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Old January 1st, 2008, 11:38 AM
Krista Schaus Krista Schaus is offline
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2008 - Another Year Another Opportunity to GROW!

Mentally, physically, spiritually, emotionally...

Growth is not just about building huge biceps, however that is part of it.

If you follow any of my stuff, you'll know that I strongly believe that strength training is a window to growth in all areas and aspects of one's life. 2007 was no exception... full of growth opportunities for that I jumped all over.

Looking back on 2007

PPC Toronto

I won't be able to get across how much I learned and all the different levels and layers of learning that this opportunity provided. First off, it was a HUGE risk for me that many people would not have taken. Maybe risk is not the right word, but sacrifice.

I did not see it as such of course, but everyone I spoke to would say "you are giving up so much! I hope it's worth it". Or people suspected I was going through a life crisis of some sort "searching for myself" or that my husband and I were having relationship problems.

Quite the opposite if you think about it. If I did not have a strong sense of myself - who I am, where I've come from, where I wanted to go still - I would not have had the opportunity present itself before me and I would not have had the balls to take it. Further to that, if my husband and I did not have a strong, trusting relationship, this would have divided us.

I am very thankful for those involved in the decision to bring me to the PPC in Toronto as my experiences there were a rite of passage of sorts. You can't take back or erase how the experience changes you.

Free from Chronic Pain

I have suffered from chronic hip pain for as long as I can remember... high school days. I thought it was a loose SI joint, tight periformis, squat form, training frequency of certain lifts, posture, ergonomics, genetics... all contributed in some minor way but the MAJOR contributor was not physical at all.

Hip / back - Root chakra - once I dug deep into these and some long standing issues and "baggage" if you want. I had been told by a few friends of mine (one yoga insturctor and one reiki practitioner) that the pain was not physical... I could do all the stretching, ART and training protocols I wanted, the root of the problem was not being addressed.

So without airing my baggage from the 80's and 90's, what is more important is how I healed my pain.

The process for me, as it has been for a number of years now, has been through reading. My messages have been hidden in text and they would not reveal themselves to me until I was open to learning more and healing myself.

In 2007, my messages were contained in the following books:
  1. The Power of Now
  2. Eat, Pray, Love
  3. 5 People you Meet in Heaven
Now, the books you are reading at any given time are not coincidental; take note of how you are introduced to certain books (or maybe movies or people) and your immediate reaction or response to them. If you start a book and can't get into it, it's not for you. If you start a book and feel compelled to read it, but just don't "get" it yet, it's not time. Sometimes is it just one word, one sentenced, one paragraph you are meant to read.

I recall a mentor of mine telling me I must read a book by Pope John Paul. He said "don't be a baby and just read the first few pages and give up." I did just that. Not because I was a baby and gave up, but I knew all I was supposed to get out of that book at that time was the quote on the back of the book... "be not afraid." That struck me light a bolt of lightening as if God was speaking directly to me. Will I read the book in its entirety some day? Likely, but only if I receive a sign that I should.

If a friend recommends a book to you, don't ignore the recommendation... pursue it. It may not be your time or for you, but if you don't investigate further, you may be missing an opportunity to go to the next level of growth in your life.

Read books with eyes, heart, soul wide open. Do not judge, just look for your messages. You will know when they come as time will literally stop. You will experience profoundly moving waves of emotion or nothing at all, just the knowledge that what you just read, absorbed and accepted will change you life and your perceptions of past, present, future forever.

Messages are everywhere, in everything - once you accept that, things will look and feel and be so different.

Cut the crap. Let's talk reality

OK, I know I am losing some of you with my metaphysical babble (which I believe in 100%, but I will entertain you)...

Lean Mass Gains

I just did my 1st BioSig of 2008 and am pleased to report that I have gained a good amount of lean mass this past year. In January 2007, I had my first B ioSig of the year done by Charles and was 134 lbs, 119 lbs lean mass 10.9% body fat. By the end of my stint at PPC Toronto I was up to 146 lbs, 14.2% body fat and 126 lbs lean mass.

Today I weighed in at 143.4, 12% BF and 126 lbs lean mass. So I have gained nearly 10 lbs since last year at this time and only about 1% body fat ... a lean mass gain of about 7 lbs. So I DESERVE the 67.5 kg weight class. I can put that fear behind me. I am a legitimate 67.5 kg class. I had to lose a significant amount of lean mass to get down to 60 kg in Sept 2007... not worth it in my eyes.

This is what improved body composition is all about. It`s not about what you weight, but what your weight is made of. There will be peaks and valleys throughout the process of gaining lean mass but as long as the trend is in your favour, you are making positive progress.

Strength Gains


Bench Press - hard to say as I had my best 1RM raw in March at 77.5 kg and I am no longer competing raw. However, 2007 was a great year for making progess with the gear.

Squat - I know this is up as I had a raw 1RM of 242 in March and did a new PR of 260 in November. My weight was the same, actually I weighed a bit less when I did 260 (138 vs 143).

Competition squat started at 292 as my best in January 2007 and I did 330 lbs in December 2007. So big improvement there.

Deadlift - 300 raw deadlift in January 2007 and 315 x 2 was my best raw deadlift in August 2007. I have not tested it recently.

Competition Deadlift - 314 lbs in January 2007 to 330 in December. This is the poorest progress.

Clean- when from 125 in December 2006 to 140 in March 2007. I have not tested it recently, however I find cleans go up almost in direct correlation to my BW. I am always about 5% less than my BW. But I don`t really try to get better at cleans... my form could be improved and I do not train these often.

Pullups - PB for reps was 8 and in Sept 2007 I managed 12.

OH Strict BB Press - started at 100 in January 2007 and I managed a very slow and excruciating 110 lbs last week. I do not train these often either, but form is good.

Goals for 2008
  • Eat more local foods (market, organic farms, free range local meets, grow more herbs, use my family`s vegetable garden and canned goods in the cold storage)
  • 185 raw bench press (towards the ultimate 200 lb goal)
  • 350 deadlift
  • Get more out of my squat (``tap the keg``)
  • 400 plus kg total
  • Set and achieve a physique goal (serious... no half ass attempts)
So there you have it.

If you don`t take the time to reflect on the year you just put behind you, then it was a year simply passed rather than a year lived.

Wishing you much growth in 2008!

K
Attached Images
File Type: jpg 5 people you meet in heaven.jpg (24.8 KB, 4 views)
File Type: jpg eat pray love.jpg (15.4 KB, 228 views)
File Type: jpg the power of now 2.jpg (4.0 KB, 226 views)
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  #2  
Old January 1st, 2008, 11:54 AM
Krista Schaus Krista Schaus is offline
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BioSignature Data Jan 1 2008

Skinfold Calculations
Sum of Ten Skinfolds: 74 mm
% Fat: 12
Lean Mass: 126 lbs.
Tricep Range Multiple: 0.3

Skinfold Measurements
Chin: 4.2 mm
Cheek: 9.1 mm
Pectoris: 4 mm
Triceps: 12.5 mm
Subscap: 8 mm
Mid-axillary: 4 mm
Supra-iliac: 5 mm
Umbilicus: 9 mm
Knee: 2 mm
Calf: 16 mm
Quadricep: 24 mm

Skinfold Ratios

Calf Triceps: 1.3
11 Quadricep Triceps: 1.9
5.5 Umbilical Triceps: 0.7
1.3 Pectoral Triceps: 0.3
1.5 Subscap Triceps: 0.6
1.8 Supra-iliac Triceps: 0.4
2.3 Cheek Triceps: 0.7
2.9 Mid-axillary Triceps: 0.3
3.6 Knee Triceps: 0.2
6.5 Chin Triceps: 0.3

I will be starting Gemmo Theraphy protocols tomorrow.

Attached Images
File Type: jpg Krista Double Bi Jan 2008.JPG (11.1 KB, 221 views)
File Type: jpg Krista Side Jan 2008.JPG (8.4 KB, 225 views)
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Old January 1st, 2008, 11:56 AM
Krista Schaus Krista Schaus is offline
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Girth Measurements

Tape Measurements
Neck: 14 in.
Shoulder: 43.25 in.
Chest: 35.75 in.
Waist: 29.5 in.
Hip: 39 in.
Right Bicep Relaxed: 13 in.
Right Bicep Flexed: 14 in.
Right Forearm: 10.25 in.
Right Wrist: 6.5 in.
Right Thigh: 22 in.
Right Calf: 13.5 in.
Left Bicep Relaxed: 12.75 in.
Left Bicep Flexed: 13.25 in.
Left Forearm: 10 in.
Left Wrist: 6.5 in.
Left Thigh: 21 in.
Left Calf: 13.75 in.

Basic Calculations Body Mass Index: 24.6

Tape Measure Ratios Waist Hip Ratio: 0.8
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Old January 1st, 2008, 12:02 PM
Lauroo Lauroo is offline
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Krista! Looking good!!! Congrats on all your successes in 2007, can't wait to see what you bring for 2008.

Thanks for the book recommendations too...I read Eat, Pray, Love and thought it was fantastic, I will check out the other two you mentioned!

Lauren
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Old January 1st, 2008, 01:03 PM
Lea-Ann Lea-Ann is offline
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Krista-

Thank you so much for opening up your reflection to all of us. It was a very insightful read and I really enjoyed it... but most of all it has made me decide that I need to do the same thing with my year. I remember doing something like this in high school for a couple years, then I went through some tougher times and stopped reflecting (that could very well have been a big mistake)..

Also, your pictures look great! You look (and are) strong, healthy and confident!

LA
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Old January 1st, 2008, 01:50 PM
Krista Schaus Krista Schaus is offline
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Quote:
Originally Posted by Lea-Ann View Post
Krista-

Thank you so much for opening up your reflection to all of us. It was a very insightful read and I really enjoyed it... but most of all it has made me decide that I need to do the same thing with my year. I remember doing something like this in high school for a couple years, then I went through some tougher times and stopped reflecting (that could very well have been a big mistake)..

Also, your pictures look great! You look (and are) strong, healthy and confident!

LA
Looking forward to your insights and pictures... need to put a face to the name.

K
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Old January 2nd, 2008, 08:50 AM
Krista Schaus Krista Schaus is offline
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Win, Lose or Draw???

I would love to hear how all of you compared from Jan 2007 to Jan 2008.

Did you accomplish goals you set at the beginning of last year?

Did you follow through with resolutions?

Strength gains you would like to share?

Weight fluctuations you care to report?

Love to hear from you!

K
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Old January 2nd, 2008, 11:39 AM
Mekan Mekan is offline
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2007

Did you accomplish goals you set at the beginning of last year?
I had no goals set. My mother, who lived with me, died after a second bout of cancer. Her death ended a long term care-giver relationship and freed me from a ton of mental baggage. This does not mean that I did not love her or have a good relationship with my mother, but anyone who has cared for a terminally ill person can tell you it is mentally and emotionally draining.

Did you follow through with resolutions?
N/A

Strength gains you would like to share?
I don't have quantifiable gains to list. That will come this year. What I do have is the transformation from a slug to an invertebrate. What do I mean by that? For the past several years I sat on my butt through 99%of my waking hours. Now I am exercising and moving. In short I am living and much stronger than I was in 2006. 2008 will see me lose 3/4 of my excess fat and grow even stronger. 2008 will be the year I set benchmarks for strength.

Weight fluctuations you care to report?
In June of 2007 I started moving and watching my diet by cutting calories. I went from 372 to 352 for a loss of 20 pounds by the end of July. At that time my daughter and her husband moved in with us and I fed my emotions with constant binging. I gained 24 pounds, a whopping 376 by October. This is when I purchased PN. I am down to 359 today with most of the focus coming in November and December.
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Old January 2nd, 2008, 12:30 PM
Lea-Ann Lea-Ann is offline
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Review 2007/ Setting Goals for 2008

Krista-

At your request, I will post my review of 2007/2008 goals here on your Blog and also on my Blog:

REVIEW OF 2007:

Health- 2007 started off rough, I was in my 5th year of chronic gastrointestanal and hormal troubles, while all the general practitioners I visited said I was healthier then almost anyone they treated I was plagued with this pain that they constantly overlooked. However, this year with the help of my functional MD(well I started before this year but found the key this year) I have been able to turn much of this around. I opened my eyes to alternative medicines like accupuncture and can say that my digestive health has improved 100% and along with the improvement in my digestive health I have also seen improvements in my hormone levels etc.

Lifting- I have changed my focus of my lifting from working on looking killer to first and formost getting strong (and then hoping that the body will follow suit- you know change the obsession). I have taken my raw squat PR to 260x2; raw deadlift PR to 280; raw bench 135.

BodyComposition- I lost about 10 pounds over the course of the year, dropped my bodyfat from low 20's to 18.5%, increased my muscle mass..so good results, just slow.

Financially/Buisness- My husband and I have done several things this year to secure our future more (increase 401savings, made some investments etc.). Have been purchasing equiptment for when we open our own facility etc.

Educationally- I have read a lot of good books this year that have helped me in work, personal and buisness aspects of my like.

Books that I would like to recommend are:

Molecules of Emotion by Candance B. Pert
Anatomy of an Illness (as perceived by the patient) by Norman Cousins
**These two books helped my open my mind to alternative therapies to heal myself

Adrenal Fatigue by James L Wilson
Detoxification and Healing by Sidney MacDonald Baker

** Two really interesting and informative books

The Automatic Millionaire (author?) but this book (mostly the first 30 pages) just helped me to set down and assess how I want to pay back my mortgage, student loan etc. and how to properly feed into our 401K.

GOALS 2008:

1. Compete in a powerlifting meet (first scheduled for March-12 weeks away)

2. Possibly try to start a family (we will continue this thought after the powerlifting meet)

3. Read even more then I did last year and continue to learn more about supplements etc. I will be attending BioSig in February

4. Devise a new buisness plan for opening our own facility in 2009

5. Continue to change my physique through intense training and smart nutrition, but at the same time not to obsess (stress) about it.

Happy New Year to all... here's lookin at 2008!!!!

LA
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Old January 2nd, 2008, 09:21 PM
Erin Weiss-Trainor Erin Weiss-Trainor is offline
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Looking back to move forward

I donít really remember what resolutions or goals I set for myself last January but looking back over the year, I do appreciate how much progress I have made (and how much work there still is to do...) towards a better me. I have made a personal commitment to get stronger, fitter and healthier with every decade so that as I turn 40, 50 and so on, I can feel that I am the best I have ever been. That is my resolution every year and every day.

What I do know is that finding PN this past year was my huge A-HA! moment of 2007. It became a turning point for how I live nutritionally and physically, and has given me direction and opportunities to develop my knowledge, and personal training practice. How has it changed me and what have I gained? Many of the lessons I learned are not new ideas and have been put into words many times before - the key is that I had to learn to practice them myself and experience the results. So the first and most important thing I accomplished was:

1. Turn knowledge into action
Seeking knowledge is good and necessary but I think I would be a student forever if I could. I think its because I am more than a little afraid that I wonít know enough to do the job right. I realized that I can continue educating myself but with greater focus and more emphasis on the application of what I know, and that many times the experience itself provides the greatest opportunity for learning.

From all this actioning I learned to do in 2007, the other lessons I learned were:

2. Simple change can have huge result.
Even though I should know better, I was amazed at how quickly body composition changes came just by following the 10 habits at 90% compliance. And how quickly things would go backwards when I pushed the limits of the habits. It was easy to play the blame game and come up with excuses for why I wasnít getting the body comp changes I wanted but when it came down to it, I got the best results from following the rules. This one went hand in hand with...

3. Donít get ahead of yourself
Its very easy to get caught up in all the advanced techniques and individualization strategies - I think its very much connected to wanting that quick fix for slimmer thighs and feeling justified for not seeing the desired results when supposed changes arenít working for you. Make a commitment to grasping the simple changes, give your body time to respond to the changes and then move forward. Jumping ahead and trying to do it all at once becomes very chaotic and its hard to figure out where to go next, because youíre never really sure what works and what doesnít. This one made me realize that I needed to...

4. Act and think like a scientist
This goes back to thesis 101: Look at the existing literature/information, write up the experiment to test out your theory, carry it out, examine and analyse results, and draw your conclusions for future experiments. And just like any good scientist, you have to keep the variables that you are manipulating to a minimum so that you can accurately assess what worked and what didnít.

5. Change can be hard but its not hard to make change work
When I first dabbled in PN, I struggled with how to implement many of the 10 habits - the idea of veggies for breakfast, how I was going to feed myself, carb-addicted hubby, and picky kids with one meal, or how deal with meals when on the go or at someoneís house. But many months later I see that it was really not that big of a deal. It was easy to eat green pepper in the morning with eggs. I now always pack veggies and easy protein sources when on the run, or simply choose those from a meal when eating out. I found that I can make family meals and easily adjust for everyone - for fajita or spaghetti dinners, I just put my chicken and veggies on a salad, or eat the pasta sauce over sauteed zucchini. Many times the idea of the change can be your biggest obstacle and it just takes small steps to make that change happen.

6. Do if for yourself to be the best you - not to be someone/something else
I have a sad confession - most of the time my desire to look better is about looking as good as or better than someone else. In this case, its usually my sister, who much to my horror, has a huge fat phobia (that comes in the form of obsessing over every gram of fat in anything she eats regardless of whether its healthy or not), and can put away carbs in all forms (breads to chocolate) with complete disregard to any form of nutrient timing. And all without any aesthetic consequence - she always looks incredibly lean and fit. But after spending a weekís vacation with her (in bikinis by the pool much to my dismay...) I came to the realization that I will never be or look the same as her. So now I can put all my mental energy in wanting to get leaner to being the best me - not better than her. And I have no doubt that I could get really lean if that was a goal but in the end, we would still look very different and my plan of attack would be very different than hers.
The other part of this is the realization that changes in health and body composition come slowly and without any announcement. And then one day you recognize the changes and you realize that it doesnít always have the effect that you think it would have when you started. For example, for some reason, I always thought that if I got to a certain weight/body comp that I would look or fit into clothes a certain way and that would life would just be awesome. As nice as it was to see lower numbers on a scale or drop down a clothing size, it really didnít change much in my day to day life. But knowing that I am living a healthier life and doing great things for my body makes a huge difference in my life, and how I feel inside because of healthy choices keeps me going.

7. The journey is important and paves the way to get to your goal.
and
8. Know thyself
These ideas were planted in my head by Krista and really smacked me upside the head towards the end of the year. I learned to listen and learn from my body - to its hunger, its pains, to feeling lean or bloated, and to the changes that came with a certain phase of nutrition and training. I feel more confident than ever that I know what I need to do to get my own body to change and that when I run into the next hurdle, that I will be able to figure out how to get past it. This one is big for me and really carries overs into the other aspects of my life....but thatís another post.


So though I am pretty sure I canít bench press or squat much more than I did a year ago, I am stronger and ready to face my fitness goals for 2008. The PN team and its members are amazing - the best place to be to find my success!

Krista, thanks for the chance to reflect. You are an incredible educator and coach, and your commitment to PN changes lives. Happy New Year!
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