Monday, May 23, 2011

Motivational Monday

Sett to Win Teammate Wendy and her daughter Alise

On May 14 the Sett to Win Team competed in Bradley, Illinois for the first show of the season.  It was a blast! The team spirit was special, made the weekend special. It was an honor to be on stage with these amazing athletes.

Between the morning and evening show, I had a chance to chill  and get to know my teammate Wendy and her daughter Alise.  Wendy is a giving soul driven to help and bring people together.  As we were talking she casually mentioned something that stuck with me and has motivated me to follow her lead.  I hope it does the same for you.

Be mindful of the needs of others.

P.S. More on the members of the Sett to Win Team soon.

Monday, May 9, 2011

Motivational Monday

Ninety percent of the game is half mental. ~ Yogi Berra

Wednesday, May 4, 2011

Motivational Monday...on Wednesday...

“Losers make excuses winners make it happen” ---Nelli

Monday, April 25, 2011

Motivational Monday Is Back!

First, thanks guys for motivating me to get back on blogger!!  This blog is sooo rewarding...and with the first show on May14, 2011 in Bradley, Illinois, this just validates that we all need support to accomplish our goals.  More on the show later...

Here's this week's Motivational Monday quote:

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie

oh...let's make it a two-for-one Monday....

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi

Sunday, April 3, 2011

Motivational Monday: Good Enough Can Be the Enemy

Just got back from vacation. Had great time, sat by the pool and read Dave' Ramsey's The Total money Makeover. Ironic sense I spent WAY more money than I expected...but anyway...he had good info and now that I'm back home I'm ready to apply it.

And just to be clear, no one is paying me to endourse the book.

Anyway, in Chapter 11 Pay Off the Home Mortgage "Be Ultrafit" he had a great story about what happens when running a marathon. I've never run a marathon but apparantly around the 18-mile mark, runners begin to lock up. The body starts to talking to you about stopping.

I thought, the same thing happens when we start to really progress with our training...lose a few pounds and look "pretty good" or-- and if you are over 40 may have heard that we look "good for our age." Don't we all love that "compliment"?'s the point:

If you aren't careful, "The Good Enough" can become the enemy of the "The Best." "Bad" is seldom the enemy of "The Best", but mediocrity with a dose of doubt can keep you from excellence. Finishing well can be more important than starting well.
--Dave Ramsey

Sunday, March 20, 2011

Motivational Monday:

"To avoid criticism say nothing, do nothing, and be nothing."


Sunday, March 13, 2011

Motivational Monday

"Do you know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies."
1 Corinthians 6:19-20 (NIV)

Sunday, February 27, 2011

Motivational Monday: Life Advice from the Expert of Etiquette

Emily Post
1873 - 1960

"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing' the game!" – Emily Post

Monday, February 14, 2011

Motivational Monday

"Sometimes the best workout is the one when you dragged yourself out of bed, felt like crap the whole time and did it anyway.
 It's better than good - it's done!"

yeah...that was today...Happy Valentine's Day

Monday, February 7, 2011

Best Push Up Demonstration EVER!

This is HILARIOUS!  Thank you Amy Steeples for sharing!!

 No one can ever tell me they can't do a push up ever again!

Sunday, February 6, 2011

Motivational Monday

"If it is important to you, you will find a way.
If not, you'll find an excuse."

Tuesday, February 1, 2011

Blog Hops and Parfeits

ok guys...we are leaping further out into the blogosphere...what do you know? It's not flat and I didn't fall off the edge!

So ....

TA DA! I am posting a recipe that I actually created. Now, my brother Ted, the gourmet of the family who practically has a shrine to Emeril is probably doubled over in uncontrollable laughter and disbelief right now... Yes...yes...those who know me know that cooking is a foreign concept to me...something only done to survive carrying a Swiss Army knife or having a AAA membership...

But! This is dessert...technically not cooking...

And I HEART this dessert VERY much - awesome filling treat!! And Donkey knows - parfeits are delicious!!

(Now if my blogger editor was working...I'd have the video...but I am sure you can find it...Oh...if anyone has any tips on how to fix the blogger editor let me keen computer skills (written with mountains of sarcasm) have followed all the steps in the "Help" section with no success...)

No Matter!!! My "Protein Packed Parfeit" is delish!!

Even my teenage daughter said "I want one!" BAM!!

Here are my secret ingredients:

The Recipe:

1 scoop my fav CHOCOLATE Beverly Ultimate Muscle Protein*
(other protein powder is ok...this has a much better taste)
1 6 oz container 0% Fat Fage Greek Yogurt
2 Tb Fat-Free Cool Whip
25 grams Blueberries

Here's the break down of my guilt-free treat:

220 calories
36 grams protein
16 grams carbs
1 grams fat
2.5 grams sugar

Enjoy!! And if I Blog Hop correctly, you should be able to find it on the link below.


Monday, January 31, 2011

Motivational Monday: That small voice....

Today's Motivational Monday quote was contributed by Ann from the blog, Butterflies, Gourdes and More

All things happen when we listen to that small voice inside

Love it! If you have any quotes you would like to contribute - just let me know! Have a good week!

Monday, January 24, 2011

Stepping Out of the Comfort Zone Again

So , I got a subscription to Oxygen Magazine this winter - LOTS of great workout ideas and recipes. Really enjoy it each month.

Well...I found a section called Future of Fitness.


They feature women who have competed or are really getting into fitness.  I decided, what the heck? Sure...1,000's of women send in their profiles and photos each month, but they have to pick at least four per month, why not me? Won't know unless I step out of the comfort zone...AGAIN!!

So, here we go...

Here is one of the photos I sent and below is the questionaire I had to fill out. Thought it could be fun to post here, pretend I've already been selected for the Future of Fitness and this is my "interview" with Oxygen magazine.

It's a bit long..(sorry) but anyway...wish me luck!

Were you athletic in your youth?
 Sort of, but only did volleyball until freshman in high school.

What were some of your athletic accomplishments?
Junior High stuff in track and volleyball…not a big deal.

When did you start working out and what inspired you to do so?
I had an eating disorder (bulimia) that started when I was 13. I started working out in college to break the cycle.*

*more on this in another blog entry

Who is your role model? Why?
Jen and Jesse Dale (aren't they a cute couple?)
For fitness, my trainer and mentor Jesse “The Shark” Dale. He is an exceptional athlete who leads by example in his work ethic and sportsmanship. As my trainer he led me to a new place of confidence and has always been exceptionally patient and giving.

Family: my parents, Ted and Barb Prange who have been married 53 years.

Career: my former boss, Judy Moon of Visiting Nurse Service. Her wisdom, humor and patience were endless.

Are you a more of a cardio woman or a weights gal? Why?
I am definitely a weights gal (I agree with my mentor, cardio is the devil! Lol). Weight training suits my body type and personality. I enjoy the challenge and stress relief of resistance training…cardio…I just do cardio to burn the calories.

What is your favorite cheat food? How often do you indulge?
LOVE Beverly CHOCOLATE Ultimate Muscle Protein!!  Great stuff!! Eat it about every day
Chocolate! I have chocolate in some form every day! That’s why I have chocolate protein powder! And in the off season I’ll have some candy 2-3 times a week.

What is your favorite non-cheat food?
Baked sweet potatoes sliced up with a teaspoon of olive oil. Yummy, sweet and smart carbs!

What is your favorite training move? Why?
I am pretty old school and enjoy the traditional squats, regular or straight leg deadlifts. They are always a challenge but effective. New move I really like are Facepulls – simply AWESOME for upper back.

What is your workout plan like?
I average training five days a week with 3-4 days of cardio. *
*this was before the broken foot...sigh...

What time of day do you workout and why?
Morning work best for me. In the evenings things always seem to come up.

What celebrity are you told you most look like (if applicable)?
Barbara Streisand! Weird…I don’t see it and no one would want to hear me sing The Way We Were…

What do you love most about Oxygen?
Tosca Reno and publisher Robert Kennedy (her husband) teamed up with National Book Network to produce The Eat Clean Diet series of books
The different exercise ideas and that you promote mature women! I am approaching 50 and Tosca Reno is amazing!

Where do you work out (home, gym, studio, community center, etc.)?
 I work out at a gym because of the variety of equipment, good people and social atmosphere. There is a nice group every morning and we have a good time.

Do you prefer training alone or with a buddy and why?
I train alone just because I have to focus, but enjoy having my gym buddies around for spots. It is nice to support each other.

What's your favorite type of cardio?
Elliptical *
*New favorite - Stair Mill - awesome for the gluts!!

What's your best fitness tip (this could be related to training, nutrition, personal attitude, fitness gear, etc.)? Stay focused, consistent and visualize your success

What gets you pumped up the most right before a workout?
Proper nutrition because that way I know I am ready

How do you balance career/school/family and fitness?
God and family come first, so I take my time in the morning so I can be available for my family in the evening. Generally, the house or yard is what ends up being neglected.

Do you have a favorite quote that inspires you?
The journey of a thousand miles begins with one step. Lao Tzu

New one I just learned by Theodore Roosevelt:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Have you ever competed and if so, how long have you been competing?
I competed in my first figure competition in May 2010 and did one bodybuilding show when I was 25.

What competitions did you compete in and how did you do?
 I was in the OCB Bodybuilding competition here in Greenwood, Indiana. I won the Short Novice Class and placed 5th in Open Class

How do you relax when you’re not working out?
Hang out with my girls and watching mindless TV or read.

What do you always take with you to the gym (list 1–3 items)?
Weightbelt, cell phone and wrist wraps

What is your favorite book and why?
All-time favorite book was Withering Heights, but I am enjoying reading Joel Osteen’s It’s Your Time. Great book!

What is the last movie you saw?
In the theatre: Going the Distance. At home, watched Hope Floats with my boyfriend on Thanksgiving

What music/CD do you listen to when you work out? Why?
I listen to a mixture of Christian music and “thug” music as my daughter’s call it. The Christian music is very inspirational and keeps God at the center. My “thug” music I enjoy because it also has some good messages but with “colorful” lyrics.

What piece of advice would you give to a newbie in the gym?
Do your homework or get a trainer otherwise you will waste your time, burn out and quit.

What is your favorite physical feature and why?
My back is my favorite. It responds well and you can really see the development even in the off-season.

What is your least favorite physical feature and why?
Ab’s because I have a naturally thick waist and have to really work it with the diet.

Who has supported you the most throughout your fitness journey?
My daughters! They saw me when I was at my lowest and recognized that Mom needed this to heal to become the Mom they used to know.

What are your big plans for the future?
To compete in figure at a higher level and to make fitness merge more with my professional life.

On that last set that is so tough that you just want to quit, what is the image or voice that drives you to push yourself one step further?
That I will work harder than any of my competition. If they win – fine – but it won’t be because I didn’t give 100%.

Is there anything else you want to let us know about?
I have a blog (first entry) that better tells my story. But if I have to summarize, this competition was about healing and regaining confidence. It was inspired by God and, big surprise, he was right! (That’s in a blog entry too)

Winning was such a blessing but what really mattered was walking across the stage. I proved to myself that I can step out of my comfort zone. When I did that, I entered the world of possibility. And while I have had some setbacks since the contest, I know that when I put my mind and energy toward a goal I can do it.

The competition also set an example for my daughters. I allowed life and certain people to tear me down. I am not proud of that. But through this contest I led by example that when things happen, you can come out of it and be better for it. It might take some time and effort but it can be done.

Sunday, January 23, 2011

Motivational Monday: He Floats Like a Butterfly and Stings Like a Bee

When it's 4:30 a.m. and the last thing you want to do is go to the gym, remember this....

"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion."
 - Muhammad Ali, Boxer

Saturday, January 22, 2011

New "Robo" Shoe

We have upgraded.  The "robo" shoe above is awesome!  I can walk MUCH easier than in my boot and crutches. Although on the latter I did make the mini-marathon from the Senate parking garage to my office in about 40 minutes.  There really should have been water stations because I was sweating!

As I hobbled along, it made me think...this could be an interesting psych experiment or perhaps something for the old show "Punked".

 Most people swiftly jotted passed me desperate to avoid eye contact. However, there were three ladies that stopped to help, (two on the way to the office, another on the way back). They very simply paused, stepped out of their world  and asked, "Can I help you?"  And their assistance was very appreciated! 

So, for those who quickly avoided me, it's ok - you were in a hurry or already late for worries.  But to the anonymous lady who carried my lunch from the Senate garage, Tricia who assisted shortly after that - thank you!  And in the afternoon,  Janice thank you for helping me all the way from Government Center South to my car in the Senate garage. You all were so kind!

And, although I don't like hobbling, in a way, this was a blessing.  They shared their stories and stories of some of the people they helped in their Government jobs (Yes, the government can help) and if I hadn't been hurt I wouldn't have gotten to know them. It was very cool.  Made me think, I need to chat with people more because they are so interesting and not just get to know people when I have to ask for help. (my independent nature makes asking difficult...)

Anyway, Anonymous Lady, Tricia and Janelle - say hi again when I enter with "Robo" shoe. I may not need help but would enjoy continuing our conversations.

Tuesday, January 18, 2011

New Show Shoe and New Man

Pretty glamorous huh?  Not exactly the regular show shoes...

 Okay, so yesterday, I was off for Martin Luther King Jr. Day and spent the afternoon running errands - feeling quite proud of my productivity.

Returned home, kicked off my shoes and decided to take the recyclables out to the garage (and get a Diet Dr. Pepper.)

And there, somehow, I tripped over the rug... and ...broke my foot.

...Didn't know I broke my foot...but thought it odd I couldn't put weight on it....

So my daughters rescued me (and got me a Diet Dr. Pepper). They placed me on the couch and put my foot up with ice. I figured I'd be fine by morning.  Hey - 30 minutes on the Stair Mill awaited!

At 2 a.m. my foot was throbbing. I knew something was wrong, but couldn't walk and certainly couldn't drive. Wake my daughter? No...she had school...

Long story short,  I texted my wonderful man Mark who drove a half hour and drove me to the hospital.  I couldn't walk and so he literally picked me up and carried me to his truck.

He stayed with me the whole time, entertained the nurses and staff and when they were all done with the x-rays and diagnosis;  he drove me back home at 5 a.m., he picked me up again and carried me back into my house. 

You know, even with a broken foot, I feel pretty lucky and swept off my feet.

Monday, January 17, 2011

Motivational Monday - Words of Wisdom from Martin Luther King Jr.

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.”

--Martin Luther King Jr.

Monday, January 10, 2011

Motivational Monday...Listen to the General


"I would rather have a good plan today than a perfect plan two weeks from now."

- General George S. Patton

Thursday, January 6, 2011

Can't stop eating? Blame your brain

Okay, so it's the first week of January.  I am pretty much back on track, but after Christmas I had a 3-day food bing/hang over. On Christmas I indulged in some wine, my Mom's cherry pie and a yummy breakfast roll with lots of icing!

Really, overall, not a bad pig out for me...could have been MUCH worse!

Problem was,  I couldn't stop there.  The next day, I ate chocolate and almond butter (a new favorite) and candy and general crap.  Thought I was done.


Monday morning, crap consumption continued.

My thought, why can't I stop?  I really only wanted to enjoy Christmas but couldn't get it together.

Found my answer.

I was looking through an old Oxygen magazine. Apparently a study from the Journal of Clinical Investigation found that eating food rich in saturated fat, just once, can impair your ability to feel full for about three days. (wow..what a coincidence)

Heart-healthy fats make you feel full faster.

So next time I'll just eat a tablespoon of my almond butter and a few dark chocolate chips and call it a day.

Oh, one more thing.  I'll be a guest blogger tomorrow on Indiana's Family of Farmers blog.  Hope you check it out - thanks!!

Tuesday, January 4, 2011

God help me I'm cooking

Now, for those who know me understand that title.

For refer to the old joke "I make great reservations."

That said - I am the proud winner my office's 1st annual Chilli Cookoff. Check out my winning recipe,  Healthy Chilli, and my  "secret ingredient." I am not going to lie, I couldn't believe I won and it was pretty cool!  I got the recipe from my trainer Jesse "The Shark" Dale from Anytime Fitness. 

Speaking of Jesse, Tomorrow check out his demonstration of some great exerecises as well as some exercises from some of my other Anytime Fitness trainer friends on the Indiana's Family of Farmers blog.

Great ideas for that New Year's resolution!

Monday, January 3, 2011

Motivational Monday - Go with Your Intuition

Alan Alda as Dana Wanamaker from What Women Want
(Good poster he's holding, don't you think?)

"You have to leave the city of your comfort and go into the wilderness of your intuition. What you will discover will be wonderful. What you will discover will be yourself."

-- Alan Alda

It's a new year - enjoy your trip into the wilderness. As for me, I've started a trip and will be posting about it next week. Should be fun!

P.S. Check out the Indiana's Family of Farmers blog and sign up for a chance to win a FREE one-month membership at the Anytime Fitness Indy South or Avalon Crossing - good luck!!