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Can you laugh at yourself? Maintaining a sense of humor is a survival mechanism.  Grin and bear it.  Laugh it off.  You have to be able to keep things in perspective and not take yourself too seriously.  I read so many angry tirades in which people in our industry get all torqued out of shape by parodies or caricatures of fitness enthusiasts or bodybuilders--by definition intended to be larger than life.  Whether designed to drive sales or get a giggle these messages are not a reflection of who I am or what I do.  In most cases I find them pretty funny, occasionally stupid, but not offensive.  My goals, what this business and industry is all about is very important to me but it's not all tied up in another person's perspective.  I live, laugh, and lunge walk around the world but never take myself too seriously.

I do my best to have an influence where I can and not sweat the rest.  I take responsibility for what impressions I make--looking for opportunities to inspire, adjusting others perceptions by example and education.  How the media chooses to portray physique athletes is generally not an accurate representation of who we are and what we do.  Is it fair and unbiased?  Nope.  It's more about ad dollars than accurate reporting.  The Shake Weight and The Situation are not a measure of our community.  I can only control what image I set forth and the influence I have on those around me and who read what I write.  I am not a diva.  I am not a bad ass.  I am not a big deal.  I am not a stereotype.  I am a goof.  I love what I do and I hope everyone has the chance realize that kind of emotion.  Walk the walk.  Talk the talk.  Be the the thing that you want others to perceive when they think of fitness and physique.  It's the best I can do.  The rest I let roll off my back or enjoy a giggle.

I take responsibility but don't take myself too seriously.

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com | suits by amy

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It's never too early to start posing practice.  With every nanosecond of my day spoken for it's tough to dedicate the time to perfecting postures so I work it in where I can.  The very best time for me to practice posing is between sets at the gym.  I see the side-long glances.  I know it looks weird.  It's not about ego or attention.  When I'm training, I'm focused on the feel of my physique.  I am most in tune with the mind-body connection when I'm working out.  It's tough to get in the "zone" when I'm tired at the end of the day and I'm cold.  Between sets I can feel what the pose should look like.  I can easily slip into a front pose when I'm nice and warm and work through a quick series of quarter turns, practicing my foot work and jump back into the next set.

Posing is what makes your body of work (your canvas) an art form.  Good posing is fun to watch and honors all the time and effort spent honing your craft.  Bad posing is painful to endure as a judge or spectator.  It's not all about the training and nutrition!  You have the gem--spend the time to polish and let it shine.

Tags: suits by amy | onstageimage@yahoo.com | Emerald Cup | Figure | npc | ginny gardea

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My girlfriend Kayde Puckett, IFBB Fitness Pro, posted a Tom Petty quote on her Facebook page the other day that gave me a little kick in the inspiration.  I'm pretty sure she was referring to the wait from start of prep to the stage.  Although, Kayde is crazy and it could have been in reference to the wait for her steak meal at 3 pm.

The waiting is the hardest part
Every day you see one more card
You take it on faith, you take it to the heart
The waiting is the hardest part

There is wisdom in this.  For me, waiting through the weeks of prep is the most difficult part of the journey.  I love the process--the training, the ever changing nutrition, decisions on suits and styling, posing practice.  I delight in the nitty gritty.  Like a kid for Christmas, I can't wait to get back on that stage.  In the words of the great TP--each day brings subtle change.  I enjoy the evolution.  I take each change in direction from my trainer on faith.  The waiting truly is the hardest part.

Other insight from the great Tom Petty (all stored in my iPod, the world's greatest piece of fitness equipment IMO):

Yeah, I'm runnin' down a dream
That never would come to me
Workin' on a mystery, I'm goin' wherever it leads
I'm runnin' down a dream

No I won't back down

True dat, Tom Petty....true dat.

Tags: suits by amy | onstageimage@yahoo.com | Emerald Cup | Figure | npc | ginny gardea

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Dear Future Competitor,

You are about to embark on the greatest journey of self discovery! The road to the stage is paved with potholes and with any luck these words of wisdom may help you along.

What moves you?
Before you begin, determine your motivation. Make sure you are doing this for the right reasons—to achieve new levels of fitness, learn about yourself, have fun. Choosing to compete to please someone else or win a trophy will only leave you disappointed. Remind yourself over and over why you chose to compete when the road gets rough—and it will!

Be careful who you trust.
Choose your trainer wisely. You are trusting them with your health. Research their background and get referrals. Don’t shoot photos with every guy with a camera. You may be promised the road to recognition when in fact you may find yourself in the weeds with a weirdo.

Are you the ‘real deal’?
Be prepared to be totally honest with yourself and your coach. Are you truly sticking to plan? Are you honestly working as hard as your body allows? Harden yourself for brutal honesty back from those around you. You may not like what you hear. Take the information and use it to build. Competing is an evolution that occurs over time. If you crack with the first rotten feedback (even though it’s true) you’ll fizzle out before the good stuff gets started. Take your lumps and just keep swinging.

Know yourself.
Learn about what works for your body by paying attention to changes that occur with nutrition and training. They may not be apparent to anyone else. Your trainer relies on this feedback to create the best program for your needs. Learn to connect with your body. You’ll see success in your physical changes and improvement in posing.

Compare yourself to no one.
I like to remind myself that the only competition I have is looking me in the mirror. She’s tough but I can take her! My first coach told me not to look around backstage. With nervous eyes I marveled at the lean figures around me and wondered what I was doing there. That’s where I lost sight of my motivation. It wasn’t to beat those other women it was to lose some baby weight and simply experience the journey. Over time, I started to win and I still don’t look around the room because I’m only there to be better than I was last time.

I’m a loser baby.
You may come out of the gate and win every show you do. Or, maybe not. I am grateful for every one of my losses as it helped me grow to be a better competitor and kept me connected to my motivation to compete. If you don’t grab the trophy, be a gracious loser. Smile in the face of defeat and start collecting feedback from the judges and your coach to make improvements.

Do unto others.
Be nice. It’s a pretty simple concept. Everyone works hard to get to comp day. Share the things you brought and play nicely with the other ladies. Be polite and attentive to your expeditors and thank the promoters if given the opportunity.

Have fun! Be brave. See how great you can be. Wishing you all the best in your journey.

Ginny Gardea

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com | suits by amy

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In our role as competitors we are given the opportunity to influence others.  Stepping out of the box (or leaping over it, depending on what training day it is) in our gym environment gathers attention.  My unusual training regime is often cause for side-long glances and curious stares.  I am always happy when someone gets up the gumption to ask what the hell I'm doing.  I'll happily chatter on about our sport, correcting misconceptions and promoting physical fitness with gusto.  To many, a trek to the treadmill is 20 minutes of agony.  If I can lift their spirits and inspire just a little it's a good day for me.  I love the coffee clatch of graying guys that give me a thumbs up as I rack my bar, the mommies about to give birth to babies who can't wait to get their bodies back, and the other assortment of gym goers who urge me on in my curious hobby.

I have developed an unexpected fan--Miss Darla.  A few weeks back she marched up and inquired just what I was up to with all that leaping about.  Today she asked to borrow one of my Muscle & Fitness Hers magazines to learn a little bit more about this nutty business.  She's a peach.  She made me feel good and I thank her for the opportunity to share a little about our lifestyle! All this to say--what we do matters to others.  How we carry ourselves in our gym environment means something to someone even if they don't say anything.  How are you representing yourself and our industry?

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com | suits by amy

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Comfort is a cozy pair of socks not prepping for a figure competition. The intensity of my training is ratcheted to a threshold I have only reached a few times in my competitive career.  We're pushing, driving, demanding more from my performance.  Having spent the better part of last year pregnant, miles of weighted walking lunges and games of medicine ball fetch were not on my agenda.  We're body building, not baby building.  The changes taking place this week are more subtle than in weeks past but probably much more important.  We're focusing on some lagging areas and bringing them up to par is no joke.  My legs are torched.  There is no "whine" in this statement.  I'm focused and fired up.  Is it hard?  You bet.  Each day I pull up my "big girl panties", dig in and do work.

The nuances of honing a presentation are tedious and I'd be lost without the steady hand of my coach.  His vision reaches beyond my own and sees what the program will bring where my sight fades at the reflection in the mirror or studying progress pictures.  He's already weeks ahead and has a finished product in mind and a road map paved in the plan I receive each week that will get me there.  If it's written down I do it.  If it's not there I don't eat it.  Focus, patience, persistence and faith are all factors in my success.  I have confidence in his vision.  In Trainer I trust.

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com | suits by amy

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We're back!  We made a whirlwind run up to Vancouver BC to see some good friends tie the knot.  Fourteen hours of driving in 24 hours makes for a tired girl.  I hit the gym early before we left and had a beast of a workout which included plyo push ups and a bunch of medicine ball work.  Big ups to the fitness ladies out there...those plyo push ups are BRUTAL and so fun.

Arriving in Vancouver we checked into our hotel which featured spectacular views of the city over the bay.  From our room we could see the ski slopes covered in snow.  It was majestic.  Wish I had more time to spend soaking in the happiness of our newly married friends and enjoying the city but we had to get back.

Waking early this morning I made my way down to the hotel gym.  It's always fun to have a change of scenery--especially one that peers out over the yachts bobbing in the bay and float planes taking off.  Rowers were out, their sleek crafts cutting the chilly water.  I cranked out some cardio and then we made our way back home.

While traveling I made an interesting observation about the mental work that goes into comp prep.  Observation being that I don't really give it much thought anymore.  It's just what I do.  The planning of meals, making sure I have utensils, shakers, protein powder in baggies, etc. takes some effort.  The fact that I eat from a cooler every three hours regardless of what I'm up to and what everyone else is doing is simply subconscious.  There is no sense of missing out or feeling out of place.  It no longer seems out of the ordinary.  I just do my thing.  I ask for no special accommodations from anyone (except for a hotel fridge), make no apologies or excuses.  All of this has just become a part of me and I don't even think about it anymore.  Kind of interesting...

Tomorrow is a rest day!  I'm equally sore from killer training and sitting in car for 14+ hours.  Looking forward to hanging out with my babies tomorrow and gearing up for another big week!  Here's a pic of my guy and me at the Kocaba wedding extravaganza!

Tags: suits by amy | onstageimage@yahoo.com | Emerald Cup | Figure | npc | ginny gardea

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The subject of manual labor came up in discussion recently.  It gave me pause to consider work ethic as it relates to competition prep.  Work ethic isn't something born, it's bred and cultivated over time.

Specific to manual labor, success is often measured by the degree of your output as it compares to your peers.  He who works harder, longer, and more efficiently reaps the greatest reward.  The individual who does so without complaining, with a physical and emotional commitment to the task, excels and endures the job for the duration.

The concept of "work" involves a degree of sacrifice and sometimes pain.  Whether the sacrifice is measured in time or bloody knuckles, it's the notion of giving something up that ingrains you to the job.

Work ethic is a marriage of all of these things--long term dedication to a sometimes unpleasant task while remaining physically and emotionally invested and endeavoring to exceed the performance of your peers.

Do you always get what you give when it comes to work?  Nope.  If I have my sites set on the right outcome I won't be disappointed.  I dig in and continue the grind.  When your focus strays from "the job" and drifts to "atta girls" or "the win" you'll surely be let down or hurt--productivity suffers and endurance falters.

How hard do I work?  Is it at or above the standards of those working toward the same goal?  How deeply do I care?  What is my sacrifice?  Am I doing work others might choose not to do because it's just too hard?

Have I gotten my hands dirty?  Oh, yeah...  What is my job?  To be better than I was yesterday.  Tomorrow I'll get up with the same goal.  In time my work will be recognized.

Time to get to work.

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com | suits by amy

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I am thrilled to my toes to have been chosen to represent Suits by Amy for my 2011 competitive season!  It is an honor to have earned such a title.  Amy's suits are gorgeous and unique works of art and I will do my best to make her proud!  Check out Amy's site at www.suitsbyamy.com and get your suit orders in ASAP.  Suits by Amy will debut a brand new NPC bikini line and edgy new styles for fitness, figure, bodybuilding, and physique.  If you place your order soon she will include free suit stay with your purchase.

Thank you Amy!  2011 is going to be an exciting year and I'm so proud to be your partner.

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com | suits by amy

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In my excitement to get rolling this season I naively told Coach to, "Bring the pain."  And so it was.  I told him the other day that whoever said, "Pain is weakness leaving the body" knows that I am both a weenie and super sore.  Quads burning, shoulders aching, I struggle to wash my hair and stoop to pick up my kiddos.  It is sweet misery.  Now into my second week training, the soreness lingers but my strength is making mini-strides.  I was told to check my ego at the door and forget about how much I used to be able to lift, focusing on pristine form.  Doing drop-sets of shoulder presses yesterday I wondered what it would look like when my last drop weight was "zero".  It would be an weird weightlifting version of "raise the roof".  Thankfully, I still had weight in hand when I reached failure.

I find my soreness is minimized when I can remember to take my glutamine.  Funny the reminders you get (aside from my wallpaper of sticky notes) to take your supplements.  Last night I was watching, "A Christmas Story" and Ralphie was instructed to "Drink more Ovaltine". I raced to the kitchen and whipped up a little glutamine/h2o nightcap.  I wonder if Ovaltine and glutamine are distantly related.  Kidding.  If only my glutamine came with a secret decoder ring.

Tags: onstageimage@yahoo.com | Emerald Cup | Figure | npc | ginny gardea

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In Jerry Maguire, Cuba Gooding Jr. pontificates on "The Quan"--shoe, car, soft drink, clothing line--the four jewels of the celebrity endorsement.  Let's face it,  physique competition is expensive.  Forget everything else, food alone costs a small fortune these days.  Outside of developing my best stage presentation possible I'm working to generate the figure athlete's version of "The Quan"--suit, supplement, trainer, tanning.  I'm proud to represent Onstage Image Services for my training and tanning!

Sponsorship goes a long way to offset expense.  In addition, it creates longevity in a fickle industry.  After I step off the stage I hope to write and spokesmodel for industry publications and organizations.  With time, it's my goal to create strategic partnerships that elevate awareness for who I am and what I represent.

How?

Be the brand. What's my brand?  I hope my brand identifiers would be that of a role model for women (particularly mommies), successful athlete, compassionate, funny, quirky, witty, well-spoken, hard-working, fresh, redhead.  How others perceive you is truly the measure of your brand, so it's hard to tell.  Those are the things I'm shooting for.

Expose yourself. Not literally, though it works for some people.  I mean get out there!  Talk to people, blog, utilize social networking, attend functions, compete.

What's your worth? What value do I bring to the table?  I hope it's quality representation and an audience that meets buyer demographics.  Through speaking, writing, and working events I hope my brand motivates others to follow my path.  This is a personal goal outside of promoting a sponsor too.  I always do my best to walk the walk and talk the talk regardless of who is backing me up.

Work it girl! If there is one personal attribute I hope stands out among the rest it is Work Ethic!  When people remember me it might not be as the very best athlete on stage, most eloquent voice, or coolest kid in school.  I will be happy if people look back and say, "That Ginny, she was a darn hard worker."   Finish what you begin.  Do your best.  Follow through.  These are words I heard when I was in pigtails and scarcely tall enough to see over the kitchen table.  This advice has served me more than any other.  Thanks Mom and Dad!

You know, in retrospect maybe I should partner with a chicken farm for eggs and chicken breast.  I would love to see the print ad for that.  Chicken suit and competition heels?  They do say you are what you eat.

Happy Monday!  Hope it's an excellent week!

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com

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I tucked my little people in tonight thinking how lucky I am to be their mommy.  It's amazing how life has changed in the past few months with the new addition of our baby girl.

I find the process so rewarding this time around having spent the better part of last year pregnant.  It was but several months ago that I couldn't see my toes, let alone a six pack.  I trained throughout my pregnancy and ate pretty well, managing to keep my weight gain to around 20 pounds.  I loved my baby belly but was more than ready to get back to flat abs!  Watching how quickly I respond to training and nutrition is exciting.  I love the changes that take place from beginning to end.  It's like a science experiment.  I'm the annoying training client that always wants to know "why".  Not as a complaint but because I'm curious about how shifts in nutrition and training effect the outcome.  Knowing the "whys" have helped me understand what works for me and that's empowering.

Had a great workout today.  Enjoyed a little surf and turf for dinner and a delicious treat...I get chocolate. :)  Looking forward to an off-day from the gym.  I'll fill the time otherwise spent by grocery shopping and food prep.  All things I enjoy.

Here's a little ab comparison...pre-baby, baby, and the post baby pics will follow soon.  I'm not huge on posting progress pics but maybe in the months to come will give a little sneak peak of what to expect when I hit the stage.

Tags: onstageimage@yahoo.com | Emerald Cup | Figure | npc | ginny gardea

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I'm told so often, "I wish I could do that but I have had kids".  I'm here to tell you ladies being a mom is a fantastic advantage in this game.  As mommies we live and die by "the schedule".  If you can care for kids, managing comp prep will be a cinch.  You prioritize waking, feeding, car pools, appointments, naps, nighttime, and so on.  Time management is key to success when preparing for a show.

I find our household runs 100% more smoothly when I'm prepping as little people are much happier on a predictable pattern.  We eat, play, and rest in a routine that runs like a well oiled machine.  I should have been in the military.

I have early risers so currently my day starts around 4:30 to have a few moments of peace and one hot cup of coffee before it's "on like Donkey Kong".  Currently my plan doesn't include a ton of cardio which might make the day begin even earlier.  From there it's a whirlwind of cooking chicken, veggies, pancakes for Kid Chaos, bottles and jars of sweet potatoes for my little petunia.  We play, hit the gym, squeeze in some work, prep more food, and crash at the end of the day.

Comp prep is my eye in the storm.  The structure keeps me centered and focused and the details seem to fall into place.

We're rounding out week one of prep for 2011.  Coach was happy with progress pics.  I like to be ready several weeks before a show so that we can coast right onto the stage.  We don't "peak" so to speak.  It's always our goal to change as little as possible in the weeks and days leading up to the show.  Last season I was able to eat my regular food and drink about a gallon of water on show day.  I'm learning that there are no "tricks" that truly work for me, only good solid prep for the duration.

My training is really fun right now.  With all the fuel I'm getting the strength training is super challenging and I find myself really enjoying it.  I'm incredibly sore but there's gratification in that as well.  I'm a sick person. :)  Cardio is at a minimum with a focus on balance and proportion.  These first few weeks are a litmus test for how my body will respond as we move forward.  So far, so good.

So, all you mommies out there...  Let nothing stand in your way in reaching for your goals.  You can do it!

Tags: ginny gardea | npc | Figure | Emerald Cup | onstageimage@yahoo.com

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I started competing just four months after the birth of my son Ethan in the spring of 2007.  I took the plunge without ever having seen a show.  My motivation was a personal journey to lose a little baby weight and see what I might be capable of.  I stepped on stage and the rest was history.

Since then I have experienced some success, some failure, and a whole lot of person discovery.  In the past three years my road to the stage has had stretches of smooth sailing with wins and new friendships.  There have also been twists, turns, and a few breakdowns.  Throughout my journey my desire to keep on trucking remains.  I just want to see what's around the next bend...and the next...and the next.

I am ever challenged by the evolution of my physique from show to show, season to season.  I love the thrill of stepping on stage and the rewards of the process from beginning to end.  I like that it's tough as the results are so much sweeter.  I have the support of an amazing husband who encourages me daily and is a huge part of my success.  With the careful watch of my trainer (John Kreklo of Onstage Image) we have made some impressive strides in the last few years.  In addition to this band of bandits are my two gorgeous children--Ethan who is almost four years old and Annie, just six happy, chubby months old.

This season is particularly exciting for me as I return to the stage after sitting out 2010 with my pregnancy with Annie.  I am on the hunt for a pro-card this season and feel that with my time off we will see some interesting changes to my physique.  I am energized and excited.  We began my program last week and feel I'm at an excellent starting point.

Thank you for sharing my ups and downs and supporting me in this crazy ride.  I hope I may inspire, entertain, inform, or at least serve as a source with which some of you may identify.  I'm deeply grateful to Elaine and Brad Craig for the opportunity to use thi s as a forum for my musings.  I will do my best to share my perspective on competing, prep, motherhood, and other random thoughts in my quest for the Cup.  This will mark my third trip to the Emerald Cup.  It is my favorite show and I cannot wait to slip on those heels and quarter turn my way across that stage once again.

Tags: onstageimage@yahoo.com | Emerald Cup | Figure | npc | ginny gardea

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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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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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Well Well Well....3 Days to go!! I cannot believe how quickly time has gone by!! I'm ready to rock and roll :)

I have everything organized and done for the show. I had my last hair appointment yesterday. My nails are done. My tanning is scheduled with the Kreklo's. My make up is all scheduled with Jen Turnbull.  I've been whitening my teeth at night. I've been tapering down my water and eating EXACLTY what I need to eat. Cardio has been good. I've done everything that I've needed to do. Feels good to know that I've put 100% into this. Now I just have to go with the flow. I'm worrying a lot less this time around. When it gets close to a show, I normally stress out about how I will look and how I will place. This time I'm not stressing. I know that no matter where I place, I'm bringing in my best physique YET.  Of course there is always room for improvement, but I'm definitely going to step on stage in the best shape I've ever been in. Feels darn good! That's what it is all about people. Yes, winning is great, but it is even more amazing to look back at the past several months and see all the progress that you have made. All the sweat. All the tears. All the water. All the perfectly timed meals....When I reflect back on everything I've done to get where I am right now...Now THAT is a good feeling. There's nothing better. From here on out, it's the adrenaline and fun times with competitors that I look forward to. The hardwork is pretty much done...Now it's just time to rock it. So that's what I'm going to do!

I had my last lifting session this morning with Pete and Adrienne. Pete squeezed EVERY little bit of juice out of us and it felt so good. I started out feeling strong, but by the end of the session I was toast. My arms, legs, back, chest...everything was toast. So that is good. That just means that I'll be able to soak up the carbs wonderfully :) We stuck to really heavy weight today...only doing about 6-8 reps...But we kept moving...There was no time for rest between exercises. We just pushed and pushed through. The rest of my day will be cardio and then rehearsal with Tanji tonight. It will be nice to get in my suit and practice with her and the other gals. She always helps us to put those final touches on our posing and stage presence. Then I'll head home and go to bed!!

I start school tomorrow. Talk about GREAT timing!! I'll have one day of school before the show...works out great!! When training/prepping for the Vancouver Show and Emerald Cup this last Spring I was going to UW Bothell full-time, working full-time and prepping. So the ease up on my schedule during this summer for the Ironman has been very nice for my prep. I'll just have to make sure that I have all my food prepped and organized tonight since I'll be sitting through 8 hours of class tomorrow. Whew!! Then it'll be Friday before I know it...One day closer to the show. So Pumped.

So that's where I'm at. Organized...Excited...Anxious...Confident...Hungry...And everything else that I could possible feel. I'm pressing into the Lord more than ever. HE is the reason why I compete...I want ALL glory to go to HIM and no one/nothing else. So I'll keep pressing into Him...Plus it keeps my nerves at ease. Prayer works wonders!!

We have three days to go...Do EVERYTHING you need to. It's almost your time to shine...So enjoy!!! I've been working my butt off for the last four months, so I'm going to enjoy EVERY SINGLE minute of the next few days! Yes...You will have some stress leading up to a show, but don't let it eat you up.

Stay Strong. Stay Focused. Let the Lord's Light SHINE!

Diane

Tags: Ironman | Posing | cardio | onstageimage@yahoo.com

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Well, I officially registered for the show. It sure does feel good to get that done. It's that final touch that gets me very excited!!

Cardio this morning was great!! I mixed up my routine a little. I normally do the elliptical in the mornings, but I switched over to the treadmill for fun. By mixing up my routine a little, I keep myself excited for cardio. If I go too long with the same routine, not only does my body stop responding, but also my mind. So it felt great to get my cardio done!!

Yesterday was amazing. I did extra cardio and really pushed myself during weights. I woke up feeling lean and tight! That's always such a great feeling. A lot of times I have to remind myself how I will feel in the morning if I choose to cheat on my diet or do/not do my extra cardio. If I remind myself of that awesome feeling of waking up toned, tight and lean, I will always follow through with no cheats!! While it was difficult to head back to the gym at 7:00 last night for my last cardio session, once I got started I was so thankful that I had made it there. That's how it always seems to go...Even if I'm dreading the gym, once I'm there I feel great. That's always my advice for people having a difficult time getting into the gym. Just go. Get started on your workout and if you STILL really feel like leaving...and I mean REALLY feel like leaving, then leave. But give yourself a chance first. For me, every single time I do this I end up wanting to stay once I get going.

Today is shoulders!! I can't wait. Every week I seem to make so much progress with my shoulders, so it keeps me pushing and pushing for progress. We train at 5:00, so I will probably go tanning and do some cardio when I get off work at 2:00. I haven't started tanning yet, so today will be my first day. I try to stay away from the beds as much as possible. If I'm working this hard to have a nice muscular body, I sure as heck don't want a bunch of wrinkles! So I'll start tanning little by little, just to get a good base. Roxana and her husband will be spraying me down for the show. They always do such a great job!! If you still need someone to do your color for the show, they are the PERFECT people for the job. Not only do they do an excellent job with color, but they are also sooo sweet and helpful! The last thing you need to worry about on the day of the show is your color...Let them take care of it. Their email is This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

I hope everyone is keeping up with posing and all the minor details. As I've said a million times before, all the little details come together for an AMAZING look on stage. SO make sure you practice all your posing and get your hair/make-up/color/suit and all that stuff figured out ASAP if you haven't already. These next five weeks will FLY by!! If you can get all the minor details figured out now, you can focus on training and diet towards the end.

**The difference between failure and success is doing a thing nearly right and doing it exactly right** Edward Simmons

While everything will not always go EXACTLY right, do everything you can to stick to your prep 100%. There's no half-as**ing in show prep if you want to win. You need to put EVERYTHING into your prep. This is only for YOUR benefit...So don't complain. Just do it.

Stay Strong. Stay Focused. Let the Lord's Light SHINE!

Diane

Tags: color | onstageimage@yahoo.com | registration | Washington Ironman

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