It's July!
School holidays have started and with it the old attitude of Ashton comes everywhere with me. So far he has coached me in the corner when I spar Jamie Ridge, helped me with hours of Real Estate marketing and flyer dropping on his bike (which I was super impressed to hear him pushing his bike up the hill saying "I can do it, I can do it") and into the kitchen to cook his homemade pizza dough he wanted for a treat.
I have spring cleaned and set up a office at home, I have finally had the domain name for Envision changed and am getting ready to launch at the NZ Fitness expo. The support has been fabulous and I am so uplifted having surrounded myself with inspiring athletes dedicated to becoming better in everyway all the while encouraging others to do so. I haven't brought a computer as yet and my little brain is tick-tick-ticking on how I am going to prioritise and achieve this. In the meantime I can make do. I have however got my phone back! I am feeling super fit and recently had an exhibition fight proving so, ring fitness is the toughest form of fitness I have experienced. I have had a listing in the Greenhithe showcase and am really excited about some marketing that will hit the social media network soon to maximise listing potential. Turns out Ashton has other ideas for fun so this month we have climbed and picniced our special mountain, swung on swings, climbed rope towers and I told him off for stepping in a puddle with good shoes on. Whoops.. I still can't bench 60kg unassisted and am struggling with why not. Is it because I just pulled that goal out of nowhere that I am not inspired to drive to achieve it? I am going to put alot more thought into my goals this month. Also below make sure you check out one of the athletes that inspires me most, someone I have competed against and am incredibly awestruck with her results. She has gone from local star to global star with the awareness of life changing beliefs. Don't miss the interview with Jess Pendergrast for her take on fitness domination. xx
School holidays have started and with it the old attitude of Ashton comes everywhere with me. So far he has coached me in the corner when I spar Jamie Ridge, helped me with hours of Real Estate marketing and flyer dropping on his bike (which I was super impressed to hear him pushing his bike up the hill saying "I can do it, I can do it") and into the kitchen to cook his homemade pizza dough he wanted for a treat.
I have spring cleaned and set up a office at home, I have finally had the domain name for Envision changed and am getting ready to launch at the NZ Fitness expo. The support has been fabulous and I am so uplifted having surrounded myself with inspiring athletes dedicated to becoming better in everyway all the while encouraging others to do so. I haven't brought a computer as yet and my little brain is tick-tick-ticking on how I am going to prioritise and achieve this. In the meantime I can make do. I have however got my phone back! I am feeling super fit and recently had an exhibition fight proving so, ring fitness is the toughest form of fitness I have experienced. I have had a listing in the Greenhithe showcase and am really excited about some marketing that will hit the social media network soon to maximise listing potential. Turns out Ashton has other ideas for fun so this month we have climbed and picniced our special mountain, swung on swings, climbed rope towers and I told him off for stepping in a puddle with good shoes on. Whoops.. I still can't bench 60kg unassisted and am struggling with why not. Is it because I just pulled that goal out of nowhere that I am not inspired to drive to achieve it? I am going to put alot more thought into my goals this month. Also below make sure you check out one of the athletes that inspires me most, someone I have competed against and am incredibly awestruck with her results. She has gone from local star to global star with the awareness of life changing beliefs. Don't miss the interview with Jess Pendergrast for her take on fitness domination. xx
Goals for July
My first goal is very scary to write down. This is because it has never been achieved in the last 3 years. I was thinking of what I most desire at this moment and I know the value in writing and publicising words. It may not seem hard to anyone but for me is one of the most difficult daily battles.
I will stick to my nutrition plan and only my nutrition plan without cheating for the whole month of July. 31 days of clean eating is the first step in my three step goal. 90 days it takes to change a habit and one that is my stress relief, emotional vice and habit. I have broken this down into monthly bite sized pieces and have daily plans in place. I have prepared myself and Kerry Ratcliff has kindly provided inspiration in this picture she made me. It says 14 days goal as to be honest I don't think I have made it more than 2 weeks without binge eating. I decided however to make this public and to challenge myself to change a habit. No point resorting back to everyday eating habits after all. So I have done my research and am prepared to kick this in the booty once and for all. I want this with all my heart.
I will stick to my nutrition plan and only my nutrition plan without cheating for the whole month of July. 31 days of clean eating is the first step in my three step goal. 90 days it takes to change a habit and one that is my stress relief, emotional vice and habit. I have broken this down into monthly bite sized pieces and have daily plans in place. I have prepared myself and Kerry Ratcliff has kindly provided inspiration in this picture she made me. It says 14 days goal as to be honest I don't think I have made it more than 2 weeks without binge eating. I decided however to make this public and to challenge myself to change a habit. No point resorting back to everyday eating habits after all. So I have done my research and am prepared to kick this in the booty once and for all. I want this with all my heart.
I want to place at NZ Fitness Model competition 27th July.
These two goals are all I am going to write down as I want to put all my focus and efforts towards achieving them and I want to be successful when I share my results at the end of the month. Luck is a gamble. Wish me success
These two goals are all I am going to write down as I want to put all my focus and efforts towards achieving them and I want to be successful when I share my results at the end of the month. Luck is a gamble. Wish me success
The Training Plan
MONDAY-Back/Tri
45min power walk
TUESDAY- Chest/Bi
Sparring
45 min power walk
WEDNESDAY- Cross fit training
Yoga & 1 hour walk
THURSDAY- Legs
Boxing
45 min power walk
FRIDAY-Abs/Shoulders
45 min power walk
SATURDAY- Boxing class
SUNDAY- Family Day/ Rest Day
45min power walk
TUESDAY- Chest/Bi
Sparring
45 min power walk
WEDNESDAY- Cross fit training
Yoga & 1 hour walk
THURSDAY- Legs
Boxing
45 min power walk
FRIDAY-Abs/Shoulders
45 min power walk
SATURDAY- Boxing class
SUNDAY- Family Day/ Rest Day
The Eating Plan by Tarren Mccall
Forgive me for being unspecific however I have been to amazing nutritionist and out of respect for her business I will tell you what I am eating but not how much or how to make. If you would like to see her you must book her in advance as she has a team of succesful athletes that require her attention. I feel really lucky to have been able to consult with her for my fitness goals.
5.30am Creatine & Gym
8.00 am Oats & protein 4x fish oils, 1000mg Vit C
10.00am Peanut Butter Chocolate Myofusion Protein Shake with 2 tsp coffee
12.30pm Chicken, celery, tomato, spinach, pumpkin in water cooked in slow cooker
3.00pm Strawberry Myofusion Shake or protein bar
5.00pm Pasta free lasange
7.30pm Yummy pudding (soooo yummy)
Drinks- Green tea, Vanilla Chai Tea, Water, Black Coffee
Cheat Meals- None. Please see goal above. My daily calorie intake is around 1450
5.30am Creatine & Gym
8.00 am Oats & protein 4x fish oils, 1000mg Vit C
10.00am Peanut Butter Chocolate Myofusion Protein Shake with 2 tsp coffee
12.30pm Chicken, celery, tomato, spinach, pumpkin in water cooked in slow cooker
3.00pm Strawberry Myofusion Shake or protein bar
5.00pm Pasta free lasange
7.30pm Yummy pudding (soooo yummy)
Drinks- Green tea, Vanilla Chai Tea, Water, Black Coffee
Cheat Meals- None. Please see goal above. My daily calorie intake is around 1450
Athlete of the Month - Jess Pendergrast
Jess is an incredible display of what you can do when you set your mind to something. It is awe inspiring to know that someone you competed with also competed on the world stage. Read her story and feel the goosebumps of motivation creep up on you!!
Tell me about your journey into the fitness industry...
For most of my life, I was always active playing every sport there was because I wanted to prove that whatever men could do woman can always do too. However I fell into an unhealthy habit of eating fast food at least 6 times a day and doing no exercise. I had no energy or motivation for life. When I had the amazing opportunity to represent New Zealand at World Miss University in Korea, I saw so much poverty and it made me realise just how lucky we are here in New Zealand. I decided that I needed to make a change, set myself a new challenge and start taking care of myself. I joined a local gym and started lifting weights, learnt how eat properly and then I made the decision to compete. That’s when it got really serious. I was determined to win nationals and be the first ever New Zealand woman to compete in the bikini division at the Arnolds. After winning nationals, through lots of hard work and dedication, I was offered that opportunity and I have never looked back. I am now an IFBB Bikini Pro and I compete with the best in the world which is super nerve-racking but it makes me push even harder to improve my physique. I believe that if you have a goal and work hard towards it, you can achieve it.
What do you do for training?
I train with weights 5 days a week. I usually don’t do much cardio but I will start doing some around 3 weeks out to tighten up. In bikini you need to have nice glutes and legs so this is a big target area for me.
This is my weekly training:
Monday: Back/chest
Tuesday: Quads/Calves
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Glutes/Hamstrings
Saturday: Biceps/Abs
Sunday: off
What's your greatest achievement?
My greatest achievement was stepping on stage at the Arnold Amateur as the first New Zealand bikini competitor and placing fourth. I trained extremely hard but I honestly did not expect to place fourth. It’s another level over in
America, every woman is so beautiful with the most amazing physiques. Just being over there inspires you to train harder! I am also proud that my experience has inspired and helped others work towards their own goals. If I can do it, then anyone can.
How has fitness changed your life?
Life has definitely changed since I started competing.The biggest challenge was my diet. I was always the girl that ate fast food for every meal so I taught myself how to eat properly. I’ve learned how important it is to eat small meals every 2-3 hours to give you the energy you need to train. Fitness has also opened my world up to many opportunities including being on the cover of NZ Fitness magazine, being sponsored by Nutrigenix and travelling to America to compete in both the Arnolds and the Pittsburgh Pro shows. I also now have the opportunity to inspire others to be fit and healthy and this is very rewarding.
What is your favourite food?
My favourite food would have to be sushi and crème brulee. I absolutely love going out for dinner and since I am not in competition mode at the moment I get to eat out more.
What do you do for fun aside from train?
I love going to the movies, spending time at the beach or farm, spending time with friends and family.
How do you balance your life?
This was a really tough one for me at first. Having a full time job in marketing, I found it hard to juggle everything and in the beginning I isolated myself from everyone because my training took up a lot of my time and it was too hard to spend time with friends who could eat all of the foods that I couldn’t. Once I started to create a schedule it gave me more time to spend with my loved ones. I just make sure that I prioritise everything and can fit my training in somewhere. I’m also very lucky to have very supportive people around me.
What's the best advice you can give to someone wanting to get involved in the fitness industry?
- Don’t be afraid of the weights. Weight training will tone, tighten and shape your body.
- Set yourself goals: if you set a goal and write it down then you are more likely to stick to it.
- Eat clean and eat often!
What changes would you make to your physique and why?
I still want to gain more muscle. I have an extra fast metabolism which means that I am lucky that I hardly have to do any cardio but on the flip side it means that it is extremely hard to gain muscle. While I might not be making big muscle gains, I am making small gains and over time if I keep working hard then I will start to develop the muscle mass that I would like. The area that I am mainly focusing on is glutes/legs as they are both very important areas in the bikini division.
Where do you see yourself 5 years from now?
In five years from now I hope to be a marketing manager for a big company and working my way up the corporate ladder.
Which fitness athletes inspire you?
The athletes that inspire me are Nicole Nagrani, Dianna Dahlgren, Tabitha Klausen, Crystal Matthews and Sonia Gonzales. While over at the Pittsburgh Pro I was very lucky to spend time with Tabitha and Crystal – they are both
beautiful, humble and kind-hearted women. I was also very honoured to spend time with Sonia Gonzales who helped me with my posing and gave me some great tips, she is an amazing dedicated athlete.
How can we follow your progress in the future?
Facebook: http://www.facebook.com/JessicaPendergrast
Website: www.jessicapendergrast.com
Email: jessicapendergrast@hotmail.com
Blog: http://jess-kaye.blogspot.co.nz
Tell me about your journey into the fitness industry...
For most of my life, I was always active playing every sport there was because I wanted to prove that whatever men could do woman can always do too. However I fell into an unhealthy habit of eating fast food at least 6 times a day and doing no exercise. I had no energy or motivation for life. When I had the amazing opportunity to represent New Zealand at World Miss University in Korea, I saw so much poverty and it made me realise just how lucky we are here in New Zealand. I decided that I needed to make a change, set myself a new challenge and start taking care of myself. I joined a local gym and started lifting weights, learnt how eat properly and then I made the decision to compete. That’s when it got really serious. I was determined to win nationals and be the first ever New Zealand woman to compete in the bikini division at the Arnolds. After winning nationals, through lots of hard work and dedication, I was offered that opportunity and I have never looked back. I am now an IFBB Bikini Pro and I compete with the best in the world which is super nerve-racking but it makes me push even harder to improve my physique. I believe that if you have a goal and work hard towards it, you can achieve it.
What do you do for training?
I train with weights 5 days a week. I usually don’t do much cardio but I will start doing some around 3 weeks out to tighten up. In bikini you need to have nice glutes and legs so this is a big target area for me.
This is my weekly training:
Monday: Back/chest
Tuesday: Quads/Calves
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Glutes/Hamstrings
Saturday: Biceps/Abs
Sunday: off
What's your greatest achievement?
My greatest achievement was stepping on stage at the Arnold Amateur as the first New Zealand bikini competitor and placing fourth. I trained extremely hard but I honestly did not expect to place fourth. It’s another level over in
America, every woman is so beautiful with the most amazing physiques. Just being over there inspires you to train harder! I am also proud that my experience has inspired and helped others work towards their own goals. If I can do it, then anyone can.
How has fitness changed your life?
Life has definitely changed since I started competing.The biggest challenge was my diet. I was always the girl that ate fast food for every meal so I taught myself how to eat properly. I’ve learned how important it is to eat small meals every 2-3 hours to give you the energy you need to train. Fitness has also opened my world up to many opportunities including being on the cover of NZ Fitness magazine, being sponsored by Nutrigenix and travelling to America to compete in both the Arnolds and the Pittsburgh Pro shows. I also now have the opportunity to inspire others to be fit and healthy and this is very rewarding.
What is your favourite food?
My favourite food would have to be sushi and crème brulee. I absolutely love going out for dinner and since I am not in competition mode at the moment I get to eat out more.
What do you do for fun aside from train?
I love going to the movies, spending time at the beach or farm, spending time with friends and family.
How do you balance your life?
This was a really tough one for me at first. Having a full time job in marketing, I found it hard to juggle everything and in the beginning I isolated myself from everyone because my training took up a lot of my time and it was too hard to spend time with friends who could eat all of the foods that I couldn’t. Once I started to create a schedule it gave me more time to spend with my loved ones. I just make sure that I prioritise everything and can fit my training in somewhere. I’m also very lucky to have very supportive people around me.
What's the best advice you can give to someone wanting to get involved in the fitness industry?
- Don’t be afraid of the weights. Weight training will tone, tighten and shape your body.
- Set yourself goals: if you set a goal and write it down then you are more likely to stick to it.
- Eat clean and eat often!
What changes would you make to your physique and why?
I still want to gain more muscle. I have an extra fast metabolism which means that I am lucky that I hardly have to do any cardio but on the flip side it means that it is extremely hard to gain muscle. While I might not be making big muscle gains, I am making small gains and over time if I keep working hard then I will start to develop the muscle mass that I would like. The area that I am mainly focusing on is glutes/legs as they are both very important areas in the bikini division.
Where do you see yourself 5 years from now?
In five years from now I hope to be a marketing manager for a big company and working my way up the corporate ladder.
Which fitness athletes inspire you?
The athletes that inspire me are Nicole Nagrani, Dianna Dahlgren, Tabitha Klausen, Crystal Matthews and Sonia Gonzales. While over at the Pittsburgh Pro I was very lucky to spend time with Tabitha and Crystal – they are both
beautiful, humble and kind-hearted women. I was also very honoured to spend time with Sonia Gonzales who helped me with my posing and gave me some great tips, she is an amazing dedicated athlete.
How can we follow your progress in the future?
Facebook: http://www.facebook.com/JessicaPendergrast
Website: www.jessicapendergrast.com
Email: jessicapendergrast@hotmail.com
Blog: http://jess-kaye.blogspot.co.nz
Affirmation of the Month
Food is my nutritional tool to help me achieve my goals.
