3 Weeks Out

Three weeks away! I am getting excited and anxious. Excited because I can eat some of the things I have been craving lately! 

I haven't lost any more weight, I have been fluctuating between 121 and 122 depending on the water and starchy carbs I ingest.

I think the only step now is to drop another pound and tighten everything up. What am I craving? Lots of things, but first I shall have a banana, that's always the first thing I eat and a small bag of Doritos. Then, I shall drive home very late at night, and at this present moment (and my mind is always subject to change), I will be planning to have a very rare steak sandwich. Grass fed rib eye, salt and pepper, seared outside, red inside. On sliced sourdough bread with a whisper of mayo and mustard and lots of crunchy romaine lettuce.

Actually, the very first thing I will do is chug a lot of water. You have to dehydrate yourself during the show so the skin looks tight over the muscles, you get very, very thirsty. You can only sip a little as fluids will flatten out the muscles. 

The peanut butter I love so dearly I will get backstage with honey on rice cakes, that is eaten prior to going on stage to fill out the muscles. Of course, I will have a bit more when I get home as I wait for my steak to cook.

With the dark tan, stage make up on, hair done and the glittery jewelry, I will be a different woman!

And of course gluing on the suit so it sits correctly. Next week or the week after I shall compare the first set of pictures with the current ones, we can see the progress from the start to the end!

Ground Turkey Breast

I found this at Smart and Final. I have never seen EXTRA lean ground turkey breast!

Now, to most people this isn't a big deal, but to someone like me, who is just starting to diet for a Figure competition, this is a fantastic treat!

There is a huge difference between losing weight and losing body fat. I never want to lose weight, I only ever lose body fat.

When you lose weight, all you do is drastically cut calories, do way too much cardio, and you become smaller.

A "mini me"

So, if you have ugly saddlebags now, you will still have them when you lose weight, but they will just be smaller. (I guess this is a whole other post).

When dieting down to lose all your excess body fat, you retain the lean body mass and lose the fat only, so those saddle bags? Gone, like magic.

The trick is eating the right foods. And one of the "must do's" is limiting your fat intake. I didn't say eliminate, I said limit. You still need some "good fats" (and I suppose this is yet another post).

Fat has more calories per gram than protein or carbohydrate. It's really easy to be fooled by labels, so you need to learn to read them.

For instance, many people think "ground turkey" is fine. Well, it is not. Ground turkey is loaded with skin and fat. very, very bad, might as well eat a nice tasty piece of beef.

Ground turkey BREAST is what you want. But it comes in different fat percentages, just like ground beef does.

Usually I can find 93% fat free, but this is 99% !!!

You cannot always count on the label to give you the low down though, you need to know how to figure it out for yourself. Here is how:

Look at the label for the grams of fat and the calories. In the instance of this turkey, the fat grams are 1.5 grams and the calories are 120. Figure out the percentage:

Grams of fat x 9 = fat calories

divide by Total calories= % Fat

1.5x 9 = 13.50 fat calories
divided by 120 total calories = .11% fat


Ideally you want to eat foods that are 10% or less fat.

What did I do with my extra lean ground turkey? I made chorizo, and then sauteed it and mixed it with egg whites and spinach. Yum!

In a bog bowl combine (hands work great) the 20 ounce package of turkey, 2 Tbsps chili powder, 2 Tbsps chipotle powder, 3 Tbsp white vinegar, 1 Tbsp oregano crumbled, pepper and 3 cloves garlic crushed.

This is not science, use more or less, all one kind of chili, use garlic powder instead of salt. I then formed it into patties and froze them, except for the 2 ounces I had with my egg whites and spinach.

Fruits and Vegetables

Everyone should make vegetables and fruits a mainstay of their diet. Not only do they provide nutrients, vitamins and minerals, they provide bulk and fiber which help you to feel full and keep your body functioning properly.

Variety is they key, and eating seasonal produce will ensure that you get many different fruits and vegetables all year long.

I have written many times about the CSA that I belong to, a CSA stands for Community Supported Agriculture, where the farmer delivers directly to a central drop off for subscribers or to your home. I work at San Jose State University and they have a CSA program there, I pick up my produce every Tuesday.

I don't have a choice as to what I am receiving, I get what is seasonal and ready that day. I love it! I eat everything and have learned to love so many different vegetables that I wouldn't normally buy at the grocery store. This is a picture of one of my deliveries.

I read a short article in the paper recently and fruit and vegetable consumption in the United States is down, and it is no wonder we are a nation of overweight people with heart disease, here is an excerpt of that article:

Most Americans still don't eat vegetables often enough, and fruit consumption is actually dropping a little, according to a new government report released Thursday.


The federal Centers of Disease Control and Prevention found that last year about one-third of U.S. adults consumed fruit or fruit juice at least twice a day. That's down slightly from more than 34 percent in 2000.

Only about 26 percent ate vegetables three or more times a day, the same as in 2000. The statistics come from a national telephone survey of hundreds of thousands of Americans.


No state met federal goals of three-quarters of Americans eating enough fruit, and half enough vegetables.

California ate the most fruit and Tennessee was best with vegetables.

Breakfast

Breakfast is very important, you should never skip it! I know you hear that all the time, but there is a good reason. Study after study has been done on subjects who ate breakfast and those who did not, and the "eaters" come out ahead every time.

When you wake up, you have been "fasting" for many hours, your body needs fuel so you have energy, fuel so your brain can function.  It is a myth that you burn more fat on an empty stomach, it is absolutely not true. 

Believe me, if the only magic trick to burning fat was to exercise on an empty stomach, we would not be a country of obese people!   And, if your body turned to burning fat every time you had an "empty stomach", then again, society would be awfully slim because most people go way too long in between meals anyway!

So just what does your body burn when you are exercising on an empty stomach? Hard earned lean muscle mass.... 

And what happens when you finish exercising and you don't consume a carbohydrate rich meal? Same thing, anything you thought you were building up is being thrown right out the window and you still have that layer of fat hanging about.

So many people are afraid of eating a healthy, balanced diet for fear of gaining weight, but by incorporating this one meal, you could actually start losing weight!

I love steel cut oats (above) and I sprinkle flax seed on them. How much do you eat? Well, they just so happen to tell you what a "serving size" is right on the box, and they are correct. Yes it has lots of carbohydrates!

I make a batch of several servings and put them into the refrigerator, so I can just pull one out and heat it up as soon as I get home from the gym. Don't microwave those plastic containers! Transfer the contents to a glass dish first. By making batches you ensure you have breakfast ready and made so you won't be tempted to stop at Starbucks or a fast food restaurant.

I will top my oats with splenda, and sometimes some peanut butter if I am not prepping for a competition. Serve with a bowl of scrambled or microwaved egg whites and I am set for the morning.

Fish for Dinner?

If you want to be successful in your quest for a healthy body weight, meals take planning. I suggest finding a day or two during the week that you will always set aside to prep your foods.

In this picture I have marinated tilapia that I am wrapping in plastic wrap to place in the freezer. I realize that it only takes minute to take some fish out of the freezer then cook it, but I am just like the rest of the world, and the thought of coming home to a plain piece of tasteless white fish is not attractive. Plain, boring fish also makes it much easier to come up with a fairly lame excuse for going out, ordering take out, snacking on junk or just eating something that I really shouldn't.

I buy a large amount of fish, then marinade it all at once, in a couple different marinades, overnight. The next day I weigh it out in my portions (I weigh out  5 to 6 ounces uncooked), then wrap each portion in plastic and put them all into a freezer bag.

If I remember to take a portion out before I head off to work, that's great. If I forget, it will defrost in a very short period of time, usually as I prepare the vegetables, set the table, warm the rice, it's fast.

Tilapia, and most mild fish can easily and successfully be microwaved. Purchase a domed lid or use a plate to cover the cooking dish, never microwave plastic wrap.

I will place the fish and some water or broth in a shallow bowl and microwave it a few minutes, then place the fish on the rice and vegetables and pour the cooking liquid over as a sauce.

A lean, muscular body doesn't happen by chance, you need to make  great efforts to get it to a state it would rather not be in! Be prepared at all times.

What keeps Me Going

 
It's Sunday morning and something just woke me up. I look at the clock, it is 5:13 am. The alarm was going to sound at 5:15 anyway, so I roll out of bed to get ready for the gym. I have an hour of glutes, then an hour of "bootcamp" with  "R" in the gymnasium.

Turns out what woke me was a text message from my friend, who was sitting in the airport and wanted to chat. I don't mind and she knows I was up (or just about to be) anyway.

We are talking about the competition on October 2, are we ready and willing? Unless you have competed, you have no idea what you give up to achieve the look. Most people will have started about 6 weeks ago, but I have maintained my leanness and only need to lose 7 pounds, so that is left to the last couple weeks really.

What it means though is no more occasional glasses of wine, sparkling wine, burgers, snacks, basically the real food everyone else enjoys.

I am up for it, if my shoulders come around. They lost their mass when I was sick, but I think I will be ready. I guess that means I start the diet officially now...

At the gym I tell "R" that I will be competing in October, she is very supportive, I actually start  to get excited, even though I don''t look forward to the strict diet. I see another friend as I am leaving the gym, he shouts "how did the competition go?!" and I tell him "2nd place!", he is excited and tells me what an awesome job I did...things like that get me pumped up again.

I realise it's time to sit down and finish all the drafts on my blog that I start. I come up with ideas, and start a bit then they sit until I can think some more, I do give them a great deal of consideration.

It's time to motivate myself now, time to get my head in the right frame of mind. Here are some quotes that have helped to keep me going and doing what I do lately.

"How can I possibly put a new idea into your heads, if I do not first remove your delusions?"

                    Doctor Pinero in "Life-Line"

                    by Robert A Heinlein (1939) 

"The radical of one century is the conservative of the next. The radical invents the views. When he has worn them out, the conservative adopts them."

                    Mark Twain

"Loyalty to petrified opinion never broke a chain or freed a human soul."

                    -Mark Twain

"Human beings, who are almost unique in having the ability to learn from the experiences of others, are also remarkable for their apparent disinclination to do so."

                    Douglas Adams

"It has become almost a cliche to remark that nobody boasts of ignorance of literature, but it is socially acceptable to boast of ignorance of science."

                    Richard Dawkins

"And above all things, never think that you're not good enough yourself. A man should never think that. My belief is that in life people will take you at your own reckoning."

                   Isaac Asimov

"Hard, intense work of the body...Is the most conclusive evidence of our own being that we could possibly have."

                  James Dickey

"It matters if you just don't give up."

                   Stephen Hawking

Good Carbs Bad Carbs

What exactly are carbohydrates? There are many kinds, but when I say "carbs" I am referring to starchy carbs, things such as:

Beans, oats, brown rice, barley, black eyed peas, corn, corn tortillas, cream of wheat/rye/rice, kashi, lentils, peas, potatoes, yams, quinoa, rice cakes.

These are all good for you and they are the "carbs" that need to be weighed or measured. You should have one serving of these at every meal (except your last meal if you eat just before bed). Although when I am intentionally eating to gain weight, I will eat carbs at my last meal. In fact, I will increase all of my starchy carbs at each meal by 2 ounces and that does the trick! So you can see why you do not want to over eat carbs if you are trying to loose weight.

Vegetables and fruits are also "carbs" but they are not starchy carbs, they are packed with nutrients and fiber and have very little calories. You can eat these with abandon, eat as much as you like. So nutritionists do not generally refer to fruits and vegetables as "carbs", they will refer to them as "fruits" and "vegetables".

Two caveats:

Fruit is high in sugar, so if you are attempting to really lower body fat, these should be limited to a couple servings a day, and pre-competition, eliminated all together.

Some vegetables are classified as "starchy" carbs, you may have noticed them in the list above. Peas and corn. If you are eating these two, they count as your starch, not your vegetable so weigh or measure them.

All of the above complex carbohydrates (good carbs) are high fiber foods, which improve your digestion, they help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal.

A mistake I see occur quite frequently is someone thinks they are eating healthy, so they load up their plate with a big plain baked potato and an ear of corn...no, no, no! You can only choose one of those as they are both "carbs", you need a vegetable in place of one.

Now we have the simple (bad) carbohydrates, the ones that you need to limit or avoid all together. Which you chose depends on your goals. If you are competing, you won't eat anything on the list below for a few months before your competition. If you are not, then some of this is OK, in moderation.

Pasta, refined breads , crackers, cereals, chips, candy, anything made with flour, flour tortillas, fruit juice, sugar, corn syrup, any packaged food. Sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people. These foods also tend to be very high in calories.

I eat 6 times a day. My first meal is a shake (with 20 grams of carbs) and my last meal is egg whites and spinach, so "technically" it has no carbs.

The other 4 meals all contain one of the above starchy carbs. I eat a great deal of brown rice, quinoa, yams and beans at lunches and dinner. Breakfast usually contains oats or cream of rice.

I eat bread on occasion, but it is usually one of those dense, really dark, heavy rye or spelt breads and I toast it and put low sugar jam and/or peanut butter on it.

Remember the good carbs are the "fuel" that keeps you going, keeps your brain functioning, your muscles round and full looking. These are also the really tasty ones, like the big baked potato, so it is easy to over eat- hence the need to weigh them.

Remember, packaged food is the enemy! The more that a food has been altered from its natural state, the less nutrients it has and just becomes a lot of useless calories.

Carbs

So just what is the deal with carbs anyway? Everyone always talks about carbs, "carbs are bad for you" "don't eat too many carbs" "never eat carbs 3 hours before bed", the list is endless.

I realize I have done the same thing yet neglect to really explain why I limit my carbs, so I will attempt to explain it now.

You will find just as many people who completely disagree with me as those who agree with me, so I suggest you consider all the facts, look at the person who is providing you with the information and make up your own mind as to which "camp" you choose to be with.

Me? I am a 49 year old woman, I have given birth to a child, I hold a full time job, I am surgery and drug free. In other words, I work my butt off and haven't had liposuction or breast implants and don't take growth hormone or steroids. I do not believe in fad diets or quick fixes. It takes a great deal of hard work and determination to get where I am. I also compete in Figure, which means I stand on stage, posing in a small "bikini" with women who are anywhere from 18 to 60 years of age. In every competition I have entered (other than my very first one), in the open division, I have placed in the top five. In every masters division, I have placed in the top four.

I have a physique that is better looking than most women half my age. You will be hard pressed to find another woman my age walking around  with a physique that looks as good as mine, unless of course, she has seen her plastic surgeon, or she is on drugs and then, well, I cannot compare myself against someone who has been surgically altered or is taking androgenic/ ergogenic drugs. We will have vastly different looks, almost as if we are from different planets.

So, I feel that I am fairly knowledgeable about this topic.

First of all, every successful diet is based on a set number of calories. It doesn't really matter what you eat, if you eat more calories than you expend, you will gain weight. If you eat less calories than you expend you will lose weight.

Now exactly WHAT you eat will determine your body composition. You can have two women who are the same height and the same weight, yet one of them is 26% body fat and one is 19%, that is determined by what they eat, not necessarily how much they eat.

Once you determine what your caloric intake should be, there is a percentage of that caloric amount allowed for each macro nutrient (protein, carbohydrate, fat). This can also vary depending on the school of thought. You may follow a balanced diet where the macro nutrients are somewhat equally divided; or you may follow a bodybuilders diet of a ratio of say, 30% carbs, 40% protein, 30% fat; there are many of them to choose from.

The ratios you follow are based on your needs physically, your goals, and what you respond best to. I would suggest a balanced approach for those starting out, then it can be manipulated later.

My year round diet was established working with a professional nutritionist. I was already very fit, with low body fat percentage but wanted to look like a Figure competitor. I had no desire to compete, I just wanted to look like I did.

It was so successful I did start competing, and haven't stopped.

So my diet calls for one serving (or 3/4 cup) of most starches at four of my meals (this is usually 4 ounces, so I prefer to weigh it all to be precise). My last two meals are less, dinner has 3 ounces and prior to bed, it is negligible.

Carbohydrates are utilized by the body as a source of energy for your muscles and brain function. On nutrition labels in the United States you will see "carbohydrates" listed; however, many other counties list the same ingredient as "energy" not "carbohydrates". The body uses what it needs for immediate use, and then has some "storage space" in the muscles. Once that storage space is full, it over flows and is then stored as fat. Numerous studies have been done on this and just about everyone agrees with the fact that excess carbs are stored as fat.

Not only does the amount of carbohydrate matter, but the type does too. Complex carbohydrates are best, simple ones should be relegated to your post training meal only. More on this later.

So to give you an example: You want to take your red Ferrari for a little spin. You need to fill up the tank with the BEST gasoline you can so the car will go long, fast and smooth. Once that tank is full of premium, if you keep pumping in gas, it will spill over the outside of the fuel opening, run down the side of the car and ruin that beautiful lacquer paint job! (too many carbs)

After your Ferrari is filled with gas, you drive it around as fast as you can and notice the car seems to be barely chugging along, why, the gas tank is almost empty! Time to add more gas! (need more carbs)

The more you drive the more gas you use. (the more active you are, the more carbs you need)

Now when it's winter time and you don't want to get the Ferrari wet, you don't drive it, so you leave it covered all nice and snug in the garage. You don't need to fill up the gas tank because it isn't going anywhere. It doesn't need any gas. (you aren't exercising or it is close to bed time, you don't need as many carbs)

carbs), just like that Ferrari ran out of gas, you need to fill up your muscles with carbs, this is the biggest carb meal of the day. It should be about double what you normally eat, to make sure your muscles are filled up with energy to allow you to continue with your daily activities.

Throughout the day, as you continue to be active, you need to keep filling up your storage tank. When you get closer to bed time, say your evening meal (dinner), you don't need as much carbohydrate, so it can and should be reduced a bit.

A lot of people take this completely wrong and say "well, I just wont eat ANY carbs!", but this is a bad decision. Your brain functions on carbs, and it is the best, most efficient fuel choice for your body. The carbs are fuel, the protein is there to build new, lean muscle. If you do not eat enough carbs, you body turns to the lean muscle mass you have worked so hard to build and it uses that for energy, it does not use fat.

Most people who drastically limit carbs start to look lean, but they look "skinny" and gaunt and their muscles are not full and round, with a nice healthy look to them. They look more like prisoners of war.

This is why some bodybuilders will "carb cycle" , they will limit carbs a couple days then overload a couple. It is not something an average fitness buff needs to do, nor do I recommend it. You get tired, grouchy, angry and unless you actually have a specific date and goal of an event that is prompting you to do this, you will end up binging.

The "carb slam" above? It is actually waxy maize starch, a plant source of carbohydrate that is supposed to be absorbed extremely fast, it bypasses the stomach and is absorbed through the intestines. The perfect bodybuilders post workout carb drink!

You can buy all sorts of expensive post workout drinks that have this ingredient, or you can buy the big tub like this, with nothing in it but some yam root, and save a lot of money by mixing it up with some protein powder and water.

Tomorrow, Good Carbs, Bad Carbs!

Alcohol

I read an article recently on Bodybuilding.com by David Robson. I found it quite interesting and have an excerpt of it here. I do drink alcohol; however, I do not drink on a regular basis and sometimes I will go several months without one drink. I feel better when I don't drink, I have more energy, I am more alert and I can eat more food instead of drinking empty calories. I also find it difficult to get up at 4:00 am to lift weights when I have had a couple drinks the evening before. This definitely makes you think long and hard about having a cocktail!


Alcohol use - as a well-established part of human culture - is something that has become almost as acceptable as eating and breathing. As a social facilitator and feel good drug of choice for many, alcohol is very popular indeed, with consumption at mass levels.

However, alcohols well-documented deleterious effects - diminished performance, mental impairment, possible addiction, diabetes and liver disease to varying degrees in certain individuals - could be seen as a good reason to steer clear of it.

This being said, many people enjoy its sedating influence and it does play a vital role in many of society's traditions and practices. One effect alcohol has, which is not widely discussed, is its impact on body composition. In its purest form, ethyl alcohol, which supplies seven calories per gram, alcohol provides energy, bumping up ones total energy balance whenever it is consumed.

Unlike macronutrients such as carbohydrates, proteins and fats, alcohol supplies what nutritionists often refer to as empty calories: calories without nutrition. To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage. Here is what diet guru Robert C Atkins says regarding alcohols affect on fat storage:

"Here's the problem with all alcoholic beverages, and the reason I recommend refraining from alcohol consumption on the diet. Alcohol, whenever taken in, is the first fuel to burn. While that's going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, and you immediately go back into ketosis/lipolysis after the alcohol is used up. If you must drink alcohol, wine is an acceptable addition to levels beyond the Induction diet. If wine does not suit your taste, straight liquor such as scotch, rye, vodka, and gin would be appropriate, as long as the mixer is sugarless; this means no juice, tonic water; or non-diet soda. Seltzer and diet soda are appropriate."

Although Mr. Atkins suggestions are valid ones, especially as he is advocating the elimination of additional sugars along with the higher calorie beers, any form of alcohol can pose problems for those wanting to shed unwanted fat to look their best.

Main concerns are as follows:

1. Alcohol Supplies Almost Twice As Many
Calories As Protein & Carbohydrates.

At seven calories per gram, alcohol supplies almost twice as many as protein and carbohydrates. In fact, alcohol has only two fewer calories than fat, which has nine per gram. It must also be remembered that the calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage.

The calories found in the average alcoholic drink are quite concentrated compared to many foods, and this actually causes one to inadvertently take in many more calories than would otherwise be consumed. Alcohol is quite deceptive in that it passes through the system rapidly, often before the drinker is aware of the number of drinks they have had.

Alcoholic drinks also contain calories from other sources, which add to overall caloric intake. Certain cocktails, for example, contain fats. Wine and beer both have high carbohydrate content. Although the affects these various calorie types have on the body are different - carbohydrates release insulin, which can hasten fat storage, while fats will be stored directly in the fat cells - the overall result is added body fat.

An example of how many calories can be easily consumed can be seen with a small glass of wine: a 5-ounce glass of wine will typically contain 110 calories, 91 of which come from the alcohol itself (13 grams), with the remaining five grams coming from carbohydrates.

Beer contains more carbohydrates (although many of the "Lite" beers have a carb content similar to a glass of wine) and less alcohol than wine, but is seen as being more fattening, due to its higher energy content.

2. Alcohol Loosens The Inhibitions.

While drinking, people usually will not stop to consider the impact alcohol is having on their bodies; such is alcohol's affect on loosening the inhibitions. The result of this relaxed thinking could mean more calories consumed and extra body fat gains. Those drinking might also eat more of the wrong kinds of food, without thinking of the consequences.

Alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for other foods at the time of consumption. Add this to the fact that fatty and salty foods tend to accompany most occasions featuring alcohol (as well as alcohol actually stimulating ones appetite for these kinds of foods), and the general loosening of resolve that goes with an inebriated mind set, and you have a recipe for excess fat gain. Alcohol has also been shown to affect motivation, making a healthy diet harder to stay on while it is being used.

3. Alcohol (When Used To Excess) Can
Damage The Stomach, Kidneys, And Liver.
Given alcohol is a by-product of yeast digestion; it can have an irritating effect on the lining of the stomach and gradually weaken the kidneys and liver, leading to serious health problems - even death in certain instances. Any weakening of the stomach will lessen the rate and efficiency at which food is digested, which ultimately interferes with a healthy metabolism and the weight loss process.

The liver - which processes toxins and breaks down fats for fuel - is crucial when it comes to maintaining a healthy body composition. Alcohol is at its most destructive during the livers detoxification process.

4. Alcohol Lowers Testosterone.

Testosterone, which has a powerful fat loss effect, is reduced whenever alcohol is consumed, thus halting its full potential as a fat burner. Also, testosterone as an anabolic hormone, contributes to gains in lean muscle mass. Lowered testosterone means fewer muscle gains, and less muscle means a lowered metabolic rate.

A lower metabolic rate will make the job of losing fat all the more harder, as this is what governs the way we use energy. Those with a higher metabolic rate will burn more calories at rest. By interfering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate (and thus the rate at which it uses energy) and directly prohibits testosterone from exerting its powerful fat burning effects.

5. Alcohol Increases Appetite.

Touched on briefly in point two, alcohol can increase appetite, making the combination of alcohol and a fattening meal all the more worse. A Canadian study showed that alcohol consumed before a meal increased caloric intake to a far greater extent than did a carbohydrate drink. Also, researchers from Denmark's Royal Veterinary and Agricultural University showed that if a group of men were given a meal and allowed to eat as much as they wanted, alcohol, rather than a soft drink, would increase the amount of food consumed.

How Is Alcohol Processed In The Body?
To gain an understanding of why alcohol affects us the way it does, it is important to known how it is processed in the body.

After consuming the first alcoholic drink, 25% of this alcohol is absorbed straight from the stomach into the bloodstream, with the remainder taken in through the small bowel. Alcohol is generally absorbed fairly rapidly, but its absorption can be quickened depending on several factors:

   1. The amount of food in the stomach (a fuller stomach slows the rate of absorption).
   2. Whether the drink is carbonated (champagne is absorbed more quickly than non-sparkling drinks).
   3. Alcohol concentration of the drink (higher alcohol drinks are absorbed faster).

Around 98% of alcohol that is consumed is processed in the liver, with the other two to ten percent being expelled through urine, breathing, or sweat. The amount of alcohol in a standard drink will take around 10 hours for the average person to process, which means the more that is consumed at any one point, the greater the rise in blood alcohol content. When the liver processes alcohol, it does so in one of two ways.

For the most part, alcohol is broken down by the enzyme alcohol dehydrogenase (ADH, which is contained in the liver cells). ADH then metabolizes the alcohol into acetaldehyde. Acetaldehyde is broken down into acetate by another enzyme, aldehyde dehydrogenase. In the final stage, the acetate is further metabolized to where it eventually exits the body as waste products carbon dioxide and water.

The other way alcohol can be processed is a less common alternative, which uses a different set of liver enzymes. This alternative pathway, called the microsomal ethanol-oxidizing system, is used when the blood has very high levels of alcohol.

Conclusion:
Can One Drink & Lose Weight?

So what is one to do? Given alcohol plays a large role in celebration and social cohesion, can one completely refrain from its use? It really depends on the goals a person has. Most could probably consume moderate levels of alcohol (two or three standard drinks three to four times per week) without any problem.

Larger amounts (over seven drinks at any one time), often described as binge drinking, can cause major problems and probably should not be advocated. Maintaining reasonable levels of health, while enjoying a few drinks - using moderation as the key - should be no problem. However, athletes - who definitely are not your average population - wanting to improve performance, and those wanting to lose weight are a different issue entirely.

Alcohol, as shown, will negate any efforts to lose body fat and will alter performance for the worst. The best advice would be to totally abstain until performance and weight loss goals are obtained.

Ray Audette, author of the NeanderThin Diet, provides sound advice for anyone wanting to lose weight while drinking alcohol. Remember, to be at your best physically you can't have it both ways and Mr Audette provides a good rational as to why.

"Don't Drink Alcohol[.] It is best not to consume alcohol in any amount from any source. Alcohol is a by-product of yeast digestion (the yeast equivalent of urine) and is known to damage the stomach, kidneys, and liver. Alcohol adds fat principally by producing cravings for both it and other carbohydrates (see snack trays at any bar) and even other addictive substances (ask any former smoker.) It is almost impossible to drink alcohol and follow the hunter-gatherer lifestyle. If you must drink, do so only on special occasions (once or twice a year) and stick to alcohols derived from fruit (wine and champagne.)"
References:

1. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372.

2. Borushek, A. (2006). CalorieKing alcohol information. [Online]

3. Shape Fit. (2006). How alcohol effects your weight loss - alcohol calories and fat. [Online]

4. Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482.

Steak Salad

I had this for lunch today, it is one of my favorite salads, but I find myself writing about so many other favorite foods, I guess I do enjoy a lot of them!

My husband dubbed this "clean out the fridge salad" today, and I think it was an appropriate term, and there is absolutely nothing wrong with it.

I was craving steak salad yesterday so I pulled some flank steak out of the freezer and had  David quickly grill it while he made dinner. Then I left it in the fridge overnight.

At lunch time I pulled all of my left over cooked vegetables out of the refrigerator and also the fresh ones I was craving.

It is fine to eat as many vegetables as you like, it's the protein and starchy carbs that need to be monitored. So the first thing I do is decide on the starch that I  will use as that needs to be weighed. My girlfriend dropped off some sugar snap peas (yes those are a starch!) and I wanted to use those. I also had a small amount of grilled plain corn that had been cut off the cob.

I would make two salads, one for today and one for tomorrow.

I weighed out 4 ounces of corn  and sugar snap peas (combined together 4 ounces per salad) and put that into each dish. Then I weighed out 4 ounces of cubed steak in each dish. I was then free to fill the dishes up with whatever I wanted!

In went two wedges of grilled radicchio, cut into large julienne, one cucumber cut into large chunks, one cut up tomato, a big handful of cilantro leaves, a couple canned  green Ortega chiles, cubed; a red bell pepper cut in chunks and I tossed it all together.


A generous grinding of black pepper, and fat free vinaigrette (recipe below). As a special treat, I add 2 tablespoons of low fat blue cheese dressing. 2 tablespoons has 70 calories, and adds an amazing amount of richness that compliments the beef and vinegar.

It was huge, I loved it and even with the small amount of blue cheese it was still wonderfully healthy (and I used all the left over vegetables in the fridge!)

Fat Free Balsamic Vinaigrette:
1/2 cup balsamic vinegar
1 Tbsp grainy mustard
1 packet of splenda
a few grindings of pepper

Combine ingredients in a small jar, shake well. Adjust seasonings and use as much as you like!

Developing A Diet You Can Live With

I use the term "diet" to mean what you eat, we all adhere to a "diet" of some sort, it may not be a restricted calorie diet, but whatever you eat can be referred to as your "diet".

Here are a couple definitions of diet:

1. the foods eaten, as by a particular person or group: The native diet consists of fish and fruit.

2. food or feed habitually eaten or provided: The rabbits were fed a diet of carrots and lettuce.

So, if you want to maintain a healthy weight and heart and also look damn good, you really should be aware of your diet and make sure that you are choosing the right foods and the correct portions. This all starts with either hiring a nutritionist or dietitian; or doing a good deal of research on your own. I have done both.

I first worked with Kim Porterfield from The Institute of Eating Management and Relapse Prevention Center, in Houston,  Texas about a year and a half ago. Kim reviewed my goals, my current diet, my lifestyle, and more importantly, my commitment level to help me to come up with a diet I could live with and enjoy. I went from 13% bodyfat to 8% in three weeks. And I was never hungry.
 
I still work with Kim every couple of months when I need some advise or tweaking, she always sets me on the correct course. Everything is over the phone, we have yet to meet each other (although we chat on face book occasionally).

I have also developed some "diets" for others who want to lose weight and they have been very successful and happy with the plan. You can do that too.

First, I have found that it is best to start in the exact opposite starting point than most books will tell you. I do not believe that you should sit down and all of a sudden start eating certain foods, foods that you would never think of eating, to lose weight. You certainly could do this, but how long do you think you would stick to this? How long do you think you would be happy?

Instead, start looking at what you enjoy doing right now, and then evaluating how you can make small changes to create a diet you still enjoy, that is healthier for you.

Take one week out of your life and record everything you eat or drink and the times. Be honest, this is for you only. You will need to record the food, and the amount. It's OK to estimate. Food is a very emotional issue so it is helpful if you can remember to write down moods too, and when you feel hungry or particularly "starving"

Now, ideally you would create a spreadsheet and record the macro nutrients, but I won't go into that here, it is a bit complicated for one post.

Look at the daily foods and determine if you are getting a lean protein, a complex carbohydrate and healthy fats at each meal. If it seems out of balance, adjust it.

Now I am not saying it is easy, it takes a lot of work in the beginning, but eventually it becomes habit (hopefully).

For instance, if you enjoy pasta, there is no reason you need to eliminate it (unless you are pre-competition); however, most people eat a far larger portion than they should. Go pick up a box of dried pasta from your cupboard and check out the nutritional facts. A 1 pound box of penne says it serves 8 people. Now, honestly, when was the last time you cooked 1 pound of pasta for 8 people? Never!

But that small suggested serving size gives you 41 grams of carbohydrates, far more than I ever eat in any one meal. It also has 200 calories, and that is just plain pasta.

So, you can certainly enjoy some pasta, but stick to the serving size. This means you cannot fill up on a bowl of pasta, you need to have other things with it. You will need a lean source of protein (fish, chicken or turkey breast) and a vegetable.

A good rule of thumb is your protein source should be about the size of your open palm (that's the palm only, no fingers). Your carbohydrate source should be about the size of your closed  fist and you can have as many vegetables as your healthy heart desires! Skip the butter and oil though.

You can enjoy a glass of wine occasionally, but not everyday, and certainly not a bottle every Friday night.

If you eat cereal, look at the serving size and stick to that. Most granola's suggest 1/4 cup! That's not much is it? So you will need something else to fill you up won't you? Egg whites can be purchased in cartons and used in place of whole eggs, or you can mix one whole egg with egg whites to measure a cup, and then scramble that or make an omelet. Use low fat cheese.

We all know that candy  bars, chips, any fried foods, butter, oil and fatty meats, none of it is good for you. Avoid those and save them for a special occasion.

Your main drink should be plain water. No soda and not coffee all day long. Get to love water.

Avoid packaged prepared foods, they tend to be loaded with fats and excessive carbohydrates.

Learn to cook, eat what is in season.

Experiment with cooking, it is an art not a science, there are no hard fast rules (except in baking, that IS a science).

Read labels. If you cannot pronounce it, why would you eat it?

Maria is the Winner!

Recently I wrote about my friend Maria. She and I entered the 2010 San Jose NPC Bodybuilding, Fitness, Figure and Bikini Championships together and had a blast!

This was Maria's first Figure competition, and it came at the end of a personal transformation she had been making for months. Back on January 1, 2010, Maria entered the Max Muscle MaxForm 2010 Transformation contest.

She started at out 165 pounds and by the time our competition rolled around on July 10, she was 122 pounds of tight, hard muscle, she looked fantastic! Maria worked very hard, adhering to an extremely rigid diet, weight training every day, doing cardio sometimes twice a day, she was a driven woman.

Maria called me and announced that she had won! Out of over 7,000 entrants, she was the winner to represent Max Muscle for the upcoming year!

Maria will have a photo shoot, she will appear in print media, she will have her life size likeness displayed in every Max Muscle across the nation, she will make appearances at events, she will be the face of Max Muscle! Oh, I believe she also mentioned that she won $25,000.00 too.

I cannot express how very proud I am of her accomplishments, she shows that with hard work and determination, we can all transform ourselves to be who and what we want to be.

I wasn't sure if she still wanted to enter the San Francisco show on October 2, I thought she might be tired of the dieting, so I could relax a bit. Now I realize, she will probably be on a diet all year long to keep up her demanding schedule with Max Muscle, I guess I better get started too!

Her story is heartwarming and touching, read about it here at Max Muscle.

It's Only Baloney

Kristy 2010 NPC San Jose

I have mentioned a wonderful inspirational  book several times, and I have a story from it that I would like to share here. The book is "Winning Ways: How To Succeed In The Gym And Out" by Randall J. Strossen, PH.D.


This particular story hits home with me, I have always believed that we shoot as high as we aim. If we settle for just "OK" we will no doubt be just "OK". But when we believe we will achieve our goals and our dreams, we do.

This is story #58: It's Only Baloney

The doctor came out of the delivery room and told the man that he could either save the mother or the child but probably not both. As good fortune would have it, both lived, but the baby's arm was broken during the delivery, and in such a way that all the nerves in his left shoulder were shattered.

Despite a surgeon's best efforts to reconnect the nerves, the boy would face life with one arm that was a caricature of the other. His left arm was four inches shorter than his right. And even though he spent his first six years with his left arm in a heavy steel and leather brace and his first thirteen years in twice-weekly physical therapy sessions, his left arm was virtually useless. He would never be able to raise it over his shoulder or even straighten it out; he would never be able to clench or extend the fingers. In fact, learning to tie his shoes was one of the biggest challenges of his life.

But this kid was no whiner, so instead of cowering in a corner, he squared off with his challenges. For every insult he had to endure, he just got tougher as he fought back. When he was 14 he said "I discovered that $42.00 was all I needed to erase the hated image of myself that faced me every night from the mirror...My left arm hung crooked by my side, practically without muscle" Forty-two dollars, you see, was the price of a barbell set he'd seen advertised in a magazine. Since his family could barely afford the dollar for each of his therapy sessions, he knew it was out of the question to ask for $42.00. What did he do? He saved the .10 cents he'd been spending on bus fare from the hospital twice a week, first by walking and then running the five miles. That, he said, marked the beginning if his athletic career.

He got the weights and put them to good use. It wasn't too long afterward that he began playing high school football, earning his eligibility by wearing a baggy sweater and keeping his arms behinds his back so the physician wouldn't notice his gimpy left arm. He won a starting spot by always trying to hit harder and be tougher than any other kid on the team. The kid with the withered left arm was moving up, and you might guess he went on to a nice job in a local car dealership, married his high school sweetheart, and lived happily ever after, with his high school football letter proudly displayed in the family room of his suburban home.

That wouldn't be a half-bad story, but the real one is even better. The kid gave the track team a shot, and one day he threw the hammer. Even if you've never seen the hammer thrown, you might guess that its a two handed event, which it is. As with the shot put, the best in the world are among the most powerful athletes on the face of the earth. If the kid had been a cry-baby, if he'd said to himself, "I'm only a cripple," he'd had never made it this far, but he wasn't one to let his vision be limited by the piles of "I'm only..." baloney. He stuck with the hammer, attacking the event with his characteristic ferocity.

Fast forward a few years to Melbourne, Australia, and the medal ceremonies at the 1956 Olympics. The reporters were yelling at the winner to raise his arms over his head for their victory photos. The man raised his right arm, but even to that day-the day he climbed to the highest level in his sport-he couldn't raise his left arm above his shoulder. Harold Connolly may not have been born with two good arms, but that didn't keep him from winning the gold medal in the hammer throw. It didn't keep him from making the next three Olympic teams, either. If he had succumbed to the "I'm only..." baloney, he'd probably have been a bitter man hiding in some dark corner. Instead, there he was, standing with the Olympic gold medal around his neck and the world at his feet.

The "I'm only..." baloney has a long history. It's been both proffered as a reason for not taking in challenges and, conversely, rejected as so much drivel. For example, in the Old Testament, when Jeremiah was told that he'd been appointed as a prophet, he tried to wiggle out of his mission by saying "I'm only a boy," which netted him the rebuke, "Do not say, I am only a boy." Jeremiah got the message and went on to work.


You might not be Harold Connolly or Jeremiah, but their examples teach us a lesson: Don't sell yourself short; don't ever limit your vision of what you can do; don't ever say, "I'm only..." because that's nothing but baloney.

Winning Ways if chock full of similar stories. Whether your goal is to lose weight, eat healthier, reduce stress, stop smoking, makes no difference. Believe in yourself and you will succeed.

Wellsphere

I am a blogger for Wellsphere, an online health site. Wellsphere’s mission is to help millions of people live healthier, happier lives by connecting them with the knowledge, people and tools they need to manage and improve their health.

A key feature of Wellsphere is their WellPages. After extensive research and development, Wellsphere created WellPages, which enable people to quickly and efficiently find comprehensive, personal answers and support for their specific health needs — all on one personalized webpage. In addition to expert and patient articles, WellPages present a holistic view, including relevant news, articles, videos and pictures from reliable sources ranging from the FDA and Harvard Medical School to leading health and fitness magazines. Instead of having to spend hours visiting many different websites to get a complete answer to their health concerns, people can instantly get a comprehensive picture within seconds. Powered by Wellsphere’s Health Knowledge EngineTM, WellPages provide the unique ability to quickly and efficiently answer people’s specific health needs, and has made Wellsphere.com one of the leading consumer health websites in the world.

Another key to Wellsphere’s success is the breadth of knowledge across its network of experts and experienced health writers, and within its caring community.

Wellsphere’s HealthBlogger Network consists of over 3,000 writers and bloggers and includes leading medical minds from Stanford, Harvard, Johns Hopkins, Yale and other top Medical Schools, as well as patients facing difficult diseases, who bravely share their stories of survival. Wellsphere is extremely selective in admitting writers into its network, ensuring that they are highly credible, eloquent, and caring. By creating such an extensive writer network, Wellsphere is able to connect people with a variety of personal and medical perspectives on any health issue.

I recommend browsing their site and perhaps joining the online community, you can even search for writers or professionals in your immediate area. You can find the communities you are interested in, subscribe to writers that interest you and connect with others who have similar interests. I write for the "Healthy Living" community.

The other day I watched a video presented by Wellsphere, it is rather lengthy but I found it interesting to hear the presenter state many of the same facts and recommendations that I make throughout my blog.

We all learn differently, some of us can comprehend facts better when presented by a speaking person than just a written document. I do recommend taking the time to listen to this.

The speaker is Lisa Brisse, founder and owner of State of the Heart Fitness in Santa Monica, California.

Stress, Eating and Exercise: It's Role in Effective Weight Loss


Watch live video from HealthCentral on Justin.tv

Illness and Recovery

I am experiencing an illness, something more serious than a cold or a flu. This made me re-think how many people live with chronic pain, illness or disease, and how difficult every day is for them. Or, there are people who are experiencing difficulties with their health that may not be life long, but long term.

Everyone wants to live life pain free, healthful and full of energy. I need to remember that it isn't as easy as I always think it may be.

The last time I experienced anything this severe was in October of 2009, when I was diagnosed with a repetitive shoulder use injury, my Doctor said he thought I may never lift weights again.

Luckily, I am stubborn, I have an extremely high pain threshold, and I refuse to stop, that it takes a lot to slow me down. My shoulder is fine now and my Doctor is impressed.

This most recent event started with an incredibly forceful headache at my competition, on July 10th, the pain just flooded over me in waves and was felt through out my body. A woman there gave me two Excedrin and it subsided, then I forgot about it. It came back just a couple hours later, with a vengeance, I was at home for lunch and took more pain killers. That night at the finals, I was on stage and it hit me once again, so strongly that I thought I would pass out right there in front of everyone on stage, I did not.

My headache continued although it was not nearly as intense as it was that one day. I saw my Doctor on Tuesday, I had been living with it for 4 days.

After explaining the symptoms, I had a CT scan, and was given Vicodin for the pain, and still I never missed a day at the gym. I was on vacation, so it was easier to go about my day, even with a throbbing head and neck, I didn't have to work or really think.

Things seemed to get worse, and my son had a wonderful Lacrosse tournament on Treasure Island in San Francisco on Saturday (I made my way to clubhouse, you can see it above), we decided we would drop him off at the appropriate time, then drive over the bridge for our fish tacos and wine for breakfast, and get back in time to see the end of game one (1 of three that day, with three more the next day).

I was fine, I was still living with the nagging, throbbing headache until the end of the day, when I ended up curling up in the car for three hours as the pain was unbearable. The noise, the sun, the activity all took it's toll. The pain would not go away despite the Vicodin.

I was back at the doctor on Monday, blood work was done and a tentative diagnosis was made. I waited for the test results, and was told that I had to take an entire week off work, no driving, and no going to the gym. No exercise for a week, I have never done that in my entire life.

I asked for something to help me sleep, I hadn't slept much in 10 nights due to the constant throbbing of my head, so he prescribed Ambien. Vicoin in the day, Ambien in the night, no exercise, just laying around with a headache, not even able to sleep much.

I actually slept 10 hours with the Ambien, although I do not feel as though I slept, I am sure my body needs the Ambien right now, but I don't remember my dreams, and don't remember sleeping, I don't feel rested.

I am writing about this because it makes me realize how important my health is to me. I take it for granted, and I think many people do. It shows just how important it is to get out and do some sort of physical activity every single day if you are able.

Me? I spoke to my Doctor and he has referred me to a neurologist. He wanted to make sure I was home and not working (I have been sneaking in work here and there though). It sounds like I will be fine, it will just take a bit longer and I am just waiting to feel whole again. I would like to get back to work and I am really looking forward to getting back in the gym, I have a new sense of excitement and I know I have extra weight to lose just from the days of "doing nothing".

I have reviewed my training log, changed up some things. I will be incorporating a new cardio regime into my days to help speed the fat loss. Weights in the morning before work, then kettlebells or plyometrics after work.

I have a set back, but nothing that I cannot deal with. It just means I have to make up for a little lost time, but I am not giving up.

I will never take my health for granted again, I will approach every opportunity as if it were the last.

As coach Dan John would say: Never Let Go.

Back to Reality

 

It has only been one week since my competition, and I have already gained 11 pounds. Now I know a lot of that is glycogen in my muscles and water retention from all the sodium, so some will quickly fall off. It is emotionally and psychologically difficult the first two weeks. A competitor will go from looking ripped, fat free, tight, tan and simply beautiful to looking like an average person in just a few days; however it is really hard to accept.

I think it is very important for others to know how hard it is to achieve this look, not only the weight training and the diet, but the emotional difficulties. If it were easy, you would see a lot more people walking around like this everyday.

It is not possible to hold the "competition" look for long, I suppose that I could hold it for a bit, but it would be a struggle. One of the incentives that allows you to even carry on each day is the fact that you know once the competition is over, you can live like a regular person again.

I completely let loose for a week, and that means I allow myself to eat and drink whatever I wish, so of course my body soaks it all up like a sponge.

My stomach was tight and flat a few days ago, it now jiggles and is round, I am still amazed how quickly it transforms!

The other night I was reading a fitness magazine, and the "pro" bikini competitor said she was 118 competition weight and 120 off season. This is the kind of stuff that upsets me and it makes people everywhere feel like failures. The "pro" is not being truthful, we all fluctuate a few pounds, so why is she making it sound like her weight doesn't fluctuate between seasons? I have never met anyone who competes who doesn't add several pounds in the off season, that is the only way to add muscle and maintain sanity.

In a couple days I will go back to my diet and I will stop drinking again, save an occasional glass of wine, and I will then drop a few pounds, as I slowly adjust I will mentally accept my new body, a "real" body that is still fit and healthy.

I actually think I look best right in between, not my thin 120 pound competition self, and not my current 131 pound soft self, but right around 124 pounds. I have some curves and muscle, but not much fat. I should be there in about three weeks I think.

I have three sizes of clothes in my closet because of this process, so I never need to go buy new things, I just move into the next size up or down.

This is when I start getting excited about lifting again, as you must take in more calories to build muscle, although to add lean mass and not just fat mass, those calories should be from healthy foods, not junk. I am training hard, and plan to train my legs three times a week to grow my quads. I have been reading and studying, and I know I can do it.

I just need to remember the same thing I tell others:

"It's the journey, not the destination, enjoy the trip"

Korean Bath House

 

I spent some time at the Korean Bath House again on Monday, you can read more about it in my post in May called "Korean Bath House". If you haven't read that one, please do as it would help explain the entire process of this unique experience.

The picture above is the "menu" of services in the lobby listing what they offer.

The baths were very calm today, it was later than usual, and a holiday so the clientele were mostly older retired women, I guess everyone was out of town. I made sure that I asked for Sue again, she makes it so enjoyable.

I soaked in the jacuzzi for quite a while, and only went into the steam room for a very short period, I don't want to sweat out all my hydration right now.

I feel so comfortable here, all the women walk around naked, totally relaxed. There aren't many places where this happens, where even strangers feel like sisters, women always seem to be competing with each other for some odd reason, when they should be allies!

When my appointment rolled around Sue called to me to bring my ticket. She immediately asked if I won lots of money at my last competition. Now it's a bit difficult to have a conversation as I speak no Korean, and Sue speaks very little English, but we manage. I explained that they don't award prize money, but I did win a trophy.

She had me hop up and lay face down on the wet table, and started off by smacking my bare butt then letting our her loud, gravely, belly laugh and the scrub began.

Sue told me I was in much better shape than in May, and I think she was referring to my neck and shoulders, which were incredibly tight when I saw her last. As she was scrubbing and scrubbing away, she said my skin was very thin and asked if it was painful. I don't think she meant the fact that the skin was thin could be painful, I think she was referring to her scrubbing and having no fat underneath to cushion it.

I was glad to hear this as right now I do want "thin" skin. When you are getting ready to compete, you want all of the subcutaneous fat gone, so if you pinch the skin on the back of your hand, you will know what your skin should feel like all over. It is indeed an odd sensation.

And it doesn't hurt any more than it usually does when she scrubs off three layers of skin!

After my scrub and then my massage and face mask, she hosed me all off with hot water and then applied quite a bit of acupressure with super hot towels all over by body, I guess she didn't feel the need to beat me up like last time as my neck was fine.

She finally washed my hair, I was so relaxed and smooth, a wonderful session. She stood me up, tweaked my right nipple then let out her trademark belly laugh, gave me a thumbs up and said "go win more money at your competition!"

I laughed as I slowly walked out, naked to the world and feeling so good and ready for my show!