8 weeks out- "Visualize, then materialize!"

"Visualize, then materialize!" is a quote I love from the movie, The Secret. I'm referencing it because as I'm sitting here writing this blog I have several thoughts and feeling swirling around in my head.  I've been training clients for many years now and it seems that they fall into 1 of 2 categories. The first category is the client who's really motivated and willing to do anything and everything I say to see results and reach their goals.  They are successful at resisting the urge to cheat on their meal plans, they utilize the support of their family members and friends, and they have a true desire to succeed.  The second client is what I call the excuse-giver.  The one who says they're really motivated and willing to do what I tell them, but their heart just isn't in it.  These are the clients who cheat on their diet (or just don't follow it), don't get their workouts in, and allow outside factors like schedules and functions to affect their results-"but there was a birthday party for my child, I was on vacation, there was nothing for me to eat there, etc, etc". I could list about 50 other excuses but I digress...

Although clients training  for everyday health and those training for competition seem like completely different animals, they are in reality very similar.  It'd be impossible to count the number of times I've heard the words "I can't" or "it's just to hard to stay on the diet because...".  In fact, I think that I've heard every excuse in the book.  But what people often forget is that I too am leaning out for my contest season. Which means that I also am doing cardio everyday even if I don't feel like it, taking my workouts to the max every time, and eating 100% clean every day of week (even on birthdays and cruises!).  What I'm getting at is while I understand the challenges of getting healthy, I have less sympathy than someone who has never struggled with their weight.  I know that seems harsh, but the reality is that you are able to lose weight and get in shape....but do you really want to put in the work?  It took several years for me to get into the shape I'm in now and I still have to put in the work each day to maintain it! 

Chances are that you know someone who's been on a "diet".  In fact,  I think we all have at least one person that comes to mind immediately. Let me tell you as a person who has been fat (yes FAT...I said the F word) that diets are a waste of time!  The word diet refers to a temporary solution to a long-existing problem.  How long has your weight or your friend's weight been creeping on?  Why should you expect to get it right off?  Your body doesn't work like that unless you're using something synthetic to help with those extra pounds and that just gets plain dangerous!

 I know I sound like a preacher on a pulpit, but keep in mind that I'm in the midst of leaning out myself...so I totally get it! The mood swings, hunger, fatigue, and the irritability that comes along with watching your loved ones eat those yummy looking hamburger, fries, pizza, ice cream, and cupcakes (my favorite).  In the end, you need to come to terms with what it is that YOU want.  Do you want the meal or do you want the vitality that comes along with eating clean?  That's the decision that only you can make.  All in all, it's your body and only you can make those choices.  Personal trainers, like me and my husband, Mike, can only show you the path.  You have to choose whether or not to follow it!!!

10 weeks out- What's your motivation???

All day long I train clients (including many competitors) and help them to get motivated and in shape.  Whether you're training for a contest, a special event, or just to get healthy you need to find your motivation.  For some people its easier than others but necessary nonetheless.  When I first start training my clients I ask them what they want to achieve.  Do they want a stage-ready body? To run a full or half marathon?  Or do they just want to tie their shoes without losing breath?  No matter what the ultimate goal is, you have a reason for changing your lifestyle.  

Many people ask how I got into doing contests.  For me, it started with a photo, well actually two photos...I'm really hoping you can tell which ones are my before pictures!  The one in my awesomely huge tank top was taken the day of my college graduation.  I was barely fitting into a size 14 at that time.  I never really thought that I was fat either.  My family and friends never mentioned my weight...obviously that was for a reason.  But, after seeing that photo, something inside of me clicked.  I went out and joined Jenny Craig (because I didn't know any better). Thanks to their lack of guidance, I was only running (or trying to run) and eventually got down to an unhealthy 107 lbs with 30% body fat.  Needless to say, I started putting weight back on over the next few years and eventually climbed back up to about 130 lbs. 

I stayed at this weight for about 5 years.  I met my husband at this weight and he always tells me that he never thought that I was unhealthy or needed to lose fat.  But deep down inside I knew that I wanted more of a challenge.  My workouts and diet were stagnant and I was bored!  I needed a reason to get the extra weight off and finally keep it off.   It wasn't until 2008 when a complete stranger (you may know who she is...Jamie Eason) encouraged me to compete that a light bulb went off.  She planted the seed and gave me the little push I needed to make "the switch".  It was six months later that I competed in my first bodybuilding contest and have been hooked ever since!  

So what's my motivation to get and stay in shape?  Simply stated, its bodybuilding.  I love the sport and the thrill of competition.  The mental and physical challenges that a competitor faces are unparalleled.  The sport keeps me in shape and motivates me to keep my weight in check.  After all, I come from a long line of short, fat (sorry family), Italians.  I know that genetically, I'm predisposed to gaining weight easily.  That's why I look to bodybuilding to strengthen me as a person, as a woman, and as a trainer.  Now it's time for you to realize what motivates you and go for it.  It's up to you to make it happen!  I'm giving you your "push"....

11 weeks out- Time to get serious!

Starting out this season has already had its share of challenges.  It started out with severe stomach problems that I've finally been able to tame and included an 8 day cruise in the Caribbean.  I also caught what I'm calling the "super cold" that still won't go away, and to top it off, my husband and I opened up our new training studio in Roseville, Ca.  All of this has stuffed itself into the first couple of weeks of my season 5 competition prep!   So needless to say, I'm off to a bit of a rocky start this year.  Fortunately for me, I only allowed myself to gain about 7 pounds in the "off season" this year, plus I didn't gain anything while on my cruise.  I'm really hoping my discipline will end up working to my advantage and help me condense my prep time into 11 weeks instead of my normal 16.  All competitors encounter challenges during their prep, but it's how you handle them that matters.  I think overcoming those challenges and issues is all part of this sport and as my husband likes to say, "If everything in life were easy, there wouldn't be anything worth doing!"

  

 So, with those words in mind I am pushing forward to my first contest of the season- The Governor's Cup in Sacramento, CA on March 24th.  I have to keep my mind focused on the "finished product" and my eye on the prize!  Here are some things I 'm doing to keep my motivation on point:

• I watch posted videos of my future "competition".  This gets me pumped because I'm so freaking competitive!
• I start looking at suits and have also started listening to different types of music to pick out a posing song.
• I switch up my workouts frequently and start incorporating different varieties of training.  For instance, yesterday I did some exercises with the TRX at our studio.
• I also look for inspiration from past competitors that I admire like Rachel Mclish.  Women like her set an impressive standard for women's bodybuilding in the 80's and I'm hoping that my femininity and muscularity can inspire a new group of female competitors to join my Iron Addiction team!

Until next time...the 10 week mark.

Here today, gone tomorrow!

Unfortunately that's how many of us competitors feel about our ripped "in shape" bodies.  I am one of those people right now.  I have a little over 16 weeks to prep for my first IFBB pro physique show here in Sacramento.  Honestly part of me couldn't wait to start my competition diet today and part of me wasn't quite ready to give up the cheat meals.  I've really enjoyed being able to go out to eat with my husband and kids without having to bring my own food.  Honestly its a good thing that I went ahead and got back into my competition dieting phase because my cravings have gotten a little out of control lately.  Hunger has been my enemy and my stomach issues were just making the situation worse.  I started thinking that I may as well eat if I'm looked bloated and fat anyways! 

So, starting off this week fresh, I'm physically feeling a little better and my stomach issues have gotten a little less intense.  But, mentally I've got to wrap my head around the next 4 months of dieting for this show. I just remind myself that the earlier I start dieting, the earlier I'll be ready for the show.  To me that means less cardio and more time to spend with my family and personal training clients.  Those competitors who waited too long to start their diet understand what I'm talking about when it comes to being ready early.  I refuse to be in the gym for 2 hours of cardio, starving, and brain dead just to be able to show my face on stage.  To me, that's not bringing my best package to show.  So in honor of my early start to the season, I've created some goals for myself:

1. Don't get hooked on the scale's # because it doesn't tell me the real story about what's going on with my body.

2. Do Yoga once or twice a week to help with my mental blocks and stiff muscles.  It'll lengthen, strengthen, and guide me back when my mind wants to wander off the path.

3. Give my all at each cardio session.  No half-a*%ing it!  I gotta get those calories burned asap.

4. Be good on my cruise in December!  Yep, you read that right.  I'll be competition dieting while on a week long cruise in the Caribbean...it sucks but oh well.

5. Stay true to myself and my beliefs. I am a natural competitor and am determined to stay that way. I use only natural, holistic training and nutrition principles.  They are key to my success!

There you have it.  Make your list of goals-  It will put things into perspective and create a home base for when you lose your way.

Need help with your diet or training plan?  Message me or visit www.ironaddictiontraining.com

Get me my mojo, asap!

So after looking at the 2012 contest schedule for the Pro Physique division online and I actually felt a little sick to my stomach.  While I had that familiar excitement and energy, I also had a small bout of nausea that quickly followed. I've competed on the pro level in the natural divisions, but this just seems like a totally different league.  I know that there's a possibility that I could be the only natural competitor on that stage.  And while that makes me feel good inside, it also scares the crap out of me.  I don't know much about what women in non-tested shows take to get ready for a contest but I do know that it'll probably take me twice as long to lose the same amount of fat.  That's the sacrifice that natural competitors make to look their best on stage, but I must day that it does stress me out a bit.  Gotta love those sabotaging thoughts that your mind can produce!

One of the reasons I felt a little sick to my stomach are the issues I've been having with my digestive system (to put it nicely).  I've been a bloated mess for weeks now.  I have this huge distended stomach (looking like I'm way pregnant), have terrible cramps, and awful irregularity.  So immediately I start looking for resolutions.  I ordered some probiotics and enzymes which are helping a little, but I've now had to revamp my diet to see what the culprits are (I'm guessing vegetables?). 

Needless to say that with all of these physical issues come the mental ones too.  I need to get my mojo back asap!  That March contest will be here before I know it so I decided that it's time for a fresh game plan.  The first thing I'm doing is changing up my diet.  I've gotta figure out what's bothering my stomach so the diet change is imperative.  Second thing I'm gonna do is change up my workouts. I think that giving myself a new schedule and body part split will help a lot.  The last change I'm going to make right now is my cheat day meal plan (or lack thereof).  I currently eat whatever I want on Saturdays, but feeling sick and nauseated all day is no longer cool with me.  So to remedy this I'm going to eat clean all day & pick something special for dinner.  Lets see if that will fix me up...

Jiggly butts and flabby guts do not a winner make!



Bodybuilding- Never once have I said that this sport is easy.  In fact, I guarantee it's one of the toughest sports out there (aside from maybe an Iron Man race).  When you choose to prepare for a contest, you have just committed your body and mind to months of dieting, cardio, and heavy lifting- even on the days where you're feeling like a complete zombie. Then, you have all the sacrifices that go with this contest preparation which may include- missing parties (because you can't drink or eat so what's the point?), opting out of going to the movies (the smell of popcorn is just too much to handle!), ignoring the fast food restaurant you so often would visit (who really wants to watch other people eat hamburgers and fries while you're eating fish and asparagus?), and then trying to ignore the Starbucks on every corner (this is not easy cuz that caramel latte is calling my name!).



Me and my team at
the Sac ABA show



We do all of this to look our best on stage and ultimately to prove something to ourselves.  I've been competing for a few years now and after taking a look at myself, my team, and fellow competitors, I've come to the conclusion that many of us have issues with our body image or just food in general.  After all, getting up on stage in a teeny bikini leaves little to the imagination and will definitely show any lapses we've had in our diets or workout discipline.  I was at a contest this last weekend with my team and I was shocked at how many girls and guys got up on that stage when they truly weren't ready.  I mean jiggly butts and flabby guts do not a winner make!  But for those of us who stick to the plan 100% and come in on point...what happens after the show when its time to look like a "normal" person again?  I always see people I know at these shows (its a very small community) and this last show proved no different.  I saw a girl that I've competed with in the past and she said to me that I must not be competing because I'm "usually way more ripped than now". I wasn't quite sure what to make of that comment so I just reiterated that it was my "off-season" and that I had until next year before I had to be stage ready again. Gotta love people that put in their 2 cents...



I realized last night while talking to my husband that I have my own body image issues.  Unlike the skinny anorexic chicks of the world, my issue is what some may call Bigorexia.  Although mine's not an extreme case by any means, I do see myself as a much smaller person (muscle wise) than I really am.  My loving husband pointed this out to me last night when I compared myself to another figure girl that I competed against in the under 5'2" category.  I honestly thought we were the same size or that she was more muscular than me, but it turns out that I'm wrong- really wrong.  The picture above is a great example.  There I was, thinking that I'm close to the same size as the girls on my team, that is until I looked at that picture.  Triceps anyone? Even the photos from Oxygen and Flex magazines below show that my eyes don't see what's really in the mirror.  Having that person (whether its your husband, wife, or trainer) be honest with you and snatch you back into reality is crucial in this sport and lifestyle.  I must say that I'm thankful to have my husband's support and (sometimes brutal) honesty, because without it, I probably wouldn't be able to see what really standing (or flexing) in the mirror.  So...Who's gives you your reality check?



Oxygen magazine



Flex magazine





Oh cheat day, how I miss thee...

I went almost 8 months without a single cheat meal or deviation from my contest prep diet, yet now after only 1 week without my beloved cheat day, I'm ready to rip someone's head off!  It's amazing how if you don't have something for a long period of time your body doesn't really miss it that much. Getting into a routine is tough at first, but once I do, I find comfort within that. The idea of getting up on stage when I'm not looking or feeling my best really freaks me out.  I've seen some competitors get up on that stage knowing that they should've stayed home and given themselves an extra couple of months on the diet, and I really don't want that to be me!

I must say that I have iron-clad willpower when it comes to my contest diet, but dieting for a photoshoot doesn't really have the same urgency as getting up on stage does.  I know that these pictures will last FOREVER and are important, but unlike the upcoming contests, it doesn't seem real to me.  But honestly, it would be hard to ever forgive myself if I ruined the opportunities that this shoot could bring.  Great pictures are not only awesome for my website, but a woman needs some Sponsors to afford this sport/ lifestyle!

I went to a store last weekend to look for some outfits for the shoot (bikinis, athletic wear, etc) and was totally bummed out when I went into the dressing room to try the stuff on.  The lighting was awful (at least I hope it was the lighting) and I could see every dimple and imperfection on my butt and thighs.  If you ever want to deflate a woman's ego just take her into that store!  Talk about a reality check.  That afternoon I decided it was time to change up my workouts and add back in that 2nd leg day that I had quickly eliminated after my last contest.

So this week has had some challenges, but I'm actually feeling comfortable getting into my old routine, even if it is sans cheat meal- at least for the next couple of weeks.  So as of today, I'm within 3 lbs of my contest weight which is a relief.  I've never been able to keep my weight off for this long after my contest season has ended (notice I've omitted the term "off-season"). But I will say that I'm looking forward to being done with this shoot so I can have some chips and salsa, or maybe some Chinese food, or maybe yogurt with toppings, or maybe....I could go on and on but I think I'll stop while I'm ahead.