Time Management

Time management

The most common excuse for not following a fitness plan or exercising is not having enough time. We all have the same 24 hours it's all about how you manage that 24 hours.

This post is going to teach time management and help you reach your fitness goals.

Bodybuilding has taught me so much about time management in both fitness and everyday life and has helped me be more productive. I have learnt that if you really want to achieve something you will make time for it, but there are also some tricks to help make the process easier until it becomes a routine.

Here are some tips and tricks:

• Schedule an hour a day towards fitness (wake up an hour earlier or limit watching TV or social media)
• Plan out your workouts and meals, or you can hire a coach to do this for you.  I prep my meals for the week on my rest days
• Set short and long term goals, and write them down.
• Don't procrastinate,  as Nike would say just do it, you'll feel so much better once it done.
• Find a workout buddy and motivate each other. (It also keeps you accountable)

In the end no one is going to go to the gym for you or eat healthy for you, you still have to put the work in. But imagine how great you will feel once you achieve your goals.

Road to Bikini Nationals and Spartan trifecta

Road to CBBF Nationals and Spartan Trifecta

I am 8 weeks out from the ifbb world qualifier  and 7 weeks from my first spartan race this year which is the sprint. Preparing for both a bikini competition and a race makes it a little more challenging since both require different goals. Bikini you need to hold onto as much muscle as possible where racing the muscle might slow you down. Luckily I'm in the lean out phase of bikini and in past years the strength has helped me with the obstacles.

Currently im eating about 1600 calories a day. Im eating all whole foods nothing frozen or in boxes. I eat 5 meals a day and most of my carbs are eaten after my workouts so for breakfast and dinner. And fats before my workouts for energy.

My training consist of fasted cardio in the morning, mostly running sometimes hiit, sometimes steady state for about 30 minutes. Evenings i do weight training targeting specific muscle groups.

I also schedule 30 min a day to practice posing

Current shape at 8 weeks out

Seems like a lot of training and preparing, especially with working a full time job, but its all about time management. My next post will be tips on time management.

Follow me on Instagram for more pics
@christales
@ocrbikinibeast

my story

My Story

Since this is my first blog post I will tell you a little about me.

My name is Christale and I am a national bikini competitor and OCR addict. I wasn't always into all this fitness stuff, my journey started 3 years ago. I was at the heaviest I've ever been and my habits were terrible.

I hope to inspire and motivate others who are going through similar struggles. This is a touchy subject with many people, but in reality, many people do struggle with addiction and alcoholism.  I drank and partied everyday for 8 years. One day I was fed up feeling hung over all the time and uncomfortable in my own skin. I bought some weights and replaced my nightly drinking by exercising. I've replaced alcohol and partying with spartan races and fitness competitions. It hasn't been easy I've fallen off the wagon many times, but what's important is a get back up each time a little stronger.  A lot of people who begin the recovery process look for something to occupy their time and many people turn to weight training. Exercise/bodybuilding is a great way to relieve stress, tension, create goals for yourself, etc. The process of recovering from substance abuse is a struggle emotionally, mentally, spiritually and physically. Bodybuilding and exercise has assisted in the recovery process more than I could have ever imagined.  I just want people to know that no matter your struggle you can get through it. Each year I get stronger and set new goals. This year I'm competing on the national stage in the bikini division and working towards my trifecta and documenting my journey. Follow my journey and let me know what your goals for this year are.

Here are a few pics from my transformation