Game Time!

Tomorrow marks 12 weeks exactly until the first of 2 comps I’m doing this year. I will take measurements & pictures tomorrow and post them on Monday. I feel like I’m at a pretty good starting point. I think I have a tad more muscle at 12 weeks out this time compared to the last comp I did in 2008. I’ll have to post some 12 week pictures from then for comparison. Who out there in blog land can explain to me how to do the side by side pics?

This time around the number one thing that will be different will be no alcohol at all. The only other thing that has changed is some of my training days are a bit different from last comp prep; I’ve already increased from my off season 3 days to 4 days a week (which I did for last prep) but this time I’m doing shoulders by themselves rather than with chest & tris and I’ve been training abs hard about 3 days a week compared to just 1 or 2 not so hard. Also, we’ve incorporated Tabata (and I have KERRY to thank for introducing us to that!) into my Saturday sessions for an extra fat-burning boost. Will do a few more minutes on the treadmill each week; I’m only doing about 20 minutes in the afternoons right now-5 days a week. My morning walks will stay roughly around 40 minutes.

The first six weeks won’t be hugely different from what I’m doing right now as far as eating goes. I will weigh out my stuff now, not every day-but probably every few days as a reminder of my portion sizes which will be smaller than what I’m eating right now. I need to add a 10 am meal…and focus on getting the full 4 liters of water in. I have been somewhat lax on that these last few months. I’ve probably been only downing just over 2 liters. Oh, and I won’t be digging into the nut and raisin mix….right now I’ve been having handfuls of that throughout the day-no more of that!

I’m not taking any special supplements-just the usual which is-Vit C, glutamine, fish oil, cal/mag, glucosamine, multi-vitamin, tissue salts (magnesium), my pro-biotics; plus I use protein powder for a shake on the days I train-and crunchy whey protein that I eat with cottage cheese for my afternoon protein hit. That’s it! The rest is all food, food, glorious food!

So, that’s my plan for now!

Have a fab weekend!
Ciao for now!

Quote for the day

“We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing and appreciating what we do have.”

—Fredrick Koeing

72 year old FEMALE Body Builder-AWESOME!

I came across a post on this amazing woman on another blog and just had to post about her.
Meet Ernestine Shepherd: 72 year old Mum, Grandma, Personal Trainer, Body Builder, Competitor and more...
After watching her video, John said to me: "Better hope Ernestine isn't in Townsville in May" LOL! You gotta see her back! (you can see it with the full article at the link below) Damn fine for any age!

By Barry Simmons*
May 20, 2009 | BALTIMORE (UMNS)
Senior women flex their muscles during Shepherd’s aerobics class at Union Memorial United Methodist Church in Baltimore.
At age 72, Ernestine Shepherd is training for a women’s bodybuilding competition. It will be her third.
“Very proud of her,” says her trainer, Raymond Day. “Who wouldn’t be?”
Shepherd, who picked up her first dumbbell at age 56, was initially hesitant to strap on a bathing suit and compete alongside women half her age. But insecurities vanished after her first competition when she received a medal – for first place.
“No one was my age. They were between 35 and 45,” she says, with a smile. “I was so proud to be up there on that stage.”
A retired grandmother who worked 30 years for a telephone company, Shepherd runs upward of 80 miles and hits the gym at least four times each week.
In the process, she has become an inspiration to other senior women, who flock to her aerobics classes at Union Memorial United Methodist Church.
“Sometimes I wonder how she does it,” says Ida Massey, who attends the church class. “Her ministry is to encourage people. She encourages people to do as much as they can.”
“You look at yourself and think, ‘How does she do that?” says Ernestine’s pastor, the Rev. Esther Holimon, who attends the class. “And how can I look like that?”

Read the full story and view the short video HERE

Goin' Old School! Donkey Calf Raises

Since we don't have a calf machine, I just use John! At 202 lbs (92K) compared to my 119 lbs (54K)...I get a decent calf session in....

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And the strange cravings begin…..

Knowing that my true comp diet starts in just over a week, and TOM is visiting next week, my strange cravings have already started. Purely psychological, but cravings none the less. This is exactly why I never advise diets or even use the word ever, with the exception of competition prep.

My cravings aren’t really that bizarre; they are just strange because I crave stuff I don’t even normally eat. For example, breakfast cereal. I haven’t eaten cereal, except for 2 or 3 rare occasions, for about 10 years. Now that I know I’m going on a “diet”, I see a TV commercial for Special K and I start thinking I can’t wait to have it after comp! This happened to me last comp. I actually went out and bought a box about two weeks before the comp so that I had it ready and waiting for me after the comp. I had one bowl and then it sat in the cupboard until I finally threw it out. I just didn’t want it anymore….now that I wasn’t being “deprived”….LOL. But see, that is how the mind works. That is why I never say diet to anyone asking for fitness advice.

Having said that, I’m having a planned “splurge” this weekend. I’m making my home-made pizza (whole meal crust, spinach, basil, zucchini, turkey mince, tomato, mushrooms, olives, artichoke hearts & low fat cheese) for the last time until after the Asia Pacific. I’m also going to have some real maple syrup on my protein pancakes. Then the following week I will be 12 weeks out…woohoo!

That’s about it from here. Enjoy the rest of your week!
Ciao for now!

Fitness Fun With the Kids

Check this fab mum out! Mum of two aaaand recovered from a brain hemorrhage-just watch her go! Rather than making excuses, she stays in tip top shape by getting the kids in on her workouts! You can see how much fun her daughter is having and it sounds like a very loving relationship as well. A mum who cares about her kids and can get a workout in too…imagine that!

No I'm not picking on moms; just showing that if a person wants to be healthy and fit-where there is a will there is a way! Sometimes it just takes a little imagination, that's all!

TASTY TUESDAY!-Recipe Review

Today is a review of a recipe I tried out over the weekend and some tips on how to prep the black beans. The recipe is out of this month's Oxygen Magazine (Australian edition).
Mexican Chicken Lasagna....

It tasted really good; the key is getting the black beans right. As canned black beans are not easy to find in Australia-and if you do find them they are quite expensive ($5 a can plus postage for us up here in the north), I use dry black beans. After consulting with healthy chef Michelle Koen I think I finally came up with the best preparation for black beans.

I used the Macro brand dry black beans(new to Woolies). I soaked one cup of beans in over 3 cups of water for about 15 hours, then rinsed them and put them in a fresh bowl of 3 cups of water again and soaked them for another 10 hours. I then cooked them in a pot of about 2 cups of water for 90 minutes on medium. This is the softest batch of black beans I've managed to cook up. Might even try cooking them for a full 2 hours next time.

I then proceeded with the recipe-and it turned out great. I served with a bit of salsa and Greek style yogurt (instead of sour cream).

If you've picked up the magazine, give it a go. It takes some time-but black beans are tasty, super healthy and an excellent source of protein-so you could even do this recipe without the chicken if you are in the mood for a vegetarian meal!

Enjoy!

Avoiding the Post Comp Blues

I thought I'd do a little follow up on my VLOG from Saturday regarding having a post comp plan.

Personally, I think there are several main problems that figure gals (and probably bodybuilders as well) run into generally after that first comp; one is simply not being prepared for the body to lose that super leanness that was achieved for comp day. Unless you continue to follow a super strict food plan, like say Pauline Nordin, you will "fill out" after comp. After all-that super duper lean look really is not sustainable year round for a healthy balanced lifestyle. So number one tip; be prepared for that filled out look you'll see in the mirror.

Second is many of these gals really pig out after the comp; I'm talking full on junk food frenzy. To me, this is just not healthy-for your body or your mind. My tip is, if you go out for a big party after the comp, be kind to your body! Go ahead and have a few treats-perhaps a slice or two of pizza and a slice of choc cake. I can pretty much guarantee if you eat a whole pizza, a bag of m&m's a couple of choc muffins and a few beers you will regret it the next day. You will be shocked at what you see in the mirror. I've seen pics of gals who have gone crazy after comp and literally looked 4 months preggers after one night of bingeing!

Once you've had a few treats, and I should probably emphasize a few, get back to a healthy balanced eating plan. What does that mean? Well, eat your chicken, fish, lean red meats, veggies, rice, pastas, oats etc. Get back to eating till you full, and so that you are not hungry between meals.

For me, personally, I didn't go out after the comp. John & I were exhausted so went back to the hotel and I had a nice pre-made salad, with chicken and rice. I had my favourite dressing-which is ranch dressing and some shredded cheese-both things I hadn't had in about 12 weeks. So that was my treat; but everyone is different obviously. I'm just throwing out what I did as an example of one way of dealing with after the comp.

The next day, I had oatmeal w/protein powder and honey for breakfast, a 6 inch subway sandwich for lunch and some turkey enchiladas (home made) for dinner. And stuck to similar meals for the following couple of weeks. John & I went out to dinner to celebrate both of our birthdays since they were both during comp prep; and I had a good splurge there....a reef and beef dinner and a lovely slice of very decadent choc cake for dessert.

As far as training, I highly recommend taking a break that first week. Go for a few walks-but stay away from the gym. Others may have differing views-but I say rest. Your body has been through a huge ordeal over the last 12 weeks; give it a break! Once you are ready, say after 5 days to a week; draw up a training plan of 3 or 4 days a week; whatever you did before you were actually in "comp prep mode" and get back at it. You will most likely find yourself very strong compared to the last few weeks of comp prep and may find new vigour and motivation just from that!

I found an article at Bodybuilding.com relating to exactly this issue. You can read that article HERE.

Have a fantastic week!

After Comp Plan (vlog)

You know you’re in comp prep…..

When the strange and funny comp dreams kick in!

Most figure and bodybuilding gals are familiar with those odd and sometimes hilarious dreams that weave through our brains while getting ready for a comp…especially in those first few comps. Personally, I had a few doozies back in 2008...and they’ve started again. Had my first comp dream of the season this week; it wasn’t particularly long….in my dream, I had received my comp kini, but the bottoms were way too big-and I hadn’t even dieted down yet. So, what do I do? Well, put them in the toaster to shrink them down, naturally! I walked away, though, and sort of forgot about them-and yep, you guessed it-burnt comp kini! Dang! That was about it….but let that be a lesson to you all-don’t put the kini in the toaster to shrink, no matter how good of an idea it may seem at the time; you are probably carb deprived!

So, what have been some your crazy comp dreams? Do you still get them even after you’ve been competing consistently for a few years?

Have a great weekend!
Ciao for now!

TASTY TUESDAY!

Well, I think it's time for a new recipe; today we have:
Grilled barra w/ salsa guacamole rice

¼ to ½ cup soy sauce (enough to coat 3-4 barra fillets
1 T minced/chopped garlic
1 T coriander paste or 2 T fresh chopped coriander
1 T olive oil

Coat in a dish and refrigerate to marinade for at least ½ an hour. Grill-too easy! I served with the following on the side-and a salad!

This next recipe I’ve had for 5 years now-out of an old Oxygen Mag –it’s always a great addition to any fish meal.

1 cup uncooked brown rice
1T minced garlic
225g salsa of your choice-fresh is best-but I often cheat and use the jar
2 cups water

Combine rice, garlic, salsa & water in a large saucepan and bring to a boil then reduce heat & simmer for 45 minutes.

Mix the following for guacamole:

¼ tsp minced garlic
½ cup coriander-or 1-2 T of coriander paste
2 ripe avocados
2 T fresh lime juice
Mash up and mix well (don’t puree it!)

Serve a scoop of rice with a small scoop of guac…yum!
Enjoy!

Good Morning!

Well, it's Monday morning here and I feel pretty darn good! No particular reason...just told myself this morning as I got out of bed that today is going to be a good day! How about you? Did you wake up and say "I'm going to enjoy today, just because"? If you didn't, why not? Do it now! Say it...I'M GOING TO HAVE A FANTASTIC DAY!

Feel better? :-)

So-I did measurements this weekend-no major changes down a tad from 18% to 17.4%...so that's good. I'm doing a 4 spot skin fold calculation from this website; it's the Jackson/Pollock 4 Caliper Method. I was down in all my measures except abdominal, which actually went up. But, that's ok-we all know how the caliper tests can vary-John may not have pinched the exact spot as last time. I'm so far out from my comps still-I'm not worried about it. I am quite happy with where I am at in the mirror. I don't want to lose too much right now-I would be a toothpick by the time comp rolls around!

Had a great shoulder workout w/John Saturday-but might have overdone it all a bit last week as that clavicle thing was acting up quite a bit yesterday. I iced it and will do so again today a couple of times then go light Tuesday & Thursday to give it a bit of a break before heavy Saturday. It looks like this is something I'm just going to have to work around for the rest of my life. I'm firmly convinced that it's due to my scoliosis...since my body is out of whack, one side (my right side) is overcompensating heaps...just doing too much work-compared to the left side-and is, of course, rebelling. I can't change the scoliosis, obviously-so just have to change my training a bit. No biggie! Carrying on!

How about you? Have you run into stumbling blocks along your fitness journey? Did you just give up and throw in the towel, or work around the troublesome bits?

It's been said many times before; we can't always control what happens to us-but we can control how we choose to deal with what happens to us. It's all in the mind! And of course-if we look around-and you don't have to look far-we see that our problems are so small and insignificant compared to many others in the world-we should just shut up and get on with enjoying our own lives as they are; and of course help out those who are TRULY in need.

Oops-getting off of my soap box now...how did that happen? LOL!

Have a great week everyone!
Ciao for now!

Vlog time

Finding Focus After Forty-weekend from Raechelle Thomas on Vimeo.

Weekend Motivation and Having a Plan

Hi guys! Dang...another week just flew by! I'm now 15 weeks out from my first comp of the year. May 23rd will be here before I know it! Going to do some skin folds and measurements this weekend-I came in around 18% body fat 3 weeks ago...I think that shall be down this weekend. I haven't done tape measures yet-so will start that this weekend with the skin folds. My weight is still holding right around the 54 mark-bouncing from 54.1-54.5k....I'm thinking if I can hold it or get just below the 54K mark by the 12 weeks out-I'll be in a good position for holding muscle during the 12 week diet-hoping for some continued muscle growth in the first 6 weeks...as it will be the last 6 weeks when I really start cutting down. That's my plan!

What's your plan? Even if you are not competing, but just trying to lose weight...do you have a plan? If your goal is to lose weight-I strongly urge you to make a plan...as the saying goes in the figure & bodybuilding world "If you fail to plan, you plan to fail". If you aren't concerned about losing weight-then yeah, hey don't worry about it..but if you want to-or even perhaps NEED to for health reasons-you really need to plan out your eating and exercise programs-especially if you work; and you need a weekend plan as well.

I'm finding that many people find it very difficult to stick to their programs on the weekend when they don't have the structure they are used to during the week. One suggestions is to make a day out of your weekend a "free" day. Take a day off from the strict regimen...but make it a planned day. The key here, though, is only one day-the rest of the weekend should have a plan...though it won't necessarily be the same plan as the week days. As long as you have some idea ahead of time of what exercise you will or won't be doing and what you will be eating...you should be able to stay on a good, balanced, healthy track.

Have a great weekend!
Ciao for now!

Beautiful Bottoms

Got your attention..hey!
Well, besides "shoulders of boulder", many gals have on their work list this year "beautiful bottoms"; myself included! Yes, I have been very focused on bringing in a tighter bum this year compared to my first comp. One thing that is definitely helping is, of course, having no alcohol calories sitting down there. The other is working the lower half pretty hard.
Yesterday's workout:
Warm up w/ 2 sets of light leg extensions

DEAD LIFTS 33K x12, 43k x 12 53k (116lbs) x 8 (nothing massive-but getting stronger)

LEG EXTENSIONS-slow and holding at the top for count of three 20k x 10 + 5 rapid reps x 3 sets

DUMBBELL DEAD LIFTS w/ 7.5K dumbbells x 12 x 3 sets

LAYING LEG CURLS 17.5K x 12 x 3 sets

I super setted that w/ my ab routine of crabs, bicycle & foot to ceiling crabs 15 reps of each for 3 sets

Bum is a bit sore today...but am thinking next time I'll do another set of everything-maybe a few more reps too. :-)

So far this.....

Is already looking a bit tighter at over 15 weeks out (I think)...yay!

I'm thinking of posting some pics at the 12 week mark...what do you think?

Cheers and ciao for now!