Back on track

Well, I have not gone away. I am still working on my goals. I feel as if my focus has gone to other things recently, such as Ryleigh, catching up on house work and paying bills. Finding a balance is crucial to the success of any fitness program. You have to have a clear head. I let some things get a little out of control and had to put some focus on it. However, that does not mean I completely started eating bad and laying around. I just haven't written things down as well and missed a few days. However, my head is clear, I feel in control again and ready to go hard. So my question for you is, Is your head clear? Try and figure out what is stressing you out, get control of it and then find balance. Remember, this is a lifestyle so we have to find a way to work it in. We are not going to be perfect all of the time, but most of the time is the goal.

I am almost 8 weeks out from my training, so eating will be very restricted and workouts, well, I cannot miss a day!!!

I did go today to get a facial. As part of the competition, I have to get my skin in good shape as well. Let me tell you, that was wonderful. If you want one, go to Design 17. Sunday Ruiz, the esthitian, is offering $25 facials! Best $25 I've spent in a long time. You can call 858-7661 ext. 3 to schedule yours! It is very relaxing and destressing!!!

Well, I will be posting another progress picture in the next day or two.

Erin

First Competition October 11

Well, as many of you know I attended a training camp, Cathy Savage Camp, this past weekend in Chicago. Let me just tell you that it was awesome. I really feel prepared now. However, I have no excuses. She gave me all the info I need to be successful.
My first competition will be in Chicago on October 11. I am currently 12 weeks away. I have a lot to do. But I will keep you posted! Thanks for all your support!

Erin

Porfolio pictures

My friend, Angie Deitline, was nice enough to take some pictures of me for my portfolio. I think she did an amazing job. She is a kindergarten teacher who does photography as a hobby. But she recently did my dad's wedding and the pictures were awesome. Please visit her website at http://www.gracephotography.zenfolio.com/ She takes amazing kids pictures. Keep her in mind if you need wedding, engagement, family or fun pictures. Here are some of the pictures she took of me!

Birthday cheating

Well, I have been looking forward to this weekend for a long time. Why? Well, my daughter turned 8 today and we had a birthday party yesterday. I have been waiting because I knew we were having a brownie cake with icecream. Have I mentioned how much I love brownies and icecream!!! And let me tell you it was worth every bite. Well, that is over now. Back to the training!
Let me ask you a question. Have you noticed yourself saying no to foods that you would normally eat. Just think about how many calories you are avoiding by just being conscious of what you put in your mouth!!! Good Luck to all of you in your fitness goal. I hope I am motivating you. Well, not to cheat. But I want you to know that if you know you have an event coming up. It is okay to indulge a little. Just make sure you plan for it. It really does make it taste that much better!!!! Do I feel guilt? Not one little bit!!!

Erin

July 8

Newest picture

Sponsorship and Donation

Hello,

Well, I am still looking for sponsorships and donations. I will be having pictures taken next week for my first portfolio. I will also be starting my own website. I will post all my sponsors and donators on my website. I will also be having a Tshirt made up with my sponsors logos for the competition. Also, I can work with you for the terms of the sponsorship that is agreeable with both of us. I am accepting sponsorships and donations in any amount. Every little bit helps. Thanks so much for your support. Please check back soon.

Erin

Latest Update

Hello all,
Sorry for the delay in a new post. Things are still going well. I had my body fat tested today. I dropped 2%. Only 8% more to lose to reach my goal. I have lost 3.8 pounds of fat and gained 0.8 lbs of lean mass. I am eating very well. I am eating very clean. Basically, no processed foods. Lots of chicken, turkey burgers and fish, all fresh or frozen fruits and vegetables. It may sound boring, but it is actually not too bad. It is getting easier. My workouts have definitley intensified as well. I feel good about my progress. I am leaving next Friday for a training camp in Chicago. I am so very excited about this. Many of the girls that trains with this camp have been on the cover of several magazines, such as Oxygen and have done work with many big companies such as Nike and BOSU. The trainer, Cathy Savage, was also featured on MTV. I will definitely have pictures from my training. Well, I will keep you posted!! September is coming fast! Thank you for all your support!

Erin

Frustration

Okay, part of this journey is about learning the frustrations that go along with making new habits. Today, I am frustrated. But I have two choices... #1 throw in the towel, or #2 refocus, look at what I can improve on and work harder. I am choosing #2. I know how much work I have to do. I really thought it would be easier. I am working out hard, I mean really hard. I think I am looking tighter and more defined, but my body fat results today didn't show what I want. Well, this is a wake up call for me. I have gotten away from writing down every calorie as I was going on how I felt and estimates. Well, if I am going to compete in the big leagues, then I better learn to be more self-disciplined like them. This is so much harder than I imagined. But I know that is how my clients feel. I am sure you have felt it would be easier, only to realize it takes a lot more than you thought. The eating and the workouts have to match. That is why Target Metabolism is so wonderful. It shows me the truth and now we have to play with numbers to figure out where I need to be. No more guessing games! I am going back in 1 week. So, I am re-motivated after sulking for a minute, and it is on! I am in competition with myself! I have to be better to reach my goals. I really want this. That is something you have to ask yourself, when the road gets bumpy or you reach a road block, will you pick #1 or #2! But let me just say, if you pick #1, you'll never know if next week would have put you on the fast track! And I have to know. How bad do you want it????


Erin

updates

Hello everyone,
Sorry for not getting regular posts on. Please sign the guest book and post comments. It lets me know people are actually reading and will help motivate me to write everyday. I will work on keep updates on my food and workouts. I am on track and doing great. I am getting my body fat checked on Wed. so I am looking forward to that. I will post new measurements at that time as well. I went shopping today. I am officially a size 6. Can get into some 4's, but not very flatterring. How are you doing on your goals? Do you have a motivator? Find a pair of pants you want to fit into and set a goal. Post your goals in the guest book and keep me updated!!! If I can get to 13% body fat and compete in a competition, you can reach your goals. It is mental. Take one day at a time!!! Let me know if I can help you in any way!!! Have you taken your before picture yet? Do you have healthy food in your refrigerator? It takes preparation. As my grandpa says, plan your work and work your plan!!! Talk to you soon. I'll have a new post with food updates and workouts on Sunday!!!
Have a great workout!

Erin

First Before and After

Month 2 pictures

Here are my new pictures after a month of training. I am making progress. I feel more confident. It makes me want to work even harder for next months pics. I will have some different pictures next month as I will be putting together a portfolio in hopes of finding some sponsors. Thanks for all your support!

My first hold

It's not perfect, but I did get my butt and both legs off of the ground. A week ago I couldn't do this. Now I need to practice it and smile without looking like my eyes are going to pop out of my head.=)

14 1/2 weeks

I am 14 1/2 weeks away from my competition. I am definitely making progress. I will be posting new pictures on Friday, along with new measurements. I still need to find someone to help me put together a routine. So if you know anyone that teaches gymnastics or dance, please let me know!!!

This weekend was difficult because I went to a wedding, but I did great. I stayed on track and danced the night away!! Saturday afternoon before I went to the basketball gym at the rec center and ran stairs. However, today is not such a good day!!! One of my problems is that when I start to see progress I feel really good and think that it is okay to cheat a little, but then realize how far I am still and regret it. So I need to reevaluate and focus the rest of the week.

So here is my training schedule...

Tues./Fri
Calf Raises 3 sets/50 reps
Bench Press 3/20
Side Step with Band 3/50
Tricep Kickbacks 3/20
Crunches on ball with weight 3/20
Military Press 3/20
Seated Calf Raise 3/50
Overhead Tricep Extension 3/20
Figure 8 for abs 3/20
Push-ups 3/20
Lateral Raises 3/20
Butt Lifts with weight 3/50
Leg Abductors 3/50

Cardio: Sprints

Wednesday/Saturday
Lunges 3/20
Bicep Curls 3/20
Squats 3/20
Lat Pull Down 3/20
Decline Crunch 3/20
Hammer Curls 3/20
Dead Lifts 3/20
Step Ups 3/20
Vsits with weight 3/20
Leg Extension 3/20

Cardio: Sprints

Thursday/Sunday
30 walk on treadmill with 8.0 incline at 3.5
10 minute jumprope
Sprints

I will continue to practice for the routine round everyday. That includes flexibility, splits, holds.
Things I want to learn to do...
one handed cartwheel
splits
back hand spring
hand stand
various holds

Look for the new pics and measurements on Friday!!!

Training update

Hello everyone. Well, training is going good. I do need to up my cardio however. I have doing great on my strength training and am feeling it as well. My eating is going great. I sat and watched my daughter eat the last of my healthier version of Moose Tracks icecream last night. It's my favorite, but I can't have it right now. I am finding that the eating is getting easier as I stay focused and continually read and learn about competing. I know I have a long way to go and a little bowl of icecream is not worth it right now. I am about to PMS though, this should be a long week for my husband as I like to eat at this time! =) Although the yogurt and granola seems to satisfy my craving!

I am diligently working on learning how to do holds. The holds are when the competitors hold their butts off the ground with their legs either straight or straddled and lifted off the ground. Again, I watched Ryleigh, my 7 year old, do a straddle hold today on her first try! I guess I should have started younger. However, I will get it. I bought 10 pound ankle weights and am using those to build strenght. I put them on and hold my legs up for 1 minute, ouch!!!

Well, make sure you are staying focused on your goals. Find something to motivate you, whether it is a vacation, a reunion, a picture, a journal or whatever. But you have to stay focused even when it seems easier to just quit. I have told way too many people I am going to do this and I have something to prove to myself. The more I learn about it the more I want it. Therefore, educate yourself on exercise and nutrition and it will become easier!!

Remember, what you do today will effect how you look tomorrow!! =)

Erin

Today's workout and eating

Today was an all cardio day. However, I did do 100 lunges because I had the time. I try and work in little workouts throughout the day. I concentrate on squeezing the glutes while I walk, contracting the abdominals while walking and sitting throughout the day, side leg raises while drying my hair, step ups on the fireplace during a commercial, push-ups on the stairs when going up, calf raises in line at the grocery store, etc.

Anyway, here was today's real workout:

This morning I did about 20 minutes of yoga

Tonight:
10 minute sprint/jog interval (30 sec sprint to 30 sec jog)
10 minute jump rope
10 minute circuit

I did all these in a row with a 2 minute rest in between.

Stretching


Nutrition:
Breakfast: low fat vanilla yogurt with low fat granola
Snack: Starbuck grande soy latte with sugar free hazelnut
Lunch: turkey meat, glass of soy milk (wasn't very hungry) I have to admit I had a little bit of popcorn at the movie before lunch
Dinner: Lean Cuisine
Snack: Protein Bar (after workout)
2nd Dinner: Chicken Breast and apple (was feeling hungry, probably because I through myself off track with the popcorn)

Water: 80 ounces

I need your help!!!

I am currently looking for sponsors or donations. I will post your information on my website and I will pass out and put your information up at NO MORE "BUTS", LLC. I can also advertise on clothing, i.e. sweatsuit to wear to competitions, tanks, shirts, sweatshirt, hats, etc. Any donation would be greatly appreciated. You can reach me at the info below and we can discuss details. Or here are some services that can be donated if you are able and willing....

tanning
nails
massage
supplements
choreography (very important, please let me know if you know anyone that does this)
seamstress
gown
photography

I appreciate any type of sponsorship and would glad to promote your business.

Thanks so much. You can contact me at erin@nomorebuts.com or at 213-0799 to be a sponsor.

Erin

My workout

Okay, I have my workout planned out. I will be doing 4 days of a strenght training split, 6 days of interval cardio, 6 days of core training, 6 days of flexibility training. It looks like this.

Cardio, I will be doing 10 minutes of jump rope, 10 minutes of sprints (30 sec. sprint/30 sec. jog), and 10 minutes of cardio circuit. The cardio circuit is 45 sec. with a 15 sec. rest between exercises. The exercises are as follows:
Jumping Jacks
High Knees
Squat Jumps
Butt Kicks
Mountain Climbers
Lunge Jumps
Mountain Jumps
Ski Jumps
Squat Thrusts
Tuck Jumps

For strength training I will do 2-3 exercises for each of the lists muscles or muscle groups with 3 sets of 10. The exercises will vary. I will be planning my exercises the weekend before to keep variety. On Sunday, I will post the weeks workout. But here is the split.

Monday/Thursday:
Quads
Hamstrings
Glutes
Biceps
Back
Abs

Cardio (30 minutes)
Core Training (10 minutes) see below
Flexibility (20 minutes)

Tuesday/Friday
Calves
Chest
Triceps
Shoulders
Glutes
Abs

Cardio (30 mintues)
Core Training (10 Minutes)
Flexibility (20 minutes)

Wednesday/Saturday
4 Mile Run
Core Training
Flexibility

Sunday
Rest
Plan meals and workouts for next week

Core Workout:
Plank (2 minutes)
Plank with knees in (20)
Up down plank (20)
Leg Lifts (10)
Reverse Crunch (10)
Scissors (20)
Bicycles (20)
V-sits (10)
V-sit bicycles (20)
Jack Knife (10)

Updates

Hello everyone,

It really is my goal to post everyday. I will work on this. I have been focused. My eating has been good. I do need to intensify my workout. I will be posting a new picture next week, which I am very excited about. Hopefully, there is noticeable improvement. I am diligently working on my flexibility. I need to be able to do the splits. I am pretty close!! Well, the competition that I have been training for, I thought was next June, well it is now this September. Therefore, my training has just been upped. I no longer have time to gradually make my way. I will be leaning up and building muscle rapidly over the next few months. I am going to attend a Competition Camp in July in Chicago and start putting together a fitness routine. I officially have 4 months to do what I was going to do in 12. But once I qualify I will have a year to perfect everything for Vegas. This is going to be quite a feat, but I have dedicated myself and the more I learn about it the more I want it!!! Therefore, my diet will consist of all lean meats, protein, minimal carbs, vegetables and a select fruits. Remember, I am leaning up for a competition. Keep in mind that once the competition is over and I slowly start to eat regular again, I will put weight back on. Same as what happens when people try to cut out carbs and then start eating like they use to, they gain all the weight plus back because they do not know what they are doing. Please use this as motivation to eat healthy and reach YOUR specific goals. Keep a balanced diet for a healthy, maintainable lifestyle. Thanks for you support. And let me know how I can help you!!

Free Butt Lift

Here's a Butt Lifting Workout for you!!! You can do this during commercials!

20 Squats
50 Butt Lifts
20 Bronco Kicks (each leg)
20 Supine Leg Abductors (lie flat on your stomach, keeping your legs straight lift your knees
off of the ground and seperate your legs and bring back together without resting down
between.

Do 3 Sets with a 1 minute rest in between sets.

Make sure you stretch the booty after! You can sit on your heels and reach your arms and forward lying your chest flat.

Body Fat %

Hi everyone, it has been a few days since my last post. I have been on track. I did go out to eat and had Mexican this weekend. That was on our way to a cookout, in which I had nothing to eat at the cookout. I can't say I didn't drink a few calories.

My workouts are going good. I do need to do better. I feel like my workouts are sporadic, 10 minutes here, 10 minutes there. I need to schedule more time out for myself.

Anyway, I went to Target Metabolism for my body fat testing (if you haven't heard of Target Metabolism, check it out at www.targetmetabolism.com, I recommend them to all my clients for added accountability and structure on eating. You have to have the eating and the fitness together!) well, where was I, oh yeah, my starting body fat was 23.8%. I feel I should be able to maintain at least an 18%, considering my line of work. So that is my first goal, 18%. My competition goal is 13%. I want to get to 18% and maintain, then drop to 13% about 8 weeks prior to competition. That's when the Mexican is a complete no no.

Also, I promise to post my training schedule tonight!!!

Are you still on track? Let me know if I can be of any help to you!!!

Erin

PS, I have to put a new picture up in 2 weeks.

May 28th eating and training

Today was the first 6am boot camp. I am not much of a morning person, but once I got there it felt good to get up and going. I am definitely ready for bed now. It is important to stay rested when trying to lose weight and train hard. I get to sleep in a little tomorrow. Anyway, here is what I ate today and the training I did.

Breakfast: 5:45 am
low fat vanilla yogurt with low fat granola

Snack: 7:00am
Banana

Lunch: 12:00pm
1 package Budding turkey meat
baked cheetos
banana

Snack: 3:15pm
whole wheat Bagel with reduced fat cream cheese (strawberry)

Dinner: 5:45pm
Lean Cuisine (Caesar chicken pasta bowl)
1 cup whole kernel corn (frozen, steams in the bag)
glass of skim milk

Snack: 10:00pm
low fat vanilla yogurt with low fat granola (good snack after my workout, lots of protein) and as you can tell, I'm really liking this!!! It helps with my undying desire for Moose Tracks icecream.

My workout:

Walked 2 miles with client
Went hiking at the park with Ryleigh

Walked 10 minutes on treadmill at 10 incline at 3.5, last 1.5 minutes at 15 incline
Total Body Workout immediately after: 3 Sets
20 Squats
20 Push-ups
20 Dips
20 Butt Lifts
20 Bronco Kicks
20 Bicycles
20 Scissors
20 Snatch
40 Jump Rope

I am a little frustrated with myself that I didn't get my run in. I will go for an hour run tomorrow. I will have all of my workout schedule up tomorrow! It's late tonight and I'm ready for bed! Good Night!

What I did today!

Today was a busy training day, work wise. I didn't get much training in for myself. However, as part of my training I have starting a stretching and core training routine. I will be posting all of my training schedule tomorrow, but my core training consists of the following:
Plank
Plank with knee crosses (20)
Up down planks (20)
Lying leg lifts (10)
Scissors (20)
Bicycles (20)
V-sits (10)
V-sit bicycles (20)
Jack Knifes (10)

I will post pictures soon of each exercise.

Food:
Breakfast: 7:30am English muffin with sugar free Raspberry jelly and a banana
Water

Lunch: 11:30am Subway 6" wheat Subway club with veges and honey mustard, sun chips and a Sprite

Snack: 2:00pm Banana

Snack: 4:00pm whole wheat bagel with reduced fat cream cheese

Dinner: 6:00pm package of Budding lean turkey meat, baked cheetos

Snack: 8:00pm 1 cup of low fat vanilla yogurt with 2/3 cup low fat granola (this was sooo good!)

Snack: 9:00pm sugar free, reduced fat fudgesicle

Today, as most of my days, I don't have set meal times. Therefore, you'll find I eat small meals throughout the day.

Memorial Day Weekend

Hello everyone. Did you stay on track over the weekend? I have to admit I was a little off track. I had my brother's graduation party and then went to my father in laws for a cook out on Sunday. I felt like I drank a gallon of salt. Although, I went for run tonight while Ryleigh rode her bike. I feel much better after getting my run in. Well, it is back to the task at hand. This week I will be posting my eating and training schedule.

Starting Measurements

My beginning measurements: 5/24/2008
Weight: 149 lbs
Chest: 32.75
Waist: 27.0
Abdomen: 31.5
Hips: 40.75
R Thigh: 22.5
R Calf: 13.25

Beginning Body Fat %: 23.8% Goal: 13%

Before Picture1-2

Okay, this is my least favorite pic. But my most motivating!!! I'm thinking I need a tan!

Before Picture 1

Here is one of my before pictures. While I am at a healthy maintainable weight, I have a lot of work to do before competition. I will update my pictures every month!

Goals

After taking before pictures and realizing that you do not look the same without clothes on, it is time to decide what you do want to look like. Setting goals is a major part of the fitness journey. You have to know where your destination is. For me, my goals are as follows:
-Lose 20 pounds of fat, gain 10 pounds of muscle
-Obtain a body fat % of 13% by competition day
-Do the splits

I will be posting my beginning weight and measurements later this week. I will also be posting my eating and training schedule. Now that I have my goals, I need to create a plan.

Join the Journey!

My name is Erin Schwein. I am the owner and certified personal trainer of NO MORE "BUTS", LLC. I have been training clients for almost 2 years. I have been very fortunate to never have to deal with a weight problem. Fitness has always just been a part of my life. However, I do know that there are many struggles that clients must face and overcome when trying to reach their goals. I know that it is as much of a mental challenge as it is physical. I have always wanted to get myself into great shape in order to compete in a fitness competition. Just with my clients wanting to lose weight and change their habits, I am going to have to put a lot of focus on my eating and training habits. While I am in good shape right now, I am going to have to completely transform my body for the competition. While my goals are different than many of my clients, the journey is still the same. Along the journey I hope to learn more about the frustrations and struggles that they are experiencing. I don't only want to reach my goal, but become a better trainer. I also hope that as you read this you will decide to go on the journey with me. I will keep you update on my eating, training schedule and progress. You can take the same steps I do as I find ways to motivate myself. The first thing I have done is to take before pictures. You have to know where you are starting. And while I am in good shape, I have many areas that need major change. I do believe as a trainer, I should look the way others want to look. I have work to do. So here I am going on my journey. The competition is in 1 year. I hope that you will decide that you deserve to look the way you picture yourself looking. I know it seems so out of reach, but together we can do it! I hope you will take the journey with me!!!