Competition Blues

November 26, 2013 By Laura

When a big event ends it’s a little sad.

What do I DO if I’m not planning and prepping?!

Rest is a good thing, but it can be a hard thing to swallow. I’ve heard people talk about feeling down after races, weddings, babies… and competitions. This time around I’m feeling it more than I did before. I think it’s because I know it’s going to be a long time before I compete again (more on that below).

Today’s Work It Out is my attempt to get over it by focusing on lessons learned at Kentucky Muscle and The Rocky, and getting excited to make improvements.

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Season 2 Lessons Learned

1. Support is Invaluable

Having my trainer and 2 very good friends around throughout the process made it 100x easier. Surround yourself with positive people, even better if they can empathize. Heather and Lisa are versatile friends – they were the perfect partners-in-crime in Napa for my 30th and for competing!

Check out the transformation from July to November (photo-editing courtesy Heather):

From Napa to the stage

2. Big Shows are Tough

I’m not talking just the level of competition (though it is harder). I’m talking mentally. They are long, long days. The Rocky show was the most disorganized situation I’ve ever seen. They let too many people enter, causing the show to run so far behind that my group was just getting on stage for pre-judging when the evening show was supposed to begin. That show began 2 hours late… by the time we went to stage again I no longer cared even a little bit.

It was an exercise in patience, rolling with the punches. Thank you for the lesson… but never will I ever do a Colorado show again. In near-ish the future I plan to stick to smaller shows. If you chose them right, they are still competitive but you don’t end up wasting so much time. I get that they want to make money, but there needs to be a cut off for entries. It’s not fair to the athletes or the people who buy tickets.

3. Celebrate Small Victories

Not placing Top 5 doesn’t mean you can celebrate the small victories. It’s no secret that I hate posing. It’s as far out of my comfort zone as you can get. Lisa, who has seen me almost since day 1, watched me in Colorado and said it’s the best I’ve never done.

Now I need to work on GROWING…

4. Growth Takes Time

I’ve gained a lot over the past 2 years, but I’m still too small. I feel like I look big in the gym lifting, but then you put me next to the other women and I look tiny. My trainer, Steve, has been telling me I need to take a year off to really grow. Competing every 6 months or so means I cut too often and lose some of the gains I make.

Steve and me

So I’ve decided to listen to Steve’s advice. I’m taking a year off to grow. This is contributing to the “blues” because I love having a goal line.

(I’m not always the best listener ← understatement of the year.)

5. Food is Good

My nutrition plan leading up to competition wasn’t so restrictive that I was miserable. You CAN compete in a healthy way. It doesn’t have to be tilapia and asparagus (click here for the “why” on asparagus) for months. You never need to be hungry (I stayed full!).

Towards the end you do need to keep with super clean and avoid anything that could bloat. For me, that meant a couple of weeks that were heavy on the white fish and asparagus. I cooked 2 pans of it for Heather and me the day before our competition!

Photo courtesy of Heather, whose spice drawer I could move into.

The happy part about a bulk year is that I get to have alllll the foods!

Heather’s husband, Kirk, help me kick it off right when he made smoked salmon and eggs benedict for us the morning after the competition. I am still dreaming of this:

#yolkporn

“I can’t wait to find out what happens on page number two.” ~Jennifer Nettles, Page #2

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Check out Heather’s Rocky recap here. I’m excited she’s already planning her return to the stage!

Have you ever experience the post-event blues? What do you do to cheer up?

Who is on your support team? Tell them how thankful you are this week!

Work It Out: 15 Minutes Is All It Takes

November 5, 2013 By Laura

Who doesn’t love a quickie?

Cardio! What are you thinking?!

In my last couple of weeks of competition prep I’ve added cardio. 15 minutes per day, high intensity. Normally I run sprints but – of course – I pulled my hamstring. No more sprints.

In effort to get my cardio in, I’ve had to adjust. This week’s Work It Out is dedicated to my back up plan.

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I dislike forced cardio. Some days when I’m antsy or when the weather is nice I love a good run, but when it’s prescribed I’m less enthusiastic.

Mindset is important. I get up in the morning and get it done. 15 minutes of fasted cardio. 15 minutes is all it takes is my mantra.

You can do anything for 15 minutes!

You are probably familiar with most of these moves. When you do the jumping jack and running portions, do them quickly to ensure you keep the intensity up.

Wacky Jacks may be the one you haven’t tried. I “borrowed” it from my P90X days. What I like about them is that they work your core too. You start like a regular jumping jack with your hands behind head. Then drive your elbow to the hip or knee, jumping to alternating sides. Click here for a quick video demo.

Pop Squats I’ve talked about before here in the Save Your Knees Work It Out. I love these for the burst of energy. They are great for the buns!

Note: You can modify these movement to accommodate your specific needs or limitations. For instance, do the push ups from your knees, or replace pop squats with regular squats. Listen to your body. If it hurts, stop. NO need to be a super hero and risk injury!

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With a few days left till my competition, I’m doing these or getting on the elliptical doing intervals, forward and backward, every day!

What is your favorite “quickie” exercise?

Do you prefer cardio or lifting? Neither? Both?

Work it Out: My Fitness Journey

October 22, 2013 By Laura

Life is a jungle gym.

And I like monkeying around.

One of the biggest lessons I’ve learned lately is life isn’t linear. This sounds obvious even as I write it, but over and over I’ve been surprised when my carefully laid plains deviate from the path I’ve plotted. Things change – you grow up. You learn new skills. You have setbacks. Life happens.

Plan changes have happened in all aspects of my life – career, relationships, fitness, etc. – and I’m sure you’ve experienced the same. I gt a lot of questions about how I began competing, so today’s Work It Out is my fitness journey. My jungle gym.

Before I get into it, I want to be very clear that this is my path. I’ve done things that were right and that were wrong. Some are tender subjects; they were part of my journey. I know you all have your own stories. I simply submit that I hope no matter where you are in your journey, that you stay true to yourself and have FUN. No regrets.

I love a competition. Sports, spelling bees, pie eating… you name it, I’m up for the challenge. It’s how I’m wired. This has taken me on many a fun ride in my life.

Related to fitness, I have tried just about any sport you can think of. I was lucky to have parents who encouraged me to sign up for all sorts of things – from ice skating to horseback riding to softball. Softball stuck – I still play every season!

Years later I still morn the day that bat broke.

In my college years, I wasn’t very active unless you count partying and working. I was a bartender. I smoked, drank too much, and ate crap. Not surprisingly, I gained the “freshman 15” (and the sophomore 15) and was always tired. When my dad was diagnosed with terminal cancer something clicked in my head. His disease wasn’t related to unhealthy living; he had actually lost a ton of weight through diet and exercise a few years prior and never smoked a day in his life.

The message that life is short came loud and clear to me. While my dad was getting treatments he continued light exercise to keep strength that allowed him to turn 6 months into 4.5 years with the disease. Through his example, I was inspired to clean up my act a bit and started workout out casually. It wasn’t a total turnaround… but it was a start.

Which beer shall I drink first…

Fast forward a few years and I discovered a new passion – roller derby. I only wish my dad had been around to see that! I had a blast, met some really cool people, and skated about 12 hours a week. It was thrilling. I’d found a sport I loved again!

It also proved to myself that it is impossible to out exercise a bad diet. I was doing intense workouts nearly daily but gaining weight. I am not saying I was “fat,” but I wasn’t healthy and, more importantly, I didn’t feel good.

Looking at my unhealthy habits, I decided it was time for a cleanse. It was the derby off-season and I took the opportunity to give my body a break from getting beat up (literally and figuratively). 21 days of clean eating was amazing for me. I reset some habits, had boundless energy again, and I learned to love running.

That Thanksgiving I ran a 10K with my baby sister and my mom!

Then came a new season of derby. I was still doing really well with healthy living and had come back for the next season with more energy and passion and ever. Whatever was in stow, I was ready to jump on it. Life had other plans.

I broke my jaw during an expo bout (bout = a roller derby game). It was miserable. I looked like Jay Leno and it cost me a pretty important trip in my new job.

6 weeks later my jaw was as good as new but I decided it was time to find something a little safer. Plus, I’d lost a TON of weight from not being able to eat solids, which was not good for playing a contact sport. I looked unhealthy, and I’d basically forgotten how to eat. All I’d been able to have was soup, pureed oatmeal, and smoothies!

I struggled with the aftermath of that injury for a while. Rather than derby, I ran all the time. I was faster and going longer than ever, but – even though I was eating – my new teeny body couldn’t keep up. When you are at a deficit and continue to workout at the level you were before… well, you are just going to get skinnier (read: my mom was worried sick).

I almost didn’t post this pic. It pains me to look at it… but it’s what happened.

Unrelated to that, my knee decided to give out. I got half a mile into a run and was in so much pain I had to stop. The doctor told me my PCL was hanging on by a thread and if I wanted to run distance again I’d need to have surgery. That may have been the best thing that could have happened to me.

Time for a new hobby! Instead of going under the knife, I decided to go the route of building. Body building. If I could build up my quads, my knee wouldn’t bother me in daily activity and running short distances. I’d always loved lifting weights and had done a round or two of P90X, so it seemed to be the perfect next bar to grab.

Two and a half years ago I met with my trainer the first time and started down the path of something that would forever change my life. Lifting feels like it did when I fell in love with softball – I look forward to going to the gym, I want to talk strategy with anyone who will listen… it’s my passion!

Lisa and me at Palmetto – both Top 5!

Since then, I’ve gained 10 solid pounds of muscle, ~~2 pounds of boob,~~ and competed in 2 figure competitions. Much to my surprise I placed in both! Rounds 3 and 4 are in 3 and 4 weeks… they are on very competitive stages, but I’m excited just to have the experience. I’ve been watching the success of others around me and am stoked (do people still say that?) for the off season and a sold year of building.

I feel great: inspired, focused, and having fun.

The Bottom Line

Fitness looks like a million different things. What you do isn’t important, as long as it’s something you love and something that contributes to your health. Don’t be afraid to change your course as you evolve. Yoga, walking, lifting, cross-fitting… whatever. Find something you are passionate about and embrace it.

Having been both active and inactive to my detriment, I can promise you that finding balance and the thing that turns you on will make all the difference. That high, that endorphin rush, is sheer joy. It’s worth it to make time for it.

YOU are worth it.

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Need some inspiration? Check out this post full of inspiring athletes from all walks of life.

Have you always been “healthy,” or was there a turning point for you?

What brings you joy?

Hard Core + Muesli Fusion Giveaway

October 1, 2013 By Laura

I’m sure my washboard abs are in there somewhere.

Too bad I can’t just go to the fridge for that 6-pack…

I’m in the homestretch for my next figure competition. My abs have 5 weeks to make their appearance. They are always, always fashionably late. Today’s Work It Out is a quick overview of my new ab strategy (it’s working!!!).

Let me bring by giving you my top ab secret: abs are made in the kitchen. There is no way around this. You’re diet must be on point unless you are one of those naturally blessed people ~~who I want to kill~~. I was not blessed. I have a short torso. When I gain, it’s always in my stomach first. Why can’t it go to my ~~boobs~~ quads?!

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We’ll come back to the kitchen in a bit. First, let’s talk exercise.

I lack the patience to do a ton of dedicated core work back-to-back. I also lack the patience to rest between sets (except on leg day when I’m begging to rest). My solution is to combine them!

Every other day I work core moves into my upper body workouts. Rather than stand around between each set, I drop to the ground and do 25 ab reps. My arms rest while I do core, and my core rests while I do arms! Yes, you do use each as a secondary muscle, but it’s not so much that you’re sacrificing quality.

If I do 6 exercises, 4 sets each, I’ve done 600 core exercises by the end!

While I plan you workout, I select 4 core moves to perform. After weight set 1, I do core exercise 1. After weight set 2, I do core exercise 2, and so on. Here’s a “how to” for the group of 4 that I’ve been loving lately:

Body Rocks (thanks to Heather for this idea)

In and Outs

Stability Ball Sit-Ups

Figure Eights

Note: Don’t do this every day. Your abs need time to rest and recover just like any other body part!

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Back to the kitchen. There are several foods that are particularly guilty of being junk food in healthy clothing. Flavored yogurts (sugar bombs), deli meat (infested with preservatives and sodium), and granola (again with the sugar) are big ones.

For today’s “Favorite Things Anniversary Week Giveaway,” I want to share my favorite granola with you. I was first introduced to Muesli Fusion at Blend last spring. Always the skeptic, the first thing I did was read the label. Lo and behold, it’s not a junk food in disguise! Bonus: they have gluten-fee option!

I love using it to top my post-workout protein smoothie bowls. It gives my the carbs I need to refuel and adds some texture to my smoothie.

Athlete’s Fuel is my favorite – it has 7 grams of protein and only 3 grams of sugar per serving!

Want to try it for yourself? Muesli Fusion is offering a $50 gift code to one of you.* With that much money, you can try a few flavors!

*Again, this is not a sponsored giveaway. I reached out to my favorite brands and ~~begged~~ asked nicely for a giveaway opportunity so you can try them out too.

a Rafflecopter giveaway

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Don’t forget – there’s still time to enter the NuNaturals giveaway! And, speaking of birthdays, happy birthday to Lisa!!!

What is your favorite granola flavor?

Do you have the patience to do dedicated core work? Which moves are your favorite?

Fun with Supplements: SD Pharmaceuticals

September 24, 2013 By Laura

Supplements are a “mystery” to a lot of people.

Supplements are NOT steroids.

I’ve dedicated a post to the supplements I take in the past, but wanted to do a quick update today. Warning: this Work It Out is largely educational/exploration. If that bores you, check out this past post on The Gun Show. Biceps are my favorite thing to work out. 🙂

The following post is sponsored by FitFluential LLC on behalf of SD Pharmaceuticals.

In my previous supplements post I shared my reasons for taking the following. I still take each of these daily* (though I took a break while I was recovering from surgery since I wasn’t using my body in a way that needed them).

*Note: I’ve since switched Amino brands.

You guys know by know that I don’t shy away from experimenting with my diet and routines. When I was given the opportunity to try out some supplements from SD Pharmaceuticals, I was intrigued.

Some of the language used to describe the benefits gave me pause because I’m not on a weight loss mission. However, they have done some fantastic in-depth research and use the highest quality plant-based ingredients. The research on added benefits of these supplements to bodybuilders made me decide to give it a go.

Here’s what I was sent:

Dendrobium 600 – Derived from orchids; used in Chinese medicine as a tonic and strengthener; may increase congition, and promotes the health of the stomach, kidney, and lungs
Diindolylmethane – In the genus of plants that includes broccoli, cabbage, Brussels sprouts, cauliflower, and kale; supports healthy estrogen metabolism and hormonal balance
Garcinia Cambogia – Comes from a pumpkin-shaped fruit (yay pumpkin!); supports healthy serotonin levels and help reduce appetite; may impact enzymes related to fat metabolism
Green Coffee Bean – Green coffee beans (recently made famous by Dr. Oz) are coffee beans that have not yet been roasted, thus having higher chlorogenic acid levels; that component is thought to be responsible for inhibiting fat accumulation and assisting weight loss, as well as providing healthy antioxidants
Raspberry Ketone – From red raspberries (obv); antioxidant, may reduce fat absorption, increase calorie expenditure, and enhance fat breakdown

Supplements CAN be confusing. What to take, when to take it, how to combined it… that’s why I love that the company provides a downloadable stacking guide. ~~I need to be hand-held sometimes.~~

So does it work?

I don’t think I’ve been on them long enough to have major strength gains. I haven’t noticed a weight loss or a reduction in appetite. Again, that’s not my goal. I am extremely active and don’t have weight to lose, so I think my body overrides that effect. (Others have noticed bigger changes in terms of weight loss; check out this review.)

I HAVE noticed a general mood lift, which I attribute to the Dendrobium and Garcinia. I have more energy, but not in a caffeinated-I have-the-shakes-and-need-to-do-all-the-things way. I also didn’t have any trouble falling asleep after beginning these. Energy + sleep = awesome.

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There is NO magic pill. These things may assist you in reaching goals, but the only sure-fire way to get/stay fit is to eat right and exercise.

Do you take vitamins/supplements?

Would you be curious to try any of these?

Work It Out: Meal Prep

September 3, 2013 By Laura

Tuesday is the new Monday.

Why can’t this be a permanent thing?

Since Monday was a holiday, it became food prep day (usually Sunday). I get a lot of questions about what I prep for the week, so I am doing another kitchen-themed Work It Out.

I am diligent about prepping proteins and carbs on food prep day. Veggies most often I do as the week goes because I like then fresh and they don’t take long to put together.

Breakfast

First up is breakfast. This is a place I half-prep, often making bars or Baked Oatmeal To Go. This week it was bars. I’m going to see how this recipe keeps before I share it, but it was a Carrot Cake Protein Bar creation. Half I keep fresh and the other half I freeze to have as a quick grab in the future.

Carbohydrates

Then It’s on to the carbs. I always have Ezekial bread and edamame in the freezer for a quick add to lunch. Then I prep some sort of grain and my sweet potatoes and/or winter squashes.

This week I make kaboacha squash (this often gets the twice-roasted treatment), quinoa, and sweet potato.

Proteins

My proteins are a mix of turkey, chicken, and seafood. This week I baked a ton of chicken (some of which I will freeze – it was a LOT) and made turkey burgers.

Chicken is most often baked, and the turkey burgers are done on the George Foreman grill. This chicken recipe was another new experiment that I promise I’ll edit pics for and share. The burgers are a simple mix of salsa and onion.

If anyone can care an easy way to clean the George Forman, I’d love you forever.

The seafood this week is a yellowtail snapper and salmon sashimi. Most often, I bake seafood with a simple seasoning. Tonight I just drizzled it with lemon juice and added minced garlic and freshly ground black pepper.

You’ll see a few of my veggies in the pic too. I made more of my Tabbouleh Salad and cut up celery.

It may seem like a lot, but once you get the hang of it, the whole prep takes less than 2 hours. Plus you can do other things (like laundry) while you wait for the food to cook/cool.

Preparing my food at the beginning of the week saves me time (and stress) in the long run. When you eat 6-7 meals a day, food prep is a life saver.

For more on my staple foods, flavor adds, and typical grocery store buys, check out the No Shit Diet post. 🙂

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Yes, these pics are all via iPhone. This is another time-saver. #sorryimnotsorry

Do you prep food for the week? How much time does it take you?

What your favorite things to take to lunch?

Work It Out: Motivation & Inspiration

August 27, 2013 By Laura

Motivation is a key success factor in a fitness program.

And in life, for that matter.

We aren’t always 100%. That would be super human. When I’m struggling with motivation, I look for things that inspire me. That inspiration gets me fired up to Work It Out.

The need for motivation and inspiration isn’t limited to working out. I seek it out as it relates to recipe creation, work, relationship building, writing… even to fighting off procrastination.

There’s no better way to procrastinate than to surf the web seeking inspiration!

Places I Find Inspiration:

Magazines – I like Muscle & Fitness Hers, Food & Wine, Gourmet; I rip out the pages of the articles/pis I want to keep. Some are taped to my fridge…
Websites – In addition to a million blogs, check out sites like Lifehack and Greatist
Other People – Do you have a boss or friend that has a particularly positive energy? Call them up for a chat!
Your “Idols” – We all have a few people we want to be when we grown up. I have a couple related to fitness, and a few in the business world. Follow them on Facebook or Twitter; you get a “surprise” tidbit in your feed, and you can ~~stalk them~~ check in to see what they’re up to when you need a boost
Pinterest – Don’t laugh. I have a board just for Inspiration, and I browse it when I’m needing a boost
Music – You know the song that gets your foot tapping? The one you can’t help but bob your head to? BLAST IT!!!

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In addition to my general suggestions, here are some quotes that light a fire under me:

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” -Socrates

“Your biggest challenge isn’t someone else. It’s the ache in your lungs and the burning in your legs, and the voice inside you that yells ‘I CAN’T’. But you do not listen. You just push harder. Then you hear that voice fade away and start to whisper ‘I can.’ That’s the moment you discover that the person you thought you were is no match for the one you really are.”

“Life shrinks or expands in proportion to one’s courage.” -Anais Nin

“If you’re offered a seat on a rocket ship, you don’t ask what seat. You just get on.” -Sheryl Sandberg

I mentioned in my list above that I take inspiration from other blogs. Below are a few recent posts that have made me think:

Bonnie’s post on body image and her new motto, “Fitness for a Fuller Life”
Amanda’s 20 Ideas for Socializing Without Food (so timely as I head into competition mode!)
Thomas, a competitor and trainer at my gym, sent me a link to this post on his blog when I mentioned I was struggling with motivation (side note: dude is a beast)
Calee is always so good at keeping it in perspective; from her post: “Stop working out like it’s your job… Fitness should work for YOU. YOU should not be working for fitness.”

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I also love before and after stories. As hard as the path my seem, there’s always someone who’s come further. #noexcuses

Where do you find motivation/inspiration?

Who are your “Idols” – for fitness, career, life, etc?

Work It Out: Chest and Biceps

August 20, 2013 By Laura

It’s wrong to play favorites.

You know you have one.

There are ~~children~~ foods you like more than others, and the same goes for workouts. Try as I might to love leg day, my heart lies with Chest and Bicep day.

After last week’s Work It Out FAQ post, I received a lot of questions about what a typical week of workouts looks like for me. I thought it would be an easy post to throw together until I realized I’d actually neglected my favorite Day!

A typical week of workouts will come, but today’s Work It Out couldn’t be delayed – its high time I post my favorite workout.

And you all have to try it as a personal favor to me because I’m not allowed to do chest yet.

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Working out Chest and Biceps on the same day may seem odd to some of you. The more traditional school of thought is to do Bis/Tris and Chest/Back. I used to subscribe to that theory too.

The idea behind doing Chest/Bis together and Back/Tris together is that you use your Biceps as a secondary muscle for Back day, and Triceps as secondary on Chest day. By splitting them up, you are about to get more out of each muscle group. For example, if you do Chest with Tris, you will be fatigued before you should be on your Tri exercises because you used them while doing bench presses first.

People will argue any number of ways is “right.” Bottom line: Don’t be afraid to experiment and figure out what YOU like best.

On to the fun part! This is my favorite workout of all time. I hope you like it too!

Click the names for explanations:

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Check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!

What is your favorite workout?

Which muscle groups do you like to work together?

Competition Blues

Season 2 Lessons Learned

1. Support is Invaluable

2. Big Shows are Tough

3. Celebrate Small Victories

4. Growth Takes Time

5. Food is Good

Work It Out: 15 Minutes Is All It Takes

Work it Out: My Fitness Journey

The Bottom Line

Hard Core + Muesli Fusion Giveaway

Fun with Supplements: SD Pharmaceuticals

Here’s what I was sent:

So does it work?

Work It Out: Meal Prep

Breakfast

Carbohydrates

Proteins

Work It Out: Motivation & Inspiration

Places I Find Inspiration:

Work It Out: Chest and Biceps

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