Posts Tagged ‘Bodybuilding’

Hey guys!  Been busy as usual so here’s what I had time for today:

5 Rounds

Using a barbell with moderate to heavy weight, DBs, and a KB:

15 BB Deadlifts
1 BB Hang Clean
5 BB Push Press
15 BB Bent over Rows
10 DB Push Jerks
10 Single arm KB High Pulls
15 KB Overhead Tricep Extensions
15 minutes bike before and 10 after

Enjoy!

The Grind

Posted: October 20, 2014 in Fitness
Tags: , ,

Hard work, dirty work, the day-in and day-out “it ain’t pretty” work.  That’s where I’m at right now…”The Grind”.  I’m doing my best to put the work in, eat well, and rest when I can.  I’m in that phase where the hard work doesn’t quite show yet.  I’m not trying to lose fat but I am trying to improve my physique for next year without putting piles of slop and jiggle on my body.

I made the decision at the end of the summer to hold off on competing for this year.  It was just too rough of a year for me to even think about adding an additional stressor.  For those that follow me, you may already know that on Christmas of last year, I lost my mom.  That was a huge, devastating blow.  The year followed with ups and downs with my father’s health, a new business for me, and some nagging injuries…my head was just not in the game.  And for those of you that compete, you know that if you’re not into it, it’s a struggle and can be completely miserable.

So, stay tuned folks…I’m going to do my best to keep updating this blog with recipes, workouts, tips, fun, and anything else fitness related.  If there is anything in particular you would like me to write about, please drop me a note in the comments!

What a week!  So I  finally had my contest this past weekend and it was a blast!  I ended with a 2nd place finish in the Pro FitBody division.  Of course I would have loved to take 1st, but I am very happy with my placement and I’m now onto the next phases of recovery and building.

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It’s pretty amazing the things you go through the final week of preparing for a contest.  There are the last minute workouts, keeping close tabs on water intake, small tweaks in the diet, hair appointments, tanning appointments, meetings, final suit adjustments, posing practice, and the list goes on.

What I was NOT prepared for this time around, was catching a nasty cold!  About a week and a half out, my youngest daughter came home from school sick.  Well, since mommy usually becomes the cuddle blanket and the “human tissue”  (and my immune system was clearly a bit compromised from the heavy training and diet)…voila!  I got really sick just about 1 week out.  I rested for a day or 2 and felt a bit better, but when my training resumed, things went downhill AND fast!  I had no energy, had trouble breathing and started coughing anytime I tried to do cardio, and felt like I had no strength whatsoever.  BUT, I did the best I could, rested when I could, and just powered through the last few days.

Things definitely didn’t go as planned that final week but thankfully, I was stage-ready early and just had to hang on to my conditioning.

Now what?

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Well, I am definitely enjoying some (I think well-deserved :-)) treats this week and doing a few low-intensity recovery workouts.  I will also be taking my Top Secret Nutrition Cleanse & Detox supplement this week to help push the “reset” button before starting my building phase next week.  I have the judges’ feedback fresh in hand and my new plan for the remainder of the fall and winter.  So, I will continue to post some of my workouts here on the blog so look for some fun, new, and super-intense training plans coming your way!

As I sit here writing this, I am just under 5 weeks out from my next competition, so I thought I’d share with you how things are progressing with me.  From this point on, it becomes even more of a mental and physical game.  Workouts tend to be a bit longer, calories have dropped, and the diet is continuously changing depending on progress.  So far, I’ve managed pretty well through this prep:  I have certainly had points of hunger, but nothing I couldn’t handle; I’ve been able to push through my workouts and have remained pretty strong despite the lowered fuel; and my motivation has been relatively high throughout.

So, what does my diet, training, and supplementation look like right now?  I have always done all of my own prep work when it comes to diet and training and I tend to adjust things as needed.  I have discovered a few things about myself over the last few years of competing including that I “don’t do low carb very well” and there is such a thing as “too much cardio”.  So, in terms of my diet, I will have at MINIMUM, one carb meal per day (usually my beloved oatmeal in the morning will stay until the end).  Most days, though, I will have at least 2 carb meals with an additional small serving of carbs post-workout (here I leave a little wiggle-room for the occasional treat including pretzels, low-fat ice-cream, and even a little bit of candy if needed).  Not only does it help me in terms of recovery, but it is a big help in the sanity department when you’re restricting yourself.  I have also learned that restricting foods to “good” and “bad” can lead to a poor relationship with food.  So instead of good vs. bad foods, I look at it as “the most appropriate time to incorporate this food”.  I also tend to do more carb “re-feeds” at this point vs. cheat meals (these can get pretty dangerous towards the end if you know what I mean ;-))

My training has changed a bit at this point as well.  I am still trying to lift fairly heavy on most of my exercises, but I have incorporated more supersets to not only speed up my workouts, but increase the overall calorie burn.  I will also adjust my workouts on the fly (if I’m feeling energetic and strong, I will try to lift to my max; if not, I listen to my body, lower the weight and just do additional sets/reps – remember, it’s not always the amount of weight you lift, but how you lift it, time under tension, and avoiding injury!).  For cardio, I do HIIT 3 days per week (20 minutes) and fill in the other days with steady-state (usually 30 minutes but not more than 45).  Pose, pose, pose!  This is a huge part at this point as practice makes perfect (especially in those heels!) and it does wonders for you looking and feeling comfortable on stage.  If done correctly, posing can be counted toward your cardio!

Top Secret Nutrition (http://www.topsecretnutrition.com) continues to be an amazing sponsor and supporter!  I’m still using the 100% Whey post-workout and just incorporated the new Pump Igniter Pre-Workout.  This has been a great addition to my stack as it has gotten me through some grueling workouts!  Cardio Igniter is a must-have for my HIIT and longer-duration cardio workouts.  I have just added in the XAT-7 fat-burner for that extra edge and I continue to use the BCAA Hyperblend Energy (either during my workouts or I just sip it throughout the day if I need a pick-me-up before it’s time to eat again).  Everyday essentials include the ActiveXtreme Multi, Advanced Joint Support, Fish Oil & CLA, and Concentrated Red Palm Oil.  I tend to keep my supplementation fairly stable until close to the end so this list won’t change too much until about a week or so out.

That’s about it!  At least until it’s GO TIME!

Hey all!  Just wanted to write a few quick thoughts about where I am in my contest prep.  I have been “officially” dieting for about 3 1/2 weeks now and have made some great progress.  I’ve seen some changes on the scale, in my body-fat measurements, how my clothes are fitting, but most of all…what I’m seeing in the mirror and in progress photos.  The last 2 are by far the most important measures for me.  I also do measurements with the tape measure but only a few times during my prep.  Thus far, my diet has included plenty of carbs, dairy, and even fruit (just about daily).  I have not been overly hungry or fatigued up to this point.  So, here’s a quick run-down of my current program regarding nutrition, training, and supplementation:

Nutrition:  My carbs/protein/fat ratio is a little bit variable, but on most days it looks like this: 35C/40P/25F.  I try to plan most of my carbs around workout time.  I’ll have a slower digesting carb an hour to two hours before my workout (unless I’m training super early in the morning) and a post-workout meal containing protein and carbs (I’ll usually have some fruit with this meal).  I will occasionally have my carbs in the evening…it just depends on how my macros are working out for that particular day.  This is what works for me…I have found that if I drop my carbs too low, I have no energy for my workouts and I’m much hungrier throughout the day.

Training:  Right now I weight-train 6 days a week.  Here is my current split:

  • Sunday:  Shoulders & Traps; 20-30 minutes light cardio with a few minutes of abs after cardio
  • Monday:  Quads & Calves; 20 minutes of HIIT cardio
  • Tuesday:  Back & Biceps; 20-30 minutes light cardio & abs
  • Wednesday:  Chest & Triceps; 20 minutes of HIIT cardio
  • Thursday:  Weak Point Training, weighted abs, and 20-30 minutes light cardio
  • Friday:  Glutes and Hamstrings; 20 minutes of HIIT cardio
  • Saturday:  Complete Rest or Yoga

So, with this schedule, I’m currently doing cardio 6 days a week but no more than 30 minutes (some days I do skip it).  For me, cardio is an adjunct to proper nutrition and resistance training.  As my prep continues, I will adjust it (up or even down) as necessary.  I will say this though…you will not find me doing hours on end.  I usually top out at 30, maybe 45 minutes.

Supplements:  I am a proud member of Team Top Secret Nutrition and I use a lot of their supplements everyday.  Here is my current stack:

  • Twice per day (usually morning and afternoon):  TSN Digestive Enzymes, Fish Oil & CLA, Advanced Joint Support, Concentrated Red Palm Oil, ActiveXtreme Mulit (a.m. only), and InterDerm (p.m. only)
  • Before each meal:  TSN Garcinia Cambogia Extract (to support weight loss, appetite control, and it affects caloric absorption)
  • Before Cardio:  If I’m doing morning cardio:  TSN Cardio Igniter;  If I’m doing my cardio in the evening:  I will take either TSN’s Extreme Jitter Free Fat Burner or the new L-Carnitine Plus Raspberry Ketones Liquid
  • Pre-Workout:  Right now I take a combination of TSN Cardio Igniter, Creavar, and Astravar 2.0 BUT I will be starting the brand-new Pump Igniter Pre-workout as soon as my shipment arrives!  Stay tuned for updates and reviews!

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  • Intra-Workout:  TSN BCAA Hyperblend Energy
  • Post-Workout:  If I don’t have a whole-foods meal, I will drink a protein shake (TSN 100% Whey)

For more information on Top Secret Nutrition products, you can check out the following links:

It’s amazing what we can accomplish just by putting some serious thought into something.  This applies to just about anything, but in this blog I am going to relate it to fitness.  Recently, I just got back from a family vacation and I am now full-swing into my contest prep for my fall show.  During my vacation, I trained a couple of times and stuck to my normal eating plan for the most part, but I did give myself a little bit of a break (both physical and mental).  Anyone who has been on a diet, prepared for a fitness/physique contest, or just trained for a race or other sport knows how much is required to fully prepare for these events.  There is a meal plan to stick to, a training schedule, food prep, and many other variables that must be considered.  One of the most overlooked components (in my opinion) is getting the mind prepared.  If that element is not in order, the rest is going to be a huge struggle.  How do I know this?  Well, I’ve prepared for several competitions now and some preps have been easy and some have been tough.  A lot of it had to do with my mindset.  There was one contest that I trained for “just to do it” and I struggled A LOT!  You see, since my mental focus was not 100%, it made everything else a lot more difficult;  I still trained hard but had trouble sticking to my diet on a few occasions.

This contest is a completely different story.  I chose not to compete in the Spring this year because I didn’t feel that I was ready.  I did a few short cutting and maintenance/gaining cycles to work on some lagging bodyparts but now, I’m feeling more than ready!  The huge thing that I noticed is that my mental focus is 110%.  I have become aware of some great things this week because of this.  I realized I had much greater control over my hunger and fatigue.  I made it a point to analyze what was going on when I felt “hungry” even though I had just eaten.  When you’re dieting, it is so easy for food to become the focus of your day; even to the point of becoming obsessive about it.  What am I going to eat today?  When can I have my next meal?  Etc. Etc.  After analyzing why I thought I was hungry (and often coming up with a variety of reasons other than hunger) I realized I wasn’t hungry at all.  Even if I was truly hungry, distracting my thoughts away from hunger and food always works great to pass the time (and it can make for quite the productive day!)  My adherence to my meal plan this week was 100% and I can say that there wasn’t any particular time where I felt deprived, starving, etc.

Another area where the power of the mind is huge is during training.  Training is hard if you do it right.  It hurts and it can make you tired.  Maybe you don’t feel like going to the gym because you had a long day at work, the kids exhausted you, or you didn’t get a good night’s sleep.  There are many legitimate reasons to skip the gym (i.e. you need a rest day, you’re injured, or you’re sick), but these other “excuses” just won’t do!  Getting psyched up for the gym starts in the mind.  Think about what you want to accomplish during your next workout; do you want to add more weight/reps to an exercise, do you want to be able to sprint faster/longer?  Use these goals as a starting point.  Most of you know, once you actually get to the gym and start working out, you realize you’re really not that tired or unmotivated.

Don’t underestimate the power of your mind:  everything starts with a thought, is planned and put through a process, and eventually becomes your new reality…so, train your brain people! 🙂

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The vast majority of us have been on a so-called “diet” or restrictive eating plan at some point in our lives. Whether you’re obese, just a little overweight, or planning for a vacation, physique contest, photo-shoot, or anything else, “dieting” can be, well, hard!

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For me, I go through several phases in the course of a year when either trying to build muscle, lose fat, or really cut-up for a show so the word “diet” is definitely not foreign to me. I can’t say I necessarily like the words dieting or bulking, I prefer “eating for a goal”.

Now, with summer around the corner I (like many others) am trying to trim off a few extra pounds. I do my best to stay within a reasonable weight even in the off-season, never straying too far from stage weight. With that said, this winter I decided to work on a few areas (gain muscle) and inevitably, a few extra unwanted pounds comes with that. At the beginning of this year, I completed the first phase of my fat loss successfully. I am now onto the second phase (after a short maintenance period) and beginning to restrict calories once again. I will admit, I do a lot of funny things when dieting, so I thought I’d share a short list: “I know I’m on a diet when…”

    • I become a terrible mom and won’t share my food with my kids because I’ve carefully measured every gram
    • I scrape the pan of cooked egg whites to get EVERY LAST crusty piece
    • I scramble as fast as I can to retrieve a piece of dropped food…there is NO WAY I’m throwing that out!  I’ll either blow off the dust or give it a quick rinse…
    • I stick my finger into my shaker cup to get every last drop of my Top Secret Nutrition 100% Whey shake
    • I become the queen of smelling everyone else’s food…my kids’ oreos, their bowl of pasta…you name it, I’ve sniffed it!
    • When it’s time to stir the natural peanut butter, I’ll volunteer…that means I get to lick the spoon!  Mmmm…peanut butter…
    • A cold plate of chicken and green beans actually looks appetizing
    • I start buying different flavors of “dessert gum”
    • I go to bed early because I ran out of food for the day

Ok, so I’m poking fun at myself and no, not every day is horrible.  Just like anything else, when you commit to a goal, there will be good days and bad days.  For me, remembering why I’m doing what I’m doing and the sense of accomplishment (not to mention the physique!) I gain from “eating for fat loss” helps on the days where I’m not feeling that great.  I also have some top-notch supplements in my corner from Top Secret Nutrition.  During my 1st phase of fat loss, I took the Extreme Jitter Free Fat Burner and it worked great; it gave me a little boost in energy and helped suppress my appetite without making me jittery.  This time around, I’m taking the XAT-7 for an even greater energy and metabolism boost while helping me spare my hard-earned muscle.

See you on the beach! 🙂