Feb Updates

Hello my friends! Just wanting to give you a quick update but first I wanted to give a huge THANK YOU for all your support and enthusiasm for my new clothing line! In case you are not familiar with it, the “I Love My Body” logo  is the premise and foundation for my consulting and coaching business. Tank tops will be available for purchase starting the month of March!!!

It is my hope to help women build a strong sense of self by working on their physical and emotional health and well-being. Be part of the movement and begin the path to a new, healthier and better you!

Check out the various services I provide HERE.

 

Don’t forget to check out my FB page and Twitter for updates on my diet, training and LIFE!

Need a makeup artist or assistance with your contest prep, or do you just want to meet and greet? Then check out my  2012 Schedule:

• March 2^nd – 4^th , Arnold Classic, Columbus, OH
• March 31^st - Steve Stone Metropolitans, New York City 
•  April 28^th , Fitness New England, Mashantucket, CT
• May 6^th - Jay Cutler Classic, Boston, MA
• May 19^th – New York Pro, New York City
• June 6^th - Atlantic States Championship, New York City 
•  July 6^th – Team Universe, New Jersey  

Hope to meet you soon!!!

xoxo

Tips to Help You Avoid Procrastination

We all suffer from it from time to time. It's inevitable. Some people even dare call us lazy for it. But there is an appropriate word for it -  It's procrastination. I don't think there's a cure for it, but I do think we can work around it and make it better.
You know exactly what the symptoms look like. In most cases it goes a little something like this: you KNOW you should be doing something IMPORTANT. Not just some random task but something that HAS to get done. You don't like that you have to do this. You decide, instead, that, even though you've seen that damn Honey Badger video on youtube a little over 20 times, 21 times will make it so much better. So instead of doing what you are supposed to do, you are watching the video, and an hour later, you find yourself going through every animal planet narration ever made on youtube history. Great. Now what happened to the very important thing you were supposed to do, uh?
Psychology Today states that procrastination reflects our own struggle with self control. Another key point that was made was that procrastinators, like myself, perform better under pressure. I cannot tell you how accurate this is for me an many people and clients I know. I feel like when I have only one thing to get done I distract myself and avoid doing it, but when I'm overwhelmed with an endless list of tasks, I find myself working through them better.
I am no expert at solving the procrastination a lot of us struggle with but part of the work I do allows me to coach individuals in figuring out ways to work through it. It's difficult getting through that bump on the road once you've hit it but it's doable. 
My mind is constantly in motion and what I do is, if something comes up, an idea, or a task, I immediately take note of it or write it down.  My first and probably only tip is to keep an ongoing list, which I personally do have. This list consists of goals as well as tasks. They are not divided into priority because as an experienced procrastinator, I could care less what gets done when. LOL.
The way I do it is I have goals for the day, the week, the month, and long term business goals.
My daily goals or tasks are those "immediate" things that need to be taken care of - laundry, food shopping, phone calls, etc. all could fall in this category. Something that helps me take care of those little pesky things is to set an alarm on my phone to remind me to make that call or to buy my daughter's xyz or to wash my funky gym clothes.
My weekly tasks are bigger projects that may also involve paperwork. Some of the daily tasks could fall in here if I don't make them a priority or if I don't get to them. I do this in order to not beat myself up for not accomplishing one of my daily tasks, such as the laundry. I am human and I realize stuff happens that may prevent me from doing getting to everything on my list. I also try to add behavioral patterns I want to change or work on, as well as goals involving my competitions. An example of that is sticking to my diet 100% for the week without being tempted to cheat. Hard for me since I have kids that love to eat hearty meals as they should since they are growing teens, but that is a goal I every week that keeps me focused.
My monthly tasks and goals are those bigger projects that also fall under the long term goals. These tasks and goals involve more intense paperwork that requires more attention, taking a class, and even a particular purchase that may help my business.
I still procrastinate but the running lists have helped me tremendously to stay on task and focused.
Every night before I go to bed I make an attempt to read over my lists and review what I've checked off and what still has to get done. In the morning or once I'm done with my cardio session and settled in, I do the same.
Even writing this short blog was on my list and now I can check it off!


I'd like to know, what are some things you do to fight procrastination? Do you keep a running list like I do?

Until next blog!
xoxo

Goals for 2012 - Thinking Big While Being Realistic

Last year was one I'll never forget.  Love, divorce, custody battles, emotional toll it took on my children, losing income, living frugally, learning to fight for what I believe in, becoming self sufficient...I mean, the list goes on and on of the many things I learned and experienced last year.  Through it all I even managed to step on stage and launch my consulting business full force.
But aside all the great things I learned and wanted to do and my thinking big, I had to really become realistic about my goals and expectations of myself.  It was only fair.  One example was the book idea.  Although it would be fantastic to be able to put all that I've learned along with my background and life story into a book, it would be a fallacy on my part to think I could make it happen right now.  Not that I couldn't...but writing a book would require 2 things I currently cannot sacrifice - steady income and for time to write.  I have decided that the smart thing to do is to abandon the idea for now and let my writing and connection with you guys to come via my blog, facebook and website.  If down the line someone wants to write it for me, I'll be sitting right here waiting.

Being realistic also means that I had to figure out what my priorities were - What is it I want to do? What's important for me right now?  And where do I see myself with all this energy I have in me now?
This year means putting in a lot more hours into my consulting business, growing as a brand, and networking.  Being a woman entrepreneur is by far one of the most satisfying, fulfilling and rewarding adventures any woman can embark on and I'm glad to be one of the many who have chosen this path.
Another goal is to EMPOWER women and men alike (but you know I'm a little biased leaning toward women...just a little though)! Just like I want my consulting business to grow, part of that is the coaching piece.  I love working with individuals to help them get a better sense of themselves and the world around them!
Of course competing is going to be another goal.  I have to say that in the past I had shown very little interest in becoming a Pro, but that interest started growing last year.  I said last year I would compete with all my might and do better and I don't think all that things I had going on allowed me to do so.  Not this year.  Things are a bit more settled and I stand more firm than ever on my visions, which are now clear[er].
I have to say that throughout it all, I developed some great friendships while maintaining some old ones.  I am very thankful for that and hold each and every single person I communicate with daily very close to my heart.
I will be updating you guys with progress from both my contest prep, which I've started already and what I've been up to on the business front.  I will also be updating my schedule of appearances, competitions and makeup work for this year very soon!
I hope each and every single one of you readers have an amazing 2012.  Don't wait for life to happen...take a leap in faith, most importantly faith in YOURSELF and make it happen!

Fams!

Light It, Brighten It and Lift My Mood!

I am a member at Planet Fitness. Go ahead. Judge me. I've heard the stories about pizza night, bagel day, lack of good machines and heavy dumbbells and that nice "lunk" alarm. Yup, the stories are all true. To my defense, I had no choice but to join. It was the only gym nearby and all I really needed it for was to bust out my morning cardio sessions really. Oh, and I swear I never touched their pizza. Really.
The gym I am true die-hard member of is Gold's. The one I frequent has an amazing atmosphere and that's where I get my lifting done followed by my cardio session. When I lived closer, I did my morning cardio there as well. But the drive back and forth had become tedious so I had made my trips to Planet Fitness a bit more frequent. Here's what I noticed - I had a very difficult time getting 30, let alone 45 minute cardio sessions or any workout done without feeling drained and like I was...I don't know how to explain it, like my soul and my spirit were, for lack of better terms, dead. I tried going at different times of the day, well rested, with food, without food, yet it appeared to me that the results were the same. Then I noticed how even at my most fatigued, and despite the almost 30 minute drive whenever I lifted at Gold's I was able to get through a workout rather chipper, AND an hour cardio session without complaints. Was there something wrong with me? Was it the atmosphere? Then I decided to go with another theory. The lighting at Planet Fitness, at least the one I go to, sucks. I feel like I'm walking through pure darkness and the lighting used in there is very dreary and loathing. I also found that the purple was perhaps not the best choice of color to brand the gym with. At least not that hue of purple. The area where the cardio machines are is not well lit either. I can go on and on. At Gold's the bright yellow sends me a message of brightness and welcoming of daylight (even if it's a night). The lights are bright, very bright and I find that they are placed just in the right places. This observation got me thinking more and more about how light affects our mood. My kids constantly make fun of me for always turning on lights and wanting whatever space I walk into bright...very bright. Yes, 100W light bulbs. It makes me feel happy. There is some literature out there on lighting but the one sure thing you'll find that's related is Seasonal Affective Disorder (SAD). Light therapy is often used to treat this disorder and for good reason as I do believe that bright lights and sunlight can immediately affect your mood. As it's been clear in my case with my inability to even get a workout done at Planet Fitness without wanting to cry. And I kid you not, sometimes I just get on there and start thinking about my life and ...tears just roll. How pitiful is that?!
I have been studying and reading a lot about Chakras and it led me into learning about color therapy and how it can be used to heal. Similar to light therapy, color therapy can be used to balance the energy within your body and spirit and lift your mood, the same way light therapy can.
If you are feeling down or experiencing some depression, I highly encourage you to try incorporating some color and light therapy into your lives. It is a way of life for me as I often use certain colors to lift my mood as well as make sure I get out during the day to experience sunlight. I feel most energetic and accomplished when I'm out and about when the sun's out. If I'm not, my entire system is thrown off balance and out of whack. Use brighter colors in your clothing and living spaces. Use different lighting to give a nice welcoming and uplifting mood. If you are feeling romantic, you can always turn the lights off and use candles instead!
I hope sharing my experience was useful and shed some light (pun intended) into this topic. I am excited to learn more and if any of you have any useful information or links please share!

I Love My Body

It was only recently that I finally decided to launch some merchandise items, some with some "sexy" photos of myself and others with what I thought were little things you'd find me saying in a serious and sometimes sarcastic but humorous kind of way. Those who know me know what I'm talking about.
The ability to finally feel the confidence and motivation to move forward, expand and share [sometimes in a profitable way and others not] comes with time and experience. That and also putting a close to a chapter (eheemm...read "divorce" post) that was putting a huge stall to my functioning brain cells adds to all of what I'm developing.
Anyway, I came up with the "I Love My Body" thing for one reason: Self affirmation. Do I, myself love my body? The answer is yes, most of the time. Did I at one point? Certainly not. See, my body is not perfect. As a woman, especially after having children, we get scarred, inside and out. Our hormones are never the same. Stretch marks, bulges here and there, and the draining of energy that comes with it is nothing to be happy about. But with age and experience I've learned to connect on a more spiritual level with all that my body has done, is doing and is capable of doing if and when needed. I know I can carry a human body inside me and nourish it and bring it to life. I know I can shape my body whenever I want to by modifying my diet and my exercise routine. I can feel when I am getting sick and when something is wrong and do not need a doctor to tell me so. My spiritual connection to my body allows me to be similarly connected to my children's bodies. I can tell when there is something not quite right with them, when they are bothered, in trouble, or struggling. I know when they are sick and just what they need. It's more than mother's intuition but a deep spiritual connection that allows me to heal whatever emotional or physical pain without resorting to any kind of medicine.
I don't think I can outright say that I "hated" my body because that would have led to abusing it (drugs, alcohol, etc.) but it is safe to say that there was a point in time when I looked in the mirror and said to myself "What the hell?". I wasn't happy with my weight. I noticed that when I wasn't happy with my body I lost a huge amount of confidence and lacked self-esteem. I felt inadequate, incompetent (despite my education) and like I didn't have much to offer the world. Despite my bubbly personality, I was struggling inside. Post-partum depression is a bitch and I'm sure it added to these feelings. I can't quite recall the moment I decided to hit the gym and get my body back the way I wanted it. But when it happened, I got it back with a vengeance! Those things I couldn't control in my life all of a sudden didn't really get to me because having control of my body allowed me to have a let out, a time to breathe, my "meditation" if you wanna call it that. It was also a time when everything else in my life seemed to be out of my control and reach. My body was the only thing I could change, control, modify, etc. Learning how to control my body allowed me to love it. Not saying you need to control things in order to love them (wouldn't that be cute? lol) but I'm saying taking control of the things I own, the things that are within me and my spiritual being...those are the things I love because I can control them. You can too!
Loving my body has allowed me to give off positive energy. Even when things are crappy, I try to keep a positive outlook and quite often I succeed at accomplishing my goals. Very little gets me down because I always say to myself, "Hey, at least I got my body and no one can take it away from me".
Even if you have imperfections, an illness, a disability, your body is STILL yours and the only one you got. Take care of it and LOVE IT!
So that's the story behind the I LOVE MY BODY merchandise. I am not going to shill it on here but if you are interested in purchasing it, contact me!

xoxo

Quick Update

Hey guys! I hope you are enjoying the new website! I have been working ferociously at it. I was supposed to compete in November but between my shoulder injury, moving, and working very hard on promoting myself and giving more attention to developing my business, it looks like I will be hanging it up for the remainder of the year. But you know me...I have been known to surprise people, including myself, and pull through even in difficult times.
I have also been enjoying spending time with my children now that things are a bit more settled...and that includes cooking tons of delicious meals that are hard to go by. So yeah, dieting has been a little tedious. LOL.
Anyway, I will be posting within the next few weeks more updates and also what I am doing for diet and workouts.
Don't forget to add my FB page and twitter!

Love you guys!

Website Update - July 2011

Hey guys! I just want to let you know that I am in the process of phasing out doing updates on here and will be doing them on my blog! Much more convenient and fun. Plus I get to update it easily and as frequent as I want. On that note, please keep an eye out for my new website! The link is still the same - www.sweetcapri.com. You will find all the latest info about my competitions, whereabouts, life, kids, on here from now on forward. Hope you enjoy reading it! Speaking of which, I just finished competing in my very first Master's division at the Steve Stone Metropolitan Championships (Mets) back in April. I am old! Pictures from the show are on my SweetCapri facebook page so please check them out!
I also wanted to let you guys know that my consulting and coaching business is up and running. Please read about me and my philosophy in the ABOUT ME link. And for a more detailed list of services and prices, you can go here.