“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.
Good....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 :)

Glute Activation

Trainers....


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 ;)








MEGA PROPS TO KEV!!!

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.

THE DIET

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 smart...you 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.

http://youtu.be/3KRB8msq41c

HAHAHAHAH

Happy St. Patrick's Day!

BOTTOMS UP!


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

YUMMM!