Thursday, 24 December 2009
To anyone reading this, thanks for checking in, and all the best to my blogger land friends, hope you get to enjoy time with all your loved ones!
Looking forward to time off and relaxing - then big plans for 2010 comp season.
Friday, 27 November 2009
Thursday, 12 November 2009
My friend Steve from the Gym spent a lot of time over the last few weeks helping me with posing and getting my body conditioned for being on stage holding the poses - it's hard work ya know (a work out in itself.
These are a few fun shots showing how lean I was getting around that time.
My diet was Fish and Aspargus for every meal (6 x per day). For the most part I enjoyed it.
My cardio was 1 hr in the morning (5.30-6.30am), Training was 45-60 mins high reps, 1 body part per day + Abs. Posing about 3 times a week. Cardio 1 hour in the PM approx 4.30pm-5.30pm
At this stage my face is not looking so good, with more or less no fat to fill it out.
Still had a sence of humor at times - this is me doing the a BodyBuilders 'Most Muscular' pose (not something done in figure)
Good and lean back - I'll ad some depth and width for 2010
Gotta give you an ab shot - but note the vains under my arms
Tuesday, 10 November 2009
Just one of many many images from the Photo Shoot I did between comps. This is my favourite so far just because it is so simple. I should be recieving the disk with about 30 images at the end of this week/begining of next week.
I have had a great week off training (although I did go into the gym about 4 times to train upper body parts). I am still not able to do cardio at the moment due to the 'Compartment Syndrome' in both my Quads. Basically as the muscle re-hydrates and fills with the food I've been eating the sheath around the muscle will not expand quick enough, this causes constant pain and cramps and spasams limiting my activity to walking around the gym - so that I can still train uppper body but no legs or cardio. It should be under control by the weekend as each time it has lasted about 2 weeks then come right.
I have been eating lots of carbs (rice wafers, crackers, cereal, pop corn) all that stuff plus treats like choc, M&M's and fruit. But it's time to clean it up again also to stop the increased growth in my legs. I figure I've had enough of a 'free for all' and my abs have flattened out and I'm certainly not as lean as I was a few weeks again. So with Christmas time coming up soon, I plan to stay on track and schedual my next free feed day for Christmas and then again for New Years. I think I can focus back again esp. once my quads heal up and I can go back to doing at least 45-60 mins cardio a day - which I actually miss.
Below is a link to see a slide show of Pics from the place getters at NZ NABBA Nationals and it also features my routine about 1 min 20 secs in.
My goals for next year are:
- To Win a competition in OPEN FIGURE class (my Open history is all 2nd places to date)
- To Compete earlier in the 2010 season - perhaps May and do 2 comps in a row again to make it worth while, it will also give me the focus to continue training during summer and make the most of the warmer weather etc.
- To try my hand at NZFBB federation
- To compete overseas - perhaps an Australian competition and throw in a holiday too
- Compete at Nationals and North Harbours again at the end of the season
- Grow my Shoulders - they have improved but I'll keep going
- Really work on growing my LATS! (10 chins un-assisted with body weight)
- Lean down my leggies - I'm going to get fitted for new running shoes soon and aim to do a bit of jogging outside as well as a lot of walking and running stairs. Plus my only leg training will be filled with Plyometrics and body weight work - no heavy weights for these puppies for the next year and see if that makes a difference.
Thursday, 5 November 2009
Three placings NZ Nationals
My Friend, training/Cardio buddy and make-up artist Bonnie
My Love and the man who helped me through and lets me live my dreams and achieve my goals!
Wednesday, 14 October 2009
Tuesday, 13 October 2009
Hopefully I'll be able to post a few pics tomorrow and update this blog, work is pretty busy for me as I'm on leave for the next 2 weeks with the competitions looming.... truth be told I'll be happy for the break from work!
Supplement update: I'm trialling 'Ripped Freak' and it's pretty good for getting my energy levels up there, kinda fired up. I like it. I've had some good cardio sessions on this stuff!
Nearly time for training - BACK & HAMMIES tonight - ouch.
Thursday, 8 October 2009
Wednesday, 30 September 2009
And this is the red bikini - really shiny, I do love it, but I'm not sure about it for Nationals. The regional show the week after will be good for it, as a bit of a test run for a colour I'm not sure about. If I was brave I'd post a pic of me in the suit, but I'm not... and I'm pasty white with lots of re-growth in my blond hair, NOT COMP READY AND NOT PIC WORTHY ... YET
Monday, 28 September 2009
I will probably wear the Red one for my 2nd Comp - which is a regional (smaller) comp and it's on 31 October so I could have little shinny devil horns on my head to match... what'd ya think? Halloween figure style!
Had a good weekend, went a bit like this:
Saturday= AM Cardio + Ab's, PM Cardio, SLEEP,
Sunday = AM Cardio, SLEEP (afternoon nap on Sunday), Killer leg training high reps all the way baby, walk outside for PM cardio, SLEEP
I know I'm just such a party girl (not), but we lost an hour on Sunday with daylight savings starting, but I'm ok with that cause it means summer is on the way.
For about 4 weeks now most of my meals (M2/M3/M4) have been fish or egg whites with green veg and I really think it is working well for me, I don't get too bored as I use seasoning and spices. Meal 1 is still my beloved Oats and Shake - the quantity has now gone down to 1/3 c of dry oats, and Meals 5 and or 6 usually a shake or plain egg whites. I snake on a lot of veg and also have weight watchers jellys and chewing gum to get me through.
We have fresh asparagus in the stores at the moment so I'm buying up big when I get the chance. To cook it I season with 'garlic steak seasoning' (dry combination of Garlic, Chillis, Red peppers and black pepper) and I grill in George Foreman grill till tender - so yummy.
Feeling pretty happy so far, with 4 weeks to go. Went for a 30 mins walk at lunch time today which was a nice break out of the office! - trying to add any extra cardio I can.
Still need to write a list of things to do ie cut music for routine & book appointments etc, I think I will look back to this time last year and see what I had on my 'To do list'.
Thursday, 24 September 2009
Been incline walking a lot on the treadmil in the hopes of shrinking my butt!
Recieved my bikini in the post yesterday - it's Sprakly red, I like it and can't wait for the stones to arrive so I can decorate it YAY!
The weather is rainy this week, and grey, not a good mood lifter, but it's warmer so thats good.
Been trialing 'Ripped Freak' Hybrid Fat burner - got 3 days worth of sample packs, it's pretty full on and I've had some good cardio sessions on it. Can't wait for it to be sold in NZ next month, I'll be buying it, to help get me through the last few weeks of comp prep.
Jason has been a godsend these last few weeks - as he's not competing this time around due to his back injury he has focused on training me and helping me (even around the house with house work, cooking, shopping) he's been just great! It's his Birthday on 4 Oct and I've already got his gifts sorted - ordered online. Naughty me I spent a bit shopping online yesterday (Shirt for Jason, Top for me, tee shirt dress for me, new Nikes for me) oh well, it'll be fun recieving the packages in the mail.
Tuesday, 22 September 2009
Training, Cardio in 1 hour AM and 30-45min PM with Training High Reps low weights now.
As for my diet it's Oats + Shake, Fish Green Veg x 5meals, and if time allows 1 shake or egg whites at night. OH the glamour and indulgence.
Weight slowly dropping and getting leaner I've looked over my progress this time last year and it seems I'm on track. SO I'm pretty happy.
Got my new bikini today - it's sparkly red, very cool. I will be stoning it over the next few weeks, it'l be my project.
Monday, 24 August 2009
I'm competing on my own this time, Jasons back injury put him out for too long, so his first comp will probably be May next year.
My training and dieting has had it's ups and downs - some days I'm 100% and others I'm not even sure if I'll make it this year. But I love it, and it's part of it.
Life has not been exciting, so I've just been reading others blogs and not updating. But I should really update as this is a blog for me after all.
After 60 mins AM cardio on T/M
M1 1/2 c oats, 2 egg white, protien shake (no carb/no fat)
M2 200gm Hoki Fillets (white fish), 2c beans and broc
M3 200gm Hoki, 3c beans and broc
M4 200gms Hoki, 2c beans and broc
Train - Tonight is just extra cardio
M5 6-8 Egg Whites, 3c beans and broc
M6 May treat myself to some Weight watchers Jelly
Tuesday, 7 July 2009
Machine Chest press as warm up and for 4 working sets
Incline bench press
Flat bench press
(that girl with the booty once again hung around and watched while I completed my sets - poor Gareth came over when I had 1 more set to go to see if he could use the Smith Machine next and I had to say no cause Booty Girl was next)
DB Flys super set with BB press
And that was it, too busy and everyone in my way, so I walked for 40 mins on the treadmill - painfully boring and long, when I got home I was soooooo over it and hungry, but only had a Protein Shake after my shower, watched TV for about 30mins and dragged my sorry butt to bed.
Cardio this morning on the regular bike for 60 mins... once again felt like forever.
I came home and we had run out of gas so I couldn't have my oats - I was pretty upset!
So that's my day, lets just say I'm feeling it! That and poor Jason is still having a bad time with his back, it's not getting better cause he has to work and can't rest, I feel really bad for him.
Monday, 6 July 2009
Here's part of an email I sent her this morning which explains my trainig yesterday - hopfully if I keep doing things like this I'll shock my body and will be better than ever!
"Yesterday the gym was super quite when I did my cardio. Got there round 7.20am. I'd been reading about HIIT on spin bikes so thought I'd give it a go, warmed up for 5 mins and got stuck in:
Gear 10 for 1min,
gear 18 for 30secs,
Gear 10 for 1min,
gear 18 for 30secs.... and so on for 30mins then steady at level 12 for 30mins. I was sooooo sweaty and shattered, did some abs and went home for breakfast, I was totalled, it was great.
Did some high rep leg stuff in the afternoon
100 single leg presses (20 each side at a time)
Box step ups for 4mins non stop
Box step ups with Squat (4 sets of 12)
100 stiff leg dead lifts
finished off with 20mins HIIT on the spin bike - KILLED IT
This morning I did the spin bike again for an hour - it's fun doing something else. But I was so hungry when I got home I nearly passed out in the shower.
That kinda training plus our walk and the stairs have nailed my legs - love it."
Train hard everyone - if work gets under control I will aim to update a lot more often.
Tuesday, 9 June 2009
Better update tomorrow
But for the record, heres my training since last post:
Tuesday (Today): back + 20 mins Cardio
Monday: Chest + 20 mins Cardio
Thursday, 4 June 2009
Thursday 4 June - Training AM:
*Smith Mac Shoulder press
*Smith Mac Up right rows
*Cable Lateral raises (split with cable abs)
*DB Lateral raises
*DB Front rasies
run out of time for rear delt work
25mins cardio on cross trainer
M1: 1/2 c oats, 1 egg white, 1.5 sc protein shake with ice
M2:1/2 c Rice, 1 tin Tuna (soya sauce)
M3: 3 fish, 3c green veg (mix Broc & beans)
M4: Chop Chop Chicken
M6: Protein Shake
So I'm getting there, I'm feeling better about myself - now that I know I can control myself, the sun is shining, it's a beautiful day, but very very cold too cold! We must get a heater soon, I can't stand it. Hopefully get my cross trainer in the next few weeks, YAY! One day at a time, one foot in front of the other.
Jason is sick at the moment - cold or flu, but he is still working, he won't get sick pay so he needs to go to work even when he is ill.
Wednesday, 3 June 2009
So next week I will be 20 weeks out, I figure it's make or break time.
My week so far at 21 weeks out:
Monday 1 June: Chest - Rep range 10-16 - Moderate weights
*Flat bench Bar bell press (inc bar) 20kg x 2 (r30, warm up)/30kg/40kg/50kg x2
*Flat DB flys 10kg/12.5kg/15kg/17.5kg (super set with press, light weight 30kg)
*Chest press Machine (drop set x 6 drops)
*Cable flys x 3 sets
*Chest press Machine 4 sets maxed out and 1 drop set
Diet: What diet? Really bad
Tuesday 2 June: Back - Rep range 10-16 - Moderate weights
*Seated Row (close grip) 5 sets up to '59' plate to finish for 8
*Bent over BB row (inc bar) 40kg (r12)/40kg(r16)/60kg (r10)/60kg(r8)
*1 Arm DB rows 22.5kg/25kg/25kg/27.5kg (10 reps per set per side)
*Straight Arm Pull down 4 sets 16 reps
*Rotator lat Machine 4 sets finished on 60 something plate
*Standing Lat Pull down 4 sets 12 reps slow and deliberate
CARDIO: 20 mins walking on T/Mill
Diet: What harm can eating crap do for 1 more day, I've put on much more fat than I wanted in the off season may as well keep going....
Wednesday 3 June: CARDIO ONLY - 50 mins Fat burning HR T/Mill - AM pre breakfast
Diet: Sick of being fat, if I don't draw the line, it'll be too hard to diet down and I won't make it to the stage, time to get real, for real!
M1: 1/2 c Oats, 1 egg white, 1.5 sc protein powder shake (water with ice)
M2: 1/2 c rice, 1 tin Tuna, soya sauce
M3: 2 bits of fish, 2 cups veg (beans & broc), 1 pack Shitaki noodles, soya sauce
M4: 1 tin Chop Chop chicken
M5: 150gm Steak, Green veg 2 cups
M6: Protein Shake with ice
Monday, 11 May 2009
I had a final cheat day yesterday: Sushi, Trail mix (big bag), Youghurt raisins, Moro gold Chocolate bar, Dark Choc KitKat. Yip it was a big one, but there was no guilt, I had everything I wanted to try.
Monday 11 May 2009
M1: 1/2 c oats / 1 egg white / 1 1/2 serve protein shake
M2: 1/2 c brown rice / 1 tin tuna
M3: 1 large Chicken breast / 3 c Broc
M4: 1 large Chicken breast / 3 cup green beans
last 2 meals to come...
Cable row (wide grip) 4 sets
Asst Chins 4 sets
DB Rows 4 sets
Lat pulldowns (2 setrs standing high rep) 4 sets working weight range
Lat rotator Machine (1 drop set - 4 sets)
Cardio: 25 mins Cross trainer
Thursday, 23 April 2009
Friday, 3 April 2009
Things are going well now.
Training this morning was 60mins cardio on the Bike (fat burning heart rate)
Will be returning to the gym with Jason to train either legs or arms tonight and will do the other on Saturday.
I don't have anything planned for this weekend apart from the usual housework and relaxing - between time at the gym. The weather this week has be lovely blue skys with crisp cool temperatures in the morning, rater comfortable weather.
M1: Oats, Egg white, Shake
M2: Pancakes (Oats, Egg whites & Protein powder).... mmmmm yummy
M3: Chicken & Veg
M4: Chicken & Veg
M5: Dinner... not sure some meat and veg
M6: Post workout shake
I have Jelly on standby if I get peckish, but do not intend to eat cereal or protein bars all that oftern like I did yesterday.
Thursday, 2 April 2009
Machine press (5 sets)
DB side lat raises split with clean and jerk (4 sets)
DB Front raises (4 sets)
Rare Delts Machine (4 sets)
Cable side raises (3 sets) really burned out to finish
20 mins bike - HR Intervals: Low 125 - High 146
260 cals burnt
Meals - man I am hungry
M1 Oats, egg white, shake
M2 Egg whites (6), 1/2 rice + Jelly
M3 Fish, 3 cups stir fry veg (from last night), cereal ... not such a good choice of carb
M4. Protien bar + Chicken
M5. Protien bar & green beans (eating on the run)
M6. Not sure ... we shall see
Eats ahhh not so good, but better than they have been that's for sure
Yay! Still moving forward
Wednesday, 1 April 2009
I have had a very 'off' off season, I have kept up my training and cardio, more than most 'normal' people do in a week. - and I'm proud of that. And I've had the best intentions to follow my diet plan and not eat crap, but then I just give in and go over board. I have been putting myself under pressure constantly and I'm over it, it's not worth it.
That is why it's over! Good Bye and good luck!
APRIL FOOLS .... Ha ha ha
You thought I meant I was over Competing didn't you? Go on, I got ya! Maybe? Just for a second you believed I would post such a thing here... The only thing I'm saying good bye and good luck to is the chubby version of me that eats too much - I much prefer the lean healthy me! I've built up some good muscle under this chubb, it's going to be great.
But it's true, No more Off season or post comp for me: It's all business from here on in. I mean really, it's time to get it on, there are less than 30 weeks till Nationals and my pants are tight, so it's time to kick butt again! I have offically given up on my Post Comp / Off Season!
Monday: AM Back + 20mins cardio Cross trainer
Tuesday: AM Cheast + 10 min w/up on Bike + 15min (Intervals) Bike to finish
Wednesday: AM Cardio steady state fat burning 50mins
more to come as the week progresses...
Thursday: AM Shoulders + 30 mins Cardio
Friday: AM Arms + 30 mins Cardio
Saturday: AM: Cardio 60min on Bike PM: Legs
Sunday: AM: Cardio 60min on Bike
M1: 1/3 c Oats + Egg white / Protein Shake
M2: 1/3 c Oats + Egg white + 1/4 cup of bran / Protein Shake
M3: Rice 1/2 cup / 200gm Chicken Breast / 2 cups cabbage
M4: 160gm Chicken Breast / 2-3 cups green beans
M5: Stir Fry Veg with either Prawns and fish or chicken
M6: Protein Shake made with lots of ice so it's like ice cream... mmm yummy
*Just in case I get hungry or want to eat cause I'm bored, I have 4 egg whites and some weightwatchers jelly in the fridge at work on stand by, there's no reason to eat anything else but the food I love and that loves me! Casue in the end I'll end up with the body I love again!
Tuesday, 31 March 2009
Thursday, 26 March 2009
I’m taking tomorrow off from work – ‘me’ time. I’ll clear out the house and get things ready once again, to function like a machine!
NOTE: I know this reads like so many other blogs,(mine and others) all about plans and what I’m going to do etc… I just don’t want mine to be another ‘plan’ that doesn’t eventuate! I hate that.
Wednesday, 25 March 2009
I have days of high motivation and low days too. It just seems so far away. I'm still training at least once a day (with a day off about every 2 weeks) but I always train in the morning either just cardio or weights and 30 mins cardio. Lifting every second week in the evening with Jason.
I'm trying to work out how I'm going to break my comp prep up. I've been playing around with posible ways to do it this far out - so I can see the bigger picture but in small steps ...
BLOCK 1: Saturday 28 March - Friday 19 June
The Real OFF SEASON... Grow lean mass, loose fat (details to come)
12 weeks full on training and dieting to get my weight and body fat down
*1 cheat day per week for the first 6 (monitored, must journal all foods consumed).
*Free pass over Easter Holidays 10 - 13 April and trip to South Island 18-19 April
BLOCK 2: Saturday 20 June - Friday 3 July
Recover, repair, recoup, relax
1 week relaxed diet, enjoy foods I crave cardio and heavy weights!
1 week to 'de-tox' no suppliments, natual foods, water with low mineral count, rest and relaxation
BLOCK 3: Saturday 4 July - Friday 23 October
16 weeks full on lead up to the comp - Diet, Training and cardio
1st 4 weeks:Training with 45 mins per day: Include 1 cheat meal
2nd 4 weeks: Training with 50 mins cardio per day: No Cheat meals
3rd 4 weeks: Training with 60 mins cardio per day (cardio can be AM or PM)
4th 4 weeks: Training, 60 mins AM cardio + 40 PM cardio
BLOCK 4: Competition Time
Nationals 24 October 2009 hold form for 1 week North Harbours 31 October 2009
Hmmmm this has been a most productive blog after all! I was going to work through some ideas, but I think this looks like a good plan, and best of all it begins with purpose this week end. Suddenly I have goals and time frames to adhere too. No doubt I will re-work this a little but I like it!
Friday, 13 March 2009
Arms: Bi exercise super set with Tri exersise.
Combination of Bar bell, Dumbell & Cables.
Ending up with 25 mins on the bike.
Oats + Egg White + Shake
Chicken + 1.5c Broc/Cauliflower + 1 cup fruit salad with 1/4c. FF Cottage cheese
Chicken + 1.5c Broc / Cauliflower + Sugar Free Jelly (yummy berry flavour)
Chicken + 1.5 c Broc
This evening dinner will probably be Chicken with Stir Fry Vegs or Cabbage or Broc
Trained with Jason last night - did Back, I love how he pushes me to work hard!
Think we might go out to the movies and to an early dinner (to our fav Japanese place for Sushimi) this weekend.
Thursday, 12 March 2009
1/3 c Oats + 1 Egg White + 1sc Protein Shake
1 Small Chicken Breast + 2 cup veg
1 Large Chicken Breast + 1/2 cup Aspargus + 1 Pear
1sc Protein mixed with 6 egg whites
1 Small Chicken Breast + 2 cup Veg
*No morning cardio
Training with Jason after work
Might have a shake after training I think
Feeling good, work is busy, it's getting harder for Jason and I to find times to train together that do not clash at the moment. At 12 weeks out from the Nats we will be more 'together'. Currently he is training hard with a fellow competitor which is great for him, but sometimes leaves me feeling slightly lost... ahhh well, once I get into the swing of training on my own I just love it.
Trying to get some accountability back into my Diet and progress etc so I may from time to time just post food and training notes, as a check in here on the blog, not exciting, but it is what it is.
Wednesday, 25 February 2009
Me & Jason
Tuesday, 10 February 2009
- Music for my routine
- Bikini Colours and fabric type - Dark grapey Purple, Red or Deep burgandy or Dark Green - these are the colours I'm considering, but not really sure, I keep looking online for blonds wearing suits in these colours to see if I like them or not.
- Designs for the stone work on my bikini. I had a lot of fun doing the stone work last time I think I will do it again.
- Blocking out training periods I like to do things in 4 week blocks ie: following a training split for 4 weeks - sometimes 8.
For expample - 4 day split:
Heavy work load with good recovery time, simple mass building movements.
Day 1. Chest
Day 3. Back
Day 5. Shoulders & Arms
Day 7. Legs
(with cardio in between on days 2 & 4)
Then for the next 8 weeks I might do 1 body part a day for 6 days a week....
Monday, 9 February 2009
Friday, 30 January 2009
Thursday, 22 January 2009
Wednesday, 21 January 2009
Tuesday, 20 January 2009
Friday, 16 January 2009
3 other things that work for me: Drinking lots of water + chewing gum...
Lifting days = 40mins lifting + 20 mins cardio (bike or T/Mill)
Monday, 12 January 2009
My random act of kindness
I'm happy, calm and relaxed. Going through periods of motivation and non-motivation. It seems ages away until I will compete again, so I let things slide. I know this and I know better, but currently I'm choosing to relax a bit.
Overall my sleep has been average, it's really hot at night and sometimes it takes a while to drift off.
Oh what competitor likes their body off season? Not really me, there are times I like a bit more meat on me and I feel good, but honestly I don't think I suit being big and soft! Not when I know how good I look and feel when I'm smaller. Either way, I am honest enough to know that there is no need to confirm the numbers on the scale. So I've not weighed myself in quite some time!
Mon=ON: On plan but hungry