Okay Lara, step away from the junk food!

It’s been two weeks since the Nabba-WFF West Auckland Bodybuilding Champs and I’ve been relaxing, refuelling and renewing my energy.  J

I’ve also been working on a strategy for the next six months.  I want to make some real changes for Nationals in October and the only way those changes will happen is if I have a plan in place, starting now.  So, it’s back into good clean eating and training with purpose!

When you have a goal you need to give yourself the best chance of attaining it.  That means being clear on the steps you need to take, working hard and keeping positive.  

I’ve got a pretty good understanding of training and nutrition, but with a bigger goal I wanted to know more detail, so I sat with my PT yesterday and gleaned some more knowledge.  For me that information is vital.  It sets a clear path and I’m really excited to see how things unfold over the coming weeks and months! 

Another key thing that I have been working on setting, or resetting, is the way I think about food.  When I make the decision to turn down particular foods it’s so easy to think that I’m missing out.  But the reality is I have much more to gain by eating clean and reaching the goals I set for myself, than what I am missing out on.  This way of thinking doesn’t necessarily come easy though… after all, I love me a bowl or two of ice cream!  But I’m learning to look at the bigger picture. 

Some days can be tougher than others, so I’ve been gathering a few recipes that I can use to satisfy any cravings without being detrimental to my goals. 

Today I made Chocolate Protein Banana Bread (recipe here).  I have made this before but it came out a little stodgy so this time I added a small teaspoon of baking powder and it’s much better.  Mine looks nothing like the picture in the recipe (in fact mine looks a little more like meatloaf, lol), but it’s tasty so I’ll keep it in my repertoire.  

I used BioX Rocky Road protein which I was given as my prize at the Bonanza in December.  It's a big tub and because it's very sweet (even for me) I still have plenty to use up.  I actually find it too sweet as a shake but it's a bonus to have on hand for other recipes!

Do some research; ask questions; make a plan; work hard; smile  J  xxx

Loved the process, the progress, and the competition!

Wow, so where do I start? 

The week leading up to comp (peak week) was a series of ups and downs for me, both mentally and physically.  I’m glad I took the last three days off work as this gave me a chance to get some really good last minute training and posing done with Lynne on the Wednesday, as well as not having to worry about the tanning process etc over the last two days.  I won’t give you a run-down of the whole week, but for example, on the Friday I woke up feeling awesome… like I could take on the world.  Then slowly over the course of the day and evening I started feeling flat.  Actually I started feeling podgy and bloated which made me feel so unsure about competing.  But come Saturday I was feeling good again.  I was nervous though… would I remember my routine, how many were in my category, what would they be like, should I even be here???  I knew I’d put in a lot of work, but I think that self-doubt comes easily at that point.  Refocus, breathe, and pull some additional strength from your supporters.  My daughter was texting me while I was back stage telling me that I would be awesome and that she loved me; those little things are actually big things at that moment J

Saturday I was awake pretty early getting my head in the game.  It’s easy when you are nervous to not want to eat, but it’s important to get the food in.  There’s a reason for it and so I had to make sure I ate.

Backstage I had another coat of tan applied (with touchups and glaze applied throughout the afternoon) and then had my makeup done.  Stage makeup is so different so I decided I would be pampered and let someone else do this for me.  Even had false lashes for the first time J

There were a lot of first timers so backstage there were nerves aplenty!  But we all encouraged each other and connected in a lovely way.  Tanning, pumping up, treats and laughter… all in a bid to keep ourselves sane until stepping out onto the stage.

My group were called to wait in the wings where Tony took me through my poses one last time and talked me through pump up (some delts, back and biceps). 

We did our routines first then all went back on stage together for our compulsory posing.  I was so happy that I didn’t forget any parts in my routine (although I almost slipped as I got into my starting pose, lol).  The compulsories… man those stage lights get hot, and it’s hard work!  I know from practicing that it’s not easy, but standing on the stage working to get into the best pose and hold it… that’s tougher than it looks.  Muscle contraction, positioning, breathing, oh and don’t forget to smile!

Working to hold a decent ‘relaxed’ pose while the judges awarded the placings… I was shaking so much.

I really didn’t know how the judges would see me, but I did my best and came away with 2^nd so I’m stoked!  I have been in touch with some of the judges for feedback as they indicated they were keen for the competitors to do this, and that’s been awesome!  I feel even happier since receiving the feedback and now know where I want my body to be for the next time.  Yes, I will be back!  Bodybuilding isn’t a quick process.  You have to be committed to the time it takes to build your body and I’m looking forward to setting a plan in place and working on my vision. 

One thing that I could never really see very well while I was training was the improvements I was making to my back.  It’s pretty difficult to see this in the mirror or to selfie it for reference, but I certainly love the progression when I see this photo!  (photo credit: defined photography)

A big thank you to everyone; your support means so much to me! xxx

Peak week!

Yippee, five more sleeps!  

This week’s goal is to maintain focus whilst allowing myself to feel the excitement building... and it's building :-)

Some of the things in my diary for the week are:

Water!

PT session and measurements with Bridget

Cardio with Tony and his crew to keep things upbeat

Posing and routine practice with Lynne, with a serving of kick ass no doubt, lol

Wednesday = prepack my bag ready for Saturday (bikini, backup of routine music, bikini bite, weights/resistance band, food etc)

Thursday = last cardio, first tan, and rest

Friday = registration, second tan, and rest 

Have a great week everyone!  

You got this!

There's only 1 ½ weeks until the big day and I’m pumped!!!  :-) :-) :-)

It hasn’t been easy, but I’ve worked hard and I’m so excited!  To get back on the stage and show some muscle has me smiling inside :-)   I’m not one that naturally likes the limelight so I never thought I’d hear myself talking about the enjoyment of being on a stage, but when you find something you really enjoy and you have a sense of self-pride about what you’ve achieved, it’s nice to have a few minutes to show your peeps.  In this sport that means being on the stage and learning to show off a bit ;-)  I’m looking forward to sharing the day with some awesome people, people who have given their all to training hard, eating right, and doing what they love to do.  Yippee! 

So, what have I been doing since the last post? 

Training, eating, training, sleeping, training, eating, training, sleeping, hahaha! 

(today, as an example - cardio before and after work, leg session at lunchtime, posing and routine practice after dinner)

It really honestly does take commitment and passion to do this.  You’ve GOT to want it.  I had a couple of tough weeks recently where I just kept finding myself not quite doing enough of what I should be doing; my head wasn’t quite in the game; I was procrastinating quite a bit.  At that time you need someone to tell you how it is; someone to make you realise that if you want it, you’ve got to put in the hard yards.  Luckily I’ve got a few awesome people who got me back on track mentally and once that switch in my head clicked, the physical desire to work my ass off came back. 

Bodybuilding isn’t for everyone, I realise that, but try some stuff.  Find something you enjoy, and really ENJOY it.  Enjoy the learning, enjoy the hard parts, and enjoy the way it makes you feel.  Strong, supple, relaxed, confident, fast, whatever it is, enjoy it :-)

Build each other up!  If you know someone that is working towards a goal, encourage them and let them know you are proud of what they are doing.  It doesn’t have to be a goal that you would aspire to, it doesn’t even have to be in an area that you enjoy, but we all need support and encouragement and your little words might be just what they need to hear that day :-)

We should recognise when people are doing good things and tell them.  I’m not just talking about women encouraging women, but people encouraging people.  Use social media, tell them in person or go old school and post a little note! <3

** Time has flown by and I haven’t been updating this blog as often as I had intended to, but somehow that just fits with what life is like sometimes for me.  Competition preparation has to take priority so forgive me, lol.  xxx

Why do I train in the evening?

For the most part I train in the evenings.  Not straight after work, but usually after about 7pm.  There are a few reasons for this:

I am and always have been a night owl

The gym isn’t packed

I don’t feel rushed

It keeps me from sitting on the couch thinking about food!

I do train at lunchtime some weekdays, but those sessions are obviously time-short, so mostly I prefer to train in the evening without feeling rushed.  Weekends are more flexible and I work my gym and cardio around my family and other commitments.  Everyone is different, so just do what works for you!  :-) 

This week has included:

A great physio session to get my body feeling balanced again

Some good strong training sessions

Removing carbs from my menu

Getting my routine choreography sorted

Competition day is fast approaching!  I’m feeling really good, but need to make sure I get more cardio in to reduce the old body fat percentage.  I also want more definition in my legs this time so putting some extra energy there.  I have some great support which I’m so thankful for, but this time feels a bit different as I’m really doing it on my own.  I don’t know what I’m up against in my category, and the name (WFF Miss Extreme Body – Physique) is pretty scary in itself, lol!  From what I can tell (and I may be wrong) the majority of ladies enter either Bikini or Figure so I’m not really sure what to expect.  But as long as I step on stage knowing that I’ve given it my all, I’ll be proud.  Have a great week!  :-)

Friday's sunrise

Knees!

This morning was a BIG reminder to take care of my joints, and my knees in particular.  Because I haven’t been running as much lately I have neglected doing the stretches and effective rolling to keep my legs and knees in tip top condition.  With all the stairs on today’s bush trail run, by the end my knees were so sore!  It’s the downhill / downstairs that do it.  So I have my magnesium out on the bench to start taking again, and have re-instilled in my mind the importance of those stretches and rolling.

I actually learned last week that I shouldn’t really be using running as my main cardio leading up to a bodybuilding competition, but I have been finding it really hard not to run.  I love the fitness that I have gained from running and the shear sense of success that I get every time I get out there.  So I will fit some runs in.  I just will make sure that it’s not my main cardio source, and that I’m doing just as much on the cross-trainer and bike.  

Last week I had a work conference which included two dinners out and meals supplied during the day.  I made pretty good choices; apart from a light beer, sparkling water was my drink of choice.  I even managed to resist ALL the lollies that were on the conference tables each day!  

Nine weeks to go and I know it will fly by!  

Live your dreams :-) xx

Part of the bush trail runs along the waters edge - this morning it was lovely to see this

This morning's run - half way

So amped!!!

I have moved from feeling ‘lost’ to being totally back on track over the last two weeks; just had to get my head back in the game… done!  :-D

At my last PT a couple of weeks ago we had a really good biceps and back session which I think kicked things back into gear… I love biceps!  I've also confirmed my category for the competition so that has given me a renewed focus which is awesome.  I even booked my tan! 

Click here for bicep video

I don’t love training my mid-section quite so much, but I have to put a concentrated effort here now (nutrition and training) if I want to feel like I’m making progress away from the Xmas body and toward the competition body, lol.

So the last couple of weeks have been busy getting in the zone, seeing some progress and also trying some new stuff.  I enjoy frequent changes in my training to keep things interesting.  It’s why I love having my fortnightly PT session with Bridget.  I get new training ideas to work on and also get that push that is missing when you train on your own all the time.  All with a smile!

The last couple of days I’ve also started using the #RELPURPOSE / 28 Day Trainer… I’ve done day one and day two and love it!  Dana and Rob have an infectious passion for their fitness lifestyle and it’s hard not to be inspired.  

Oh, and I finally got the DVD from the Boxing & Bodybuilding Bonanza, yay!  Another good visual boost for my training.  Click here to see my routine

We're heading into a long weekend here tomorrow and getting my running gear on is the plan, even though the forecast is for rain.  Enjoy your weekend!  xx

That lovely ache!

I have to admit, I love the ache that comes from a good workout.  That ache where you can feel exactly what muscles you worked - oh yeah!  At the moment it’s my triceps from Tuesday and my glutes from yesterday (kettlebell lunges, sumo squats and deadlifts).  Looking forward to my PT session tomorrow - always a great way to finish the working week and head into the weekend!

Thank you for asking if I was okay after my last post, I’m all good :-).  I suppose it’s just a reminder that we all have stuff that gets us down and unless we’re careful it’s easy to stay in that space longer than is necessary.  None of us lead perfectly happy lives all the time, but remember that each new day is a chance to smile and move on.  After all, we only have one life to live and damned if I’m not gonna live the best one I can!  xxx

Some days are just hard

And sometimes we have a bunch of those days all in a row. 

As well as being really excited for 2016, for a new year and all the promise it brings, I also feel like I’ve got the new year blues.  Does anyone else get this?  It’s like although I’ve made some goals and am really excited to work towards and achieve them, I have the feeling of being like a mouse on a wheel just going round and round.  I can see another year of hard slog at work doing a job that I like, but am no longer in love with; another year of being financially stretched; another year of not really gaining much ground on the longer term stuff.  I know the mood will pass, but it does make some days hard. 

Getting outside helps, sunshine helps, lifting weights helps, being with my kids helps, and reminding myself that I have an awesome life helps.  Sure, some days are hard, but all in all my life is pretty damn good.  And I'm thankful for all of it xxx

Training - I've been neglecting my triceps a bit lately so went and blasted them at the gym this evening! So good for my body, so good for my mood :-) 

Love a good shoulder workout!

I’ve been following the gorgeous Dana Linn Bailey lately and really wanted to try this shoulder workout.  I did it last night at the gym and loved it!  I did five sets: 5kg, 7kg, 10kg, and two at 15kg.  Because of using the same weight for the full quad-set, I decided to start very light as I wasn't sure what I could maintain, especially with the front raises.  Next time I’ll work up from 10kg and see where I'm at by set four :-).  This is a little video of my 10kg set.  No wonder DLB’s delts are like they are, she does her sets at 38.5kg, gulp! 

Today my head has been in a strange space and I need to shake it.  I’m sure we all have days like this, where we know what we want and where we want to go, but recognise that there are a number of bloody big mountains to climb before we get there.  Fitness-wise I have been for a walk in the fresh air and sunshine but that’s about it today.  Being in a mental funk can affect so many other aspects of your day, don't you think?  An early night might be what I need, and tomorrow I'm going out for a big bush walk / run which I really need before going back to work next week.  Being out in nature is so good for the soul!  

Be kind; to yourself and others :-D xxx

Creating a lifestyle

"Muscle is built through consistency"

These words, which have become my mantra at the moment, are from this article by Pauline Nordin.  I’m lucky enough to have one more week off work and the kids are away with their Dad, so I’m kicking it up a notch to get back into the zone!  It's easy to let the holiday mode drag on and at some point you need to focus on where you are headed and do the work.  Back and biceps at the gym last night, and today was leg day :-)

There are so many thoughts and ideas bouncing around in my head at the moment.  It feels like a vision for my future life is coming together.  Not just fitness based stuff, but like a shift to a lifestyle I’ve dreamed of for a long time.  I have to work out how to start putting things into place; to work out where to start; to work out how much I can tackle at once.  But maybe they won’t be dreams forever!

Commit, put in the effort, and smile :-) xx

Keeping it real

Being with my kids is so good for my soul.  This is the last week we are on holiday together so it’s all about keeping it real.  Although I am keeping up with a decent amount of training, there is also a lot of hanging out, playing games, beaching and eating :-) 

Training today was chest and shoulders:

Dumbbell incline bench press 12.5 – 15kg

Dumbbell front raises 5kg

Chest press – supine bench press machine 50kg

Chest press – incline bench press machine 40kg

Make the most of your PT sessions; it is difficult to push yourself to the next level, and there is always more knowledge to be gained.

I finished off with a 7km run and the all-important stretch.  Don’t forget to stretch people!  xx

14 weeks and counting!

The NABBA-WFF 2016 calendar is out and Saturday 16 April is the day!  Pretty damn exciting!  

The first step for me now is planning.  Looking at my food, cardio and weight training, what I need to add in to improve some areas from last time, when to start preparation for my routine etc.  I met some awesome ladies at the bonanza who are keen to do this competition as well, so we are going to support each other through the next 14 weeks.  Obviously what I eat and how I train will be specific for me, but I’m looking forward to doing the odd training session together.  After all, the whole process has to be fun as well or what’s the point, right?  Loving the feeling of ‘community’ with the people I have met on this journey so far :-D 

Today was leg day – gotta love leg day! 

Squats

Walking lunges with 8kg kettlebell (click here for video)

Leg extensions

Leg curls

Plus abs

Finished just in time for 45 min yoga class - perfect for stretching the legs out, especially the hams. 

Live life, love life xxx

Looking forward with excitement!

So I thought I’d start writing here in more detail for those that are interested.  I’ll probably use the blog mainly as a way to document my fitness journey, but will also post about my arty farty, photography and general life adventures.

I’d like to write a backdated piece about the preparation to my first bodybuilding competition in December (Fresh Start Fitness Boxing & Bodybuilding Bonanza), which was a fricken awesome experience by the way!  I’m still working on that though so will add it here when it’s finished. 

Today is New Year’s Day 2016.  I have some pretty big things in mind for this year and I’m so excited!  Some are obviously fitness related and some are more lifestyle orientated. 

I’m waiting for the official dates, but I understand April is the month for the Nabba-WFF West Auckland bodybuilding competition, so that’s what I’m aiming for!  I’m pretty happy that after three weeks of being very relaxed with my eating (that is, eating all the festive season food I could find, lol) I still can see a little definition in my mid-section. 

I’d never had visible abs prior to the Bonanza in December so it feels like a big thing for me personally.  I don't want to lose these gains that I worked so hard for, so I know that it's time to tidy up my eating habits as I head into the start of a new year.

My fitness in 2015 has really been a huge part of my life.  I started back into in in March with my lovely trainer and the LivFit programme, and focussed mostly on gaining back some of the strength and cardiovascular fitness I had enjoyed previously.  I entered three different running type events before the opportunity and any thoughts of the bodybuilding competition came up.  I have truly loved being strong and healthy again and now can’t envisage being without it.  Not only are there physical benefits, but mentally I can control my moods much easier - lifting weights or going for a run are such great mood lifters!

I hope you have some exciting things planned for your 2016 too.  Remember: be your true and authentic self, be kind, be passionate.

xx