This workout is one of my favorites for competition training.
I do this on my big leg day. I set the big leg press up with 4 plates. Yeah, I can lift a lot more than that but this one is a volume set so I keep it on the light side-you know.. like Luke Skywalker.
10 leg presses
10 pop squats
Of course, you can use your regressions and cut the sets down and lower the weight.
If you don’t have a leg press, you can rock the power cord version which will burn like
Hades. Just saying.
The mister and I woke up early Friday the 23 and began our 5 hour drive to Chicago.
The trip took 6.5 hours because of all the peeing I had to do. It’s all good.
The Host Hotel
We have never traveled for a show before. I would typically recommend you stay at the host hotel simply because the tanning and makeup vendors would be on site as well as your Friday night check in. Often the Polygraph testing is at the host hotel as well. They will often have a good rate for you. They will also give you instructions as to what to bring to protect the hotel property from your crazy tan. We brought our own sheets.
I’ve been super fug all week. Prepping my skin and rarely in makeup. I was exhausted when I got to the tanning appointment. I liked the girls at Fitworld Tanning a lot. They were very cool to me all weekend. Tanning takes a good hour or more. You’re naked and people will be walking around you. If you can tan at the venue, that’s a great idea.
Your tan makes a difference in your overall appearance. Fitworld also did my hair makeup so I just purchased the entire package. I worked 16 months to do THIS show.. I wasn’t going to skimp on anything.
Our check in was easy! We met our show’s promoters and got our numbers.
Super great people! Excited to do this show!!
The mister. Man.. he just helps me so much. By the time we were done with check in, I passed out and he went to Kuma’s Corner for a burger.
Early am on Show day!! I woke up feeling lean and tight!
Ready to get down to hair and makeup!
Doing your first show is quite an experience on it’s own. Do you wonder what it’s like backstage?
Here are a few behind the scenes secrets.
The pump up weights are sick at this show. Tons of weights!
It’s crowded. The usual protocol is for competitors to be collected backstage about 1 hour before their class is to go on. Sometimes you will be seated in the auditorium with your class and a handler will direct you backstage when it’s time. Sometimes you will be left to roam until it’s time to head back. I’ve had clients be required to stay in the backstage area for the whole day. It’s a long day anyway! LONG
Will my coach/husband/friend be allowed backstage?
It depends. Some shows allow a ‘helper’ pass.
Some shows don’t allow anyone backstage.
Some shows require coaches to purchase a coach pass. If your coach is online or you don’t have anyone, someone will help you glue your suit and pin your number on. You will find out all this information on the promoter’s website or at your competitors meeting.
When you are in the backstage area, you will see Tanning tents: Touch ups and glossing by the onsite vendors. Some glue suits, some don’t.. FYI. Pumping up: Some pump up areas are very extensive with lots of dumbells . Some are minimal. Bring your own band, just in case!! Suitcases, bags, purses, gear all over the place. Everything you need will be with you. I have a rolling bag. I prefer to roll so I don’t have to hoist a bag over my shoulder and mess up my tan.
Competitors posing. Practice walking and holding poses so you are warmed up.
Things to look for:
It’s slippery. Oil is slippery! If someone glosses with cooking spray (OMG) or baby oil.. (I’ve seen it) it’s a hot mess. Some venues put down paper for you to walk of so you won’t slide.
Food. I’ve seen trays of cookies, cakes, huge tables of food wonderfully supplied by your promoter.
I don’t touch it! I am too OCD for tanned hands to be all over it. That’s up to you.. it’s probably going to be there. You have a long day, bring your own food!
This was the backstage area at one show. It was so small only a few people at a time could go back and pump up.
You may see people in your show who forgot to train for a show. Just sayin…seen it a lot. It’s real.
Lining up to go on stage:
While you are in line, stay focused. Not the time to be chatty. I’ve met some super awesome ladies backstage and a few who were focused on sabotaging. If someone randomly tells you you are doing quarter turns, when you know it’s half turns.. Don’t listen! If you are nervous, you may fall for it. If you have worked with your posing coach, then you need to do what they tell you. Do what you practiced.
If someone says there is a change in the T Walk, tell your coach so they can verify. That could happen, due to time.
If you see oil from the body builders on the stage, don’t step in it! T walk and posing on stage is not at all like in practice. Most stages are much bigger than you probably imagined. Lots to think about.
One of the stages had ‘grates’ at the front. Definitely avoid that!
One stage had feathers and baby oil all over it from a bodybuilding routine. You never know!!
You may or may not be able to hear your music during your T Walk. If the promoter plays house music, you’re pretty much going out when the last girl is leaving the stage. I hope you practiced your posing without mirrors!
It is sometimes hard to hear the judges also during judging. Be mindful and focus on their cues. No one told me it’s hard to hear. I’ll save you that embarrassment.
Stage Ready: You are being photographed/filmed every second you are on stage. You can be seen from the side of the
stage. If you are slouching backstage, thinking no one can see you.. THEY CAN. If you are in line, know you are on camera.
When you get your video back, you’ll see who looks like they were on point. Let that be YOU! Likewise, if the girl next to you is pulling out the stripper moves don’t change gears and follow. Stick to what you practiced.
Other stuff. What is check in? Sometimes we check in the night before a show. It’s usually at the host hotel. You will turn in your information packet . They will ask you to write a little ‘thank you to your people’ blurb so they can read it while you do your T walk.
Advice: Type it, print it and staple it to the page. I was so carb depleted.. my handwriting was a mess. I over think everything.
You will also get your Number to pin on your suit. You might get your goody bag of gifts too.
You will be able to see the list of competitors in your class. Take a picture of it! You can send it to your
coach or team mates or your mom. That way you know the order of the show and how long your family will have before they ‘have’ to get there to see you.
If you are scheduled and it’s required you might do your polygraph then. Don’t sweat the polygraph. Just answer the questions. You’ll be fine. Bring cash.
Competitors meeting You’ll for sure need to be at the meeting. It might be the night before or in the morning before pre-juding starts.You will have already been up and probably in hair/makeup/tan if you are in the first classes for pre-judging. The promoter will go over how you will queue up and cover things to help the show go smoothly. They may remind you again of the poses and how the judges want to see them.
Attitude: From my dear friend and seasoned body building competitor, Lisa B “Just don’t forget the attitudes some will experience backstage not everyone is friendly. It is a competition and even if it truly is building a better you there are people that are not chatty lol Don’t take it personally just do your thing!! Go out like you are the winner cause it will show confidence and just because someone else might to you look better they might suck at posing etc so go out with class and for god sakes smile!!!”
Sportsmanship: You will see various levels of acceptable conduct from competitors and coaches alike. I have seen coaches promise PRO cards to novice girls then have crying messes backstage when they don’t place. I overheard a coach tell his girl, who took third place, that he was going out to the coaches table and “bust some heads”. You never know who will show up that day. You need to be your best on stage and off stage. Crying because you lose a bikini competition is short sighted and reflects badly. Don’t be that girl. PLEASE!
This happened: The above girl, refused her third place trophy and refused to submit a urine test. She is now banned in that federation. When 30 girls compete and only 5 place.. someone doesn’t get a trophy! We are not five years old!
Poaching: I’m adding this just to make you aware of unscrupulous coaches who will take crying competitors and promise them pro cards if they go with them. I’ve seen it with my own eyes over and over. Coaches I actually thought were good people are unethical. Poaching clients is unethical. If you need help selecting a new coach, read this blog post.
Do you need a coach? I’m accepting applications for my team! 🙂
This is a fantastic recipe I found on Rippedrecipes.com
Before you fall out and say “OMG, she’s prepping and eating that..!”
It is a very clean treat!! I’m posting the recipe here for you!
I had a fantastic dinner and had this on the couch with the mister.
Brownie Nice Cream Sundae
1 whole egg
2 Tablespoons pumpkin from the can. (you know you have it, it’s fall)
1.5 medium bananas (about 7 inches)
1 Tbsp baking cocoa
1/4 cup Unsweetened Almond milk
1 scoop of protein powder (I used birthday cake from Muscle Pharm)
1/2 scoop chocolate protein powder
Brownie mug cake (makes 2 minis or 1 large )
*I made one mug cake and cut it in half
1 tbsp. baking cocoa
1/2 scoop chocolate protein powder
2 tablespoon pumpkin puree from can
Put it in a mug and microwave 2-3 min.
Pop it onto a plate and let that cool down!
1 frozen banana
1 scoop of vanilla or your fav flavor protein
1/2 cup ice
1/4 cup almond milk
to make it thick I added a PINCH of xantham gum
In your Ninja, put all the Nice cream ingredients and blend it!
Once your mug cake is cool, you can make some chocolate
syrup with cocoa powder and water. I added a tiny bit of stevia to that.
Honestly, it’s better if it’s not super sweet.
The cocoa syrup can be drizzled into your glass.
Cut your brownie mug cake into pieces and fold it into your
My photo of my own sundae was not good! But trust me.. It was amazing. I had to eat it all up.
The nicecream is crazy! Who knew!!
How I made this work. I added these macros to my tracker in the morning and fulfilled my
day of macros/micros around the entry. Everything on this plan could be fit into a clean plan.
If you don’t know how to swap out your bro plan check out this link
Here comes another drop of macros as I continue my cut. I’m not going to lie, I wasn’t at sky high ones to begin with but I took a certain pride in being able to finagle the numbers to keep my volume of food up.
I’m down another 150 calories so I’m dragging!
I’m sure I’ll get used to it again but the fatigue is here.
I have a big leg workout today and 30 mins to do on my Air Dyne.
Track day: Sunday
Yesterday’s track workout was the best one I’ve had ever.
My training buddy, The Mister, always runs with me.
We did a full hour of sprints and it was a total of 18 laps.
This week, I really need to see some fat loss! I’m going to push.
My workout today was legs. Then I skipped the bike for deadlift cardio. I did 10×10 dead variations at 60% of my weight.
Almost..8 weeks out.
I use my blog to show benchmarks in my training/progress. I don’t send pics to coaches since I’m self coached but I still do weekly pics. I have been busting my booty this week. I ‘almost’ had a cold but found my way out of that so that’s good.
This is 11 weeks and 8 weeks out. I’m feeling good. Umm.. a zillion miles to go though!
One thing I’m noticing is my recovery time is not super fast. I am not going to say it’s being 50, but I’m trying to be mindful of that. I am still busting it so hard but as of yet haven’t resorted to endless time on the cardio equipment daily. I get some in and will be adding more, but my airdyne bike is keeping me on point.
In my studio, I have a lot of my team cutting for weddings, shows and just because it’s time! The workouts we are doing are on point to keep us progressing to the end.
I LOVE this product. I am using this as a thermagenic (fat burner) and my creatine. This product has
Dandelion root for water retention. I feel really good on this one. You have to drink it before, during and after your workouts. I do 2 scoops for 5g creatine. It does have CLA so I’m pulling my Abcuts. Be sure to count 5g of fat for this product. I just supplement around this with my others to meet my needs.
It’s a weird grainy texture. You might not like it but I got used to is after the first day.
I don’t work for GNC. They don’t give me anything. They have a return policy though…
Changes: I’m not changing macros just yet because what I’m doing is working. My goal is to keep as much food as I can for as long as I can. I’m using a little more egg white this week to switch it up. Lots of pancakes, mug cakes.
Last night I had a boat load of macros to eat so I ate this I modified the hell out of this recipe. No agave. The base of this is
Chick peas. I used peanut butter with no sugar added. I counted
out sixteen 60% cacao unsweetened chips for the recipe.
The recipe also has coconut flour, protein powder, and almond milk. I loved it.
I hit my macros and everything on this was squeaky clean!!
The rest of my day was perfect. Veggies, lean protein whole foods.
I’ve been ending my days with a little too many macros left over so I’m trying really hard
this week to go to bed with only protein left. I feel better. I think I sleep better.
Being on Bro-preps with M6 as egg whites or chicken was tough. Now, I try to have
some great food during the day so I don’t mind the egg white pancake as my last.
I’m sure some Negative Nancy- Mr. Boss Around will fly in here and debate that meal timing does or doesn’t matter and there’s probably some material to back that up. Don’t care.. If it bothers me, it bothers me.
Some of my clients tell me, it matters or it doesn’t matter. My meal timing is now intuitive on this cut. Too many carbs before sleep bothers me. I go to bed at 7pm. lol
Except for pre-post workout, my ish is tight! I eat with purpose!
Here’s a picture of my kitty, Tatu Baby. She’s my smushy!
Enjoy your day!
I love summer peaches! On my last Bro-preps I got zero fruit so I am excited to use peaches
in my IIFYM/Flex/Macro counting prep. This reminds me of my favorite breakfast at Uncle Bills, Crepes Peachee.
If you are in STL.. you know!
This is my breakkie for today: M1 if you are counting.
.5 cup pourable egg whites
.5 scoop Muscle Pharm Birthday Cake Whey (sold at GNC only)
100g fresh peaches
25g light and fit non fat vanilla greek yogurt
.25 cup of IHOP Sugar Free Pancake syrup
Mix egg whites and whey in your ninja.
Pour into a non stick pan and spread it really thin like a crepe.
Add your peaches and greek. (plus a few sprinkles!)
Hey!! I turned 50! I spent my birthday in Las Vegas with the hubs and our son, Hunter.
Here’s Serendipty3 and I had a fried twinkie sundae for my birthday.
I was able to train at our hotel. We stayed at the Hilton Grand Resorts on the strip
Competitors.. this is your place. There are lots of these properties on the Strip.
You can search this company for suites like this all over the world. I want to try the Times Square one!
Look at the suite.
All cooking utensils present! Everything was there including washer/dryer in the kitch.
There is a grocery market on the first floor with the Starbucks! It was perfect.
I was able to make my pancakes and shakes perfectly.
Giant soaking tub was awesome. I was pretty beat up after my track day on the parking lot.
The gym was very very good too. It had a huge dining and living room plus the bathroom was
giant too! I LOVED it! LOVED!
Track day in the early LV sunrise.
We were there 5 days and I had some food. Now I’m ready for these last 11 weeks.
I came home pretty beat and bloated. It took me a day or so to recover. Frazzled.
Today is the first day I feel great. We got home 3 days ago! DAMN.
I don’t know about you, but when I eat restaurants or things off my program, I feel pretty yucky.
It was a perfect birthday. I’m ready to kill it now!
Back home I am so psyched to be home. My competitors and brides are killing their prep! I have girls who are weeks out who are looking amazing. I’m so proud of them.
I cannot wait to see my clients reach their goals!
This was waiting for me when I got home. My stevia drops and 12 containers of Miracle Noodles.
Miracle noodles are most always my M6. These come in Rice, Angle Hair, Orzo and Fettuccini.
It’s fun to make different tastes. Check them out at MiracleNoodle.com They are zero macros!
I’m on auto ship for these so this is 2 weeks worth. It’s about $2 a bag.
I’ve gone to my cutting macros hard core now. So these noodles come in handy!
Volume foods for the win. I wish I’d had these last prep!
Oh this happened too.
This is the Schwinn Airdyne bike. When I was a very young girl, I watched all the body
builders in my gym prep for show on this. I’ve used it. This is it’s own kind of fresh hell.
I’m adding this into my metabolic training. Found this one on Craigslist since Schwinn doesn’t
make them. If you read Arnold’s book.. he encourages you to use this! I love it/yet hate it.
I’m super lucky. Rob drove 2.5 hours to pick this one up. If you want one, get on Craigslist because all the
Cross fitters are going for them in droves.. We paid $100 for this one. A new version of this is $999. The old school ones are
My macros are tight, my workouts are fierce and I’m set up for success.
Go get what you want!