Could you believe that I made a mistake on......

     As I sit here on this beautiful Sunday morning, while everybody is either sleeping in or heading to the beach or having a BBQ or whatever you usually do, Im sitting here rewriting and recalculating my whole plan as I got the dates wrong. Where I thought we were 12 weeks out, Im actually 9 weeks out. :/  Dont even ask how I made such a mistake and while I was at the beach yesterday with the girls I accidently found out while talking to a friend on the phone... Dam girl, thats 3 weeks, thats 3kgs, that could lose the game!

     So What do I do now?  Quit?  Could this be a sign?  First, my usual diet makes me gain weight instead of lose and now I get the dates wrong.  I feel frustrated, I feel stupid, and I feel I may not make it.....
Hold on, I may not make it.... So there is a chance I do make it?  If I change it up again and increase my cardio and lower my calories, a bit of bing abit of bang.... I could make it... But isnt quitting easier, and saying I wont make it rather than working my butt off and accomplishing my goal to get on stage and bring out the best package I can....:)

           WINNERS DONT QUIT AND CHAMPIONS DONT SETTLE FOR 2ND BEST! :)

Now we're talking.... ;)
     So whats the plan?  Firstly, no more cheats.  Secondly, morning & evening cardio, thirdly, 6 days weights and fourthly, change my protein sources to more quality protein and cycle my fats.  Yes thats the plan.  I was stressing out yesterday, but it didnt even cross my mind to quit.  We work things around it, jump over the blocks and grab our goals.  Now Im gonna really work hard so I may not have too much time 2 partee with da gangsters or chill but its all gonna be worth it in the end...I got you reading my blog and keeping updated on my FB page, and I cant let anyone down now, especially myself and my girls.... Girls are excited!
     Time for a game of basketball with the girls down the park.... They love shooting hoops, extra cardio and a great leg workout for me & combined family time! ;)

TRAIN HARD - EAT CLEAN - KEEP SMILING :)

   

Figure Food and 12 weeks out!

     You've all been waiting for the mysterious meal plan Im using to get ready for my next show.  Ive taken my time so I can test and see the results to be able to continue and yet let you know if you will try it.  I stress that its a wrong diet to any beginner and you should get your docs approval if you are thinking about doing it.  When my customised mealplan doesnt work, and neither does Monica Brants or Kai Greenes then try it :)

     Its a diet based on Protein and Fats.  Extremely low carbs.  Actually no carbs at all.

6 meals per day and you can eat whichever meal you want at any time.  There isnt a pre or post training meal aslong as you eat whats on the plan.  I spaced out 3 hours between each meal.  

     You will need a very good whey isolate protein with no carbs and fat.  I use Ultimate Nutrition ISOcool.

Natural Peanut Butter and the only ingredients to be peanuts and oil.  Go organic, its the best

Meal 1:           4 egg whites + 3 whole eggs

Meal 2 + 4:    25gms Protein on water + 1 tbsp Peanut butter

Meal 3 + 5:    4oz Chicken + 1oz raw cashews/almonds

Meal 6:          3 oz salmon + 1 cup of green veges.

Boring I know, but this is contest preperation, its not a way of life.  I couldnt stick my usual diet and wasnt seeing the results I usually do and didnt want to risk not competing, Im not a quitter.  Thats why Ive joined the war and am battling to win it!

The first 3 days are the killers.  I had no energy, migraines, stomach cramps, I was miserable and very emotional.  I was aware of this happening, so I took each day slowly, didnt plan for any extremities and just trained and spent time with the kids.  

On the 4th day, I could see that Id lost the glycogen in my muscles and appeared flatter.... and harder. Love the hard look.  I took 2 weeks straight with no cheats and lost 3 kgs.  Water from my muscles.  Doesnt matter now cos I have energy and Im not hungry at all & am burning fat. I can go 4 hours without a meal.  Usually last 2.5 hours max :P

I do slow cardio every morning and train 5 days a week. 

We are 12 weeks out on Sunday and Ive got to train hard this season.  I have a few good people around me that are keeping me motivated and getting me through the days where the bad people try to bring me down.  I cant stress how important it is for your support team.  Get rid of the shit and stay with 1 or 2 people that know their stuff and what youre going through.

Im building my website during this prep and giving all my training and diet complimentary at the moment.  Being a single mum isnt easy in the jungle, but I have a goal, and I will find ways around it to keep my family happy and succeed in life.  Find my athlete page of FB, Froso LUCA Athlete and Ill keep all the tips coming, as they do come from inside of my heart.  Please post on my wall and let me know what you'd like for me to include.  

Any questions please dont hesitate to contact me.

TRAIN HARD - EAT CLEAN - KEEP SMILING :)

Doesnt work, change it!

     This week has been a week of mixed feelings for me.  I have had an emotional rollercoaster that drives me off my diet and causes a feeling of failure which then hits an emotional binge.  Figure competitions has this effect of eating disorders on most women.  Society's picture of fit woman makes us all battle for a unique shape, that whenever we get side-tracked it feels like we've let ourselves down.  I know many girls that have suffered at one point of their lives from an eating disorder and nowadays, I would consider it a normal feeling to go through.  Many figure athletes have gone through this and can offer help through personal training or skype chatting so if you need a helping hand, you can contact me or a chick you can relate too.
     At this point of my life, Im unable to see the changes in my body from the diet Ive been doing for the last couple of years to get ripped.  Its causing my energy levels to go up & down, Im feeling bloated & the worst one Ive been wanting to cheat more.  This is supposed to be a fun journey & there is no way Ill be able to stick to this plan for 16 weeks.  Luckily enough, I know my body and chatting with another professional, Ive decided to do a LOW CARB diet for the 1st time in my life.  Contest Preperation isnt a time to change things up or try new things, but I have no choice.  I take the risk or I pull I out, and being a risk taker, Im up for it! :)
     I wont be eating any carbs so I will be appearing flatter but that doesnt matter through the diet.  Not a large variety of food but believe me, at this time of my life, Ive learnt that food is energy, Im not in it for the taste, Im in it to get ripped.  Going on such a diet you run a risk of getting dehydrated so you really have to make sure you water intake is on a high.  Im aiming for at least 4-6ltrs per day.
     I tried the diet for a few days to see if I could handle it, cos the idea of no carbs freaks me out.  I found that my energy levels remained consistent, I looked harder when I looked at the mirrors in the gym when I trained and that really motivates me.  Putting on so much weight after last comp and going through the operation during xmas I just want to lose weight and get in to my normal size.  See, I even understand what it means not being able to fit in clothes... BUT Im doing something about it and so can you!
     If you are following my blog and will follow my diet, I can not stress to you how important it is to drink water during this heat as this is a very advance diet & not healthy at all.  If you are not such a serious trainer, contact me for a customised meal plan.  I would rather you follow what I preach, not a risk that Im taking...;)
     During this week I will post on my Froso Luca Athlete Page some pics of my meals that Im having to keep it interesting.  My training changes to less HIGH Intensity sessions and more SLOW walking... This should be fun, as changes are usually fun for me.... Keep checking my page out!!!
TRAIN HARD - EAT CLEAN - KEEP SMILING :)

16 weeks out

     The hardest part I think of preparing for the show is getting on track.  What I mean there is keeping focused, committed, determined and not feeling like you've let yourself down when you've had to miss a session or cheated on your diet.  Thats why I always like to start early, allowing myself that cheat and that time to make up for the session missed due to my responsibilities in life, not because I was too tired to get to the gym... No, it doesnt work like that. :)  As soon as my diet is on track and I start seeing results in the mirror, then were on a roll from there onwards. 
     I allowed myself 2 cheats a week up until now.  This changes as of now, were dropping down to 1 cheat per week.  My cardio sessions in the morning last between 45 mins- 60 mins.  Depending how I feel, I may take it to 75-80 mins.  Getting some extra calories burnt doesnt hurt me! :)  My training program has been split to 3 days on and 1 day off for the moment.  Im focusing on my shoulders, back & butt so that puts me in a push, pull, legs program.  On my off day I do either stairs or track aswell as my cardio in the morning... Off means NO weights!  I train hard but I eat alot of food, good food & supplement so that assists with my recovery.  Very important to rest and not overtrain. 
     Changing cities and starting over again has become a part of my life lately.... Starting from scratch can be hard and Im really pushing myself again cos this is what makes me who I am today.  Im trying to meditate every day to release the stress buildup of each day and am finding it when I wake up in the morning I can stick to my goals, routine, diet, and feel good each day... I see the positive in everything and try to always smile, not because my life is so bloody amazing and that I dont have 1 single problem in it, but because I choose to live like this.  I am in control of my daily decisions and I am happy that Im going through this because I live MY LIFE.  I am what you see because this is how I live it.  You should really try it.
     You can find some free videos on you tube for meditation.  If you are a beginner.  Hope you are enjoying my posts on FB and my BLOG, as I like to share what I learn.  Make sure you email me your questions and any concerns and I will try answer as soon as I find the answer if I dont know it :)
     One more thing, CONfitENT Personal Training will be trading out of FIT & FUN gym in Nicosia.  This is where Ill be basing my business & that doesnt mean that if you are already a member in another gym you have to come there to for me to train you.  I can come to your home, your city if its in Cyprus and even your gym for a small extra fee to cover my expenses.  I chose FIT & FUN because it has a massive open space(rarely do you get this in Cyprus), new equipment, its clean & central, it has 2 levels,  many classes, a stair master :), happy owner, near my home (making more hours available as I have less travel time), and BRAND SPANKING NEW.  Im so excited I cant wait to start training clients!  I have an opening special that you can find on the CONfitENT FaceBook page or the link on my WALL.  Please contact me for pricing as my Personal Training is a full package including your training, NUTRITION (personal trainers can not write out nutrition plans, unless they are QUALIFIED as Nutrition COACHES, I AM), Supplementation & 24 hour Online Support. 

Until next time....
TRAIN HARD - EAT CLEAN - KEEP SMILING :)