My name is Liliana Dominguez. I am the mother of three children – Juan (15), Melissa (10) and Nickolas (6) – and wife to William. I’ve lived in New Hamburg, ON since immigrating to Canada from my native Colombia eight years ago.
Like many working mothers it can be difficult to balance my active lifestyle with my family and career, as well as personal time. However, I’ve learned that if I don’t find time for myself, I will never be able to contribute to the happiness of my loved ones. It’s not easy, but that’s what makes it so rewarding.
That common dilemma is why I ask my existing and new training clients: “How important are your fitness goals compared with other priorities?”
My answer is the same one I hear from my clients: Most important to me are my children, my husband, and my work. I make sure I have time for them and for everyday life.
It is interesting that after six years working in a gym – training different kinds of people as well as myself – I have asked myself how someone can make others happy and be there for their families if they themselves are not healthy, energetic, strong and happy?
Latin Women Inspiring Others
After living in Canada for eight years, I learned that my physical and emotional health is the basis for my family’s health and happiness. I realized that the natural happy disposition and the “flavour and energy” of my ancestors was something I wanted to share with my more-subdued North American clients. I made it my goal to help them transform their lives.
Subsequently, I started teaching aerobic classes and I became a personal trainer. I searched for something that would make me different from other trainers and instructors with whom I work.
It was during a trip to Toronto to upgrade my personal training license and certificates that I saw a group of crazy people dancing Latin music in a different way, with much more happiness and passion. There was much more delight and cheerfulness than in the regular classes I was giving.
The dancers were moving with a combination of Latin steps, the ones I grew up dancing, but even more interesting. The dancers were dressed in different exercise clothing, with different styles and colours. Their joy was contagious.
I remember thinking, “Who are these women? They seem crazy, they’re not embarrassed, even when everybody is looking at them in these colourful costumes, smiling and expressing their happiness as if there was nothing to worry about in this world.”
After this first encounter only a few months passed before I started seeing more and more “crazy people” wearing “Zumba” clothing and logos. They talked with such energy about the classes that I couldn’t help myself and joined a session of Zumba training.
I had never felt so happy in a fitness class, nor burnt so many calories or perspired more in an aerobic class. I never saw so much energy and enthusiasm in a room where there were fifty to sixty people having the same fun while getting healthy.
Planning a Successful Life
Being a wife with three children, and having a husband who travels often because of his job, my life requires a lot planning and organizing.
It has always been very important for me to have dreams and goals. Some of those vary from work and family plans to goals such as my recent accomplishment when I posed and modeled in front of five expert judges while competing for the first time in a fitness show in front of more than 300 people.
To be able to achieve my goals, I have to be very organized and able to prioritize. Every day I plan meals and snacks for my family and me, so that I can organize grocery shopping, leisure time, and my workouts.
When William is not traveling, he takes Karate classes; my children all have activities after school. I plan the time to cook, clean and take care of the household chores, train my clients, participate in other gym activities and give Zumba classes. My time and my personal activities are as important as my family and their activities.
Motivating Others
In our grandparents’ time, women had a traditional role: that of the “housewife”, with little or no formal training to work outside the home, and 100% dependant on her husband.
A generation later, women started integrating their home routines with easy jobs outside the home, with the salaries being spent only on household expenses. They still depended on or had their husbands as the absolute head of the family.
Nowadays in South America, women’s roles have changed a lot. We can see women who have not stopped caring for their appearance, a factor that is very important to be accepted in our society. These women have time to spend with their children and their husbands without sacrificing their personal appearance or their intellect.
Through my experience as a young mother of three and because of my love for inspirational Latin music with joyful lyrics, I try to transmit to the female clients the femininity and the joy that we all have inside us. We need to find a release for this and to be able to lead more fulfilling lives.
I strive to pass the positive, happy and energetic mood and many times I know I succeed in giving clients the means to forget the headaches of everyday life, the tension and stress of a hard work day, and make them capable to live the moment during class, to laugh, joke and have fun. Zumba time is theirs alone and they can exercise and dance without feeling time pass.
Zumba is designed for anyone, regardless of how they look, their weight, or physical capabilities. The dances can be modified to meet individual goals and to make them achievable.
Zumba classes are popping up everywhere: in gyms, churches, community centres, as well as other venues. Anyone who likes to dance, exercise or both should take at least one Zumba lesson per week in order to feel and benefit from the great energy.
Set your own goals
I have always been a strong woman who likes to visualize. I pass on to my children what I consider my good qualities.
I continue to plan my days and have set my next fitness goal. The basis of my conditioning and cardio are my Zumba classes four times a week. What a great way to exercise and have fun at the same time.
Liliana
Tuesday, October 4, 2011
Saturday, September 24, 2011
My final day "the day of the Fitness Star competition"
The day has arrived, after 12 weeks of hard work, dieting, doing extra cardio, not eating my favorite foods and getting up early in the morning to get my workout done before my day get busy....the day is here.
On Wednesday before the show I went to try for the last time my suit, my designer Lisa from SXEFX and sponsor did an excellent job creating a perfect suit that fit and flattered me, the colors and the style she chose were just perfect, Thanks Lisa you are the best.
On Thursday I went to Town Pantry Health Food Store, who also helped me with my supplements and restocked my supplies for the day of the competition, like raw honey, organic penutbutter (mmmm my favorite) and my rice cakes.
On Friday morning my husband and I drove to Etobicoke in Toronto to get my tan done by Monika from Beauty Empire, this has been the best tanning I have ever got. The color was just perfectly even, and I was able to sleep and get up the next morning with a perfect colour, no touch ups, no colour running down my back no white spots anywhere, finally I was stress free about my tan.
Next was to figure out what I was going to have for my last meal before the competition. I was with my children, who of course wanted to have pizza, my husband wanted steak, I knew that I could eat foods that I hadn't eaten for a while, but I had to be careful that I didn’t eat foods that bloated me up. I decided to eat one slice of pizza and share my husband’s steak, my body felt great, the next day I could feel my muscles full, the definition in my shoulders and my abs increased and I felt pumped for the competition.
Saturday the day of the competition, I got up nice and early, I don’t think that I slept very long because I could feel my body excited for the competition. The first thing I did when I woke up was to evaluate myself. I checked every detail; my hair, my face was nice and clear of any blemishes, I practiced my posses one more time and I reassured myself that I was going to do well.
During the competition I met a lot of well prepared young and older women that made me feel that the level of competition was high, but I felt sure that after 12 months of preparation, dieting and working out that I had an equal chance of winning. I registered for two categories; Athletic Fitness Level in which they evaluate muscle definition, your body symmetry and your stage presentation and I also registered for Bikini. In bikini they evaluate your muscular level which should not be too intense and for a typical beach body. After being on stage and poising for 5 judges, and hearing the voices of my family cheering me on and my friends as well, I knew that I did the best I could, all that was left was to hear the results…
I won first place for Athletic Fitness Level which granted me the Pro Card and become a Pro Fitness Model, and in bikini I came in fourth out of twenty four contestant’s not bad ehhh. After the competition I felt that all my hard work and determination paid off, as a mother of three, wife, employee I can say “yes you can do it”.
Setup your goal, commit to your goals and achieve those goals and you will be successful. Thank you to my family who supported me from the begging to the end of my journey, thanks to all my friends and boss that came to watch and support me as well. See you all soon
Thank you
On Wednesday before the show I went to try for the last time my suit, my designer Lisa from SXEFX and sponsor did an excellent job creating a perfect suit that fit and flattered me, the colors and the style she chose were just perfect, Thanks Lisa you are the best.
On Thursday I went to Town Pantry Health Food Store, who also helped me with my supplements and restocked my supplies for the day of the competition, like raw honey, organic penutbutter (mmmm my favorite) and my rice cakes.
On Friday morning my husband and I drove to Etobicoke in Toronto to get my tan done by Monika from Beauty Empire, this has been the best tanning I have ever got. The color was just perfectly even, and I was able to sleep and get up the next morning with a perfect colour, no touch ups, no colour running down my back no white spots anywhere, finally I was stress free about my tan.
Next was to figure out what I was going to have for my last meal before the competition. I was with my children, who of course wanted to have pizza, my husband wanted steak, I knew that I could eat foods that I hadn't eaten for a while, but I had to be careful that I didn’t eat foods that bloated me up. I decided to eat one slice of pizza and share my husband’s steak, my body felt great, the next day I could feel my muscles full, the definition in my shoulders and my abs increased and I felt pumped for the competition.
Saturday the day of the competition, I got up nice and early, I don’t think that I slept very long because I could feel my body excited for the competition. The first thing I did when I woke up was to evaluate myself. I checked every detail; my hair, my face was nice and clear of any blemishes, I practiced my posses one more time and I reassured myself that I was going to do well.
During the competition I met a lot of well prepared young and older women that made me feel that the level of competition was high, but I felt sure that after 12 months of preparation, dieting and working out that I had an equal chance of winning. I registered for two categories; Athletic Fitness Level in which they evaluate muscle definition, your body symmetry and your stage presentation and I also registered for Bikini. In bikini they evaluate your muscular level which should not be too intense and for a typical beach body. After being on stage and poising for 5 judges, and hearing the voices of my family cheering me on and my friends as well, I knew that I did the best I could, all that was left was to hear the results…
I won first place for Athletic Fitness Level which granted me the Pro Card and become a Pro Fitness Model, and in bikini I came in fourth out of twenty four contestant’s not bad ehhh. After the competition I felt that all my hard work and determination paid off, as a mother of three, wife, employee I can say “yes you can do it”.
Setup your goal, commit to your goals and achieve those goals and you will be successful. Thank you to my family who supported me from the begging to the end of my journey, thanks to all my friends and boss that came to watch and support me as well. See you all soon
Thank you
Tuesday, August 23, 2011
Sexy, strong and cellulite free Glutes
Hello everyone, I want to start this post today by thanking all of you that have being sending me very nice and warming emails expressing support and interest on my blog. I also want to take this opportunity to answer a question that was sent to my blog by one of my followers about her hamstrings and glutes.
"I have been in fitness working out 3-4 times a week for the past 10 years my eating habits are pretty good but no matter what, I can't have my hamstrings builded and my glutes have a lot of cellulite.
Dear follower: we are talking here about two different things, how to build muscle and how to get rid of cellulite.
Let’s start with how to lose cellulite, first I am going to recommend you to start working on your diet, make sure you are eating protein and complex carbohydrates in every meal. You don't have to eat a lot, but try to get about 30 grams of protein and some quality carbs in each meal. Carbs are easy as they are found in bread, rice, potatoes etc. Stick to whole grains, oats, brown rice and wholemeal bread for good carbs. Good sources of protein are chicken, egg whites, tuna, red meat and fish. Avoid simple carbohydrates. Stay away from fats and excessive salts. Some fat is essential for a healthy diet. Good fat is found in olive oil, peanut butter and fish. Bad fat is vegetable oil, animal fats and butter.
Drink water, and lots of it!
Second thing I am going to recommend you to eradicate cellulite is cardio, we need to burn that fat off our butt and that means eating less and exercising more. I'll recommend you to set up the stair master or elliptical or treadmill in an interval program, aim it for 30 to 45 minutes at least 3-4 times a week and make sure you are challenging yourself every time you perform your cardio workout.
If you want to build the hamstrings, I'd recommend you utilizing more leg curls and stiff legged deadlifts. Perform at least three sets per exercise and around 15 repetitions. Give your muscles at least 28 hours of recovery time, and target your legs one more time a week to have the changes and results you are looking for.
Good luck!
Keep writing me and sending me questions at lilianafitnessmodel@gmail.com
See you all soon.
"I have been in fitness working out 3-4 times a week for the past 10 years my eating habits are pretty good but no matter what, I can't have my hamstrings builded and my glutes have a lot of cellulite.
Dear follower: we are talking here about two different things, how to build muscle and how to get rid of cellulite.
Let’s start with how to lose cellulite, first I am going to recommend you to start working on your diet, make sure you are eating protein and complex carbohydrates in every meal. You don't have to eat a lot, but try to get about 30 grams of protein and some quality carbs in each meal. Carbs are easy as they are found in bread, rice, potatoes etc. Stick to whole grains, oats, brown rice and wholemeal bread for good carbs. Good sources of protein are chicken, egg whites, tuna, red meat and fish. Avoid simple carbohydrates. Stay away from fats and excessive salts. Some fat is essential for a healthy diet. Good fat is found in olive oil, peanut butter and fish. Bad fat is vegetable oil, animal fats and butter.
Drink water, and lots of it!
Second thing I am going to recommend you to eradicate cellulite is cardio, we need to burn that fat off our butt and that means eating less and exercising more. I'll recommend you to set up the stair master or elliptical or treadmill in an interval program, aim it for 30 to 45 minutes at least 3-4 times a week and make sure you are challenging yourself every time you perform your cardio workout.
If you want to build the hamstrings, I'd recommend you utilizing more leg curls and stiff legged deadlifts. Perform at least three sets per exercise and around 15 repetitions. Give your muscles at least 28 hours of recovery time, and target your legs one more time a week to have the changes and results you are looking for.
Good luck!
Keep writing me and sending me questions at lilianafitnessmodel@gmail.com
See you all soon.
Monday, August 1, 2011
Tips of how to shape and make your butt rounder and firmer
When I ask my females clients what part of their body they would like to tone the most, I think 75% of them say "my butt" and I have to admit that it is also one the most important parts of my own body, so I completely agree with them. To shape your butt it takes more time and commitment than any other part...well abs as well but we can talk about them in another post. Today I am going to share with you my secret, how to shape your rear end and make it look rounder and firmer.
Most of the tips I am going to share with you I am pretty sure you have heard before, the problem is that you don't have the accountability to make the change in your life and that is my first advice.
Commit yourself to a life change, tell your husband, friends and set goals, find someone to keep you accountable and to reach those goals.
Today! are you thinking whether or not to start your new fitness regiment, your new diet? Let me encourage you to find an accountability partner right now, to keep you accountable to your goals and plan. Find someone who may have reached their fitness goals and will be tough on you (in a good/encouraging/holding-you-to-your-word kind of way).
Tell people you are going to pursue some goals and then do it! And when they question you about it, remember, don't be defensive and don't give them excuses. You asked them to hold you accountable so that you would succeed. They are doing you a favor! Appreciate it and use it to your advantage. Don't let another day go by without your commitment. And pursue your goals with the help of an accountability partner.
Second tip: Lift heavy. Heavy weight makes muscles grow and to have the kind of butt we are looking for, we need to build tһе gluteus maximum and gluteus minimus muscles, tһе two muscles tһаt make up tһе bulk of our butt, we can achieve this by doing ѕοmе heavy lifting and high-resistance cardiovascular exercises, for example my most common routine is: heavy squats, heavy deadlifts, Heavy lunges followed by incline treadmill walks and /or high-step Stairmaster.
Third Tip: Clean diet. What does clean mean? I don't really like saying "a diet" because I am not asking you to stop eating or start counting every single calorie there is in each food. For me a clean diet is learning what is good for you body and and what is not good, as simple as that. because the quality of your food matters more than its calorie count.
I am going to give you an example: Do you really think that potato chips are good for you? Check the amount of sodium they have and the amount of calories and fat per serving... And now tell me about salmon even though you probably don't like it, would you eat it if I told you that it is one of the best sources of protein and Omega 3. They help to get you more lean muscle mass and burn fat even if you are a sleep? Salmon also contains calcium, magnesium, and B vitamins, making it one of the best foods you can eat. Think about it, and keep following my blog because very soon I am going to start talking about healthy food choices.
I have to clarify that if you are entering a competition, then you have to follow a very strict diet. something we can also talk about in another post.
Fourth tip: water, water and more water, We need water to keep hydrated, to have good circulation, to burn fat and decrease the butt cellulite.
Your body needs more water when you exercise. And you want to drink water with every meal, to help you feel full and to help your weight loss program. When you feel hungry first drink water before hitting the food cabinet to avoid over eating. Your body needs plain water, not soda, not coffee, not high fructose corn syrup. A glass of water can help stop hunger cravings.
Last but not least tip is sleep, have enough sleep. Growth hormone releases when you sleep, building muscle. Aim for 7-8 hours sleep. Nap post workout if your lifestyle allows, muscles grow when you rest, not when you workout.
Well I hope you find my tips helpful, please keep following me to learn more about my fitness competition and how I get ready for it. Be ready for my next post about the legs and gluteus routine I am following at this moment. Bye...
Most of the tips I am going to share with you I am pretty sure you have heard before, the problem is that you don't have the accountability to make the change in your life and that is my first advice.
Commit yourself to a life change, tell your husband, friends and set goals, find someone to keep you accountable and to reach those goals.
Today! are you thinking whether or not to start your new fitness regiment, your new diet? Let me encourage you to find an accountability partner right now, to keep you accountable to your goals and plan. Find someone who may have reached their fitness goals and will be tough on you (in a good/encouraging/holding-you-to-your-word kind of way).
Tell people you are going to pursue some goals and then do it! And when they question you about it, remember, don't be defensive and don't give them excuses. You asked them to hold you accountable so that you would succeed. They are doing you a favor! Appreciate it and use it to your advantage. Don't let another day go by without your commitment. And pursue your goals with the help of an accountability partner.
Second tip: Lift heavy. Heavy weight makes muscles grow and to have the kind of butt we are looking for, we need to build tһе gluteus maximum and gluteus minimus muscles, tһе two muscles tһаt make up tһе bulk of our butt, we can achieve this by doing ѕοmе heavy lifting and high-resistance cardiovascular exercises, for example my most common routine is: heavy squats, heavy deadlifts, Heavy lunges followed by incline treadmill walks and /or high-step Stairmaster.
Third Tip: Clean diet. What does clean mean? I don't really like saying "a diet" because I am not asking you to stop eating or start counting every single calorie there is in each food. For me a clean diet is learning what is good for you body and and what is not good, as simple as that. because the quality of your food matters more than its calorie count.
I am going to give you an example: Do you really think that potato chips are good for you? Check the amount of sodium they have and the amount of calories and fat per serving... And now tell me about salmon even though you probably don't like it, would you eat it if I told you that it is one of the best sources of protein and Omega 3. They help to get you more lean muscle mass and burn fat even if you are a sleep? Salmon also contains calcium, magnesium, and B vitamins, making it one of the best foods you can eat. Think about it, and keep following my blog because very soon I am going to start talking about healthy food choices.
I have to clarify that if you are entering a competition, then you have to follow a very strict diet. something we can also talk about in another post.
Fourth tip: water, water and more water, We need water to keep hydrated, to have good circulation, to burn fat and decrease the butt cellulite.
Your body needs more water when you exercise. And you want to drink water with every meal, to help you feel full and to help your weight loss program. When you feel hungry first drink water before hitting the food cabinet to avoid over eating. Your body needs plain water, not soda, not coffee, not high fructose corn syrup. A glass of water can help stop hunger cravings.
Last but not least tip is sleep, have enough sleep. Growth hormone releases when you sleep, building muscle. Aim for 7-8 hours sleep. Nap post workout if your lifestyle allows, muscles grow when you rest, not when you workout.
Sunday, July 24, 2011
My Fitness Competition Goal
My goal is to walk on stage at 105-108lbs, for a bikini competition the bodyfat could be anywhere from 10-15%...it depends on your body type. Because bikini competitors are not supposed to be super lean or shredded, I decided that a good goal for me was 10%...and see how I look, I also have the chance to compete in the Fitness Model category, for this one I would need a bit more of muscle definition, so I will see how I look and decide what category fits me better.
I know fats and figures are important, but honestly it is all about how you look because everyone's bodies are different! It is very important to not make it your obsession..Yes training for something like this takes time and planning. But, it should not consume your entire life..Plan your meals ahead of time and take everything with you. This is a big commitment because it has to be a part of your life but you also need to do your normal every day activities.
Right now I am working-out with my husband every morning lifting heavy 5 days a week, taking 2 days off and I am doing my Zumba 1 hour night class once a week, plus 2 to 3 times biking or running with my kids in the evenings. These activities give me the opportunity to spend quality of time with my family and make them part of my challenge.
One thing that gets me through my busy days is packing my meals a head of time, that way I also stick with my diet plan and doesn’t give the option to start craving things that I am not allowed to have.
See you all Soon!
I know fats and figures are important, but honestly it is all about how you look because everyone's bodies are different! It is very important to not make it your obsession..Yes training for something like this takes time and planning. But, it should not consume your entire life..Plan your meals ahead of time and take everything with you. This is a big commitment because it has to be a part of your life but you also need to do your normal every day activities.
Right now I am working-out with my husband every morning lifting heavy 5 days a week, taking 2 days off and I am doing my Zumba 1 hour night class once a week, plus 2 to 3 times biking or running with my kids in the evenings. These activities give me the opportunity to spend quality of time with my family and make them part of my challenge.
One thing that gets me through my busy days is packing my meals a head of time, that way I also stick with my diet plan and doesn’t give the option to start craving things that I am not allowed to have.
See you all Soon!
Sunday, July 10, 2011
Getting ready again for a new Fitness Competition
12 Weeks prep.
Well it’s that time again to get ready! 12 weeks and counting I will be gracing the stage once more with a new look and a new attitude! There are a lot of new workouts and recipes I am going to be trying out.
I will also be posting absolutely everything this time around through video’s and pic's so I’m pretty excited to be sharing my prep with all of you again.
Everyday I get more and more excited about this prep. I know exactly what to work on and improve and I can’t wait to see the results. With my motivational pictures in hand I’m ready to rock my workout!
See you all soon!
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Well it’s that time again to get ready! 12 weeks and counting I will be gracing the stage once more with a new look and a new attitude! There are a lot of new workouts and recipes I am going to be trying out.
I will also be posting absolutely everything this time around through video’s and pic's so I’m pretty excited to be sharing my prep with all of you again.
Everyday I get more and more excited about this prep. I know exactly what to work on and improve and I can’t wait to see the results. With my motivational pictures in hand I’m ready to rock my workout!
See you all soon!
Sunday, April 3, 2011
Tuesday, March 29, 2011
Succesfull Day!
It is all done for now! Finally, the big day of my competition arrived.
I feel I was well prepared but I have to confess that I did not feel as well prepared as I was for last November's competition. It was well for me because this March I made some errors which allow me to learn more and prepare better for my next competition in November, 2011.
In any case, March 19, 2011 was a very special day for me and for my family as well. In this occasion my daughter Melissa had the opportunity of staying with me backstage and to help me with all the preparations. It was of great help to have her there with me. When you are almost ready to climb that catwalk on the stage, you are very nervous and stressed. There are many details you have to review: make sure the tan colour on your back is not running, the even distribution of the oil on your body, making sure you don't leave fingerprints on your body because in the lime light they can see every detail. And many little things that you cannot see for yourself when all the make up and tans and oils are on your body. To take care of all these details was my daughter who diligently helped me fix what needed fixing.
I competed in the Athletic Fitness Category in which I place second. Also competed in the Bikini Category and took third place in this one. The last trophy was a third place for Audience Choice. Oh yeah!
All in all it was worth so much hard work and diet. I learned though that for my next show I will start the diet 12 weeks in advance. That will give me time to prepare and diet down a lot better.
Well, for now I am resting a bit, but because I also won a Photo Shoot modeling for sports clothes from TITIKA, I have to maintain a mini diet sort of speak for the next two weeks so that I can be ready for the photography sessions. Thank you friends for following me here in my blog and we will see you soon!
I don't want to close without saying many thanks to Dianne Stewart from Dianne Stewart Photography who was my personal photographer and sponsor for this show, THANK YOU DIANNE for your time and dedication, I love all the photos and obviously, my family loved them as well
THANK YOU William and my children for their patience and unconditional love, I love you all!
Liliana
I feel I was well prepared but I have to confess that I did not feel as well prepared as I was for last November's competition. It was well for me because this March I made some errors which allow me to learn more and prepare better for my next competition in November, 2011.
In any case, March 19, 2011 was a very special day for me and for my family as well. In this occasion my daughter Melissa had the opportunity of staying with me backstage and to help me with all the preparations. It was of great help to have her there with me. When you are almost ready to climb that catwalk on the stage, you are very nervous and stressed. There are many details you have to review: make sure the tan colour on your back is not running, the even distribution of the oil on your body, making sure you don't leave fingerprints on your body because in the lime light they can see every detail. And many little things that you cannot see for yourself when all the make up and tans and oils are on your body. To take care of all these details was my daughter who diligently helped me fix what needed fixing.
I competed in the Athletic Fitness Category in which I place second. Also competed in the Bikini Category and took third place in this one. The last trophy was a third place for Audience Choice. Oh yeah!
All in all it was worth so much hard work and diet. I learned though that for my next show I will start the diet 12 weeks in advance. That will give me time to prepare and diet down a lot better.
Well, for now I am resting a bit, but because I also won a Photo Shoot modeling for sports clothes from TITIKA, I have to maintain a mini diet sort of speak for the next two weeks so that I can be ready for the photography sessions. Thank you friends for following me here in my blog and we will see you soon!
I don't want to close without saying many thanks to Dianne Stewart from Dianne Stewart Photography who was my personal photographer and sponsor for this show, THANK YOU DIANNE for your time and dedication, I love all the photos and obviously, my family loved them as well
THANK YOU William and my children for their patience and unconditional love, I love you all!
Saturday, March 5, 2011
Liliana's Final Two Weeks To The Fitness Star Show!!!
This week has been a bit difficult, I have to admit that cutting carbs from your diet is not an easy endeavour, the evenings being the time when I feel the most hungry, but I have survived!
It is always very interesting to see the how the body changes and responds to the diet you put it through. In the beginning of the week I felt very thin but with little muscular definition. Towards the end of the week when I had increased the carbs intake, I can see my body more muscular and my shoulders have taken a more rounded form even though I feel that I need a little more definition in them. I know I am going in the right direction.
I am already in the last two weeks and I can't wait for the day to arrive, I know my body is retaining a lot of fluid but for the final week I will have reached the desired point because the water depletion at the end will help me shed the last pounds I will need to lose then.
Also this week I have had the opportunity to realize once again how beautiful is my family and how lucky I am to be Willie's wife and the mother of my children.The support and encouragement I get from them is incredible. Without their help it would be impossible for me to not only have dreams but to achieve them. Thank you my dear children and thank you Willie for your patience, and for being there for me all the time.
This has been an important week for me because I had the opportunity of meeting again with an old friend who is starting her photography business. She has decided to sponsor me during the show and she will be my personal Photographer!. Very soon you will start seeing her photographs of me in my blog and I will also put them in my facebook page. Thank you Dianne Stewar for your help, I know is going to be a lot of fun to work with you.
Another person who has helped a lot this week is Amber Dunford, who I found again to help me revise the poses and the correct way of presenting myself on stage. If you ask yourself why I do all this, I will tell you that I want to be and feel well prepared and talking with a trained and expert person like Amber helps me analyze better where I am at this point and to focus better during the show. Thank you Amber, you are the best!
My wardrobe is ready: I will present myself with three different styles. One for the first round of
Fitness Model, another one for the Bikini division and the other one for the Fitness Model again. I already have the "go ahead" from my husband and children who think the outfits are beautiful, make me look good and enhance my curves.
Well, next week I will be giving you an update as to how the preparations are going. In my plans for next week included is the practice of the tan, prepare my skin so the colour will blend well, I will be getting all the make-up used specially for this occasion, (it seems we are going to have a make-up artist this time), but I like to go prepared just in case.
I will be also practicing my walks in high heels and practicing the turn around to make sure my ankles are not going to give way on me in front of the judges and to master them on the catwalk.
I will also be playing around with my hair to see how I will feel more confident to have it that day. If you have a suggestion about this or anything else, please don't hesitate and e-mail me, I will love your input. My e-mail is: lilianafitnessmodel@gmail.com . Will see you next week, Chao!
It is always very interesting to see the how the body changes and responds to the diet you put it through. In the beginning of the week I felt very thin but with little muscular definition. Towards the end of the week when I had increased the carbs intake, I can see my body more muscular and my shoulders have taken a more rounded form even though I feel that I need a little more definition in them. I know I am going in the right direction.
I am already in the last two weeks and I can't wait for the day to arrive, I know my body is retaining a lot of fluid but for the final week I will have reached the desired point because the water depletion at the end will help me shed the last pounds I will need to lose then.
Also this week I have had the opportunity to realize once again how beautiful is my family and how lucky I am to be Willie's wife and the mother of my children.The support and encouragement I get from them is incredible. Without their help it would be impossible for me to not only have dreams but to achieve them. Thank you my dear children and thank you Willie for your patience, and for being there for me all the time.
This has been an important week for me because I had the opportunity of meeting again with an old friend who is starting her photography business. She has decided to sponsor me during the show and she will be my personal Photographer!. Very soon you will start seeing her photographs of me in my blog and I will also put them in my facebook page. Thank you Dianne Stewar for your help, I know is going to be a lot of fun to work with you.
Another person who has helped a lot this week is Amber Dunford, who I found again to help me revise the poses and the correct way of presenting myself on stage. If you ask yourself why I do all this, I will tell you that I want to be and feel well prepared and talking with a trained and expert person like Amber helps me analyze better where I am at this point and to focus better during the show. Thank you Amber, you are the best!
My wardrobe is ready: I will present myself with three different styles. One for the first round of
Fitness Model, another one for the Bikini division and the other one for the Fitness Model again. I already have the "go ahead" from my husband and children who think the outfits are beautiful, make me look good and enhance my curves.
Well, next week I will be giving you an update as to how the preparations are going. In my plans for next week included is the practice of the tan, prepare my skin so the colour will blend well, I will be getting all the make-up used specially for this occasion, (it seems we are going to have a make-up artist this time), but I like to go prepared just in case.
I will be also practicing my walks in high heels and practicing the turn around to make sure my ankles are not going to give way on me in front of the judges and to master them on the catwalk.
I will also be playing around with my hair to see how I will feel more confident to have it that day. If you have a suggestion about this or anything else, please don't hesitate and e-mail me, I will love your input. My e-mail is: lilianafitnessmodel@gmail.com . Will see you next week, Chao!
Monday, February 28, 2011
Only Three Weeks left to the Big Day!
Even though this is the second time that I prepare for a Fitness Competition, I find myself very anxious to know how the Big Day will unfold.
I have visited many times the Show's Web Site, www.fitnessstarnetwork.com, to take a look at the other competitors. I have read one and one thousand times over what the judges expect from each of us: The poses, the different categories, the rules ect., and I think that in this way, even when the Big Day arrives, I am going to be very nervous preparing myself to reach the goal I want to reach.
What is my Goal? Well, to have my body and mind at a 100% that day, to be able to present myself in an ideal physical state for my category and to be able to place myself at an optimum level compared to the other competitors.
Oh, yes, to be Numero Uno would be just great, but the truth is that by just having the guts to stand and pose not only in front of 5 or 6 judges but also in the center stage of a room filled with approximately 300 people, is in itself a great achievement for me.
At this point in the preparation for the Big Day, I have to start preparing my body for the beginning of the depletion of carbohydrates and water. Then, I will start to see, hear and see my body respond to the diet.
Please Note: if you are following the diet I have posted in my blog, make sure to consult with a doctor to make sure it is safe and appropriate for you. The posting of my diet with the depletion of carbohydrates is very hard on your system and is NOT for everyone.
- Starting on Sunday, Feb. 28 and next day, my diet will be very low in carbs. I will also drink approximately 11/2 Gallons of water.
- On Tuesday Zero carbs and the same amount of water as the last 2 days
- On Wednesday, I will consume approximately 25 grams of carbs with each meal and will cut down the water to one Gallon.
- On Thursday, I will increase the carbs to 50 grams and water will be only 3/4 of a Gallon.
- On Friday, from 50 to 70 grams of carbs with each meal and this day I can add some salt to my food and cut the water to 1/2 gallon only, but this will also be the day that I could eat things that I have been craving all week, Yeah!!
In regards to my exercise routine, I will change it a bit to increase the intensity without focusing in lifting heavy, but in repetitions. I will be doing, for some exercises, some 20 -25 repetitions and will decrease the resting time between sets. In this way, I want to overload the muscle with oxygenated blood and increase my metabolic rate at the same time.
My cardio will increase to 45 minutes in the mornings and in the afternoon I will continue with my Zumba classes for one hour. Yupi!! Zumba has to be my favorite hour of cardio.
Did you know that in one hour of Zumba you could burn from 500 to 800 calories?Zumba workouts can vary in intensity and calorie burning depending on the individual's weight, level of fitness and body composition.
An average person of say, 150 lbs., can expect to burn in that one hour dance/exercise some 536 calories. By comparison, the same person could burn 413 calories during an hour of moderate swimming; 477 during an hour of casual racquetball and 684 during an hour of running at a 10-minute-mile pace!So, take the next "step" and come with me to dance, exercise, learn Latin steps and burn calories all at the same time in my Zumba classes.
For further information about this exciting hour of wellness, visit my facebook page: "Zumba with Liliana in New Hamburg, and wellesley area".
See you all soon!
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