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Baby Steps…

Eight weeks out!

This Transformation Tuesday brings me to the shocking halfway mark in my journey toward the NPC Brooklyn Grand Prix. It’s been eight weeks since I began easing into prep mode using my coach Jen’s nutrition and training programs. In the beginning, I had a little wiggle room and a few “cheat” meals factored in for special occasions. Fast forward to today, and the calendar shows just about eight weeks left before I step on stage. I’ve decided to refer to the remaining time as super-crunchy crunch time.

The past week brought new challenges, as I nursed some muscle strains and also plateaued on the weight loss front. Just like facing any other uphill battle, instead of getting caught up in what didn’t go right, I tried to focus on the little victories. The two biggies:

  1. Making it through my Goddaughter’s graduation party without sampling any of the delicious catered food (which never would have happened without meal prep!) and
  2. Hearing my coach’s encouraging assessment that my posing practice is paying off. As predicted, posing remains my biggest challenge, but I’ll continue to practice, practice and practice some more. Hoping to provide some comic relief in your workday, here’s a look at last week’s session complete with my coach’s cues on what I need to work on moving ahead.

 

In addition to smoothing out the rough spots walking around in my platform heels, I’ll also be banging out some new lower body moves to get my glutes in better shape for the show. I’m also mentally preparing for more restrictions in my diet as the days wind down. Luckily, my unbelievable supportive network of family and friends continues to cheer me on and remind me the hard work will be worth it in the end.

As I wrap this up, I realize this marks the first time I haven’t taken an August writing hiatus since the summer of 2011.  Of course, bikini competition prep process has given me a lot more to write about than my usual seasonal tips about  bringing healthy snacks to the beach and the importance of staying hydrated. Whether this month is a carbon copy of last year’s August or if you’re also finding your footing on an uncertain journey, here’s to all of us making the most of what’s left of the summer of 2019 and every chance to have fun, be fit and feel fabulous!

Crunch Time!

My last “cheat” day…lasted a little longer than planned

Another holiday weekend filled with 4th-of-July fun has come and gone. Suddenly, I find myself amidst the most crucial prep time in my journey to the NPC Brooklyn Grand Prix. I’ve now officially entered the 12-week mark from the competition on September 28. All the pros out there know this is the time when the physical and mental challenges hit a new level. I’m excited and nervous to see what’s in store for the rest of the summer.

I can tell you the holiday weekend was tougher than I expected. I planned on the holiday being my last real “cheat day” before the competition. However, on Friday and Saturday, I had some wine and even indulged in some chocolate chip cookies and more than a couple of servings of honey mustard pretzels. I realize these “slips” aren’t major, but I can tell you this: when you eat “clean” for weeks at a time, throwing a bunch of extra sugar and sodium into your diet can make you feel sluggish, fatigued and downright lousy. Aside from wanting to keep my weight in check, I simply don’t want to feel like that in the weeks ahead – especially when I need good fuel for my workout regimen.

The other slip in my schedule was not making time to practice posing. As I mentioned in my past posts, it’s the scariest part of the competition. I think many of us shy away from what we’re afraid of, but having a deadline to take action can also serve as the motivating factor needed to conquer that fear. As crunch time winds down, I’ll get back in my shoes and let the mirror be my guide to what I hope will be a more graceful presentation on stage. We’ve all heard that old saying about how we’re not defined by how many times we stumble or fall. It’s how we pick ourselves up move forward that makes all the difference.

Stairs: The New Enemy

As far as my workouts go, yesterday marked the start of week five on my coach’s program. Three things have changed in the past two weeks:

  1. An increase in the number of sets for certain exercises: For example, during week one, I was doing three sets of hip thrusts at 15 reps. I’m now up to five sets.
  2. An increase in what I’m lifting: As I continue to re-discover my groove with weight training, I’ve kept the increases between five to 10 pounds from week to week. One example: at my first attempt at dumbbell step ups during week one, I held five pound weights in each hand. Yesterday, I used 15-pound dumbbells.
  3. Where I can’t add weight, I add speed. Since my legs and glutes continue to scream during and after every lower body workout, I have decreased my rest time between sets when upping the weight just isn’t an option. One final note about those dreaded leg days, the stairs at my gym are also becoming extra painful. (The “bonus:” there are two sets of stairs between the locker room and the check-in desk.)

Pre-Workout Meal: 4 oz 99% fat free turkey; 2 oz avocado; 1 cup broccoli; 1/2 cup brown rice

So on this Transformation Tuesday, I’d say my mental focus has undergone the biggest change within the past week. I look forward to using this sharper mindset to continue making my meals, hitting the gym and getting quality sleep. Thanks for all the support so far! It’s amazing how a little encouragement can go a long, long way when it comes to tackling our goals to have fun, be fit and feel fabulous!

 

 

Practice Makes Perfect…I Hope!

13 weeks out….

Wow! We made it to July! I seriously can’t believe we’re past the halfway mark of 2019. Perhaps even more unbelievable is in four days, I’ll be just 12 weeks away from stepping on stage for the NPC Brooklyn Grand Prix!

During this past week my coach, Jen, was kind enough to meet with me before a well-deserved vacation to start teaching me the ropes in what I consider the most terrifying part of this entire process: posing. Let’s just say I need all the help I can get!

This is completely different from maintaining poise and composure in front of a camera even in the sweltering heat or bone-chilling cold during my TV reporter days. This is about mastering a routine that includes four poses in a blur of 10 to 12 seconds. That’s the amount of solo time I’ll have in front of the judges. The poses themselves are totally foreign to me, and then there’s the added challenge of executing those moves wearing four-and-a-half inch platform heels and transitioning between each move as gracefully as possible. (Oh, and of course, I need to do it all with a smile!) Needless to say, I was a little overwhelmed during that first hour of practice. However, Jen encouraged me to simply practice, practice and practice some more. If you want a good laugh on this first Tuesday of the new month, click the play button on this video to see how I did.

 

Who says you can’t eat healthy at the beach?

All you pros out there know I have a lot of work ahead of me! However, I hope sharing this not-so-perfect video serves as a gentle reminder that anytime you try something new, you can’t expect to be perfect right out of the gate. Whether it’s a new job, maybe even a totally different career; a new fitness or nutrition program or a new hobby, we can put so much pressure on ourselves to be perfect. We’re usually the first to beat ourselves up when we slip and fall. So, I’m going to try and remind myself to do what my coach and so many other people who’ve been through this competition prep have told me: trust the process. So, I may stumble and fall – literally! – practicing my posing routine, but I’ll get up and try again. I’ll keep the faith that with some serious effort on my part and the ongoing support from my family, friends, my coach and the fitfam universe, I can make this happen!

I close with a wish for everyone to have a safe and Happy 4th of July! (Click here for a reminder on how to get through what could be a long weekend of food-filled fun without totally falling off the healthy lifestyle wagon.) As for me, the holiday will be my last real “cheat” day before crunch time begins. That doesn’t mean I’ll go totally crazy with the food and drink. I’ll get to the gym super early, eat a couple of my prepared meals before heading to the annual pool party my family and I look forward to every year and I’ll choose my “cheat” foods with care. (I do see a cheeseburger and one or two cocktails in my holiday future…) I’ll also be sure to drink my gallon of water or more throughout the day.

Here’s to celebrating America’s birthday, a fitastic July and all the opportunities ahead to have fun, be fit and feel fabulous!

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