Another one?

So will I do another show?   I don't know. Let's see how I do off season. I finally got around to washing my competition suit, so that's the first step. Actually, no, the first step is thinking about another show. So now I've thought about another show and washed my suit. That's it for now.

In 3rd Place, Number 329...

It's still a little surreal for me: I placed 3rd in the NPC Easterns USA Championship Open Bikini Class C.

I was thinking the odds were against me considering Open Class C are some of the average height women, and women who have several competitions already under their belt. This is my first one.

I thought to myself, "Just have fun with it, Jam".  Little did I know I would be nervous as I stepped center stage with these bright lights on you and 6 or 7 serious-faced judges staring at you. I almost toppled over at one point so I rushed through a pose, practically skipping it althogether. My smiles were shakey because I was that nervous. Also, when I made first call outs, I didn't know until the lady on stage working the show had to tell me to step on the line. When I was told to move so that judges can do their comparisons, I again didn't move until I was told by the lady. Thank goodness for this lady and I swear I have the brains to follow instructions.. just not while I'm in a daze and the mic is slightly muffled.

I've been asked, "What's next?".
Answer:  To have this really awesome blessing settle in, celebrate my birthday in a few days, and prepare for the holidays and other celebrations with family and friends. I answered the one question that got me started with this competition: "Can I do it?".   I sure did. God is so good.

Some more pictures on my IG (@jfrondos) and FB accounts.


A motivational message from me:
Don't Quit.  Keep driving towards you goals - family, career, education, fitness, etc. Whatever if is, don't stop, take it (literally) one day/challenge at a time, be grateful, and keep doing non-average things. Someone said happiness doesn't come in the things you acquire, but in the physical/mental challenges you face, accept, and conquer. All things are possible through Him. Learn from the struggle and know it's worth it. Keep a razor sharp focus in the present because you know greater things will come. They always do.

NPC: Learning Experience

What I've learned from this whole NPC/prep experience:

I learned I'm mentally stronger than I thought I was - my work ethic and discipline can't ever be questioned. I learned what my mind/body loves, hates, needs, tolerates. 

• Love that God gave me this opportunity, both the chaos and the rewards
• Love that I am one determined mothafu--
• Love that we can conquer anything as long as we take it one step at a time. Literally. 
• Love that everything is good again after a good weight training session - it's the solution to my exhaustion and bad moods. Plus, I love what comes with it: strength, the muscles, the "cuts"
• Love how I look in leggings and sports bra - no shirt necessary. 
• Hate cardio that lasts more than 20 mins and is steady state. 
• Hate peak week.
• Need a support system; need my JVA.
• Need (clean) carbs several times a week for brain food. I don't look / crave for it often off prep mode, but I noticed my brain and body function A LOT different without even just a little carbs. 
• Tolerate 6am workouts because at the end of an exhaustive work day, I get to go straight home or hang out if I want to.

 

 

 

Philippians 4:6-9

Attended Mass a few weeks ago. Haven't in a looooong time. Needed to read this:


Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.

Secrets

The little things I did during prep that I didn't tell you, until now (fully aware my coach could read this, yikes):


I have eaten 3 (or was it 4?) quest bars in one sitting. Let's blame it on a mental/emotional melt down that led to no self-control.

I have online shopped to kill food cravings. Killing my wallet wasn't the smartest alternative.

I would savor my flavored tums/sugar-free throat drops because it was the closest thing to sweets (if I was craving sweets). Or I chewed flavored gum like crazy because it was the closest thing to a sweet treat I could have when I craved it.

I would go to the "good-bad" aisles at Target (cookies, chips, candies, etc) and look at the items I couldn't have at the moment. Just look. No touch.

Peak Week

In peak week and less than 1 week out. This is when shit gets real up in here. It's when competitors are tested and tried. When we are expected to keep it together and rise above the hunger pangs and say "fuck you hunger I'm almost there". There is light at the end of this tunnel. (No, it's food you see at the end of my tunnel). It's when the excitement kicks in that there's only a few more days!! But....
Not in my court.

I'm not dealing with peak week the way I wanted or expected to. I'm a little disappointed in myself actually. It is prob lack of carbs WHILE keeping the beast mode turned on and up in the gym. No more protein shakes (gasp!) 'til after show time.

What I want to do is sleep through the week and not wake up until Friday, when I get my spray tan on. I feel like my brain went on vacation and my eyelids are heavy despite having good sleep. Someone at work notices I lost some "sparkle" in my eyes. I even have dreams of "oh shit I wasn't supposed to eat that". 

Oh and I'm 114lbs. I think I was heavier in high school!


Update: Coach D told me to eat carbs today because I couldn't help but bitch to her about my 'blahs'. But that's why she's there as a coach: to tell you how it is (good and not so good), what you need to do, and for her clients to tell her how they are feeling. It's an awesome two-way street. With this brain fuel now coursing through my bloodstream, the pep in my step and the excitement are back. Heck, several genuine smiles re-surfaced today.

Oh Target, the things you make me do

Walked in for asparagus and came out with: 12 mason jars (am I starting a jarring business?!), a spatula (because 2 at home isn't enough?!), 9 bags of frozen green beans (they were on sale!), and thank goodness no sweet treats.

This weekend I was nursing a cold. And I told my coach "I need to lift something!" because I was going through a weight training withdrawal. Turns out, I lifted alright - lifted and carried all those bags from Target.

Out of Control?

I THINK NOT!

Post show snacks. This isn't even all of it. This isn't even the perishables I can't buy and hide yet. Thank goodness these treats are hidden.

Hey, don't judge until you've prepped for your first bikini competition. ;)

After the show, it's on like donkey kong.

Re-defining "Need To Eat"

Just ate my chicken out of the ziplock with a plastic fork on Rector St subway platform, ate my green beans and asparagus out of their ziplock plastic bag with my fingers (as if they were chips or something) on the R train. I've re-defined "need to eat, NOW" or "its feeding time!"

Respect. Progress. Succeed.

Came across this quote and couldn't have written it any better:

Why Do I Respect Fit People...
Because fit people with a physique are much more than how good they look.
A well-built physique is a status symbol.
It reflects you worked hard for it.
No money can buy it. You cannot inherit it.
You cannot steal it. You cannot borrow it.
You cannot hold on to it without constant work.
It shows dedication. It shows discipline.
It shows self-respect. It shows dignity.
It shows patience, work ethic, passion.


I am STILL learning how to be patient and forgiving with myself throughout this experience.

I'm less than 4 week outs until the competition. Believe me when I say DO NOT focus so much on the numbers on the scale:  Left pic I was 121 lbs. Right-most pic I am 119 lbs. Only a two pound difference but lost some inches. Weight training and eating clean (I eat carbs and 6 small meals a day) makes the difference. Trust the process and your coach. Happy heart, health mind.

Meal Prep

It's Friday night. People "turn it up" at the bars/clubs, and I turn on my oven to prep for approximately 2 weeks worth of food. I read somewhere something like "failing to prep is prepping to fail". True dat.

Here's a sneak peak of what goes down with my protein prep. The spices I use are based on my mood that week (I'll usually pick Mrs. Dash seasonings). I also prep my carbs this way. My veggies are prepped the night before so there's the element of freshness. This is not all of it, but enough to give you the idea.

white fish, salmon, chicken breast

baked tilapia

baked chicken breast

chopping it up to portion it out

plastic bags = less tupperware to carry/wash

store it flat in the freezer

portioned chicken + brown rice

ground turkey (chipotle seasoning)

Breaking the Bank

Competing doesn't come cheap.

Just in case you were curious how much you could be budgeting for (estimated ranges):

$100-$300 a month training - depending on the coach

$50-$100 posing session - depending on the posing coach

$100-$150 NPC card

$75-$90 registration fee

$200-$600 competition suit - depending on style (I've seen suits up to $1000+)

$50-$100 competition heels

$150-$200 professional show make up

$115-$150 spray tan

$75-$150 pre-tan prep (exfoliate, wax, etc.)

$35-$50 mani/pedi

$200-$350 in prep food/groceries a month - also depends where you buy your groceries. I like Costco.

$200-$400 in random purchases that help with prep, i.e. blender bottles, neoprene waist wraps, etc.

$200-$500 worth of supplements/vitamins - depending on your prep plan and how long your prep is

Move Forward

Today, I had a little breakdown. Tears, the inability to move/think forward, a small binge. Yep, it wasn't pretty. But, to put into practice what I preach: I'm acknowledging I'm human and I have to forgive myself to move ahead. I'm slowly bouncing back. No more self-loathing about my binge. No more thinking back to it. Just thinking forward and how I will make adjustments in tomorrow's meals. I got this.

 From my Instagram account:

I'm No Expert, but ...

I've been asked different kinds of questions regarding workouts or dieting. I thought I would write out my general thoughts and you can choose your take-away or what is realistic to your current situation and expectations.

Disclaimer: I'm not a certified trainer or nutritionist. My comments are from my past/present personal experience and what worked for me. Actually, it's all common sense in the end.

The short answer: Once I cleaned up my eating habits and "reset" my insides, my body, to function with the right foods, then it was easy to follow it as a lifestyle. I don't like using the word "diet" because it denotes something that is temporary or something out of your norm.  Make healthy eating part of your norm and your body will feel it from the inside out. You'll start seeing results from your workouts. Trust me.

To make changes in your health/fitness, start with small commitments. Change comes when you remain committed to something. Eventually, the small changes add up to big results.  If you try to take on so many life-altering changes at once, the temptation to quit might be that much stronger. So what is considered a "small commitment"?  Glad you asked...

But first, let's get some General Stuff out of the way:

1. On being fit: It's not about the numbers on the scale or the size of your clothes. It's about being healthy from the inside; understanding there are a lot of people in your life who want you around much longer to enjoy things; knowing you have the energy to play with your kid(s) while they still want you around; doing everyday things like walking up stairs, carrying groceries without feeling out of breath; doing the hopefully not-so-everyday things like running away from a situation or person who may compromise your safety/life; traveling and walking everywhere to see, smell, taste, feel, and ultimately appreciate another culture.
2. Everyone is different. I workout like a beast but every single time there's always something that wants to break me and I want to just stop. But I don't. Because I remind myself why I do this in the first place and what my goals are. Everyone's fitness goals are different and personal so only you own yours and you have no one to compete with except yourself. Keep being active and you will be surprised what comes into your life.
3. Set a goal:  5K, half marathon, full marathon, losing 5 lbs., fitting into those jeans that were just a tad too tight last time you tried, doing a single unassisted pull-up, squatting with heavier weight, etc.  Whatever it is, set a goal and try to meet it. You will feel like one bad ass muthaf-- once you reach it.  Then, make another goal.
4. Be patient with yourself. I'm still trying to follow this - I have my good days and bad days. I will have an amazing workout one day and then stare at myself in the mirror the day after to see changes. Sometimes, it will take awhile. It will only happen if you are consistent. 
5. Forgive yourself. So you skipped a workout or indulged on cake/chips/doughnuts when you shouldn't have. OK, well, how do you feel? Like crap? Like a ton of bricks are in your stomach and you feel like you have to waddle everywhere?  I listen to your body so that the possibility of a repeat is less likely. When I ate enough ice cream for 3 people, I immediately felt horrible. Although I still WANT to eat enough ice cream for 3 people and I can physically FIT all that ice cream in my belly, I won't do it because I remembered the feeling I had of pure pain and grief. My body was so used to eating clean that it was as if it rejected large quantities of bad foods.  Hey, that's not a bad problem to have if you think about it. I'm sure if I ate a scoop of ice cream, I would've been OK. The added guilt and stress you hold on to by not forgiving yourself and starting again will just add to the love handles. 
6. Personally, I don't do fad diets, i.e. All fruits, no carbs, only protein, etc. Fad diets aren't meant for long-term and this isn't what my body is used to because I don't function that way. Find what is healthy and right for you. 
7. I try to do my research. If I can spend hours a day scrolling aimlessly through social media, then I can invest some time learning about why people do things like HIIT, or fasted cardio, or why bother with compound exercises. 
8. If I want to mix it up, I throw in some yoga here and there for flexibility. Weight training can cause muscles to tighten so I try to stretch and loosen them up to perform better the next time.

Food

1. Start in your kitchen: inside your fridge, pantry, cup boards, etc. How much junk/processed food do you have? If you don't understand the ingredients or the ingredient list is too long, then try not to have it in your house. I once heard, if you need to open it then you shouldn't have it, i.e. packaged foods that have preservatives for a long shelf life. Even "low fat" yogurt is horrible - ever read the ingredients? Go for Greek yogurt instead. The ingredient list has like one item: yogurt. I stock my kitchen with food that makes me feel good. That's the only way I perform well in my workouts.
2. I stay away from fried foods, like, 99% of the time. They just aren't good for you. For that 1%, see #8.
3. Processed foods, i.e. anything with white sugar or flour, will add up if you throw moderation out the window. My boyfriend replaced white sugar in his coffee (he used A LOT of sugar) with stevia. Let's just say this small change combined with a few tweaks to his strength training has him wearing pants size 34 from a 36. Told you - small commitments = big results.
4. Eating health is NOT boring. I use the spices you love: garlic, onion, cumin, paprika, oregano, dried spices or fresh herbs, homemade marinades (low sodium soy sauce + balsamic vinegar + onion and garlic powder = the bomb.com on a flank steak), etc. 
5. I am not afraid of salt (supports #4), provided I am healthy enough to do so. I stay away from table salt and use either sea salt or kosher salt, which are less processed (see #3), which means more nutrients. There is some connection between sodium and weight training. Google it if you're interested.
6. Aren't Top Chef at home and find yourself eating out a lot?  No worries, order lean cuts of red meat, try to stay away from fried foods, creamy sauces, order the grilled chicken/fish/steak over the breaded chicken cutlet. You get the idea. Share a dessert if you must get one (but try to leave the dessert as part of #8). 
7. Gotta love cravings.  Craving a pastry/baked good? Go to your local bakery where it will be fresh and the ingredients are less likely to be chemicals to make it last for months. Craving fried stuff? Experiment with baking the same thing you would fry and see how that fares - you might end up really liking it. Baked sweet potato fries, baked empanada (mini meat pies), baked chicken (crisp up the skin with either panko bread crumbs or crushed plain corn flakes), etc. 
8. I treat myself once a week. Let's face it, life is meant to be lived. We are social creatures and we enjoy going out with family/friends to catch up, celebrate, or just because. Once a week, I will eat the foods I crave that may not be the best for me. But I will do my best to fit in a good sweat session the next day. Use the food to fuel your workouts. Food is energy, so don't store it because it becomes fat. Besides, depriving yourself 24/7 is not normal and not healthy. You will end up binging and that puts you in a tougher position.
9. Alcohol: how much is too much?  Well, I don't need to answer that one - you know yourself. I will just point out: "When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body"(reference). So like everything in life, moderation. Personally, I might drink an alcoholic beverage 3 times a year. I don't like or crave it to want it.
10. Portion control is very hard for me. Very. Hard. Sometimes, I will try to drink a glass of water right before and after my meal to see if that satiates me. Most likely I can still eat more, but at least I may be too bloated to want to try.

Fitness

1. Here's a fundamental thing I believe in: Anything that makes you sweat, increases your heart rate for an extended period of time, is GOOD.  Do it at a minimum of 30 mins a day. Or try for 3-4 times a week if you have a crazy schedule. Whatever it is, keep it up.
2. I incorporated weight training and saw crazy good results. I cannot stress how much my body transformed - fat melted away and slight muscle definition started showing. You don't need access to a fancy gym or all these free weights cluttering your living room. Use your body weight for starters. There are people who can lift heavy weight but can barely lift themselves. I was guilty of this once. So, I created a new goal for myself (see #5) and it was to do unassisted pull-ups, which I completed in a few months time by strengthening my back muscles and being lighter helps. 
3. My strength training workouts vary because I don't want to get bored with the same thing month after month. Also, you want to shock your muscles because there is such as thing as reaching a plateau. I use body weight, TRX, barbells, dumbbells, those machines littered around gyms. My favorite are dumbbells and barbells because, depending on the workout, you will use different muscle groups, i.e. core, to balance yourself and the weight. It's good stuff.
4. For the ladies, don't be scared of "bulk". It's hard enough for men to bulk on purpose. Besides, bulking requires a certain kind of diet that I doubt a majority of women do in their daily life. Still not convinced that weight training won't bulk you up? Read this one of many great articles - I do not need to re-write something that already drives the point home.
5. How heavy do I go?  (again, this is me - you should really work with a professional to see what is safe for you - form and knowing your own limits)  Let's say I have to do 12 repetitions. The weight I use will have me feeling the struggle/burn between the 8th and 10th rep.  It's enough struggle that I know I can make the 12 rep and feel my muscle burning. If I'm already struggling on the 5th or 6th rep, then I know the weight is too heavy.  If I feel like I'm barely breathing hard by the time the 12th rep happens, then my weight is too light. 
6. I usually pick a muscle group(s) for that day - legs and glutes? Chest and back? Biceps and triceps? Superset! I always superset so that my gym time is more efficient. More time at gym doesn't necessarily mean good workouts.
7. Notice I don't focus too much on abs. Any definition in my abs today are from the compound exercises - those exercises that work more than one muscle group. My favorite is the straight leg dead lift. You need proper form for this so ask a professional to show you. 
8. Cardio is important, but shouldn't be the only thing you do. Cardio burns calories but weight training burns fat up to 48 hours after your training session! Crazy right? I like to subscribe to different workout/fitness pages on social media to give me new workout (and even recipe) ideas. I have a tendency to get bored with cardio if it's not outdoors. So I do high intensity interval training (HIIT), and not only does it burn more fat than steady state cardio, but it also keeps my cardio interesting and short. Hallelujah! An example: rotate between 30 seconds full sprint and 60 seconds fast walk, for 25 mins.   

So everything I just wrote - if you were able to get through it - sounds simple, right? I didn't talk about how meals are structured or the ideal protein/carb/fat (macros) intake because like I said, everyone's fitness goals are different and personal. But if you start with some small, fundamental, common sense approaches, then you can always use that as a foundation to any fitness goal.

I should note that my current meal plan and workout routine became a little different once I decided to enter a body building show. Competing is not everyone's cup of tea (totally fine) so that's why I decided to write about basic and simple points that anyone can start, regardless of their current fitness situation or goal. Hopefully, this helps and I probably have missed a few points. I'll add them on once I remember.

Now... your challenge:  what small change(s) will you start incorporating?

I'm here, rooting for you. More importantly don't give up. Results come when you're consistent. In my opinion, fitness is 80% mental. Working out is the easy part, especially if the discomfort is temporary :)  Good luck!

Ravish Sands

My competition suit came in the mail today! Thank you for beautiful custom work, Ravish Sands! The picture doesn't do it justice. That's OK, hopefully the pics on stage will. Lots of bling on this thing.

Be Better

There will always be someone better and stronger than you. That's a good thing because I look to them as motivation. I look at myself as my own competition - to be a better version of me, to be better than yesterday's me. Small improvements ... they lead into big things. Trust me.

You know something is working when you look up in the morning sky and look forward to "the possibilities of today". Feeling blessed and happy. Happy because that thought entered my mind, instead of something negative.

The Ugly

Cheat meal turned into cheat day. Horrible hormonal day - no sleep, no control. Had Joe chasing me because I was eating something bad every 5 mins. I cried while licking a spoonful of peanut butter. I found cookies he purposely hid from me and ripped open the bag and had two! He tried to stop me but every chance I got I went crazy. He saw the ugly side of my lack of control. I thought about locking myself in the bathroom w all the junk and he can no longer take them from me. He ended up throwing away what he could (unless I ate it all). I blame it on the no sleep and work stress. I say with 7 weeks out I can't be pulling that shit anymore. I am craving bad stuff and the case of the "fuck its" are trying to peak through. I'm battling with it - trying to ignore it. I don't know what happened. Killer Mood swings. I see-saw between motivation and resignation.

Praises

After getting through every workout session I give thanks to God. All things were and are possible through Him.

Hard. Freakin. Day.

Today is hard. No, today is tough. Weights felt heavier so I went lighter. Energy is down. Sleep is lacking. Identity stolen (fraudulent credit card activity). Attitude is in full swing. But it's fine. I'll have hard days and good days. Just today is hard. I tried to make today better than yesterday and I think I did. I think today is better than yesterday because my work ethic is still intact. I swear it's only through the grace of God I am able to complete my workouts. The mental battle is ridiculous!

JVA

He is my spotter in every sense of the word. I have to keep up my end of the bargain to keep inspiring him to do his best. This is good and enough motivation to get me through the longer cardio session this morning. Geez, this fitness challenge is 90% mental.

Hon',

I love you. I love you for just being on the other end of my text msgs as I text you play by play workouts so that I keep myself in check, and so that you keep me in check. Thank you.

Remember when I was crying in the car and said "I want to quit". Thank you for holding my hand then and throughout. Thank you for not letting me quit. I love you.

Thank you for taking numerous Costco trips with me - sometimes by foot, sometimes on a week night ... all without a car. Sometimes, walking in the rain with $300 worth of bulk groceries.

Thank you for being the human dish washer while I prepped meals for hours, for ironing my clothes while I prepped meals in the kitchen.

Thank you for biting into a delicious off-limits-for-me treat and faking the funk with the comment "it tastes nasty". We both know it tastes mmm mmm good.

For the tough love and iron fist when I need it. For hiding ALL snacks because I suck at being disciplined at times. Thank you.

On another note, I couldn't ask for a better weekend. Conquering life while w your loved one is the best.

What do you WANT?

When it becomes overwhelming Joe asks me what do you WANT to do... Sometimes, I should act upon the "wants" instead of the "needs" because sometimes, those "needs" CAN actually wait.

Shut up.

Today is hard. Mentally. I stick to my workouts and diet - not a single bite/nibble/taste of something not on my meal plan. I was good. Angelic, even. I killed all my workouts and didn't skip cardio. I drank 1.5 gallons of water as I was told to do (today, I already polished off a gallon before noon). But I took a look at the mirror this morning and I wasn't happy. My lower abdomen looks puffy, making my waist look bigger. As if I did worse than last week. I was supposed to get my period this week but missed it (although, irregular periods are normal for me). Also, for reasons unknown to me I didn't sleep well this week. But I felt good during my workouts.

All these questions run through my mind: Was it my Sunday cheat meal? Was it my change in menstrual cycle? Was it the weather? Was it lack of sleep? Was it because I've been chewing sugar free gum and just saw it has a small amount of carbs (that add up)?
With all that said, my thoughts need to shut up for a moment.

Ben & who?

Walked by free ice cream at work (Ben & Jerry's!) and stuck my face close to it.... And didn't want any. A happy coach, good results, and a well deserved and anticipated cheat meal in my near future (2 days but who's counting) are huge motivators.

Status Check

I was asked how I'm feeling and I never thought to answer that question until now. I'm feeling super healthy and full of energy more often than not. Sometimes, I feel like a walking zombie but somehow manage to complete my 1.5 hour workouts plus a full work day. Must be the combination of clean eating and vitamins/supplements my trainer has me taking. I'm probably emotional only when I feel like I want to quit (probably because I want to eat like a beast or because food prep has me in the kitchen for hours). That's when Joe steps in and let's me cry, but stops me at some point to bring me back to life. There is one other thing I noticed - that after I eat bad (ice cream, processed foods) I feel like utter shit. I kneeled over a toilet one night hoping I would throw up the junk I ate bc my insides felt like it was rejecting it. So since then, I've cleaned up my cheat meals to fatty protein (steak, burgers) and starch (potatoes, brown rice).

Missing Simplicity

I miss bananas. I miss peanut butter. Oh, the SIMPLE things.

Saturday Morning Cardio Motivation

Saturday 8am, getting in my last cardio session for the week. I have to admit, although I see progress, I sure as heck ain't happy w the progress being 10 weeks out. I'll see how I change in 2 weeks. I know I can do this. It's not like a class exam where I forget info or didn't study enough. Going to the gym and working out hard is my thing, I enjoy it, and it's not like it's rocket science to complete a workout. My dissatisfaction is enough to keep me motivated.

Being Fit vs. Competing

I learned there's a difference between being fit and being a competitor. The level of discipline exponentially grows as a competitor.
   Being fit = "I can afford to have sweets because I work out".
   Competitors = wait until after the show to satisfy that sweet tooth.

This is no easy feat. 4:30am wake-up 5x a week to commute 40 mins to the gym that's close to your job. A job you work 8-9 hours a day. Therefore, meal prep HAS to happen either in the evening (when you just want to put your feet up and watch TV) or during the weekends. Either way, hours are spent in the kitchen to marinate (healthy food does not have to taste bland), cook, measure/weighed, separated into storage bags or plastic wrapped so you don't take a gazillion tupperware containers on the road, and find room in the freezer. I could haul a big ass lunch bag with the tupperware but I don't want to wash so many dishes at work/home and I'm trying to keep bags to a minimum - I do enough weight lifting at the gym.

For any goal, work hard, and then work harder.

Prepping on Vacation

Nags Head, NC (Outerbanks). One last summer vacation.. while in prep mode. Managed 5 days of waking up 7-7:30am before the house woke up, completing a fasted HIIT cardio routine and varying body weight workouts (sprints, jump squats/lunges, burpees, etc), and sticking to my meal plan 85-90% of the time. Didn't know prepping could be possible on vacation until I tried. I'm glad I tried, and I had a blast.

It's 9am...

Have you had your grilled chicken yet?

My Daily Grind

My grind starts when my alarm goes off at 4:30am. Sometimes, I'm quick to fling off the covers and swing my legs off the bed. Other times I lay awake for a few seconds trying to figure out what is that sound. Because I've prepped meal 1 (out of 6) the night before, food is ready - just pop it in the microwave. Take my supps, and polish off my breakfast w my favorite part: oats and blueberries sweetened w stevia and cinnamon. At this point I've already drank 20 oz of luke warm water. It's said to kick start your digestion process and wake up all the internal organs. Sounds good to me. Throw my gym bag on my shoulders and it's off to catch the 5:24am train to my gym at Wall St. That's a 40 min ride. A ride where I'm awake and alert because the sun isn't up and there's not too many people in the subways

For the next 3 months, I tell myself that eating will be a means to obtain energy. Not for the experience and unique flavors I usually go for. Do whatever it takes... Even if it's a mental adjustment.

The Good Parent

A father parent good parent will do anything, I mean anything for their kid. Joe had three back-to-back softball games that started in the morning before most of the city was awake, and played through the early afternoon under the beating sun. Then, ran to coach the last few innings of his daughters softball game. Again, under the sun. Next, he packed up the softball equipment and cooler and kids to bring his gf back to Queens. Eventually sat down to a nice early dinner. At this point, belly full and heart happy, most working parents are day dreaming of a nap. His kids, with their limitless energy that I hope they never lose, turn to him and ask "Dad can we play wiffle ball when we get home?". Without a crease or wrinkle on his brow or forehead he gladly accepts. "Home" is a 45 minute drive assuming there is no traffic, and once you arrive you unpack the softball equipment and cooler, and THEN you play wiffle ball. One word to describe that is "impressive". But I can think of a better one: love.

Chicken. Breakfast of Champions.

It's 8am and I've already had meal #2 (out of 6) for the day. Nothing to continue your morning like 3.5 oz of chicken breast and 3 oz of yams. Plus, 40 oz of water already. Easy peasy. Weight training was all I could fit in this morning. I'm hoping to squeeze in my cardio during lunch. Need to get into the mental zone that "it's only 25 mins, Jam". I could easily scroll through at social media for 25 mins - and that just kills my brain cells sometimes.

Guilt

Feeling suuuuuper guilty I had two cheat meals back to back (Sat and Sun). It's not worth it: the oppressive guilt that might as well be the reason for the bloatedness, heart burn, and laziness that follows.

Dig. Dig. Dig.

I'm in constant competition with myself. The fight that goes on inside my head is real. I flip flop between quitting and continuing. I have to keep reminding myself to "just get it done". It will get me closer to my goal. There are things in life that we can change, and other things we have to accept. I have to accept that once I start cardio, I will be doing it for 25 mins. I want to stop by 5 minutes. I have to FIND IT IN ME SOME HOW. Dig. Dig. Dig.

Committed

I never thought I would look forward to using stevia. I use it for many things, from sweetener to my oats to my coffee. I'm tricking my brain into thinking I'm feeding my body the sweets I'm ignoring.

There are times I look at a bag of chips, a doughnut, and think "screw it I don't want to follow my diet". Then I think "I've already committed to this goal - complete w a date, payments to coach, supps, and various other things to help me reach my goal. Be disciplined. Be committed."

Things that keep me going this week (unedited):
"If there's one thing I love about you, it's that you're tough as shit and not afraid to be human and show emotion. And when you do, I never even question one bit just how grounded and tough you are. Don't ever change that."


"Ur never a quitter. U inspire every day"

I've committed to it already. No turning back. I've told people so now I'm accountable for my actions - either I'll inspire someone to keep pushing for something they want , or show them if the going gets tough then don't quit.

Tested

My patience and my spirit is being tested today. I'm not going to break. I will take a few minutes to think about it, what to do next, do it tomorrow, and move on to enjoy what's left of this day.

I'm learning how to trust the timing of my life, the process of the things I go through, and to be patient with myself.

Keep raising the bar. Keep challenging your mind and body. Because... Why not. You will never know your potential until you try. And once you try (whether you succeed or not), feel free to keep on going... At least you tried for something.

USA NPC Eastern Championships 2014

After months of debating and thinking, I’ve decided to enter my first competition with the USA National Physique Committee (NPC). The competition is on Nov. 8, 2014 at the Tribeca Performing Arts Center (Manhattan), and I’ve already registered and began the early stages of prepping. Competing is a great way to test my limits and discipline, and peak in my fitness. “However it is not a commitment to be taken lightly. The decision to start training for a competition will impact all aspects of your life. No goal worth attaining comes without its fair share of trials…” (from the internet).

Why do this?

I hit a plateau with my fitness results. One of those "I just can't get rid of these love handles" moments. I’m doing it for me and no one else. Like deciding to get my MBA, I’ve set another goal for myself while I still can. I am already working out a lot so why not put all that hard work towards a new goal. The work ethic was already in me. Plus, anyone can work out, but dedicating to a diet and keeping your goal in mind is mentally challenging. I believe doing this is 90% mental. I will push myself and see what I’m capable of. Also, the sacrifices are temporary. There are people who don’t understand and that's OK - don’t expect them to.
I figured what better way to peak in your fitness by having a competition to prep for. You'll be on stage so if you don't follow the meal plan and workouts, then it will show. Competing is also costly so in the back of my mind I didn't want to waste all that money for nothing. A separate entry breaks down the costs I've encountered.

What can my friends/family expect?

Expect me to bring my already-prepared food during gatherings. If there’s a restaurant outing, I will try my best to go if the menu has options I can eat. Please don’t take it personally if I don’t eat your yummy food or decline an invite if I’m 4 weeks out until the competition. Your understanding alone is a big support.


What is “Prepping”?

Prepping for a competition varies. It can be anywhere from a 12 - 20 week process, depending on a competitor's body type, where you adhere to a certain meal plan, take the right supplements (extra vitamins, nutrients, etc. that your meal plan may lack), and complete a specific workout routine. This schedule is pretty strict so I have little room for error if I want to kick ass.

Everyone is different so there are some people who will be show-ready in 4 months and some in 2 months. Point is, once you've committed to this goal, stay dedicated throughout your prep. A BIG help is a strong support system. Without my support system I probably would've quit.

Who decides what to eat and how to work out?

This is all decided by a coach/trainer. Mine is a very sweet and supportive woman in Seattle, named Diana. She does online training, has competed several times, and is very experienced. We communicate via text, email, skpe - she always makes herself available and responds quickly. She also believes in doing this naturally, i.e. no illegal substance or any substance that harms the body. She has a reason for everything she decides for me. My meal plan and workouts are tailored for me.

I have knee issues and I sprained my left wrist in the early stages of prepping. But it goes to show a good coach will also work around these injuries to a) make sure you don't worsen it and b) still manage to workout.

A good coach is good at what he/she does, shows tough love when needed, and believes in you more than you might believe in yourself.

What is your typical meal?

I have to eat 6 small meals a day. The meals are decided by my coach and can vary depending on my progress. A typical meal is 3.5 - 4oz. of a protein (egg whites, chicken, turkey, lean red meat, or fish), a small portion of carbs (brown rice, white rice, or sweet potato), green vegetables, and sometimes fruit (yay! pineapple, blueberries, etc.). I can season my meals with whatever flavors/spices I want.

Do you get any breaks?

Yes. I get one cheat meal a week where I’m encouraged to eat steak and potatoes, hamburger, etc. This keeps my mind sane and gives me the fat intake I lack during the rest of the week. As for working out, I get one rest day of no gym.

Is doing all of this healthy?

Yes. Only if you have a coach/trainer who cares about your overall health, has a great deal of experience and knowledge, and knows what he/she is doing.

Will you look different?

I sure hope so! I will lean out (decrease my body fat %) and develop muscle definition that comes as a result of eating clean and weight training a specific way.

What’s the hardest part about this experience so far?

Other than not being able to stray from the meal plan, the hardest part about prepping so far (and I’m only in my first week) is having to do cardio – I haven't done that much cardio in a long time.

How do you get judged in the competition?

There could be maybe 20-50 girls on stage depending on the show. There are several categories to compete in. In my category, the Bikini category, judging criteria is:

• Balance and Shape
• Overall physical appearance including complexion, skin tone, poise and overall presentation

What happens after the competition?

Whether I did well or not, I will go home happy because I was able to conquer the mental and physical discipline this sport requires, and I will eat EVERYTHING I CRAVE. Then, I return to my normal everyday healthy/fit lifestyle :)

Where/How did I start?

The idea of competing was on my mind for some time. I kept looking at competitor pics on social media, reading competitor articles/blogs/etc. to take a further peak into the sport.

I knew if I competed, I would learn so much about myself (potential, limits, etc). I started by searching for a good coach whether via social media or word of mouth from a friend who knows a friend who knows a friend. A lot of competitors look different. So when I was deciding on a coach, I took a look at his/her clients. If they showed results that I would be proud to have then I had myself a potential coach. Pricing is another thing w coaches - stick with what fits within your budget.

Then, I looked up the different kinds of competitions and read their qualifiers, schedule, and location. I picked one that was open to amateurs, located in NYC, and was a minimum of 3 months away.


If you have questions, please ask. I'll be more happy to answer them.