Focused

Scale weight = still coming down by 1.6 kg from yesterday
Food today = 1865 out of 1850 scheduled (21% F, 34% P, 44% C)
Water = over 3 litres

Training = 6 am - teach RPM (543 Cals, Max HR 101%, Avg HR 81%)
8.30 am - Legs (264 Cals, Max HR 85%, Avg HR 66%)
followed by 20 min steady state run (Cals 265, Max HR 91%, Avg HR 81%)


Although still only part way through the day I'm still really focused and getting through each day unscaved. I am employing Liz' mantra of "one day at a time, one meal at a time, one workout at a time" and so far so good.

The 6 P's are also helping me through. "Prior Planning and Preparation Prevents Piss Poor Performance". Oops, that's 7 with the "piss".

As I sit here typing I look up at my calendar for June. It's titled "TEAMWORK" and quoting "Together, ordinary people can achieve extraordinary results" and I realise we are one team working together encouraging, supporting, comforting and leaning on each other to help us through on the other side. I feel blessed to be a part of this team.

All you girls go and look in the mirror and tell yourself "you're beautiful, you're strong, you're confident and you can do it".

Feeling FAB-U-LOUS!!

Scale weight = comp weight + 4.0 kg's
Food today = 1855 out of 1850 scheduled (21% F, 39% P, 39% C) Day's not over but I'm confident of sticking to my planned food for the rest of the day
Water = over 4 litres

Training = 6 am - 30 min elliptical intervals (Cals 377, Max HR 98%, Avg HR 87%)
8.30 am - Back/biceps/abs (Cals 233, Max HR 81%, Avg 58%)
9.30 am - participate in RPM (Cals 601, Max HR 103%, Avg HR 89%)

I'm feeling really really great again today. Of course, it started out fantastic at 4.45 am this morning with such a huge drop in scale weight from yesterday. Next best thing was participating in RPM. As I had no clients later in the morning thought I'd ride the latest release to refresh my memory ready to teach tomorrow morning and managed to absolutely thrash myself reaching over and above my max hr a number of times. I can't remember the last time I was able to really go nuts in rpm. Of course it would have been at one of Liz' Hi-Performance Saturday morning classes but seems such a distant memory.

But the best part of my day would be having the gorgeous Shannon over for a few hours. We talked non-stop about everything that's happened over the past months, competing and also about the future and where we we'd like it to take us. I was excited, she was excited and I can feel myself pumped up with adrenalin and bursting with energy right now.

I'm confident, I'm strong, I'm back!!

Love em or Hate em

The scales showed a drop this morning of 2.6 kg's from yesterday. I am now resembling less of a pufferfish. My legs are branches this morning rather than tree trunks. My ankles are returning. I swear yesterday it was like I was 8 months pregnant again my feet were that swollen from odema.

Got me thinking about the effect a piece of metal has on me. I love the thrill of seeing the number go down. The challenge before me. Is this why I continue to sabotage myself? So that I can set and reach goals? I remember pre-comp everytime a number goal was set for me upon coming close I would blow it. I know Liz tells me and everyone else that it's just a piece of metal and a number but I think as a figure competitor they become important to us. Somehow after comp we're supposed to just forget about them but anyone that says that's easy is full of shit. I'm not ready to live without them or food scales or cal king just yet!

THE RAILS HAVE BEEN REPAIRED

Scale weight = comp weight + 6.6 kg
Food today = 1854 out of 1850 scheduled (21% F, 40% P, 39% C)
Water = 4550 mls

I am ashamed, very upset and embarrassed by the number on the scales this morning. I cannot believe it takes so long to get it off and just 8 short days to put it back on. I knew better but ignored the facts. I f@#ked up big time. Perhaps I thought I was invincible now I had reached my goal and done so well? Thought I'd test the theory that it doesn't come back in the same spots? Wanted to have that goal of losing again? Whatever, doesn't really matter now, the damage is done. I will not wallow in self-pity. I've been here before. It's time to take control again and step into action and that I did:

Training = 6 am - 30 mins elliptical intervals (Cals 395, Max HR 98%, Avg HR 85%)
10.30 am - weight training (Cals 222, Max HR 80%, Avg HR 57%)
followed by 30 min steady state run (Cals 399, Max HR 92%, Avg HR 84%)

This early morning's cardio session was hard. I am holding so much fluid and am puffy all over. I felt so unfit and found myself hiding on the elliptical in the corner. I did not want others to see me and closed my eyes during each working phase and willed myself to push faster.

I've written my own weight training program for this week and today trained chest, triceps and shoulders and followed with a steady state run which felt really nice and comfortable.

I've followed my eating plan today with no sign of derailment. Monday down, rest of week to follow.

Thank you everyone for your support and encouragement. I'm a firm believer in things happen for a reason. I'm meant to make all these wonderful friends.

Others Don't See Us As We See Ourselves

I was overwhelmed a short time ago whilst finishing up with my training when a lady came over to me and said something to the effect of she thought I looked amazing and had a fantastic body and that she aspired to look just like me. And, the best part, she didn't even know I had just competed and how I looked a week ago.

I was really shocked by this and found myself crying again! I couldn't believe that someone else thought I looked good when I feel so bad. I was amazed and confused.

Today's report to follow tonight.

Finally !!

Finally, after thinking about it for so long I've set up my own blog. Why? I don't know. Perhaps, now feeling my most fragile I need this as another tool to get me back on track.

I never once thought the other side was going to be like this! I'm strong, I'm confident (most of the time) and competing in figure was one of the most amazing experiences I have felt. I never intentionally set out to place but rather began my figure competition journey to have a goal as a means to lose the weight I had gained since moving to Brisbane last May. I'm not going to write about my contest preparation. That was then, this is now. I should have started this blog a long time ago but never seemed to have the time. After placing 3rd in Novice class in INBA a decision was made to compete again the following weekend at the WNBF Championships and again I placed, this time 2nd in both Novice and Open classes. I cannot describe how I felt other than amazing! Being on stage and doing so well was unbelievable. That feeling has subsided quite quickly and this week has been quite a struggle emotionally. I know I'm not alone. We're all going through it, most others on the way back up again. I had heard about it but somehow thought it wouldn't happen to me. I trained (hard) riding rpm 3 times on Monday trying to learn the new choreo in order to teach the new release on Wednesday morning - eats perfect, Tuesday rode rpm again twice with some weight training in the middle, nutrition - what nutrition, Wednesday taught rpm and weight training, food a blur, Thursday no training food a blur, Friday 30 min cardio intervals - food good, Saturday no training food not good, and today, Sunday no training food - let's just say this is the last day of eating crap!

My scales are way up, the fat's come back, I look like I'm pregnant, and basically I feel like shit. I've cried so much this week. I just want to curl up in a ball and stay in hiding until the fat disappears again. I've spent the morning logging the whole of next weeks food and training, creating spreadsheets and generally thinking of my comeback. It's consuming my every thought.

I'm heading to Las Vegas Monday week so I have next week to drop a couple of kilos then upon my return I'll be strict for a few weeks to get back to where I need to be. I want to be lean enough to be happy with how I look but not so lean that muscle gain will be impossible. At the moment I really want to compete again but know that I'm only wanting to do this to have a goal and get back to a comfortable weight. If I do ever compete again it will be next year though. I have a social calendar full for July and we have a family holiday booked in October so not enough commitment there to prepare for competition at the end of this year.

Will write each day this week before heading to Vegas. Please, I'm asking myself, stick with it this week and don't lose control any more.

PRODUCT PRICE LIST

All products are plus Postage. For further information or placing orders please phone Shelley on 0409 654003 or email ss2306@bigpond.net.au

Redbak V-PROTEIN

Vegetarian/VeganSoy Protein Isolate

REDBAK V-Protein is the perfect solution for people who require a non-animal, dairy & lactose free protein to supplement their diet.

REDBAK V-Protein is made from genetically modified Soy Protein which is a high quality plant-based protein that is equal in quality to meat, milk & eggs.

It is naturally high in the ‘critical cluster’ Amino Acids, BCAA’s (Branch Chain Amino Acids) and added L-Glutamine. These aminos help spare muscle & assist with muscle recovery, especially in conjunction with a low-carb diet or when calories are restricted.

REDBAK -Protein is ideal for vegetarians, vegans, the lactose & dairy intolerant or anyone who wishes to take advantage of the health benefits of plant derived protein.

Flavours – Chocolate, Vanilla

1 kg $60

Pharmaceutical Grade L-Glutamine

1 kg $80

Glutamine is probably the most important supplement an athlete will ever use. Its important roles are in the digestive, immune, cardiovascular, musculoskeletal, respiratory, and nervous systems. One problem however, Glutamine is one of the first amino acids to get converted to glycogen and used for fuel when energy stores become depleted in muscle during exercise. Because of its importance in stimulating synthesis of protein within muscle for the repair and growth, Glutamine stores in the muscle must be restored as fast as possible to allow for optimum recovery. Another characteristic of this fantastic amino acid is its ability to act as a buffer for Lactic Acid and increasing Growth Hormone. Performance Glutamine will not only help you recover to the optimum level; it will also help preserve Glutamine stores for optimum performance.

Branched Chain Amino Acids (L-leucine, L-valine, L-isoleucine)

1 kg PACK $105

Branched Chain Amino Acids (BCAA’s) help you retain or build lean muscle mass whilst getting leaner (anti-catabolic and pro-anabolic). Performance BCAA is a high potency combination of amino acids, L-Valine, L-Leucine and L-Isoleucine. These are known as Branch Chain Amino Acids. Scientific studies show BCAA’s are important for muscle growth, recovery and performance. Because they are not manufactured within our body, an external source must be found through the nutrition we consume. Performance BCAA contains micronised molecules for fast absorption. It helps provide speedy recovery and increase athletic performance. It should be taken straight after exercise to initiate recovery and prevent muscle tissue breakdown after heavy training, long distance and endurance sports.

Pharmaceutical Grade Creatine Monohydrate

1 kg $70

Creatine has been proven beyond doubt to be the ultimate performance enhancing supplement. Many studies have been performed proving its effectiveness in increasing athletic performance, strength, recovery and growth. In the muscle, Creatine is an integral part of the pathway to produce ATP for energy production when exercise. 100% Pure Nanorised Creatine Monohydrate provides more muscular power, increased stamina, greater intensity, and less fatigue. It is suitable for all athletes.

Acetyl-L-Carnitine

1 kg $85

In the body, Acetyl L-Carnitine is derived from the amino acids: lysine and methionine. It is mainly synthesized in the liver, brain and kidney. The role of Carnitine is to support fat metabolism within the cell. It does this by assisting with the transport of fatty acids to the inner mitochondria membrane to be burned as fuel. Supplementation with Acetyl L-Carnitine may assist in energy production from fat metabolism, weight and fat loss.

Horleys Carb Less Crunch Bars

Flavours - Crispy Caramel, Choc Nut Crisp, Peppermint, Rocky Road

The perfect bars to complement a smart eating plan that includes a reduced carbohydrate intake. CARB LESS bars make great snacks to fill you up but not weigh you down, and they taste unbelievably good!

4g carbohydrates per bar
18g protein
Delicious chewy texture
Real chocolate coating
Low glycemic index
No sugar rush - smart snacking

Box 12 $48

Slim Secrets Chips

Do you often crave a potato chip but resent the extremely high fat and calorie content found in them?

Once again Slim Secrets has found a smart snacking secret weapon in our delicious Slim Secrets potato chips. They are the guilt-free alternative to normal potato chips. Our flavours are Sea Salt, Salt and Vinegar and Cheese and Onion.

No more greasy fingers when you eat our chips.

Slim Secrets Chips are proudly made in Australia for our company. They are 97% fat free as well as gluten and preservative free.

Secrets about our chips:

Only 140 calories per 40g (1.41Oz) serve
Just 1.2G fat per 40g bag
Over 4g protein per bag
Gluten free
Source of fibre
Made from real potatoes

$2 per packet

Slim Secrets Designer Cookies

Flavours - Chocolate Chip, Trail Mix

Our special secret blend of fibre and protein in our designer cookies is DESIGNED to fill you up without filling you out!

All under 125 calories our cookies are a great snack for between meals when you are craving something sweet but want a healthier alternative. They are ideal to take with you to work, to have with your afternoon tea, after a gym workout, in your bag to keep you going between meals when you are out and about or any other time you need something to curb your hunger.

Secrets about our cookies:

Low in calories
Contains rolled oats
Source of fibre

Source of protein

$6 per box

Nutrient Secrets

Flavours - Radiant Peaches & Cream, Smart Vanilla & Almond, Hearty Cranberry Crumble

Not only do the Nutrient Secrets bars taste like a decadent treat, provide you with solutions to your snacking dilemmas with all under 100 calories per bar, but they also include a twist of added ingredients.

$29 per box of 16

Slim Secrets

Wouldn't it be great if you could control your snack attacks, have sustained energy release, satisfy your hunger, achieve your weight goals, burn more fat & less lean muscle.

A healthy, great tasting, great fun, great-for-you, solution focused, snack range.

Good source soy protein
Good source of fibre
No trans fats
Wheat free

$33 per box of 12

Premium Whey Protein

Available in 4kg, 1.5kg, 750g

Protein: 85.5%, Carbohydrate: 1.5%, Fat : 1.5%
Flavours: Chocolate, Strawberry, Iced Coffee, Vanilla

4 kg $126
1.5 kg $65

750 g $38

Premium Whey Protein HWPI + WPC is perfectly constructed for athletes needing the additional support of a regular dietary protein, whilst still supplying Hydrolised Whey Peptides for improved recovery and growth responses. The rate of digestion and absorption of HWPI and WPC are not the same. Combination of these proteins gives a more continues absorption through out the day. Sustained release proteins are required by certain athletes at certain times of their training and dietary program. Too much protein at one time can put unnecessary stress on digestion and absorption, minimizing benefits. The longer acting protein is more beneficial during the night or where longer times between meals may occur. Instead of taking a protein hit every 2 hours; general athletes can take Premium Whey Protein HWPI+WPC on a more controlled basis, suiting their busier lifestyles.

Biotest Surge

The hard part of effective post-workout nutrition is determining the right blend of nutrients in the ideal ratios. Biotest Surge is designed to switch on anabolism and halt catabolism when it's absolutely most important — post workout. The formula stimulates a hormonal (primarily insulin) surge that drives high concentrations of certain nutrients, supplied by the drink, deep into the muscle cell. And if you're successful at achieving this cascade effect, you'll quash catabolism and stimulate anabolism, big time! In fact, it's estimated that you can speed up your body's ability to recover and build muscle by a minimum of one full day, which can make the difference between being the typical hard-gainer and at least a good-gainer.

Biotest Surge is one of those supplements that actually works a whole bunch better than you could ever hope for. The people who've tried our formula have all had the same experiences. More specifically, they saw dramatic increases in recovery ability, which translated into newfound muscle-mass gains.

$99 (the best money you've ever spent!)

Biotest SuperFood

18 incredibly potent, freeze-dried super extracts of WHOLE fruits and vegetables and combined them in what we believe is the perfect superfood. We chose each for their almost drug-like properties, and put them together in one incredibly potent, incredibly concentrated, incredibly easy-to-use powdered supplement.

No fillers, no extra flavoring agents, no sweeteners, nothing extra — just pure superfood.

Just ONE TEASPOON of Biotest's Superfood is equivalent to eating between 10 and 12 average servings of fruits and vegetables!

$90

Biotest Hot-Rox

Ramps up lipolysis, releasing fat from adipocytes more rapidly than ephedra-based products to the point of no contest.

• Minimizes lipogenesis (fat creation) via increased cAMP and T3.
• Maximizes and sustains metabolism around the clock, turning fat into heat energy, through two powerful mechanisms: Fueling the TCA cycle Stimulating mitochondrial uncoupling
• Provides an inexhaustible supply of the weak-link substrate oxaloacetate and thus keeps the TCA cycle primed for sustained, maximum fat burn.
• Elevates and maintains not only the increased production of T3, but the peripheral conversion of T4 into T3 as well, without suppressing TSH (natural thyroid production).
• Doesn't over stimulate cardiac tissue or raise blood pressure.
• Preserves or even promotes muscle-mass gains.

So if you want maximum fat-burning effects to work continually, around the clock (24/7), HOT-ROX is the perfect supplement for you!

$93

Biotest Beta-7

BETA-7:

• Increases anaerobic threshold (muscular endurance)
• Increases aerobic threshold (endurance in general)
• Increases physical work capacity
• Increases lean mass
• Increases intercellular carnosine levels dramatically in both fast-twitch and slow-twitch muscles
• Decreases body fat

$120

Ladybird Protein Crunch

The protein supplement is so handy, whether it be to make your own protein bars, to add to cereal or yoghurt as a great protein component for your meals.

LADYBIRD PROTEIN CRUNCH is an exciting ‘crunchy’ alternative to traditional protein supplementation. All those great textured crunchy foods are generally high in carbohydrates, but now LADYBIRD PROTEIN CRUNCH offers a versatile, light and crispy protein food.

With 70% Protein, LADYBIRD PROTEIN CRUNCH, gives you a light crunchy protein source, suitable on its own, like a breakfast cereal or snack food, or to boost the protein content of other foods.

LADYBIRD PROTEIN CRUNCH is a tiny crisp bubble of Non-GM Soy Protein Isolate with less than 20% carbohydrates.

1 kg for $60