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"Tell me you will...tell me you won't...don't tell me you can't!"

Julie

Keeping It Real

02.03.2012 23:11:38

I’ve made it a habit in my life to focus on the positive and not dwell on the negative. As a result, a lot of people think that my life is without struggle and that things come easy for me. I have a very small circle of incredibly amazing friends that I feel safe and comfortable enough with to share the tough times, the struggles and all the happy stuff that surrounds it all.

This last week has been particularly challenging for me as a mother. You will frequently read me write about how amazing my 4 children are and how much I absolutely love them. Rarely will you hear me speak of the challenging times that I face as a single mother of 4. But let me be real with you…this week was rough. It was one of those weeks where I could honestly say that while I love my kids more than life itself, I did not like them in many moments of the week.

Before I ever filed for divorce I knew that I would be doing the parenting thing totally solo. God bless my parents…if it weren’t for them I probably would have stayed married out of necessity. They are an integral part of my “parenting team” and I am blessed beyond words to have them in our lives. Even still, raising them primarily by myself, dealing with all the day-to-day stuff alone is really, really hard.

This week I have been dealing with behavior issues at school for my youngest 3. It has been frustrating, exhausting and sad. It’s been a week of…”this is a problem and I have absolutely NO idea how to fix it.” It’s in moments like this that I feel really alone and like a failure as a parent. As I search for answers and search for help, I am also responsible for growing and maintaining my business as well as preparing for the Emerald Cup.

I have competed for many reasons in the past…to escape the misery of my marriage, to distract myself from the painful divorce process, to prove to others that I was good enough, to be my very best self. And now, I do it because I want to. I do it because it’s the one thing in my life that’s just for me and about me. I do it because I really, really want to win…for me.

People often wonder why I do an hour or more of cardio at 4 o’clock in the morning. Well, it’s the only time I have to myself. It’s the only time I can zone out, process and map out my day. It’s my hour of “me” that doesn’t take anything away from anyone or anything else in my life. After all, what else do you do at 4am? You sleep. So, I can take this hour guilt-free. Sort of sad, I guess, but it is what it is. It’s the way my life is right now.

Being focused on my contest prep feels really good to me because it’s something I can do for myself. Having the structure of my nutrition plan and following it to a “T” and working my training plan gives me an element of control that I often feel is lacking in my life. The gym is also my primary method of “therapy”. I work out a lot of my “life’s sh*t” in the gym and I always come away feeling empowered and stronger and ready to take on whatever curve ball life is tossing me at the moment. I welcome the challenges because I know they make me stronger and they help me grow into the person I’m supposed to be.

The 4 loud kids yelling “yay mom” in the front row 77 days from today…those are MINE and they are my PRIDE, my JOY, my LIFE (and often my fast road to insanity…but I love them like crazy!!!)

Thank you to my parents and my amazing friends who help me carry my load!

“It’s not the load that breaks you down; it’s the way you carry it.”
Lena Horne

~Julie~

FEARLESS, with cape in hand…RELENTLESSLY pursing the golden tiara!!

Twitter: @iriefitgirl

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Joshua

Josh Fallis and the NPC

02.03.2012 00:10:22

Wow, I'm sitting here filling out my NPC registration and Ecup entry. This is blowing me away as I haven't competed since the early 80's. Yowza! Am I really gonna do this??? Having "died" twice in May of 2010 and having more injuries than Evil Knievel this is a little mindblowing for me to even conceive. What a long strange trip it's been. I remember the first Emerald Cup, I remember seeing Brad for the first time in the late 70's and Elaine at Howard's gym in Marysville. C'mon, where did the time go??? I remember seeing Arnold for the first time with his greasy hair and gap toothed smile, super thick accent and that over the top laugh he used to have before they coached it out of him. Man, you could hear that laugh a mile away. I remember winning the first time Kim Kong handed me my first Emerald cup team trophy and how GOOOOOOOOOD that felt, (sorry Shake, RIP brother). I remember stepping on my first bodybuilding stage and even tho I didn't place, when the crowd cheered as I posed it literally was the greatest experience I had ever had. I remember placing second a year later and smashing my trophy onstage in my usual display of good sportsmanship that my mother instilled in me from my high school sports daze. I remember all the Arnold Classics and Olympia's I went to and I remember Elaine's surprise visit to me in the hospital right after they told me I wasn't going to make it and how she smiled at me thru the haze of drugs and weirdness I felt thinking I was going to die and everything that I had yet to accomplish and how she held my hand and gave me hope. Well God brought me thru all that and now I'm stacking out a bunch of the machines at Gold's in Kirkland. I'm tredging on the freakin' treadmill and I got pictures of Ashton and my father up on my wall next to my calender where I track my weight every day. Every drop of sweat and every drop of blood I shed and every extra rep I do after every fiber of my being tells me I'm done, but I ain't. No, not by a long shot. My wife has never seen me like this. At first she didn't know what to think about the snarling, slightly psycho, BEAST that comes out when I'm getting ready for a show. The same one that got me on stage even after I ripped muscles off the bone and when I tore my bicep doing weighted chins and my strap broke, the same beast that wakes me up in the middle of the night to hit pose, after pose, looking for another vein or another cross fiber cut to come out. Literally willing the $hit to POP when I pose. For those of you who know me I do NOTHING half assed. It's all out and I've got 11 weeks plus to tear up the stage. I'm battling a possible hernia right now but unless the Doc tells me that I'm gonna die if I keep going I'm going get ripped or die tryin'. Take that to the bank.

Josh out, Live in the light and live with PASSION. Time to forge and carve baby, time to burn.

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Fabrienne

Sick!

02.02.2012 01:51:56

I rarely get sick, however, this year has been different. I've been twice this year and it's only February 1! Being sick is not fun for me, especially when it dips down to my chest and develops into a chest cold. Because I have asthma, chest colds quickly develop into bronchitis and sometimes pneumonia. So I take it easy.

I follow my rule of thumb, if my cold stays above my neck I will go to the gym and train. If it dips below, I stay away. However, being 12 weeks out from the Emerald Cup and am struggling to take time off from the gym. I know continuing to go to the gym with a chest cold will only take my cold longer to heal, but it's a struggle as I know my competition is out there training.

But for me, I will rest for a few days. Take time off, follow my diet 100%, drink my 2 gallons of water a day, and before I know it I'll be feeling better and able to hit the gym and give it my 110%.

For those of you out there who are debating on whether or not to go to the gym if you are sick. Follow the simple rule of thumb (it's not my rule) - if it's above you neck - train...if it's below your neck - rest!

God Bless! - Fab

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Joshua

Josh Fallis and 80 days

02.01.2012 22:16:24

80 days left to the cup. Yeeeeeesh. I'm no where near where I want to be at this stage but ready to put on the blinders and do this. Our business really took off and this dominated my time for the last few weeks and then I've got a double hernia scare thing going on so I'm training a LOT differently than I want to but I'm going to get it checked and work around it and pray and just go for it. With Kimberly, Elaine, Jennifer, Mark and Kelsey in my corner I can't help but give it EVERYTHING I've got to make it onto that stage. Yes Ken, I'll post progress pics here and on FB starting March 1 and weekly thereafter. My father's 86th birthday would have been yesterday so I'm going to devote my prep to him and Ashton, both of who we lost last year. I'm going to take that and own it and make them proud. I'm going to go to two hours of freakin' cardio a day and lift the lighter weights I hate so much as otherwise I may be singing a different song and I really don't want to ever go under the knife again. Enough is enough. Ok, I'm going to be posting a lot over the course of these next few weeks as I get up on my grind and see what these old bones can endure in my quest for the cup. More later pilgrims and til then live in the light and live with PASSION. Josh out baby. Time to hit the dreaded treadmill. Why don't they make beer holders for treadmills??? Now there's an idea!

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Dr Buff

Super Bowl or Super Feast?

02.01.2012 13:24:30

The rapper-turned-actor, Ice Cube, once said in one of his songs from back in the day, “Y’betta check yo’self before y’wreck yo’self…”. That’s my advice to many of you this coming Sunday – Super Bowl Sunday. For the majority of the world, Super Bowl Sunday is a day of eating, relaxation, trash-talking, eating, watching the game, entertaining, eating, yelling at the guys, yelling at the refs, yelling at (and gettin’ your head knocked off later) your wife…and let’s not forget the most important thing…eating!

Ahhh yes…Super Bowl Sunday…having the guys come over, throwing some steaks or burgers on the grill, opening up the bags of Lays Chips, Doritos, Cheetos, Fritos, and all the other O’s, along with nuts, dips, beer, coolers, wine, alcohol, and anything else your ethnicity adds in. For many, it’s the life – the day that’s bigger than Thanksgiving, Christmas, New Years, Mom’s Day, and all the others combined. But for the competitor…nada…

Well…lemme rephrase…for the SERIOUS competitor – for the competitor who understands the task at hand and knows what he or she needs to do – for the competitor who has committed to achieving his or her all-time best look – for the competitor who understands sacrifice – for the competitor who has said over and over and over again, “This is MY show…”…nada - Super Bowl Sunday is just another day.

Personally, I’m gonna watch the game, but I’ll watch it at home all alone. I don’t mind. It doesn’t bother me. I haven’t watched a Super Bowl game with family or company in several years for a couple reasons. One, I like to WATCH AND LISTEN to the game. Do you guys know how hard that is with a room full of black people milling about? We are LOUD! Especially when we’re in a social environment! Don’t believe me? Just ask Elaine Craig or Tony Ruggiero what they thought the first time they came to one of The Dr’s house parties…they were like, “WTH…these people are CRAZY!” That’s how we roll. We have fun. And we’re loud. And because of that, I don’t want ‘em in my house when I wanna watch the game. I love my peoples but I like peace and quiet when watching the Super Bowl so I can hear everything, especially the commercials. I remember one year I had a bunch of people over. The noise level was so intense I went into my bedroom, closed the door, hooked the headphones up to the TV, and watched the rest of the game in there. That’s just me. I don’t need the social interaction to enjoy myself. If you can be kinda quiet and be into the game, you can come over. If you wanna talk the whole game, I’m not the guy for you.

Two, the Super Bowl is a complete and total food fest. Every time I either held a party or went to a Super Bowl party, it seemed to be more about the food than the game. With 11 weeks to go this Saturday, there’ll be some of you who definitely need to stay home! You know who you are. Don’t think you can go over to your partner’s/girlfriend’s house and not eat or drink anything and just watch the game like a good little boy or girl…yea…right…

You know you’ll be in that dip faster than a pig in space. It’s been my own personal experience and from talking with so many competitors that days like the Super Bowl are ‘traumatic’ to say the least, for many. I know I want to eat. I know I’m GOING to eat. That’s why it’s easier for me to stay home. Even when I took my own food I cheated. To me it was like Thanksgiving…there’s absolutely no way I was gonna be around all of that food and not touch one single bite. And once I started, I gave in to my Thanksgiving mantra, “I’m gonna eat ‘till I get sick…”. Now there’s a select few of you that can tolerate the food and not give in. Not me. And if you know you’re in that category as well, then my recommendation would be to stay home. It’s not worth it. Once you go into the pool you’re gonna end up in the deep end real quick!

All joking aside, Super Bowl Sunday is a great day for friendship, camaraderie, and peace of mind. We gather, we enjoy each other’s company, and we party. Nothing wrong with that. But know who you are. And know what you will and will not do. If your mental discipline is not that strong, my recommendation is to forego the fellowship and enjoy the game in the privacy of your own home. I’d hate to see someone ‘blow it’ this Sunday by pigging out thinking they’ve got enough time to dial in when they were sitting on the cusp to begin with. Don’t make your work any harder than it has to be. But if you do choose to party like a rock star and eat like Oprah Winfrey, then be ready for one of two things…harder work or a butt-kicking at the 30^th Anniversary Emerald Cup! You’ve been warned…peace…

The Dr.

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"Tell me you will...tell me you won't...don't tell me you can't!"

Julie N

12 weeks

02.01.2012 02:24:33

“Let your mind start a journey thru a strange new world. Leave all thoughts of the world you knew before. Let your soul take you where you long to be...Close your eyes let your spirit start to soar, and you'll live as you've never lived before.” Erich Fromm

So far this journey to the stage for Emerald Cup has been amazing; it’s far superseded any of my wildest expectations. I really had no idea how empowering this entire process would be. If competing is something you think you might want to do, but think you can’t, I’d highly recommend you give it a shot!

I started back in July with 45% body fat, I had NO muscle definition; I was a marshmallow! My kids called me squishy, I like to refer to it as height challenged. Since then, I’ve dropped a substantial amount of body fat. My perception of what I look like versus what I actually look like is not quite on the same page yet. I still think of myself as “fluffy Julie”, but every now and then I catch glimpse in the mirror of this much thinner and fitter me, it’s AWESOME! Little shameless confession yesterday while at the gym, I was admiring the more svelte me (when no one was looking of course) I couldn’t help myself from flexing those arms to check out those guns (ok, they are wee bitty guns) and even attempted to strike a bikini pose. The whole experience left me feeling giddy.

Back in July when I started working with Julie, she advised to pack up all the skinny clothes. I wasn’t ready to get rid of them, but boxing them up outta sight was a good way to remove the distraction. A few weeks ago I pulled out the old skinny jeans, only to find that my old skinny jeans were too big, and so was everything else in the boxes. At this point, my emotional attachments in many ways are now being lifted and freed as I experience this journey. While I hung on to the clothing from my “skinny” days in hopes of getting back in shape, no need to hang on anymore I’m knocking those goals out of the park!

Relating back to emotional attachments, losing weight has also dug up some old baggage and really forced me to deal with some of my deeper food and self-image issues. I hadn’t realized just how much I covered myself up to protect myself from fear of judgment. Obviously, this goes far deeper and back to my childhood, but I’ll save that for another post. By having to face the baggage as each raw layer of emotion is exposed, I feel it has strengthened my resolve and conviction to want to live healthier and be my best self.

These little milestones, while they may not seem big to some, are huge to me. I each day, each meal, each successfull day on plan, each workout, resisting temptations, I feel stronger in the lifestyle and empowered to do anything. It’s a wonderful feeling! My attitude shows it, I’m much happier at home, more content, at peace with myself, and much more outgoing. As Martha Stewart would say, “It’s a good thing!”

Huge kudos and thanks to my coach, Julie Michaelson for guiding me and encouraging me in this process! I couldn’t have made it thus far without her! Thank you to Elaine Craig for allowing me to share my journey with all of you. To all you, best wishes in your journey!!!

Tags: Emerald Cup | Bikini | Craig Productions | Thoughts

Dr Buff

If It Ain't On The LIst, Don't Eat It!

02.01.2012 00:10:03

Last blog I promised to write on nutrition, so here we go. Even though I’ve written dozens of blogs and probably hundreds of articles on nutrition over the years, and written quite a few on this site over the past 3 years, there’s always a new competitor who doesn’t know this game. And I also know that one person’s way of saying something just might make sense to a reader over another person’s writing style. What I’m saying is not new, not revolutionary, and definitely not the gospel on nutrition, but if it can help someone, then I’ve done my job. So lemme see if I can help that one person…and perhaps remind others of where they should be and what they should be doing in their own nutrition.

This past weekend we were 12-weeks out from the 30^th Anniversary Emerald Cup. At this point, unless you’re roughly 12 lbs. or less out from your show, you should be 100% on task. What does that entail? Well…before I get into that, let me say that the number of ways to diet down are as many as the styles of Martial Arts…everyone has their own style, and they all think their style is the best. I’m not gonna argue with anyone on what the ‘best’ way to diet down is. I’ve said this many times, “All diets work, and all diets fail…”. What I WILL say is, find out what ‘plan’ works best for you and stick to it. Quit jumping from one competition diet to another. That’s why you shouldn’t get fat in the first place – so you’ll have enough time to experiment with different plans until you find the one that works best for you. Secondly, know your body type. That will typically tell you what plan(s) fall in your diet-sphere. Finally, if you need help, find someone who’s knowledgeable in ALL the ways of dieting down – not just the one way in which he/she dieted down. That way, if/when you get stuck, your competition coach will know how to take the appropriate action to get you coming down again.

I’ve seen it too many times before…a trainer who does decent in a show decides to become a ‘competition coach’ and toss his/her hat into the ring. I don’t have a problem with that as long as the trainer possesses enough knowledge and information to help ALL his/her clients – not just the ones built like him or her. Otherwise the competitor client ends up on a cookie-cutter routine or an exact replica of what the trainer does. Not smart. Not good for the competitor. Just last year I picked up 3 people whose trainers, although nationally qualified, didn’t have a clue on how to dial their people down. Sometimes the most dangerous trainer is the brand new one. As my professor, Dr. Hacker, used to constantly tell us, “A little bit of knowledge can be dangerous…”. I’ve helped many a competition coach through the dieting down stages of their clients because they (the coaches) were lost. The client stalled and the trainer didn’t know which way to go with him/her. Heck, even I still get mystified over a client every now and then. But this blog isn’t about trainers, so back on point…

We learned last blog that with 12 weeks to go, one could easily drop 10-12 lbs. of bodyfat on 1 to 1-1/2 hours of cardio and clean foods. 13 to about 20 lbs. would take around 1-1/2 to 2 hours with clean foods, while 21 or more lbs. probably would take at least 2 hours a day. Now I know some of you are wondering or questioning this info…well…I’m a cardio person, so that’s what I do and teach. But that doesn’t mean I don’t know the other ways. If you’re not a cardio person, then you’d better be ready to drop those total calories, and especially those carb calories to lean out. And if you’re a high-intensity interval training (HIIT) person and you’re pushing hard enough (and your calories are dropped enough) you can get by on one session of 30 minutes...but you’d better be ready to bust your butt, and I mean bust it HARD for that to happen. So are we clear on the cardio/no cardio/long cardio thing? I know em all, so if you need any explanation on whether you should use this or that method, holla.

Realizing that everyone is different, and this is just general information, I can’t categorically say where you’re at on the continuum and what you need to do unless I see and comp you. So I’ll use me as an example and everyone can adjust accordingly. I just cut my oatmeal to 25 gm wt with a slice of Dave’s Killer Bread as my starch for breakfast. My protein is either egg whites with some turkey breast (that amount’s classified…) or chicken. I eat what THIS body needs, realizing that I’m not a mass monster, and I know how my body works, and I know my timeline. Since my cardio is still only 45 minutes in the morning, I’m s-l-o-w-l-y dropping my starchy carbs and replacing it with Parrillo Performance’s CapTri – a medium chain triglyceride that’s called the ‘fatless fat’. It processes and acts like a carb in the system, making dieting slightly more tolerable. I only take my starchy carbs so low up to 8 weeks out and then I up my cardio to one 60-minute session. Then I’ll see how the body is responding and stair-step the carbs/cardio cuts until I achieve the look I want. All of this is assuming this ole’ body will hold up to the rigors of contest dieting…

The rest of my meals are simple – protein, veggies, carbs, in that order. I adjust as I need to based upon my timeline. What you have to understand is how to manipulate your macros, meaning we’re all eating protein, veggies, and carbs…the question is, how much do YOU get to eat, and what’s your ratio compared to mine compared to Joe’s, Sally’s, Bertha’s and all the other competitors. Another question you have to ask is HOW MUCH do I get to eat in relation to everyone else? If Big Bradd gets to eat 750 cal/meal and I try to eat what he eats, I’ll blow up faster than your kid’s summer beach ball. Now do you see why I don’t like and don’t do cookie-cutter diets? If no two people are exactly the same, how is it possible for those same two people to be on exactly the same food plan…especially if one is a 5’4”, 135 lb. female and the other is a 5’10” 195 lb. male? It’ll never work. Either one will dial in beautifully and the other will look like crap, or they’ll both be off their macros and neither will dial in to their best look.

Every person I work with, I get as much detailed info on their life and what they’ve done in the past to give me clues into what ‘plan’ will work best for that individual. Some are similar, no doubt, but some are totally way out there. For example, last year I had Gerry Bernabe, the bantamweight overall winner at the Wash. Ironman pretty much doing what he wanted until the final 3 weeks or so. His body was a genetic marvel so the best thing I could do for him was to get out of his way until the last few days and then dial him in. Barb O’Dell, on the other hand, (the Most Inspirational Award at the Ironman for having lost 180 lbs. on her way to the stage WITHOUT surgery or drugs…) had to start doing double cardio sessions 18 weeks out as her body was stubborn in releasing fat. I was wracking my brains trying to figure out how to keep her from stalling as her normally obese body was fighting her every step of the way once she got below 200 lbs. It may seem easy, but it’s not. When you’re dialing in a dozen plus competitors, let’s just say that good note-taking is highly recommended. There’s no way I can remember everyone’s individualized food plans, and when I don’t keep track, it shows!

IN GENERAL, I can tell you that many of you will fall into the 3-8 oz. of protein/meal based upon size, muscularity, sex, lifestyle, etc. Being off an ounce or two over the course of your diet doesn’t seem like it’s a big deal, but it can be the difference between 1^st and 3^rd come contest day. That’s why it’s important to know your body and understand your macronutrient ratios and amounts. Your veggies are easy – unlimited amounts for the majority of you. If you need an amount, then go with 7-10 oz. (that’s 150-200 gm wt for you metric people). The starchy carbs are the lil’ tricky creatures. Some of you might do well with large amounts, some with literally none, and some dispersed in small amounts throughout the day. Again, it would be unwise of me tell an entire readership what to do and expect it to work for everyone. But I can tell you that once you find that magic number of carbs that YOUR body needs, you’ll know it within a week – guaranteed! And once you find your numbers, then follow it! Don’t be haphazardly changing things up thinking you know better than your coach or you read this or that saying this is what you should do. FOLLOW THE PLAN!!! If you’re doing your own diet, you HAVE to give it about a week to 10 days to see the effects of it. You’ll know in that period of time if it’s working. If not, make subtle changes. If you’ve hired a coach, do what the coach says! That’s the only way your coach can determine what’s working for you and what isn’t.

Well, that’s about it for this blog. I’ve got just some chicken to eat for my last meal. I might have half of a Parrillo Protein bar right before bed…don’t’cha just hate those people who can still eat literally right up to bed and still diet down…peace…

The Dr.

253-576-4859 - Mobile

"Tell me you will...tell me you won't...don't tell me you can't!"

Julie

JM Supplement Regimen

01.31.2012 12:42:47

I am often asked about the supplements I use. To be honest, I am kind of a supplement “minimalist”. For a couple of reasons…first of all, I believe that nutrition is king and training is a very close second. Secondly, I don’t buy into the hype that many of these supplements claim. Therefore, I am very particular about my nutrition and training and use supplements to replace the things I cannot get from food sources. I am a minimalist in my own supplementation and in working with clients as well. If your diet’s not right, there’s nothing a supplement can do to fix it.

So…what DO I take? In order of priority, here’s what’s in my supplement arsenal:

Parrillo’s CapTri MCT Oil.

If I were to be sent to a deserted island and I could only choose one supplement to take, CapTri would be it! CapTri is a MCT oil that is immediately burned as fuel, unlike other sources of dietary fats. CapTri is essentially “pouring gasoline on a fire” in terms of your metabolism. I consume 4-8Tbsp of CapTri depending on my current goals. CapTri allows you to keep your calories high, while staying lean.

2. Whey Protein Isolate

I like Dymatize Elite Whey protein isolate but I also rotate Optimum Nutrition Gold Standard 100% Whey into the mix on occasion (usually if there’s a great deal on it). A whey protein is a must in any diet – competitor or not. Most people don’t get near enough protein in their diets and a solid whey protein is a quick and easy way to get more. I never do cardio without drinking a whey protein shake first.

3. Vitamins/Minerals

As a physique competitor, I really believe that Parrillo’s Multi-Vitamin and Mineral/Electrolyte formula are extremely important as they are specifically formulated for the competitive athlete who is really pushing the heavy weights and sweating a lot thru cardio. These vitamins are designed to be taken multiple times a day. Depending on my current nutrition program I take them anywhere from 3-5 times a day.

4. Fish Oil

Fish oil has numerous health benefits from possibly having anti-cancer effects to being extremely beneficial to fetal brain development. But, as a bodybuilder…” These beneficial fats encourage the receptor sites on muscle cells to increase insulin sensitivity, allowing the body to release less insulin. In turn, fat storage tends to be limited, and insulin performs its intended job: channeling carbohydrates and amino acids into muscle tissue.” (John Parrillo) As you can see in the picture, I use Costco’s Kirkland brand fish oil and like them just fine.

5. Vitamin C, B Complex, Pantothenic Acid (B5)

I take a TON of vitamin C for no real proven reason other than I feel like it helps give my immune system a boost. Same with the B Complex, which I also find gives me an energy boost as well. I take 1500mg of Pantothenic Acid (B5) each day to promote healthy adrenal function as that is something I’ve struggled with in the past. With a high stress life, I try to take measures to keep my adrenals from being too pissed off at me.

6. Dymatize Elite XT

Now, we’re getting to the good stuff…”dessert.” I don’t always use a blend protein, but if I’m still at a point in my plan where I can have something before I go to bed, I love Dymatize Elite XT. It’sthick and it’s really tasty! It’s one of the treats I look forward to after a competition.

7. Parrillo Contest Cookies

These probably belong higher up on my list as I cannot live or diet without them. I use these all the way up to competition day. They are a low net carb cookie. I love them, think they’re delicious, however, I’ve had people with “normal” taste buds try them and I usually hear something like…”THOSE aren’t cookies!!!” Hey, when you’re hungry, you love pretty much anything.

8. Optimum Nutrition AmiNO Energy

Okay, 100% honesty here…I drink this during cardio. It doesn’t make me faster or leaner or stronger. It just tastes good and it has caffeine. I don’t drink coffee before I hit the gym at 4am, so sipping on AmiNO Energy during cardio helps with the little caffeine jolt and for some reason, I don’t enjoy water at that hour of the day. I’m not sold on the idea of BCAAs being necessary during cardio. I do it anyway.

What about a fat burner? I am NOT a fan of fat burners to “burn fat.” I am, however, a fan of fat burners as a source of energy when my calories and carbs are low and I need it to get through my workouts. I do not use fat burners until I absolutely need them in my contest prep. Usually I need them sometime between 3 and 6 weeks out from a competition. As soon as the contest is over, I drop the fat burners and give my body a break. Again, nutrition is king. If your diet sucks, there’s no supplement that is going to correct it.

Diet first. Training second. Supplements…are just that…supplements to your nutrition and training plans.

~Julie~

Fearless, with cape in hand...in hot pursuit of the GOLDEN TIARA!!

www.juliemichaelsontraining.com

Twitter: @iriefitgirl

Tags: Emerald Cup Julie Michaelson Supple

Julie

Leaving Base Camp

01.27.2012 23:55:11

12 weeks out…it feels more real at 12 weeks out. As in, if you weren’t serious before, you better be serious now. I’ve used the last couple weeks to really refocus myself, eliminate distractions and really get dialed in on how I want these next 12 weeks to go down.

I always view contest prep as a journey in personal growth. At the end of the contest prep period I am usually changed in some way or another and have learned more life lessons that really have nothing to do with bodybuilding. That’s why I love this sport…because it gives me the opportunity to learn and realize what I am capable of, how strong I am (not just in the physical sense) and reminds me that there is always, always room to be better in every facet of my life.

These next 12 weeks are going to be very exciting. I am thrilled to have 5 athletes who will be competing in bikini and figure at the Emerald Cup. Watching them in their journeys and transformations is incredibly inspiring and rewarding for me. Seeing their determination and dedication makes me want to do better for them and for myself. With still 12 weeks to go I am already so proud of each of them and know that when they reach the summit of their own journey they will be transformed in so many ways they never realized.

I wrote a post last fall about rappelling down the mountain. For me, post contest and “off season” is just as critical as contest prep. Keeping myself as healthy and balanced in mind and body as possible is a necessity if I am going to be competing. I tend to take things to extremes (all the people that know me personally that are reading this are laughing right now...zip it!!!) and while that is sometimes a benefit for me in my life, it isn’t always the case. Definitely when it comes to competing.

My goal for the next 12 weeks is “slow and steady”, “one foot in front of the other.” I’ve got my plan and I am ready to climb. It’s really exciting to make the climb when you know you have prepared, planned and done everything in your power to set yourself up for a successful expedition.

In case you’re wondering about all this mountain-speak…YES, someday I would love to trek to Everest base camp. It’s on my bucket list.

"Technique and ability alone do not get you to the top; it is the willpower that is the most important. This willpower you cannot buy with money or be given by others..it rises from your heart" Junko Tabei (first woman to successfully climb Mt. Everest)

~Julie~

Fearless, with cape in hand...on a mission for the GOLD TIARA!!!

www.juliemichaelsontraining.com

Twitter: @iriefitgirl

Fellow blogger, Cindy and me showing off our competitor bands...I mean, GUNS!

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Erika

Sweating for Two

01.27.2012 07:05:05

Tuesday the 24th will likely remain one of the most awesome and memorable days of my life. Weeks before, prior to embarking on our trip to Europe, I took a pregnancy test. I hadn't expected the outcome: after all, my husband and I had only recently decided to try to become parents, and these things take time. Still, I had been looking forward to indulging in wine in Paris, and wouldn't have felt comfortable doing so unless I knew for sure that I wasn't sharing it with someone else.

To my surprise, disbelief, and utter elation, the test was positive. No wine was needed in Europe: I was intoxicated by the idea of becoming a mom. Of all things I've ever said I wanted to be when I grew up (actress, astrophysicist, and brain surgeon to name a few), none ever captivated my mind so wholly as the ambition of having children. I've known since my own childhood what a blessing and a miracle it would be, and now it seems I will be achieving this dream.

Still, I was nervous. The first trimester is a scary and tumultuous time, and one finds herself more frightened of the pregnancy than excited simply because what can happen in those early weeks. It was with this apprehension that I approached my ultrasound appointment on Tuesday: my heart pounded in my throat, I grew awkwardly silent in the waiting room, and I nearly wept with nervousness.

Then Kelly, our tech, rolled the transducer across my belly, and my tears turned to that of a different variety: the purest joy of seeing the baby's strong and rapid heartbeat in his/her tiny abdomen. Tears rolled from my eyes as I saw our child for the very first time. The ultrasound is such an incredible bit of technology: it lifts the veil of the world of the greatest miracle in life. (which is to say, life itself.) The baby "Mini-Mott" as she/he is affectionately named for the time being, is so small: only 1.25 centimeters. And yet, in terms of how the baby makes me feel, seems infinitely larger. The happiness that stems from love: the love that my husband and I have that will now be extended towards our child, is a happiness so profound as to evade description.

As for how this ties into fitness? (After all, that is what this blog is for) Well, I obviously won't be stepping onto the stage in the immediate future. But that's not to say I haven't been keenly aware of how important the lifestyle is for my situation. Not that I've been perfect: FAR from it. Peanut butter and Jelly waffle sandwich anyone? How about dipping into a bag of powdered sugar with an enormous spoon? The latter I didn't do, although I briefly considered it, but suffice it to say I didn't expect the cravings to get the better of me. I'm used to cravings, having been in the fitness arena for some many years. I've googled pictures of brownies until my eyes hurt and my keyboard is sticky with drool. What I didn't expect, however, is that contest-prep cravings have NOTHING on pregnancy cravings. In the early weeks, I ate some embarrassing things. Now, however, I've managed to remind myself that it's more than just me I'm harming with unhealthy substances. I've cleaned up the diet: have reintroduced lots of colorful fruits and vegetables and lean proteins to help both Mini-Mott and myself move forward on the track to good fitness and health. I am lifting (lighter, sadly, but those are the rules!) four times a week, and still swim, run, and cycle frequently. I'm training functionally to prepare my body for what I hope will be a natural, unmedicated birth. The exercise not only lifts my energy levels (which frankly have been abysmal) but swings my mood away from the nearly homicidal rage a pregnant woman can experience on a daily basis. (EX: HOW DARE YOU NOT USE YOUR TURN SIGNAL! YOU ARE A TERRIBLE HUMAN BEING!!!!)

Yes, it's in the world's best interest that I continue staying active.

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Fabrienne

YAY!!!

01.26.2012 08:52:24

I couldn't think of a title, so I wrote how I was feeling. Yay = happy, on track, focused, 100% training and diet.

It's been a great week. I started a new job and was worried about how I was going to fit in my workouts - so far so good! If you are focused on a goal, you'll do whatever it takes to make it happen.

PLAN and PREPARE. I can't say it enough. I won't leave my house without all my meals for the day. I have no idea if I'm going to run late at work or get stuck in traffic. I don't want to miss a meal because of lack of preparation. I would rather have everything with me.

At night before I go to bed I even lay out my gym clothes for the next morning. I have found there are times when I am too tired to make a simple decision of what I'm going to wear to the gym, I'll go to the closet and just stare. Before I know it, 30 minutes has passed and I'm too tired and my cardio time ran out. PLAN and PREPARE!!

So tonight - even if you aren't getting ready for a show, but you have a weight loss/gain goal, or whatever your goal is, PLAN and PREPARE. Prepare your meals for tomorrow and have them ready. Get your gym clothes out, have them ready too. Let me know how you do - did it help? I hope so!

Because of Him,

Fab

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Dr Buff

Time to kick it up a notch...

01.26.2012 06:26:16

12 weeks this Saturday. That’s it. That’s all the time we have. It’s an eternity – 3 months – but it’ll fly by faster than the F-18’s that scrambled out of Portland last summer when President Obama was in Seattle and some idiot invaded restricted airspace…airborne and over Seattle in less than 6 minutes I heard. That’s how fast these 12 weeks will seem to disappear.

If you’ve been on task then you have nothing to worry about. If you knew your timeline and adhered to it, you’re in good shape. But if you’ve been naughty…well…you’ve got some work to do. Let’s take a look at where you should be on the continuum timeline…

If we’re looking at how much fat we have to lose, the formula is simple – we can safely and realistically shed 1.5 to 2 lbs. of bodyfat a week. That should translate into .75 to 1% change in body composition. It’s extremely difficult to drop more than 1% of fat/week unless you’re on the dark side. That’s a blog for another day. But rest assured that a 1% change is quite a bit to change in 7 days…and to do that you’ll have to be literally perfect. The formula is simple – lose 2 lbs. of fat a week with 12 weeks to go – 24 lbs. of fat loss with minimal lean mass loss. If you have more than 24 lbs. to lose, well…you’d better plan on more cardio or even less calories or more drugs to get that fat off!

Even though losing the 24 lbs. is simple, it’s not easy. You’ll have to be perfect – beyond excellent – to make it happen. Losing 2 lbs. a week in my book means doing 2 hours of cardio a day (or expending the equivalent in HIIT cardio in a 30-45 minute period, which is DAMN HARD…) and probably dropping most of your starchy carbs out except for the oatmeal at breakfast. Not fun. Expect to suffer. Expect to suffer hard! As far as I’m concerned, cheat meals are a thing of the past. I know many individuals and trainers will disagree with me, but time and time again, I’ve seen people who ‘cheated’ through their contest diet and people who held their diet, and in just about every instance, the person who held looked significantly better. There’s a great short video out by Dave Palumbo and Kevin Levrone that says it all, in case you think I’m just stupid and don’t know what I’m talking about. Start at about 3:40 and run to the end…it’ll open your eyes if you haven’t already seen it…and it’ll re-awaken you if you have. I know it did and continues to do so for me every time I watch it. It doesn’t ‘motivate’ me, but rather it gets my head on straight on what I have to do to accomplish what I said I wanted to do – come in looking my absolute best for my last show.

I’m not saying that when the time is necessary, you plug in some starchy carbs, such as yams, potatoes, rice, beans, etc. But I am saying that the free-for-all food fest on a Friday/Saturday/or Sunday evening needs to fall by the wayside. Just humor me for a sec, will ya…if you have say, 30 lbs. of fat to drop in the next 12 weeks, why in the world are you taking in unnecessary fat every weekend? I understand the Anabolic diet, the Paleo/Caveman diet, and all the other so-called ‘best-way-to-diet-down-for-your-show’ diets. If you or your trainer wants to do that, and it WORKS for you, then you can click out and be about your merry business. But if you’ve done that in the past and went in your show fat, and you’re wanting to do that again this time, that sounds like the definition of insanity to me…doing the same thing over and over expecting a different outcome.

There will ALWAYS be a small percentage of the population for which ANY crazy diet will work – heck, it worked for the individual who ‘invented’ it…or did it? How many times have you seen a current picture of the person who SWEARS by this or that diet and they’re in great shape because they’ve been following it for years? Unless it’s lifestyle-oriented, I’d be willing to bet very few if any. Diets in which you have to severely restrict calories or do really dumb, stupid things to diet down are setting you up for a tremendous rebound effect post-contest. You’ve worked hard to get in the best shape of your life, and then two weeks after the show you look like a bloated beach whale about to deliver…doesn’t make sense to me. But I digress…back on point…

The goal is to be at a point to where you only need to lose 1 to 1.5 lbs. of fat/week. That makes the ‘suffering’ bearable. If you’re at a point to where you only need to lose about a pound a week, then you’re sittin’ pretty. At this point you still only need one cardio session a day. It could be the 30-minute HIIT (and please understand that a true HIIT will leave you exhausted and dripping water on the floor…) or a 45-60 minute HISS (High Intensity Steady State – you’re working in a range of 80-90% of your VO2 max as opposed to going into your anaerobic zone on the HIIT – if you don’t understand, hit me up and I’ll explain in more detail). Your foods are in order with no cheat meals added in. The goal is to be at your contest look a couple of weeks out and just coast into the show doing the water, carb, and sodium (if you do that) manipulation thing. In other words, you wanna make life easy for yourself. I absolutely HATE to put people on more than 2 hours of cardio a day…all that means is they were behind the power curve by waiting too long to get serious about their contest diet or their foods are waaaay off which usually means they’re cheating. Either way, they just increased their own misery and run the risk of either dropping out of the show or never doing another show again.

Personally, I prefer to stay within 10 lbs. of contest weight. Part of the reason is because I’m old. I don’t want to stretch out my skin any more than absolutely necessary. Heck, in a few more years I’ll be saggin’, baggin’, and draggin’ due to Father Time gettin’ in bed with me…I don’t wanna have him visit any sooner that when he’s supposed to. The other is because I’ve learned. I learned 20+ years ago that as a drug-free competitor, my contest weight, regardless of what I do, is around 160-162 lbs. As I’m aging it’s dropping a bit. But at 57 years old, I don’t expect to ‘bulk up’ in the ‘off-season’ and miraculously gain an additional 10-15-20 lbs. of muscle. C’mon…seriously? If that were going to happen, don’t you think it would’ve already happened?

I’m at 5-6 lbs. to lose to make contest weight/look. That’s assuming I haven’t lost any more lean mass due to aging. Life is good right now. Next blog I’ll go into a bit more detail on what foods you should be eating. As I say to all of my people who are dialing down, “If it ain’t on the list, don’t eat it…” Peace…

The Dr.

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