Happy New Year! Time to reset your goals.
Hello and Happy New Year! Team Fit Barbie is wishing you all
a happy, healthy, and prosperous 2015. We hope that you have set some goals
(resolutions), stay accountable, and rock them this year! Did you know that the
#1 resolution has to do with improving one’s health? According to Forbes,
nearly 40% of North Americans want to improve themselves in some capacity, but
only 8% stick to their resolution and achieve their goal. Honesty time. How
many of you have stuck with your resolutions? We are now heading into the 3rd
week of January and the gyms are already seeming less busy than they were at
the start of the month. The great thing about resolutions and goals is you can
set them at any time! You don’t need to wait until next January first to make a
change and reset your goals.
As a competitive
athlete and goal oriented person I have had to set my fair share of goals
throughout my life. I have accomplished so many great things and I attribute my
success to setting goals, finding a coach or mentor to help guide me, creating
a game plan to accomplish these goals, putting in some good old fashioned hard
work, and having a great support network to help encourage me and keep me
accountable to achieving my goals. My Grandma Leuszler, the first Canadian to
ever swim the English Channel and my role model, always told me, “mind over
matter”. You can accomplish anything you set out to do. You just have to
believe that you can do it. Believing in yourself is probably half the battle.
Once you have that believe, write it down to make it more real. Go public.
Start sharing these goals with your friends or post it on your Facebook wall.
This will help you keep accountable! Here are some other tips I use when
setting my goals and creating a game plan. Please feel free to use these tips
to help you stick to your resolutions!
Create a SMART Goal –Keep it simple, keep it measureable,
don’t try to do an extreme makeover in one big overhaul. This will be extremely
daunting for most people and their busy lives, and most won’t be able to keep
up and succeed.
A SMART goal
is : Specific. Measureable. Attainable.
Relevant. Timely
Specific: Lots of
people say they want to get in better shape, but that is not specific enough. Make
sure it is well defined and focused. Saying, “I want to lose 20lbs live a healthier
lifestyle by eating healthier and going to the gym 3x per week” is more
specific and meaningful.
Measureable: Make
sure you have a way to track your progress. Set a specific weight loss goal with
a defined number (or muscle gain goal). Don’t just weigh yourself on a scale.
Use circumference measurements, skin fold tests, progress pictures, or even
just noticing how the way your clothes are fitting better are good indicators
of weight loss.
Attainable: Is
your goal realistic or are you shooting for the stars? It is great to dream
big, but you will find yourself discouraged if you keep failing. Set smaller,
more realistic goals and reward yourself for achieving them, which will keep
you motivated to accomplish your overall goal. For example, set smaller weight
loss goals of 5lbs at a time and celebrate each 5lbs loss!
Relevant: Is this
goal relevant to your life at the moment? If this goal does not really matter
or fit in with your beliefs, it won’t be important to you and you will find
yourself making excuses as opposed to creating new habits. Take a look at your
goal and decide how important it is for you to achieve it. If it is worth
achieving, then go for it!
Timely: Your goal
needs to have an end date otherwise you won’t stay motivated to push yourself
to accomplishing it in a timely manner. Goals should be challenging but not to
the point that they will cause you to quit. Setting a goal to lose 20lbs in 90
days would be realistic. It would allow a healthy weight loss to occur by
developing healthy habits and lifestyle changes, without seeming too long or
too daunting to complete. Having an end date also makes you work hard so you
make sure you complete your goal by the specified time.
Happy goal setting and please don’t hesitate to contact us
if you would like any help setting up your goals or keeping you accountable to
them!
Brains, Brawn, and Beauties!
Team Fit Barbies are not just brawny and beautiful – we have
the smarts to back it up too! Just wanted to give a huge congratulations to
Marianne Cottingham who just graduated with her Bachelor of Health Science from
Thompson Rivers University, and is currently in the process of applying to Grad
school! Marianne is also a Registered Massage Therapist and is training hard
for the Leigh Brandt Muscle Classic in March so she has a full plate right now!
Sydney Langston has started to pursue her passion of helping others through
fitness and is attending the BCPTI for her personal training certification.
Can’t wait to have another great personal trainer on board.
Featured Team Fit Barbie Athlete - Julie
Wright, Fresno California
Q: Tell us a little bit about yourself. What are
your future goals (personal and fitness)
I’m a small town girl through and through. I
was born and raised in the small farming town of Kingsburg, CA where everyone
really does know your name. I am a Physical Education Assistant for a middle
school in Laton. I currently attend Fresno Pacific University, majoring in
Social Work. My professional goal is to help put an end to sex trafficking and
give the women rescued at least a piece of their self-worth and value back.
I love my Crossfit Välkommen family with all
my heart. At 5am every morning, I can’t wait to laugh, sweat, grunt, and lift
heavy iron with the men and women who continue to support me in more ways than
they will ever know.
My current fitness goal is to kick butt at the
Fresno Classic in April 2015. But overall, I strive to feel comfortable in my
own skin every day. When I look at myself in the corner mirror every morning at
Crossfit, I know I’m not as toned as I want to be by April, but I also smile
because I have worked my butt off to get to where I am now.
Q: Why did you choose Team Fit Barbie?
I chose Team Fit Barbie for a couple different
reasons. As I talked to Kristin on the phone for the first time, she was so
down to earth and knowledgeable. Not only did I feel like she knew exactly what
she was talking about and would be able to help me reach my physical goals, but
also seemed like she would support me like a big sister. And I was right.
The other huge reason as to why I picked Team
Fit Barbie is because Kristin ensured me that starving myself and taking large
amounts of supplements would not be part of my diet. As I searched for a coach,
I emphasized that I wanted to train for this competition as naturally and
healthy as possible, and Kristin was the only one who supported that choice
right away.
Q: What is your favourite training day?
My favorite training day is Quads and butt. I
really love squats…front squats, back squats, overhead squats…if the workout
says “Squats” I always smile. I love trying to stand up from my desk at school
and my peers asking, “Jules, what happened to you?!” And I always respond with
a smile as I grunt, “Leg day!”
Q: Do you have any fitness role models?
My fitness role models are the men and women
that show up every morning at Crossfit. They are parents, spouses, and real
people who not only value their physical fitness but also support and build
each other up on a daily basis. To me a fitness role model is not only about
the physical attributes of one’s body, but also their mental dedication and
mindset that keeps them striving and pushing towards their own goals every day.
Q: Words to live by:
The current word plastered across my phone
screen is, “Focus” It’s a small word with great weight for me. My workout and
Tough Mudder buddy, Chris, started saying it to me a few weeks ago when I first
told him that I was training for a bikini competition. When I want to eat the
whole jar of eat peanut butter, or sleep in past 4:30am, or when I don’t push
as hard as I could at the gym, the word ‘focus’ either comes to mind, or is
yelled at me by Chris.
No one said this training was going to be
easy. If it were easy, everyone would do it. I have to remain focused and
remember my goals, especially when the first thing that comes to mind is to
quit.
Personal Training
Anyone else
feel like this after the holidays? Would you like to look like a Fit Barbie (or
just a better, healthier version of yourself)? We offer personal training
packages which specialize in weight loss, muscle building, strength and
endurance, sport specific training, and general lifestyle improvement. Check
out our website for more information about our philosophy and training packages
at www.bombshellfitness.ca
New shows added to the BCABBA 2015
line up!
This just in
from the BCABBA official website. There have been a few new shows added to the
2015 line up! This is super exciting and Team Fit Barbie would love to welcome
anyone thinking of doing a fitness competition to the team. Please email us at teamfitbarbie@gmail.com if you have
any questions about competing in the future. Here is the updated list of shows
as seen on the BCABBA website:
UPDATED BCABBA CONTEST 2015 SCHEDULE
2015 BCABBA, CBBF & IFBB Amateur Show Dates so far…
1. March 14th Muscle Classic in New Westminster
2. May 9th Western Canadian DRUG TESTED in Kelowna
3. May 16th Northern Classic in Fort St John
4. May 23rd BC Championships in Vancouver
5. July 25 th Vancouver Pro-Am DRUG TESTED AMATEUR
SHOW
6. August 15th Victoria Cup in Victoria, Vancouver
Island
7. Sept 5th Knight of Champions in Surrey
8. Oct 3rd Iron Ore in Prince George
9. Nov 7th Popeye's Fall Classic in Coquitlam
CBBF National Show Dates
1. July 11th Bodybuilding Nationals in Edmonton
2. July 18th Fig, Fit, Bik, Phys Nationals in Halifax
3. Aug 22nd World Qualifier Drug Tested Nationals in Toronto
IFBB Amateur Show Dates
1. March 5-8 Arnold Class in Columbus, OH
2. Sept 3, 4, 5 IFBB North Americans in Pittsburgh, PA
Please note you must enter BCABBA prior to 1 month out
of the show or a $500 late fee will apply.
Team Fit Barbie Updates
Contest prep
season for the spring shows are in full swing right now and our girls are
working hard to bring their best package to the stage. We would like to wish
Marianne Cotthingham and Dana Maternick luck with their prep for the Leigh
Brandt Muscle Classic in March, Julie Wright as she preps for the Fresno
Classic in California in April, Christina Mastandrea and Sydney Langston as
they prep for the Western Canadian Championships in Kelowna, and Nichole Scott
and Sydney Langston as they prep for the BC Championships in Vancouver in May.
We would also like to extend a huge welcome to our fellow posing teammates from
Team Genetx as they practicing polishing off their posing with us for the
Muscle Classic and Western Canadians!
Happy prep to
all the athletes and good luck to the rest of you on your fitness journeys.
Keep shining,
Fit Barbie
Kristin
A little about myself: I've always been active in various
sports and activities but I wanted to dedicate my energy to focus on building
mass and trimming fat, so I decided to pursue a fitness competition. I keep
very busy as a rule, running my own business and working at a second practice,
while attending school as well. Since this prep began four months ago, I
finished my degree, worked through pre requisites, and got accepted to graduate
school starting in 5 months! I will be doing a master’s degree in counselling
psychology which I am very excited about.
Get your sweet fix during prep while snacking on these
delish treats!
Marianne Cottingham – Team Fit Barbie. This hockey chick has
balanced 2 jobs, school, and being accepted into a Master’s program during prep
and still managed to add some definition, size, and lean down to get stage
ready!
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