How Do You Spend Your Time…All 168 Hours Per Week?

Ahh, it’s that time of year again, when my birthday is looming just around the corner. Now, I should lead by saying that I do not dread birthdays, I am actually just really grateful for them. That said, they do make me stop for a moment and take the pulse of my current life and check to see if adjustments need to be made.

It occurred to me while writing this that I have a very specific set of numbers that I keep in front of me at all times. It’s on my phone, on my pantry door and in every journal that I am working from. If I know you in real life and we have ever discussed time management, then you have likely been subjected to my explanation of these numbers.

It’s all about the 168 guys and gals. Wait, what? What the heck is 168? It’s the number of hours in every single week. I don’t care where you are on the globe, what month of the year that it is or anything else. We all have 168 hours per week as of 12:00 AM on every Sunday. There are exactly 168 hours, or 10,080 minutes per week, every week.

During everyone’s week, we all have commitments that we have to keep, friends to visit, jobs to work, meals to prepare, offices to commute to and so much more. The thing with time is that it is a constant in an ever changing world. If you know what you are working with, you can be much wiser with how you spend or invest your time. Time is one of those things where ignorance is not bliss.

The thing that I love about this system that I use is that you can adjust it to fit your lifestyle, but the fundamental tenants are the same for every single person. It’s just that some people spend more time doing certain things than others. So, let’s look at the numbers.

How Did You Get To 168 Hours?

24 Hours In A Day x 60 Minutes In Each Hour: 1,440 Minutes Per Day

1,440 Minutes Per Day x 7 Days In A Week: 10,080 Minutes Per Week

10,080 Minutes Per Week/60 Minutes In An Hour: 168 Hours Per Week

I break time down into seven categories; Resting, Working, Fitness, Food, Community,  Growth and Management. I am going to give you some examples of each and a general explanation about what belongs in each category.

What Are The Categories? 

Rest: This is the amount of time that you spend with your eyes shut, not responding to text messages, not playing on Facebook and just recharging your body and mind. Some people can get by on 6 hours, while others require up to 8. I personally have always felt best when I rest for 7 hours per night and my math below is based on 7 hours. It also includes any activities where you are not doing anything else, but resting and just generally vegging out. Things like watching a movie, watching youtube videos, getting a massage would all qualify. The point is that in this category, you are not doing anything for anyone but you. You are rebuilding, restoring and replenishing yourself. If you are doing something like reading a book that is meant to help you grow as a person (self help, business, etc) then that would go in the Growth category below. However, if you were reading Harry Potter just because you love to escape into fantasy, then you would put that here in the Rest category.

Work: This is anything that you do for a living, to try to grow your career, to look for work, to increase the value of your personal brand, to receive payment for services, etc. In other words, this is not spending time on hobbies. This is any and all time that you spend of professional development. If you are a student, then studying is your current job, so this is where you would put that time. The average work week in the United States, where I live, is 40 hours, but I use 42 hours in my math below, because I am accounting for that time when you are just getting to work or preparing to leave work. All of that time is being spent at work, so I include it in this category.

Fitness:  This is all of the time that you spend actually doing your workouts, logging your workouts, preparing for your workouts and stretching after your workouts. I include the time that it takes you to prepare for your workouts and keep track of them, along with your actual workouts, because any workout enthusiast knows that this can be several hours per week. This category does not include your time commuting to the gym, as you will see all of that included in the final category at the bottom.

Food: This is one where most people spend far too much time. Here in America, our whole culture seems to revolve around food. This, undoubtedly contributes to our obesity rate and a whole slew of other problems. Food is not meant to take over your life. Food is fuel. It is nothing more than that. We glorify food and turn it into our therapists and we indulge on cheeseburgers when we are sad or overly happy. We use it as comfort food to accomplish so many other things that food was never meant to do. I am not saying that food is not important, because it absolutely is. I am saying that understanding the role that food should play in your daily life can really help you to save a lot of time. Obviously, family gatherings and holidays are a whole different ball of wax, but we are talking about everyday life here. This category should include the amount of time that it takes you to prepare (as in microwave or heat up) your food and eat it. Assuming that we should eat roughly 5 times per day and that each of those meals should take roughly 30 minutes to warm and consume, that’s 2.5 hours per day. That is the logic for my math below. Conversely, if you only eat 3 times per day, but you go out for each meal, then use whatever numbers work for you.

Community:  This category should contain any and all time that you spend connecting with others (dogs, babies, neighbors, friends, children, etc). Being in community is healthy. It is not healthy for us to spend so much time at the gym or the office that we become isolated. That is unhealthy. However, like all things, if you do not make it a priority, it’s easy to allow this to happen, so plan for your community time and keep yourself emotionally and mentally well balanced. Some examples would include; time spent on Facebook, watching YouTube videos (to a point and especially if you are part of a YouTube community), church, volunteering, reading your children a bedtime story, visiting with friends and family and more.

Growth: This is one of the most straightforward categories that should be very easy to use. When I say growth, I am talking about personal growth. That can include learning a new language, taking up a new hobby, learning to cook a new meal, reading a book and so much more. Growing as human beings is something that is vastly underrated. When people stop growing, they become stagnant, bored, unsatisfied with life. It’s hard to force yourself out of your comfort zone, but the benefits are well documented. Learning something new can help sick people to feel an improvement in how the feel physically, help depressed people come out of a bad time and can keep your mind sharp and young.

Management: I think most people would probably call this ‘maintenance’ rather than ‘management’, but maintenance is just an unattractive word. It makes people think of unpleasant emotions, so I use the word Management, because that makes people feel empowered, as if they are in control. It’s your time. You are in control of it. This management category includes the sometimes wonderful and sometimes mundane tasks that are required by human beings to thrive in life. Some examples include; commuting to work, taking children to extra curricular activities, grocery shopping, meal prep, cleaning the house, doing the laundry, paying bills and so much more.

That should help to provide you with a pretty structured framework for what is happening to your time. If you think that you have something that doesn’t fit into one of these categories, please leave it in the comments below. For now, assuming that we have covered all of our basis, as I can fit all of my time spent into one of the categories above, let’s do some basic math.

How Much Time Should I Spend On Each Category? (My Current Personal Plan)

Rest: 34%: 57 Total Hours Per Week

Work: 25%: 42 Total Hours Per Week

Fitness: 7%: 12 Total Hours Per Week

Food: 11%: 19 Total Hours Per Week

Community: 6%: 10 Total Hours Per Week

Growth: 5%: 8 Total Hours Per Week

Maintenance: 12%: 20 Hours Per Week


100%: 168 Hours Total

The, the, that’s all folks! If you are like me, you will look at those numbers and think, “No way!” You will, can and should double check my math just so that you know that I am not pulling a fast one on you. Trust me, the numbers don’t lie. The first time I looked at this a few years back, I reran the numbers because I just couldn’t believe it.

These are the numbers that I currently run my personal schedule based upon. You may shift your numbers around any way that suits you. The point is to be aware of the time that you have so that you are more careful and intentional about how you spend or invest your time.

If you want to run the math, just take 168 and multiply by the category percentage that is listed above. That will help you to arrive at your own numbers too.

Have you ever met someone who seems to have more time than you. They don’t. They have just figured out that time is short, that’s it’s a commodity like anything else and that there is a limited supply, so they are more careful about what they do with their time.

Another important thing to look at is to consider a typical day using these numbers so that you can see that this is in fact how most of your days are spent. Let’s do that.

What Does A Typical Day Look Like? Starting From Midnight….

Rest (7 Hours)

Eat breakfast, workout, shower, get ready and commute to the office (2.5 Hours)

Work (8.5 Hours)

Commute Home, Prepare Your Dinner, Eat, Laundry, Dishes, Watch a Show, Etc (4 Hours)

Spend Focused Time With Children/Spouse or Call Or Visit A Friend (1.5 Hour)

Read A Book (30 Minutes)


24 Hours Total

Yup, that’s a wrap folks. Cut, print, check the gate, because it’s tomorrow. That’s what an average day looks like. In the example above, I pushed a lot of items together instead of separating them by category just so that you could get a general idea of how fast time goes in a day.

The example above is based on a typical work day, but here is the good news. On the weekends, you get an extra 16 hours in your days (Saturday and Sunday) to spend any way that you like, because you don’t have to go to work. If you are like me, you will see very quickly that if you are careful about how you spend your ‘free time’ then you can make more time for yourself during the work week. For example, if you get the laundry done, grocery shopping and meal prep done and pay all the bills during the weekend, then you will have extra time when Monday rolls around.

One of the biggest ways that you can save yourself time during the week is meal prep. You can save so much time and money by simply adopting the practice of preparing your meals in advance.

The whole point of this blog post was to showcase how quickly time slips away. It’s not sad. It’s just a fact. It’s life. You can’t create time, nor can you buy it, but if you are careful about how you spend it, you can leave yourself time to go back and get an advanced degree, take up a new hobby or whatever you like.

Final 3 Thoughts:

  1. You will notice that as you become more consistent about certain ways of spending your time, that other areas of your time will change as well. For example, if you become very consistent about your workout times, you will spend less time ‘socializing’ (read….drinking with your buddies), because you will value your results more than the constant repetition that is frequently associated with hanging out at bars and clubs.
  2. If you want to spend less time at work, you really need to focus on the Growth category. Figuring out ways to increase your revenue streams, will naturally mean you have to work less. Then, you may take that time and spend it on whatever you like.
  3. It’s important to make time for every single one of the categories above. It’s healthy and human to need human connection, to want to be fit and healthy, to continually grow as a person and to have a purpose to our work. You will find that so many of life’s problems could be solved by simply adjusting the way that you spend your time. Take the husband who works too much and never connects with his family and it ultimately ends in divorce. Take the fitness obsessed girl who never socializes because her whole life revolves around food and fitness and then she burns out one day, because she ‘misses her life’. Life is not meant to be stuffed into one of these categories. It’s meant to be diverse, fun, challenging, somewhat predictable and hopefully exciting because it’s filled with laughter and love.

 

Hey, by the way, if you know anyone who always says that they were doing this or that to kill time, please tell them that I will take their extra time if they do not want it. Thanks guys, your’e the best. 🙂

I hope you found this helpful. Make your own chart. Just go old school and grab a notebook and a pen and consider how you spend your time, where you are and where you want to be. Now that you have the numbers, it should be pretty easy to at least identify when you are overinvesting in one category and also to allocate your time to the categories that are important to you during this chapter of your life. I created a quick little PDF that you may download and print out use to get your own numbers.

Time Management Tracker By Raphaela Laurean

This is one of the greatest life secrets that I have ever learned and I hope that it connects with you in a meaningful way. Thanks for spending some time with me. See you around the blogosphere.

Gratefully,

Raphaela

 

 

 

Dear Body, Let’s Talk: #dearbody

Dear body. A letter to myself.

Dear body. A letter to myself.

Hey Everyone,

Today is Friday, but not any Friday. Today is the day that I am going to share some very personal things about my body, where it has been, and where I want it to go. I should say that I am likely not alone in anything that I will write here. I should also say that I am writing this letter to myself, to my body to be specific, but I am sharing it because I know that this will be helpful for others, as it has been a very eye opening experience for me. So, here we go. Here is the letter that I wrote to my body a week ago, and the decision that writing this letter caused me to finally make today.

Dear Body,

What up! 🙂 It feels kind of weird writing to you, while being inside of you at the same time. Oh well, details I guess. Jesus, where to begin? Let’s start at the beginning. Remember when we spent hours a day on a tennis court together, you know, basically the entire time that we were growing up. I trained you insanely hard to play competitively. I remember what it felt like to want to play pro so badly that it’s all that I could think about. We were so fit, so happy, so hungry, but not for food.

Then the years went on and I started to want it less, life got in the way, and then remember when that as*hole shot you in the arm on Christmas night? Yup, I remember that too. That was some scary sh*t. We survived, but we were forever changed. We were a little weaker on the left side, but a lot stronger on the inside. Remember how you spent almost a year with your arm in a sling, and we had to do everything with one arm? What a year that was. Remember when we could barely lift a bottle of isopropyl rubbing alcohol 5 times during physical therapy? We cried and cried, but we didn’t quit. We just worked it out, slowly, but we worked it out. Thanks for hanging in there with me.

Ah yes, then there was college. Were we training for anything then? Nope. And what happened during college? Let’s see; we started going to dance clubs (country bars) and dancing, and that was fun because we were so good at it. It was good exercise too.  We were so young, our body was perfect in basically every way, and we didn’t really have to work for it. We could just eat whatever we wanted, sleep or not, drink, and it really didn’t show. Those were the good old days.

Competed in some pageants for fun. Why not?

Competed in some pageants for fun. Why not?

Then remember how I thought it was a good idea to smoke socially, and start drinking socially. Wow those were two of my best decisions, NOT! I so wish that I had never begun either of those things. Why, you ask? Simple, because they are disjointed from who I want us to be. Then you got bigger, had cellulite, and just generally started to look less than wonderful.

I was so mad at you for betraying me and not giving me the beautiful body that I once had. You were likely very irritated with me for not taking care of you. We were stuck together, like it or not. Then one day I decided that I would fix you once and for all and I decided that I would just stop eating and I would work out like a crazy person.  Just for fun I thought that I would up the anti and take copious amounts of fat burners, energy pills, and drink tons of caffeine.

New Years Eve. I just didn't think I was thin enough.

New Years Eve. I just didn’t think I was thin enough.

Oh yeah, you got skinny alright. Skinny like someone who was sick, becuase I was sick. My mind was just crazy. It took me years to admit it, because for a while everyone said how great we were looking. I couldn’t stop and you were just along for the ride. I was anorexic, like seriously  anorexic for so many years. I don’t think that I have ever apologized to you you for that, so I am sorry. That was wrong. I hurt you.

I was anorexic. It took me four years to admit.

I was anorexic. It took me four years to admit. I weighed only 94 pounds here at the age of 25.

I was lucky to have some very good friends around me that finally said that I needed to deal with my problem, and I did. I was one of the lucky ones. Together we beat anorexia and we got healthy again. We gained a little weight, and life was normal for a few years. Then what happened to us? Come on, you know. Shorts became replaced by pants. Tank tops were now covered up by cardigans. Don’t you even think about forgetting that sarong thing that covers our butt at the pool every year. I know, I know, I can try to lie to both of us and say that I have been so busy and stressed out trying to build my company, follow my military husband around the country, raise our children, etc that I ‘just don’t have time to be that thin anymore’. I could say that, but it’s a lie. It’s a lie that I have been telling you, well, me, for years. You never bit off on any of that. You never stopped wanting to be better, but what could you do, you were stuck with me. I was stuck with you. We were so unhappy. We went on like that for almost 10 years.

This is not a happy girl even though I am smiling.

This is not a happy girl even though I am smiling.

Then one day, a friend told me that she was getting into bikini bodybuilding. I didn’t know what that was, so I looked it up and for some reason, on that day in 2013, I was hooked. I knew that was my path. I knew that is where you and I belonged. I signed with a team, and we trained, and we trained. We were starting to change. We were starting to look really good. I felt great.

My fitness team: Team Bombshell

My former fitness team. Team Bombshell.

Then, that fateful day (detailed in another blog post titled My Year in Review) you just stopped working. You started falling down stairs, I couldn’t speak correctly, you trembled all the time. We spent months at the Mayo clinic until it was all sorted out.  I knew deep down that you were broken, broken from all of the abuse in the past, broken from a decade of bad decisions, and when I tried to push you that hard without giving you what you needed, you finally quit. I was so emotionally broken. I felt like you took that from me. I gave you time to heal. I found a new way to make you work again. We were sick and we were hurting, but we found a way through it, together. 

Yes, I know that I continued to train you for the last year and half, but not in the way that we are now capable of, because I have learned to embrace the fact that I am not a ‘skinny’ girl. We have curves, which until I learned about bikini bodybuilding, I did everything in my power to hide that fact. You have broad shoulders, a tiny waist, and more junk in your trunk than we know what to do with, but we are strong. We are muscular, and if we work together, we can do great things. For all of those years, I was a ship lost at sea, and you were my unwilling passenger. I knew that we were going the wrong way, but I just coudn’t see land. I didn’t know where we belonged. It was like I was living someone else’s life. I always had this voice inside of me that screamed that this was not all there was for us. It was you. I didn’t realize that, but you were waiting, you were stoking the fire, you were waiting for me to see you for what you are. You were waiting for me to learn to love you for what you are, flaws and all. Thank God you were so patient and that you are still here and now healthy.

There are many people in our life that do not want us to train, that do not want us to compete, and that are perfectly happy watching us live a life that is short of the one that we can live.  They feel that way for two reasons. One, if we train, they will be forced to look at their own behavior and question if they should and could do better for themselves. Two, it is inconvenient for them. They think that we will change, and we will. They don’t see how much happier you and I will be, in all aspects of our life, if we can work together to get to that really healthy place, so we have to have enough faith for all of them.

I believe in you. I know that you are an athlete. You always have been. No matter what I have done to you, or what you have done to me, we have one thing in common, we both want better. I want to make you better. I have dreams. I have goals. I will no longer live this life, where I know that I am leaving things on the table that I don’t want to leave there.

It has taken me 40 years to realize that you and I need to work together to achieve our goals. It’s silly really if you think about it, because we want the same things; goals, accomplishment, rest, training, clean food for fuel, and plenty of water. I get it now. I am so sorry that it took me so long to figure out that I couldn’t short change you, that I couldn’t manipulate you, trick you, or in some other way make you deliver the results that I wanted without the work. I am sorry that you were trapped with me while it took me way too long to grow up. I am asking for your forgiveness. I want a clean slate. Can you forgive me?

I want to move forward with you, in a healthy relationship where we give each other what we need, and where we both benefit from that process. I want you to know that I have always been an athlete too. I think that is why I engaged in so many of the self destructive behaviors that I did. I was fighting you, and not for any good reason, other than self doubt. I want you to know that I don’t doubt you any more. I don’t doubt what you are capable of. I don’t doubt that you can deliver the results if I give you what you need.

I want to compete in bikini bodybuilding. I don’t want to do it for bragging rights, I want to do it for us. I want to do it so that my daughter looks at me and thinks that she can do anything. I want to do it so that my daughter grows up with a healthy body image. God, I don’t want her to go through what I put you through. I want to do it so that I can play in the pool with my kids on a summer day without stressing about my body. I want to do it so that I can go on a date with my husband without wondering if ‘I look fat’. I want to do it for me, because I still have the spirit of a fighter, of an athlete. That fire still burns inside of me, and I need you to help me make it a reality.

Will you go on this adventure with me? I want us to compete at a show in August, in Louisiana. Its far enough that we can train safely, consistently, and arrive stage ready. Will we win? I don’t know. I don’t know if we will win the trophy on this first time out, but I know that you and I will be winners if we work together to achieve that body. We can tweak everthing else after the first show, but we have to get ready, together. Are you with me? After that, we can do anything we want, but its’ going to be an adventure 40 years in the making. I am ready. Will you join me? We have 106 days, 15 weeks! I’ll meet you at the gym, near the weights. 🙂

XO,

Raphaela

I Am A DoTerraholic! I Am Obsessed With DoTerra.

Hello Everyone,

I just had to shoot a video to describe my level of obsession with these doTerra products. I am not even kidding, it’s bordering on being a problem. I tried them as part of the Terrafit 90 Day Challenge that I am doing, and I accidentally fell in love with these products. My two current obsessions are Breathe Essential Oil, which I use before I work out, and basically whenever I want a little pick me up during the day, and Deep Blue Rub, which has been a God send for my sciatica.

If you have any kind of asthma issues or back pain that you are dealing with on a daily basis, then you have to watch this video. This stuff is off the charts amazing!

 

Gratefully,

Raphaela Laurean

How To Choose Your Business Name

Hello Everyone,

I just shot a 3 part series (total of roughly 15 minutes) that details what I believe to be the most cost effective and efficient way to choose your business name. Whether you are thinking about starting a business, have recently started one, or are rebranding, these videos contain very valuable (and free) advice about how to get the job done quickly and correctly. I hope you enjoy these. I am posting the first one below. If you like it when you visit my You Tube Channel, just watch parts 2 and 3. Thank you.

Gratefully,

Raphaela

Preparation and Planning are Not Optional!

Plan, Prepare, Organize, Execute

Plan your work and work your plan!

I accept already that some people will look at this picture and think-crazy! For some, this level of planning, preparation, organization, and daily execution may seem over the top. At my house, it’s just plain normal. As a business person, I am a huge fan of this concept ‘If it has to be done more than once or twice, automate it’.

Of course, you can not really ‘automate’ your home, but you can establish a nightly routine that takes the chaos and frazzle out of your days-ok. let’s be serious, maybe just reduces it. When you are raising kids, working out, married, running a business, and spending two hours a day in the gym training, you MUST be prepared, or you simply will not be able to maintain that kind of momentum.

If I had to get up every morning and pick out the kids outfits, my gym outfit, my outfit for the day, plan my meal, etc, I would probably have a lot more difficulty getting out of bed in the morning. I just personally find it a lot easier to do these things in the evening, the night before, when the pressure is off, and I am alert……aka….not picking eye buggers out of the corners of my eyes, and trying to figure out the fastest way to the coffee pot.

Here is what we do to stay on track; 

-While the kids are eating dinner, I make a game out of it. I present them with three shirts and ask which they would like to wear tomorrow. They always have fun with this, because they ask me, “Mommy, is that the shirt that you thought I would choose?” When they go to bed, I put the shirt together with the pants, panties/diapers, socks and shoes, and lay it all out for the morning.

-While the kids are watching their one nightly video, I unpack/repack my gym bag for the next day. I lay out my gym outfit for the next day, and I hang up the clothing that I am going to wear the next day, along with packing the jewelry, shoes, panties, bras, etc. that complete my outfit.

-I pack back up all of my computer bags and camera cases, purse, and anything else that will need to go with me to the office the next day and I stage it all with the other items.

-I grab a cup, any vitamins, my water, and I place that all right there, so I never forget it in the morning scramble.

-Last but not least, I set my gloves, hat, and car keys with all of the rest of my morning stuff.

OCD? Doubt it. Success has a lot to do with consistency. Consistency has a lot to do with planning. Once you recognize that, it would honestly make very little sense to try to do it the other way-get everything together in the morning.

I do not have a lot of time with my babies, so being able to have a nice leisurely morning with them, and minimize the mad dash that mornings bring, adds to the happiness and harmony of my home. That’s our Lifestlye Lane minute. Hope it helps you and your family smile more and stress less.

Gratefully,

Raphaela

Bombshell Fitness Training Camp Is Intense!

I should start this by saying that one of the only parts of my body that are not sore are my fingers. I just returned from my Bombshell Training Camp weekend with Shannon Dey’s Bombshell Fitness in Daytona Beach, Florida, and all I can say is OUCH! FYI, do not judge the way that we look in these photos, we were soaked in sweat at the end of three days, but so happy to be done.

I was pushed this weekend, hard. I was asked to do things that quite honestly, I had no idea that I could complete. I was asked to run longer, lift faster, jump higher, and just plain push myself to new levels. It doesn’t matter what the specifics of the weekend were, but I will tell you that from the moment I checked in to the moment that the pictures above were taken, the only time that I was not covered in sweat was directly after my shower at night.

The next time that I see a girl that looks that amazing in a bikini, I am going to know how much work it takes to look like that. I have seen my share of challenges during the last 37 years, but this kind of training is all encompassing. These girls train 24 hours a day, 7 days a week, with extraordinary focus and commitment.

I know that you are thinking, “no way that anybody trains 24 hours a day.” They do! I guess I should say, we do. We eat 6 meals a day, with a commitment to prepare all meals in advance and eat them regardless of where we are, are how we have to get the food into our bodies. Yes, there are a lot of meals that are consumed with your fingers out of a Ziploc bag, well mine are from Uline (most economical way to purchase a lot of reclosable bags for prepared meals). We train hard 6 days a week. I am not talking about throwing on a pair of yoga pants and working up a little treadmill Barbie sweat at your gym while enjoying the latest Beyonce album. I am talking about the kind of training where when you are through, you are offending yourself, if you know what I mean (hello, somebody needs a shower…STAT!).

If all of that doesn’t sound like enough fun for you, then it would be helpful to understand that we forego life’s little treasures on a daily basis in an all out effort to be committed to putting our best foot forward on the stage to represent Bombshells everywhere. We don’t drink coffee, add salt to our food, consume alcohol, grab convenience food, or a million other little things that most people enjoy without even thinking about it. We drink a gallon of water every day, and we are happy to do it.

My whole point is not to make Bombshells sound like superheros, but to drive home the point that this kind of training takes elite athlete level commitment. I know that a lot of the people in my personal circle of friends and family do not lend Bikini Bodybuilding the credibility that they should, and that is their reality, not mine. As for me, I embrace it. I welcome the opportunity to set high standards and goals for myself, and to wake up and go to bed every night focused on my goal-the stage-the win-the team.

To all my Bombshell Sisters, thank you to those of you who encouraged me, and all of the other Bombshells to dig deeper this weekend. Thank you to Jen Strobo and Shannon Dey for their invaluable, and very frank, advice about how to succeed in this industry.

If you are considering attending a Bombshell Fitness Weekend Camp, I say, “Go For It!” It will be hard, you will push yourself, you will cry (or maybe that was just me 🙂 ), but if you are there for the right reasons, you will finish it, and you will go home with the Team Bombshell pendant hanging around your neck. It will be a reminder to you every minute of every day that you pushed yourself, and that you can push yourself.

Gratefully,

Raphaela Laurean

Pre Workout Supplements for Bikini Bodybuilders

Ok, so it’s 5 AM, the kids are asleep and my husband is cutting down logs next to me (aka…snoring like an old man), and the alarm goes off. What do I do to get UP?

Easy, I walk past the coffee maker, you know, the place where good breath goes to die :-), and straight into my gym. I pour 8 oz of cold water into a cup, and add one scoop of No Xplode and one scoop of Amino X, both by BSN. On alternating morning, I use one scoop of Hyper FX and one scoop of Amino X (my personal preference between these two combinations). When you mix either the Hyper FX or No Xpode with the Amino X, the results are nothing short of pure magic.

I suddenly feel a rush of energy, and my body feels a bit warmer. I feel alert and ready to go, but not in the crazy, punch a wall, and run a 4 minute mile while listening to speed metal way. I feel an even and comfortable level of energy start moving through my body. As for my earlier statement about the comparison between Hyper FX and No Xplode, this is just my personal preference. I like the way that the Hyper FX makes me feel better. I feel a little more jittery on the No Xplode, but again, that’s just me. They both beat a coffee ‘awake’ by a country mile.

So here’s the weird part, and yes I know it’s weird, but this blog is about honesty, so here goes. While I am waiting for the full ‘wake up and be ready to lift’ stage in my mind, I do two things at once. That’s right ladies and gentlemen, I even multitask while working out. It’s a sickness, I know. Any who, I hula hoop and do facercise. No, you are not misreading, and no I did not mistype that. That’s what I do at 5:10 every morning, after drinking my pre workout supplement drink. Can you picture me doing this? If you can, it looks kind of silly, and I certainly don’t think that I would make new friends at the gym if I did this there, but my house, my rules :-).

There I am with a hula hoop flying around my waist while I am doing facercise in the mirror to keep my face toned. If you don’t know what facercise is, this is something you have to learn about. Think about when you see a woman whose body is very tone, but her face is very ‘loose’ by comparison. There are roughly 50 muscles in the human face, so why do most people ignore them? They probably just don’t think about. I didn’t until I was around 25 and I saw an old book at a yard sale about it. For a quarter, curiosity got the better of me, but wow, am I glad that I picked that book up. For anyone who is interested, I picked up The 5 Minute Face-lift, but I am sure that there are other wonderful books out there. This is just the one that I picked up that day, and the program that I have been pretty consistent about for roughly 12 years.

This is not a sales pitch for facercise, so I will not go into a lot more detail here. It should suffice to say that I can definitely tell the difference between the photos of mine where I had been sticking to a facercise program, and where I had not. Even at the tender old age of 37, I can confidently say that I do not look anywhere near my age, and if I had to identify one beauty secret causing that effect, it would be facercise.

So, that’s my crazy little morning secret, I fuel up on a BSN mix of Hyper FX or No Xplode, and a scoop of Amino X, throw a hula hoop around my waste, and make crazy faces at myself in the mirror (aka…facercise) until I feel ready to tackle my workout. Thank God my family is asleep while I am doing this, they might think that mommy has crossed over to the dark side if they saw this little routine.

What’s your crazy workout tip or trick? Add your comments below so that people can laugh at everyone, and not just at me :-).

Let’s Run To The Bikini Together!

Gratefully,

Raphaela Laurean