Competition Secret Weapon #4

We all have competition secret weapons that have to do with the way we workout. I have already told you about Helix for my cardio. My next workout secret weapon is Power Yoga. I do yoga all year long, but starting 5 weeks out I step it up with a very specific yoga class. I drive 45 minutes once or twice per week to Bryan Kest's Power Yoga in Santa Monica and a class by an instructor named Vytas. A mix between traditional Ashtanga Yoga, Kest's Power Yoga, and a little bit of general fitness with a yoga flare; this class never disappoints. It is not only instructionally dynamic, challenging and mind clearing; but the environment from the room to the people I am surrounded by is exactly what I need during this time.This packed room full of a variety of yoga styles and levels pushes me in a way nothing else can; especially when I'm exhausted and depleted. I am completely drenched with sweat by the end, I feel energized, I am at peace with myself and the world around me, and my body is flexible. I think Vytas' quote explains it best for me, "Try dropping out of the rat race for a mere hour and a half. Leave that insanity at the door and join us." I think every single competitor can relate.

Thank you Vytas for everything you do for me and so many others....

Competition Secret Weapon #3

Competition Secret Weapon #3

Eating clean for me is very easy, but eating really structured can become a little bit challenging because I am so busy. It is difficult to eat on time and to eat exactly what I'm supposed to during the 5 minute breaks between fitness classes I teach. Every Sunday I prep my meals for the week; but that is not enough. I also prep my Post It's. So, my secret weapon #3 is the Post It. On Sunday I post on my fridge a Post It for every day of the week with my meals for that day written on the post it. As I eat a meal or pack a meal to take with me it is checked off the Post It. I save all my post its week after week until the show is over. If I love the way my body looks like on stage (not if I won or not) I journal those meals. This journal will become the framework for the meals I use to prepare for my next show. If I feel I came in too hard or too soft I go back and look at the Post Its, alter them and then journal what my diet is going to look like for the next show. So needless to say I go through a lot of Post Its; but I love them.

WBFF World Championships - 4 weeks out!!!

The WBFF World Championships and my Pro Debut are 4 weeks from today. So this is where I really turn up the juice. I pull out all of my secret weapons and really get focused...

I have received all of my suits and finished making my costume. They are all stunning and will really stand out on stage…4 weeks out is when I do all of my final fittings for all 3. My body doesn’t change so much that I have to wait until the last minute.

Opening suit – Courtesy of Malibustrings.com (my great sponsor)

     *needs sides altered

Diva Fitness Model Suit – PassionFruit Designs
     *needs rise shortened

Diva Fitness Model Sportsware –  Sharon Polsky Original (Yes I am a costume designer)
     *needs props finished

Checkins

4 weeks out I start religiously tracking my measurements and comparing them to previous shows. Checkins include weekly photos, caliper measurements, weigh ins and circumference measurements. I will do these weekly until show. For most people this is to make sure they are dropping enough bodyfat. For me this is not the case. I have such a physical workload it is to ensure that I don't peak too early and don't lose valuable muscle....What really makes competing fun for me is the process and the preparation. The science of seeing my body change is unlike anything else I have ever done in my life. My time on stage is just bonus. My measurements are right on track and I am feeling great. 

Nutrition/Workouts

What makes this show most difficult for me is that I have already completed two shows this year CT and KC, and although I did very well in those shows I saw some areas for improvement. I am going to step up my cardio and my functional training this week and keep my focus on those improvements.  I have not missed a single workout and my meals have been perfect. I really feel like I am going to compete at my best.

4 weeks out is when I start limiting my food choices and dialing in my diet...
Limitations - No Processed Foods (including rice cakes and oatmeal), No Nuts, No Alcohol (obviously), No Dairy....These are my 3 big limitations. All of my starches come from unprocessed sources like Yams or Sweet Potatoes. Then my diet consists of lean protein sources, lots of green vegetables, good fats and some fruits in limited quantities. Prep'ing this way still leaves me feeling satiated and full and my body really responds.

Typically 4 weeks out is when I can really lose focus but this show is different for some reason. I have never been this focused this far out. Perhaps it is the excitement of making my pro debut or the camaraderie and support I am provided by my pro family; but regardless what it is, it is refreshing.

WBFF World Championships here I come!!!

Competition Secret Weapon #2

Competition Secret Weapon #2

So we all have to step up our cardio before we compete, but I hate cardio. So rather than stepping up the amount of cardio I completely change what I use for cardio. I would normally do step, or spin, or run...So when I am getting ready for a show I do the same duration of cardio but I use a HELIX...It's like an elliptical but instead of peddling forward and back you peddle in and out. The HELIX really is my cardio secret weapon 3 weeks out from show.

Competition Prep & Travel. Like Oil and Water. Don't really Mix

So, as many of you know I travel all over the United States year round for work and to compete and traveling and contest preparation are like oil and water, they just don't mix. So, the number one question from fellow competitors is how do I do it....

The key to any successful enterprise is preparation. I prepare my food in advance. I prepare my post it notes. I also prepare my eating schedule against my travel schedule.

1. Food Preparation: Freeze Everything.

Ok, so I prepare all of my foods the day before I leave. Yes this is a very busy day. I then freeze everything except my morning meal which I make sure I eat at home. Freezing everything is very very important. I pack each food item in a sandwich bag (not storage containers they take up too much room). So, after you eat the item you can throw away the storage bag. I pack everything a six pack cooler and this keeps it perfectly cold. No need to add ice to the cooler since everything is frozen. Note: your first meal might be kind of frozen, frankly it doesn't bother me, but when the flight attendant walks down the isle I ask for a hot cup of water, place the food still in the baggie in the cup and off I go. I also travel with an extra shaker so I can place my food in that and eat it and the six pack has a place it slips in perfectly. Check out the picture below and you will see exactly what my freezer looks like post freeze. The morning I travel it is loaded in my cooler. It takes me about 10 minutes.


* Storage: All of the foods I prep are placed in zip log bags. Never mix foods because they have different expiration. My zip lock bags are the key to easy travel because as I eat something I throw the bag away. I never carry dirty stinky storage containers home. Lastly, I never pack extra food. This will encourage me to eat the extra food.

*Refrigeration on the Road: Not everything needs refrigeration. Request a fridge from the hotel but they are not always available. If there is no fridge available request extra Ice Buckets. I only ice my meats and tilapia. Take an ice bucket, place ice in the bottom of the bucket, place the meat and tilapia on the ice, cover with ice to the top of the bucket and then I place the veggies on top.

2. Prepare my Post It Notes.
I prepare post it notes for all of my meals. It is just how I stay organized. I will be posting this in competition secret weapons later this week. When I travel I prepare my post it notes with each of my meals per day per post it note. When I compete I have a competition binder that I use with everything I need in it so I place the post it notes in the front of the binder.When I open the binder the post its are stuck to the inside of the cover of the binder. This is a gentle reminder to stay on track. I used to actually label the travel containers but that was really confusing for me.

3. Prepare my Eating Schedule.
I normally eat 6 meals per day for peak week but if it is an air travel day I make it a 7 meal plan. It is the exact same amount of food just less per meal. If I plan on eating 7 meals, every 2 hours, and I miss a meal because of travel chaos I can easily combine 2 meals. Also, I will always plan a meal while I am sitting on an airplane. There is nothing worse then having some guy with potato chips crunching next to you and you still have 2 more hours before your next meal. This is how I prepare my eating schedule. I look at my flight itinerary and make sure a meal is planned during that time, then I start backing out my meals 2 hours from that flight. I include my eating schedule on my Post Its for that day.

So this is my 3 step approach to traveling while prep'ing for a fitness competition. I hope it helps.



Most importantly...Never Ever Ever check your meals. Always carry them on. If they lose your luggage you will starve.

Hugs,
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WBFF World Championships - 5 Weeks Out!!!

The WBFF World Championships are 5 weeks away and I am making my debut as a Pro Fitness Model. I have all my ducks in a row. I have finished costumes, booked hair and makeup, booked tanning, purchased jewelry, etc. and really feel like I am ready to take Toronto by storm.

In addition, as a part of my goal to chronicle my training for WBFF Worlds I have decided to do a video diary. I will be video every part of my preparation for this show and then at the end of every week I will be sharing a 4 minute video blog chronicling all of my weekly adventures.

Now for the important part...5 week preparation: This week is critical for me and I have to stay really focused on my goals. I have already competed twice this year and trained hard and dieted hard for both shows. Because I am coming off of these 2 shows my body is less responsive to diet in terms of cutting and I have to maintain what muscle I have left during the cutting process. I know that this is going to be really challenging. I have decided to present my body a little bit differently this show. I am going to work on an ultra lean, very tiny compact package, but still focusing on symmetry.

So now that I have figured out my game plan here are my WBFF World Championships steps for success...

Step 1 - Build my workouts with my goals in mind.
Step 2 - With the guidance of my dietician establish my macro's and develop a complete nutrition plan based on my new goal of "Tiny Compact Package" (I'm thinking cute and sexy!!!) 

Step 3 - Put on my new wristband, pink (check out my secret weapons for this)
Step 4 - Because my body is less responsive I get no more cheats until after Worlds.
Step 5 - Take checkin photos, caliper readings, weight; so I can set my start point.
Step 6 - Start food journaling, blogging and finding the focus it takes for the next one.
Step 7 - Book Travel - Now I can't back out. Room, Airfare and Transportation

WBFF World Championships, Here I Come!!!

* FOCUSED * FIERCE AND FEELING FANTASTIC *

Competition Secret Weapon #1

In January of this year I started a program for my clients called GAP (Goal Assessment Program). My clients create a short term goal and for every new goal they start they start with a different colored wristband (like the live strong wristbands). I decided to apply this to my goals and my training. I am going to wear a different wrist band for each show. For Fitness Atlantic on April 16 my wristband was white, for Central US Championships my wristband was cream, for build and break before worlds my wristband was lavender, and for the WBFF World Championship and my pro debut my wristband is pink. I wear it all the time. It is a great reminder even when I am at dinner with friends and getting so much pressure from them to eat something bad "it's just one bite", or drink something I don't want "it's just one sip"...that these are my goals not there's. What is really cool is that you can write on your wristband with a sharpee marker or you can order a single wristband with a msg already printed on them. This is my wristband and I kind of like the sharpee. It makes it more real, organic, and personal for me. www.wristbands-with-a-message.com.

WBFF World Championships - 6 weeks out

As of today I am locked and loaded and mentally ready to compete at the WBFF World Championships in Toronto. This year has been a roller coaster of emotions for me with the loss of the Ms. Fitness organization this year I had planned to retire and the encouragement to compete in this amazing organization the WBFF. My goal of becoming a WBFF Pro Fitness model happened during the Central US Championships in Kansas City which propelled me into the forefront of the fitness industry which has never happened to me before. I have since been contacted by magazines, photographers, agents, and PR representatives; and I am honored that at the age of 38 I have opportunities still available to me. One of these opportunities was shooting with the amazing and talented David Bickley...

Today I am 6 weeks out from the World Championships in Toronto. I own my own business and do not take any financial support out of that business to compete; so competing can sometimes be a challenge for me financially but well worth it. This past weekend was my big fundraising weekend. I had to raise funds in order to compete and I am thrilled to say I am 75% of my goal with 6 weeks to go. I started my weekend performing for Eden Nightclub in the Hillcrest area of San Diego for Gay Pride. I am still a working acrobat and perform about 4 times per year. I was dressed up like the Lion from Wizard of Oz and it was amazing. My weekend ended with my Winning Wine Tasting fundraiser and silent auction. I was blessed to have family, friends, clients and fans all together for this event. My client generously donated a beautiful patio experience with appetizers and wine that my clients gave a small donation to come to; and then hosted a educational wine tasting event. During the event they explained all of the Greek Wines that my clients had the pleasure of tasting and enjoying. I also hosted a silent auction during this event. When it comes to competing 75% might as well be 100%.....pinch a penny here or there and it is done! I am going to the WBFF World Championships as a Pro. I am competing in Fitness Model. And I am a force to be reckoned with.