Denise Nicole in Cinderella Shoes (aka seasiren)

[SeaSiren]

Hey all, as you know, I just moved to a new state, and just as of Friday before last moved into a new house.

Training, competing and now so very busy professionally. New online company for personal training, nutrition, & supplements. My modeling work, shoots and live appearances. And now my new tv series and public speaking tour. As well as writing articles, a DVD in the making and a book in process (publisher already picked it up.... I just need a spare second to finish it!)

Oh and my children and now two additional .... whew that's a lot!

However, believe it or not, it is actually starting to slow down a little bit and I am getting more into a routine. *knocks on wood* So you'll see me around quite a bit more. Whether you like it or not! hehe

Light training this week. The biggest issue is getting my training equipment put back together and of course all the directions are long gone!

Monday:
DB Shoulder Press wu -10-8-6-6-4
Side Lats wm 30 each side
Skull Crushers wu-10-8-6-6-4
Tricep Kick Backs (I know, I know.... but no tower yet) wu-10-8-6-6-4 each side
Abs 4 sets crunched to failure each with 30 sec rest between sets.

Tuesday: Had parent teachers meeting and heavy schedule so only chest
incline DB wu -10-8-6-6-4
Incline bench press wu 10-8-6-6-4

Want to do cardio but only have a stepper. It is burning the heck out of my legs which is not a good thing in my case as I only want increase heart rate during cardio, so had to stop. Will work on locating a treadmill.

Today:
Working on getting the rest of my equipment up. It looks like one insane puzzle to me. The plexiglass on my tower did not survive the move So not particularly happy about that!

[Tasha]

Great to have you back more Denise
How do you like it where you live? Where did you move to?

Also why does the stepper hurts your legs?

[veggieprincess]

Yes, how are you settling in to your new state? How are your kids adjusting to a new school?

[SeaSiren]

Great to have you back more Denise
How do you like it where you live? Where did you move to?

Also why does the stepper hurts your legs?

I haven't found a place I did not like I moved to SE Michigan. The biggest factor is adjusting to the weather. Summer was fine, but there was not one night that I could have gone out on the deck in just a bikini. Far from what it was like in Ocean City (beach resort). It was simply too cold to do so. Although the people who were born and raised here were just fine! lol I got a chill two days ago I can not shake and spend a few hours covered in several quilts huddled in a corner just trying to get warm. Kinda worries me a bit about winter approaching

The stepper burns the top of my legs, fine for most people, but as a competitor I need muscle and my legs are a hard build. I push weight with them and try to lay off of them pretty much after that.

Yes, how are you settling in to your new state? How are your kids adjusting to a new school?

Settling in pretty well. Mostly staying busy with so many projects!!!! But have been asked to teach at several of the gyms, with my schedule will probably narrow that down to a couple of them with the largest member participation.... I want full classes or it's not worth my time

I only have one in school, my youngest. She loves it! She has made many new friends and it looks as if the entire year is a complete review for her (she was homeschooled before and is quite a bit ahead). This is a good thing I think as all the good grades help keep her confidence. It's a blue ribbon school district, I met the teachers and really like them. They teach more "old school" style with drills and repetition, the same as I have always taught her, so def her learning style.

Shameless bragging time:
She has already started her school year with essays on AR and veganism, lol And did quite well. And the kids have totally embraced her. Sometimes kids can be more open minded then adults I suppose!
My AR Baby (and tree hugger):


The next eldest is homeschooled and we have found a couple of groups in the area for field trips, networking etc and Detroit News just did a big article on it.

She also enrolled in a Hip Hop dance class. Unlike other kids, she is so used to jumping in and not caring what others thing, she is tearing up the dance floor.... let me tell you, unlike her mother, this kid can dance! She and the only boy in the class were really tearing it up and the teacher had to keep holding them back as the ballet dancer click whom was also in the class could not do the snap snap spin drop spin stop on head, and had trouble with keeping the really sharp rhythm necessary for that type of dancing. Perhaps it will come with time. But with Savannah's gymnastics, cheerleading (drill squad) and Irish Step Dancing, rhythm she has.
Also a model and very much into fitness.... future figure gal?:


My eldest daughter, in drivers ed as we speak (stay off the sidewalks, hehe) is in college at 16. She is taking photography and journalism.
Taking the world by storm with her "I don't care what others think" attitude. Future Journalist:


My son stayed in Maryland, also in college (IT classes) and in a rock band (bass player and singer for a grind core/screamo band) who is steadily booking more and more gigs, so he is quite happy being able to do what he loves.
Writes his own music, making his own path .... and loves his Mommy (never forgets to call)! hehe


My new additions:
Very loving children, smart, gorgeous and caring. And yes, in my home they are veg. Funny thing is, they are starting to make the same choice outside my home!

[Zack]

They have an awesome mom to know what screamo even is...haha

[SeaSiren]

lol, thanks! He turned 18 today Total Wow moment for me!

Got a nice call yesterday from California. I'll be in the December Issue of Easy Rider Magazine (a motorcycle mag) for the Fox Hunt Section.

Still don't have my tower up!!!! So kinda working around that.
New routine, my goal is to lift heavy as possible after wu and still get 6-12 reps. Once I hit 12, I bump the weight. The Aim during each session is to push out at least one more rep than the previous.

Tuesday (forgot my log, so will be able to post weight next session):
Deadlift wu - 10 to failure
BB upright row wu -8 to failure
T-Bar wu - 8 to failure
BB Bent Over Row wu -6 to failure
BB Curls wu 6 to failure
DB Shrugs wu -10 to failure
DB flys wu -8 to failure
DB Curls 10 to failure

Session went OK, once my tower is up, I want to add in a few other things. I now know which one's I want to add weight to as well.

Wed: so very, very sore!!!!!! wow! Not a bad thing mind you
20 min cardio

Thurs: still sore, but easing off
REST DAY (well still unpacking actually!)

[SeaSiren]

Cardio this morning 20 min. , lost my MP3 .... it's around in one of these boxes, um somewhere!

Tanning this afternoon and then another weight session later..... this time I'll remember my log book. Still sore, lol

Food intake is good feel really, really full all the time. The higher fat plan is VERY filling!

Gotta a ton of work to do again and finish up cleaning the condo so I can turn the keys in.... one less thing! Have spent way to much time looking for a lost image I was going to use for my e-letter. Now I'll have to find another one or have my daughter take one similar for me. It was a message I was trying to portray to my client base. I'll keep trying to remember where it is, but may put her on my vision for the weekend. She has gotten heavy into photography and journalism

The mag gave me a check list, lol

If I get pregnant, sick, fat, scarred, etc.... I'm out. So far so good!

[SeaSiren]

Had a wonderful weekend, and the weather was fabulous!

Stayed busy with work and errands, moving and volunteering .... now back to the grind!

I must decide on the Oct shows. Think I will play it by ear (that's decisive, huh?)

20 min cardio. Leaving to tan now.

Weight training to come shortly. Tightening up my diet just a tad as well

[veggieprincess]

Food intake is good feel really, really full all the time. The higher fat plan is VERY filling!

Since I've been taking in small increments of healthy fats at every meal for months... I can't imagine ever eating any other way! It's the best and our bodies just use it up... as I'm sure you are aware!

Keep up the great work! I do not have any idea how you accomplish all that you do.

[SeaSiren]

Food intake is good feel really, really full all the time. The higher fat plan is VERY filling!

Since I've been taking in small increments of healthy fats at every meal for months... I can't imagine ever eating any other way! It's the best and our bodies just use it up... as I'm sure you are aware!

Keep up the great work! I do not have any idea how you accomplish all that you do.

Hey girl!!!

Yes, most of my clients do really well and feel full with a small portion of fats at every meal. So for someone active 6 meals per day (some more, depending on the person) a protein and fat at every meal, and then depending on the meal and goal, I switch up my recommendations on the types of veggies. From there of course comes the fun part of adjusting everything according to how the body is responding.

Personally my fat intake is much higher currently due to some health concerns I have had and finally diagnosed by a competent physician ... and then the others finally had a "light bulb moment" and went..... "oh yeah, totally missed it". Haven't spoken much about it lately until I knew treatment via diet was working. It'll prob be a year before I'm back to 100%, but so far so good *finger crossed*

Monday:
Dumbbell Incline Bench Press wu 12 @ 12 set -6 @ 20
Dumbbell Fly wu 12 @ 12 set 6 @ 20
Incline Bench Press wu 12 @ 30 set 10 @ 50
Dumbbell Seated Shoulder Press wu 12@ 12 set 8 @ 20
Military Shoulder Press wu 12 @ 30 set 8 @ 50

Felt good, actually too easy, so really need to take it up a notch next round. But now I have a base line via my log to go from.

Tuesday: 20 min cardio

Finally have my meal plan totally planned out via what is working thus far ... so kinda excited to have a "no thought" eating plan for the week

Today:
20 min cardio AM
Weight Training later this afternoon

Still up in the air on the comp, they take late registration the morning of. As of right this second, my BF% is not rapidly dropping and because of health issues I refuse to do the normal extreme calorie restrictions anymore. So I will bump the cardio a bit and either I will or won't come in on or near target. If not, I'm not too concerned, then I'll catch the next one.

[SeaSiren]

Yesterday after the two cardio sessions, weight training:

Cleans ..... try not to laugh here. I have seen it done, but never actually have done them myself. With the use of some good mirrors and a REALLY detailed explanation, I mostly focused on form:
wu 12 @ 30 6 @ 50

Close Grip Barbell Bench wu 12 @ 30 9 @ 50 (hitting the upper range of my reps, so will prob bump weight next round)

Dumbbell Tri Ext 12 @ 12 , 12 @ 12 (hit the upper end, so def will boost weight)

Bench Dips wm @ 30

Feel good today Due for another 3 sessions today. Weighed in at 124 this morning, oh my! What's funny is I really don't look heavy (my norm weight is generally around 119 and 112 for comp), and my clothes still fit. So we shall see how this plays out. Again, I feel great, so staying the path and refusing the calorie drop.

Aside from the Dec magazine coming up, was just asked to do a shoot to be a tarot card.... wow... I must say I never envisioned doing a shoot to be a tarot card. Wondering which one they want me to be? Prob one of the bad one's rofl

[veggieprincess]

It's good to here you're putting your health first and taking care of yourself above anything else. Sounds like the doctor may have given you some information you weren't expecting. Are you able to tell us what you were diagnosed with or is it private? Normally I wouldn't ask, but you've always been so "no hold bar" about your life... I figured you'd share it if it isn't too private. If it's not something you wish to share, I TOTALLY understand

Again... I'm sure I'm pointing out the obvious to you again here... but it really is a calories in versus calories out game (along with the right macronutrient breakdown of course). I have obsessively studied the diets of figure competitors for years. One piece I've gathered from it is that it also comes down to how our own individual bodies respond. Two figure competitors could be on the exact same diet and have be the exact same height, weight, age, etc... but one could get away with 20 minutes of cardio a day... and the other would be holding fat at that little of cardio and she'd need to do an hour and a half a day to get it off. So if your taking in more calories now, obviously more cardio is necessary... along with then just being patient for your body to figure out what your doing different so it can properly adapt and let go of fat. I absolutely know you're capable of coming in exactly where you need to be because of your drive and discipline. Keep up the great work!

I think I have to do twice the cardio of most people to keep my weight in check because I probably messed my body up with yo-yo dieting for so many years. I can't help but be a little jealous of women who can get away with a lot less cardio to acheive and maintain a certain look. But hey... whatever it takes right!

Okay, I've gone off on a complete tangent... sorry! Just wanted to tell you I know you're gonna do what it takes because of your discipline!!!! Keep up the great work

[SeaSiren]

Thanks I as well since I compete so much. Most of my trainers for comp in the past were high level competitors and competitors who are also judges. Using them as a guide has been wonderful in finding out how to work metabolism.

You have had great luck from what I have read in your journal with your approach. And results are everything!

I personally don't subscribe to the calories in and out, as I found out per my own health it was older school thinking. It prob will work with most. But some people have already screwed up their metabolism or are incapable of using some of the nutrients they take in. I believe genetics takes a huge roll in capabilities. I was taking in about 1100 cals and holding steady, would back off to 800 for comp AND raise cardio. With the new diet I take in around 1800. After the initial gain, I dropped nicely once my body adjusted. I had to find the proper combination that agreed with my body. Now with just an added 20 min of cardio I am having a nice steady drop and I have not reduced my calories. Many of my clients were yo-yo dieters or EDer's. I start with a "base line" (what works for most) and go from there. They can easily drop weight, feel full, curb cravings and not have to kill themselves daily in the gym. Funny thing is I may go into comp heavier then before, but am solid. Something I haven't been before. Will be interesting to see how I come in in the Spring, as right now it is way to early to tell.

I'll get into my now former health issues shortly. A VERY long story which has been playing out for over a year. Am completely in control over it. Again taking hold of my own health and knowing my own body. *finger crossed*

[SeaSiren]

Diet is totally rocking! I feel so good on this, much better than I have in a very long time.

AM cardio 20 min.

PM weight training, today is leg day, so no afternoon cardio today.

LIFE STUFF BELOW (how does this play into training? Everything affects it in one way or another.) :

Everything is beginning to fall into place and I am finally beginning to settle. I really thing the new diet plan has not only helped my body, but my mind as well. Focusing has never been easier. And I don't sweat the small stuff anymore..... how cool is that?


WARNING another Mommy brag time ahead:
My children continue to amaze me and I have always pushed them to be themselves and pursue their dreams. My son is beginning to book back to back gigs with his grind core band, Dinosaurs Were In The Bible, (OK Mom, still doesn't get it.... but I'm totally behind him!) so much so, he may not be able to fly in to come visit as soon as I would like It seems after their initial appearance, they are being asked to do more and more. I am so very proud of him!
A couple of the Concert Posters (not for the easily offended):


My daughter (future photo journalist), is growing up so fast. The fact that she grasps so much is being captured in the photography I have had the privilege of enjoying. Both such gifted individuals .... I swear I don't know where they got it!

This was on my daughters site:

R E M E M B E R W H E N ; friends would never lie to you; getting high, meant on the swings; mom was your hero; &; dad was the only guy in your life; the only thing you got from boys, were cooties; the most painful thing in the world was scrapping your knee; race issues were about who could run faster; war was only a card game; wearing protection, meant your helmet; bitch meant a female dog; the only mistakes we made, were erasable; saying goodbye meant only until tomorrow; the only thing that could be broken, were toys; the girl that wore a skirt was called cute, not a slut; the only drug we knew of was cough medicine; your worst enemies were teachers &; siblings; the only thing you drank was juice; a "fun" day, was playing tag; &; most of all; remember when all we dreamed about, was growing up.

[SeaSiren]

AM cardio is over, off to salon.

Almost forgot (reminded by another thread)! I'm giving out free hugs!