Thoughts and Stuff.. at 9.5 weeks...

Morning...

I haven't blogged in a while, cause I haven't stopped moving long enough to sit down and write. But I'm 9.5 weeks out from showtime. A few things have happened but this morning I was moved to put "pen to paper", so to speak. Well, I guess "fingers to keys".. lol.

First off,  I want to thank EVERYONE for the ourpouring of support, donations, kind words.  I never in a million years imagined that people would care so much about my personal journey to the stage. I'm so grateful for everything, everyone. My coaches, my sponsor, my close friends, my family. You have no idea how much it all means to me.

K... So I wanted to address my pics. I know I post a ton of pics on my progress towards the show. My leanness. Please don't be misled.. the way I look now, I probably will NOT look the same in November. This is my "Getting Contest Lean" body.. lo. Currently I'm about 165 - 170 lbs, but relatively lean, meaning, I'm carrying a good amount of muscle. however, I am not naturally this lean. My walk around weight will probably be about 175-180 lbs. So, post show, I WILL be bigger (not fat, but bigger). :-)

Next, I've taken a lot of flax for being bitchy, complaining, being an asshole, etc this past week. Honestly, it hurts. It really does. Contrary to popular belief, I am pretty sensitive. I try to block it out, but It's hard. I put  my heart and soul into this prep. I've spent thousands on it; coaches, food, supps, clothes, on top of bills. When confronted about my complaining, I was told "you don't have to compete; its a privilege, etc". Um, I am WELL aware that I don't have to do a damn thing. I could have spent that money elsewhere, like paying down my CC debt, or putting it towards a vacation, or on that 95K student loan payment.. yeah. I don't have to compete, I chose to. My decision. Just because I remark on how difficult it is, doesn't mean I love it any less.

I embrace my muscle; I embrace this sport that has been kind to me. I love training. I love this challenge, but it's been an extremely long prep for me. I've been dieting since March; training on less food, Working (the main gig, plus demos) and really not getting much sleep. So If I bitch and complain, I bitch and complain.I need it to get by sometimes.

There will be times I don't feel like talking. I'm tired.  At 6 am, coming off a bad night, I'm not in a mood to be social. I'm not really a morning person. My body hurts. This morning, I woke up exhausted after only 4 hours sleep, to do my cardio, with sore legs, and a bad case of gas that would not dissipate. You try doing 35 mins of cardio with gas and bloating. That shit was rough, but I did it. I feel like crap, but that's okay. I'm making great progress and I'm happy about that.

My name is Lynette, not Willy Wonka and I don't sugar coat shit. Contest Prep is hard. Very. Mentally and Physically. This is the most draining experience ever, but it's SO rewarding at the end. I'm not the type to suck it up and "smile for the cameras". I give you the real. If I have an attitude, I have one. If I'm angry, you know it. I keep it #100 with everyone, always. That is me and will always be me. I have mood swings, I have a temper. I'm human. Just like everyone else. Some days are great; Some days suck.

I know I have a very public presence, particularly as it concerns fitness, but because I am public, I don't owe anyone a 24/7 good mood; I can't give you that. I don't owe you every detail about my life; I've been asked if I had plastic surgery, lipo, gastric bypass, etc.. NO! I have not had any of that, it has been over 10 years of long hard work; trial and error; gains and losses.  I try to be as polite as I can; I really do. But it's not always easy. Those that really know me, and I mean KNOW me and see what I go thru on the daily, know, it nothing personal against anyone, but it's just how I am.

"Those that matter don't mind; and those that mind don't matter"

With that said, we move forward in these next 9 weeks to the stage. I'm excited but drained at the same time. Lol.. In competing we often say, "Love the Process"... It's like a marriage, you may not always agree or like your partner but you always love them. 

xoxo,

Lynette

12 Weeks....

This will be a short one. How IS everyone, my lovelies?? I've missed writing to you all, but I've been SUPER busy with life and prep. However, it's the 12 week mark, meaning - excuse my language- shit is about to get real.

Up until this week, I'd just be dieting, slowly losing bodyfat to get to a point where It wouldn't be a mad dash at the 12 week mark to get lean. I'm somewhere between 165-172 lbs. I've been consistent with my cardio and nutrition, so I'm doing well. Just getting a lil tired. My body has been thru the ringer and I've had to train thru several injuries. I'm looking forward to a lil break, but I'm excited to be at the 12 week mark and see my body REALLY change.

With that said, I'm going to try to use this blog as more of a diary; writing almost daily. I want to share this entire journey with you all. It's tiring, expensive, draining, but damn it if it isn't worth it.

I'm here. I'm ready. Let's go.

:-)

Lynette

Balling on A Budget

Okay, maybe not 'ballin' per se... More like thriving on a budget.

Morning lovelies!

I'd like to touch on a subject that I know is near and dear to all of us: Money. Yes, the all mighty dollar. When I speak to folks about living a healthy lifestyle and eating properly, A lot of folks tell me they can't afford to eat like I do or maintain a gym membership. Sigh... I will be the FIRST to tell you, this is NOT the cheapest sport/hobby/lifestyle I could have chosen. Sure, I spend a LOT on food, supplements, and training, but it doesn't have to break the bank to be fit and healthy!

One of the biggest expenses, in my opinion is actually food! I spend so much time and money food shopping, it has become a part time job! In my expereince I've gathered a few tips to make your food dollars go futher:

Buy in bulk: Not necessarily by shopping at Costco, BJ's or Sam's Club (those are great places, but they require membership!) I'm speaking of bulk in that when you see a staple of your diet on sale, STOCK UP! Most items can be frozen (meats/veggies) or stored in a pantry (quinoa or Brown rice). For example, I eat a lot of chicken breasts, in and off season. When I see it for a reasonable price (about 1.99/lb around here), I buy as much as I can and store it in the freezer. At least enough to last 2 weeks, if I can.

Shop the Circular: For the supermarkets I frequent, The sales start on Friday morning. That afternoon or Saturday morning, I either have the hard copies of the circular or visit the website, to see what the current sales are and where I can get items cheapest.

Food in Other Places: You don't always have to get food items at the supermarket! I've found great deals on meats, condiments, grains at Family Dollar, Dollar Deals (both are discount stores), Walgreens, Duane Reade and even Target! Target has begun selling fresh produce and meats in some locations for very reasonable prices! Check out the grocery sections in your local 99 cent or discount stores! I've found frozen salmon fillets in Dollar Deals for about 4 bucks! (12 oz, which is approx. $5.30/lb)

Coupons: do I even need to comment?

The Freezer is Your Friend: I freeze a lot of foods: raw and cooked chicken (not together!), beef, cooked rice, veggies.. It's very efficient to cook more than you need on a weekend, then freeze the rest. Also, Instead of purchasing fresh veggies (and in my case, forget they are there and watch them spoil), frozen veggies are JUST as good as fresh. In the grand scheme of things, you still benefit from the veggies and kept a lil extra change in your pocket for...


SUPPLEMENTS! Yes, Supplements. Even a multi-vitamin is a supplement. :-) For those of us heavy into supplementation, this is a serious expense.Aren't too many ways around it, but there are cost saving methods:

Coupons: Yep, Vitamin Shoppe, GNC, Bodybuilding.com ALL offer coupons. Get on those email lists, visit the website, etc.

"Other" websites: supplement websites like those above aren't the only game in town. Vitacost (free shipping over 50 bucks), drugstore.com, amazon, even ebay! They all sell supplements! Most often for less than the traditional sites.

Be Loyal: Sometimes, one brand is notoriously cheaper than others and offer incentives to those who are members of a site, or like their FB page or follow them on Instagram. Shameless plug: Top Secret Nutrition is offering 40% of all supps on the website plus free shipping on orders over $50 when you become a member of the email list! See what I mean?

What are healthy foods and supplements without a fitness plan? Recently, there has been an boom of lower priced fitness clubs popping up all over the country. Depending on your fitness level and goals, this may be the perfect fit for you, with plans as low as 10 dollars a month. If you really think about it, how much of us spend $10 a month on random crap?

So hit the web and check out Planet Fitness, Retro Fitness, Bally's, Boom Fitness to name a few. Also, take advantage of promotions and free passes. Another way to get fit is home DVD workouts, online resources for cheap, Fitbie (on MSN), and even YouTube (they have pilates and yoga classe, boot camps, flexibility, etc)!  You can Google anything thse days! Groupon, LivingSocial and Lifebooker (NY and LA) often have fitness deals that are dirt cheap!

See how much  I love you guys? I want you all to be healthy and fit, but I don't want you to break your pocket! If there is anything I missed, or you have something to add, PLEASE comment and let me know! I have rent and student loan payments so I'm always looking for a deal! :-)

Until next time, lovelies..

Lynette

Updates, Y'all!

Hey Lovelies! Here's some videos where I give you all an update on me, my shoulder issue and some other things! :-)

Shoulders and Arms, Y'all!

Happy Friday, y'all! I haven't shared a workout or video in a while, so here goes! This is from last night's workout. I did a modified shoulder routine and a set of calf raises, then transitioned into a concise, intense arm workout of superset exercises,, Enjoy!

Shoulders:
3-4 warm up sets of lateral raises

Lateral Raises 5 sets, 12-14 reps each (forst 3 sets I did seated , 15 lbs; second 2 were standing, 20 lbs DB)

Front Raises 3 sets, 12-14 reps (10 lb DB)

Rear Delt Machine Fly
4 sets, 12 reps (Worked up to 130 lbs on last set)

Superset:
Standing Calf Raises (machine) 4 sets, 20 reps
Upright Rows 4 sets, 12 reps
(2 sets: narrow grip - 60 lb loaded EZ Curl Bar; 2 sets wide grip - 30 lb loaded EZ Curl Bar)

(sorry in advance for the shaky video.. :-/)

ARMS!
These are groups of supersets:
SuperSet #1  3 x 10-12
Cable Str8 Arm Pushdown (100-110 lbs)
DB Concentration Curls (25 lb)

SuperSet #2 - 3 sets
Rope Pushdowns (12 reps, 80-90 lbs --- Last set is a triple drop set- 90, 60, 30 lbs - 8 reps each)
Loaded EZ Curl Bar - 21's

SuperSet #3 - 3 x 10-12
Preacher Curls (30-40 lb loaded bar)
Overhead Cable Rope Pulls (40-50 lbs)

SuperSet #4 - 4 sets 15 reps (last set of each is a "run the rack" drop: 5 reps at each weight)
(triceps) one arm reverse pulldowns (20-30 for working sets; drop started at 60 lbs)
(biceps) one arm cable curls (20-30 for working sets; drop started at 60 lbs)

Note: Because of the shoulder issue, I had to self spot -- meaning, I had to use my non-working arm to stabilize my working arm)

The Struggle: Training Through Injury

Hello, my lovelies! I hope everyone is well...

If you follow me on IG, FB, YouTube, I'm sure you've heard me mention or hashtag "TheStruggle" or something similar. Well, I'm going to briefly touch on part of that struggle; training while dealing with an injury.

The harder we train, the more likely it is that at some point, we WILL get injured. Minor or major; injuries come with the territory. I've been training (at various intensities) for almost 20 years... That's a very long time and I've spent some of that time injured. you may ask, "well, if you're injured, how are you training??" Good question. I'm going to discuss my two most recent injuries and how I dealt with and am dealing with them.

Two years ago, I suffered a strain to my VMO muscle in the right leg. VMO =  vastus medialis obliquu, or the muscle of the quadriceps group that forms that lovely "tear drop" shape above your knee (My legs aren't THAT lean yet, so no photos :-) ). It affected EVERYTHING, causing pain in the knee area and thigh. I was unable to squat, press, lunge, etc. Anything that involved a quad movement was painful. But..  I didn't want to lose my gains; I like to think of my legs as my "show piece". I avoided those movements that hurt, and concentrated on what I COULD do: stiff leg dead lifts, abduction and adduction (inner/outer thigh), leg curls, leg lifts, etc.

I went through a few weeks of physical therapy, when the PT noticed that my VMO wasn't getting better as soon as he'd expected. In fact, it had weakened. He warned that if I avoided activity involving that muscle, it would atrophy. Explained that, yes, it will hurt; but I need to keep the joint/muscle active, warm and stimulated. No need to get crazy and squat 3 plates or rack the leg extension machine; just keep it moving. I went back to doing light leg work, with extension, body weight squats, in depth warm ups and cool downs, stretching (active and static) and guess what? My muscle began to finally heal! I learned a great lesson on the importance of proper warm ups and muscle maintenance.

Currently, I'm in the early stages of a Prep Cycle and I have a shoulder impingement; which is a form of inflammation. Actually, it's an impingement, weak rotator cuff and weak postural muscles (I sit at a desk all day :-( ).  I don't know how it started, why or what I did, but it hampers every movement. I'm in therapy for it, doing my exercises, stretching, etc. I also have to avoid certain movements, such as overhead presses for shoulders and squats (I can no longer hold the bar because of the angle; it irritates my shoulder). So.. How do I train for prep??

I'm training AROUND the injury. I work within an acceptable level of pain. I can't do certain pec flyes, so I switch to a machine that is easier on the joint and I concentrate on stimulating the muscle, instead of trying to set personal bests. It's not that serious. My main goal is to stay healthy and able to train while I'm healing and rebuilding. I've moved more to machine work (cables, hammers, etc) for my training, instead of movements that put strain on the shoulder.

Two lessons to take away:
1. Take care of your body. Always remember: an ounce of prevention is worth a pound of cure. If it takes 10-15 minutes more to warm up properly, do it. It's certainly better than months of recuperation. It took me almost a year to get back to regular leg routines and motions. It's been about a month and I'm slowly getting my ROM back in the shoulder and starting to move without pain. Certain sleeping positions still hurt, but I'm getting better.

2. Heal the injury, but don't completely stop working. Keep active, keep moving. Get treatment for a sport injury and ask what movements you can do to maintain those gains and progress. There are many ways to work around an injury, without making it worse or slowing down the healing. Even though I can't hold a bar to squat, I still squat with a machine; can do dumbbell lunges; and can leg press (my  power movements). I also still work shoulders, but I'm careful of which movements to do; I can do raises, and rows, but no presses. I'm lucky to have a good base of muscle at the moment, so my main concern is maintenance.

Being injured is tough for anyone, especially those of us who are serious about training. It's hard on the body and the mind. I have a hard time dealing with the fact that I can't do everything I want to and it saddens me. But I get past it, do my exercises and keep the training going and moving forward.

Take care, y'all and stay healthy!

Playing the Hunger Games: Dealing with Hunger when Dieting

Hey my Lovelies! I hope this finds you well… As you know, I am in the middle of contest prep and of course that includes the dreaded “D” word.. DIETING. Grrrr…. I know, I know.. That’s a cuss word. I hate dieting, because I hate being hungry. I’m not ashamed to say it.. I LOVE FOOD! Not junk food per se, but actual REAL, whole foods.. oats, eggs, chicken, tuna, etc. When I diet, I crave these foods. Esp Oatmeal and Peanut Butter with a lil Sugar Free Jelly.. (yum.. having a flashback). Anyways, Hunger can be a b…. , especially when you’re used to eating a ton of food. Well, I’m going to share with you my tips and methods for dealing with and playing “The Hunger Games”.

1. Coffee (or tea)

Yes, coffee. It’s funny, I was never a fan of coffee in college or law school, but I love it now. A cup of coffee goes a long way in helping to stave off hunger pangs. Of course, in prep, I have to have it black. But I add a few drops of vanilla stevia (liquid) and I’m good to go. I prefer Café Bustelo myself or Starbucks Blonde Roast. I will say this.. the caffeine in coffee does absolutely NOTHING for me.. lol. Coffee is more like a flavoring now. Tea is also a good option. I love the teas by Tazo, particularly Wild Sweet Orange or Passion (it’s purple! Oh snap!).  Green Tea, hot or cold, is a big helper AND a metabolism booster!

2. Plain old Water

Downing water, staying hydrated will also help with hunger. It’s been said that sometimes, when we are hungry, we most likely are thirsty. So when hunger strikes, try downing a glass of water and waiting a while to see if the feeling dissipates. Besides, if you’re drinking enough water, you’ll be jumping up to pee so much, you won’t have time to think about being hungry. J If you’re allowed, crystal light is a great option.

3. Gum.

* hides head * I am a well known gum addict. I can chew gum until I go to sleep. I’ve been known to wake up with gum in my mouth from the night before. Now, gum can help with hunger but… be warned.. 1. The gum has to be sugar free (SF) or you’re adding calories to your diet. 2. Unfortunately, SF gum does have a few miniscule calories, so be mindful. 3. It can make you gassy and bloated. Yeah, I keep it real around here. The chewing can fill your tummy up with air, and cause some gas. I usually drink some lemon water to ease the bloat.

4. Keep Busy

I notice when I’m hungry at work, it helps to focus ON WORK to keep my mind off the hunger. Sometimes, it works and the time flies by. Other times, when I’m really hungry, I find  myself staring at the clock in the corner.  L

5. Supplements – BCAA drinks

Ahh.. the lovely BCAA drink. I usually drink my Top Secret Nutrition BCAA Hyperblend drink during my fasted cardio, so as not to die of hunger. It also has caffeine so it gives me a lil energy boost. I keep a container at work for the same reason. The mid-day slump + hunger is not the best feeling. When that hits, I take a scoop, mix with water and a lil lemon juice (I love lemonades) and I’m cool for a lil while. When I don’t have the BCAA drink mix, I have been known to make a cup of hot green tea, pop open some BCAA pills, blend the two in a shake cup with ice and a packet of crystal light (lemonade of course) and sip on that until it’s meal time.

6. Protein Shakes: While I’m not adding this in as a way to deal with hunger, but if a protein shake is your meal, there are a few ways to make it more filling.. 1. Mix with less water, make into a pudding. I’ve done that in the past when it was protein and peanut butter. Use less water, maybe add some fiber to thicken it, and freeze for a bit. Follow up with a glass or two of water. 2. If you have access, blend the protein powder with ice to make a thicker shake. The added water (from the crushed ice) will fill you up.

7. The saddest option: Suck it up and deal with it. Unfortunately, sometimes, the above options don’t work and you have to just deal with it. It’s not the worst thing in the world. Sometimes, a lot of this is mental. You have to fight the urge, even when it sucks. Willpower, man... Will. Power.  :-/

DISCLAIMER:  Take my advice with a grain of salt. These things have worked for me, but may not work for everyone. If anyone’s in prep or working with a coach/trainer/etc, run it by that person. Don’t let me get you into trouble.. lol.

I hope the above tips helped. Mind you, if you’re dieting, expect to be a lil hungry, but you should not be starving, dizzy, or on the brink of death. That’s just crazy. As you lose fat, your body adjusts to the lesser calories. However, if you’re in maintenance, you shouldn’t be THAT hungry.

x0x0,

L.