Q&A with Wonder Mama Heather Bear from Phat Camp!!

[Bearclaw]

Kertwink-
When I'm going to have a crazy day-I do my cardio and weights at the same time. I'll do my cardio w/ my db's next to me. I'll do 5 minutes then get off and do a ss of whatever bodypart I'm doing that day. So I may do 5 minutes of running then 15 curls ss w/ 15 kickbacks etc. I hope that helps. When it gets tough ask yourself "How bad do you want it?"
Have a great day
Heather

[luckyme3]

Heather
I've read through a few of the forums wondering which one is for me when I came across your story and I have to say that this is the inspiration I needed!!Seeing your transformation really inspired me!!I am working towards losing 50 pounds in 5-6 months and was running into a lot of doubt that it was possible until I saw your story.I'm 5'4 and 179 pounds so to lose 50 pounds would take me to the 129.I'm a stay at home mom with three kids but I am willing to work really hard to get there and have had my share of setbacks so far(which I won't bother getting into)My question is what do you think I need to do per week to attain this kind of goal?What exactly did you do to get there?Did you take a fat burner?I experimented with a fat burner last month and I loved the energy it gave me but wasn't sure if that is something that is addictive or if it would mess up my metabolism when I wasn't taking it?Sooo many questions!!Please help!!!

[Bearclaw]

luckyme3
I would do 1 - 1.5 hours of cardio a day, weight train 5x a week for 35-40 minutes supersets and eat a high protein diet but eat enough calories to keep you going and keep your metabolism moving. I took Lipo 6 & Curvelle. Everyone has their own favorite. When I do cardio I may do 1/2 hour walking but the rest is fast/interval/sprints/pylos/and everything inbetween. I do hard core cardio-SWEAT it out. I also drink 1 gallon of water a day and 2 when getting ready for a show. Hope that helps.
Heather

[luckyme3]

Thanks!That does help.I will add an extra half hour to my cardio and check into the fatburner that you had used,It helps to have the extra boost you get from a them.Will post again when I have had some results!!

[Bearclaw]

Good Luck and ask yourself how bad do you want it

[Bearclaw]

Just thought I would drop by and say Hello. I hope you are all having a great week.
Heather

[Bearclaw]

Just wanted to let you know that I'll be in Chicago this weekend for Jr. Nationals. Hope to see some of you there.
Have a great weekend
Heather

[Bearclaw]

Happy Hot Summer
If any of you are interested in training w/ me at my house-let me know. You can live with me, I'll feed ya, cook for ya then take you to my gym and whip ya in shape. You will leave w/ more info than you can imagine.
I want everyone to know that you can achieve your goals if you set your mind to it-I did.
Have a great day,
Heather
Heather-Bear.com

[warriorgirl]

Okay here is a question for you...I am 5'1 113lb (last body BF taken 7/9/10 18%) due for another next week. Here is the question. I want to continue losing BF I would like to be at 16% to show my defined muscles which is not impossible to achieve. The problem I foresee is that I am being deployed in Sept. and I know the food in the military is far from being healthy (lots of sodium, grease, and fried foods). I don't want to strave so I am taking with me Protein powder and bars, no salt peanut butter, no salt rice cake and packets of tuna, minute maid precooked brown rice and oatmeal, but I can't totally survive on that. I do plan to continue working out on a regular basis. So should I limit me food intake or should I just be very careful in what I eat or just eat whatever? Don't want to lose what I have tried so hard to achieve.

[shanz]

Hi Heather,

My name is Shantelle and i am a mum of a 3yr old and 1yr old twins and i am also studying full-time at Uni. My future goals are to comptete in an amutar kboxing fight and hopefully a bikini body figure comp. I am seeking a motivational coach, do you do this kind of thing or can you point me in the right direction?

Currently i am doing cardio kboxing 2/3times a week (high intensity intervals), yoga twice a wk, and a full body dumb bells program 2/3times a week with at least 20/30mins of steady cardio.

I am unsure of the balance i need in my over all program of cardio vs weights, high intensity vs endurance etc. I have been doing some reading on the value of endurace cardio vs HIIT and getting the balance right. What is your thoughts on this?

With my diet i am trying to eat at 2000 calories and under i am 5/10 and currently weigh 74kgs. I am unsure of the right balance as to food and routine like what to eat before training, after and just during the day. Ratios of fat, carbs and protein etc.

What do you think of supplements? Proteins, fat burners and multi-vitamins.

Where is the best place to go to educate myself on figure competitions and training models??

I am probably over complicating things, but i know what i want, i am just at a loss as to where to begin and how to begin. I am even considering consulting an online time management guru to help me organise my weekly time-table so i can manage myself better.

Hope you can help.

Shanz

[Bearclaw]

Warriorgirl-
First of all-Thank You for fighting for our country!!

This is a tough one because you are limited to what you have to eat. You are doing the right thing by taking as much as you can w/ you and have your family/friends ship more to ya when you run out. I would just try to eat the best you can w/ what resources you have. Continue to drink as much water as possible to flush out the sodium and try to train as hard as you can with what you have access too. Cardio is also a bonus if you can get any extra in. I'm sure you will get your fair share in w/ those runs etc.
Good Luck and email me anytime at Bearclaw@seidata.com. I'd love to stay in contact w/ ya.

[Bearclaw]

Shantelle,
Wow, you have your hands full-you motivate me by just reading this. I know nothing about kickboxing but can help ya w/ the figure competition part How far are you from Sydney? I know 2 great trainers there. I have been to Aussie several times and have great contacts "Down Under".

As far as cardio, I do different things everyday because I have to make it creative-or I get bored. I may run 1 day then do intervals w/ pylos the next day. Your food routine is going to depend on what your goals are and how you currently look. I love multi-vitamins, Hi Protein powders and there are several good fat burners out there. You have to find what works for you. I also take Muscle Aminos, Liver Aminos, Fish Oil and Ultimate Aminos from Parrillo Performance. Let me know where you are located and I'll contact a friend of mine "Down Under".

Hope that helps,
Heather

[shanz]

Hi Heather,

I am currently living in Adelaide SA and am more interested in getting into shape, i think i need to get more education in this area before i considering competing. But i am moving to Melbourne next year, do you have any contacts in Melbourne?

My current weight is 75kgs and size 12, with my cardio i am doing high-intensity interval kickboxing 2-3 times a week, as an introductory weights i was going to do the all-over body workout that was featured in the last issue of fitness rx 3 times a week. This is where i come unstuck, how many sessions of cardio do i need as a minimum with endurance vs high-intensity? How do i structure my weights sessions? LIke how many exercises do i need per muscle group?

Food i am planning on eating 2000 calories and under with two cheat meals a week on the weekend. My goals are to trim down and tone up (i love the bikini comp lool of the models) i would love to look like that, but i am limited as i can only train at home. Do you do personal training Via the internet?

I am taking a good multi and also Vitamin D and Omega 3-6-9, What are all the aminos that you take needed for?

That helps heaps your awesome,

Thanks so much
Shantelle Thompson

[Bearclaw]

Shanz,
I do know someone in Melbourne. I believe in cardio 5x a week, I love my 2 days of rest. I train 1 bodypart a day doin 3-4 sets/10-15 reps w/ 6-8 different exercises per bodypart. I train legs totally different but 1x a week. You can achieve your goals w/ working out at home-I lost 78 pounds at home w/ a treadmill and set of dumbbells. I take Muscle Aminos, Ultimate Aminos and Liver Aminos. I also sent you an email. I think we can work something out I look forward to hearing back from you-GO AFTER YOUR GOALS.
Heather

[mswestbrook22]

I'm 5'9, 177 pounds..lots of body fat. I have started doing cardio and weight training. I have about 30 pounds to lose. Is a 1200 calorie diet okay? If I'm eating right and doing my cardio and weights, with what I burn in exercise (i.e. 250 per workout), do I add that back to whatever I have left of the 1200 calories? Does that make sense? i.e...1200 cals a day....i have 400 calories left to eat and burn 250 calories in exercising. 400 (left over to eat) plus 250( burn during exercise) to leave me with 650 to eat or leave it at 400 cals?

[Bearclaw]

mswestbrook22-
Your calorie intake is too low. You body is starving and holding onto eveything it has. You have to eat enough protein to keep your body going. Are you tired throughout the day, do you have enough energy to do cardio at a moderate to high intensity for 45-60 minutes 5x a week, do you have enough glycogen to get through your weight training? Without know your bodystats I can't give you a number but you need plenty of green veggies (you can't get fat on them), 1-1.5 g of protein per bodyweight (sometimes 2g per lb) and good carbs along w/ plenty of water. I hope that helps-keep me posted.
Heather

[mswestbrook22]

what kind of body stats do you need? I did zumba last night and I was exhausted at the 15 minute mark...i managed to keep up for 30 min. but those last 15, i was so slow. So i need a good carb and a protein for the glycogen to get energy? I do this each time I workout or just with weight training?

[teiganb]

as heather says more protein, and the cleaner you eat the less you have to worry about your caloric intake as such. Are you getting enough complex carbs and healthy fats? Are you eating fruit and vegetables?? You need carbs and protein for every workout in fact every time you eat which should be at least 5 times a day you should have protein, complex carbs and a fat. Eg: when I am in a rush or out and about I will have either 2 eggs or a protein shake with a piece of fruit and 1oz almonds.

[Bearclaw]

mswestbrook22
Sorry it has taken so long to get back to ya. I've been studying and taking the Parrillo Certification all weekend. I use the 9 point body caliper system, weekly. You were exhausted in Zumba cause you didn't have enough food in your body. You need to have a meal like this 3-5x a day. The only meal I don't do this at is my meal 2 when it's just a Hi-Protein shake. Let me know if you have anymore questions.
Have a great week.
Heather

[Bearclaw]

Also to add to teiganb's reply. I always keep an extra baggy of protein in my purse or car along w/ a Parrillo Protein Bar (cause they do not melt) - this way I am never w/out anything to eat when I get hungry and don't have my cooler.