Tag Archives: competition Training

Bikini or Bust Challenge 2011

I am participating in the Bikini or Bust Challenge 2011! My competition is April 2, 2011.  This group of phenomenal women will help me (and I them) reach our competition goals for spring 2011! I am stoked.  The group was established by the radical Donloree Hoffman, owner of the inspiring bikiniorbust blog.  She started blogging as a way of documenting her first time journey to the stage and now continues to blog to help others reach their competition goals!

I, along with at least 15 other women, have agreed to train all naturally, using only diet and exercise to alter physique.

This journey continues to be a fantastic ride, I am so excited to now have others to ride with!

Special shout out to Donloree Hoffman and Michelle – Fabulous and funny and the best cheerleaders – I could not do this without them.

and of course…my husband Luke!  He is my inspiration and my reason for everything!

Holiday Cocktail

Everyone is kicking it into high gear for the holidays! Well the holidays are not really my motivation for amping up my game, its the fact that I just realized I am less than 23 weeks out from my show! EEK!  So I decided that maybe I’d get back on my fat-burners to help keep up the momentum.

Yesterday, I had an espresso with my breakfast. Then later at work I took my fat burner pre meal time. Ate. Then an hour later downed 16oz of my preworkout drink. 45 minutes later I felt like I was going to throw up.  I was light headed and struggling to maintain balance. BAD IDEA.

So, note to self: pay attention to what you are doing, common sense will save you.

This holiday cocktail will not be one I will “enjoy” again.

A Bullet A Day Keeps the Cheating Away

  • My husband (and family and friends) believes in me – cheating will cause me to let him down
  • We are paying for training (workouts and nutrition) – cheating will make this money go to waste
  • I have always wanted to do this – cheating will put me on stage knowing that I didn’t give it my best shot

These are the bullet points that are keeping me charged up today.


Bikini or Bust!

I had a great time keeping tabs on Donloree Hoffman‘s trek to her first competition.  She shared the ups and downs with great honesty, so when it finally came time for her show, we all cheered her on.  I am sure I speak for all her avid followers that we felt like we were apart of this journey and enjoyed basking in the glory of the day as she continued to tweet photos and status updates. I enjoyed learning from Donloree and was often revved with motivation after reading a post or tweet from her, but she became an inspiration for me when she pushed through the final 2 weeks after about a week of “freaking out” wondering if she could really go through with this competition (or postpone to another).   Had she not put her foot down and say ‘No, I am going to do this no matter what’, I can pretty much guarantee I would allow myself the same luxury come 04/02/2011 when I am supposed to compete in the Ronny Coleman.  But because she pushed on, I know without a doubt that as I approach my competition I WILL go through with it regardless if I feel unprepared.  Thank you, Donloree, for sticking with it! I will definitely be following you on your next journey to 2011!

Your Body Is Strong, Your Mind Is WEAK!

  • “Come on, you can do it. It’s all in your head” – Susan Groshek IFBB Fitness Pro (and my personal trainer)
  • “Your body is strong, your mind is weak” – Luke Keith Fitness guru, Professional Genius and Web Ninja (Programming / Graphic design enthusiast)
  • “Whatever your mind thinks you can do,  your body’s going to find a way to do it” –Jessica Lawrence IFBB Bikini Pro and Amateur Boxer
  • “If we get on the treadmill together, there’s two things. You’re getting off first, or I’m gonna die. It’s really that simple.” –Will Smith on Work Ethics

Be at the place where you are no longer the person giving excuses. Work with or without motivation. Set your game plan and do it.

Work hard. Diet true. That’s just what we do.

FINE: Freaked-out, Insecure, Neurotic, Emotional


So for 2 weeks I was not doing so good with the diet plan.  Having a cheat here and there and everywhere.  They were all relatively minuscule or even healthy so my brain was not red-flagging me. Then it hit me what I was doing and it made me scared that I wouldn’t be able to pull through when it really mattered. I sent out a scared-helpless sounding email to my trainer confessing what I had done.  She then had me log my food for 1 week.  I did better that week, but still had 4 out of 7 days that were not to plan. 3 of those 4 had a cheat meal or cheat snack in addition to the meal plan.

Susan broke it down for me – right now its muscle building time, later it will be highly critical that I lean out, but until she says  “NO CHEATING”, then I shouldn’t beat myself up because I’m allowed a bad day or even a bad week.  She explained to me that its a hard thing to adapt to and she shared about her initial experience in the sport.  She said it IS hard, but it will get easier.  She made me feel like I could kick this thing 🙂 She made me feel less terrible and more ready to get back on track.

I am indeed back on track! I also saw my bodybuilding.com friend‘s progress pic, who started at about the same time as me, and she looks phenomenal!


Yesterday I took my SuperPump250 and was REVVING!!! I actually did a full hour of bis and tris (usually 40 min) and was ready to do a billion situps and run 3 miles. Unfortunately I had somewhere I needed to be so had to cut it short with only a 1 hour workout.  DEFINITELY going to use it again today for legs. RAWR!

People who have motivated me this week to press on and stay true to the lifestyle:

Luke, my husband

Susan Groshek, my trainer

Donloree, training for her first competition (THIS WEEKEND) and still managed to stay true during Canadian Thanksgiving dinner!

Needless to say, I am going to stay positive.  I will push it hard at the gym realizing that now is the time to stack muscle. I will diet true. If I fail, I will not dwell on it. I will pick myself up and go with gusto into the next moment.  Now is the time.

Let’s do this.

Vision Board

GoalsImage of hard working woman "We can do it!"

  • PUSHUP: 50 pushups by 10/15/2010
  • INJ-RECOV: Strengthen my knees so that I can take stairs at work as a way of life
  • LIFESTYLE: avoid daily cheats (and only treat once a week)
  • COMP: Compete in the Ronny-Coleman 2011


Whenever you start something, it’s important to know why you are doing it. Relying less on external factors (like winning a competition) and more on internal things (like feeling better about yourself).  This helps when you’re pushing through the last leg of intensity or pushing past the urge to order the cheesecake, you can remind yourself of why you are “torturing” yourself.

  • To be healthy and strong
  • To KNOW discipline
  • To feel like I can do anything
  • To be a beacon for women
  • To look hot for my husband


COMP: Train 5 days per week:

  1. Monday  – Legs
  2. Tuesday – Bis & Tris
  3. Wednesday – Legs
  4. Thursday – Upper body
  5. Saturday – Total body

COMP: Cardio 4 times per week:

  1. Sunday – Bike day!
  2. Monday
  3. Tuesday
  4. Wednesday

10/04/2010 COMP: Begin 3 week stint of no cheating. No cheating until 10/25/2010

10/05/2010 PUSHUP: Complete 40 pushups without stopping

10/11/2010 PUSHUP: Complete 45 pushups without stopping
10/15/2010 PUSHUP: Complete 45 pushups without stopping
10/18/2010 INJ-RECOV: I will start taking the stairs (up) once a week
11/01/2010 INJ-RECOV: I will start taking the stairs (up) twice a week

How I Will Stay On Track

  • move the gumball machine refill-bag of skittles out of my office
  • use my lunch hour to regroup.  Spend time reading Scripture then spend time intentionally including fitness into my day by reading a magazine for tips on my next workout, writing that evening’s workout plan, stretching, pushups?, relooking at my goals
  • At home: eat my meals immediately, instead of waiting till I am famished causing torture as I cook my food while eyeballing the bag of cheetos or my husband’s lasagna
  • when I feel hungry at night, tell myself happy thoughts like “now your body is eating your fat” or other such sweet nothings
  • I will make a Vision Board (Oxygen’s Collectors Issue: Glutes, Summer 2010, page 114) for my room/bathroom so that I am constantly influenced.
  • I have enlisted a patrol team:
    • husband
    • sister
    • brother
    • friend
    • the most effective of all…I’ve enlisted my mom!

Die Hard, Ye Old Habits!

In case you have not read a few of my previous posts, I have been cheating with my food and it is starting to snow ball into a regular thing.

I am noticing my body being affected.  I have to put a stop to this or I’ll lose everything I’ve worked so hard for up to now.  It takes 21 days to break a habit (or start a new one).  Today marks the beginning of a 3 week period where I will NOT stray from my meal plan. Even on date night.  This will take more than will-power.  It is going to require outside assistance to help remove me from the situation.

So I am enlisting YOUR help, my husband’s help, and the help of a couple good friends to help me stay on track.  Check in with me or e-hand-slap me if you hear any wavering in my posts. I am honest on here, so if I am wavering or even altering, you WILL hear about it.

Let’s get serious now.

I’m Going To Bill My Trainer

My work clothes are starting to hang on me like a tarp. Ack!  Most of my clothes still fit me well which is enough to NOT justify a new confused girlwardrobe, but my has-been-trendy work attire is looking a little more frumpy just because of how it hangs.  I’m going to tease my trainer that she owes me new clothes for working me so hard haha.

I actually have more leaning out to do, so I suspect this will be a problem for a bit longer.  Call me frugal, but I don’t really shop…I prefer to travel rather than have great clothes (plus I can borrow from my awesomely trendy sister all the time).

I do like looking hip and looking good in my clothes though…but how do you cope with your changing body?

“I Will Not Be Out-Worked”

I have been really struggling to keep myself from straying from my meal plan and working HARD at the gym.  I am doing it, but my mind is battling me.

My husband reminded me about my upcoming show (04/02/2011) and asked me what I wanted to look like next to those other girls.  He exhorted me that I need to be in there every day doing something and not allow myself the luxury of swapping gym for a movie.

Every day counts. If I do not seize the day, it WILL sneak up on me.

I am determined to learn how to avoid the junk that my family keeps in the house.  I am determined to stay strong. I am determined to work when I don’t feel like it.  I am determined to overcome my injuries, my headaches, my weakness.

“If we get on the treadmill together, there’s two things. You’re getting off first, or I’m gonna die. It’s really that simple.” Will Smith On Work Ethic & Focus

Weighty Matters

[Competition Training Log Day 43]scale image from checkresveratrol.com

When I started training, Groshek weighed me at the gym after training in the evening.  122lbs.

This past week she changed my diet again and I showed noticeable improvement within 4 days.  The crazy/cool thing? I weighed in this morning at 121.5.  That means I am probably close to 125 in the evening! HAHA I’ve put ON weight, but I look leaner.  Love it!!

Fun reminder that the scale is not the best tool for measuring progress. 🙂

I weigh-in when she tells me, but I never let the results affect my understanding of my progress. I merely weigh to give the results to my trainer and mentally store the data for my curiosity’s sake.

For those of you trying to lose weight remember that the focus should be on changing your lifestyle, not the goal-weight.  The results WILL follow.   If you are actually told by the doctor to lose a certain amount of weight, I understand it’s hard to not think about that number, so USE IT as a motivation tool to push your lifestyle over the edge and make the goal happen.  We can do this!!

%d bloggers like this: