Well it is that time of year again - new beginnings, new goals and a new year - Fabulous! I hope this newsletter finds you all well :-)
I have never been much for 'resolutions' per say, but I do think there is value is setting benchmarks for yourself, and if the New Year is your driving force, than so be it. My mom has smoked most of my life, and at one point she quit for an entire year. I was so proud of her when she did kick the habit, so obviously when she started up again I was disappointed. She is the type of person who likes to make resolutions, so to that I say "Mom - quitting smoking better be one of them for 2012!" So what is your resolution? If you haven't already, sit down and make an itemized list so that you can start creating a plan to knock off each item -- the satisfaction you will achieve from reaching these milestones works wonders for the body and soul.
Looking back on 2011 I have absolutely no regrets. I competed in seven IFBB Pro Figure Competitions (including the Figure Olympia), moved across the country AGAIN (the things we do for love!), started a new job in Human Resources, and found myself looking at things in a much more critical light when it comes to family and friends. Prioritizing what is important to me, and making sacrifices for those I care about seemed to be the theme, and I have found myself in a much happier place. Don't get me wrong, the fitness industry and competing is very prevalent in my life, but at the end of the day, when I hang up my 5-inch clear heels, there has to be something else to fall back on.
Since I started competing and modeling I have found it increasingly difficult to make female friends. My sister (she is oh so wise) has always said that women can be very critical of themselves, and a bit intimidated by what I do, so maybe that is the reason. But I have to say that some of the friends I met in Vancouver this past year definitely made a lasting impression on me with respect to the lengths I would go for my friendships, and taught me the value in helping others reach their goals and finding happiness. My friend Nicole is infectious with her energy and enthusiasm - she jumps whole heartedly into everything and always listens, despite anything going on in her life. We both competed at the Toronto Pro Supershow together last June (myself in the Pro Figure and her in the Oxygen Magazine Model Search) and when she was up on that stage I was incredibly proud. Angela is one of the best people I have ever met - kind, caring, and tough as nails when it comes to calling me on my BS or when I am overreacting to something that is going on. She is a wonderful person and we had some great times in Vancity together. Lynn and I are both from Northern, Ontario, Canada, so her and I are like two peas in a 'plaid wearing, beer drinking pod' when it comes to understanding one and other and being able to vent. We've laughed, cried and yelled together… it doesn't get better than that! And finally my sister Katrina -- I can trust her with absolutely anything, she makes me laugh no matter how upset I am, and we share so many passions/hobbies, we are not only related we're kindred! I hope that all of you reading this can relate to some of these wonderful qualities I have described in these important ladies in my life - yes your family is important, but you can never underestimate the power of having great friends.
So now that we are into 2012, how about a great lower body workout to get things going and feel great?! I've crafted this workout to be done pretty much anywhere, with almost no equipment required, so you have absolutely no excuse not to get to it ;-) Complete this workout in a circuit, completing one exercise after the next, and then take a 60-90 second break in between rounds. I recommend 3-4 rounds to get the blood pumping!
Warm up - 5-10 minute brisk walk in treadmill - 7% incline at 3.5-4 mph
The program:
1) 50 walking lunges (with your back leg, add a kick back when you come out of each lunge)
2) 30 calf raises (on a bench, platform, anything sturdy)
3) 1 minute Isometric Hold (stand with your back against a wall, and lower yourself downward until your legs are parallel to the ground - like you are sitting down in a chair, but without the chair to rest your butt on!)
4) 1 minute skipping rope
5) 20 jump squats
6) 30 plié squats (down to parallel)
For exercises 1, 2 and 6, feel free to add weight if you want more of a challenge (a plate or some dumbbells works well).
I hope all of you had an absolutely wonderful holiday and are ready to get back in the gym, reach towards your fitness goals, and feel better than ever in 2012! Remember my mantra - Eat, Sleep, Train, Repeat!
Yours in health,
Natalie
Natalie Waples
IFBB Figure Pro
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