Fitness Junkie

ROAD TO FAME: Setting Goals through Dreamlines
May 20, 2009, 7:22 am
Filed under: Daily Hit, Road to FAME 2009 | Tags: , ,

“Only those who will risk going too far can possibly find out how far one can go.” ~ T. S. Eliot

In Tim Ferriss’ best selling book, The Four Hour Work Week, he explores the concept of dreamlining.  What is dreamlining?  It is a way to establish written goals by thinking of all the things we want to have, be, and do in 3, 6 or 12 months time.  It doesn’t matter how vein, how impossible or even how outrageous these dreams may be.  The point is to write them down.  Here is mine..

In the next 3 months, I dream of:

Having:                       6 pack abs and defined triceps

Being:                          able to do 10 pull ups with ease

Doing:                         attend the Can Fit Pro Conference in Toronto

Now that I know what I specifically want to accomplish in three months, I need to define 3 actionable steps, for now, tomorrow and the day after to get closer to actualization.

Steps NOW:

  1. Read 3 articles on getting 6 pack abs in 12 weeks
  2. Take measurements and pictures of abs/triceps for baseline
  3. See how many pull ups I can do now (likely negative zero!!)
  4. Check Can Fit Pro website for registration information and costs


  1. Prepare 12 week nutritional plan
  2. Work with Coach V on developing core and tricep workouts
  3. Bikram for strong back development, more pull up practice with assist
  4. Check Toronto for hotels and cost of flight


  1. Record daily intake of food on twitter
  2. Record daily workout and thoughts on fitnessjunkie
  3. Practice 5 pull up with assist from Coach V
  4. Choose sessions to register for

    ***  NOTE:  Here is a worksheet you can download to do your own dreamlining exercise and here is another article that goes into more detail about how to dreamline.

ROAD TO FAME 2009: A New Beginning
May 19, 2009, 8:51 am
Filed under: Daily Hit, Road to FAME 2009, Stay'n on Track

Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily”  — Johann Friedrich von Schiller

It’s been a long time since I last wrote a blog post.  Four months long!

Back in my birth home of Peg City, circumstances have reunited me with old friends that I haven’t seen or heard from in years; events have led me to spend more time with family; and experiences have made me realize just how significant this move back really is.  It truly is a new beginning for me.

And being the fitness junkie that I am, one of my big goals this year is to compete at the FAME Canadian Nationals in Vancouver on October 24th, 2009.  It’s been 3 years since my last competition.  Wow how fast time flies!  But I’m back and ready to put 100% of my all into it.

In an article written by Tom Venuto, he states that accountability is the most effective motivational force and that there are 4 levels of accountability.  Today and this week, I will focus on the first level:  self accountability.

You can become accountable to yourself by:

1. setting written goals
2. weighing yourself
3. measuring body composition
4. taking body (circumference) measurements
5. taking photographs
6. Creating menu plans or tracking nutritional intake in a journal
7. Creating workout schedules and tracking training performance in a journal

It’s not going to be easy.  I know this.  It’s been a long time since I’ve disciplined myself to eat, train, and sleep properly.  A really long time!  And being back home in Peg City, there are many distractions..  but I’m committed to making this work .  I’m comitted to sharing this journey. 6 months out (actually, a little over 22 weeks to be exact!).  What makes this even more exciting is that my personal trainer (who is also my fiancee!) will be riding along this journey with me.  He, too, will be coming back to Vancouver to compete with me and I can’t wait!!

Mercury Retrograde
January 19, 2009, 1:43 pm
Filed under: Stay'n on Track

I wish that I could say that everyday I am passionate about staying healthy, keeping fit and looking the best that I can be.  But I can’t.  This past week has been “heltah skeltah” … workload pressures, tension in relationships, health woes and personal mental overload took over my week.   Outrageous situations have arisen that are all out of the ordinary and being a believer of astrology, we are in the middle of a mercury retrograde

 When Mercury retrogrades, we find that many parts of our life are being revised. Often these revisions can be a surprise or throw us back a step. However, these revisions which occur during a Mercury retrograde, are a “course correction” and provide a stop gap measure until we can review situations. During this time of revision, change is compounded and confusion is created by our reactions to the ever-changing situations. Thus anything started during this time will ultimately be taken back or even revised further, making for a high-frustration time. This will be especially true with changing our minds, reviewing new ideas and our communication being improved and honed so not to be mis-understood.

The purpose of Mercury retrograde is to review and revise our life and our connection with reality.  And so this confusion, this craziness, this heltah skeltah going on in my life is a sign for me to re-examine what direction I’m taking, what path I want to create and when it will be time to walk that path instead of just imagining or daydreaming about it. 

In a few months, I will be making the leap from working the 9-5 under Government Inc. to working with my family as a health and fitness lifestyle coach and freelance writer.    Yes, I’m scared.  Yes, I have lots to do still.  Yes, I know about the financial economy.  And hell yeah, I am totally ecstatic about making the change….  and nothing will hold me back.  Not even Mr. Retrograde.

The Power of Less
January 8, 2009, 10:32 am
Filed under: Stay'n on Track | Tags: , ,

To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” — Anatole Franceork

Family.  Work.  Career.  Health.  Fitness.  Nutrition.  Money.  I bet you can think of many things that have to get done today under each category.   I know I have.  I have a list of “things to do” in my Blackberry organizer.  I have a list of “2009 goals to reach” posted above my home and work desk.  It’s all quite overwhelming especially when I can only check off 2 items on my to do list.  I’m dreaming big but at the same time daily actions need to be taken to get me there.  But when I stress about things I can’t do, I don’t do. 

It’s what Tim Ferriss identifies as “analysis paralysis”.  For a year now, I’ve been reading his book “4-Hour Work Week”  and his “Experiments in Lifestyle Design” blog.  He offers some great insight and tips and his recent blog “The Power of Less:  Changing Behaviour with Leo Babauta” was just what I needed to read to get me out of analysis paralysis. 

With so many things to do, the worst thing that can happen is analysis paralysis.

With so many things to do, the worst thing that can happen is analysis paralysis.

The Power of Less talks about simplifying, about applying limits and doing one thing at a time.  It talks about concentrating my focus on smaller things to be much more effective.  And in Tim’s blog, he presents a 30 day challenge and 12 Key Habits to Start With.  The key is to only choose one habit at a time <“Am I capable of doing that?”>; choose something measurable <“That means I have to be honest about my baseline”> and to be consistent and report daily.  More importantly I am told to keep a positive attitude.  So here goes:  my January habit to start with will be to set my 3 most important tasks each morning.  The 3 tasks to be accomplished each morning:  write for 1 hour, workout 45min, read 1 hour.  Wish me luck… or should I say … Luck is already with me… 🙂

You Get Out What You Put In
January 3, 2009, 9:26 pm
Filed under: Stay'n on Track

“How soon ‘not now’ becomes ‘never’.” — Martin Luther King

Working for a health authority for almost 10 years, I am disappointed at the poor state of our health and the system that is supposed to support it.  As a community case manager, I spent hours with clients only to tell them that I cannot provide the services they need.  As a community educator, I have presented cost effective and innovative solutions to providing quality education only to be declined by my bosses.  All because of  budget restraints.  Why are we not spending our money on improving our health care?   There are no baslines recorded , no outcomes evaluated.  “Not now” is what I am told.

As I reflect on my 2008  “Year of the New”,  my main goals were to achieve an inner peace , an improved confidence in myself and a focus on moving towards my dream.  I want to motivate others by providing health education and personal training to individuals who want to achieve a healthy, active and balanced lifestyle.  I want to inspire others by providing information on the newest health and fitness trends and reinforce the long standing truths of nutrition and exercise using multiple media outlets.

Ten years… how fast time flies.  Each year I remember telling myself that I would change my direction.  “Not now”, is what I would say to minimize the degree of change in my life.  But 2008 , drastic changes in my life were made.  I had enough and things needed to get done.  I spent more time by myself reflecting on past decisions; obtained my Personal Training certification; pursued paid writing opportunities and attended a Health and Fitness conference with my man and soon to be business partner, Coach V,  to give me inspiration and reason to move towards the direction of my dreams.  

This 2009, my goal is to get rid of the “not now” mentality and instill a “do it now” attitude.  This is the “Year to Live Dreams” ..when thoughts become things…. to see my name as a byline in major health and fitness magazines,  to work with individuals in achieving a Higher Level of Fitness, to reunite with my family and spend everyday with those who have a positive influence in my life.   I can’t wait …

Happy New Year
January 1, 2009, 1:54 pm
Filed under: Stay'n on Track

As I do every first day of a new year…. workout, make resolutions and look into what the horoscopes predict my future will be.  This is what says for Libras in 2009:


Brilliant ideas come easily into Libra’s awareness throughout 2009. As you trust your higher self and allow thoughts to flow freely, you are able to embrace new opportunities and make positive changes in your life. You come to a higher level of understanding and appreciation as you let go of old ideas. You’re no longer separated from what you want as you to detach from limiting thoughts, bringing you a new spiritual perspective of feeling fully supported and loved.

As you stay centered within your core, your highest ideals manifest, and you have the ability to help others realize their interconnectedness, and bring balance into their lives. Your efforts bring you into a more stable way of working than ever before, an important development, what with all the changes occurring this year.

You are a natural conduit, and you are able to receive messages that will help you grow in every area of your life. You have a strong inner sense of direction for where life is going, so trust and allow your struggles to be released.


You are more creative than usual in your career this year because of your increased connection to your inner desires. Your healthy relationships with co-workers have helped you accept the work that you do, but feeling a little impatient, you may come to realize that changing jobs could be a good thing for you. You need more freedom to keep you motivated, and in order to break new ground.

New opportunities are calling upon your ability to transform ideas through your imagination, and to recreate your career so you can help others explore the lighter side of their being as well. You are able to mediate well, and create commitment and positive energy amongst your associates. People appreciate your fresh ideas, and you feel revitalized when you are able to nourish your ideas and create magic in your work.

In your expanding realization of what it is to be successful, doors open easily up for you, and you have no choice but to grow. You easily show your good side and use your executive abilities to carry your entrepreneurial spirit into the workplace. Summer may be a time of significant change, as you reap the rewards of your interpersonal growth.


In 2009, relationships become very exciting when you share new adventures, dreams and hopes with people. As you focus on your desire to create balance and harmony in the world, your personal life will reflect that energy as well — and invite change to take place.

As you continue to trust your spirit, you will receive the love you want. Balance and integrity become the most important assets to you as you harmonize your thoughts with your emotions. Express your deepest needs, and you will be more relaxed about sharing the beauty you feel inside. In realizing the changes within your consciousness, your relationships strengthen.

You feel quite energized with new information, and easily share your insights with your partner, friends and family. The atmosphere in your home environment is harmonious, and this energy manifests in all other areas of your life as well. You have a renewed sense of security and inner peace in all your relationships, as you realize that you have the power to create the life you desire.

One Step at a Time
December 12, 2008, 9:57 am
Filed under: Stay'n on Track
Our photo shoot date is set for December 23rd with the wonderful and talented Lisa Chase.   So @ 11 days out, this is where we are starting. 
Coach V on Nov 30

Coach V on Nov 30


Height:  6’2″
Weight:  200lbs
BF:  22%
Chest:  42inches
Waist:  31.5inches
Hips:  38inches
Right arm flexed:  17inches
Right thigh standing:  22.5inches
Right Calf:  14inches
Me on Dec 12

Me on Dec 12

Height:  5’3″
Weight:  123lbs
BF:  25.5%
Chest:  34inches
Waist:  26.5inches
Hips:  34inches
Right arm flexed:  11inches
Right thigh standing:  20.5inches
Right calf:  12.5inches

Do Your Soft Addictions Need Some Tough Love?
November 17, 2008, 7:44 pm
Filed under: Stay'n on Track

Check out my article:


Which Celebrity Workout is Right for You?
November 10, 2008, 2:36 pm
Filed under: Daily Hit, Stay'n on Track | Tags: , , ,

For the heck of it, I took a quiz this morning to find out which celebrity workout is right for me.  After responding to 10 questions, this is what I was told.  

You are a “spiritual seeker”.  You are a spiritual soul, in search of higher meaning in life.  You are looking for a fitness routine that will help you explore the sacred relationship between body and mind.  You’ll enjoy workouts that nourish your spiritual side while strengthening your body, like these celebs’ favorites:

  • Cameron Diaz and Jennifer Aniston do Pilates
  • Britney Spears sculpts her body with dance classes
  • Madonna, Ashley Judd and Gwyneth Paltrow swear by yoga
  • Other workouts to try:  Tai chi, karate, cross-country skiing, meditation and swimming

The sun sets today before 5pm.  Yes! 5pm.  Having motivation to get myself to the gym seems harder and harder and lately, I just haven’t been going.  I have, however, taken a bigger interest in working out at home and doing more Bikram yoga sessions.  I finally bought a few at home items like the ball, resistance bands and balance board to keep me from making excuses. 

I can pretty much agree that at this point in my life, I am seeking for a more solid relationship with my body and mind.  Making moves to go back to Peg City and start a personal traiing/lifestyle consulting/freelance writing business is an exciting step in my life.  Yet moving towards the direction of dreams is often an anxiety producing feeling…  And the Libra that I am, I am seeking now for balance and calmness before my mind goes crazy with 10 million thoughts and 0 action.

By setting short term goals and long term dreams, I can remain focused.  But with work, holidays, everyday to dos, it’s really hard to maintain and even harder to stay focused.  Yoga has helped me tremendously and I can’t wait to be with my Pilates instructor/best girlfriend Linda to get my core training in December.  In preparation for the upcoming holidays and cold winter weather,  all I can do to feel small accomplishments is set weekly goals.  I spent the last week resting from the work, training and diet for the FitnessLicious shoot.  I ate whatever, drank til I got drunk and worked out only two times.

This week, I’m back at it.  Yoga, ab training, strength training using a push/pull regime and taking up a new activity.  What that will be yet, I dunno.  Time for new adventures and new challenges. 


“NOW” is the operative word.  Everything you put in your way is just a method of putting off the hour when you could actually be doing your dream.  You don’t need endless time and perfect conditions.  Do it now.  Do it today.  Do it for 20 minutes and watch you heart start beating”
Barbara Sher

Building Bridges
November 3, 2008, 7:23 pm
Filed under: Stay'n on Track

“We build too many walls and not enough bridges.” — Isaac Newton

This weekend was amazing.  The FitnessLicious Gangsta Halloween photo shoot with Gaby Saliba was a complete success.  I spent the day with 17 beautiful women, 3 great photographers and a kitchen table full of food.   I’m so sore from the posing and running up and down stairs with the most uncomfortable black heels a person can buy!!  But it was all worth it.  I spend most of my days at work in front of a computer, teaching in rooms with no windows, at home chilling out with my man or at the gym releasing some pent up energy.  Networking and connecting with others face to face nowadays seem harder and less accessible.  With the growing developments in technology, we are getting used to communicating with walls…. internet, phone, text messaging, facebook… and less used to really building bridges with the world around us. 

The shoot gave me the opportunity to remember what a wonderful feeling it is to build bridges with other beautiful people.  Learning about how they came to be where they are today.  I love learning about other people’s life plans.  And every single woman I met at this shoot, had a plan and a story to share. 

For some, it was their first photo shoot.  I admire these women because they felt they were “out of their element” “in new territory” yet they had the lion’s courage to ask questions, step in front of the camera and pose in awkward and unnatural positions .  For others, it was an opportunity to express their new beauty.  One individual I met over the summer looked even more toned and defined this time around.  She praised the work of her trainer and kettlebell training in helping her achieve this new look but I truly believe it was her focus, dedication and committment to change that transformed her to a new beauty.  Another woman was preparing to compete.  She looked amazing and she was such an inspiration to me because not only is she competing in fitness, but she is also mother to 3 children.  And I’ll bet if you look at this pic, you would never know who I am talking about for any one of these situations….

FitnessLicious Gansta Shoot

FitnessLicious Gangsta Shoot - photo by Gaby Saliba