Welcome to Mellie's mind...

Where thoughts can be funny, can race at all hours of the day and night and can sometimes not make any sense!

Enjoy the ride!

Monday, September 8, 2014

I am.......


If you have been following my blog you know these cards are called the I Am...... Cards.  The idea is to pull a card each day to read a positive affirmation to fill your mind with.  By focusing on positive thoughts, you can change how you feel and the way you think.  It's a simple way to experience life in a new and exciting way, and to explore your mind with the thought behind the "I am".... card of the day.

When I was younger and in school I can recall always wanting to "fit in."  My family moved a lot when I was young so being in a school for a long period of time, usually more than a year, was not common for myself or my brothers.  It was not until I got older and moved away from my mother that I spent a long period of time at one location.  This made it difficult for me to find a core group of friends to bond with. When I reached High School I lived with a girlfriend and her family and was able to reconnect with friends I had in middle school but I really only hung out with a handful of people.

I can recall in High School not having a real identity of who I was, lets face it who really does at such a young age, and I can remember trying to determine what sort of crowd I wanted to be associated with. However, it always seemed like I could never find a crowd that really spoke to who I felt like I was on the inside. So High School, for me, became my job. A job I knew I had to do but had my sights on completing and getting out of as soon as I was able.

Once I graduated I knew within myself it was time to finally be me.  I was not going to worry about what others thought of me. I was not going to try and be something I was not or do anything that I did not like doing because someone else wanted me to.  I started to find myself growing into a person who lead people vs. following them.

This card speaks to me today because I know in the depths of my heart I am a real person.  I do not put on a show for others so they will think of me one way when I am really another.  I do not pretend to be someone I am not and I do not apologize for being who I am.  I have really came to a place in my life where this is who I am.... take me or leave me but you will not make me.

I think each and everyone of us has or is still trying to find their place in this world.  I think we all strive to be a better person and a person who has an impact on other peoples lives in one way or another.  In this regard I am still searching for that part of me, trying to improve that characteristic.  I know in my heart I was meant to do something a little bit bigger than what I am currently doing.  But I know in my journey of determining this path, I am a real person who does not put on an act for anyone.


I see so many people in my day to day life trying to be something they are not.  Trying to impress someone else to make them fall in love or like them.  Some try to portray themselves as being more successful than they are.  Some try and make themselves fit into a mold of what they think others want them to be, but you can clearly see through them.  Not only seeing that they are not able to fit into that mold but also that they do not belong in that mold.  I see behind their eyes that the life they are living is not the one they want to live or thought they would end up living.  This does not mean they are not happy but I can see that they are not being who they really are on the inside.

We all have an "idea" of what our lives should look like. Some have bigger ideas than others and some do not push themselves hard enough for the potential that they have.  But we all have the ability to be true to our feelings and true to our own desires, thus making us true to ourselves.  We are not meant to fall into a crowd and disappear or hide behind the group.  We are meant to stand up and stand out and be passionate about life and our own desires.  We are not meant to conform into a mold of what someone else wants us to be, rather we are to create the mold that we want and find someone who can love and appreciate what we molded ourselves into.

As I am getting older my immortality is becoming more real to me because people I know or actors I grew up with are starting to pass away.  Seeing this kind of loss makes me realize I have to appreciate every moment I have on this earth and live my life to the fullest that I can in each moment.  I do not have time to try and be someone I am not.  I have to be true to myself and true to my life so that it is not wasted and I do not face too many regrets at the end of my days.  In addition I want to be able to demonstrate to my own kids that I lived MY life the way I wanted to.  I made no excuses for my decisions and I was a good person who everyone knew exactly where they stood with me.  This does not mean I live for me only, that is far from my truth, it just means that I know who I am and I am genuine.

I sometimes wonder when I pass away who would speak on my behalf at my celebration of life and what kind of words would they say about me?  Death has a tendency to glorify a person after they are gone and people will say things that might be a stretch of the truth about the person who has passed.  I like to think that when I go, there will be no stretching of the truth.  People who know me know that I am a stand up person and I am a person of compassion and passion for what I believe in.  I live my life not trying to impress anyone but rather impress on them the life they are living can be so much more if we just push ourselves out of our comfort zones.  I work hard for what I have and where I am, knowing nothing in this life was ever handed to me.  I had to go out and fight for it with blood, sweat, tears and give a part of myself every time to achieve the goals I had and have.  This makes me proud of who I am and proud that I am..... genuine.

Are you living a genuine life?

~Mellie






Wednesday, August 13, 2014

W O D 08 13 2014 Back Day




Like most days when I go to the gym I already have my plan on what part of the body I am going to work on.  Having a plan for the day allows me to be able to go into the gym and get down to business and not be one of these people walking around.  Not usually I will add little things here and there to keep myself moving and burning calories unless I am going really heavy and need a full rest.

At this point in my workouts my goal is to drop some weight and tone up.  I am not looking to get bigger in any area just more toned.  So my workouts are medium weight tolerance for me and high reps.

Today is back day:

Pull-Up-machine assisted: 

80lbs X 15 -4 sets

Wide-Grip Lat Pull-Down: 


50lbs X 15, 90 lbs X 12, 90lbs X 12, 90lbs X 12, 50 lbs X Failure

Wide-Grip Seated Cable Row:


50lbs X 15, 50lbs X 15, 50lbs X 15, 50lbs X 15


Dumbbell Rows: (each arm)


15lbs X 12, 15lbs X 12, 15lbs X12, 15lbs X 12

Hyperextension: 


20 X 4 sets


Tuesday, August 12, 2014

W O D 08 12 2014

Here was my workout for that day of 08 12 2014



Straight Bar Curls

25lb bar X 15, 25lb bar X 15, 40lb bar X 8, 40lb bar X 8, 40lb bar X 8


Tricep Dip Machine
90 lbs X 15, 90 lbs X15, 90lbs X 15, 90lbs X 15

Dumbbell Arm Curls + Overhead Tricep Raises

15lbs X 10(each arm) + 25lbs X 15, 15lbs X 10 (each arm) + 25lbs X 10, 15lbs X 10 (each arm) + 25 lbs X 10


Wide Grip Straight bar curl

25lbs X 10, 25lbs X 10, 25lbs X10, 25lbs X 10


Rope Extensions 

50lbs X 15, 50lbs X 15, 70lbs X 10, 70lbs X 10, 50lbs X 15

Wide Grip Cable Curls 

30 lbs X 15, 30lbs X 15, 50lbs X 10, 50lbs X 10, Empty X Failure

Isolated Dumbbell Curls + EZ Bar Curls

15lbs X 10 (each arm) + 35lbs X10, 15lbs X 10 (each arm) + 35lbs X 10, 15lbs X 10 (each arm) + 35lbs X 10




Menu for a freind who has started her journey with me.

I was a personal trainer for over two years.  I helped people get healthy, change their lifestyles and really understand how their bodies work.  I never push products that are dehydrated foods or shakes that you only drink because they do not teach you how to eat in the real world.  I am all about educating and helping each person, becuase it is different for everyone, how to REALLY change their lives and make the most of it.  I am all about helping you start living the life you were meant to live.

One of my clients, who is now a freind, did an excellent job on my program and with my guidance.  However, she alloowed herself to slip back into old habits and allowed her mind to take over her heart and desires for her new life.  Needless to say she gained her weight back and went back to eating for comfort rather than fuel.

I am very excited, and honored, that she has approached me again needing my help and understands what she gave up and how she gave up on herself.

This is her menu for her first week.  I am sharing this with the world so that if you find youself in the same boat and need help.... you can follow along or you can reach out and I can help get you where you want to be.

Breakfast:
Yogurt with ricotta cheese, fruit and nuts (see recipe)
Green Tea, no sugar of any kind added
Am Snack:
1 Medium size apple
½ cup of organic low fat cottage cheese
Green Tea, no sugar of any kind added
Lunch:
Greek Salad with chicken  (see recipe)
Green Tea, no sugar of any kind added
PM Snack:
oz. Albacore tuna in spring water
2 celery sticks
Green Tea, no sugar of any kind added

Dinner:
Mediterranean Turkey Burger  (see recipe)
Green Tea, no sugar of any kind added
PM Snack: (1 hour to 30 min prior to bed)
½ cup of Organic cottage cheese low fat



Yogurt with ricotta cheese, fruit and nuts

Ingredients:
3/4 cup Plain Low Fat Yogurt
1/3 cup Ricotta Part-skim
1/3 cup blueberries
1/8 cup Unsalted Walnuts Halves & Pieces
Directions:
Mix together in a bowl.

Greek Salad with chicken
Serves 1
Ingredients:
1 ½ cups red leaf lettuce, chopped
5 large pitted black olives
1 Tbsp. crumbled feta cheese
oz. boneless, skinless chicken breast (grilled or baked)
1 tsp. olive oil
2 Tbsp. balsamic vinegar
Directions:
Mix all ingredients together.

Mediterranean Turkey Burger
Serves 2
Ingredients:
2 large red leaf lettuce leaves
3 ounces ground turkey breast
Tbsp. goat cheese
1 roasted red pepper, halved
½ cup BroccoSprouts or other types of sprouts
½ cup baby spinach leaves
Directions:
Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each.
Prepare the ground turkey into a burger and grill or bake till cooked.
Place one patty on the center of each lettuce leaf.  Top each half of the cheese, red pepper, sprouts, and spinach.  Fold each bottom and sides of each lettuce leaf to enclose the burgers, Serve immediately.


I like to throw in these pictures because this was me when I started my journey and the last pictures was me when I reached my goals..... it is good to be able to look back on where you where and see how far you have came.  I will find the pictures of my friend to show the before and afters of her as well so she can see where she once was!


WOD 08 11 2014






I do NOT like to fail... I will keep at something over and over again until I get where I want to be or until there is no more left in me to give.  I have reached the point of having no more to give several times in many areas of my life over the years.  I have reached this point with conditioning my own body as well.  I find that if I walk  away for awhile and just allow my mind to clear I can allow myself to be able to let go of the nonsense in my head and start with a new dedication and focus.  This is where I am today with my body.  I have a new dedication to achieve what I need to achieve for MY goals. 

Yesterday it was hot in Oregon.  Not only was it hot it was humid like the Southern states get.  When I walked into that gym I was sweating just from the walk from my car to the door.  When I opened the door to the gym a wave of cool air hit me and I felt relieved to know the AC was working.  However, walking onto the weight room floor you could cut the humidity and heat with a knife it was so hot.  I stood there and for 30 seconds debated if I was going to workout or just go home and make it back the next day. 

At that very moment I heard these words in my mind:  "You don't get what you wish for, you get what you work for."

Here was my workout for that day of 08 11 2014


Good Morning with Straight bar + 25lbs Sumo Squats X15

30lb bar X 15, 30lb bar X 15, 50lb bar X 15,  50lb bar X 15, 50lb bar X 15,

Incline Leg Press


45lb plates each side X 10, 45lb plates each side X 10, 45lb plates each side X 10, 45lb plates each side X 10

Leg Extension Machine

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs,

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs,

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs
Seated Leg Press Machine- Calf raises

90lbs X 15, 110 lbs X 10, 110 lbs X 10, 110 lbs X 10, 70 lbs X Failure


Straight Leg Dead Lifts

35lbs X 15,  35lbs X 15, 35lbs X 15, 35lbs X 15