The NPC just had their board of governors meeting at the Nationals weekend, Nov. 22. The new rule changes for fitness and figure are out, as well as the announcement of a new division, bikini. I'll provide links to both news releases, but the bottom line is this:
-Fitness and Figure will no longer be competing in a 1-piece suit (IFBB will retain the 1-piece suit however). Figure will consist of 1 round - the 2 piece suit. Fitness will consist of 2 rounds - the 2 piece suit and routine round.
-The new bikini division will be available at local and regional shows per the promoter's discretion. The top 5 places at any national-qualifying event qualify for any of 6 bikini pro qualifiers in 2009. The IFBB will launch the pro bikini division in 2010 or 2011.
I am told the look for Bikini will be like that of the Flex magazine model search winners from the Olympia. Less muscularity but still presenting a lean and athletic look. Balance, shape, complexion, beauty and skin tone are all factors. Rack bikinis may be worn and heels must be worn. Jewelry may be worn. The round consists of a model turn (front turn and back turn) and a comparison round (front turn and back turn).
I will be offering training and consulting services for the new Bikini division as part of my Fit Figures Competition Team. I will be integrating training and diet differences, as well as suit selection and presentation, for this new round in all of my workshops and posing classes. Please email me if you'd like to talk about preparing for a bikini competition in 2009. This is a great way to break in to the NPC and IFBB for girls that struggle with gaining the amount of muscle required for Fitness or Figure.
NPC Bikini Division Rules
NPC Rule Changes for 2009 (Fitness/Figure)
The 2009 schedule is not yet posted, but the promoter's sanction request date is Dec. 13, so look for the schedule in early January.
Wednesday, December 03, 2008
Tuesday, November 25, 2008
This Week's Workouts
Gotta post it all to solidify it into my schedule! I've had a tough time making all my workouts lately... not finding time or simply making excuses. I may switch to morning workouts next week just to be sure something doesn't "come up" later in the day. Gotta train!!!
11/24 Mon: PM - Quads & Abs
11/25 Tue: AM - Routine Practice (75 min.); PM - Hams & Calves
11/26 Wed: AM - Chest & Tris; PM - Cardio (outdoor run)
11/27 Thu: AM - Cardio (leaf-raking?)
11/28 Fri: AM - Back & Biceps; PM - Cardio (leaf-raking or treadmill intervals)
11/29 Sat: AM - Power & Shoulders
And there it is! Thursday is my normal rest day, just a clarification - I am not taking it off due to Thanksgiving. I do want to make sure & get all my training in this week, cardio included, to minimize the effects of the added calories. I also plan on getting right back on track with diet on Friday to pick up where I left off.
11/24 Mon: PM - Quads & Abs
11/25 Tue: AM - Routine Practice (75 min.); PM - Hams & Calves
11/26 Wed: AM - Chest & Tris; PM - Cardio (outdoor run)
11/27 Thu: AM - Cardio (leaf-raking?)
11/28 Fri: AM - Back & Biceps; PM - Cardio (leaf-raking or treadmill intervals)
11/29 Sat: AM - Power & Shoulders
And there it is! Thursday is my normal rest day, just a clarification - I am not taking it off due to Thanksgiving. I do want to make sure & get all my training in this week, cardio included, to minimize the effects of the added calories. I also plan on getting right back on track with diet on Friday to pick up where I left off.
My Thanksgiving Menu
OK, here it is - my Thanksgiving menu for two!
Herbed Turkey Breast
Mashed Potatoes
Green Bean Macadamia Nut Casserole
Stuffing
Pumpkin Cheesecake
The "healthier" items on my menu are of course the turkey breast (white meat only), the green bean casserole and the pumpkin cheesecake. The casserole is a spin on the classic version. This one nixes the cream of mushroom soup and french fried onions and adds in olive oil, shallots, garlic and sauteed macadamia nuts - yum! I am taking a traditional pumpkin cheesecake recipe and making it healthy. My graham cracker crust is 25% reduced fat and the filling consists of a mix of light and fat free cream cheeses, canned pumpkin, pie spices, jello sugar-free cheesecake mix and light whipped cream.
The mashed potatoes and stuffing will be my "bad" traditional foods. Hubby has to have his potatoes and I like stuffing. :) I plan to use day-old french wheat bread in the stuffing though, so it will be a little healthier.
Portions will be small (except the turkey, which is great for a week of clean eating!) so I'm not tempted to overeat during the holiday weekend. I will also be sure to get my workouts in and head to the gym Thursday morning, if not just hit the treadmill at home.
Herbed Turkey Breast
Mashed Potatoes
Green Bean Macadamia Nut Casserole
Stuffing
Pumpkin Cheesecake
The "healthier" items on my menu are of course the turkey breast (white meat only), the green bean casserole and the pumpkin cheesecake. The casserole is a spin on the classic version. This one nixes the cream of mushroom soup and french fried onions and adds in olive oil, shallots, garlic and sauteed macadamia nuts - yum! I am taking a traditional pumpkin cheesecake recipe and making it healthy. My graham cracker crust is 25% reduced fat and the filling consists of a mix of light and fat free cream cheeses, canned pumpkin, pie spices, jello sugar-free cheesecake mix and light whipped cream.
The mashed potatoes and stuffing will be my "bad" traditional foods. Hubby has to have his potatoes and I like stuffing. :) I plan to use day-old french wheat bread in the stuffing though, so it will be a little healthier.
Portions will be small (except the turkey, which is great for a week of clean eating!) so I'm not tempted to overeat during the holiday weekend. I will also be sure to get my workouts in and head to the gym Thursday morning, if not just hit the treadmill at home.
Monday, November 24, 2008
Rested & Recharged
Last week was crazy. In addition to my two-class school load, Mom came into town on Thursday for a two-day visit. I haven't seen her since July and we have a really good relationship. Because of her short visit, I wanted to spend as much time with her as possible. So this meant I skipped a few workouts. I think it turned out in my favor, actually. I feel really rested and recharged for this week. After spending the past 4 1/2 hours on business and work (checking emails and writing articles), I'm ready to get up and outta the house and head to the gym! With Thanksgiving looming only 4 days away, I'm hoping to still get all my weight workouts in this week despite the holiday temptations to eat and stay home with hubby. So I have to start strong beginning today and carry it through to week's end.
Later this week I'll be posting my Thanksgiving menu for two. It will be a healthier version of some classics but some unhealthy staples will be there too. My plan on controlling it is to only cook small quantities of food so I'm not stuck with leftover pie and mashed potatoes for five days, tempting me! I'll share my food choices and tips with you guys later in the week. For now, it's off to the gym for quads and abs. I might even head outside for a leaf-raking "cardio" session later today!
Later this week I'll be posting my Thanksgiving menu for two. It will be a healthier version of some classics but some unhealthy staples will be there too. My plan on controlling it is to only cook small quantities of food so I'm not stuck with leftover pie and mashed potatoes for five days, tempting me! I'll share my food choices and tips with you guys later in the week. For now, it's off to the gym for quads and abs. I might even head outside for a leaf-raking "cardio" session later today!
Wednesday, November 12, 2008
Wednesday's Training: Cardio; Chest/Tris/Abs
Workout #1: Cardio on Treadmill - I did my 2-4-6-8 cardio routine for 3 rounds and followed that with incline walking at 4.0mph, 5.0% incline for 10 minutes. Pretty good workout!
Workout #2: Chest/Triceps/Abs - Had a good upper body workout, although I was a little tired (need to look into some supplements for energy!). Abs killed me. I followed this with 10 minutes of deep, thorough stretching for my hips and hamstrings.
1. Incline DB Bench Press 30sx15; 40sx12; 45sx10; 50sx10
2. Hammer Chest Press 25sx10; 25sx8,2; 25sx9; 25sx10
3. Flat DB Fly 20sx12, 20sx10, 20sx10
4. Lying Triceps Overhead Xtnsn w/ EZ Bar 30x12, 40x9, 40x8
5. Rope Press Down 20x12, 20x12, 20x12
1. Hanging Leg Raise (Straight ss Bent) x10,5; x10,5; x10,5; x10,5
2. BOSU Crunch x15, x15, x15, x20
Total workout=1 hour
Workout #2: Chest/Triceps/Abs - Had a good upper body workout, although I was a little tired (need to look into some supplements for energy!). Abs killed me. I followed this with 10 minutes of deep, thorough stretching for my hips and hamstrings.
1. Incline DB Bench Press 30sx15; 40sx12; 45sx10; 50sx10
2. Hammer Chest Press 25sx10; 25sx8,2; 25sx9; 25sx10
3. Flat DB Fly 20sx12, 20sx10, 20sx10
4. Lying Triceps Overhead Xtnsn w/ EZ Bar 30x12, 40x9, 40x8
5. Rope Press Down 20x12, 20x12, 20x12
1. Hanging Leg Raise (Straight ss Bent) x10,5; x10,5; x10,5; x10,5
2. BOSU Crunch x15, x15, x15, x20
Total workout=1 hour
Monday, November 10, 2008
Workout: Long, Lean Legs!
I went in early to day for a BodyAge assessment, so I hit legs afterward (around 10:30am). Lifting early has never been a favorite activity of mine, but this was a great workout!
Quads & Abs
Length: 1 hour, 10 minutes
Warmup: 5 minutes upright bike
Hammer Hack Squat (Narrow Stance): 25'sx20; 25'sx15; 45'sx15; 45'sx15; 55'sx12
Smith Wide Stance Squat: 25'sx15; 45'sx15; 45'sx12; 50'sx10
Leg Extensions (2 regular, 2 in): 50x15; 60x15; 70x12; 80x10; Right only:30x6, 30x10
Hip Abduction: 80x18; 100x15; 120x15
Reverse Incline Crunch*: x12; x11; x10
Stability Ball Crunch: x15,5; x15,10; x15,15; x20
*Did sets of abs between sets of Leg Extension and Hip Abduction.
Quads & Abs
Length: 1 hour, 10 minutes
Warmup: 5 minutes upright bike
Hammer Hack Squat (Narrow Stance): 25'sx20; 25'sx15; 45'sx15; 45'sx15; 55'sx12
Smith Wide Stance Squat: 25'sx15; 45'sx15; 45'sx12; 50'sx10
Leg Extensions (2 regular, 2 in): 50x15; 60x15; 70x12; 80x10; Right only:30x6, 30x10
Hip Abduction: 80x18; 100x15; 120x15
Reverse Incline Crunch*: x12; x11; x10
Stability Ball Crunch: x15,5; x15,10; x15,15; x20
*Did sets of abs between sets of Leg Extension and Hip Abduction.
Another Week (and two classes) Down!
This past week was crazy! I am taking 4 college classes condensed into 8-week semesters. While I'm only taking 2 classes per semester, two semesters overlapped for a 3-week period. Last week was the culmination of the first two classes, so I was super-swamped studying for finals, writing papers and doing regular assignments in my other two classes, plus helping Dave with his calc class. I spent no less than 5 hours M-F on homework, then 8 hours EACH Saturday and Sunday! I finished around 5pm yesterday with 3 pending assignments not completed, but I was spent and needed a break!
Maybe surprising to some, I didn't miss a workout last week! :) No matter how busy I am, I do my best to make it to the gym. I need the stress relief, the endorphins, and of course I don't want to fall back on my training. At this point in my fitness career, my training level is advanced to the point where it takes a drastic, consistent and all-out effort for me to make even small changes. Just maintaining my normal routine will not help me with any new gains, so I'm making a concerted effort to fully utilize the next 5-6 months before I start dieting again.
Here's the training round-up for last week:
Mon-Cardio;Quads
Tue-Cardio;Hams, Calves
Wed-Cardio;Chest,Tris,Abs
Thu-Routine practice
Fri-Back,Bis,Calves
Sat-Power,Shoulders
So let's hope I can easily get the schoolwork and the workouts in this week, since my workload has been reduced by half!
Maybe surprising to some, I didn't miss a workout last week! :) No matter how busy I am, I do my best to make it to the gym. I need the stress relief, the endorphins, and of course I don't want to fall back on my training. At this point in my fitness career, my training level is advanced to the point where it takes a drastic, consistent and all-out effort for me to make even small changes. Just maintaining my normal routine will not help me with any new gains, so I'm making a concerted effort to fully utilize the next 5-6 months before I start dieting again.
Here's the training round-up for last week:
Mon-Cardio;Quads
Tue-Cardio;Hams, Calves
Wed-Cardio;Chest,Tris,Abs
Thu-Routine practice
Fri-Back,Bis,Calves
Sat-Power,Shoulders
So let's hope I can easily get the schoolwork and the workouts in this week, since my workload has been reduced by half!
Thursday, November 06, 2008
Been Slacking on the Posting!
Hey there everyone, sorry for the negligence on not keeping my fitness super-blog up-to-the-minute, ha ha! Here's a quick recap of everything:
New training split is going really well, but I'm staying way to busy juggling 4 college classes (plus a 5th class - calculus - that I spend about 10 hours a week tutoring my hubby in!), and then my writing assignments.
I am excited about my goals and the new training regime that will get me there. This may not seem like a big deal, but it IS for me! For the past few years of writing up my training plans, I seemed to settle into a little comfort zone that I didn't want to get out of. Now I have the perspective of my new coach to kick me out of that zone, and I'm paying him, so I can't complain! (just kidding!) It's doing a great job of keeping me motivated. So much so, that about 3 different people at the gym asked me if I'm training for a show soon! "No, I'm just always a beast in the gym!" is what I should've said.
Anyway, today I did my fitness routine practice (an off day from lifting). Felt really great with all the therapy I'm getting on my traps, hamstring and hip. Range of motion is getting back to normal and therefore my technique is much better, since it's not relative to my injuries and compensations.
Promise to post tomorrow!
New training split is going really well, but I'm staying way to busy juggling 4 college classes (plus a 5th class - calculus - that I spend about 10 hours a week tutoring my hubby in!), and then my writing assignments.
I am excited about my goals and the new training regime that will get me there. This may not seem like a big deal, but it IS for me! For the past few years of writing up my training plans, I seemed to settle into a little comfort zone that I didn't want to get out of. Now I have the perspective of my new coach to kick me out of that zone, and I'm paying him, so I can't complain! (just kidding!) It's doing a great job of keeping me motivated. So much so, that about 3 different people at the gym asked me if I'm training for a show soon! "No, I'm just always a beast in the gym!" is what I should've said.
Anyway, today I did my fitness routine practice (an off day from lifting). Felt really great with all the therapy I'm getting on my traps, hamstring and hip. Range of motion is getting back to normal and therefore my technique is much better, since it's not relative to my injuries and compensations.
Promise to post tomorrow!
Thursday, October 23, 2008
Thursday's Training: Routine Practice; Back/Biceps/Calves
Workout #1
I didn't make it in to the gymnastics center last week, so I was ready to go this week despite my cold. I took it easy but did manage to re-choreograph the middle part of my routine! All I did was a 10-minute general warm-up w/ stretching, then 30 minutes of strength move segments and choreography.
Workout #2
Today's workout was back, biceps and calves. I couldn't hit it as hard as I wanted to because of the darn head cold I'm getting over, but it was still a pretty good workout. I did lower the number of sets and the intensity was about 95%.
Wide Lat Pulldown 70x25, 90x12, 100x12, 110x10, 120x8
Hammer Iso Underhand Row 25'sx12, 45'sx12, 55'sx10
Flex Seated Row 20'sx12, 25'sx12, 30'sx10
Straight Arm Pulldown 60x15, 65x12, 65x10
Alternating DB Curl 20'sx12ea, 22.5'sx10ea, 25'sx8ea
Incline Double DB Curl 15'sx10, 15'sx10
Donkey Calf Raise 120x18, 180x12, 220x12
Seated Calf Raise 45x20, 72.5x15, 55x12
Total time=1 hour
Back=14 sets
Biceps=5 sets
Calves=6 sets
I didn't make it in to the gymnastics center last week, so I was ready to go this week despite my cold. I took it easy but did manage to re-choreograph the middle part of my routine! All I did was a 10-minute general warm-up w/ stretching, then 30 minutes of strength move segments and choreography.
Workout #2
Today's workout was back, biceps and calves. I couldn't hit it as hard as I wanted to because of the darn head cold I'm getting over, but it was still a pretty good workout. I did lower the number of sets and the intensity was about 95%.
Wide Lat Pulldown 70x25, 90x12, 100x12, 110x10, 120x8
Hammer Iso Underhand Row 25'sx12, 45'sx12, 55'sx10
Flex Seated Row 20'sx12, 25'sx12, 30'sx10
Straight Arm Pulldown 60x15, 65x12, 65x10
Alternating DB Curl 20'sx12ea, 22.5'sx10ea, 25'sx8ea
Incline Double DB Curl 15'sx10, 15'sx10
Donkey Calf Raise 120x18, 180x12, 220x12
Seated Calf Raise 45x20, 72.5x15, 55x12
Total time=1 hour
Back=14 sets
Biceps=5 sets
Calves=6 sets
Wednesday, October 22, 2008
Sunday, Monday, Tuesday: Training Update
Been slacking on my logging! I'm halfway through my first training week on the new split. I have a minor head cold but, yes, I'm still training. Dumb? A little. But it won't stop me from working out. :)
Sunday: Quads, Abs
Warm-up: 5 minutes Arc Trainer
Narrow Hack Squat 25'sx25; 45'sx12; 70'sx12; 70'sx12
Wide Stance Smith Squat 45'sx12; 45'sx12; 45'sx12
Leg Extensions (every other set, toes turned in or out) 60x13-Right20x6; 60x12; 75x10; 90x12
Hip Abduction 90x15; 90x15; 90x15
Hanging Leg Raises (Straight, Bent) 8,7; 8,7; 8,7
BOSU Crunches 12; 12; 12
Time=1 hour
Monday: Hamstrings, Calves
Wide Stance SLDL's 65x15; 95x15; 115x10; 135x11
Lying Leg Curl 40x12; 40x12; 50x8,2; 50x8,2
Seated Leg Curl 30x15; 40x15; 50x15
Hip Adduction 70x20; 70x18; 80x18
Standing Calf Raise 45x13; 60x10; BWx20
Seated Hammer Calf Raise 10'sx15; 20'sx15; 25'sx12
Time=55 minutes
Tuesday: Cardio; Chest, Triceps, Abs
Morning: 25 minutes incline walking on treadmill
*Felt sick today (head cold), so didn't take it to full intensity/failure
Hammer Chest Press 25'sx12; 35'sx12; 45'sx7,1; 45'sx6,2
Incline DB Bench Press 40'sx10; 40'sx8; 45'sx8, 35'sx9
Free Motion Fly 15x15; 20x12; 25x10
Reverse Grip Triceps Press Down 50x12; 60x10; 60x8
Lying Tri Extension 30x10; 30x10; 30x9
Hanging Leg Raises (Straight, Bent) 8,7; 8,5; 8,5
Reverse Crunch x7
Stability Ball Crunch 15,5; 12,8
Time=50 minutes
Sunday: Quads, Abs
Warm-up: 5 minutes Arc Trainer
Narrow Hack Squat 25'sx25; 45'sx12; 70'sx12; 70'sx12
Wide Stance Smith Squat 45'sx12; 45'sx12; 45'sx12
Leg Extensions (every other set, toes turned in or out) 60x13-Right20x6; 60x12; 75x10; 90x12
Hip Abduction 90x15; 90x15; 90x15
Hanging Leg Raises (Straight, Bent) 8,7; 8,7; 8,7
BOSU Crunches 12; 12; 12
Time=1 hour
Monday: Hamstrings, Calves
Wide Stance SLDL's 65x15; 95x15; 115x10; 135x11
Lying Leg Curl 40x12; 40x12; 50x8,2; 50x8,2
Seated Leg Curl 30x15; 40x15; 50x15
Hip Adduction 70x20; 70x18; 80x18
Standing Calf Raise 45x13; 60x10; BWx20
Seated Hammer Calf Raise 10'sx15; 20'sx15; 25'sx12
Time=55 minutes
Tuesday: Cardio; Chest, Triceps, Abs
Morning: 25 minutes incline walking on treadmill
*Felt sick today (head cold), so didn't take it to full intensity/failure
Hammer Chest Press 25'sx12; 35'sx12; 45'sx7,1; 45'sx6,2
Incline DB Bench Press 40'sx10; 40'sx8; 45'sx8, 35'sx9
Free Motion Fly 15x15; 20x12; 25x10
Reverse Grip Triceps Press Down 50x12; 60x10; 60x8
Lying Tri Extension 30x10; 30x10; 30x9
Hanging Leg Raises (Straight, Bent) 8,7; 8,5; 8,5
Reverse Crunch x7
Stability Ball Crunch 15,5; 12,8
Time=50 minutes
Friday, October 17, 2008
Friday's Training: First Day, New Split
I’m on a new 7-day split which I just started today. I chose Back and Bis to start since I’d trained them the furthest out this week and they were well-rested.
Wide Lat Pulldown 40×15-55×15; 85×12; 85×12; 100×8; 90×10
Underhand Iso Lateral Hammer Rows 35’sx12; 45’sx12; 45’sx10; 45’sx12
1-Arm DB Row (R,L) 35×15ea; 45×12ea; 45×12ea
Lat Pulldown Crunches (weight in kg) 50×12; 60×5-50×5; 50×8
Alternating DB Curl 25×8ea; 20×8ea; 20×10ea; 20×6,1,1ea
Incline Double DB Curl (#5, ~60 degree angle) 15’sx9; 15’sx7,3; 15’sx9
Total time=55 minutes
Rest B/W sets=90 seconds
Back=15 sets
Biceps=7 sets
Wide Lat Pulldown 40×15-55×15; 85×12; 85×12; 100×8; 90×10
Underhand Iso Lateral Hammer Rows 35’sx12; 45’sx12; 45’sx10; 45’sx12
1-Arm DB Row (R,L) 35×15ea; 45×12ea; 45×12ea
Lat Pulldown Crunches (weight in kg) 50×12; 60×5-50×5; 50×8
Alternating DB Curl 25×8ea; 20×8ea; 20×10ea; 20×6,1,1ea
Incline Double DB Curl (#5, ~60 degree angle) 15’sx9; 15’sx7,3; 15’sx9
Total time=55 minutes
Rest B/W sets=90 seconds
Back=15 sets
Biceps=7 sets
Thursday, October 16, 2008
Thursday's Training: Shoulders & Calves
Grow moo-moos, grow! I have reinstated calf training in one final attempt to add some size... ANY SIZE... on to them!
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 30'sx8,2
Kettlebell Double Standing Press 26'sx10; 26'sx8(push on last rep); 26'sx8(push on last 2 reps)
DB Scaption 15'sx12; 15'sx10,2; 12.5'sx10,2; 12.5'sx8,2
Free Motion Shoulder Press 45x12; 45x8; 25x15
Donkey Calf Raise 100x20; 180x13; 220x12; 280x12
Seated Hammer Calf Raise 30x12; 50x12
Rest b/w sets: 90 seconds
Shoulders=14 sets
Calves=6 sets
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 30'sx8,2
Kettlebell Double Standing Press 26'sx10; 26'sx8(push on last rep); 26'sx8(push on last 2 reps)
DB Scaption 15'sx12; 15'sx10,2; 12.5'sx10,2; 12.5'sx8,2
Free Motion Shoulder Press 45x12; 45x8; 25x15
Donkey Calf Raise 100x20; 180x13; 220x12; 280x12
Seated Hammer Calf Raise 30x12; 50x12
Rest b/w sets: 90 seconds
Shoulders=14 sets
Calves=6 sets
Wednesday's Training: Morning Run; Evening Legs
Had to get in some cardio since I didn't run Monday and didn't have routine practice Tuesday, since my friend at the gymnastics center is on vacation. Felt great about today's workouts...
11:00am - Ran 2.8 miles in 25:57 (My goal is to keep it under 26 minutes. I run a loop that disects at two intersections, so the entire run is equally split up into 4 parts. For me to keep it under 26:00, I have to hit each marker by 6:30 and the halfway obviously by 13:00.
4:20pm - LEGS!!! I'm finally getting my old volume up and feeling pretty good about it. My goal for legs is to get all the muscles and nerves firing properly and together in my right leg. I have an injured hip w/ lots of scar tissue there, so the adductor wants to take over everything, and the quads have difficulty fully contracting. I think I found the answer - unilateral work!
Smith Machine 1-legged Squat (R,L) 10'sx15ea; 15'sx12,10; 25'sx12,9
Hammer Narrow Hack Machine 25'sx15; 25'sx15; 45'sx12; 45'sx12
BB Front Squat 95x8; 95x8; 95x8; 95x8
Standing Unilateral Leg Curl (R,L) 10x10ea; 10x10,12; 15x10,12
Leg Extension 50x12; 70x11; 70x9; 90x7-70x3
ss/ with Right Leg Extension 10x7; 10x8; 15x7; 20x5-10x5
Total Sets=18 (22 right leg)
11:00am - Ran 2.8 miles in 25:57 (My goal is to keep it under 26 minutes. I run a loop that disects at two intersections, so the entire run is equally split up into 4 parts. For me to keep it under 26:00, I have to hit each marker by 6:30 and the halfway obviously by 13:00.
4:20pm - LEGS!!! I'm finally getting my old volume up and feeling pretty good about it. My goal for legs is to get all the muscles and nerves firing properly and together in my right leg. I have an injured hip w/ lots of scar tissue there, so the adductor wants to take over everything, and the quads have difficulty fully contracting. I think I found the answer - unilateral work!
Smith Machine 1-legged Squat (R,L) 10'sx15ea; 15'sx12,10; 25'sx12,9
Hammer Narrow Hack Machine 25'sx15; 25'sx15; 45'sx12; 45'sx12
BB Front Squat 95x8; 95x8; 95x8; 95x8
Standing Unilateral Leg Curl (R,L) 10x10ea; 10x10,12; 15x10,12
Leg Extension 50x12; 70x11; 70x9; 90x7-70x3
ss/ with Right Leg Extension 10x7; 10x8; 15x7; 20x5-10x5
Total Sets=18 (22 right leg)
Tuesday's Training: Chest, Triceps, Abs
I backed off on volume a little bit this week, but intensity is still pretty high.
DB Incline BP 25'sx15; 35'sx12; 45'sx10; 50'sx7
Free Motion Pushup x9; x8; x10
Hammer Chest (Regular) 25'sx12; 30'sx10; 30'sx8,2; 35'sx7.5
DB Flat Fly 15'sx15; 17.5'sx10; 20'sx8; 20'sx9
*The weight might seem light on these, but I go for a really deep stretch and hold it for a second at the bottom before coming back up. The most effective part of the fly, in my opinion, is the bottom stretch and that initial 6" coming back up. After that, the arms become perpendicular to the ground and the load is lessened.
Reverse Grip Pressdown 50x15; 55x10; 60x6-50x4; 50x7,3
Hanging Leg Raise (straight, then bent) x15,5; x10,5; x10,5
Chest=14
Tris=4
Abs=3
DB Incline BP 25'sx15; 35'sx12; 45'sx10; 50'sx7
Free Motion Pushup x9; x8; x10
Hammer Chest (Regular) 25'sx12; 30'sx10; 30'sx8,2; 35'sx7.5
DB Flat Fly 15'sx15; 17.5'sx10; 20'sx8; 20'sx9
*The weight might seem light on these, but I go for a really deep stretch and hold it for a second at the bottom before coming back up. The most effective part of the fly, in my opinion, is the bottom stretch and that initial 6" coming back up. After that, the arms become perpendicular to the ground and the load is lessened.
Reverse Grip Pressdown 50x15; 55x10; 60x6-50x4; 50x7,3
Hanging Leg Raise (straight, then bent) x15,5; x10,5; x10,5
Chest=14
Tris=4
Abs=3
Tuesday, October 14, 2008
Monday's Training: Back & Biceps
I took the entire weekend off training. This was my first rest day since last Saturday, so I think I earned it! Kept on track with diet this weekend. Only had 1 beer and 2 pieces of pizza all weekend. :) Ate about 2000 calories Saturday and around 1600 Sunday. Here's the workout from yesterday (Monday):
Straight Arm Pressdown 35x15; 35x10; 35x10
Assisted Wide Grip Pullups 75x12; 70x8; 55x8
T-Bar Row (Floor) 45x12, 45x12, 45x12, 45x12
1-Arm Lat Pulldown (R,L) 25x13,11; 25x12ea; 25x12,11; 25x12ea
EZ Barbell Curl 40x12, 40x12
Rope Curl 15x12, 15x12, 10x15
Back=14 sets
Biceps=5 sets
Time=40 minutes
Straight Arm Pressdown 35x15; 35x10; 35x10
Assisted Wide Grip Pullups 75x12; 70x8; 55x8
T-Bar Row (Floor) 45x12, 45x12, 45x12, 45x12
1-Arm Lat Pulldown (R,L) 25x13,11; 25x12ea; 25x12,11; 25x12ea
EZ Barbell Curl 40x12, 40x12
Rope Curl 15x12, 15x12, 10x15
Back=14 sets
Biceps=5 sets
Time=40 minutes
Friday, October 10, 2008
Friday's Training: Shoulders, Triceps, Calves
Had to make up for my shortened tris workout the other day. Hit calves too, but they're still getting used to the training so volume is still low.
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 45'sx4.5-35'sx3.5
Machine Shoulder Press 30x12; 40x11; 40x10; 45x6-30x4
Superset:
1)Upright Row 50x12; 50x11; 50x10; 50x10
2)DB Scaption 10'sx10; 10'sx10; 10'sx10; 10'sx10
Assisted Dips 40x10, 40x8
Reverse Grip Triceps Pressdown 30x10; 25x8; 25x6-20x4; 20x10
Seated Hammer Calf Raise 10'sx18, 25'sx12, 25'sx12
Shoulders=16
Triceps=6
Calves=3
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 45'sx4.5-35'sx3.5
Machine Shoulder Press 30x12; 40x11; 40x10; 45x6-30x4
Superset:
1)Upright Row 50x12; 50x11; 50x10; 50x10
2)DB Scaption 10'sx10; 10'sx10; 10'sx10; 10'sx10
Assisted Dips 40x10, 40x8
Reverse Grip Triceps Pressdown 30x10; 25x8; 25x6-20x4; 20x10
Seated Hammer Calf Raise 10'sx18, 25'sx12, 25'sx12
Shoulders=16
Triceps=6
Calves=3
Thursday, October 09, 2008
Thursday's Training: Legs!
Get some! Legs is still the mentally toughest workout for me. I finally feel like I'm getting back into my old groove.
Free Motion 1-legged Squat (R,L) 40x13,12; 50x12,10; 60x12,10; 70x12,10; 80x12,10; 90x10,8
Kettlebell Double Traditional Deadlift 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx10
Superset:
1)Leg Extension 60x12, 75x10, 75x10
2)Right Leg Extension 20x5, 20x6, 20x6
3)Lying Leg Curl 50x12, 50x12, 50x10
Total Sets=17 (20 for right leg)
Free Motion 1-legged Squat (R,L) 40x13,12; 50x12,10; 60x12,10; 70x12,10; 80x12,10; 90x10,8
Kettlebell Double Traditional Deadlift 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx10
Superset:
1)Leg Extension 60x12, 75x10, 75x10
2)Right Leg Extension 20x5, 20x6, 20x6
3)Lying Leg Curl 50x12, 50x12, 50x10
Total Sets=17 (20 for right leg)
Wednesday, October 08, 2008
Wednesday's Training: Run; Chest/Tris
Workout #1: Morning Cardio
Off to a good start today. Weather was a bit cool, windy and overcast but still a great day to run. I did my favorite 2.8 mile loop on the running path. Finished in 26:50.
Workout #2: Chest/Tris
I had some Graston done on my left hammy today, so the chiro wanted me to do some knee flexion to encourage the new tissue to lay down properly.
Had a pretty good workout today. Killed chest. Intensity could've been a tad higher near the end, but I ran out of time to finish since people were talking to me and I had a client immediately after. Maybe I'll hit triceps a little tomorrow, or friday after shoulders.
Leg Curl - Seated 40x15, Unilateral 10x10ea., Lying 50x10
Incline DB BP 25'sx15; 35'sx12; 45'sx9; 45'sx7
Hammer Wide Chest Press 15'sx20; 25'sx15; 25'sx15; 35'sx12
Superset:
1)BOSU Pushup x12, x12, x13
2)Flat DB Fly 15'sx10; 15'sx10; 15'sx12
EZ Tricep Extension 30x12
V-Bar Tricep Pressdown 30x12
Hams=4 sets
Chest=14 sets
Triceps=2 sets
Off to a good start today. Weather was a bit cool, windy and overcast but still a great day to run. I did my favorite 2.8 mile loop on the running path. Finished in 26:50.
Workout #2: Chest/Tris
I had some Graston done on my left hammy today, so the chiro wanted me to do some knee flexion to encourage the new tissue to lay down properly.
Had a pretty good workout today. Killed chest. Intensity could've been a tad higher near the end, but I ran out of time to finish since people were talking to me and I had a client immediately after. Maybe I'll hit triceps a little tomorrow, or friday after shoulders.
Leg Curl - Seated 40x15, Unilateral 10x10ea., Lying 50x10
Incline DB BP 25'sx15; 35'sx12; 45'sx9; 45'sx7
Hammer Wide Chest Press 15'sx20; 25'sx15; 25'sx15; 35'sx12
Superset:
1)BOSU Pushup x12, x12, x13
2)Flat DB Fly 15'sx10; 15'sx10; 15'sx12
EZ Tricep Extension 30x12
V-Bar Tricep Pressdown 30x12
Hams=4 sets
Chest=14 sets
Triceps=2 sets
Tuesday, October 07, 2008
Tuesday's Training: Routine Practice; Back/Biceps/Abs
Workout #1: Routine Practice (12:00-13:00)
I do a general warmup (sprinting, jogging, lateral foot work) for about 5 minutes, then specific dynamic warmup plus stretching for 10-15 minutes. The rest of my practice (45-50 minutes) is dedicated to working on new strength moves. I'm not trying to build my conditioning as of yet.
Workout #2: Back, Biceps, Abs (18:15-19:00)
I used to always do my pullups first, but had a hard time isolating my lats. Now I pre-exhaust with straight-arm pressdowns and my lats are killing me by the last set of pullups. I favor unilateral work since my right side is a little less developed. I always do the right side first and do 2-3 extra reps on every set for the right side.
Straight Arm Pressdown 50x15; 60x12; 65x12
Assisted Pullups (Wide Overhand Grip) 90x12, 80x12, 70x8
Hammer Low Row 45'sx12; 45'sx10; 45'sx10; 45'sx10
DB 1-Arm Row (unsupported) (R,L) 35x12,10; 45x10,8; 40x11;10
Free Motion Narrow Lat Pulldown 60x12, 60x9, 60x10
EZ Bar Curl 40x12, 50x8
Rope Curl 45x12, 40x10
Hanging Leg Raises (straight up high, superset with bent) x15; x8,4; x8,4
Back=16 sets
Biceps=4 sets
Abs=3 sets
I do a general warmup (sprinting, jogging, lateral foot work) for about 5 minutes, then specific dynamic warmup plus stretching for 10-15 minutes. The rest of my practice (45-50 minutes) is dedicated to working on new strength moves. I'm not trying to build my conditioning as of yet.
Workout #2: Back, Biceps, Abs (18:15-19:00)
I used to always do my pullups first, but had a hard time isolating my lats. Now I pre-exhaust with straight-arm pressdowns and my lats are killing me by the last set of pullups. I favor unilateral work since my right side is a little less developed. I always do the right side first and do 2-3 extra reps on every set for the right side.
Straight Arm Pressdown 50x15; 60x12; 65x12
Assisted Pullups (Wide Overhand Grip) 90x12, 80x12, 70x8
Hammer Low Row 45'sx12; 45'sx10; 45'sx10; 45'sx10
DB 1-Arm Row (unsupported) (R,L) 35x12,10; 45x10,8; 40x11;10
Free Motion Narrow Lat Pulldown 60x12, 60x9, 60x10
EZ Bar Curl 40x12, 50x8
Rope Curl 45x12, 40x10
Hanging Leg Raises (straight up high, superset with bent) x15; x8,4; x8,4
Back=16 sets
Biceps=4 sets
Abs=3 sets
Monday's Training: Shoulders & Calves
I hate training calves, but I've decided to put them back in. So I'm starting out with just one exercise until my body gets used to it. Had a kick-butt workout all-around.
DB Arnold Press 20'sx12; 25'sx10; 30'sx6,2; 25'sx10
Machine Shoulder Press (alternate anterior, medial) 30x12, 30x10, 35x12, 40x8-30x7
Superset:
1)DB Scaption 10'sx10; 10'sx10; 10'sx12; 10'sx12
2)Upright Row 50x8; 50x8; 50x10; 50x10
Standing Calf Raise 45x12; 75x12; 75x8-45x7
Shoulders=16
Calves=3(4)
DB Arnold Press 20'sx12; 25'sx10; 30'sx6,2; 25'sx10
Machine Shoulder Press (alternate anterior, medial) 30x12, 30x10, 35x12, 40x8-30x7
Superset:
1)DB Scaption 10'sx10; 10'sx10; 10'sx12; 10'sx12
2)Upright Row 50x8; 50x8; 50x10; 50x10
Standing Calf Raise 45x12; 75x12; 75x8-45x7
Shoulders=16
Calves=3(4)
Monday, October 06, 2008
Off-Season Training Programs
Hey all,
I just wanted to let you know that my schedule has opened up quite a bit as I'm transitioning into full-time college student! That being said, I have more openings to take clients for online training. My featured service is off-season training programs.
Here's a rundown of the service. Please contact me if you're interested in getting started or learning more!
Off-Season Programs
Don't let your competition get the better of you. Continue working hard and smart by optimizing your training and nutrition for the most effective off-season. Plans focus on bringing up lagging body parts to balance out symmetry while staying relatively lean. Periodization will be used for the best results.
Individual Services
Off-Season Diet - $100 first month, $50 thereafter
Off-Season Training - $100 first month, $50 thereafter
Off-Season Supplements - $20 first month, $10 thereafter
Package Combos
Diet/Training/Supplements - $210 first month, $95 thereafter
Diet/Supplements - $110 first month, $55 thereafter
Diet/Training - $190 first month, $90 thereafter
I just wanted to let you know that my schedule has opened up quite a bit as I'm transitioning into full-time college student! That being said, I have more openings to take clients for online training. My featured service is off-season training programs.
Here's a rundown of the service. Please contact me if you're interested in getting started or learning more!
Off-Season Programs
Don't let your competition get the better of you. Continue working hard and smart by optimizing your training and nutrition for the most effective off-season. Plans focus on bringing up lagging body parts to balance out symmetry while staying relatively lean. Periodization will be used for the best results.
Individual Services
Off-Season Diet - $100 first month, $50 thereafter
Off-Season Training - $100 first month, $50 thereafter
Off-Season Supplements - $20 first month, $10 thereafter
Package Combos
Diet/Training/Supplements - $210 first month, $95 thereafter
Diet/Supplements - $110 first month, $55 thereafter
Diet/Training - $190 first month, $90 thereafter
I ran the Army Ten Miler!
Well I finished the race and it was incredible! I wasn't that excited going into it, but once we got started I got fired up. This race is the best of its class. 26,000 registered runners make it the biggest 10 miler in the nation. Dave and I arrived just after the Golden Knights parachute team made their jump. We saw the last one making his descent.
Throughout the race, Army bands were playing music to keep us pumped. The thousands of volunteers made this event so incredible; I am grateful for their service. Running through Washington DC is an awesome experience. With no traffic and transportation on foot, you can see all the museums, monuments and rivers. The weather was a perfect sunny day, 55 degrees at the start of the race.
I made my best time yet, finishing in 1:43. Here's a picture Dave took just after I finished. Even though you're not supposed to photograph it, that's the Pentagon behind me!
Oh, and after we got home, Dave cooked me a huge breakfast from scratch: eggs, sausage, toast with orange juice and coffee. He's the best!
Tuesday, September 30, 2008
Legs!
One of the biggest areas I've slacked in during the past 6 weeks has been legs. I've prioritized my back and shoulder for so long now (2-3 years) that when I have to miss a workout, it usually ends up being legs. So now that I'm on this new split, my goal is to really focus on the quads (particularly quad sweep) and get my old volume back up to about 18 sets total. Yesterday was my 2nd leg workout since starting my split. The middle of my quads is tight and sore, and during my last set of barbell front squats yesterday, I could feel that meaty part of the muscle just start to burn deep inside. It was a great feeling!
Smith Machine Split Squat (R,L) 10'sx13,11; 10'sx12,9; 20'sx12,10
Narrow Hack Squat 25'sx15, 25'sx15, 45'sx12, 45'sx12
Barbell Front Squat (deep - down to floor) 95x8, 95x8, 95x7
Leg Extension (feet turned in) 50x12-10x5R only; 70x8,2-10x6R only; 90x8-70x4-10x6R, 10L, 7R only
13 sets
40 minutes
Smith Machine Split Squat (R,L) 10'sx13,11; 10'sx12,9; 20'sx12,10
Narrow Hack Squat 25'sx15, 25'sx15, 45'sx12, 45'sx12
Barbell Front Squat (deep - down to floor) 95x8, 95x8, 95x7
Leg Extension (feet turned in) 50x12-10x5R only; 70x8,2-10x6R only; 90x8-70x4-10x6R, 10L, 7R only
13 sets
40 minutes
Friday, September 26, 2008
2008 Competition Photo Album
Finally (only 3 months after my season ended!) I've compiled an album of all my fitness routine action shots. Check it out on my public profile link courtesy of Facebook.
Alissa's 2008 Competition Fitness Routine Photo Album
ABCD... Follow Me!
Do you remember The Letter People from PBS, circa 1984? Well, if so, that's where this blog post title came from.
Anyway, I'm excited to let you all know that you can now become a follower of my blog by clicking the "Follow Me" link directly to the right under my profile.
Once you become a follower, you can simply receive my blog updates directly into your profile, eliminating the need to have to bookmark the site and remember to come back and check for updates.
Subscribe to This Blog
Or, if you always use your My Yahoo or My Google page, you can receive a daily feed by subscribing with the orange box icon and link at the top right of the page.
All of Alissa's Info, Updates, Pics, Articles
In addition, it's a one stop shop for all of my sites on the web. Check out my Links to the right to view my personal website, team site, sponsors, various community pages and blogs on the web. It's all here!
I hope you'll join me and thanks for reading!
xoxo
Lissa
Anyway, I'm excited to let you all know that you can now become a follower of my blog by clicking the "Follow Me" link directly to the right under my profile.
Once you become a follower, you can simply receive my blog updates directly into your profile, eliminating the need to have to bookmark the site and remember to come back and check for updates.
Subscribe to This Blog
Or, if you always use your My Yahoo or My Google page, you can receive a daily feed by subscribing with the orange box icon and link at the top right of the page.
All of Alissa's Info, Updates, Pics, Articles
In addition, it's a one stop shop for all of my sites on the web. Check out my Links to the right to view my personal website, team site, sponsors, various community pages and blogs on the web. It's all here!
I hope you'll join me and thanks for reading!
xoxo
Lissa
Saturday, September 20, 2008
New Training Split
Yesterday I kicked off my new split. I think this is the 3rd "new" split I've kicked off in about as many weeks! I was having trouble finding my motivation, plus other things were taking higher precedence. Well, I think the motivation is here to stay. I'm eager to get started on honing my physique over the next 6 months before the start of the 2009 season.
Back & Biceps
Chest & Triceps, Abs
Legs
Shoulders & Calves, Abs
This will be a rotating split. I will take no more than one day off every 2nd day before beginning the next day's training. This will allow me to get get way more workouts in than if I were on a fixed day split. The split will last app. 4 weeks before I add more volume and frequency to my training program.
I will be focusing on detail and shaping, not pure mass building, at this point. I am going for a moderate/high volume, moderate intensity training style that will increase over the coming weeks. I like to be intuitive so I'll change things up as I go along.
After the race on Oct. 6, I will cut my running back to no more than 3 times and no more than 6 total miles per week, to help my hip heal. To keep my cardio up, I'll add in some gym cardio maybe twice a week for 20-30 minutes.
Back & Biceps
Chest & Triceps, Abs
Legs
Shoulders & Calves, Abs
This will be a rotating split. I will take no more than one day off every 2nd day before beginning the next day's training. This will allow me to get get way more workouts in than if I were on a fixed day split. The split will last app. 4 weeks before I add more volume and frequency to my training program.
I will be focusing on detail and shaping, not pure mass building, at this point. I am going for a moderate/high volume, moderate intensity training style that will increase over the coming weeks. I like to be intuitive so I'll change things up as I go along.
After the race on Oct. 6, I will cut my running back to no more than 3 times and no more than 6 total miles per week, to help my hip heal. To keep my cardio up, I'll add in some gym cardio maybe twice a week for 20-30 minutes.
Saturday, September 06, 2008
What have I been up to?
When it comes to life in general, I have ADD of sorts in that I can't commit to one thing for too long before it bores me and I have to move on - that is, if it's no longer stimulating or productive for me.
Do you ever find yourself comfortably drifting along in life with a normal routine, when all of a sudden - BAM! - an idea hits you and you realize you have to do it NOW or the chance may never come back? Well, that's what happened to me. One day an idea bopped me in the head and I thought, "Wow, I'm a dumba-- for not having done this, and even more of one if I don't do it NOW!" That idea was going back to school, full time, to finish my Bachelor's and move on to my Masters or Doctorate. I have about 2 years of full-time school left until my BS is attained. I figure at that point I will definitely know what post-baccalaureate education I want to pursue.
The thing about life and ideas is, I am a strong proponent that you should do them for your own reasons and when the timing is right for YOU. Heck, if I followed the leader, I may have had a degree in computer science right now, and probably would have 1 or 2 kids! Not that there's anything wrong with that, but for me my heart was not in it and that leads to a half-a-- commitment and piss-poor results! At this point in my life, I am ready to capitalize on the perfect situation God has given us, to go back full force and get that education done so I can move on in life and in my career. I start next week!
Exercise and competition-wise, I've been keeping up with workouts and eating fairly well, though I've put on more weight post-comp than I would've liked. I have some major hip problems right now, which severely limit my range of motion and restrict my flexibility laterally. Yesterday, I found a great practitioner that will address my entire neuromusculoskeletal system and I am stoked to be working with him! Once I get some movement back through his treatment and my own self-treatment, I can resume my strength and flexibility and work on some new fitness skills for next year. I want to try and compete in June of next year at the Jr. Nationals, then at Fitness Nationals in September (unless they change the dates).
I'm still personal training and writing for added income, but my focus will gradually switch to my studies and rehabilitating my body. So, that's what I've been up to lately!
Do you ever find yourself comfortably drifting along in life with a normal routine, when all of a sudden - BAM! - an idea hits you and you realize you have to do it NOW or the chance may never come back? Well, that's what happened to me. One day an idea bopped me in the head and I thought, "Wow, I'm a dumba-- for not having done this, and even more of one if I don't do it NOW!" That idea was going back to school, full time, to finish my Bachelor's and move on to my Masters or Doctorate. I have about 2 years of full-time school left until my BS is attained. I figure at that point I will definitely know what post-baccalaureate education I want to pursue.
The thing about life and ideas is, I am a strong proponent that you should do them for your own reasons and when the timing is right for YOU. Heck, if I followed the leader, I may have had a degree in computer science right now, and probably would have 1 or 2 kids! Not that there's anything wrong with that, but for me my heart was not in it and that leads to a half-a-- commitment and piss-poor results! At this point in my life, I am ready to capitalize on the perfect situation God has given us, to go back full force and get that education done so I can move on in life and in my career. I start next week!
Exercise and competition-wise, I've been keeping up with workouts and eating fairly well, though I've put on more weight post-comp than I would've liked. I have some major hip problems right now, which severely limit my range of motion and restrict my flexibility laterally. Yesterday, I found a great practitioner that will address my entire neuromusculoskeletal system and I am stoked to be working with him! Once I get some movement back through his treatment and my own self-treatment, I can resume my strength and flexibility and work on some new fitness skills for next year. I want to try and compete in June of next year at the Jr. Nationals, then at Fitness Nationals in September (unless they change the dates).
I'm still personal training and writing for added income, but my focus will gradually switch to my studies and rehabilitating my body. So, that's what I've been up to lately!
Tuesday, August 26, 2008
Can you DIGG it?
Hey guys, I need your help. If I'm one of the first 5 Bloggers to get 200 Diggs on my article, I win a cash-money prize! Please show me how much you love me and click "Digg" on the following link. (You need to register for a Digg account to do so)
Click to Digg The Busy Woman's All-in-One Workout
Click to Digg The Busy Woman's All-in-One Workout
Show me some love!
For all of you faithful and hardworking clients of mine, I suggest purchasing a shirt to show how much you really care about me and my torture... er training methods!
Or, if you're still a little sore and maybe not so happy with me, you can always go for this one:
Or, if you're still a little sore and maybe not so happy with me, you can always go for this one:
Random Fitness Thought
I was browsing some fitness buttons and bumper stickers today and found this awesome one. Had to share it with you all!
Tuesday, August 05, 2008
I'm on Prevention.com!
Hey everyone! Many of you know that I am switching business gears and focusing more on my career as a freelance health and fitness writer. I've been writing for the past six years, but just really started marketing it and pursuing more frequent work.
One of my latest opportunities is a Prevention.com Buzz Community Contributor (aka Prevention Maven). I am part of a network of women writers who are into health and fitness and are independent staff to Prevention.com. I am very excited about this new opportunity - to promote my writing, to educate others on health and fitness, and to be part of this great community Prevention.com is building. There are tons of resources here; I invite you to check 'em out!
My Blog on Prevention.com
My Prevention Community Main Page
Tuesday, June 24, 2008
Off Season, baby!
I had a GREAT time at Jr Nationals! Stayed with two new friends and all-around awesome chicks - Dixie and Laticia. Ready to refocus in the off-season and keep on keepin' on. I won't be hitting the stage again until 2009.
I am welcoming the break after 3 competitions in an 8 week period! I am taking it easy this week as I ease into off-season. My biggest concern is controlling the post-show weight gain! I want to get up to 148 lbs. slowly and maintain that off-season weight until next year when I start dieting again.
Cardio: I am leading a Running Club at my gym. We are preparing for the Army Ten-Miler in October, and we're currently running about 2.5/3 miles twice per week.
Fitness Routine Skills: I will resume gymnastics lessons mid-July and practice 1-2 times a week on my own to learn some new strength moves for next year.
Lifting: I haven't defined the next split in my training phase yet, but for the next 1 1/2 weeks I'll be laying off on volume and frequency, doing several circuit-style workouts. After vacation, I'll resume training in mid-July as my first full training phase of the off-season.
Gotta enjoy the summer!
Alissa
I am welcoming the break after 3 competitions in an 8 week period! I am taking it easy this week as I ease into off-season. My biggest concern is controlling the post-show weight gain! I want to get up to 148 lbs. slowly and maintain that off-season weight until next year when I start dieting again.
Cardio: I am leading a Running Club at my gym. We are preparing for the Army Ten-Miler in October, and we're currently running about 2.5/3 miles twice per week.
Fitness Routine Skills: I will resume gymnastics lessons mid-July and practice 1-2 times a week on my own to learn some new strength moves for next year.
Lifting: I haven't defined the next split in my training phase yet, but for the next 1 1/2 weeks I'll be laying off on volume and frequency, doing several circuit-style workouts. After vacation, I'll resume training in mid-July as my first full training phase of the off-season.
Gotta enjoy the summer!
Alissa
Monday, June 16, 2008
3 Days Out!
I am FINALLY getting excited for this show... a mix of positive anticipation and unknown anxiety, but excitation nonetheless. :)
Everything has really come together over the past week. I won't lie, I was worried about not having my physique where I wanted it last week, but I just stuck to everything and waited it out, and I have made some awesome changes in that little bit of time. My routine is, and has, been ready to go and is more polished as well has better conditioning (endurance) from Jr USAs last month. I am mentally ready for a break from competing. Started the baseline diet in February and this will be the 3rd show in 8 weeks. Physically, thanks to my Doctor and putting extra time into supplementation and balanced nutrition, my body feels great. I am a little bored with the same old training but I've kept the fire in the workouts and am ready to bring it to Chicago!
I fly out Thursday and arrive in the afternoon. The best spray tanning crew around will be taking care of me - John and Roxana Kreklo. They did my tan at Dallas Nationals last year and it was beyond awesome. My hair will be done Wed by my local hairdresser, and Laurie St. Michael will be making me up both Friday and Saturday.
This show will be 2/3 over with Friday night! Very odd, so I have to adjust my diet to peak well for Friday. I've been trying some different things and I have a perfect peaking plan and have no doubt it will turn out awesome. This will be the best show for me this season. I just hope to hit my routine well and have fun while I'm out there. Looking forward to meeting new competitors and having some deep dish Chicago pizza Saturday night!
Everything has really come together over the past week. I won't lie, I was worried about not having my physique where I wanted it last week, but I just stuck to everything and waited it out, and I have made some awesome changes in that little bit of time. My routine is, and has, been ready to go and is more polished as well has better conditioning (endurance) from Jr USAs last month. I am mentally ready for a break from competing. Started the baseline diet in February and this will be the 3rd show in 8 weeks. Physically, thanks to my Doctor and putting extra time into supplementation and balanced nutrition, my body feels great. I am a little bored with the same old training but I've kept the fire in the workouts and am ready to bring it to Chicago!
I fly out Thursday and arrive in the afternoon. The best spray tanning crew around will be taking care of me - John and Roxana Kreklo. They did my tan at Dallas Nationals last year and it was beyond awesome. My hair will be done Wed by my local hairdresser, and Laurie St. Michael will be making me up both Friday and Saturday.
This show will be 2/3 over with Friday night! Very odd, so I have to adjust my diet to peak well for Friday. I've been trying some different things and I have a perfect peaking plan and have no doubt it will turn out awesome. This will be the best show for me this season. I just hope to hit my routine well and have fun while I'm out there. Looking forward to meeting new competitors and having some deep dish Chicago pizza Saturday night!
Wednesday, June 11, 2008
T-2 Weeks Training Schedule
Holding steady with training and diet. Trying to get even tighter before I head into peak week this Saturday. A few changes in the schedule this week to accommodate next week's training. Two-a-days every day this week!
Mon: Running Club (2.25 miles run/walk intervals - 35 min.); Back & Biceps
Tue: Routine Practice; Sprint/Walk-Jog intervals - 15 min.
Wed: Running Club (2.25 miles run/walk intervals - 30 min.); Legs
Thu: Routine Practice; Sprints (6 100-meter sprints with 2-3 minutes walk/recovery)
Fri: Shoulders/Chest/Tris; Routine Practice
*Peak Week begins*
Sat: Run 2.8 miles
Sun: Run 2.8 miles; Legs (80% volume/intensity)
Mon: Short Routine Practice then light/mod run w/ club; Back & Biceps (80% volume/intensity)
Tue: Routine Practice (last all-out); Shoulders/Chest/Tris (80% volume/intensity)
Wed: Short Routine Practice then light/mod run w/ club; Full Body Circuit (30 minutes)
Thu: Sprint/Walk-Jog Intervals - 20 min.; Upper Body Circuit (30 minutes)
Fri: Show Day 1!
Sat: Show Day 2!
Mon: Running Club (2.25 miles run/walk intervals - 35 min.); Back & Biceps
Tue: Routine Practice; Sprint/Walk-Jog intervals - 15 min.
Wed: Running Club (2.25 miles run/walk intervals - 30 min.); Legs
Thu: Routine Practice; Sprints (6 100-meter sprints with 2-3 minutes walk/recovery)
Fri: Shoulders/Chest/Tris; Routine Practice
*Peak Week begins*
Sat: Run 2.8 miles
Sun: Run 2.8 miles; Legs (80% volume/intensity)
Mon: Short Routine Practice then light/mod run w/ club; Back & Biceps (80% volume/intensity)
Tue: Routine Practice (last all-out); Shoulders/Chest/Tris (80% volume/intensity)
Wed: Short Routine Practice then light/mod run w/ club; Full Body Circuit (30 minutes)
Thu: Sprint/Walk-Jog Intervals - 20 min.; Upper Body Circuit (30 minutes)
Fri: Show Day 1!
Sat: Show Day 2!
Thursday, June 05, 2008
Training & Diet - T-3 Weeks
Time is ticking! Feeling good about the changes I've made since Jr USAs. Here's the game plan this week:
Mon: Back/Biceps; Run 2.5 miles
Tue: Routine Practice; Shoulders
Wed: Run/Walk Intervals (with client) 30 minutes
Thu: Routine Practice; Sprints
Fri: Legs; Shoulders/Delts/Tris
Sat: Routine
Sun: Rest
Food for the week:
Carbs M & W at 85g. Tu & Th at 100g. F will go up to 125g.
Weigh in Saturday morning!
Mon: Back/Biceps; Run 2.5 miles
Tue: Routine Practice; Shoulders
Wed: Run/Walk Intervals (with client) 30 minutes
Thu: Routine Practice; Sprints
Fri: Legs; Shoulders/Delts/Tris
Sat: Routine
Sun: Rest
Food for the week:
Carbs M & W at 85g. Tu & Th at 100g. F will go up to 125g.
Weigh in Saturday morning!
Friday, May 23, 2008
Please Vote for Me!
I am entered in the BodySport and Garbage Nutrition model search competition. Voting is open online and you can vote multiple times daily. Here's the direct link - show your favorite fitness blogger some love! ;)
Click here to vote!
Thursday, May 22, 2008
Fit Figures Girls Hit the Stage!
I am so proud of my girls... they have been working hard! Congrats to these lovely ladies on their recent accomplishments:
Heather Peterson - NPC Junior USA Figure F Class
Katie Gallagher - OCB East Coast Regionals, Figure Novice Short 1st and Figure Open Short 2nd
Cherri Gregg - NPC, Figure Tall 5th
And coming up soon...
Kerry Potter - May 24, INBF Blacksburg Figure
Andrea Fountaine - June 14, NPC East Coast
Tamra Bullard - June 14, NPC East Coast
Good luck ladies and keep training hard!
Heather Peterson - NPC Junior USA Figure F Class
Katie Gallagher - OCB East Coast Regionals, Figure Novice Short 1st and Figure Open Short 2nd
Cherri Gregg - NPC, Figure Tall 5th
And coming up soon...
Kerry Potter - May 24, INBF Blacksburg Figure
Andrea Fountaine - June 14, NPC East Coast
Tamra Bullard - June 14, NPC East Coast
Good luck ladies and keep training hard!
Wednesday, May 21, 2008
Looking Forward
Pressing On from Jr USAs to Jr Nationals!
After a great time and a great showing at Junior USAs (and a few days rest and FOOD!), I am ready to buckle down and charge full speed ahead to the Junior Nationals. Four and a half weeks from now, I will be on stage in Chicago presenting my best routine and best physique. I am eager to beat my conditioning from last year's Nationals, which was my best thus far. It's not that I haven't been working hard up to this point, oh - I have! But with a 4-week stagnation period where I had to tweak and alter to get my stubborn body to release bodyfat, I was left with too little time to peak my physique at the condition I wanted it. It was enough for a win last weekend, but I need to justify myself in Chicago! Goal is to be at least 4 and up to 6 lbs. lighter. This weight guess is on the assumption that I haven't gained an ounce of muscle since November, which probably isn't true, but just in case it is I don't want to under-estimate where I need to be. The adductors and glute-ham tie-in shall be revealed shortly!
Tuesday, May 13, 2008
Ready to go!
Feeling very good about where I am. Weight is 139.9 this morning. I am much tighter all-around and managed to fill out a great deal by slowly upping the calories over the past 2 weeks and carb-cycling. Last all-out routine practice today and it went great! Got the new moves down to the newly sped-up music. Had tons of energy and noticed no depletion after running through the entire routine. Hopefully I can duplicate this on Saturday!
I'm heading down to Charleston on Thursday early afternoon. It's an 8-hour drive, so with 2 gallons of water for the day there will be plenty of pee breaks! I like to relax and not rush during the last few days, so I'm giving myself that extra day and plenty of time to drive down. Jan Tana is doing my color and EccoGioia is doing my hair, so I don't have to worry about having time to do any of that.
I heard 5 days ago that there were about 17 fitness competitors registered so far. It should be a nice turnout then! 3 classes, maybe about 6-8 girls per class if they are evenly split, but they usually never are. I know I will show better than my last show - I am already better than I was then by far. Hopefully the judges recognize my improvements and hopefully it's good enough in the field to get a top 3 placing! But, you never know these things until you see who is there and how everyone performs that day. I am definitely satisfied with where I am now; at this point it's just about getting my peak right without being too depleted or too flat. I feel great about where I am now - was a little ahead this morning so I was forced to add in some more carbs - oh, darn! :)
Wish me luck, I am ready to have a blast in SC regardless of the placings.
xoxo
Lissa
I'm heading down to Charleston on Thursday early afternoon. It's an 8-hour drive, so with 2 gallons of water for the day there will be plenty of pee breaks! I like to relax and not rush during the last few days, so I'm giving myself that extra day and plenty of time to drive down. Jan Tana is doing my color and EccoGioia is doing my hair, so I don't have to worry about having time to do any of that.
I heard 5 days ago that there were about 17 fitness competitors registered so far. It should be a nice turnout then! 3 classes, maybe about 6-8 girls per class if they are evenly split, but they usually never are. I know I will show better than my last show - I am already better than I was then by far. Hopefully the judges recognize my improvements and hopefully it's good enough in the field to get a top 3 placing! But, you never know these things until you see who is there and how everyone performs that day. I am definitely satisfied with where I am now; at this point it's just about getting my peak right without being too depleted or too flat. I feel great about where I am now - was a little ahead this morning so I was forced to add in some more carbs - oh, darn! :)
Wish me luck, I am ready to have a blast in SC regardless of the placings.
xoxo
Lissa
Thursday, May 08, 2008
Looking Good, Feeling Crappy!
Something's going right, because I feel like garbage! The new carb-cycling plan and slightly higher calories is working fantastically. My metabolism is kicking up and I am down another 1/2 lb. (Goal is 139 by Saturday morning, got 1.5 lbs. to go!) Practiced posing today with Heather (she's competing in tall class Figure) and am very happy with the fast progress I've made between last week and this week. Lines in quads and hip flexors are deeper, waist is smaller and tighter, shoulders and arms are tighter and fuller, and glutes/hams are smaller and tighter.
The new changes I made to my routine are working out great. I ran through it twice today on I don't know what energy, and it was nearly flawless both times through. I have yet to try it with the newly sped-up music; that will be done Saturday morning. Only 9 days to go!!!
The new changes I made to my routine are working out great. I ran through it twice today on I don't know what energy, and it was nearly flawless both times through. I have yet to try it with the newly sped-up music; that will be done Saturday morning. Only 9 days to go!!!
Wednesday, May 07, 2008
Post-Pittsburgh & the Way Ahead
Well, one show down, two to go for the season! This was a great warmup, and I have to say 4 weeks ago I did not think I'd show as well as I did. I had a 4-week halt in progress and had to really examine my diet and change things around to re-jump my metabolism. I managed to lose about 5 lbs. during the last 2 1/2 weeks of prep and my show day weight was around 138 lbs. I knew going into it I was not at my best condition, but I still feel that I was presentable. I had a great time performing my newly improved fitness routine, and made a few changes to the end for the next show. So between now and Junior USAs, which is only 10 more days away, the only change is to be very strict on a carb cycling diet and lose as much bodyfat as I can b/w this show and next. I'm already down 2 lbs. since a week ago, and my goal going into peak week this Saturday is 139 lbs. (141.1 today). As I know all too well, you can't force these things and your body responds how it wants. To facilitate as much loss as possible, I'm cycling on 50g, 75g and 100g of carbs every 3 days.
Here's a pic of the fitness lineup at the Pittsburgh show this past weekend, courtesy of Bill Comstock at Muscular Development:
Here's a pic of the fitness lineup at the Pittsburgh show this past weekend, courtesy of Bill Comstock at Muscular Development:
Monday, April 21, 2008
Posing Class, Training and Rotator Cuff
Sunday was my Fit Figures Team posing class. We had a great turnout! 5 women attended the posing (two team members) and one of my girls brought along her training and one of his employees to observe the workings of figure posing. The girls have been working hard, and it's fun to see their physiques progress month to month. It gives me a great chance to fine tune my presentation, as well.
Training is still training. Some days I feel like it, some I don't. Today is a "don't " day, with the crappy weather, but you gotta do what you gotta do. Diet is still going well. Not starving but ready to eat(!) and my cravings are very much under control. Rearranged split this week partly because of injury (see below) and to mirror my training for peak week next week. Here's the outlook:
Mon: Legs; Cardio
Tue: Routine; Cardio
Wed: Back/Bis; Cardio
Thu: Routine; Cardio
Fri: Shoulders/Chest; Routine (short)
Sat: Start Peak Week
*I'll likely be skipping tomorrow night's and Friday's gymnastics classes to let me shoulder recoup. So, gotta sub it with regular old cardio (blah!). Will be doing my routine on the hardwood floor this week to get used to the lack of spring and beating my body into the ground - fun fun!
Somehow, Friday afternoon, I managed to strain my left rotator cuff. NOT COOL two weeks out from a show! I am nursing it, and I do have a lot more range of motion now (about 80%), but I'm not sure if I'll be able to pull off a fitness routine. Seeing my doc Wednesday and my Chiro/Soft Tissue/Rehab guru Friday. I may just have to compete in Figure, which at least would give me an outlet instead of wasting my entire prep so far, but I'd still be disappointed if I couldn't show off my new routine!
Praying and hanging in there,
Lissa
Training is still training. Some days I feel like it, some I don't. Today is a "don't " day, with the crappy weather, but you gotta do what you gotta do. Diet is still going well. Not starving but ready to eat(!) and my cravings are very much under control. Rearranged split this week partly because of injury (see below) and to mirror my training for peak week next week. Here's the outlook:
Mon: Legs; Cardio
Tue: Routine; Cardio
Wed: Back/Bis; Cardio
Thu: Routine; Cardio
Fri: Shoulders/Chest; Routine (short)
Sat: Start Peak Week
*I'll likely be skipping tomorrow night's and Friday's gymnastics classes to let me shoulder recoup. So, gotta sub it with regular old cardio (blah!). Will be doing my routine on the hardwood floor this week to get used to the lack of spring and beating my body into the ground - fun fun!
Somehow, Friday afternoon, I managed to strain my left rotator cuff. NOT COOL two weeks out from a show! I am nursing it, and I do have a lot more range of motion now (about 80%), but I'm not sure if I'll be able to pull off a fitness routine. Seeing my doc Wednesday and my Chiro/Soft Tissue/Rehab guru Friday. I may just have to compete in Figure, which at least would give me an outlet instead of wasting my entire prep so far, but I'd still be disappointed if I couldn't show off my new routine!
Praying and hanging in there,
Lissa
Friday, April 18, 2008
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
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
Monday, April 14, 2008
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.
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.
Wednesday, April 09, 2008
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)
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)
Monday, April 07, 2008
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.
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.
Monday, March 31, 2008
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!
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!
Friday, March 28, 2008
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!
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!
Tuesday, March 25, 2008
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!
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
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
Friday, March 21, 2008
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
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
Wednesday, March 19, 2008
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!
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!
Saturday, March 08, 2008
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.
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.
Monday, February 25, 2008
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!
-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!
Thursday, February 21, 2008
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!
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!
Wednesday, February 13, 2008
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
www.hardbody.com/news
Tuesday, February 12, 2008
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! :)
My deep thought for the day! :)
Monday, February 11, 2008
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
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
Wednesday, January 30, 2008
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.
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!
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!
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