Everything Fitness

Arnolds 2011

2011-03-08T03:38:00Z

So I just got back from a long weekend at the Arnolds! I have to say it was an amazing and inspiring weekend! Just to go and take it all in, to absorb the energy, is truly an experience that I will never forget.
I was able to see old friends, and make new ones too!
Navigating through the site to preplan my visit seemed a bit intimidating, but once I arrived I no longer worried about sticking to a schedule. There was so much to see and do at the expo alone! There plenty of vendor and booths to visit and events within the convention center to keep me busy!
The expo hall was crazy! The expo hall was so packed on Saturday, it was difficult to even navigate through the sea of bodies. I have never see a crowd come to such a halt over the possibility of a free t-shirt! LOL
It is definitely an event that I hope to make an annual one! My hubby is even hooked!
I have plenty of picture up on the facebook page. Check them out and I will be getting some over here in the albums as well!
I have lots to catch up on after my extended weekend trip...I hope you all have a wonderful week and fantastic workouts!

A long time coming

2011-01-31T00:30:00Z

So it has been a while since I have last posted. Since you last heard from me, I finished out my 2010 competition season. I competed in a total of 4 competitions in 2010. It was a wonderful season and I was fortunate enough to meet so many wonderful people and build some great friendships! I am also so pleased that I ended the season winning a figure PRO card. I will be competing in two shows this Spring, and NGA PRO show and an IFPA show.
I spent a long off season letting my body recoup after a hectic schedule and to build some nice quality muscle. I am now 14 weeks out from my PRO debut and have begun my preseason prep. It should be an exciting journey. Each prep I learn so much about myself as a competitor and a person.
So here is to a fruitful 2011!!

Get your FeD gear at Jen Hendershott's 2010 PHAT Camps

2010-02-05T20:07:00Z

Iron Diva Fitness is so proud to announce that you can find FeD fitness wear at Jen Hendershott's 2010 PHAT Camps and Retreats. We are so excited to be working with Jen H and her team. Look for our gear! More excting things to come!!
Check out the 2010 schedule at:
http://www.getphatwithjen.com/

Getting Fit in 2010! A few tips for sticking with it!

2010-01-11T21:25:00Z

Is your New Year's Resolution to get fit in 2010? The following are a few tips to help you to stick with it so you can make this your best year yet!

- Get some new gear. Sport some new gear at the gym or at home. This always makes us feel good. Looking good builds confidence so treat yourself. Check out our Interchangeable Belted Pant sets. These offer versatility that allows two looks out of one set. Get more for your money!

- Set reasonable goals. Don't be frustrated by media embellished "success" stories. Realize that losing weight slowly in smaller increments is the healthy way to go and you are more likely to keep it off.

- Find a workout buddy. Having a friend to help keep us accountable helps us to stay on our toes. You are more likely to stick with it if you have a partner to help motivate you! If you don't have a workout buddy, join an online community to help offer support through your journey. www.FitnessRxmag.com has a wonderful group of ladies who will support you and offer you advice. www.OiliciousLife.com is another good place for ladies who are serious about fitness. Tell them we sent you!

- Don't overdue it!! If you jump in and overtrain from the start you are likely to fizzle out. Just as you should set reasonable goals, you will want to develop a reasonable plan to get there.

- Diet is a huge part of your fitness goals. Don't forget to clean your diet up to maximize your progress.

-Take pictures of your progress. In the end you will be so glad you did! It is amazing to compare before and after pictures. It is a great tool for helping you to continue your fitness journey!

- Reward yourself for doing well. Treat yourself to a new pair of jeans or a new workout outfit! You deserve it!

Good luck and Happy 2010!!!

Competition Meeting Blog Spot

2010-01-07T18:09:00Z

Girls this is where we can all communicate back and forth. Discuss competition plans, ask questions, and give updates.
Subscribe so that you get updates when there are new posts here.

Thanksgiving Side Dish

2009-11-23T01:59:00Z

Great healthier version of a typical Broccoli Casserole!
Try this:

Broccoli with Lemon Almond Butter

Ingredients

1 head fresh broccoli, cut into florets
1/4 cup butter, melted
2 tablespoons lemon juice
1 teaspoon lemon zest
1/4 cup blanched slivered almonds

Directions

Steam or boil broccoli until tender, approximately 4 to 8 minutes. Drain.
In a small saucepan, melt butter over medium low heat. Remove from heat. Stir in lemon juice. lemon zest, and almonds. Pour over hot broccoli, and serve.

Nutritional Information

Broccoli With Lemon Almond Butter

Servings Per Recipe: 4

Amount Per Serving

Calories: 181

Total Fat: 16.1g
Cholesterol: 31mg
Sodium: 108mg
Total Carbs: 7.4g
Dietary Fiber: 2.8g
Protein: 4g

Recipe courtesy of Sue at allrecipes.com

Happy Thanksgiving!!

PHAT Camp Rocks!

2009-10-12T00:24:00Z

Well ladies, I just finished my weekend at Jen Hendershott's PHAT Camp.
It was a wonderful weekend of fitness, nutrition, and inspiration! We had a wonderful group
of ladies from all walks of life and at all levels of fitness ability. Yet, we all fit into the entire weekend!
Jen is very approachable and covers an array of topics that relate to well being. We had some wonderful
discussions that applied to the ladies in the room. She and her wonderful staff truly create an inspiring
experience and create a bonding atmosphere.
If any of you ever have the opportunity to attend one of these wonderful events, I would truly recommend it!
Check out her camp dates and locations at (2010 dates/locations to be announced soon):
http://www.getphatwithjen.com/

Safety When Weight Training

2009-09-20T19:47:00Z

Tips for safe weight training:

Perfect exercise technique and form prior to adding additional resistance.
Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift. Think "control" through the ENTIRE movement.
Work within an appropriate repetition range (6-25 reps/set for most adults).

Food for thought....Happy training!!

Weight Training for Cancer Survivors

2009-08-14T02:35:00Z

Hey, I came across this interesting article that boasts weightlifting for a unique population.
I thought it would be of interest to many of you.
Check it out and see what you all think.
http://www.msnbc.msn.com/id/323ir90238/ns/health-cancer/

Protein Whip

2009-07-23T23:28:55Z

Ok, girls, I am like most normal ladies. I get the occasional sweet tooth...okay who am I kidding. I am ALWAYS craving something sweet. I totally believe that you should enjoy what you eat, but that it should also provide something for your body. In other words I don't like to simply dump junk into my body. Don't get me wrong, I have the occasional planned treat, but I try to stay on track. So what is a girl to do when that nagging sweet tooth comes calling? I like to make myself a little treat I call, Protein Whip. Nothing fancy, but it does provide a protein source and some good healthy fats. So here we go...

Protein Whip

1 scoop of protein powder (I love this with chocolate..try the PGN brand..or banana flavor)
2 TBSP Sugar Free Cool Whip
1 TBSP Natural Peanut Butter

Mix the SF Cool Whip and NPB until well blended. Add the PP and mix well.
Eat immediately or refrigerate for later.

Enjoy!!

Welcome

2009-07-22T23:11:30Z

Welcome to my blog. Please check back soon for new entries.