I get this question a lot. When I tell people my passion is fitness and nutrition, people ask me how to lose weight. My friends ask for help. [I ask my friends for help w/ their passions also...not dogging my friends for asking...ask away! I'm an open book!]  The problem with this question though [as I've said too many times I'm sure...sorry for being a broken record] is that the answer is too complex!! I can’t answer it!

The truth is that I wanted to go into business and be an online fitness, nutrition and wellness counselor.  The problem?  Many people don’t value this service and aren’t willing to pay for it!   My time is precious these days. I want to soak up every minute with my family that I can.  I wish it were as simple as writing a plan and following it. But truly, I don’t believe that’s how it works. I believe in coaching! 

I have to know a lot about YOU before I can write you a plan. And, even then I’d prefer to help you write your own plan so you can learn!  I mean really, it’s NO fun eating on a plan!! It’s much easier and tons more fun if you learn how to write your own plan, throughout your day, following what you learn!  After we write the plan, I need to follow you on that plan [enter coaching].  Answer your questions. Tweek the plan as necessary. Check in with you weekly, or daily. Follow your progress. Etc. It takes a LOT of time to do it right. I could just write plans, but I want to change lives. It doesn’t do any good to write plans that don’t make the change!

Image taken by reneebooephotography.com & edited by FITori.

When I feel like I have the time to put into starting this business the right way [I will not half ass it!] I will probably only be able to find a few clients at a time who are willing to pay me what my time is worth. BUT, if I can change a few lives….then it’s all worth it!! Again, I don’t just want to write plans, email them out and be done. I just can’t do that. I need to work with people. Teach them. And, believe me, there is a LOT to teach because I still have a LOT to learn!

So, for now, I’m waiting on this business. It’s still my passion. I am still getting certifications in my [gasp!] free time! But, I cannot give my time away for free just yet.

To me, the decision to spend thousands of dollars a year on health [my trainers for my competition] was EASY!  We paid trainers monthly for over a year until we learned what worked for our bodies to stay in shape.  It was expensive.  And, it was worth EVERY PENNY. How can you put a price on health??!! or happiness??!!

NOW, to answer your question…How do I lose weight?

HOW DO I LOSE WEIGHT?

I don’t believe in losing weight. I believe in getting lean and building muscle. I don’t want women doing hours of cardio to lose pounds on the scale, while shedding the very important muscle that will keep them healthy and in shape for years to come.

NUTRITION.

For the nutrition component I recommend the Eat Clean Diet books by Tosca Reno.  Tosca Reno is a figure competitor and therefore has followed the “clean eating” diets that I have followed. They work. IT WORKS. Read her books. You’ll be glad you did!

FITNESS.

You must lift! You can hire a trainer if you need help learning to lift weights.  I recommend that to any woman who wants to lose weight but has never lifted weights before. You’ll learn the proper way so that you won’t hurt yourself. You’ll gain confidence in the weight room. And, you’ll learn you can lift more than you thought! Whatever you do, you MUST LIFT WEIGHTS. There is no way around this one. It is an important piece to the weight loss puzzle.  I love programs like P90x that involve serious lifting!

Image credit.

JUST GETTING STARTED?

If you’re just getting started at both, I’ve always recommended the book Body For Life.  You can get it used for a penny plus shipping on Amazon.  Get inspired!  Learn how to eat cleaner. Learn how to work out. I promise you’ll see huge changes. Print out the pages for the worksheets. Record your food. Record your workouts. Enter the competition.

Tune in later for a post on a new business FITori is strongly considering as well as updates on what FITori has been up to these last few months!! We’re moving into our new house next week [after being "homeless" since April.]  We’ll have our gym in the unfinished basement so I’ll be sure to share workout and gym updates. And, with Christmas over and finally being settled…maybe I’ll have more time to blog!!!

Hi Tori,

Wondering if FITbaby arrived yet… if not, I have a question for you since you’re the most hard core athlete I’m aware of.  Do you know much about CrossFit?  I went to a community WOD today, and it was pretty darn amazing.  I’m considering starting to go to the CrossFit gym, but it’s quite expensive.  The people who go really seem to love it and think it’s worth every penny.  I even have a friend who gave up cable to afford CrossFit.  What are your thoughts?

I’m seriously thinking CrossFit might be the BEST possible way for me to kick things up and really start taking my body more seriously.  I’ve lost 100 pounds through basic diet and exercise changes but seem to have some trouble lately really moving forward more… and that’s precisely what I need to do.

Yesterday’s workout was extremely difficult but left me feeling exhilarated and amazed at what I could do if I just keep going.

Michele @ Healthy Cultivations
www.healthycultivations.com

Michele blogged about her CrossFit experience here.  She has the best attitude about working out, working hard and life in general. I LOVE IT!!!!  We can all learn from her if we remember her words below!!!  Michele’s parting words on that post were……

My motto for the day was this: ”Though I can’t do everything, I can do everything I can.” And that’s a pretty good approach to life too.  We just can’t let fear hold us back…not from confronting physical, emotional, or intellectual obstacles.  —-Michele @ Healthy Cultivations

Image Source

SHORT ANSWER…..We love CrossFit! We are building a CrossFit gym in our new house! (I will be sure to tell you all about the equipment we get, from where, what you need and how to build your own CrossFit gym at the lowest cost…once we do it and I have some pics to share!) Check out Rogue Fitness if you’re building your own CrossFit gym before I get a chance to post on it!  We’re getting most [if not all] of our equipment from Rogue.

I have often said that I do not plan to compete in another physique competition, BUT I do believe in competitions to give people the drive to push through to their goals. I am not a runner. It doesn’t excite me. BUT FUNCTIONAL FITNESS totally does!!! I have often said the next competition you will see me enter will be a CrossFit Games. And, my FIThubby and I have talked about getting certified in CrossFIT as well.

April 14 2010 – FITori in the gym

What is CrossFit? Read about it here on CrossFit.com!!

I love CrossFit because it incorporates strength, endurance and flexibility. It is fun! It is exciting! It’s highly intense! It’s quick also! It’s straight and to the point! You go, work out hard, and you’re done. You rest. You work. You play. It’s fun. It’s not the same every day. Some days are really tough. Other days are easy. And your easy days may be my hard days, depending on our individual strengths and weaknesses but we do all the workouts!

Aren’t CrossFit workouts too hard for a beginner? Read Michele’s parting words on her blog post here [I pasted them above with her question.]  Do what you can! I believe this about programs like P90x also. People often say….”I can’t do P90x!” Well, neither can I then. I can’t do the hardest verions of all the exercises in P90x either!  Does that mean I shouldn’t even try??? NO!!! As with every workout….Do what you can. Do the best you can. Try the best you can. Work out the hardest you can.  And, next time…..you’ll get stronger and be able to do more!!! If you keep it up, you will get stronger!

Do I need to pay to join a CrossFit gym? It depends….on YOU! Some of our best friends own Cactus Crossfit in North Scottsdale.  [If you're in that area, check out Kevin's wife, Joy here at Scottsdale Mom's Blog.]  So, I totally believe in a GROUP fitness experience to push you to work harder. I work harder when someone else is there to watch and make sure I don’t give up. Also, a CrossFit gym can teach you technique and help you learn a LOT about fitness.  For example, you want to learn how to do a pullup? They can help! Many of us need others to motivate us. Others work well on their own. It just depends on you. If you know you will only get a GREAT workout if you GO to the CrossFit gym….do it! Join it! Pay it! Go! If you can build your own CrossFit gym in your garage or basement and invite friends over to join you or are motivated enough to CRANK up the music and do it yourself…do it! [Be sure you'll use it before you invest!]

**I personally believe that there are certain areas where it is WORTH your hard-earned money. In our house, we spend money without question on health, fitness, nutrition and education.** We believe that those things are worth the money. We spent a TON on my competition. We decided it was worth the money for my health and the long-term lessons I would learn. We were right. It was worth every penny. For the new house we’re building, we talked about adding a theater room or a gym…we could only choose one. To us, this decision was simple….we can build a room to make us fatter and lazier [no offense to those who have a theater room...we love movies, but we had to choose only one!!] OR we could build a room to make us healthier, fitter and happier and  show our daughter what our family truly values. And, how much fun is this for her?! CrossFit incorporates a lot of gymnastics so we’re going to add those elements for her to have some gymnastics equipment in her house! What fun on rainy days!!   So, does that same principle translate for you regarding canceling cable for CrossFit??!!

Beware if you try to CrossFit at your regular gym…..Many gyms are NOT supportive of CrossFit.  Think of the regular weight room. People wandering around. Chit-chatting. Easy listening music on in the background. If this is your gym, they will NOT be kind when you are running around the gym like a crazy person, trying to keep your intensity UP to get a GREAT workout! And, YOU won’t get as much out of your workouts because you’ll be self conscious about being weird. Some gyms have even banned it. Others have special CrossFit facilities and rooms to keep you crazy CrossFitters away from their calmer clientele! You have to decide what will work for you!!! But I believe CrossFit is worth a try! We love it!

But I’m pregnant….I’ll have to wait until after pregnancy…NO!! CrossFit MOM is amazing!!!!!  Check it out!!! I have to admit that I have not worked out NEARLY as much as I should have during this pregnancy. I was working two jobs and preparing for our future. This is the biggest year of our lives [I'll share more about this later.] But, when I did workout with FIThubby and on my own I most often used CrossFit MOM for my workouts! It is a modified version of the CrossFit workout and there are different levels and tips for each stage of pregnancy.  CHECK IT OUT! I’ll probably start there when I start lifting postpartum and work my way back up to regular CrossFit….we’ll see how I feel!

For Michele, I definitely think CrossFit is a GREAT way to kick it up a notch! You’ll have fun. It’ll keep you motivated. You’ll learn a LOT about your strengths and weaknesses. You’ll get stronger in many areas. You’ll be learning something new which will help distract from the menotony that often creeps up after months of the same old boring workout. If you like the group you worked out with at the CrossFit gym and you felt amped and pumped and excited after your workout…..I think you have your answer!!! Try it for a while!!! CrossFitters are often really supportive of each other. And, there are TONS of resources to help you learn how to be stronger and better at those exercises which will leave you feeling even more self confident!! And, Michele, you MUST report back!!!! I want to hear all about what you decided, why and how you feel about it!!!! I’m so excited for you to reach your next goals!!!!

So, what do you think about CrossFit? Have you tried it? Is it work the $$ to join a CrossFit gym?

I get asked this question often by readers….should I do cardio or weights first?  Well, the answer is complicated….IT DEPENDS!!! I know you hate that, but that’s why weight loss and maintenance is so tricky. There isn’t one answer for a question like this!

What are your goals?  Are you losing weight? If your goal is to lose weight and not necessarily to gain muscle, then it really doesn’t matter, but I’ll still help you decide…keep reading. You can do them in any order or split them up.  As long as you’re in the gym, burning calories, keeping your hear rate up, doing cardio and lifting weights during the week (not too light, ladies…lift ‘em!!) then you’ll be achieving the desired results!  So, do what feels best and in the order that works best for you that day!  Also, keep in mind that if you always do your cardio first, you may not have as much energy for your weights, so you might want to think about doing lighter cardio workouts on the days you lift shoulders, for example, if you’re working on building strength in your shoulders!

What’s your favorite? If you’re like me, you love to lift weights and hate doing cardio. OR you may be the exact opposite. Are you likely to finish your ___ workout and then skip the ____ workout? I AM!!! If I save my cardio for the end, I am very likely to skip cardio altogether and just leave, rationalizing that I’ll come back later (not so much) or that I kept my heart rate up high enough!  For me….if I’m doing cardio and weights all at the same time, I have to start with cardio AND I really need to do this at every workout.  I tend to skip cardio if I only have cardio to do. SO, I do MUCH better if I do both…cardio & weights….at every workout….in that order!

What are your goals? Are you gaining muscle? If you’re working on gaining muscle, you’ll want to limit cardio or cut it out altogether for a period of time, until you feel like you’ve gained enough muscle and can start working on cutting the fat you gained in the process….this process is a fun and interesting balance for women!  So, you won’t want to do cardio before or after your weights workout because you’ll need to do your weights and get your protein/carb post workout meal and not burn off that muscle you’re working so hard to build!

Can you make it to the gym for two-a-days? Oh two-a-days….my least favorite thing EVER!  Unless you have an empty schedule and just love being at the gym, it’s hard for me to get to the gym TWICE a day! I even bought a bike…LOVE my bike!  That way I could do my [FUN!!!] cardio at home and then only GO to the gym once a day for my weights.  That is still hard for me!  I have to shower twice. I have to have my hair up all day (I can’t wash my hair twice a day….I have curly hair so I wash it every OTHER day!) due to the helmet so I can’t look good except for the short time after I shower and style my hair every other day….requires tons of planning ahead to go anywhere! I have to wash TWICE as many workout clothes, etc. It’s tough for me!  BUT IT’S IDEAL!!! After every workout you burn more calories.  There is a limit to how much “afterburn” you’ll get from each workout, but if you workout twice a day, you’ll get twice as much “afterburn” and raise your metabolism even more to keep up with all of your activity. Make sure to fuel your extra workouts! And, don’t burn yourself out! I have done this where I workout SO hard for a few weeks or months doing these two-a-days and I neglect everything else in my life and then…..I just want to quit working out for a while. This is a BAD strategy!  It’s just like a starvation diet and then binging or the same thing with finances….I discussed both here.  If you can do this with balance…it really is the best for losing weight!

Can you vary your diet on certain days of the week? You can always do a split of cardio M/W/F and weights on T/Th/Sat for example.  As I explained on my PWO nutrition post though…..your body is better able to process carbs after a weights workout SO for me, I prefer lifting more often than not AND like I said earlier, I have a hard time doing cardio at the gym (I do love my quiet, bike rides) and we all know that some of the best cardio can be walking at an incline on the treadmill or doing stadiums……whoa! The burn! It’s best if you can lower your carbs on the days that you only do cardio….but that’s tough! And not as much fun! If you’re someone who loves carbs every day of the week, it may be best to lift every day and add cardio into the same workout (or a two-a-day) and make sure your biggest carb meal is after your weights workout!

Did I answer your questions? Did I create anymore questions?

What’s your favorite order of cardio & weights? Do you split your days? WHY?

Did this post change your mind?  Whatcha thinkin’? Share in the comments below!!

Many of you have asked me for a while to post on workout nutrition. What do I eat before and after I workout, if anything?! Well the answer is…..IT DEPENDS!!!

What are your goals? Are you trying to gain muscle? lose fat?  get healthy? stay healthy? Your nutrition and workouts depend on your goal.

What was your workout today? Your nutrition will depend on your GOAL and on WHAT you did that day in the gym.

So, here’s what I go by when I eat and workout….

1. Food is fuel. Think of food as fuel to gas up your tank. You want to have just enough to fill up your belly but not overstuff yourself [this goes for every meal of the day btw].  You want to fuel your workout so that you feel good.  You don’t need a huge meal to fuel yourself. Your body actually runs off your “sugar [glycogen] stores” that you have built up so as long as you’re not on an extremely low carb diet, you’ll feel fine with a snack or small meal!  TIP: You’ll actually have your most energy the morning after a huge carb up/cheat meal so plan to work extra hard in the gym and work on your “weak” areas with the weights that next day when you feel amazing after filling up those “stores.”
2. Eat every 3 hours approximately and fit in your workouts in between. So, time your workouts so that you have 30 min to an hour or so to digest one meal before you go to the gym! Don’t tell me you can’t eat every 3 hours…you totally can IF you’re eating the right portions!  This takes time to train the body and stomach [and your food & portion choices] BUT I PROMISE you will feel better when you get there. Give it time & listen to your body!
3. If you’re trying hard to LOSE weight, your pre and post-workout nutrition will be whatever “diet” plan you’re on, so you don’t need to vary it at all based on your workouts. You will just add your workout (lifting or cardio..doesn’t matter) in just after a meal or in between meals. If you’re starving after you workout, push that next meal up from 3 hours to 2.5 hours. Listen to your body!  Let it be your guide!!
4. If you just need a snack…sometimes you’ll be between meals or close to your next meal, say 2 hours after your last and it’s time for the gym. Grab a quick snack on your way out the door.  1/4 – 1/2 cup of old-fashioned or steel cut oatmeal and a few eggs or an egg white omelet with spinach, peppers, onions, etc (add in 1-2 yolks per day).  A protein shake is always a quick and easy way…watch that you’re not eating TOO many carbs/sugars before you head to the gym….they won’t help you out that much. Remember!!! Your fuel comes from your glycogen (sugar) stores, not the meal just before you head to the gym. Just cut a meal in half if you’re off your 3 hour cycle. Try 2 oz instead of 4 oz of chicken or fish.  Half the amount of brown rice or almonds you would be eating with that.
5. If you’re trying to gain muscle, you’ll be lifting HARD & HEAVY 5 days a week probably.  You won’t be doing too much [or any] cardio.  After these HEAVY workouts, you’ll have your PWO (post workout) meal that will consist of 20-40g whey protein powder b/c it’s the fastest to get into your muscles and you’ll combine that with LOW/NO fat carb source.  Ideally, you’ll find a whey protein source that is natural and without artificial sweeteners and you’ll use a juice, fruit or low-fat milk to sweeten that drink.  Why whey? It will get into those muscles the faster than chicken or eggs, for example.  You also MUST combine this protein with a quick source of carbs. So, leave the oatmeal out of this PWO meal and try an apple or orange or a low-fat treat you’ve been wanting.  Watch your portions!!   You don’t want to exceed 30-40g of carbs or 150-200 calories total for the whole meal. [If you want to know more on gaining muscle, leave me a comment, a note on my FITori Facebook Page or  tori [at] FIToriBLOG.com.]
6. If you workout FIRST thing in the morn, extremely early….you can have a wee snack before you step out the door so you don’t feel overly stuffed OR starving.  I always found EAS Carb Control Shakes a great, light snack on the way to the gym early, early.  BUT, now that I lean more toward real food than I used to [during comp days] I would suggest half of my egg white muffin/protein pancake or something else quick like that.  [Go to your local health food store and you can find natural protein powders!]
7. Fasted cardio? The jury is out on this. I don’t believe in it. I’ve never liked it. If you do it, great!  Whatever works for you, I won’t stop you! Do your cardio really early and then add your lift in later. I do best on ONE trip to the gym per day…only one! And, I’ll blog later about cardio or weights first!
8. HERE’S THE FUN PART!!! If you are someone who LOVES to have a sweet treat every day….you can BUT you have to time it properly!!  You need to try to have this sweet treat 30 min after you lift weights.  I used to make a deal with myself that if I wanted to eat ____, I’d go lift FIRST. Your body will then utilize those sugars from your carby pasta meal or your carby sweet treat and they will be more likely to be utilized by your muscles than go on your hips! Now, as I said, it’s ideal if this is a low-fat source but if you’re bound and determined to go out to Olive Garden and have a pasta meal and dessert on Friday night for your cheat meal for the week…..do yourself a favor, minimize the destruction and LIFT BEFORE!!!
9. So what exactly do I eat? I can’t tell you that for sure. I’m starting that discussion group as soon as I can get all the kinks worked out so that we can talk in there about specific foods. I had a great discussion on my FITori Facebook Page last night with some awesome girls who were asking specific questions about their meals and I helped [I hope I helped] to tweak them a bit! Removed some foods and added in others. Now, this wasn’t a full meal plan and I need a LOT more info on YOU to tell YOU what to eat!

I don’t believe that one meal plan works for everyone because we’re all different. I believe we need to use our bodies as our guides and learn to listen to our bodies. I also believe we need to LOVE what we eat rather than just following someone else’s meal plan to get skinny.

Bottom line: If you’re trying to lose weight there is no formula that says you must eat x min before or after a workout and there is no formula for protein and carbs [different story if you're working on building muscle]!  Eat your regular “diet” or “maintenance” meal plan and add your workout in 30 min to an hour after one meal, go to the gym for 30 – 90 min and then eat when you feel hungry afterward [don't forget to rehydrate!!]

Side Note: This does not apply to distance runners. I have NO experience with running LONG distances or marathons. That’s a whole other ballgame with nutrition and I have no clue!!!

Did this help answer your questions? Did I miss something or leave gaps?

What’s your favorite pre- or post-workout meal?

FITori in college

Lately I have been hesitant to complete posts because I am in the process of getting my Nutrition Certifications and I know that I’ll be learning more about these topics soon. BUT, I’ve decided I will post as I learn and things will get amended and my blog will grow as I grow and you can learn with me! I guess, generally speaking, we are all learning and growing. Science is evolving and there is a lot we still do not know about nutrition, fitness, health, disease and weight loss!

Currently, with my ankle injury, my focus has to be nutrition rather than fitness to maintain my weight and stay healthy, since I still have to keep my foot elevated to keep the swelling down. (MRI this week, hopefully.)  I’m hoping to try to lift (upper body) – just a short workout – this week and see how that goes!  I just need to be more active than I have been these last 3 weeks…it’s making me a wee bit crazy!

THE POINT OF THIS POST

I am learning.  I am growing. Life is a journey.

Please bear with me.  Please teach me!  Please learn with me.

I will learn from your knowledge.  I will learn from your questions….so ask questions.

Excuse me if I add to my posts or forget to add info and post again about the same topic to give you more info!

Excuse me if I change my mind! I’m a woman. I can do that, right?

FITori's mom in the 70s

MY HAIR

I have curly hair as you can see. The photo above (in glasses) was taken during my freshman year of college. I chose it for this post because it’s about learning and don’t I look studious in glasses?  EVERYONE hated this hair cut on me….except ME!  I loved this hair cut. I loved it so much I did it again about 7 years later.  Again, everyone hated this hair cut on me…but ME!  I loved it!

Who hated this haircut the most? My FIThubby and my mom.  Funny thing….look at this pic of my mom in the 70s…look familiar?  She hated that I cut my hair but she had the same haircut at my age!

Just goes to show….relationships between mothers and daughters are complex!  The apple doesn’t fall far….

Did you know…Cardiovascular diseases are the NUMBER ONE killer in the United States.  Someone dies from CVD every 38 seconds! Heart disease also kills more women than all forms of cancer combined!

Take a look at this map!  Do you think lifestyle has something to do with it?

Do you know someone at risk?  Do you have heart disease in your family? Are you doing everything you can to help prevent this disease from impacting your family?

It is so important to get this information out there. I really believe that Americans DO NOT KNOW what to do to get and stay healthy.  And that they do not have the proper FEAR of what their bad habits will do to them and their families.

Our culture is set up to eat badly. Our restaurant choices are killing us! The majority of the food in our grocery stores is killing us!  The areas in red on the map above have the least healthy choices available.  We are set up to overbook our lives and not make time for exercise.  Somewhere between 20-30% of Americans workout every day….wow!

MY FAMILY

My mother’s brother (my uncle) died a year ago at the young age of  56!!  Read her bio here!

A great deal of my family members are already showing signs of heart disease. FIThubby’s family is the same way.  His grandfather was in his 50s when he died of heart disease.  We are aware we will be passing along these genes to our children and that makes it even more important to teach our children how to take care of their bodies with exercise and proper nutrition!

HEART DISEASE PREVENTION

• Eat a healthy diet.
• Maintain a health weight.
• Exercise regularly.
• Don’t smoke.
• Limit alcohol use.
• for more info on prevention, look here

DONATE

What can I do to help? Donate here.  Donate $5. Donate $25. Donate $50. Donate $500. Please help!!!

The funds raised go toward:

Resources:  CDC |  AHA Heart Walk

You all know by now that I love muscles!  I love the physique of a tough, strong, muscular woman.  I have a great respect for women who work hard to stay lean and strong now that I’ve done it!  It’s hard work!

My idea of a strong and healthy physique has changed. I no longer think that 6% body fat is sexy.  BUT, I still think that a muscular physique on a woman is sexy!  What could be better than a woman who is strong and healthy enough to live??  I love that some of these ladies are NOT in their 20′s and they are still strong and sexy!!!  I hope to look as rockin’ as they do as I age!

I thought I’d share some of my favorite muscular physiques from the Emmys on Sunday.  Did I miss any?

Sources:

• celebrity-gossip.net
• yahoo tv
• zimbio
• accidentalsexiness.com

Many of you ask me about different fitness programs so I thought it’d be a great topic for a post!  The honest truth is…..it doesn’t really matter which one you pick!!  Just pick one and do it!! There are certain aspects you should look for in the program that I’ll tell you below. It should go w/o saying, but please get checked out by a health professional before starting a program!

I’ve done and own p90x. (I liked it more once I figured out how to turn off the music and dialogue and only kept the cues while I used my own workout music!)  I like it because it’s tough and it incorporates ALL aspects a good fitness plan should…and includes a diet plan!  You can’t get the body you want without proper eating!

What do you need in a workout program?

• First of all, get real with yourself! Will you work out at home? Will you go to the gym?  What works best for you?  Decide this before you waste your money on a gym membership or on home fitness equipment. If you’re not sure, the only thing to do is make the best decision on either one and then try it out. Find the best gym for you and try it.  Do you find a way to go?  Same with a program…be realistic about a home program.  Find one that works well for you. Schedule it into your day. Which do you prefer?
• Remember, you can also just look up daily workouts from a place like Crossfit.com (great Crossfit post on styleberryBLOG) or you can buy a book like Jillian Michael’s Making the Cut or a magazine like Oxygen or M&F Hers.  You’ll need to decide if you’re self-motivated enough (yet) to star this routine on your own or if you need a video trainer or a real trainer to push you.
• I HIGHLY RECOMMEND A PERSONAL TRAINER!!! I started out learning how to lift weights with a trainer. If you have never lifted weights before, I definitely recommend you hire a trainer for a few sessions at least. They will teach you the exercises and then watch you do them to be sure your form is correct. And, you’ll feel more comfortable in the weight room with all the men in there who seem to know what they’re doing.  (Notice, I said seem.)
• Next, make sure you pick both cardio and weight lifting. You must do both!!! I’ve heard people say great things about Insanity and after viewing their website I want to buy it to try!! But, keep in mind that’s only cardio. You still have to get to the gym to lift.  So, by all means buy Insanity but what’s your plan to lift? Will you go to the gym or will you buy another lifting program or do your own at home?  Have a plan for both!
• Then, make sure the plan meets your physical needs.  Yes, p90x is hard. It is supposed to be for athletes.  They give warnings everywhere on this program. And, I do not recommend this program if you have never lifted a weight in your life.  BUT, here’s my opinion……Do what you can do! I went to a cardio combat class during contest prep and it could be intense at times. It was intimidating to some. But, I always told the girls who were embarrassed and making comments about how they couldn’t keep up “Who cares! Show up and do what you can!”  You will get a workout even if you modify every single exercise.  If you are healthy, you can buy p90x and you can modify every single exercise if needed and you will still get a workout!  And, you will be able to progress and get better and stronger.
• Don’t trust a product that has you doing crunches every day and says you will lose 10 pounds in the first week. It’s not possible! Just like diet, with workouts – variety is key. You will have to work every muscle, in different ways and vary your workouts.  I know that p90x does that.
• Pick a plan and try it!  Make sure it incorporates weight lifting, cardio and a sound nutrition plan.  Find a plan you can stick to and JUST TRY IT!  Try it for 30 days or 12 weeks.  Go easy on yourself. Allow some leeway. Don’t make a plan that you can’t stick to and don’t expect to do anything 100% all the time! Be realistic. Start easy.  Maybe set a goal that you will work out 2-3 days a week. Schedule it into your day.  Make a plan to get it done.  Set that goal this week or next week and do it. You will feel better about yourself when you set a goal and you stick to it. Then, build on that.  Start to work on your diet, one thing at a time. Set the number of times you’ll eat out this week or every week and get your family’s buy in.

Feedback? Did this help you.  What plans have you tried that you like?  or didn’t like?  Did you fall victim to gimicks like the shake weight before you figured out what worked??  Did I forget any great info?  Please share !

I am so honored to have been interviewed by an amazing woman who thought what I had to say was interesting enough to post on her blog!!! What a lucky girl I am!!  Kelly Olexa has some truly inspiring women among her Wednesday WOOT Factor posts and has a lot of great health, wellness and fitness info on her blog.  If you care to read my interview, check it out on her blog @ kellyolexa.com or read it below…

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It’s Wednesday WOOT! Factor!! Today our guest is Victoria Goetz. Check this awesome bundle of motivation out! If you have questions for Victoria, just leave them in the comments!! WOOT!!

Tell us about you; where you live, your overall fitness/diet/nutrition approach and how/when you started blogging about it.

My husband is a pilot in the Air Force so we are living in Shreveport, LA with Barksdale AFB. I work from home, full-time for a large insurance company, managing our auto body shops in LA & AR.  I am also working hard to complete my Masters of Science in Management in November 2010.  I can’t wait for that to be complete!  I will then start my certifications to be a Nutrition and Wellness Coach through AFPA and a Personal Trainer through NASM….at least that’s the plan!

I started blogging at the suggestion of my BFF, of http://styleberryBLOG.com, who constantly nagged me to start a blog about my passion…fitness.  I finally started it during my husband’s first deployment in 2008 when I needed some accountability to get back into shape.   Look how things have changed since then!

My fitness/diet/nutrition approach is evolving!  I just completed my first competition and during that process I learned a LOT!  You can read my blog post on what I learned here: http://fitoriblog.com/?p=848 I changed my approach a great deal through that process.  My experience competing was the best and hardest experience of my life!  Some of my lessons were….

A.  Sometimes health doesn’t line up with being lean. Low-fat options are filled with preservatives and not always the best option for the health and function of the body.  I missed a well-balanced diet including fruit and healthy carbs.

B.  It isn’t worth it to me to always be cutting and feeling horrible because I miss out on the rest of my life and things I feel are more important, like my relationships with family and friends.

C.  I learned to listen to my body. I still eat similarly to how I did during contest prep, but with more carbs.  I space out my meals about the same.  I eat many small meals throughout the day. I always have a protein and either some fat/carb at every meal.  I still drink more than a gallon of water a day to flush the protein through my kidneys and for general health.  I still drink herbal teas and chew gum between meals.

D.  I gained a greater respect for my body after putting it through that.  I look in the mirror and rather than seeing the fat as laziness I see it as healthy on me for my child-bearing years!  I have a more realistic approach of what I want to look like and the lengths I am willing to go for it. And, honestly, my body image has taken a back burner. It gets obsessive during contest prep….always looking in the mirror and I learned to hate that! I have a much healthier body image now that I know what it takes to look like the girls on stage!

When did you first start working out, and why, what made you start?

I struggled with an eating disorder through high school and college and dieted using the Atkins diet to get into my wedding dress in 2004.  After the wedding though, I ballooned when I started eating carbs. I felt out of control and searched for a way to control my weight a healthy way!  I started researching nutrition and became fascinated!  It was my passion!  I hired a personal trainer to teach me how to lift weights and I was hooked!  I loved everything about lifting, working out and eating right!  I’ve been hooked ever since!

Have you always eaten healthy or did that change when you started working out?

We grew up eating a moderately healthy diet but I wasn’t taught about eating healthy. My mom cooked at home for us and we didn’t eat out much but because my mom was such a great cook and cooked for us, I never learned how!  I knew that carbs were bad and protein was good because my mom was usually on the Atkins Diet during my childhood and teen years.  I did not understand the correlation between what I ate and how I wanted to look. I did not realize that it is nearly impossible to gain and maintain my ideal physique eating out every meal of the day.  I did not start to learn about truly healthy eating and what foods do for the body until I started my research on nutrition in 2004 and it wasn’t until my competition diet that I truly understood the importance of nutrition.

What made you decide to compete?

From the moment I picked up my first Oxygen Magazine, I said, “I can do that.”  As soon as I transferred jobs to one that allowed me the flexibility to eat on schedule and work out to train for a show, I made the decision to compete.  I used to work in the field all day every day and when you’re drinking 2-3 gallons of water a day and peeing every 1-2 hours that can pose a real problem!  It’s totally doable to eat healthy in the car all day, but it can be a challenge. I do it now for one to two weeks a month when I travel on business trips, but for me it’s hard to eat as healthy as I’d like without a kitchen!

What changed your mind about competing in the future?

I learned a lot about competing from doing it and I really wanted to quit during prep many times toward the end. I was struggling mentally and physically. I found that the sacrifices weren’t worth it to me!  I felt like I was sacrificing my family, friends, job, passions and myself to look good and it didn’t add up to me!  I had a trainer who had me eating 675 calories a day at one point plus a 30-40 min lift and 2 hours of cardio and that’s when I decided I was going to do this my way, the healthy way and finish it out but never again would I do that to myself.  I may diet down for another Bikini show but never Figure.  I say that now, but things do change, so I may change my mind.  If I do another Bikini show, it’ll be on MY timeline and not trying to make my body do what I want it to. I will work with my body and let it tell me how quickly I will lose fat.  I had a couple of friends during prep that were told by their doctors that they were doing damage to their kidneys and livers.  I am not willing to put my body through that to look good. It just doesn’t add up to me!  I would rather be healthy and feel good to live my life!

What is your current “routine” for working out each week?

I have been sick and out of my routine. I’m hoping that I can build my immune system back up after what I did to it competing!  I am just not myself yet!  I have been sleeping in to try and take care of my body, but I’m finally starting to feel better.  I’m wondering if I’ve just pushed it too hard, even after the comp. I got sick, then felt a little better and pushed it back up to 100% in the gym, getting up early and trying to fit it all in. I tried to fit in 6 months of dates with friends, plus work, masters, etc into the first month after the contest with a LOT of travel and I pushed myself too hard.  So, I started back last week with shorter workouts….just 30-45 minutes of P90x and/or bike rides to ease back in.  I prefer to lift and card in the morning, so this week…IT’S ON!  I plan to start back w/ P90x full throttle and continue my bike rides.  5am comes early!

What is your favorite form of cardio?

I love, love, love riding my road bike! I feel free! I just love it!  It’s my favorite form of cardio. The humidity is miserable in LA right now, though, so that can be a bit torturous!  There is also a stairstepper/climber in our gym that I think is amazing. My heart rate is through the roof on that thing!  And, I feel the burn in my glutes!  We do not have a step mill but if we did, that would be my 2^nd favorite machine.  I also like walking uphill on the treadmill (NOT holding on, of course).  Notice? I love to work my glutes!!  BTW, I always, always, always wear my Polar HRM!  Cardio, lifting, P90x, all exercise includes my Polar so I push myself!

What haven’t you done, workout-wise, that you would like to try in the future?

My husband has been doing mixed martial arts and has been bugging me to go to his fight gym. That’s definitely in the cards for me in the future!  I also wish we had a Crossfit gym closer to my house. I have done some Crossfit workouts but never gone to a Crossfit gym to workout on the regular! That would be awesome!  I’d also love to compete in something function fitness like a Triathlon (but I’d need to learn how to swim and learn to love to run first.)  I’ve also read about Women’s Tri Fitness but never researched it!  Crossfit competitions sound like tons of fun also!

What body part do you hate training, and what is your favorite?

I LOVE WEIGHTS!    I love training shoulders and bi’s. Who doesn’t?!  Surprisingly, I was the queen of hating card but doing hours and hours of it during contest prep made me hate it less….why? I have no idea!  Granted, I don’t want to be faced with doing two hours a day again, but I do like it more now!

I love leg days, for the most part. My least favorite exercise of all time is the Leg Extension once I get over 8-10 reps because the lactic acid starts to build and that is the most uncomfortable feeling!!!  But, I love lifting heavy so I enjoy it all the same!  I have a bulged disc in my lower back so I hate doing squats and leg press now because they hurt my back and I’m always fearful that I’ll hurt myself and be “out” for months after. Being injured is no fun! But, it’s better when you can listen to your body and take it easy if needed.

Do you ever see yourself NOT working out and being healthy like you are now?

NEVER!  I feel bad when I don’t work out! My back hurts, upper and lower.  I feel weaker. I don’t feel strong and like myself.  It bleeds over into my self confidence and I just don’t feel good when I’m not working out hard.  It is my stress reliever so I feel better mentally when I make time for workouts.  Also, healthy foods fuel my workouts and my life. I am able to do all of the things I want to do when I eat healthy. When I take care of my body through proper nutrition and workouts I sleep well, my moods are even, I don’t get headaches, etc.  It is a blessing to get dressed in the morning and not feel horrible about the way your clothes fit. I get a sense of control over my weight and feel good about being able to look and feel the way I want to look and feel!

I also have a very important goal ahead with the next chapter of my life hopefully including children and it is the most important thing for me to be a great example of how to live a healthy and balanced life for my family!  I think that women are the center of the family and that we can guide our family in any direction….for me, that will be toward health and wellness.  I do not want my children to struggle with an eating disorder like I did or their weight in general.  We have the knowledge now and I want to share that with my children someday!  Also, my husband eats and lives this way with me…so I don’t think he’d stand by and let me be lazy!

What do you say to people that make all kinds of excuses for not working out- no time, no money, busy job, not motivated etc.?

Nothing at all.  I can’t change them. I can’t fix them. If they want help, I will help them. If they are unwilling to change, I will not waste my time.  I know it’s hard! And, I don’t know how hard it must be with children. I have not yet experienced that. But, I do know that if you want it bad enough you will make it work…that goes for anything in life.  I will give them the information they need, but it is up to them to do what I teach them and if they are unwilling, I will wait until they are. I feel like health is an investment in your life and your future.  I feel like the importance of working out and eating right is about more than vanity…it’s about living LONGER and feeling better during every minute so you can truly live your life!

Where do you workout- gym, home or both?

BOTH!  For me, there is no replacement for the gym. I am a gym rat. I love the sound of the plates hitting each other.  I love the outdoors though also.  I enjoy getting on my bike and just going!  I have P90x and enjoy fitting in a workout at home on a rainy or busy day. I enjoy a yoga DVD to change things up or a pilates DVD since I’ve been sick.  Some days I don’t want to go to the gym…I’m too sick to spread my germs or I just don’t want to talk to everyone!  I think there are different things for different times, days and people.  I enjoy them all.  I also make it a point to park far away when I can and walk when I can to get as much exercise as I can….all the time!  I like to get in exercise daily just by taking extra steps!

Favorite tunes on your iPod for workouts?

Sometimes it’s about the beat of the music and other times it’s about the words and inspiring me to keep going!  I like slower music sometimes when I’m lifting slowly and faster beats during HIIT cardio for example.  I also like songs that make me think of great times, great workouts or great moments in life that put me in a good “head space”

Recent faves:

“It’s your life”  Francesca Battistelli

Black Eyed Peas “Boom boom pow”  “I Got a Feeling”

David Gretta “Sexy Bitch”

Alltime faves:

“Nasty Girl”  Nitty (Crossfit workout background music…rocks!)

I lift to 3 Doors Down often when I’m in a mellow mood – lifting heavy, slow and steady.
I always like P!nk and Britney Spears – I have a lot of guts admitting to Brit….so be nice to me!

Saving Jane “SuperGirl”

BTW, when I lost all my data recently I lost my Workout playlist and as I typed this I realized this list is old and lame….I need better music. It’s added to my To Do List. “iTunes. Build better workout playlist….soon”

Favorite “cheat type meal”?

I have so many!  I find I get sick when I eat out bad foods now. I really have to be careful and watch my portions.  My favorite cheat foods are always desserts! I love dessert! I love ice cream and cake. I love Black Tie Mouse Cake at Olive Garden. I love milkshakes (whoa calories!) and ice cream.  My husband and I try to have a cheat meal a week and we will rotate between pizza, Mexican, a deli we love, breakfast (pancakes and biscuits), Italian, etc.  We still try to make healthy choices knowing that when eating out you are not eating healthy!  We eat out very little and like it that way!

What motivates YOU?

I motivate myself. I did a long blog post on this recently. http://fitoriblog.com/?p=862

I am motivated by my blog readers who support me. My husband motivates me and my best friends keep me going.  I want to be the best I can be. I want to live a healthy and long life. I am scared of being sick and missing out on life.  I want to be a good example for my future children.  HEALTH is my motivation. It’s not about looking good…that will come with being healthy.  I try to fuel my body so I can live and enjoy my life!  I’m doing a fertility series on my blog and that motivates me also. The thought of being pregnant someday is SO motivating!  The thought of your body not being your own anymore makes healthy decisions seem so much more important!

Before ~ May 7, 2009

After ~ May 8, 2010

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