Another week (almost) down!

Yay, I made it through another rough week! Those low low calories are killer, and to top it all off, I got my period on Wednesday, so you know I was craving all kinds of crazy carbs... ah!!!

I haven't weighed in since Apr. 15, but when this post-period water weight goes away I'll check in again. To be honest, I'm actually (for once) NOT worried about my weight. I have seen so many drastic visual changes in my physique, day to day, over this past week that I know I am progressing. Trying to "get to" a certain weight and not getting there can deflate the positive momentum and cause you to have to dig deep for extra motivation, so in this case I'd rather not know my weight.

I do feel that I've done everything I can to prep, and I'm always looking forward (remember, if you look in the rear view mirror more than in the windshield, you'll crash!) and controlling what lies ahead of me, God willing of course. I am really excited to get on stage again, and I am very excited to visit with my Dad and aunts/uncles/cousins, since I haven't seen him in almost 1 1/2 years since the divorce! I miss my Dad very much, and he's one of my biggest role models. Not to mention, going "home" to Pittsburgh will ROCK! I was watching Food Network the other day and they went to this Italian sandwich joint in Pittsburgh and I am like "Oh, we are SO going there after the show!" I hope I remember when I'm up there!

BUSY week this week. Going to Delaware today to train with Tracey. Sunday is our Fit Figures posing class, on Tuesday I'm presenting a 10-minute keynote to my business group, getting my hair done Wednesday, and picking up a banner for the bridal expo a business affiliate and I are working the following Sunday - after doing a makeup consultation on Saturday for my Fit Figures Team! All this, and normal PT clients, contest training, getting my peak week diet ready and show arrangements, and making sure I keep up with my college schoolwork! Only by the grace of God can I manage all this stuff. Only by taking one day at a time do I not drive myself nuts.

To all my clients out there, girls I am always thinking of you and hoping your training and prep is going well. I apologize if I don't always answer emails right away; I'd rather wait till when I have time to give you the full response I feel you deserve. Hang in there; you all are great!

Let me leave you with a great verse that I try to live by on a daily basis (I do fail, but I try my best!):

"If then there is any encouragement in Christ, if any consolation of love, if any fellowship with the Spirit, if any affection and mercy, fulfill my joy by thinking the same way, sharing the same feelings, focusing on one goal. Do nothing out of rivalry or conceit, but in humility consider others as more important than yourselves. Everyone should look out not (only) for his own interests, but also for the interests of others." Phillipians 2:1-4

Lots of Love,
Alissa

Update

Training went great last week! I'm still feeling a-OK (no signs of overtraining) so I'm kicking it up again this week. On Friday, I'll be heading to Delaware for my final training session with my fitness coach, Tracey Greenwood.

Mon: AM - Back; PM - 4 mile run (36:34)
Tue: AM - Routine (60 min.); PM - Gymnastics class (90 min.)
Wed: AM - Legs; PM - 3-4 mile run
Thu: AM - Routine; PM - Sprints (~25 min.)
Fri: PM - Routine w/ Tracey (90 min.)
Sat: AM - Shoulders/Chest
Sun: PM - Posing Class (90 min.)
*Might add in another run on Sat or Sun depending on how I feel.

Strict diet again this week. I did go up to about 1000 cals Saturday and 1200 Sunday. For the rest of this week I'll cycle between 850 and 1050 every 2-3 days.

Training this Week

Adding in those extra training sessions, I am definitely feeling it. Only Wednesday! I will be fine. :)

Sun: 10 mile run
Mon: AM: Back
Tue: AM: Routine (60 min); PM: Gymnastics class (90 min)
Wed: AM: Legs (60 min); PM: Run 3 miles (26:45)

Rest of week should be:
Thu: AM: Routine (60 min): PM: Interval Cardio (30-45 min)
Fri: AM: Rest; PM: Gymnastics/Routine (60 min)
Sat: AM: Shoulders/Chest
Sun: AM: Run (3-6 miles)

A Great Race!

Well, Dave and I are official finishers in the Cherry Blossom Ten Miler! We raced Sunday, and I stayed with him, urging him on and encouraging him to the finish line. In retrospect, I should've started his training program a month earlier, but I am so proud of him for sticking to it and following through.

We rested the remainder of the day, enjoying tasty carbs such as pasta with chicken and edamame, ezekiel bread, and a bit of pizza.

Today, I am in full force focus on my upcoming shows. Less than 4 weeks until Pittsburgh! Low carb day today, then I will take each day at a time, skating low carb days but going up at least every 3rd day. I hope by employing a more severe carb cycle that my body will respond extremely well and begin dropping weight quickly. I will also add in 3 additional training sessions from here out - a Tuesday night gymnastics class, Thursday night sport-specific cardio, and a Wednesday night run, which was only occasional previously.

I'm definitely excited that my season is coming up. I'm planning on three great shows, with the third being my best yet.

Time's A-Tickin!

Another week down - yay, and... another week less to prepare! Got through the weekend and managed to stay clean and get in a good 7-mile run with Dave. We are ready for the race next weekend! This week, I still want to keep the intensity in my training, but I have to lay off towards the end of the week so I'm rested for the race...

Mon: Back/Bis
Tue: Routine (1 hour, high intensity)
Wed: Legs (about 80% and switching this day from Friday); Light Jog/Walk 30 minutes
Thu: Routine (1 hour, moderate intensity and focus on strength moves instead of conditioning)
Fri: Shoulders/Chest/Tris
Sat: REST

Diet yesterday was higher carbs, so today (Mon) was low carbs. Will stay low tomorrow, go up Wednesday, low again Thursday, moderate Friday and high Saturday in prep for the race.

Carb Intake this Week:
Mon: 50g
Tue: 50g
Wed: 100g
Thu: 50g
Fri: 100g
Sat: 150g
Sun: Big carb breakfast and post-run meal, but CLEAN carbs (oatmeal, brown rice, etc.)

My goal weight for Friday is 143's or lower!

Breakthrough!

Yay, I finally broke through my rut today... and am down almost a full pound. New weight is 145.9 and I'd like to be in the 144's before week's end. No leniency or time to spare... if I want to get to 135 in 5 weeks I've got to be right on the money with the diet. Once I get in it 100%, there's no stopping me! And I have a feeling I'm there right now. I'll report back on my weight early next week, but I expect to be down another 1-2 lbs. by Tuesday.

Today is Leg training in an hour, then gymnastics this afternoon, both sandwiched between two clients. This morning, I was up at 4:30am to attend my Friday AM Coaches Council bible study. Today is also Dave's birthday, so I came home from council and made him french toast with sourdough bread and real maple syrup. Tonight I'll bake him a peanut butter chocolate cake - but none for me!

Low Carbs!

Tuesday - Feeling "fluttery" today... or hypoglycemic. Not sure why, but I ate a bit of oatmeal just now before I head out to gymnastics to practice my routine. This will be a long, intense practice to really work my conditioning. Only one workout today.

Diet should end up being around 90g carbs, and the usual 25-30g fat and 150-160g protein.

Wednesday - Slow day (work-wise) today, so I should be able to lift and run. Will try doubling up to single workout session like I did on Monday. I actually like it and it saves time, too.

Thursday - Will be another intense routine practice day.

Friday - Will be legs and afternoon gymnastics.

Sunday - LOOOOONG run with Dave. We will shoot for 8 miles. This will be our last long run before RACE DAY, which is the following Sunday - April 6!

Early Update

Monday, I had a mini photo shoot, so I trained back and cardio at once (skipped biceps). Held back to about 80% intensity and volume on back so I wasn't too burned out for the cardio and the shoot.

2x8 Pullups

Narrow lat pulldown
3x15, 12, 10

FLEX Seated Row
3x12

Hammer Low Row
3x12, 12, 15

V-Bar Straight Arm Pressdown
3x18, 15, 12

Weight took 30 minutes. Followed by a 2-mile run plus warmup/cooldown (22 minutes). Followed by light stretching 5 minutes.

Photo shoot from 5:00 - 7:00pm

6 Weeks Out

Yay, I finally broke through my rut! I'm down another 1.4 lbs. today - to back where I was on Mar. 8. So I really lost 2 lbs. this week. I really had to kick things into high gear - added an extra 3-mile run, kept carbs and fat lower, and trained twice a day yesterday as well as Tuesday. Today is gymnastics only and this weekend will be a 7-mile run. Hopefully I can keep up this losing streak (ha ha!) and get down another 2 lbs. each week for the next two weeks. That would get me back to a slower goal and make me a little less stressed. :)

This past week's Training:
Mon: Back/Bis
Tue: Routine, 3-mile Run
Wed: Shoulders/Chest/Tris
Thu: Routine, Legs
Fri: Gymnastics/Routine
Sat: 7-mile Run

6.5 Weeks Out

OK, I've been getting bugged, so here's my update! ;)

I gained 2 lbs. on the scale over the past two weeks. Diet has been straight, but I did have some minor hangups with it last week (had to attend two banquets) and training (missed two workouts due to scheduling conflicts and a minor knee injury). I am feeling very tight and lean, my delts are popping out and my arms are extremely tight - can't pinch any fat. Lower abs are finally tightening up, and of course my saddlebags are last to go! It's possible I gained muscle, especially since I look so much leaner and my face is beginning to resemble a kling-on once again, lol.

This week, I added in a second run to help with calorie expenditure, but also to help prepare for the race. Dave and I ran 6 miles last Saturday and this week the goal is 7 miles. So, I just did a short 3-mile run last night. When I train twice a day, I need to space workouts at least 4 hours and two meals apart or I am worthless for the 2nd workout.

Routine is coming together! I have all my strength moves except for one stupid handstand roll thingy. My coach tells me not to give up on it; we won't change it until we have to at 2 weeks out if I don't have it by then. She's right; I trust her!

On Monday I have a photo shoot, so that will definitely motivate me to stay on track with diet this week. I will do an official weigh-in Friday or Saturday of this week. I think I'll do a bodyfat check, too.

Oh, and I passed my NASM personal training exam on Monday - yay!

End of Week 2

I'm rolling right along... finally found 'the groove' again this time! Dave had pizza Thursday night but it didn't phase me - ha! I surpassed my goal weight for week one but fell short for week two:

Week 1 Goal: 147.6 (Actual - 147.3)
Week 2 Goal: 146.2 (Actual - 146.7)
Week 3 Goal: 144.7

I'm not worried. I know that the body does what it does how and when it wants to. I could wake up tomorrow 2 lbs. lighter (hey, it happens to me all the time). So I am continuing to go with the flow. No changes to diet or training, but I'll be careful not to have too many free foods during the weekend, however clean they may be.

Delts are shaping up nicely now that my arms are getting tighter. Top abs are in and obliques are starting to show. Since I stayed lean, my glutes and hammies are MUCH tighter already than in previous years.

Routine practice is going well. My gymnastics coach showed me some great techniques for building my endurance and perfecting some strength moves.

Weight & Date Schedule

OK, here I am at 10 weeks out from the NPC Pittsburgh. I did some number crunching and found that I need to follow the below chart to meet my goal:

-Fri. Feb. 22 – 149.1 lbs.
-Lose 1.45 lbs. per week to reach goal of 135 lbs.
Feb. 29 – 147.6
Mar 7 – 146.2
Mar 14 – 144.7
Mar 21 – 143.2
Mar 29 – 141.7
Apr 4 – 140.3
Apr 11 – 138.8
Apr 18 – 137.4
Apr 25 – 135.9 (Start Peak Week)

Definitely a do-able goal (1.45 per week). I just need to stay focused all week long. The season officially kicked off this past weekend with the Ironman show in California, and this coming weekend is the Arnold Classic. I am excited and fired up about the 2008 season and can't wait to show everyone the changes I've made!

Spinach, Spongebob and School

Hey all, as I type this I am chillin' in my home office, wearing my Spongebob pajamas and eating Meal #2 prior to heading out for gymnastics/routine practice - micro'd egg whites with SPINACH! BTW, I LOVE spinach. Wasn't too hot on it in the past, but on restricted calories you have to love the nutrient density and nil caloric value. 20 leaves are only 40 calories.

So anyway, I am 2 crazy weeks into prep and had gotten off to a rocky start. Birthday, Valentine's Day and a last-minute beach vacation kept me off the path to say the least. But don't worry, I always get it together and show up ready to rock! I just know now that other things are more important, such as family time with the hubby. He knows where I am now and he promises not to steer me off track. :)

School is keeping me busy - I just finished a paper on the contrast between Humanism and Christianity. It really expanded my knowledge of this major worldview and confirmed why I believe what I do. Incidentally, it's been about a month since I've studied my personal training cert. I picked it up with a practice exam today, scoring 75%, so my plan is to test out between semesters at Liberty, which will be around March 14. NASM is definitely more in-depth and comprehensive than AFAA, which is why I chose it for my recertification. My knowledge of kinesiology has been greatly expounded!

HARDBODY B-Day Coverage

The guys over at Hardbody.com were kind enough to give me some B-Day love. Check out the little write up they did for me!

www.hardbody.com/news

Happy Birthday to me!

Today is my 28th birthday! I am starting to "think old," to perhaps coin a new phrase. My mind and body still feel young, however when my life gets another tick mark placed next to it, I begin to ask these questions: What have I accomplished in this past year? Am I living my life to the fullest? Am I serving my God-given purpose or should I be doing more? My belief system assures me that my value and worth does not lie in works or accomplishments, but my Type A tendencies constantly pull me in that direction, like a team of horses pulling the carriage the way they wish despite the driver's best efforts to steer them another direction. I know my life purpose, I know my short- and long-term goals, and I believe I am fulfilling them while maintaining peace and life balance. However, what's in store for me in the coming years? Will I simply go on living this happy little life, or will I help bring people to truth and motivate them to pursue a fulfilling and meaningful existence? I know it doesn't lie on my shoulders, and my humble side assures me that I am not needed for the world to take its appropriate course, but I can't seem to quell these urges and passions. So, I keep trucking on, doing what I think is right but not doing too much that I forget to enjoy the moment. I am focusing on the journey and not the end. Which, when you are assured of your purpose and eternal destiny, is a quite satisfying and peaceful existence.

My deep thought for the day! :)

12 Weeks Out, Routine, Quizno's

Yesterday I ate at Quizno's after driving 3 hours to Delaware, training for 2 hours with my fitness coach Tracey Greenwood, then driving 3 hours home. I had a healthy cheat meal - flatbread grilled chick salad w/ a small cup of broccoli cheese soup, glass of red wine.

I feel ready to start this mess, finally. I tried to "get in the game" last week but wasn't really feeling it after 3 strong days. I have come to terms with what I am doing, but more importantly the "why" and the "how." Those two questions keep me on track and focused during this whole thing. Luckily, my season will only be 4.5 months in total. Staying lean and fit is so easy on you the following year!

So back to routine, Tracey helped finish out my re-choreography of my hip-hop routine from Nationals 07. It was a fun and energetic routine (thanks Tanji Johnson!) but I needed to add more skills and speed up the pace a bit. It's 100% ready to go now, and I am ready to kick it into high gear (good thing I started 2 weeks ago w/ conditioning!).

I have 12 lbs. to lose to get to my contest weight of 135 and 12 weeks to do it. This should be the smoothest, shortest and easiest prep of my career thus far. I'm praying to God that that will be the case.

More later,
Lissa

Current Training

Since I didn't overtrain for Nationals 07, I maintained almost the same training volume and intensity as while on-season. I'm training very frequently right now, and am finally at a point with my physique where I don't have to do a 4- or 5-day split, letting me spend more time working on the routine portion of the sport. Tracey Greenwood is helping me with new moves and re-choreography of my hip-hop inspired routine from 2007.

My lifting and running have been the same as below for the past 4 weeks (since coming out of my strength/power phase). I'd been training gymnastics 2-3x per week but have to back it off to train my routine strength and conditioning. Gymnastics is in there for maintenance and because it's not enough time to learn new skills with only a 2 1/2 month off season twice a year!

Mon - Back/Biceps
Tue - Routine (1 hour), Run 2.5 miles
Wed - Shoulders/Chest/Triceps, Gymnastics (45 minutes)
Thu - Routine (1 hour)
Fri - Legs
Sat or Sun - Run 3-5 miles
*All the running is in there b/c I am doing a ten-mile race the beginning of April.

Ready to Roll in '08!

Hey guys, sorry I haven't posted since Christmas. I've been a busy bee! Trying to sort out all of my priorities (if you know me well, you know that EVERYTHING is a priority for me and that's what gets me in trouble!). Right now I'm training 8-9 times per week, going to school online, studying for my NASM cert, attending business networking classes, working on my business newsletter, and expanding my business to a private studio and in-home training.

In the midst of all of this, I realized that I'm coming up on contest prep! So I grabbed my calendar and realized I'm 14 weeks out! Good thing I've kept up my cardio, kept up my fitness skills, and have stayed lean (only 12 lbs. over). So, here is my outlook for an early, short but packed 2008 season:

April 6 - CUCB Ten Mile Run
May 2-3 - NPC Pittsburgh (Figure, Fitness)
May 17 - NPC Junior USA's (Figure, Fitness)
June 20-21 - NPC Junior Nationals (Fitness)

The Pitt show is for me to requalify in Fitness and to warm-up for Junior USA's. They are now offering Fitness pro cards at Jr. USAs and Jr. Nats this year! Overall, it's 2 less cards for Fitness (they feel the numbers of girls that are qualified to move on to the pros is less, and I agree), but more show opportunities.

My season will be done by the end of June, so I can enjoy the whole summer with my hubby, friends and family, and also concentrate a lot on my business. I REALLY wanted to tryout for American Gladiators this year, and all of my friends and clients were urging me on, but I went against mere feelings and realized my long-term goals would be again put on hold. I might try out for AG in the fall if they go for a third season. Best of luck to all my girls who are currently on the show and who are trying out right now, for season two!

Merry Christmas!

Christmas, as we all know, is the biggest holiday of the year in America. But most people still hide behind the commercialization and forget the true meaning of the American Holiday of Christmas.

Here is the definition taken from Dictionary.com:

Christ·mas /ˈkrɪsməs/ Pronunciation Key - Show Spelled Pronunciation[kris-muhs] Pronunciation Key - Show IPA Pronunciation
–noun
1. the annual festival of the Christian church commemorating the birth of Jesus: celebrated on December 25 and now generally observed as a legal holiday and an occasion for exchanging gifts.

***
I noticed that the new version adds the second sentence, but what they can never do is take away the first. This is THE celebration of our Savior's birth! Whether you are Christian or not, you cannot deny the root of the celebration. In my opinion, there is no such thing as a non-Christian Christmas - it's an oxymoron!


***
Here is my favorite hymn this holiday season. It struck me on the radio two days ago and I had to find the lyrics again. It's called "Mary, did you know?"


Mary, did you know
That your baby boy will one day walk on water?
Did you know
That your baby boy will save our sons and daughters?
Did you know
That your baby boy has come to make you new?
This child that you've delivered
Will soon deliver you

Mary, did you know
That your baby boy will give sight to a blind man?
Did you know
That your baby boy will calm a storm with His hand?
Did you know
That your baby boy has walked where angels trod?
And when you kiss your little boy
You've kissed the face of God

Mary, did you know?
The blind will see
The deaf will hear
And the dead will live again
The lame will leap
The dumb will speak
The praises of the Lamb

Mary, did you know
That your baby boy is Lord of all creation?
Did you know
That your baby boy will one day rules the nations?
Did you know
That your baby boy is heaven's perfect Lamb?
This sleeping child you're holding
Is the Great I Am

Week 3 Training

Fell behind on last week's training so I'm a day behind everything now.

Mon: Mil Press & Shoulders, Calves
Tue: Squat & Quads
Wed: AM - 2.2 mile run (20:06); PM - Gymnastics
Thu: Bench Press & Chest
Fri: Deadlift & Back, Biceps
Sat: Run or Rest
Sun: Rest