I’m engaged!!!

Wow… ok, focus

My wonderful fiancee and I looking oh so happy.

Ok, so remember how I said I was starting prep for June 14th on Monday this week? Well that didn’t happen… mostly because I got engaged and have been having many many celebratory drinkies with friends and family and decided to take a week to just soak it all in instead.

So now it’s been 9 days since the proposal and I’m refocusing on day-to-day life… and contest prep. So I’m officially starting tomorrow, Saturday March 1st… 15 weeks out from the competition!

I will be blogging about once a week during this prep as my work life is pretty busy and now I have a wedding to plan! So sorry… but I have to be realistic!

Some things that I planning on doing a little differently this time around:

  • Keeping my food more consistent throughout the week (i.e. eating the same thing each day for 7 days (with changes for dinner and late night snack as an option) and then changing on a weekly basis. I’ve always been all over the map with what I eat as long as I hit my targets, and I believe that is the ultimate right way to diet, BUT I want to be able to see how certain foods affect my body and the easiest way to do that is consistency. We will see how long this lasts haha.
  • Taking fewer supplements… I took a boat load of vitamins and BCAA type supplements last prep and I’m just going to try to keep it simpler this time… largely in an effort to save money for my WEDDING!!! (can you tell you will be hearing lot’s about this?)

    I had to find a place for the ring while I worked out… necklaces work!

  • Be better with my HIIT cardio and use active rest – I lift really heavy even when I’m not meaning too and it makes active rest next to impossible because I need that time to.. you know… actually rest. I’m going to try to be better with periodization this time around and actually use active rest instead of resorting to LISS cardio.

Things I am keeping the same:

  • My calories will still be high and mighty! I’m starting this cut at about 2000-2100 cals/day. I worked really hard on my metabolism this offseason (read: I ate A LOT of EVERYTHING)I gained a lot more than I intended but I also put on way more muscle that I thought I could. So I’m not worried. I haven’t tracked my food in a while, but I’d guess that my daily average cals are over 3000. So I should be able to lose weight relatively easily!
  • Lifting heavy (most of the time) – this is what I love and what keeps me coming back… so I won’t be doing too much circuit training or lighter weight higher reps until the very end of prep.
  • I’ll still be flexible and have a life. Just like last prep, I firmly maintain that this should be an enjoyable experience and one where you can still go on a date, or have a dinner out with the girls.

So it begins…

15 weeks and counting!

Also – look at this amazing proposal video I got to watch before he popped the question!!!! Ok enough bragging… sorry. I promise to learn to be modest at some point.

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SiS: Adventures in Competing – Week 7: Exercise

WEEK 7: Exercise

In our seventh episode of our Adventures in Competing Erica, Stephanie and I share some of our knowledge about exercise. I talk more about exercise, picking up where we left off last time we focused on exercise. I go through weight lifting for your specific goals, different types of cardio and finish off with cooling down… just like you should 😉

Rose Blackman – Young Professional – Eat Clean, Train Dirty, Think Nerdy

Stephanie Laurendeau – Stay at home Mom – Decide, Commit, Succeed

Erica Willick – Finance Exec & Mother – Strong Body-Mind-Life

COMING SOON

Progress and workout splits

So I am just over 7 weeks out from my 2nd fitness competition and I weight like 8 pounds more than I did at this point last year :/ So I’m freaking out a little. But looking at the pictures, I look about as lean as I did last year. I’m not sure how confident I am that I actually put on 8 pounds of muscle in a year, but if that’s the case… rock on!

Here are some comparisons from when I was 6 weeks out last year, vs. 8 weeks out this year. I am a little leaner in the 2012 picture, but definitely in a similar spot. So as lot as I give it my all I should be ok, right… RIGHT?! haha

One of the things I’ve changed in my ever evolving plan is the structure of my cardio… I added fasted cardio about 2 weeks ago, and it hasn’t made the scale move, but I feel like it is impacting my leanness, so I’m going to stick with my 40 mins 2 times per week at the moment. I’ll probably increase that up to 60 mins 2-3 times per week by the end and keep my 3 HIIT sessions a week for 15-20 mins a piece. Overall that’s still a LOT less cardio that many competitors do and shouldn’t negatively impact my metabolism.

My calories are hovering anywhere between 1500 – 1800 per day with one cheat meal per week and I have not been systematically carb cycling yet. I plan on doing that starting next week. As I get closer to the stage I will keep my calories between 1500 – 1600 and just cycle carbs not calories.

But the change I’m most excited about (and the one that has nothing to do with weight loss) is that I’m moving to a 5 day split instead of my current 4. Can you guess what is getting its own  day?

SHOULDERS!!!!

Well, shoulders and abs, but shoulders are the thing that I’m excited about if you couldn’t already tell. I’ll probably throw in some biceps there as well since my back workouts seem to be pretty long these days.

And today is my first shoulder workout 🙂 This is what I have planned:


I also plan on doing some HIITs on the stationary bike. I may need some coffee today 🙂 wish me luck for my self imposed torture!

Ready… Set… GO!

I have 78 days until UFE Halloween mayhem.

I have 43 weight sessions scheduled between now and then, half of those are leg days.

I have over 700 minutes of HIIT cardio to do or almost 13 hours – compared to many competitor plans which at 1 hours of cardio, 6 days a week would be 72 hours over 12 weeks!

I have exactly 9 total hours of steady state cardio planned – 45 mins, once a week.

I have 390 properly portioned and nutritious meals to eat until then.

And I have to go from this…

Please ignore the fact that my eyes look horrendously puffy… I just woke up.

To looking tighter, leaner and more muscular than this…

Me at competition weight

Me at competition weight

I’m going to be honest and say that’s a daunting task in 12 weeks. Many of the girls I know, including Erica Willick and Stephanie Laurendeau who will be in the same competition as me, are much leaner to start with and don’t need to lose the approximately 15 pounds I will.

BUT… I can also honestly say I am sooooo excited with my starting point (despite the clearly not excited face in the picture). I have so much muscle on me that I can’t wait to see. mostly of its in my butt which you of course can’t see in the picture above… but here is a side by side of my starting points between the 2 competitions (about a year and a half between them):

Starting Points 2

Side shot where you can see the changes a little better

Starting Points

Back shot – please ignore the fact that my back is warped… my spine sucks at its job

So you may notice that these are pretty much the worst pictures of all time. But I’m posting them anyways because I think it’s important for a lot of people out there to know that even though right now, buy industry standards I am fat, I actually love the way I look and I am very proud of how much I have changed my body. Yes I will be happy to shed some of the extra pounds I am carrying, but I love myself at every stage and that’s imperative!

Side note – I have the most horrendous DOMS right now and am having to postpone my first Plyo leg workout until tomorrow. I will not skip it though!

 

Friday Workout Recap

I have 1 week to show day!!!! (I don’t count the day of the show). OMG! I thought some of you might want to know what my workouts have been like leading up to this final phase and what workouts I have planned for the last week of prep.

Firstly, I’ll give you a status update on how I am doing. I’m tired. Like bone weary exhaustion. I actually slept for 9 hours last night and woke up just wanting more sleep. I’m pretty sure this is because I am working my body super hard and not giving it enough food to rebuild itself. Your body works much more effectively at rebuilding when you are asleep so if I’m not giving it food, it wants more sleep. Fair trade, but I don’t have time to sleep more!!!

Sleep is oh so important to losing weight because…

  • as I mentioned above, your body is much better at rebuilding when you sleep.
  • It also reduces cortisol (the stress hormone) and too much cortisol causes your body to hold on to fat deposits because in times of stress you might need that fat! Evolution hasn’t caught up to the fact that my stress is from sitting at a desk all day, not because winter is coming (which I can’t say without feeling like a Stark!).
  • Not getting enough sleep decreases you insulin sensitivity too which means your body will release more insulin and insulin causes fat storage.
  • Not sleeping enough also decreases your overall feelings of energy and when you are in a slump you crave sugary things that will give you a quick boost to your energy… and then crash again… wash, rinse, repeat, gain weight!

This is not a comprehensive list and really only covers the weight side-effects of not getting enough sleep, but clearly sleep is a much overlooked factor in weight-loss and health.

Secondly, my legs are sore… all the time. I am not training my legs specifically any more than I normally would which is 1-2 times per week. What I am doing is a lot of tight squeezes on the stair master (which works legs), a lot of total body conditioning like burpees, squat jumps, cross-body cable pulls, and kettlebell swings (which work the legs), a lot of HIIT involving rowing, hills and biking on high resistance (which work the legs) and not taking rest days!

So when I do a leg day specifically, I am in pain, I then do all these other things and never give my legs a chance to fully recover and then do it all again. This makes even doing the elliptical (which let’s face it, is the easiest cardio ever) really hard. I am not so sore that I can’t walk, it’s more the kind of soreness where you are “aware” of your legs. I am walking and I know that each step requires my quads, hamstrings and butt. No normal. I would normally say ok, my body needs a break, but noooo I’m a crazy person and entered a vanity contest so I am dragging my tired legs through workouts every day this week!

Lastly, I’m foggy. My brain is not running quite at full capacity. I notice words don’t come quite as easily as they normally do. This is incredibly upsetting to me because I have a great affection for using exactly the right word in the right situation. Words like doppelganger, sesquipedalian, and assuage have been known to grace my sentences with responding eye rolls of “what are you talking about?”. Instead I find myself halting in the middle of a sentence searching for a simple word, hoping the other person knows what I am trying to say. I even full on forgot a movie I had watched the night before. I clean forgot and could not remember until I went home that night and scanned through the movies until I remembered (it was men in black 3). I dislike this side effect of dieting!

So I’m tired, I’m sore, and my brain is foggy. BUT I am still enjoying my food, I am keeping on track with my workouts, I am looking leaner (but haven’t lost scale weight… go figure) and am extremely excited to step on stage.

So keeping that in mind, here are some workouts that I have done in the past couple of days and my plan for next week. All the workouts here are doable at any level. Just change the intensity, weight, or reps to what you can do.

Wednesday – Legs

WO Name: My legs are sore but I don’t care!

Warm up – 5 minutes of running

Leg workout

  • Superset: Goodmornings and wide stance squat with 80 lb barbell across shoulders – 12 reps each exercise, rest one minute, 4 sets.
  • Bulgarian Split Squats with no weight – 15 reps each leg, rest 1 minute, 4 sets
  • Superset: Narrow stance leg press and calf raises on leg press machine with 180 lbs – 12 reps each exercise, one minute rest, 4 sets
  • Lying down hamstring curl machine with 80 lbs – 12 reps, 1 minute rest, 4 sets

Cardio: 30 minutes elliptical machine

Abs:

  • Crunches on the swiss ball – 15 reps, 3 sets
  • Roman Chair leg lifts – 12 reps, 3 sets
  • Oblique v-ups – 12 reps each side, 3 sets

Stretch: 15 minutes full body

Thursday Morning: Full body/HIIT with Max

WO Name: The BAMF bike WO plus mirror muscles

HIIT: Set a bike at an easy level (I was at level 10) and pedal for 2-3 minutes to warm up or do whatever warm up you like. Then do 20 minutes of: 1 minute at low level (10), and 1 minute at high intensity (level 20 for me). During the high intensity minutes “saddle-up” which means stand and transfer your body back and forth across the seat to push the peddles.

*** I had 2 times where I took 2 minute low level breaks because as I have mentioned, my legs are super sore. Max had originally set this at level 11 and level 22 but after the first round we reduced it because I was way too sore for that level. With enough food and normal rest in me I would have been able to do the workout as designed, but you can only do your best!

Mirror Muscles: (Chest and abs) Load a bench press bar with a weight you can do for 15 reps without breaking form but is challenging. I used 75 lbs. Place a mat to do abs on beside the bench.

Performs the Bench Press and Jackknife sit-ups as a superset for 6 sets with countdown reps as follows: 15, 14, 13, 12, 11, 10. Rest for 1 minute in between sets and remember to keep good form throughout the whole thing.

Thursday night – Biceps and Cardio

WO Name: The gun show

Cardio: 45 minute incline walk alternating randomly between a 5% incline and 10% incline at 3.8-4.0 mph. (I would normally stay at a high inline and at 4.0 mph, but my hamstrings and butt could not take it)

Biceps (to finish off the stereotypical mirror muscles):

  • Suppinated DB bicep curls – 15 lbs dumbbells, 15 reps, 1 minute rest, 3 sets
  • Alternating hammer curls with hand near the body (to do this, hold the DB perpendicular to the ground and your arm at a 90 degree angle with your forearm near your stomach instead of at your side, them lift the weight close to your body up to your shoulder and follow the same path down) – 15 lbs dumbbells, 15 reps each arm, 1 minute rest, 3 sets
  • Weight plate pronated curls (hold a weight plate at 11 and 1 o’clock like a steering wheel and go through a full curl range of motion without discomfort) – 25 lbs weight plate, 12 reps, 1 minute rest, 3 sets

Stretch – 10 minutes

Now you are all caught up on what I have been doing and I will give you my plan for the next week:

Today/Friday:  60 minutes on the Stairmaster + Shoulders and abs

Saturday: Posing practice + 30 minute interval run + Back workout + lots of walking around (with the BF)

Sunday: 45 minute elliptical + Heavy leg workout (last leg workout before competition) (with the BF)

Monday: 60 minutes on the Stairmaster + Chest, triceps, shoulders and abs

Tuesday: Morning – Full body workout with Max, Evening – 45 minute elliptical + Back and Biceps

Wednesday: Depletion workout (full body high reps with 1 -2 sets for each muscle group) + 60 minutes on the Stairmaster

Thursday: (maybe) 45 minute of incline walking + hot yoga to sweat out some water

Friday: REST

Saturday: UFE Halloween Mayhem!

Since today’s post is all about the workouts, my next post will be all about the food in the upcoming week since, you know, 80% of how you look is diet 😉