Posing

I have a posing coach now; I am so excited to have connected with her. She has been competing for years and started in Figure, then went to Bodybuilding and most recently has been competing at the National level in Women’s Physique.

We met Friday at 24 Hour Fitness, not my gym but one of the gyms she trains at. The place is packed with people, “cardio city” and it looks to be quite the pickup scene.  We went straight to the group fitness room.

I told her I know nothing, I am a newbie. Well, not really. I have competed in Figure for several years, I know how to pose, I know the language, I know the drill. But I don’t know the ins and outs of Women’s Physique. I don’t know how to pose (the turns and comparisons are different); I don’t know how to do the mandatory’s (I did meet with Steve once and that was a great start, but I decided that I needed the advice of someone who actually competes in Physique);  I don’t know how or what to include in my evening routine.

She made it crystal clear. We started with the front, side and rear turns. She was very patient and moved my legs and feet ever so slightly, I mean inches, just to get the legs to look right. She explained what to flex and what not to flex. She told me about how to come in softer if I want; the judges said I was too hard so coming in lean but soft should be a piece of cake. She even clarified the routine- I had thought that I had to have the mandatory poses included, but no, it’s a display of my physique, set to music, it’s a celebration of my hard work, I can do what I like. This changes everything, everything.

We posed and talked for an hour, I had a fantastic time. Not that posing is “fun”, in fact, posing for Figure was never like this. Physique is actually going to be hard work! I would start to cramp after a very short time, it was so different! We laughed about it when I told her that, then I said “and what on earth does Bikini do anyway???!!” Peals of laughter from both of us ensued.

Meeting with her finally made it all hit home, this is going to be a reality for me.  Although I had committed to competing in WP, it hadn’t seemed real, there wasn’t enough change and I wasn’t learning anything new. I have certainly added more mass, and need to add more, but the posing and routine are a huge piece of it all and that piece of the puzzle was missing; it’s all falling into place now.

We set a date to meet again in two weeks, I would practice every day, and she would know if I did or did not. I drove home, feeling high as a kite, I was so excited.

Then it was dinner out with the family, David, Tom, Cooper, K.K. and Heidi. It would be our last meal together until Thanksgiving, that is, if Cooper comes home from Chico State then.

In the car on the way to the restaurant I texted Roy- “Filet Mignon or Prime Rib?” “Definitely Filet” he said. “Martini or no booze?”  I asked. “I have heavy squats first thing in the morning and then work all day.”  “No booze” he replied. Yes, just as I would have done, but sometimes it’s good to get affirmation.

I told him that I didn’t think I could do several sets of squats at more than 135 pounds on my own, so I would just add reps and/or sets, and then Wednesday when we meet we will improve upon that.

When I woke I had a new sense of excitement. I was glad I adhered to my plan of eating a healthy meal and no alcohol, I felt rested.

I was tight, I have been battling the tightness for months now, after the glute/hamstring issue it seems to be my I.T. Bands and hip flexors, so it means I need to stretch and warm up quite a bit, but I know this so I plan my training accordingly. I set a personal goal of performing one extra set of squats, and when I set my mind to something, nothing can stop me, nothing.

I did my warm up sets, many of them and then my squats at 135 pounds. 6 sets with the following reps: 5, 9, 10, 10, 10, 10 for a total of 54 reps. I looked back in my log and found that on Wednesday (on my own) I did 9, 9, 9, 9, 10 for a total of 46 reps. I just completed 8 reps more! I let out a huge yelp of excitement.

For the first time that I can recall, I started to feel nauseous; I had pushed myself to the point of almost vomiting.  I didn’t though; I sat and sat, and rested, waiting 8 minutes for it to pass before going on to the Hack Squat. I know how long I sat because I use a stopwatch when I train.

I was high, I felt like I was on top of the world. I enjoy this so much and many people cannot understand why.  I celebrate things like this, it means so much to me, and it makes me feel complete as a person. I cannot explain why.  

A friend recently told me that I made others feel that they cannot live up to my standards. I was hurt; I certainly don’t go around telling people things like that.  I don’t ridicule people for drinking alcohol on a daily basis, eating junk food or not going to the gym, that’s their choice and I really don’t care, it doesn’t impact me.

The more I thought about it, the more I realized that what I do does take an amazing drive that most people don’t have, but that isn’t anything that I should be ashamed of, nor should I apologize for it. In fact, I should be proud of it and I am, very proud of it. I don’t force anyone to read this blog, I don’t offer diet, nutrition or training advice unless they ask for it. I decided that I cannot take responsibility for what other people feel and I cannot own the comment. It’s unfortunate that my actions make him feel that way, but I cannot change that. It reminded me of a quote.

“No one can drive us crazy unless we give them the keys”

I shall keep on pushing myself; keep on pushing the limits, challenging myself and celebrating my successes. I will shout it from the rooftops, but I will be sure to refrain from sharing my celebrations with others unless they truly want to share them with me.  I have numerous people who tell me I do inspire them, and I hope to continue this. I will remember to thank those who support me, such as David and Cooper as it certainly isn’t easy for them to live with me and my unusual diet and schedule. And I will keep writing,motivating, and inspiring others.

Lift Strong!

Motivation

“Nobody thinks of themselves as sexy, really. Some days you go, 'Hey, I'm not doing  too bad today.' But if you try and be sexy, you'll never be sexy.”

~Jennifer Aniston

“Quirky is sexy, like scars or chipped teeth. I also like tattoos - they're rebellious.”

~Jennifer Aniston

“Do I consider myself sexy? I all depends on the way I'm feeling. When I'm happy inside,  that's when I feel most sexy." ~Anna Kournikova

“I can make a scene that's not supposed to be sexy, very sexy. It's a power you're  born with. It's not a physical thing, it comes from inside. It's all in the eyes.”

~Tara Reid

“No matter what a woman looks like, if she's confident, she's sexy."

Paris Hilton

“Sexy at the millennium means having a solid sense of self but never taking yourself  too seriously.”

Rebecca Romijn Stamos “I like someone who is a little crazy but coming from a good place. I think scars are  sexy because it means you made a mistake that led to a mess.” ~Angelina Jolie

Momentum

Momentum, it’s an amazing thing. So is the power of the mind. I have said it over and over, weight training for me is a mind game, pure and simple, and my attitude and thoughts determine my success. I wonder if everyone thinks the way I do. I don’t believe so.  I have been told by most everyone who knows me that I have a drive, a desire, a mindset that is so different from anyone they have ever met.

The word “crazy” has been used.

Maybe I am? Maybe I am just more in touch with my own mind? Sounds kinda crazy….

I go through periods of exuberance and “up” days and then I also have my own days of self doubt and feelings of being less than accomplished.  For the last couple months I have felt like I have not been “where” I want or need to be, at least not physically.

It all comes down to my head once again.

I am not dieting for a competition, yet I want to look like I am….do you see a problem? I also want to gain muscle, and I have been, I am adding lean mass….do you still see the problem?

When I am on the stairmill, or when I walk my stairs at lunch (no running till my hamstring heals), I think about these things, what can I do to accomplish my goals, to feel good about my physique, and yet still enjoy life?

It’s easy when I am prepping for a competition, there is no question about it - it’s do or die. But when I am not, it’s a lot easier to slip here and there, time and time again, and it all adds up.

I decided there are several things I can do.

First- I need to stick to my “diet” except on occasion. I have been enjoying wine on weekends, and that makes my skin look loose, seriously, I tighten up when I haven’t had alcohol. And I am not talking about binge drinking, I am talking a few glasses of wine, any more than that now and I fall asleep.

I need to stop dipping into the bag of nuts. I keep a huge bag of raw almonds in my office; I eat them with certain meals. I can easily consume 5 of them, several times a day. That’s lots of extra calories. Sure- they are “good fats”, but nobody will look good eating too many calories!

I need to stay away from peanut butter and chocolate. Yes- I am back on “crack”- that peanut butter has got a strangle hold on me….I buy small dark chocolate disks at Whole Foods, they are the size of a nickel. I dip one or two…or three into peanut butter…oh my goodness……

I need to eat better dinners. David and Cooper like to have dinner with me, eating the same foods. But their food is not the food of the gods, Adonis it will not create. Oh I never eat their pasta, their rice, their potatoes, I can eat some of it, but there will be days that I really shouldn’t, like on the “rib” night, or the “super fatty fried in butter rib eye” night.

I need to realize that I have a well developed, proven, and effective meal plan for myself. I should stick to it.  So, I stopped all the snacks, they really add up. I also decided to eat my regular evening meal. When I train at night that would be a whey protein shake with a very small banana blended in and when I don’t train at night, it would be egg whites (1 cup) and some lean meat (2 ounces) and a whole bunch of vegetables.

One day later I look tighter. That’s all it takes, one day of eating right.

Wednesday morning I was at the gym, usually I would walk on the stairmill and train calves since I would meet Roy after work to train. He was out of town so it was squats on my own. I can do that, I do it every Saturday, but on the weekend I get to sleep in a bit longer and I have lots of time. Wednesday it was up at 4:00 am and I only had 1 hour and 10 minutes at most to train.

I have been super tight, I stretched a lot, I warmed up quite a bit, I took my time. It was 5:20 before I could even start with real weight, 135 pounds. 4 sets. 9, 9, 9, 10. All the way down to the ground, knees out, they have been buckling in as I ascend.

I finished with the hack squat, it was a great session.

In the locker room as I gathered my things I watch a woman step on the scale and stand there, staring at it. I said to her “You do the same thing I do. You get on the scale and stand there, just waiting for the dial to move to a lower number, you stand and stare, but it never moves huh? “

She laughed, we both laughed. Then she said “Yeah, but I don’t look like you when I get on the scale!”

She looked fine, but she was right, I did look good. That one day of sticking to it made a difference. It set things in motion, my head felt better, I felt on track, it gave me the mental boost I needed for another day just like the last. It created momentum for me to meet my goals.

Friday when I met Roy he said “You look leaner, did you start a diet?” I explained “sorta.  I basically quit snacking and was sticking to my diet, my healthy, clean diet. I tighten right up when I do that, I am down two pounds and that’s all it takes to make a difference in how I look.” I told him I just cannot stand being this “chubby”.

Both of those comments helped to create a momentum to keep me eating clean, to make me stick to it and not waver.

It got me thinking about creating momentum in the opposite direction, the direction none of us want to travel. One bad day can spiral into another and another and another. The cycle needs to be stopped. It’s easy to say “Oh well, I blew it yesterday, so what’s the difference if I do it again today?” it’s like saying  “I am five pounds overweight already, what’s the use in even trying to lose it?” That thinking will screw with your head, it will ensure that you do not succeed, don’t let that happen to you.

Remember that changes may take time depending on where you are and what you have been doing and for how long. If it’s a couple days of eating poorly, you will bounce right back. If it’s a couple years, or even centuries, it will take longer, but you will succeed, if you have the right mindset, if you can get the momentum going.

Remember- you have to start to finish.

Hurt Hams, Grateful Glutes

Yes the hams are still causing me a problem, but I start physical therapy in a week. At this point it's more mental than physical I think, at least it's hard for me to push myself, I have this horrible fear of tearing something and causing even more damage. I can feel the hamstring "pull" when I try to train, and it's bound to pull for a while, I just need to get past the fear and realize that.

Below is the standing work station I have for my office now, it is sitting outside my door, waiting to be assembled and moved in, my desk is way too heavy for me to move it on my own.

My doctor believes that sitting for long periods of time is causing me to have tight hip flexors and it is shortening my psoas. That, and then the contracted glute muscle seemed to have contributed to the hamstring strain I am now dealing with. 

Here is a very interesting article that was in the San Francisco Chronicle called "Firms take stand against sitting" describing the exact situation I am up against and how other Bay Area Companies are moving away from traditional desks and incorporating these standing work stations. You may want to consider one for your office or home!

I have been walking my stairs at lunch, taking them two at a time and this seems to be working my quads more than my hamstrings and glutes. When I would run them, I would need explosive posterior power, it's funny how the same exercise is changed so much by walking instead of running.

As you can see, the glutes, hamstrings and quads have come up, they have all increased in size and I have been able to maintain a reasonable bodyfat level. This area (hamstrings and quads) is one I have been working on for quite some time, I have naturally lean legs, this is considered by some a blessing, and by others a curse - just depends on how you look at it (I say it's a curse).

Before I hurt my left hamstring I was training them twice a week - heavy. I have to do that to make them grow, and as soon as I get clearance and can psych myself up, I will start back in. In fact, today I actually jogged to the Event Center to walk my stairs, and I had no pain. Of course, anything can change tomorrow, so I will need to assess how I feel when I wake up. 

Roy and I have been hitting the glutes since we need to avoid the hamstrings! Now, they are connected, so the hamstrings will be trained when training the glutes, but we can target specific areas and avoid specific areas. 

We are doing single leg hip thrusts,  and back extensions on the roman chair, both with weight. The hip thrusts were hard at first, in fact we started with only bodyweight as it pulled on my leg and my hip flexors were so tight, but on Monday we were up to 12 reps with 60 pounds, I have an Olympic bar across my hips with weight added. Thursday we add more weight, he said it all looked way too easy for me.

The back extensions are 12 reps again and I am holding a 35 pound plate, squeezing the glutes at the top of the movement. This hits the very top of the glutes.

I was a bit worried that my glutes would just "deflate" if I couldn't train hamstrings,  I really do prize my high round glutes and at the age of 51 have to fight tooth and nail to keep them where they are, so not only just maintaining status quo is difficult, but even more so is improving them!

But thank goodness I was wrong, we are progressing right along, glutes are fine and the hamstrings are getting some training, and that is what is needed to allow them to heal, there is nothing more that I can do except be patient, go easy and keep working them gently but consistently.

I think we are doing a fine job, what do you think?

Turkey Tikka

Dieting, or “eating clean” as they say can get rather…boring at times. It doesn’t have to be though; you just need to use your imagination. Spices are your friend, they add nothing but flavor and the possibilities are endless!

A couple weeks ago I was chatting with Roy, or rather texting. He sent me a picture of his food, it looked wonderful! I asked him what it was and he said “chicken in spices and yogurt”…hmm, I can do that, low cal and delicious!

I asked him to get the recipe- he sent me this:

Not a lot of detail huh? But that’s ok, I can deal with that! As I say over and over, “Cooking is an art not a science”.

I made a change though, something else I always say “Rules are meant to be broken, they are merely guidelines for people who can’t figure out life on their own.”

I used turkey tenderloins! Ha ha ha!! I just happened to have them and I am also not a wasteful person, so I use what I have on hand.

I was home for the day; Cooper had his wisdom teeth pulled so I had time to putz around the house. Not ever having this dish, and only hearing from Roy that he enjoyed it, I just used my imagination as to correct measurements.

This is what I used, if you know anything about Chicken Tikka, feel free to let me know how I did!

I assembled my ingredients and this is the beautiful pallet of colors and spices.

I then smashed it all together to make a thick paste, sounded like the right thing to do.

I added in the Greek yogurt and again mixed it well to incorporate all the spices into the yogurt.

Then I added the turkey that I had cut into large pieces and made sure it was all well coated. I snapped a lid on it and put it in the refrigerator for two days. It was only supposed to stay for one, but I forgot about it! 

Roy said to bake it at 350 degrees and cover it with foil so it stayed moist.  I texted a picture when it was done and he said it looked right to him.

About that time I decided I should write about it so I asked him what it was called. He said: “Well, if you ordered it in a restaurant it would be called Chicken Tikka.” I laughed hysterically; I have seen the name many times and was always interested as I like the name.

Doesn’t Turkey Tikka sound better?

I like it, although I have no idea if it tastes like it is supposed to. It is mild, I was expecting something a bit spicier, so I added some sriracha sauce after I warmed it up to eat it, this was quite tasty.

You can serve this with any cooked plain green vegetable and I found it delightful with sautéed mixed cabbage (I have been eating a lot of that lately). If you eat starch then a sweet potato or brown rice is good also.

Motivation

"The key that unlocks energy is desire. It's also the key to a long and interesting life. If we expect to create any drive, any real force within ourselves, we have to get excited.'

`Earl Nightingale 

'You can give in to the failure messages and be a bitter deadbeat of excuses. Or you can choose to be happy and positive and excited about life.'

`A.L. Williams

'Dreams get you into the future and add excitement to the present.'

`Robert Conklin

'Money was never a big motivation for me, except as a way to keep score. The real excitement is playing the game.'

`Donald Trump

'Get excited and enthusiastic about you own dream. This excitement is like a forest fire - you can smell it, taste it, and see it from a mile away.'

`Denis Waitley 

'It is always with excitement that I wake up in the morning wondering what my intuition will toss up to me, like gifts from the sea. I work with it and rely on it. It's my partner.'

`Dr. Jonas Salk 

Dip Belt

Helpless is not attractive. I see so many women who think that looking cute and helpless, along with dumb and incapable is the way to be. Really? Come on!

I like being self sufficient, resourceful, street smart and calculating. I lift that way too. 

That means chains, leather, big plates, sweat, scraped knees, chalk, callouses and loud music. While I love my friends and family, I pride myself in the fact that I can manage just fine on my own. OK...I have some issues. I won't go near a spider and I have no idea how to change a tire. But I don't need to know, I am a VIP at AAA! In fact, I got a letter from them saying I had called for their free towing and roadside service just a few too many times in one year, so I should just keep that in mind. LOL!

I do pull ups and chin ups a lot. They are one of the reasons why I have such a great back. Pull ups are a fantastic way to develop the entire physique, they are in the same category of squats, deadlifts, sleds, lunges and Glute Ham Raise. They must be done to create a killer physique. 

I recently started to use a dip belt to add weight to my bodyweight for pull ups. I don't use the "assisted station", I use a squat rack or the dual cable station, they both have various hand grips for chins and pull ups.  You will probably have to start with an assisted machine, but someday, you gotta learn to walk on your own.

Gold's Gym has one old, worn, heavy dip belt and I cannot always locate it. That's frustrating when I need it. It also happens to weigh 4 1/2 pounds, that's heavy! I was venting to Roy one day and he said he would order one for me. I picked a leather one because the fabric ones are scratchy on my hips. I had to call Harbinger to ask the weight of this belt, and the woman on the phone said I was the only person who had ever asked such a question, she had to call me back. This one weighs 2 1/4 pounds, perfect!

Roy gave it to me a couple weeks ago, better than flowers in my book! 

It was stiff though, no one wants to walk around in new jeans, new shoes or a new dip belt so I researched how to soften the leather. All the sites said to rub it well with alcohol, then rub in Vaseline. 

I laid it on the kitchen table and rubbed in the alcohol, the black started to come off on the cotton ball...David decided he would take over.

David is explaining his technique to Cooper- he is using a special cream to soften and condition leather, he just happened to have it in the garage. 

You  can see he is having a lot of fun with my dip belt! Probably more than I will.....

To the left you can see the espresso machine I got at the auction, the old World Gym in Santa Cruz. The grinder is hidden to the side. It's a lot bigger than I originally thought, it took me a couple weeks to find the right size island to put it on! 

He took so long I got bored and walked away and returned later, the smell was awful! 

Apparently he has done this before, not sure why, it certainly wasn't for a dip belt! I told him I should scratch off Harbinger and replace it with my name in pink with a  skull and crossbones and some rhinestones! 

But look! Look how soft and pliable it is now! David did a great job, I cannot wait to use it this Sunday for the first time, and if you see my belt on the floor at Gold's better ask before you try to use it!