Before and After 10 weeks
Before and After 10 weeks
Hey hey! Yes, I am still here. I’ve simplified my life by putting everything on Instagram now, but I’d like to share a few extra details about my 10 week competition training that I did! Let me just say, I’ve loved exercising forever and over the years I’ve been enjoying weight training more and more. When I was in college and my early years of marriage all I ever did was run (very little) and classes at the gym. I overheard someone talking one time at the gym that the people that were in the best shape were not in the classes, but in the weight room. That stayed in my subconscious I guess and I thought well I want to be in the best shape!
Years after years you see the same people at the gym. Do they change their bodies? Not really, and maybe they don’t want to. One of the most important things I have to say about this whole adventure of mine is that it was what I wanted to do. It’s not for everyone. It’s o.k. if I want to lean out and see how far my muscles can take me and it’s o.k. if someone else doesn’t want to be that way. We all have different health and fitness goals and we shouldn’t compare ours with someone else. There is also a time and a season for intense exercising. I had 5 kids over a 10 year span. I could NOT have done this 10 years ago. I ran with my baby jogger, did videos and the treadmill at home, and went to the gym maybe 2-3 times a week and I was happy with that, but fitness has been my passion for a long time and I wanted to see what my body could do and get in the best shape of my life. So, here goes:
I’d heard of a well-known trainer in my area. Both him and his wife train people for competitions. They were known as being the very best. I had a few changes in my life over the summer and I needed something to strive for…a new CHALLENGE, the biggest one I’d ever done. So, I looked up my calendar and realized a local NPC (national physique committee) show was in a few months. I only had 10 weeks. Luckily, I was already pretty fit. I’d already been running and lifting weights for years so I figured I could do it. I was looking forward to following a plan and being held accountable, and for seeing what my body could do! I paid for a 16 week program. I filled out a questionnaire about food and exercise and my trainer Shane customized a diet and exercise program for me to help me be ready for a competition in 10 weeks! I can’t really disclose the exact program since I feel that wouldn’t be right, but I’ll give you the basics and what I learned. First of all, him and his wife Tiffany are seriously the very best at what they do. They win. Testimonials after testimonials are written of people’s successes. It was not easy. It took a lot of determination, drive, patience, and HARD WORK. I’ve heard Shane say several times about the work involved with this kind of training and that not many people can do it. That of course made me want to succeed even more! He’s big on communication. He never trained me one on one. It was all done by texts and emails. We did meet several times as a group to go over posing and other things that were very useful. The diet and exercise plan changed three times over the 10 weeks. The other thing is that Shane has to give you the go ahead about whether or not you can even compete in the competition. Training with him is being on a team. I think I was 2 weeks out when he gave me the go ahead with still a big emphasis on leaning out more.
Day before the competition
The first plan I received told me to lift 6 days a week and to do cardio for 30 minutes 6 days a week. Lifting should be slow and controlled, heavy, and to failure with each rep. Cardio was 2 minutes at moderate pace and 1 minute fast. I trained shoulders and legs twice a week, abs every day, and did a glute exercise every day. My workouts took an hour and 1/2 the first 4 or 5 weeks. The cardio kept going up from 30 to 40 to 60 minutes during the last 3 weeks. The time involved was the hardest for me. It was 2 plus hours 6 days a week. The food plan wasn’t too bad to follow. The greatest secret to my success were sending in weekly pictures. I knew I had to send in pictures so why would I mess up the eating? The first few weeks I followed it mostly thinking a few substitutions here and there were o.k. and then I was told the diet had to be 100%. So I got crazy and really did follow it 100%. I ate 5 meals a day and drank at least 128 oz of water a day. In the beginning, I ate more whole grains like whole wheat tortillas, rice, potatoes, and oats. Protein was a huge factor. I ate protein with every meal: turkey, chicken, fish, shrimp, protein powder, egg whites, and tuna. I realized it was pretty low fat as well. It didn’t allow meat with much fat. Dairy was o.k. in the beginning, mostly yogurt, but was taken away near the last few weeks. The whole plan was very simple. I would make sure I was stocked with my protein, veggies, fruit, and fat and then just rotate around what I ate. Fruit was o.k. in the beginning too, but that was decreased near the end. I felt great. I wasn’t hungry. I had tons of energy. Yes, I still had cravings, but if I kept on top of my eating, they went away. I have a HUGE sweet tooth and once a week I was allowed a treat meal. For about 1/2 of the time I didn’t even have a treat meal, but when I did, that’s where I caved. I know I ate WAY more than I should of. That was my biggest weakness. I only did it once a week though so it didn’t throw me too far off.
The diet can either be a meal plan or macros. I chose the meal plan since I don’t know much about macro counting, but I’d like to learn more. My 5 meals were listed out by ounces. I also took daily supplements that I think only help when you’re exercising and eating well. I never counted calories or turned in my weight although I lost about 7-8 lbs. I love how I look and feel right now. All my clothes fit great and are even too big and I have tons of energy. My next goal is to improve in some of my weak areas. I want to lean out more, work on my legs and glutes, improve the quality of my cardio, and be better with my sugar attacks on my treat meals (:
One week out
The day before and the day of the competition were insanely hectic and stressful for me. Minutes before I was to walk on stage, I thought to myself that this was not something for me and that I would not like this. I’d never been more scared in my life. I smiled the whole time, flexed my entire body, walked up tall and faked that I was confident. My lips were shaking. I was lucky to have been the first one to walk out in all three of the groups I entered because I didn’t have much time to worry about it. I have to admit though, after the first walk on stage and hearing my number called out in the first call outs, I was hooked. I loved it! I wasn’t nervous for the other 3 times I went on stage and I enjoyed everything about it. I met so many wonderful people and enjoyed the entire day. I’ve never felt such an amazing feeling of accomplishment, not even from running the Boston Marathon. Many people can say they’ve ran a marathon, but how many can say they’ve done a body building competition! I’m hoping to do it again in March and take what I learned from the first go around and be even better, like 1st place! (:
If you’re interested in training with Shane I highly recommend it!!! He trains people all over the country. Look him up online under Team Heugly or contact me and I’ll give you their number!!
Work Hard Forever!