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People often ask what my days are like or what do professional athletes do all day?

Well, I do ok, but we IFBB Pros dont bring in the same kind of doe as my NFL counterparts. haha

But I do consider myself to be every bit as professional and serious about what I do. So, as a self employed

business person, I design my business to allow myself the time I need to devote to my contest prep. And one

of the ways that work  for me is to work hard and then take time off for me. An example would be like doing

all my demos for my sponsors, Gaspari Nutrition the first 2 weeks in Jan. I scheduled sessions with my clients,

posing class, fitness practices, etc all in those 2 weeks. Then I left and went to Hawaii for 10 days to kick start

my contest prep and focus on me.

This was a typical contest prep day for me in Hawaii:

0800- 90 min of cardio on an empty stomach (Run or Incline Treadmill for 90 min)

           My knee is recovering from being swollen from the 6 hours of choreography I did last week with my clients. But I was happy to be able to get my heart rate up to the 160s with the use of upper body movement (boxing) while on the treadmill

0945- Eat Meal 1

1000- Shower/Ice Knee (Right ACL gets sore and I have patella brucitus in left knee)

1030-Emails

1100- Rest or Nap

1230- Eat Meal 2

1:30- Heat Pads on legs/knees to prep for gymnastics and routine practice

2:00- Routine practice

2:45- 45 min Cardio

3:30- Eat Meal 3

4:00 Electric Stim Therapy on legs

4:30 Cook more food or Rest

6:30 Eat Meal 4

8:00 45 min cardio followed by 150-200 reps of ABS

9:00 Eat Meal 5 and ice knees

10:30 Eat Meal 6

11:00 Bed

It was important for me to get 9 hours of sleep each night in order for my body to recover. In the past, I’d get so busy with clients and emails and running other aspects of my business that I could only get in 5-6 hour s of sleep. After about 2-3 days of hard training and this sleep regime, my body would start to decline in energy and performance. I noticed that resting in between my workouts and getting 9 hours of sleep helped me recover and I was able to maintain high intensity throughout my entire contest prep.

This time away was perfect for me. But my work was waiting for me when I got back. haha!

So, Sat 30 Jan looked like this:

Friday night, 10pm Fly in from Hawaii

Saturday, 30 Jan

0800- Cardio 60 min

0930- Shower/Eat

1030-1230 Choreography with client from Utah

1230- Save Fitness Meeting with Elaine Craig, John and Roxana Kreklo from On Stage Image and Mark Mason

1-230pm- Bikini & Figure Posing Class (20 teammates showed up and Elaine stayed to assist in the class) while Mark Mason shot everyone's physique and posing pics

3-4pm- More choreography with client

4:30-6:30pm- Max Muscle Appearance for Gaspari Nutrition

7pm- I feel dead at this point, but at least I got my cheat meal that night...

10pm- I CRASH :)

This is a typical work day for me. But I am not complaining. The Lord sustains me in all that I do and I try to see everything as a blessing.

I got to coach an amazing group of women, visit with good friends like Apple, Elaine, John, Roxana and Mark and then network with even more awesome people at Max Muscle.

Have a blessed week my friends. Remember to see the blessing in everything and always do your best. You will have those days where you might miss a meal and lack the energy to push yourself to the limit, but dont give up. Stay the course. Thats what champions do!

Tanji

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In the off season, my philosophy is to be healthy, active and enjoy life. For me, this does not mean getting back on a strict diet, doing 2 hours of cardio or taking fat burners. Your body is a very smart machine and will adapt and adjust to your eating habits and exercise pattern.  When I am 12 weeks out, I gradually increase my output (amount of time worked out a day) to 2 hours a day. So it is important for me to rest more in the off season and give my body a break so that when I do “turn it up” during pre contest,  my body responds because it is experiencing a higher level of output.  This is why I don’t take fat burners in the off season.  I save the good stuff for 8 weeks outs.  I am almost 4 weeks out from the Phoenix Pro Fitness. It is time for me to take my output to 3 hours of cardio a day. I flew to Hawaii yesterday and am here to train. My brother has a condo here so I am blessed to be able to come to this beautiful place to train and focus on my preps.

After getting 8 hours of sleep, I woke up to the sound of the city of Honolulu. I got on my knees and thanked God for his blessings. I asked him for healing in my knee, which gives me constant problems from my ACL tear a few years ago, and I asked him for endurance as I start my cardio marathon and training.

As I went down for my first cardio….I said to myself….”Time for session 1. I am going to work hard to get my heart rate up. I am going to focus on my end result. I am going to endure the fatigue and hunger pains I will experience during my session (my first session is on an empty stomach). I am disciplined. This is who I am and this is what I do”.

This is a part of my script. This is how I speak to myself. I am careful to guard my thoughts and keep my confidence in line with God’s abilities. I learned from my experience training for the 2009 Olympia, that His strength and provision is sufficient for me as an athlete. And as long as I keep my identity and abilities rooted in Him, I will have victory.

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Nutrition

I love the diet that Pete Grubs, my nutritionist of Construction Zone put me on (www.constructionzn.com).  My weight was at 129 so I only had 10 lbs to lose in 16 weeks…very doable. If you are a veteran competitor, I recommend that you stay within 10-12 lbs of your contest weight. This will allow you time to drop body fat slowly and allow your skin time to tighten up while increasing the hardness of your muscles.  I LOVE working out and I DO NOT LIKE the strict part of dieting.  Pete gave me a diet that sustained my high intensity workouts without depleting me.  He uniquely cycled my diet so that I had a high fat day and there were days  when  I had moderate carbs. It was a diet that was very balanced and provided all the nutrients I needed to burn fat and maintain my athletic ability. I did not drop weight initially (4 weeks) but my body fat dropped steadily. This means that I was gaining lean muscle mass as I was losing body fat. This is a good thing. We were able to do this for weeks, like 6-8 weeks without having to change much. I saw Pete once a week for an assessment. It was good to see him weekly, not only for accountability but to maintain a high level of understanding of how my body was transforming. Everyone needs a second EYE!

Another decision I made was to change the way I felt about the food I had to eat on my dieting and my overall connection to food. I used to despite dieting and was always consumed with what I couldn’t eat and would feel sorry for myself and the sacrifices I was choosing to make. This did not make dieting easier.  I decided to build a love relationship with healthy food. I cut out pictures of healthy foods from magazine and posted them all around my condo. I posted phrases that were positive like “Eat Clean, Get Lean” and “Eat more, lose fat”. This worked for me.  I started putting more energy to making my meals delicious and aesthetically pleasing. One of my favorite meals was a simple egg white omelet with mushrooms, oat s and blueberries on top.  I focused on enjoying what I could eat rather than I what I couldn’t eat. And that made all the difference.

I've been working with Pete Grubbs for over 8 years.  This type of loyalty is rare in our industry. Clients move from trainer to trainer, and rotate nutritionists like the change is seasons and fashion trends. I learned years ago that finding someone to work with that you can trust, build a relationship with,  exchange mutual respect and a shared passion for your fitness goals is important to finding success. Pete and I have a solid relationship. He respects me as a client and friend and listens to me. He takes my concerns into consideration, yet gives me his honest opinion. He also serves as my calming agent. It is easy to get influenced by what others are doing, or the latest diet fad, or simply freaking out in the last few weeks of preps. He keeps me sane.  I often go off on a tangent about the things that I am concerned about and he  can feel my anxiety increasing. When I’m done venting, he says “Calm DOWN!!!!” I always laugh and remember that I’m letting self doubt seep into my armor. No room for that. I’m very grateful for Pete.  He has stood by me all these years. He even flew to Vegas to be there for me for the Fitness Olympia. You wouldn’t think this is a big deal but Pete does NOT like to fly. J

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Cross Fit

I’ve been competing for 12 years, 8 years as a professional. One of the challenges is that I get bored with training if I don’t change things up. I can’t be random about it though.  I have to pick activities/sports that will directly impact my physique and athleticism so that I can produce my desired results. In 2005, I started running to bring my legs down and started running marathons.  I don’t recommend running for everybody as a means to bring the legs down.  I had very muscular and developed legs that had little body fat. I needed to lose the muscle off my legs, not necessarily the fat.  So, if you do not have Iegs that are well developed with muscle, you may want to consider training your legs and letting the cardio and diet take the fat off.  I began my Olympia preps officially in June.  I started doing Cross Fit because it was so similar to how I train as a Fitness competitor. Cross Fit workouts incorporate explosive lifting, plyometrics, bodyweight exercises like squats, push up and pull ups. It increases muscular endurance, stamina, anaerobic conditioning and core work. The workouts are short but high intensity and definitely got my body in shape both aesthetically and conditioning-wise for my routines. Cross Fit worked out great for me because I already have a solid base of muscle on my body and just needed to get a little harder and present that tight, athletic look. For beginners, I would recommend a basic bodybuilding program. I got my legs and great shoulders from all my years of doing heavy squats, lunges and shoulder presses. So, if you are a new Bikini or Figure competitor who needs to put on muscle to develop your physique, do not bypass the basics of bodybuilding…it is the foundation and staple of our sport.

I train at King Cross Fit in Renton (www.kingcrossfit.com).  I love these guys that run this box (a term used in cross fit to describe the training facility). They’re like the Filipino mafia except they’re totally cool and would never whack anybody! LOL! They will put you through a grueling workout though, and  they pay attention to form to make sure everyone is doing right. At 16 weeks out, my workouts usually included a cross fit workout (less than 30min) or an hour of gymnastics coupled with an hour of high intensity  cardio. So, my initial output was only 90min a day. I did cross fit about 3-4x a week. If you are curious about what kinds of workouts I did, just go to www.kingcrossfit.com and check out their WODS (workout of the day) They post the WOD and blog every day. You can even see pictures and videos of some of the training. Its very intimidating at first, but you will get used to the intensity.  People think I’m crazy because I train at high intensity in almost everything I do. The key is to do it consistently and break through the wall (the point where you think you’re going to die and convince yourself that you are never doing this again and are ready to quit) and PUSH through it and show up to do it AGAIN! This can be running, plyometrics, cross fit, doing a fitness routine full out, reaching failure in your muscles when you train,  etc. If you always give up when it gets hard, you’ll never move up to the next level of athleticism. JUST DO IT….seriously, leave FEAR at home and get it done. Then you can brag about it the next day and go back for Round 2 so you can maintain that rep of yours! J This is how I hold myself accountable. Whether it be a long run (6-8 miles), a routine practice on low calories, a boot camp or a cross fit workout, I try to go into the workout with a mentality of “Im about to kill this workout”. As Im getting beat up by the road, the gymnastics floor or my coaches at Cross Fit, I just keep reminding myself that Im a bad-azz and I focus on maintaining that rep throughout the work out. It works for me. They call it positive thinking .  You ARE what you BELIEVE you are….

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I thank God for blessing me with the opportunity to do what I love and serve people with my gifts. I love serving as a coach, trainer and mentor. It inspires me but I also enjoy seeing the fruit of believing in others. I love helping people find their self worth. Ironically, your self worth should not be established by your position or titles in life, but by your character. Your characteris challenged and develops during your contest prep. This is why competing is a JOURNEY.

I recall working with my clients at MY FITESS Gym in Renton and noticing these two beautiful young women working out. They had nice physiques and seemed very focused in their training. Being the vivacious person that I am, I called one of them out. I remember seeing Dana Strandemo and saying “Girl, you have an awesome physique. Do you compete?...Do you want to?” Its always funny when I do this, b/c the normal response is a look from them like “Are you crazy, who ME?”. And that’s where the seed gets planted. I see the potential in people and love to bring it out. I know that the journey will be worth it, regardless of the placing. Well, Dana and Amber Pederson ended up joining Save Fitness and started to train for Bikini. They learned how to pose, trained with the fitness team and got in incredible shape. You can imagine how proud I was when they both took 1^st and 2^nd at the Washington State Championships in July. J I just smile looking back….because the seed was planted just a few months ago, and here they were collecting trophies.

The Washington State was put on by Williams Productions and they did a great job. They had a fun Mardi Gras theme and the show ran very well. The backstage support and staff was readily available and the show had a very supportive environment. This show is growing so be sure to check it out if you weren’t there this year.

One of our Save Fitness members debuted as a Fitness competitor at this show. Her name is Lauren King, and somewhere btw being busy as an attorney, she made time to train for a fitness competition. I love clients like Lauren. She’s very self-motivated, reliable (meaning she does what she’s suppose to do) and takes personal responsibility. These are qualities that will serve her well if she decides to stay in the sport. She took 3^rd and impressed everyone with a physique that presented a great total package, her posing was on and her routine was packed with skill. Look out for her, she is making improvements and training for the Washington Ironman!

Another Save Fitness member, Cara Thien, came down from Canada to compete. Cara is a mother, wife, and business owner. Are competitors superstars or what? I am inspired continuously by how much a person can do in one day when they make their mind up! Cara performed her best routine to date with a physique that is always on. Cara and Lauren both work with my nutritionist, Pete Grubbs of Construction Zone, so they have him in their corner dialing them in. Cara took 2^nd and went on to place 1^st at the BCs in Canada the following weekend! She is now training for the Canadian Nationals!!

Viko Newman championed through a tough spring/summer after her injury prior to the Emerald Cup.  She has had to sustain her focus and motivation all year but she did it. Her physique was tiny and tight and her routine is always impressive. She has this joke about coming in second all the time, but those days are over. She won the Fitness AND the Figure Overall. I don’t have to say that I think Viko is well on her way to become a Pro very soon. No pressure  : )

This was a fun day for me to see the fruit of everyone’s hard work. The journey to competing begins with believing in yourself and then committing to all aspects of contest prep. It’s not easy but having a support group and team of people in your corner certainly helps. A nutritionist is highly recommended and if you can afford a trainer or coach, that would be ideal as you will learn so much in the mentorship process. For example, I think Shannon Gill is great with her clients. She’s very professional, thorough and cares! She will coach you through every step and be in your corner and give you the security you need. I tell her all the time how grateful I am to have her in the NW as a resource. She is also an excellent judge and takes notes, but if you need feedback, she is definitely one to approach.

Holla if you think you want to try Fitness, Figure or Bikini this Fall. The Washington Ironman is only 9 weeks away but like Dana and Amber, you could be on stage in the blink of an eye! Much love!

  

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I come home for a day and then leave again for Spokane. I was invited to be a special guest at the National Veterans Wheelchair Games by my buddy and close friend Carl Washington. Carl was a trainer with me back in 2002 when I worked at the 24 Hour Fitness in Spokane. He was a Marine and I was an officer in the Air Force so we had the military and fitness in common. He has watched me blossom all these years in fitness, but our bond has always been tight. He served as chairman of this committee and thought of me when they were pondering guests to invite. I mention this because I value EVERYONE that has been a part of my life, past or present. I don’t care what I achieve or where I go, I never forget the people who supported me along the way. Carl is a great example. It was great to be in Spokane because this is where my life in the NPC began back in 2001 when I started competing in the NPC. I used to do the Fitness America circuit when I was stationed in Texas, but there was only NPC when I got to WA. So I started competing in every show (almost) with the intent of winning. I remember thinking that I had to beat everyone in order to earn the right to go to nationals. It just didn’t make any sense to go to nationals and expect to win if I couldn’t beat everyone in the NW! Where has that attitude gone? Don’t get me started… J I’ll let that be another blog….called contest progression.

Anyway, Brad and Elaine were awesome enough to encourage me to take my butt to nationals. To my surprise, I ended up winning the whole thing and from that day forward, my life was going to change. I mention this to express that I am VERY grateful for people like Carl Washington, and Brad and Elaine Craig who served me with ENCOURAGEMENT. There are times that we don’t always believe in ourselves, or  times where we are just suffering from extreme humility, lol…. But the act of encouragement from someone else can literally give birth to a DREAM!!! I must say that I am so blessed as a COACH to be able to give this gift as I have seen dreams come true (maybe not right away) over and over again!

Ok, back to my Spokane trip. So they put me up in the Davenport Hotel!!! WOW!!! The Davenport is a classic older hotel with all the ambiance of a castle. I was so spoiled. That is another perk to traveling and being a guest. I get a day away from my condo with all its reminders of all the stuff I still need to do, lol, and escape in a beautiful hotel by simply experiencing its beauty. Life is good.

Carl and I head to the Wheelchair games where I was announced as the special guest…Fitness Pro and American Gladiator and Air Force Veteran.  I don’t even get to sit down because before I can blink, there is a line of athletes waiting to get my autograph and take pictures with me. I was so flattered. I got to talk with each of them, and as I became more comfortable I began to ask about how each of them got injured. One particular story was a woman who was enlisted in the Army and got injured in combat, not once but TWICE!!! Her name is Lucritia. I can’t tell you how I felt to hear all these stories and yet witness the attitude of abundance that was prevalent in these games. These folks, in wheelchairs, were playing basketball, rugby, weight lifting, etc. And they were having a blast. When I got back to Seattle and went on my next run….I dedicated my run to the men and women I met. It was easy to run because I just kept imagining how much each of them would LOVE to use my legs to feel the burn that I was feeling! It was such a n inspiring and humbling experience. THANK YOU JESUS for all that you show me! Praise God for giving me eyes to see his beauty and his gifts….. THANK YOU!

Ok, yes, I will be praying mid-blog whenever inspired. J Just a warning.  So, I also had the pleasure of meeting and spending time with a wonderful woman named Laurie who was helping Carl with my stay and other errands with the event. She is a great mom, has passion for the sport and went on to win her class at the WA State the following weekend! Go Laurie! And thank you so much for your hospitality!

During my stay, I found out that another buddy of mine, Dan Staton, that I used to work with at 24 Hour Fitness in Spokane had recently opened up his own CrossFit studios. (Btw, I have been doing cross fit for 2 months now….blogs on that are coming J ) I am so excited about this and decide to go train with him in the morning before I fly back. Well, I showed up all fired up and bushy tailed and Dan proceeded to put me through the longest CrossFit workout I’ve ever done! It took me 50 min to finish the workout. Most workouts are 20 min or so. Cross Fit is very high intensity so don’t judge it til you try it. Check out his site http://www.fasttracperformance.com/crossfitftp/. If you’re curious about CrossFit, come train with me at www.kingcrossfit.com These guys rock! I had an amazing workout, in fact, I got carpet burn on my tail bone from the 250 sit ups I had to do on his astro turf! That’s crossfit for ya! LOL!

So, after I get beat up, I rush back to my beautiful hotel, shower and get back on a plane to Seattle. When I got back, I rested a bit and I think I took the “crazy” pill that day and proceeded to head over to King CrossFit for my 2^nd crossfit workout for the day. Yeah, wont be doing a lot! LOL! I just happened to be extra motivated that day…..

Some ask, where do you get all this energy to have days like this. My answer….

You have to LOVE what you do. LOVE the challenge, LOVE the competition, LOVE the pain, and EMBRACE Fear… These are just a few reasons that work for me!

Ok, bed time for me. I go for a 4 mile run in 7 hours! XOXO

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So a few weekends ago, I had back to back guest posings on opposite coasts of the country. That’s a first for me!

I flew to Ft Lauderdale on a Thurs night for the Southern States. This show is like the Emerald Cup of the east coast, but not quite as big. Friday night was the womens show and Sat was the men’s show. Cee Jay, the fantastic and legendary suit designer, offered to let me stay with her. She had me picked up in a limo. She gave me the royal treatment. Believe it or not, that doesn’t always happen for us pros, so I am always grateful for the hospitality shown to me under any circumstance.

When I got to her house, she was sitting on the steps to her mansion of a house. Wow! She didn’t tell me she had it like that. The guest bedroom that I stayed in had a balcony that overlooked the pool in the bathroom and then another balcony off the bedroom. Lets just say I will be back to visit Cee Jay. Cee Jay will be making my suits and costumes for the Olympia . We stopped by her shop and I finally got to see where all the mastery is done. I met her staff and picked out my colors for the Olympia!  We traded my guest posing for her suits, probably a $2500 value. That is definitely one of the perks of being a Fitness Pro. There are opportunities to make money and exploit opportunities because you have a service you can render via your performance. The industry just doesn’t pay to have Figure Pros come to a show unless you’re signed with a company. You may get an appearance fee if you’re a big time Figure Pro like Gina Aliotti but typically promoters are more likely to pay a Fitness pro or bodybuilder to do a guest posing for entertainment. Yes, this is all a shameless plug to recruit more fitness athletes. J www.savefitness.net

The guest posing in Ft Lauderdale was a great time. I always get to meet wonderful people who are passionate about the sport and our industry. I am not always the best with keeping in touch via email, facebook or myspace, so when I am making an appearance, this is my time to devote to my fans and enthusiasts in the industry. I left the show at 1130pm and spent the evening with my old roommate from college. I got back to Cee Jay’s house and 0130 and my driver came at 0400 to take me to the airport for my 0600 flight to San Jose. I arrived in San Jose at 1100 and had lunch with my Save Fitness client and friend, Tracie. Then, I gave myself some mandatory down time to rest before the evening show.

I performed a new routine that had some “STOMP” inspiration. The crowd enjoyed it! I have to say that performing NEVER gets old. I am so happy to have been doing this for so long that I can actually ENJOY every moment that I am on stage. I can see the faces of the judges and hear the reaction of the crowd. Its like I am driven to FEED them more energy and more attitude. I’m like a little kid fishing for love and attention. It is such a fun experience. And afterwards, one of the things I hold most precious, is the opportunity to speak to the crowd. I do not shy away from this, as there is so much I’d like to share so I never miss an opportunity to inspire or encourage others. This is one of the reasons I love guest posing. I get to speak my mind and people listen. But this is also a responsibility.

I got to spend a few days in the bay area working for my sponsors Gaspari Nutrition. I also got to attend my sister Zakiya’s baptism. That was a wonderful event to witness! Then, back on a plane back to Seattle for a day before heading back out to Spokane for the Wheelchair Games….. that will be my next blog.

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A few weekends ago, I was invited (for the second year) to attend Roland William's ( NFL player for the RAMS) YOUTH LIFELINE OF AMERICA Free Lifeskills and Football camp in St Louis, MO. As a guest, I brought my sister Zakiya. I was excited when I found out last year that they would fly my guest out to accompany me. Most of you who know Zakiya, know that she is the best date ever. She is always the evening's best entertainment! This was an incredible weekend. It kicked off with a red carpet/charity auction at a Mazerati dealership. Last year, I can recall how funny it was to watch Zakiya freak out when she found out that she was going to walk the red carpet with me. I just told her to smile and look good. LOL. Im telling you, this is where all my posing knowledge paid off. I would stand in front of a camera, do my "heel to toe" pose and smile like I've been rockin the red carpet for years. Internally, I felt as weird as she did.... thinking "seriously guys, its just me....really". Meanwhile, there are big time NFL players and actors walking in behind me. Unfortunately, I have NO CLUE whoare because I do not watch TV and keep up with sports. Yeah, last year I met and hung with Ravens star Ray Lewis and had no idea who he was.... So, when he hit on me, I didnt act too impressed. LOL. Kiddin, I was impressed actually....b/c he is super fine! :)

Anyways, back to the auction. We mingled and walked around checking out the scenery. When the auction began, it didnt take long for Zakiya and I to realize how much money we DIDNT make. LOL. We ended up co-sponsoring a kid to go to camp. We are delighted that we were smart enough to realize that 2 bank accounts can do more damage than one.

The next day was our first day at the camp. We got to visit a childrens' hospital and youth center. I was accompanied by actor Las Alanzo from STOMP the YARD and FAST and FURIOUS, my buddy Justice from American Gladiators and NBA Hall of Famer Jo Jo White among others. It was an honor to speak to these kids with these guys. I especially was inspired by Jo Jo who told the kids that THEY were our most valuable human resource and that THEY would inherit the future. At the children's hospital, I got to visit kids in the ICU. We werent allowed them why they were ill and in the ICU. This was difficult for me. TO see them in such circumstances and not know what had happened was heart breaking. But being a part of putting a smile on their face was priceless. I was happy to be alive and serving in that way on that day.

The next day, I was out on the field coaching football. It was awesome, I totally acted like I knew what I was doing. I just yelled at them and kept saying..."Come on, show me someth'n GOOD!" haha! When we went inside, we had a panel discussion. The highlight of this was me bragging about how high my plyo push ups got off the ground. I did a series of plyo push ups for them and totally wowed them. I think I officially put on FITNESS on the map for these kids, and also the other NFL players who had their mouths wide open in amazement. I must say, it felt good to get that kin of respect. :)

I am single and do not have kids yet. So I can just tell you that this camp was a dear treat to me. My life is often consumed with contest prep or helping other adult women reach their fitness goals. Spending the weekend with kids who just want to have a dream they can believe in was so rewarding. It confirms that every bit of work I've put into my career as a competitor is paying off in my influence in areas like these! God is good and knows his plans for me.

No matter what you do, remember that someone is watching you and looking up to you. Its an awesome responsibility!

Have a great weekend and I'll see you at the WA State!




Tanj

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