FITNESS PRO BETSY MCNALLY TRANSFORMATION

Halloween Fun At CGA

2010-11-04T07:55:00.000-07:00

Thanks CGA for a great Halloween dressup and fun day! Thanks also to my awesome nieces Micki and Sydney for hangin out with their favorite Aunt Betsy on Trick or Treat Night!

Family Weekend and Fall Fun

2010-10-10T18:49:00.000-07:00

Just a few updates from Betsy,,,I got a new addition to my family, my new man, CHUCK (Chuckie) my little kitten,,,loving spending time with him...My brother, sister in law, mom and dad have been here this weekend,,,we spent last night at Hoffbrau hause having German Beverages, doing the chicken dance on the tables and laughing/talking. My girl Mandi came along as well and is already fast becoming part of the family. Great weekend barbequing with the nieces, parents, siblings and enjoying a beautiful Cincinnati weekend. I am so LUCKY to be blessed with an amazing family. I am so happy.

In GYMNASTICS Just got back a few weeks ago from Chicago. The coaching staff spent all weekend learning new techniques from Region Five Gurus! We are working hard in the gym preparing for our first meet in CAN CUN Mexico! WOO HOO!! The first of the year. I am SO PROUD of our girls who are dedicating countless hours and DISCIPLINED practices to achieve their goals. Keep it up CGA!

Also,,,,Welcome to our newest staff member AJ, who is also a huge Jets fan ( my dad is a coaching consultant for the Jets this year) and is helping our level 7/8 team this year. CGA is fired up for a great season! Talk soon.
Betsy

SPRINTS AND RUNNING FOOD!

2010-09-29T09:41:00.000-07:00

I HAVE BEEN SPRINTING A LOT lately since the weather is so nice, I am seeing great progress in fat loss and shaping my quads and glutes! Try this workout I did yesterday and also check out this great article on FOODS Great for running I found on yahoo/Runners world

On a track, start with 4 laps, interspersing walk, jog and run to get warmed up.
THEN, on the long sides of the track SPRINT for the whole duration, then walk the corners.
Sprint each side 10 times for a total of 20 sprints

GO AS FAST AS YOU CAN for maximum results and use the cool down to recover.

I followed with a 3 mile jog to maximize fat loss!

TRY it out,,,Running sprints increases growth hormone and you feel great after.
Enjoy
Betsy

As a health-savvy runner, you try to toss nutrient-packed foods into your grocery cart. But when you're deciding between similar-seeming nutritious items (say, turkey or chicken?), you may not know the superior choice. "Food is your fuel," says Mitzi Dulan, R.D., co-author of The All-Pro Diet. "Selecting the most nutritious options will improve your diet and give you a competitive edge." While you can't go wrong eating both quinoa and brown rice, choosing the nutritional champ may give your running the boost it needs. In a healthy-food smackdown, here are our winning picks.

STRAWBERRIES vs. BLUEBERRIES

Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. "These antioxidants help keep your immune system strong," says Dulan, "and reduce muscle-tissue damage from exercise."

HEALTHY CHOICE: Mix blueberries into lean ground beef for burgers. The juicy fruit will help keep the meat moist.

The ultimate guide to the best food for runners.

CHICKEN BREAST vs. TURKEY BREAST

Both breast meats are free of saturated fat, but turkey has three additional grams of protein per three-ounce serving, plus more iron (which helps deliver oxygen to muscles) and selenium. "This mineral functions as part of an enzyme called glutathione peroxidase," says sports dietitian Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. This enzyme works as an antioxidant to protect cells from free radicals that may contribute to cancer and heart disease.

HEALTHY CHOICE: Make your own lunch meat to avoid the excess sodium in much deli turkey. Bake turkey breasts, slice them thinly, and add to sandwiches.

PEANUT BUTTER vs. ALMOND BUTTER

Almond butter has more calcium and magnesium, a mineral that's often lacking in runners' diets and is important for muscle contraction. While the two nut butters contain about the same amount of fat, the almond variety has 60 percent more monounsaturated fat. "When consumed in place of saturated fat," says Dulan, "monounsaturated fat lowers harmful LDL levels to help decrease heart disease and stroke risk." Almond butter also has three times more vitamin E, an antioxidant that may reduce cancer risk.

HEALTHY CHOICE: Use almond butter instead of PB on your bagel. Blend it into a postrun smoothie, or stir it into oatmeal.

SPINACH vs. KALE

Kale's nutritional value would even win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. "Vitamin K ensures that blood clots properly," says Eberle, "but it's also needed to make a bone protein essential for strong, healthy bones." Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.

HEALTHY CHOICE: Make kale "chips": Spread bite-sized pieces on a baking sheet. Spray with olive oil, season with salt, and bake for 15 minutes (until crisp).

Have a question about nutrition and exercise? Ask the Sports Dietitian.

COW'S MILK vs. GOAT'S MILK

When Spanish researchers compared cow's and goat's milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat's milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat.

HEALTHY CHOICE: Use tangy, slightly sweet goat's milk (found at health-food stores) the same way as cow's milk—on cereal, in smoothies, and when baking.

WHEAT BREAD vs. RYE BREAD

According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye's ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice—even more than whole wheat.

HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to get the most fiber, buy "100 percent rye" loaves or make sure whole rye flour or meal is the first ingredient.

FAT BETTER: Earthy, rich-tasting extra-virgin olive oil contains more anti-inflammatory compounds than canola oil. Use it when you make dips, pesto, and vinaigrettes.

Everyone has an eating personality? What kind of eater are you?

Quick Hits

Can you pick the best runner's staples?

Quinoa beats brown rice

WHY: Quinoa has three extra grams of protein per cooked cup, plus more fiber, iron, and magnesium.

Greek yogurt beats regular yogurt

WHY: The Greek variety has about twice as much protein as traditional types.

Green tea beats coffee

WHY: It's bursting with antioxidants (such as EGCG) that help ward off diabetes and certain cancers.

Pork tenderloin beats beef tenderloin

WHY: The pork version has less saturated fat, more B vitamins, and is cheaper.

Goat cheese beats feta cheese

WHY: Goat cheese has nearly half the cholesterol and a third less sodium.

Orange beats apple

WHY: They have similar amounts of calories and fiber, but oranges have 12 times as much vitamin C.

Red pepper beats green pepper

WHY: It boasts eight times the vitamin A, which keeps your immune system strong.

Flaxseed beats flaxseed oil WHY: The seeds have lots of magnesium, potassium, selenium, and fiber.

FITNESS TIP OF THE DAY: ONE DAY AT A TIME!

2010-09-08T06:14:00.000-07:00

I just got off the phone with a client who was complaining: "I JUST WANT THE WEIGHT OFF NOW!" After calming her down and explaining that that is not humanly possible, I tried to give her some good tips on begininning HEALTHY LIVING and EXERCISING and NOT DIETING!!!

1. Take one day at a time. Do NOT think ahead...what will I look like in six weeks, six months, one year? The most important day is TODAY, right now, the choices you make now are the most important. Thinking ahead will overwhelm and eventually backfire. Most depressed and overweight people are so worried about the future that they fail to live in the moment and miss their daily lives. LIVE IN THE MOMENT

2. DO NOT go cold turkey into a workout plan and meal plan. This is TOO EXTREME. Start with one habit at a time. Maybe this week you add in 30 minutes of cardio 3x a week by walking the dog. Maybe you cut out pop or sugar cereals this week. Do not try to "go on a diet" today. This will only backfire.

3. Set realistic goals and not POUNDS. "I want to lose fifty pounds" type mentality is setting yourself up for failure. Listen to your body and make realistic goals. But a pair of jeans that you would like to fit into in six months.

4. Get off the scale. Period! You don't need it. At my most fit I was 5 5, 140 lbs with little to no bodyfat. Muscle weighs more than fat.

5. You will have bad days. Do not throw in the towel. Keep moving, decide to make fitness a part of your life for the rest of your life.

6. Stop comparing and embrace your body. Just because your best friend lost 20 lbs on the "all grapefruit diet" doesnt mean you need to get on that diet as well. Eat when you are hungry, eat sensibly and buy any book by Genine Roth if you have any type of eating disorders or issues.

7. STOP DIETING. Stop counting calories. Stop weighing your food. Unless you are getting ready for a competition I've learned that this type of restricting sets you up for binging lately. Eat every few hours and only when you are hungry. Eat until you are full. LISTEN TO YOUR BODY.

8. Eat Healthfully and treat yourself moderately

9. You have 24 hours in a day. Certainly ONE of those hours can be dedicated to exercise. Stop making excuses.

10. Love yourself and love your body. This will make you more attractive on the inside and the outside.

FIVE best leg shaping exercises for women

2010-08-29T06:18:00.000-07:00

First let me start by saying that without a clean diet you probably wont see much change in your legs. Also, if you want to drastically change the shape and tone of your legs you have to work HARD and I mean multiple sets, lots of repetitions and cardio-paced type workouts.

The 2 questions I get from my clients on a regular basis are: how can I lose my gut and how can I change my butt and legs? I tell them to change your gut, change your diet and increase your cardio. Many women think that just because they are doing cardio that they are going to change their legs because they are working their legs! NO!!! This is not true. You MUST add resistance and plyometric training to do this. Also, if you are a man, this type of plan will not work for you if you want to add size in most cases. If you are a man and want to add size, stick with heavier weights, lots of volume and sets to build quads and calves.

Genetically I am blessed with very large and shapely calves, but I have to work just as hard as every other women to get my quads to "come down" shape them as well as my butt. If I want to get in competition shape there are FIVE exercises that I will most certainly include in my leg training:

1. Sprinting (on track and treadmill) Activates Type One muscle fiber to help metabolic rate.

2. Lunges (all kinds, walking, stationary, reverse, single leg etc) I mix up weights, heavy, light, no weight, many repetitions.

3 Stiff leg deadlifts (heavy weights, single leg included) I include these in every workout, key for building my glutes and hamstrings

4. Glute Extension Machine (key for me to get upper gluteal activated) I usually go heavy on theses.

5. Step-ups (high reps, high step, no weights, cardio in nature) These help shape my quads/glutes and add a cardio element to my workout. Be careful if you have groin irritation, make sure the step is high enough to challenge but not too high to irritate that area.

I add in leg extensions and hamstring curls usually as well, high reps and low weight. Leg extensions tend to bulk my quads but I like them for building detail close to competition time.

Incorporate these exercises one time a week heavy and one light day. With clean diet and cardio you should see results within six weeks! Good luck.

Happy 52nd Birthday to The King of Pop, RIP

2010-08-29T05:43:00.000-07:00

Great Article on Stress Fighting Foods!

2010-08-25T05:53:00.000-07:00

7 Best Stress-Fighting Foods

By David Zinczenko

Aug 20, 2010

Eat This, Not That

by David Zinczenko

Health Topics »I send out a lot of info on my Twitter feed, from nutrition news to management tips. I get the most passionate reaction—and the most retweets—when I talk about stress. In fact, a friend of mine recently told me that stress was her biggest dietary villain. “I eat when I’m stressed,” she said.

To which I reacted, “Good!” You should eat when you’re stressed—it’s our bodies’ natural reaction to want to store calories to face whatever challenge is causing the stress in the first place. The key, however, is to eat what your body wants—the foods that actually counteract the effects of stress, and make you stronger (and leaner) when the tough times pass. So next time anxiety runs high, be sure to grab one of these seven stress-fighting foods.

(And while you're at it, be sure to follow my Twitter feed for hundreds of instant nutrition and health secrets like these.)

Papaya

Wouldn’t it be awesome if there was a magic nutrient that could stop the flow of stress hormones—the very hormones that make your body superefficient at storing fat calories? Wouldn’t you want to gobble that food up like crazy, especially if it tasted great? Half a medium papaya carries nearly 75 percent more vitamin C than an orange, and provides potent protection against stress. Researchers at the University of Alabama found 200 milligrams of vitamin C—about as much as you’ll find in one large papaya—twice a day nearly stopped the flow of stress hormones in rats. It should work for you, too.

Other smart sources of vitamin C: Red bell peppers, broccoli, oranges

Bonus Tip: The closer an ingredient is to its original form, the healthier it is for you. Avoid the worst side of the nutritional spectrum by familiarizing yourself with this shocking list of The 15 Worst Food Creations of 2010.

Peppermint Tea

The mere scent of peppermint helps you focus and boosts performance, according to researchers. Another study discovered that peppermint tea makes drivers more alert and less anxious.

Other smart sources of peppermint: Peppermint candy and peppermint oil

Bonus Tip: Beware of disastrous drinks that only pretend to be healthy. Avoid 2,000-calorie shakes, 1,500-calorie smoothies, and other big offenders in this eye-popping list of The 20 Worst Drinks in America in 2010.

Pumpkin Seeds

Pumpkin seeds are loaded with stress-busting potential thanks to high levels of magnesium. Only about 30 percent of us meet our daily magnesium requirements, placing the rest of us at a higher risk for stress symptoms such as headaches, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. (Basically we’re frayed wires, and magnesium is the electrical tape that can pull us back together.) A quarter cup of pumpkin seeds gives you half your day’s magnesium requirements.

Other smart sources of magnesium: Spinach, Swiss chard, black beans, soybeans, salmon

Avocados

The healthy fats buried in the avocado’s flesh make it an ideal choice when you’re craving something rich and creamy. The reasons? Monounsaturated (healthy) fatty acids, and potassium--both of which help combat high blood pressure. Avocado fat is 66 percent monounsaturated, and gram-for-gram, the green fruit has about 35 percent more potassium than a banana. Whip up a fresh guacamole or slice a few slivers over toast and top with fresh ground pepper.

Other smart sources of potassium: Squash, papaya, spinach, bananas, lentils

Bonus Tip: Learn how to put these and other health-promoting foods to work in your daily diet to lose weight fast and look and feel better. Sign up for the free Cook This, Not That! newsletter. You’ll have quick and delicious recipes delivered right to you inbox.

Salmon

Not only does omega-3 fat protect against heart disease and cognitive decline, but according to a study from Diabetes & Metabolism, the wonder fat is also responsible for maintaining healthy levels of cortisol. And what’s the world’s best source of omega-3s? Salmon. But there’s another trick in salmon’s arsenal—a sleep-promoting amino acid called tryptophan. One salmon filet has as much tryptophan as you need in an entire day, and if there’s one remedy for stress, it’s a good night of blissful Zs.

Other smart sources of omega-3 fats: Flaxseeds, walnuts, sardines, halibut

Other smart sources of tryptophan: Chicken, tuna, beef, soybeans

Bonus Tip: The favorite trick of your friendly neighborhood restaurant? Substituting salt for flavor. Studies have linked high-salt foods to increased risk of high blood pressure, stroke, and even heart disease--and experts recommend getting no more than 2,300 milligrams of sodium in your diet each day. Keep your salt intake in check by cooking with high-quality, locally sourced ingredients—and by dodging the salty disasters in this list of the 30 Saltiest Foods in America.

Almonds

The almond's first stress-buster is the aforementioned monounsaturated fats, but at risk of belaboring that point, let’s look at another almond-centered, mind-calming nutrient: vitamin E. In one study, Belgium researchers treated pigs with a variety of nutrients just before sticking them in a transportation simulator (basically a vibrating crate). After 2 hours of simulation, only those pigs treated with tryptophan and vitamin E had non-elevated levels of stress hormones. Almonds, thankfully, are loaded with vitamin E. To reach your day’s requirement from almonds alone, you need to eat about 40 to 50 nuts. Or you can mix them with other vitamin-E rich foods to save calories and add more dietary variety.

Other smart sources of vitamin E: Sunflower seeds, olives, spinach, papaya

Oatmeal

A biochemical effect of stress is a depleted stock of serotonin, the hormone that makes you feel cool, calm, and in control. One reliable strategy for boosting serotonin back to healthy levels is to increase your intake of carbohydrates. That said, scarfing down Ding Dongs and doughnuts isn’t a sustainable solution. Rather, to induce a steady flow of serotonin, aim to eat fiber-rich, whole-grain carbohydrates. The slower rate of digestion will keep seratonin production steady and prevent the blood sugar rollar-coaster that leads to mood swings and mindless eating.

Other sources of fiber-rich carbohydrates: Quinoa, barley, whole-wheat bread, Triscuits

GO CGA ELITES

2010-08-24T17:27:00.003-07:00

http://www.youtube.com/watch?v=4zqFiuL6DD4

2010-08-19T04:29:00.000-07:00

HOW TO BE AWESOME

By the power of truth, I, while living, have conquered the universe.” (Vi Veri Veniversum Vivus Vici) – Unknown

“Once in a while it really hits people that they don’t have to experience the world in the way they have been told to.” – Alan Keightley

“It is not death that a man should fear, but he should fear never beginning to live.” – Marcus Aurelius

“Whenever you find yourself on the side of the majority, it’s time to pause and reflect.” – Mark Twain

“Always be a first-rate version of yourself, instead of a second-rate version of someone else.” – Judy Garland

“How wonderful it is that nobody need wait a single moment before starting to improve the world.” – Anne Frank

“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.” – Benjamin Mays

“Trying to get everyone to like you is a sign of mediocrity.” – Colin Powell

“First they ignore you, then they laugh at you, then they fight you, then you win.” – Gandhi

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

“If you obey all the rules, you miss all the fun.” – Katharine Hepburn

“To hell with circumstances. I create opportunities.” – Bruce Lee

“Conformity is that jailer of freedom and the enemy of growth.” – John F. Kennedy

“The commonsense rules of the ‘real world’ are a fragile collection of socially reinforced illusions.” – Tim Ferriss

“You don’t face your fears, you stand up to them.” – Brian Clark

“Tomorrow is nothing, today is too late; the good lived yesterday.” – Marcus Aurelius

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.” – H. Albright

“You must give up the life you planned in order to have the life that is waiting for you.” – Joseph Campbell

“There’s no certainty – only opportunity.” – V, V for Vendetta

“It is easy in the world to live after the world’s opinion; it is easy in solitude to live after your own; but the great man is he who in the midst of the crowd keeps with perfect sweetness the independence of solitude.” – Ralph Waldo Emerson

“If you want to improve, be content to be thought foolish and stupid.” – Epictetus

Bad Eggs!

2010-08-18T06:21:00.001-07:00

http://news.yahoo.com/s/ap/us_tainted_eggs

Michael Jackson - Man In The Mirror

2010-08-16T05:58:00.000-07:00

My inspiration for the day, go MJ, miss you.

Deepak Chopra quotes

2010-08-15T08:14:00.000-07:00

Deepak Chopra quotes: "The secret of attraction is to love yourself. Attractive people judge neither themselves nor others. They are open to gestures of love. They think about love, and express their love in every action. They know that love is not a mere sentiment, but the ultimate truth at the heart of the universe.”"

“Whatever relationships you have attracted in your life at this moment, are precisely the ones you need in your life at this moment. There is a hidden meaning behind all events, and this hidden meaning is serving your own evolution.”

As most people who are close to me know, I love Michael Jackson and have been deeply influenced by his music and his personal vision. One of his big influences was Deepak Chopra, an Indian doctor and philosopher. Recently I have been listening to his books on my 45 minute drive to work everyday. He makes a lot of sense and has helped me to understand myself better. I highly recommend his books and philosophy for spiritual well being, self esteem and personal and spiritual growth. My business is fitness of the body, but it doesn't mean anything if fitness of the mind is not present. Check him out!

SOMETHING SWEET TO THINK ABOUT, HAVE A GREAT WEEKEND:)

2010-08-13T04:56:00.000-07:00

10 Illnesses You Can Cure or Prevent with Chocolate

Tuesday, August 3rd, 2010 at 3:09 pm

It can mend a broken heart, lift your spirits and bring lovers together with its aphrodisiac qualities. Chocolate, as we know, is an emotional, feel-good snack, but what experts can’t seem to agree on is chocolate’s positive health benefits. As studies continue examining the effects of indulging in this sweet substance, we’ll continue to support the old and new-age theories of chocolate’s goodness. In moderation, chocolate has been thought to support a healthy heart, mood and prevent certain illnesses. Here are 10 illnesses you can cure or prevent with chocolate:

•High Blood Pressure

Chocolate and cocoa contain flavanols, which have both antioxidant qualities and heart-healthy qualities. One of the vascular benefits of eating flavanols is lowering blood pressure.

•High Cholesterol

When consuming chocolate, you’re ingesting flavanoids which have major antioxidant power known to lower the bad kind of cholesterol, LDL-cholesterol. Oxidized LDL-cholesterol damages the arteries and can increase your chances of heart disease or heart attack.

•Liver Disease

Liver disease patients can snack on chocolate because its antioxidant-rich compounds have been found to reduce high blood pressure in the liver and reduce damage to liver blood vessels.

•Diabetes

Eating dark chocolate in moderation has been found to improve processing of blood sugar, which may reduce the risk of diabetes.

•Stress

Chocolate has mood enhancing qualities, as well as stress-busting benefits. Experts have found that chocolate may the ticket to reducing levels of unwanted stress hormones, resulting in happier, healthier people.

•Coughs

Got a persistent cough? Experts have found that theobromine, a compound found in cocoa, can reduce a cough, by affecting the sensory nerve endings of the vagus nerve that run through the airways in the lungs.

•Chronic Fatigue Syndrome

Instead of drinking a soda or coffee when you feel fatigued, eat a square of chocolate to boost your energy level. In small doses, the caffeine in chocolate will give you a healthy jolt of energy to prevent chronic fatigue.

•Blood Clots

Those who eat chocolate have been found to have slower clumping of blood platelets, which aids in the prevention of blood clots that can cause a heart attack.

•Stroke

The flavanol compound found in chocolate, called epicatechin, has been found to guard against the damage of a stroke.

•Cancer

While chocolate isn’t going to cure cancer, it may have preventative benefits like reducing cell damage that can cause tumor growth.

Teach Me How To Dougie

2010-08-11T11:45:00.001-07:00

THIS IS FOR MY LEVEL 7'S AND 8'S! COACH TOAD KNOWS HOW TO DOUGIE

http://www.youtube.com/watch?v=OnPJmDc0b_M&feature=fvst

Championships of the USA! Watch on NBC

2010-08-10T05:27:00.000-07:00

GOOD LUCK TO THE ELITES OF CGA AND COACH MARY LEE THIS WEEKEND AT THE CHAMPIONSHIPS OF THE USA! GO CASS, JETT, GREENEY, BRI, MONGO, AND KAYLA! WE LOVE YOU GUYS! YOU CAN WATCH THE CHAMPIONSHIPS OF USA ON SATURDAY NIGHT, AUGUST 14TH AT 8PM ON NBC. XO COACH TOAD!!

SUPERCAMP!

2010-08-09T06:42:00.000-07:00

THREE DAYS OF NONSTOP GYMNASTICS! THATS WHAT SUPERCAMP IS ALL ABOUT. THE CGA GIRLS DID A GREAT JOB REPRESENTING AT SUPERCAMP!

SUPERCAMP IS A THREE DAY CAMP WHERE THE GIRLS DO 7 HOURS OF GYMNASTICS AND CONDITIONING EACH DAY. EACH HOUR THEY ROTATE TO A NEW EVENT.

COACH MANDI GOT TO COACH THE GIRLS ALL WEEKEND ON BEAM AND I GOT CONDITIONING. IT WAS AWESOME TO SEE HOW MUCH STRENGTH OUR GIRLS HAVE. I WAS VERY PROUD OF THE CONDITIONING SEGMENT OF THE CAMP AND HAD A GREAT TIME DEMONSTRATING AND HAVING FUN WITH THE GIRLS FROM ALL OVER REGION FIVE.

LATER IN THE EVENINGS WE WERE ABLE TO DINE TOGETHER, LAUGH AND HAVE FUN. ON SATURDAY WE WERE EVEN SERENADED BY A SAXAPHONE PLAYER! WE HAD A GREAT TIME BUT WERE ALL HAPPY TO RETURN HOME ON SUNDAY. GREAT WEEKEND GIRLS!

Awesome Website for Injured Athletes

2010-08-03T04:20:00.001-07:00

http://www.gymnasticsdoctor.com/

This is an excellent resource for rehabbing injuries, specifically gymnastics injuries, but can also be applied to other sports as well.

Check it out!

Betsy

Summer Wrap UP Its AUGUST

2010-08-01T06:26:00.000-07:00

WOW I CAN'T BELIEVE THE SUMMER IS WRAPPING UP, IT IS ALREADY AUGUST FIRST. THE SUMMER STARTED OFF WITH A FAMILY GATHERING IN CINCINNATI, THEN A GREAT TRIP TO SANTA BARBARA,,,THE HIGHLIGHT BEING A VISIT TO MICHAEL JACKSON'S NEVERLAND! I DIDNT GET TO GET PAST THE GATES BUT I AT LEAST WAS ABLE TO SEE THE PLACE WHERE MJ ONCE LIVED. IT WAS A GREAT EXPERIENCE, ONE I WILL NEVER FORGET.

SOON AFTER WAS MY BIRTHDAY PARTY AND FIRECRACKER CAMPS AND KINGS ISLAND/POOL PARTIES WITH ALL THE GIRLS. I WAS ABLE TO DO A CLEAN EATING SEMINAR AT THE FIRECRACKER CAMPS WHICH WAS AWESOME. THE GIRLS PUT TOGETHER A "DIRTY MENU" AND A "CLEAN MENU" I GOT GREAT FEEDBACK FROM BOTH PARENTS AND ATHLETES REGARDING THE SEMINAR. SOME OF THE GIRLS SAID THEY TOOK THE CLEAN MENU HOME AND HAVE APPLIED IT TO THEIR EATING AND FEEL MUCH MORE ENERGY DURING PRACTICE.

THIS WEEKEND WE WILL TRAVEL TO INDIANAPOLIS FOR CAMP, IM REALLY LOOKING FORWARD TO IT. HOPEFULLY I WILL BE LEADING A CONDITIONING CIRCUIT FOR THE GIRLS AT THE CAMP. SHOUT OUT TO MY GIRL ALLIE GREENLER (PICTURED) WHO HAS BEEN AN AWESOME FRIEND AND WILL BE CONTRIBUTING TO MY FAMILY VERY SOON... DETAILS TO COME SOON WITH THIS NEW ADDITION TO COACH TOADS FAMILY.

HAVE A GREAT REST OF THE SUMMER, LIVE HEALTHY, TRAIN HARD AND STAY BALANCED. XO BETZ

LEVEL 7 POOL PARTY SUCCESS!!!

2010-07-31T19:31:00.000-07:00

THANKS TO ALL THE GIRLS AND PARENTS WHO HELPED CONTRIBUTE TO THE AWESOME POOL PARTY THIS AFTERNOON. THANKS TO BOB HINSON FOR HIS AWESOME HOSPITALITY AND THANKS TO THE PARENT FOR BRINGING THE CLEAN FOOD WITH WHICH COACH TOAD AND UNCLE BOB WERE ABLE TO PREPARE. IT IS AWESOME TO SEE THE GIRLS UTILIZE THE CLEAN EATING SKILLS WE DISCUSS!

THERE WAS PLENTY OF GRILLED CHICKEN, VEGGIES, SALAD, FRUITS AND HEALTHY SNACKS. COACH MANDI WAS SEEN DOING HER TRADITIONAL BACK TUCK AND COACH TOAD PERFORMED HER ONE ARM HANDSTAND. THANKS YOUNG LADIES OF CGA, YOU ARE OUTSTANDING EXAMPLES OF CHARACTER AND YOU SURE KNOW HOW TO HAVE FUN, BOND AND REPRESENT OUR HOUSE!!!! XO COACH TOAD

My 36th BDAY WAS OFF THE CHAIN

2010-07-31T18:56:00.000-07:00

Sorry!!!! This is just a little late, but I have to say that my 36th bday was one of the BEST BDAYS ever. I have to thank MR. HEISMAN for hooking it UP at McCormick and Schmicks and the Righteous ROOM for making it a night to remember. AND The lovely ladies of CGA who danced the night away with me and my sister. ITS BEEN AN AMAZING summer. Love you girls, thanks for the great and memorable bdaY;)

Back To Blogging/Coach Toad

2010-07-28T04:31:00.000-07:00

Hi Everyone,
I have taken some time off from blogging and am back, I was missing writing about fitness and gymnastics, so here goes some updates!

First, I am coaching the level 7/8 Team and have lovingly requested the name "Coach Toad" from the girl. So far, it is sticking! I love CGA!

Last weekend we had our annual CGA Level 8 Pool Party. I am including some pics from the event. Of COURSE COACH TOAD was in full effect with the clean eating/grilling. We had enough chicken breast to feed the whole party and then some. Coach Toad and coach Mandi and Alli also experimented (sometimes successfully) jumping off the diving board with the girls.

Next weekend we travel to Indianapolis for SUPER CAMP, can't wait to drive that 15 passenger van! Yeah!!!

The girls have had a great summer but are also dealing with a lot of injuries. Here is where the fitness coach in me comes in. When dealing with an injury, as a fitness competitor or athlete in general here are some tips:

1. Make use of each and every practice
2. Don't be overwhelmed by your time away from going "all out" embrace the down time to make other areas of your body stronger
3. Avoid laziness; just because you are out of "full out" mode doesn't mean you can slack off. You need to actually work HARDER to stay in the game
4. Ice, Rest, Nutrition. It is so important to stay healthy, heal, sleep and eat CLEAN when going through injury and rehabilitation.
5. Stay POSITIVE! You will get through this if you take the above measures seriously.

See you at the level 7 pool party this weekend!

Coach Toad

What I am Thankful For This Year

2009-11-22T03:50:00.001-08:00

This year I have a lot to be thankful for...

First and foremost, my family. Jenny, Brian, Jon, Stephanie, Mom and Dad, Micki(Chloe) and Sydney. I am blessed to have such a supportive crew, loving, layed back and accepting of all. My family is resiliant. We accept each other for who we are although we may not always agree, there is always respect and love at the core of everything. I know I can always lean on them.

Next would be my gymnasts, this includes my co workers and friends, Mary Lee Tracy, Enrique Trabinino, Amy Wert and Mandi Hinson specifically. Mandi has been a great person in my life and I am so thankful we are going through this journey of coaching together. In the past few months I would say I am most thankful that Mandi has come into my life for many reasons, number one being we accept each other for who we are and are there for each other. It is unusual to fall upon and "instant friend" like this in life, I am just thankful our paths crossed.

My gymnasts are: Acacia, Adrian, Alexis B, Alexis S, Marianna, Marissa, Madison, Mackenzie, Chelsea, Kayla, Anna, Khadijah, Kara, Allie, Regan, Sam, Faith, Bianca and Mary. These girls have brought a lot into my life. They challenge me, they make me laugh and they inspire me everyday. I thank them for they have brought more to my life than anyone of them will ever know. Each one is different, special and unique in their own way and I am so lucky to love my job and spend my days with them. I see so much of myself in these girls. I am thankful for their hard work, sacrifice and perserverance.

I am thankful for and miss Michael Jackson. He has touched my life in ways that may be comical to others but true for me. Thanks Mike I miss you!

I am thankful for my best friend Mateen. Mattyjaan. He has never failed me, no matter how far away he may be. I am blessed and thankful and very lucky to have such an understanding person in my life. A true gem. I am thankful that he has opened my eyes to another culture and another way of looking at life. He challenges me and makes me grow as a person. I am inspired by him. He makes me a better woman. I am thankful I met him.

Last but not least, I am thankful for my health, my luck, my body and my mind. I am so blessed to be a fit woman who lives life passionately. It is because of the people around me that I stay motivated and healthy. I am so thankful. Happy Thanksgiving,,I hope everyone has a list like this.

CGA Forward Progress

2009-11-09T19:15:00.000-08:00

Just got back from a great weekend at Forward Progress Camp. I feel that the girls DID make a lot of progress...some of them threw some new skills and perfected some old ones. I was VERY happy, specifically with how well the girls led in the conditioning (where I was the clinician). The girls shined in the conditioning relay challenges and I was very proud of them. I am so looking forward to a great season. GO CGA!
xo
Betsy

HALLOWEEN AT CGA

2009-11-01T08:48:00.000-08:00

So I was officially welcomed into the world of Cincinnati Gymnastics Annual Halloween practice with a HILARIOUS suprise. One of my athletes, Kara, dressed up like me!! She had fake muscles, fake calves, bathing suit, heels and even a trophy. Kara even did the FOUR mandatory Poses! It was hilarious! The level 8 girls also came dressed as the Jackson FIVE! These girls are so creative and so funny. I love my job. Betsy

Healthy Living Week: Waging War Against Sickness

2009-10-25T02:49:00.001-07:00

I am waging war against the sickness and flu that is going around. Over the past two weeks over half of my athletes have missed practice due to h1n1 or other flus. Kids have been absent from practice, school, and parents missing work due to this epidemic.

How did we get here? Im ready to have a HEALTH WEEK. Enough talk on FLU. Lets talk preventative lifestyles that will help keep everyone's immune system strong so we don't acquire these sicknesses. Sorry, but I am sick of hearing about how SICK everyone is! I am waging war! This blog entry isn't about sickness but about HEALTH and celebrating Healthy Living, not just focusing on this whole..."oh,,,,Im soooo sick!!"

Staying HEALTHY isn't just about the hand sanitizers you see everywhere. Yes, those help and keep our minds aware of the nasty germs lurking everywhere,.,,but staying healthy is a MULTITUDE of things. Please note that this is my blog and my opinions and they may be harsh but it is the way I see it. I rarely if ever get sick (knock on wood) and I believe it is because of the preventative measures I take.

First, here are my reasons for WHY we are getting sick in NO specific order
1) Lack of Healthy Energy and Thoughts
2) Lack of Exercise
3) Poor Nutrtition
4) Economic Hardships
5) UnHEALTHY relationships
6) Not enough WATER and vitamins
7) Not enough Sleep or recovery
8) Childhood Obesity
9) Uncleanliness of public venues
10)Poor self-image or depression

These are my top ten. This is from years of dealing with clients as a trainer in the fitness industry and teaching high school and gymnastics. Overall, we as a culture are not in balance. We work too hard, eat poorly, don't sleep, stay in unhealthy relationships, are in debt and when others get sick and put their sick energy on us (ENERGY IS CONTAGIOUS) we get sick as well. All of these things add up to make our immune systems disfunctional. Here are my recommendations for this weeks WAR on Sickness!

1. Create a culture of HEALTHY ENERGY in your workplace or school, gym, etc. If you believe you will get sick because the guy next to you is,,,you probably WILL get sick. Stay positive and do all the right things to STAY healthy. What you think about you bring about (Great Read:The Everything Law of Attraction Book)

2. Exercise. This is the NUMBER ONE reason I believe I stave off sickness. Do IT everyday!!! You will feel better. Statistics prove that people who exercise have more energy, better relationships, better immunity and are in general happier people. They miss less work and school too!

3. Eat small meals frequently. Lots of green veggies, lean meats, fruits, whole grains, CLEAN foods...not processed or fast foods. Take time to prepare your meals. You will look better, feel better and be less likely to be overweight, which will lead to other conditions which will lead to lower immunity...Eat FRESH and like a caveman I always say!

4. Get on a budget. Ok, this is easier said than done...but when your finances are healthy, your mind is healthy, relationships are healthier,,,its ALL part of the larger picture of general health.

5. Get rid of unhealthy relationships. Yeah, I said it. If someone is bringing you down or not bringing any value to your life...or if they are negative, make you depressed or have unhealthy habits...kindly remove them from your world. Once again negative energy breeds negative thoughts and overall NOT HEALTHY for anyone.

6. Take a multivitamin and try to get in 8 glasses to a gallon of water a day. Yeah I said a gallon. I do it everyday! Your body is over 80 percent water. When you are dehydrated the systems of your body will break down. Replace your soda and beer with water!

7. If you are running on empty you need to refuel your tank. Lack of sleep I feel is one of the biggest components of acquiring sickness. When you are run down, overworked and not sleeping your immunity plummets. GET TO BED EARLIER!!! Prioritize evening activties each day of the week have a plan and stick to it. Make better choices. Staying up to watch Letterman may not always be the best choice...Ultimately getting sleep is your choice, you decide when you go to bed!!

8. WE ARE KILLING OUR KIDS. This is the most upsetting thing to me. I am seeing it everyday and this is terrible to say, but our kids are becoming not just overweight, but OBESE because of our unhealthy lifestyles. Parents and kids rely on convenience food. They are suffering from lack of exercise and lack of after school activities. The computer age is destroying the health of our young generation and it really scares me. No wonder kids are so sick and so at risk,,,This needs to stop. We need to make better choices, kids should bring their own lunches to school and parents need to stop relying on fast food because its the only option. Take time to make time for your chidren's health. Ultimately parents should take responsibility. Don't let your kids become victims of Type two diabetes, high blood pressure, and a whole host of other health issues. We ALL need to do a better job here.

9. Be aware of what you are touching...wash your hands frequently. Hand sanitizers are great but they are not the end all be all. Be aware of who is sick and keep your distance! And DO NOT got to school, practice or work if you are sick. Do NOT put others in danger of catching it!

10. Poor self-image, lack of confidence and depression makes us unhealthy, lethargic, unmotivated and dismal. Working on improving these helps in all areas of healthy living from exercising, to eating right, to having balance and healthy relationships. It makes me sad how many clients I have had in the past who have battled depression or low self esteem. As a trainer and nutriton counselor I HIGHLY Recommend taking Fish oils and Omega 3, 6,9 oils to battle this naturally. I recently had a client that fish oils brought her out of depression. Read up on their benefits for brain health, its quite interesting.

In closing, The healthier your mind and body is the better your energy will be and the stronger your overall immunity will be. THIS is healthy living,,,NOT just sickeness avoidance. HEALTHY LIVING is the way to NOT GET SICK. Take action with me!

SHOUT OUT TO THE CINCINNATI BEARCATS, RANKED 5TH!

2009-10-19T05:23:00.001-07:00

JUST A QUICK SHOUT OUT TO MY HOMETOWN TEAM! YES I AM A LOYAL MICHIGAN STATE SPARTAN AND ALUM! HOWEVER, I AM GIVING A VERY LOUD SHOUT OUT TO MY HOMETOWN TEAM CINCINNATI BEARCATS WHO ARE NOW RANKED 5TH IN THE NCAA POLLS FOR FOOTBALL!!

ALSO, MY SISTER IS AN ASSISTANT ATHLETIC DIRECTOR FOR UC AND JUST GOT BACK FROM THE SOUTH FLORIDA GAME. WHAT A GREAT TIME TO BE A BEARCAT!! ITS SO NICE TO SEE UC IN A BETTER POSTITION THAN OHIO STATE FOR ONCE!

SORRY!!!!!!!!!!!!!!!!!!!

2009-10-07T06:45:00.000-07:00

OK EVERYONE,,,SORRY IT HAS BEEN TOOOO LONG! I WILL NOT LET IT GO THIS LONG AGAIN!

NOW FOR UPDATES. In the last month I have traveled to Chicago for Region Five Congress where I LEARNED a ton of new technique and training ideas for my gymnasts! SO exciting to be a part of the gymnastics world on this level! I am learning so much from my mentor Mary Lee by going in and watching her and her elites practice, it is awesome. My athletes are doing GREAT, I am very proud of their work ethic and looking forward to a great season. Our vision for the year is CHAMPIONS! We are striving to be true champions both ON and OFF the gym floor! Go CGA!

After congress my girl MANDI HINSON and I went and visited the childhood home of MICHAEL JACKSON. Yes you all KNOW I am obsessed with the King of POP. Seeing his childhood home was very spiritual. I have included a picture of the adventure. We had a blast. Its hard to believe that all 11 of his family members lived in that little house. The neighbors were very welcoming,,,it was a surreal experience.

I just also got back from my brothers wedding in Florida. It was AMAZING. I can't tell you how unbelievable it was to see all of my family together. I am including a picture of my Aunts, sister, mom and cousin from the wedding as well as a shot of my nieces, Jon and Steph at the wedding and me, Sydney (niece) and my man Mateen:) We had a blast dancing and partying all weekend. I am so lucky to have an amazing family and friends. Thanks Jon and Steph for an unforgettable weekend of beach, food, dancing, I LOVED IT and love you both very much.

SO now back to reality. Im getting PUMPED for the season. Still training hard myself...OH my new favorite nutrition secret: BLUE AGAVE: It is a natural sweetner...Im getting away from SPLENDA and Sweetners that are artificial...been reading a lot of scary stuff on what we put in our bodies. Read up on blue agave as a sweetner and stevia. Talk soon. XOOXO BETSY

UPDATES

2009-09-07T06:02:00.000-07:00

Hi Everyone,
Sorry it has been a while for an update! Everything is going well, I am getting ready for my first season as level 9/10 coach at CGA. We spent the summer on basics and conditioning and now it is time to get skill specific...I am excited to see how much the off season conditioning will affect the team this year and am praying that we stay injury free. The team is working hard and I am so proud of these girls as I have said over and over, they are very dedicated and this should pay off as the season rolls around

I have a lot of new clients recently in the fitness arena and this is great...The same issues seem to keep popping up over and over again and I just thought Id give everyone a few reminders, and this is the big one: If you are going to take on an exercise/workout or nutrition program REMEBER that you are accountable to yourself and not your friends, relatives, or even spouse. Take responsibility for your choices. If you don't eat the right amount of food (eat too much) or the wrong things you will not see the results you want. ACCEPT it and don't put blame on your schedule, how busy you are, how your husband "makes you" drink or eat bad! Come on, we all have free will and it is time to man up (woman up!) and either accept your body or do the HARD work you will need to do to change it. Just my two cents. TOUGH LOVE for my clients and loved ones!

Have an awesome week:)
Betsy

Michael Jackson August 29 1958 Happy Birthday Mike

2009-08-29T02:56:00.001-07:00

Cga Barbeque At My Sisters House and The amazing 9/10 team

2009-08-20T06:41:00.001-07:00

Last weekend I hosted a barbeque for all level 9/10 gymnasts at my sisters house! I wanted to show the girls that clean eating can be fun! On the menu (YES I WAS THE MASTER GRILLER!)

Salmon, Tillapia, Chicken, Turkey Burgers, Sweet Potatoes, Squash, Zuchini, Tomatoes, Broccoli, Whole grain wraps and hamburger buns,,,,for snacks we had "veggie chips" whole grain chips with salsa, trail mix, veggies and lowfat dip as well as "Crystal Light" punch. It was clean eating all around,,,maybe toooo much food but everyone had a great time!!

It was also great to talk to some of the parents and really get to know them, and for them to see me outside of the gym and for me to see the girls outside of the gym.

At the end of the night we had smores over an open fire and what a beautiful night.

I just have to say that these girls have brought a lot of joy into my life. I am so very proud and honored to be able to teach this group of girls. As a level ten gymnast many years ago I felt like I truly did not live up to my talent ability. That is why many years later I fulfilled that part of me by attaining my goals in fitness. I was a slacker in the gym. I had so much talent but no drive or desire to get better. Gymnastics was just a fun hobby for me,,,one that I took seriously during the competitive season,,,but I realize now I could have been so much better if I just tried everyday in practice.

I feel that now I can help these young women by motivating and showing them that the time is now and go for their goals each and everyday. Take advantage of your talents and opportunities. These young women are working hard. Putting in 4 hours everyday and many of them conditioning and doing extra work on their own. Many of them will attain college scholarships and their daily sacrifices and that of their parents will pay off big time. I can truly say that each and everyone of these girls has the ability and the heart to do great things with their gymnastics careers as well as in their own lives. What a great group of young women. And I am just so lucky to be a part of their journey.

Have a great day
Betsy

If you're gonna do it, why not do it right?

2009-08-13T23:35:00.000-07:00

Coaching young women has its challenges. Integrity, disclipline and drive can not be taught. These are all things of character that a coach hopes they can instill in their athletes but ultimately it is the athletes choice to put forth the effort in every practice, every conditioning hour, every day of rest, recovery and nutrition to be the best they can be.

I remember when I first started competing in fitness. One day I woke up and said, I can do this, Im going to do this and I am going to get my pro card in fitness. I was determined. I put in my four hours a day, trained, dieted, was on a very strict schedule. If I was going to spend the time and money to compete I was going to do it right. Whats the point in going through the motions? Our time here is limited, we better do something with it!

This goes for everyone in every field they may be in. If its coaching, teaching, banking, sales, finance...whatever your career or passion may be. If you are going to get up everyday and live your life, you may as well give everything 100 percent effort and enjoy it.

In my profession I have a hard time teaching the 4 and 5 year old little kids gymnastics. I have a degree in secondary (high school) education. Every week I absolutely dreaded it!! This term I decided that I wasnt going to let that defeat me. I gave it 100 percent each hour and actually wound up loving the class because I gave every minute 100 percent effort. In fact I received high compliments from parents at the gym who wanted to sign their kids up for my class next term!

Try it. If you are struggling at your sport, your work, y our diet, take an honest look at yourself and ask yourself if you are gonna do it,,,why aren't you doing it right?

Have a purpose each day. Do your job with integrity and work harder than you normally do. Give compliments to others even if you don't mean them. YOU will feel better because you made someone else feel better. Give your life 100 percent effort. The returns are priceless!

Have an awesome weekend;)
xo
Betsy

Its been too long!

2009-08-12T05:36:00.000-07:00

Hey Everyone,
Sorry it has been so long since Ive blogged...a quick update on all thats going on...

First I've included some pictures from the gym. The first is a shot of my level 9s'. I am SOOOO PROUD of these girls. They give each workout 110 percent. I am so lucky to be working with such a wonderful group of girls. I think that the months of conditioning will really pay off when the season comes along

I also included a picture of Cassie Whitcomb, Amanda Jetter and Lexi Preissman who will ALL be competing this Saturday at the Championships of the USA. It will be on NBC so be sure to catch it. These girls have worked their butts off preparing for Championships. Good luck to ET and Mary Lee as well...as they Represent Cincinnati Gymanstics! GO CGA!

Last Ive included a picture of my little sweet niece Sydney. Sydney and I are A lot alike. She had a Michael Jackson Birday Party last weekend...It was her fifth birthday. The girl had the wig, socks, hat and dance moves to go with music and games that celebrated the life of the KING!

Things for me have been great. Sorry to all my clients in Chicago and around the US that I have been slacking on getting in touch with. The gymnastics world is really starting to take over the fitness world in terms of my priorities. Its actually really awesome. I am still training about two hours a day, trying to stay fit. Not sure about competing again but definitely have some writing and other projects in the works,,,as well as some new certifications. Life is great:) Love you guys

Betsy

Greek Yogurt

2009-07-16T18:51:00.000-07:00

Hey Everyone,
If you are a yogurt lover, switch to Greek yogurt, it has double the protein content of most regular yogurts, half the sugars and carbs, and is great tasting. Here are a couple of tips for sweetening up the Greek stuff:
Add a teaspoon of honey and teaspoon of cinnamon
Add one packet of splenda and 1/4 cup blueberries or strawberries
Add 1/4 cup lowfat granola and 2 tbs raisins
Use in cooking or as sour cream on tacos or burritos/Mexican dishes
Use in Spinach/Ranch dips instead of sour cream

Blogging/Michael Jackson/Cincinnati Gymnastics Overnighter

2009-07-15T05:26:00.000-07:00

Hi Everyone,

Sorry I haven't been blogging lately. I haven't really felt like writing, I have been seriously affected by the passing of Michael Jackson. He was such an inspiration to me and I feel as if someone I know has passed.

Yes, call me weird or crazy but it is the truth. I just really admire true artistry,talent and passion and that is what Michael was. His music touched me and MILLIONS. I think we are all very lucky to have been alive when MJ was here making music and entertaining the world. I know everyone has an opinion about this and that about him, but ulitmately I am just saying that his life and death has impacted me greatly.

So on to the next topic...FITNESS!! I am very excited for this weekend's overnighter at CGA. The level 9/10 team has worked HARD to put together the fitness overnighter for all of the team members. We will have lots of clean eating and activities. I am very proud of the girls and their LEADERSHIP will shine through as they have created a great program for all of the gymnasts at CGA.

As far as my training,,,well its been inconsistent to say the least. I am somewhat in a rut. I think after being an athlete my whole life I go through phases of extreme training, and I am in a "non extreme" phase. Although I am still hitting it 2 hours a day, for me that is "light" My genetics work against me if I'm not dieting. I can't look shredded year round unless I am eating whitefish and greens all day long.

My passion for training will NEVER die though.... I have been missing workouts though and Im not happy about that. Ive been around a lot of "fit" people my whole life and I am realizing that most people go in phases with their fitness and this is OK... I dont ever think that I will be in the shape I was in when you look at my competition pictures. I just don't have it in me anymore to spend 3-4 hours a day working out. Dedicating myself full time to young athletes who need me seems to be a better use of my time!

It has been really cool to kind of take some time away from fitness and focus my energy on building other bodies other than my own. Im kind of realizing that I had become somewhat self-absorbed and very machine-like. You kind of have to be to be a professional or amateur fitness or figure competitor. It is very all consuming. I am very proud of my accomplishments as a fitness competitor. I am now incorporating fitness as a lifestyle and not as a job.

Hope everyone has a great week and keep working hard toward your goals!
xo
Betsy

GRILL IT

2009-06-28T06:08:00.000-07:00

OK
IM OFFICALLY OBSESSED WITH GRILLING. MAKE USE OF THE JULY FOURTH HOLIDAY TO GRILL OUT! IT IS THE BEST WAY TO EAT CLEAN! HERE IS MY FAVORITE GRILLING RECIPES:

PEPPERS:
SLICE UP RED, YELLOW, GREEN AND ORANGE PEPPERS. IN A SIDE BOWL, MIX 3 TABLESPOONS OF OLIVE OIL, 1 CUP FRESH LEMON JUICE, AND FRESH GROUND PEPPER TO TASTE. MIX WELL. WITH A GRILLING BRUSH, BRUSH THE MIXTURE ONTO YOUR SLICED VEGGIES AS THEY ARE LAYED OUT ON THE GRILL. GRILL TO YOUR LIKING,,,I LIKE THEM A LITTLE CRISPY!!

SWEET POTATOES:
SLICE UP 2-3 LARGE SWEET POTATOES, VERY THIN. GATHER THEM TOGETHER IN A VERY LARGE PIECE OF FOIL. ADD 2-3 TABLESPOONS OF CINNAMON, 2-3 TABLESPOONS OF SPLENDA. USE NON-FAT BUTTER SPRAY OR COOKING SPRAY TO COAT THE POTATOES. WRAP THE FOIL AROUND THE SWEET POTOATES TO MAKE A POUCH. POKE A FEW HOLES IN THE FOIL POUCH. GRILL IT UP FOR ABOUT FIFTEEN MINUTES! THEY ARE GREAT A LITTLE BURNT!

THE ONE AND ONLY

2009-06-26T04:52:00.001-07:00

HI, MY NAME IS BETSY AND I HAVE CELLULITE

2009-06-24T06:27:00.001-07:00

I gotta give myself a little credit here and show my cellulite to the world.

I literally just took that first picture of myself to show you the cellulite on the back of my leg.

The next picuture is one of me from about a year and a half ago before I started getting ready for the competition in next picture you see.

You should be able to see the THREE stages of my cellulite.

I'm not going to give you all the definitions of cellulite, what it is, how to cure it, lotions potions and cures that I use to get rid of it...if you want that you can go to this helpful website: http://www.drlenkravitz.com/Articles/cellulite.html

However, I am here to share two main concepts with you:

1. Even fitness models, competitors and "skinny" women have it. One of my clients about a week ago asked how she could get rid of hers and said "I know you don't have this problem so you don't understand...." I pulled up my pants and showed her the back of my leg:)

2. Share my personal experiences with cellulite and what I have done to IMPROVE it. RIght now its not looking so good:) THERE IS HOPE and you CAN minimize it and even sometimes ABOLISH IT. Currently Im not on a competition diet and quite frankly once you have taken your body to the extremes of fitness competition with such low body fat, you start to put your life into perspective. People STILL like me just as much or even more when I have my cellulite so I guess Ill hang onto it. Plus I get to educate people who look at fitness magazines and think we don't or havent ever had cellulite....

My expereiences:

1. I have used Creams. Some of them have "tigthened" my skin and as I diet they really do help. However I believe they are temporary. I have used: Lipoderm and Absolutions,,,not even sure if they still have those products...also used a couple of other over the counter products I wasnt impressed by.

2. Tanning and Exfoliation: When you are tanner, of course you look tighter and your cellulite appears less. However, once again this is temporary. I recommend a self-tanner because I have heard that long term tanning can make cellulite worse. Also exfoliation with a good scrub a couple times a week has also helped me, or at least improved the appearance...hydration is also important. As I age I am realizing the importance of using body lotion

3. Velasmooth: When I was in Chicago one of my clients was a plastic surgeon. She gave me ten sessions of a treatment called Velasmooth. It is a machine that has a rolling thing on it that looks like a huge vacuum. It heats up and they put lotion on your legs and roll this thing over your cellulite. I used it before a show,,,it seemed to smooth a little....but nothing significant. I have just used diet and exercise and creams before and got the same results. Dont waste your money. Glad I got it for free.

4. Diet, Cardio, Water, Training. I have to be honest. Although I have used many products to help, my cellulite actually does disappear pretty much when I have completely dieted down. My skin, if you look closer still has some remnants of "dimples" but for the most part after I have lost a lot of fat mine disappears. Maybe I am lucky. However its impossible and unrealstic for me to maintain 120 lbs year round so I have embraced my orange peel thighs for now:)

I encourage you to read up on cellulite and realize that most of it is hormonal and most women have it. It can go away completely (I am proof) with a lot of dieting and exercise. However I realize there ARE women who will diet, exercise and do everything else and STILL not lose cellulite. EVERYONE is different. I just wanted to share my experience with you and show you my cottage cheese:)

Betsy

Betsy's Berry Delicious BirthDAY Protein Pancake

2009-06-22T20:12:00.000-07:00

After doing numerous Nutrition Seminars, I have had a lot of requests for "protein pancake" recipes. I have done them all, from banana walnuts to chocolate chip to harvest grain,,,,ALL of which are delicious. This one is VERY healthy and is yummy too! Give it a try:

Ingredients:
6 egg whites
1 whole egg
2 scoops Vanilla whey protein (try to get one with at least 2 grams of healthy fats in the protein)
1/2 cup oats
One tablespoon of flax seed meal
One tablespoon of baking powder
1/2 cup fresh blueberries or raspberries
One tablespoon of splenda
Pinch of nutmeg and cinnamon

Blend ALL ingredients together in a large mixing bowl until a batter forms. If the batter is not thick enough add a little more oatmeal or flax meal. Heat skillet to medium high and use about 1/4 cup of batter to make dollar pancakes. After cooking top with either sugar free syrup, a small amount or spray butter or even cool whip free if you are wanting a special treat...ENJOY

35

2009-06-21T18:29:00.000-07:00

One year ago today I was up on stage receiving my professional status in the IFBB in fitness. Its hard to believe that was one year ago TODAY!

It was June 21st 2008, and at about 1030 pm I was awarded my pro card!!! Only an hour and a half later it would be my 34th birthday. WHAT a birthday present!!!!

It had been a difficult year and I came out on top winning my class and feeling great about all of the hours of dieting, training, personal drama, the list goes on. When they read my name as the winner, I couldnt believe it,,,I didnt believe it....

Tomorrow I will be 35. Another year older, another year wiser. I think my 34th year was one of the best years of my life. It was a turning point. I never thought I would be 35, that sounded so old to me.

The one thing that I have learned in my 35 years is that I don't know much. Well, I do know a little, but not nearly as much as my parents, mentors or more experienced people than myself.

I'm learning that you have to fall down to understand what true success is and how when you are at your deepest darkest moments, you will only receive sweet benefits in the end.

This "birthday" weekend I spent time with my sister working out, working with my athletes, working out some more... and getting caught up with old friends... grilling with my family, celebrating father's day...it was pretty normal and pretty awesome.

Unlike last year, I didnt win a medal, Im not 123 pounds,Im not going to do a photo shoot today..... but I'm so much happier than I was when I was standing on that podium a year ago. This year, I have the honor of not ONLY being a pro in the IFBB, but I am strong. I am confident. I can do whatever I want with my life. Bring it on number 35! I can't wait!!

XO
Betsy

What Makes A Great Leader and a Great Coach

2009-06-16T05:45:00.001-07:00

VINCE LOMBARDI, TONY DUNGEY, PAT SUMMIT, SUZANNE YOCULAN!!!

These are great coaches, and in my opinion some of the greatest leaders for their athletes. I picked these four coaches not only because of their winning records but also becuase of their winning attitudes and ability to LEAD with integrity, humble demeanor and class. Here is what I am learning about leadership from coaches Mary Lee Tracy, Enrique Trabinino and Amy Scherr at CGA:

1. A great Leader surrounds herself/himself with a team that they want to see succeed as a whole. NOT for their own EGO but for the good of their ahletes.

2. A great leader knows how to give criticism WHILE building intrinsic motivation for their athletes

3. A great leader sacrifices

4. A great leader is open to ALL suggestions, new ways of coaching and thinking and leaves their ego at the door

5. A great leader inspires not only their athletes but their fellow peers, coaches and friends

6. A great leader holds GREAT responsibilty

7. A great leader convinces others to do tasks by not telling, but by showing it through their own actions. They make their athletes WANT something without actually telling them to DO something

8. A great accepts both defeat and success

9. A great leader is organized

10. A great leader has a vision beyond which most people can only see through the surface. The bigger glory is not in vain for their own success but for the good of the team

Best Cheat Foods

2009-06-12T18:54:00.000-07:00

If you are eating clean 85 percent of the time, it is always good to have a GREAT CHEAT meal on the weekend. I have given my top three below. My reasons for each are based on the types of protein, carbs and fats used in each meal. YOU MUST refuel and reset your metabolism..you NEED to cheat to enjoy life and take a break from the clean eating. Be consistent with your meal plan during the week and the cheat will be SOOOO much better!

In third place for the best CHEAT FOOD is Pizza, with chicken and vegetables. I would go with a thin crust!

Second place goes to my favorite, SUSHI, filled with protein, rice, healthy fats and a little tempura here and there, sushi is tops when it comes to a good cheat.

And in first place,,,MEXICAN food, be sure to load up on brown rice, salsa, veggies and beans...steak or chicken or even shrimp or fish..YUM!

FOR THE DUDES!!!!!!!!!

2009-06-10T07:53:00.000-07:00

Ok,
SO a buddy of mine called me last night asking for advice on how he can get back into basketball playing shape after being out of it for a while. Another guy sent me a message on facebook asking WHY I never write about "male issues" on my blog. I get a lot of questions, believe it or not from MEN on my website, facebook and myspace, not to mention a lot of gentlemen who are friends, collegues, family members what not who have questions about training for men,,,well here goes.

I do not answer many of these questions because quite frankly, I am NOT a guy and don't know or wont ever be able to understand how a male's body works. I DO however understand a female and that is why I feel I am best suited to work with women. In general, I feel that women are better equipped to train women and men train men. This is JUST my opinion and I have NO scientific facts to back it up. I believe I have some good tips for both men and women but I have a tighter grasp on how a woman feels not only physically and mentally but also emotionally and HORMONALLY if you know what I mean.

SO, with that being said, here is what I know about guys. You guys are genetically predisposed to having more lean muscle than women. That is why guys lose more weight quicker than women. If you start an exercise program with your wife or girlfriend, nine times out of ten you will lose more weight quicker and faster. Women carry less muscle mass and our metabolisms genetically are far slower due to this.

SO that is a good thing guys! Here are my to TEN tips for DUDES if you want to jump start your weight loss and increase your lean muscle.

1. Incorporate 5 days a week of 30-45 minutes of cardio vascular exercise, running, walking, biking, playing basketball, (no GOLF doesnt count!!)
2. Make a conscious effort to clean up your diet by increasing lean protein
3. Stop going out to lunch and dinner every night. Go grocery shopping and load up on lean white meats, veggies, fruits and healthy fats such as natural almond and peanut butter, olive oil and legumes
4. PUT DOWN THE BEER. Guys, having a beer a night adds up to seven a week. Plus the four you have at the game on saturday and the one with dinner on sunday. It adds up. Cut back to one to two drinks a week. You will be AMAZED at how far your midsection goes down *don't rock the beer gut
5. Small meals frequently will skyrocket your metabolism. Plan ahead, bring your food to work
6. LIFT HEAVY. Lift heavy on your legs, chest, back, big body parts, but do so quickly, almost like an aerobic workout. Do not sit down and get caught up with the boys in between sets. You go to the gym to train, not to socialize. WORK in the gym, get an ipod and focus
7. DRINK more WATER. Take out all pop/soda or at least to 2 a week. EVEN DIET. you will be amazed. Also no more sugary juices
8. Don't eat fried, processed or canned foods. THink fresh foods!
9. Your lady will look hotter if you do all these things by the way. A lot of chics put on weight cuz their boyfriend or husband is not supportive, can eat all day and not gain a pound and not do cardio, etc. Guys WE NEED to do cardio, eat well and lift to look hot. If you do it and support us we will ALL benefit
10. And this is the most important: I hate to break this to you,,,but you are NOT 18 anymore. Muscle mass begins to decline at age 25 guys. You will have to WORK at putting on muscle and staying fit,,you can't eat whatever you want anymore. You can't jump as high RIGHT away!! Take it slow but don't try to join a basketball league if you havent played in fifteen years and expect to keep up with the younger guys. Injuries happen frequently when you rush into sports again. Build a base first with good nutrition, cardio and weight training!! You can do this

Guys need fitness love too:)
Hope you liked this
xo
Betsy

2 Week Summer Nutrition Challenge

2009-06-04T17:00:00.001-07:00

Ok, I have a challenge for you ladies. Report back in two weeks. DO NOT report back unless you actually complete the challenge however! This will only work if you are exercising and eating 80 percent clean (I mean healthy foods, within your daily caloric maintenance intake).

Do not change your regular diet except TAKE OUT these items:

1. NO SODA (yes, even diet soda,,,come on its two weeks)
2. Artifical Sweetners like splenda, nutrasweet, sweet n low, etc. (even in morning coffee)
3. Cream in your coffee (once again its two weeks give it a try)
4. YOGURT: If you do eat it, only 2x a week and it must be 1 percent LOW FAT Greek yogurt, you may sweeten with a teaspoon of honey
5. Granola bars, cereal bars, prepackaged snacks or protein bars. Where you would be eating these items replace with either a grapefruit, apple or peach/pear
6. Dried fruit. Enough said,,just dont have any for two weeks.

Ok, try this in two weeks, and BE HONEST!!!!! Keep water high and let me know if you see any difference in your belly fat, bloating,water retention, etc...even your skin. If you arent' honest about it then it wont work. Give it a try.

Betsy

CGA, Mary Lee Tracy, Enrique Trabanino and the Level 9 and 10 Team

2009-06-03T09:45:00.000-07:00

I can not even begin to tell you how happy I am to be working for CGA. Being back in the gym has allowed me to mesh all of my talents together, gymnastics, teaching/coaching, fitness and strength training. I couldnt be in a more perfect postition, being home in Cincinnati and working with a wonderful group of young women and staff.

Also, I feel honored and lucky to be working side by side with one of the best coaches, head Elite and Olympic Gymnastics coach Mary Lee Tracy. Mary Lee has embraced my ideas on fitness and has been an excellent mentor for me. Not only is she open but she is respectful, understanding and she has the kids best interest at heart. You can feel her passion for the sport the minute you step in the confines of her gym. She is a woman of excellence and strength and does so with style and has touched so many young women over the years. Her gym is a reflection of her passion and her dedication to excellence. Very few will ever have such an opportunity to work with one of the best in the sport.

I am also honored to work with Enrique Trabanino who is not only a great technician and coach, but also a great orator (YES, his first language IS Spanish!!) and motivator. "ET" is my partner in crime as we are set to condition and perfect the level 9 and 10 team. I have learned so much from him in the short time Ive been at CGA but am looking forward to working with him and helping create a champion team!

Lastly but not least, the girls on the CGA Team, there are too many to list but to be fair, I must say each day I grow a tighter bond with each and every one of them in so many ways. I feel that they are working hard and we are setting goals to ensure that CGA represents itself again as the strong force of the midwest and the nation!!

If you have a daughter that may be interested in gymnastics and live in greater Cincinnati/Northern Kentucky or Eastern Indiana, I hope you check Cincinnati Gymnastics Academy out. We are offering summer firecracker camps and mini camps where many gymnastics celebrities will be working, speaking and giving private lessons. For more information contact CGA at: 513-860-3082 and check us out at www.cincinnatigymnastics.com

Betsy

20 Thoughts: Tough Love on Fitness, Life and Relationships

2009-06-01T07:00:00.000-07:00

1. Drink More Water

2. Think ahead and plan your meals and your workouts for the week.

3. You have ONE body take care of it. Its not rocket science.

4. You ARE what you eat

5. If you choose to NOT live a fitness lifestyle be happy with the way you look and feel and DONT make others feel bad for your insecurities. It is not their fault that you are tired, unhealthy or overweight. Accept your choices

6. Take initiative

7. If you feel like crap you are probably not sleeping, exercising or eating right.

8. The quality of your life depends on how you fuel your body

9. Accept your choices, live with them or change them

10. The greatest way to overcome fear is to face it, accept it as truth and set yourself free by making a change. That is true bravery.

11. Take out processed foods from your diet. You will feel and look better

12. You CAN make exercise a part of your life.

13. Surround yourself with postive people, books, notes and quotes.

14. Read books on The Law of Attraction, The Secret, Positive Thinking, A Purpose Driven Live

15. Know that we ALL have bad days

16. Remove people from your life who are abusive, controlling, manipulative, hurtful, venegeful or insecure.

17. Love yourself enough to forgive and forget past relationships and move on

18. Food is not the enemy it is fuel

19. Write your obituary today.

20. Set a goal for where you want to be in your exercise regime in one month, three months and six months.

too cute...

2009-05-31T02:20:00.000-07:00

Sorry guys but I just couldnt resist putting this phone pic up of my niece Sydney...Yesterday was an AWESOME day,,,my brother, sister-in-law, and mom and all in from NY visiting and we had a bbq at my sisters house with some more friends...we had a bonfire, toasted smores...it was such an awesome night, one of the best family gatherings in a long time. Believe it or not this picture was taken BEFORE the bbq began! She was OUT!
Tonite is the CGA banquet and I am looking forward to attending to see all the gymnasts, meet their parents and watch them receive their awards. Hope everyone had a great weekend and I look forward to blogging about training and nutrition next week:)
Betsy

Whats The Best Fitness Tip I Can Give You?

2009-05-29T18:57:00.000-07:00

HARD WORK, DEDICATION AND CONSISTENCY!!!!!!!!!!!!!!

I HEARD THE BEST QUOTE TODAY: WHEN YOUR LEGS ARE TIRED, LET YOUR HEART DO THE WORK

Every single day I get messages from clients and on Myspace, my blog, Facebook...the question is always the same:

How do I change my body and get in shape QUICKLY

IT IS IMPORTANHT BE REALISTIC....the pictures of fitness models you see in magazines, on my website of ME even do NOT come without hours of hard work in the gym, strict diet, determination, heart and a pure desire for EXCELLENCE. Anyone can go to the gym everyday, but if you are NOT pushing yourself, eating right and training hard, you will get the same results day in and day out. The same workout will NOT yield changes.

If you HONESTLY think you are eating right and working out hard but your body isnt changing then you need to take a serious look at your diet, your cardio and meal plans. Are you REALLY training hard? Are you really eating well??? There is no quick fix to having an awesome body UNLESS you are blessed with the genetics to half ass it in the gym, most of us are working our butts off to get in shape!!

Im challenging you to really look at your current workout schedule and eating patterns. Are you willing to do what it takes? Are you giving it everything you have?

Remember, when you are tired, sore, don't want to go to the gym, LET YOUR HEART do the WORK:)

Do your best!
Betsy

Cardio, Muscle Loss and Diet

2009-05-28T18:45:00.000-07:00

Hi Everyone,
Recently I have been getting the question, how much cardio is too much to prevent muscle loss.

FIRST, everyone is different. The picture above is me doing 2-3 hours of cardio a day on a NON-competition diet. This picture is taken in 2004. I was probably eating about 2,300 calories a day and doing 2.5-3 hours of cardio a day. I was running 6 miles in the morning, then weight training, then doing another hour maybe on the stepmill at night.

You will not believe this but at that time here is what my diet was...egg whites, oatmeal, luna bars, protein shakes, large salads with salmon, lots of veggies and dried fruits at night after my second cardio. BUT to begin with I was already very lean. For me, in order to BURN fat, I have to eat alot and do A TON of cardio, that is just how my body works...and I have never had a problem losing muscle just as long as my calories were up.

For me personally, I have to eat a lot to do a lot of exercise. If I dont eat enough calories I wont be able to work out,,,that is just how I am. So for me, more cardio, more clean calories, more fat loss and muscle maintenance. Once again, this is just me;)
Have a geat night,.
Betsy

Interesting Thoughts regarding sweating AND a leg/sprint workout!!

2009-05-23T20:15:00.000-07:00

Here were some things said to me this week that I found interesting:

One of my gymnasts told me that she didnt sweat until I started coaching her!

Another one of my clients said she hated sweating!!!

Another friend of mine told me that no matter how hard she works out she can't break a sweat.

The last two comments disturbed and worried me....if you can't sweat you may want to go to the doctor. You are either dehydrated, have imbalanced electrolytes, have way too low bodyfat......you should also be tested for diabetes if you are well hydrated and are still thirsty all the time but can't break a sweat. Sweating is the body's natural and normal way of cooling itself.

I have the opposite problem..but I actually love sweating. I wear a sweatshirt when I workout,,,even in the summer. Even if I am in great shape and look like Im ready for a photo shoot. I LOVE sweating and I can't imagine not being able to sweat...the only bad thing is that Im constantly doing laundry and throwing out shirts because I sweat so much. I've discovered the beauty of oxyclean and baking soda in the wash,,,,truly works!

Try this workout for a quick sweat, I did this leg/sprint workout last night. Only attempt this if you can sprint on the treadmill at speeds of 7.0 to 9.0 or higher or are an advanced athlete

Walk for ten minutes to warmup then,

Do 20 kettle bell swings with a 15lb or more kettle bell
Jump on the treadmill and run at 4.0, then 4.5, then 5.0 building speed in a matter of two minutes
Jump off then,,,

Do 20 kettle swings with hops, traveling across the floor, about 15 hops per pass
Jump on the treadmill and run at 4.5, 5.0 then 6.0 for two minutes

Do 20 kettle swings with two kettles (one in each hand, 10lbs or more) and jump onto a high panel mat or high step
Jump on the treadmill and run at 5.0, 6.0 and 7.0 in a matter of two minutes

Take your kettle bells and set the incline of your treadmill to 5, speed of 3.0. Have the kettles in your hands as you walk uphill at a slow but steady pace, increase your incline every minute by one percent grade until you have been going for ten minutes and have reached incline of 15

Drop the kettles and put the treadmill to flat....jog for five minutes at speed of 5.0 then, for the next ten minutes sprint every other minute as fast as you can go for 30 seconds. One minute cool down between sprints (walk)

Five minutes walking cool down

Girls, YOU GOTTA GET THIS!

2009-05-22T05:25:00.000-07:00

Ok Girls,

I might be behind the times with this. This may NOT be something new, but it is new to me, I ALWAYS go cheapo with my razors. NEVER AGAIN! I have found the most awesome razor,,,ITs an INTUTION razor, you can find it at most drug stores. I have seen it before but have been turned off by its price,,,well I can tell you it is the coolest thing ever. It saves time, feels great and gives a smooth shave,,,IS WORTH EVERY PENNY!!

It comes with a razor that sits on a bar of moisturizing soap! No more need for shaving cream,,,which is a pain to me! LITERALLY was the best shave I have ever felt. My legs were so smooth that my pants were gliding off of them...and this is not an advertisement,,I dont have a special endorsement with them HAHA!!! I just felt so passionately about this product I wanted to share. I think dudes would like it too:)
Have and awesome day!
Betsy

The Secret: OMEGAS: Warning,,,NOT FOR EVERYONE!!

2009-05-20T05:15:00.000-07:00

If you are going on a competition diet, want to get ready for a photo shoot or just want to look super good in a bikini....look at my "omega" meal plan. This is NOT for just anyone. This is for someone who wants to get lean fast, wants to get a look quick, cosmetically. This is NOT a long term diet and is NOT recommended for the long term. It is also NOT recommended for men as there is a large amount of flax oil that is controversial for mens diets. I have done this diet before and gotten really lean. Once again, paired with a morning session of cardio, evening session of cardio and weight training 5 times a week, this is what has worked for me:

Meal One: 4oz tillapia, 1 tablesspoons of OMEGA 3,6,9 Udo's oil or 6 caps of omegas 3,6,9 1000mg tablets

Meal Two: 4oz flounder, 1 tablespoon Omega 3,6,9 oil or 6 caps 1/2 cup green beans

Meal Three: 4oz tillapia, 6 asparagus spears, 1 tablespoon 3,6,9 oil or 6 caps

Meal Four: 6oz tillapia, 1 cup spinach, 1 tablespoon Omega 3,6,9 oil

Meal Five: 4oz tillapia, 10 asparagus spears, 1 tablespoon Omega 3,6, 9 oil or 6 caps

Meal Six: 1 cup asparagus tips chopped

Ok, I know this is weird and I DO NOT recommend this for anyone,,,but this is what has worked for me when needing to get really lean for a photo shoot, competiton or what not. My body loves fat and protein and little carbohydrate. Most people could not do this diet...but i find that if my body relys on protein and fat and fibrous green carbs, I drop fat and cosmetically look really lean. Oh, and drink 1.5 to 2 gallons of water a day. The secret, I believe is in the Omegas.

As for someone who wants to lose weight and not in such a drastic way, supplement your diet with 2 tablespoons of Omega 3,6,9 oil a day, eat a good amount of lean protein, greens, fresh fruit and complex carbs such as oatmeal, brown rice, yams and eat every two to three hours

San Fran

2009-05-17T12:39:00.001-07:00

Hey Everyone, here are some pics from my recent visit to San Fran...I absolutely LOVE it out in the west coast...maybe one day Ill get there;)

Here is a nutrtional tip for TRAVELING:
It is very difficult to eat while in airports...especially with the restrictions for liquids and traveling. If I am competing I pack all my food in my cooler and use the 3 quart baggies as they request. If not, most of the airports have salads with chicken available and even some have healthy restaurant choices. As for snacks, go with almonds and water, yogurt and fruit (apples, oranges..NO bananas!!) and SOME dried fruit,,,but dont buy the whole bag of trail mix and eat it while you are waiting!! Cut it in half and bring extra baggies to fill them up with individual portions. Also, bring your dry oats and get hot water from starbucks to make your oatmeal.
I know its tempting but stay away from the bagel shops and the yogurt parfaits!!! THESE ARE VERY DANGEROUS!!! Limit your coffee creamer as well, its easy to get caught up in the airport starbucks with the frappacinos, cappacinos, macchiatos, etc. Stick with regular coffee and a little cream. And drink lots and lots of water,,,flying will dehydrate you and cause water retention.
Happy Traveling:)
Betsy

Tips for getting more cardio in

2009-05-15T05:36:00.000-07:00

Something I started doing as the weather started getting warm...the first thing I have been doing is walking to get my coffee in the morning, then making that my first cardio of the day...In chicago I could always do this because I lived downtown and didnt have a car. Now I live in a condo in the burbs and actually have to walk about a mile to get my coffee. How far do you live from your grocery store? If you are one of those lucky people who lives close enough but far enough (should be about a mile or two at most) start walking to do some of your lighter grocery shopping. If you live in the country of course this will not work for you. This is for city dwellers and people who live at least in a realistic distance and have a roadway to walk on.

Another quick cardio tip that I am learning. Intensity works!! I am incorporating more sprint and run work as opposed to just long runs. Also, doing cardio for more than one hour in a row, is doing you more harm than good. Stop at 30-50 minutes and do another session later if you are trying to lose fat. Here is a good quick lose summer diet. Use this with 2x cardio, one in the am that incorporates sprint work and evening a more sustained pace.

Meal One: 1/2 cup lowfat greek yogurt, 2 tbs flax seed meal, 3 strawberries

Meal Two: 1 scoop Lean Dessert protein shake or pudding

Meal Three: 4oz chopped chicken, slice and wrap in a large lettuce leaf. Add 2 tbs salsa, 1/4 cup shredded carrots and 1/4 cup lowfat cheese. 1/2 grapefruit

Meal Four: rice cake with tablespoon of cashew butter

Meal Five: 4oz cod, seared tuna, mahi mahi or salmon 1/2 cup steamed asparagus and broccoli

Meal Six: 2 cup garden salad, 2tbs fat free salad dressing and 1/2 cup veggies of choice

Do it exactly and you should see results in four weeks!!

What a Year!!!

2009-05-14T20:24:00.000-07:00

This past year has been a whirlwind of extreme highs extreme lows, sadness, happiness, growth, loss, properity, movement...the list goes on and on. Im starting this "year" of mine from this date- last year- to now. Since that time, I moved, I have won my pro card in fitness (hence the picture) divorced, moved again to another state, started a new job, quit a job, moved again, gained thirty pounds, lost twenty, quit working,"retired" from fitness competing, started a new job, made new friendships, lost a dear loved one in death, and have somehow wound up back in my hometown.

Tonite I really sat down and reflected on all of the ups and downs.

Right at this moment, I am the happiest I have been in eight years.

Recently, I have had a number of clients contact me through email, asking questions about where I went,,,I kind of disappeared from the fitness world. Since I have disappeared, I have gained my life back. I have gained Betsy again.

I feel like the weight of the world has been lifted off of my shoulders and I can do the things Ive always wanted to do without answering to anyone but MYSELF. Without changing who I am to make them happy. Standing my ground, being a leader that I have always been. I am a strong woman with a lot of knowlege and I am confident in my abilities to help others and touch lives on my own terms. Somewhere in the past five years I lost that part of myself which led to problems in all areas of my life.

Since I am back, I feel like that old teacher from Purcell. My gymnasts are awesome, inspiring and I love going to work everyday to challenge them and myself. I couldnt be happier coaching. I've also enjoyed sharing my fitness knowledge with the other coaches and learning from them as well. On top of this, my personal training business is doing great here in Cincinnati. Networking here has been phenomenal and has remided me that I have been a trainer now for almost ten years and I have a gift to help others. I am loving it again.

And, the icing on the cake is that now that all of this pressure is off of me, my work has excelled, Im passionate about what Im doing and I am a balanced person.

I decided to call this blog fitness pro betsy mcnally transformation, and that is exactly what it is. Amazing that it started off as a physical transformation and it isn't anywhere near being about a physical transformation, its much bigger than that. I will one day do another physical tranformation, perhaps in another blog or if I decide to compete again. But for now this will not be about me anymore.

I am going to dedicate this blog now to nutrition, training and workouts and tips for my gymnasts and clients. It will no longer be just about me. I am over it. Its time for me to walk the walk instead of talking the talk. Through my actions, thoughts, experiences and knowledge this blog will be more informative and educational, focusing on my knowlede, my athletes, clients and through this my transformation will continue. Stay tuned for more updates as my focus will be changing:)
Talk soon
Betsy

GO KHADISHA

2009-05-06T19:57:00.000-07:00

Good Luck to Khadisha this weekend as she kicks butt at Eastern Nationals. She has been working very hard the past two weeks to prep for the very big competition! I am very proud of her! She is also my neighbor so Im givin her some HEBRON love:)

Sorry it has been a while since I have posted. Lots going on! Coaching is going amazing. I LOVE IT, have missed it. My personal training business is also doing awesome here in cincinnati. Its great to be back home where I have made lots of connections through friends and family. I Am realzing that I can NOT sit behind a computer all day long, it is not in my nature. I need to be around people, interacting, helping and coaching. I am so excited about the summer, conditioning the girls, working with them getting them better on beam and floor!

As for my own training it is going awesome. I am finally training for MYSELF again with no pressure. It is fun and I look forward to going to the gym. Ifeel like I felt back in 2002 when I first started my journey in fitness. Yesterday I received a copy of my music that I used when I competed at Jr Nationals last year. My choreographer had the ONLY remaining copy of it left, and I guess she sent it to my chicago work about five or six months ago! My friend at work sent it to me...IS IT A SIGN??? hahha...we will see!!!! Being in the gymnastics gym everyday sure helps as I can work skills at my leisure and the girls fire me up to do my own skills. Right now training hard, working hard and growing my personal training business in the natti! Hope everyone has a great week:) Betsy

Gastroc

2009-04-29T19:44:00.000-07:00

Ok So I went to see Dr. Kremchek today,,,who happens to be an awesome sports medicine doctor, he is the surgeon for the Cincinnati Reds and did my sisters knee surgery as well. Here is an xray of my right calf. He says that because my calves are so big I am having all of these problems,,,tears in my muscle and problems with my connective tendon that goes right to the muscle belly of my calf. So, I am starting to do therapy next week on both of them! Sux but I have to take care of these things or I will never get healthy. I also had my back looked at because I have stress fractures in my l 4 and 5 from gymnastics. I will be getting an MRI on that next week.

Bottom line is this, girls we are NOT getting younger. We have to do everything we can to keep our bodies in shape. My biggest lesson is that I have to stop extreme dieting then gaining. I think its hard on my body because I still workout really hard when Im heavy,,,I run and train just as hard and just as much and I think that is why Im always getting hurt.

SO the motto for today is HEAL your injuries, eat well, sleep well and fix those nagging injuries NOW,,,dont put of til tomorrow what you can do today!!!

Asparagus/Evening Primrose Oil

2009-04-27T19:20:00.000-07:00

I coach an awesome gymnast named Anna. Anna has a vegetable garden. Yesterday the girls were asking what I eat to look like I do when I compete. I told them LOTS of asparagus!! Litte Anna's eyes lit up!!! She immediately told me that she grew asparagus in her garden. Today she brought me some from her garden! That is todays picture!!! Thanks Anna, you are thoughtful and sweet. The asparagus was SOOOO GOOD!!
Speaking of asparagus, be sure to get some in your diet...it is rich in antioxidants, is a natural diuretic (hence why it makes you look so lean) and its yummy too.

Also, wanted to share a little bit about my new favorite supplement, Evening Primrose Oil. If you are a female with PMS, joint pain, exzema, infertility, this is the perfect supplement for you. For the past week, I have felt unbelievably energized and my muscle soreness has virtually disappeared. Last week I started taking Evening Primrose oil because I have read that it helps with PMS, and lately I have been really having serious symptoms about a week before "that time." So I started taking EPO, and to my surprise it has had OTHER benefits, not just helping
with PMS. I am not as sore, my joints arent aching, I have more energy. My skin looks better and Im even sleeping better.

I am including a write up about it. I am also taking flax oil and borage oil, both essential fatty acids and also GREAT supplements. Try EPO, Im a believer!!

Evening Primrose Oil may be beneficial for:
Evening Primrose Oil helps in symptomatic relief of Pre Menstrual Tension/Syndrome

Evening Primrose Oil helps in symptomatic relief of psoriasis, eczema, dermatitis and dry skin

Evening Primrose Oil helps in symptomatic relief of allergies

Evening Primrose Oil Reduces joint inflammation and swelling associated with arthritis

Evening Primrose Oil promotes healthy hair, skin and nails

Evening Primrose Oil promotes healthy heart function, blood pressure, cholesterol levels,

Evening Primrose Oil has been used for centuries by Native American healers as a treatment for many conditions. Nutrovita is proud to bring you this traditional remedy which has now been scientifically proven as a treatment for many conditions.

Evening Primrose Oil relieves PMS and breast pain associated with the menstrual cycle

Evening Primrose Oil alleviates hot flashes resulting from menopause

Evening Primrose Oil is beneficial for victims of coronary artery disease

Evening Primrose Oil improves eczema and dermatitis

Evening Primrose Oil improves rheumatoid arthritis

Evening Primrose Oil aids in weight loss

Evening Primrose Oil has been used for decreasing the risk of heart disease by lowering cholesterol and by decreasing the risk of blood clots (decreased platelet aggregation).

Evening Primrose Oil has also been used for controlling symptoms of premenstrual syndrome (PMS), to reduce breast pain, to decrease symptoms of cystic breast disease as well as for skin conditions Eczema.

Evening Primrose Oil Supports primary body functions , Promotes healthy hormone levels & aids the body's inflammation response

Evening Primrose Oil has been beneficially used for Cyclic Mastalgia, Kidney Stones, Raynaud's Phenomenon, Rheumatoid Arthritis, Ulcerative Colitis & Weight Loss.

Evening Primrose Oil has been shown to reduce high serum cholesterol and blood pressure.

Evening Primrose Oil low levels of essential fatty acids may stop the action of interferon.

Evening Primrose Oil acts as the body's natural virus killer.

Regular use of Evening Primrose Oil might also assist AIDS sufferers, with the alleviation of skin sores and fatigue being among reported benefits.

Benefits of Evening Primrose Oil

The benefits of Evening Primrose Oil and the uses for Evening Primrose Oil extend far and wide. While there have been a number of studies to prove the efficacy of the uses for Evening Primrose Oil, many conventional doctors remain skeptical.

Evening Primrose Oil has been used to treat women with menstrual pains and for improving fertility. It is claimed that

Evening Primrose Oil aids in the production of quality cervical mucus that aids fertilization.

Evening Primrose Oil is said to benefit heart patients by lowering blood cholesterol and reducing the risk of blood clots.

Evening Primrose Oil has shown gradual decrease in triglyceride levels by increasing HDL and reducing LDL. Including Evening Primrose Oil supplements can reduce high blood pressure.

Evening Primrose Oil provides your body with a rich source of gamma Linolenic acid (GLA), an omega 6 fatty acid that supports the body's heart, nervous, immune and reproductive systems. The GLA contained in evening primrose oil is a nutrient used by the body to maintain healthy cells and vital body functions.

Evening Primrose Oil is known to provide relief from inflammation by enhancing health and strength of cell membranes.

Taking Evening Primrose Oil internally enhances prostaglandin production that is vital for body functions such as controlling inflammation, regulation of fluid balance and blood clotting as well as hormone production.

Prostaglandins can also promote healthy immune system by managing the release of Lymphocytes that can activate or inhibit immune system cells.

Evening Primrose Oil with its rich supplies of GLA can moisturize your skin and protect it from environmental oxidization. 0.5 - 3 grams of GLA are adequate daily dosage for providing relief from skin conditions of eczema.

Essential fatty acids in Evening Primrose Oil can help dilute sebum and reduce the chances of acne and skin lesions. It is also used to treat Rosacea by reducing redness and inflammation. The essential fatty acids prevent nails from cracking and keep them healthy. Evening Primrose Oil can also help in treating many hair problems.

Nerve damage caused by diabetes can be prevented with Evening Primrose Oil supplements.

Relieves discomforts of PMS, endometriosis, fibrocystic breasts, and menstruation. It is a potent herbal remedy for women as those found with PMS have also been found to have low levels of GLA in their system.

Eat This Instead of This

2009-04-23T04:35:00.000-07:00

SO yesterday I had a conversation with a client about diet. The client is an in shape woman looking to tighten up her legs and maintain or tighten her upper body a little bit. The woman will remain anonymous....but i have to say over and over again, many women although well intentioned are simply missing it when it comes to eating healthfully...They are eating highly sugard snacks, fruits and packaged "healthy foods" Here is my advice today for ladies,,,EAT THIS instead OF THIS is:

EAT THIS
14 almonds, small apple
NOT:

Granola Bar/Fruit and Nut Bar

EAT THIS
1/2 grapefruit, serving of string cheese

NOT:
Banana/Grapes handful of granola

EAT THIS:
Lowfat Greek Yogurt with a scoop of Protein

NOT:
Fruit yogurt/Raisins

EAT THIS:
4 egg whites, tablespoon of salsa

NOT:
Power Bar/Protein Bar

EAT THIS:
Low Carb Wrap With chicken

NOT:
Turkey Sub

EAT THIS:
Rice cake with hummus or nat. pbutter

NOT:
Sunchips or wheat thins

EAT THIS SNACK:
Strawberries/Blueberries frozen

NOT THIS SNACK:

Dried fruit of anykind

EAT THIS SNACK:
Protein Shake or Pudding

NOT THIS;

100 calorie pack snack

EAT THIS:
Oatmeal

NOT:
Cereal (special k, rice chex)

EAT THIS:
Lowfat Cottage cheese with berries

NOT:

Lowfat icecream/yogurt

Try to eat REAL whole foods, stay away from packaged stuff!! Try this for a few weeks and I BET you see a difference in your physique:)

Betsy

2009-04-21T05:46:00.000-07:00

Good Morning,
Yesterday I caught this rainbow outside of my home...It was a huge, fully arched rainbow. It made me very happy! I am nursing three injuries and it is making me very angsty. I have two injured calves and my lower back injury (stress fractures) l4 and L5 are not allowing me to do much of anything. I am even having a hard time demonstrating for my students. I am not happy about this at all:(

Hope everyone is doing great:)
Betsy

Service and a Purpose Driven Life

2009-04-15T21:20:00.000-07:00

I read the book "A Purpose Driven Life" a few years back when it first came out. Recently I bought the CD version so I could listen to it everyday on the way to work. Without getting too deeply into my own personal religious beliefs,I feel that everyone who is interested in spiritual growth should read this book or at least purchase the cd and listen in your car everyday. Here is why:

It will if nothing else make you question your existence and why you are here. What are you doing with your life? Once again not getting into too much of my own beliefs I challenge everyone to read the book and think about it. The point of the book that specifically hit me was the chapter on your "shape" We are all shaped in a way that the creator wanted us to be. Whether we are athletic, artistic, musically gifted,scientifically knowledgeable.... whatever it may be...we all have gifts. But the question is, what are we doing with our gifts? Using them for our own selfishness, to better ourselves and hope that in the end our own gratification is satisfied?

The book reminds you to be of service to others by sharing your gift, helping others, for not your OWN personal gain, but to help others. To share your gifts whether it be through teaching, community outreach, lending a hand,,,JUST BECAUSE and not for monetary rewards or for praise. A good serviceman is someone who humbly provides service and their gifts to others without recognition and does so quietly.

The book has helped me understand the bigger meaning of life. Ultimately you will be rewarded for your selflessness:)

Kickin it in The Natti

2009-04-13T17:01:00.000-07:00

This weekend I had the opportunity to hang out with friends...it has been a while since Ive seen my good buddy Cliff. Cliff and I used to teach together at Purcell Marian. We had a blast back in the day! Cliff is now a religion teacher at Elder high school. Cliff is an awesome and loyal friend. He has always stayed in touch with me and supported my fitness career. Thanks Cliff, you rock:)
Betsy

Happy Easter

2009-04-13T16:43:00.000-07:00

Hey Everyone,
Happy Easter! CGA had its annual Easter Egg hunt! It was awesome to see all the girls hide the eggs and get their treats after a great practice. I am loving my job at CGA, helping the offseason girls condition and on beam and floor. This week I got to coach a little bars too since Enrique (head bars, vault coach) is in El Salvadore! Coaching is such a rewarding job and Im loving being back in the gym:)
Talk soon
Betsy

UP EARLY/GO STATE!

2009-04-05T02:54:00.000-07:00

GOOD MORNING!
I have a TON of Spartan pride this morning! Way to go MSU! What a great game as well. I felt that the spartans were just too quick and athletic for UConn. Uconn is a great team but MSU just played with more consistency the whole game! On to the finals!!
I am up early this morning, I went to bed right after the game last night...I think I was asleep by 930pm and awoke just a few hours ago. Initially I had plans to go out last night but I just didnt feel like going out...I was exhausted. I have run between 11-12 miles in the last two days so my legs are sore,,,Im still weaning myself off these gastroc injuries.
Yesterday was fun at gymnastics. I showed the girls a few of my pictures from Jr. Nationals last year. They were so amazed and had a million questions about my physique, tan, makeup, the routine round,,,if competing in fitness was fun, etc. What a great group of young women I have the privilige of coaching. I am so happy about the opportunities ahead of me!

Nieces

2009-04-03T09:48:00.000-07:00

My sister had my nieces photographed recently and I just wanted to put this pic up because I think its so cute!! Just ran five miles at my new gym! Now my other calf injury is bothering me!
The new gym i found is called urban active in Florence...I absolutely love how big it is, the running track is awesome and there is always an empty space to do extra work. The other gym I was working out at was nice (people are very nice) but the equipment is old, its crowded and I couldnt get a good workout in because I just couldnt get focused because of the crowds.
Hope everyone has a great weekend:)
Betsy

New/Old Approach To Fitness and weight loss

2009-04-02T08:08:00.001-07:00

Fitness is a lifestyle. I have been telling my clients this for years. It was only when I began taking fitness to extremes that I lost the whole concept of fitness and became so fit that it was unhealthy. Its funny how a fitness competitor can be her own worst enemy!

Balance with work, fitness, family and any other hobbies or spiritual/religious values all must compliment and work together. Here are some basic concepts I am actually living by once again.

1) Do the best you can and remain hopeful and positive

2) Do not expect or try to lose weight in a short period of time. You will rebound and gain more ultimately weighing more than you ever have in your life (Im guilty)

3) Give yourself daily small treats in a moderate fashion

4) Do not beat yourself up if you miss a workout. Work harder tomorrow

5) Remember it is your choice what you eat, how you train and live your life. Accept the results and live with it or change it if you arent happy. Do not make everyone else feel bad because you are tired, overweight or unhappy.

6) Losing weight over a long period is much healthier than a crash diet or competition diet. (Me...guilty again!!)

7) Burn more calories than you eat (not rocket science)

8) Surround yourself with positive people (If you cant CHANGE the people around you, CHANGE the people around YOU)

9) Do not be fooled by magazines, pictures of fitness models and movie stars who look perfect. Many have been dieting for weeks, (myself included ie. guilty as charged) have been airbrushed and do not realistically look like that/ Refer back to my Kim Kardashian entry.

10)Your health is more important than the size of your jeans:)

Have a great day
Betsy

AMY SCHERR WERT

2009-04-01T13:48:00.000-07:00

Today I had the pleasure of hanging out with and learning from my dear childhood friend and former teammate Amy Scherr. I trained with Amy at Queen City Gymnastics back in the day,,,we had so much fun together as athletes and friends and it is so wonderful to be coaching with her now, twenty years later.

Amy is helping me with my coaching skills. Let me tell you about this lady. She was a nationally ranked elite gymnast under Bela and Marta Karolyi. She was the youngest elite gymnast (ten years old) back in the 80s. Amy left our gym in Cincinnati when she was very very young to pursue her gymnastics dream and got very far as a world renown and respected athlete. She competeted for the United States on a world scale. She was doing Yurchenko fulls ( a very difficult vault) back when the vault was a HORSE and turned sideways instead of longways. Watch her at the 1990 Goodwill games:

http://www.youtube.com/watch?v=eyXNUMTMqDY

Amy retired from gymnastics at an early age due to Epstein Barrs disease.
Now Amy is an awesome coach, mother and avid horse jumper! I am so greatful to her for reintroducing me to the world of Gymnastics. She is amazingly talented as a motivator, coach and friend. Thanks Amy, and HAPPY BIRTHDAY:)
Betsy

GO MICHIGAN STATE!!! PROUD TO BE A SPARTAN

2009-03-29T06:41:00.000-07:00

I can honestly say the best years of my life were spent in East Lansing on the campus of Michigan State University. I am extremely proud of my school. Academically I felt that MSU prepared me for my teaching career and in a way that was so thorough and progressive that when I got into the classroom I was more than prepared to tackle the challenges of being a high school teacher.

This weekend the Spartans are in THE FINAL FOUR!! We may not have a great football team but we are SWEET in basketball! GO GREEN!!

New Ideas

2009-03-27T05:21:00.000-07:00

Ok this is such a stupid car picture but I thought Id throw it on here because it shows my everyday life in my car.... driving driving driving. I practically am driving all over Cincinnati taking my nieces places, going to the gym, working, meeting with friends. I love driving because I didnt have a car all those years I was in Chicago. I can listen to music and clear my head.

Today I am meeting up with another trainer to get some new ideas on training. I am striving to better myself as a trainer so I can create lessons, drills and new techniques for my gymnasts. I am working with a couple injuries right now so we will see how it goes. Hope everyone has a great weekend;)
XO
Betsy

Kim Kardashian

2009-03-26T20:02:00.000-07:00

GOOD FOR KIM!! I'm including an article on todays blog that I found on the internet about Kim Kardashian...apparently she has cellulite and a photo of her REAL body was presented for the world to see!! Wow, you mean celebrities have cellulite too????

Im proud of her for keeping it REAL! She is a beatiful curvy lady and represents most women in the world. See her comments in the article below

Kim Kardashian: "So What: I Have a Little Cellulite"By Us Magazine
March 26, 2009 12:01 PM PDT

celebs:Kim Kardashian
topics: RealityHotties

Us Magazine Kim Kardashian faced controversy after Complex magazine posted a non-Photoshopped pic of her and then replaced it a few hour later -- but she doesn't care.

"Everyone has been putting up these pics from Complex Magazine showing the comparison of the original un-Photoshopped photo that mistakenly was put up on complex.com," she writes on her blog. "Complex later replaced the pic with the photoshopped version, causing all of this drama.

See what Kim -- and other stars -- looked like as kids.

"But you know what, who cares!" she continues. "So what: I have a little cellulite. What curvy girl doesn't!?"

She went on: "How many people do you think are photoshopped? It happens all the time!

"...I'm proud of my body and my curves and this picture coming out is probably helpful for everyone to see that just because I am on the cover of a magazine doesn't mean I'm perfect," she says before signing off "XO, Kim."

See photos of Kim when she was on Dancing With the Stars!

Last August, Kardashian said she was trying to lose her famous curves.

"I love that I'm curvy, but I'm on this major kick to try and lose weight, especially in my butt," she told Radar magazine. "I'm just so over it! When you're posing on the red carpet and the paparazzi shout, 'Turn around! Turn around!' it gets a little offensive."

See Kim and beau Reggie Bush's most romantic moments.

"I've seen magazines where plastic surgeons are saying, 'If you want a butt like this it has to be fake,'" she said. "I'm just like, 'Dude, have you ever seen an Armenian girl before?'"

Follow Us Weekly on Twitter!

Get this book!

2009-03-26T10:24:00.001-07:00

Full Circle/Follow Your Instincts

2009-03-25T19:41:00.000-07:00

Tomorrow I will be accepting a job. I am very excited and I feel that my life has led me to the place where I am right now. My early years of gymnastics training, giving up a lot of activities that many kids participate in-- day in and day out for 4-5 hours six days a week I trained.

My years at Michigan State, getting educated and becoming a teacher. My years at Purcell Marian and Westerville South where I taught, coached and mentored.

My years at Power Shack in Columbus, Lakeshore Atletic Club in Chicago, working as a fitness trainer, nutrition advisor, motivator...

My work with women all over the world in teaching fitness, attaining my professional status as a fitness competitor in the IFBB, something many girls will dream of but few will achieve...

And now,in my new job working with some of the finest athletes in the country and being mentored by accomplished and world renown coaches.

Only a few short months ago I was tired, depressed and unhappy. My self esteem was shot. I was constantly doubting my ability in myself. I felt that I was never good enough, didnt train hard enough, didnt diet hard enough and didnt make the right people in my life happy. I wasnt following my heart and what I needed to do to make my life what I wanted it to be. I chose a life that was not a good life for me. It was my poor decision making that led me to such despair.

I felt that I was leading myself down the wrong path. Something was wrong. Something did not flow. I felt that I could be a leader,and I knew I was a leader and that I could be a better person, a stronger person and I knew that I could be more. I doubted my thoughts at first and tried to supress them and do what my head thought I should do which was follow the fold, stay the grind. But I realized that that is not who I am. I am strong. I am a leader. I have a lot of accomplishments under my belt and I accomplished them all on MY TERMS, my way. That is what makes Betsy McNally a success. On top of all that, the death of my grandmother made me realize that the most important people in my life were my family members and I decided to move my life back home to be with them. That was the best choice I have ever made. I knew I needed to change and I needed to take responsibility for my bad choices and for the wrong path I chose. It was no ones fault but MY OWN. Im glad though because I learned a lot about myself.

I followed my instinct, listened to my gut and did what was best for me. ALWAYS listen to your heart and listen to your instincts. Listen to that voice inside of you that is telling you, leading you, showing you what path to take. The worst days of your life turn out to be the best, because they force you to make tough decsions, grow, change, move on, forgive, forget and conquer new worlds. Now, I couldnt be in a better spot at this point in my life:)

Ive been doing a lot of reading on the Law of Attraction. If you havent read about it, consider it. If you think positive, surround yourself with positivity and take out negative thoughts you will attract like minded people, experiences, jobs and you will live a happier life. Talk to you soon. Betsy

I Guess McDonalds Isnt that Bad?

2009-03-25T11:16:00.000-07:00

http://www.menshealth.com/eatthis/Restaurant-Report-Card/index.php?cm_mmc=Yahoo_Blog-_-ETNT-_-Americas%20Unhealthiest%20Restaurants-_-The%20Best%20%20an

Not sure if this link is showing up but read an article today on yahoo which was taken from this Men's Health article regarding the best and worst restaurants for eating healthy. There were a couple of surprises, receiving high marks were chic fil a and mcdonalds! Low marks were applebees, chilis, outback and baja fresh. They are basing more on calories so we all know its about how much you eat not really what you eat.

McDonalds

2009-03-23T16:52:00.000-07:00

I took my niece Micki to McDonalds today after school. I literally hadnt been there in like five years! It was great because she was able to play on the little jungle gym in the restaurant...and there were computer games as well...Micki D's has come a long way! My mom is in town so I took the day off from the gym and palled around with her...Im busy for most of the week working and training and I am in the process of relaunching my new website.
Some of you have been asking whether or not I will be training in Cincinnati...all of that will be revealed very soon. I am currently not training clients but have been a personal trainer for nearly ten years so I am missing it a bit. However my life IS going in a new direction so it will be interesting to see how i intersperse the training with my new job. Talk to you soon:) Betsy

Kentucky Sunset

2009-03-22T08:14:00.000-07:00

I love hanging out at my sisters. This is the sunset from her backyard! Last night I hung out with my sister and we watched movies drank wine and ate CHEESE!! What the hell, I dont even really like cheese, but it was a lot of fun. I laughed harder than I have in a long time!!

I have another damn injury. Yesterday was lifting on the seated cable row and was supersetiing chest presses (dumbbells) with seated cable rowing. Well I was pressing up 45lb dumbbells (which by the way may explain why I am now a C cup...we will discuss that later) then immediately sat up ONLY to dig my SHINS into the metal feet plates,,,I mean HARD. I am bruised. So I have calf pain in the back and shin pain in the front. I need a walking cane. Oh Btw my mom is coming in town today!! Should be a great week in the nasti natti.

Talk soon
Bets

Family

2009-03-20T17:52:00.001-07:00

Coach McNally back in his early days with the Cincinnati Bengals! Go Bengals, WHO DEY!!!!!!!!!!!!!!

Hello everyone, just got back from dinner with my sister and two little nieces Sydney and Micki. It has been life changing to be able to watch my nieces grow in just three short months that I have been home. They are both adorable in their own ways, fiesty, animated, loving,,,,I absolutely adore them and my sister, Brian and I joke that I am the official "third parent" They are allowing me to make some executive decisions as third parent and its really cool...

Today was a great day...got to train and cardio in the am and then spent the day with my new project...it is so funny how life goes full circle. I started as a gymnast here in Cincinnati, moved to Michigan, Columbus, Chicago, North Carolina and wound up home again. In the past three month as huge weight has been lifted off of my shoulders and the old Betsy is back.

My theme for now is "full circle" it speaks to my life right now. It is funny because my dad also experienced something similar. He began his life in Buffalo, New York where he taught, coached, grew up...coached at the University of Buffalo...went on to forty years of coaching and his last five years in the NFL he was with the Buffalo Bills. So he is home now. Full circle and he couldnt be happier. I called my dad today to ask him for some advice and he came through as always. I feel lucky to have such an amazing dad. (and mom, sister, brother, boyfriend......:)

Speak well of others who do not speak well of you. Take the high road.

Have a great weekend:)
xo
Betsy

Condolences

2009-03-20T06:22:00.000-07:00

I am very saddened by the death of Natasha Richardson. Such a beautiful woman, with a great marriage, young children....just from a skiing accident. I feel for her family...I also understand the injury as I myself had a blood clot in my brain and nearly died in 2001. Brain injuries are not prejudice...they can fall upon anyone, at anytime...the most healthy people can fall victim to a blood clot or aneurism. I was lucky to have survived and I am saddened that she was not.

2009-03-19T19:01:00.000-07:00

Hi Everyone,,,,

Just getting home from a long day. I am really excited about my newest project...I can't really discuss it just yet but I will VERY soon!! I tried to run today..got in 3.5 miles of painful running on the treadmill. Not a good idea when you have a torn gastroc but I just couldnt help myself. I did this last time and it never quite healed right. I just can NOT get in a good cardio workout without running...my sister and I were talking about this tonite...we both genetically have huge legs and the more we pedal a bike or do the stepmill the bigger they get. My weight is already up high so Im putting on serious muscle. I should seriously consider going into bodybuilding. This guy came up to me in the gym today and goes: "DO you play ball???" HAHAH oh GOD!!! LOL Im a big thick chic!!!! Seriously...well my trainer once told me I looked like I should play for the Buffalo Bills I was so big...it was funny cuz that same weekend my dad told me I looked like a linebacker.

I am lifting super super heavy. I am working on my rear deltoids a lot because,,,well, I have none...Here is a great exercise for developing them:

HANDSTAND PUSHUP: Put your feet on a flat bench, hands on the ground so that you are making and "L" with your body (90 degree angle) do a pushup so that the top of your head hits the ground. DO four sets of 10,,,the lower you go the more you will activate the posterior deltoid. Have a great workout:) Betsy

2009-03-17T06:53:00.000-07:00

HAPPY ST. PATTYS DAY TO ALL MY IRISH BROTHERS AND SISTERS AND EVERYONE ELSE:) HAVE A GREAT LUCKY DAY! XO BETSY

The difference four weeks can make: RUN your ass off

2009-03-16T18:46:00.001-07:00

I know my body better than anyone. On the left was me at Jr. USA at around 138 pounds and On the right is me five weeks later (with one week off...which included terrible eating and no training) at around 122-124 pounds. So essentially it is a four weeks difference. Nutritionally I didnt really change anything. I am harder and fuller on the left (and my hair and makeup are TERRIBLE) The difference between the left and right in terms of training? RUNNING MY ASS OFF> Literally, I ran five miles in the morning and five miles in the evening everyday for four weeks. Running is the only thing that will slim my legs down. Unfortunately I tore my right calf muscle last week so I have to stop running and bike and do the stepmill which are makin my legs HUGE! I love spinning classes but my legs get so big when I spin so riding the bike doesnt really cut it for me... Its ok though because I have embraced my thicker body as you have heard me speak of a lot in this blog. I am truly happy with my heavier weight and how I look and feel. I am finding balance again and it feels great. Hope everyone is having a great week:)

Betsy

Are Bodybuilding, Fitness and Figure a Sport?

2009-03-15T20:05:00.001-07:00

Ok, I'm about to get opinionated and this is my blog, so people you better be ready to deal with my opinion cuz Im ALWAYS RIGHT!!! HAHA seriously, that is why people have opinions because that is EXACTLY what they are. Feel free to comment on your thoughts as I am open to all opinions and that is what makes me so wonderful (Ok, Im pushing it here a bit, I know. I am humble I promise!!) This blog is based on a conversation I had this weekend with a former client who was trying to tell me that I was a "professional athlete" and I was disagreeing with her...

Here we go. In my opinion, bodybuilding is NOT a sport. You may say that it is. Yes, it takes athletic talent to have the foundation to build a body that is worthy of the stage, however, lets keep it real people. I consider myself a bodybuilder even though I am really a fitness competitor. You dont have to be a professional competitor to be a bodybuilder. It is an artform, a skill, an it DOES take hard work. A lot of bodybuilders get defensive when you say it is not a sport...WHY? Im still not sure.....It is not like you are taking anything away from bodybuilding...it is STILL disciplined and grueling... time consuming and you MUST be hardworking and determined!!! ANYONE can be a bodybuilder but only a few can compete professionally...

Bodybuilding is judged by a panel,,, it is a subjective hobby. It is not an athletic sport. I am not downing it as I have worked my ASS off to compete...Losing twenty to forty pounds or so through strict dieting and cardio...,,,and having fifteen years of competitve gymnastics under my belt molded my physique. It gave me the foundation to earn what I have earned. But to be honest, bodybuilding pales in comparison to the fifteen years of athletic training I did as a competitve gymnast. I was an athlete for sure!

Which leads me to the topic of fitness and figure competitors. I have so much respect for what we do and for all of the wonderful women who compete. But lets keep it real here ladies. We are professional eaters and we do a lot of cardio and lift weights. We buy hair extensions, fake tans and boobs to get on stage. It is pageantry. Ok.....take it easy girls....dont think Im hating!! I love it, or else I wouldnt participate!! Very few can attain the discipline to do this. With families, full time jobs, husbands, partners, training, cardio...the committment is never ending. It is a cool hobby for ex-athletes who are still in great shape or who long to get in great shape.

Figure competitors do not have the routine round which takes the "sport" even further out of the mix. And believe me, when I look at Latisha Wilder on stage ( a figure competitor) I know her YEARS of competing in sports and track in college helped mold her body. However,,,,we are GREAT at working out and looking fit....is this a sport??? In my opinion, once again, no.

And yes, as a fitness competitor the routine round IS athletic,,,and if you have a gymnastics background or dance background it helps,,,but the training for doing a two minute dance routine once again is not much compared to the hours and hours of dedicated training most olympic runners, gymnasts, boxers or swimmers put in.....These are also sports that can be clearly won or lost based on strategy and althletic talent. Fitness is the MOST "sport-like" of all the bodybuilding genres for sure...but most of us are older now and cant do half of the stuff we did as competitve athletes. Most gymnasts retire at age 22 or less. Most of us are "old ladies" who look damn good and can still do a few moves on a hard wood floor. Once again dont get me wrong the training is brutal....I just think it is more of a skill than a real sport.

When I look at the years of coaching my dad did in the NFL and look at those players..to ME those are professional athletes. We are professional artists, scultors and strong and beautiful men and women,,, but far from gold medal olympians....we are in a league of our own. (Any of us who are crazy enough to do this:)

Ok, yell at me! :)

Betsy

2009-03-15T20:02:00.000-07:00

SO I survived Chicago St. Patty's Day!! I LOVED IT! Mandy and I had a blast,,,seriously,,,It was so much fun. Lots of dancing, drinking, eating, walking around the city and talking, seeing friends, was GREAT! Thanks Mandy Z! See you soon! xo Betsy

Chi-Town

2009-03-11T06:38:00.000-07:00

Hey everyone! Just wanted to get a post in here before I left for Chicago this week,,,,An update on my training...YES I did tear my gastroc,,,not good, I have these amazingly huge calves and they seem to do a lot of extra work. This is NOT the first time and probably wont be the last.

Nevertheless I am still riding the bike and weight training,,,but my hopes for the marathon are looking dim! However, I love going to the gym these days and trainers and other people complimenting me on how hard I work out, how I inspire them, how my training and discipline makes them workout harder. This makes going to the gym a daily experience I look forward to!

Right now things are looking great for me otherwise, by next week I should have some clear direction on my plans for the upcoming year. 2008 was a tumultuous year for me,,,Serious weight gain, serious weight loss and a pro card in fitness, divorce, depression, moving three times in one year....JEEZE:) All I can say is I have come out a stronger, happier and victorious person and I love my life ...cant say enough about this so I will shut up because you are all sick of hearing it...HEALTHY is the best word to describe it.

I have stayed silent for a while and now I am ready to share this with other people so that they too may be able to overcome obstacles. What is CRAZY is that this BLOG actually helped me make some life changing decisions,,,it was therapy and I was actually talking to myself through it...and all of you!! If you are going through something right now that you feel is insurmountable, just know that you WILL overcome it. Also come to accept your issues and work on them. And dont always focus so much on you you you! Part of this process has made me look at myself and say,,,get over yourself McNally! Quit feeling sorry for yourself all the time,,you had a great life before all this and you will have a great life after,,,,help other people and get over your damn self! Be kind to everyone, forgive, forget, and take the high road,,,be the best you can be!!

I am including a picture of me and my friend Mandy. Mandy is one of my best friends who lives in Chicago. She has been an amazingly patient friend who has accepted me for who I am, has been there for me in my darkest hours and my happiest days. It is rare and unusual to find friends who truly love you for you, who will accept you unconditionally and will always be there for you. Mandy is one of those people and I cant wait to see her this week! She probably wont be happy with this pic Im posting but I think its cute...I think it was a Halloween/Birthday party and she was dressed like Punky Brewster!

So Im looking forward to green beer and the green chicago river...Chicago,,IS still MY KIND OF TOWN:)

Betsy

2009-03-08T19:51:00.000-07:00

Hello everyone,,,sorry it has taken me soo long to get back to blogging...i felt that i needed to take some time away from broadcasting my life on the web...I find it therapeutic but at the same time I was starting to feel like I HAD to come on here and write and that is not a good feeling,,,just keeping it real. I tore my right gastroc this week training! I am totally not happy about this. I tore my left one about a year and a half ago right before nationals and it really hurt my training! Tomorrow Im gonna hit the gym again after a few days off...

All is GREAT here in the natti. I have an awesome family, wonderful man in my life and great friends and outlook on life. I have been reading a lot lately about the "Law of Attraction" I just read two books on the principles of the law. If you havent read it, check it out..The SECRET is a great book as well. It explains a lot about how what you think affects your actions and ultimately your life. I love it! Taking out the clutter from your life and replacing with clarity can help you reevaluate where you are going, whats important and who you want to be around...If you cant change the people around you, then CHANGE the people around you! That is a big principle of the Law of Attraction...and if you follow the steps, naturally only positive influences, opportunites and beings will come into your life..give it a try! Some very cool things going on that I cant let out of the bag yet but will be very soon,,,hope all is well! xo betsy

2009-02-19T04:33:00.000-08:00

Hey Bloggers,
I will be in Chicago again March 12-14th...for my clients who would like to get a training session in, please email me at betztoad2002@yahoo.com I have had so many requests to come back that I am going to most likely be making monthly trips back to the CHI and I am so excited. I miss my Chi-town clients....Talk to you soon. Betz

2009-02-11T04:43:00.000-08:00

Good Morning! Ok, its been a while. Im sitting here laughing with my dad...he's telling me he has to get a "blueberry" (Blackberry). Ive been helping him to get into this century with his email and his new business. We have done a great few days of bonding. I am trying to explain to him how Facebook and Myspace can be beneficial to his business...he has been here the past few days working on his dvds and helping young college kids work on their skills. He also wants me to mention in this blog that we have a leaky fawcet and he is obsessed with figuring out how to make it stop. The man is obsessive compulsive and believe it or not I appear tame to him. He also mentions that Slumdog Millionaire is one of the best movies hes ever seen,,,,

So here I am getting ready for running today...this week I am doing 4, 5, 4 and 6 miles. I am building slowly as my weight drops. Feeling good. One thing Id like to mention is that for those of you who are competitors, do not be afraid to eat normal food once you go off your competition diets. For a long time I was under the impression that I had to eat "diet" foods in order to lose weight. Im learning that its not really "what you eat" its how much you eat. It really does come down to calories.......Talk to you soon.
Betsy

2009-02-05T12:00:00.000-08:00

Hey Everyone,

Here is a video of ONE EXAMPLE of how to train with kettle bells,,,this guy is pretty sweet...also, I learned that I have been doing burpees incorrectly...I've also included a demonstration of how to appropriately do one....I hope these open up, they are worth the watch!
http://www.youtube.com/watch?v=YkhyZkuJ_3g&eurl=http://kettlebellstrength.wordpress.com/&feature=player_embedded

http://media.crossfit.com/cf-video/crossfitBurpees.wmv

Getting back into my running schedule....right now, this week I am running every other day, 3 miles, 4 miles, 5 miles and 8 miles on Sunday. I wish I could run outside but the weather has been horrible.

Im excited about my new gym as well. Meeting a lot of very friendly and nice people. Its always refreshing to workout in a gym where you feel comfortable....

Its so weird but in the last three weeks my perspective on life has changed so much. Its like this great pressure/weight has been lifted. I can work out again and not have to worry about competing, its really awesome and fun. Also I have a renewed sense of what is important to me. My friend put it to me quite simply, before I was living to work, now Im working to live and putting my family first. Its funny how everything else seems to balance itself out when that happens, specifically how you eat, train, sleep,,,,less stress when your priorities are straight. My mom said to me the other day,,,"I have my Betsy back" it was like I was lost for a few years in this very weird bubble of a world.....

You may not have realized but this blog actually led me to make some life changing decisions. It forced me to reflect on myself, my goals and my issues. ITS CRAZY how therapeutic it is to actually write things down,,,,its like the truth that will set you free:) I was a trainer, a teacher and an athlete before I started competing and I will be so after...I did great up until that time and I will do great now...I feel so lucky;)

One other thing I am excited about doing is helping others. I have some cool projects coming up to help the people I have always been called to help: teenage girls. Ill keep you posted but Im way excited...

Talk soon

Betsy

2009-02-03T01:15:00.001-08:00

Hey Everyone,,,

Sorry its been a crazy few days with moving, setting up my new life,,,new job opportunities :) Life is awesome...but Im not online nearly as much as I used to be.

....Been back in the gym!!!! ..have some brand new stuff going on with training..didnt realize how outdated my training had become...I am getting recertified right now...focusing on core and fuctional strength again...ANDDDDDDD My newest favorite workouts are with Kettle Bells....Im not sure WHY I havent been using them the last six or seven years. It is easy to think you are training the right way for you because at one point it worked...but Im learning that as your body ages, your training should change as well ...gradually over time your core muscles will suffer if you dont do corrective and core training.... I dont care how in shape I thought I was,,,Im learning I really havent been in that great of shape..Ive only LOOKED like I am!

Back to kettle bells....they are the perfect training tool for both flexibility and power/strength....they are also great for fitness athletes specifically...not so much figure athletes...but for anyone that wants great conditioning kettle bells are amazing...

I plan on posting some cool stuff on here this week with some videos that show some awesome kettle bell workouts....and update you on my running schedule...hope everyone is doing great...

Betsy

PEANUT BUTTER

2009-01-29T19:30:00.000-08:00

Ok, so like twenty people in the past two weeks have emailed some joke to me about peanut butter and salmonella.... What the hell??? Jeeze...well I guess thats my reputation for you...I LOVE PEANUT BUTTER and have been known to eat jars of it...yes, Its true....I have a serious issue here!!!!! But at least I can admit to it! Using humor to look at your flaws is a good way to deal with your serious issues people, and I have been cracking up about the notes I am getting about the Peanut Butter ban...

So FINALLY I am in Cincinnati,,,but this whole Ice storm thing is throwin me off! I have managed to get a few runs in here and there but with the weather and moving my training is SUCKING! Not happy about it, but what can I do, I was snowed into my sisters house for two days straight...and with an unlimited supply of peanut butter, its getting ugly. I better do something about this!

Next week I will post my training plan for the marathon...Hope everyone is well. Thanks for everyones positive comments on my recent move. I love the positivity I am feeling the love:-)

Im including a picture of me Post Nationals Competition in 2007. Most girls like to eat pizza, hamburgers, ice cream and chocolate post dieting for a fitness show, not me. Im all about gettin nutty with some PB and J. I have issues.......I love it!

Betsy

2009-01-27T06:52:00.000-08:00

Hey Everyone!!

I woke up this morning to tons and tons of snow! Im including a pic of my dad who graciously plowed the snow off of my car this am!! Coming home has been great, my dad is here because he is doing a clinic here at the University of Cinicinnati for some up and coming players who want to play in the NFL....

Growing up as the daughter of an NFL coach had its perks and its drawbacks, first let me say that my dad was an awesome coach. I learned a lot from him and as I said in my earlier blog he is regarded as one of the top line coaches in the NFL....but as a child I didnt think my dad's job was any cooler than anyone elses dads....we got to go to three Super Bowls, get VIP treatment, watch games from the sidelines, rub elbows with top coaches and players in the league.

I didnt realize at the time how cool the experience was because I was born into it...I I have never been star struck by professional athletes (well Michael Jordan kind of did it for me back in the day!) But I had always grown up around it so it wasnt any big deal.

My father coached for The Cincinnati Bengals, Carolina Panthers, New York Giants, Buffalo Bills, and in college Buffalo, Boston College, Wake Forest, and Marshall University. As a matter of fact if you have ever seen the movie "WE ARE MARSHALL" my dad is a small bit in the film. He was among the coaches who took on the daunting task of coaching a new team after the horrible plane crash that took the lives of the whole football team, coaches and other administration. As a matter of fact I was born in Huntington West Virginia where the story took place.

Right now my dad is traveling the country doing clinics, coaching and helping other college and nfl teams, he has put out a line of DVDs,....you can read about him on his website http://www.coachmcnally.com/ . Yeah, Im bragging on my dad! He is awesome, a great teacher , and very instrumental in inspiring me to attain my pro status in fitness! I feel lucky to have been guided by this man.

Which leads me to my story,,,,this morning my dad was out plowing off my car and my new neighbor came out and helped him with my car. The guy was so generous and nice for helping us. So my dad and I went to the grocery,,,and picked out some flowers for the guys wife...just because.....and we came home and gave them to my neighbor...he was so surprised and happy we did that....That's just the kind of guy my dad is, he will make your day JUST BECAUSE!!!

Betsy

2009-01-24T18:17:00.000-08:00

Good evening everyone,,,didnt think I would have a chance to post but I have a few minutes to take some time to write a little bit. Today I spent the day packing up my stuff for my move back to Cincinnati. Got to enjoy some nice weather and a nice run outside. Next week when I am back in Cincinnati I will be able to share my training with you but for right now, moving is

monopolizing my time,,,,

My topic today is MOVING!!! I counted today, I have moved 12 times in the last five years, and NO I am NOT exaggerating!! I moved multiple times when I was in Chicago and Columbus so that is why so many moves...not to mention that I have lived in 6 cities in the last 12 years! East Lansing, Cincinnati, Columbus, Chicago, Burlington, back to Cincinnati!! Thats not counting the 5 states I lived in while growing up! Moving is comfortable for me... I seem to move every four years.

Each time I move I get to look at my past years and reflect on how I changed, what I learned and what I will do differently in my life. I do not regret any choices I have made in my life. Everything happens for a reason, you meet the people that come into your life for a reason, I truly believe that. Whether they be good, bad or neither, its best to stay positive, hold your head high and keep on moving forward!

I am including a picture today of my brother and my grandma Lil who just passed away. Im going to miss her. She was the kindest woman I ever knew. Always had a smile on her face, never had a negative word to say about anyone, I never heard her complain. My mother said she was always like that. She was a kind and gentle woman and she impacted my life greatly and I will always remember her. She taught me how to tie my shoes, how to cut an apple and how to speak polish (she was 100 percent Polish:) She was a model for compassion and worked hard to raise her four daughters with her hard working husband. She will be missed and remebered dearly by all who loved her!

2009-01-22T18:53:00.000-08:00

Good Evening Everyone,

Just wanted to let everyone know that I wont be blogging for the next few days because I will be moving, however, I will be back next week with all kinds of updates. Today I did a trail run on the recommendation of an old college friend. My sister actually lives in a heavily wooded and trailed area so I went to her house to do the run. It was a beautiful run and boy am I sore.

Im learning a little more about marathon training...before I just kind of powered through and did it on my own when I trained for the half marathon. This time I will be more scheduled. I have joined a running club to keep me on schedule, this is awesome, it feels great to have the opportunity to meet people and seasoned coaches and athletes who are into a new sport/hobby, sometimes i felt like I was getting tunnel vision with my regular cardio and strength training routine and I was boxing myself in. I have a tendency to get stubborn with my training. I wasnt allowing myself to learn different ways of training,,,my way was always the best or the only thing that worked for me. I am opening my mind to endurance training and how to be a better athlete. I think I will be able to grow as a person by experiencing new challenges.

Running also give you the opportunity to really reflect on your life, so it is somewhat therapeutic. Up early for travel, I hope everyone has a great weekend. Stay positive and stay happy.

Betsy

2009-01-21T07:06:00.000-08:00

Hi Blog followers,
For those of you who are continuing to read, I say thank you! I am here to continue to keep it real and explain my journey.

I have had an amazing past four to five years with my fitness career and I wish everyone well! I loved my job and the people I worked with were simply amazing people and friends. I can't wait to watch them succeed in their competitons and this time as a fan and not a competitor! I learned so much about how to run a business, how to be a positive roll model, how to inspire, all this while traveling the globe with an amazing group of women!!! The staff receives my highest recommendations! There is no better crew of women than Jen Hendershott and her trainers! I wish them all well and will miss them dearly....

Will I ever compete again? Most likely, no. Fitness was a hobby to me,,,I didnt have what it took to win win win or have that mentality,,,,I am really more of someone who likes to train hard for something for my own sense of accomplishment. I commend the athletes who can sustain the lifestyle year after year after year, but I like to get fat in between shows and that just doesnt cut it! I gain too much weight and then get really lean and its just taking its toll on my body and my brain! haha at least I know I can be happy either way, fat, skinny, whatever. I am happy with my decision and at this time I choose to take the high road and bid farewell to that life. I am so happy about it and my friends and family already see the weight of the world off my shoulders.....I have a pro card and will have it for the rest of my life, that is enough for me to know and I am satisfied. I can now go onto to something else, the next part of my life....

Have you ever trained for a marathon? I have done a half marathon but I am now getting ready for my first real one. The marathon I am running in will be the FLYING PIG in Cincinnati,,,if you have never heard of or been here then Im sure you know Cincinnati is very hilly!! Im ready for it! In any case Ive decided to turn the blog into my training for the marathon and my desire to strive for more balance. Hope you stick around:)
xo
Betsy

2009-01-20T11:29:00.001-08:00

Hello,

Just wanted to give a quick update on what is going on with me. First I have been doing a lot of soul searching for the past month and have realized that my family is the most important thing in my life. Therefore I have decided to quit my job and move back to Cincinnati to be with my family and good friends.
As far as fitness goes I will be moving in another direction and am very excited! I feel that I have attained my goal as a fitness athlete and now Im going to pursue other athletic events such as marathon running and endurance sports. Ultimately I would like to continue coaching and teaching athletes and regular people. If you are interested in following my journey, I promise to keep giving you interesting perspectives on fitness and life and will expand upon my decision to leave the fitness world a bit more in my blog!

Talk soon
Betsy

2009-01-18T22:29:00.000-08:00

HELLO EVERYONE, HAVE DECIDED TO SIGN UP FOR THE FLYING PIG MARATHON AND CAN NOT WAIT TO START TRAINING FOR IT. TRAINING BEGINS THIS WEEK FOR THE MARATHON! AM INCLUDING A PICTURE OF ME AND MY NIECE FROM THIS WEEKEND. I AM SO LUCKY TO HAVE AN AWESOME FAMILY AND SUPPORT SYSTEM. HAVE A GREAT WEEK EVERYONE:)

BETSY

2009-01-17T05:37:00.000-08:00

Good Morning,
Hoping everyone is doing great. Still in NYC for my grandmothers funeral but will be returning to life as usual very soon. I am very excited to get back on track with training. I truly miss the gym and training hard...I LOVE the gym,,,,it is the place where I feel most comfortable and most at home....Cant wait to get back there....

In the circumstances of death, cardio and training do NOT take precedence over being with family. I have to do shows/compete in the fall as opposed to April, I simply will not be ready after a very emotional year. In order to compete you have to be mentally, physically and emotionally ready to do it, or else you will fall flat. I have several friends and clients who right now simply do not have the desire to compete, but they are doing it because they feel they have to. Competing is a hobby to me, it is not the most important thing in my life. As I stated in previous blogs, at one point working out came before my family, my husband, my friends,,,to the point of being obsessed. I have learned that I do not need to be a superhuman woman to be loved and appreciated by my clients and friends and family. As a matter of fact, when I keep it real and discuss my real life, real problems and issues, that is when i get the most support from clients and campers. The women who attend phat camps want to know that pictures you see in magazines of fitness competitors are just that: pictures. There are stories behind those air brushed bodies and faces.
Which leads me to the story of the day. When I was driving to my grandmother's funeral the strangest thing happened. I was feeling pretty sad and I called some people to tell them of her death. I called a very dear friend of mine to let them know of my loss. The weirdest thing was that I called this person,,,,and knowing that they lived far away and they had no idea WHERE I was,,,I let them know I was driving through Lexington Kentucky. Randomly,,,,my friend was ALSO in Lexington for business....It was the strangest coincidence but really opened my eyes. When you are in need I believe that the people who love you and care about you the most will be there for you. We met up in Lexington and had a drink, laughed and go caught up. I felt much better and was comforted during this difficult time.
Will be back to blogging about training, dieting, supplementing, the whole nine very soon,, have a great holiday weekend everyone!
Betsy

2009-01-15T08:48:00.001-08:00

Hey Everyone,
Sorry i havent been here this week, my loving Grandma Lil passed away this week and I am in New York City for the funeral. Rip LIL

Lillian Tradar
1914-2009

2009-01-11T06:24:00.001-08:00

Well, I left of on a previous blog talking about how I met a woman that would change my life.

When I was in Columubus, as I said earlier my body began to change drastically. When I would go back home to Cincinnati, where I was a teacher at Purcell Marian High School, my former teaching friends and students would say,,OH MY GOD, Ms.McNally you look so different...what happened to you? They had never seen me so tiny and muscular. This was before I started competing! As you saw in my pictures I was always small and in shape, but this was EXTREME.

And so began my my journey of yo yo dieting, training, gaining weight losing weight, over training, problems in my social life....In the beginning I was so obsessed with staying lean that I began to diet obsessively writing down every food that went into my body. Calcluating every cardio calorie that I burned. Doing up to 3,4 hours of cardio a day....not going out...running 6-8 miles, training, then staying at the gym where I worked at to train other clients then myself again...

During this time however, I saw the power I had over women to inspire them to get in shape. I took a job at Power Shack gym in Columubus and my personal training business skyrocketed. I had the most clients and the most sales of any other trainer in that gym. My business was a success because my clients saw me working out and they wanted to achieve the look I had achieved..however they did not understand the extremes to which I had went..

At the time, I didnt realize it but I was obsessed with working out. I had taken it to the extremes. Where once I was healthy, fit, in shape and attractive, now I was 122 pounds, lean, and almost like a robot! It was NOT a good thing. I was overtrained, tired and everything else in my life was suffering,,,Keep in mind, this is only a year after a near life-ending illness...

Then I began my journey with competing in fitness....

2009-01-08T07:36:00.000-08:00

I had to go through about a month of therapy to literally straighten my eyes back out;) It took time, but within three months I was back to school teaching again.

WHen I got back to the school, the kids had fallen in love with the sub teacher that had taken my place. Apparently she did not hold them accountable for homework or projects and when I came back, I was big bad Ms. McNally. The kids were terrible to me, It was so bad, I was so depressed. I started to really despise going to work eveyday...and though what am I doing here?

During that time I was really getting back into the gym...it made me feel better and helped me get over my illness and feel strong. I was starting to look really good!!! And I began to think to myself...Ive been an athlete, a coach and a teacher my whole life..why dont I teach people about fitness instead of Shakespeare??? It was at that time that I decided to ditch teaching and become a personal trainer and study nutrtition, bodybuilding and fitness competitions.

I got so good at training that many people suggested that with my gymnastics background I take it to the next level and compete! Im including a picture of me from my first show...a little skinny I know;) but that was my probelem when I first began competing...way to lean and not enough muscle....I would next meet a woman that would change my life....

2009-01-07T08:53:00.001-08:00

Hello everyone. Wanted to talk a little today about how I got into fitness.

I was a high school English teacher, newly married and just moved to Columbus Ohio in July of 2001. On September 16, 2001, I was teaching at Westerville South High School when the headache I had developed in JUNE and never went away, became so unbearable that I couldnt see straight. My students had to literally pick me up and carry me to the nurse's office....somehow, dont remember how, I woke up two days later in the Emergency Room at St. Anne's Hospital. I had suffered a massive blot clot in my brain and was close to death.

I was in the ICU for two weeks and things were not looking good. How could a 27 year old woman who was phyically fit, a non-smoker and perfectly healthy be on her death bed? I didnt realize how sick I was until I saw my dad by my bedside,,,and it was a Saturday...and I knew he had a football game the next day. My dad had NEVER missed a game in his life....I knew something was wrong.

The next month was grueling. I somehow made it out of the hospital and was on bed rest at home. My mom stayed with me while my husband at the time went to work and took care of us. At the time I didnt realize it, but he slept in the hospital with me on a hard recliner chair. He was by my bedside and I dont know if I would have survived without him. I owe him a lot. Because of the clot, I was cross eyed. I had double vision, and the right side of my body was completely numb. It was almost as if I had a stroke, although there were no signs of it. My weight went from a healthy 135 lbs to 110 lbs in only a month.

Why did this happen to me??? The doctors could not figure out why....the ONLY thing that it could have possibly been, was birth control pills.........you may ask what this has to do with fitness....i will get to that in the next blog....

2009-01-06T05:49:00.000-08:00

Morning Everyone!

Just gettin up to do cardio...was thinking a bit about my family today and wanted to share a little about that. We are all molded at a young age by our parents. My parents couldnt be two more different people. First, my mother is a former high school teacher and is currently a quilter. She hasnt worked since 1979 (30 years) and spent more than half of her life raising her three children and being a full time mom. She is logical, mild mannered, quiet and has a quirky personality.

My dad was a football coach for 42 years, a coach in the NFL for almost 30 and self-described "makes coffee nervous" he is a total piece of work, anyone who meet him knows that he is a one of a kind, high strung, outrageous, intense man. But a very accomplished coach, technician and "offensive line coach" guru..... he is higly regarded as one of the best coaches in the nfl and his players loved him. I am very proud of both of my parents,, and extreemly fortunate to have benefited from their support, love and priviliges they provided......but in a word my parents are OPPOSITE

Then I have my sister and brother. My sister Jenny is the oldest. She is patient, kind, a mother, full time assistant athletic director at U. of Cincinnati, former athlete and performer. My sister will put everyone before her and will be the first to help you if you need it. She is probably one of the kindest people I have ever met in my life and Im not saying that because she is my big sister. She has always been the leader of my family.

IM in the middle

Then theres my brother Jon,,,,hes only 13.5 months younger than me. Jon is your typical youngest child, he has always had to deal with the leftovers of two older sisters but has the most carefree/spirited attitude of us all. He is an amazingly talented singer and spent years performing all over the world. He works in entertainment in NYC. Jon is one of the funniest, wittiest guys I know, a great listener and confident. You may see him leaving funny comments on this blog...hahaha.

I was very lucky in that I was supported in my endeavors in athletics, school activites and personal choices. Just wanted to give a little background so you can understand a little more as I make reference to my family in this blog.

Btw my workouts are KICKING TOTAL ASS. Since I decided to take more time and do the shows later in the year,,I feel like a huge weight has been lifted..I WANT to go to the gym and WANT to be the best I can be. Im sure there is some psychological explanation for this.

Betsy