Find Your Passion

What is your passion? Is there something in life you love to do more than anything? There must be. It could be reading, watching movies, riding horses, building models, so many things.

When we start out as children, everything holds delight for us, a crumpled piece of shiny paper, an old cup, a measuring spoon. Kids can play with things for hours.

Children can make fun out of nothing.

As we grow, our toys become more advanced, we tend to hide our enthusiasm, we act bored. Maybe we are bored.

What did that to us? Who made the rule that says adults need to act responsible, respectable and "act their age". You go to work, come home and make dinner, read the mail, watch a little TV and on weekends clean the house and run errands.

I don't see "have fun", "explore passion" and "LIVE" anywhere in that equation do  do you?

I make a point of getting up everyday and planning to have a great day and feeling like I am ALIVE. I know there will be  things that may not be pleasant, but I always make sure I first plan to fit in what pleases me, what makes me feel passionate, what makes me feel alive.

I am sure you can guess what that is.

My weight training

My work schedule has been carefully orchestrated so I can go to the gym when I feel most productive, and I can leave on Fridays at 11:30 a.m. to train with Roy. I am best early in the morning, I am one of those seriously obnoxious morning people who actually even looks good when they roll out of bed, you know, even the tousled hair doesn't look bad. 

I actually wake up a bit before the alarm goes off and peek under the leopard print bandanna that covers the light of the clock, to see how long I have. Do I get up and use the bathroom now or have only 5 minutes left till the alarm sounds? 

It is my opinion that we will allocate time to what is important to us, so when someone tells me they don't have time to work out, I usually don't believe them. If they told me they don't MAKE the time to work out, then I would believe them.

I cannot make you passionate about something, only you can do that for yourself. You need to discover what makes you want to live every day. You need to decide what makes you walk around with a huge smile on your face instead of a frown or furrowed brow.

Your passions will make you irresistible and interesting to people. Once you find your groove and just go with it, do what you like, don't worry about what other people think, all of a sudden, the world walks with you, along side, trying to grab your attention; instead of you walking in the world as an observer.

I am feeling good right now, I think I say that a lot, and I mean it. Today I am feeling especially good though. I have made a change.

I am now training twice a week with Roy Ganju at BodyComp Personal Training Gym. I had been training with him once a week, so this is double the fun! Actually it's not always what I would call fun, but I enjoy it and love the results I see.

I just got home, it is evening and I had a bowl of soup after training legs with Roy. I feel strong and pretty much invincible. I think I look darn good too!

There was a time when I trained with SC three times a week, but it was a very short period of time, for a specific program we were working on, other than that it has always been once a week. 

Talk about excited!

So we can hit the legs one day and the shoulders another. At least for now, then after my competition maybe we can make it three times a week! 


This also allows me to get some more cardio and stretching in on Wednesday mornings, since I will see Roy in the evening.

Today David said my legs look more muscular and better than he had ever seen...he was referring to my recent picture on my blog, then he looked at them in person and said "yup, looking good!"

Find your passion!

German Volume Training

What a back huh? I think it shall be a bit sore tomorrow too...Today was day two with Roy, my new trainer, owner of BodyComp Personal Training Gym

I had so much fun. I love weight training, I love new things, I love adventures.  I told Roy I wanted to gain mass, I want muscles. I know a lot of people look at me and think I already have them, but I want bigger, more defined muscles.  Not "bodybuilder" type, I don't care for that look, nor do I want to take the drugs that so many of them do.

I want to lift and lift heavy. I want to be better than ever, and to me, "better than ever" means strong, lean, ripped. 

I can do it and I WILL do it, there is no doubt in my mind.

I have Charles Poliquin's Book called German Body Comp Program and that's what it's all about. High volume, lots of Time Under Tension. Look at all my tabs on the side marking important spots!

I see so many people in the gym, mainly men who swing weights around, or their bodies, they really aren't doing much as far as altering the composition of their bodies.

You really need to ensure the muscle is under tension, that's why the eccentric is so important. The lowering part of the "lift". It takes effort to lift but more effort to lower that same weight (even your body weight) in a slow, controlled manner. I was taught this a long, long time ago.

Swinging is fine for sledgehammers, Indian Clubs and ......well, you know.

Fridays are even more spectacular because I get off work at 11:30 so I can get to Roy's by 12:00 and change.

Today he was still testing, getting to learn what I can and cannot do. I am not sure if he is impressed or not, but that's not the point as long as I am impressed with my own accomplishments.

We (and I use the term quite loosely) did dips and chin ups, super set them. That's almost all of it. Set after set after set. Then more, I lost count.

Followed by something he came up with and it is going to kill my quads I know, I can feel it already. These I would not have done on my own, at least not after the first set, that's how brutal they were (don't you love it!?)

Foam wedges under my feet to elevate the heels and I did half squats, lowered all the way down, very slowly, "ass to ground" would be the most polite way to say it, then up, but only half way, then back down. For a minute which doesn't seem like much, but just try it.

Oh and make sure you are clutching a 15 pound med ball to your chest and staying upright and do at least 4 sets, maybe 5.

Let me know how it all works out will you?

Just when I thought we were finished we decided we would pull the Sled Dawg Elite by the big 20 foot long, 3" diameter rope and then push the sled back. Just to start all over again.

I have no idea how much the thing weighs, but it had a 45 pound plate on it, I was pulling it towards me by the huge, white thick rope and once it got to me, I bent over like this guy and pushed it back, Roy said my rest was walking back to the end of the rope. After the first set I heard him sneak a plate on it and I called him on it. "It's only 5 pounds he said", and it made a big difference, he didn't even try to sneak on the next plate, he just plopped it on and smiled.

At one point he had a grin on his face and said "I need to get a video of you doing this on my website! Your arms have veins popped out all over them as you pull the rope!"

I am totally into it, film away I say! 

Did I tell you he has a huge truck tire in the corner too? Can't wait to do something with that!

We talked a bit about our plan for next week, deadlifts! I showed him my straps from IronMind, he liked them, everyone does.

I walked out to my car to load up on some simple carbs and a little protein; BCAA's, Vanadyl Sulfate, Kre-Alkalyn (my usual after training supplements).

I felt like I had ingested drugs (and I don't mean the supps I just took, I mean mind altering psychotics) I felt wonderful, alive, healthy, strong, accomplished.

And then went grocery shopping, what a woman!

Hurts So Good!

Hurts so good, come on baby make it hurt so good! Sometimes love don’t feel like it should, you make me hurt so good!

Ah, the results of training with Roy. I know, I am a very intelligent woman. I know that just because a muscle hurts doesn’t mean you have actually started working it so it will grow, and at the same time, I know that pain is not necessary so that you can induce muscle growth.

Ah, but it feels so good! You must watch and listen to this video! You see, music moves me. You can easily tell my mood, my thoughts, and my energy by my music, so to understand how I feel as I am writing this; you need to watch this music video. So I have it here at the beginning instead of the end.

Its 3:28 minutes of your life……


(Email subscribers will need to navigate directly to the blog to view the video below).

Friday I met with my new trainer, Roy. He assessed my mobility. And found lots of tightness, who on earth doesn’t have tightness when they wear 4 inch heels to work every day?

He asked what I wanted to work on, I mean, I am already fit, it’s not like I need a trainer. “What do the judges tell me I need to work on” he asked?

Quads- They never get big enough. I am glute dominant, I have a great butt and always will, it’s genetic, I need the quads!

He did various things to stretch and test, watching patiently.

We warmed up by pushing the sled….(YES a sled!)

Front squats. But low, low, really low.

Lunges, low and deep, not as I usually do.

Glute Ham raise

More sled, pulling this time.

I felt great afterward, rejuvenated, strong, triumphant, as I always do after a great session!

Home to then have a manicure and pedicure. I think I fell asleep in the chair.

Saturday? The soreness was unbelievable! I told Roy that my quads were my problem area- well he hit them and he hit them hard!


Sunday? Still crying, but I rolled on my foam roller and trained shoulders like a champ!

Am I happy? Oh my goodness, the endorphins are like a drug I would pay big bucks for if I had to- but I have Roy, I have my training, and then the simple pleasures of water and food after!


I feel like I have laid dormant for a year, like a thick, mature rhizome, ready to push through the earth. I am so, so very high, It should almost be illegal!

New Trainer

I have been without a trainer for a year now. Previously I worked with two at once! One for strength, one for Figure. They were often at odds as to what they believed I should be doing. 


I worked with SC (Strength Coach) for about three years, maybe longer, I enjoyed that more than anything. Every Friday I would leave work early and would hit weights so heavy, sometimes my whole body would shake.


I would work with FP (Figure Pro) leading up to competitions, and since I was doing three a year, that pretty much covered the year! I would see her on an evening after work, we did mindless weights (even she said that), but she was great at assessing what needed work. 


I stopped training last year and was on my own. I have decided it is time to find a new trainer, one who meets all my criteria.


I went to meet a new trainer after work on Monday, so we could talk and decide if we might work well together. I already sent him my list of requirements, down to the only day and time that I could train, none of this silly "jumping around stuff", just pure heavy weights, muscle building only, I am looking to add mass, as much as naturally possible, and he was in agreement.


I told him "I don't need to lose weight, I don't need to lose fat, I need to build mass, get big and ripped!"  He said that training a figure competitor would make it very interesting.


He doesn't train at my club, he has his own facility and has completed courses through the Poliquin International Certification Program (P.I.C.P.) and the BioSignature Modulation Program. That's how I found him, browsing through the list of PICP trainers listed on the Charles Poliquin website.


I showed up Monday evening at about 7:30, the facility is located in one of those small industrial type areas, where you will find lots of auto body shops, and small manufacturing shops, the kind that is a long driveway, with roll up garage doors, all in a row.


I drove down the end of the drive, not much open at this hour, so I looked for an open garage door, and there it was, with a nice Ducati parked right in front.


There were two trainers, and two clients, nice! The place has just about everything I could want, a dual cable, one power rack, glute ham raise, lat pull down, dip bars, back extension, kettlebells, lots of free weights, med balls, some benches, a huge trampoline, mats, a heavy bag, a sled and big, thick ropes. In other words, not a bunch of sissy machines, my club has plenty of those (and I do use some of them depending on my training at the time).


I sat on one of the big thick mats, occasionally talking but not much. Roy said I didn't look like I had been off training for 4 weeks, I told him that he should have seen me 4 weeks ago! ha!


I watched Roy train, watched how he treated the client, and liked what I saw. He was calm, thinking, watching, paying attention, taking notes, speaking when necessary, but not much. He was working on a full body workout, not what I want but his client was training for fat loss, he said his plans for me are very, very different. That is good, you really can't gain a lot of mass by doing full body, dynamic workouts, and he agreed, it would be heavy weights, body part splits just as I am used to. He understands I want to gain muscle mass, I don't like group training and circuits, that's not real training in my eye. He understood completely.

We talked for about a half hour afterward, about my goals, my needs, and diet.  We talked about supplements and sleep, he seems to know quite a bit but at the same time was very interested in how I maintain such a low body fat percentage all the time!  He asked if I do a lot of cardio? (NO!), do I take fat burners  (NO!) ....hmm, how do I stay so lean? I started just rattling off how and I forgot how completely natural my diet has become in my everyday life.


What I liked was he considers the whole person when training, it's not just the weights or the diet, but your sleep, supplements, energy levels. 


He told me about the fat measurement of the subscapular, if it is at 8mm or less, then I am probably naturally lean and can eat carbs till the cows come home, and not gain a lot of fat. If it measures at 10 or higher, I would be insulin sensitive and starchy carbs would not be a good thing for my body.


I told him that I have my 9 site bodyfat measurements on a spreadsheet for over the past year, I would check it out as soon as I got home. Yes, I have it from March of 2009 to September of 2010, last time I think I saw SC and he checked it. My subscap? Went up to 8 twice, and the rest of the time low as can be.


Want to see the measurements?


Kristy Body Fat


He said he was a little scared when I explained how I broke my rib, I am not sure if that was because he thought I might injure myself again, or I was just a bit too aggressive. I assured him I am fine, I had a DEXA scan not too long ago, I have the bone density of a 27 year old!


We agreed to start with a month. I will show up at noon on Fridays (today, first day!) and he will start by testing my max in lifts, lower body today, upper next week. He will write a program, increasing weights weekly.


Last piece was to change my work hours, once again to fit my training. Thank goodness I have a very supportive supervisor! Fridays, now I work 7:30 to 11:30 so I can get there on time. We will see how it goes, I am looking forward to it.


Watch out world!

Training that "Fits"

Do you walk into a shoe store and sit down and tell the salesperson "give me shoes I will like that make me look taller and slimmer"? And then you expect him to bring you exactly what you needed, the same shoe he would bring everyone else?

No, you probably go find some shoes that you like, then ask to try them on, and feel how they fit, then decide if you like them. Maybe you don't like them, maybe you do. They need to fit just right or you won't buy them.

You need to do the same with a trainer or a training program.

I like to watch the trainers at my gym, I think might learn something. Unfortunately, more often than not, I only learn what not to do. Not every time mind you, but quite often.

Most of them stick to the same old thing time after time. In fact, I see some who have all of their clients do the same workout! Can you imagine? Obviously that isn't tailored for the clients is it? It is tailored for the trainer's convenience. How can any trainer even think that the same workout will be appropriate for different ages, body types, skill sets, goals?

Then there are some who never leave a small patch of padded flooring, they always have their clients use a ball or a mat or those plastic discs or some other gadget that basically does nothing, and he stands there talking. I haven't seen changes in his clients in over a year.

When you decide to hire a trainer, you first need to get an idea of what your goals are so you can actually articulate this to them. Then, you need to interview them and ask what they would do to help you accomplish this goal.

Do you need someone who will push you and be with you? Or do you need someone to teach you proper form? Do you just want someone to spot you? Do you even know what you want? You have to be able to tell them what you expect if you are expecting anything from them.

Talk to some of their other clients, ask them what they like about their trainer and what could use improving.

I talked to a woman the other day who is overweight, by more than a few pounds. She said she hurt herself doing plyometrics that her trainer instructed her to do. A trainer has no business telling an overweight person to do box jumps or squat jumps, obviously they will get injured.

If your trainer tells you that he or she can help you lose weight and gain muscle at the same time with their expertise, question it. If you are not in an "elite" category already, and first need to get down to an average body fat, they are handing you a pack of lies.

We all want to lose body fat and gain lean muscle mass at once, and it is possible, but extremely difficult and it takes years of training and experimenting with your diet to find the exact program that works for you.

Your average trainer at a gym most likely cannot do this for you, you will need a qualified nutritionist, one who specializes in athletes.

While training is vital, you will not show gains without proper nutrition, all the time. You cannot out train a bad diet!

Some food for thought.