What happened Saturday?!

Competition number one- ACCOMPLISHED! 

It was such an amazing weekend. Time for some details on how everything went. 

My lovely mother drove in Friday to help me out. Being carb and water depleted makes it tough to have much energy to do anything so she helped me out with final details at home. I had a posing session with Sher in the morning at 8am and felt good about my model turns. The rest of Friday consisted for relaxing and packing. I got a chance to go to the farmers market to buy FRUIT to eat after the show. I was more than excited about that. 4:30pm was my spray tan appt at the double tree hotel. 6:30pm was briefing for bikini and figure competitors. After that I just hung out in the hotel room with my mom and was asleep by 10:30pm. I actually wasn't feeling jittery or nervous about the show so it was good to rest well that night. 

Saturday schedule went a little something like this:

5am: Woke up to undo my curlers and fix up my hair

6:30am: Make up appt

8am: Out the door to the venue for tan touch up

9am: Final briefing...but actually just lots of waiting around 

11:30am: Hair and make up touch ups, bikini on....Prejudging has started at this point

1:30pm: I am on stage for prejudging

2:30pm: On our way back to hermosa to nap! 30 minute power nap!

4:30pm: Back to the venue for finals

6:30pm: Finals begin....tan, hair and make up touch ups while waiting for my category

7:30/8pm: On stage for finals!

9:30pm: Show ends, stay after to get feedback from a few judges! 

10pm: Dunzo. 

11pm: Party time. 

Prejudging was great. I am happy with how I did on stage. I went out confident and comfortable with my model turns and walk. It was exhilarating! Competitors are in different "classes" depending on your height which means I competed against others around the same height. There were 10 girls in my class. We all walked out, did our individual model turns. Then they put us in smaller groups to compare girls against one another and had us do a few poses...walk to the back of the stage and back up front. Every one was so beautiful and had incredible bodies! The winner of the class was Ingrid Romero, a very inspirational competitor who is well known in bikini and has taken pretty awesome titles. (I didn't make top 5 but am still waiting on my placing)

When I walked off the stage and saw my trainer after prejudging I got pretty emotional. All day, it was about prepping and in that moment it sank in and really hit me that I DID IT. I worked so hard and accomplished my goal- and I did it all without comparing myself to the other girls or feeling insecure because I was simply proud of my own personal journey and individual accomplishment. I was on top of the freaking world! And to see my friends afterwards just meant the world to me. 

Finals were easy breezy. The most stressful part is prejudging because thats when it counts and when you are being scored. In finals we just walked out and did our model turns individually and immediately after they announced top 5. 

First thing I did after I got off the stage for finals was eat my muffins, brownies and fruit- didn't even go for a sip of water (I hadn't had water since 6pm the night before).

Head judge's feedback:

She said that I had a great figure/shape because of my tiny waist line and nice butt. haha..She wanted me to work more on my hamstrings and just get leaner. She said that she really liked my stage presence and my walk- that I was poised and classy. She loved my hair, make up, skin tone and overall look. Need a more blinged out bikini though! 

I had an awesome sunday relaxing and EATING whatever I wanted and today I was back in the gym, back on my clean eating diet ready to work for excalibur december 3!

Enjoy the pics! more posts to come that will be more personal and reflective! 

29% body fat to almost 12% in 3 months. Lost almost 2% in the last week before competition- insane. 

What I want.

Today was my last day with Sherlyn before competition day. When you train and you're sore, your body can retain more water than usual. We aren't training me all through the week so that my body/muscles will have time to heal and be show ready. 


Now, let's talk about wants. 
I knew what I wanted in terms of the goal and I knew what I wanted out of the process. What do I want on competition day? 


Let's start with this:


The last few days have been very emotional for me. I know its a combination of being carb depleted, training hard and trying to get everything taken care of for competition and life in general, but regardless of all of that- it's an emotional time overall. I have worked so hard for the last 3 months, staying insanely focused and determined to reach this goal. It has taken hours in the gym, hours of preparation, and every bit of mental, physical and emotional strength to conquer my days. And now, I've arrived to what I have been working so hard for. To stand in front of the mirror, look at how far my body has come and how far I have come personally, makes me feel things I can barely put into words. Last night, I literally did just that. I stood in front of my full length mirror, naked. Just me, and the progress I've made physically. Just me, and the fears that I've shed. Just me, a better me- accepting (for the very first time in my life), stronger, prouder, peaceful and still. I didn't get into all of this for vanity. It was for health (honestly, read my blog about my allergies and health issues). It was for an experience. I knew, 3 months ago, in the very moment I decided I was going to pursue bodybuilding and compete, that I would put 100% into it and that I'd make it to game day. That's just how I am. But standing there, I was still in awe of what I had accomplished, what I had learned and what I had overcome in the past few months. We all know the definition of dedication and discipline, but to live it is when you truly understand it. I have a better appreciation and understanding for those words as well as who I am. All of this, from training for a bikini competition. 


With that, what do I want competition day? Do I want to place? Yes, of course. But I'm not going to expect anything. I have to be realistic. I have come a long way but my body is not 100% show ready. I don't know the girls I'll be going up against but I do know I have worked as hard as I could in the amount of time I had to prepare for this show and that's all I could've done! You better believe I'm going to bring my A game when it comes to stage presence. That's actually more than half of what matters. How would you even choose the final girls when everyone has a sick body. Stage presence and personality account for a lot. The judges have to LIKE you. So no matter what, I will be up on stage, confident and proud, because I am. 


My body will continue to change. I will continue training after this competition to lean out even more. I'll be in even better shape for Excalibur December 3rd. I think at that point, I'll be pretty close to where I should/want to be for the stage. 


Sooooo what do I want? I want to have fun, I want to celebrate with the people I love and I want saturday to end with only the most amazing memories! Because truly, at the end of the day, my placing does not define me. It's my attitude, it's how I hold my head up, it's what I have learned and who I am today. 
Today, I am a better me.
And I am happy. 








Love, 
Nat

Update and tickets to the competition!

Hello world,

A lot has happened in a short amount of time. A little over 2.5 months into training I got my body fat remeasured. It was bittersweet. I had made progress and I needed to celebrate that victory, at the same time, I was still so far away from my goal.  It was definitely a bit discouraging. The progress I made in 2.5 months should have been greater considering how hard I was working. Something was off and what I was doing clearly wasn't the most effective for my body in terms of fat loss and getting lean. Then, I got really sick and this threw me off for about 2 weeks. Even further behind, I decided I needed a new game plan, a new strategy. It was time to hire a trainer and nutritionist. 

I remembered: If I wanted to be the best, I needed to learn from the best.

Through some research I found Jason Kozma (High Performance Personal Training)! I met with him and in short, he paired me up with IFBB PRO figure and bikini competitor- Sherlyn Roy. Wow and wow. I started training with her September 28th 2011. With a new diet plan created specifically for me by Jason and more effective fat burning training with Sherlyn, the progress I have made in just a few weeks is incredible. August 5th 2011 was the first day of my journey. I started at 29% body fat. Today, October 15th 2011, I am at about 14%. 

Now, I am a week away from my first competition (October 22). Training this last week has been intense and it's been a whirlwind getting all of the details together. There is so much that goes into preparing for competition day. I've had to consider what bikini will look best and accentuate my body shape, shoes, tanning, make up, hair, registration, considering the minor changes in diet and training if necessary (at this point my carbs are ALMOST 100% cut), making sure the poses and walk for the stage is impeccable! On top of all of that, training/ cardio 2 hours a day, meal preps (that takes me about 1.5 hours a day!) I also work and have to make time for errands, chores, relationships and myself. Its been incredibly challenging but unbelievably rewarding. I have learned more than I could have ever imagined about myself while going through this process. The lessons I have gotten out of this I can forever apply to so many other aspects of my life. Not just health and fitness. 

I am completely over the moon excited to reach my goal of completing my first competition. It will be a great experience to get my feet wet and get a feel for the process and stage to better prepare myself for my second goal- the big show- EXCALIBUR- Dec. 3rd 2011 (in Culver City as well). 

It's the home stretch now. I'm focusing on staying mentally, emotionally and spiritually strong- with that, my body will follow! Also, to take in every moment and emotion, to remember how blessed I am to be able to pursue all of the things I love each and every day, the support system I have, and everyones continuous encouragement that has truly helped me out more than you probably realize.

I have so much more that I want to share with all of you. I will try to make more time this week! 

TICKETS TO THE COMPETITION: 

I would absolutely appreciate and love for people to come and support me at the competition and also experience this insanely inspiring world of bodybuilding.

Saturday October 22nd, 2011

10:30 am: Doors open to public for prejudging

11:oo am: Prejudging- Competitors will be doing their model turns/poses individually and will be called out in groups to be compared against one another. Competitors get more stage time as judges are actually..judging (for finals). Its a cool time to see everyone up against each other and see the judging process as competitors are switched back and forth. 

6:00 pm: Doors open to public for finals

6:30 pm: For unlimited bikini specifically (what I am competing in), it is awards only but competitors will still be able to do model turns. Less extensive as all comparisons will have already been done during prejudging. 

Ideally, I would love for people to attend BOTH! :) But if you had to choose one, I suppose its up to you and what you'd prefer to watch. Finals/night show is the one I think most people attend.. 

You can purchase tickets online and most likely at the show although I am not sure if they will sell out. The info is on the website. This link will take you directly to the tickets for my show:

https://www.lindsayproductions.com/11TicketFormTitan.php

This link is the information on the event location and classes:

http://lindsayproductions.com/11EventInfoTitan.php

(I am not sure how long prejudging/finals will take. There are about 150 competitors total for NPC/IFBB. I don't know how large each class/category is so I am unsure of how slowly or quickly they will get to my class! I realize there's a big gap between prejudging and finals but prejudging will NOT go until 6:30pm. No where near 6:30. I do know finals will be shorter than prejudging because they will have already done some comparisons in the morning)

got red meat?

I had a pretty interesting day, or evening rather. After getting my rental car towed, a parking ticket on top of that, missing my table read and still not being able to get my car back from the shop- I decided to treat myself to some red meat! After picking up my rental from the tow company in torrance, I stopped by the grocery store for dinner essentials. 

Shopping List:

-Beef (I bought sliced top sirloin- perfect for this dish)

-1 Sweet Onion

-McCormick's "Perfect Pinch Original All Purpose SALT FREE seasoning"

At home I already had:

-Sugar Snap Peas

-Fresh Garlic

-Olive Oil

Here's a simple list of ingredients and detailed but easy to follow prepping and cooking instructions for a delicious, simple, "clean" and healthy meal! No added sugars or salt! 

Official Ingredient List:

Serves 2. 

or 1 with a left over meal.

or 1 if you're a guy maybe. 

-Approximately 8 oz. of Beef 

-1/2 Sweet Onion

-1-1 1/2 cups of Sugar Snap Peas

-1 good sized Garlic Clove

-2 teaspoons of Olive Oil

-SALT FREE seasoning to taste 

Prep:

1. Peel and chop half of the onion, mince the garlic, rinse the snap peas AND meat (I always rinse any seafood or meat I buy). Set ingredients aside. 

Cook:

*The reason for cooking the meat and veggies in separate steps is because of the varying cook times. Veggies might cook a bit faster, vis versa. 

1. Add 1 teaspoon of olive oil to a medium-large frying pan. Turn on heat to medium- high (Don't turn on your stove top while you prep your food because putting oil in a hot pan could cause it to splatter...not fun and possibly painful). After about 10 minutes, depending on how fast your stove top heats up- add in the snap peas and onions. The water from rinsing the snap peas will give some extra moisture. Saute for a few minutes or until the onions and snap peas are golden brown. When finished, plate the veggies and set aside.

2. Give the pan a quick rinse and wipe down with a paper towel. Place pan back onto the stove top. Add 1 teaspoon olive oil and wait for it to heat up a little again. Add the garlic and let it cook ever so slightly. Don't burn it! Then add the MEAT! Lastly, add as much seasoning as you'd like. Salt free seasoning is awesome because it has 0 calories, 0 sodium, 0 everything! Don't over cook the meat-let it be a little more rare than you'd usually prefer because it will sit in the pan for a few more minutes in the next step. Oh, and spoon out the extra fat at this point-leave as much garlic in there as you can though:)

3. Turn down the heat to low and add the veggies back in. Let the juices and flavors simmer altogether for just 2 or 3 more minutes. 

4. Plate with whatever side you prefer! 

Personally, for good portions, I had half of the stir fry with some type of "good" carb. I always have steamed sweet potato. Can't live without it. But I also think the sweetness compliments the dish well. You could do brown rice or a whole loaf of bread...whatever you want. You could also make this meal with extra veggies. If you don't like red meat, try this recipe with seafood or chicken. 

We have the chompers we do for a reason. This is one reason. 

YEAHHH

It's a no brainer that life has been a lot more hectic the past month since I've started training for my competition. What takes up my time and how I manage my time has changed. I've always been a busy person, but I use to be a lot more flexible and I also use to be able to socialize more freely, eat and drink more freely. Definitely not the case anymore. More than ever, everything I do each day is pretty much planned out in advance and is filled with things I need to do. Very little is frivolous (No, "me" time and time for relationships is not frivolous-but many other things are). You know what I've learned? Having an enjoyable life and living it to the fullest doesn't necessarily mean being a free bird that roams aimlessly in search of adventure and maybe finding adventure. Maybe life isn't as spontaneous as it use to be, but heres the thing: I am really happy. I have reaped the rewards and benefits of choosing to do what I want to do, to stay focused, to stay determined, to stay productive. I am moving forward in the direction I want my life to go in. This is my adventure and I am enjoying every second because this bird knows where it's going. To the top. For those who have supported me and continue to- I'll see ya there. For those who haven't. Suck it. 

Prepare yourself for success.

I have been so incredibly busy, I've barely had any time to put away laundry- let alone sit down and work on blog posts. Now I am making some time for my beloved blog. Here's how I stayed on track during my weekend trip to San Francisco for the Outside Lands Art and Music Festival and also the Lake Tahoe trip for the bodybuilding competition The Tahoe Show!

Preparation is so important to staying on track. I knew that my workout schedule would need to be adjusted a bit but one thing I could absolutely keep consistent were my meals and everything I would consume during my weekends away.

Outside Lands

Food:

I packed a soft cooler full of tupperware. I didn't just cook a bunch of food hoping it would last me the whole trip. I did not want to be stuck at a festival that might not have the foods I could eat or have a bad reason to eat what I wasn't suppose to! I thought about how many days I was going to be away and how many meals I would have each day. After coming up with an exact amount, I cooked enough chicken, broccoli and sweet potatoes to keep me on track. For snacking, I packed cherries, walnuts and peanuts. Along with food, I packed all of my supplements.

Training:

I knew two-a-days were not going to happen because we were going to be at the music festival all day long. But I was going to do what I could. This meant waking up before everyone else and getting my cardio, weights and core in before we left for outside lands each day (between 7am-8am) Thankfully, the hotel had a gym. It was a super shitty one and I had to make do with free weights and then improvised for cardio by doing jumping jacks and random things..but it worked. The treadmill would increase speed so sporadically, it wasn't safe! I also walked miles from bus stop to bus stop and around the festival so I didn't feel guilty for not doing my 2nd official cardio workout as I would have normally done.

Lake Tahoe

Food:

For this trip I did the same exact thing I did for outside lands. It is as simple as that!

Training:

Thursday night was an extra late night for me. I didn't get to bed until about 3am and had to wake up at 6:30am to pack the car and drive to long beach to pick up April. To wake up earlier than that to fit in a work out would have been bananas. As much as I wanted to get a workout in, I knew that sleep is just as important as all of the other aspects (training and diet) in successfully reaching my goal. Was 3.5 hours sufficient? No, but it was better than no sleep at all! Plus, I had to drive. Once we got to Tahoe, I didn't want to exhaust my body by attempting to do a work out. I decided to go to bed early to catch up on sleep and then get a workout in the next morning, rested and refreshed. So, thats what I did. There was no 24 hour fitness there so instead of the gym and weight training, I took advantage of the outdoors and took a run to the lake and did some circuit training on the sand. I alternated between different exercises which consisted of squats, lunges and various core exercises. Jumping in the lake for a swim was the best part!!!! The water was perfect. The view was perfect. Sunday we drove back and I was able to get a workout in that night. I did extra cardio to "make-up" for everything in between :)

KEY POINTS:

*Prepare your meals in advance so that you have NO excuses when it comes to meals. I didn't cheat once- not once, with food.

*Be thoughtful and creative with your workouts. This will allow you to stay active and stay on track.

*If you absolutely have to miss a day of training, its OK. But make sure it doesn't become a constant thing. Remember consistency is key.

*Push yourself, learn discipline but also learn to listen to your body! Especially when it comes to rest.

When you truly want to succeed at something, you will put thought and effort into how you will execute the things that will lead you to achieving your goal. It is not always easy but find the tools to aid in progress, not excuses to hold you back.

Good luck!

LOVE

N A T

Breakdown.

TRAINING

Currently, I am training twice a day because I am a fucking beast. It sounds intense but its not that bad. As soon as I wake up, I do 30 minutes of cardio (before having breakfast) and end with core. My second workout of the day comes in whenever I can fit it in. It just depends on my work schedule. It consists of weight training (1-2 body parts a day: legs, bi's/tri's, shoulders, back, chest) and then another 30 minutes of cardio and end with core training. I switch up the cardio doing endurance and interval training every other cardio session or every other day just so I don't get bored. Won't get into the technicalities of it all like what is more effective etc...Gym time each DAY takes about 1 hour and 45 minutes to 2 hours (max)TOTAL. See, not bad. Also keep in mind I am lifting for 20 minutes tops (for now) since I am only training one muscle group per day and I'm not doing 100 different exercises. BUT when I am in the gym, I work my muscles until failure. Lets say I am doing shoulder presses -3 sets/15 reps. -first 15 reps is one set. I am shooting for 15 with each set but if I can do more, I will and I'll continue to push myself until I literally almost can not lift the weights- so the point is I push myself hard because I'm not lifting for very long so I make it count!!

MEALS

My diet is pretty freaking clean. Cleaner than what it use to be believe it or not. Yep, it's possible! haha. The hardest part has been to cut down on fruit because I use to eat massive amounts and now I need to watch my sugar intake. I have maybe 2 servings of fruit a day. Since I can't have protein powder (because it usually always has whey which is derived from dairy..obviously a no no for me), I have a lot of chicken for protein! Just less sauces and "extra" things..less eating out. If I do, I order plain chicken and veggies anyway. It kind of urks me because I am paying extra for something I can easily make at home and for a better price! But, I need to be social and "eat out" with friends and what not..so paying extra for chicken happens from time to time..anyyyywayyyy....

Daily diet looks something like this: (eaten every 2-3 hours)

Breakfast: Protein (4-6 oz. Plain grilled chicken breast ..loving my george foreman grill right now...or baked tilapia)

Veggie (Raw spinach salad with a touch of olive oil, balsamic vinegar if I feel like it...if I want to change it up- cauliflower, broccoli-just any type of veg)

Carb (Steamed sweet potato..usually 4-5 oz.)

....maybe a piece of fruit if I am craving something sweet.

Snack: Nuts (Walnuts/pistachios/or cashews)...or raw/steamed veggies. Sometimes with only a little bit of hummus. Sometimes I have a serving of fruit.

Lunch: Same as breakfast

Snack: Same as first snack. Or I will treat myself to a fruit. hahaha..treat...

Dinner: Guess what!? Same as breakfast and lunch but most of the time I do not have carbs, just more veggies.

Dessert: A small piece of dark chocolate. Saves me. I have to allow myself this.

Pre-work out (About an hour before): 2-3 oz. plain grilled chicken breast and some nuts..Or I will have my meal, either lunch or dinner (depending on when I get my 2nd workout in) and then wait about an hour before I head to the gym.

Post-work out (immediately after): 3-4 oz. plain grilled chicken breast. Sometimes I will take it with me to the gym so I can have it as soon as I'm done working out.

It changes a little here and there. Sometimes I have shrimp or white fish. If I want something quick, I just chop everything up and make a salad out of it using less than a tablespoon of olive oil, half tablespoon of balsamic vinegar and a tablespoon of water for a light dressing. I might add avocado or tomatoes and onions. I haven't gotten too creative yet because this is just easy for now and I don't have much time to try anything fancy when I am doing 2 a days and working.

I don't drink Jameson anymore. I have my moments, but for the most part, I've been ok without it. I sound like a freaking alcoholic. I pretty much only drink water-drink tons of water throughout the day. My Nalgene bottle is always with me. I have tea sometimes...coffee every once in awhile, but I've really cut down on it. Just a personal choice. I'm sure its beneficial somehow? Maybe not.

SUPPLEMENTS

What I use to supplement my bodacious boday....hahahah

Pre-morning cardio: 1 scoop/5 grams of (Fitness Labs) Glutamine -{Glutamine is insane. Look up the benefits}: taken for recovery, 1 scoop/5 grams of (USPlabs) Jack3d: taken for energy

Post-morning cardio: 1 scoop/5 grams of (Fitness Labs) Glutamine

After breakfast: 1 softgel/1200 mg (Lindberg) Double Strength Fish Oil: helps with recovery and its just straight up good fer yer body.

Pre-2nd session: 1 scoop/5 grams of (Fitness Labs) Glutamine, 1 scoop/5 grams of (USPlabs) Jack3d

Post-2nd session: 1 scoop/5 grams of (Fitness Labs) Glutamine

After dinner: 1 softgel/1200 mg (Lindberg) Double Strength Fish Oil

Pretty simple. I should probably take a multivitamin and some calcium or something.

UPDATE-WRAP UP

I am still constantly doing research on meals/diet plans by looking at other successful bodybuilders diets (mainly in bikini of course but I like to look at others just to compare and contrast). Mine coincides with most quite well. Obviously, every body is different and they're at a different place in terms of physique and training so diet will vary a little...but it has helped me tweek things here and there and I take note of what has worked for people. The same goes for training and the exercises I am doing.

I often wonder if what I am doing is enough? Don't get me wrong, I work my ass off but I've never done this before so I don't know what its suppose to feel like, if I should be doing more? Not sure if that makes sense. Soooo I started reading articles and watching videos of bikini/figure pros and their training programs..they all say consistency in training and diet is KEY. One highly successful (pro) competitor says she doesn't kill herself at the gym. She does basic weight training and eats extremely well so that she doesn't have to kill herself in the gym (what a concept). I couldn't believe it when she said that. She does cardio and weights like I do annnnnd she has a SICK body. She too said, CONSISTENCY is key.

Well, I've been consistent and I've been feeling good!!!!! I have moments where I look in the mirror and then I look at the bikini competitors body and I'm like, seriously?.....seriously?...I'm gonna get there? I'm gonna look like that...it seems unreal and in a way unattainable because my body has never looked like any of these girls who compete..its mentally kind of crazy-but obviously I know I can get there AND do well or else I wouldn't be where I am right now-- pursuing this!

P.S

www.bodybuilding.com and www.muscleandfitnesshers.com have been my life saver!..mainly bodybuilding.com- Check em out.

Keep your eyes open for how I stayed on track in San Francisco at Outside Lands!!

LOVE

N A T