Trish's 2011 comp prep, week 10- Say hello to my little friends!

This has been an interesting competition prep season for me. Last season I lost so much weight during my prep (about 25 lbs) that I got really used to seeing the scale move every week. It was an expectation because of how much I needed to lose. But this season, since I didn't gain as much weight off season, I haven't really seen see the scale move at all! It's a real mind trip to look in the mirror & see new veins and muscles popping out but then I step on the scale and....nothing. Thankfully, the scale at our gym does measure the weight of your body fat, water, and muscle, so I can see some sort of progress (losing tiny bits of fat or water). But for those of you who don't have that nifty machine I definitely feel for ya. It really can be frustrating to work so hard and not see that dreaded number go down.


I've talked about how pictures can do a world of good in tracking your progress but taking the time to pose & look at yourself in the mirror is another good way to see progression. I haven't even had the time to take my own pictures these last 2 weeks, but you bet I have time to pose in the mirror! It was during one of those moments that I flexed my bicep & saw a bundle of new veins in my shoulder that I didn't have last year! Seeing my new “little friends” made me really excited (I even had to show my husband) and motivated me to push through this week’s workouts and diet with a vengeance! It may seem trivial to anyone else, but to a dieting competitor it’s like an instant high. Knowing that your hard work is paying off works wonders for your mental state and your motivation.

I know that I must be getting as lean, or am leaner, than I was at contest last year. I tried on a pair of jeans that I never was able to wear because they were too tight and they fit! I noticed that I’m also more vascular throughout the day, not just during my workouts. Now, since my weight’s not really changing, but my body is, I can only hope that I’m preserving muscle and only losing fat (which has been my intention all along). Now, if I can just get that last bit off of my thighs and butt I’ll be stage ready!

Trish's 2011 Comp Prep, week 5- Stay focused!

Bodybuilding and Figure competitions are one of the toughest sports around. I’ve trained for a triathlon before and played various sports, but I’ve never had to be as disciplined and as structured as I am with contest prep. As with any sport, the diet is key- whether it’s to fuel up for a race or to recover from workouts, it’s the diet that will make or break you. Last week was rough to say the least.

My calories are normal for a female my size, but I’ve had a really hard time watching my husband eat 5000+ calories a day. His cheat day is on Saturdays and not surprisingly, that’s the toughest day of the week for me. This Saturday I came home from training my clients to fresh baked chocolate chip cookies, then it was Chipotle for lunch (picture me there with my lunch bag in hand), then more cookies, and don’t forget about the chips or cereal, then Dickie’s BBQ, and finally frozen yogurt for dessert…Holy cow!

I never realized how tough it would be to have one person in the house that’s trying to lose weight; while the other’s trying to gain weight (I’ve never had that problem!). So I guess the point to my ranting is how do I stay focused? Bodybuilding is tough enough without fattening food being sat in front of my face, but where do I find the will power to stick to the diet and not give in to temptation?

Here’s a list of my top 5 distractions:

1. I look at my past competition photos and photos of people whose physiques I admire.
2. I clean up, organize, and keep myself busy to take my mind off of wanting to eat.
3. I shop! Buying clothes or searching online for something I want is always a great distraction.
4. I walk my dog around the neighborhood or just get my heart pumping a little (nothing strenuous  though  because I don’t want to over-train).
5. I curl up and read a book or magazine and sometimes will sip on a hot tea with calorie free sweetner to curb my appetite.

If you find yourself in a similar situation, spend some time trying different things to get your mind off of food and on to winning that trophy! It’s just like they say, out of sight, out of mind…

Trish 2011 Competition prep #3- posing suits

This past weekend it really hit me that competition season is getting close! I ordered a suit from my designer, Elite Stagewear, on Sunday. She designed the blinged out red suit I wore for the IFPA Pro Show in Sacramento in July & I got tons of compliments on it, so I decided to work with her again this year.

That purchase made me think about the importance of buying a great suit. Many competitors, especially starting out (myself included), tend to wait until the last minute or try and skimp on their suits because they are costly. A good quality suit will cost anywhere from $250-$1800 depending on the designer and the level of competition you're entering.

Just behind perfect posing & a great body, the suit we wear in figure is one of the most important ingredients to a solid win. If your suit doesn't fit, your physique won't look as good as possible- in fact it can become a distraction instead of an enhancement. It's important to get the help of an experienced competitor or suit designer that will help match the right fit to your body type. Getting up on stage in a suit that's too big in the bottoms will make your butt look huge on stage! And having one that's too small will create that awful muffin top & make you look bloated and unconditioned! I've been to several competitions where if a girl just had a more flattering suit (whether it's the cut or color), she could have won or placed much higher. How disappointing would that be?

Whereas bodybuilding is a more cut & dry sport, the judges are looking for the total package in figure. The suit isn't nearly as important in bodybuilding as it is in figure because they are just looking at your symmetry & muscularity. But in figure the judges want it all- symmetry, muscularity, femininity, poise, & beauty. That's right- hair, makeup, suit bling, shoes- it all matters and creates the ideal package.

Where do you begin???

I suggest starting to think about your suit early on in the season. Give yourself plenty of time to get the perfect one, find a local seamstress that can help you with alterations if needed, and don't skimp on the bling! There are several places to look for suits to help you pick the right one. If you're trying to decide what color or cut, check out www.musculardevelopment.com. They have tons of photos on their site of figure competitors & bodybuilders. See which colors and designs catch your eye. Find a girl with a similar body type, look at what type of cut she has, and how her suit fits. If you're on a budget and have some time before your show, check out www.divaexchange.com to get a used suit. I typically sell my suits on this website (after I've used them for a season) and put that money towards my new one. But be careful on this site as many girls have had their suits altered. So, get their measurements and make sure you're close to the same size! Lastly, ask around where other competitors get their suits made, call & talk to the designer to make sure you get along with her. I called a designer last season & realized during our conversation that she was NOT for me...

Questions or comments? Feel free to email or post!

Trish's 2011 competition prep #2

In training for competitions, one of the most important lessons I've learned is that patience really is a virtue. Whether dieting for a show or just to lose weight in general, the process can be seem like it takes forever! When we first start the diet or plan, we're excited and can't wait for the changes to occur & be visibly noticeable. Even at my level of fitness, I still am impatient & ready to see some changes- NOW!!!

Unfortunately that is not reality. The first week of my diet I lost all that water weight- about 4 lbs. That got me really motivated and excited to push myself in the gym, stay strict on my diet, and drink all my water. And this week, the scale only moved .2 lbs (yes you read that right)...yikes! I'm determined to go into the show in my best shape ever and I did worry (only for a moment) that at this rate I won't make it!

But today, I had to put myself in check. I reminded myself that losing fat, not muscle, is the most important thing- not how quickly I can make it happen. Chances are, the faster you're losing the weight, the more muscle you're losing in the process. That is not my goal at all. I want to maintain as much of my muscle as possible, so that when I take the stage (or even wear a tank top or swimsuit at the pool) that I don't look like I've been starving for 4 months! I don't want to be the sucked up chick on stage who looks like she's ready to pass out any second. I want my body to look hard & well conditioned & look like I was made for the sport!

Being patient can be really tough when you've got a goal that you're striving to reach. Whether you want to compete or to just look better, watching the scale slowly change can be torture! That's why I make sure to weigh myself only once per week. Water and food levels can make your weight fluctuate so much that daily weigh-ins can sabbotage your confidence and make you feel like you're spinning your wheels! Weighing once each week or two is a more accurate measurement of what you're body is doing and also holds you accountable for what you are eating and how hard you're working in the gym.

Want a better way to tell if you're body is changing? Try some clothes that used to not fit very well or take pictures every month like I do. Those are the best ways to see the changes that are occuring with your body. The scale is not the only way to measure your success and this week's weigh in definitely proves that!

Wondering if you should you compete?

I always used to look through magazines like Oxygen & Muscle & Fitness Hers & admire the women on those pages. I always wanted to look like them, but I had no idea what it would take to get there. The models in those magazines make it seem so effortless to look that way. Catch phrases like "Just workout 3 times a week for 6 weeks and get these abs!" lure us into thinking that it should be simple to achieve that fitness model look. I never thought about the fact that those models are paid to make themselves look like they stay that way all year round & are never hungry or grouchy...but that is not reality!

Granted, getting that look is attainable, but not necessarily sustainable for a long period of time. Our bodies need rest from the hardcore dieting & cardio sessions it takes to get that lean & ripped! Fitness models, figure, and bodybuilding competitors eat clean for months on end (no cheat meals at all!), they do hours upon hours of cardio, and train with an immense intensity in the gym 5-7 days a week for as long as they need to get their bodies sculpted to perfection.

So, why do people put themselves through all of this season after season?.......

The answer is simple- The Love of The Sport. There really is no feeling like the one you get when you're on stage presenting all of your hard work to crowds of cheering people. It makes every sacrifice you've made all season long seem validated.

But, how do you know if you should compete? There are several common factors in all of the competitors I have talked to on this subject and here are some questions you should ask yourself:

1. Are you a competitive person by nature? Does the thought of someone else putting in the work while you're watching TV get you moving?

2. Do you need a goal to motivate you to get in the best shape of your life?

3. Are you willing to sacrifice your social life in terms of eating out, drinking alcohol, and staying out late to attain your physical best?

4. Are you willing to put in all the hard work (dieting, training, posing conditioning, & cardio sessions) and still be sweet to & make time for your significant other, kids, family, and friends?

5. Lastly, does your family support you or do you have a support system in place? It's essential that you have encouragement from your loved ones & even your co-workers because temptation really is everywhere. One slip-up during your competition prep can set you back weeks!

If you answered yes to all the questions above, then the sport of bodybuilding & figure could be a perfect fit. Keep in mind that if you answered "maybe" or "no" to any of them, it would be in your best interest to wait & compete at a later date. This sport is gratifying & fun, but if your mind isn't there, then it will just end up being a miserable punishment for everyone involved!

For more advice, check out my other blogs.

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