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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
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
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
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.
Kate: LOVE YOURSELF!
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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