STRESS!!!

I have been taking in between 1800-1500 calories for several weeks, then now I'm taking in between 1500-1200 a day. My carbs were above 200 grams for awhile but now I am trying to keep them low to about 100-130 on a high day and between 70-100 on a low day.....Everytime I keep my carbs low, I start to crave them and become irritable and tired, fatigued.....the past 4 days I went on a binge....it was awful! I am trying to get back on track again....it is hard with my job and all to keep my carbs low....I have been getting in over 120 grams of protein a day. I was trying to do 3 day low carbs and one day high...I'm not sure my body wants me to do that?? It is so important to listen to your body but when you are in competition mode, I'm not so sure sometimes where to find that balance at?? Especially when you are in Figure....the judges may be looking for a softer look or a harder look......I just want to be the best I can be and feel good about it. Check out the website for the Cajun Classic (formerly Red River). The name had to be changed cause someone else already had their show named this. This was one of the Shreveport, LA shows I won last summer.......Check out http://npccajunclassic.com/index.htm "DARE TO BE DIFFERENT!"

6 Weeks Out!

I still weigh 127# ?..for some reason I am stuck at this weight?. I have lost inches. I have gone from size 7 to size 5 and lost 1 ? inch in hips, 1 inch in thighs since March. I feel myself losing fat and keeping muscle?..last year, I felt skinny, this year I feel small and tight?.I have really concentrated more on my diet this year and started eating stuff I never do?.like sweet potatoes and oatmeal....my body is in shock?but I am menstruating and have gone on a BINGE TONIGHT!!! OH LORD!! MY diet is full of SUGAR!! I ate some pizza, candy bars and lots of oatmeal tonight?.I am craving carbs like CRAZY!!??I am getting so nervous and my stress level has increased a lot lately! Personal Training is booming! I feel really bad about cheating on my diet but I.......stay positive!! I keep telling myself that.....I will get back on track!! l will not train any muscle group more than once per week...... I will mainly just get a pump and move on...I will continue doing lunges, kickbacks, plies, step-ups, and little moves with only my own body weight... CARDIO!! CARDIO!!......some days are harder than others to try and get it all in. "EVERY GREAT ACHIEVEMENT IS THE RESULT OF A HEART ON FIRE." I'm very determined and stubborn. There's a desire in me that makes me want to do more and more, and to do it right. Each of us has a fire in our heart for something. It's our goal in life to find it and to keep it lit. - Mary Lou Retton (Olympic Gold Medalist, Gymnastics)

Pic taken 4/25/05. Can you tell the difference from changing my back exercises, watching my diet closer and INCREASING CARDIO??? That is how the definition comes out? The muscle is built and the cardio helps define and show the sculpting of the muscles, especially when subcutaneous fat tissue is removed!

Pic taken 2/27/05

My Diet!

my diet the past 2 days: MONDAY: 7:45am oatmeal, 4 oz. chicken 11:OOam Met-rx 2:llpm butter, 4 oz chicken, 8 oz potato 3:30pm 5 egg whites 4:05pm 4 oz chicken 9:10pm 4 oz tilapia TUESDAY: 8:30am oatmeal, 8 egg whites 11:30 Met-rx 2:00pm 4 oz chicken, 4 oz potato 4:00pm 4 oz chicken 7:30pm Myoplex carb sence 10:20pm 12 oz tilapia

Complex Carbs!

I have been trying to do "3 days low carbs and 1 day high carbs" but I can't seem to keep my carbs low on that third day. It is killing me! Diet is so emotional! We are effected so much by how we eat! Sugar is addicting. When you eat sugar it just makes you want more and more! The more sugar you eat, the more addicted you become. I try to gradually reduce my sugar intake when starting to diet for a show. It is almost impossible and unrealistic to go from say 300 carbs a day to 20! Your body will go into shock! I keep a Nutrition journal every day that has: time I ate the food, the amount or serving size, total calories, carbs, protein, fat, sodium and water intake. My workouts: cardio and weight training is listed on the back. I reassess myself every week and concentrate on meeting short term goals to help meet my long term goals.. I also work like this with my clients I personal train, if they want. If you don't keep accurate records, you will not know what is or is not working for you.....everything else is just a guess or an assumption. I am aiming to compete around 118-120 this year. I weigh about 127 now. I competed in my first show your show last year at 127 and the last show, 5 weeks later, I weighed 114.......my complex carbs are staying high due to my occupation as an aerobics instructor and PE teacher.....I cant afford to become too irritable and impatient with those kids....lol.....I just started a 3 low 1 day high carb ......3 days 80-90 carbs and on the fth day 100 or a little more if needed. "WINNERS DO WHAT LOSERS DON'T WANT TO DO."

Areas To Focus on!

I have only been able to work my calves 1-2x a week. I have shin splints right now and they seem to be aggravated after I work calves. I am going to purchase some new Nike shox this week so hopefully that will help. There are so many different styles of shox out right now. It is so frustrating! The last pair I got were the FSGH or something like that, they didn't last 3 months. I hope the newer ones are better. I really like Nike products and would hate to switch to something else. I used to be in their Nike Instructor Discount Program but they have discontinued this service for some reason. I don't know why. Do you?

I have been doing lots of cable rows to bring out the muscles in my upper back. Last year, I trained my back hard for width doing pullups, wide-grip pulldowns to the front and one-arm bent rows. This year I am trying to concentrate a little more on the middle area or rhomboids. I have been taking lots of pictures of my back and will post comparisons soon. The back is a muscle you can't see regularly so some people seem to neglect this body part due to that factor. The back is a very important muscle group that helps give the illusion of smaller hips and a smaller waist. "GREAT WORKS ARE PERFORMED, NOT BY STRENGTH, BUT BY PERSEVERANCE." - Samuel Johnson

Soo Nervous!!

I am getting sooooo nervous.....I have never kept my calories this high this soon before competition. I am doing so cause my shoulders and back need some more muscle to them to become more proportional with my lower body. My avg calories have been around 1890, my avg protein around 150 and carbs....a big 220!!! We had Teacher Appreciation week last week and .....yes, oops!! I got into the sugar almost every day!! (Pre-menst also....UGH!!). Anyway, it is time to get SERIOUSLY SERIOUS!! being 7 weeks out and 9 WEEKS OUT!! The only green veg I am getting are from green beans and some broccoli right now.......I tried SPINACH......YUCK!! I have started eating sweet potatoes and have cut out my grits since it is a derivative of corn.....sniff, sniff :( and am now eating oatmeal. My water intake and cardio will be increased again this week.......progressive overload principle........training middle back, rear delts and side delts hard and still for size......NO SQUATS!! NO LEG EXT.....but have been doing lots of plie squats, walking lunges, and glute work........stadiums/sprints are going well...2-3x a week 20 minutes at the most.

"FIGHT YOUR FEARS WITH ACTION."

Motley Crue Concert!

Tonight, went to eat at Superior Grill in Shreveport, LA before attending the Motley Crue concert at the Century Tel Center. I had a couple of strawberry margaritas and ate the Tilapia and rice for supper. I had some chips and hot sauce as well. I will bump my cardio this week and increase my water intake. The concert was alright. They played several songs I had never heard of. They didn't play, "Smoking in the boys room". That was one of my favs. I used to go to the river every weekend and we would listen to the Crue. Favs like "Dr. Feelgood", "Girls, Girls, Girls", and "Kickstart My Heart". Tommy can play some drums.....he flew from one side of the stage to the other playing different rhythms. .... Play time is officially over (I think...lol). I have 7 weeks until Jackson and 9 WEEKS UNTIL JR. NATIONALS!! Today, I have been cooking all my food, chicken breasts and Tilapia. It usually takes me about 2 hours to prepare my food, measure and store in zip lock bags for the week. I have lots of Crystal Light and will keep some close by when I crave the urge for sugar. I am going to increase my Chromium Picolinate and Magnesium in my diet to help stop sugar cravings. I am going to try and keep my carbs at 80 today, Sunday and Monday and Tuesday.....since I was A BAD GIRL over the weekend!! "THINGS CAN BE DIFFERENT ONLY IF YOU CAN MAKE THEM DIFFERENT."

Working Out on the Football Field!

My heart rate is between 147-160 when doing stadiums, sprinting and other field work . It goes up to 180 sometimes.....I rest when I get short of breath. I did sprints today on the ULM football field. There is nothing like the rush of working out on the field. It is very motivating to me. When I was a little girl, one of my dreams was to grow up and become a football coach...lol...Can you believe that? Well, this is probably as cllose as it's gonna get! I did about 5x100.....and lots of lunges and glute work, plie squats.....I feel good.....I did 10-5's (sprint 10 yards, back pedal 5 yards) all the way down the field and then back pedaled 100 yards to the end!!!!..................AWESOME!! This kicked my rear, the burn in my legs felt great! Yes, I am sick I know! Haha! My heart rated monitor needs a new battery so I have been checking my pulse regularly between intervals..... I have about 15% body fat right now!! "IT'S ALWAYS TOO SOON TO QUIT".~ David Tyler Scoates

Mary Lado and I at the NPC Greater Gulf States Bodybuilding & Figure Championships in July 2004 at The Landmark Hotel in Metairie, Louisiana.

Way To Go MARY!!

WOW!! I would like to take some time to congratulate Mary Lado on her pro debut at The Arnold Classic this year. She came in 3rd place behind Monica Brant and Jenny Lynn!! That is AWESOME!! I got the pleasure of meeting Mary this past summer at The NPC Greater Gulf Bodybuilding & Figure Championships in July. She is a very nice person. We were trophy girls together at the show and had a lot of fun! GO MARY!!