Archive for January, 2014

January 22, 2014

Big Dreams! Big World!

Big Dreams! Big World!

Big reasons to get and stay fit. I’m hosting a webinar at 3:00 p.m. cst TODAY, free to anyone who wants to learn more about cellular detoxification. Well, and other ways to keep your battery charged up for the ride. Sign up at link below or email: lectrofit@gmail.com

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January 22, 2014

A Portion of Health and Fun

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Given the hectic season of life, the laser-focus on healthier living per New Year’s resolutions, and the fact we’re all pretty ‘creeped out’ about what’s happening with our health insurance costs, let’s chat about dinner. You want a healthy dinner, but you have time for a quick fix dinner. You want to be Rachel Ray in the kitchen, but you didn’t have time for a grocery trip today. You want the kids to say, “Mom this is awesome” but also feel good about what they’re eating.

Try these recipes out the next time you need a quick fix for healthy family dinners. Nobody has time, that’s why it’s time to get creative and crank up the sense of humor. Let’s go!

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Flatbread Family Fun

Flatbreads rocks! There are gluten-free versions, if you’re so inclined, and various flavors and brands are available in the bread or bakery sections of most specialty grocery stores. Grab a few options for the clan, and grab yourself the latest People Magazine for your chill out time later tonight.

Flatbreads are simple and everyone is satisfied. Grab toppings for each of your loved ones. You know what they like and what they detest. Throw in some organic spinach to sneak into each before you bake them in the oven. No one will see you. Cover the spinach with a sauce or other topping. Don’t forget to grab your favorite toppings, too! Some of our favorites are fresh veggies, lean, grass-fed ground beef, and bacon for the teenager, but I buy turkey bacon and he never questions it.

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On that note, if you don’t buy it, they won’t use it. Sure, they may ask for the (fill in blank), but you can always say you couldn’t find it and offer one of the healthier ingredients you did purchase. If they are hungry enough, they’ll manage. (Pick your battles.)

Family bonding time occurs as everyone designs their flatbreads. Ask embarrassing questions—that’s always fun for me. Ask about their favorite moment of today. Ask what they like most about you. (Kidding.) Sneak a glass of wine with your spouse, if one is available. If not, you’ve still earned a glass of your own. Put it in the sassy glass and toast to making it all happen today.

BEEP! Flatbreads are done! Have everyone grab a napkin and choose a seat at the table. Put someone in charge of grabbing waters for everyone. Deliver the flatbreads, and have a moment of gratitude for everyone’s health, safety, and other blessings you may want to share together. Enjoy dinner! Encourage everyone to try someone else’s flatbread to introduce diversity.

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Fancier Then Flatbread Dinner Night

Okay, so flatbread fun won’t do for tonight. There’s something special to celebrate? Okay, enter simple, yet sassy, salmon here!

Ingredients

12 ounce salmon fillet, cut into 4 pieces

Coarse-grained salt

Freshly ground black pepper

Toasted Almond Parsley Salsa, for serving

Baked squash, for serving, optional

Directions

Preheat the oven to 450 degrees F.

Grab a glass of champagne (or chamomile tea) for yourself and toast to your hard-working day. Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with fresh or slightly steamed in-season vegetables. For children who need some more flavors, offers some Parmesan sprinkles and a sea salt/pepper mix on the table.

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Serve in cute or fancy cups, dishes add celebration to the dessert, so if there’s something fun to celebrate (and isn’t there always something?) break out the fancy dishes.

Fit and Fun Dessert 

Blend frozen fruit of choice with protein powder of choice, coconut water, and chia seed. Even on a chilly night, it’s creamy, sweet goodness.

Don’t forget to put your super hero cape on before you start preparing dinner. That just never gets old.

Now, some food for the soul compliments of my husband, Captain Pruett:

“When everything seem to be going against you, remember that the airplane takes off against the wind, not with it ….”  ― Henry Ford

Make today worth it, friends!  –Lacey Pruett

January 21, 2014

Track your progress…each step counts!

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There are tons of fitness trackers out there….from Polar Heart Rate monitors, to Nike Fuel Bands, Garmins, FitBits and Jawbones, the choices are never ending. How do you know which one to get and whether or not its not only right for you and for what you are trying to track. I am going to give you my personal experiences with some of these, in hopes to not sway your decision, but to give you some insight and help you make the best choice for you. 

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1. Polar Heart Rate Monitors—if you are going to track your heart rate, you have to use one that uses the chest strap. Ones where you simply put down your finger prints on a sensor of the watch are not near as accurate, and they are a nuisance during a workout. I used to wear a Polar Ft4 rather religiously, until it became no longer necessary for me to track my heart rate. (in other words I don’t care any more about how many calories I burn during a workout..I know when I am pushing hard, and when I am half -assing it). But, heart rate monitors can be a very effective way for you to see areas you can improve upon. For example, lets say you determined that your target heart rate zone you would like to achieve during workout is between 165-170 but you are only at a 125. This is a good indicator to you that you need to turn things up a notch. The downside of course is having to wear the chest strap. While not uncomfortable its not something you necessarily want to wear all day everyday. 

2. BodyBugg–I used to wear a BodyBugg back when they first came out and everyone was wearing them on their arm. I actually thought they looked really cool. The technology has probably changed since I last wore one (I am thinking it was like 5 years ago) but at that time it would tell you how many calories you burned, but it wouldn’t tell you your heart rate. Pet peeve–when women are dressed up wearing a bodybugg on their arm. 

3. Nike Fuel Band–as you may or may not know I am a Nike Trainer and Ambassador. I was given a Nike Fuel band. At first, I didn’t want one, and then when I was given one to try out, I fell in love. First of all, I am obsessed with all things Nike. TRULY! Secondly, the design is cool. Its essentially a digital bracelet that alerts you all day of your activity. Downside…FUEL is a Nike creation. Everyone can earn fuel the same no matter size or gender where as with calories we all burn them differently. You are thinking, hey that is cool. And yes, earning Fuel points is fun. But because its arbitrary it won’t give you an accurate count of how many calories you burned. Also, it goes based on  movement. You could literally sit still and just wave your arm in a circle and earn fuel. The app is really fun though and it can be fun to try and earn more fuel than someone else who has a fuel band. 

4. JawBone or FitBit–I didn’t plan on ever getting one of these, even though I liked the idea of tracking my sleep, something that both of these do. I won a JawBone from the certification department of Beachbody, so I thought okay, lets see what this can do and let me tell you I am obsessed. Yes, it tracks your steps, and your activity level. Yes, their is a cool app that goes along with it and syncs with other apps like MyFitnessPal or MapMyRun, but for me the obsession was in the sleep tracking. I have my nutrition pretty well nailed down, and my workouts and training are pretty solid as well. But one area that I can definitely do better in is sleeping. I do not sleep enough. I am always go , go , go and I know that my body isn’t getting adequate sleep. I like the design of the jawbone, except its missing a display…only way you can see your progress is through the app, but I love seeing how long it took me to fall asleep and how long I was in a deep sleep etc. 

If you have further questions on my recommendations on any of these products , don’t hesitate to reach out to me at danielle@healthyhousewives.com. You can also follow me on Facebook at fb.com/fitandfunkywithdanielle. 

 

January 20, 2014

Holy Splits!

Pretty, right? Ha!

Pretty, right? Ha!

This time of year, my hands are a total mess. Here’s a sad equation for you: cold, wintery air outside + warm, dry heated air inside + multiple hand washes in a day + already very dry skin = deep and painful splits in one or more fingertips. No bueno! If you’ve never experienced the agony of having deep cuts form in the tender tips of your fingers or toes, consider yourself blessed. This plague of cracks began long ago as a teenager when I insisted on walking around the house barefooted during the winter. This led to many nights of limping around on my heels and the sides of my feet with my big toes covered in Vaseline, praying for relief. I finally smartened up and put on some socks! These days, my problems are my fingers. They pretty much kill me almost all the time.

I wash my hands more than most people, but you’d think I would have plenty of moisture in my life, as I’m usually up to my elbows in massage lotion. The irony here is that the only time my hands don’t hurt is when I’m working on someone. That’s when my hands are warm, soft, and greasy. But as soon as I step outside my therapy room, my hands dry up and the agony begins again. I’ve gone through hand cream after hand cream, desperate for help. Of course, there’s always Vaseline, but you know what my favorite portable emergency solution is? Neosporin and Band-Aids! I always have a set in every place I linger (work, home, and car), and pathetically, this was my most-wished-for stock stuffer. P.S. Santa really does listen 😉

This is how I spell relief--Neosporin and Band-Aids!

This is how I spell relief–Neosporin and Band-Aids!

Finally, A Miracle!

Miracles really do happen! My sweet mother-in-law sent me possibly one of the best gifts I’ve ever received. Of course, I couldn’t wait to share it with you! She found Julep Night Night Treatment Kit (Overnight Repair for Hands) at Sephora, and it’s changed my life, literally overnight! Check it out here: http://www.sephora.com/night-night-treatment-kit-P382716?icid2=Julep_Treatments_Carousel_P382716_image. This kit comes with a Skin Repair Serum, which you can use on your cuticles, hands, and face; and a Hand Crème, which is heavenly. The key here is putting only 1 drop of serum on your cuticles, then slathering your hands with the crème, then putting on light cotton gloves, and going to bed right after. Normally, I hate to have anything on my hands or feet while sleeping, but my misery drove me to make an exception in this case, and I’m SO glad I did.

Heavenly! Julep Night Night Treatment

Heavenly! Julep Night Night Treatment

If you have any miracle cures yourself for these vexing, agonizing cracks, please let me know. I’d love to share them with our HH family and friends!

Here’s to your happy hands!

Brooke

Happily ever after!

Happily ever after!

January 16, 2014

Cha – Cha Chia! Chocolate Banana Pudding

Hey ya’ll! I have a quick and easy recipe for Chia chocolate banana pudding.  There are only 4 ingredients and this a healthy delicious treat.  The chia seeds thicken in the liquid mixture and make a delicious pudding.  No more gelatin puddings for this girl!

For Pudding: 

  • 1 Ripe medium banana
  • 1 tbsp raw organic cacao or cocoa powder, unsweetened (optional)
  • 4 tbsp chia seeds (white or black)
  • 1 1/2 cups vanilla almond milk, unsweetened

Garnish optional: 

  • Sliced bananas
  • cacao nibs

 Directions

  1. Blend ingredients
  2. Refrigerate overnight in glass container
  3. Serve with optional garnish 

Did you know Chia seeds are the same seeds used to grow Chia pets.  It took me a while to figure that one out! But I think it’s funny they were being sold for years (since the late 70’s) as a kind of kitschy gift and now we are eating them for their amazing nutritional content!

By the way, we have this Hello Kitty chia at home, I’ll share a pic soon.  She’s about to sprout!

Kathy

January 15, 2014

VALENTINE’S DAY IS COMING!!

As evident on store shelves (and counters, and racks, and aisle displays…) the day to focus on appreciation and loving is coming up quickly on Feb. 14. Consider yourself warned! Start prepping and packaging yourself appropriately ladies! 🙂

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Don’t wait for something to be done for you. What plans are you making for your special someone or the loved ones around you?

Have fun! Be creative! Loving breeds love, and being lovable brings you more lovable people to love on. (Okay, overkill, sorry.)

Take the initiative to add a personal touch to your idea. (Anyone wanna go to Love Field with me and surprise my husband (a pilot, who will be totally embarrassed if I do what I think I wanna do)? By the way, anyone around my vintage still have a boom box and cassette tape of If You Leave by Orchestral Manouevres in the Dark?

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My official two piece for the 2012 Mrs. United States pageant.

 

 

Or I may just jump into this little number and actually clean the house. In that case, anyone have a favorite all-natural cleaner that scrubs for me, dissolves instantly, and one that can be used on carpet, wood, tile, granite, glass, and fabric?

Check out these ideas when you have a chance, and if you’re feeling a bit sassy this year, like I am! 🙂

1.wrap the toilets in a fur covering. That’s a tickling start to a Valentine’s Day morning.

2. Give him something pink to wear and tell him pink is the new black. He’ll have a ball accepting the compliments he gets for being bold enough to wear pink, and the world will know a. his wife/girlfriend made him wear it and b. he is loved.

3. LACE! It’s not just my name. Go get some! A little goes a long way, too.

 

Oh and if anyone is wondering what this has to do with health? Check out what famed trainer and business leader, Chalene Johnson says about love and relationships on her Instagram @chalenejohnson today! “Your relationship is what you decide it is!”  Who says you have to be serious now that you’re married? My husband didn’t marry a serious girl, and he doesn’t expect one today either.

For my single loves, you know what to do on Feb. 14… SPA DAY! (That’s what I did!) Seriously though, if you’re still reading this blog, I’m loving on you too. Show love to yourself first, then spend the day sharing love. Only you know what that looks like for you.

In love, with love, and lovably yours, Lacey

January 15, 2014

This is for me, not you…

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I just love this!

“This worked for me, so maybe it’ll work for you.”

How many times have you heard that statement from friends, clients, or random folks in the store? I get this a LOT. I understand that it’s partially because I talk to random people and I’m social (my husband will say I ask for it), but the other part is that people really do want to be helpful. I’ve tried various products that have been recommended to me, most of them, really great products. The truth is that what works for one body may not work as well for another’s body. I have a new favorite blog at OneBode and found a few recipes I’ve been collecting to try in my 30-Day Clean Eating effort. I want to put them all in one safe place, thus this blog. Although I’m sharing them, just know this is for me… but maybe you’ll like it, too? 🙂

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Paleo Shepherd’s Pie

Ingredients

Serves 2

10 cups cauliflower florets, steamed soft

1 tsp salt

2 tbsp coconut oil

2 cups r broccoli

1 small bok choy, (about 2 cups)

8 oz poached/grilled diced chicken breast

Freshly ground pepper

Directions

Preheat the oven to 400°F. Purée the cauliflower, 1/2 teaspoon of salt and 1 tablespoon of the coconut oil in a blender until very smooth. set aside. In a medium pan sauté the broccoli for 2 minutes in 2 teaspoons of coconut oil, until lightly browned and starting to soften a bit. Transfer to a bowl and cook the bok choy for 2 minutes, in the same pan, adding a little more of the coconut oil if necessary, until starting to brown. Transfer bok choy to the bowl with the broccoli. Add the diced chicken, 2 cups of cauliflower purée, 1/2 teaspoon salt and freshly ground pepper and gently toss. Transfer mixture to a 4 cup baking dish, top with the remaining cauliflower purée and bake for 20 minutes until hot and bubble. If you like to brown the top a bit, broil for a few minutes after baking.

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I Have a Headache Juice

Juice together these ingredients to help ease headache pain:

  • 1/2 Pineapple
  • 3-4 Kale Leaves
  • 1 Stick of Celery
  • 1/2 Cucumber
  • 1/4 Lemon
  • 1/2 Inch of Ginger Root

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Healthy Key Lime Pie

CRUST INGREDIENTS* *Organic if possible

  • 1 cup raw walnuts, soaked for 15 minutes and rinsed well
  • ¾ cup raw pecans
  • 4 dates, pitted
  • 2½ Tbs. coconut nectar or maple syrup
  • ¼ tsp. high quality sea salt

FILLING INGREDIENTS* *Organic if possible

  • ¾ cup fresh lime juice
  • 2 cups raw cashews
  • ½ cup coconut nectar or maple syrup
  • 1/3 cup coconut oil
  • ¾ tsp. vanilla extract

DIRECTIONS:

Put all the crust ingredients together in the work bowl of a food processor with the blade in place and process until the ingredients form a ball. Press into a 9-inch Pyrex pie pan.
Wash and dry the food processor bowl and blade. Add the filling ingredients to the bowl with the blade in place. Blend the filling ingredients together in the processor, and pour over the crust. Place in the freezer and allow to set for at least 3 hours or overnight. Take out and let rest at room temperature for about 10 minutes, or as long as it takes to soften, before serving.

I hope you have fun pursing healthy living. Stay tuned for a new 30-Day Guide to Healthier Living coming soon! I’ve been working on a helpful tool for those seeking to improve their health in some way. It all starts with nourishment and activity, and we’ll discuss this and more. I introduce you to simple steps you can take (or share with a loved one) in a simple carry-along booklet manufactured by Lectro Life Technologies. If you want to learn more about them or see what we’re up to, check out: http://www.lectrochi.com. You may see a familiar face.  –Lacey

January 13, 2014

What shoes to wear

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I am very passionate about shoes. Not just because they are cute, but because they are functional and can make all the difference in your training, your results, and more importantly your joint health. Running shoes are designed for FORWARD MOTION ONLY! They also have tons of cushioning and “support” that were designed to absorb the shock of impact when your foot hit the pavement after many consecutive miles. They were not intended for you to jump in, balance in, or move with quick feet in. Training shoes were meant and designed for LATERAL MOVEMENT. Stop and go, side shuffle, quick feet..agility and coordination. BALANCE and PLYOMETRICS. A good training shoe is flexible. You can bend and twist it into multiple directions. If gives your foot and your joints the ability to move multi-directionally. The traction on the bottom of a training shoe crosses and moves in many directions versus a running shoe where the soles of the shoe only point forward. The idea that you need a shoe with good support is FALSE! Your foot was perfectly designed to jump. You all know that I am an INSANITY master trainer and instructor. My favorite way to do all that jumping is as close to barefoot as possible. And guess what, that is what is healthiest for my joints. When I am closer to the ground I can land properly, toe-ball-heel and my foot can function as it was intended. If I am doing balance work my feet have grip to ground, and aren’t trying to get traction on cushion, which cause my  knees to buckle and ankles to waiver. When going to look for a training shoe, I don’t care what brand you get. Just go to the training section and look for the lightest, most flexible shoe. But for your convenience, here are a list of my absolute favorites for functionality of course combined with aesthetic appearance. 

 


Vivobarefoot Stealth
 
Vivobarefoot The One
 
Nike Free TR Fit 3
 
Merrell Vapor Glove
 
Nike Bionic
 
Vivobarefoot Evo Lite
 
Nike Studio Wrap Pack
January 13, 2014

Beautiful Fats: Omega-3 and Omega-6

heart and brain

Hi, Friends. It’s Brooke here. Have you ever asked yourself, “What’s so great about fish oil?” Turns out, a lot! But as a vegetarian who doesn’t partake of fish, I always felt like I was missing out. Good news! You can absolutely enjoy the fatty acids so abundant in our fishy friends and still eat compassionately. If you are confused about omega-3’s and omega-6’s, keep reading. I even found some great veggie sources to try!

Benefits of Omega Fatty Acids*

Omega fatty acids are incredibly important for our body’s optimal functioning. Omega-3 and omega-6 fatty acids are essential fatty acids, meaning the body doesn’t manufacture them, so we must get them from the food we eat. Here are a few reasons why these fats are great:

  • Maintain structure of the cell membrane
  • Improve cognitive function
  • Reduce inflammation
  • Maintain joint health
  • Help treat ADHD, depression, and rheumatoid arthritis
  • Keep skin and hair supple
  • Boost immunity
  • Lower blood cholesterol
  • Reduce risk of heart disease, stroke, and some cancers
  • May slow age-related decline in memory and possibly Alzheimer’s disease

*Omega-3 tends to thin the blood, so if you are on blood-thinning medications, be sure to talk with your doctor before ramping up your consumption or supplementation of omega-3.

The Big Three

The most crucial omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found in cold-water fish and shellfish. Another important omega-3 fatty acid is ALA, or alpha-linolenic acid. ALA is found in plants such as flaxseed, nuts, and seed oils. EPA and DHA provide the greatest immediate benefit, as they are highly bioavailable. ALA, however, must first be converted into DHA and EPA before being used by the body. This means that if you are vegetarian or vegan, you must consume more plant-based sources of omega-3’s to ensure you’re getting your fair share of these fabulous fats.

Mind Your 3’s and 6’s

Turns out you can have too much of a good thing. Case in point: omega-6’s are definitely a good thing—heck, they’re essential, remember? They‘re found in eggs, baked goods, poultry, vegetable oils, and margarine. They are important for your blood’s ability to clot and for maintaining good cholesterol. Omega-6’s make the blood “sticky” and more able to clot, while omega-3’s thin the blood. So you can imagine the problems that arise when this balance is out of whack. Because of their “stickiness,” too many omega-6’s in the diet can lead to increased risk of heart disease and stroke. Unfortunately, the typical U.S. diet is way too high in omega-6’s while lacking in the omega-3’s that balance them out. Sources say that the ideal ratio between 6’s and 3’s should be anywhere from 2:1 to 4:1. Compare that to current estimates of the typical U.S. diet—10:1 and as high as 20:1. Wow!

Common Food Sources of Omega Fatty Acids

Omega-3’s can be found in:

  • Flaxseeds and flax oil
  • Hemp seeds
  • Chia seeds
  • Walnuts
  • Sesame seeds
  • Algae and other seaweed
  • Avocado
  • Kale, spinach, collard greens, and purslane
  • Cold-water fish
  • Shellfish
  • Meat
  • Fortified foods

Omega-6’s can be found in:

  • Corn oil
  • Pumpkin seeds and pumpkin oil
  • Pistachios
  • Soybean oil
  • Sunflower oil
  • Evening primrose oil
  • Borage oil
  • Safflower oil
  • Eggs
  • Poultry

On the Move? Try This!

To get a jump on my daily omegas, I toss a tablespoon of healthy oil into my morning protein smoothie. Sometimes, finding vegetarian or vegan sources of DHA, EPA, or ALA is tricky—you’ve got to watch out for the gelatin coating on those capsules. Here are 2 of my favorite vegetarian sources:

Udo's Oil 3 6 9 Blend--love it!

Udo’s Oil 3 6 9 Blend–love it!

Barleans Flax Oil

Barlean’s Flax Oil

 

Barlean's Swirl--a perfect match for your smoothie goodness

Barlean’s Swirl–a perfect match for your smoothie goodness

 

Enjoy these beautiful fats and thrive!

Brooke

January 10, 2014

SOME PEOPLE HAVE ABS, I HAVE A BOOTY!

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What is your favorite body part? We all have a favorite body part that we love to showcase. Some people have a six pack, some have nice long lean legs, and for others it can be nice sculpted arms. But for me, it has always been my butt.

Yes, I take butt selfies!

Yes, I take butt selfies!

Early on in my teenage years, I ran track and played volleyball. I was a little stick figure with a small bubble butt. I remember being a teenager in a bathing suit when my mom’s friends would say “Wow, look at your cute little derriere”. I could care less back in those days about my butt. It wasn’t till I hit my 20’s till I got complimented on it left and right. It wasn’t only in a bikini; it was in jeans and shorts too.

Fun fact: I used to be a butt model for swimwear and lingerie!

Fun fact: I used to be a butt model for swimwear and lingerie!

In my 30’s, I became a bikini fitness competitor and a model. I was a requirement to have a nice high and tight booty for stage. I was being critiqued on my physique. For me, whenever I worked out and dieted down for competitions or shoots, my butt would look better than my abs. For most female competitors, they had the opposite-a problem with losing fat on thighs and butt. For me, that was the easy part. My “problem area” was my abs. I have such a long torso, I couldn’t get the lines across or fuller. I tried everything in bodybuilding and powerlifting to help my abs get fuller so they can pop. Nothing seemed to work. If I dieted down to where you could actually see them, I was too lean everywhere else. I almost looked anorexic. Not good for a 5’9” tall thin athletic girl.

My best feature at competitions!

My best feature at competitions!

To this day, I still work on my elusive abs. I eat super clean and commit to core work, but nada. I am lean and have muscle tone in my abs, but not a six pack. I have learned sometimes it is genetic on how the abdominal wall is. After watching many competitors c0mpete for the past 7 years, I realized, I am not the only one. There are a lot of us out there that can’t bring a six pack to stage, but we got the glutes that salute! I can bring a backside package to stage like no other. But, the torso part, not so much.

Still working on the front!

Still working on the front!

So does that mean I give up? NO! I keep going. Something inside of me still makes me fight for it. I know that the body is a work in progress and always changing. You have to keep moving forward.

Here is am at 39 and I still have a great butt! Yep, I said it. I say showcase your strengths and keep working on your weaknesses. There is nothing wrong with flaunting a little hard work and great genetics! The older I get, I realize it is a challenge to keep things tighter. This helps me push and focus more in the gym.

So keep working on yourself to get to your health and fitness goals. I have seen the impossible happen!

Lots of lunges and Squats,

Marzia