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

Fitness Fan Mail

MAIL RECEIVED:

Chilone,

I am a junior high school athlete. I am a member of the volleyball and track team at my school. My body is very lean and I have loads of natural athletic ability however, I am looking to gain a little definition and strength in my arms. This fall, I will enter high school and I want to be at my best. I love the way your arms look, what can I do to get ripped too?

Love,

Giovanna "Gigi" Woodruff

RESPONSE:

Dear Giovanna,

Thank you Giovanna for the compliment. It is simply fabulous to hear that as a young woman and an athlete that you are taking your sport and your fitness very serious. My, aren't you mature young lady! I would be happy to give you a few pointers for gaining a little definition in your arms. I will start you out with a basic beginning arm workout so that you get familiar with the all the muscles and learning how to work them properly. Please start with light dumbbell weights. For a novice, I would suggest 5lbs and work up to a goal of 8lbs within a month or 2. Please check out www.bodybuilding.com. This is a site that will demonstrate the exercises below and many others that you may not know. I even use this site as a reference. Please keep me posted of your progress and if you have any questions. Your figure is already absolutely stunning, however, I know you are going to be even more defined and stronger by the time you enter high school. Yay!

Love, Peace and Protein Drinks,

Chilone "Steal Appeal" Payton

 

Basic Upper Body Workout:

3 sets x 15 reps of bicep curls

3 sets x 15 reps of standing bent-over tricep extensions

3 sets x 15 reps of dumbbell floor press

3 sets x 15 reps of one arm or two dumbbell rows

3 sets x 15 reps of pushups

Funny Inspiration

Good morning Fitness Fans!  This is your morning inspirational quote!  Sometimes, you just have to laugh and just do it!  I borrowed this funny pic from the Boston Marathon 2012 (Image via @RobinsHaveWings).  Laugh already and get moving!

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

Nutrition Tip

Good morning Fitness Fans!  I wanted to virtually share my breakfast with you!  I had a bowl of unsweetened oatmeal, with 2 fresh strawberries and an egg white omelet with spinach, mushrooms, a little bit of light cheese (I do mean a small amount-one serving) and a little bit of grilled chicken.  In order to make the oatmeal taste better I mixed in cinnamon and a packet of Splendia.  Actually, it is pretty tasty and very filling.

I am sharing this breakfast with my Fitness Fans in hopes that it will encourage more of you to eat breakfast.  It really is the most important meal of the day.  It is what jump starts your metabolism for the day and supplies you with the nutrients you need after having fasted during sleeping hours and keeps you from over eating throughout the course of the day. 

Also, the weekend is upon us and having a healthy low fat, high fiber, protein packed breakfast will help prevent over eating while you are out socializing this weekend.  Socializing is often about gathering with friends and enjoying food.  My tip to you would be to enjoy a cheat meal or 2 this weekend.  However, if you maintain your regular healthy eating in your other weekend meals you will maintain a balance and not feel as if you are missing out.  So enjoy a burger or a slice of pizza or 2, just round out your remaining meals with healthy clean eating and you should be fine.  If you really over do it, just do a little extra cardio for 2 days and you will be back on track!  Let me know how this tip works for you.  Have a safe, healthy and active weekend!

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

Fitness Tip Testimony

This week I took my headphones off long enough to socialize in the gym with an individual whom I admire.  Boy, did I learn a thing or two.  After our introductions and mutual admiration of the others training regimen, we did legs together.  We did a routine that included the use of the leg press machine.  Lucky me, I was suckered into doing forced reps.  (See routine below)  Yuck, I hate forced reps!  However, it is something I do not normally do and was grateful to learn someone else’s technique that obviously knows what they’re doing.  It is good to work out with others on occasion, as you simply learn new and creative ways of doing things.  After it was all said and done and my quadriceps were no longer screaming for mercy, I felt really strong and tight.  I had broken out of my norm, did forced reps and did them well!  Yay!  Sometimes it helps to have an audience; it serves as a tool for not chickening out or not working as hard as you know you can.  Also, with forced reps, make sure you have a partner, as you are going beyond the muscles fatigue zone and you’ll need a helping hand to properly and safely complete all those extra reps.  Okay, give me feedback people, if you try the below exercise.

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

Leg Extensions (Machine) – Forced Reps

Set 1 – 100 lbs x 15 Reps 

                Drop Weight to 60lbs x 10 Reps

Set 2 – 110lbs x 15 Reps

               Drop Weight to 60lbs x 10 Reps

Set 3 – 110lbs x 15 Reps

                Drop Weight to 60lbs x 10 Reps

Set 4 – 100lbs x 15 Reps

                Drop weight to 60lbs x 10 Reps

Cold Hard Facts: National Obesity Rates

More than one-third of U.S. adults (35.7%) are obese.

Approximately 17% (or 12.5 million) of children and adolescents aged 2-19 years are obese.

The states with the top obesity rates are:  West Virginia- 32.5%, Alabama-32.2% and South Carolina-31.5%.

[Data from the National Health and Nutrition Examination Survey (NHANES)]

Nutrition Tip

I want to share with you a tip that I use in my own dieting efforts.  I am a CARB crazy girl!  I LOVE carbohydrates.  Chips (with dip), crackers, popcorn and sometimes the occasional piece of cake.  Now, don’t get me wrong, I am no martyr to the cause of being rail thin or anything, as those of you that know me, know that I like a little meat on my bones (just a little) - I do eat junk on occasion.  However, I am in training mode now and I have to drop the weight for my upcoming show and I do miss my little treats.  In order not to feel so deprived, I pop a snack size bag of Orville Redenbacher 94% Lean Butter Flavored Popcorn.  It is low fat and only has 28 grams of carbohydrates a serving.  The good thing about this snack is that it is healthy, filling, low carb, low fat, and it helps take the edge off.  Also, it is snack sized, so the portion is singular and controlled so that you will not go off on a mindless feeding frenzy.  Ha ha!  For an extra bit of fun I spray the popcorn with a little butter flavored cooking spray.  Yum-yum!  Try it out and let me know how you like it.

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

Welcome!

HELLO Fitness Fan!  It is me Chilone "Steel Appeal" Payton!  Welcome to my blog!  I am so happy to be here to support, encourage and to swap fitness and wellness tips with everyone.  So welcome all and I employ that you share, share, share.  Be very candid in your post.  I want to learn all about your journey, the blood, seat, tears, the joys and the triumphs.  This is our community, we are here for one another.  We are in it to win it!  Together, we will 'Bear Witness To Fitness!'


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