Boy! It's been awhile for me to have posted! But Off-season is underway and I have more time to focus on the blog! It certainly gets hectic at the height of competing. 

It was an okay season. I came in too small for the first show and just tried to hold on to muscle for the rest of the shows - being able to do a good job with that. Now, I'm trying to build muscle again and then next season will be trying to lean out without losing so much muscle.

At the end of my season I was able to do a photo shoot, and a pic was used in the current issue of Fitness X magazine!

Along the way I was able to meet some incredible people in the industry! Here is a pic of me with the reigning Mr. Olympia, Phil Heath! It was the second time meeting him (first was at this year's Flex Pro) but both times, I must say, were really awesome! He was incredibly nice and patient with all of us fans wanting a pic with him - and he even signed my competition coverup that I wear over my bikini!

 I was able to have my coach with my at the USAs this year! A really great thing to have when it is the last competition of the season and you are just dog tired of it lol! Here is a pic with Seth Goss, my coach!

 I got to meet up with Adela Garcia, Fitness Ms. Olympia, at the USAs. She is such a sweet person! I was absolutely floored back in January when she was one of the first people to wish me a Happy Bday on Facebook!

 Here is a picture with Steve Kuclo, who won the USAs last year! Again, super nice, and he even remembered my coach and I the next day at the hotel pool, when we went to check out the photoshoot of the winners!

Here I am with Figure Ms. O, Nicole Wilkins Lee! I hope to be standing where she is someday lol!


Anyway - hopefully I will be more timely with my posts and of course if you have a topic you would like me to discuss or a question to answer please feel free to let me know!

Reflection - An Op Ed piece

So after a competition- you step back and take a look and what worked and what didn't work, so that you can make adjustments for next time.

Yesterday, I participated in The Cal, in Culver City. After being a spectator at The  LA Prix back in March I was concerned about this show. I asked around out of curiosity, both spectator and competitor, how they felt about that show (March show). The general consensus I got from spectator was one of frustration and boredom. The show was said to be too long and the judging on the categories left many confused about what was what. From competitors, I got frustration and anger. Many were displeased with how the show was conducted, saying that it was rushed, and many felt gypped out of their time on stage.

I had just registered for The Cal when I attended the March show. Needless to say, I was concerned about my show choice after hearing/seeing this. I saw many spectators request a refund for their finals tickets and many competitors that wish they hadn't done the show. My fear was that The Cal would have a similar issue and result in a similar disgruntled feeling, but my feelings subsided as I trained and prepped and basically turned toward other matters.

Well...... my fears were confirmed.

To start - my part.... I know I didn't come in at peak, I feel like I peaked the weekend before the show, and rather than maintaining, my body just kept burning and I showed up on Saturday entirely too flat and too small (over dieted). That I can deal with, not taking first, or being first call out, I'm fine with that because I try to be honest with myself and not delude to think that I put the best physique on stage that day. My prep was off, fortunately in a good way and easily corrected for next show.

What I have a problem with, however, is the treatment on stage. These shows are getting way to out of control with the number of categories and the number of competitors, and they are running into time problems. If they want to have so many categories, then they are going to have to start splitting it up over 2 days. Their current method of handling it is to rush everyone on and off the stage. Let me give you a play by play on my stage experience.

They line us up back stage, we walk out and ALL line up on one side (10 girls, me being number 9 in the line  had trouble making myself seen, I was half in shadow by the girl in front of me- and that's with stepping a little off the line). Then the first five girls don't need to model pose so they model posing starts with the second half of us. Five girls step out and do their model turns (total time probably 2 min), before the last girl even gets back in line they are calling out numbers for the call outs. No quarter turn comparisons before hand, and I don't even know how they relayed those numbers in that time, let alone compare girls.

The first call outs go through their quarter turns and step back, now its the second call out. They call out our numbers and tell us to just stand anywhere, just on a red dot, they don't care our order - in other words it was a "courtesy" call out. Then sent us off the stage. Total time in front of the judges probably 30-45 seconds if that (that's counting model turns and the "comparisons").

Now I'm not saying I should have placed better, even my friend, Maria, who helped me that morning could tell you I didn't feel right from the start. I was off, plain and simple. But I did pay just as much to register and get pictures as those other girls. And I'm not complaining about MY treatment, I'm having an issue with the treatment in GENERAL, with Everyone.

On top of all, btw, if you have ever been on stage (and I can only say about this regions judges) you've caught this - eating, texting, talking, zoning out, etc. by the judges. But lets move to the finals.

So for the finals, I don't even bother pumping up, I know I'm not in contention. I also know that I basically am only making a cameo appearance, I have to wait forever just so I can walk across the stage and basically "say hi". So I'm not expecting much. But I certainly wasn't expecting them to disregard us. We walk across the stage, do our model turns (which I shortened to only 3 poses and still was getting the exit music - total pose time 5 seconds), they line us up - all ten on the same line again, and call out the winners. They take the picture of the winners and then.....nothing....no stage direction, no closer...nothing... basically just an awkward period of no one saying a thing but a definite feeling of just get off the stage.

So, reflection..

My prep went too far and I over dieted to too small and not able to produce a good fullness in the muscle. We didn't expect my overall prep to go so quickly so I actually probably peaked a week ago.
As for the show, I think unless things change with this venue, I won't be going back to Culver City.

Relax Already!

Wow- it's been awhile since I have even sat at my computer desk longer than 5 minutes, let alone post a blog. Basically, I'm in competition mode. I train, eat, sleep and work - that's about it. Which brings me to my topic today - recovery.

It's important to factor in rest and recovery to not only your workouts and training, but also with your everyday life. Life is stressful! Life is hard! And if you're not careful, Life can be the Death of  you! haha (bueller....bueller...)
I joke, but only slightly. Increased stress has been shown to elevate risks for various diseases and well as simply take a mental and physical toll on the body.

In terms of training, recovery is just as important as what you do in the gym to make significant progress and reach your goals. Your muscles repair when you sleep, various hormones/chemicals in the body are shutting down or booting up to get to work. Much like a manufacturing plant, your body has a day shift and a night crew that comes in. If you don't let that night crew come and relieve the day, you overwork your body and get calls from the union, in the form of aches/pains, headaches, upset stomach (and more), and gradually performance decreases as well - all spiralling further and further into overtraining, giving up, or even physical shut down of one or more processes.

Now, I'm not one to talk about getting enough sleep, because honestly, I don't sleep well. I know the importance and value of sleep and therefore try to at least 'rest', but as for actual hours of shut eye - I'm way behind. For me it is 'Restless Mind Syndrome'. Not unique in anyway, I know many that have trouble shutting off the part of the brain that keeps telling you what you need to do, what you can't forget, how much pressure you are under, deadlines, who last pissed you off, etc. And I've tried many ways to stop that little hamster up there and make him get off the wheel of issues, but very few things seem to work, and all it takes is one little spark of something for a whole blaze of mental noise to start. But I at least make an effort :)

If it is something that I want to make sure I don't forget that is spinning up there, I get up and write it down. I have pens and paper, whiteboards, post it notes everywhere - so when an idea comes up or I need to remember something I can write it down, put it someplace visible and move on.

If something is bothering me or I'm worried about something I repeat to myself something that my friend Seth (aka coach) said to me. "Why are you worrying?", "Can you do anything about it?", "Can you do anything about it right this instant?" Usually the answer to that last one is 'no', and if it's not, well then you do what you can do right then and move on.

As for when someone/something has pissed you off and you can't stop stewing about it, the only thing I have found so far to help with that is to spout off some obscenities (in private....mostly), say how stupid the person is or how lame the situation was, and then find something funny to laugh at and.....move on. Granted I'm running out of funny material with today's political and economical atmosphere and have resorted to a deep sigh and shaking of the head whenever I happen to have the news on.

Basically, it is important to find ways to relax and let go, even if just for a moment. You can always pick up where you left off if you feel the need, but take a minute to breath deep, and as the starfish said in Finding Nemo - "Find a Happy Place"

I've got a Bug...the Competition Bug that is!

sometimes when I think about the upcoming season of competitions I get so excited about what I'm working towards. I look forward to that feel the night before - the possibility of the upcoming placement, the smell of the tanner, the shiny bikini laying out waiting to be worn and shown off!

The diet is restricted and there are many hours spent in the gym and many more hours spent "zoning out" - anyone who has gone through it knows what I mean by this, that time spent where you barely know what planet you are on. Sometimes you don't know how you did whatever it was you just did- how did I drive here? (yup...seriously), how did I just go through my day? When people ask you how your weekend was - it stops you in your tracks because for the life of you, you can't remember there even being a weekend.

But it is all worth it. So incredibly worth it.

To step out on that stage, under the lights, and show off all that hard work, to strut your stuff and for a few brief minutes be one helluva diva!

I love it - I can't help it! The offseason is fun - indulging in foods that you only get for that brief time period, lifting weights heavier than last season - being stronger than ever before and feeling powerful in your movement, but there is fun in season too. As the competitions get closer you feel little by little weaker, the amount of work you can do in the gym varies more and you find yourself dragging yourself , well, everywhere. But you still do it, you still put that time in on the cardio machines, you still do all those reps and never settle for second best. You do what you possibly can do, leave nothing to chance - because in the end it's a judged sport. You can't control your competitor, you can't control the judging, but you sure as hell can give it your best shot!

I sit here just under 11 weeks out from my next competition. I constantly battle with myself that I'm where I should be. I want to be leaner already, but coach keeps me grounded and sane. It's all part of the game - everyone sees what we put on stage but the true sport is what you do daily. Everyday you push yourself to the limits of what your body can handle. Everyday you say no to indulgence, no to normal, and yes to rallying up the energy and motivation to exceed your expectations.

I have to admit, part of me loves that tired feeling. It feels like such an accomplishment, when I lay down in bed at night and feel every muscle in my entire body relax because it simply has to is a wonderful feeling. It may hurt at times, aches and pains come and go, but you forget all about them when your name is called to step out into the lights.

And, boy how I love those lights. I got told once, that I need to show more life on stage. I'm too comfortable up there. Truth is, I'm just having fun in that moment, I'm at home on stage. It's funny that this shy little girl grew up to love being in the spotlight.

Baked Egg Whites

I know this is already out there on the internet, but I also know I was frustrated in trying to find out the tips and tricks to making them.  So here is a run down on the basic idea - I'm still fine tuning my recipe :)

Baked Egg Whites (aka Egg White Puffs)

 Base Ingredients: (for the amount shown in the pic)

1/2 c Egg Whites (I used from a carton)

about 1/2 c or a little less of Stevia (experiment with this because the amount greatly depends on the type            of stevia you use - I use Stevia in the Raw which is very fluffy and light)

1-2 tsp of vanilla (again I eyed it instead of measured)

Optional Ingredients: Try these additions for a little change up, I divide up the whipped egg whites and make different flavors from the same batch

 1 tsp Unsweetened Cocoa

or

1-2 tsp Cinnamon

Other ingredients you could try (but I haven't yet) are different spices - think like what you would put in a cake or pie, ie Apple Pie Spice, Pumpkin Spice, etc

Mixing:

I used my whip attachment on my Kitchen Aid Mixer and whipped the egg whites til they formed stiff peaks. Then I fold in the rest of the base ingredients. Then separated out about a third and folded in some extras!

Baking:

Preheat Oven to 350 degrees
Scoop onto a cookie sheet spritzed with Pam in tablespoon portions
Bake for 14 min or so depending on  your oven (look for the peaks to turn golden) - the cocoa ones take a bit longer

You can eat them warm but I like them cooled

Enjoy!

Sorry - Does My Concentration Bother You?

such fragile egos at the gym.......

Does it really bother you that I wear my hat low and have headphones on? My true friends at the gym understand what I'm doing, what I'm training for, why I train the way I do and don't take offense if I don't run up and greet them like an excited little puppy. I'm not there to socialize, I'm not there to date, I'm there to work - to lift, to do my job and to do it well. I take the occasional minute at the beginning or end of my workout to 'meet and greet' but once the set starts - it's all business. What is wrong with that? Technically, the gym is my office. And although you may like distraction at your office - they aren't allowed at mine.

I've come to the point where I just look down at the stopwatch. Keep my focus always on what I'm doing, why I'm doing it and what I'm trying to achieve. I don't ask that you work the same way I do but I do ask that you respect my work ethic. Don't be offended that I don't acknowledge you, chances are I don't even know you are there. Don't be offended that I don't chit chat or bullshit, I'm there to do a job. I enjoy my job but I have to work damn hard to do it. Sometimes I get time to talk , but in season, a lot of things go by the stopwatch and when it's time to lift you gotta be ready. And you have to focus - the diet is taxing, the regimen is taxing, the energy is low and yes at times I can be grumpy. So what? my body is tired and fighting, some days are a struggle and the focus has to be there - injuries can happen if distracted because the body is on the edge, the brain is on the edge. This is competition, this is what I do. It is not your normal workout, it is not your normal routine. I don't get to go home and have pasta or pizza, I don't get to go home and even have ketchup with my steak. I go home have a protein shake and prepare for the next round.

I count myself lucky that I do have friends that understand, that are able to have 'gym' conversations, the kind that last only a minute and don't distract from the workout. But I can't help if you take offense to my not wanting to take part in 15 minute conversations about the weather, if you get offended because I don't talk during my set, it is not my fault you didn't notice I'm hanging on to some heavy-ass weight and could risk neck injury if I turn to look at you while you are waving your arms at me.

My focus has to be 100%, to do that requires that I take up a "No Bullshit" zone around me. I make it very obvious when I'm training that I'm in this zone. The hat is pulled low - you can't see my eyes - you don't want to see my eyes, they are the eyes of a fighter, glaring down at a goal. The headphones are on and the music cranked, I can't hear you - I don't want to hear you- I only hear the music and the thoughts in my head that propel me to make every rep count. Sometimes my hands never leave the weight, never unwrap from the bar. 100% focus....it's what I do.

Coffee Basics

On my last trip to Disney World I purchased a Mickey Mouse French Press. I know with competition prep I incorporate more coffee into my regimen. I thought it would make coffee drinking more fun/decadent, and something special. Every time I poured a cup (or two) I could think back on my fun memories of being in Disney. I also purchased Disney coffee assortment to go with it. Btw, it is making coffee drinking more enjoyable. But it got me to wondering about some basic questions regarding coffee. Which is stronger :dark or light roast? Does a french press change the brew? How do you properly brew coffee? 

Let's start with the caffeine content. Caffeine is often incorporated into a fitness regimen for a pick-me-up but also for a slight boost in fat metabolism (you can think of it like a cheap fat burner without being overly potent like some over the counter products). 

Average cup of American coffee (a medium roast) = 100-150 mg caffeine

Espresso = 80-120 mg

Tea = 40 mg

Chocolate Bar = 20-60 mg

Cola (12 oz) = 40-60 mg

Granted I sort of already knew that scale since if I'm in a hurry I have simply a caffeine pill equivalent. But what about the roast?

The roast is one of the most influential steps in the process that affects the flavor, especially the degree or darkness of the roast. The longer the time being roasted and/or the higher the temperature, the darker the roast. Since this burns off more and more of the inherent sugars in the bean it produces a more tangy and bittersweet flavor - often thought of as stronger (stronger can also be created from the water:coffee ratio). The flavor of the coffee comes from the coffee oils. A bit of a misnomer, as the coffee oil is water soluble (defeating the definition of oil). Coffee oil is very fragile,however, as it readily absorbs surrounding flavors and evaporates easily. The flavor component is strong yet only 1/200th of the actual weight of the bean. The oil continues to develop as the bean is roasted. Eventually all the sugars are burned off completely, which leaves a woody flavor. In the end though, it is about the flavor of coffee you prefer as the roast only slightly affects the caffeine content of the bean. A darker roast has slightly less caffeine than light. 

As for brewing - being a coffee novice - I wanted to make sure I was brewing for the strongest/best cup of coffee. For grinding beans, they should be ground only to fine at most, never a powder. If you are using a french press or non-filter drip machine, a medium-coarse ground is best. 

At the very least, it should be 2 level tablespoons for every 5-6 oz of water (more for stronger). Coffee makers should be kept clean and rinsed with hot water prior to use. If possible, use fresh water that is free of impurities and also alkalines. The water temperature should be 200 degrees F. Don't boil coffee or reheat.

For a French Press, let the coffee steep for 4 min. A french press produces a more heavy and dense flavor as some sediment gets into the actual cup of coffee (but its not that bad I swear - it makes a really good cup of coffee).

FYI - as for the Disney coffees - the Chocolate Fudge and the Danish Pastry have been the best so far, but I have 2 still to try (French Vanilla and Hazelnut).

Roast color	Bean surface	Agtron Numbers	Common names	Notes
Light brown	Dry	80 - 70	Light Cinnamon New England	Can taste sour and grainy. Typically used only for inexpensive commercial blends.
Medium brown	Dry	70 - 50	Medium AmericanRegular City Brown	The traditional American norm. Flavor is fully developed; acidity is bright; characteristics of green coffee are clear.
Medium-dark brown	Dry to tiny droplets or patches of oil	50 - 40	Viennese Full-cityLight FrenchEspresso Light espresso Continental After-dinner European	The normal or regular roast for the West and for many newer specialty roasters. Acidity and the characteristics of the green coffee begin to mute. Bittersweetness emerges. The norm for northern-Italian style espresso.
Dark brown	Shiny surface	40-35	French EspressoItalian Turkish Dark	The normal or regular roast for many roasters in the West and Southwest. Acidity is nearly gone; the characteristics of the green coffee muted. Bittersweet tones dominate. The norm for most American-style espresso.
Very dark brown	Very shiny surface	35-30	Italian Dark FrenchNeapolitan Spanish Heavy	The normal or regular roast for Peet's Coffee and its imitators. Acidity is gone. In tactful versions of this roast some characteristics of the green coffee survive; in aggressive versions all coffees taste the same: bittersweet with hints of burned or charred tones.
Black-brown	Shiny surface	30-25	Dark FrenchNeapolitan Spanish	All differentiating characteristics of the green coffee are gone; burned or charred notes dominate. Body is thin. Flavor is reduced to faint sweet tones.

http://www.coffeereview.com/reference.cfm?ID=88