Wednesday, March 31, 2010

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that frightens us most. We ask ourselves, “Who am I to be brilliant, gorgeous, talented, and famous?” Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest what is within us. Greatness is not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our fears, our presence automatically liberates others.”

Maryanne Williamson

Restorative Yoga

I have been strength training intensely since November. Lifting heavy can take its toll on your body and when preparing for any competition, injury is the LAST THING YOU WANT!

There are so many new muscles I have discovered these past five months. Along with discovering them, I'm desperately trying to make them BIG!
I am also doing things to my body that I wouldn't normally do EH HEM can we say 5 inch heels and delving into the waters of borderline shoulder impingement!!!!! ;)
Shhh don't tell David

I don't have a lot of money (understatement of the century)
When cleaning out my apartment I found an old gift certificate from 2 years ago so I FINALLY got my first massage since I started training. Obviously a spa massage is great, you are on a nice heated bed with soothing music, your naked and someone is rubbing you down with lotion. How could that not be good!?!?

Relaxing ...yes.
But it didn't target my specific problems.

That's ok because I can do it on my own!!!!

The secret to my weekly recovery is Restorative Yoga. It is not simply a sequence of Yin Yoga postures like I used to do. It is an AMAZING combo of self myo-fascial release techniques, properly sequenced asana with tons of props (bolters, straps, blocks, balls) focus on breath, all combined with some great tunes.

WHAT THE HECK IS BETTER THAN THAT?!?!? Wednesday nights at 7:30pm I go and see my friend and fellow Yogi Sara Kochanowski and let lose. When I leave Ifeel as if I have just awoken from a 3 hr nap!!

Just like anything else, your method of recovery must change and be specific to your activity in order to reap the most benefit.

If I am HAMMERING my shoulders and lats along with my gluts AND wearing heels; I am going to have to do something pretty specific to forge on with my gains and not get sidelined by injury.

The more you establish awesome body awareness, the less likely you are to get hurt pushing for the results you want.

Stay Tuned :)

Saturday, March 27, 2010

Glute Activation


Have you ever spent half a session trying to activate a client's glutes with no result!?!?!?

Try the LAT LUNGE on for size and get that A** on fire in no time ;)


Thursday, March 18, 2010

The deadlift

Make that the single leg dead lift.

Single leg exercises increase balance as well as coordination. The single leg dead lift is used to promote functional hip strength AND stability.

I use the single leg dead lift throughout the year AND in my Figure Competition Prep to get BIG TIME glute and hamstring recruitment. Incorporating this exercise into your routine is critical!

We all know how much I stress on form and proper alignment :) If you don't have these 2 things NO EXERCISE will suffice, but if you possess both THE BASICS WILL DO WONDERS!

If you don't believe me, take it from..

my man Gray Cook! He published this AWESOME ARTICLE entitled Deadlifting (Balanced Body Series) 3 years ago and its ALL about THE SINGLE LEG DEAD LIFT.

Wednesday, March 17, 2010


Going on week number 3.

If you haven't spoken to me then you wouldn't know that week #1 went horribly.

Week #2 much the same.

With a few tweaks, week #3 is getting better.

Just as no training regime will work for all people, neither will nutrition plans.

Every BODY is unique INSIDE and OUT.

Due to my recent experiences I have come to know my body better than ever.

The RTN protein powder ( tho it TASTES AMAZING) was just not working for me on a daily basis. That in addition to MEAT ever 3 hrs... my body just wasn't able to process animal protein in such high doses.

For those of you who are can guess where this got me

So I have switched to a VEGAN protein powder. I have also cut ALL MEAT out of my diet. I have replaced it with a variety of fish and legumes. This is virtually unheard of in traditional body building and figure competing. But hey a girl's gotta do what a girl's gotta do.

Having to make this major change and not even knowing for sure whether it will work, is scary and a bit discouraging.

I know for a fact that when it comes to show day, I will be a bit softer than the other girls, simply because CARB CYCLING is a little difficult when some days all you are eating is CARBS!

I can't get over what great people I have established relationships with in my time in the fitness industry :)

Jess was so friggen helpful and cute, I know she won't mind me sharing her helpful hints!

OK – bring out the BOOKS! (hahah, nerd)
So the obvious q’s… drinking enough water? Taking a multi-vitamin with iron it it? On any medications that have side effects that cause constipation? Getting enough INSOLUBLE fiber?
My books say:
· Eat plenty of foods high in pectin (apples, carrots, okra, beets, bananas, cabbage, cirtrus, dried peas.
· Avoid foods that stimulate secretions by the mucous membranes, such as dairy products, fats and spicy foods.
· Do not eat dairy, soft drinks, meat, white flour, sugar – hard to digest and have little to no fiber
· Eat dried prunes or figs
· Consume barley juice, wheatgrass, or any cholorophyll heavy drink
· Flaxseed oil or fresh ground seeds may help soften stool
· Psyllium seed (take with a whole glass of water!)
· Go to the toilet at the same time each day – even if the urge doesn’t exist to go, and relax. (meditate on the Potty, Stace!)
· Take acidophilus –especially if you’re using laxatives
Basically do what you can to alkalize your body as much as possible while still eating animal proteins. That is supposed to help. Go get a ph stick from Whole Foods and pee on it – see what your acidic levels are.

I'm pretty sure Angus read my mind when he sent me this! YUMMY, with a few adjustments even I can eat this :)

Bonnie reminded me that even when this is a "Natural" Competition, many things that you will do to yourself in order to get stage ready aren't exactly natural or healthy :(

Colette gave me a ton of great advice as well, if you live near the South End and have any digestive issues, she's your gal!

As you can see I have a great support system :)

Just as an injury or getting the FLU would set you back in competition prep, so to does my little digestive issue. I would NEVER NOT do this competition, I am just not willing to make myself SICK AND MISERABLE over it. I can deal with low carb miserable :)

Watch Out JUNE 5th, here I come

Training Update :0

Just wanted to give you a quick update on training!

Monday's are a long day consisting of5x5 chin ups
5x5 wide-grip dead lifts
drop sets of
wide grip lat pull downs super set with incline dumbbell press -4 sets.
And I finish it up with
bent over rows super set with barbell hip thrusters- 3 sets

After that Coach Nick suggested I try boxing for some upper body specific cardio.
4-8 sets of 3 min rounds that is

Poor Greg ... I DON'T BOX.


Happy St. Patrick's Day!


Start your day off right with this GREEN SMOOTHIE :)))

1/2 cup spinach
2 scoops RTN Vanilla Protein Powder
Garden of Life Fiber Supplement 1 scoop
1 TSP Lemon Flavored Flax Oil
5 Ice Cubes
1/2 cup water


Sunday, March 14, 2010


This morning despite the time change I ventured to Northborough MA for my first posing class!

I got to meet 3 time WNBF World Champ Nancy Andrews :)
There were a lot of girls there for Figure Posing :0 and many of them were "Tall" too! Even Liz Marcantonio a WNBF PRO was in the posing class!

The following is a post I read a few weeks ago and now it all makes sense! It basically sums up what I learned this morning.

Taken from: The Official Blog of Fitness Model Lauren Beckham

Tuesday, November 17, 2009

Figure Competition Advice: Posing Tips for Female Figure Competitors

Posing is a very crucial part of contest prep for any competitor, figure competitors in particular. The further she rises to the top of her game the more crucial it becomes to perfect her presence and posing. Lets just say, it can make or break you in a competition.

Regardless of what organization it is quarter turns are always mandatory with any figure competition. Quarter turns are defined as a pose that you hold displaying your physique from the front, back, left, and right, in that order. The point is to make the poses look relaxed, easy, and graceful with transitioning. When in fact they are not. It takes conditioning to show case your muscle while making it look like you're not trying to. That is why practice is key, and posing sessions are a must along with training while getting ready for a show. Lets take a look at each quarter turn in further detail.

The First is the front stance that show the "hourglass figure" that the judges are looking for. You more then likely do not have such a shape considering that you workout, so that is why it is important to fake it, here is how:

1. keep your legs together, if you have a small quad sweep, point your toes out to make it look bigger. Also, by pointing your knees slightly out you can further accentuate that sweep which adds to the hourglass look. Tighten your legs enough to where striations do not show, but your legs look full.

2. The waist needs to be tight and fit, but small. It is easy for a competitor's waist to become thick due to the build up of muscle on the obliques and that is why the abdominals need to be flexed in a way that makes the waist line thinner. This definitely takes practice!

3.Keep chest up and out. Think of it as if a string is pulling you up from the top of your head.

4. Flare out the lats, this along with the abdominals takes a while to get the hang of. The flexing of the lats, along with the abdominals are the key to creating the symmetry needed.

5. Add the shoulders to the mix by flexing them in a way that pushes them outward so as to flow in to the lats. Be careful not to hunch the shoulders while trying to create this affect.

6.Keep arms at your sides slightly bent

7.Do not shot gun your fingers nor spread them out, keep them elegant looking by relaxing them

8. Smile at all times!!

The second and last is facing stage right and left. Alot of women's weaknesses can show with this pose so the important things is to know how to hide those typical trouble spots. Depending on what show you are doing there are alot of different variations of this stance. Find out what they are so as not to waist time practicing it wrong. No matter what show, these tips will be of benefit.

1. You can place either one foot slightly in front of the other or slightly back. This creates a more fuller looking leg. The hamstring and calf can also be brought out more if you pop the heel of the leg facing the judges.

2.Slightly bend at the hips to make the glutes look curvier

3. Slightly twist at the waist so that your creating a thinner,defined looking waistline from the side. Be careful not to turn your body.

4.This is where the criteria changes depending on your show. How your arms are placed differ so find out so that you can practice it right.

5. Keep your head and chin up facing the side of the stage and smiling at all times.
Now we come to the third pose, the back. This will really show off your condition and the leaness of your body, if its not there it will be hard to hide.

It also show cases the v-taper that comes from full lats and a small waist.

1. Keep your feet together and balance your weight on your toes to really pop your calves.

2.Keep your hamstrings and glutes really tight, never squeeze your glutes together, unless you want to show off some cottage cheese.

3.Stick you butt out and upward by bending over slightly at the hips and flexing your lower back really hard. This will smooth out that line that is formed right below the cheeck that has a tendency to make the butt look saggy.

4. Flare your lats out as far as possible all while tightening, not squeezing, the rest of the back so as to bring out fullness and development in the romboids and rear-delts.

5. Do not hunch the shoulders, but tighten the upperarms, while relaxing from the elbow down, including the hands.

6.Keep elbows slightly bent

7. Sweep your hair to the side

The transitions are in between poses, moving from one to the next. Transitions are meant to look graceful, although your muscles are to remain flexed through out. Some women present more of a soldier look when they don't focus on the movements flowing together. The best way to look graceful is by stepping and turning with your right foot, followed by your left and then immediately hitting your next pose. Move your arms with it by flowing them behind your torso. to get a more visual idea of how this looks I suggest watching a few videos of competitors and mimicking a style you think would suit you best. Also, try out your gym, if they have an aerobics room with hard floors and mirrors try practing in that room. Wear your heels so you can feel confident walking in them, and practice your transitions and quarter turns, all while smiling.

Individual presentations are truly your time to shine. The judges call out each competitor individually so that they have an opportunity to take center stage.

You want to show off your assets and this is where practcing in front of a mirror benefits you because you get the chance to see what pose looks the best for your unique body. These are the poses you want to emphasize and make your first impression with. The poses are like the quarter turns except for the very last one. You show your front, back, and one of your sides, in what ever order, but always be sure to face the judges before leaving the stage.

Make it unique by adding bends, dips, bows, and waves, all while exuding confidence and radiance. Wave, smile and look at the audience and judges while leaving the stage.

The casual pose is when the judges tell you to relax. You never relax, instead you strike your casual pose, because although it may seem like the judges are scoping out other competitors at the time, a few may be looking at you, so it is important to still smile and look poised. Keep the following things in mind when choosing a casual pose:

1.You should always face forward with your number in view

2.Keep a twist in the waist, don't face completely to the side or to the front

3.Bend one leg slightly and place hand on hip to show a more relaxed look

Remember practice is key. A word of advice would be to have posing sessions atleast 4 weeks out from a show. Depending on your schedule you can have more or less

Your best bet would be to have 2-4 sessions weekly 15-30 min. each. The closer you get to your show the more you can up the frequency or the length of these sessions.

Good Luck, stay positive, stay strong, and always smile!!

This morning we were allowed to wear booty shorts and a tank with our heels.
NEXT week however we have to break out the suits ;)

Friday, March 12, 2010

WE ARE LIVE :))))))


I know you all have missed me lately ;)

I have been working on a new project! Hope you enjoy :)


Tuesday, March 9, 2010

"You can do anything for 3 months"

Yeah, yeah thanks Steph.

Since I am 12 weeks out from my competition, I began my diet this week :0
I have never in my life weighed and measured my food. I have a lot of diet restrictions as far as what I can and cannot eat, BUT I have NO restrictions on the QUANTITY of things I eat......

I had a dream about eating PIZZA last night, I haven't had anything resembling a piece of pizza in 2 years. I don't no why this diet is getting to me, let alone so early.

I am going to be 100% compliant.

I have spent countless hours lifting, I will spend countless dollars on my suit ;) I better follow this diet because I want to BRING IT on June 5th.

This Sunday I will take part in my first posing class.

As I explained before, I see this competition as a "right of passage." As a woman in the Fitness Industry I want to experience all that I can, and this sport has always intrigued me. My family and friends can assure you that pages of Muscle and Fitness Hers were torn out and kept in countless binders throughout the house when I was a teenager.

As I have delved deeper into training I obviously have been drawn to the corrective aspect of things, the maintenance of flexibility and the fact that SPOTLESS FORM is absolutely CRITICAL.

As one of the most influential woman in the Fitness Industry, Rachel Cosgrove provides a nice summation of what I have in store for me below....

Glamour of Figure Competitions: The Truth Exposed

Wednesday, March 3, 2010

MYOFORCE Versus Hits Milton MA

The ladies at Fitness Unlimited are awesome :) They have been training on the MYOFORCE Versus, and are prepared to launch a few classes featuring the product for their 30th Anniversary this month! Check em out!

Stacey's Favorite Fitness Tools: