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I’m here in Colorado teaching for a few days. This is something I commonly do during contest prep. For many, traveling while dieting and training becomes almost impossible. I see it as an opportunity to change up what I’m doing. It’s amazing what you can do with a microwave and refrigerator on the road. This becomes more challenging when you’re staying in a hotel room with only a small refrigerator. This is my current situation. Organization and planning become very important. I pack up my food for my trip in a small cooler, place it in my carry-on bag and off I go!  Protein powder, canned tuna and some frozen cooked chicken breast become my staples for dieting. I have been lucky on this trip discovering a microwave in the concierge lounge. The hotel gym………………….if you can call it that has great cardio equipment but only a few dumbbells.

How is your contest prep going? Are you practicing your posing? Being on stage is stressful. Posing must become second nature so it you forget what to do your body will take overJ. Elaine and I are still lifting heavy in the gym. My strength is beginning to decline but my focus remains strong. I am a warrior in the gym. Every lift, every rep, every minute of cardio now has significance. We will start hitting posing heavy this weekend.  I am getting excited about taking the stage as a physique competitor.

Well……………………..need to leave for the hospital to teach. I love inspiring those I teach to provide quality critical care to their patients. Who do you inspire?

Train smart, train hard and be safe out there!

Flygirl

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Last week was a crazy, busy week for me. I am now teaching half-time at work and flying the rest of the time. Part of our ongoing training as flight nurses involves WINTER SURVIVAL TRAINING. You might be wondering what is that all about…………………………. For our staff it means going into the mountains, hearing some lectures on survival training and then…………………yes…………….spending time in the snow learning survival strategies just in case we end spending the night in the mountains due to an unscheduled landing in the Lear Jet say in Alaska or in the Helicopter in the Cascades.

 We do this every couple of years to brush up on our skills. I love it because we get to build fires, build snow caves and snow shoe through beautiful scenery in the mountains. So last week I had my training at Snoqualmie pass.

The morning was pretty much a review for me in the classroom. In the afternoon they divided us into small teams and we snow shoed into the mountains. There was fresh snow which challenged everyone’s skills. Snow shoeing is a great way to do some pretty intense cardio. It takes balance, strength and perseverance.  I loved it, but was beat as our day ended. Sometimes it’s nice to mix it up a bit. Do something different for cardio that you haven’t thought of before. 

Training for survival is very much like training for a show. It’s about good preparation for all the what if’s! What if my spray tan starts to sweat off, what if I forget my posing suit, what if I am the first one in the lineup, what if my routine music won’t play? I think you get my point.  During my prep I try to imagine all the what if’s and develop ways to combat each. If you are new to the body building scene I suggest being as prepared as you can be. Our survival on stage is dependent upon our ability to fool the judges and audience into thinking it’s just another walk in the park for us. That being on stage is second nature although for many it is one of their greatest fears!

Well enough for now, time to call it a day………………………………………………

Train smart, train hard, but most of all be safe out there!

 FlyGirl

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What do all these things have in common? These have been my saving graces during this temporary blip in the weather that has disrupted so many lives. I’ve been so blessed this week. I have a training partner and husband who are committed to my training for the upcoming Vancouver and Emerald Cup shows, a husband who has a BIG 4 x 4 truck that has taken me to the gym, and Elaine and I home from the gym, and power/electricity at home and at the gym. For me, this week has been seamless related to training and nutrition. I know some of you have not been so lucky. Many of you have been without electricity and vehicles to get you to the gym.

Don’t let this temporary blip in the road derail your competition preparation. The worst is almost over! Keep to your plan, and let the past be the past. If you have veered off your path just get back on and move forward from today. We all have challenges in our life’s that threaten to derail our aspirations to step on stage. Rise above these and stay committed and focused. Do some pushups, sit-ups, lunges, or anything else you can do at home. We all know what to do…………..it’s just about developing a plan of attack and moving forward with it.

Elaine and I have had some of our best workout this week. We are lifting hard and heavy. I feel as strong as ever, even though I am less than 11 weeks out from the Vancouver Natural. Its leg day today and my quads and hams are already crying knowing how they will be feeling in just a few hours. Time to toughen up and know this will all be worth it when I step on stage to show my physique!

So………………..keep focused, keep warm and dry and most of all be safe out there!

Fly Girl

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I am truly inspired today by the random acts of kindness by strangers. But….. I am getting ahead of myself. Let me start from the beginning of my story.

Being in the medical profession means going to work on holidays, weekends, nights and yes, even when we are in the middle of a snow “crisis” as the TV anchors would have us all believe. There are no snow days, no I just don’t feel like going to work days…………………it’s all about serving the community with passion and expert medical care as a flight RN. It’s about being ready to care for the child who is hit by a car, the gentleman who is having a heart attack, or the woman who is a victim of domestic violence.

So yesterday I started my shift at 9 am. The roads were already pretty treacherous but I left for work early, arriving 1.5 hrs before my shift started so that the RN I was relieving could get home. My problem is that I drive a sports car all year long………..yeah hard to believe, right? LOL. I love my Z-370 and felt she was up to the challenge of a little snow driving. Work was quiet. I watched as it snowed on and off all day, the inches of snow beginning to accumulate on the runway. I mentally prepared myself for the battle ahead against Mother Nature. This morning very heavy snow began falling in Arlington. I patiently awaited the arrival of my relief so that I could once again face the challenge of the snow. At our satellite bases I work with another RN and our helicopter pilot. We are bound together for 24 hrs as we work as a unified team.

So when I got off work, Jim our pilot helped me scrape the 2-4 inches of accumulated snow off my car and I began my journey homeward. In Arlington, there is a small stretch of side roads I must maneuver in order to get to the freeway. Well……………….as I approached the small slope in the road to get to the freeway I quickly realized that I was spinning my wheels but going nowhere.  I remember saying to myself “is this really happening, really?” Quickly I realized my reality and took a breath as I often do when I am training and I hit the wall or on stage having a cramp during mandatory poses…….and developed a plan. I slowly drove in reverse down the small incline on to a side street. Being stubborn and unable to admit defeat I slowly backed up and was ready to try it again when a random stranger pulled over and asked me if he could give me a push. I quickly said yes and was able to get most of the way up the slope.  Just as I was getting to the top I felt a bit of panic as I again felt my wheels spinning. The good news was that I wasn’t sliding backwards. Again, I said to myself now what? I am blessed to work with amazing people at Airlift. Just at that moment my partner and one of our pilots drove up behind me. I felt so blessed! They quickly assessed the situation and had me back up a bit and pushed me to the top and over the hill. As I was being pushed I glanced in my rearview mirror and saw the faces of other men who had pulled over to assist my colleagues.

I will forever be grateful to my friends and the random strangers who took their time to help me out in my time of need. I am comforted knowing there are still amazing people in this world that will help someone in trouble. To all of those who have helped others I honor and applaud you for your kindness and willingness to get involved! My partner, bless her soul followed me half way home to make sure I was okay.  

So today……………………….I’m committing to performing one random act of kindness per day until the Emerald Cup. I challenge you join me on my journey to perform one random act of kindness each day. It could be as small as letting someone else into the lane in front of you. It could be helping to push someone out of the snow as my hero’s did today. Who knows…………………if we all did one random act per day think of the amazing things that could happen in the world.

I am relieved to be sitting at home safe and warm as I write this blog. It’s funny how something like getting stuck in the snow puts your life in perspectiveJ.

 After my snow adventures earlier today I am thankful I will have the chance to train legs with Elaine today. My husband will be driving his truck to the gym while my Z-370 safely rests in the garage until the snow has passed.

Train hard, train smart, stay warm and be safe out there!

Fly Girl

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Hope you’re having a great Saturday! I have been watching the snow fall all morning, enjoying the beauty and solitude of a blanket of whiteness. It has inspired me to finally blog about my vision for 2012. It’s been a struggle for me. Being a veteran competitor, I try to develop a strategic plan of attack for my upcoming season early in the year.

Last year I had an amazing season. I won the overall, open women’s bodybuilding titles at the Vancouver Natural and Washington Ironman. I also won the overall women’s masters bodybuilding title at the Emerald Cup. I will never be able to top this so I have decided after a long struggle to retire from bodybuilding and to transition to the new division of physique. I know you’re thinking………………..why not do both, but I am one of those individuals who needs one goal to focus on 200%. It’s a gamble I know, because physique is still an unknown. But……………………………..for those of you who know me, I am always up to a new challenge.

So I invite you to come along on my new journey that will take me into unchartered waters J. I will be putting every ounce of my soul into this new journey and am looking forward to new challenges and adventures as I become a physique competitor!

I have my Emerald cup wrist band on to remind me of the journey ahead. Well enough for now………………………need to start thinking about getting to the gym to meet Elaine for Back/Delts and some killer cardio. I challenge each of you to make the most of today and every day. Remember………………every rep, every lift, every minute of cardio brings us closer to stepping on stage at the Emerald  Cup.

Train hard, train smart and most of all be safe out there!

Flygirl

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Evening, Hope your weekend is going well……………I’m working and hoping I don’t get slammed to hard tonight on the helicopter!

I just started my first training and nutrition plan of the season in preparation for the Vancouver Natural and Emerald Cup 2012 this week. My nutritionist, Layne Norton is letting me eat and hopefully grow for a short period of time before I start dieting. My new workouts are totally different from what I have done in the past. I welcome change with open arms. Sometimes you need to shock the body and shock it I am doing. I am lifting heavy and feeling challenged with every workout. Elaine my training partner is at my side challenging me with every set.

As a body builder I have realized that every day provides us with a new opportunity to make our dreams a reality. It is important to have a plan and a vision. My vision for 2012 is to step on stage looking the best I ever have. I will be doing both physique and body building until I figure out where I fit best. It’s sort of a crap shoot as a light weight bodybuilder. I sometimes feel like this when I am competing in untested shows or going for the overall title.

So, what will you do in 2012? It’s time to sit down and develop your plan. Set your 2012 goals. Make a commitment to make this the best and most healthy year of your life so far.

Tomorrow is what I call a hybrid day at the gym. Its chest and delts with a little HITT cardio thrown in. I will be focused and driven to lift as hard and as heavy as I can. I will make every rep, every set, every minute of cardio count. I challenge you to do the same each and everyday!

Train smart, train hard and most of all be safe out there!

Flygirl

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Greeting from the friendly skies!

Like most years I am working the holiday and hoping it’s a slow day. A slow day for me means no one is critical enough to require my skills as a flight nurse. It means no one has been in a fatal or severe car crash, been shot, stabbed, or suffered a major medical illness. My work is unusual in that I see people at one of their most helpless and vulnerable points in life.

I have been a critical care nurse for over 25 years and I have seen a lot of things as you might imagine. Life has a cruel sense of humor sometimes. Many of my patients are balancing between life and death as I transport them in the helicopter or lear jet. My goal is to provide competent and compassionate medical care to those I serve. I have many ghosts of patient of the past that haunt me on this day of thanksgiving. Many have not made it to see the light of the next day but in a small way I hope I provided them with some relief from their suffering. Sometimes it’s just a smile or holding of a hand that provides the human side of medicine.  I have acquired many stories and images over the years.

 I am thankful on this day that I have been given the opportunity to serve my community and those in need of critical and expedient transport and intensive medical care.  

I am thankful I have a wonderful husband and step son, 3 crazy ferrets that keep me on my toes and a job I love. I am blessed with an amazing training partner (Elaine Craig), my incredible mentor and save fitness coach (Tanji Johnson), my nutritionist (Layne Norton) and all of you who read my blog and cheer me on at my shows.

How about you? What are you thankful for today? Let those around you know that you care about them because you never know what may happen tomorrow. My profession has taught me this lesson over and over each day.

Well................I am off to have some chicken and yams…….we are having a small thanksgiving dinner here at base tonight so I will cheat a little with some pumpkin pie if we are not flying.  

Train hard, train smart and be safe out there.  If you hear the sound of a helicopter coming your way look up and wave……………..it might just be me flying over!!

Fly Girl

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 It’s official! I’m a 2012 Emerald Cup competitor! I just received the FIRST Emerald Cup competitor wrist band declaring my commitment to competing at the 2012 E-Cup. Every time I look at my new wrist band I am reminded of the journey a head of me. I won't take it off until I step on stage at the Emerald Cup. It has helped me to get back into my training………………and training hard it will be. My nutritionist doesn’t believe I can put on any new muscle…..I say……REALLY? DO YOU HAVE ANY IDEA WHO YOU ARE DEALING WITH? My new quest is to prove him wrong. The gauntlet has been thrown DOWN. I am now on a mission to add new muscle to my physique……………..to prove that even after 40 years of age or even 50 …………..yes 50, you can still sculpt your body! So I challenge you to join me on this journey. Send in your registration for the Emerald cup and get your own wrist band so that we can be unified as warriors on a mission that will end next April on stage at the 2012 Emerald Cup at the Meydenbauer Center in Bellevue.

I’m off to train back and delts with Elaine today. We destroyed our legs yesterday and I can hardly walk but the pain reminds me of the journey I am embarking on! I know each rep, each set, and each minute of cardio is worth it!

Train smart, train hard and most of all be safe out there!!

Flygirl

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The Ironman is less than a week away and I am so excited it is hard to contain myself. Decarbed most of the weekend and felt crabby, irritable and had low energy. Carbs are now being added back into my diet and I am a much happier camper! My training and dieting are spot on! Elaine and I are lifting heavy and hard this week even though we have bumped up the reps a bit. Tony and I are practicing our couple’s routine and hoping to rock the stage.  Look for a fun and entertaining routine. He is a great mixed couple’s partner!

This week for me is all about trust. Over the years I have sometimes found it hard to trust the plan my trainer/nutritionist has set up. Often, we (the competitor) think we KNOW WHAT is best…………………..in our low energy, depleted state…………………………..right? Well………………I have learned that you must trust the team of individuals or individual who is helping with your contest prep. For me it’s like depending on my partner and pilot at work. I trust my pilot with my life every time I jump on the helicopter or jet. I trust that my partner will support the decisions I make regarding patient care and that we will provide quality, life-saving care to the individuals we transport.

So like my team at work, I must trust my contest prep team and put my confidence in the plan they have provided. Layne Norton my new nutritionist is amazing and his plan is definitely working! I have had to put my trust in his knowledge and experience and to fight the temptation to do what I have always done in the past. Elaine, my workout partner orchestrates most of our workouts and cheers me on as we train and do our cardio……………….without her all this would be so much difficult. Elaine has also helped Tony and I with our mixed pair’s routine which I hope you will love. John (my new hubby) has been wonderful during my prep…………………..he supports me through the good (high carb days) and bad (low-no carb days) and always has a kind word even though sometimes I am crabby and PRETTY BORING TO BE AROUND.

So who is on your team? Are you following their plan or doing your own thing? I caution you to think twice before you are tempted to stray from your plan.

Well………………………..enough from this fly girl. I need to focus and eat a bit before going to the gym for back and bis.

Train hard, train smart, trust in those around you and most of all be safe out there!!

Flygirl

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It’s less than 3 weeks until the Washington Ironman. My body and appetite remind me of this daily. If you’re always looking for your next meal and feel like a truck hit your body the day before you are right on schedule J. This is the phase that separates true, committed athletes from those who just talk the talk. Every workout for me is challenging and I feel my strength slipping away each day. But……..we must remember we chose to do this. No one is twisting our arm or holding a gun to our head.  I try to always remind myself of this when I am with my family and friends. Surround yourself with those who support what you are trying to accomplish. Leave the drama kings and queens to themselves. Now is not the time to be surrounded by negative and unsupportive individuals.

I am very excited to step on stage once again this year. Last year I competed in figure and won the short class since I had taken the overall open bodybuilding title the year before. This year I am going back to do open bodybuilding to get a national qualifier for next year. My training and dieting are different than they have been in the past. My new nutritionist, Layne Norton allows me flexibility in my food choices which sometimes is quite challenging.  Elaine Craig my training partner is at my side pushing me through each workout and the cardio session that follows. I now find myself sucking air and leaning against anything I can find between sets…………………does this sound familiar? If it does your right on track!

Not only will I be doing bodybuilding at the Ironman but I am also doing mixed pairs with Tony Ruggiero.  He is a great partner and I think we will bring an entertaining routine to the stage!!

My energy is vanishing as I type this so this flygirl is signing off. We’re almost there………………………..it will soon be our time to shine.

Train smart, train hard, and most of all be safe out there! And as Larry the cable guy says.........

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Well……………………….after a gentle reminder by Elaine to start blogging again……………..I’m back!

Life has been a bit crazy for me over the last month. I was married in Hawaii on the beach August 5^th to the love of my life, had a much needed honeymoon and vacation in Hawaii and came back to Seattle to host my reception for friends and family.

Preparing for a wedding is much like preparing for a show. So many details and little things to do…….but worth every ounce of effort in the end. 

Hawaii was amazing even though everyday John and I (my new husband) did morning cardio followed by an afternoon session of weight training and more cardio. Yes………………………I did cheat a bit on my diet, but not enough to derail all my previous preparation. My new nutritionist Layne Norton was supportive during my time of need and has helped me to get back to where I need to be.  If you knew me you would know “cheating” for me is having a bit more protein powder, almond butter or a few almonds or cashews. I did have a bite of my wedding cake……………………..I think you understand why J.

I ‘m exactly where I should be for my Ironman contest prep so I am thankful and elated! I’m working today at our Arlington airport base.  When I was walking out to the helicopter some guy ask me “do you have a license for those guns?” I just smiled. Elaine Craig my training partner has been at my side. A true friend who helped with wedding  details and who continues to drag me along during our over the top weight training and cardio sessions during these final 5 weeks of prep before the Washington Ironman .

How is your prep going? Are you committed and ready to feel the excitement as you step on stage showing all your hard work no matter what you’re placing. Knowing you and only you have done what it takes to be a true competitor and winner in life?

Enough of my rambling for now, this fly girl is signing off J,

Train hard, train smart and most of all be safe out there!!!!!

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I think I have blogged on this topic before but feel passionate about bringing this topic up again.

We all know that competing in the bodybuilding world can be quite expensive, especially for the female athletes who not only need to think about training, dieting and posing expenses but also need to consider the cost of hair and makeup prior to a show.  It seems like everyone out there related to contest prep has their hand out for some type of compensation for their services.  I understand people need to make a living but I also believe we are obligated to volunteer our time and energy to better our sport and to support others.  In my other life as a flight nurse and education consultant for a large medical device company, I have been called upon many times to share my expertise and knowledge with others in my field. There have been many times that I have done lectures for free or at a minimal cost in order to help others in my field better their practice. I believe everyone should volunteer at some level within their community.

Elaine Craig, Diane Rudholm and Diana Graham all volunteered their time and expertise at the posing clinic Elaine and I held last Friday night at Gold’s Gym in Bothell. I believe each one of these individuals could have charged for their services in a different venue but they all chose to volunteer their time to give back to our community. I applauded them for their commitment to help others.  It is not often that others are willing to give of their time. Elaine and I are currently planning our next clinic. I loved interacting with all the figure and bikini competitors that came to the clinic and the teacher in me was unleashed. Elaine was kind enough to let me assist with the figure girls, keeping a watchful eye on each and every girl. Julie Michelson was also present assisting with figure.  Diane and Diana worked with the bikini competitors helping them to determine their best presentations possible.

My challenge for you today is to think about how you might volunteer your time to give back to our community.  It might be just showing someone in the gym how to do certain lift or exercise.  Or for those of you with additional skills it might be giving your time without compensation.  I volunteered as an expeditor back stage at the Northern Classic last year and will volunteer again at the show Oct. 16^th.  Aaron Baker, a Pro bodybuilder who works at one of the gyms I belong to is always willing to help us gym rats with new techniques or exercises for weight training.  Elaine Craig always has Marissa Carew available as a makeup artist at the Ironman and Emerald Cup free to all competitors.  Elaine is also my workout partner and helps drag me through my pre-contest workouts and assists me with the development of my posing and posing routines. This is what sets true leaders in our sport apart from those who just want to make a buck off each competitor.  Sorry if I am ruffling some feathers but this is how I truly feel in my heart.  I have been a volunteer for the American Heart Association for the last 20 years and will continue as a volunteer.

Well, enough for now from this fly girl. I have a wedding to plan and training to do. Only 10 weeks until the Washington Ironman and 3 weeks before I get married!  I hope to bring a rockin physique to the open lightweight bodybuilding division!

Train hard, train smart and most of all be safe out there!

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Well……………………..yes I know it’s been a long time since I blogged. I don’t have a good excuse other than the fact that sometimes life just gets in the wayJ.

My journey related to bodybuilding has been bittersweet this year. I took the overall title in the first 2 shows I did this year after months of training and dieting.  This started with the Vancouver Natural where I won the overall in open women’s bodybuilding; this was followed by the Masters’ women’s overall title at the Emerald Cup. The Emerald cup is my favorite show of the year. One of the best run shows I have ever competed in due to the expertise of Elaine and Brad Craig who promote the show. Their passion for the bodybuilding community is reflected in the shows they promote. 

After the Emerald Cup I turned my effort and passion to preparing for my first National Show, Team Universe in New Jersey.  I decided to compete in the new physique division and with the help of Elaine Craig (my training partner) and Tanji Johnson (my Save Fitness Coach) prepared as best I could for a division with very little definition as to what type of competitor they were looking for. Unfortunately several events prior to my day of competing transpired. My plan for the last 4 weeks was blurred and undefined due to circumstances beyond my control and I approached peak week without a plan. Because of this I lost my focus. I felt powerless and pretty much starved myself leading to a fair amount of muscle loss. I stepped on stage at Team Universe at 100lbs looking more like a bodybuilder than a physique competitor which was reflected by 7^th place in my class. My beautiful, full muscles had all but disappeared. I was disappointed at my placing but learned so many lessons during this journey. Many competitors lose their focus and give up if they place poorly at a show, for me it only fuels the fire. I am fighting mad now and more focused than ever to rock it at my next National Show next year. I am currently preparing for the Washington Ironman in 10 weeks.  I  love this show because it is tested and gives competitors like me (natural athletes) a chance to show our physiques.

Well enough for now, I promise to try to blog more often as I prepare for the Washington Ironman. I can’t wait to step on stage as a bodybuilder again!!

Stay focused and be safe out there!

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Who says you can’t train and eat clean while traveling? I have it down to a science.  I left for Chicago on Monday to teach at the American Association of Critical Care Nurses National Teaching Institute.  In my profession, it is one of the biggest conferences of the year and always an honor to be chosen as a speaker. This conference draws somewhere between 5000 to 6000 critical care nurses from across the US.  Needless to say it has been a busy week. 

 My lectures went well and I was able to stay on track with my training and dieting.  It’s amazing what you can do with a little creativity related to dieting on the road.  I traveled half way across the US with my computer, suitcase and cooler full of chicken, sweet potatoes and a variety of other staples.  Twice a day I would ice down my cooler since the hotel I am staying in has no refrigerator.  The hotel has a descent gym so I have been able to follow my current training program from my trainer/nutritionist John Kreklo of onstage image.  I am ramping up to compete at Team Universe in New Jersey in July. I am excited to do my first national show.  It will be strange not being in Washington competing but it’s time for this fly girl to get out of her comfort zone! Tanji Johnson will be taking a team of save fitness girls to Team U so I will have my sisters surrounding me which will be of great comfort. 

I am looking forward to flying back to Seattle tomorrow, returning to my familiar training environment.  I catch a shuttle to the airport at 5 am tomorrow so I’m off to get some shut eye! My legs are feeling that familiar burn after working them hard today after I lectured.

I have been waiting to blog on the Emerald Cup until I get some pictures to post.  The Emerald Cup for me once again was an amazing experience thanks to Elaine and Brad Craig. This is by far my favorite show of the year.  So once I receive my pictures I will blog on my experience and excitement in winning the Overall Title in Masters Women’s Bodybuilding J.

Train hard, Train smart and please be safe out there. Sweet Dreams!

Fly Girl

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Hope everyone is doing well as we approach game time. Since I am doing bodybuilding I have one more day to go. Today the figure and fitness gals will take the stage to showcase their beauty and poise.

Good luck to all my fellow bloggers and those of you competing today. It’s your time to shine so take advantage of this opportunity to give it your all. Remember you are a winner no matter what……………because how many have accomplished what you have? Trained as hard as you have? Dieted as hard as you have?

Guard your confidence and be true to yourself. You are a winner for following through on your journey so be proud!

I quietly reflect on my mission for tomorrow. I am excited to get on stage once again. The night show and doing my routine are by far the best parts of this journey for me. Meeting other competitors and those attending the show are a close second. If you see me at the show give me a shout to say hello.

So…………………….until we meet on stage tomorrow…………..

Be strong, be safe and have a fabulous day!!

Fly Girl

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My absence of blogging is a sign that the end is near……………………As a competitor we know that the last weeks of preparation are by far the most challenging. It is a labor of love for me. I focus all my energy, strength and thoughts on the goal at hand………..stepping on stage at the Emerald Cup, showing the world what I have been able to do with my physique. Bodybuilding for me is a personal journey. It is the only time in my life that it is all about me. No one can train, do cardio or diet for me. It is my internal drive that focuses all my energy on my daily and sometimes hourly goals. Anyone who has ever trained for a goal or stepped on stage will know what I am talking about. It is the work and perseverance that separates the winners from the losers. Anyone who works hard and stays the course is a winner. It’s not about the trophy, tiara, the sword or the metal is it? It’s about knowing you have accomplished what you set out to do!!!

So……………………as we enter the last 2 days before we step on stage I challenge you to stay the course!!! Be stronger and more focused than you have ever been. The journey has started and it will only get better. We are almost there to shine on stage presenting our best physiques possible.

I want to thank Brad and Elaine Craig for all their hard work, passion and love that are put into this amazing show. This is always my favorite show of the year and I can’t wait to step on stage.

Have a great day, be proud of all your hard work and remember we are all winners no matter how we place. Be a humble winner, a gracious loser and above all be true to your inner spirit.

I will leave you with this thought for the day:

Too often we underestimate

The power of a touch, a smile

A kind word, a listening ear,

Or the smallest act of caring,

All of which have the potential

To turn a life around

   -LeoBuscaglia

Be safe out there, see you at the Cup!!!!!

Fly Girl

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Last Saturday I competed in my first show of the year, the Vancouver Natural. It was a great show put on by Tanji Johnson and Frank Bohm. In 2005 I started my bodybuilding quest as a figure competitor at this very show. I was as green as they come and when I won my class I stood like a deer in the headlights wondering what I should do next. I have come along way since that first show. For me the Vancouver show is always like going home. I get a warm feeling inside just thinking about being on stage at this show.

At the show I encountered some new challenges but thankfully was rewarded for all my hard work by taking the overall title in women’s open bodybuilding.  You know you are a veteran competitor when you can stand tall on stage displaying your physique even if you couldn’t wear your favorite posing suit because it just didn’t fit right and your stage color wasn’t quite as dark as it had been in the past. I had amazing people surrounding me at the show. My fiancé John has been at my side supporting me in all aspects of my contest prep. Rosaline Hampton and her team did my hair and makeup. They were able to transform this steel warrior into a feminine, ripped bodybuilder.  John Kreklo my coach and nutritionist through his experience and expertise assisted me in bringing one of my best physique packages yet!

I stepped on stage at the night show at about 11:30 pm to do my routine. Even though it was late I was so pumped to perform I quickly forgot how long I had been at the show waiting to take the stage. My fiance and I stayed until the end of the show cheering on the open men bodybuilders who went on even later than I did. The audience had a family feel as everyone cheered each and every competitor on until the end.

The weekend excitement is quickly fading as I turn all my efforts and thoughts to the main event………………the Emerald Cup. This is one of the most challenging shows of the year for me. I am usually out-weighted by 10-20 lbs by the other competitors in my class. So for me, it’s all about conditioning and going in as ripped as I can.

Remember to always be true to yourself. Don’t let anyone sabotage your focus and hard work. You have trained hard and now it’s your turn to shine on stage. Be proud of all you have done to prepare for the show. You are a WINNER no matter what your placing is at the show.

So that’s about all I have for now. I am so very thankful for my performance at the Vancouver show and look forward to really bringing it to the Emerald Cup. Today is my last 24 hour shift before the E-cup and I am dragging but am sure my adrenaline will kick in when the pager goes off J.

Train hard, train smart and most of all be safe out there!!

Fly Girl

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I wanted to take this opportunity to give a shout out to some amazing women who have volunteered their time to work

with new and veteran figure, bikini and female bodybuilders. Last week I attended a seminar organized by Rose Patterson and Elaine Craig held at the Gold’s Gym in Redmond Washington. This seminar was free to anyone who wanted to attend. Elaine and Rose worked with figure competitors. Bikini competitor Diane Rudholm also helped out with the bikini girls and IFBB Pro Body Builder Nicole Berg helped with the female bodybuilders. Since I am what I call a “hybrid”, I first worked with Nichole who was amazing and provided me with some great feedback and tips related to my bodybuilding posing. Next I worked with Elaine who is a master at coaching figure competitors on their presentation poses and quarter turns.

I commend these women for volunteering their time, energy and expertise to the figure, bikini and female bodybuilding community. Thanks for GIVING BACK! I met some new friends and can’t wait to see how everyone does in their upcoming shows!

It’s so rare these days that something of this quality is available at no cost! I can’t wait to attend their next seminar

Friday April 8 at 6:15 pm at the Redmond Gold’s gym.

Well that’s it for now. I work my last shift before the Vancouver Show tomorrow. If you hear the sound of a helicopter rotor, look up! It just might be me flying over J.

Train hard, train smart and most of all be safe out there!

Fly Girl

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I always forget how busy the last few weeks before a show are :). I am working a 24 hour shift today and we have been flying the friendly skies of washington all day in the helicopter. However, I have been lucky that our flights have been evenly spaced so I haven't missed a meal yet which is important just 2 weeks away from Vancouver!

My contest prep is right on track. I practice my posing each day and my routine whenever I see a mirror! I always hope to bring something new and entertaining to the stage. My training compliments of my coach John Kreklo have been like nothing I have done in the past. Can't give away my secrets.....but I will say each workout is kicking my behind. I leave the gym each day spent, beaten but hopeful that each rep, each set, each minute of cardio will help to take me to the stage in the best shape I have been in yet. Elaine Craig has been my workout partner and really helps to keep me focused and pushing my hardest. I should really be rockin it when the Emerald cup rolls around after my prep for Vancouver. If you haven't competed at the Emerald cup before it is like no other show I have ever been competed in. Brad and Elaine plan each minute of the show to give the audience and competitors an incredible experience.

Well this fly girl is going to try to get some food and a bit of rest before the pager goes off again. I am hopefull I will get off shift tomorrow at 9 am on time. Than off to the gym in the afternoon to train with Elaine.

Have a great evening, train hard, train smart and most of all be safe out there!!

Fly Girl

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Wow!! I just realized time has been slipping away so quickly!

Life has been a roller coaster for ME OVER the last 2 weeks. It seems all I have been doing is working and training. Oh……….and did I mention I just took my National EMT certification test! The state decided that as flight nurses we all needed to be EMT’s. I have been in class and studying nonstop to meet this requirement. Nothing like stress anxiety to take your mind off your contest prep J. I sat for my test yesterday and passed which is a load off my mind!

My contest prep for Vancouver is going well. I’m ravenous most of the day counting the minutes to my next meal which for me means things are working as they should. My physique is changing right on target. The excitement of being on stage is my constant companion. Vancouver is my prelude to the Emerald Cup and the countdown has begun!!

I had the distinct pleasure of working out with Elaine Craig at Gold’s Gym in Bothell last week. It was hamstrings day and boy did we hammer our hams! Elaine was an amazing workout partner and helped to keep me focused. Since I usually train alone this was quite a treat. The next day I could barely get in the helicopterJ. This was followed by a brutal back and quad workout over the next few days.

It feels good to still be lifting hard and heavy this close to a show. I know my strength will slowly leave me as I fight to keep focused and free of injury over the next few weeks!

So how is your prep going? Are you practicing your posing? Practice is key. It allows us to be confident and more relaxed on stage. I challenge you to pose for 15-30 minutes each day. I promise it will pay off as you stand on stage and show your hot stuff!

Well……………enough for now. This fly girl is tapped out. It’s time to push some steel at the gym!!

Have a great week………..train hard, train smart and most of all be safe out there!!!

Flygirl :)

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