Current Training

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

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

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

Ready to Roll in '08!

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

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

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

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

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

Merry Christmas!

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

Here is the definition taken from Dictionary.com:

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

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


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


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

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

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

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

Week 3 Training

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

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

Off Season Week 2

Week of Dec. 3 - Dec. 9

Mon: Rest
Tue: AM - Run (2.2 miles, 22:14); PM - Squat
Wed: Gymnastics
Thu: AM - Run (2.2 miles, 20:14); PM - Bench Press
Fri: Deadlift
Sat: Shoulder Press
Sun: Rest

Off Season Week 1

Here's the schedule for this week:

Monday: Squat
Tuesday: Bench
Wednesday: Run day - 2.25 miles on treadmill, 23 minutes
Thursday: Military Press (or Clean n Press)
Friday: Deadlift
Saturday: Run/Walk Cardio Combo (25 min.)
Sunday: Rest

Training - 'Big Four', Gymnastics, Running

Well I had a nice extended break over the past two weeks. I managed to get in 3 workouts each week but took 5 straight days of rest surrounding Thanksgiving. I think that's the biggest break I've had in about a year. :) This week starts the first of my new training phase. I am focusing on three main areas:

Lifting - Big Four - Will consist of the 4 basic lifts: squat, bench press, deadlift, military press and each workout will be followed with auxiliary work for the same and agonist body parts. Days: M, Tu, Th, F.

Gymnastics - I've been wanting to train my routine skills year-round but previously lacked the space, time, coach, and good health. I have all four of these now: my injuries are mostly healed, I am working from home full-time, I have a gymnastics center to train at and a coach available to give me private lessons. I should start next Wednesday and will work with him once a week indefinitely. Days: Wed

Running - To keep my weight down in the off-season and just to stay in good cardio shape, Dave and I are entering the Cherry Blossom Ten-Miler in April. So, I want to start running now and begin building up distance and lowering time in mid-January or so. For the rest of the year I'll try to run just 1-2 times per week (about 2-2.5 miles per session) to maintain, but the frequency will go way up starting in January. Days (not set strictly): Any days I'm available and feel like it!

Nationals Pictures

I had a GREAT time at Nationals! I placed 6th in the deepest class of fitness and was honored to compete among the nation's best. I will report more later, but here are loads of pics in the meantime.




I'm #21. Black/gold sparkly 1-piece and rust red/orange 2-piece.

HARDFITNESS.COM
Routine - http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/alissacarpio/routine/index.html
2-piece - http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/alissacarpio/twopiece/index.html
1-piece - http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/alissacarpio/onepiece/index.html

Comparisons
http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/comparisonsfitnessc/onepiece/index.html
http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/comparisonsfitnessc/twopiece/index.html


IRONMAN MAGAZINE
http://contests.ironmanmagazine.com/index.cfm?go2=contests_competitor&CompetitorID=8795
http://contests.ironmanmagazine.com/index.cfm?go2=comparisons&ContestYearID=783&DivisionName=Fitness


FLEX MAGAZINE
http://www.flexonline.com/news/268#
(Scroll down to women's fitness 1 piece and women's fitness 2piece)

MUSCULAR DEVELOPMENT MAGAZINE
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=14240&eventcode=1213

BODYBUILDING.COM
http://contest.bodybuilding.com/gallery/contest/2932/event/4/division/27/site/1/
http://contest.bodybuilding.com/gallery/contest/2932/event/4/division/27/site/2/

6 Days Out

Started peak week today. Weight this morning was 136.5. (Down 3.5 lbs. from my last show 4 weeks ago.) Measurements dropped drastically - went from 37.5" bust to 36", 31.5" band to 30", 37.5" hips to 36", and waist is 26.5". On a 5'7" frame those are pretty good! I feel I've met my goal for conditioning and just need to time my peak right to come in at my all-time best - woohoo!

8.5 Days Out... I am ready!

This has been the best prep experience in my 5 years of competing. I am calm, relaxed, composed and poised to rock the stage in Dallas! I know many of us Type A's get the "more is better" mindset and I did nearly the opposite this year... taking rest days when I should train, adding in carbs when I felt I needed them and eating "forbidden" foods up to 2 weeks out. Well, I will be presenting my most complete, conditioned physique, best presentation, and by far most entertaining, difficult and energetic fitness routine. All while ENJOYING the process (as much as one can enjoy a process such as this!). I have made some big changes this year and I'm pretty sure they will serve me well in the eyes of the judges, but even if not I am very happy and satisfied with all the hard work and improvements that year off garnered me. And, I am proud to say I am doing it as a 100% natural athlete!

On track for Nationals

Wow, I am only 13 days out! What happened in the last year?! It flew by like a vapor in the wind. I can say I have never been this calm and prepared prior to a show, especially a show of this caliber. By God's grace He has brought me through some rough circumstances to mold me and develop my character. Of course, we always like to win, but I am going into the show to have fun and do my best. Hopefully that will result in a pro card, but if not that's OK because I will continue competing and improving regardless. And... I get to throw down for Thanksgiving, pro card or not! wink.gif

It's funny, once I got my life right by putting God first, my perspective on life and every situation has completely changed. Now, rather than changing the situation, I am able to remain neutral in whatever circumstance and know that it doesn't matter what happens, because God is with me, and my eternal life is secure in Him. Kinda makes everything else seem rather trivial from the eternal perspective.

Thanks to you all for being supportive and for keeping me inspired and motivated. We all learn from and feed each other, which is another reason I love this sport!

Progress Update - Since the MD show on Oct. 13, my physique is much tighter and sharper, and I've gone down approximately 3 lbs. (137.7) I hope to weigh in at 135 prior to starting peak week next Saturday. After running my routine at the Yorton, I am confident in my conditioning/endurance, and have been working on fine tuning and cleaning up the flow of the transitions. It's been a great and fairly easy contest prep! For peak week, my plan is to be a bit more generous/risky with my early-week carb-up and start carbing Friday morning so I'm full and tight enough for Friday PM prejudging. Let's hope it works! smile.gif

A few changes to be made

I thought on it for a few days, and with the perspectives of a few good friends slightly altered my game plan for the next 4 1/2 weeks prep for Nationals.

-Leg training: slightly lower weight and up intensity; add plyos and 2nd lower-body plyo workout
-Cardio: 2 full-blown routine practices (currently doing this), 1 mini practice (opt) or Run, Run 3x per week
-Diet: I was VERY low carb before, going between 50-75g every day. I plan to cycle b/c I think the higher days will help me come in harder and fuller. I will go up to 100g probably twice a week.

Other than that, it's just stick to what I do for the next month. I will alter my peak week diet a bit and begin carbing up earlier, and also since prejudging is Friday night it will change some things.

Post-comp reflections & the way ahead

Well, it's two days after my show and I have to say it was one of the best experiences of my life. Why? Other than trying to focus on the anxiety of winning, I already knew going into the show that my true identity and worth was already defined and rooted and would not change based on the outcome of the show. For once, I had no stress and felt joy and peace as I focused on having fun, being friendly, encouraging others, and simply performing my routine with enjoyment. I had time to reflect on my personal journey - the discipline, effort and hard work that, through God-given strength, I was able to endure with very little difficulty and to stay balanced and focused on my personal relationships and responsibilities. Thank God for his grace and strength! I hope to continue to be able to bless myself and others through my passion and love for this sport. It is a blessing that I have been given the physical and mental strength and tools to participate in such a rewarding activity, and to be able to reflect God's glory and be an example of Christ to others.

And once I realized all of this, I decided that my prep will not change over the next 5 weeks until the Nationals. I will "do what I do" and keep working hard and improving, week by week, and hope to have another awesome experience in Dallas!

Thanks for listening and sticking with me through my journey. And special thanks to Heather M. for letting me know she reads (and actually enjoys) my silly little journal. ;)

Alissa

7 Days Out...

Well it seems like I just typed the first entry in here just a month or so ago - wow, how time flies! My warm up show is under 2 weeks away. I debated doing a local show before Nationals... many warn against it as you can "tarnish your reputation" if a black horse shows up and you don't win. Well, I opted to ignore the naysayers for several reasons: first, I wanted my local family and friends to be able to see me compete since I haven't done a local show since 2004; second, I am focusing on competing for fun and not as much heavy pressure; third, it's cheaper!

Anyway, I am so blessed to have my friend Heather doing this show with me. She's a trooper and competed in Late July and early August but is hanging on so we can do this show together! My closest friends and family will be there, so I want to go into this show with no pressure (or as little as possible) and just enjoy the day and reflect on the journey thus far.

As for how I look/feel, I've never felt more composed and at peace, and I believe my physique is on point - not too big/hard but good conditioning. That's all I can do, is control how I come in. My weight today was 139.8 - can't believe my off-season high was around 163 *gasp!* I'm a bit scared to do my own peak week diet, but I've done it all this far so I have to be sure of myself and ignore the doubts and indecision that tries to creep in.

Thanks to those of you who are tracking with me and reading my babbling nonsense.

xoxo
Lissa

Weekly Training

I'm now just under 4 weeks out from the warmup show and 9 weeks out from NATIONALS! Decided to start logging my training on paper so I can keep track of how many sessions of what I am doing, now that I'm increasing the frequency. Running is back in and I am going to add in a 3rd weekly routine practice, once I can get to the gymnastics facility to train.

Mon: AM - Shoulders; PM - 25 min. Run
Tue: PM - 60 min. Fitness Routine (conditioning-focused)
Wed: AM - Back, Calves; PM 25 min. Fitness Routine
Thu: AM - 30 min. Fitness Routine, 30 min. kettlebell conditioning
Fri: AM - Gymnastics; PM - Legs
*Second run will be Wed or Fri

Feeling Great!

Sorry I haven't posted in a while - a few of you have been "bugging" me. ;)

I am doing GREAT. I had my wisdom teeth (all 4, 2 were impacted) pulled 1 1/2 weeks ago and had to stall on diet/training for about 5 days, but I am in full gear and hard-charging now!

This is my 3rd day at the house working from my home office and I can't believe how BUSY I am. I'm busier than I was working at NGB, because I have so many things to do that my brain thought of over the past 6 months and put on hold until I had time, which is now. I am loving it though! It will be a learning experience to find a balance and set my schedule and will probably take a few weeks to find a comfortable rhythm.

OK, about show prep. I am 4.5 weeks out from my warm-up show. I feel a lot different going into this one. I don't feel RIPPED but I do feel lean and tight. It's kind of odd. Maybe the muscle I put on in the off-season is skewing my image of how I should look right now. In any case, I am relaxed, not stressed or worried and will get to see what I need to tweak for Nationals in less than 10 weeks!

My weight as of yesterday is 143.7 and can you believe when I first started with my baseline beginning of June I was close to 160?! For this first show I will aim to come in slightly under 140, perhaps 138. I don't know for sure, I just tweak things as I go!

Fitness Routine is coming together quite nicely. Conditioning is much better than anticipated after a 2-week layoff due to the oral surgery. Strength and flexibility are there, just need to keep it all when I run all-out routines. And that, my friends, is nothing but ENDURANCE and kick-your-butt sport conditioning that makes you want to throw up and/or pass out. But, I LOVE it and would never willingly give up competing in Fitness!

Well, gotta get back to work but I'll try to check in next week with updated pics from my two photoshoots (one 2 weeks ago and one this coming Saturday).

God Bless!
Alissa

7.5 Weeks Out

Last weekend was a great time - Dave and I went camping in the Shenandoah Mountains aka "Blue Ridge." We had two killer hikes on Sunday that he called "stairmaster from hell" and I enjoyed (maybe a little too much!) some hot dogs and S'mores!

I am on the straight and narrow from here on out. I'm down to 146.1 (another half pound) and have been carb-depleting this week for a photo shoot tomorrow. The shoot will be fun, but I'm more eager to see my dieting progress so far since I don't have any pics yet!

Fitness routine is coming together. At practice yesterday, despite carb depletion, I had a crisp routine that flowed with lots of strength and energy. Endurance is still kickin' my butt but that is normal. Got 9 more weeks until my guest performance which is plenty of time to build it up (did it in 3 1/2 last year - THAT was suicide!).

Dave and I made a BIG decision within the past 2 weeks... I will quit my job at the Bureau and come back to working from home full-time with the Fit Figures business, and PT'ing at the gym and in-home part-time. We both feel that this is the direction God is leading me/us so that we can spend more time with each other and focus on keeping our marriage strong and healthy. Being a natural overachiever, I always pull myself in every direction and stretch myself too thin. I didn't realize the negative impact it was having on the rest of my life! I am excited and more than happy to give up my gobmint job if it means peace and stability in my life. Please pray for us that God provides what we need financially as we transition through this major step of life.

Thanks for reading! :)
Lissa

Weekly Update - 10 Weeks Out

Here we go again. Last week went well. Nothing very exciting - what can I say? I'm in the zone, trucking along. Can't do a weigh-in yet since I'm holding a lot of water due to my monthly visitor. Hopefully when I weigh in Friday I will be down around 146!

Routine training is going great. Just this week I really started to notice changes in everything pulling together. Skills are getting better and conditioning is drastically improving. It takes tons of patience to do fitness. You train long, hard hours and have little to show for it until 1-2 weeks later, then you start noticing gradual, subtle improvements.

Everything else is going good and is extremely uneventful - which is the way I like it. :)

Now under the 10 week mark for the Maryland Show, I feel confident that I will come in this season at my best ever. I'm usually 3-4 weeks behind where I am in my dieting right now, so I'm definitely a happy camper. :)

Weekly Update - Monday, July 30

12 weeks out... another week down and another 2 lbs. lost - woohoo! This prep is going GREAT so far. I hope I don't jinx myself. :)

I struggled at the beginning of the week. I figured I'd get in the 140's within the first day, but the scale didn't budge Tuesday, or Wednesday, or Thursday... I finally hit on Saturday, and weighed in again Sunday morning for the new low of... 148.6! So in 8 days I lost another 2.3 lbs. Yeah, I'm happy!

Training is going well. I'm trying to pace myself because my natural tendency is to keep going and pushing harder and for more, but if I do that this early on I'll burn myself out. I got all my workouts in this past week - 3 lifting sessions, 3 routine practices and 2 runs. Intensity was a little lower on my routine practices to avoid that burnout feeling, and so I could focus on little pieces of choreography and repetitions of strength moves. I decided to take this AM off from running, but I feel great and will be back in the gym tonight to train back and abs with my BF Andrea.

Started a new supplement on Saturday - Nutrex NIOX. My client Linda RAVES about this stuff, so I have to see what all the hype is about! It's a liqui-cap NO2 stimulant. I haven't noticed a stimulant effect from it, which is good for me, but I'm not sure it's making me fuller and harder yet. I think it's too early on to tell.

Wish me luck this week! I have another loaded schedule but I have no doubts God will bring me through it.

Weekly Update - Mon. July 23

Well, last week was a good solid week of training and diet that I can check off the list! Got all my priority workouts in and lost 2 lbs.! End of week weight was 150.9. Stayed clean on the weekends but didn't count anything. Had two cheat meals (one each Sat. and Sun.) - Mahi Mahi w/ broccoli & brown rice from T.G.I.F. and salad bar w/ broccoli/chicken/cheese quiche from Ruby Tuesday's.

This week is starting off good too, but today was my first hungry day. I guess you can only get so lean before it catches up with you. But, it's all part of prep. Can't weight to weigh-in this week and see the changes I've made. Definitely tighter already than last week. Middle abs are coming in and hips/thighs are still getting smaller.