I am a MASS MACHINE doing the "Challenge" and here's my journal!

[mattpb]

Hey MzJules,
Thanks for popping by my journal and yes it has been a long time. I guess I got so caught up in my career goals I let my fitness goals/dedication/journaling totally slide away from me and I think it had a negative effect on everything in the end. I came to realize the journaling wasn't wasting my time it actually kept me on track in all areas of my life, the dedication to post a journal online everyday and assess where you were and where you are going can have such a positive effect on your whole life and that is what I am missing.
I decided to regain focus and reading your journal today and others that participated in the Mass Machine Transformation has helped me get back on track. I didn't realize how much I missed being involved in the forum and all the positive energy it brings with it.

Matt

[MzJules]

6/13/2013

Food for thought

Personal excellence requires that you become proficient at getting the most out of your daily learning and living experiences. This begins with a commitment to make the most of each learning and performance opportunity. Excellence demands that you develop an effective way to enter a high-quality, focused, performance zone on a consistent basis. You need an effective mental plan that is capable of bringing you to a heightened state of readiness for learning and performance. Positive images, positive thoughts, and specific reminders about what you want to do and how you can best focus to do it are normally incorporated into this mental readying process.

To excel at learning, performing, or living, you must project an openness to learning and a commitment to ongoing personal growth. You must engage yourself in a continual process of self- discovery, and act upon those discoveries that lead you to your best focus and best performances. Your focus is the leader. When you discover what works best and feels best, you must follow that path, even in the face of obstacles from others who may dictate another path.

Consistent high-level performers are great at following their own best path. They carry a positive perspective, respect what works best for them, focus fully and continue to look for ways to improve. This path becomes so natural for some great performers that they are able to follow it consistently without much conscious awareness.

disciplines

1.Sit down and plan my day the night before. Look at it again in the morning before I get up ....10
2.First thing, do deep breathing, contralateral movements for balanced brain function. Stand in front of my dream board and make contact with what I want. Read my financial, relational and physical goals...10...
3.Do workout session and stretching, preparing my mind and body for the physical work it must do. ..10
4.Visualize balance, flexibility and perfect ergonomics as I work. I work smart, not hard...10
5.5 meals, planned and balanced ... Higher carbs in the morning to sustain 4 hrs of physical work and mental focus. Drink water during sessions without fail. Take supps before workout and after work is finished.... 4 meals
6.1 bodywork session and chiro adjustment per week addressing my own imbalances. Scalenes are not meant to do the work of the QL's. Keep your shoulders down and breath. Your body will follow your mind. You can change it....10
7.List in my journal everyday 1 muscle and antagonist and their tests. ...
8. Write out everyday my goals as an NMR worker. I need to be very specific about it. connect to it on a deeper level. what will it feel like and who will I be in it? .... I am an NMR worker. I make 175 an hour. this must be my priority...10
9.Stay connected to someone in family each day. Be creative about how you do it. Take care of Mom and Ken. Help John with his leg. support Brian where its appropriate. ..... CLEAR BOUNDARIES WITH EVERYONE! ...10
10.really take care of myself emotionally and mentally. Use every resource available to keep me on task and focused ie, books, podcasts, my journal, connection with like minded people ...10
***********************************
Steps Today Toward The Body I Want

Workout 2x through
upper trap, lower trap ... 60 secs each ...
bridge with adductor squeeze ... 60 sec ...
pushup super set..3 arm positions interchanging ..60 sec ...
pivot squat ..60sec ...
plank, on knees, hand to forearm switch ..60sec ...
reverse lunge knee hike...60 sec ...
air pull ..60 sec ....
unstable surface plank.. 60 sec
Diaphragmatic breathing ...15 x ...

Physically tired ... had to really push myself through this 2x ... I do not feel strong in my workouts ... how much of this is "mindset"?
there is a thought that popped up today ..."I can't do everything". Is this the underminer, the saboteur?.. AND IS IT TRUE?... Others do way more than I do at higher levels. why do I think I cannot?

stretching and rolling 20 min ... released SI joint on right ..practiced isolating and strengthening left sacral area ... stretched deep hip flexors ... balanced scalenes to Pecs ...isolating right Lat ...I am going to get this back issue dealt with once and for all.
***********************
Psychological reversals and "stuff"

Last two days I have followed my schedule at a 10. Slammin out the work and clients and 2 nights of school....right here is where the whining usually sets in..... my eating is not horrible but not controlled either. ..... examining it... I am just not paying attention. .... Listening to Skip yesterday and I have heard him say this again and again. "If you say you want something and you are not getting it or not doing what it takes to get it, then you are not uncomfortable enough where you are."

I looked through some old journals from years ago and just had to laugh. Regarding food, it's the same tape running..... When I did the Challenge there was desperation present in me. I knew nothing about diet and bodybuilding. Equipped with what I have learned from Skip, if I had that same desperation and drive I could do so much more. ....

rolling my eyes now...................... is this what I am going to be writing Jan 13, 2014? or will I be reporting 135lbs with a great pic?

I am going to have to create some pain over this .... A litany of what "won't happen" if I do not get my eating under control. A list of the things I want ... directly connected to my reaching 135lbs..... there are 2 very important things connected to this goal. Relationship and my vitality as I am aging........ Tonite I will write about this, the desire I have for relationship and the urgency I feel to stay strong and vital. ...... What it will be like if I stay here..... I will include this in my morning routine to read it and "feel" it..................... i can't think of anything else to do right now.

This is turning into an "Epic".

I'll feel like total s*** if I do not make progress by next January for starts.[/i]


What I Must Know To Be A Pro NMR


Flexion of The Neck

3. Longus Coli ... Flexor.. Origin: C1-C2 anterior ...Insertion: C3-C7 anterior
Support head inch or two off table, one hand. Ask client to hold a forward nod , chin tucked while gently trying to tip the forhead back as if to undo the nod.......watch out for client trying to lift the chin to resist (uses SCMs instead of Longus Coli.)

2. Sternocleidomastoid ...Unilateral.. same test as bilateral but turn clint's head 45 degrees. Pressure is at the side of head at the eyebrow.

1. Sternocleidomastoid .. neck flexion, Bilateral... Neck Rotation
Origin .. Top of sternum, medial one third of clavicle.........Insertion..Mastoid process
Lift head and support 3-4 inches off table. If client can hold their head up, apply light resistance downward on forehead while client resists up...watch for breath holding, chin thrust, or trying to curl abdomen to complete movement.

Antagonists: Splenius Capitus and Cervicis, tranverse spinal muscles, suboccipital muscles, Contralateral scalenes,

[henderjb]

What is GREAT?
1) Focusing on the positive
2) you are "real" & you realize you are not reaching your nutritional/weight goals
3) You know you CAN do more!

What isn't perfect YET?
1) eating habits .......... don't settle for "haven't been bad!"
2) start doing what you KNOW you can
3) make your vision reality!

I am in your corner as always Mz Jules

6/13/2013

Consistent high-level performers are great at following their own best path. They carry a positive perspective, respect what works best for them, focus fully and continue to look for ways to improve. This path becomes so natural for some great performers that they are able to follow it consistently without much conscious awareness

Physically tired ... had to really push myself through this 2x ... I do not feel strong in my workouts ... how much of this is "mindset"?
there is a thought that popped up today ..."I can't do everything". Is this the underminer, the saboteur?.. AND IS IT TRUE?... Others do way more than I do at higher levels. why do I think I cannot?

..... my eating is not horrible but not controlled either. .....

[MzJules]

6/14/13

1/13/2014 .... My Birthday ... A visualization

I open my eyes from sleep and smell coffee brewing downstairs. ..I love that smell ... I don't always drink it, just like to smell it. ... I turn my head on the pillow and look at the wall in front of me. My dream board ... filled with all my goals and pictures of what I want. There are many many quotes and pages of refinements on what I have imagined for myself.... I have looked at this everyday for 214 days. I have stood in front of it and did my deep breathing, my Brain function movements and I have looked at every detail and read every written statement of what I want. My workouts, my food plan, my financial goals, relational goals, the house I want, the income, my car, my clothes, the carpet, the trips, family, friends, a cat, plans for a wedding and pics of the body I want and women working out and every body part develop[ed to perfection. My nutritional plan is there too.
This morning as I rise I look at these things. I have reached 150.00 an hour at Healus clinic. I will soon be looking at plans to begin my own practice.... I think about this but my eyes are more focused today on one thing.....
I have spent evenings in front of this board visualizing in detail what it will feel like when I achieve these goals. ..... Sometimes I felt flat... most days It made me excited and focused on another chance to do my disciplines. to take a few more steps closer to my dream.... I think about the times of struggle and the moments I thought I would never be able to pull any of this off.... I smile at this thought......... I broke through old conditioning and patterns of thought to get here.

after my routine and eating I dress and go to the gym. today is jan 13, 2014... my birthday. .... It's still dark out as I step out of the car headphones in place and I am thinking about every movement in my weight routine .... should i get on the scale first? ... Can I wait? ... I'm excited ... I know what the scale will say already...... I check in at the front desk and kelly gives me thumbs up and smiles. She know this is the day for me. ... I smile back and laugh.
I walk into the ladies locker room drop my bag and peel my clothes off one by one. In my underwear i stand in front of the mirror and look at myself. I had forgotten how small I could be a few years ago.... I had forgotten what it felt like to look like this. I lifted when I was in my 20's. I looked good then but I was never this muscled. I look at my calves, quads, even the faint outline of abs. My arms and chest flex as I move to turn and yes.... I have even gotten my back to develop some. A great victory for me. .... I look down further and laugh... and pretty nice buns for an old girl!!...... I am proud and very happy and so grateful for how good I feel in my body again. it has been a long painful process. there were times I believed I was going to fail. times I went so far backwards before shooting forward again that i wanted to just quit.... I could not do it though.

I step up onto the scale and slide the bottom weight to 100. then I slowly work the top weight slowly up ward 20, 25, 30 ... 31, 32, 33, 34................................................ ...35. the weight begins to tilt down and holds at 135.........

I did it. ..... I have done it. ...... 135lbs.

I have lost 179lbs......................... I fill with emotion for a moment remembering where I came from ... that place of so much pain ..... then shake my head and return to who "I AM" now. I step down and begin to dress and get ready to train. .... I am not finished. the process is ongoing and one I will always continue. I have more to do and it is part of who I am now..... tears fall as I tie my shoes. tears of joy because I will stand before my family tonite... who loves me and is so proud of what I have become and they will celebrate my life today with me.... they will celebrate my victory and rejoice that I am completely present with them now. I am no longer hiding and my ability to love them has increased so much as I have come out from behind my wall..... they celebrate the strength it took. the will and discipline involved were tremendous... to me anyway..Ha! ... I think about my mentor and I have understood a little better the great level of focus it took for him to become a Champion. It is the thing that has kept me reaching.

I have uncovered physically. it is a metaphor for what I have done emotionally as well. All that fat was insulation and protection and it served me for awhile. It kept me safe but I no longer need it....... I have embraced all I am. The powerful, smart, kind, nurturing, funny, beautiful, loving, sexual, artistic, healer, successful and deeply loving and fearless woman that I am....

SHE IS OUT!!!!!

I feel a relationship coming on....... I have been preparing for "HIM". The next piece of my dream. My alpha. He is out there and I intend to find him. .....

I am ready ... for more life and adventure and helping others and making money and growing ....

and I am ready for love..... The thought energizes me and I take it and focus it toward the workout ahead.

My focus shifts as I approach the bench. Intensity .... I have also learned intensity. to be able to squeeze out the most from what I am doing for the maximum results..... I have learned to do this in all areas of my life.....

My hands hit the metal and I push ...... forward... toward the next level.
*********************************

Compound movements, supersets.. whole routine 3x ....


upper trap, lower trap ... 60 secs each ... tight back ... relaxed neck ... fussy traps
bridge with adductor squeeze ... 60 sec ... using adductors and squeezing glutes ... some resistance this evening .. had to stop a couple times my legs were burning
pushup super set..3 arm positions interchanging ..60 sec ...performed all sets ... very shallow .. tired arms from work
pivot squat ..60sec ... ..slowed down some better continuous movement ..
plank, on knees, hand to forearm switch ..60sec ... again arms and shoulders really complaining ...
reverse lunge knee hike...60 sec ... still need support for this ... did well on hike..better than the last few days
air pull ..60 sec .... tight back for this one ... iused my core
unstable surface plank.. 60 sec... rolling half ball clockwise and counter ... arms and core shakin ...
Diaphragmatic breathing ...15 x ... better rhythm .. good diaphragm lift

sprints ... down the street! ...
1. 10 secs ...
2. 20 secs...
3. 30 secs
4. 30 secs x8 .... I could do 3

Everything felt very hard and my form was not good. It's because of my nutrition. I know this................2 planned bodywork sessions next week. I am thinking about lifting again. I want to. I have to get my back stable. I am close.

[MzJules]

6/15/13

Took my photos today .....

nuff talk.... "DO"!!!!

sprints ...
1. 10 secs ...
2. 20 secs...
3. 30 secs
4. 30 secs x8 .... did 2

[b]legs are sore from sprints yesterday. stiff. I will adjust and see myself successful in everything I try..... spending time rolling tonite and a good soak and stretch..... I have some time for myself in the morning. Gonna hit the gym and treadmill.

"Mindset".... I AM 135lbs ... ... I AM 135lbs.... I AM 135lbs .... listening to MassMachine Power statements.

.

[MzJules]

6/18/13

disciplines

1.Sit down and plan my day the night before. Look at it again in the morning before I get up ....10
2.First thing, do deep breathing, contralateral movements for balanced brain function. Stand in front of my dream board and make contact with what I want. Read my financial, relational and physical goals...5..... late
3.Do workout session and stretching, preparing my mind and body for the physical work it must do. ..0 ...late
4.Visualize balance, flexibility and perfect ergonomics as I work. I work smart, not hard...10
5.5 meals, planned and balanced ... Higher carbs in the morning to sustain 4 hrs of physical work and mental focus. Drink water during sessions without fail. Take supps before workout and after work is finished.... 4 meals
6.1 bodywork session and chiro adjustment per week addressing my own imbalances. Scalenes are not meant to do the work of the QL's. Keep your shoulders down and breath. Your body will follow your mind. You can change it....NA
7.List in my journal everyday 1 muscle and antagonist and their tests. ... 10 ... writing it out
8. Write out everyday my goals as an NMR worker. I need to be very specific about it. connect to it on a deeper level. what will it feel like and who will I be in it? .... I am an NMR worker. I make 175 an hour. this must be my priority...0 ...
9.Stay connected to someone in family each day. Be creative about how you do it. Take care of Mom and Ken. Help John with his leg. support Brian where its appropriate. ..... CLEAR BOUNDARIES WITH EVERYONE! ...10
10.really take care of myself emotionally and mentally. Use every resource available to keep me on task and focused ie, books, podcasts, my journal, connection with like minded people ...10
***********************************
Steps Today Toward The Body I Want

Workout 2x through
upper trap, lower trap ... 60 secs each ...
bridge with adductor squeeze ... 60 sec ...
pushup super set..3 arm positions interchanging ..60 sec ...
pivot squat ..60sec ...
plank, on knees, hand to forearm switch ..60sec ...
reverse lunge knee hike...60 sec ...
air pull ..60 sec ....
unstable surface plank.. 60 sec
Diaphragmatic breathing ...15 x ...

I miss the weights.....

[MzJules]

6/18/13

disciplines

1.Sit down and plan my day the night before. Look at it again in the morning before I get up ....10
2.First thing, do deep breathing, contralateral movements for balanced brain function. Stand in front of my dream board and make contact with what I want. Read my financial, relational and physical goals...10
3.Do workout session and stretching, preparing my mind and body for the physical work it must do. ..0 .. cardio session later in the day
4.Visualize balance, flexibility and perfect ergonomics as I work. I work smart, not hard...10
5.5 meals, planned and balanced ... Higher carbs in the morning to sustain 4 hrs of physical work and mental focus. Drink water during sessions without fail. Take supps before workout and after work is finished.... 4 meals
6.1 bodywork session and chiro adjustment per week addressing my own imbalances. Scalenes are not meant to do the work of the QL's. Keep your shoulders down and breath. Your body will follow your mind. You can change it....Friday appointments
7.List in my journal everyday 1 muscle and antagonist and their tests. ... 10 ... writing it out
8. Write out everyday my goals as an NMR worker. I need to be very specific about it. connect to it on a deeper level. what will it feel like and who will I be in it? .... I am an NMR worker. I make 175 an hour. this must be my priority...0 ...
9.Stay connected to someone in family each day. Be creative about how you do it. Take care of Mom and Ken. Help John with his leg. support Brian where its appropriate. ..... CLEAR BOUNDARIES WITH EVERYONE! ...10
10.really take care of myself emotionally and mentally. Use every resource available to keep me on task and focused ie, books, podcasts, my journal, connection with like minded people ...10
***********************************
Steps Today Toward The Body I Want

sprints on the treadmill ... 10 sets .... 40 sec each at 4.5 .... 60 sec 2.9 in between sprints
As i did my sprints I was thinking about the weights behind me and how I wanted to go lay down on that bench and press some weight. .... I thought about my forearms and how guarded I am with them all the time now. about my back and neck and how I stretch and move and guard my whole body so it is ready to work everyday...... I thought about how Skip talked about being flexible and "finding a way". I am thinking about the moves I could do .... squats, bench press. tricep extensions and several others I could incorporate gradually. Deadlifts I cannot do or the leg press, no flys ... I am figuring this out. I will create a workout that works for me. ..... The days I have more than 3 clients ... bodyweight and cardio only. I will be creative and make this work. .......

Massively busy day ... very productive $$$ ... made my weekly goal in 9 hours

Tomorrow

1. light work day
2. gym,.... 190 days to 135lbs
3. school... NMR Pro ...150.00 an hour by dec