11 Weeks

One week down and 11 to go of a little something called crazy. ;) Hehe! Just kidding. I was honestly feeling very scattered last week, like I was tackling something so opposite of what I was previously doing. I feel in the groove now, not even thinking about my meals.

I was just telling my other lifting ladies about my "Pre" work. Yesterday, we had a bunch of errands to run so I cooked all my rice for the week while making breakfast, and it was cool and ready to distribute evenly for all my meals by the time we got home. Finished prepping ALL my to go meals for the whole week (it literally takes up a whole shelf in my fridge) in the afternoon... I love the whole "grab & go" concept. I know that if my lunches aren't pre-made, if I have a very tired day where I am WORN out in the evening, there is no way I'm going to have the energy to make my lunch for the next day... So I pre-cover that dilemma. And I even pre-prepare one dinner, so if for whatever reason I'm too tired to cook at night, its done & it just needs heating. And if not, its Handsome's lunch on Friday!

Anyhoo, schedule for this week:
M-Upper body/Moderate Carbs
T-Lower body/Higher Carbs
W-Yoga/Low Carb
Th-Upper body/Moderate Carbs
F-Lower body/Higher Carbs
Sat-P90x's Ab Ripper (But mostly a rest day)/Low Carb
Sun-Rest day/Low Carb

I have planned one cheat meal this week, but I'm leaving room on my Friday night for another as I will only do them on Higher Carb days. But this is a topic of a different colored post.

Goals this week:
-Perfection. Diet and workouts. Always a goal and always accomplished.
-Buy: Rhinestones for suit, bikini bite & new workout journal
-Practice posing 5x

Keeping it simple on purpose, no self-sabotage by over committing myself. Speaking of which, this was a sacrifice I was willing to make but now, no need. My posing practice buddies have all scattered, so to speak. They both have children and they can't seem to make posing practice work with their schedules all together. So, posing practice is out. BUT, on the positive side I didn't really want to sacrifice my Sunday nights with Handsome. And now I don't need to. But on the other side, I'm going to need to practice by myself a lot more and find some way to meet with my Trainer friend who can evaluate my posing.

Tanji Johnson said something in her blog today that struck me, "Your body will commit to the 'HOW' when your heart commits to the 'WHY'." I just love her because she lives in Seattle but I can really appreciate that statement.

Inspiration for today:
Heather Mae French. She may have only come in 3rd at the Figure Olympia 2010, but I am constantly amazed at the Class A pros. She has truly mastered the proportion, symmetry and muscular development for a woman our size (hehe! *Our*)

Heather Mae French

Quick List of Reasons to Be Alive: 1/28

Having a slightly rough time today with my diet. I haven't cheated but my mind is trying to play tricks on me, So here is my list to get me through today:

My Quick List of Reasons to Be Alive: Friday, January 28th, 2011
1. I get a nice peanutbutter crepe tonight
2. I get some delicious Mighty Leaf Green Tea Tropical during the day.
3. In two hours I get to have rice (right now its just tuna & lettuce...)
4. In four hours I get to do some upper body training
5. Tomorrow is my rest day
6. I get to go home to the most wonderful Handsome man tonight
7. Sticking to my diet brings me that much closer to my goal
8. I'm building mental strength with every "no" I say to donuts
(Literally after I wrote that, I went to drink some water and my waterbottle vomited water all over my face. I'm awake now.)

"I have to pee so bad..."

"I have to pee so bad I can't even enjoy this." Drinking lots of water poses problems (it can, anyway) during anything. During a nice back massage from Handsome, I had to pee so bad I seriously couldn't even enjoy it. He's so nice to finish after I ruined the mood. lol

Wednesday was my very first extremely low carb day, and Thursday I was glad its over.


Don't worry, its stevia on top. Not sugar. lol

 This may look like just plain bland oatmeal to you. But to me, it looks like a feast! :)

Thursday's workout: (Lower body/Higher carb day)
Supersets:
-Assisted Dumbell Lunge: 2@ 60x12, 1@ 65x10, 1@ 70x8
Prisoner Squat: (No weight) 3x20
-Hip Abductor Machine:
Walking Lunge Twist: 2@ 10x12, 1@ 15x10, 1@ 25x8
-Bulgarian Split Squat (No weight): 3x25 on each leg
Inner Thigh Machine: 3@ 50x25
-Calf Raise: 3@ 150x25
Lunge Jump: 3x15
Machine Leg Curl: 2@ 40x12, 1@ 45x10, 1@ 50x8

Cardio complex:
Using 40 lbs barbell , 8 reps, 3 sets:
Jump Squat
Push Press
Hang Clean to Front Squat
Barbell Row

Eats:
700: 1/2 c oatmeal, 1 c canteloupe, 1 egg white, coffee
100: 1 c broccoli, 4 oz turkey, 1 c brown rice, green tea
1300: 3 oz chicken breast, 1/2 c green beans, 5 oz sweet potato, green tea
500: 1 scp whey isolate, rice cake
600: 3 oz hamburger, 1/2 oz lf cheddar, 1 pickle, 1 c lettuce & 1/2 c cherry tomatoes (not bad for a cheat meal, eh?)
800: casein protein crepe w/1 tbsp peanut butter & 1 tbsp no sugar added raspberry jam
Total: 1560 calories, 149g protein, 152g carb, 38g fat. With 120 oz water.

My "Oh Mother" Moment

Lady Gaga rocks Hot Yoga! No wonder she has an amazing body!



I always have a moment in yoga, during the first breathing sequence, Pranayama Breathing, where I think to myself "Oh mother (Mother is my swear word lol). I don't want to be here." And then I get over it, continue my practice, and end up with a great class.

I mentioned this in a previous post, but I really feel that finding something specifically for you during contest prep is very important. Funny that Jaime Baird, IFBB Bikini Pro, recently made a blog post about her taking on yoga breathing during her contest prep and it really helping with her stress level, and that during my very first contest prep I made a conscious decision to hold onto yoga for me. For others, it may be taking a long bath every night, reading, making iTunes playlists or blogging. But for me it is Hot Yoga.

Not only is it a "kick your ass" workout (and it is!), but the heat itself brings your mind either to a place of panic or, if you choose to let it, a place of meditation and peace. I really could go on about why I go Gaga (pun intended) for Hot Yoga. But I'm going to narrow it down to a quick list on why I think its awesome during contest prep (or any weight lifting series):

• It will stretch your sore muscles. The heat along with the humidity will literally prevent your muscles from cramping.
• It will bring your mind to a place of rest and peace.
• Your skin will appear so healthy & rejuvenated for stage.
• The intense stretching and massage will help release lactic acid from your muscles, aiding in recovery and allowing you to lift more during your next weight set.
• Increases flow of cerebrospinal fluid, helping release of metabolic waste products. (!!!! Hello!!!)
• Natural appetite supressant. (Side note: When I first began my weight loss and started Bikram Yoga, I would literally not be hungry all night after yoga)
• Increased organ compression allowing for waste products to flow and be passed out of the body.
• Aids in discovering balance, awesome for the ladies who aren't used to tall heels.
• Crazy core workout. Serious. Your spine & abs can be so so SO sore after this.

There are so many more benefits, but when I was practicing last night... These were what really came to mind.

Oh! I did a 25 min bike HIIT in the AM then Bikram Yoga in the PM.

Eats: (Low carb day, as it is considered a rest day)

600: 1/2 scp pp

700: 1/2 c tofu, 2 egg whites, 1 whole egg, coffee

900: 2 c spinach, 3 oz tuna, 1 tbsp olive oil, green tea

1200: 4 oz chicken, 1 c broccoli, green tea

1500: 1/2 scp pp (This meal and next meal was the result of not being prepared with my pre-scheduled meal, somehow it didn't make it into my lunch bag. However, I always keep a protein shake around for that reason)

1745: 1 scp pp (post-yoga)

1830: 6 oz steak, 2 c lettuce, 1 c mushrooms (I've never been so excited for steak in my LIFE!)

2000: Casein protein crepe w/1 tbsp pb

Total: 1523 calories, 205g protein, 38g carbs, 87g fat. 216 oz water.



Surprisingly, I had the "Oh Mother" moment, where I wanted to quit thinking that my tired brain & under-carb'ed body would pass out during yoga... Nope. I was just fine. I was shakey & ready for a protein shake right after, but just fine during. As competitors, our mental fortitude is what keeps us strong, and doing something that is "just for you" can only comfort.

Again, Day 2 Sucks

Anytime I commit to, well, anything really, Day 2 is always the hardest for me. I know everyone has heard me say this. But yesterday was rough. My head just gets this anxiety feeling. Handsome even ate a piece of pumpkin pie in front of me! But somehow I battled through.

Day 2:
Workout: Supersets:
-Barbell Row: 3@ 70x12, 1@ 80x8
Chest Pushup: 3@ 10 (I know, I know... My chest is super weak and I've never quite pushed it. BUT! I did all 10 with perfect form and NOT on my knees! This is an improvement for me!
-Barbell Curl: 3@ 30x12, 1@ 35x2
Shoulder Press: 2@ 17.5x12, 1@ 17.5x9, 1@ 20x6
-Lat Pull down: 3@ 80x12, 1@ 90x6
Prone Hammer Curl: 2@ 12.5x12, 2@ 10x12
I wanted to do the assisted dip/pullup machine but peeps kept hogging it. So I gave up on that idea this time. Next time I think I'll try to put it first on my superset list, as I want to be able to put full energy into it.

Eats:
700: 1/2 c oatmeal, 2 egg whites, coffee
1000: 2 c lettuce, 3 oz tuna, 1 tbsp olive oil
1300: 3 oz chicken, 1 c brown rice
1700: 1 scp whey isolate, rice cake
1830: 1 c steamed cabbage, 1 tbsp olive oil, 5 oz salmon
2000: Protein crepe w/1 tbsp pb
Total: 1548 calories, 154g protein, 89g carbs, 63g fat. 208 oz water.


Not brave enough to post a back pic at this point. :)



Now, this is really hard. I got my new suit in the mail last night. And I put it on. Its tiny, as to be expected. But oh God, I can really see my fat pockets and all the work I have to do in the next 12 weeks. Honestly, I don't even feel like I look like a candidate for figure at this point. But in my heart, I know the muscle is there and I know the fat will shred off. And really, we are our own worst critic.... Right?

And don't make fun! Yes, my suit is lop-sided. lol I was playing with padding, as the more I train, the more my boobs don't exist. But the suit is gorgeous! Its velvety and the embossing on it is totally sparkley! Adding rhinestones is going to be fun on this one!
 
Also, this makes me anxious for posing on Sunday... I obviously don't have the posing down. :)
 
PS- In the future I will be able to post these the day of... Right now we don't have Internet in our country home.

"I Need Handicap Rails in My Bathroom" Day

I love today. I am in love with working out and being the athlete I am. This is Day 1:

Workout:
Supersets:
-Barbell Hack Squat: 2@ 30x15, 1@ 40x10, 1@ 50x8
Cycle Crunch: 3@ 15x15
-Side Lunge: 1@ 20x12, 1@ 25x12, 1@ 35x12, 1@ 45x12 (I was experimenting with the weight on this one... back was hurting)
Bulgarian Split Squat: 2@ 70x12, 1@ 80x8 (The last few VERY deep)
-Good morning: 3@ 50x12
Bosu Side Bridge: 3@ 15 on each side
(also practiced my push presses and hang clean/front squat as I will be doing complexes later this week)

Also, 25 mins on the bike at a steady (but fast) pace.

Eats:
700: 1 c strawberries, 1 egg white, 1/2c oatmeal & coffee
1000: 1 c broccoli, 4 oz turkey, 1 c brown rice
1300: 1 c green beans & carrots, 3 oz chicken, 5 oz sweet potato baked
1700: 1 scp whey isolate & rice cake
1845: 3 oz chicken, 8 oz cauliflower, & 1/2 c brown rice
2000: protein crepe w/1 tbsp peanut butter

Total: 1496 Calories, 147g protein, 165g carbs, 27g fat, and a total of 184 oz of water (getting there! My goal is 2 gallons today)


Insulated Polar Bottle- 24 oz.





My bum is really sore. :) Those deep bulgarian split squats feel so awesome! And as Sandra says, "You know you've had an awesome leg day when you wish you had handicap rails in your bathroom." Its true. And, I do.



Oooh! Check out what our realtor bought us!

Because she knows how active we are! Thanks Nichole! :)

This thing rocks so much! Its insulated so your water stays cold for a long time, and its 24 oz, easy to keep track of how much you've had AND easy for me to make it a goal to finish before I get up from my desk at work.

12 Weeks Out and NOT Freaking Out

Okay, I really just wanted a title that rhymes. ;) I am actually VERY excited about this week. I've missed my diet being clean (I don't enjoy feeling bloated or lazy, I'm athletic by nature) and definitely miss the warm feeling in my legs. Is that weird?! I love how warm my legs get after a good leg day or hard cardio, feeling the blood pump through is the best feeling ever.

I'm looking at this contest prep as my chance to prove to myself what I'm worth. And for some motivation, I've pulled some quotes together that will probably hold me together over the next 12 weeks:

• “A man who conquers himself is greater than one who conquers a thousand men in battle” – Buddha
• “Champions aren’t made in gyms, Champions are made from something they have deep inside them; A desire, A dream, A vision.” – Muhammad Ali
• “Courage is doing what you’re afraid to do. There is no courage unless you’re scared.” -Unknown

These quotes feel good as I continue even just today. I am a champion because I conquer myself. I have courage because I am scared. And I have the desire, the dream, and the vision.

Week 12 Schedule:
M- Lower Body (High carb day)
T- Upper Body (Med Carb day)
W- Yoga (Low carb day)
Th- Lower Body (High carb day)
F-Upper Body (Med carb day)
Sat- Rest (Low carb day)
Sun- Plyometrics & 5:15 posing practice w/Rachel  (Low carb day)

This weeks goals:
1- 1570-1625 calories per day, luckily I don't even have to think about my diet. Just eat. Thanks Nikki! :) w/2 cheat meals this week (But I plan on very clean cheats, like protein pancakes with sugar free syrup, etc)
2- Practice posing 3x
3- Buy my bikini bite & spray deodorant & more rhinestones for my suit
4-Stick to my pre-planned workouts- I really want something to feel proud of!

My diet coach will be so proud of me:

I prepped all of my lunches for the week and labeled all the dates. :)

I'm off to the gym to be a champion!