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 Dr Buff
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| Get Into Auto-Pilot |
| 02.04.2012 07:18:00 | |
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I cannot take credit for this. This is from Roger and Ally Baker of RAB Fitness over in Kennewick, WA. Truer words were never spoken of a competitor and Competition Coach!
"In case you forgot, here's the thing about being a competitor... you wake up every day knowing that you may or may not see changes in the mirror [or] on the scale... and this does not shake you. It may be WEEKS before you see any changes. Some weeks will be awesome. Some not. Instant gratification is not in your vocabulary. You've heard this before and I'll say it again, THERE IS NO OFF-SEASON! That means that you REALIZE the dedication, sacrifice, time, sweat [and] tears that will go into this even in the dead of winter when no is looking or even paying attention. Now, this isn't something that I can just tell you and you will learn. Only time and experience will teach you this. So, if you are the one that is out there struggling today...take a deep breath, remove yourself from in front of the mirror, and get into auto pilot. Because this is just the beginning and if you stick to the plan.... you will be rewarded... " Roger/Ally Baker – RAB Fitness
Roger and Ally NAILED it on the head with this one! Look, I’ve said it before, and I’ll say it again – if you wanna be a competitor – a GOOD competitor - then you’d better be willing to do what others won’t, don’t, and can’t. It’s not about motivation. It’s not about inspiration. It’s not about the trophy or the glitz and glamour of the night show. It’s not about size and muscularity and freakiness or anything else. Competition is preparation, pure and simple. Oh sure, we end up on stage looking our absolute best (or at least that’s the goal) but the contest is not about the end result. It’s about the journey – it always has been about the journey and it always will be about the journey. Several sayings that I’ve coined over the years and use on my website goes like this:
“Many competitors want to win. Do work first. Do not put the win before the work!” David “Dr. Buff” Patterson
“You’re not always going to win, but you sure as hell better train like a winner!” David “Dr. Buff” Patterson
Do me a favor – re-read Rog & Ally’s post one more time, this time with conviction and purpose. Read it out loud! Take every word to heart because, trust me, they both have! You don’t get to the caliber of either of them without hard work, discipline, and sacrifice. There IS NO instant gratification. There IS NO easy workouts. And there sure as hell IS NO OFF-SEASON! Not an off-season, not an off-day, not an off-hour.
Sunday is Super Bowl Sunday, traditionally a day of feasting and festivities. All I can say is, if you wanna put yourself in the best possible position to take first place, then you’d better enjoy the festivities without the feast! Some of you will get this…many of you won’t. And it will show onstage on April 20th or 21st, trust me. Personally, I’m gonna watch the game, but all by myself, at home, in my chicken and salad and green beans and yams and potatoes and rice infested house. No temptations. No struggles. Just me. Is it worth it? That’s the question each of you will have to ask yourself Sunday morning…”Is this worth it?” What do you CHOOSE to do in two days? Because remember, no one is holding a gun to your head. It will be your choice – it always has been and it always will be. If the choice is to ‘stick to the plan’, then as Rog and Ally said, “You will be rewarded…”. Peace…
The Dr.
David "Dr. Buff" Patterson, MPE, CSCS, CSTS 253-576-4859 - Mobile http://www.TheDrBuffExperience.com/wordpress http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods http://www.facebook.com/thedrbuffexperience "Tell me you will...tell me you won't...don't tell me you can't!"
Tags: Craig Productions | Emerald Cup | Bodybuilding | Figure | Fitness | Bikini | Dave Patterson | Determination | Goals | Mindset | Thoughts | training legs | setbacks | Dreams | Visualization | Journey | Posing | training | intensity | focused | disciplined | drive | work ethic | hard work | persistence |
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| Dr Buff
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| If It Ain't On The LIst, Don't Eat It! |
| 02.01.2012 00:10:03 | |
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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 30th 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 1st and 3rd 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.
David "Dr. Buff" Patterson, MPE, CSCS, CSTS 253-576-4859 - Mobile http://www.TheDrBuffExperience.com/wordpress http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods http://www.facebook.com/thedrbuffexperience "Tell me you will...tell me you won't...don't tell me you can't!" Tags: Competition Coach | Foods | nutrition | Craig Productions | Emerald Cup | Bodybuilding | Physique | Figure | Fitness | Bikini | Dave Patterson | Determination | Goals | Mindset | Thoughts | training legs | Visualization | training | focused | disciplined | drive | succeed | Dr. Buff | David Patterson | The Dr. | The Dr. Buff Experience | competition | crossfit figure cardio contest prep | coaching |
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| Dr Buff
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| Pavlov's Dog Theory applied... |
| 01.18.2012 14:49:57 | |
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Yesterday afternoon one of the independent trainers who leases the use of my facility had one of his clients in. The trainer’s client was nice. Talkative but nice. I was in the middle of my workout and I guess he didn’t quite understand gym etiquette rules – the number one rule being “You don’t talk to a person in the middle of a set, especially when he’s in full contest prep mode for the Emerald Cup”! Newbies…gotta love em, huh? N-E-Whooo…after about the 4th time of me ignoring him (I’m never rude or mean…I just continue to ignore people during the set, and when I’m done I casually look over and ask, “Did you say something?” By the 3rd or 4th time they usually ‘get it’…) he left me alone until the end of the workout. Then came the flood of questions. Now mind you, this is not my client. I, for the most part, deliberately stay out of the gym when other trainers are in there to avoid awkward situations such as this. But sometimes life gets in the way and I’ve gotta get my workout in when I can get it in, and yesterday was one of those days. The conversation first started off in the form of a statement…
Him: “You’ve got a great gym here, Dave!”
Me: “Thank you…appreciate it…”
Him: “Really nice – love the layout, pictures, sayings, and especially the privacy! I hated going to that other gym we used to train at.”
Me: “Thanks…”
Him: “Hey, can I ask you something?” (This coming while his trainer is standing right there…the trainer looks at his client, then me).
Me: “Yea…what?”, I cautiously reply. I’ve always been of the mindset that I don’t ‘steal’ clients from other trainers, and because of that philosophy, I shy away from answering questions from new lifters who have trainers. No, I’m not egotistical – far from it! But I do have a Master’s Degree in this field and over 37 years’ experience as a trainer, competition coach, and competitor, going up against an early 20-something, 2-day certified trainer in my own gym – game over if I want it to be.
Him: “What’s your take on cardio? I mean, how much do you do and what do you think I should do?” His trainer now has that deer-in-the-headlights stare as he looks at me…
Me: “Personally, I do 45 minutes every day – been doing that for years…but for you I recommend you ask your trainer. He can answer that for you”. The trainer kinda breathes a sigh of relief…
Him: “Yea, but we’re in the same age group (we’re both in our 50’s) so I was wondering if I need to do something different because of my age…”
Me: “[Your trainer] can answer…that’s an easy question…”.
I tried to get out of the gym but the client kept asking questions. I kept referring him back to his trainer, but this dude was really pushing for answers. I even tried to defer the conversation to the trainer but he was in over his head. Finally the client started talking more than asking questions, so I just listened. He got on the topic of foods (doesn’t everybody?) and said, “I gotta tell ya, Dave, one of the best meals to have for dinner is…” and then goes off on this in-depth explanation of food preparation with wild hand gestures, wide-eyed looks, excitement, animation, and all the other adjectives. I listened for a few minutes as he described how to make an Italian dish with yada, yada, yada…finally I stopped him.
Me: “You’re a food addict.”
Him: “Huh?”
Me: “You’re a food addict…you’re addicted to food! Listen to you – you’re getting more and more excited as you talk about and describe how to make the meal.” He looked at me with this incredulous look. “You’re Pavlov’s Dog.” Laughter…
“I’m serious – you’re Pavlov’s Dog theory in human form. You’re literally salivating as you describe the food dishes. You’re so excited it’s crazy!”
Him: He pauses for a second as he’s thinking…”Wow! I never looked at it that way! Yea…I guess you could say I’ve got a love affair with food…”
We continued the conversation for a few more minutes and then I bugged out. After I came in the house I realized that at the seminar I held this past weekend 3 of the participants got up to share their story and they all said the same thing – “I’m addicted to food!” Now this is no revelation to me. I mean, I deal with people and their foods on a daily basis. But with everyone dialing down for the EC and Vancouver, I thought it might be a good thing to see if you too have a ‘Pavlov’s Dog’ mindset.
Do you constantly think about your next meal? Are you literally foaming at the mouth as you count down the minutes to ‘chow time’? If so, you might be Pavlov’s Dog! Do you post to FB every time you get ready to eat, while you eat, and finish eating? If so, then you just might be a Pavlov Dog. Are you on a weekly cheat meal (a better question is why in the world would you need a cheat meal this far out?) and all you can do is talk about your cheat meal all week long leading up to your cheat meal like it’s your last meal on Death Row? Yea…you know it…you’re probably a Pavlov Dog. Are you looking at every McDonald’s, Burger King, Wendy’s, Pizza Hut, and every other fast food sign you drive by with unabashed wanton lust in your eyes and mouth watering? You just crossed over into the Pavlov’s Dog Zone. Do you get a ‘contact high’ every time you pass candy, chips, or donuts? Bow-Wow…
C’mon people, it’s just food! While I can appreciate a good meal, especially a good home-cooked meal, the thought of food is not all-encompassing and literally orgasmic to me. Food is fuel, pure and simple. It’s energy to allow me to replenish what I just expended or get ready for what I’m about to do. I don’t have a love affair with food. Now I know this isn’t gonna sit right with a lot of you, but you’ve gotta understand the task at hand here and how the mind works.
If all you do is think and talk about food during your contest diet, you’re gonna have one hell of a hard diet! Yes, we’re gonna talk about it, yes, we’re gonna get sick of the foods we eat, and yes, we’ll be so glad when the contest is over. I’m not gonna sit here and lie to you and say that the commercials won’t become more appealing as I get closer, and that pizza contest night will be oh so good, but as long as I’m on task, they’re bearable. But the one thing I’ve learned NOT to do is continually talk about food to every single person I meet during the day. I don’t blast out on FB to all who’ll listen (and to those that don’t really care as well) every morsel that goes in my mouth. If all you do is think about food, talk about food, and write about food, then food will be a major issue for you. Self-fulfilling prophecy will kick in for many – they’ll sabotage themselves because they’ve got food on the brain. You’ll start justifying a small piece of this, a little bite of that, a slice or taste of this…and the next thing you know it’s showtime and you’re still 5-7-10 lbs. away from stage look, all because of your Pavlovian ‘addiction’ to food.
Your thoughts instead should shift to how you’ll look contest day. See yourself as you want to see yourself onstage that morning, and I promise you the foods and meals will be more bearable and tolerable. Talk about anything BUT foods. Learn to control your foods and your thoughts about foods rather than let foods control you. It’s hard. For many it’ll be a learned behavior. It’s sorta like learning how to speak positively and upbeat instead of negatively and gossipy. It CAN be done. It’ll take work, but once you learn to change your thoughts and focus by changing your behavior the food issues will fade…and your onstage look will improve!
If you find yourself breaking out into a sweat, getting anxious, excited, all shakey, almost panting and turning in circles over the anticipation of your next meal…I got a bone for ya…I’m just sayin…peace.
The Dr.
David "Dr. Buff" Patterson, MPE, CSCS, CSTS 253-576-4859 - Mobile http://www.TheDrBuffExperience.com/wordpress http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods http://www.facebook.com/thedrbuffexperience "Tell me you will...tell me you won't...don't tell me you can't!"
Tags: Craig Productions | Emerald Cup | Bodybuilding | Dave Patterson | Mindset | Thoughts | setbacks | Visualization | disciplined |
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| Julie N |
| Connecting with your goals |
| 12.18.2011 15:45:38 | |
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It’s frustrating when you are waiting for results. I’m anxious and excited to get from point A to point B. Since July, I've revamped my whole way of life. It’s been a slow and consistent process. I appreciate that these new lifestyle changes will be here to stay…but I’m want see progress NOW!!! I’m so impatient. When I first started this journey I couldn’t even visualize what I would look like at my goal. If you are familiar with the site Pinterest, I created an inspiration board just to house all the images of fit and strong woman to keep me motivated. In my mind I created this imaginary ultimate body, one that I would be happy to own. There was only one problem, I couldn’t connect with the image, and it wasn’t me. It was a place holder until I could finally start to visualize myself at goal. It's one thing to set a goal, anyone can set a goal, but you have to own it and connect with it. 2 weeks ago I met with my dear friend Julie and my trainer (yes, fellow blogger Julie Michaelson). It was body comp day, and the thought of walking out in my short shorts and a sports bra was all a bit scary (haha, going to have to get used to wearing a lot less). Something amazing happened when I looked in the mirror. I could see how far I’ve come in this journey. Instead of focusing on how far I have to go, I thought to myself “I’ve got this”. For the first time I could see a full body image of me at my goal! It was definitely one of those "AH ha" moments. I could visualize myself wearing a sexy little bikini stepping out on stage! Have a safe and happy holiday! Tags: Goals | Visualization |
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| Jen B |
| The Dreamer Vs. The Fear |
| 11.11.2011 00:28:21 | |
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Anyone else's mind do this to them? I know mine does, and I've been reading, and journaling to overcome it. I have always loved training my body, have put to much focus on that and not enough on my mind. Take a minute to think about your strength not physically but mentally. What do you do to defeat the naysayers of yourself and others?
Dreamer: Check it out, Emerald Cup 30th Anniversary!! Jen do you know what this means...You could finally make it to the stage and your first competition could be at the 30th anniversary of the Emerald Cup!! Its a coincidence, I'll be 30 next year in 2012...2012 is the year of 30!!! Ok, I need to start training now, I have a lot of work to do and need to take it slow. I just started the Isagenix 30 day system and am feeling GREAT! Were on the right track, now a coach!! The Fear: Haha...right Jen. Here you go again, the thoughts overtake you with excitement and I will crush you! You have looked for coaches before, remember how expensive they are? How are you going to pay for that, supplements, suits, music, dance classes, choreography, plane tickets, you see the list doesn't end. Dreamer: If I have not shaken this dream yet I will not let it go. The fight in me is more than I can explain I will do this I WILL!! Ok, lets find a coach... The Fear: See I told you...your looking for coaches, nobody near here, nobody that is going to put the time into you and stay on your back every step of the way. And do you see those price tags...sorry Charlie just not gonna happen. Dreamer: Ok, ways to come up with competition funds? *Thinking*...I will find a way, I have come to far to not find a way and will not let this stand in my way. I wonder if anyone would be willing to invest their time in me to see me succeed? To know where I'm coming from and help me blossom into what I am about to become? Prayer and passion can take a person a long way, and I am digging deep into both right now! Stay positive Jen, it will work out. The Fear: Your hillarious...who is going to take the time to help you, nobody knows who you are, your not a known competitor. If they do know you its because you have tried to start with them and then your body shuts down and they see you quit. No way are they going to reach out and push you! Its not time Jen, its not time. Dreamer: I am tired of hearing its not time. When is it time? So many things in life are never "in time". What I feel in my heart, in my soul, that is what is time. And I know I feel different now, I know I feel strong. My mind strength is growing and its carrying my body further as well! I am a strong woman with motivation and drive out of this world! Some can't believe at what I have done and will do to achieve a goal, to live a dream and inspire others along the way! This is the time! Patiently waiting for my green Emerald Cup bracelet to arrive, I will wear that puppy day in and day out! And one lucky audience member will catch it when I chuck that baby off the stage during my debut!! Check it fear, you are dead, I will catch you and tear you apart! The Fear: Right...to be continued... Tags: Figure | Bodybuilding | Washington Ironman | Emerald Cup | Craig Productions | setbacks | Journey | Thoughts | Mindset | Determination | Goals | goal setting | Fitness | Visualization | Dreams | focus |
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| Jen B |
| Doubt Will Kill Your Dreams |
| 08.23.2011 03:38:13 | |
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Coming to this site, looking around, I am so grateful to be here writing to you. I look at the photos, I read the articles of those in the industry and I wonder what am I doing here? Who wants to hear about my challenges when you see all this success? I posted my first post and then hid, wondering if I should continue, let alone blog on one of the top competition sites! I want to thank Elaine Craig Wright for pushing me, she didn't do much. A simple post on my Facebook page. (New friends welcome) Short and sweet "Missing you on the blogs!" That simple post made my day and pushed me to face the self doubt and open up to this journey. How am I going to grace the stage if I'm already hiding from the computer screen? :) Good news!! The doctor has given the OK to run, yup, thats it. But check out my new running kicks!
No more than 30 minutes a day, try not to break a sweat or get out of breath. Really? To hear that as an athlete, a fitness competitors soul is not an easy pill to swallow. I try to look forward and not backwards, though at this moment I have to look back. I was on a no activity order from the doctor. 30 minutes is a long time from nothing! So here I am 7 weeks later finishing up the 5k training program and running a steady 28 minutes with no breaks! I know, doesn't sound like much but from where I was this is GIGANTIC! Bad News!! My body is in a recovery mode, still not super excited over my exercising and putting extra demands on it. It is holding onto the weight, actually I have gained another 2lbs. Though I do have to say my husband was checking out the tone in my legs the other day! It is so hard to understand how 7 weeks of running and I gain 2lbs. For those of you that have dealt with adrenal fatigue and hormone imbalances you know the frustration, for those that haven't it is close to absolutely impossible to push weight off while in recovery. As I need to improve my nutrition and trying to learn as a runner now, or runner in training. Resources and recommendations gladly accepted! So where am I now? Where am I headed? I am fighting the doubt and the fear. I am fighting and keeping my eye on the prize. I am running a 5k in October, I know not the stage but even the title holders started somewhere. I have talked with a few amazing competitors with very big hearts that have gone through what I am going through and successfully manage it and compete. It took them a long time too. It is hope and motivation to hear stories of those dealing with the same conditions that I am. It can be very lonely out in the world and when we isolate ourselves it may seem as if we are in it by ourselves, that nobody could possibly understand. No matter your situation that is wrong! There are people out there that want to love you, support you, and help you succeed. Thank you to Elaine for dropping a kind reminder that somebody does want to hear about the girl that isn't on stage YET. *smile*
~Jen B.~ Tags: Emerald Cup | Figure | Fitness | Bikini | Mindset | Thoughts | training legs | Dreams | Visualization | illness | goal setting | Dedication | desire | sacrifice | motivation | inspiration | succeed | crossfit figure cardio contest prep | nutrition |
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 Diane
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| Ohhhh Feeling So Good! |
| 04.09.2010 03:03:56 | |
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So I have today off from both work and school! This is a first. The funny thing is how quickly I was able to fill up the day with things I need to get done. All last week I was thinking, "Wow...I'll have Thursday off - I can relax, do some cardio, do some lifting, maybe do some hw"...But it sure did fill up. I'm meeting my nutritionists today, then heading to Bellevue to train with Pete,then heading to school to meet one of my groups to start our project...Then most likely by the time I get done with that, it will be time to hit the sheets for another glorious day tomorrow! The good news is that I was able to sleep in until 8:00am! That's LATE for me! And BOY did it feel good! I woke up this morning...drank my ABB Speed Shot Intensity and then off to the gym I went for my AM cardio! My cardio felt amazing to be honest. The first 5 min. were a little rough, but then it was pure drive, determination and fierceness. At this point in time I'm doing whatever it takes to get myself ready to step on stage next weekend. I push all doubts and excuses out of my mind and roll with it. As I've mentioned before, it's like I turn into a robot and just go through the motions of what I need to do. There's no time for contemplating my cardio or training sessions - I just do it. No questions asked...No hesitations...Just ACTION! I'm excited to put together all the details for ECUP this weekend. Since I have school next week (even papers due and presentations) I'm going to get as much done this weekend in order to be less stressed next week. That means that I need to lay out my suit, shoes and outfit for the ECUP this weekend. I need to get my nails done. I'll have to buy some more Crest Whitening Strips and wear those all next week ....Gotta sparkle ;) I'm also going to touch base with my sister and make sure all my hair plans are figured out! My sister works at a salon in DT Bellevue and she's AMAZING at styling/cutting/coloring hair! So she'll be taking care of my hair Saturday morning...Thank goodness because I'm completely wacko when it comes to doing my own hair! Then I have my make-up appointment with Jen Turnbull all scheduled out and ready! She does an amazing job and I'm so thankful that she takes care of my make-up because that is yet another thing that I'm not so hot at! Then of course I have tanning scheduled with John and Roxana from On Stage Image! They always do an AMAZING job and it's nice to not worry about my color on the day of the show. They simply take care of it all and that leaves me with that much less stress as I prepare to step on stage! So I think that's it...For all you women competitors out there...Get ALL these minor details figured out SOON (if you haven't already). The earlier that you can get your hair, nails, make-up etc...figured out, the less stressful next week will be! So for all you ECUP competitors...This is it. It is almost YOUR time to SHINE!! Your time to step up there and give it ALL you've got. I know that you all have been working SOOO hard to prepare for this next weekend and I admire all of you so much for all of your hard work! It has been amazing to scroll through facebook and see all the different posts as people prepare. I honestly feed off of everyone else..You all push me to improve and I'm so thankful that I've met such amazing people! So kick it up a notch...finish up STRONG...both mentally and physically. Get your mindset right so that you can step on stage as a CHAMPION! Being a champion takes a certain mindset and you need to make sure that is all dialed in 100% to really give it all you've got! So dial in...physically and mentally and get ready to rock and roll! I'll keep you all posted as I push through these next several days...I'm excited to see how my body will be changing!!! These are the days, as your body begins to take real shape, that all those days of lifting, cardio and diet are SOOOO worth it!! WHOO!!! Have a fabulous day everyone and train hard...Visualize your success...Believe it. Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane Tags: Bikini | Snoqualmie Casino | Emerald Cup | cardio | onstageimage@yahoo.com | determined | Visualization |
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| Diane
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| Visualization is KEY! |
| 02.27.2010 01:20:07 | |
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So we are once again ONE STEP CLOSER to the stage! It's absolutely insane how fast time flies. I seriously feel like it was JUST Christmas and now it's pretty much March and the days until we step on stage are getting SOOO close! I'm in the midst of all my planning for the show... I just booked my hair appointments, scheduled tanning appointments with John and Roxana and scheduled make up with Jen Turnbull! Plus I had Holly alter my hot pink suit, so now it looks EVEN better for the show! Overall, I'm very excited and I love planning all of the little minor details. Make sure that you are carefully planning all of these details and try to get as much planned and done NOW as possible. The last couple weeks of training and prep will be crazy and the last thing that you'll need to worry about is how you're doing your hair etc. SO get planning...deliberate and careful planning brings results! My lifting has been great for the most part. I had a slightly 'weaker' day on Wednesday...It was one of those workouts where I was just not feeling the weights...It was frustrating...especially since I KNOW that I can do it, but my mind tends to get tricky on me sometimes. It's easy to let your mind tell you what you can and cannot do and it's important that you realize that you can physically do A LOT more than you think you can! Physically lifting weights is the easy part, but mentally getting into the game is tough. That's why I think it is so crucial to "train the mind" just as much as you train your body! I know I've mentioned this before, but MIND GYM By Gary Mack is an AWESOME book! I read it while I was prepping for the Ironman and I absolutely love that book! I refer back to it constantly and it has helped me realize the importance of mental training. One of my friends has a quote listed on his page... **Everything you do, every single decision you make, either takes you one step closer or one step further from your goal. You either grow or you regress; nothing stands still**It's so important to REALLY understand this when prepping for a show. Bodybuilding is a 24hr/7days/week kind of sport. You have to literally make decisions through out your entire day that will affect your progress as a competitor. Everything from sleep, water, supplements, food, training, cardio...EVERYTHING can greatly influence your progress and I think it is crucial to approach every single minute of your day with your goal in mind. Each choice you make is going to either move you ahead or move you backwards...Which way do you want to go? Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane
Tags: Goals | Mindset | Mind Gym | Gary Mack | onstageimage@yahoo.com | vision | Visualization |
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| Diane
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| 31 Days Until Show Time! |
| 02.25.2010 01:39:21 | |
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So it has been awhile since I've written on here...Again, I apologize! Life has been slightly crazy ;) First off, I went to Elaine's posing seminar on Saturday and it was AMAZING! It is always so great to spend some quality time with other competitors...Each and every gal there inspired me in their own way and I have to say that everyone...everyone!...looks GREAT! It was great to see all of my fellow competitors friends that I had not seen since Ironman in October and it was also great to meet some brand new competitors. I think we had like 6 or 7 girls there who would be competing for their very first time and it's inspiring to witness their focus and determination to learn the ins and outs of competing! Overall it felt great to put on my heels for two hours and get practicing! With the show coming up VERY soon, practice is VERY important right now! All of you competitors, Figure, Fitness AND Bikini, really really really need to be practicing your walking and posing right about now! Make it second nature...You should feel SOOOO comfortable in those heels that you could hop, skip and jump in them ;) I say this because you seriously do not want to spend hours upon hours of training and prep to sculpt a killer bod if you're just going to step on stage and walk around like a penguin because you didn't practice your walk! I think I made my point. So as far as my prep...Things are going fabulous! I've been kicking MAJOR butt during my training sessions and my diet has been great as well. I honestly think the only think that I really need to improve on still is my water intake. It's just not as consistent as I'd like it to be and I REALLY need to work on this! I actually just got home from doing my AM cardio and it felt amazing. That stepmill is becoming my best friend, if you know what I mean! I think that out of the 6 days that I do cardio/week, I do the stepmill 4 of those days. The other two days I spend either at the track doing sprints or doing an 'odd' cardio workout that consists of squats, walking lunges and other sculpting moves! Overall, cardio has been amazing and I'm so thankful that I've kept my mind sharp and focused on what I want to achieve. I start each cardio session with my "Theme Song" and then I begin to visualize myself the day of the show...I visualize my abs, my legs, my walk, my pose...I make sure that I'm visualizing EXACTLY how I want to look on the day of the show! Cardio is my time to do this and I find that it helps me get through my cardio session with unstoppable determination! My diet has been great as well. I've actually been on a depletion for the last few days and it's been different from what I've done in the past, but it is definitely bringing the results that I'm wanting! So I'm thankful that John and Roxana have been helping me on my journey to the stage! They really know their stuff on eating right for a show and it's amazing how much I have learned about my own body since I've started working with them. Today is my last day of depletion and then I'll go back to 'normal' eating tomorrow. Lifting has been going great as well. I've been meeting Pete at Snap and we've been kicking some serious butt! The show is going to sneak up VERY quick and I want to make sure that I'm making the most of every single second that I have with the iron! Plus it has been great to have Pete there to really push me when I'm starting to either doubt myself or feel tired. He always keeps me on my toes, that's for sure! The other girls are doing great as well! It's been amazing to see them learn how to train over the past several months and their transformations have been very inspiring! So that's where I'm am! Getting lean, strong and staying more fierce than ever ;) I'm ready to rock and roll next month and I'm honestly SOOOO excited to step on stage!! SO until next time...Train HARD, eat what you're supposed to eat, drink your water (that's more for me) and get practicing!! We have exactly 31 days until the show...So make the most of EVERY SINGLE opportunity that you have to better yourself! Stay strong...mentally and physically! "We are made to persist. That's how we find out who we are." -Tobias Wolff Push through these next 31 days...You have to truly persist in order to discover what you're truly made of. If you really push through, you'll find yourself breaking through barriers that you never thought you could break through. Give it your all. That's all you can do. Once you truly give it your ALL, you'll be able to see what you're really made of! Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane Tags: Determination | Bikini | Posing | training | cardio | Visualization |
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| Diane
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| And the Muscle Building Begins.... |
| 10.13.2009 22:42:19 | |
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Well, let me start off by saying that I am SORE...I'm beyond sore... I took the last week off. Some people jump right back in and other take even a couple weeks off....I've found that taking one week off is the perfect amount of time for me. It's enough time to give me that much needed break, yet it's not too long. By Sunday, I was itching to get back into the gym! Last week was great. I spent A LOT of time with my family and my fiance. They were all so supportive of the time I spent away from them training over the past 4 months, so it felt GREAT to spend time with them. Plus my cousin from Nevada and her family came into town last weekend, so it was great to sit back and relax with everyone...and enjoy some tasty food!! I think that I actually ate everything that was on my "list". I had pancakes, Burgermaster, Red Robin, Mexican...Ice cream..A variety of things. The good news is that by Sunday, I was sooooo ready to get back into clean eating. I actually started to crave brown rice, chicken, fish, broccoli etc...Overall, it was a great week of relaxing, but I'm also very excited to be back on the workout/clean eating train this week!! Yesterday was my first day back in the gym and it felt amazing. I did AM cardio and never felt so happy to jump on the treadmill. I then went back to Snap Fitness after work for an awesome leg workout. I'm going to be busting my butt over the next few months to really add some mass. We stuck with the basic leg movements and lifted HEAVY! I always love the transition to real heavy lifting. I love the mass-building phase...there's just something that I love about lifting as heavy as possible. Yeah, I do like the higher reps to sculpt the body right before a show, but I'm telling you...I LOVE heavy weight and low reps!! So, I'm very excited to get training this week. That's also why I'm so extremely sore. After taking one week off and then jumping right into a heavy leg workout...boy are my legs cranky this morning. But it's all good...It's all worth it! My schedule is a little funky, which bums me out, but I'll just have to make it work. For those of you who don't know, I go to UW Bothell full-time and work about 30 hours a week...and train...so my schedule gets a little crazy once school starts. So for now I'll be working during the week, and taking a full load of classes during the week as well. After work/school, I'll head to the gym to lift. I'll also continue to do AM cardio before work to save time later in the day. The most tricky part about this schedule is the food!! I leave my house at about 4:15am for the gym, then don't get home until 7:00 or 8:00 at night. So I have to pack food for ALL day. Not only that, but I have to make time to prep food in that little bit of time I have in the evenings...Whew..A little hectic, BUT I'm determined to make the most of every day ahead of me. I want to make some big changes for the Spring shows, so I need to buckle down and do work :) This will be my week to write out all my goals for the next 6 months. I want to get them all down on paper. I do this so that I can review them on a daily basis and look back on them to see all that I have accomplished! I also need to pick a new "Theme Song". As I mentioned in one of my first blogs, Bryan Clay spoke at my church and mentioned how he had a "Theme Song" that he listens to every morning when he gets to the gym to train for the Olympics. I took his advice and picked "My Deliverer" by Mandisa and boy did that song help me out. It kept me focused on what I wanted to accomplish right as I stepped into the gym. It reminded me of my goals and also reminded me to stay focused on the Lord for strength to achieve my goals. So I'll be picking a new song sometime this week...I just have to find the perfect song!! Well, that's it for now. I'll keep everyone posted on my training. For all you competitors doing the Olympa show..I'll be there to cheer you on!! Stay Strong and Focused...You're ALMOST there. Finish strong so that you can step on that stage feeling 100% confident in the progress that you've made and the physique that you are bringing!! **The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them** -Denis WatleyFor all of you enjoying your time off...Still make time to plan your future. Get out a pen and paper and write out your goals...They need to be so clearly defined that you can literally visualize yourself achieving them. Dream BIG...Everything is possible!!Stay Strong. Stay Focused. Let the Lord's Light SHINE!!Diane Tags: Goals | Dreams | Visualization | legs |
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| Diane
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| Focus...It's Almost Show Time! |
| 09.14.2009 23:02:11 | |
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Wow! 19 days until the show (not including Saturday) Absolutely crazy. I mean this is really it. Time flew by!! I still feel like I JUST started blogging on here...when really it has been a few months! This is why I always say to make the most of every single day. Prep goes by a lot faster than most competitors usually expect and if you don't make the most of every day, the show will creep up and you will wish that you would have. It's easy to think "Wow, 12 weeks until show time...I don't need to clean up my diet too much right now", but then 12 weeks turns into 4 with the blink of an eye...I'm sure you guys know what I'm talking about. Well, I'm happy to say that I've made the most of 99% of my days of prep. Sure I've slipped up here and there, but that's normal. I feel confident in the effort that I have put into my prep...I've trained harder than ever...stuck to my cardio VERY consistently and my diet has never been so clean. Now I just need to focus in and finish out the last 19 days strong!! I'm going to be more focused than ever for the next three weeks. I mean FOCUSED...I've kept myself very organized so that I can enjoy these last three weeks. I have everything in budget..I have all my appointments booked...I have my suit...Now I just need to train and mentally prepare myself for the stage. I'm going to be pressing more and more into God these next three weeks. It's only through Him that I will be able to push through the rest of my prep 100%...He gives me strength and He carries me when I don't think I can make it. So, I need to keep my eyes on Him...I'll need all the energy and focus I can get ;) The radio in my truck has not moved from Spirit 105.3 and it will be the only station on up until the show. Spirit's music keeps me grounded...It reminds me to stay focused on Him and to not get too caught up in all the selfish aspects of prepping for a show. When prepping, it's easy to think "me, me, me", but it's not all about YOU...That's why I love to focus on God...He reminds me that it's not all about me. It's all about Him...and that's that! So I kicked butt this weekend. I trained hard and even did some extra cardio and abs yesterday (Thanks Elaine!!). I weighed in this morning and I'm right on track!! Whoo!! Weekends are usually the toughest time for me to stick to eating/training/drinking water 100%, so weighing in Monday morning keeps me focused over the weekend because I want that weight to drop ;) I even got to bed pretty early last night, so I got a good night of sleep and I'm ready for my day today!! There's nothing better than waking up refreshed and ready to start the day. Each day is such a blessing and holds so much opportunity, so I love being well-rested and ready for everything ahead of me. Today is legs. Can't wait. When I think about the fact that I only have a few leg workouts left before the show, I really want to push myself HARD. So that's what I'm going to do!! Plus Elaine showed me a great way to tweak my form for squats...It's amazing how a little tweak can change everything! Thanks Elaine! I'm excited to get my booty in shape today, literally! Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane
Tags: training legs | Visualization | focused |
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| Diane
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| 29 Days People!! Make Every Day Count! |
| 09.03.2009 23:01:58 | |
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A big and juicy burger. That's all I could think about on my drive to work this morning. That just means that my cravings are starting to kick in. I drove past a billboard near my house that has a picture of a big burger. Although the billboard has been up there for probably a month now, today is the first day that I REALLY noticed it. Every single morning, I've driven by this and simply looked at it...Just a glance. But this morning was different. This morning I looked at it and really wanted it. It's funny how the mind works. Realistically, my body doesn't need the burger at all (or even want it), yet my mind seems to think otherwise :) So this just means that my cravings are starting up and I'm going to need to stay focused. I need to stay in the zone. I'll keep my mind focused on clean food and intense workouts. That's all there is to it. Sticking to clean eating and intense workouts every day until the show will make that burger so much more satisfying AFTER I have reached my goal at the Ironman. The last couple of days have been great. I've added on another 45min of cardio each day and it's really starting to show. I'm starting to lean out even more. Right now I'm at three cardio sessions a day. Each one is different. Elliptical in the AM, treadmill in the afternoon and then stepmill or running outside at night. So far it is working great for me! Even though I'm doing the same amount of cardio as I have in the past, I'm splitting it up differently through-out the day...Three shorter sessions is working a lot better than two longer sessions. So I'll just roll with it ;) I also went to Tanji's posing class last night. She is so inspiring!! She's getting ready for the big O and I know that she is going to rock it! She looks great!! Not only does she look great, but she seems to be full of energy and spunk! It is always great to work with people like her and Shannon Gill. Both are so inspiring and so full of knowledge. Always surround yourself with people more knowledgeable than yourself. The key is to ALWAYS learn. To learn, you MUST surround yourself with the best. Overall, the class was great and I'm excited to practice my walk and posing over the next month. Us gals from Snap are going to get together once a week to really get everything down 100%. As I've said before, it is all the little things that count! Every step and every pose counts. So practice!! Make sure that you gals are getting all your minor details planned. Have you booked a hair appointment? Have you booked your tanning? Registration? NPC card? Nails? Suit? Heels? Make-up? All of these things are so important...Get everything organized now so that you can enjoy your last couple weeks of your journey!! I better get to work. I need to finish my protein shake and oatmeal. Delicious. Much more delicious than any hamburger I could ever want ;) Stay focused on your goal. We've got 29 days to make the most of prep before the Ironman. 29 days!!! That's incredible. So let's go. Get that cardio done...Lift hard...Drink your water...Eat your food...Visualize yourself on stage...There's no time to waste. Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane Tags: Ironman | Bikini | posingfocused | registration | Visualization |
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| Diane
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| I've Already Been on Stage...In My Mind |
| 08.25.2009 23:02:07 | |
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Cardio felt amazing this morning. I think it's because I had a relaxing and restful night last night. Yesterday was legs. Amazing! My sister met me at Snap and Pete trained us. We did a variety of combinations consisting of lunges, squats, deadlifts, leg extensions etc...Overall, it was a great workout. My left knee has started to bug me...Don't really know why. I'm hoping it will go away soon. Sometimes my knees will be slightly sore after a long hike or a bunch of running, but this is a different kind of pain. All I can do is do as much as I can. I will continue to push myself hard during my training, but will stay aware of when my knee pain is too much. It's tempting to just push through the pain as hard as I can, yet I don't want it to get worse. I'm completely confident that it will heal quickly and I'll be back 100% soon enough! After my workout, I got a massage and boy did it feel SOOOO good!! I love getting a massage after leg day because it helps with my recovery...Plus it gives me a chance to relax ;) So I got home at 6:30 last night and literally prepped food quickly and got into bed. I was in bed by 7:00 and just vegged out. I watched CSI (My Favorite Show) and just relaxed with my dogs. I think I turned the TV off and fell asleep by 8:30. Overall, it felt soo good to get into bed early and just relax. I get so caught up in training that sometimes I forget to rest. Rest in necessary for success, so I'm trying my best to fit it into my schedule. It's funny because even when I'm resting/relaxing from training...my mind just keeps thinking about training. If I'm not at the gym or physically prepping for the show, my mind is always preparing. I visualize being on stage and kicking major butt. I visualize my fit, toned and tight body...Soon enough I will literally stand on the stage that I've been standing on in my mind for the last couple months. Once the Ironman comes, I will be both mentally and physically ready. Once I run through it enough times in my mind, I'll step on that stage feeling as if I've done it a million times already because I have...In my mind. So anyways, today is Day 2 of no carbs. I'm still feeling great. Once again, a lot of it is mental. As I write this I'm guzzling down my protein shake. It's a simple shake...1.5 Scoops Whey, Water and Ice...Yumm :) Oh the simple things in life that make me happy! I also packed several containers of chicken/tuna with Spinach. Spinach and Broccoli will be my only carbs this week...and that's still not that much!! But a girls gotta do what a girls gotta do! I'm also going to play with my water intake this week to make sure that I can get it right for the show. As many of you already know, it just takes discovering what works best for YOUR body...Not your fellow competitor's body, but YOURS. So that's what I'm going to do. Once I get a few more competitions under my belt, I'll have an even better idea of what my body likes and dislikes. Well off to work I go. After work I have a chiropractor appt. My Chiropractor is in Bellevue and he is AWESOME. Dr. Owens. He has saved me from my headaches that I used to always get. I go see him once every two weeks...He fixes me right up! If you ever need a chiropractor, I would totally recommend him! Anyways, so I have my appointment with him and then off to the gym I go. Today is chest!! Whoo!! I absolutely LOVE lifting chest...It's such a great feeling to get stronger and stronger with every workout. Then I'll finish up with my last bit of cardio for the day. **They will rise highest who strive for the highest place** Latin Proverb Strive for your highest goals. Strive for Excellence. Strive for Perfection. While no one is perfect and we'll never reach perfection (Thank Goodness) it will bring you to your fullest potential to try. Keep at it. Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane Tags: vision | Visualization | Chest | Stagetraining legs | Mindset |
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| Diane
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| Vision Building |
| 08.24.2009 22:27:57 | |
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The topic at my Church, Champions Centre, has been VISION BUILDING. Last week, clarity was discussed and how important it is to know exactly what you want. The point was made that people who know exactly what they want push past fear. When you are focused on your vision for your life, you will be more willing to push past fear to get exactly where you want to be. People who know what they want are ready when opportunity knocks. Basically when you know exactly what you want, it keeps you focused on what must be accomplished and helps you to be ready for anything. That in itself was an amazing message. This week, my pastor went even further to say that in order to build your vision for your life, you MUST be confident. "God does not sponsor confusion" - Kevin Gerald. Overall, confidence is key in accomplishing your dreams and goals. God will not bless those who are lacking faith; confidence is faith. Every single person will meet opposition while trying to accomplish their dream, yet those who are confident in what they are doing will push past the opposition. Confidence is what gets you through opposition. By losing confidence, you're walking away from what is planned for your life. Don't let that happen. Stay strong and decide that you will not sway once you have your vision for your future and your life. As I always say, you've got one shot down here. Don't let your vision go to waste because you fear a little criticism or a little opposition....Just fight through it. There's always going to be something trying to push you down...It's simply a test to see how bad you really want it. So anyways, my weekend was amazing!! I trained my butt off on Saturday! I had an amazing back workout and kicked booty at cardio. Then yesterday I left Church feeling pumped up to start my week. The show is so close and Church always keeps me focused in on what really matters. I don't have time to waste, especially when it gets down to being 5 weeks out...So every little bit of inspiration from God and my family helps! Today is Day 1 of NO CARBS...I'll be lowering carbs until Friday. As I've said before, I do this once a month. It seems to be working out very well for me...So I'll stick to it :) Today is also Leg Day!! Whoo! I always get excited to start my week off with Legs! I also have a massage scheduled after my workout today...So it's going to be extra good!! The massage always helps me to recover and it prevents me from getting stiff and too sore! Overall, it will be a great day. It is what you make it right? Well, off to work I go. I'm anticipating a busy day in the store...Thanks to the sunshine! Stay Strong. Stay Focused. Let the Lord's Light SHINE! Diane Tags: Visualization | Determination | Goals | focused | legs |
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| Diane
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| Back to Work...Slow Morning! |
| 08.10.2009 23:16:52 | |
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Boy did I have a difficult time waking up this morning!! I completely slept through my alarm and missed my am cardio. After sleeping in until 9:00am everyday for the last 2 weeks of vacation, it was more difficult than I thought to get up at 4:00am for my first day back at work. I ALWAYS wake up to my alarm or at least remember it going off, but not this morning. I don't even remember it going off, but it did. So I'm bummed that I missed my morning cardio. With less than 2 months left of prep, every single cardio session, weight session and meal is CRUCIAL. More than anything, it's a mental thing. Although 1 missed cardio session won't set me behind hardly at all, it mentally makes me feel set-back. I need to just focus on the hour in front of me....That's all I have. Tags: legs | setbacks | Visualization |
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| Diane
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| Dream/Goal Journal |
| 07.21.2009 23:28:23 | |
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My mom recently found several boxes filled with tons of my notes/pictures/fun stuff from my middle school days. After middle school, we moved to a different house and many items I packed away were never unpacked. It was great to go through all of my stuff and “re-live” those days. In middle school, I took TONS of pictures and made many collages…I put all of these around my walls, covering almost every inch of wall space. When we moved, I simply took down all the pics/posters/collages and put them in boxes. Anyways…When I was going through the boxes recently I found my “Dream/Goal Pictures”. These were printed out pictures of my goals, including the vehicle I would plan on owning in high school/college. I pulled out a picture of a lifted red Silverado. When I was younger, all I wanted was a lifted truck and I loved a red Silverado that I once found online. So I printed it out and put it on my wall. So when I found this picture, my jaw dropped, as I had forgotten that I had this included in my “Dream/Goal Pictures”. I was amazed because my senior year of high school I bought a lifted red Silverado. To this day I still drive the same truck. Crazy isn’t it? With days and days spent looking at my goals in Middle School, I actually ended up with a truck VERY similar to the one in the picture. By having the picture on my wall to look at every day, it allowed me to frequently visualize myself owning that truck. Finding that picture and examining how closely it resembled the truck that I drive today, I realized how important it is to have a “Dream Journal” or “Dream Board” or even just pictures in odd places around the house of things you want to own/places you want to go/a house you want to buy/things you want to accomplish etc… Not only will these pictures serve as reminders to keep your dreams alive, but most likely they will force you to visualize yourself in the future with that goal/dream accomplished. So my plan is to make a Goal/Dream Journal. This notebook will have all my goals and dreams written out. I will include my game-plan for achieving each one and will fill it with pictures that represent my goals and dreams. This will be something that I can reference back to when I’m lacking motivation or feeling discouraged. All I’m sayings is Dream Big and NEVER lose sight of what you want…Why not? You’ve got nothing to lose J Well, I just finished my protein shake and my oatmeal. Yumm…I tossed ¼ cup of blueberries into my oatmeal and it tasted SOOOO good. Today is chest. I’ll be pushing my intensity to the limits….WHOO! Time to make some progress. Stay Strong. Stay Focused. Let the Lord’s Light SHINE! Diane This e-mail address is being protected from spambots. You need JavaScript enabled to view it Tags: Goals | Dreams | Visualization | Chest |
