Did You Know...

 

 Did you know that 60% of the U.S. population does not exercise regularly?  Amazing!  This is sad that the majority of the population does not know the effects and the sheer exhilaration that regular exercise provides.  Or, the benefits of the additional serotonin (mood elevating chemical freely occurring in our bodies) secreted from exercise.  This is one of the reasons, I am addicted, YES - addicted, to exercise.  There is no person, potato chip, pill or potion that can do for me what a good ol' fashioned sweat can do for me.  When I leave the gym, I feel like a million bucks!  I feel so good, that I have an exit ritual that I do when I leave the gym.  I gear up my theme song and I strut like I own the place, all the way to my car.  That is how good I feel after a workout.  Exercise, is nature's free Prozac.  Go get you some and get a natural and healthy high!

Chilone "Steel Appeal" Payton NPC 6th Place Figure Champion

On October 6, 2012, I took 6th Place in the NPC San Francisco Championships in both my categories!  This has been a journey that I have seen until its end.  Six months of hard training has paid off!  This competition was way more than standing on a stage in a sparkly bikini and Lucite heels, it was about dedication, sacrifice, determination to beat odds, focus in spite of, and becoming an inspiration to those that say "I can't."  This victory is more than a victory for me, it is a victory for all my cheerleaders, my fans, and those that have even remotely thought about becoming fit.  For those of you that know my story (see my website), know that I have accomplished this milestone under less-than-favorable circumstances.  However, I did it anyway and in spite of my obstacles.  What this means is that if I can do it, anyone can do it!

Currently, I am capitalizing upon my new found status and I am working the business end of this being a figure athlete.  I have also had a few relevant parties interested in Chilone "Steel Appeal" Payton; surely there are great things in store.  I want to thank all of you for your encouragement, resources and well-wishes.   In the interim, I shall keep you posted as to how well I am progressing with athletic endeavors.

Love, Peace & Protein Drinks,
Chilone "Steel Appreal" Payton

Fitness Fan Mail

Hi Chilone,

You are doing fantastic job and had no idea it is such a lonely journey but one that has brought you to a new level of fitness and self esteem. I'm interested to learn about your workout not to be a body builder but to get toned with some Definition.

Thanks,
Deb Micheli

 

Debbie,

 

Hi Fitness Fan!  Thank you for visiting my site and I appreciate your kind and thoughtful comments.  I am pleased that you are interested in sculpting your already lean body. I am a firm believer that the body is the most efficient, durable and pliable machine ever made. This means you have the great power to mold your body into the very best form it can be!  Below, is a beginning routine to get you started and on your way to sleeker and firmer you!  

 

Beginning Full Body Routine

 

·         Push Ups - 3 sets x 15 reps (5, 8 or 10 lbs weights)

·         Bicep Curls - 3 sets x 15 reps (5, 8 or 10 lbs weights)

·         Overhead Trip Extensions - 3 sets x 15 reps (5, 8 or 10 lbs weights)

·         Squats - 3 sets x 15 reps (10, 15 to 20 lbs weights)

·         Plie Squats - 3 sets x 15 reps (10, 15 to 20 lbs weights)

·         Straight-legged dead Lift - 3 sets x 15 reps (10, 15 to 20 lbs weights)

·         Sit Ups - 3 sets x 15 reps

Now, that you have a beginning full body routine; remember to do your research on different routines and exercises.  Also, without proper and balanced nutrition, your efforts will be in vain (I know you are already a healthy eater, but this is more so for the readers).   Also, for proper execution of these or any other exercises, please visit www.bodybuilding.com.  This site is a great resource tool and has video clips and pictures of exercises for your reference.  Again, thank you for your inquiry.  I will look for forward to your progress!  You can do it!

 

Love, Peace & Protein Drinks,

Chilone “Steel Appeal” Payton

Change and the People Around You

Good day Fitness Fans!  I have posted my before picture and my "almost" after picture.  I am a month away from my San Francisco show.  For those of you that have followed my weight loss progress for the figure competition, you know the endless hours I have logged at the gym, the expensive and quality food I have consumed to nourish my body and the costly supplements (only vitamins, minerals - I'm drug free and natural).  My journey to the competition stage has been based on nothing but hard work, dedication, research and the shear desire to succeed!  Also, I am hoping to turn my results into a career.

However, I have noticed that along the way I have not received the support or encouragement from my non-gym friends and relatives.  At first, I was saddened and hurt.  Before my weight loss, people always referred to me as a "big girl" and men feigned intimidation - quaking in just that I might whoop their hind ends if they were not careful in their approach.  Now, I am too skinny or I don't look right.  Or, people that are in the business, have simply shied away and avoided my phone calls about supplement questions or workout related questions.  And please do not get me started on the haters in the gym..., I am met with a battery of nastiness, contempt and hostility daily in the gym.  Or, I have friends that are overweight that couldn't bear to look at my blog, view my web site or return a phone call after I dropped the first 10lbs, let alone after 20lbs shed.  Hum....  Not only has losing weight and keeping muscle been a labor intensive process, it has also been a lonely journey.   

 

What amazes me about the whole process is that I have gone without a ton of indulgences, pleasures and delights during this process.  I have forgone lots of fun meals, alcohol, gatherings, dates,  socializing and it has been a financial hardship to pursue this sport.  When you commit to doing a show, you cannot sit around eating Ding Dongs, pizza and watching TV!  I have walked the talk!  I  have earned my weight loss!

There can only be one conclusion; people are haters.  Which is sad.  I am the same old me.  When people over come hurdles and slay dragons, for some reason it reminds them of their own insufficiency's.  Why can't anothers triumph serve as a source of motivation and inspiration to others that wish to lose weight or become more fit?  I suppose this is just the human nature of the less evolved and people that have their own mental and emotional dragons to slay.  What I have decided to do about these negative influences in my life or the intentional loud absence of these types of people, is to simply ignore them.  Training is about 90% mental and to have negativity disrupt my goals and dreams would be very self-defeating.  Winners, do not sweat the small stuff!  Winners continue to climb mountains despite the degree of difficulty and they soar were other men dare to tread.  I will remain in the moment of my own knowledge and be proud of where I have been and look forward to the new doors that will surely open in my life.  I am willing to share my knowledge and celebrate my triumphs for all that want to join me.  Many thanks to all those individuals that have helped with their knowledge, expertise and support.  I am most appreciative of your dedication and your belief in me.

Love, Peace & Protein Drinks,
Chilone "Steel Appeal" Payton

 

10 Ways To Get More Fruits & Veggies In Your Meals

1.    Serve raw spinach leaves in addition to lettuce for burgers & corn to tossed green salads.

2.    Offer fruit desserts, such as fresh berries, baked apples, poached pears or a fruit cobbler or tart.

3.    Serve chopped Asian chicken & vegetables rolled in lettuce cups.

4.    Serve sandwiches with a colorful side of grilled cauliflower with peppers, baby vegetables, or a mixture of olives.

5.    Add wilted greens, chick peas, garlic and olive oil to pasta.

6.    Serve 2 vegetables with each meal.

7.    Offer bean dip, hummus, or mango salsa with baked chips, brown rice crackers, or pita chips for an appetizer.

8.    Put together fresh fruit, cheese and nut trays.

9.    Offer a veggie plate with cooked and raw veggies like fresh baby carrots, marinated Brussels sprouts, stuffed mushroom caps and grilled tomatoes.

10. Add a frittata brimming with colorful veggies.

Reference:

50 Ways To Add Fruits And Vegetables To Menus. (2012, July). Produce Business , p. 76.

Quotes To Live By...

I find that surrounding myself with people that are more successful than myself, proves beneficial.  I learn something; iron sharpens iron.  I also adopt quotes from successful people as a source of inspiration.  Learning that motivation is something that is set and not something that just happens, is the first step to achieving one's goals and dreams.  Here is a quote that has rededicated my focus this week: 

"Whether you think you can or think you can't, you're right." 

By Henry Ford

 

Love, Peace & Protein Drinks,
Chilone "Steel Appeal" Payton

Nutrition Tip

Hello Fitness Fans!  I wanted to share an experience with you.  I did not have time to go to the grocery store and in my hast and out of convenience, I ate canned chicken breast.  Not good.  When I woke up the next morning, my face was extremely bloated and I looked a hot mess!  Yikes!  In order to ge the excess sodium off me, I did extra cardio and flushed my system with extra water.  Now, all is back to normal.  However, the sodium in the canned chicken was obviously excessive.  Which is very common in pre-packed foods. 

Sodium is an essential nutrient.  We do need a certain amount of salt in our diet to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.  However, these guidelines are on the upper side of recommendations and less is always better (Mayo Clinic Staff, 2011).

Beware of prepared, frozen or pre-pakaged foods, as they usually contain more salt.  This added salt serves as a method to preserve the food.  It is always best to eat fresh and whole foods. So from here forward I will be more prepared with my meals.  Doing extra cardio and consuming extra water was just a pain and more work.  From hence forth, I will come to the training table prepared!

Love, Peace and Protein Drinks,
Chilone "Steel Appeal" Payton

References:

Mayo Clinic Staff. (2011, May 31). Sodium: How to tame your salt habit now. Retrieved May 18, 2012, from Mayoclinic.com: www.mayoclinic.com