My First Figure Competition!

It's been way too long since the last time I blogged, want to start doing it again on a regular basis, and wished I had been blogging through the entire process of my competition training...never the less I am back.
Today I will post before and after pictures of my preparation for my first competition..I will describe the process, the struggles, and the final results in a another post.
I have been struggling with getting back into shape since my last baby back in May 2009...and was getting slow success in weight loss, but not really progressing they way I had imagined I could. So in August when my trainer suggested I do a figure competition, I signed up, I thought something to work for..something to motivate me on a daily basis to work harder and eat cleaner..
The process entails  eating clean 100% of the time, no sugar, no alcohol, and no cheating! It also means, training and for me lots of it! 7 days in the gym, 17 hours of training a week, including cardio and weights! There were days I didn't want to eat what was on the plan, and I didn't want to do my workout, but I did want to get on stage! It was 14 weeks from beginning to end..not a whole lot of time but it was something...
Starting weight was 133lbs...seen here!

I ended up weighing in at 108lbs on stage! Now granted you cannot maintain stage weight...but it was nice to get there even for just a day! I will sit at about 120lbs post season with anticipated weight gain as I start to build and add muscle onto my frame..at this point my weight is not an issue, it's more composition I will be focusing on...as I plan to do another competition next year! The process taught me a lot about my body, the science of food, and the bond and friendships one can make with others in the same position, I think I have found a second family in the group I did this with..that and reaching my goal were the true rewards of this process.I still need some work in certain areas, but I have a whole year this time to prep!

After Pictures!

CAUTION: 

Objects in mirror are much stronger than they appear.

GYMMIN IT BRING AND EARLY ON A THURSDAY MORNING! BRING IT ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! XO

Wanna Age gracefully?

I believe...too many of us chock up our ailments to genetics and family history like it's not our fault, I often hear "it's genetic" or "it's in the family" which they like to use as a "free out of jail card" when it comes to habits, food and exercise..get with the program ppl, be responsible for what you put in your body!
http://www.positivelypositive.com/2012/02/15/genes-and-jeans/

Low Fat vs. Low Carb....Interesting Read..

http://www.foodandtechconnect.com/site/2012/01/26/infographic-of-the-week-carbs-are-killing-you/

Homemade Protein Bars!

Well, I love protein bars..quick easy meal/snack....and use to buy them..always searching for the right one for the right price...however, to get anything decent you either have to eat one that has more sugar than protein or something full of artificial sweeteners and other processed ingredients...so...I decided to make my own!
I came up with the recipe by myself, and experimented with it....Below is a picture of my new favourite go to snack! Perfect for pre and post workout...So I decided to share.

Nutrition Info Per Serving:  (cost per serving is approx. $1!)
Calories : 262      
Fat: 9g
Carbs 19g
Sugar 3g
Fiber 4g
Protein 26g!

Recipe


Ingredients:
2 cups rolled oats
2 tbsp flax meal
5 scoops protein powder
2 tbsp cinnamon
4 squares of 80% cocoa, grated

3/4 cup 0% fat plain Greek yogurt
1/4 unsweetened applesauce
1 tbsp all natural peanut butter
6 egg whites
1/2 cup plain/unsweetened almond milk

Mix dry ingredients together in large bowl, then add in remainder ingredients, mix well.
Spread into square or rectangle baking pan, and score into 10 pieces, top with whole almonds (I used 4 per piece).
Bake in 350 degree oven for 15 mins or until toothpick comes out clean.
Let cool and cut. Store in Airtight container..should be good for a least a week.
Enjoy!

For those women who think lifting will make them big and bulky....

Check out the link!

why-women-should-lift-weights!

Want Flat Abs? Try these 5 Foods!

Check out this link!

http://shine.yahoo.com/healthy-living/5-best-foods-flat-abs-153700411.html?fb_action_ids=10151194296880361&fb_action_types=news.reads&fb_source=recent_activity&code=AQAE4JZxki6kih9pV7bUaeCeAv6jXM8xTfFEu--Jn10TsPpzzimTiD4E0niYGX5KANLqzZwD1bEIPRT88sZDmoDbYqg1mJsynGnKUUGSEwwQM_zsA7UrYDM-8xIFPYgpshxORqMpAqvweNA11M2hGd0hl72mV45SoR77PqT1yx5l0Mo3Hxb62HEPc3ktl24q3pY#_=_

Vibrams 2!

I loved my first pair of Vibrams so much I went and got a second pair!
My hubby also came to the dark side and purchased his first pair.......now to get some for the kiddies! :D

3 Week Progress....

Just a mini progress update with the new workout plan and meal plan. Final pics and measurements will be at 12 weeks.

Body Composition:
Dec 8th - 137.1 lbs BF% 25.8%
Msmts:
Chest: 34"
Waist: 28.25"
Arm (flexed) 12.25"
Hips 39.75"
Thigh 22.5"
Calf 14.75"


Jan 13th - 138.4 lbs

So I have lost 4.7 of my 6 lbs of weight gain from Christmas..so that is a bonus..

Strength: 

Dec 27th:                                                        Jan 13th:

Leg Press: 270 lbs                                         Leg Press: 330lbs
Leg Curl: 55lbs                                               Leg Curl: 65lbs
Calf Raises: 150 lbs                                       Calf Raises: 180lbs
Shoulder Press: 40lbs                                    Shoulder Press: 50lbs
Chest Press: 80lbs                                         Chest Press: 100lbs
Assisted Pull-Ups: 65lbs of assistance          Assisted Pull-Ups: 45lbs of assistance
Biceps: 40 lbs                                                 Biceps: 60lbs
Triceps: 40 lbs                                                Triceps: 60lbs


Now, that is an increase of 10% each workout, and this numbers are from only 3 workouts of ONE set of each exercise.
So far I am loving this plan and loving the results...I am now increasing my rest days to 3 in between each workout and adding swimming back into my cardio options on those days.

New Workout Plan for the New Year!

As with my new meal plan, this workout plan too will start this week, with a break then when the holidays are over back at it full tilt, I am bound and determined to change my physique this year to the one I have wanted for the last 5 years, this is my year! I JUST KNOW IT!

Full Body with 2 days rest

5/5 Cadence - One set to failure (7reps, 10 for leg press)

3 mins rest between exercises

After failure push one more rep..hold for 5 secs

Target Reps 12, once reached increase weight by 10 or 10% whichever is greater

Increase rest days when hit plateau

Starting/Determining workout weight:

Do 5 reps, cadence 2/2,rest 1 min ,increase by 10lbs do 5 more, repeat until no longer able to do 5 reps. Take 70% of the last set of 5 and that is ur workout weight. Do a 5/5 cadence set with the new weight to failure after a 3 min rest

Day 1:

Leg Press

Leg Curl

Seated Calf raises

Pull Ups (assisted at first)

Abs (non cadence)

20 mins cardio (bike)

Day 2:

Shoulder Press

Bench Press

Bicep Curl

Tricep Extension

20 mins cardio (elliptical)

Rest Days: 45 mins cardio (mix of elliptical, bike, stepper, rope)

New Meal Plan to go with my new workout plan

Below is the new meal plan for the new year..now that my meds are fixed and no longer hindering fat loss, muscle gain and adding weight I can get back to focusing on reshaping my physique.

This is a trial, I suspect I will have to add more food in here...this generally is about 1600 calories, but if I can stick to my workout (next post), I most likely will require more fuel, so this will start this week..with a break at Christmas, then back again full time after the holidays. 

6:30am                 : 4 egg whites          

                               : 1/3 cup oats with cinnamon

                               : 1/2 scoop protein powder

                               : 1 tbsp flax meal

                               : omega 3 supplement

                               : CLA

                               : L-Gluatmine (10g)

9:00am                 : 1 can tuna

                               : 1 cup green veggies

11:30am               : 1 cup V8

(preworkout)        : 1 scoop protein powder

(if weights)           : 1 tbsp flax meal

                               : L glutamine (10g)

12:00                     : 1/2 grapefruit(if cardio only)

1:30pm                 : 1 scoop protein powder

(postworkout)      : 75 grams spinach

                               : 1/2 banana

                               : 1/2 cup coconut water

                               : 2 tbsp flax meal

                               : CLA

                               : Omega 3 supplement

                               : L- Glutamine (30g)

                               : 1/2 cup greek yogurt

4:00pm                 : 1 can tuna/ or chicken

                               : 1 cup green veggies

6:30 pm                : 1 cup veggies

                               : 3 oz lean meat

                               : CLA

                               : Omega 3 supplement

9:00pm                 : 1/2 grapefruit

(precardio)  

9:30pm                 : 1 scoop protein powder

(postworkout)      : 1 tbsp flax meal

                               : 1/2 cup milk

                               : L-Glutamine (30g)

VIBRAM FIVE FINGERS!!!!

Got my five fingers for my bday last month, and LOVE THEM!!!!!!!!!!!!!!

Not only are there SUPER comfortable, but have helped my back immensely..I've started to incorporate running again...its as slow start, but so far NO BACK PAIN! 

Did I mention sprinting? Yes, sprinting...running and sprinting on the balls of my feet with these new beauties has been amazing! Feels like I am floating on air! 

Already looking at getting another pair! 

Some interesting info on bare feet technology can be found at:

New Meds..........

As previously posted I briefly discussed my continuous weight gain since April....and discovered that it could very well be the medication I was on for high blood pressure....Last week I managed to convince my doctor to switch me to a different medication..I lost 9 lbs of water in 3 days...I am continuing my 6 day a week gym habit along with a very clean diet....fingers crossed I can change my composition now.....
Have a great day! :D

Motivational...........

Alcohol and Fat...Fat burning! Except from BB.com

Enjoy a glass a wine at dinner, or a few beers after work on Friday, maybe more maybe less....not only has Alcohol been suggested to increase the risk of breast cancer in women but it also prevent us from burning fat......read the link below for some interesting information on alcohol in the body..

http://www.bodybuilding.com/fun/drobson194.htm

‎~One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. ~

BEST Workout EVER! It's a KILLER! Thanks to my trainer!

So my trainer gave me a new workout plan, "reverse pyramid"...
Super set 3 workouts of one body part first set is 6-8 reps of heavy weight, 2nd is 10-12 reps at med weight, and finally 15-20 reps of light weight, repeat! I did this with arms/ chest and legs so far....BRUTAL! LOVE it!
How come I have never done this before??

Running Update..

So, I was told I would NEVER run again due to the herniated disc , but being stubborn and a runner for years, I am not ready to give up the dream just yet...I have started again, slow...1km at a time...my first day was great, actually did 2.8km, my fitness level has improved so much that I actually ran a 5:17 km! My fastest yet and I wasn't even pushing it! That was a Monday, tried another 1Km that Friday and by Sunday had slight sciatic pain...disappointing but it's not dead in the water yet! I am getting a pair of 5 Finger Vibrams (hopefully for my bday) and will give it a try with them. I have read several barefoot running articles, including one done by a man who also suffered from a herniated disc and was told he would never run again, now he is running marathons..so there is still hope! 
In the meantime, I dug out my daughters rusted mountain bike and decided to try cycling, 20-40min a day starting this week in addition to my regular gym time...wish me luck!

#1 Reason for my plateau - Prescription Meds!

So....I have been trying to cut fat since March of this year...was successful for the first 4 weeks, then struggled. The weight and BF% fluctuated up and down, changed diets, upped my workouts, got obsessive about counting calories, even looked at the blood type diet to include in my fat burning plan...my trainer asked if I was on any meds that cause weight gain. So I looked into it, and it so happens that the blood pressure meds (that I started in late January and which I don't think I should be on.- that is another blog)...list rapid weight gain as a common side effect.
So now that I have a probable cause of my weight issues, I am working on correcting it.......
Stay posted for my results!