Personal Growth...

Over the past 6 weeks of being back in school, I have learned more than I ever have in my life.
I'm 41 back in school, the beauty is... you are never too old!

Everyone keeps asking me how I fit everything in; studying, writing, researching, training, contest prep, personal training, social media marketing, etc.  DISCIPLINE and TIME MANAGEMENT.

The two go hand in hand and one helps me focus on the other. You have to prioritize your life and focus on what you want to accomplish. In order for me to give school 100%, I had to remove myself from countless hours on Facebook and Instagram. Instead, I treat it like a business and schedule my post out.

Also, we decided to travel less over the next two years while I'm in school and really enjoy being at home. It's really hard to keep up with my studies and contest prep if we are constantly leaving the house. I feel I'm definitely in a new season and ready to settle down for the first time. My home has become better than any vacation. Create the life you want.

I am 11 weeks out until the next show and I am already taking midterm exams and currently writing 2 thesis papers which are due in April.

Top: 11 Weeks Out from Battle on the Beach 2018
  Bottom: 11 Weeks Out from Battle on the Bluff 2019  

If you have a goal in mind, make it happen! Do what it takes to get it done. You only live once, so make the best of it. Every morning you should wake up excited to take one step closer to reaching your dreams. If you aren't excited, it's time to make a change. Don't look back 5 years from now and wish you would have made the changes then. Today is the day. I was listening to a podcast the other morning while training and they really focused in on living for now. What if today was your last day on earth, are you living your dream or someone else's?

I promise to give you a book recommendation weekly. One that I listened to recently on Audible, "You Can't Hurt Me" by David Goggins. This man is truly my hero and I was sad when the book came to an end. This was recommended to me over Christmas and it's a best seller now. I am a self-motivator but sometimes it's good to hear it from someone else.
If you find you don't have time to read, listen on Audible when you working out, driving, cooking, etc
Again we make time for the things we really want to do, never stop learning!

If you missed my post about Gluten Free last week on my blog for Life Wellness Forever, here is the link...  Life Wellness Forever Blog

I was astounded at the response and how many people actually have symptoms of gluten intolerance. I'm thrilled to be able to help others achieve a better quality of life through my education.

I hope everyone has a great Sunday and I look forward to seeing you next week. If you love what you are reading please share on social media and spread the word! Happy Mardi Gras.

Love
XOXO,
Cindy Lane Ross

                         

Another season has begun...

I have missed you!

I took a break from writing blogs just before Christmas. We jetted off to New York to enjoy some holiday festivities, celebrated Jason's birthday with friends for New Year's and got ready for everyone's New Years resolutions at the gym.

Home is where my heart is! :)

Finding bodybuilding again has been a game changer for me in many aspects. The discipline in my life is what I had been looking for but most of all I found my passion again. So many things in life spike my interest but it seems I always go back to fitness and nutrition. With that being said, I started school back Jan. 10 and it's been scary and amazing all at the same time.

I am completing my Master's in Nutrition and pursuing my Doctorate in Functional Medicine. Living with Rheumatoid Arthritis for 20+ years now I am always researching and trying to find better alternatives than just patching the problem with prescribed medicine. My passion is to help others control their health through fitness, nutrition, hormone balancing, and natural medicine.


I launched Life Wellness Forever last week and it will be evolving over the next couple of years as I get closer to graduation. You can follow along on FB, IG, and the website www.lifewellnessforever.com. I have also created a blog and hope you will find the tips helpful. Here's the first post... https://www.lifewellnessforever.com/life-wellness-forever-blog/2019/2/11/its-time-to-detox-eating-clean-on-a-budget

I ran into a friend while we were out last night and she said she missed the blogs of my journey. I promise to try and post every weekend and keep you up to date on my competition training and new discoveries I find through my research with school. I have two thesis papers due this semester and my topics are "Lectins Cause Inflammation" and "Phytoestrogen Foods Help Menopausal Women Balance Hormones Naturally." The more I research, the more I will share with you.

You will find me a little less on social media and more behind the books these days. Every day someone asks me for book recommendations and I am thrilled I have my blogs to share them with you. We can start on our own book club:)  I love discussing these topics with others so please share your thoughts if you decide to read one of my recommendations.
While I was teaching fitness in Panama two weeks ago I read "In Defense of Food" by Michael Pollan. I really enjoyed this book, very fact-based and eye-opening of what we are eating.

If reading isn't your thing, there is a documentary on Netflix.

Ok so I am 12 weeks out from my next competition and it's really cool to see the comparison from last season to this season. Sometimes it's hard to notice the small changes which keep us motivated so I encourage you to journal and document your progress.

I started contest prep 16 weeks out, the week before we left for Panama and it's definitely harder while travelling. It's not I was tempted to eat bad food but what is hard is finding the right foods to meet my macros per meal. My OCD kicked in after a week and I was missing cooking my own meals so I could control the exact preparation.

Red Frog Beach in Bocas Del Toro, Panama

I put on 12lbs since October 2018 and I am leaner and still wearing the same size, which is still mind-blowing to me. My goal was to even out the symmetry between my upper and lower body. I have put on a lot of muscle on my arms, back, and shoulders. During off season I was consuming 3,000+ calories a day and now since the prep has started I'm currently eating 1,600 calories daily. Cardio was minimal during the past 3 months and I'm now gradually increasing my time on the stairclimber.

I am competing the whole season this year and if you are in the area of one of the shows, I would love to have you in the audience cheering me on!

• May 11, 2019 Battle on the Bluff- Tunica, MS
• June 15, 2019 Battle on the Gulf Coast- Biloxi, MS
• Oct. 19, 2019 Battle on the Beach- Gulf Shores, AL

Here is my 12 Week Check-In... the next 3 months will be interesting! Looking forward to the changes!

The top is 12 Weeks Out 2018, Bottom is 12 Weeks Out today.

"Character, like a photograph, develops in darkness." 
— Yousuf Karsh

XOXO,
Cindy Lane Ross

Fat to Fit Radio Show with Cindy Lane Ross & Co-Host Larisa Dixon- Heading back to School

Heading back to school and we are discussing ways to get back into your routine!

Fat to Fit Radio Recap- All of our tips for back to school & much more!

We hope you enjoyed the show this morning. Here is a recap of the things we talked about. And if you missed it, you can head over to our Podcast and listen to today's show and all of our past shows.

We talked about going back to school and keeping our kids and family healthy.

Cindy & Larisa Love Zevia

15 Ways to Get Your Kids to Eat Better
A nutritionist who's also the mother of 7-year-old triplets gives tried-and-true tips for getting your child to eat vegetables, drink milk, try new foods, and more.By Julie Burns, R.D. from Parents Magazine

1. Make a schedule. Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child's diet will be much more balanced and he'll be less cranky, because he won't be famished. I put a cooler in the car when I'm out with my kids and keep it stocked with carrots, pretzels, yogurt, and water so we don't have to rely on fast food.
2. Plan dinners. If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn't have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans. I often make simple entree soups or Mexican chili ahead of time and then freeze it; at dinnertime, I heat it up and add whole-grain bread and a bowl of cut-up apples or melon to round out the meal.
3. Don't become a short-order cook. A few years ago, I got into a bad habit. I'd make two suppers -- one that I knew the kids would like and one for my husband and me. It was exhausting. Now I prepare one meal for everybody and serve it family-style so the kids can pick and choose what they want. Children often mimic their parents' behavior, so one of these days, they'll eat most of the food I serve them.
4. Bite your tongue. As hard as this may be, try not to comment on what or how much your kids are eating. Be as neutral as possible. Remember, you've done your job as a parent by serving balanced meals; your kids are responsible for eating them. If you play food enforcer -- saying things like "Eat your vegetables" -- your child will only resist.
5. Introduce new foods slowly. Children are new-food-phobic by nature. I tell my kids that their taste buds sometimes have to get used to a flavor before they'll like the taste. A little hero worship can work wonders too. Marty refused to even try peas until I told him that Michael Jordan eats his to stay big and strong. Now Marty eats peas all the time.
6. Dip it. If your kids won't eat vegetables, experiment with dips. Kathleen tried her first vegetable when I served her a thinly cut carrot with some ranch salad dressing. My children also like hummus, salsa, and yogurt-based dressing.
7. Make mornings count. Most families don't eat enough fiber on a daily basis, and breakfast is an easy place to sneak it in. Look for high-fiber cereals for a quick fix. Or, do what I do and make up batches of whole-grain pancake and waffle batter that last all week. For a batch that serves five, sift together 2 cups whole-wheat pastry flour, 4 tsp. baking powder, 1/2 tsp. salt, and 2 Tbs. sugar. When you're ready to cook, mix in 2 Tbs. ground flax meal, 2 cups water, 3 Tbs. canola oil, 1/4 tsp. vanilla, and 2 Tbs. applesauce.
8. Sneak in soy. Even if your kids don't have milk allergies, soy milk is a terrific source of healthy phytochemicals. My kids don't like soy milk but don't notice when it's hidden in a recipe. I use the low-fat, calcium-fortified kind in some recipes that call for milk, such as oatmeal, mashed potatoes, and sauces.
9. Sprinkle some sugar. Julia eats her cooked carrots with a bit of brown sugar, and I mix a little root beer into her prune juice to make prune-juice soda. Kathleen and Marty like a sprinkle of sugar on their fruit. I know that they'll eventually outgrow this need for extra sweetness, but in the meantime, they're eating fruits and vegetables.
10. Get kids cooking. If your children become involved in choosing or preparing meals, they'll be more interested in eating what they've created. Take them to the store, and let them choose produce for you. If they're old enough, allow them to cut up vegetables and mix them into a salad. Although Julia refuses to eat fresh fruit, she and I make banana or apple muffins together -- and she always eats them once they're done.
11. Cut back on junk. Remember, you -- not your kids -- are in charge of the foods that enter the house. By having fewer junk foods around, you'll force your children to eat more fruits, vegetables, whole grains, and dairy products.
12. Allow treats. Having less healthy foods occasionally keeps them from becoming forbidden -- and thus even more appealing. We call candy, soda, and cookies "sometimes" foods. I generally buy only healthy cereals such as Cheerios and Raisin Bran, but I let my kids have sugary cereals when they visit their grandparents or when we're on vacation. And I treat them to McDonald's for lunch every so often.
13. Have fun. The more creative the meal is, the greater the variety of foods my kids eat. We make smiley-face pancakes and give foods silly names. (Broccoli florets are "baby trees" or "dinosaur food.") Anything mini is always a hit too. I often use cookie cutters to turn toast into hearts and stars, which the children love.
14. Be a role model. If you're constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you're sending. Trust your body to tell you when you're hungry and when you're full, and your kids will learn to do the same.
15. Adjust your attitude. Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating an ice-cream sundae are some of life's real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.

Here are the awesome blogs we talked about...

Keeping Mommy Sane
Jessica - Greater Boston Area

You can reach her by email at jessica {at} keepingmommysane.com or follow along with her on Facebook, Twitter, Pinterest & Instagram.

If you’re looking for more information about the blog, where shes been featured, etc., head on over to my Press & PR Info page.

NDeckerRunner
Nicole - Baton Rouge LA

I started running in 2011 as a way to maintain my weight loss from a size 16 to a size 8 . I signed up for my first half marathon the Rock ‘n’ Roll New Orleans Marathon in which I completed in February 2011. I find keeping the weight off is just as challenging as losing the weight to begin with but by changing it up, setting new goals and rewarding yourself keeps yourself motivated. Last October as I was turning 40 I decided after 10 Half Marathons it was time to start training for my first Full. I asked for my families support and I went after it. On 2-2-14 I crossed the finish line feeling EXHILARATED! I accomplished something I never thought possible. Since I started my journey I have completed 1- Full Marathon,10- Half's, 3-10miler, 5- 10k's, 25- 5k's, 1-mudrace, 3 trail runs (2-5ks & 1 Half Marathon), 1 sprint Triathalon,1 sprint Duathlon, & 3 Paddleboard races. Experiences & friendships made= Priceless!! I want to keep going and encourage others to do the same. I am a wife,mother and I work full time so balance is key but I want to show others that it can be done. Next ups is my 1st Relay event at the 70.3 IM Augusta, GA for this September with my friends Larisa (YES, that's me) and Laura.
Blog: http://ndeckerrunner.wordpress.com/ Twitter: ndeckerrunner Facebook: https://www.facebook.com/ndeckerrunner Pinterest: http://www.pinterest.com/ndeckerrunner/ Instagram: http://instagram.com/ndeckerrunner Ambassador for: FitFluential, Girls Gone Sporty, IDEA Inpired Blogger, IMFITPOSSIBLE, Team runDisney, TeamSparkle Contributor for Baton Rouge Moms: http://batonrougemoms.com/author/nicole/ Full time Senior Technology Buyer for Turner Industries Wife-Mother-Runner-Blogger

We also told you about Zevia, our new favorite indulgence...

Zevia is a No Calorie, No Artificial Sweeteners, Gluten Free Soda. And it taste amazing. The awesome people over at Zevia gave us 5 coupons for free 6 packs to give out to you guys.

Heres how you can win. Head over to Zevia.com and check out the different flavors they offer. Come back and leave us a blog comment telling us what flavor you would most like to try. Then Enter the rafflecopter below just letting us know you commented.
a Rafflecopter giveaway
5 random winners will be chosen on Thursday, August 7th, 2015 and announced on next Saturdays show. So make sure your tuning in next Saturday 7:30AM on News Talk Radio 710am. We will also have the winners up on the blogs on Saturday also.

We also have a couple of awesome races coming up that we will be at. Here are a couple discount codes for all of you guys to use and SHARE SHARE SHARE!




We would love for you guys to come run with us! SIGN UP NOW and grab all your friends and bring them too!

Again we love hearing from you guys so leave us some awesome words of inspiration! Have a great week!
                                         Cindy and Larisa! 2.bp.blogspot.com 2.bp.blogspot.com