Road to the Delaware

I awoke at 5:30 am, ate my 2.5 cups of unflavored cream of wheat, 6 eggs and 2 pieces of bread. I weighed myself, and, to my horror, tipped the scales at 177 pounds. Nerves started to set in. My weight class was 176.25 pounds, and I was almost a pound over. I headed to the show with the feeling that I wouldn't make weight. The feeling never left me the entire ride.




I entered the registration room and was waved to the end of the table. The head judge said "Get on the scale." I stepped up --  gingerly --  and saw the numbers 178.4. Anger set in. Damn those rotten eggs! When you're hungry and dehydrated, it's hard to control emotion. I wasn't going to let a measly 2.2 pounds keep me from my goal.

I got into my car and drove to the YMCA. I'd decided to get into the sauna and sweat off the pounds. Ten jumping jacks. One hundred punches. I had to keep moving to expel the water as quickly as possible. I emerged 40 minutes later and returned to the show. I walked into the lobby, approached the scale and stepped on. This time the numbers 175 popped up. It was as if a small floor safe had been lifted off of my shoulders. Time to eat!

I only had an hour to "carb-up". This is where you consume carbohydrates, proteins and essential fats to help fill out muscle depleted by the months of intense dieting. I shoveled in chicken and cold rice and chicken -- the toughest meal I've ever made myself swallow! But I did swallow. Time was precious, so I switched to rice cakes, peanut butter and jelly. This repast was the most amazing I've ever tasted (LOL); I ate four every 20 minutes, racing to be as sated as possible. By the time my group was called, I felt as if I were the embodiment of the Chinese proverb about the perfect meal -- "Eat until you are eight-tenths full." It was time to pump up and give my best showing.
One hundred and fifty push-ups were followed by 150 rows. I walked backstage, got in line and got set. I'd never been so nervous, but I'd come this far couldn't turn back now. I eased onstage and peered into the crowd. Then I took my place in front of the judges. It took every ounce of strength to stand up and pose. The judges went through the mandatory poses. I stood tall, flexed hard. Within five minutes it was all over. The months of sweat, pain and intense dieting -- over. Everything was in the hands of judges.

Hours later the results were announced. I'd placed second in the novice class; fourth in the state. This had been my first show, and it taught me a lot about what I need to improve to win next time around. I'll train hard and rededicate myself to improving my mind and body. The only direction to go is up. I have gained new respect for the sport of bodybuilding, which is more than lifting weights and flexing onstage. Much more. A ton of technique, mental toughness and dedication is packed into every performance. I'm eager to compete next year in the Philadelphia show, where I surely will improve on my showing. Thank you all for your support -- my clients, my family, my friends. It really meant the world to me.

Stay positive, stay motivated, stay dedicated and you, too, can reach any goal! It really does come down to How Bad You Want It.

Whats Cooking in the kitchen! Pasta Edition

The writer Gore Vidal once said the most dispiriting words in the English language were “Joyce Carol Oates”. To most of the public, the most dreaded four-letter English word is "Carb"! This macro-nutrient has been cast as the villain in the war on obesity. But not all carbohydrates are bad: our body needs them (along with fats and proteins) to survive. Carbs are fuel, which is why people who restrict them or "cut them out" often feel as lazy or sluggish as the protagonist of a Joyce Carol Oates novel. The trick is to get most of your carbs from non-starchy options -- fruits and vegetables -- and limit your starchy ones (whole grains, potatoes, tabletops...) to breakfast and post-workout. For a deeper look at this subject, check out Madelyn Fernstrom's article "Carbs: the good, the bad and the ugly" .


Named for the Italian Robin Hood, fra diavolo means "devil's brother" and refers to a spicy sauce. This version is virtually fat-free and will infuse both the pasta and the fish with a lusty flavor. A great post-workout option that delivers a whopping 31 grams of protein, while yielding only 3 grams of fat. Hope you carbivores enjoy this one.

COD FRA DIAVOLO

Ingredients

• 8 ounce(s) multigrain or whole wheat fusilli pasta
• 1 teaspoon(s) olive oil
• 1 medium red onion, coarsely chopped
• 1 medium red pepper, cut into 1/2-inch pieces
• 3 clove(s) garlic, chopped
• 1/4 teaspoon(s) crushed red pepper
• 1/2 cup(s) fat-free marinara sauce
• 1 can(s) (14 1/2 ounces) Italian-style diced tomatoes
• Salt
• 1 pound(s) cod fillet, cut into 1-inch chunks
• Fresh basil leaves for garnish

---

Directions

1. Heat large covered saucepot of water to boiling over high heat. Add pasta and cook as label directs.
2. Meanwhile, in nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8 to 10 minutes or until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook 1 minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon salt; heat to boiling over medium-high heat. Reduce heat to medium-low and simmer 5 minutes more.
3. Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat about 6 minutes or until cod is cooked through.
4. To serve, drain pasta well and place in 4 large shallow bowls; top with cod and sauce. Garnish with basil. 

Calories	355
Total Fat	3g
Saturated Fat	1g
Cholesterol	49mg
Sodium	645mg
Total Carbohydrate	54g
Dietary Fiber	8g
Sugars	--
Protein	31g
Calcium

We exercise to lose weight right? WRONG!!!

 Though the number of Americans who exercise increases every year, the obesity rate stays the same. How does that make sense? Well, people often forget the importance of diet in their weight-loss program. Regular exercise is great for reducing pounds and preventing heart disease, diabetes and cancer. But only when exercise is paired with proper nutrition will you reap its full benefit.

I just read an excellent article on MSNBC.com (Big bummer! More of us exercise, but still fat) that lays out some stark truths about America's continuing obesity epidemic. Adult men and women 20-and-over are fatter than ever. The numbers are truly staggering. In fact, the obesity rate in this age group has risen by 8.6% over the past two years. We need to get this under control -- it's already out of hand.

When beginning your weight-loss regime, count calories. Use this helpful calculator: (http://www.fmptrainer.com/) to find out your ideal number. You can effectively drop weight by taking in 500 fewer calories a day, through diet and exercise. Divide that figure into five to six small meals, and make sure the food is wholesome and nutritious.

You get what you train for!

Everyone wants that perfect body, yet no one trains for it. Does this make sense? I continually see people take on training programs that have nothing to do with their goals. The "average Joe" in the gym wants to lose fat and get that lean athletic beach bod -- not an uncommon goal, right? Yet, he's doing hypertrophy (muscle building protocols) out of the latest issue of Muscular Development. How are you supposed to get a metabolic benefit from a heavy-load, weight-training protocol that calls for two-to-six reps with a three-to-five minutes of rest between each of the six sets?  That's an easy question... You don't!

To lose body-fat percentage, you need (1.) proper nutrition and (2.) metabolic substance in your workouts. Which means you should add high-intensity exercises to burn the maximum amount of calories. Exercises such as burpees, mountain climbers thrusters, and kettle-bell swings are perfect for raising the metabolic value of your workout.


Here's a fantastic metabolic chest workout: 

1A. Incline Chest Press         10, 10, 10, 10

2A. Cable Chest Flies            8, 8, 8, 8

3A. Thrusters                        15, 15, 15, 15

4A. Dumbbell Chest Press    10, 10, 10, 10                      

5A  Dips                               10, 10, 10, 10

6A. Burpee Jump Pull-ups     15, 15, 15, 15                                          

REST 60 to 120 seconds after circuit, or until heart rate reaches 50 to 60% of MHR (Maximum Heart Rate)

ENJOY !!!




 

Whats cooking in the kitchen!

Today's recipe is a one that I got from IFBB Pro Laura Creavalle. I was looking for ways to make my chicken more edible and enjoyable. When you are holding yourself to a strict fat burning diet it is so important to still love what you eat or else your moral will drop and you will begin to lose faith in your diet and yourself. You wonder if you will be able to stay dedicated to your goals and even question why you started your journey to a healthier you in the first place. So do yourself a favor and spice up your food life in a healthy muscle building way with this recipe :) enjoy!


MOLASSES BARBECUED CHICKEN


Shopping Cart


1/4 cup spicy mixed vegetable juice

2 tbsp chili sauce

1 tbsp molasses

1 tbsp drained horseradish

2 tsp red wine vinegar

1tsp Dijon mustard

1 garlic clove, crushed

4oz boneless, skinless chicken breast

Non stick cooking spray


Directions: Spray grill rack with nonstick cooking spray and place rack five inches from coals. Prepare grill according to manufacturer's directions. To prepare sauce: combine fist seven ingredients in a small sauce pan and bring to a boil. Reduce heat to low and simmer 10minutes, stirring frequently. Remove from heat. Grill chicken 20-25min, turning occasionally and brushing with sauce, until juices run clear when chicken is pricked with a fork.

Nutritional Information:  One serving (recipe yields 4 servings): 128 calories, 26 grams of protein, 7g of carbs; 2g of fat.

Must have In-Home Training Equipment

Clients frequently ask what equipment they should buy for their home gym. My usual answer: A chin-up bar! Here's my thinking -- Why add weight to your body when most of you have trouble controlling your own body weight. Sounds like common sense, but you'd be amazed how often trainers ignore this for the so-called "shock value" of a program. Most would rather wow a client with "Look how many muscle-demolishing exercises I know", rather than take the safer core-progression approach.



At the onset of any training program, the client's core stability and strength should be paired with fundamental movement. Without this, the risk of injury increases and the client has been done a disservice. So, before going out and spending your loot on equipment you're not ready for, make sure you can first control your body-weight. And, yes, that means pull-ups, too.


That said, I just read a terrific article in Revolution Health about the 10 "must-haves" for your home training gym. The only piece on equipment missing was a foam roller, which adds muscle functionality and flexibility. A bunch of great exercises can be performed with it.


10 MUST HAVES FOR YOUR HOME GYM!
http://www.revolutionhealth.com/articles//article.2006-11-29.0367813827?ipc=B00497&section=section_00

Buy foam roller                                                          Buy resistance bands                                                  

WELCOME TO Fit Motivatived Professional Trainers BLOG!!!

FMP Trainers is a vision created by me, Darrell Spencer, to deliever the most knowledgable and professional home personal training around. The goal of FMP Trainers is to deliver clients the results they want and the overall well-being they deserve.



This Blog is a place both clients and the general public can go for information on topics including dieting tips, exercise routines, and proper supplementation. I want to hear from you - feel free to ask me any question that you want, and do try to stump me! Unlike most forums, I will answer all of your questions promptly!

Coming soon - I will be competing in the Delaware Bodybuilding show!! It has been a long and adventorous 4-month journey for this former power lifter. The biggest difference between power lifting and body building is definitely diet, requiring me to shift from more food for more power, to delicately timed and portioned meals. Achieving my total body transformation has not been the easiest transition, but it has been worth every ounce of sweat, muscle soreness, pain, and utter exhaustion that I have endured!!!

For more information on FMP Trainers please contact:

Darrell Spencer NASM, NPTI, FMS

Dspencer.FMPTrainers@gmail.com

4 months of hard training and dieting