Let it Burn!

First, big up to BB.com for sending me a free issue of Iron Man magazine (June, 08) with my last purchase from the Store! I’ve never read the mag before but I will definitely pick it up again, maybe even subscribe to it. I mean, I read it from cover to cover in one sitting. There is an *excellent* article on Frank Zane in there related to the mind-muscle connection and body sculpting.  

So, anyway, I have completely let myself and my diet go to hell this weekend! A friend is in from out of town and I’ve used her vacation as my own excuse to pig out on all manner of junky, highly glycemic foods. In fact, I just finished a tub of chinese food (shrimp w/cashew nuts and white rice)! Oh, the horror of it all!

Of course, my justification is that I’m going on a strict diet in the next few days so I might as well enjoy the gluttony! What is even more silly is that I’ve been on this binge for a week now and I’m sure it’s not doing much for my body fat percentage… ! Yikes!

My PT certification studying went out the window this weekend as well . This is not a good thing nor is it excusable - shame on me! I have only a few weeks to sear this material into my fitful brain and pass this test. I’m 100% sure I’ll do ‘fine’ but I want to do my best.

I have a friend who wants to take photos of me so we have a shoot coming up next Saturday. Maybe I’ll post some of the pics and, no, they won’t be of my back! LOL. Which reminds me, I’m getting better and better at doing chin ups - today I did 7 in a row with perfect form (meaning, I started in a dead-hang for each rep). My back was on fire. I loved it. There is really something to be said for the mind-muscle connection. When I focused on lifting with my back, the reps seemed easier…

Recently I visited a surgeon in hopes to get an abdominal hernia repaired so I can finally start working on my mid-section. Up until now, I’ve trained around the pooch in my belly caused by the hernia, careful not to do too many crunches or lift weights too heavy. I was diagnosed with the hernia after the birth of my 3rd son, five years ago. But because it’s an elective surgery, I opted not to do it back then. I made the appointment with the surgeon thinking I’d get this thing repaired and be well on my way to attaining my six pack. Well, to my surprise the surgeon gleefully informed me that I won’t need surgery (which is great!) because I do *not* have a hernia. What I have is something called Diastasis Recti, which means my ab muscles are separated down the middle and the pooch is caused by the bulging of my linea alba - the connective tissue structure that keeps the left and right muscles together.  This sucks only because it’s been 5 years and for me to bring the ab muscles back together I’m gonna have to do a whole lot of work! Had this been diagnosed back then, I’d be fine today… presumably.

I’ve been doing a bunch of research on the condition and I know what not to do but I haven’t quite figured out what I should be doing. I’m going to see a personal trainer who is a post-partum exercise specialist and hopefully will get some exrecise ideas that work for me. Another trainer recommended I do lots of core work so I’m going to take some Pilates classes.

In other news, my diet is about to get an overhaul. I’ve been very inconsistent with tracking intake although I haven’t eaten junk food in about a year, which is a good thing.  Because of this, I’ve decided to give myself a goal and picked a contest with WNSO to compete in this year. The competition is in October so that gives me about 24 weeks to get prepared - plenty time if I play my cards right! I’m not sure yet which category I want to enter but I know it won’t be figure.

One of the reasons I really love bodybuilding is because it’s mostly a solo sport. There are no teammates to work together with in order to "win". You do it mostly on your own, even if you work with a trainer, nutritionist and/or, in the case of competition, choreographer and/or posing coach. None of these people can make you do what you need to do; their job is to provide expert guidance and the rest is up to you.

With that in mind, I’ve decided to put competition goals aside in favor of studying to become certified as a Personal Trainer. My reasons, however, may not be typical. Quite honestly, I’ve tried working with trainers and find that I push myself more when I work out alone. Having someone watching and directing me is somewhat disconcerting, for various reasons, but right now I don’t know enough to get the results I need. My belief is that by going through the education and training required to be a certified PT, I will learn all I need to know to get my body to the place I want it to be. So, in effect, the certification will be my way of becoming an expert on me. I’m going to get certified with NASM. ACSM was also a consideration but after researching both, I’m more satisfied with the course materials provided by NASM. (I’m *really* interested in a NSCA-CPT cert but will go for that once I’ve completed my BS in Nutrition + Exercise Science in a couple of years.)

Ok. So, onto the story…
My boss is getting married in about 7 weeks and began seeing a PT two weeks ago in an effort to tone up for her wedding. She knows I’m into fitness and takes the liberty of asking me nutrition and workout questions all the time, which I think is great! Anyway, she told me yesterday that while she was doing planks with her trainer, he went over and grabbed a small stability ball and began throwing it at her head in an effort to keep her focused on her balance while performing the plank. I thought this was odd, to say the least!! Then she told me that during her rest periods between sets, her trainer will have her do "balance" stretches that usually involve her balancing on one leg with her body bent forward at a 90 degree angle. While doing these balancing stretches, he will take a foam roller and hit her on the back with it, again in an effort to keep her focused on the task at hand. Now, I don’t know a whole lot about training but this shit seems completely unorthodox! What am I missing here??

Lenda Murray.

This is the photo I have saved as the background on my phone. I can’t even begin to explain how amazing this woman’s body is. Whenever I’m feeling like I can’t bear to eat another sweet potato or if I feel like making it to the gym is more of a chore than a journey to a life-changing transformation, I just look at this image and my motivation comes back immediately.

Who inspires you?

Just got back from a 3 day business trip to New Orleans. I’ve never been there and I had a faaaabulous time! I fell way off my clean eating diet and I don’t feel the least bit guilty for it! Most of the food was provided by the hotel my company put me up in but by the middle of day 2, I was completely over it. It was all food I could get anywhere in NYC and I wanted to sample the local flavor.

My first descent into greasy carb hell was an absolutely delicious "Po Boy" sandwich. It was made up of hot sausage and 3 fried eggs on a "po boy", which is a hero-length loaf of bread that tasted like heaven. YUM! We had dinner at Arnaud’s, a cavernous, museum of a restaurant. I dined on some spicy shrimp over a bed of lettuce; it was so spicy I was breathing fire and my eyes were tearing by the second shrimp! Then we had a sausage & chicken gumbo that I practically inhaled and the main entree was a tender chunk of steak cooked medium-well along with roasted potatoes and asparagus tips. I think I put on 2 lbs from that dinner alone! To top it all off, after dinner some co-workers and I headed over to Bourbon Street where I drank a "HUGE ASS BEER" … or two. .

This morning was the beginning of an entire day of sinfully pleasurable food. I had slab bacon for breakfast - about 10 thick, greasy slices. I couldn’t resist. I can’t remember the last time I’ve had pork bacon and it was beyond delectable; it was addicting. I think I went back for three helpings over the course of the breakfast hour. I dutifully added a fruit salad to my breakfast plate, next to buttered grits, 4 scrambled eggs and a couple of French toast with warm maple syrup. My mouth is watering just thinking about it! At the airport, while I waited for my flight home I finished my New Orleans food binge off with a large cup of seafood gumbo over white rice.

I’m surprised I had such a great time down there! Surprised because I’m a born & bred New Yawka, so most places I visit are quite anti-climatic… I mean, I work in Times Square so I’m surrounded by glitz and bright lights on a daily basis - it takes a whole lot to impress me but The Big Easy definitely did it for me. My only regret is not getting a chance to visit a jazz club but I’ll definitely do that when I go back. And I will go back for sure.

I weighed myself after my shower this evening and I’m up to 140. That’s wild! When I left I weighed 135!! I’m sure that weight will go down in a couple of days because I have some extra water weight (the monthly kind…). The couple of extra pounds were completely worth it. There’s no way I was going to be eating like a rabbit in a town with a history of exquisite cuisines… !

American’s are getting fatter by the year and by 2015, a whopping 75% of American’s will be overweight, 41% of those people will be obese. 80% of African-American women over 40 are overweight and many suffer from the debilitating diseases and afflictions that accompany overweight and obesity (high blood pressure, diabetes, higher risk of heart disease, etc.).
http://www.jhsph.edu/publichealthnews/press_releases/2007/wang_adult_obesity.html

Watching my body slowly transform from skinny-fat to fit and fabulous has been an amazing journey that is yet to reach it’s end. I have learned so much in such a short time about eating healthy, dietary supplements, workout routines, gym etiquette, exercise physiology, and many more health and fitness related topics. Most of what I’ve learned has come from bodybuilding.com, which is a phenomenal source of information for anyone starting out on their journey to attain the body of their dreams, or at the very least, a body they are comfortable living in.

When you feel good about the outside, your physical being, it can and will do tremendous things to lift your mental state and your spirit. Lots of people will insist that it’s “what’s inside” that matters and, while I agree, sometimes you have to start from the outside and work your way in… For some people, you’ve got to like what you see in the mirror before your inner beauty can shine through. The paradox is that you’ve got to want it badly enough in your soul and in your mind. The spiritual must direct the physical towards perfection. Put simply, you’ve got to feel and know on the inside that you’re ready to commit, to be disciplined, to work to create a physical appearance you will eventually love.

The best news is it’s not as hard as people make it seem; in fact, it’s not hard at all. Perfection comes easy when you make up your mind that enough is enough and you give your transformation your all, both spiritually and physically. Sure you may sweat, your muscles will burn, your stomach will churn and beg for the junk food it was once used to consuming, but that is all in a day’s work on the journey to the Body Beautiful. It’s not hard. Yes, you will work hard for change, for that last 10 pounds to drop, for the energy to go to the gym yet another day. You will work hard to keep your diet strict, to keep naysayers at bay, to keep a smile on your face when you feel like you can’t possibly pull that last rep (but you do because you’re determined and focused). You will work hard to commit, to be disciplined, to surmount whatever personal odds stand in your way. But perfection itself is easy once you’ve made up your mind and committed yourself, body and soul, to attaining the Body Beautiful. Do you see the difference? The work may be hard but the decision, the journey is not. You’ll only have that body once. How hard can it possibly be to choose to cherish it?

Time and time again I’ve heard and read about how hard it is to lose weight; how hard it is to eat right, to wake up at 5 am to go to the gym; how hard it is to be consistent, etcetera etcetera. Flip the script in your mind. Instead of being convinced that it’s hard, just get up and do it. Period. Stop making excuses. Stop listening to anyone tell you how hard it is to accomplish your goal. Just get up and do it. The road will have obstacles, all things in life do, but don’t let it sway you. You are strong. You can do anything at all you put your mind to. Trust yourself. Commit. Just get up and do it. Period.

Your body is your temple. Worship it.

My thesis for my sophmore (college) nutrition class is going to be on the psychological effects of bodybuilding competition diets. From what I’ve been reading on the boards here and also from what I’ve read on other sites, competitors often become fanatical about their diets even in the off-season. I’m going to explore whether or not competition dieting leads some athletes, particularly woman, to develop eating disorders. I think that for some this is true.

Anyone read any articles on this or have any opinions about the topic itself? If so, I’d greatly appreciate your input. Do you know someone who became anorexic or bulimic as a result of following a strict competition diet? Do you know anyone with body dysmorphic disorder?

I’m about to go search the bodybuilding.com library of articles for anything related to the topic. I’ve found two books so far but for my class bibilography I have to cite at least ten sources. I’m sure there’s enough information out there about the subject to put together a 5,000 word thesis paper - I just have to find it!

Help if you can! Thanks!

• There’s a lot to be said for the mind-muscle connection. Focus, I mean really focus on the muscle on both the concentric and eccentric movements and you really feel the burn. Makes me want to put down the iPod while I’m training.
• I started on Cyto-Gainer, only taking half of the recommended dosage since I’m a woman and I’m sure this was created with men in mind. It’s filling and so far I haven’t had any reactions (upset tummy, gas) from it.
• I’m down to 132 lbs. Sucks to be me. But I’m working on it. See above. The goal weight is 142 - 145 of juicy muscle.
• Ok. So, I’ve made up my mind and I’m going to compete. Maybe at the end of 2008 or in 2009. It depends on a lot. Mostly my schedule (I work full time, attend college full time and have 3 kids) but I’m also concerned about the extra, saggy skin on my belly and whether or not it will affect my overall look once my bodyfat is down. Only one way to find out. I haven’t chosen a federation yet but I can tell you for now it won’t be NPC. Not yet, anyway. I like the INBF and also the SNBF. I’m not driven to be the next Ms. Olympia so I can keep it small scale. Besides all that, I’m thinking I’ll go for bodybuilding instead of figure and to do that and be in the NPC … well, I’d rather not. Those women are huge. I like the look of ‘natural’ female bodybuilders for sure.
• Even though my partner and I have ‘gone our separate ways’ (hence my sudden weight loss and lack of enthusiasm), she has agreed to train me for competition!! This is unbelievably good. Great, even. She is an accomplished competitor and knows all the ‘tricks of the trade’, if you will. She’s been a personal trainer for over 16 years and also has a degree in Exercise Science. Yay for me!
• So, for now I continue to train and keep my diet in check. Making it to the gym has become a task, especially now that it’s cold outside, so I’ve picked up some free weights, an elastic band and some Versa Gripps. Ok. Versa Gripps are AWESOME! A little pricy at $45 but well worth it to me. I don’t get grip fatigue when I’m doing deadlifts and I’ve noticed I can lift heavier, too. Try them out.

I’ve managed to create a schedule that allows me to get 7 to 8 hours of sleep a night. Boy what a difference that makes! I have way more energy and I’m a much nicer person. I haven’t been to the gym this week but that’s because I’m trying out a new schedule.

Monday - Rest
Tuesday - Rest
Wednesday - 20 minutes HIIT cardio
Thursday -  20 minutes HIIT  cardio
Friday - Back, Chest, Abs
Saturday - Legs (quads, glutes, hams, calves)
Sunday - Shoulders, Arms (bi’s, tri’s, forearms), Abs

I went last Friday but didn’t go Saturday because I was painting my room so I got my shoulders, arms and legs done during the 12 hours it took me to put 3 coats of paint on(primer + 2 coats of “Cranberry Zing”). For example, when I was carrying the paint home I did bicep curls and tricep extensions (several people passed me in the street with wide-eyed stares, too! LOL). Then, I screwed a broomstick into the roller and painted sideways, pushing from my shoulder. This would be the equivalent of side laterals. I also stood on my tiptoes to get some calf raises in. To paint the bottom half of my walls I did full squats and held them until I couldn’t anymore. I would rest for a minute and then squat again. Instead of walking across the room to refill the paint tray, I lunged. I couldn’t figure out what to do for my hams, though…

I applied for a job with the gym I’ve been coveting for months. Yay for me. I’ve literally been stalking their job board, waiting for a position I qualify for to open up. My lucky day was yesterday. I broke my self-imposed curfew and stayed up late creating a cover letter from scratch. It will pay off. This will be my dream job, as I’m heavily into health & fitness and want to make a career in the field. It’s a job at their corporate office; I currently work as an Administrative Assistant in a private wealth management firm. This is the perfect opportunity for me. I’m just waiting for the call to come in for an interview… Yes, I’m confident the call will come. I’m more than qualified and what’s better than having a fitness freak working at a fitness company???? Thank you in advance for wishing me luck!

Dudes. Great move.