandad.  Then my diet got a little rough.  So I had to do the best I could.

Green tea was daily along with dandeliion root tea.  Water weight and fatburning plus antioxidents is why I did this.  It works for me.

As for supplements what I take and why

Multivitamin

Omga 3-6-9 -muscle health and inflamation, cardiac health,

B-complex,( liquid is best, - muscle recovery, stress reliever)

Glutamine- tissue repair

Grape seed - antioxident-

CoQ10- cardiac health and skin oxidizer

BCAA- Muscle growth and repair,

Vitamin C, E, D

Currently not taking fatburners start untill 6 weeks out again.  But this is how I used them the last 8 weeks for the august show: 

Dicanna- Fatburner- 2x per day.Works with metabolism used for the first 3weeks to jump start my metabolism and fatburning

Then started animal cuts-fat burner 2x per day.  I love this pak it has everything in it and it does not give me the jitters.

I will make a blog with my plans for this next show.

got a question-shoot me a reply.

Also we will be hosting a posing clinic, training and diet seminar soon.  Please let me know if you have and interest.

later guys

MJ-fitchik4life