Martha Personally Exposed

Martha Personally Exposed

Well this is it, I leave tomorrow morning. Last night didn’t get much sleep – I was to excited and thinking to much. My husband is such a doll – he has been so understanding and supportive, this pass whole week daily he would ask me if there is anything he could do to help for my prep. I am lucky lady to have a wonderful husband.

When my competitive season is over for this year 2006 – I am hoping to spend some more quality time with my husband – hoping to plan a weekend gateway trip the two of us – to show my appreciation, and focusing just us time!!

I have received an email this week – for a request to share with everyone on my blog– the question was – do you keep track yearly on your progress/improvements, if so can you share it with us.

Q. No Problem (every show I do a monthly body measurements, besides my body weight to see my progress and improvements). I would love to share that with you all. I have mention to you all that, few times that this is the best condition I am bring to this show. So what I would like to provide you is my last year season in New York (in Aug body measurement comparison to my current body measurement that I did early this week.

My goal this year to really bring down my lower body, smaller and tighter and more a sleeker lines. As well bring in my waist and keep my upper body tight and fullness with pretty lines. Being short (5’2) I have to be careful with my lower body – not to look so big. The focus was to downsize my lower body and tighter.

Aug/2005 Aug/2006

Widest hip: 35.3 widest hip: 32.8
Upper thigh: 21.1 Upper thigh: 19.5
Mid thigh: 19.3 Mid thigh: 16.5
Calf: 13.7 Calf: 13
Lats: 38.8 Lats: 38.5
Shoulder width: 45.5 Shoulder width: 44.5
Arm: 12.8 Arm: 12.2
Abs: 26.1 Abs: 24.9
Body weight – 123.5 body weight (early this week -114)

I will loose another 3-4lbs by Saturday night as well.
At this present time, I am please with my progress, so will see what happens from here.

When I get back from my trip I have few upcoming projects in the works – for the month of Sept and Oct will be a very demanding and busy months for me. Plus upcoming Fitness Fall group classes that I will be running starting Sept 11th , as well our Weight Loss Solution group support (weekly). For info please email: nutritionfirstinc@hotmail.com

Special Promo:

I am offering a special personal Training pkg deal for the month of Sept – please email for more info.

- Offering 2 months Group Fitness Pkg - ask for more info.
- Cooking demo – ask for more info.
- In house fitness parties – ask for more info

Coming soon I will adding to my website Competitor/ Fitness Team Leaders Profile – and upcoming group Promo we will be offering to everyone.



Quote for the day:

Allow yourself to be yourself- you can never be happy in someone else’s shoes!

Well that’s it for now, have a great weekend – I will have my first posting late next week when I get back. Crossing my fingers!

Thanks
Martha

My Final Days!

Well this is the information that I have so far - The official competitor's list for the IFBB Montreal Pro Figure contest this Sunday. These are the only competitors who have signed & returned contracts as of 8/28/06:Abdala, AlejandraAdams, MichelleEngelsmann, BarbaraFrabbriele, MelissaLeung, DebbieLombardo, MarthaLuchka, NinaMehling, ChristinaNeverauskaite, Inga

To my knowledge – you never know – there could be last minute entries.

Latest News – for coverage of the show

08-30-2006Legendary bodybuilder Flex Wheeler will be present to cover the show for Muscular Development !

My full schedule for my Show – Sunday Sept 3rd
PREJUDGING: Pro Figure - Sunday the 3rd of September at 11AM (that’s me)Pro Men Bodybuilding - Sunday the 3rd of September at 2PM
FINALS: Sunday the 3rd of September 2006 at 7PMPLACE: Montmorency College, André Mathieu Auditorium 475, boulevard de l'Avenir.

Other coverage of the show – Gary from Muscle Mag, (Canadian corner), Steve from Flex. However I don’t think they will present anything quick.

However to see contest results you can checkout www.ifbb.com (under contest results) they will either have something posted Monday or Tues the latest. You may want to check out www.flexonline.com to see if they will provide update report on the show! As well you can checkout – www.getbig.com – go to forum/board under Fitness and Figure section – to see if there is any updates!! That’s the best I can provide you at this present time.

Well I got an email from JanTana Today – in regards my airbrushing – So I am booked for Sunday early morning for 8am!! The show starts 11am. That’s a nice change – I don’t have to sleep with that fake tan / or make any mess – no worries there!! However anyone who knows me – I am so anal about being structure, and not being rushed!!!!!!

So I have a game plan for that morning – up for 4am (wash my hair set my hair in foam rollers). I will do partial make up before airbrushing (have my base foundation and my eyes done at the hotel). Finish my colour foundation/blush and lips after my tanning session is finish. I will also finish my hair there at the venue. I would like to be done everything by 9:30am (relax) and starting at 10:30am pre- pump up before I step on stage!! And yes following my meals every few hrs!!

It’s kind of nice knowing I can relax (and stress free for Friday night/ and Saturday). Sharon and I are planning to go shopping on Saturday – so that will be fun!!
Yes… Sharon is getting excited and making sure that you guys see a lot of pictures for this weekend!! I will try to do my best to get behind the scene shots for you!!
Well this week flew by so fast, Thursday is my last training day…it’s finally here! Everything is coming along great! My only biggest concern is flying issue!

Well I am all packed – my food is packed and done. All I have to do now is clean my purse.
No matter what ever the outcome of this weekend – I am grateful and bless to have taken this opportunity to be part of this great experience – and truly achieved my goals. At this present time this is the best package and condition I am presenting as an individual Athlete as well representing Canada. It makes me proud and honour to be competing in Canadian Stage in Montreal. This will truly be joyous – as well personal gratification moment for me this weekend. I just want to truly enjoy the whole weekend and cherish this weekend forever!
Once again – thank you everyone for all your support, and friendship!

If I can I will try to do another posting - before I leave if not “game on” I will touch base when I get back.

True success begins within Us!
Martha Lombardo- Grant

Aug 28th update!

The Results are in from this pass weekend show!

Europa Supershow Fitness Final Results1. Tanji Johnson2. Mindi O'Brien3. Julie Palmer4. Amy Haddad5. Angela Monteleone- Semsch6. Stacy Simons7. Julie Lohre8. Kendra Elias9. Bethany Gainey10. Sandra Wickham11. Katie Szep12. Trish Warren13. Amy Huber14. Lorie Kimes15. Karen Walcott-Williams16. Bridgette Murray17. Jane Prado18. Jennifer Cassety19. Sandie Weaver-Ward

Europa Supershow Figure Final Results1. Amanda Savell2. Michelle Adams3. D.J. Wallis4. Bernadette Galvan5. Latisha Wilder6. Kate Shelby7. Pauline Nordin8. Christine Wan9. Amy Peters10. Kirsten Nicewarner11. Mavis Tozzi (Tie)11. Jenny Guenther (Tie)13. Erica Davidson14. Petra Mertl15. Lisa Morton16. Leslie Morris17. Anna Larsson18. Ines Jimenez-Salazar19. June Munroe20. Thais Cabrices-Werner21. Elvimar Sanchez22. Natalie Benson23. Jennifer Becerra24. Juliana Malacarne25. Arina Manta26. Natasha Brown

Checkout www.bodysport.com (they gallery pictures posted).

Well this weekend I had my off – season competitive bootcamp!! We really worked hard!! It was wonderful to see all the girls – it was such a great session!!! I always look forward to seeing everyone!!

I also wanted to mention Karma – she is one of my girls who competes – and I just wanted to thank her – with all her support and friendship! Thank you Karma for your friendship and your support!! Please everyone checkout her online blog go to: http://karmaschopp.blogspot.com/

And look for her 2007 season competing in Alberta!!

Another lady I want to mention – to keep following is Tanis Hill – She is a Fitness National Qualifier – look for her 2007 season – to kick butt!! Checkout her website: www.tanishill.com

I just wanted to say thank to all the ladies who came out this weekend!! I look forward to seeing you next month bootcamp – Date: Sept 23rd. for more info please email: nutritionfirstinc@hotmail.com

I do want to mention Sharon – a great friend of mind!! This lady is truly amazing and so supportive – I am grateful to have part of the team. Thank you Sharon.

Well few more days before I leave!!
Today is my first day into my dry phase plan and training – it going to be a gruelling and demanding week (mentally) – but I am ready!!

I feel really good – mentally and physically! My goal this week is to get good sleep and stay relax.

Well today I really don’t have much to report – so I will try my best to keep you up to date!

EVERYONE HAVE A WONDERFUL WEEK!! GET OUTSIDE AND ENJOY THE SUN!

Thanks
Martha

Update - Show!

Here is the Update for this weekend Pro show...Europa Super Show Fitness/Figure:

For Figure:
1st callouts... Savell, Amanda Adams, Michelle Wallis, Julie (D.J.) Galvan, Bernadette Wilder, Latisha Shelby, Kate

For Fitness:

Palmer, Julie Johnson, Tanji O'Brien, Mindi Haddad, Amy Warren, Trish Monteleone- Semsch, Angela

This info was Pre-Judging Callouts..I will keep you guys posted!!
Stay Tune!

Well this weekend is going to be a busy and long weekend! I have my off season competitive bootcamp for saturday (from 10- noon), then later in the afternoon I will get my nails done. And Saturday night - I will be doing a Practice run with my stage make up.

Sunday - get my hair done at noon, plus I have a staff meeting to go to - and do my training - so my whole weekend is pretty solid!! My goodness - the time is just flying!!

This week has been a great week for good sleeping patterns.. crossing my fingers – hope stays that way.

This Morning - I had my Competitive ladies Training session (early 6am) . Today it was only Mel - this lady is amazing and kicks butt!! And thank you Mel for the beautiful flowers, wishing well for next weekend!

I just wanted to thank my friends, and all the emails and support that I have received these pass two weeks – I am bless to have good and caring supporters! It truly means alot to me! Thank you again!

Well that's it for now - stay tune for more updates!!

Anyone who is interested my upcoming fall programs please emai me for info: nutritionfirstinc@hotmail.com

thanks

Martha

Beautiful Day!

HI Everyone!!

Wow – what a beautiful day! Today was my day off from WORK!! Talk about a nice change – of pace for me!! Beside getting all my training and cardio..I kept things very simple and relaxing day for me!!!

Today I got a pedicure done – it felt so good just to sit there and relax and shut my body and brain and enjoy the moment. I had a big smile on my face!! This day was a perfect day – I don’t wan this day to end!

As my final days are coming – like I said in my other blog updates – I will make sure I have everything done and ready by Sunday night. So early into next week – I can just sit back (beside cardio and training) and relax and get good sleep at nights.

Plus making sure my work load with clients (for designing programs and diets are done by this weekend).Into early next week not to demanding for me.

Question of the DAY from a email fan:

Q- What do you eat – or what do you do for food, when you are travelling?

A- Really simple!! I prep my diet food advance freeze it (and put them individual zip log bag and labelled). Because my show is on Sunday, and I will be leaving on Friday.
- I have a travelling mini plug in cooler bag that I bring with me (that I storage all my food for Friday/sat and Sunday meals that I need).
- Plus I have a portable mini cooker pan (to heat and cook food if needed). Its pretty handy.
So everything is taken care of and done!!
- I usually do all my cooking day before I leave and freeze over night and loaded it up for the following morning.

Well that’s it for now!! Stay tune for more updates!!

Have a great night – everyone!

Thanks
Martha

Self – Commitment

Self – Commitment

There is not much use climbing the ladder part way. People who succeed have the single – minded devotion to their goal that is best described as total commitment. They have the ability and desire to work to top capacity.

By: Joyce Brothers

Besides the weather going up and down…today was a great day!!! I had a great back workout! I also had a massage done – talk about total paradise! My last booking for a massage will be this Friday – can’t wait!!

I heard from Mike today (my coach)… he truly made my day!! Progress is coming along great!! From this point on just enjoying the journey ahead!! This show personally for me, is truly about celebration and enjoyment of my personal accomplishments and positive transformation that I gain! The key goal here – to ENJOY THIS OPPORTUNITY AND EXPRESS THAT ON STAGE! The rest is basically icing on the cake.

Special announcements:

Thank you Ruth Silverman – Fitness Reporter for Iron Man Magazine. There is a picture of me (Backstage from the Cal Pro Edition). Iron Magazine Issue – Sept 2006. This lady is so cool! She was taking bunch of pictures of us backstage!!!

Okay – the number one question of the week (that I been getting lots of email this week – asking me).

Q – What is the first thing you will eat on Sunday night after the show??


A – (no meat that’s for sure)! Well there is a list for me: In this order
- bread
-pasta - lots of pasta!!!!
-anything with chocolate!!! To finish it off!!
I can promise you – which I will make myself sick…

Q- what is one thing you won’t miss?

A- Oh this is so easy for me – I am hoping for least 2 or 3 days – no weights are CARDIO FOR ME!!! Give my body and mind a break!!

Q – Walk us through your morning before show time.

A. Wow! Depending when pre-judging is (this show is 11am).
-wake up 4am (meal)
-5am wash my hair and get my hair set.
-see jantana for my final airbrushing.
-7am make up done
-7:30am meal
-8am finish my hair
-8:30am relax ( I usually have everything pack for backstage the night before).
-9:30am meal
-9:45am head to the theatre ( Athletes need to be backstage 1hr before).
- I will eat again 30 minutes before I go on stage.
-Between rounds – just stay relax and stay focus!

Night show…

I just go back and rest and stay off my feet.
- two hr before I have to leave if need I will touch up my hair and make. Plus continue eating my meals every few hrs.
- Repeat the same pattern for the night show!!

One thing that I am really bad for is taking pictures (backstage)..so I will promise you guys that I will do that for this show!!!

I find the night show (the program usually runs pretty long) everyone is getting tired and hungry, and they just want to hurry up and go eat!! It’s such along day for the Athletes. But having my husband and Sharon there – I have already told them they have to take pictures – no matter what!! I will make sure – I get this posted to you all ASAP!!

Now I can’t promise you for sure – what I will try to do starting from Friday right through the day of the show – take lots of picture (exclusive behind the scene stuff). I will do my best to provide that for you!!

Someone has asked me will this be online broadcast update for this show or providing online blog. I don’t think so. I don’t think Terry from www.bodysport.com will be there to cover this show! However they will post the results – I think by Monday afternoon – go to: www.ifbb.com (go to contest results).

Well that’s it for now, stay tune for more updates!

Thank you
Martha

There is not much use climbing the ladder part way. People who succeed have the single – minded devotion to their goal that is best described as total commitment. They have the ability and desire to work to top capacity.

By: Joyce Brothers

Besides the weather going up and down…today was a great day!!! I had a great back workout! I also had a massage done – talk about total paradise! My last booking for a massage will be this Friday – can’t wait!!

I heard from Mike today (my coach)… he truly made my day!! Progress is coming along great!! From this point on just enjoying the journey ahead!! This show personally for me, is truly about celebration and enjoyment of my personal accomplishments and positive transformation that I gain! The key goal here – to ENJOY THIS OPPORTUNITY AND EXPRESS THAT ON STAGE! The rest is basically icing on the cake.

Special announcements:

Thank you Ruth Silverman – Fitness Reporter for Iron Man Magazine. There is a picture of me (Backstage from the Cal Pro Edition). Iron Magazine Issue – Sept 2006. This lady is so cool! She was taking bunch of pictures of us backstage!!!

Okay – the number one question of the week (that I been getting lots of email this week – asking me).

Q – What is the first thing you will eat on Sunday night after the show??


A – (no meat that’s for sure)! Well there is a list for me: In this order
- bread
-pasta - lots of pasta!!!!
-anything with chocolate!!! To finish it off!!
I can promise you – which I will make myself sick…

Q- what is one thing you won’t miss?

A- Oh this is so easy for me – I am hoping for least 2 or 3 days – no weights are CARDIO FOR ME!!! Give my body and mind a break!!

Q – Walk us through your morning before show time.

A. Wow! Depending when pre-judging is (this show is 11am).
-wake up 4am (meal)
-5am wash my hair and get my hair set.
-see jantana for my final airbrushing.
-7am make up done
-7:30am meal
-8am finish my hair
-8:30am relax ( I usually have everything pack for backstage the night before).
-9:30am meal
-9:45am head to the theatre ( Athletes need to be backstage 1hr before).
- I will eat again 30 minutes before I go on stage.
-Between rounds – just stay relax and stay focus!

Night show…

I just go back and rest and stay off my feet.
- two hr before I have to leave if need I will touch up my hair and make. Plus continue eating my meals every few hrs.
- Repeat the same pattern for the night show!!

One thing that I am really bad for is taking pictures (backstage)..so I will promise you guys that I will do that for this show!!!

I find the night show (the program usually runs pretty long) everyone is getting tired and hungry, and they just want to hurry up and go eat!! It’s such along day for the Athletes. But having my husband and Sharon there – I have already told them they have to take pictures – no matter what!! I will make sure – I get this posted to you all ASAP!!

Now I can’t promise you for sure – what I will try to do starting from Friday right through the day of the show – take lots of picture (exclusive behind the scene stuff). I will do my best to provide that for you!!

Someone has asked me will this be online broadcast update for this show or providing online blog. I don’t think so. I don’t think Terry from www.bodysport.com will be there to cover this show! However they will post the results – I think by Monday afternoon – go to: www.ifbb.com (go to contest results).

Well that’s it for now, stay tune for more updates!

Thank you
Martha

POSITIVE – Affirmation!

I do a lot of Affirmation – action (self talk prep) on a daily routine. Especially these last two weeks before my show.

I create a mental action plan to build a solid foundation for myself and help me to reinforce inner balance and peace. It also helps me to keep focus and creating a positive inner energy!
My last final two weeks I have everything written down – and right up till the day of the show ( my personal outline/ and personal goals what needs to get done and accomplish).

For me the key elements to keep me in focus is:
-self talk prep (daily)
-daily goal setting
-Organize – (plan ahead)
-finding inner balance and peace
-I like everything structure (with work/business as personal things)
-Into my last week – I really try to keep things simple as possible ( so I can get my body and mind relax and peaceful state).
-avoid all stress if possible – limit taking on any additional task (into my final week)
-good sleeping patterns – ARE A MUST!
I FOUND THIS GREAT ARTICLE THAT GIVES YOU A TRUE UNDERSTANDING OF POSITIVE – Affirmation!
Affirmations
By Robert Musgrave

Affirmations are simply self talk, a statement repeated until it is accepted by the mind as a personal truth. We use self talk all the time but, often in a negative sense of 'I cannot' rather than 'I can'. Everyone has a different perspective of what is and what is not real for them. There is also a tendency to treat affirmations as a magic panacea rather than a way of guiding thoughts in a consistent and carefully orchestrated manner.
An important cornerstone of using affirmations is knowing and acknowledging where you are at this moment. This is not difficult, look at your life as it is now, be honest with yourself. Life will continue to repeat challenges, probably of the same nature until a situation is handled, though the circumstances will vary.
Decide where you want to be, determine a goal or target (and no goal is too big), choose an affirmation. Reaching that goal, depending on how far it is removed from your current position will most probably require several if not many distinct but attainable steps. The process is more powerful if you can take physical action to build a symbiotic relationship between affirmation and action, the two become mutually reinforcing.
As an example, consider say, that you wish to become physically fitter but, at the moment you are a couch potato. Writing an affirmation to the effect that you an Olympic athlete will not be believable and will undoubtedly be rejected by your mind. It is simply too large a leap. After all you know exactly what you weigh and all your other physical characteristics don't you? You know that because of your age, size etc. you could not take part in an Olympic meeting don't you? (Oscar Swahn first won a gold medal at the age of 60 and returned to the Olympics at the age of 72).
This mental rejection is one reason why many report failure to successfully use affirmations and usually give up. However, if you finesse your mind with a stepped approach, or to borrow the Japanese word 'kaizen' (the art and science of continual incremental improvement) the process becomes believable, achievable and even enjoyable.
To continue with the example, after deciding and resolving to become physically fitter, at least to reach a state of increased physical energy where you feel fit. The easiest method to begin physical exercise is with a ten minute walk. Write your affirmation, something like 'I [ am, (am becoming), choose to be, can be,] physically fitter'. Take action to reinforce the affirmation, actually do the ten minute walk, repeating ( actually speaking it, if possible) the affirmation during the walk. Afterwards, congratulate yourself, make sure that you acknowledge to yourself what you have accomplished. This is vitally important, you must acknowledge your success and try to feel the feeling of accomplishment and enjoy it, celebrate it as a victory. That will help provide the impetus to continue. Repeat the exercise the same day if possible, if not, then the next day preferably at the same time.
By doing this you are laying the ground work for establishing a habit. Once the habit is established then you can take the next step. Extending the walking time to say twenty minutes and so on. Later you may consider further alternatives of other types of exercise but, always within your physical limits ( to prevent injury) but continually extending them in an acceptable and believable way. This scenario can be translated to any objective.
Generating a habit in this way is very powerful because the mind begins to process at the subconscious level. The time taken to achieve a habit varies but will probably be a minimum of 26 days according to scientific research. The ideal is to continue until the action is habituated, this will become obvious as you will no longer require any conscious effort to complete the thinking or the action step.
Required repetition rates vary considerably with the individual and starting point, intended goal and the extent of belief in the outcome. Suggestions vary widely from ten to fifteen minutes to 1000 times or more a day, a better rule of thumb would probably be as often as possible throughout each and every day until the desired outcome is realised.

Thank you
Martha

POSITIVE – Affirmation!

I do a lot of Affirmation – action (self talk prep) on a daily routine. Especially these last two weeks before my show.

I create a mental action plan to build a solid foundation for myself and help me to reinforce inner balance and peace. It also helps me to keep focus and creating a positive inner energy!
My last final two weeks I have everything written down – and right up till the day of the show ( my personal outline/ and personal goals what needs to get done and accomplish).

For me the key elements to keep me in focus is:
-self talk prep (daily)
-daily goal setting
-Organize – (plan ahead)
-finding inner balance and peace
-I like everything structure (with work/business as personal things)
-Into my last week – I really try to keep things simple as possible ( so I can get my body and mind relax and peaceful state).
-avoid all stress if possible – limit taking on any additional task (into my final week)
-good sleeping patterns – ARE A MUST!

I FOUND THIS GREAT ARTICLE THAT GIVES YOU A TRUE UNDERSTANDING OF POSITIVE – Affirmation!
Affirmations
By Robert Musgrave

Affirmations are simply self talk, a statement repeated until it is accepted by the mind as a personal truth. We use self talk all the time but, often in a negative sense of 'I cannot' rather than 'I can'. Everyone has a different perspective of what is and what is not real for them. There is also a tendency to treat affirmations as a magic panacea rather than a way of guiding thoughts in a consistent and carefully orchestrated manner.

An important cornerstone of using affirmations is knowing and acknowledging where you are at this moment. This is not difficult, look at your life as it is now, be honest with yourself. Life will continue to repeat challenges, probably of the same nature until a situation is handled, though the circumstances will vary.

Decide where you want to be, determine a goal or target (and no goal is too big), choose an affirmation. Reaching that goal, depending on how far it is removed from your current position will most probably require several if not many distinct but attainable steps. The process is more powerful if you can take physical action to build a symbiotic relationship between affirmation and action, the two become mutually reinforcing.

As an example, consider say, that you wish to become physically fitter but, at the moment you are a couch potato. Writing an affirmation to the effect that you an Olympic athlete will not be believable and will undoubtedly be rejected by your mind. It is simply too large a leap. After all you know exactly what you weigh and all your other physical characteristics don't you? You know that because of your age, size etc. you could not take part in an Olympic meeting don't you? (Oscar Swahn first won a gold medal at the age of 60 and returned to the Olympics at the age of 72).

This mental rejection is one reason why many report failure to successfully use affirmations and usually give up. However, if you finesse your mind with a stepped approach, or to borrow the Japanese word 'kaizen' (the art and science of continual incremental improvement) the process becomes believable, achievable and even enjoyable.

To continue with the example, after deciding and resolving to become physically fitter, at least to reach a state of increased physical energy where you feel fit. The easiest method to begin physical exercise is with a ten minute walk. Write your affirmation, something like 'I [ am, (am becoming), choose to be, can be,] physically fitter'. Take action to reinforce the affirmation, actually do the ten minute walk, repeating ( actually speaking it, if possible) the affirmation during the walk. Afterwards, congratulate yourself, make sure that you acknowledge to yourself what you have accomplished. This is vitally important, you must acknowledge your success and try to feel the feeling of accomplishment and enjoy it, celebrate it as a victory. That will help provide the impetus to continue. Repeat the exercise the same day if possible, if not, then the next day preferably at the same time.

By doing this you are laying the ground work for establishing a habit. Once the habit is established then you can take the next step. Extending the walking time to say twenty minutes and so on. Later you may consider further alternatives of other types of exercise but, always within your physical limits ( to prevent injury) but continually extending them in an acceptable and believable way. This scenario can be translated to any objective.

Generating a habit in this way is very powerful because the mind begins to process at the subconscious level. The time taken to achieve a habit varies but will probably be a minimum of 26 days according to scientific research. The ideal is to continue until the action is habituated, this will become obvious as you will no longer require any conscious effort to complete the thinking or the action step.

Required repetition rates vary considerably with the individual and starting point, intended goal and the extent of belief in the outcome. Suggestions vary widely from ten to fifteen minutes to 1000 times or more a day, a better rule of thumb would probably be as often as possible throughout each and every day until the desired outcome is realised

Thank you
Martha

12 More days!

HI Everyone!

I hope everyone had a great weekend. Well 12 more days left!! Today was a great day! I love when I have days like this – everything run nice a smooth and feeling great!!I am pretty excited that this week is my last week of training phase – and starting this Sunday will be my dry phase eating plan / and conditioning workout for next week.

I just can’t believe how fast the time goes!Well here is my rundown for this week Plan:

4am cardio sessionwork
with clients
early afternoon training/ and cardio
sessionwork with clients
last cardio around 7:30pm-
go tanning for 8:30pm – I have been so bad (so starting today right up till next Thursday I will have to go everyday – to get some colour)!
- I see my hair dresser
this Sunday- I have a competitive training group for Friday 6am
- I have my off season competitive bootcamp this Saturday 10am-
Sunday afternoon – I will have everything pack – to go for Montreal.

- Next Tuesday I will get my nails and eye brows done!! Looking nice and groom!- Next Wed will be my last day at work.

- All Clients I will be away from Aug 31st – till Sept 5th

I just wanted to thank Karma – who is a Figure Competitor (place 2nd this year Alberta Provincial show). This lady is so amazing and have such amazing energy!! She has posted the poster for the Pro Figure Montreal info and mention my name – thank you sweet heart! Looking forward to seeing you this weekend!I will try to take some pictures this weekend of the off season competitive bootcamp!Stay tune everyone

– I will try to keep you updates daily if I can!!!

ThanksMartha
Nothing spledid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances!

Note: I wanted to wish My good friend Latisha Wilder go luck this weekend and Julie Palmer! I will keep you guys posted as well!

14 More days…before the big day!!

Well this week has been a tough long week for me (really busy) plus trying to get all my cardio in…. To be honest with you I have never enjoy doing cardio session. But its one of those things – has to get done!!

This week will be my last week of weight training session. Into the following week Sunday Aug 27th will be my week of dry phase. Count down.

I am really excited – But I won’t get really excited until I get in Montreal – you know me I HATE flying.

Well trying to get everything plan and ready – plus my upcoming fall programs that I will be running.

Note: This coming Saturday Aug 26th off season Competitive Bootcamp – for more info please email.

Note: Friday Aug 25th – 6am competitive training session – email for more info.

There are few people I want to take time to acknowledge here – and thank!

Congrats to Tracy who is one of my clients who have lost over 60lbs since Jan/2006, what a great lady – and a wonderful friend to have.

Congrats to Shaif – who has lost over 20lbs – my die hard client – I love his energy!!

My Early bird group classes – I am so grateful to have such a great group – they are like my second family.

Competitive Team/Group – I have really luck out this year!! We have such a kind and supportive group. I am so proud of them!

And friends/husband – they are my solid rock!!

Plus I would like to thank Sharon – this lady is amazing – thank you for being there for me- I am truly looking forward to having you their with me at show in Montreal!!

Oh Good NEWS… I am bless to have wonderful and kind clients – my client Carlyn who works for Westjet… was very kind to give me a buddy pass – so my husband can come out to my show!! Thank you Carlyn! And I am a lucky girl to have my husband coming out!!! I have to set rules with my sweet heart. I find my husband gets so stress out when I compete. He gets so nervous…its cute to see!! The good thing he will have Sharon with him as well Darren (his food buddy).

This pass week – I found this interesting Article on Post contest Blues – that I think you will find this very interesting. I would like to share this with you – its written by: Traci Redding.

Post Contest Blues by Traci Redding We all go through it. It is part of competing, yet every time we say we are not going to do it, we inevitably do. What is it? It’s the problem of rebounding and gaining weight. Many of us experience this problem. I personally wanted to write this article because I feel there is a great need for it! I have talked with many women who compete and after spending time researching and interviewing these women they all had one thing in common. After a show, most of us experience instant weight gain and depression or what I like to call "post contest blues"! Obviously it is impossible to stay in Contest shape year round, yet we are so miserable when we can’t stay in that shape. It is unrealistic to walk around at 4-6% body fat and dehydrated. Unfortunately unless a competitor looks like she does in those contest photos she feels fat! I am going to tell you a story about a competitor and I want you to see if you can relate.... It is time to get on that stage and show the judges what she has been doing all year. Her tank is completely empty, hardly any body fat and no water, she is exhausted and depleted! She gets on stage and she shows the judges what she has been working on all year! All the preparation, dieting and posing practices have gotten her to the point she is and it is all up to the judges, her work is done! She is in the best condition ever and she feels ready! It is Saturday night and all the judging is over and the results are in!! She doesn't place top 5, but makes the top ten so that makes her happy!! It is now time to celebrate and relax. She choices her food wisely knowing that it can be dangerous to eat and drink too much, as she has experienced this before! So after eating and drinking she climbs into bed feeling exhausted, elated and completely full!!! The next morning comes and she is distracted by photo shoots and plans of returning home, she feels great and her body looks even better than the night before. It is time to return home and back to work! As she gets back into the groove of her life and how she is on a day-to-day basis she realizes that her shows are over for the year and she is not so sure how to handle it! After 1-2 days she has already gained back anywhere from 6-8 pounds, which is of course mostly water, but still 6-8 pounds is 6-8pounds! As she reflects on her placing and the results of her season she feels sad and depressed wondering if this sport is really for her. After attending happy hour and dinner with friends pretty much every night since she has-been back and don't forget the sweets that everyone feels she should eat, since she has been "depriving" herself for 6 months she feels utterly disgusted and miserable!!! So after 1-2 weeks of this she steps on the scale and looks down and OH MY GOSH! She has gained 20 pounds!! She then starts crying and stating how fat she is and she cannot believe that she did this to herself, why did she do this, she said over and over how she was not going to do this, yet she did! So now not only is she feeling fat and ugly, she is depressed and just wishes she could be normal and not feel this way! The truth is she is not normal, she never was normal and she will never be "normal"! Normal people are not 6% Body Fat, normal people don't train and diet like Bodybuilding/Figure/Fitness competitors!! So even though at this point she is about 12-13% body fat and still way above the average person, she feels fat! None of her clothes are fitting her and she hates the thought of even looking in the mirror or going anywhere, especially to a Show where everyone knows her. She knows the first thing they are going to think and say is "Man, she got fat!", anywhere else people would be going on and on about how fit she is. This is indeed one very tough industry. So about 4-6 weeks goes by and she starts feeling somewhat back to normal and not sooooooo swollen and miserable. She decides that it is time to stop obsessing about her weight and start focusing on making changes for the better on her physique and putting a better package on the stage. Her hormones are starting to return to normal and now she is thinking rational thoughts and making plans for her future in competing! Not every competitor feels this way, this is an extreme case, but I truly believe that most competitors go through what I call "post contest blues". All of the above emotions are valid and understandable, although it is extremely important to realize how you are feeling you should try to find someone around you that understands what you are going through and can support you. It is unrealistic to walk around all year in contest shape. It is to taxing on one's body and very unhealthy! I believe the key, is to set realistic goals that are attainable year round. I think that it is best to stay about 10-12 pounds away from contest weight. It is critical to find balance in the off-season and not get too far away from contest condition. Remember, most of your work is done in the off-season, that is when you are making the changes, that is when you are sculpting and shaping your physique. Once you start dieting not many changes in your muscles will be made, due to the calorie deficit and extensive cardio training that we typically have to endure. So, all in all I just wanted to convey how important it is to create stability in your diet and training and not go to the extreme. Also, I think it is important to learn to appreciate a fuller physique and understand that you are not fat. It is a very tough industry and it is very exhausting to constantly be in the spotlight. You feel as if you are under the microscope and that everyone is watching you and judging every move you make regarding eating and training. Like I have said before, you are not normal and you should be thankful for that! Embrace who you are and work on being happy with yourself and how you look year round.


Thanks
Martha

Picture - Motor City show!

Here is a picture (that I found ) from the IFBB Pro Figure - Motor City!

The girls look great. This is the top 4 ladies!

Congrats to all the ladies - they looked great!

Enjoy where you're going

HI Everyone!!

I hope everyone had a great weekend! I am finding the days are just flying by - so fast!!

• Lately I have been getting a lot of emails – (and the most common question I get ask is what my typical day looks like.
  
  So I have provided you – how my full day looks like: Its very structure – routine!!
  
  -4am wake up
  -4:30am my first cardio session
  -meal after my cardio session
  -6am work (Personal Training w/ client)
  -6:30am Group fitness bootcamp session
  -7am client
  -meal here
  -8am client
  -9am client
  -meal
  -10am client
  -between 11- noon follow up emails/ planning diets/ programs
  -noon group fitness class
  -meal
  -second cardio session here.
  -Meal
  -Between 2-4pm follow up emails/ diets and doing programs
  If I have an hr slot free (I will try to rest) – to recharge myself
  -Training session here.
  -6pm Meal
  -7pm spend quality time with my husband/ and same time prep my stuff for the next day.
  -8pm – last cardio session
  follow by my last meal of the day.
  -9pm (shower and relax for an hr – and ready for bedtime)

Everything I do I prioritize the things that needs to be done in order. I am really bless for my husband, who is very understanding and his support with everything I do. He understands - as I am getting ready for my show and plus my business, and other projects that I am involved - he really supports me 100%. Thank god for him!!

Well this weekend is the only weekend I have off - I am really looking forward to just doing nothing - besides training. This is the last weekend I have off until my show in Sept 3rd weekend. I am really going to enjoy every minute!!

Update News:

- hosting off season bootcamp Aug 26th In Calgary, Alberta (world gym)

- this coming friday 6am group competitive training session (please email for more info)

-starting this hosting weekly weight loss solution (group support) (email for more info).

I have found this great write up on enjoy where you're going!!!

Enjoy where you're goingHow many moments do you fail to enjoy simply because you don't allow yourself to enjoy them? How many days do you go through without permitting yourself even a few minutes of pure and unrestrained joy?Look at the people who are most effective at what they do, and you'll find people who are enjoying themselves. Have you ever heard of anyone who became a spectacular success by being miserable? Probably not.Enjoyment doesn't require you to abandon your discipline, your ambition, your responsibility or your focus. There are countless ways to enjoy yourself while staying positively on track.Enjoy life today, even though it is not perfect. The more you enjoy, the closer you'll come to making your life into exactly what you want it to be. Enjoy your success not just after you've achieved it, but also while you're working to bring it about. Enjoy where you're going, not just where you've been. Enjoy the process of success, and you'll have much more of it. Enjoy yourself each day, and those days will lead you to great things.Copyright 2003 Ralph S. Marston, Jr

How many moments do you fail to enjoy simply because you don't allow yourself to enjoy them? How many days do you go through without permitting yourself even a few minutes of pure and unrestrained joy?Look at the people who are most effective at what they do, and you'll find people who are enjoying themselves. Have you ever heard of anyone who became a spectacular success by being miserable? Probably not.Enjoyment doesn't require you to abandon your discipline, your ambition, your responsibility or your focus. There are countless ways to enjoy yourself while staying positively on track.Enjoy life today, even though it is not perfect. The more you enjoy, the closer you'll come to making your life into exactly what you want it to be. Enjoy your success not just after you've achieved it, but also while you're working to bring it about. Enjoy where you're going, not just where you've been. Enjoy the process of success, and you'll have much more of it. Enjoy yourself each day, and those days will lead you to great things.Copyright 2003 Ralph S. Marston, Jr

Have a great day.

Martha Lombardo

Aug Updates!

SUMMER IS ALMOST OVER



Summer is almost over. Where does the time go? Everyone adjusting into a routine again, school just around the corner. Everybody busy fall schedule – and shorter daylight! I personally love the fall season. I always find when Sept month hits – the months fly by so fast – before you know its Christmas. I know I am jumping ahead of myself here.

Updates:

22 more days – before the big day!!! I am finding myself at night off and on not sleeping. I am thinking to much and getting very excited…that I have to stop doing that. But I get myself so worked up and when I do my night visualization I got so excited – I am wired!! I am driving my husband nuts! When I get like this –he can’t sleep either. Well starting this weekend – I will be finalizing everything that I have to bring to Montreal. I know its three weeks out – I like to plan and have everything done and packed ahead of time. I am really looking forward to this show. Montreal is a beautiful city and the food is great!! Plus I am looking forward to seeing the other girls and my good friend Christina who is also competing as well. Plus my good friend Sharon coming with me! I am really excited for her – she has never seen a Pro show before. So will have lots of fun!

I have been getting lot of request on what my schedule consist of few weeks out before show day? So here it goes:

I am up at 4am doing my first cardio
- cardio now final stage 3 session / interval session as well sprints
- training 5 days on and weekends off
- cardio is everyday..I look forward for Sunday ( I only do one cardio session).
- meals 8- to 9 meals a day every few hrs.
Plus I work Mon thru Friday 6am till 1pm at the World Gym, and on top of that doing my online clients.
- my last cardio session of the day is 7pm at night, then go for a tan around 8:30pm – after that relax for an hr and ready for bedtime. My schedule is very structure. At this point and so close to the show – I try to keep things simple.
- After this weekend it will be three weeks out…. Countdown.
- I have already book my hair and nails – all the little details that needs to get done.
- Plus working I am trying to get everyone booked for there one on one session and diet plans done within this next 2 weeks. So coming into the last week I keep things simple and low stress for me.

Other News;

- Congrats to Tanis Hill my fitness girls ( who is a National qualifier) she has been accepted to the Arnold Classic 2007… I am so proud of her. Check out her website: www.tanishill.com

- Next competitive off season bootcamp Aug 26th for more info email me: nutritionfirstinc@hotmail.com

- Fall Winter schedule (group fitness session) starting Sept 11th week

- I am taking booking for the month of Oct – for more info email me.

IFBB PRO SHOW – UPDATES:

- This weekend is IFBB Pro Figure Motor City show – stay tune I will keep you up to date on this!!!

Thanks
Martha

Aug Update!

SUMMER IS ALMOST OVER



Summer is almost over. Where does the time go? Everyone adjusting into a routine again, school just around the corner. Everybody busy fall schedule – and shorter daylight! I personally love the fall season. I always find when Sept month hits – the months fly by so fast – before you know its Christmas. I know I am jumping ahead of myself here.

Updates:

21 more days – before the big day!!! I am finding myself at night off and on not sleeping. I am thinking to much and getting very excited…that I have to stop doing that. But I get myself so worked up and when I do my night visualization I get so excited – I am wired!! I am driving my husband nuts! When I get like this –he can’t sleep either. Well starting this weekend – I will be finalizing everything that I have to bring to Montreal. I know its three weeks out – I like to plan and have everything done and packed ahead of time. I am really looking forward to this show. Montreal is a beautiful city and the food is great!! Plus I am looking forward to seeing the other girls and my good friend Christina who is also competing as well. Plus my good friend Sharon coming with me! I am really excited for her – she has never seen a Pro show before. So will have lots of fun!

I have been getting lot of request on what my schedule consist of few weeks out before show day? So here it goes:

I am up at 4am doing my first cardio
- cardio now final stage 3 session / interval session as well sprints
- training 5 days on and weekends off
- cardio is everyday..I look forward for Sunday ( I only do one cardio session).
- meals 8- to 9 meals a day every few hrs.
Plus I work Mon thru Friday 6am till 1pm at the World Gym, and on top of that doing my online clients.
- my last cardio session of the day is 7pm at night, then go for a tan around 8:30pm – after that relax for an hr and ready for bedtime. My schedule is very structure. At this point and so close to the show – I try to keep things simple.
- After this weekend it will be three weeks out…. Countdown.
- I have already book my hair and nails – all the little details that needs to get done.
- Plus working I am trying to get everyone booked for there one on one session and diet plans done within this next 2 weeks. So coming into the last week I keep things simple and low stress for me.

Other News;

- Congrats to Tanis Hill my fitness girls ( who is a National qualifier) she has been accepted to the Arnold Classic 2007… I am so proud of her. Check out her website: www.tanishill.com

- Next competitive off season bootcamp Aug 26th for more info email me: nutritionfirstinc@hotmail.com

- Fall Winter schedule (group fitness session) starting Sept 11th week

- I am taking booking for the month of Oct – for more info email me.

IFBB PRO SHOW – UPDATES:

- This weekend is IFBB Pro Figure Motor City show – stay tune I will keep you up to date on this!!!

Thanks
Martha

Aug updates!

SUMMER IS ALMOST OVER



Summer is almost over. Where does the time go? Everyone adjusting into a routine again, school just around the corner. Everybody busy fall schedule – and shorter daylight! I personally love the fall season. I always find when Sept month hits – the months fly by so fast – before you know its Christmas. I know I am jumping ahead of myself here.

Updates:

22 more days – before the big day!!! I am finding myself at night off and on not sleeping. I am thinking to much and getting very excited…that I have to stop doing. But I get myself so worked up and when I do my night visualization I got so excited – I am wired!! I am driving my husband nuts! When I get like this –he can’t sleep either. Well starting this weekend – I will be finalizing everything that I have to bring to Montreal. I know its three weeks out – I like to plan and have everything done and packed ahead of time. I am really looking forward to this show. Montreal is a beautiful city and the food is great!! Plus I am looking forward to seeing the other girls and my good friend Christina who is also competing as well. Plus my good friend Sharon coming with me! I am really excited for her – she has never seen a Pro show before. So will have lots of fun!

I have been getting lot of request on what my schedule consist of few weeks out before show day? So here it goes:

I am up at 4am doing my first cardio
- cardio now final stage 3 session / interval session as well sprints
- training 5 days on and weekends off
- cardio is everyday..I look forward for Sunday ( I only do one cardio session).
- meals 8- to 9 meals a day every few hrs.
Plus I work Mon thru Friday 6am till 1pm at the World Gym, and on top of that doing my online clients.
- my last cardio session of the day is 7pm at night, then go for a tan around 8:30pm – after that relax for an hr and ready for bedtime. My schedule is very structure. At this point and being so close to the show… I keep things simple. There’s not much outside social activities for me. Its pretty well work/train/eat and sleep. Yeah it’s pretty boring!! You have to love what you do and I do!

Other announcements:

- Congrats to Tanis Hill my fitness competitor girls ( who is a National qualifier) she has been accepted an invite 2007 Arnold Classic – amateur Fitness and Figure show! I am so happy for her. I will be guiding her every step of the way…follow her journey as she preps for this show – go to her website: www.tanishill.com

- Olympia weekend is Sept 28th – till Oct 1st in Vegas, I am keeping my fingers cross hope I will be competing in that show.

- Checkout David Ford this month update website: www.albertabodybuilding.com I did a shoot with him in July – so coming soon new update photos of me ( I will be adding this to my website). David is very talented and a great guy!!

- Next off season competitive bootcamp is Aug 26th for more please email: nutritionfirstinc@hotmail.com

- Anyone who is interested learning how to do professional/ or stage make up Elaine from aboutface from Calgary – this lady is amazing!!! For more info please let me know…in the near future we will have her as a guest at my bootcamp session.

- All Competitive ladies..this weekend is the IFBB Pro Figure Motor City show in Detroit MI. I will keep you up to date and let you know what happens this weekend!!! So stay tune!

- The next Pro show is Europa Super show in Aug 25th – 26th. My good friend Latisha Wilder is competing that weekend – so I wish her the best!

- I would like to mention about the Arnold Classic Weekend that is set for March 2-4, 2007, in Columbus OH. I would like to arrange any ladies (competitive) who is interested going, make it a group trip together. So anyone who is interested – I will be setting a group meeting sometime in Oct to plan for this event for March 2007. Please email me: nutritionfirstinc@hotmail.com I am also trying to get an invitation to compete for this event (IFBB Pro Figure) for that weekend. So I will keep you posted on this.

I am taking booking for one on one training session for the month of Oct for more info on my service please email me: nutritionfirstinc@hotmail.com

Thank you,
Martha

Martha's Update!

HI Everyone!

Joe Spinello is the promoter of the IFBB Montreal Pro Classic (the show I am competing in Sept 3rd weekend).

Please checkout for more information and more details at: www.montrealproclassic.com

It's wonderful to see IFBB Pro Show being hosted in Canada. We need to continue to support our Canadian Promoters - and keep this sport alive! Gary from Canadian Corner from Musclemag -did a great write up about this topic - and the upcoming show that Joe is hosting. Please check it out - go to: www.seriousaboutmuscle.com

31 DAYS LEFT...BEFORE THE BIG DAY! I am so excited for the Montreal show! I am really ahead of schedule...that makes me feel really good. I got my new training plan and food plan from Mike. Mike is going to watch me week to week - with my progress ( I am trying to maintain my condition). I just have to be careful not to come in to hard looking. Everything else is coming along nicely.

Plus I am planning my fall Group Fitness Classes that I will be running this Sept - at World Gym in Calgary. So that's keeping me pretty busy!

2006 OLYMPIA WEEKEND SEPT29-OCT 1,2006

Is now posted - check it out: www.mrolympia.com

( I am hoping that I will qualify this year to the Olympia)!




Please checkout this site: www.seriousaboutfitness.com

Great write up on Compete for Better Reason than just Winning.

I wanted to wish everyone a happy and wonderful Aug long weekend! Oh by the way - I got the okay to have a cheat meal this saturday...I AM SOOO PUMP FOR THAT! I think I will be counting the minutes. I just have to make sure I don't eat so fast, and just enjoy every minute of it!!!

Have a great weekend everyone!!

Thanks
Martha