When I say pizza its not really a pizza but it got your attention. I think that in order to succeed at dieting, competition dieting or just everyday good nutrition, there needs to be a balance of not only variety in your food but also textures.. Serving up the same old chicken breast can become very boring for most.. Not for me, because I accepted alot of years ago that my body functions best on plainer more nutritious foods, but alot of my clients struggle with the good clean food approach. So Im here to help out in any little way I can. Im not a chef, and not the worlds best at throwing things together but I have had 22 years experience in trying to throw bodybuilders meals together with the lowest calories possible, lowest fat but have the highest protein.. Variety in food doesnt mean you have to add fat and carbs, your food can be as exciting as your imagination.
Here is one meal I made out of some eggplant, tofu and chicken breast..
Tofu ( silken firm - 100 grams = 55-70 calories, 6-8 grams of protein and 2 grams of fat
Chicken breast 100 grams = 166 calories, 31.2grams of protein and 4.2 grams of fat
And eggplant is next to nothing of anything... So here we have a High protein Low Carb Meal.
I sliced the eggplant, sprayed it with oil then lightly browned it, spread it with a rosemary or pesto paste, topped it with chicken and tofu and some tsps of cottage cheese then baked it.. High protein - Low carb, what else can a girl want.
Experiment, use the same 3 main ingrediants and thread onto skewers... Or Cook the proteins up and throw into a pita breadk.
Do whatever comes into your mind but be adventurous. Afterall, your in charge of your body therefore in charge of your nutrition. If your sick of your food, then you have nobody to blame but yourself. Get cooking.
Luf and muscles - Jo.
From my blog leading up the the IFBB World Champs, Santa Susanna, Spain September 2004.
Above, me registering for the competition.. This is the first chance the judges have of getting a look at you. Dress to impress!
I used to record all my food and training in gorgeous hard back journels throughout my international competitions. This was a natural habit for me as since I was young I had kept a diary. I have diaries still from when I was 19 years old, also diaries following my pregnancies and 7 years straight diaries which are so so funny to read now. My kids have a real laugh at them sometime and I remember one night my girlfriend Debbie and I were almost rolling around on the floor laughing at them.. Reading about some of things we used to do when we were young mums.
Anyway here is a portion of one of the blogs I stumbled across yesterday which I wrote when I was preparing for an international competition in Spain.. I placed 6th or 7th ( I have never been that good at remembering things even as important as this) .
No tan yet and no carbed up yet but happy as
These feelings and emotions go through my mind daily:
Excitement - for the whole mind blowing experience of international competition
Panic - Seeing myself lined up amongst the best in the world with my knees trembling - I must keep thinking "Come on, they are only amateurs!!"
Apprehension - Maybe I'm not good enough
Feeling Confident - Hold on maybe I am good enough
Feeling Competitive - I shall give it 125%
Feeling Courageous - Come on - many have done this - so can I - I have nothing to lose
- my body is never lean enough
- my butt is never tight enough
- my legs are never cut enough
- my tummy is never flat enough
- Except on the 18th September where everything is going to be feeling so damn good.
Insatiable Hunger - if only I could eat the double (or treble) the quantity of my weighed pre-planned food. I promise I wont sneak anything else in especially no "Vitamin N" (Nutella)
Motivation for training - Motivation is at an all time high right up until 10 mins into my training which is when my energy goes whoa… right down there. I have to think that invisible judges are judging me during my training and I am going to get marked on that also. I imagine we now have Round 4 - Points for Intensity of Training in an almost carb depleted state. Does it make a difference to my training intensity? Yes it definately did...
I bet this all hits a chord or two with you all.. All I can say is stay confident - even when your not confident, then pretend that you are... Write your diary daily.. I found that I always lived my life how I would like to write it in my diary. It made me push for a more exciting successful day..
I hope this little bit of blogging history can help any of you suffering the highs and lows of competition or dieting for any reason.. Its only natural.... but dont give up. I went on from regional level, to national level to international level and eventually won the two biggest competitons of my life. luf and muscles Jo.
I love to see these pictures of Chris Bateman whose weight loss was constant throughout 2012. When Chris first came to me he had already lost a good deal of weight while dieting down unofficially for a Weight Loss Challenge at Creo Papakura under Steve Purcell. It was at Creo that Chris learnt some valuable nutrition and training principles. He then came to me to help him and this is the first photos I took of him at our first appointment. He is seen here weighing in at 90kgs at the end of 2011. I
I often joked with Chris that I would eventually have him on stage and he would just laugh and shrug it off. Gradually with the fat loss, his confidence grew and Bee and I were able to tempt him into considering it. While I helped Chris with his nutrition and monitoring, Bee helped him with posing. He was an easy client who would just accept the losses or gains as they came. He worked hard and dieted hard and within 9 months Chris was on stage with a body fat percentage of 3%. He started with a body fat percentage of 23.3%. Chris is presently training hard, growning more muscle and enjoying a nice balanced off season. Im thinking we may see him up on stage again later this year.
Here is Chris at his largest and at his leanest for competition. You can see my his trousers how much fat he had lost. Look forward to more updates on Chris later on in the year
Below is the link for his progress video on my youtube channel.
This pic has been going around for a long time.. I love that there has been over 1,100 likes so far....... I also really love one of the comments which said that I should head straight to hospital for hormone treatment...
Anyway thanks to the person who morphed me in the first place. The genuine photo was taken from the Arnold Amateur so Im glad to see that some version of it is keeping people entertained at least..
OMG the time goes so quickly. I have been really shocking at updating my site. Its just one of those things when facebook takes over your life and it is so so easy just to make a quick post there and not even go into my website. Still I know people have told me that they miss it and I am going to get back into from now in otherwise my son Brad will remove it.
Lots has been happening over the last few months..
I have had confirmation that I am officially mid way through menopause which means I am "older" than I mentally think that I am.. My days of having babies are over but no more periods Yipee.. Am I upset by no more babies. .Hell no but my man Bee is and he tells me constantly. However he is still going to keep trying in the hope that he eventually creates his little green eyed dark baby with brilliant genetics.. I just hope he's not holding his breath.
Bee and Jo & Jo and Bee
While we are on the subject Bee and I are almost set to celebrate our 2 year anniversary. I cant believe that it has been this long - I thought it was just going to be a one night stand but then I fell for him. 2 years is brilliant and thats not a bad record for a 52 year old woman ( stuck in the middle of menopause) and an extremetly active virile 28- soon to be 29 year old male. I actually cant wait for him to turn 30 cos then I possibly wont sound so much like Im a dirty old woman. Another plus for him turning 30 is that from May through to December Bee will be 6 months older than my daughter Jaimee. They where born the same year, and even went to the same high school but thank god they werent in the same class.
Now one thing before everyone rolls their eyes and says well it wont last or it is just based on pure sex (however we do base it on sex quite alot but thats normal for our ages lol) but we actually get on very very well and the people who know us think we are a well suited couple ( they seem to say when we are not fighting). Plus Bee is the most genuine person I know, and he would fall over backwards for anybody, and I know he would fall over backwards over a 30 foot hanging cliff for me.That is the kind of guy he is. He gives me his last chicken tender off his chicken breast and would happily give up anything he has well before I take my threats to the maximum..lol.. But I can honestly say he has given me a really special two years of life and I have met some very special friends through him.. We both love training together and as you would expect, our life does centre around training and the gym which is what I will keep posting about in the future.
Im not going to compete this year. I have spent the last couple of years not competing. In 2012 the absolute highlight of my life was guest posing for Club Physical with the Kapa Haka Team and Bee. That was the most amazing experience I have ever had... Only 2 other occasions have come close to that, and that is my WIN at the Masters Worlds and the Arnold Amateur. Both those experiences were surreal. I stop and think about the team which is selected to compete at the Arnold this year and think I was the luckiest New Zealander ever to experience my wins and to represent New Zealand and to do it completely as an individual. I worked my way up through the bodybuilding by doing regionals, and nationals for years and year before I went onto the Worlds and the Masters Worlds events. By WINNING the Masters Worlds I was then selected by the IFBB officials to compete at the Arnold. The Arnold was the pinnicle of competition to me as I WON that event to.... I was a complete outsider that year as it was the first year that the Arnold was opened out to international competitors, Winning those two amazing events were more important to me than getting my Procard which I willingly returned after a time. I had suceeded in what I wanted to succeed in and that was enough for me - A pro card does not mean anything to me unless a competitor has proven themselves at amateur international level..... So at the moment Im just enjoying working, training clients, enjoying my man and my son and living life nice. Im happy, I would just love to be younger, but happy.. I dont want much do I,
Im going to keep updating this site and there are recipes etc and all sorts of info to come on site so check in regularly.. Cant wait to share some training ideas and tips for you all to enjoy.. Hopefully I can help some of you with anything in regards to menopause. Im not an expert but I learning to live with changes to my body, small difference but still annoying lil things, but Im still healthy, active and happy with myself. Luf and muscles - Jo.
Introducing: Camila de Oliveira
This is gorgeous Brazilian born Camila who is now living down in Queenstown. Camila has competed before but has firm goals this year to go out and do some damage on the stage so I am online training her. I began working with Camila back in November and she has made some solida gains since then.
She is an easy client to work with. She texts regularly and never allows a problem to excellate if she has any but she is also not to over the top with her communication with me. She is timely with her nutriton charts and explains in full detail what she is up to with her training and eating and her weight and progress pictures. Not only is she down to earth and honest, she is really happy and funny. She is one of those pleasurable clients whose Im really looking forward to meeting one day soon.
Hoepfully she will be coming up to Auckland for a weekend so we can train and pose etc the whole weekend. In the meantime you can check her out on facebook... She may allow you friendship or she may not. In the meantime you can follow her progress occasionally through me here on my site or watch out for her on a stage soon.
I am available to train with at Wolfs Gym, Henderson for casual or permanent clients... There's nothing I love better than giving somebody, especially females awesome one-off workouts to teach them how to train the muscle groups correctly that they are wanting to scupt.... Putting a programme together is easy for most trainers, but I have been in the industry for over 22 years and know what works and what doesnt for us girls.. I'm not a skinny person trying to make other skinny people. I can teach you programmes to get you toned, fit and to gain a beautifully proportioned body..... Try a one off workout and if you like ( or like to hate) then you can come again anytime.
PRICE $75.00 for a one off session - not including $10.00 entry into the gym... $85.00 all up for an awesome workout for you with follow up programme, weight suggestions and pictures of the exercises we perform.
Done and dusted, and boy what an experience. I will write about this later on this afternoon in depth as there is so much to say about this event and the build up to it.. The performance itself was mind blowing. I can not give enough praise or thanks to the Hoani Waititi Kapa Haka group who performed in my guest pose along with my gorgeous partner Bee. I was totally honoured to be surrounded by such beautifil strong minded people, and people who truely have a deep desire to give 100% to entertain and represent their school. This guest pose was a dream in my mind for quite a long time. I wasnt sure if it would work or even if I could pull if off, but with the amazing help of Te Hira Paenga we did it. It felt unreal to me.. I was totally in the moment and proud of standing on stage not representing myself, but once again I felt like I was representing NZ, and NZ bodbybuilding.. I am still on cloud 9 after it.. I will write again later with heaps of pics of the event.. cheers everybody
Well dieting is brilliant. Its crazy I know to actually like dieting but I really dont mind it. I love the food, and I definately dont mind that fact that the carbs are out or down to the lowest of low, and I dont mind the choices of only having fish, chicken, steak or eggs, and I definately like how easy food preparation is... The weight is coming off nicely.. I think I find it easy cos I dont have any big expectations.. I just take each day as it comes.. If it appears to not be coming off, then I put a lilttle bit more effort into it.. If it seems I am losing to fast, then I back off a little or give myself a little more food, all of which are chosen from foods I am allowed anyway.. I do my runs most days and cycle at night with Bee at the gym or do some more cycylng at home, but I definatley dont kill myself.
Here I was going to have a whine about how people cant cope with the competition food.. it is hard, very hard but they know that.. We would all love to eat more, eat what we want and have all food groups in our plan but we just cant.. thats how it is with bodybuilding competition diets - I dont crave particular foods at all when dieting. but I crave a drink of red or bigger servings of kumara and rice or something but I dont crave foods at all. The keto plan suits me 100%.. Keeps my blood sugars levels and my energy levels up but I do understand that it doesnt suit everybody but this is how I see it. Its only when I am really overdoing the training and the cardio that I tend to get really low in energy but I have learnt to keep a good balance now and prevent my muscle from wasting away while dieting down and prevent getting extremely tired. I still train hard, and cardio hard but its not all about trying to break records or trying to prove that Im superwoman or anything cos Im definately not. I just want to eat enough to keep my tummy happy, train enough to keep my muscle up, and cardio enough to lose some body fat. And Im definately not expecting miricles to happen overnight. It is a slow gradual process..
Im not really sure if competitors really believe it when I tell them that dieting for a comp is the hardest thing they will ever do, but they all seem to nod their heads and say "Yep throw it at me, Im ready". Different story the last weeks when that same person has a completely different personality and have very high expectations of the foods they will be getting on the plans which in reality is very limited.. When one begins a diet, particularly a contest diet, you should know its not going to be all about filo pasty wraps and lattees... so I would say just get on with it and do it and reap the rewards of those fat losses which will soon come because of it. After all the food is not gone forever, it is just not on the plan for the time begin..
Over the course of each week it is going to get harder and tighter with the food choices to be able to bring one into condition so it is stupid to think that it is going to get any easier when it comes to those final weeks. So last few weeks you have this fabulous body, with little energy or time to do anything with it..lol.. Alot of good that is..
Some people find it relatively easy - others dont. I personally dont find it hard at all but then again I am used to it..
I also suppose it comes down to the condition of the body to begin with to be happy with the condition in the end. I personally think everybody looks brilliant on contest day if prep is done properly... It should be about stripping the body of the fat that you initially had and displaying the muscles you had or have built and managed to maintain during the diet process. If there wasnt alot of muscle to begin with then you are going to have a leaner body to present on stage, but still a better body than to begin with. It may not be as muscly as you would wish for, but if you have managed to maintain the muscles less the fat, then you have achieved what we set out to do. Training and competitions after that intial first one are a progressive project where you can add more muscle to your body and get more experienced at dieting down with each competition and eventually you may even begin to enjoy the process.
I cant wait to see my competitors compete tomoro in the Pan Pacific Champs. I have got 7 clients in it and Im so excited fro them.. They look brilliant and each of them have put in 100%. Bee and I have taken each one under our wing, particulary the ones who work out at Wolfs with us so we can watch them daily and see how they are coping with the pressure, how they are training and how they are shaping up. It has been an amazing journey with the 7 and Im proud of them all.
My own diet has been going really well... Im loving being in decent shape again.. My running is easy. I can ran pretty fast compared to last year as Im not carrying quite as much muscle but my body is loving the runs.. Its actually been really good gettting out of the gym and out into the fresh air around the local parks. Its my thinking time.
I have lost just over 4kgs now and happy how Im looking.. I will a few pics from this morning and one from my guest pose in Nelson last year where I was very full at 65kgs... I wil be 63 at the guest pose in 3 weeks.. or less, definately no more. Have some tools in my tool box including Bsc new Hydroxy Burn Clinical which is the fat I will be starting on tomoro. Roll on weigh in next week.... I cant wait..
Feeling fit and "Frisky"
18 days since Bee and I had a carbohydrate... But these arent sad days.. The plan we are on is very good. We are very well settled into our ways of eating and not craving anything else other than what we are allowed on our plan. Bee has lost a huge amount of weight but he is not into the figures so much so he doesnt bother with weighing like I do.
I started my first weigh in at 69kgs although I was possibly heavier, well probably heavier rather than possibly lol, but I didnt like to jump on the scales then.. The first 4days I had lost 700grams on the scales and 7 days of being on the Keto I was down exactly 1 kgs.
Food & Cardio
Now 18 days later I have dropped 3 kgs. Well it was 3kgs when I jumped on the scales this morning and only 2.8kgs at the time of the photos this morning.. So I think that is pretty damn good. My aim is to lose another 3 kgs for my guest pose so that should be absolutely do-able. One of the good things about this plan is I am not overdoing the cardio at all. I do get 30 mins done per day - sometimes cycling early in the morning before work, or at night when I finish work, and some days I have done 2 x 30 mins sessions..Plus cos we are lighter and fitter and feel sexier we tend to get alot more xtra-night time sessions in too..... but we wont go into those details...
This morning after my early morning client, I did 30 mins on the Stairmaster and burnt 380calories and after writing this blog I am heading out for my run through the parks.. That is my peaceful time.. I love it so so much especially on a day which is as sunny as this.
My supps have been brilliant and are part of the reason i do so well with weight loss and also keeping up my energy levels for training.. I have my BSc K-Os which I am only using on a low energy day and that works amazing.. Its brilliant before my run... so good I dont want to stop running at 30 mins but I do cos I dont want to overdo the cardio at all. My other normal supps are all BSc products and are my L carntine as usual, my protein powder, and BCAA's.
Im not going to go into the food too much today as I have been keeping picturs of our meals and will be putting them all in a gallery to give you food ideas but we have prawns 1 or 2 times per week, steak 3-4 nights per week, lots of chicken, lots of egg whites and the odd serving of nuts and avodcado etc. It is yummy.. truely.
Im finding that I am feeling really light, healhty and definately getting leaner... The posing pic today was taken absolutely cold.. No training prior and the weather here is cold today.. I had been wearing jacket and gloves etc all morning before that and still have cold hands and legs.. When I train at night everything pumps up very nicely and I am beginning to get vascular in some places and the muscles are just popping.. Its quite a good look at present..
We havent started posing yet which is not so good.. Bee poses all year round so is very practiced but this is one area where I definately do not practice what I preach.. I very rarely hit the poses.. Still Im determined to do so this time round as at the moment I am thinking this may be my last time on stage.. Who knows.. Definately not me..lol. I dont know what I am doing in regards to contest etc.. I just take it as it comes..
Well Im keeping this one short and sweet... Off for my run... Chase a few ducks and pukekos around the park... hehe.
Might see you at the fitness expo.. Hopefully I have good weight loss news next week as well. With abit of luck Bee might let me take some pics of him as well..
luf and muscles, Jo.