A Little Glimpse of My Life

I’m taking a different spin on “20 Questions” this Saturday. Instead, I’m sharing true news headlines that were actually printed in various papers. I apologize in advance if anyone finds these offensive. I thought most of them were funny and I just needed a good laugh today! Enjoy.

• Grandmother of eight makes hole in one
  
• Deaf mute gets new hearing in killing
  
• Police begin campaign to run down jaywalkers
  
• House passes gas tax onto senate
  
• Two convicts evade noose, jury hung
  
• Safety experts say school bus passengers should be belted
  
• Quarter of a million Chinese live on water
  
• Farmer bill dies in house
  
• Iraqi head seeks arms
  
• Queen Mary having bottom scraped
  
• Is there a ring of debris around Uranus?
  
• Prostitutes appeal to Pope
  
• Panda mating fails - veterinarian takes over
  
• NJ judge to rule on nude beach
  
• Child’s stool great for use in garden
  
• Soviet virgin lands short of goal again
  
• Organ festival ends in smashing climax
  
• Eye drops off shelf
  
• Squad helps dog bite victim
  
• Dealers will hear car talk at noon
  
• Enraged cow injures farmer with ax
  
• Lawmen from Mexico barbecue guests
  
• Miners refuse to work after death
  
• Two Soviet ships collide - one dies
  
• Never withhold herpes from loved one
  
• Nicaragua sets goal to wipe out literacy
  
• Two sisters reunite after eighteen years at checkout counter 
  
• Child’s death ruins couple’s holiday
  
• Blind woman gets new kidney from dad she hasn’t seen in years
  
• Man is fatally slain
  
• Something went wrong in jet crash, experts say
  

Source: http://funnies.paco.to/Headlines.html

Another question I get frequently is “Do you ever eat bad,” to which my response is, “HECK YEAH!!!!” If I never did, it wouldn’t be as easy to remain so lean. Here are my thoughts on “off meals”.
1)WHATCHA CALL IT?? I prefer to call them “bliss meals.” A “cheat meal” has such a negative connotation and makes me feel like it is something I should not be eating at all. I think that’s part of the reason why people beat themselves up over their off meal. The bottom line is it tastes good and I’m going to enjoy EVERY bite of it without the guilt!  2)OFF MEALS ARE GOOD. After adhering to such strict nutrition during a competition season like I do, what would be considered “junk” for others is actually good for me because  my body needs the shock of higher fat/sugary foods for a short period of time. It’s sort of like rebooting your computer after it has been running continuously for days. It needs a break to continue running effectively. Think of junk food for a competition body as the same.
3)ENJOY  THEM. Remember, that your ability to adhere to a nutritional plan is mental. If you beat yourself up over a few brownies , a slice or 2 of pizza, and a liter of pop (soda), then you don’t even get to enjoy your meal because you are so worried about its caloric value and all the cardio you’ll have to do after. Forget about it and enjoy the dang meal!!
4)WHEN TO EAT THEM. You have to learn what works for you. Preplanned bliss days don’t work for me b/c it is too structured for my off season. If I want to eat it I do, then I make nutritional changes throughout the day (if I eat it early) or the next day as necessary (if I eat it late). Many people do preplanned off days so they can structure their week accordingly. I’ve also see people do rotating days. Try different methods and see what works.
5)MODERATION?? I was taught that “moderation is key.” Unfortunately “moderation” of certain foods has never been my strong point. When it comes to “bliss meals” I’m an all or nothing kind of girl. (Not the best quality, but it’s me.) I’ve learned that I can’t buy an entire pack of cookies and just eat 3……..the whole pack always seemed to disappear!  (LOL). What I do is only buy what I will eat during that one meal. It does make it a bit more expensive, but it is only an occasional thing. If I order a pizza I eat what I want and give the rest away (never throw away b/c I don’t like to waste). I can’t bring gallons of ice cream, big bags of chips, or multiple king-sized anything into my house. It just won’t work. And the hide it in the back of the pantry trick doesn’t work either. My “food weaknesses” just can’t be in the house, or if they are, it just makes it more difficult for me. If moderation works, for you great. If the tempting food has to be in the house, maybe you can try and ask others to not let you know when they bring it in or to keep it out of your sight.

Like I said before, learn what works for you through trial and error. Don’t hold something as a definitive truth just because someone else said it worked. Be a skeptic, try it for yourself, and come to your own conclusion.
Good luck!

People always ask me how I am able to remain lean for such long periods of time. There is no “secret” answer; it just takes a lot of preparation and discipline. In my opinion, it takes more of the former than the latter. I thought I would share a few things that I do to make life easier while living in “The Land of the Lean!”
1)How it works. The pictures show the process my food goes through from grocery store to meal ready. EVERYTHING is premeasured, weighed, and packaged…..at least during the season. I’m more lax with the scale during the off season.
2)So what’s in the pictures? It is 15lbs of chicken, 4lbs extra lean ground turkey, 4-16oz cartons of Egg Beaters, 2-10oz packs of extra lean deli meat, 6lbs of sweet potatoes, ½ pack of Uncle Ben’s instant brown rice, 2 bushels of asparagus, 2 red peppers, 2 orange peppers, 2 chopped cucumbers, 1 large purple onion, 1-16oz pack of sliced mushrooms, ½ bushel of spinach, and about 46 egg whites. I had enough food cooked, measured, and eventually frozen for 2 additional weeks. (How’s that for preparation?)
3)I cook because I have to. I have learned to enjoy it over time and have become quite the chef in the kitchen. I never use the excuse “I can’t cook!” because initially, I couldn’t do it so well. But FYI, you learn to do what you have to to get the results you want!
4)I look for bargains EVERYWHERE! Eating clean is as expensive or inexpensive as you make it. There are certain things I just refuse to pay outrageous prices for….unless I have no choice. I have learned when and where to shop to get the best bargains. (Notice the discount prices in the pictures. I spent $18 on what would typically cost $40).
5)The preparation involved is worth the long-term benefits. So what if you have to spend 6-8 hrs of your weekend preparing your food for weeks in advance. You would definitely spend more time than that doing cardio if you chose to eat out….think about that!
6)Get creative! People assume all I eat is chicken, broccoli, and oatmeal. My question to them is this: even when you eat junk, do you eat the same thing every time? No! If you are bored with trying to eat healthy it is because your menu and preparation of the food is boring. “Food” is never boring, it is always the hands that prepare it that are drab. When was the last time you checked out the food network and got some ideas for creative healthy meals? You should try it sometime.
7)I ALWAYS travel with food. I laugh when people blame their poor nutritional choices on travel. Do you know how much you can put in a cooler that fits in a carry on suitcase? The attached picture has 39 meals. That is almost 7 days worth of food. And YES, it ALL fits in my carry on suitcase with room to spare.
Hopefully you learned something that you can take with you and try out for yourself. When you get it down, let me know how it works, or feel free to add your own alternatives or comments……and then come on over to the “The Land of the Lean”….it ain’t so bad….really!  

I know I’m a bit late, as Breast Cancer Awareness Month ended yesterday, but I don’t think we can ever hear this information enough. Women AND men tend to take this silent killer for granted until it hits close to home. Ladies, do your self-exams and scheduled mammograms. If you don’t like checking yourself, then let your significant other do it for you…..I’m sure they will love it! J Men, the same goes for you. GET CHECKED! It is better to remain proactive about your health rather than reactive. Here are a few interesting facts about breast cancer:
·         More than 178,000 new cases of breast cancer are expected to be reported in 2009. Of these cases approximately 40,000 women will die.
·         Breast cancer affects 1 in 8 women.
·         It was estimated that more than 2,000 were be diagnosed with breast cancer in 2008 and approximately 450 died from it.
·         The majority of women with breast cancer have no family history of the disease.
·         Over 70% of women diagnosed with breast cancer have no identifiable “risk factors.” (all are at risk and risk increases with age)
·         The amount of breast tissue a woman has does not affect harm risk of developing breast cancer.
·         Only 20-30% of women do monthly breast self-exams
·         In 2008, it was estimated that approximately 2,000 could have been diagnosed with breast cancer and 450 could die from it.
·         According to the National Cancer Institute (NCI) women’s chances of getting breast cancer according to age range  are:

Knowledge is power. Do something positive with it!

Data Source: American Cancer Society

Hair, Makeup, and Accessories
One of the final decisions to make about competition prep involves the styling of hair, the application of makeup, and the selection of accessories. All three combine to finish off the total package of a phenomenal physique and months of hard work. Considering  this, adequate time should be invested into the determination of these areas.

Hair
When considering competition hair, remember the key is to standout while on stage, while still looking your best. You want to look like yourself and feel beautiful. If you don’t feel comfortable and confident, it will certainly show on stage. When selecting hair styles consult with a stylist about color and cuts that accent your features. The short hair has been the trend for the past two years and many girls have attempted it, but not to their best interest. It may look good in public, but on stage it appears different. If you want layers or longer hair, experiment with hair pieces; everyone wears them now and the methods of putting them in can range from inexpensive do it yourself clip-ons for $50 to long term bonding and weaving methods ranging from $300-$1000+. Go to beauty supply stores and play with wigs and hair pieces or browse through hair magazines for interesting styles. Put your suit on and play with different styles to see what works best for you. Don’t get too overwhelmed, and remember, if all else fails, keep it simple and neat. Leave the edgy extravagance for another show. When you get pictures back from your initial show evaluate your hair and see if it works. If not, keep experimenting until you achieve the look you want. Remember, the worst thing you can do is wait until the day of the show to try and decide on a hair style. You have enough going on that day and your hair shouldn’t be another obstacle.

Makeup
As much I did not believe this when I first started competing, a professional makeup job makes all the difference in the world. Or at least knowing how to apply stage make up is the key. What looks like a lot of make up in the mirror is usually perfect for the stage. Remember the lights drown you out, so everything has to be overly dramatic to appear “normal” on stage. The joke with makeup is if you feel like a clown, your makeup is usually perfect.  If you do not know how to properly apply stage makeup, then take classes, or solicit the help of a friend who is knowledgeable. You can go to makeup counters in the mall and ask them to teach you how to achieve the look you desire. Other competitors backstage at shows are usually pretty nice about helping others apply makeup as well. As far as color, it is really about personal preference and what brings out your natural features. Many girls like to match their eye shadow to their suit color, while others go for smoky eyes, or natural finishes. Experiment and solicit feedback from others. One very important tip to remember is to make sure your competition color and foundation blend well together once on your skin. This means you may have to use a slightly darker foundation than normal. DO NOT use competition color on your face. It gives the appearance of a dirty face on stage and can easily cost you the competition. The last thing you want is for it to appear as though your body and head are two completely different entities.  

Accessories
The use of jewelry is a way to bring everything together. The rule of thumb I use is this: if your suit has a lot of “bling”, go with simple jewelry. If your suit is plain, spice it up with fancier jewelry. Although some ladies opt for real diamonds, most purchase bracelets, necklaces, and earrings in sets or alone for $8-$50 depending on what you want to spend. Many free standing stores in the malls or flea markets carry the “blingy” stage jewelry at very reasonable prices. You can also try teenage clothing stores which often carry the same thing at affordable prices. And if the jewelry breaks, loses stones, or is misplaced, you don’t have to panic about a lost fortune. Some girls opt for bracelets and earrings only, while others wear both plus necklaces and anklets. Have fun with it and let the jewelry represent your sense to style.

When combined, your hair, makeup, and accessories should all be selected to accent your features and give that final touch of elegance that you bring to the stage. You’ve worked out and dieted for several months, purchased the right posing suit, applied the perfect touch of competition color, and are glowing with radiance on stage. Enjoy your time on stage and moments in the spotlight…you’ve earned it. Now go out there, and quarter turn and pose your way to victory! Best of luck to you!

1)       Why do people get so bent out of shape when going through airport security when they already know the routine?
2)      Why are there so few “real friends” who tell you when you look like a fool or do something silly?
3)      Why is your mother the only person who can call you fat and get away with it?
4)      Why is so cool to be of mixed ethnicities these days?
5)      When is the recession going to end?
6)      Why is it so difficult to tell the difference between figure and bikini physiques now?
7)      Did that lady on the Biggest Loser ever jump up on the plyometric box this week?
8)      Despite all the research against no carb diets, why do people continue to use them?
9)      Why do so many girls wear hair extensions now?
10)   Why is the media wasting so much time talking about the “balloon boy?”
11)    Why does it always rain the day after you wash your car?
12)   Why do so many trainers take pride in making their clients throw up?
13)   Why am I dreading day light savings time in 2 weeks?
14)   Why do people think it is ok to send inappropriate messages online? (If  you wouldn’t say it to someone’s face, then don’t say it online!! Stop hiding behind the dang computer!)
15)   Why don’t companies have an internet sensitivity training programs to teach people how to act online?
16)   Why do people weigh themselves everyday?
17)   Why have “sleep” and “rest” been my favorite words for the last 2 weeks?
18)   Have we gotten this healthcare program resolved yet?
19)   Why do the elderly people who can’t see above the steering wheel in their cars look so cute, but make us so mad?
20)  What do you think?

The 2nd segment in my competition for beginners series focuses on proper suit selection. 

Suit Selection
So you think you have seen the posing suit you want, which just happens to be similar in style to the suit won by the Arnold or Olympia winner. It is beautiful, gorgeous, and you have already envisioned yourself stepping on stage wearing it. But wait, what you may not know is that posing suits can quickly become one of the most expensive components of competition. Knowing these tips will help you with the initial process of selecting the best suit for your needs.  

Create a Budget
Depending on your preference of suit, this can be one of the most expensive components of competition (specifically for figure competitors). You first need to determine how much you are willing to and can afford to spend on your suits. And remember that in many organizations you need both a one and two-piece. Prices range anywhere from $180-$2500+ per suit. With so many suit makers out there, there is one who will fit your budget. Once you’ve decided on a price, see which makers fall within your budget. Do an online search for “competition suits.” Some designers are getting more flexible with costs and are allowing you to make several small payments over time, while others ask for the bulk of the cost up front. And please don’t be fooled into thinking you have to have the most glammed up suit to win a competition. Many of the ladies with the “couture” suits are getting sponsors to cover costs, so they are able to get the suits with a lot of “bling”, without breaking the bank. Although it is important to have a nice suit, you should not go broke in the process of trying to attain it. Another suggestion is if you still find that your budget is tight, order a moderately embellished suit, buy the same Swarovski crystals that the designers use (at half the price) and embellish the suit yourself using craft glue. Look at magazines to get ideas of stone designs you like and experiment. Buy a cheap suit from the clearance rack and practice different stoning designs prior to working on your actual suit.  Competitors are getting so savvy now that some of their self designed suits look better than the costly designers. Of course there is always the option to purchase used suits online from other competitors. The only drawback is that the suit often requires alterations. Regardless of the method you choose, stick within your price range because it is so easy to see other suits, get over zealous, and spend well outside your budget.   

Select the Proper Color
When selecting the proper color, remember two things: it must accent your skin tone and look good on stage. It is also important that you take into consideration the color of your hair and your skin tone on competition day . Significant mistakes are made when ladies select suit colors based on their present skin and hair color and then morph into something completely different the day of the contest and wonder why the color does not look as nice. A good place to start is to think of colors you feel look good on you or that others have said highlight your skin tone well. Stay away from colors that will drown you out (ie: blondes may want to stay away from whites, darker complexions away from browns, and ladies with jet black hair away from black and navy blue). It has also been said to select color hues at the darker end of the spectrum because they show better on stage. (ie-selecting a magenta rather than soft pink; turquoise rather than baby blue). Ask for fabric swatches so you can actually see what the color looks like rather than just looking at it online. Don’t be afraid to get feedback from others as well. You’ve worked hard and want to put your best total package forward.

Select the Proper Style & Cut
Similar to color selection, your suit style must complement your physique. A good suit designer should ask to see pictures of your physique and should provide corrective feedback if you desire to purchase a suit that is not flattering for your body style. Consider whether you have a thick/slender waist, long/short legs, long/short torso and hips size. Additionally, you must consider your bust size accordingly. Many competitors have implants, which are fine, but a proper suit should appropriately cover your bust and not let them protrude on the sides. And ladies without implants, please strongly consider getting padding made into your suit. You can add the store bought pads, but they tend to not provide as much lift as the built in padding. Again, refer to magazines and online pictures of designers you like and consult with your designer to see if that is the best cut suit for you. Many times, there are slight modifications that can be made to your desired suit that can make it more flattering for your figure. Additionally, you may also benefit from seeking out designers who include any necessary alterations in the original price. There are instances when ladies pay $900+ for a tailor made suit, only to find that it is not properly cut and that they need to pay additional money for the designer to make alterations. Once you get the suit, be sure to try it on…..and don’t panic. It never fits exactly like it does the day of the show when you are lean and depleted.  

Following these steps will surely get you going in the right direction for selecting the best suit for your first competition.

Although definitely not exhaustive, this list of suit makers will also help you get a jump start on things:
www.sensational-designs.com
www.divaexchangefitness.com
www.christinemarshdesigns.com
www.passionfruitdesigns.com
www.cynthia-james.com
www.merrychristine.com
www.fitweardesigns.com
www.dreamwearonline.com
www.lidiaconti-bodywear.com
www.cryscorner.com
www.thewinningsuit.com
www.fitnessandfigurecompetitionsuits.com
www.jagware-posingsuits.com/
www.fitswim-byceleste.com
www.maggiefit.com
www.ccfitwear.com/
www.fitswim-byceleste.com
www.posingwear.com
www.GoFigureSuits.com
www.bikiniguru.com
www.suityouswimwear.com
www.lindacusmano.com
www.fitnessteambc.com
www.bodyrushpersonaltraining.com

www.bryondavid.com

When many people decide to compete they get the idea after going to a show or witnessing the transformation of others, but most have no clue where to start. This 4 part series I wrote last year that was published in Natural Muscle Magazine explains how beginners can make competiting a bit easier. Hope you find it useful.

Congratulations! So you’ve decided you want to compete in a Bodybuilding, Fitness, Figure, or Fitness Model Competition. You are motivated and eager to get started. Your workout routine is flawless and people at your gym are cheering you on. You’ve heard that you have to eat…..alot and know that this includes a seemingly infinite amount of protein.  But exactly where do you get started on the right dietary and nutritional path to success? Following these brief beginners tips will make the transition a bit less stressful and improve your likelihood for success.

Seek a Competition Qualified Nutritionist
Although many nutritionists and registered dieticians have a plethora of expertise and experience, finding one that has specific experience working with others in the fitness industry is imperative. Start by asking competitors whose physiques you admire who they work with. Talk to trainers, coaches, athletes, and do your research. Once you find a nutritionist, ask to see pictures of several of their clients. Rates are usually not cheap, but you often get what you pay for. This is an investment you definitely want to make. If you are serious about competing AND winning, a nutritionist is usually something you have to add in to your competition budget, at least until you feel you have learned enough to adjust your diet independently. In time you will find that you can adjust your training according to how well you adhere to your nutritional plan.  

Plan, Plan, Plan
Food preparation is one of the biggest components and often the biggest downfall of competition prep. If you have limited time, it typically requires you to plan your 6-8 meals per day ahead of time. It may sound simple, but when you consider that you will probably be dieting for 13-16 weeks, that is between 546 and 672 meals to prepare. Without adequate planning it is easy to run out of food, skip meals, or cheat on your diet.  People tend to eat the same 6-10 dishes without even realizing it. Figure out what you eat, what you enjoy, and sit down and strategically plan your meals. Of course as the competition date approaches, you may have fewer options, but that is still a ways off.

Prepare Ahead of Time
If you know you will be traveling, or unable to return home to grab a meal, make sure you have enough food to take with you before you leave the house. There is nothing more frustrating than going somewhere and getting stuck or taking longer than expected and realizing you have no more food and it is past time to eat. Always carry more than what you need. You may feel like you look silly lugging around several hours worth of food in your mini cooler, but you will certainly be thankful when an unexpected mishap occurs and you are fully stocked with meals.

Find a Support system
Eating healthy requires discipline. Competition dieting requires even more intense discipline. Although many will support you in your endeavors, others will make seemingly harmless comments that may entice you to skip a meal and “treat yourself” to lunch or happy hour. Surround yourself with others who understand the intensity of your journey. For many, the end is particularly tough, as it may require you to temporarily remove yourself from various settings, people, and situations. Just remember, it is only temporary. If your friends and associates truly care about your efforts, they will understand.

Reassess Progress and Goals Weekly or Bi-weekly
Nutritional planning is not a one size fits all method. Your physique will undergo weekly changes and your diet must be adjusted accordingly. Don’t make the mistake of assuming that because a depletion technique or type of food worked for one person, it will work for you as well. Take time to look at your transformation, consult with your nutritionist, and get critical about the results you want so he/she can help you achieve success.

Although these tips do not guaranty you a first place finish in your initial competition, they will help provide a basic foundation when considering nutritional planning for a show. 

HEY YOU GUYS….WE DID IT, WE DID IT, WE DID IT!!!Thank you so much to all who put up with my daily "vote for me" messages for the past month. You all put me through to Round 1 of the Spokesmodel Contest! THANK YOU SO MUCH!! Out of all the wonderful ladies I truly feel honored and blessed that you all took time out of your schedules to vote for me. I appreciate all that you’ve done from the bottom of my heart! Your kindness, motivation, and words of encouragement have truly been a blessing for me with regard to fitness and life in general. So again, thank you so much! MUAH, MUAH, MUAH….KISSES AND HUGS FOR EVERYONE!!!