4 weeks out- Please kick me in the butt!

I was in a rut.  Not just a rut, more like a huge ditch.  I needed a kick in the butt to jump start me again.  Yes, that's right, I needed "my coach," aka my husband, to tell me to "snap out of it, quit feeling sorry for myself, and stop wasting my potential!"  Man that was hard to hear, especially from my loving husband, but it shook me out of my contest prep coma.  I ended up shedding a few tears and moping around for a little while, but then I got angry at myself for wasting precious prep time.  I just thought to myself, "What in the hell is my problem? I've been doing this for years now. I know what to expect from this whole process! Get a grip, woman!"

I've said it in almost every blog I've written- contest prep is tough! If it was easy, shows would have 1000's of people, not a couple hundred at best.   A national level show has about 700 people and how many people are obese in the U.S. alone? Millions? For every super lean, in-shape competitor, there are at least 20 over weight people.  When you think about it, so few people are able to do this sport because it drains you emotionally, challenges you physically, and tests you socially.  So getting to this level is really an accomplishment in itself!

So what happened with me? As is usual for most competitors, I started getting into my own head.  I kept dwelling on the fact that I'm going to be competing on the pro-level in a new (un-tested) organization and that all the girls will out-weigh me by about 20-30 lbs or so.  But, instead of focusing on the positives about my physique (like my symmetry and porportioned muscularity) I just kept thinking about how small I'm gonna look compared to the other girls on stage.  Plus, I started having my stomach issues again and was just feeling like crap.  I wasn't looking forward to my workouts because of how weak I was feeling both emotionally and physically.  The truth is, I was making excuses for my behavior.  I was just feeling sorry myself and taking it out on my husband and my body.  Some people may even call it self- sabotage, but all I really needed was someone to reel me back in.  Who better to do that than my coach?  After all, that's what a coach is supposed to do! 



This was on my bathroom mirror when I got home.





Even those of us who have been competing for several years need motivation, encouragement, and most of all- coaching!  I don't understand why would anyone want to try and do this sport alone.  I'll admit that this lifestyle can be a lonely one. How fun is it to always be eating fish and asparagus while everyone else eats burgers and fries? But having a support system lessens that feeling of missing out on the "fun" stuff. Human beings as a species need interaction (especially with like-minded individuals) and we also need approval from friends and family.  Hearing the disappointment in my husband's voice was the worst part of our "come to Jesus talk".  I don't ever want to see that look again. 



I know that if I ever decided to quit this sport he would support me 100%, but while I'm crazy enough to keep going, he's crazy enough to stay married to me and coach me all the while.  No matter what your passion is (running marathons, triathlons, or bodybuilding) my suggestion to you is to find yourself a good support system.  Whether it be comprised of your friends, family members, kids, trainers, or a little bit of each, having a good team to back you up will keep the fire lit inside your competitive soul! 

4 weeks ya'll and I'm coming for the win!

6 weeks out- Your body's talking to you, so listen up!

I can't believe how quickly this contest prep is flying by!  I'm just glad that I finally have a grasp on the stomach issues I'd been dealing with for the past 2 seasons.  It's really difficult to try and stick to a nutrition plan and cardio schedule when your body doesn't seem to agree with what you're doing.  I knew inside that something wasn't quite right, but I was naive to the idea that I could be having a reaction to the "healthy" foods I was eating. I had a what felt like a huge rock in my stomach after every meal, I was lethargic, exhausted, had aches and pains all over, and was having throbbing headaches on a daily basis.  Sounds fun right?  It's amazing how many people (both clients and readers) can relate to what I'd been feeling.  I've had so many people message me with possible solutions and share their stories of similar stomach issues.  It just makes me wonder- why do we put up with feeling that way for so long? If someone was standing on my foot, I'd ask them to move, but I'll let my body be in pain for months at a time without fixing it?  That makes no sense!

So, there I was trying to set a good example for my clients by "walking the walk" and yet I had all of these issues going on internally.  After doing research on moderate carbohydrate diets, common digestion issues, and food allergies, I decided to change some of the foods in my plan that I thought could be the culprits. Sure enough after taking out gluten and soy I started feeling better.  I'm not just talking about feeling a little better either. I started feeling awesome!  My energy is actually that of a healthy person, not someone who's been awake for 24 straight hours and surviving off of Red Bulls and thermogenics.

What I'm getting at is the importance of listening to your body.  It's amazing how much it has to tell us when we pay attention!  So I'm 7 weeks out from competition and I am feeling good right now.  About 2 weeks ago, my husband and I decided to increase my cardio a bit to get me ready a little sooner with the hopes of increasing my food prior to contest.  While I only increased my cardio by about 10 minutes each day, I quickly started feeling that all too familiar tired, dragging, feeling.  I was completely zapped of my energy and had to sit down with him to re-evaluate my plan. So, I backed off the cardio again and increased the carbs on one of my days.  I can't believe the difference that's made in how I feel! I have my energy back and am not a walking zombie anymore!

So bottom line- listen to your body and take action!  Talk to your trainer and figure out first what's going on with your body, then come to a resolution together. Feeling exhausted doesn't have to be a side effect of your competition dieting!  Believe me, if you want to be in this sport for more than one season, then you better figure out a way to make it tolerable if not enjoyable.  I'm going into my 5th season and each year I still feel that same excitement to get on stage.  I love this sport.  It truly is not a hobby anymore...it's a lifestyle!

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...