Issue #12


by Juan Carlos Lopez

20 questions with our cover model: Julie Childs

Video Interview Cover Model: Julie Childs

Tamee Marie Interview after winning 2005 Carol Semple Figure classic

Gymnastics & Skills Pt. 1
by Linda Cusmano

Video Interview:
Ellen Partnoy

2005 NPC Nationals Experience by Alissa Carpio

Protein Intake
by Alex Galvez

Video Interview:
Corinna Frikken

Training Arms Part 2 by Kristi Wills

Back on Track
by Susan Groshek

Video Interview:
Waleska Granger

Sprint Workouts
by Misty Green

Back On Track by Susan Groshek

Susan Groshek

As we all know we tend to splurge throughout the holiday season, even as competitors! I've had many clients tell me that there is no point to start on a new program before the holidays, and Jan.1 is their magical day! The excuses are endless…”The holidays are such a hectic time, my gym time was limited”…”I had a holiday party, I had to go it was for work” etc…
To make up for the lack of effort we try to avoid holiday weight gain in other ways. The worst mistakes made in an attempt to avoid holiday weight gain is skipping meals in anticipation of a holiday binge. Knowing that a party has the potential to cause a substantial increase in daily caloric intake, people often skip meals before such an event. But “saving” your calories is practically a guarantee that you will be starving and more likely to overindulge. We also convince ourselves that it wouldn't be the same without Grandma’s Cherry pie. And of course if I don't have a piece she will get mad. I don't know about you, but when was the last time you got in a fight with someone over not eating a piece of pie? Not very often I'm sure. But if you did… the damage is done, guilt set in, and you now created yourself a “New Years Resolution”. Lose weight!
For those of you who thought this way I am here to help!!
Reported by the National Institute of Health, seven pounds has long been the average of an assumed 5 to 10 lb. They found that the actual average weight gain in the six-week interval between Thanksgiving and New Year’s Day is much less - only 0.8 lb. And from the initial weight measurement in late September through early March, the study volunteers gained an average of just over a pound - 1.05 lb. That's the good news.

Susan Groshek

The bad news is that a year later, the study volunteers had not lost the weight gained over the winter months. This means that even minimal holiday weight gain can really add up over the years – in 10 years you could be carrying an extra 10 to 15 lbs!
With that being said, it’s the beginning of 2006 and its time to get back on track! You took it way to far this year with the Christmas cookies, and Aunt Linda's famous casserole and now you don't even know where to begin! Well, its time to take it back to the basics! Here are a few things to remember….

1. Get rid of all the junk food (and I don't mean by eating them)
2. Write down your short and long term goals
3. Develop a daily schedule including lifting weights and cardio 5-6 days/week
4. Don't skip meals, and eat every 2-3 hours
5. Prepare your meals the day before
6. Drink a minimum of 1 gallon of water/day
7. Chose something that you will spoil yourself with once you reach your goal (i.e. Massage, facial etc…)
8. Have fun and always remember the reason your exercising
9. Always give 110% during your workout
10. Don't over do it and get your rest in!!

Back to Issues

About the Author...

2006 will be my 4th year competing in both fitness and figure. I was a competitive gymnast for 13 years and ran track. I currently live in Dallas TX and work as a corporate recruiter, and on the side I personal train online and also one on one. My ultimate goal this year is to win my pro card for Fitness, and continue to to model and help people live a healthy lifestyle through personal training and leading by example. I am focusing on increasing difficulty in my routine this year and really entertain the crowd!

© 2004 HardFitness Design All right reserved.