Hey, guys! I cannot believe it’s only 9 days to Jr. Nationals!! This has been THE hardest prep ever!! I think because I’ve had so much going on with training others, the kids, the house…you know the deal!! I like to do everything WELL, and it’s just hard to be the best at everything at once!
I’ve been eating more calories this time around. We’ll see if that bites me in the butt…literally. My workouts have been MORE demanding, though. Hopefully you’ll see some of that come stage time!!
I am in a baaaaaad way right now. This has been my worst few days…yesterday, today and tomorrow b/c I’m in that time of my cycle…like day 27! So, don’t mess with me! I look like CRAP. Relatively speaking. I’m holding water, but I know that will go down. Probably 5 pounds of it! Whoa…but you can imagine what a difference that makes on someone that is 5′3″.
My plan is to diet right into the show and if I’m looking too stringy by the night before the show, we’ll fill ‘er up!!
My thought of the day, which is actually a spring off from Cindy (thanks ) - If you want an average physique…keep on doing what the average person would do! If you want exceptional results, you have to BE exceptional. Think exceptional. DO exceptional things. Get that image in your head of what you will BE, and keep moving towards it. The people that hang in there will succeed. Results over TIME.
Have you ever struggled to find a reason to get in the best shape you can? I think we all have. It’s easy to become complacent. Sometimes it’s hard for me…even as a figure competitor to keep that motivation going EVERY DAY!! Shwew! There are so many other things in my life. I’m in good shape…who CARES if you are ripped!?! This time, not even the stage is scaring me into it. That usually works.
Last night, I had a breakthrough, though. I thought of my kids. I may not place as well as I want to at this contest. That is not totally under my control. But I’ll tell you one thing. I will not explain to them that, yes, mom competed nationally, but I really didn’t feel like doing my workout one day, or I really didn’t want to give up my licorice, so I didn’t put my best effort out there, and I scrwed it up! Nah, it may not turn out how I envision it, but it will not be because of anything I do.
Rain or shine, whatever I have going on, you can count on me doing my part.
It doesn’t have to be your kids…it can be anything. The point is that you have to find something that motivates YOU. Whatever it is. It might be something unlikely or even completely unrelated to fitness. What matters is that it matters to YOU. It can be superficial…like fitting into a pair of jeans, or deep rooted…something that moves your heart. You pick! But pick SOMETHING!!
Diet: On with subs…that just means I didn’t eat my chicken. LOL I am not so good at that. So…macros are good. Cals are good. I just eat too much protein powder.
Workout: Deadlifts:
135×5
185×5
195×5
195×5
Weighted Dips
4 sets
Bi curls
up to 35’s x 5 (little cheating going on here…I just wanted to load them)
Sprints:
6 30/30 Increasing intensiting and duration here I added one. And did a couple of them at 11…I have been at 10. I am STILL coughing stuff up out of my lungs. How annoying is that??
We looked for a new (used) van all day today. I think we found one. Pickin’ it up Monday. I’ve driven my current one for 8 1/2 years. It is SO time.
Oh, wait…I wanted to post the one with the shoulder presses b/c I SAID I would get those next time, and I did! Write it down. Set a goal. Execute!
Here it is…
Oh, BTW, I pressed the 45’s yesterday for seated DB shoulder presses.
45’s x5 x 3
I also did overhead squats 4×10 up to 85 pounds
One legged DB deadlifts 40db x 10 x3each
and some dumbbell swings
Then I ran a 5K with the girls at around 26:something. It was HARD. My 10 year old beat me by a mintue. That’s what I get for not running!!
Do you know people who struggle with the same things…the same issues…that are striving for the same goals over and over, again? It’s fascinating to watch people go through the same cycles over and over. Guess what…if the same method doesn’t work, doesn’t change you or get you to your goal, it’s time to do something new! People just get comfortalbe repeating the same patterns whether it is good or bad.
Anyway…that’s not really what I wanted to write about! I am also not immune from the above. I am guilty of it just as much as the next person. One way to make those goals HAPPEN, is to put them in writing. Don’t just keep them in your head, but actually get the paper and pen out and write it down! Stick it on your computer monitor!! Then, here’s the other trick…BELIEVE IT!!
Even if it’s just the list of things to do today, actually writing it down and checking it off will help you achieve what you want!
Here is my list for today:
Clean car (that we are selling…so it has to be reconditioned…ugh!)
Mail Movie
Write a plan for a client
Do DISHES!
Buy a birthday present
Write blog post…well on my way to that one!
As for my BIG goal…it has to do with competing at Jr. Nationals in 5 weeks. It’s written and I stuck it to my monitor. :-) I’m owning that one! And that’s the thing…you really have to OWN it. That’s what I did when I won the Michigan. It was just a matter of going through the motions on that day. I am a big believer in visualization. I learned this when I played volleyball in high school. Before matches I would envision myself digging balls and making perfect sets. It really, really helps. Sometimes as much as actually practicing.
For figure competitions, you can envision your quarter turns, how you are going to present yourself on stage…and even collecting the trophy. :-) For big lifts…envision it first. SEE yourself pushing up the weight. If you are working with a very heavy weight, your mind really has to be in it before you can do it. If you KNOW you can. You can. Period. It’s just a matter of going through the motions.
I have seen many people in our little corner of the internet ‘fitness’ world spin and spin in the same place, and I have seen a few people change and succeed. What is the difference? Goals, consistency, follow-through. Write it down. Believe.
The difference between a goal
and a dream is the written word. -Gene Donohue
And because I have to have a theme song for the day:
I think girls are always interested in how people prep for these things, so I’ll post a workout and some of my diet. I am not crazy-dieting right now b/c I’m pretty much where I need to be. I just need to keep muscle on, and tighten it up a little at the end (drop a tiny bit of fat and some water weight). I’m eating about 1300-1400 calories. My diet isn’t crazy…I just eat healthy, whole foods for the most part…with the exception of my protein powder addiction (ahem). I am still having some off meals (or cheats/restaurant meals) or refeeds. The occaisional protein bar if I get in a bind, etc. I won’t do this in the last couple weeks b/c of the potential water gain.
Here was my workout from last night. Not exactly typical. I was feeling down and just wanted to hit a bunch of bodyparts heavy and feel better. However…nothing I do is really ‘typical’. I’m constantly changing.
Oh…cardio. I am not doing much at all. 1 or 2 interval sessions per week. I have been doing some circuit training on the days I’m not lifting heavy, and maybe 1/2 hour to an hour of steady state per week. I’m also trying to stay active throughout the day.
Last night’s workout:
warm up
25 push ups
40 lunges
Rack Pulls
205×5
235×5 x4
Crossover Step-ups
3 sets of 20 each
Bicep Curls
35’s 3×6 with some cheating
Down the Rack one arm DB Rows
55 lbs —-> 15 lbs all x5
Weighted Chins
Seated DB Press
35×5
40×5x3 - proud of this. I will try to get the 45’s next time. My shoulder is a little touchy this morning, though.
For the past…ummmm…month or so, I have just been doing what I want. That includes both eating and working out. I have been eating LOTS and working out LOTS. Sometimes I think people get so tied up in the details of what they are doing, and not just looking at the BIG PICTURE. If you want to gain muscle…EAT and LIFT HARD. If you want to lose weight…reduce your calories and get some more activity. I know that sounds overly simplistic, but god damn it, that’s what it takes! THERE IS NO SECRET. There is no magic formula. There’s are no secret exercises. If you are just looking to get in shape, then JUST DO IT.
Do you want to gain muscle without gaining fat? LIFT. And EAT. Follow your body and follow your appetite. If you feel like lifting twice a day…do it. If you don’t feel like lifting that day…don’t. Are you hungry? Eat. Not hungry…don’t! I know this is going to be too much for all you PLAN people to handle, but I have to get it out of my system. Because I’ve done both. And guess what makes me happier and look better??
Do you want to lose fat? Do it the old-fashioned way. I mean…what did your mom or dad do if they wanted to drop a few pounds? Start walking and eat a little less, right? It works. You don’t want to jump into starving yourself. You can implement some things you know…keep in protein and fats…but you don’t have to stress when you eat a piece of candy. Get it? It’s just energy. Plan around it.
This is generally for the ‘average dieter’. There are some things you may need to do when the going gets tough or if you are doing a show. But please don’t forget the basics. Don’t forget the fun. I am really enjoying lifting the shit out of stuff. LOL That is kind of an inside joke. Hang around…you’ll pick up on my humor.
Did anyone watch the ACMA’s? I am trying to download part of Miranda’s Dead Flowers performance…awesome! I wish they would YouTube it!!
Here are some pictures from the 2009 Arnold Amateur. I placed 6th in Class C. Just shy of my goal of top 5. Darn it all! But I’ll be back at it later in the year. I was very stressed during the prejudging. I had major tan troubles, and was showering at the venue before the night show. :-( I didn’t know it at the time, but that shown through on the stage…the stress from all of that. I was much more relaxed at the finals. I was very pleased with holding onto my muscle while dieting. I have some things to play with for next time…it’s always a process! Tweak, tweak, tweak!!
You can lift 5 more pounds, you can go a little faster, you can do one more sprint, you can stick to your diet, you can….drink one more liter of water!!!
Homework for today…do something you have been telling yourself you can’t. One more rep!
) - If you want an average physique…keep on doing what the average person would do! If you want exceptional results, you have to BE exceptional. Think exceptional. DO exceptional things. Get that image in your head of what you will BE, and keep moving towards it. The people that hang in there will succeed. Results over TIME.
