What Is A Good Bedtime For A 4 Month Old From Fat to Fit and Fabulous

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From Fat to Fit and Fabulous

I recently had the pleasure of interviewing Kate Stewart.

In this interview, you will pick up some good advice from

Kate on weight training, nutrition, motivation and planning

all aspects of your fitness program. Even more than that,

You will be inspired by Kate’s story and what she overcame

to where it is today.

Keep a couple of things in mind. Kate works full time,

and she is a single mother of a special needs child. And

you will tell me that you can’t find time to train

and eat well?

If you want to stay young, both in how you feel and how

you look, a suitable weight training, cardio and nutrition

program is the source of youth – not diet drugs, or harmful


And oh yes, Kate managed to lose about 70 pounds and now

compete in fitness competition!

Gregg: What problems did you have as well to stay

motivated and disciplined to stick with your nutrition program

and hitting the gym on a consistent basis? With my readers and

customers, I found motivation and discipline to keep with a

programs must be the biggest obstacles.

Did this come easy to you or were the tricks you used

on track to keep up with your schedule?

Kate: Oh my, it’s never easy even for the best

the best If it were easy, no one would need to lose weight

and we would all seem step ready all the time. I have

many friends who compete in Pro and even they struggle

from time to time. I have to make the time with the workouts

work for me and my lifestyle. What works for one person and

The schedule may not work for someone else.

I think my biggest obstacle is the time

time is just the stress of making it all work and come

together. I am a single parent of several children

learning disabilities and find a balance between his needs

and my needs are sometimes a struggle. We are not mentioned there

need to have a relationship with my boyfriend of seven years.

I had to realize it’s OK to ask for help sometimes.

Another big obstacle for me was my self esteem problem.

I did not only work on myself from the outside but I was

working on helping the girl inside who was looking at me

the mirror

For motivation I set mini goals. I’m not too fond of

long-term goals but derive more pleasure from putting little

goals and then achieve them and establish new ones. When you

See you are doing your small goals like losing X pounds

week, etc., then it is fuel for the next goal.

Gregg: How did you get started with your lifestyle? In other

words, what changes you made, or planning you made, to give

yourself the best chance of success?

Kate: I had to knock all the time in my life before I took one

long said look where I was and where I went. Very tragic

things happened for so many years straight that I lost who

I was inside as well as I did not recognize myself outside.

My mother died of a terminal illness, I had a sister

died in a year of cancer and in two months my son

was born three months too early and my marriage completely collapsed

separate My ex-husband told me many times that my life had too

many shocks.

I started with small things like reading all the self help

books I could find on weight loss and nutrition. I tried

everything from Weight Watchers, South Beach and Atkins.

I finally read the book Body for Life. It really changed me

idea of ​​diet, and fitness from this point.

Until I read the book … I really only did cardio. i

train for a couple of marathons and really burn calories

let me be thin but out of shape. So I started eating

several times a day, backed up all the cardio and started

weight training. I absolutely loved the physique I found

and the nice rounded look of my muscles. I wanted more.

I am now a firm believer that you can plan for a lifetime

change without doing something. You just need to decide that you

they will DO IT!

Gregg: Preparing for a figure or bodybuilding contest is a

completely different world from regular old training and eating

“right.” Even the most motivated and disciplined people can struggle

to stick with the plans.

Most people look at athletes and think it’s easy for them

Even you (and I!) can struggle with our motivation sometimes. what

Tips to keep you motivated through contest preparation

everyday people can use in the fight to get and stay in shape?

Kate: Well, nothing comes easy even for the pros. i

believe that the best success anyone will have in preparing for a

show is plan, plan, plan.

I spend my Sunday preparing and measuring food and serving

are in containers. This makes my weekdays and packing a lot

faster and easier and takes the guesswork out of what you want

eat every day. The diet is 90% of success for me to take a big

deal of time to plan my meals.

Never leave home without a cooler of food and water. You never

know when something may appear or change and you don’t do it

come home before that next meal.

Remember also there is a great deal in the preparation of the contest that is

totally mental. For example… today is the first day of my next contest

preparation I already think about food non-stop even though I

not hungry at all. During these times I tell myself that food is

just gas, nothing more. Sometimes it helps and sometimes it doesn’t

do not do that.

As far as the fatigue that comes from training a lot … I have

no tips It’s just something I do if I want to get on that stage

and my best physique yet. You just do it.

Gregg: Most people think competitors just have to focus on training

and eat well but most of us work full time. You have the same thing

challenge everyone else has as far as time, but you must be more

more disciplined than the average person who just wants to get in shape.

What problems did you have to overcome in order to stay on track with

your fitness program? Some of the popular excuses I’ve heard

those I trained included “not enough time” (both for exercise

and eat well), “healthy food is too expensive”, “don’t see

results fast enough”, “the weights will make me big and bulky”, “there

trouble sticking to an exercise routine”. What are the obstacles

you had to overcome?

Kate: For me it wasn’t that I didn’t have enough time. (which I

not t) I wondered…if someone offered me an all-expenses paid

paid three months long vacation around the world, you would take

it? Of course I would!

Well, if I could make time to do something like that then I would

could make time to take care of my body. Create a health

live and stay around on this earth to watch my grandchildren

grow up Time would not be a problem.

The hardest part for me is the time that it took me away from me

family I have a son with multiple learning disabilities

needs his mother desperately. I had to put it in what I was

do for me as much as possible. There were many days that it

actually went and worked out with me.

The other big obstacle was that I found that there were many

people who just don’t understand. They all wanted a health

body and a healthy lifestyle but no one wanted to do the work. It

was always, “One bite won’t kill you” or “You never spend time with

we again”. I had no support at all in my daily life

Then in the gym and with my family.

I discovered that as the body changes, the world can become full

the lovers. There were many people who just started to dislike

I just because I changed myself. It was and still is good

hurt People stereotype me as arrogant without even realizing it

know that really i have tons of self esteem issues just like

all the others. I just chose to do something about it.

Gregg: How did you overcome these problems? What is the specific technique

you used to make your dreams a reality?

Kate: If you make a schedule to include training, cardio, work

and at home responsibility and stick to it, you can do it. It

takes time and a lot of discipline. Once you get used to it, you

don’t want to go back to your old habits. For example during

During the season, I didn’t have to get up at 4:00 am for my cardio

did anyway. I did this because I didn’t want to have to use

to do it all over again at this time of day.

Gregg: Go ahead and know what you know now, what would you be

did differently, if anything?

Kate: I wouldn’t change a thing except maybe I wish I didn’t

have to work a full time job. Being dedicated to a sport or this

sport is a lifelong commitment and a lifelong learning experience.

I know that I can never do it in a Pro card and that’s OK with

i I became a pro on my own when I lost over 70lbs, changed

my life and proud in my own skin.

Gregg: What would you do the same way, and you’ll continue

do, go ahead?

Kate: I have my trainer/nutritionist, Kim Oddo. It was so good

for me with patience and support in everything I do. I could not win

do it without it. It takes all the guesswork out of my programs.

I do exactly as they tell me and I succeed because of his expertise! i

love my KO!

Gregg: Do you feel that continuous feedback and motivational tools would

help in maintaining a fitness program? I always encourage my clients

to take pictures from time to time.

Kate: Absolutely. All good trainers ask this for a reason.

My coach told me before that if he can make me look good

then pictures of people looking out.

Pictures are an incredibly great idea. Sometimes we don’t think

we are changing and you take pictures a couple of weeks later and

it’s like WOW…where did that come from.

I also have a great mentor in the business who is so encouraging

for me. I can ask questions, my ugly thoughts or even just

need to talk They are there for me.

Gregg: If you would advise a close friend or family member how

to track your fitness, what would you say to them?

Kate: I wouldn’t think of it as following my footsteps. We are

so individual in every way. You have to love what you are doing

and find a way that suits you. Not everyone wants to look like one

figure competitor. Find what you love, work on such a schedule

you can work it into your lifestyle and commit to wood

for him

Gregg: What is a typical day for Kate Stewart when she arrives

training and nutrition?

Kate: Get up at 4:00 am and hit the gym for morning cardio

Home at 6:00 am and find the family shower, eat, lunch done

and out the door at 7:00

7:30 to 5:00 pm I’m at my full-time job

5:30 Back to the gym for evening cardio and weight training.

I start my meals at 6:00 am and eat every three hours straight

until bedtime. (which is usually about 9:30 PM)

My meals consist of lean protein such as egg whites, protein

drinks, chicken breast and fish. Good carbs like brown rice

and yams and lots of green vegetables.

Gregg: What are your plans for the future of fitness?

Kate: I have a very busy 2007. The first stop will be there

Arnold classic amateur. Then I’m planning on the Emerald Cup.

It will depend on how these two competitions go if I will go

on and make Jr. The USA or if I will do the Orange County and then

gathered towards the middle of the summer some national level competition.

Maybe Vegas. I plan on 5 or 6 competitions on

The next 8 months. It will be a very busy season.

Gregg: Feel free to add anything important you think I may have

missing Include any photos you want as well.


I want to thank Kate for being such an inspiration and motivation

history If you can’t find the motivation to get your own weight training,

Cardio and nutrition plan at high speed after reading this,

I’m not sure anything will give you the kick in the butt you need.

Go hit the gym!

If you want to see Kate’s before and after pictures (Wow!) go to http://www.buildleanmuscle.com/katestewart.html

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