By Popular Demand.....My Transformation Revealed



My Before - June 2006

I have finally jumped and done it.  Many of you have inquired in the past and have been interested in seeing the results.   Before there was a Recipe for Fitness™ website.... there was a figure competition for Tabitha (Hey that's me!).  It was a grueling battle within me to cross a stage and join the 1% of the athletic population that was exploring the world of body building and figure.  For me, this happened back in September of 2006. 

My motivation was two-fold.  First, I wanted to step out of my comfort zone and see if I had what it took to push and fine tune my body beyond its limits. I had a dream, I had a plan, I had a fabulous trainer (Thank you Jim Caiafa), and I executed.  It was nothing less than a 24 x 7 process that consumed me for 14 weeks from June until September of 2006.  The results I got, as you will see, were more than I could have hoped.

My second purpose was to experience and learn. I became a sponge of knowledge.   I wanted to learn exactly every detail of what it took to prep for competition.  I wanted to know what it was like to set a GOAL (a S.M.A.R.T. one mind you), prep my meals, fine tune my diet, live on fat blasting reductions in carbs, perform two-a-day workouts and cardio followed by posing with no energy in the tank, in addition to organizing hair, nails, suits, and shoes to create a total package to present.  I wanted to experience every feeling from head to toe. 

Why you ask????.....Well, because I knew that wanted to help others achieve the same goals.  I have always had the motto that I would never make a client do anything that I would or could not do myself.  I felt like if I understood what it took to get myself there, I would definitely be prepared to help get others there also.   I would know and understand exactly what they were going through, exactly how they felt, exactly what they were going to feel next, and exactly what the next step was to get them to their “stage”. 

Often times I have tried to express the feeling of standing on the stage after show prep and have never been able to completely accomplish the task or barely do it justice.  I mean, how do you express in a few words 14 weeks (for some it’s many more) of day in and day out work, standing on a stage scantily clad, flexing EVERY muscle you have at the same time (yes, I was shaking on stage) while making it look easy combined with nerves, excitement, pride, and joy knowing that you have just crossed the finish line of the biggest goal you have ever set for yourself?  The answer is… you don’t.  You have to feel it for yourself to believe it and understand.   It is an experience like no other and one that is burned into my memory for life. 

I have debated back and forth if I should post my pictorial journey on the site because it was a few years ago and relatively speaking, not current.  However, it is a big part of who I have become and how I got here, so I really wanted to share it with you.  It is difficult to express how much the power of setting and acheiving a huge goal (whether it be competing in a show, losing a large chunk of weight, or achieving a healthy lifestyle) can impact your life.  The feelings are those that have to be experienced to truly be understood.  I can assure you though that all of the blood, sweat, and tears (and there were many) are BEYOND worth it.    As 2012 approaches (Quickly I might add), I encourage you to create your own “show date” and dedicate yourself to achieving your life changing goal.  I can assure you that you won’t regret it and you certainly won’t forget it.  With that in mind, I have posted for you all, my 2006 Show Transformation journey. 

You can find it by clicking the 2006 Figure Show Transformation tab at the top of this page or by clicking here:  http://recipeforfitness-tabitha.blogspot.com/p/my-show-transformation.html

Have a Safe, Happy, and Healthy New Year!





Twas the Week Before Christmas........

Twas the week before Christmas, and all through the gym,

The instructors were teaching, class numbers were slim.

The schedules were hung, by the classrooms with care,

In hopes that more people, soon would be there.

Some people on treadmills,

Some snug in their threads,

While visions of protein shakes, Danced in their heads.

Myself in my Reeboks,

And Papa in his cap,

Had just settled into,
 The giant squat rack.

When out on the floor, there was such a clatter,

We racked our weights fast, to see what was the matter.

Across the gym floor our eyes flew like a flash,

With my mouth gaping open, I let out a gasp.

The floor on the breast of the new fallen sweat,

Gave the lustre of workouts, still happening yet.

When, what to my wondering eyes should appear,

But a man with a client, getting kicked in the rear.

The man was a mountain, so lively and fit,

I knew in a moment, it was Trainer Nick.

Trainer Nick was dressed sporty, from his head to his feet,

His body was lean, from clean food he would eat.

Bundles of resistance bands, hung down his back,

He was always prepared, no client would slack.

More rapid than eagles, his orders they came.

He yelled out the next one, each task had a name:

“Now Bench Press! Now Squat Jumps!

Now Lunges and Curls!

Do Crunches! Do Dips!

No, you’re not gonna hurl!

To the top of the bench!

Get your butt on the ball!

Now burn away, burn away,

Calories all!”

The client looked up,
 At her trainer and sighed,

The obstacles faced seemed to mount to the sky.

With a shake of Nick’s head,

The client, she knew,

She had to keep going,

It was what she must do.

They worked every muscle, until they all failed.

And that’s when Nick really, started to wail.

“You can do it! Believe It! Achieve it!” Nick said.

“That which will not kill us, will build strength instead!”

Nick spoke many words, cheered on the hard work.

His client relieved, at hour’s end she did perk.

“I did it! I made it! I’m alive and feel good!”

“Thanks for making me do, the best that I could!”

As Nick put his hand on her shoulder he said,

“Great job, the goal’s closer. You’ve nothing to dread!”

And I heard Nick exclaim as he walked out of sight,

“Stay true to your goals! Don’t give up the fight!”

--Tabitha Citro

Give me a G!!!

Give me a R, O, U, P

Give me a 2!!!!

What’s that Spell??????

 Group 2!!!!

They have said good-bye

to another 8.3 lbs!!!!!!

There is nothing stopping these ladies as they charge through the holidays with their eyes focused on their goals.   Check out the transformation page as well as their individual pages for all the latest updates.  In addition, ALL of the participants have openly shared this week what goal weight means to them.  Take a look here and see what they said:  www.recipeforfitness.com/transformation.html

Everyone is officially 1/3 of the way done!!!!!!  Woooohoooo!  We are loving the cheers from the crowd and so are the ladies.  They couldn’t be more appreciated, especially as the holidays are upon us.  If you would like to wish them well, please drop a line to info@recipeforfitness.com.  You can check out all the submissions at:  http://recipeforfitness.com/transformation/support.html

STAY TUNED FOR.....

New Progress Photo updates and 1^st Month Stats!

 

Everyone Needs a Break!

In an effort to reduce the radiation poisoning we were receiving from our computers last week, Friday afternoon constituted a much need girl outing to the mall.  Chelle and I really took advantage of the brief break.  We tore up the mall and wreaked havoc everywhere we went.  Some of the following was too good not to share. 

There is nothing like getting together with a great friend…….

Finding the perfect shirt……..

And, Partaking in the perfect treat (A New Favorite I might add! Thanks for coming into our lives Caketini!)……

WARINING....If you see these two individuals running around out in the open, turn and run the other way immediately!  They are considered to be dangerous!

Smile! and Have a Great Day!

No Pain, No Gain: ABS of Steel Workout!

So, every week I teach a 15 min Abs class followed by a 45 minute Muscle express class.  In that first 15 minutes all we do is ABS ABS ABS.....very little rest, slam 'em and get done.  Yes, it is a challenge and yes, sometimes soreness seems to exponentiatied (is that even a word???) depending on the exercises and order in which we do them. This is EXACTLY what happened this week.  OMG!  The exercises were perfect, the order was perfect, and it hurts soooooooo much to laugh right now!  In an effort to spread the love, I thought I would share with you all what we did so that you also might be able to also partake in the abdominal soreness.  The only equipment that this workout requires is a stability ball, a mat (optional), and YES mental focus to push past the burn!  Keep in mind though that all of these exercises can be adapted to use without a stability ball if you do not have access to one.  Just go ahead and perform them on the floor.  :D


Remember this is a 15 minute circuit style workout.  Move rapidly from one exercise to the next so as to maximize the burn and hit every abdominal muscle fiber that exists! 
NOTE:  SB = Stability Ball


1)  SB Crunches - 30 reps  (http://www.physicalfitnet.com/exercise_video/crunch_on_stability_ball_with_arms_across_chest.aspx)
2)  SB Cross Over (Oblique) Crunch -  30 reps/side(http://www.physicalfitnet.com/exercise_video/crunch_with_rotation_on_stability_ball_with_arms_behind_head.aspx) -3)  SB Reverse Curls - 20 reps
(http://www.youtube.com/watch?v=PAl-awGIzDU&feature=player_embedded)
4)  Plank Walk Ins & Outs (See below for description) - 12 using hands only, 12 using feet only, 12 using both hands and feet
5)  30s rest, then repeat the circuit 2 more times

Plank Walk Ins & Outs - For this exercise, get in plank(push-up) position on hands and feet.  With feet only, move right foot outwards, left foot outward, right foot inward, and then left foot inward.  Repeat 12 times.  Then repeat the same motion only with the hands.  For the final challenge tighten abs and move both hands and feet at the same time.

Feel free to add this circuit to your current workout or do it on its own.  As always, make sure that you warm up before you do it, your form stays good and that you stretch after.

ENJOY!

Can You Hear It???

They are cheering all over the WORLD!!!

Felicitaciones!

Complimenti!

Glückwünsche!

Συγχαρητήρια!

Félicitations!

Comhghairdeas!

Pongezi!

Translation…

CONGRATULATIONS!
Group 1 is 8.0 lbs leaner!!!!!!

COMING SOON.....New Progress Photos and Month 1 Stats! 

This is fantastic!  Please check out the transformation page as well as their individual pages for all the latest updates.  Every one of the ladies did another amazing job!  Their hard work is paying off!  Woo hoo!  They are losing inches and clothes sizes!  We could not be more proud and are thrilled with their progress so far!!!!

As these ladies move into the next phase of their transformation, let's continue to cheer them on and offer them support.  They are working hard day in, day out, and some even into the night to get to their goals.  If you would like to let them know you are thinking about them, please drop us a line at info@recipeforfitness.com.  All of the words of encouragement we get can be found here:  http://recipeforfitness.com/transformation/support.html



The "Get in the Game" Arsenal

It all begins one day with a VISION.  After being slapped by inspiration, motivation, or the unfortunate desperation, you determine what it is you want, where you would like to be, how you would like to look, or how you can make things better.  A very vivid big picture has been formulated in your head.  Then all of a sudden the “Evil Thought and Fear” monster rears their ugly heads in your mind:

"HOLY COW what are you thinking?!?!  I could never reach this; I am too far gone.  Maybe I am just meant to be this way.  How would I start?  What if I fail?  I can’t do that, don’t ask me to commit to something I can’t do.  Maybe my vision is worthless.  Oh, well this is hopeless.” 

The big picture becomes insurmountable and scary and it is easier to run and hide than to dismiss the apprehension and face the fear to get what we want.   How do we mentally get our heads on board????  Realize the arsenal of weapons at our disposal and taking full advantage of them. 

Weapon 1…CONTROL:   You have the control to change your situation.   You have the control to design a plan, to get the proper help and support, to carry out a plan, and to even adjust a plan when necessary.  Take charge and accept the control to get your mind in the game and keep it there until you have finished what you started.  Change the negative thoughts of “I can’t” and “I’ll try” into “I can” and “I will”!  I know that this is not easy and I assure you this task will forever be unending, but I can assure you that when you truly control the mind you assume the advantage and there are no limits to what you can achieve.

Weapon 2…BREAKING IT DOWN:  (No….I did not say Breaking Dawn! However, Go Team Edward! But I digress)   It is very difficult to jump from the beginning to end to immediately get what you want.  As a result, it becomes necessary to break the big picture down in to smaller manageable pieces for you conquer one by one.  Each piece is a smaller step or milestone that on its own may not seem like a big deal, but when added together with all the others lay the path to your final VISION.   It is equally important to treat the achievement of each milestones as a VICTORY (imagine big band fan fare here!).  Make sure you acknowledge and reward these victories to stay motivated and moving forward.  Reward ideas may include:  shopping, a trip to the spa, new book, new music for your workouts (PLEASE NOTE:  I did NOT list food as a reward)

Weapon 3….SUPPORT SYSTEM:  Surround yourself with the help, love, and positive influence of a team that will encourage you along the way.  This team should be comprised of family, friends, support groups, church, or even people with the similar visions for themselves.  Tell them your plan, what you want, why you want it, how you plan to get there, why you need their support, and MOST IMPORTANTLY, how they can help.  No one should ever walk the path to their goals alone.   Have the courage and strength to take others on the journey with you.  Take comfort in knowing that you can draw strength and energy from them when the road seems to gets harder, longer, and seemingly more treacherous.  Do this an increase your chances exponentially for success! 

Weapon 4…..VISUALIZATION:  Picture in your mind achieving your ultimate vision.  Picture yourself completing each and every small step and task along the way; no matter how hard it may be.  Walk vicariously down the paths of other people that have walked similar paths to yours and reached similar goals.  Visualize their stories by talking to them, reading their blogs, looking at their photos, and learning about their successes and failures.  Let the images of other peoples stories motivate and inspire.  Taking advantage of visualization exercises such as these help to gain, re-gain, and maintain control of the mind and focus on the finish line.

In an attempt to save the empathy for the chat room, I am telling you right now to GET GOING!  (Yes YOU! and Yes, that is me yelling) ATTENTION:  This is your kick in the A$$!  You are fully armed with the above weapons to start attacking what you want NOW.  I repeat..... Put them to work NOW!  DON’T wait until next Monday, after the holidays, or when the next vacation is suddenly upon you. I am formally empowering you with the permission you need to get on the road and start walking towards a better you.  Dreams, visions, and goals must be earned and that takes hard work.   If the journey was easy, the goal and the vision wouldn’t be worth it.  From hard work sprouts appreciation and respect for ourselves, for what we have achieved, and what we are to become.

So……WHAT THE HECK ARE YOU WAITING FOR!?!?!?!?!?! 

Step 1….TAKE CONTROL! 

Step 2….GET YOUR HEAD IN THE GAME!

"News" for December

Ok....I can not believe the week is over and that we are already in a New month.  Lot's of NEW things in my life this week to get me moving in the right direction and to stay motivated for the end of 2011! 

First... a New Gadget!  Ever since I did food prep with Chelle a couple of months ago I have totally been wanting one of these....  I can't wait to put it to good use because I have never really been a fan of cooking and I HATE cutting up veggies when I cook.  This is going to be a step in the right direction to streamlining a weekly food prep routine!  YES!!!!!

Second...New Hair!

Over the years I have been known to have adopted quite a few different hairstyles.   My theory...it is just hair, it can always be changed.  I have frequently thought it would be funny to put a pictoral evolution of what my hair has looked liked.  I will go ahead and save that project for when I have some free time (mental note....schedule that one out until at least 2015).  Well, I have struck again in an effort to simplify life and reinvent myself.   I have always been a fan of really short hair but have been really nervous to actually take that plunge.  You know that you are in trouble when you walk up to your hair dresser and ask them if they want to have some fun and they proceed to get this devilish sparkle in their eye.  Well.....I jumped and here is the result.  I am happy with the outcome and I am convinced that short and dark is now the new long and blonde.

 

Third.....New Music! 

My December cardio playlist is finally finished and posted!  I ran the gamut of decades and genres on this list, so hopefully there is something on there for everyone.  Be sure to check it out on the Workout Music page.  My new favorite song right now has to be...What Doesn't Kill You by Kelly Clarkson.  If you have not heard it yet, make sure you give it at least one listen because it is really good. 

Somebody Call the Fire Department or......

....Get a fire extinguisher because the Group 2 transformation participants are coming to the end of their first two weeks and they are ON FIRE!

CONGRATULATIONS GROUP 2....

You are 8.5 lbs LIGHTER and two weeks STRONGER! 

You have definitely made us so proud!  If we keep this momentum up, everyone is going to see some amazing results and transformations.   Make sure you check out their individual pages for updates and journal entries on how they are doing.  http://www. recipeforfitness.com/transformation.html

We are constantly in the process of making changes to the site so check back often for all the new and exciting evolutions of how the gang is doing and to see what is NEW!  Also, don't forget..... if you would like to offer your two cents or even better...five dollars of support ;) for these ladies please check out the support page and drop us a line….

http://www.recipeforfitness.com/transformation/support.html

It is kind of like giving them a “cyber hug” or a “virtual high five”!  Thank you to everyone who has contributed so far. Your words of encouragement go a loooooong way in helping them on their journey.  To the ALL of the tranformation participants we say  

GREAT JOB and Keep GOING! 
You are well on your way!

Let's Celebrate!!!!!

I must absolutely open with huge CONGRATULATIONS for both of the transformation groups today.  The powerhouses in Group 2 have kicked off their first week and are rolling!   We are with you ladies every step of the way.   To both groups I say...maintain your focus and remember your goals as you bust through and KILL THIS WEEK! 

Just as a quick side note, I would like to take time out to recognize Kathy Wyatt who gets the “Powerhouse Award” of the week.  Apparently, being filled with excitement and motivation to get into her first workout at the gym, she innocently picked up a kettlebell that had an 8 on it at her gym to use for her one arm kettlebell squat swings.  As she pushed through her sets, she tells me all she could think about was,”Wow! This 8 lbs is challenging…I don’t remember 8 lbs being this heavy”.  It was only after she completed her third round that she realized the 8 on the kettle bell was referring to 8 KILOGRAMS….NOT POUNDS! 

Hmmmmm….....let’s see there are 2.2 lbs in 1 kilogram…..

Hmmmmm…….Have you finished the math yet???? 
That is 17.6 lbs!!!!!  GREAT JOB Hercules!......ummmmm, I mean Kathy! 

As a result, Kathy is now officially deemed the “Kettlebell Queen”!

Group 1, in their second week, had their check-in calls last night……. 

MAGIC number = 17.4!!!! 

17.4 collective pounds lost since group started on November 14^th!!!!  These ladies are KILLING it!  Chelle and I were literally doing the “DANCE OF JOY” on and after every phone call last night. (Multiply the silliness of the mental picture in your mind right now by about 10 and that picture will be pretty accurate)  To the ladies we spoke with…..Thank you for working so hard, we could not be more proud of you!!!!!  This is only the beginning of your success.   Healthy lifestyles are supported by solid foundations…..Solid foundations are built with the focus, consistency, and hard work.  Obviously, you had ALL THREE this week!   Keep up the good work!

Just a reminder to everyone, if you have not seen the individual pages for all of these incredible ladies you must check them out:  www.recipeforfitness.com/transformation.  In addition to their bios, you can now read their personal weekly journal entries and see their progress as they work through their 12 weeks.  Check it out and see what Ashley got caught doing in her car this week…..?????? 

Holy Roasted Turkey, Batman!!  I can’t believe Thanksgiving is here.  I am soooooooo excited, every time I think about it I start drooling (again, not a pretty picture).  I am a self proclaimed carb-monster with a very large week spot for stuffing.   I fight on a daily basis to keep that monster tamed and in check.  Ok, focus……Chelle hit the nail right on the head yesterday in "It's Almost Thanksgiving" when she spoke about free meals, and portion size.  When you have a goal, you have to avoid finding yourself falling into this trap…… 

How do you do this????   You absolutely have to create a PLAN.  Planning to attack Thanksgiving instead of allowing Thanksgiving to attack you will leave you feeling satisfied, treated, guilt-free, and still on track.  Know what you are going to do ahead of time.  My advice is to move through the holiday as if you would any other day and eat your 5-6 healthy meals.  Don’t skip any.  By doing this you avoid sitting down at the table famished (the kiss of death for anyone) and feeling like you have to load up your plate and eat everything in sight.  Plan out the things that you really want to eat and eat them guilt free in reasonable portions.  Then get back on the plan. 

Thanksgiving Fact:  The average number of calories consumed on Thanksgiving day is 4500 with 229 grams of fat…..Are you kidding me?!?!?!?! 

Trust me when I say that I too have for so many years been a willing victim of overeating on Thanksgiving.  I have been known to eat until I am so stuffed that I can’t even sit up straight.   The prizes I win for doing this…  immediate mental feelings of regret, physically feeling like garbage, sabotaging any progress that I have made toward my goal that week, inherent feelings of lethargy, and horrible workouts the next few days.  

In light of this revelation, I have decided to implement a couple of extra precautions into my plan to make sure that I don’t "Gobble 'til I Wobble"!

First, I am going to go participate in the annual Thanksgiving Day Turkey Trot.  Yes, I will be up bright and early (Thank goodness for Starbucks to get me going, and TIVO so I don’t miss the Macy’s parade on TV) in the crisp air with 1200 of my closest friends chasing down a person dressed up as a Turkey……. (This is NOOOOOOO lie!)

Second, last week at the mall with Chelle,  I found the perfect tool to help keep me honest and my portions in check.  The last piece of my plan!  While everyone is eating off of the fine china, I will be using my new........

well....this....

I am all SET!!!!!   I hope that everyone has a safe and Happy Thanksgiving! and remember.....

DO NOT to Gobble 'til you Wobble!