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.. 

So if you are thinking of having any procedure done overseas rather than at home here in NZ, then contact Maree at   This e-mail address is being protected from spambots. You need JavaScript enabled to view it   or mobile  021 500 056

You can contact Maree by Facebook message as well and keep track of her business..  

http://www.facebook.com/profile.php?id=1397248096http://www.facebook.com/profile.php?id=1397248096

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