Tag Archives: fit over 50

Building Phase Update

Hi!

The grind continues!  My job as a bodybuilder right now is to get bigger and stronger.  This isn’t the glamorous part – but this is the most important part.

 

The first few months after my last competition were all about recovery and healing.  Most people don’t really think about weight loss as “tissue loss”, but that’s exactly what happens.  Fat is tissue.  But so is everything else – muscle, tendons, ligaments, bones, organs…all tissues that may be damaged a little by a long bout of dieting.

 

Many bodybuilders get hurt in the months after a competition season because they don’t give themselves time and calories to recover.

 

However, I gained more weight than I was supposed to.  I’m about 40 lbs over stage right now.  I know there are “hard-core-I-stay-lean” competitors reading this right now who might be judging my process, so it is hard for me to admit that I lost control a little.  And as a former fat person, I’ve got mixed feelings about that.   I’m a little embarrassed.

 

I remind myself that I was cutting hard for the better part of two years and I’ve been “in control” for nine years.  I needed time to replace all kinds of tissue and I NEEDED a psychological break from the nutrition precision.  It was also important to be able to relax and enjoy the holidays and my birthday with my husband.  

 

That said – some of that 40 lbs is muscle.  🙂

 

No idea how much and I don’t really want to check just yet.  I’m enjoying my psychological break from caring.

 

So my data has to be based on what I see, how I feel, and gym performance.

 

My calculated bench press PR jumped up 20 lbs in 8 weeks!  I think I mentioned that before.  Still getting stronger.  Not testing again for about a month.

 

All upper body is growing.  Back is growing.  Glutes are growing.  Quads – I don’t know.  Been having some issues with knee pain, so I’ve been careful with my leg work.  I’m not injured – I think it’s the beginning of arthritis.  I’m 56 and have been lifting for almost 8 years, so I expected the joints to age a bit.

 

Started a mini cut this week just because I’m not comfortable being this heavy.  Clothes don’t fit and I don’t have a lot of endurance.  Weight isn’t great for the knees and feet, either.  The plan is to cut what I can until mid-June.  Over the next year, it’s important that I spend most of the time NOT in a calorie deficit. 

 

I am in the body-building phase for about another year.  Next competition season will be 2020.  Not sure which shows.  Just know I don’t want to compete next year.   Big plans for 2018-2019, though!

 


In other news...

Still working every day on building my new online tutoring business.  I’ve been making a lot of progress with website improvements, content creation, and social media marketing.  The learning curve is steep.  It’s also a bit weird to be an “unknown” in the world for the thing I’ve been doing for over 20 years.  Need to create an “online presence” as the business coaches say.

Regardless, I’m a good teacher and I enjoy teaching math to teenagers – which is a niche.  When I’m working with kids online, it is amazingly fun.  A…MAY…ZING!!

I’m really excited to be able to do this thing I enjoy in private practice – to focus on teaching and doing it on my own terms. 

(Schools do the best they can under some less-than-optimal conditions, so I don’t want to sound like I’m biting the hand that feeds me.  Over time, my philosophy about math instruction has changed.  I truly believe big classes are NOT the best way for teens to learn math.  Until schools can find a way to individualize, parents need to learn about the new options that are out there.  I know it was eye-opening for me!)    

 

Just in case you might be interested, a second business, one that is fitness-related, is in the works and should be ready to be launched by the end of the year.    

And there is that book I was supposed to write a couple years ago…


And then there’s this…

I spent a few months volunteering time to train a woman involved with the Rise and Grind program at my gym.  This program helps women recovering from addiction with regular exercise and nutrition.

 

For those of us who used the same approach to transform our own lives, this just makes sense.  But it’s so much more important considering the battle they wage – they aren’t just trying to get healthier – they are tearing away from dysfunction and recreating their lives.  The courage it takes to do that is impressive.  Remember how it felt to walk into a gym the first time?  Intimidating, right?  Now imagine what it must be like for one of these women.  It was humbling for me to participate as little as I did.  

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Please consider treating yourself to one of their t-shirts or hoodies.  I love mine!  The fabric is light and soft.  The logo is badass!

Contact Grant Denton (modeling his program’s new hoodies below) directly by visiting the Facebook page, @RiseandGrindReno.  If you do, will you do me a favor and let them know I sent you?  I’d like the Rise and Grind ladies to feel the LMS love and support – like HUGE bear hug!   Thank you!

 

 

 

 

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Filed under Bodybuilding Journal, Life, Teaching

Improvement Season Update and a New Business Introduction!

Long time, no see!  Sorry I’ve been quiet here on this blog.  Life has a lot of things happening right now.  I’m busier than I was during my competition season last summer and fall.

Improvement Season Update

Physically, I’m doing great.  I’m back to a healthy body weight.  Actually gained more than I intended.  The plan was 15 pounds.  But I didn’t feel “normal” again until I was up by 25.  And then I gained another 5.  My scale weight is fluctuating around 155 pounds now.  I’m working to maintain it there.

This scale weight, for this improvement season,  feels drastically different than it did at this point after my 2015 season.

Upper body lifts in the gym have been productive.  Eight weeks ago I tested my bench press.  Eight weeks ago I was still recovering from a long contest prep, so I didn’t expect much, but the calculated 1RM was still about what it’s always been – around 125.

By “always” I mean exactly that.  I remember a time when it jumped up to 128 and I was impressed by how many YEARS it took to go up 3 lbs.

Tested it this week again.  After 8 weeks, my calculated 1RM was 146.  Up 20 lbs in 2 months????

Yup.  Something is different.

I’m not super thrilled with extra body fat, but that’s how my body works.  When I’m anabolic, I grow.  I grow everything – not just muscle.  All tissues needed to recover.   Joints feel good, too.

There is that social pressure though, right?  I’m not immune.  No matter what anyone thinks, my reality is that I’m a bodybuilder, not a fitness model.   And it feels like I’m back under construction in a big way!!!  Yay!!

 

But can we just pause for a second and reflect on that bench.  A 20-pound increase in bench press in 2 months??  Who does that?  Hahahaha!

 

The Birthday I’ve Waited For

This Wednesday, February 14th, will be my 56th birthday.  This is the weird one.  My mother died when she was 56.  It’s going to be difficult come November when her death anniversary gets closer.  I think I better plan to do something epic for the day after that.  When I turned 50, I pulled a truck.

What to do?  What’s an appropriate physical challenge for outliving some superstitious date on the calendar?

 

Private Practice

The main reason I’ve been slacking on my blogging duties is because I’ve been working every spare minute on my new business – private, online teaching/tutoring.

I am retiring early from teaching after this school year.  It’s time to go for a lot of reasons – none of which have anything to do with a loss of passion for teaching.  It still feels like that’s my calling.  I enjoy teaching math to teenagers and not many people do.

However, being a government employee was never my calling.  That was what I needed to be if I wanted to be a teacher.

Times have changed.  Technology has advanced.  I can now go into private practice.  The plan is to retire next summer and begin working with students privately online.

I can only work with a few online students now because I’m still working full time and training.  Next August, private practice will be my full time passion-project.  That’s exciting!

The current task has been to create an online presence that reflects my real life experience.  That’s what I’ve been working on these last few months.

<Shameless cross-promotional marketing in 3…2…1…>

I would appreciate it if you would take a look at what I’ve created and give me any feedback you have…

www.onlinegeometrytutor.com

My new blog is www.onlinegeometrytutor.wordpress.com

My YouTube, Facebook, Instagram, and Pinterest pages are all called Online Geometry Tutor, too.

File Nov 18, 5 48 39 PMPinterest screenshot

Oh my.  It seems like a lot when I list it all in one spot.

It’s been a feat to create content that I can use in all these places.  That’s why, if you’re following on the LMS page, you’ve seen some of the Online Geometry Tutor inspirational quotes popping up.  I’ve got to multi-task!

I do need your help if you’re willing.

If I was your math teacher, or the teacher of your child, I would appreciate it if you would drop by the Facebook page and review with a star rating.  If you would be willing to write a review of what it was like to work with me, that would be helpful to parents who visit the page looking to find out more about me as a teacher.

Following and sharing pages and/or posts would also help parents find me.

My latest video…

 

My business plan is to start with the online teaching first, then launch something with fitness.   I’m still not sure what that is going to be, but I want to offer something that supports people with their own health transformation, but isn’t exactly the same as what other online coaches offer.  As soon as I know what that’s going to be, you’ll know.

There is also that book I’ve been asked to write…that’s been on the back burner until I “retire”.  Ha!  Doesn’t sound like retirement, does it?

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Filed under Bodybuilding Journal, Teaching

Guest Blogger Colin DeWaay: How to Use “Bad” Foods to (Finally) Reach Your Goals

Sure you can lose weight eating ice cream every day, but it’s not healthy.” This is probably the number one argument I hear from people who promote a strictly “clean eating” approach to dieting when I talk about flexible dieting or specifically my diet. I’m dead serious when I say there’s barely a day that goes by where I don’t eat ice cream (and before bed too, gasp.) So while physically it looks like I’m in pretty good shape, I guess I’m unhealthy (my health markers would say otherwise, for the record.)

Hey I get it, I used to be a clean eater too. I think the majority of people who start out do the same thing. After all we’re told all the time to avoid junk food and eat more veggies right? Besides, it’s certainly good and I encourage a large portion of anyone’s diet to by nutrient dense and whole foods. They’ll typically have more vitamins/minerals and be more satiating, not to mention have a higher thermic effect of food. But does that mean eating ice cream, pizza, cookies or a glass of wine in any amount is automatically unhealthy?

I’ll say this much… Foods like junk food, fast food, sugary snacks, etc. are void of micronutrients and aren’t very filling so they can be easy to overeat, but does that mean they’re unhealthy? Well I believe that requires some context. I truly believe no food, on it’s own, is unhealthy. Say for instance a person is literally starving to death. If they’re offered a pizza should they turn it down because it’s “not healthy?” Of course not, in fact those calories would be VERY healthy to them. Calories are a good thing, they give us energy and make us function. It’s when we go too far in one direction where it becomes a problem.

But what about someone who eats a balanced diet, is health conscious and exercises regularly? Is incorporating a little ice cream into their diet daily really unhealthy? Is any amount of “bad” food ALWAYS bad? After all the argument here is that eating certain foods is always unhealthy no matter what, right? Well research doesn’t exactly support that argument…

Let’s take a closer look at sugar. EVERYONE can agree sugar is bad right? In fact I’ve literally had people tell me sugar was “the devil” (not joking.) Well again, this requires context. Again, yes sugar is easy to over eat and void of nutrients. My precious ice cream certainly has sugar in it, so am I unhealthy? Well there was a study published in 1997 that looked at the effect of sugar in a diet when protein, carbs and fat were matched. (1) In one group sugar made up 4% of their calories and in the other group 43% of calories came from sugar. That was the difference of about 11 grams of sugar per day and 118! Guess what? At the end of the study both groups lost the same amount of weight, both showed decreases in depression, hunger, negative mood and increases in vigilance and positive mood. But remember, the argument is that you can lose weight, but it’s not healthy. Well both groups also saw the same improvements in blood pressure, blood glucose, thyroid hormones and markers of inflammation with the only difference between a slight advantage to the low sugar group (less than a 10% difference) in cholesterol and blood lips. Which I’d make the argument it was because fiber was not matched. There are also other studies that looked at the difference between complex and simple carbs (often looked at as “good” or “bad” carbs) where they found no difference in weight loss or blood lipids. (2,3,4)

Besides research showing positive results despite the actual types of foods eaten, there are number anecdotal subjects who went through extreme measures to prove no foods were bad so long as you ate below maintenance. Remember the documentary “Supersize Me?” The guy ate nothing but McDonald’s, didn’t control calories at all, stopped exercising and gained a bunch of weight. (Duh) The whole world screamed for McDonald’s to be shut down because it’s making the world fat. Well a guy by the name of John Cisna didn’t agree and set out to prove them wrong. He spent 6 months eating NOTHING but McDonald’s. Following a 2,000 calorie diet he ended up losing 56 lbs, saw his cholesterol drop from 249 to 190 and by the end of it all he had normal sodium and blood pressure levels.

Or how about Mark Haub, a professor of human nutrition, who spent 2 months on what he called the “Twinkie Diet” eating two thirds of his food from things like Twinkies, Oreos, Little Debbie snacks and sugary cereals? He lost 27 lbs, his LDL (“bad cholesterol”) dropped by 20% and his HDL (“good cholesterol”) increased by 20% while seeing his triglycerides drop by 39%.

Then there is a man who runs a YouTube channel called “Abs & Ice Cream” who recently spent 100 days eating 2000 calories worth of ice cream… (Plus about 500 calories from whey protein.) Every. Single. Day. When I heard about this, you better believe I was paying attention. Guess what? He lost 32 lbs, his triglycerides dropped 25 points, HDL went up 17 points, LDL went down 6 points, and they rated his overall cardiac risk factors and it went from 2.3 to 1.6. Eating 2,000 calories of ice cream every day! But yeah my one bowl is unhealthy…

But I digress.

What does all this tell us? Well we should go out and eat whatever the hell we want and just control calories! Okay no, that’s not what I’m saying at all. But it does show that you CAN eat foods most deem as “unhealthy” and still be healthy. Furthermore I think it CLEARLY shows that how much bodyfat you store is a much bigger health factor than the actual foods you eat. Again, I still think a major portion of your diet should be from nutritious foods, but at that doesn’t mean you need to, or even should avoid certain foods because you think they’re bad. We always have to remember weight loss isn’t just a physical thing, the psychological side of things is not only just as important, but in my opinion MORE important.

It doesn’t matter how “optimal” a diet is if you can’t stick to it.

It doesn’t matter how “optimal” a diet is if you can’t stick to it. I’ve given you these stats before but it’s worth mentioning over and over. The evidence of weight loss success (meaning keeping it off) is BLEAK. Almost everyone who becomes obese loses a significant amount of weight in their life. But of those people less than 5% keep the weight off long-term. (5) FIVE PERCENT. That is a staggering number. I believe a big reason is because nobody thinks about sustainability when they diet. It’s always this mad dash to the finish line. Cutting out all their favorite foods, starving themselves, never thinking about how they’ll maintain the weight when (or more like if) it comes off. It doesn’t matter what you do to lose the weight if you can’t keep doing it when the weight is gone. THIS is why I find it so important include foods you enjoy into your diet and learn about moderation. If you’re controlling your intake, especially if you’re matching calories, protein and fiber, the actual foods you eat mean next to nothing. It’s time to stop looking for magic foods and start looking for something a little more realistic. No foods by themselves inherently make you fat or thin, everything requires CONTEXT.

 

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For more information from Colin you may download this free guide to help give you some direction. This will also put you on an email newsletter where you’ll get daily emails. Warning – I tell you what you need to hear, not what you want to hear. So if you’re sensitive you may want to pass.

 

Colin DeWaay holds a personal training certification with the National Academy of Sports Medicine. He’s the owner of Colin DeWaay Training LLC, an online strength and nutrition consulting business that fully customizes training and nutrition programs for those interested in general fitness all the way up to advanced powerlifting programs. He specializes in helping people with a history of yoyo dieting create a more sustainable healthy lifestyle, improving metabolism through reverse dieting if necessary, and helping make binges a thing of the past by creating a healthy relationship with food utilizing flexible dieting. His goal is not to produce quick results, but to help produce realistic, sustainable results that last.

http://colindewaaytraining.com/

https://www.youtube.com/c/colindewaay

https://www.facebook.com/ColinDeWaayTraining/

 

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Filed under Guest Blog, Guest Blogs, Nutrition

2017 Prep Update: Reflections Before Moving Forward (Video Included)

“So how did you do?”

How do I explain how this was my favorite “last place” of all?  How does that make any sense when validation is supposed to be about a scorecard?  Four shows now and four last place finishes, but my truth now is…

IT. DOES. NOT. MATTER.

It’s been 11 days and when I think of my time on stage, I’m overwhelmed with JOY.   I felt a little like this after my first show in 2012 because that one was truly a celebration.  I didn’t feel much of anything except a little frustration after my 2013 show.  And, as many of you know, the 2015 show was a kick in the gut.  Every insecurity I had about participating in this sport was validated that day.  To come back from that, I spent two years doing intense introspection that led to some inspired changes in my teaching practice.  Had I not had that humiliating experience, I doubt I’d ever understand how a fixed mindset can poison everything we attempt to do.  That experience helped me understand how some of my students feel – hopeless to break through and change anything.  Lost track of the number of books I absorbed.  I even took an online class on mindset in mathematics and could relate everything I learned back to my personal experience as a new, 50-something, athlete.

So how did I do?

Wonderfully!  I did wonderfully.  Almost every goal I set for myself was achieved.  What I’m most proud of is how I improved with posing and how I choreographed my own routine, kept it private until stage – and it didn’t suck!  There is still much left to do.  That’s exciting because I’ve proven to myself that I CAN improve.  After that 2015 experience, I fought a hard battle against the “what’s the point” bullshit-on-a-stick I was handed.

I can’t imagine that winning something will ever feel better than this feels.  I could be wrong, but I don’t think so.  Don’t misunderstand – I’m not “making lemonade from lemons” here.  A couple weeks before the show, my mindset switched from thinking of this as a competition to thinking of it as a performance.  I met every performance goal I set for myself.  I worked hard on it and I saw it in the pictures and videos.  I didn’t lose my composure or crack under pressure.  It’s very possible that I will always be moved into the last position after the symmetry round because my symmetry sucks a little bit – so be it.  Judges do what judges are supposed to do.  But I really don’t care anymore.  I’m up there DOING BODYBUILDING!  So much joy in that!!  I will set my goals and I will give the people who paid to watch bodybuilders the best bodybuilding performance I can muster up on that day.

I understand that being an underdog and winning would make for a great story, but I don’t think that’s my part to play.  Because I put in the work and participate in this sport publicly, someone somewhere borrows courage from me (which I’ve borrowed from others) to deal with their own health issues.  I never set out to be a social media fitness person and I’ve actually become more of an introvert in real life since all of this attention has landed on me.  I go to the gym, I do my work.  I go to work, I do my work.  But every so often, I suit-up and step-up to a mark taped on a stage and do a bodybuilder performance.  I don’t know why it fills me with joy – it just does and I’m grateful!

I made this video to celebrate the experience.  It took a little time because I really don’t know what I’m doing with this sort of thing, but I am learning as I go along – as is true for most everything I am doing these days.  If you followed the events of the day on Facebook as Michelle and I were posting, you’ll recognize most of what’s in here.

Thank you!!!!!!!

 

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Filed under Competing

2017 Prep Update: Day 275 of 275 – Show Time!

First off – I apologize, but I don’t have many show pictures yet.  Just ordered them.  I have the shots my coach took with his phone during pre-judging, so I’ll include those in this post.  Plus any other little things I grabbed with my phone.  I didn’t take many pictures myself.  I usually would, but I guess I was a little preoccupied looking for a quiet corner in a busy, small area backstage.

When I checked in on Friday afternoon and got my competitor number, I was happily surprised to see that it was…

I was born in 1962.  I like little things like that.

When I asked how many competitors were in the women’s bodybuilding division, the promoter told me that up until the week before, only one – me.  I didn’t think there would be many, but that was a surprise.  This is usually a big show.  People fly in from all over the world to do this show.  And it was just me?  She said that she worked on it and was able to convince four other women who were already doing figure to cross-over and do bodybuilding as a second division.  She was happy about that because if there were five, it would become a pro-card qualifier.  She was more excited about that than I was and that showed on my face.  I think that surprised her.   You see, at least three of the women crossing over were already pros in the figure division.   I’ve made improvements, but I know where I’m at on the continuum.  I am not at the point where I can stand in a line with figure pros and hang with them from the perspective of the judges table.  Oh well.  I was glad that more women were interested in competing in bodybuilding and grateful that there would be a line of athletes instead of just one.  Just one competitor in a category called “women’s open bodybuilding” at a show this size would be really depressing.

The next morning, we found out one dropped out, so the division was down to four, which meant it was no longer a pro-qualifier.  The three that were left were the figure pros.  So it really was going to me, an amateur, in a line with three pros.  Technically, they were amateurs in the bodybuilding division, but still farther down the road with training and development.  Having already earned pro cards means they have done better with judging panels at some point in the past, while I haven’t earned anything in a judged competition.  I reminded myself that it’s a logical progression for an athlete to change divisions as her physique develops and that they were probably excited to compete as bodybuilders because who wouldn’t be?  Bodybuilding is an amazing division with plenty of opportunity for an athlete to show the results of her efforts. And I was grateful.  I want them in that line.  I want that competition – it’s fuel for me to push.    I reminded myself that I have my own list of personal goals and my time will come.  I put on my headphones, read literally hundreds of encouraging comments posted on my Facebook page, practiced my posing, and stayed focused on what I could accomplish on that day…

  1. Stay calm, remember cues, and hit my poses.   I’ve been practicing every day for a couple of months, so I could lean on that.  I also made a playlist on my phone with songs I listened do during my practices so that I could trigger muscle-memory for posing.  (“Proud” by Heather Small was the main one.)
  2. Focus on enjoying the experience so that I can put 2015 behind me for good.
  3. Turn “stage” into my personal performance for the people who have been supporting me all this time.   I wanted to honor them by keeping it together and making them proud.  My friend Michelle from GarageGym107 flew across the country to be there to help me. (How amazingly generous is that?)  She was doing live posts on the LMS page so people could watch in real time.  I kept my focus on her when I was up there for that reason.

My 2017 General Goals

2017 Goal: Come in with better conditioning and be leaner.  Check

2017 Goal: Bring up quads and delts. Check

2017 Goal: Improve posing, look more relaxed, and don’t have a dizzy spell. Check 

2017 Goal: Earn a placing.  To me, that means to not be in last place.  I am not particularly interested in “beating” anyone – it’s not about that.  It’s just that “last place” is a given even if you don’t train, don’t prep, don’t practice…anyone who pays to play and get on stage can be placed last.  To move forward from there feels like a validation of work – but that’s not really what it is.  We are all compared to an aesthetic “standard” for a bodybuilder.  The closer a competitor’s physique is to that standard, the higher they are placed.  If I were going to be placed last, I wanted to make it harder for the judges to make that decision.   I wanted to get more than four poses in before it happened.  Nope.  That did not happen.  I was moved after the symmetry round just like before.  Can’t lie.  I’m annoyed by that because my symmetry round poses looked better in 2017 than they did in 2015, but there was no way to compete in symmetry against three figure pros.  Those symmetry poses are practically the bread-and-butter of the figure division.  I wasn’t surprised when I was asked to switch places.

Pre-Judging Photos

This is the actual judging round. Nothing from the night show is judged for amateur divisions.  (I’m the one with a half-shaved head who’s suit does not sparkle.)


After pre-judging, I knew the one goal I could not control – earn a placing – was out of reach on this day.  My placement of 4th was appropriate. I’m used to having goals that are just beyond me, I’m also used to last place, so I just let it go and focused on things that were in my control – courage to face fear,  improve presentation, and enjoy the experience.

Enjoyment

I was blessed to have had some enriching backstage experiences this time around.   Met a women’s bodybuilding pro and a figure pro that I’ve admired for a couple years.  Found out both were teachers!  How cool is that??  The first was a retired special ed elementary teacher and the other is a current US government teacher in a high school a little similar to my school.  The bodybuilding pro shared a little wisdom learned from her long bodybuilding career.  That was encouraging and inspiring.

These ladies are retired bodybuilders who were there helping competitors backstage.   This picture was taken after a fairly aggressive Bikini-Bite (body glue) session for my posing suit top.  What little I have left up top wasn’t cooperating.  At one point, one person was holding something in place while the other was applying the glue, and I flexed a pec as a reflex.  She screamed “OMG!  That was like feeling a baby move!!”  Holy crap that was funny!!!!

My Bikini-Bite Crew!

Last, but most certainly not least, was the time I was blessed to spend with this woman.

My bud, Michelle @GarageGym107

We’ve been online friends for years, but I was surprised when she said she was going to fly out to watch and support me.  Had Michelle not come out, I would have had WAY too much time with my own thoughts and it would have been much harder to stay grounded and focused.  Plus, she clued me in on the power of caramel M&Ms.  Holy cow they are yummy!!!!

Presentation

When I watched the videos Michelle took of the pre-judging and the night show routine, I saw basically what I practiced, which meant that my preparation paid off.  I can tell you that while I was on stage for pre-judging, I was shaking a bit, but it was not noticeable.  When I saw how my performance changed after something made an authentic smile pop up, I realized that was exactly what I needed to make happen as much as possible during the night show.  Not a stage smile, but a real one from my heart. I needed to stay focused on WHY I was doing this – why I changed my life and trained for this – I LOVE BODYBUILDING!!!  I needed to remember who I was on that stage for – my tribe – my husband, my coach, my friends, and the thousands of people I have never met but who graciously and generously offer encouragement and prayers whenever I feel afraid to do this thing.  (I did meet one person- thanks for coming out Heather!!!  That meant a lot to me.  It was not a free event and I’m sure you had plenty to do on a Saturday.)  My tribe gives me courage.  I remind myself often that this stage thing doesn’t take as much courage as it did to walk into the gym and ask for help.  Because I do this now, someone else will start and not stop.  I know this happens because they tell me.  It’s not my style to pump up my ego about something like this – this is how I’m paying it forward.  It’s my honor to keep showing up now, no matter what happens.  Plus, I promised to bring everyone along using Facebook Live, so there would be no edits.  That’s how I wanted it.  Real.  I’m grateful I can even do this thing.  I’m grateful for the people who step up to help me do it.  I had to keep that feeling of gratitude right up front in my mind so it would show on my face.  My face always reflects my heart and my fears.  I hope the good stuff eventually comes through when you watch those videos over on the Facebook page, because that’s where I wanted to keep my head at on that day.

Courage

Not going to rehash it, but if you’ve followed along, you know 2015 rocked me.  Getting back up on that stage and just doing it “better” – whatever that means – needed to happen.  I needed to feel my passion for this sport again.  I needed to feel it grow stronger than my fear.  I knew if my physical goals were met and my presentation rose up to present that physique, I would see a glimpse of the bodybuilder I’m hoping to become.  If I were afraid, I would appear timid and unsure.  Once I realized I could not compete against these athletes, I accepted what was coming, but was surprised to see that they were being coached back stage on how to do the posing.  It was then that I realized that they really didn’t think about crossing over until asked.  They only had a couple of days to learn poses and come up with a routine.  Based on some other things they told me that I won’t share here, they may not have considered competing as bodybuilder until the opportunity to earn another pro card became an option.  I can only guess as to how they felt when the 5th person dropped out and that was off the table.  (I still hope they liked it and will continue in the division.)  So at that point, I found a mental hook to hang onto to pull up my own courage to do this thing – this was MY division.  I trained for it.  I might be going down in flames in last place, but this is MY DIVISION.  I look like a bodybuilder.  I pose like a bodybuilder.  I trained my mind for this by watching videos of Ed Corney, Frank Zane, and all those female bodybuilders from the 80’s.  MY.  DIVISION.  So yeah – that’s why, during the pose down, I saw an opportunity to make a statement and I took it.   I moved to be in front of the woman who ended up taking the overall.  (She got the pro-figure overall, too, by the way.)  Yup.  I stepped up, turned around, and stretched my arms out and displayed my best feature – my back.  The whole time, two words were repeating my head…

“MY DIVISION”

During my routine, people in the audience cheered at the right spots.  I designed it to be an homage to “old school” routines where those big poses landed at the most dramatic points in the music.  Mr. Zane used to just hit those poses, hold them, and grin.  So I did the same thing to the best of my current ability.  Not nearly as epic, but I wanted to remind people of what this sport used to be.   No dancing.  No bouncing.  No floor rolling.  No hair and make up.  No crystals.   Old school bodybuilding.  That’s what some people still buy tickets to see.  That’s the direction I want to go.  That’s how I want to play.  Got some great feedback from someone I respect in this sport, Jeff Alberts,  about how he could see my improvements, and the effort and practice I put into the presentation this time around.

My coach, Alberto Nunez, and Jeff Alberts. Alberto and Jeff are two of the five coaches from 3DMuscleJourney.

At the end of this day, I was grateful and proud.  Not a boastful proud, but a humble sort of proud, if that makes sense.  I’m proud of what Alberto and I have accomplished.  I could not have done it without his planning, intuition, and guidance, but his coaching would not have been effective without my commitment, discipline, precision, and passion.  We are doing good work.

My husband’s support is “mission critical”.  Knowing he supports what I’m doing empowers me to improve.  He is an amazingly generous man, my best friend, and I love him dearly.

I am so grateful for my tribe from this blog and the Facebook page.  When I describe you to others in real-life, I tell them to imagine a few thousand “momma-bears” who will have your back when you need it, but will turn on someone when necessary.  That’s why I try to get to those trolls before anyone else sees them – not because they bother me, but I don’t want you all to turn on them using all your intellectual weapons!  That’s just not a fair fight!  And I LOVE that about you guys!!!  Thank you for the enCOURAGEment!!!!

When I get the pictures from the show photographer, I will share them.  I’ll put together a new before/after, too.

Also, there is another show coming up in October that I am planning to do.  I didn’t save up for two shows, so it’s possible that I won’t be able to pull the funds together, but I’m going to try and I’m going to prep for it regardless.  That means we are just inside of 12 weeks out now.  It’s an NPC show so I will be doing women’s physique.  The poses are similar, but I will need to practice to make the adjustments for the few poses that are different than traditional bodybuilding poses.  I’ve done two NPC shows before, so this is not new stuff for me.   The routine I have will work just fine.  Just need to keep practicing it and fix some bumpy spots.

And no, I won’t glam up for NPC.  I’m “old school” all the way.  Keeping the racing stripes in my hair, though.  🙂

Hair Coach: Nicole Page @CurlEnvy

 

 

 

 

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Filed under Bodybuilding Journal, Competing, Contest Prep

2017 Prep Update: Day 260 out of 275 – Two weeks left?!?! OMG. OMG. OMG.

TWO WEEKS!?

If you think you know why I’m freaking out, you might be wrong.

I’m an introvert.  I can honestly say that getting on stage in a posing suit smaller than my underwear doesn’t bother me as much as you might assume.  I go out there, they call the poses and I do the poses.  I’m don’t wear my glasses, the stage lights are bright, so even though I can hear people, I can’t see many – just the judges and the front row.  And honestly, I’m so used to tuning out “teenager noise”, I really don’t hear anything except what I’m paying attention to – which will be the head judge’s instructions.  It’s just me and a few other nice women doing this thing.  No big deal.  This will be my 4th time, so I can visualize it.   I can prepare.  I practice every day.  I know what to expect.

Sure, I’ll have some nerves about it this time as it gets closer because of what happened before, but I think I can be ready for that.  Today, that’s not what makes me nuts thinking about competing.  It’s my introversion.  Everything about competing, except the stage, are things I actively avoid in life because they make me really uncomfortable, jumpy, and drain me.

If any of these things resonate with you, please leave a comment!  I could sure use a reminder that even though it is unlikely that we introverts will ever be in a room together, you understand my struggle.

REASONS WHY I CAN PANIC ABOUT COMPETING:

  1. Driving to a big city that has big city traffic.
  2. Organizing everything so I won’t forget anything. (The “to do” lists need to start being written down now.  I can’t keep it in my head without going crazy.)
  3. People.  Nothing I do is more “peopley” than a show.  People everywhere.  People I don’t know. Bored people waiting for their turn who just want to visit because they aren’t introverts.
  4. The competition spray tan.  It’s gross.  It’s uncomfortable. It stinks.  It’s inconvenient. The first layer goes on Friday night, so you have live in it,  sleep in it, which means you need special clothes to wear that you can wreck but won’t wreck the tan, a set of sheets dedicated to sleep in for a couple nights.  And I can’t find my sheets.  I need to head to the thrift store.  I would also like to look for another crappy tanning track suit.
  5. The backstage scheduling is never set.  Need to pay attention to when you are called to pump up to go out.  Before that, eat what you’re supposed to eat at a given time based on that time you don’t know – make sure your tan and glaze are touched up before that…I’m a teacher.  I’m a professional PLANNER.  Not knowing these things makes me nuts.
  6. Hurry up and wait backstage = people.  Talking and stuff.  Socializing, small talk.  NIGHTMARE!
  7. Did I burn the CD with my routine music?  Nope.  Add that to the list.  Oh, and make a few CDs and put them in different places so that when I lose one, which I will, I’ll have backups.  Ugh.
  8. DON’T FORGET YOUR POSING SUIT.  DON’T FORGET YOUR POSING SUIT. DON’T. FORGET.  POSING.  SUIT.
  9. Make up and hair??  Ugh.  I think I’ll have them just spray my face again like last time.  Throw on some mascara and lipstick and that’ll be it.  Hair?  Well, that’s kind of already taken care of with the half-shaved head, right?  Can’t go wrong there.  Back comb and hairspray is all that I’ll need to do.

I do have a few people coming who I’m looking forward to seeing.  My plan is to honor my introversion this time around.  If I’m not with the one or two people who I’m comfortable with, I’ll find a quiet corner, listen to music or an audio book,  and try to keep my internal batteries charged.  Hell, I’d bring my crochet bag except that the stupid tan would get all over the yarn!

CRAP!  Batteries?  Cell phone battery!   I’m going to have to add “bring remote charger” to my list of things not to forget.  Every available outlet in the backstage area will be jammed up.

***

PREP NUT & BOLTS…

This last week was a deload week at the gym.  Nothing too exciting.  I spent more time practicing posing and doing cardio than lifting.  Got the plan from coach for the last two weeks and everything starts to wind down now.  I forgot – peaking with my coach is like a vacation compared to how I like to do life normally.  No one peaks an athlete better than Alberto Nunez in my opinion.  It’s all about reducing stress while using science with macros to bring his athlete up from looking like a flat tire to looking like a bodybuilder.  The guy is a “macro-whisperer” when it comes to peak week.  And we don’t cut water.  Should mention that because many competitors do.

Scale continues to drop.  We expect that to continue based on what happened the last time we peaked for a show.  This morning, I hit Alberto’s stage weight goal, so I think he needs to revise that.  I’m one pound away from my personal “aggressive” goal – so we’re probably coming in leaner than either one of us expected.

So other than the stress of having to “people” and “drive” and do other things that stress introverts, my goal is to reduce physical stress as much as possible.  The last week of summer school is next week.  All the work for that is done – kids are just finishing it up.  The final exam has been submitted for copying.  Next Friday at noon, I’ll grade the exam, issue grades for the semester, log-off, lock the door, and walk away until the end of the month.

And I’m about 90% sure I’ll do a second show in October.  At least we can plan for it.  These things are a little expensive, so if something comes up and I can’t swing it, that’ll be ok.  I’ll have photographer hubby do a photoshoot instead.  We should do that anyway.  He has some cool costumes around here.

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Filed under My Lifting Log

2017 Prep Update: Day 254 out of 275

About three weeks left until my competition.  So far, everything is still happening in a predictable fashion.  My nerves are coming up just as I knew they would.  My scale weight continues to drop.  Currently three pounds UNDER my previous stage weight.  I’m about 1.5 pounds away from my coach’s goal for my new stage weight.  I think I can beat that, too, because there are some things I’d like to see that I don’t see yet.  I think the glutes will lean out more because I tend to loose weight once food comes up a bit during the week.  Coach remembers that I lost weight during peak week last time, too.  Since we are this close, I’d like to find out where I need to be for the lower abs to be visible.  Not there yet.  It’s hard for me to talk about this stuff because I know the general population has a misconception about what “health” looks like.  Visible abs are not a measure of “health”.  Please read the disclaimer below.  This is part of my sport.  I really don’t give a shit if my abs are visible as a human walking around.  Doesn’t make me a better wife or teacher.   Doesn’t make me smarter or kinder.  It’s important only in context – there is a mandatory pose that I will be judged on called “abdominal-thigh”.  I would like to confidently have that one in my repertoire at some point.

DISCLAIMER: I share my story because I was able to transform my health after menopause using nutrition and exercise.  And the science is the same for general fitness as it is for bodybuilding – most of the time.  But remember – I’m now in prep for a competition.  My division, bodybuilding, requires a body fat percentage that is lower than what is considered “healthy” for the general population.  I’m post-menopausal, so I don’t have any issues with that to consider.  My thyroid function has been checked and everything is working optimally because that is a priority.  And for almost four years,  I’ve been working with a scary-smart and patient coach who I trust to prioritize my health over a placement.

Took progress pictures last week and realized that the suit I have that I wanted to wear is now, officially, too big.  The bottoms needed to be pulled up so far that it reminded me of that stereotypical “grandpa pants” look.  I’ve ordered my suits from the same place all this time and I know they can turn around an order pretty quickly, even a custom suit.  Sent them measurements and had the suit in a week.  I asked my coach to pick the color.  I really don’t care about my suit this time.  I just want it to fit and I want to feel comfortable.These are my pictures from this morning compared with my pictures from last August shortly after a mini-cut in my off-season.  Prep didn’t officially start until October.



I started a scheduled deload this week in the gym.  I haven’t noticed much of a loss of strength, but I’m a little paranoid about injuries right now.  Pulling back a little is just fine.  I can push a little on cardio and fat loss for about another week, after that, two weeks out, cardio is going to be cut back a bit.  I’ve been going to the gym twice a day for about a month now.  Things need to be lifted.  Posing needs to be practiced.  If I didn’t get enough activity during the day, I will do another cardio.  They also have a water-massage table that I need to use every couple of days.

Nothing has changed with food. I’m still running 4 days a bit lower in carbs (around 130 g)  and then 3 days a little higher (around 200 g) to recover.  Protein was dropped once early in the prep and I hated it.   Since then, we brought protein up to 160 grams a day and never changed it.  I do well without a lot of fat – less than 25 grams usually.  My food preferences are lean and veggies all the time anyway.  Prep isn’t really much of a change for me – just a couple of food swaps here and there.  Regular peanut butter got swapped for PB2.  Used to use a whole egg with whites in the mornings, now I use just the whites.  Traded my favorite Skinny Cow ice cream sandwiches for sugar-free popsicles.  (I’m not a ‘clean eater’.  I eat what I like.  I just actually like real food with a few exceptions.  I don’t feel like I’m deprived.)   Got a little more food-focused in the last couple of weeks, but I know that’s because I’m pushing myself to be leaner than I’ve ever been in my life.  I’m pretty sure I’m working on some fat now that I’ve had since high school!  That makes my fat older than my coach!!  LOL!!!  And getting this lean is a new, sometimes scary, experience. I see things I’ve never seen before and don’t always recognize. “What is THAT?” “Is that a TUMOR?” No.  It was a vein. Cut me some slack on that one – at 55, we start looking for things that 20-somethings would never imagine, right?

Most days, I feel really good – or at least “normal”.  That surprises me a bit.  Grateful for it.  One of my goals for this prep was to do it as gracefully as possible.  I think that the mindset of “this is voluntary – I’m doing it for fun” helps.  I also know that I’m working with a coach who puts my health before results.  Results are long-term side effects of science-based protocols.  I’m patient.  I trust the process most days.  On the bad days, I just have faith in the consistency of it.

Honestly, I’m not a diplomatic, sugar-coating, sort of person anyway.  I’m pretty blunt and straight-forward when I’m not stressed.  Physically, I’m stressed right now.  Keeping the mental game positive (if you’ve been following along you know why that’s a challenge for me going back to this show) is also a little stressful some days.  My tongue is sharper now.  And I’m faster to use it.  All I can do is promise that I’m doing my best to be a nice human – which is a challenge for me even when I can have comfort food.  😉

Started thinking about doing a second show this fall.  It’s local, so there won’t be transportation and hotel costs.  Let’s see how this first one goes.  I’ve been working hard for a couple of years now.  If I think there is a little more that can be accomplished with this version of my physique, I’d like to keep pushing.  It hasn’t felt like too much of a grind – teaching is harder, actually.   Isn’t that an interesting observation?

In other news, summer school started last week.  I have 26 kids working in the mornings until noon.  I set up everything so they could work at their own pace and get help from me as needed.  They jumped in and are doing great!  There were some stressful issues over the first couple of days since I didn’t have access to the district’s online attendance and gradebook program, but once that was fixed, I got things caught up.  And then the AC broke.  But again, our building’s maintenance staff got on it, had the district out to fix it by the end of the week.  I wanted to teach summer school to help keep my mind off the show.  Nerves are going to be an issue this time around.  I also knew I wanted to run bleachers in the morning – but even that’s not working out.  The track is being replaced and the field is locked up.  Plan B – walk around the school a few times in the morning before going in.  It’s a big building, so that’s not trivial.  Definitely safer.  Need to just trust that things are working out exactly how they should, right?

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Filed under Bodybuilding Journal, Competing, Contest Prep