Is This You???

HAPPY
NEW YEAR EVRYONE!!!!!
2012!

I received an e-mail today that I wanted to share with all of you.  Of course, the names have been changed to protect the innocent ;)  I know that many of you may have asked yourselves these same questions.  I have asked them myself in the past.  So, for my first post of 2012, I wanted to share my response.  This is for everyone that has in the past or maybe is currently in the present doubting the path of their journey towards a healthier, better person.  Have you ever asked yourself whether it is all worth it, and how to keep going when the road gets bumpy?  If so then, please, read-on... 

E-mail the we received today.....

Dear Tabitha and Chelle,

I don’t want to be a bother however you have both probably been here and conquered this so I just wonder how you made it through the rough spots.  The diet and workouts are going fine, it’s the mindset.

I honestly have never made it as far as I have and now I can see why, I get so particular and hard on myself for not seeing better results and start to question:  "Am I working hard enough and am I being careful with my diet?"  This time I know I am because I have the journals to prove it to myself."

I know all the right things to tell myself “It took years to put it on.  Give it a few weeks to take it off”, but, I hate this beating yourself up feeling.  Then the comparisons start, with other success stories, really? Why do we do this to ourselves?  Just suck it up, get over it and move on? Will it go away on its own?

I really had to laugh yesterday when I went to a decorating website and the quote about the towel was front and centre.

“You going to throw in the towel, or use it to wipe the sweat off your face?”
– a decorating website!

LOL, made me laugh.  Definitely using the towel however how have you made it over those times?

Any advice is appreciated.

My Response:

Welcome to the mind game that is getting healthy.  First, let me tell you that what you are feeling is completely normal.  Everyone that has a health goal that would take a long time to get to goes through the same thing that you are going through right now.  How you respond to these feelings, however, is what is going to separate you from the rest. 

The way that I see it is that you can look at it in two ways.   First, you can say “well…..it seems that what I am doing is no good, I may as well give up, this is not going to work, what’s the point”.  This is what you seem to have done in the past.   I have one question for you though…..Has this gotten you to your goal yet?......NO!  So why walk that same road?  Why not say this to yourself…..

“I am seeing a little bit of progress.  Even through the holidays, when I have tended to gain more weight in the past, I was able to maintain.  Wait??  Does that mean that I am learning to change my lifestyle to something that is more maintainable?  YES!  Hey, this is progress!  Ok, now what do I need to do to get the rest of my goals?”

Let me answer this last question for you….YOU KEEP GOING!

Weight loss and the science behind weight loss is a specific equation for each and every person.  Don’t get me wrong, the basic principles are the same, but the combination of them is going to vary between people because every “body” is different.   Your body is fighting change, therefore you have to stand strong and dictate to your body what is going to happen.  You are the boss not your body, not the other way around.  It may be time to kick it up a gear and push yourself  even more outside your comfort zone…..heavier weights, more intensity with the cardio, following your food plan to a “T”.  Have the courage to challenge yourself beyond your limits.  Do not underestimate your physical strength and stamina.   The one word that you HAVE to focus on now is CONSISTENCY.  Consistency in conjunction with the TOTAL PACKAGE (food, fitness, and positive thinking) is the ONLY way to get you past this rough spot.  It is not always fun and it is a challenge (otherwise everyone would be doing it), but it is what HAS TO HAPPEN.  Remember, going in the other direction has not gotten you to where you wanted to go in the past, so why take the same road?

You are correct, getting to where you are now did not happen overnight.  Getting to where you want to be will also not happen overnight.  No one said it was easy……neither physically OR mentally.  How do we get past the rough patches?

Well, I will tell you…..FOCUS ON SUCCESS.  This is why Chelle and I make a big deal about focusing on and acknowledging the successes, not matter how small they may be.  Focus on learning new exercises, eating new clean foods that are tasty, your clothes fitting better, cardio getting easier, not gaining weight over the holidays, working out consistently for as long as you have so far, and most importantly.....all the INCHES LOST!  These are ALL successes!  These are all successes that a stupid scale is not going to show you or acknowledge on its teensie, tiny, screen. 

Let them motivate you to WANT more, BE more, ACHIEVE more.  Then you take it one day at a time, one hour at a time if necessary.  If you find that you are consciously making the same decision over and over to eat right, workout, and stay consistent YOU ARE DOING IT RIGHT!  You will be making that decision over and over for a long time......most likely forever!  The more often you make it, the easier it will get.  Pretty soon BAM!!!!!  You are going to visually notice amazing changes.  It takes a long time for the “visual” changes to be seen, but that does not mean that things are not changing.  There is A LOT going on inside that you cannot see.   Don’t give up on those changes before you have the chance to see them on the outside.  Your new mantra for 2012 is this……..

Consistency = Success

(C = S)

Every time you start comparing or doubting yourself repeat that mantra…….and then do one more rep, take one more clean bite, or walk one more step on the treadmill.  ;)

....And anytime you need a reminder of any of this or how far you have come, let me know.  I am happy to virtually slap you upside the head and bring you back to your reality.  The reality is that you are doing it, you are making changes, and you are succeeding!

Keep up the good work!

Tabitha

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