My Birthday Week!

The show is over now. 14 great performances! My birthday was this week so I slipped with my diet. 3/26 I will be 10 weeks out from Southern Classic and 12 weeks out from Jr. Nationals. I am keeping my protein up from 100-120 grams a day, my carbs I have been staggering between 100-250 consuming 15-30 grams of fat and keeping my calories between 1400-2000 daily. Protein consists of Myoplex and ABBS (American Bodybuilding Products), chicken breasts, egg whites and skim milk right now. Carbs consist of grape nuts, grits, sweet peas and some low fat cookies (yeah, i know.....I will have to cut those out soon...lol). I've been drinking lots of water, Crystal Light and Sprite every now and then. I will start cutting dairy products and bread out gradually and increase my fish intake and green vegetables. Cardio will be increased to at least 1 hour a day, prob broken down into two 30 minute cardio sessions as to keep my metabolism up. Supplements right now consist of Multi vit and mineral, fish oil, Ester-C, L-glutamine 500 grams, other amino acids. Next week, starting Monday I will start my NO2, extra Vit. C and E, vanadyl sulphate, Calcium, Stacker 3 (still have 2 bottles left-with ephedrine!) chromium picolinate and magnesium and potassium. Workouts consist of: Mon and maybe Thursday: CHEST, SH, TRI- incline dumbell press, pushups to failure DB military press, side lateral raises, rope pulls for rear delts 3x15, Tricep Pushdoens, Rope, Kickbacks Tues and maybe Fri: BACK, BI's- close-grip lat pulldown, one arm bent rows, hyperextensions for lower back, prone rear delt db raises, 21's barbell curls, inclined alt DB curls, one arm cable curls OR concentration curls Wed: LEGS: smith mach squats 135# 3x20, 45 degree leg press 310# 2x20, one legged leg press 135# 3x15-20, walking lunges no weight 2-3 laps around gym floor, lying leg curls or standing one legged leg curls, bent deadlifts 145-150# 2-3x20, inner thigh and outter thigh machines 1 giant set 50 reps, butt buster 3x20, cable glute kickbacks 3x25 I just started tanning now since the show is over. Time flies when you are BUSY!! "THE GREATER THE OBSTACLE, THE MORE GLORY IN OVERCOMING IT. ~ Moliere

This was one of the pictures in our local newspaper here called, THE NEWS STAR. I was interviewed for the Health section.

Newspaper Article!!

Body's natural cycleSuccessful workout considers energy phases By Manuel Jovel The News-Star: A background in exercise science and physical education served Kristie Cobb well in the summer of 2004. She competed in six National Physique Committee figure competitions and won them all, whether at the regional competition level or national qualifying. "Everyone is different," said Cobb, who earned her undergraduate degree in physical education and her master's in exercise science from the University of Louisiana at Monroe. "A lot of people can reach their physical peak only once a year." Because of her efforts, Cobb has a framed picture of her contest form at Moore Health & Fitness on Ferrand Street. Her photo is not far from a signed portrait of seven-time Mr. Olympia Ronnie Coleman, a Bastrop native and friend of the gym's owner, Chuck Moore. "When Ronnie's in the area, he'll drop in and train," Moore said. Beyond her duties as a personal trainer, Cobb knows the physiological parts of exercise that most people go through but often overlook. For Moore and Cobb, a person's health does not end when clients exit the gym. "What a lot of people struggle with is that lifting weights or doing cardio alone won't improve your health," Moore said. "It's a mending process. The time you spend away from the gym, with nutrition and rest, is what allows you to recover." Moore describes physical fitness as a three-step process, consisting of exercise, nutrition and recovery. Muscle building is a destructive process. When an athlete stresses his or her body with increased repetitions or weight, muscle fibers in the body are torn down. In response to this stress, the body compensates by making the individual muscle fibers stronger. "After exercising, there's a 30 to 45 minute window where your metabolism is increased because of your heart rate," Cobb said. "At that point, it's a matter of getting the amount of fats, carbohydrates and protein that's right for you." Finding the right ratio of macronutrients is a trial-and-error process. Two people can use identical exercises, observe the same diet and get the same amount of rest but other factors such as genetics determine what is right for a person, according to Moore. "Working in the 12-15 rep range will make you firmer and leaner," said Moore. "If you've been doing lower reps and heavier weight, going to higher reps is something your body might not expect. "After six weeks your body becomes used to your routine, which causes some people to stagnate." Moore preaches an approach to weightlifting involving switching around exercises, flexible rep ranges and hitting muscle groups from as many angles as possible. Another concern is when athletes place ego above proper mechanics. "The weight you move isn't as important as what you do with it," he said. "If your form is correct and you're lifting the right amount of weight, you'll see results as long as you're consistent." Consistency is a big reason why many people who begin exercise routines are unable to follow through. "Over 80 percent of the people who start an exercise program quit," Cobb said. "People want too much, too fast, too soon when it can take around 12 weeks to notice any definite changes." Athletes can go through three energy phases in 30 minutes, according to Cobb. "In the first stage, you're using ATP (adenosine triphosphate) and PC (phosphate creatine) energy," she said. "What these compounds do is provide you with energy for short, intense exercises, like sprinting." ATP and PC are also used in explosive movement such as powerlifting, sparking the continued popularity of supplements such as creatine. After 15-20 minutes, the body shifts into a second gear known as the anaerobic phase. The body shifts from ATP and PC to using stored carbohydrates for energy. At this stage, some people experience shortness of breath and a build-up of lactic acid. The next step is the aerobic phase, when athletes benefit the most from the process. "When you're at the aerobic phase, endorphins and other painkillers are released into your body," she said. "This is what some people call 'runner's high' or getting their second wind." The popularity of low-carb diets is a concern for Cobb. "You need at least 60 grams of carbs for your brain to function properly," she said. "I've worked with clients who keep their carbs so low, they can forget what they're talking about midsentence." Originally published March 21, 2005

IT HAS BEEN A MONTH ALREADY!!!

OMG!! The time has flown! I have been EXTREMELY busy! We have started performing the show "Sweet Charity". We have done 4 performances now and had one audience dress rehersal! I am sorry I have not posted in awhile. Rehersals are over late and I need my sleep to keep up with training and all. We have 3 days off until we start performing again. I missed teaching Funk class last week due to dress rehersals. I will get to teach this coming week. Funk class has been such a huge success that we have added Thursday nights. I have taken pictures and measurements again. I am happy right now! I am losing inches and am 10 pounds away from my competition weight. I am trying to keep my protein high at at least 100 grams a day spread out into 4-6 small meals. Backstage at the show, there is alot of chocolate, chips, sodas and other food. I am trying to stay away from it all! I usually consume my protein drink. I must admit though that I have slipped a couple of times! Many have commented on my abs and arms. I am working hard on those shoulder caps! I will post some pics soon! Personal Training is BOOMING! I have been able to go run stadiums a few times this past month! Weight training workouts have been going well! I will be posting my workouts again soon!

THE BIGGEST GAP IN THE WORLD IS BETWEEN "I SHOULD" AND "I DID."