Wow, it’s been awhile since I posted. December has been a whirlwind of activity – work, working out, family birthdays, Christmas and health challenges. My knee and elbow joints have really been giving me problems. I had to quit my building program 2 weeks early because of the pain. I simply couldn’t workout.
Kim sent me to his friend, one of the doctors for the San Diego Chargers, to get checked out. I had a full blood workup which all came back normal. There’s a good chance I have osteoarthritis. I’m meeting with the doctor this week to discuss what he thinks is going on, as well as treatment options.
Once I’ve talked with the doctor again, I’m going to check out a joint mobility specialist. I met Mike T. Nelson on Twitter and he has been wonderful - sharing his thoughts, articles and exercises regarding joint pain, its causes and treatment. He has a colleague here in San Diego whom I hope can help.
Meanwhile, I’m working out using light weights and doing moderate cardio. Back and biceps are giving me the most problems right now. I can work legs if I don’t squat heavy. I’m still hopeful I’ll be able to begin contest prep the last week of January, with my first competition of the 2010 season being The Emerald Cup. Keeping positive …
Sunday, December 27, 2009
Sunday, November 1, 2009
At the half way point
I’m half way through my 12-week muscle building program. The place I’m seeing the biggest gains is my legs – mostly in the quad sweep. I’ve been working legs twice a week so it’s no surprise it’s starting to show. In fact, I met with Kim last Friday to discuss my progress and we decided that for the rest of the program I will alternate double legs and double back workouts so that for one week I’m working legs 2x and the next week I’m working back 2x.
I’m struggling a bit with achy joints – my elbows and my knees. I think the hack squat is the culprit for my knees so I’m edging my toes higher on the platform. Kim told me to start taking a joint support supplement. I’ll give it a couple weeks and see how my joints are doing. If they are still a mess I’ll need to lighten up on the weight I’m lifting. It’s pretty heavy and I’d like to keep lifting heavy, but it could be I need a rest/change.
Steak is on my weekly meal plan 3x per week now which is great news. For some reason white fish for dinner just isn’t doing it for me right now so if I can eat steak 3 dinners per week that means I only have to eat white fish 4 dinners per week. That’s not too bad. :o)
I was in Silicon Valley on business a week ago and keeping on my nutrition plan continues to be a challenge. I brought a couple meals with me on the plane since my flight was short and I figured the food wouldn’t spoil. I also brought my whey protein with me and a meal replacement shake for emergencies. When I got to my hotel I immediately went in search of bottled water. The hotel (a Hilton) didn’t have a convenience/gift store so I walked to the Hyatt and bought four 1-litre bottles of Fiji water for $15.00. Yikes! Later I realized the fitness center had one of those 5 gallon water dispensers and realized I could’ve probably just purchased two litres of water and refilled them there. Another challenge was room service for breakfast. I wrote on the order form that I’d like 5 egg whites, scrambled, and a bowl of oatmeal. They delivered it promptly in the morning as requested and as I signed the bill, I realized they had charged me $33. Geez. Clearly I need to figure out something or I’m gonna go broke!
Some competitor friends suggested I try bringing a cooler of my own food on the plane, packed with hard plastic blue ice thingys to keep the food cool. Others suggested I bring the cooler with food and, once past security, to place ice from the food stands in ziplock bags in the cooler. Definitely worth trying one or both of these ideas. I’m going to New Mexico this week so I’ll let you know how this goes.
I’m struggling a bit with achy joints – my elbows and my knees. I think the hack squat is the culprit for my knees so I’m edging my toes higher on the platform. Kim told me to start taking a joint support supplement. I’ll give it a couple weeks and see how my joints are doing. If they are still a mess I’ll need to lighten up on the weight I’m lifting. It’s pretty heavy and I’d like to keep lifting heavy, but it could be I need a rest/change.
Steak is on my weekly meal plan 3x per week now which is great news. For some reason white fish for dinner just isn’t doing it for me right now so if I can eat steak 3 dinners per week that means I only have to eat white fish 4 dinners per week. That’s not too bad. :o)
I was in Silicon Valley on business a week ago and keeping on my nutrition plan continues to be a challenge. I brought a couple meals with me on the plane since my flight was short and I figured the food wouldn’t spoil. I also brought my whey protein with me and a meal replacement shake for emergencies. When I got to my hotel I immediately went in search of bottled water. The hotel (a Hilton) didn’t have a convenience/gift store so I walked to the Hyatt and bought four 1-litre bottles of Fiji water for $15.00. Yikes! Later I realized the fitness center had one of those 5 gallon water dispensers and realized I could’ve probably just purchased two litres of water and refilled them there. Another challenge was room service for breakfast. I wrote on the order form that I’d like 5 egg whites, scrambled, and a bowl of oatmeal. They delivered it promptly in the morning as requested and as I signed the bill, I realized they had charged me $33. Geez. Clearly I need to figure out something or I’m gonna go broke!
Some competitor friends suggested I try bringing a cooler of my own food on the plane, packed with hard plastic blue ice thingys to keep the food cool. Others suggested I bring the cooler with food and, once past security, to place ice from the food stands in ziplock bags in the cooler. Definitely worth trying one or both of these ideas. I’m going to New Mexico this week so I’ll let you know how this goes.
Saturday, October 17, 2009
Coming along
I’m still loving the new off season program I’m on. I’ve been able to increase the weight I’m lifting every single week, which is an incredible feeling. I was starting to feel a bit hungry between my 2nd afternoon snack and dinner so we’re adding a banana to my afternoon shake to help hold me til dinner. Plus I’m now having steak twice a week – gotta feed those growing muscles!
I’m lifting heavy and have been babying a pulled tendon in my left elbow and finally got one of those braces with the little bubble that puts pressure on the tendon. I’ve worn it during two workouts so far and it’s helping a lot. That plus ice and Motrin seem to be doing the trick.
I’ve got an overnight business trip this week so I’m already trying to plan my food and figure out what I might be able to take with me so I’m not scrambling to find the right food while I’m there. I also need to fit in a workout while I’m there. The hotel supposedly has a gym and from the pictures I’ve seen it looks like there are free weights and a few machines as well as cardio equipment. It’ll be arms day when I’m there so that shouldn’t be too hard to do even if the gym is subpar.
Today was the Border States Pro Figure Competition in San Diego. It was between Kristi Tauti and Felicia Romero for the win. They both looked incredible. Kristi had a little harder look than Felicia and it seems the judges are rewarding a softer look this year. Sure enough, Felicia took 1st place. I’m happy for her. She’s been in the game awhile and deserves it. It must be nice to secure a spot at the 2010 Olympia so early in the season.
I’m lifting heavy and have been babying a pulled tendon in my left elbow and finally got one of those braces with the little bubble that puts pressure on the tendon. I’ve worn it during two workouts so far and it’s helping a lot. That plus ice and Motrin seem to be doing the trick.
I’ve got an overnight business trip this week so I’m already trying to plan my food and figure out what I might be able to take with me so I’m not scrambling to find the right food while I’m there. I also need to fit in a workout while I’m there. The hotel supposedly has a gym and from the pictures I’ve seen it looks like there are free weights and a few machines as well as cardio equipment. It’ll be arms day when I’m there so that shouldn’t be too hard to do even if the gym is subpar.
Today was the Border States Pro Figure Competition in San Diego. It was between Kristi Tauti and Felicia Romero for the win. They both looked incredible. Kristi had a little harder look than Felicia and it seems the judges are rewarding a softer look this year. Sure enough, Felicia took 1st place. I’m happy for her. She’s been in the game awhile and deserves it. It must be nice to secure a spot at the 2010 Olympia so early in the season.
Wednesday, September 30, 2009
Travel isn't my favorite thing
I’m back from my business trip to Denver. I’ve decided that I’m not meant to travel much when I’m on a program – whether it’s an on or off season program! Of course that’s not realistic but boy is it a challenge. It’s so hard to find the right food to eat. You’d think it’s be easy to find grilled chicken and baked potato (I know better than to try to find yams in restaurants) but what ends up happening is that everything has salt on it and a lot of it has been marinated in some sort of butter or oil based marinade. Yuck! I just want pure, simple, clean food. Is that too much to ask? Apparently it is.
Then there’s flying. I need to eat every 2 to 3 hours. That means waiting in airports and flying on planes can be challenging depending on how long the wait/flight and what time I need to eat. And if there’s a delay, yikes! I’m in trouble.
At least I was able to get in most of my workouts. The hotel gym wasn’t awful. It wasn’t great (not nearly as complete as the Manchester Grand Hyatt in San Diego) but it was adequate for biceps, triceps and cardio. I had to adapt my normal leg workout and focus on dumbbell squats and lunges. Got some core and ab work in as well.
The good news is I don’t travel again until later in October and then it’s just a couple of overnight trips. That shouldn’t be too painful (she said hopefully). :o)
I met with Kim yesterday to mark my progress on my off season program. He’s very pleased. He started the conversation by telling me I have curves! LOL. This is cause for celebration because I tend to be long and lean. My lower body is exploding right now – yippee!! This is super exciting to me because legs are typically the slowest growing of all my muscle groups. The new training routine is absolutely what I needed and I’m excited to see the end result in another 10 weeks. In the meantime, we’re upping my protein a bit to support my new muscle growth and keeping all else the same.
More later – time for me to have a protein shake before bed.
Then there’s flying. I need to eat every 2 to 3 hours. That means waiting in airports and flying on planes can be challenging depending on how long the wait/flight and what time I need to eat. And if there’s a delay, yikes! I’m in trouble.
At least I was able to get in most of my workouts. The hotel gym wasn’t awful. It wasn’t great (not nearly as complete as the Manchester Grand Hyatt in San Diego) but it was adequate for biceps, triceps and cardio. I had to adapt my normal leg workout and focus on dumbbell squats and lunges. Got some core and ab work in as well.
The good news is I don’t travel again until later in October and then it’s just a couple of overnight trips. That shouldn’t be too painful (she said hopefully). :o)
I met with Kim yesterday to mark my progress on my off season program. He’s very pleased. He started the conversation by telling me I have curves! LOL. This is cause for celebration because I tend to be long and lean. My lower body is exploding right now – yippee!! This is super exciting to me because legs are typically the slowest growing of all my muscle groups. The new training routine is absolutely what I needed and I’m excited to see the end result in another 10 weeks. In the meantime, we’re upping my protein a bit to support my new muscle growth and keeping all else the same.
More later – time for me to have a protein shake before bed.
Saturday, September 19, 2009
End of week one of program
I just finished the first week on my program. It went great! I think it’s just the change up my body needed. My right shoulder, tricep and lat were all suffering from overtraining. Gosh, to be honest, all of me was suffering from overtraining. But the rest did me good and this week all the little nagging strains were gone. I felt great and super strong. The only injury that’s still a bit of a problem is my lower right hip/back area. This is an injury that’s several years old and it continues to flare up on legs day and for 1 to 2 days following legs training. Since I’m training legs twice a week my hip is sore pretty much constantly. It definitely means I have to lift lighter than I’d like, but at least I can still lift. Maybe I need to do some lower back strengthening. I’ll have to consider that.
My body is slowly getting used to eating the extra lean ground beef in the early morning with my egg whites and oatmeal. I definitely have more energy now that I’ve added a little red meat to my diet. I’m also eating turkey, chicken and white fish for protein so my day is full of variety. I’m starting to notice that I’m a bit hungry between my afternoon snacks. That means my metabolism is revving up and within a week or so I’ll need to add more food. It’s not good to be hungry on a muscle building program. Gotta keep the body fueled to grow muscle.
I’m getting ready for a business trip to Denver. I’ll be gone 2 ½ days so of course I’m fretting over how to get my meals in and when and where I’m going to train. I think I’m going to rent a car because the hotel’s fitness center just has cardio and free weights. I need a full gym and 24 Hr. Fitness is just a 10 minute drive from the hotel. As for food, I’ve asked the hotel for a fridge so I’ll just need to find a store to pick up a few things, including the gallon of water per day that I drink! I’m going to put a few protein bars and packets of Meta Meal in my purse in case I get stuck at the airport for a few hours. That happened to me a few months ago – a 5 hour unplanned layover at night, with no food. It was brutal.
Tomorrow is Sunday. Rest day from the gym and the day I prep and cook my food for the week. Talk to you later!
My body is slowly getting used to eating the extra lean ground beef in the early morning with my egg whites and oatmeal. I definitely have more energy now that I’ve added a little red meat to my diet. I’m also eating turkey, chicken and white fish for protein so my day is full of variety. I’m starting to notice that I’m a bit hungry between my afternoon snacks. That means my metabolism is revving up and within a week or so I’ll need to add more food. It’s not good to be hungry on a muscle building program. Gotta keep the body fueled to grow muscle.
I’m getting ready for a business trip to Denver. I’ll be gone 2 ½ days so of course I’m fretting over how to get my meals in and when and where I’m going to train. I think I’m going to rent a car because the hotel’s fitness center just has cardio and free weights. I need a full gym and 24 Hr. Fitness is just a 10 minute drive from the hotel. As for food, I’ve asked the hotel for a fridge so I’ll just need to find a store to pick up a few things, including the gallon of water per day that I drink! I’m going to put a few protein bars and packets of Meta Meal in my purse in case I get stuck at the airport for a few hours. That happened to me a few months ago – a 5 hour unplanned layover at night, with no food. It was brutal.
Tomorrow is Sunday. Rest day from the gym and the day I prep and cook my food for the week. Talk to you later!
Monday, September 14, 2009
Day one of fall muscle building program
Welcome to my blog. I’ve decided to keep a journal as I prep for my upcoming figure competition season. I’ve got two major competitions decided upon for 2010 and one that’s a maybe. The two I’m definitely going to do are The Emerald Cup in Washington State in April and Masters Nationals in Pittsburgh in July. Woot! I’ve never done a national competition before so I’m very excited – and nervous. The competition I haven’t decided on yet is the USA’s, also in July, following Masters Nationals. The reason I’m not sure about doing the USA’s is because (a) I may be wiped out following Nationals; and (b) there are no masters classes in the USA’s so I’ll be competing again top level women of all ages – mostly younger – waaay younger. I’ve done that numerous times before but not at the USA’s – that’s the big time, baby.
I met with my trainer/nutritionist, Kim Oddo, today to go over my new training program, supplements and nutrition plan. We’re changing it up a quite a bit. To be clear, since I’m not competing until spring 2010, I’m not actually in contest prep yet. I’m in a muscle building phase for the next 12 weeks. Then I’ll take a break over the holidays and start my lean down towards the Emerald Cup in late January.
For my new program I’m working one body part per day on a 6 day split – legs get two days since that’s an area I need to focus on. Sunday is rest day. Cardio is a mere 15 minutes per day, 5 days per week at a warm up or cool down tempo, just enough to keep my metabolism running, not so much to ruin my hard earned new muscle. My weight training program is based on Hany Rambod’s FST program. It’s great! I did one variation of it last year and I really grew some muscle from it. This is a new variation – gotta keep the muscle guessing!
My diet is high in protein to help support the muscle growth. Typically, I eat egg whites and oatmeal with a tad of peanut butter for breakfast. For the next 12 weeks, I’ll be eating extra lean ground sirloin with my egg whites and oatmeal. I’m not used to eating meat at breakfast and my body definitely wasn’t sure it liked it this morning. I’m sure I’ll get use to it soon, though. I eat 7 times per day and as I perused the menu Kim set up for me, I saw that a couple of the meals may be challenging to make happen if I’m at a client’s office or otherwise away from home. Oh well, I’m the queen of planning my meals to fit in during the day so I’m sure I’ll figure it out.
Anyway, I hope you enjoy coming along with me on my journey to my 2010 competition season. Please feel free to post comments and questions.
Best,
Barbara
I met with my trainer/nutritionist, Kim Oddo, today to go over my new training program, supplements and nutrition plan. We’re changing it up a quite a bit. To be clear, since I’m not competing until spring 2010, I’m not actually in contest prep yet. I’m in a muscle building phase for the next 12 weeks. Then I’ll take a break over the holidays and start my lean down towards the Emerald Cup in late January.
For my new program I’m working one body part per day on a 6 day split – legs get two days since that’s an area I need to focus on. Sunday is rest day. Cardio is a mere 15 minutes per day, 5 days per week at a warm up or cool down tempo, just enough to keep my metabolism running, not so much to ruin my hard earned new muscle. My weight training program is based on Hany Rambod’s FST program. It’s great! I did one variation of it last year and I really grew some muscle from it. This is a new variation – gotta keep the muscle guessing!
My diet is high in protein to help support the muscle growth. Typically, I eat egg whites and oatmeal with a tad of peanut butter for breakfast. For the next 12 weeks, I’ll be eating extra lean ground sirloin with my egg whites and oatmeal. I’m not used to eating meat at breakfast and my body definitely wasn’t sure it liked it this morning. I’m sure I’ll get use to it soon, though. I eat 7 times per day and as I perused the menu Kim set up for me, I saw that a couple of the meals may be challenging to make happen if I’m at a client’s office or otherwise away from home. Oh well, I’m the queen of planning my meals to fit in during the day so I’m sure I’ll figure it out.
Anyway, I hope you enjoy coming along with me on my journey to my 2010 competition season. Please feel free to post comments and questions.
Best,
Barbara
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