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.

10 Weeks - Countdown to WBFF World Chanpionships

This is my 10 week countdown to WBFF World Championships. I have so much on my plate right now for show prep and work.

Show Prep:
Fundraising - I am running 2 big fundraisers in the month of July. July 17th winning wine tasting and later in July cougar carwash.
Costume - I have a phenomenal theme for this show and my costume is 1/2 way done. I make all of my costumes myself and this one I think is one of my favorites of all time.
Bikini - I ordered a new suit for this show, thank you to my sponsors for providing me with the funds to do this. It is going to be amazing and one of a kind. Thank you Berns from Passionfruit you rock my little world.
Travel Plans - I will wait until 6 weeks out to deal with these.

Body Prep:
This is probably the most important thing at this point. Trying to get volume back into my muscles after having to compete only 6 weeks apart and going through 2 back to back depletes. I am hitting my workouts really hard and heavy right now. Working big muscle groups 3 days a week. I also have perfect nutrition right now with some metabolic confusion. Purpose is not to lean down but to get volume in the muscles without putting fat on.

Walking/Posing:
10 weeks out is where I start analyzing walking and posing and create my signature walk for this show. I am looking at tons of past videos to see what the walk looks like that the winners and pros are using. My goal is to make my walk sexy, classy and sassy. A lot of what I am seeing is really too trashy for me. I tried to emulate that look at my first 2 shows and realized that it really wasn't me but also my physique looks better with a more class look. Since I am in my shoes all day teaching I am really comfortable with them, so that is not an issue for me like most girls, but some of my posing needs work especially my back pose. Lastly, I am not happy with some of my new facial expressions I have been throwing at my last show. This is not like me at all, ever! This is no and not very attractive. I for sure need to fix that. I will then video my walking and posing and play it back. This is where I am very lucky that I have a great space to practice at my studio.

Anyway show prep for World Championships had been awesome. A little less than 10 weeks out and ready to rock it. Ciao for Now, Sharon Out!!!

11 weeks - countdown to WBFF world championships

This last weekend I was sent an amazing photo of me winning my pro card and Lindsay Messina and Chaddy Dunmore giving it to me. I think that was the moment where all of this really sunk in. I am going to be standing on stage in August with my idols. Well anybody that knows me knows that I am not a participant in my life and that is why I am stepping up my game. I am going to bring it hard and bring loud with quiet confidence. I had a great meeting with my in season coaching staff and we have a great game plan to get me the exact look that I want to compete with the best of the best that the WBFF Pro's have to offer. So this is my mantra for the next 11 weeks BUTT, SHOULDERS, BICEPS, CARDIO....Say it loud and say it often. I am turning up the fire with tons of desire

12 Weeks Until World Championships - WBFF

So, we are 12 weeks from the WBFF world championships in Toronto and boy is my plate full this week.

This week I step up my training. Glutes, Shoulders and Bi's I will conquer you one of these days. Get It Get It.
I have my game plan locked and loaded for body improvements.

Diet is always dialed in so not so worried about that. I like to eat clean.

This week is where the self promotion and marketing kicks in. Really? Anybody that knows me knows that I hate self promotion. It is one of the very few things that makes me uncomfortable but to be successful in this sport I am going to need to do it. So, sponsorship packets started...and tons of meetings including my PR guy, potential agents (reality TV and print), and a whole lot of fundraising.

I am so excited to join the WBFF Pro Family. Thank You!!!

Hugs,
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