Training Week 1 of 2013

 

Here it is, January 4th, 2013. This is the first week of my Official Training. What does that mean? That means NO EXCUSES! No cheating, no missed workouts. GET IT DONE. I started my lifts on Monday, so today was my 4th lift, and 3rd DOD. (Day Of Diet). I am ON POINT!

I've posted my full meal plan. Now this is based on me, currently at 138lbs. This is also my plan for my TRAINING days(on these days I have 300-400cals extra). My food is logged in MyFitnessPal (CoachNicT).

 I lift (ideally) M-F, and teach 8 classes throughout the week. I am doing no extra cardio(7hrs is quite enough thank you, lol). If I miss a day during the week, I hit the gym Saturday(which will be this week). I will post when I have my off day. My 'cheat meals' are TBD. They will most likely not be a binge or junk of any sort, but like my lunch today(Chili's Lighter Choice 6oz sirloin & Broccoli, 250cals) - a healthier option I can choose and be able to have my dinner with family. Any real 'cheat' or 're-feed will be determined by my progress....and sanity ;)

My starting goal weight is 125lbs, 10% Body fat. I haven't been down to 10% in a while so I'm giving myself plenty of time. Our first show, Emerald Cup, is 17 weeks away. Typical leaning phase/prep starts 12 weeks out, but I'm heavier than usual and I don't want to worry at the end. And, if I need to do an earlier show to qualify, I'll have a shot at that as well. My birthday is also in between, and last year I did a show literally for my birthday. It was 4 days after, so ON my actual birthday, I was on my 3rd day of carb depletion. Then the show got sold out and my Dad and my Best Friend didn't even get to see me at Finals, or get my trophy. :( So, I really wanted to do something fun this year, lol. Maybe I can have a cheat meal lol. Looking good ROCKS, so there's that!




Meal 1: 1/2c oatmeal, 1/2c Lana's Egg Whites, 1 whole egg, 1/2c Pure Pumpkin, spices to taste
Picture 2: All ingredients, mixed & microwaved 2-3 mins for bread pudding/bread
Meal 2: Isagenix Isalean Pro w/Ionix Supreme(this is a high protein meal replacement shake I use for post workout.
Meal 3: 4 oz chicken breast, 4oz sweet potato, 15 almonds
Meal 4: Isagenix Isalean w/Want More Energy (this is a meal replacement shake.)
Meal 5: 3 oz chicken breast, 12c brown rice, 6 asparagus, 1/4 avocado
Meal 6: 1c Lana's Egg Whites, 2c Spinach, 1/2 avocado

Training goals for 2012-2013

As I've been taking time off to recoup and deal with life's challenges, I haven't stopped thinking about my training. While I miss my leanness, it's been nice to be free, sometimes TOO much at times! I definitely have enjoyed not having my shoulders feel broken among other things. I've been thinking, and researching and just trying to absorb all the infromation I can to embark on my new training journey.

I have worked with many coaches over the years, and I have loved all of them! I have learned so much! And as this is my profession, I also want to try what I learn and see what I can do. My MAIN focus is to find BALANCE, and something STABLE. I am SO over this diet yo-yo. I am going to really take my time to prep this season so that I can see what works for me, and what I can do without driving myself into a fit of Safeway cake. lol.

Mind you I am NOT where I want to be currently. I gained, let's just say, "A - LOT". I will of course post my progress photos once I am back where I want to be. So, In MY head I'm fat. Like Michellin Man FAT! Everyone around me thinks that's retarded and I look great. HA! Thank God for Spandex! lol However, I have it stuck in my head that I will build during the Holidays. Pretty Typical. And I'm excited about it! So I have been trying harder to lean out lately, I only have 2 more weeks to go! Now in my building process I'm not going to try to gain a lot of fat, I have 3 months so I can build slowly, but so far I think I will be able to build pretty well ;) I do have a little catch-up to do, but so far things are coming back, even after just a week. Last time I gained 1 lb in 2 weeks(supposedly). So 3 months to build.

AFTER New Years', I'll start my 3 month leaning phase. Now, here's the other reason Im starting 'early'. My Birthday is in March. Also the Arnold is in March. Last year, for my Birthday I was on the 3rd day of a carb depletion for the NPC Gov Cup. UGH! I am celebrating my Birthday this time! So I am making time for that, then back to it HARD for the final adjustments.

Of course, this can change at any time. I could find something I want to try and change course. I can do that ;) Because I am the one making the rules, it's easier for me to look forward to it. Because I can also let myself have a treat if I start to go nuts. But, I had to come back to this frame of mind. A month ago, two months ago when I was constantly breaking down on the freeway and dealing with my cat's cancer and mulitple surgeries, amputation and possible death....You couldnt get me away from a damn piece of cake. A few weeks ago, when I almost blacked out teaching a class and was breathless going up the gym stairs because I was having such high anxiety, I was in FEAR of working out. Can you imagine? ME - AFRAID of the gym?? WTH? Life happens. I have learned to accept the things I cannot change, work my azz off to change what I can, and get through it the best I know how, because I know where my roots are, and where my heart is. Sometimes all the 'motivational quotes' make you feel like you have to be 100% on or your...what? Lazy, making excuses, etc. I'm an 80% / 20% kinda gal. No one's perfect. I'M not  perfect. But if you do your best, most of the time...I think that's what counts.

If you are curious about my influences, I have been following Mike McErlane, who created Muscle&Fitness' Workout Trainer. He also for some reason saw fit to put lil ole' me in the Q&A Trainer section. I absolutely LOVE following Jim Stoppani, PhD. Could YOU see him in goggles and a lab coat?? To be able to have someone empirically describe how the body actually works in relation to bodybuilding is just amazing to me.  Also like reading Lee Labrada's articles as well. So i will be using a lot of what I have gotten from them, along with my own journals, and of course, education. I do have 6 years of college/graduate education in Exercise Physiology....not to mention about 30 different certifications. I should be able to handle this 'client', right? ;)

Post-Traumatic Diet Issues

Competing is not something i would ever recommend to someone with even a SLIGHT eating disorder. I get scared enough when I have clients that try insane things to lose weight(I don't mean theories, I mean I've had clients take drugs, take out all carbs, eat only salad, think if they work out 8hrs a day to burn 3,500cals they can lose a pound a day, etc etc). I would gear them more to a performance based goal so they can see their progress and eat to fuel their work. Competing in the bodybuildling world is completely judged on appearance, and leanness. You can be THE ROCKSTAR at your gym - but it's just not good enough. Cuz onstage, you can still be nothing. You start hating every ounce of fat on your body, and umm...HELLO?! We're women, we REQUIRE body fat! Not just for survival and brain function, but hips, ass, boobs, etc. CURVES! This is my story of how I deal with it.

 

I have always had an issue with my diet. Whether its that i get bored, i like trying different diets, i love food, oh I LOVE eating at different restaurants!...whatever. I binge eat. I dont purge, i dont go to the gym and workout like crazy. I just EAT! I accept it. Because i know that the rest of the time this is not a problem. So when i come off a show, even though i like my food and think ill be ok, once i start eating, its like i cant stop. This is not uncommon in this sport. But you go off track and then have to lose it all to start again.I can gain 20lbs in 2 weeks. Funny enough, last time, people noticed my changes within DAYS when I was leaning out. I gained 20lbs in 2 weeks, no one noticed. And I asked. lol

Protein Donuts! Recipe on my blog!

Now, this has always been me. I will eat anything not nailed down for 2 weeks, and then ill just kinda forget to eat for a few. Ill get busy at work or what have you so it always evens itself out. Maybe my body's way of coping with the stress i put it through.But when you diet, things get blurry, especially if you are dieting HARD. You get wrapped up in it all.  You start feeling like you can NEVER eat NORMAL again, whatever "normal" is to you. You feel like society will look down on you if you have dinner with your family. If you are calculating your ratios on your own, you may find yourself stranded at the end of the day with a calculator and notepad trying to figure out how you can get x amount of calories that are left with them being x grams of y. OMG!

And sometimes you just have to stop the madness and come back to the real world for a bit and regroup. Step out of the spotlight, spend time with your friends and family without them having to hear you drone on endlessly about your diet. Allow yourself and THEM to enjoy a meal without revolving it around your tupperware. It does alienate you from those around you. Some i could care less about. The people that say "let me know when you're done with your shows and we can go out" just wont hear from me. If you need me to drink or eat junk to be in my life...you can wait...indefinitely. But my dear family and friends, yes i will enjoy some time with them.

This is what i go through. ME. I have studied exercise and nutrition all my life. Dieted since i was in Jr High. Always played sports since my mom took me to a swim class at age 3. Masters degree in Kinesiology, minor in Sports Nutrition. I've competed in about 15 shows over the last 10 years. And afraid of a damn piece of fruit! I rebel. I eat. And there's a reason. The body(and mind/freedom) have been deprived so long, as in a famine. It is re-feeding itself to store for the next famine. It's a very hard thing to try to balance or moderate. So I eat. And I let myself because once it's run it's course, I can be me again. And then i come back to what i know to be true. And my energy comes back. My sanity comes back. Some people will eliminate food groups and eat competition clean all the time. Thats fine and we all live the life we choose. You have to do what resonates with you.

With that being said, what i like about it is that it does regulate my eating patterns by having a plan. I learn how to manipulate food and macronutrients in various forms to attain the appearance i desire. I love competing. But too much of anything can consume you. Dieting too long will take a toll on you, body and mind. It's funny because when I get to this point, no matter how great I've been on my diet and how much I like my food...as soon as that day hits...and we're all backstage...you KNOW we ALL have our goodie bags! And I realize I'm sane! I about DIED at NPC Governor's Cup when Figure went up DEAD LAST! I felt like there were just 12 of us sitting waiting for HOURS as EVERYONE else broke out the boxes of homemade cupcakes and cookies, Easter candy etc and all shared them around. errrr...I was hoping they'd just LEAVE! lol But I realized I was normal, and yes everyone rushes to BJ's or Cheesecake Factory for that celebratory meal. IT IS NOT CHEATING! After 12 weeks of doing what 99% of the population wouldn't even consider doing, ONE MEAL is well deserved!!! (most of us have...a lot....more)

For healthy non-competition what i have always been taught, and i believe in to this day is 80/20. If you are healthy/eat clean 80% of the time, you can have that treat 20% of the time.This time, I made the decision I always say I'm going to make. 80/20. I will get to my goal, 125 MY way. 80/20. A cheat meal. Honestly, I prefer the term 'treat' because the word 'cheat' is negative and makes me feel like I should be hiding in a closet eating it. Sometimes I'll 'quantify' my cheats. One "Cheat Meal" is a dinner at a restaurant- dinner dessert apps, the works! Sometimes you really need to shock the body also. OR, I'll allow myself Two "Treat Meals" which I qualify as a healthy option that might not be on my plan, for me this would be my soup and salad at Panera Bread.

I am at peace with myself. Sometimes I get mad at myself, yes. But everyday is a new day and one bad day is nothing when I know I have a history of success. You could get LAST place at a show. Forget that. What did you learn? Who was watching you, who did you inspire to try to make changes? You may not even know it. Those people at your gym, your friends, your family...they think you won. My dad tells my story as if I've won every show. :D I hear people promote me like I'm AMAZING! lol and yet my inner dialogue beats myself up. If you're a competitor, listen to yourself. Don't be too hard on yourself...just hard enough. ;)

Quick pre-blurb of Iron Man Magazine & Fit Expo

O_M_G! We had SUCH an AMAZING weekend! Although we did not bring home trophies, we have made some GREAT progress! I personally made eye contact with each judge and did NOT shake! First time ever. I did notice the changes in my body have definitely made my scoliosis more apparent and I am dealing with it as best I can.

The Expo...I have no words. I learned a LOT from the Pros who were helping & prepping us backstage, UNHEARD of at the amateur(NPC) level. Totally changing my Tanning procedure. Also, we got to meet and take photos with Jay Cutler(also learned a lot at his Q&A!), Ronnie Coleman, Alicia Marie(and got a sneak peak at her new Booty book which isn't even out yet!), and I got to meet one of my heroes Jim Stoppani, PhD from Muscle&Fitness and Flex Magazine and score some awesome 6-pack coolers from him! I can't wait to post pictures on my Page tomorrow, www.facebook.com/nmtfitness We took a LOT of great ones!

Well, now 8 weeks until Governor's Cup in Sacramento, March 24th. Crock pot is going and Im ready to Lift like an ANIMAL!!!! See what I got cookin' below.

I will follow up with separate blogs over the next few days covering the Competition, and the FitExpo and all our experiences.

Mashed Cauliflower: cauliflower, chicken stock/broth, garlic clove,
garlic salt. Crockpot low overnight, mash&mix.

 

Chicken Soup: chicken, short grain brown rice, broccoli, chicken
stock, garlic salt, paprika. Crock pot Low overnight

 

2012 Goals - 6 months to greatness!

Firstly, I want to say this is not me being cocky. It's kinda tongue-in-cheek, but also half a dream. In the past I have competed, each time trying to place. Now I have set my sights higher. I never had a one-on-one coach to help and guide me. It has made a HUGE difference in having that support.  I have built a network and technology is such that I am able to really learn and do more than I thought I could. I have made a lot of progress and have never looked this way at the weight i've been(my heavier weight.) I have trained VERY hard before and not looked like this. I attribute it to an AWESOME coach in Fatima and i have been using Advocare products. It's amazing, everyone that uses Advocare or tries it has such great results! My family and friends practically 'sell' it back to me!  I gained up to 140 having 'fun' with food after the SJ show. I lose quick and I gain quick! So at 131, i have cut abs, legs, awesome! I competed at 116 at SJ so I'm so interested to see what I'll be for this season. So with training clients and competing myself, I have had to set an example and set my sights higher.

Last year because I placed 3rd in my class at NPC San Jose in Figure, I qualified to go to USA's in Vegas(Nationals). I have decided to do it. I am very intimidated, but I've competed long enough, I need to give MYSELF a chance. I don't think I doubted doing San Jose again, it will be my 4th time at that show and hope to place higher. I decided to do NPC Contra Costa. That was the very first show I did, never having seeing a competition before, and it is HUGE. I was....108lbs. (9%BF). I got SLAMMED. There were 13 or 14 in my height class. The next year I went back for another beating. There were MORE. So I want to take on that show, and I aim to place(Top 5). My girl Cori Ann brought up some shows with great opportunity; Ironman Magazine Naturally with the FitExpo, and they also have the West Coast with Team ratings in June.

My goals are to place higher (1st or 2nd), to Place at Contra Costa, and to Rank at USA. USA ranks the top 15 of about 30. Everyone else is numbered as 16. After that, I will be OFF! This is a VERY ambitious schedule, and if i do it i will beat my previous record. In 2005 I aimed for 8 shows and hit 5. I have a lot more driving me this time.

Here is my schedule:

Jan 28th            3wks - LA Ironman Mag/FitExpo
March 24th     11wks - Sac Gov Cup (My Bday is the 20th!)
May 5th          17wks - Contra Costa

June 23rd        24wks - Ironman Mag/Team
July 14th         27wks - San Jose/Fit Expo
July 27&28     29wks - USA (LV)
OFF ;)

 I think I have a shot...what do you think? ;)

12 Weeks Out of NPC Ironman/FitExpo

Posted on November 9, 2011

Here we go again! As of this past Saturday, we are 12 weeks out. I say “we” this time, because instead of doing this by myself, I now have a team of 4 amazing women I am training. 2 are fresh off of their first show, 1 has done 2 before, and the other is brand new. One of them suggested I do a blog from the trainer’s point of view, so you will be seeing a lot of that in this new blog.
I did not want to compete with my new girls. I wanted to give them my best, all my energy and concentrate on their success. Doing your first show is a trip and super intense. There are a lot of opinions, remarks, and emotions that swirl around. You really need a support system to keep you going. You can go kinda crazy. A lot of trainers don’t get that. Especially ones who have never competed before. For the most part, I don’t think any trainer can train a competitor unless they’ve competed before. And for women there is SO much more to think about; hair, nails, heels, makeup, jewelry, etc. There are some amazing male trainers out there, don’t get me wrong, but they are few. I see and hear of a LOT of trainers that think it could be a ‘learning’ experience or experiment for them. DO NOT train with a trainer like this for your first show! I am there probably WAY more than I should be for my clients. Their happiness is my ultimate goal. I value the money and trust they put into me. To the point where I am getting my hair done or going to MAC Cosmetics with them!
Anyhow, here WE are, just under 12 weeks out. I am back on track and it feels great! I gained quite a bit the first 2 months after NPC SJ. I got up to 140 from a Comp Weight of 116. But I reeled it in a bit, still cheated, and lifted very heavy. I can tell a big difference as I can see my cuts even at my higher weight.
With having a team, and training girls, I really need to hit it hard this year. We have a lot of shows lined up, smaller ones to get them started, a few larger ones I want to tackle. People know I’m training competitors now. I’ve heard things, and people say things. It’s a SMALL world in this industry. So anything I hear people say about me or my girls, I just use it as motivation to work harder. And they will see.