Introducing today Belinda Brophy - Whangarie Police woman and competitor to be.. Belinda travels to Auckland regularly for body fat tests and training and posing... Her results have been amazing so far. She is a natural for putting on muscle and with her mental aptitude - cardio is not a problem.. Hopefully we will witness her transformation through regular blogs but in the meantime you can friend Belinda on link below
Choosing when to compete is the most important decision you have to make at the beginning of the year..... Otherwise your training may not benefit from the motivation which setting a date can create. Its ok to say "Oh I might compete one day" and keep plodding on, but once you set a date then your training will advance hugely and you will begin to learn so much about yourself, your sport and nutrition and finally hit that stage.
Alot of people think that competing in a contest requires only 12 weeks preparation.. Totally wrong.. Ideally a competitor should have 6-12 months preparation... It is definately different if somebody has competed before or has been training for a number of years and has a good knowledge of the sport but here I am talking about females deciding to compete with little background training or very limited knowledge.
I met with a new client this week for a consult and we spent the first 1.5 hours talking about when she should compete.. Before setting a date ( that is if the competitor is not telling me which comp they are competing in) I like to ensure my clients will be be ready well ahead of time...So I checked her body fat and lean mass. Set the goal for her normal off season weight ( a few kgs to lose to get to that) and set the muscle mass goal which I would like her to reach...which involves adding at least 2kgs of muscle mass for this particular client. We then set the contest weight and goal mm's measures of all the sites we do in the caliper test so she can gauge how she is going along the journey.. We discussed the different federations, classes, routines, costumes,cardio, nutrition - so we just about covered all our bases in that first appt..
Breaking it all down, I would like her to lose at least 4-5 kgs and add muscle mass BEFORE we start our 12 week contest preparation..then I would like her to lose a further 6-7 kgs while retaining her muscle mass to reach her contest weight..So next week we begin training hard out to develope the extra muscle. She is already very fit so I am expecting the changes in her nutrition to drop her bodyfat naturally without increasing the cardio....
After breaking down the figures for her, my next job was to work out how many weeks it will take to shred the body fat while increasing the muscle mass to the desired goal we set today.. With all these details we were able to target a competition so that is what we are now aiming for. But we also have another up our sleeve if necessary but I know for a fact thisclient will succeed in the goal we set today... I feel she has the mental attitude to go hard with this...
My next job was to count the weeks till the contest date breaking it into 6 week intervels. I like to have a minimum of 16-18weeks when starting with a client before contest date but we are just scraping it a little this time but she is in the fitness industry and I'm putting in 100% effort with her on this one. We just got in at the right time this week as I think any shorter time than we have now, then we would be scraping it to be ready in time so good timing.. There is nothing worse than having to diet on a very very low calorie diet with extreme exercise to boot the body fat down.. I dont believe in that anyway.... I believe in balance, basically enjoying what you are eating - I would never eat anything I hated just cos someone told me I had no other choice..... so its all about portions and carb control. Its always worked for me..
Of course some clients do scrape the barrel nearing the competition but ideally we should be ready weeks before or pretty much happy with their present state...When deciding on my clients competition today, we decided to do a hard out 2 week diet blitz to kick start her into fat burning, also to get her into diet mode again, and thirdly to get her feeling good about herself.. I know if she can get through these next 2 weeks,then she will succeed with the whole 16 weeks.
After putting her training into 4 or 6 weeks blocks, I have been able to plan her perfectly to hit the stage in good shape.. I have asked her to begin to select music and to begin looking at bikinis.... And we will contact the choreographer early to begin the routine before my client gets to busy, hungry, tired or stressed to be capable of learning and perfecting it..
So now that the consult work has been done, what do I expect from my client... I expect her to eat & train like an athlete and to understand that this sport is very very hard. I need her to accept that she will be hungry.... There is no getting around that fact - doing anything in a calorie deprived state is hard, and determination must be high to succeed in this sport, so she needs to face the fact that being calorie deprived is a state she will be in for the next 16 weeks... . 12- 16 weeks x 7 days = 84 to 112 hungry tired days where she doesnt get to have peanut slabs or sugar donuts.. My client must try to put in 100% daily even if she onlys feels like putting in 75%. To go to bed of an evening feeling like she couldnt of done any better on that given day... To go to bed feeling like she could easily raid the pantry but is too much of a professional to do so.. To account her food diary honestly so if there is extra food eaten she is not scared to account for it.. To do the cardio as required and posing practice regularly without having to be nagged at. Just a few things but each one is important for me to make my client understand the importance off. Plus she has to handle all other aspects of life... Sounds like tough work for sure!!!
My job is to keep her on track as best as I can... To keep her motivated by designing exciting programmes and by adding the odd treats in her nutrition plan when things are going brilliant.. To motivate her with personal pics, videos, weight loss graphs and comments to let her know her progress and how determined and successful she is.. To be up front when things could be going a little better but to be understanding when occasions knock her back.. I have 100% faith in this girl and my other new clients as well and Im looking so forward to working with them all and steering them towards the NABBA/WFF event in Tauranga in May.... Now hopefully I can get them to write some blogs on here.. If you have any questions regarding competition help, then drop me a line..... and come and join the team...
Luf and muscles Jo.
Id like to introduce you to Maree Stubbington............. Most of you would know Maree as the face behind the callouts at the NABBA/WFF events here in New Zealand.. She is a qualified judge and used to be a competitor herself which included her travelling to the states and winning one event over there. But another thing Maree specialises in is assisting females with their plastic surgery choices and operations..
Maree accompanies woman, normally a couple at a time at anytime of year, to Thailand for surgery and oversees the whole procedure for them from start till finish.
Her service includes travelling with the woman to Thailand, organising the accomodation, staying with the client before and after surgery, cooking nutritious and nourishing meals and assisting in all aspects of recovery at the hotel, PLUS her speciality, hitting the shopping hot spots in Thailand. The surgery procedures are varied but her clients procedures include all forms of breast surgery, eye surgery, abdominal surgery including tummy tucks and lipo and thigh lifts..
You can contact Maree by Facebook message as well and keep track of her business..
Well the holidays have been and gone... Anybody living in NZ, particulary Auckland would agree the weather has been absolute RUBBISH.... With most days the rain has been drizzling at some stage, or the sun appears when it is too late to enjoy it, or else it has been overcast and windy.. So many peoples camping trips and beach hols have been ruined... Oh we have had the odd good day but of course it is normally the day you have planned to do something busy...
With me working as a trainer has meant that I have been quite quiet over this period... I still have some of my regulars which is good and the odd new person but mostly I have been able to enjoy some time off with Bee and Jordie and enjoy the rain and lack of sunshine. Training has been pretty spasmodic but I have done some and also headed out for some runs so the balance has been good.. Not too much and not too little.
So did you make a New Year Resolution... I didnt!!!! Actually I never do which could account for why I am never disappointed when I dont get to climb Mt Everest or do that air balloon trip... My resolution each year is to try to be happy, pay the bills and keep fit and healthy... Well I have managed the first two so far for the first 8 days of 2012 but fit and healthy - today Im almost requiring a zimmerframe as I have done some damage to my lower back and walking around like Quasimodo from the hunch back of Notre Dame.. Friday my back was feeling a little tender, nothing to moan about, Saturday while training clients it was definately sore when lifting weights for them but yesterday when I woke up it was almost unbearable.. After lots of moaning, lots of swear words, plus a few tears some medication started to kick in... That had me semi comfortable for awhile but later on in the mid afternoon I took a concoction of several other things which helped quite abit..Woke this morning thinking I was better, still a little sore but took the meds then went to work where I was good for nothing really.. My first client was excellant putting up with me as I tried my best to put on a brave face and keep her working but my second client I had to leave on his own.. I just couldnt bare to even take two steps...
So here I am some 6 hours later, still doped up, and feeling about 75% painfree but expecting the worst at any time when it wears off again.. I cant remember hurting it, and we had been training but hadnt done anything to aggravate my lower back so Im just putting it down to bad luck and hoping to hell that it will heal pretty damn quick.
Yesterday was supposed to be the day that Bee and I were sitting down to sort out our contest plans and that wasnt done.. Im thinking of competing again this year.. Havent obviously decided what to do as yet but something will pop up... Its good to have that goal. At present we are booking a photo shoot in march for our 1st years anniversary so we have that to look forward to and I really must contact Peter and Rosemary from www.photoshoot.co.nz
Well as I said my blog is returning..... I have been laying low over the hols having some nice time off but will be back into it with some pics and videos coming up this week...
I have some awesome new clients this year and also some awesome regulars who you all know so hopefully they will be writing on here as well. Im going to have to crack that whip..
Have a great week and talk soon.... Luf and muscles Jo. xx
Tomorrow I will be adding a video of quad training in my gorgeous BSc compression clothing.. Keeps you cool, non irritating and very supportive plus very cool looking too..
Please note pic: the perfect summertime training gear...... BSc Compression wear.. training legs never felt better
Well it has been a pretty eventful couple of months really over November and December... I have had another birthday 51 years now boohoo... Hate that number or any number beginning with 5.... I had a brilliant birthday party with friends coming around and celebrating with a few drinks and some nice food. Got some lovely pressies including a gorgeous ring from Bee...... Its devine so I was a very happy girl. Had a nice dinner out with Jordie and Bee so that week I was feeling particularly spoilt and happy. After that I had a couple of bad weeks where everything that could of went wrong did. Firstly my ipod disappeared from where I had put it during my birthday party so that was a big disappointment... I eventually got brought a new one by Bee so I only went a week without one and I never thought I would miss it so much.. But the Ipod is perfect to keep in my pocket at work so I can snap pics of my clients randomly so I was lost without it..
Over the course of the week so many little things went wrong.. Losing house keys, losing car keys, clients not showing up, or me double booking, car running out of warrant when I went to pay the registration etc etc.. Just lots of stupid little incidents that throw you out of sync but all is good and happy now.
Bee and I are well into training again now, and I managed to run every day last week but so far this week has been a goner as far as cardio is concerned. Work has been too busy and follow up work with new clients etc takes up alot of my spare time so training comes first and cardio second at the moment..
Jordan has began training at Wolfs Gym as well now, so the last few nights Bee has trained him while I have worked with a client... It has worked out very well so far but I must admit he is abit of a cripple today.... He will get used to it.
We have yet to sort a contest date for next year. Actually I havent even looked at the dates yet for my clients but we will definately get that sorted by New year and start living that dream again.. I have lots of work ideas next year so will be sharing those with you very soon. I will be doing some little mini workshops so will be working on the developement of them over the xmas and New Year and will keep you posted definately.
I have also created some awesome new programmes lately (programme development is my love) so if you are wanting something fresh for the New Year then let me know..
I have to fly right now but be back sooner rather than later.. xxx
My latest facebook friend is Teish Paton.. Teish works at "Pumping Iron Gym" and "Supplements Direct" in Whangarei as a personal trainer. Teish is married to Paul Paton who has 30 years of experience in powerlifting, bodybuilding and the art of selling supplements. However I was lucky enough to be the person they chose to help Teish through with her contest training for an event in May 2012. We met on Saturday afternoon and spent a good two hours chatting, training and doing a small amount of posing.. Lucky for me Teish is already fully into nutrition so I dont have to worry about what she is eating when she is behind closed doors.. So our goal is to add more muscle on her frame and develope her posing ability to first class. All simple really.
Im looking forward to seeing how Teish developes over time and I welcome the inviteto help her with her goals. We worked well together the other day going through some of the "BubbleButt" programme and doing some chin and up dip tests. She worked hard for such a muggy day. You will be hearing more about Teish next year as I add clients progress reports on site but in the meantime if you want to check her out and also to gain motivation from, you can message her on facebook and if your kinda decent then she may add you.lol. You can email Teish at Teish@supplementsdir
It is definately a constant battle keeping weight gain acceptable through-out the off season but it can be mentally rewarding and of course it is great not having to do the
big cover up all the time. At the moment my diet consist of the following
Meal 1 Oats or cornflakes with BSc Hydroxy Burn Protein powder mixed with water - I love sitting down with a bowl of dry cornflakes just nibbling while scanning the mornings emails and chugging down a protein shake. I think this has almost taken over my love of oats which is something I thought I would never ever say.
Meal 2 - Bsc Hydroxy Burn Protein drink ( made H2o only)
Meal 3 - Large kumara ( 200 grams , chicken breast ( 200ish grams ish..) and sauce of mustard and tui tomato sauce - sometimes asparagus or green beans thrown on the george forman
Meal 4 protein shake or 4 egg whites nuked with protein powder added or
sometimes protein shake with some fruit, Im into grapefruit or pineapple
or starwberries dipped into protein dip...
or I will go a savoury option and have some canned salmonn or tuna with tomato and fresh basil
Meal 5 - Omelette or steak ( about 3 times per week) salad or veges
Meal 6 - 4-5 hard boiled eggs ( 2 yolks cos I love them so much)
One weekend day normally a Saturday which is my busiest work day I have carbs for dinner which is my weekly cheat meal and some wine although I had two wine occasions this long weekend. My meal of choice can include goats cheese or parmesan, sundried tomatoes etc but not very often is my cheat meal based with carbs unless I want to make some kumara chips or a wrap for a change.
My favourite treat used to be a salmon steak but lately I have been finding it very rich so have not enjoyed it as much for a while now. I have noticed the more years I diet or eat clean off season, the more my tummy gets unsettled when I do go of track and I can be sick for days following.
I think it is important to realise that we do have to eat reasonably clean off season. We girls, compared to the guys dont have a lot of calories to play around with so we cant pig out on Macca's etc like they brag about. . As you can see, my diet is still pretty much a clean diet, which does get cleaned up even more than this when in competition mode, but I can stay relatively the same weight without having to increase my cardio much off season. I do run off season at least 4 times a week, some weeks more, some weeks less depending on how busy I am with work or other things, but is is brilliant knowing that cos my carbs are always low and managed, I dont have to stress out having to cardio every day as well as train hard in the gym. Please remember that Im not 25 any more as well, so somebody half my age may be able to get away with alot of more carbs etc.. But if your not happy with your body, and you think you eat well, then it may be time to begin to focus on lowering your carbs a little ( not cut them out, just drop them back).
Well it is almost the end of October and I will be starting a new blog for the countdown for my next event. My son is working on my site and we will be having regular video updates which Im looking forward to with a revamped site.
The contest season is still going strong with a few more events in NZ to come so good luck if you are doing anything. Im looking foward to helping take a team to the australasians next year and it looks as if there will be a few of us going to the Arnold too... So its looking good and Im really excited about it.
Well school hols are over once again,. Thursday we went to the city and had lunch with Brad. Did a spot of shopping, abit too much really but taking Jordie shopping with me cuts it down buy at least half as he is one of those "Are we leaving yet? kinda of kids.
Well the Nationals went off pretty well. I actually enjoyed the whole day so much. Regardless of the late start and eveything, things were pretty cruisy for me. I had anticipated the late start for both the prejudging and finals so didnt plan on getting to the venues till 45 mins later so worked sweet for me but the competitors had some very long waits. I had forgotten my camera in the morning. I had been taking advantage of having an extra hour so I had a cook up making caramel protien pancakes, with banana, and topped with rasbperry jam. Made 10 good sized ones then took then to the even where I share them out to my competitors. They loved them... Actually they turned out so good I might run a stall next time. The quality of the competitors was amazing. The classic mens class was my favourite. I could sit back and enjoy as I had no clients in it,,,. The guys in this class were outstanding, As i had left my camera at home during the morning show, I acutally found I could enjoy the show far more than normal but I got 400 brilliant shots in the evening.
At the NZ National 2009 with Mike Debenham, Willie Walker, Brian McFarlane, Maryanne a judge from Guam and Mark
My favourite male competitor for the whole show was Mateo Vaihu who won the Novice Men 80-90 and second fav in my eyes was Aron Noble.
For the Females who I loved most ( other than my own clients were Maureen O'Connell who took out the Open Figure Tall and other favourite was Kaye O'Neill who has made a comback at 48 years of age. She is planning on heading over to Poland for the Masters Worlds along with Michelle Heggie who hopes to get there as well. They didnt give out best posing routines which was a shame as there were a few brilliant ones, and Linda Harringtons was the best for me,but I wasnt able to select one from the males...... other than Tony Ligaliga's "Michael Jackson" routine. How that guy gets to move every single muscle in his body individually I dont know.
My clients did brilliant and here are their results here.
Linda Harrington from Greymouth - officially 4th Place - Suraya Dewing 3rd Place, Senior Figure 35 years
Tracy Frost from KeriKeri placed 4th in the Open Woman Over 55kgs
Karen Montague who placed 1st in the BodyFitness tall and Donna Bezer who placed 2nd in the Open Physique O55kgs
Sarah Goldsmith from Matamata placed 1st in the Novice Figure Tall Class - Julie Harris placed 2nd in the Open Under 55kgs ( Nutrition by Alison Rainbow)
Mandi Matheson from Wellington - 3rd Place in the Open Physique Over 55kgs.
The Rotorua girls who came to 2 bootcamp session with me but are trained by Adrian Humphreys of Rotorua
From left Jane Mateo (3rd place ) who lost over 50kgs, Carol Doyle In masters over 45 and offiicial 4th Place, and Barbara Moyes official 5th Place in the Novice Woman over 55kgs.
Well I am off to work now so will close for now. My training is ampted for this week. Heading out for a run later this morning.. Had 4 good runs last week so will spend the next couple of weeks running daily then cut it back to 3-4 times a week while into hard training.
Have fun in the lingering excitement of the nationals. It was a good year. Next thing to get my clients fired up for is the Australasians next year. For me, something real big next year. xx
5th October 2009
Im in lust, with my sequined bum bags..
Nationals week finally, and I should be very very excited, and I am, but the Nationals has been overshadowed by the arrival of my
beautiful, sexy, useful, damn spunky belt bags.. When they arrived today I was the happiest girl alive - doesn't take much to make me
happy, but I have been belt-bagless for probably a year now. I have tried but couldnt bring myself to purchase the Louis Vuitton or the Gucci
ones.. or go purchase the hideous black vinyl ones, and now I have struck gold. I have been in glitter heaven all arvo.
So because of my new purchases, I actually trained this evening, not hard core, not even half core but did high reps and basically had everyone drooling over my sparkly bag. The guys were envious ( I could tell even though they didnt say it) and the girls, well I stopped them dead on their crosstrainers and they were wonder struck.
I could almost hear them saying " Oh my god, look at the bag". They were stunned.. One person did say, " Hey they would be good to wear to the night club", so I had to wonder, did she think I was over the top wearing it with my weight training belt... surely hell no!!... anyway I took the weight training belt off and left the sparkly number on.
So Im still looking forward to the Nationals just so I can show off my bags of many colours. It will be like a parade... Lol. You must remember to look at the competitors amd not be dazzled by my sparkliness......
Anyway while on the subject of sparkliness - well there are going to be some outstanding bodies on stage this year. My clients of course will be absolutely fabulous and I have named them on my home page but I have admiration for some of the other girls who I have come to know and wish everybody all the very best, no matter what class, where they are from and who they train with.. There will be a few faces missing who I really wish were competing but for personal reasons, we will talk about them after the comp, have decided to give this nationals a miss.
Physique classes are off course close to my heart, and this year it will be fabulous. My clients, Mandi, Donna and Julie Harris, Tracy Frost are competing as is long time friends, Michelle Heggie and Kaye O'Neill. Now that is going to be some serious muscle to muscle competition.. Very interesting..
I have helped in a small way cos she is a natural at this and has done very well with a 7 month old baby, but Sarah Goldsmith is competing in Novice Figure Tall after winning her first figure event at the CNI.. This woman is wonder woman. She owns her own gym, works in it, teaches in it, ,makes her own bikinis, has a baby and a farm, and she is gorgeous to boot. Does hair and makeup fantastic and has a kick ass routine with stage presence like no other novice competitor.
My Monty, I cant help but call her my Monty even though she isnt, but I have helped Monty since last year and she is the easiest cllient to deal with.. When we get on the phone, well that is trouble. An hour almost passes and we are still yak yak yacking.. She is gorgeous, staturesque and I love seeing her on stage. She look hot at the CNi and will continue to improve for the Nats. Suraya, what can I say about her... Her body has changed tenfold since the elite and I must admit she has surprised even me. She knows and agrees with me that she was lagging abit behind and I was worried about her for a time, but she has pulled something out of the bag ( other than nuts and raisins) and she is sporting the best set of abs I have seen for the year probably. I have a pic on my phone of her abs but cant transfer it to here, shame but she is doing very very well. Linda Harrington, a girl from my home town of Greymouth is competing and she did great at Chch but we will see a huge change in her as well.
she also has a very young baby, 7 months as well I think. If any of you reading this make excuses about competing, remember these girls who both have babys under 8 months, both work as trainers and have homes and other family members to organise - Now if they can do, anybody can.. Im sure it hasnt been easy for them at all.
Im looking foward to seeing a changed Physique from Donna Bezer. Donna hasnt had it easy, she is a busy trainer herself and has overcome probs with diabetes which affects her from losing weight quickly and as easily as most of us. Mark Rainbow helped her with some of her diet when I wasnt too sure how to keep helping her, and
her time is almost here. She has been a very busy girl. Raechelle Chase is definately a crowd favourite - well who doesnt love to see Raechelle on stage, and she has the most beautiful costumes as well. Next to Kirsty Thomson ( who hold a gorgeous short package with the perfect balance of muscle) from CHCH and with Monty, + other competitors, this should make for an awesome class to watch.
Another Figure girl I love is Sheryl Patterson. From what I can tell in Sheryls FB pics, she has the most beautiful body this year, well she does every year but she looks perfect this year.. My gosh, there are so so many beautiful competitors to mention so I have just detailed some of the girls I know or write to.
Oh here is my opportunity to say Hi to Barbara Moyes from Rotorua who brought her team of girls to a boot camp with me and follow up sessions. It was brilliant working with them and seeing them finally on stage at the regionals and hopefully nationals. I know Barbara is competing in the Nationals after winning the CNI so that was awesome for her. She is so so motivated she texted me this afternoon and asked how she can qualify for the Elite next year... lol.
I wont even get started on the guys... Anyway I am looking foward to taking some fantastic pics and getting them on site here as soon as I can.
Anyway I am off to get some sleep. It is almost 12.00 and beddy byes.
Will update again on Friday...... oh roll on saturday why dont ya.. xxxx