“I’m not working out – I’m TRAINING!” Plus Upcoming Competition: Jr Nationals

It’s the final week before I fly to Chicago for the NPC Junior Nationals where I’ll compete for the chance to earn my IFBB Pro card.  I’ve never been to Chicago and I’m so excited!  Although most of the hard work has already been done in the gym and kitchen, the final week is very important for last-minute adjustments, packing (very careful packing – I don’t want to forget something important!), practicing posing, double-checking my flight times, arranging hair and tanning appointments, etc.  

Goals for the show:  I don’t have any specific placing goals because it’s my first national show, and I know that everyone competing will have been working just as hard as I have.  I want to focus on looking better and presenting myself better than I did at my previous show in Atlanta on March 17, 2012, where I placed 4^th in my class (against an amazing lineup – the girl who took first in my class recently turned pro!  Awesome job Tiffany!)  In high-pressure situations, I perform better when I keep my “blinders” on and ignore what everyone else around me is doing, instead focusing on doing the best I can. 

This final week of prep has been mentally and physically tough.  My legs are very tired, I haven’t gotten quite enough sleep, and every time a commercial for IHop pancakes comes on the TV at the gym, I force myself to look away because I want it so badly!  My metabolism must be on fire because I’m hungry ALL. THE. TIME.  Even 15 minutes after a meal!  And I’ve been consumed with thinking about the show, visualizing my posing over and over and making lists for everything – things to pack, things to buy at the grocery store, things to email my coaches about. 

I Don’t Have Motivation to Go to the Gym/Eat Right

Lately I’ve been thinking about motivation.  Why do some people have an abundance of it, while others do not?  A big part of my motivation comes from how I think and talk about my healthy habits.  I don’t just go to the gym for fun… I go there to train.  Same goes for my eating plan – I don’t care if I have to eat cold tilapia and asparagus, because it’s fuel for my training.  I don’t care if it doesn’t taste good – if I want to have an awesome, high-intensity workout, I NEED it! 

So if you’re lacking motivation, try choosing a specific goal – a half-marathon, a triathlon, a bike race, an upcoming event like wedding/reunion, etc., because then you can tell people “I’m training for _____, and that’s why I’ve got to hit the gym after work.”  Additionally, tell people about your event/goal, because then you’re accountable!  They’ll ask you about it, and you’re going to be embarrassed if you say, “Oh, I gave up on that.”

I hope everyone is having a wonderful June so far.  I’ll take lots of pictures at Jr. Nationals and write a blog about the experience after it’s over.  Follow me on Twitter for updates there, too:  @LegallyFitKatie

{Less Than} 3 Weeks Out til Junior Nationals!

Hi friends!

I’m a mere 19 days from stepping onstage at the NPC Junior Nationals in Chicago, IL.  I fly to the Windy City for the first time in my life on June 14.  This is a big deal for me because it’s my first time competing at the national level.  National competitions provide an opportunity to earn your IFBB Pro Card, which allows you to then compete at the PRO level!  Very few pro cards are handed out.  You’ve got to be the best-of-the-best, and it usually takes competitors several attempts at national shows before they turn pro.

All I know is:   I’ve put my heart and soul into training and prepping for this competition, and I my only goal to look better than ever before.  

Final exams for my 1L year wrapped up a couple of weeks ago, but the fun didn’t end (*sarcasm*).  I breathed a sigh of relief after submitting my last final… then started preparing for the Write-On Competition.  This competition is an attempt to earn a spot on one of the three prestigious journals at my law school, and it is a beast.  Fortunately it must be turned in tomorrow night so the pain is almost over, but it’s been challenging to find any leftover motivation after a grueling set of final exams.

On a brighter note, I did a really fun fitness photo shoot with James Patrick (check out his website;  he’s very talented!).  In the past I have done a couple of “just-for-fun” shoots, and I didn’t love the results, but I was amazed at the shots from James.  Here are some of them:

I hope to slowly begin creating a portfolio of fitness images to submit to magazines.  As my friends know, I’m pretty shy, so putting myself out there in this way isn’t easy for me, but I’m workin’ on it!

Training is going great.  I love being at the gym for so many reasons:  seeing familiar faces of the trainers who work there, stress release, thinking about only my workout (and not the Write-On Competition!), seeing new muscle definition in the gym mirrors, increasing the weight I use each week as I grow stronger… I cannot live without these sensations.

I know some of you are thinking, “Are you serious…?” when I say this, but being in the gym, sweat pouring into my eyes, is a meditative and beautiful experience.  

Well, speaking of the gym, it’s time to go lift some shoulders (my favorite!) and do round 2 of cardio.  I hope everyone is having a happy Memorial Day weekend.  Shoot me a message on Facebook or comment below with what you’ve been up to in terms of reaching your fitness/health goals.

The Story of Me and Food

Hi guys!

It’s final exam time so I should be studying, but I wanted to take a break to talk about a topic that plagues just about everybody – your relationship with food.

I’ve struggled with this issue for a long time.  starting around 7^th grade when  I began receiving Victoria’s Secret catalogs in the mail.  “This is the ideal woman,” I thought to myself.  I decided to do whatever it took to become rail-thin like the models.   I started running around my neighborhood and tracking calories obsessively.  At my lowest point, I was only consuming about 600 calories per day, neatly written on a food tracking chart.

When I decide I want something, I commit to it one-hundred percent.  Sometimes that’s a good thing.  But around age 15-16, my goals were completely unhealthy.  In fact, I don’t even know what I wanted – to look in the mirror and think “I look good”?  Because let me tell you, I never, ever thought that.  

My habits kept becoming more dangerous until I hit a low weight of around 110 lbs at 5-foot seven inches tall.  Finally my parents intervened.   I know it must have been really difficult for them to watch their daughter destroy herself, and even tougher to discuss the topic.  I reluctantly saw a counselor.  This was the point when I became aware of my unhealthy behavior, but my obsession with being skinny didn’t stop.

My fixation on being runway-model-skinny continued throughout the rest of high school and the first couple years of college.

Then, things changed. 

One day while looking through the magazine racks for my usual Shape or Self to look at while plowing through 45 dreadful minutes on the elliptical, I discovered Oxygen magazine.  This magazine was the catalyst that changed my life.  Oxygen emphasizes that strong is beautiful.  Skinny is unhealthy.  Additionally, it’s not just about what’s outside that counts – the health of your heart, lungs, brain, liver, digestive system, etc. are even more important.

In Oxygen I discovered the world of fitness competitions, where the fittest women in the world step on stage to show the world the product of countless hours spent sculpting their body and eating the cleanest diets possible.  I continue to be amazed by these women and I hope to have a long life in the fitness competition industry.

Today, my relationship with food has changed and improved tremendously.  What I know now:

• Food is fuel for my intense workouts and for the recovery and growth of my muscles.
• Food is also medicine – it truly can heal you from the inside out.
• 8,000 hours of cardio won’t get me an awesome body

I still struggle with some “balance issues” – like having a moderate cheat meal instead of binging on an entire pizza – but I’m doing much better.

What’s your relationship with food?  Is it healthy?  Have you struggled with eating issues?  I would love your feedback on this topic.  Feel free to send me a message on Facebook with your experiences with this topic.  And have a wonderful week! 

8 Weeks Out Update

Hi guys,

Just wanted to give an update about what’s going on.  I’m currently taking a quick break from studying for final exams.  I am terrified about finals (as usual), but making a conscious effort to breathe and remember that they are not, in fact, the end of the world.

8 Weeks Out 

8 weeks until I fly to Chicago and compete in the Junior Nationals! I can’t believe I will be competing on the national level. It’s a big deal! And I’m scared! But I will not get caught up in thoughts about my placing.

My goal instead: to look better than my March competitions, and improve my stage presence.

I have been working hard in the gym and sticking to my diet because I’ve realized that if you want to succeed in this sport, it must become your lifestyle.  You can’t train & diet for 12 weeks and slack off the rest of the time.  This is fine with me, because I feel much happier and healthier living this way than I used to.

My current ‘project’ in the gym: build muscle & roundness in my glutes!  If you’ve ever been to a bikini competition or seen photos online, you’ll know that they are frequently won or lost based on the ‘back pose’.  Unfortunately, I wasn’t blessed with many ‘curves’, so I work VERY hard in the gym to create some!

Giving Myself a Break

I realized recently that I never stop to recognize my achievements.  I rarely feel ‘proud’ of myself.   I was listening to a podcast by former ‘Bigger Loser’ trainer Jillian Michaels who made me realize this.  She’s currently on a huge billboard in Times Square, but upon being told about this accomplishment, she brushed it off and said “Whatever, fine. What’s the next project?”

I do the same thing.  I celebrated my win at the NPC bikini show in March for about 30 seconds before wondering when my next competition would be and what I could improve.  This means I’m frequently in a state of dissatisfaction, which isn’t a healthy way to live.

So my new goal is to write 3 things I’m grateful for, proud of or excited about in my journal every day. Here’s today’s entry:

1. Proud of today’s glutes workout – I was dripping in sweat and gave it my all.

2. Excited to start working on my Master’s degree in Public Health in concurrence with my J.D.

3. Proud of myself for getting my butt to the library to study on a beautiful Saturday

…That was actually kind of difficult, which is evidence that I definitely DO need to start doing this regularly.

Proud of my fit friends!

Last thing – I want to give some recognition to friends of mine who have been working on their own fitness goals and doing great.  Andrea has been running consistently & increasing her distance;  Jillian has truly amazed me and I couldn’t be more proud;  Callie has set a big goal this summer and is going to do great;  Emilie has been working hard to implement healthy habits;  Menden (fellow blogger!) will be competing very soon and I can’t wait to hear about it;  Vanessa has not let obstacles like a lack of motivation prevent her from kicking butt!

How Do I Get Rid of My “Muffin Top”?

It’s almost bathing suit season, and I’ve been getting questions from many of my female (and some male!) friends about the dreaded tummy pooch/muffin top – they want to know which exercises to do to get rid of it. The problem is: that’s the wrong focus. I have learned from experience that there is no crunch or plank or sit-up that will destroy that stupid pooch.

It’s 90% about EATING CLEAN. Let me explain…

“Eating clean” means eating whole, unprocessed, natural foods every few hours, and avoiding most of the staples in the standard American diet (“white” everything, especially – white bread, white rice, sugar, etc.). Here are some examples of “clean” foods: sweet potatoes, oats, fruits, vegetables, lean proteins, olive oil, flaxseed oil, etc.

In order to have flat abs and look “ripped” (as my law school classmates called me) at my bikini competitions, my diet had to be pretty close to 100% clean. Every 2-3 hours I ate a small meal with lean protein, a little bit of complex carb (i.e. sweet potato or oats), plus a little fat. I did not cheat. It wasn’t easy. But if you really want to see your abs this summer, there’s no other alternative.

But can’t I just do cardio & burn off that cookie?

Some people have the idea that they can just “work off” whatever they ate – 300 calories of McDonalds fries is equivalent to 30 minutes on the elliptical, right? WRONG. Even if you think that logically should make sense, it doesn’t work that way. Of course cardio helps you drop bodyfat – I did lots of cardio in preparation for my competition, and I still do cardio just about every day just to maintain. So once you’ve cleaned up your diet, do cardio – but make it INTENSE. If you can read a novel while doing cardio, you’re not working hard enough. Try HIIT, which stands for high-intensity interval training. Go as hard as you can for 1 minute, then rest for 1 minute. Repeat this cycle for 30 minutes.

Hit the weights!

Also, for pete’s sake PLEASE hit the weight room! Ladies, I have said this many times, but you will not bulk up. A little extra muscle speeds up your metabolism. Additionally, unless you are trying to add massive size, when you do weight training, do it quickly. Keep your heart rate up the whole time. Superset exercises so there’s minimal rest. That way, it becomes sort of a cardio workout in itself.

I hope this helps you get on the right track toward seeing your abs emerge this summer. I love to hear from people about their thoughts and questions, so please shoot me a Facebook message or a Tweet. Now go start shopping for that bikini!

So What’s Next?

Hi guys!

Sorry I’ve been absent. I wanted to figure out the date of my next competition before writing a blog about it. I’ve made a decision, and I’m very excited to announce that I’ll be competing at the NPC Junior Nationals in Chicago, Illinois on June 15-16. This is a national-level competition, so you must qualify to be eligible to compete in it (fortunately I did that at the March 10 Mesa, AZ competition).

To me, this is a really big deal. The national-level shows are where competitors become eligible to earn their IFBB Pro Card. The top four bikini competitors in the overall comparison will earn their cards. The competition at this show will be tough. The winners last year were women who have gone on to compete at the biggest competitions in the world (the Olympia and the Arnold), have been on magazine covers, and have become extremely successful in the fitness industry. That is exactly the goal I’ve set for myself, and competing at the Jr. Nationals is the first step toward getting there.

There is plenty of work to be done in the 12 weeks until this competition, particularly with on my stage presentation. My friends at law school have been asking about whether I’d take some time off from my strict diet and training regimen, and I certainly did relax for a few days after my back-to-back competitions (including a delicious cheat meal, of course!). But after a few days, honestly, it felt weird to be off-track! I’ve found that I’m the most happy when I have a goal in my head and a specific plan to get there. It gives me motivation and a reason to stay close to my competition weight. I learned the hard way this year that it’s not fun to be forced to drop weight quickly, so I’ll stick within 5 lbs. of my stage weight. (At the law school gala this weekend, however, I WILL be enjoying our lovely 3-course meal!)

 

P.S. If you enjoy reading about my competition journey, you will love my friend Menden’s blog called “My Goal Called Life”. She is currently 5 weeks away from her first bikini competition, and she’s been awesome about documenting her progress. It’s located at: http://mygoalcalledlife.com/

Until next time,

Katie

I Did It!

It’s been four days since the NPC Natural Western USA in Mesa, AZ, and I’m still having a hard time believing what happened – I’m the Bikini Class F champion! I have this big trophy (affectionately referred to as Bertha) sitting next to me as I write this, so there’s proof that it wasn’t a dream, but it still feels like one! Here’s what happened:

Friday 3/9/12: I did my last cardio session early in the morning, sent photos of my posing to my coaches for any last-minute changes, and packed my stuff. Packing for a competition is a major production because there are a million things to remember, including your food (very important!), makeup products, hair products, suit, heels, jewelry, registration paperwork, etc. I had a checklist that I looked over obsessively because I was terrified of forgetting something.

I drove to Phoenix and went straight to a nail salon to get my nails done (presentation onstage is very important – even little things like nails). Next I went to the check-in location for all competitors and got my first coat of spray tan. I waited in line for about 45 minutes to check in. I purchased my National Physique Committee (NPC) card, which every competitor must purchase annually. They measured my height to put me in the correct height class.

There turned out to be WAY more bikini competitors than they’d expected – I think it was around 100 of us! Thus there ended up being seven height classes, “A” through “G”. I am 5’7 and 1/8” so I was put in Class F. I was up against 14 girls in my class.

I checked into my hotel and relaxed with my sister, hoping to get lots of sleep because the next day would be a long one.

Saturday 3/10/12: I woke up at 5 AM because I was so excited about the day, and started doing my makeup. My sister did my hair (and it looked fabulous, thanks Julie!). I left the hotel and drove to the Mesa Arts Center, which is a cool venue. We had our morning meeting with all the competitors, then lined up to get our competitor numbers, which you safety-pin to your suit (I was #277). Then I got in ANOTHER LINE (there’s a lot of waiting around during competitions) for my second coat of spray tan.

I had lots of time to kill because the bikini competitors were dead last in the prejudging lineup. They went through the bodybuilding men and women, the men’s physique, the figure girls, and all the other divisions before finally getting to bikini. (For those of you unfamiliar with these shows, prejudging is where the majority of the actual judging occurs. At the night show they just announce the winners). While I waited, I practiced my posing over and over and over by myself. I wanted my routine to look confident yet graceful. When I finally went onstage, I felt good about it. I looked each judge in the eye (there were 9 of them) and smiled until my cheeks quivered.

After prejudging I met my sister for lunch at a sushi restaurant (I ate some lettuce with my own dressing I carried in my purse). This meant going out in public looking like an alien, which is rather entertaining. You get some confused stares! Then I took a nap in my car for half an hour before returning to the Arts Center for our next competitor meeting at 4:30 PM. The night show was set to begin at 6 PM, but I knew I wouldn’t step onstage until 8:30 or 9 PM, so I spent some time hanging out with my sister, mom, dad and aunt. It was SO nice to see them! I also had some other wonderful friends attend, and their support meant the world to me.

So now we get to the exciting part! The people working backstage announced, “If your name is highlighted on this list, you’re in the top 5 finalists in your class.” So I peeked at the list – and my name was highlighted! My heart was pounding. Finally it was time for Bikini Class F to step onstage. They announced the 5^th place trophy winner … and it wasn’t me. I thought, “Oh cool, I got fourth place! That is awesome!” But then they announced 4^th place, and again, it wasn’t me. At this point I’m freaking out inside. When they announced that I was the first place winner, I was shocked and felt tears start to develop. Fortunately they whisked us offstage before I could make a total fool of myself!

Since I won my class, I had to go BACK onstage to be judged AGAIN against all the other first-place winners of classes A, B, C, D, E, and G. So there I was standing onstage against some truly beautiful women competing for the overall title. It was just crazy. I didn’t win the overall, but I don’t feel so bad because the woman who won has been competing since 2007! She looked awesome and deserved it.

Since I won first place in my class, I am now qualified to attend a national level competition. At these competitions (there are only six happening in 2012 for bikini), you have the ability to earn your IFBB Pro Card, which is a huge feat for any competitor. So my next goal is to do just that!

Overall it was an incredible, wonderful weekend and I wouldn’t have changed a single thing. I am so grateful for all the people who helped me get there, including my coaches at Team Bombshell, who texted/emailed me all day on Friday and Saturday helping me feel totally ready. I compete again this upcoming weekend in Atlanta, Georgia, which is an even bigger event I believe… so we’ll see how it goes! I’ll keep you guys posted

9 Days Til Showtime

Hi guys!

It’s March 1. Only 9 days until I step onstage for the NPC Natural Western USA bikini contest in Mesa. I’ve been like a machine the last few weeks on the gym/school/gym/sleep routine, and it certainly is wearing on me. But I try to remember that there just WILL be bad moments along with the good ones. It’s inevitable. If I can get past the tough moments, I’ll emerge from this contest prep proud of myself (and hopefully you guys will be proud too

There are about 8 million things to think about before a contest (and it’s multiplied by 2 since I’m doing a contest on 3/10 and then another one the following weekend in Atlanta, GA.) Here are some of things I’ve been working on:

• Hotel stay/flights/shuttles to-and-from airport
• Spray tan appointment (although I’m going to attempt to do this myself in Atlanta. We’ll see how it goes!)
• Where do I check in? What time? What time is the competitor meeting before prejudging?
• Shopping for, cooking and packing all my food in advance. No room for error at this point. Every bite counts!
• Makeup and hair appointments (I’m also going to attempt to do these things myself, so I had to make a trip to the M.A.C. Cosmetics store

• Is my suit ready to go? Shoes? (All competitors wear clear heels, as shown below. Mine are a little beat up but they still work.)

• Jewelry (this part is fun – bikini competitors get to wear jewelry onstage. Also, here is a close-up picture of my suit so you can see the pretty bling!)

So I’ve been trying to prepare all of the above stuff in addition to keeping up with classes. It’s been tough, but I wouldn’t trade this experience for anything. I cannot wait to step onstage. I might not look the best up there, but I’ll look my best ever.

I’d love to get a good placing and qualify for Nationals at either the Mesa or Atlanta show, but I don’t want to put all my hopes and dreams on that. This is a subjective sport and it’s tough to know exactly what the judges will be looking for at any particular show.

Lastly, this weekend is the Arnold Classic! It’s a HUGE event held each year in Ohio! (Yes, it’s named after THAT “Arnold”). It will be broadcast live by Bodybuilding.com so I’ll be watching the Figure and Bikini prejudging and finals. Watching my fellow Bombshell teammates compete will be the last bit of inspiration I need to get through this final week.

 

One Day in the Life: Prepping for an NPC Bikini Contest

Hi guys!

17 days to go before my bikini competition, the the NPC Natural Western USA in Mesa, AZ (and then one week later, the NPC Atlantic States contest in Atlanta, Georgia — more on that later).

It’s been a very busy contest prep as I learn how to balance law school with training and dieting. I’ve got a routine down that works pretty well for right now:

4:15 AM: Alarm goes off. I half-consciously get up and  take my supplements before morning cardio in the gym in my apartment building.

4:30-5:30 AM: Cardio Session #1. Right now, because it’s so close to competition, I’m doing it on an empty stomach. But normally I prefer to have a bit of carbs and protein in me beforehand.

5:30-7:00 AM: Breakfast (happiest meal of the day because it’s not eaten out of a plastic baggie, and it’s HOT!), get my cooler of meals and gallon of water ready; shower & get ready for the day

7-8:15 AM: Studying for the day’s classes

8:15-2:45 PM: Catch the shuttle to the law school and attend classes. During the lunch break I study.

2:45 – 3:30 PM: Catch the shuttle back home, grab my gym bag and head to the gym.

3:30-5:45 PM: 45 min-1 hr of weight training, a 10 minute break to eat/rest, and then Cardio Session #2 (by this point, I’m not a happy camper and I have to really push through it!).

6 – 8 PM: Eat last couple meals; get gym bag packed for the following day; study (if I have any energy left!); practice my posing for a few minutes (very important – you’d be surprised how tough it is!) and wind down. Usually I’m in bed (zombie-like, skimming Twitter) by 8:45 PM.

So that’s it. By the end of the week, I’m grateful for a day to sleep in. But at the same time, I don’t want to complain about any of this. It was MY choice to compete while in law school, so it’s up to me to figure out how to balance everything. So far, so good

The Self-Doubt Tries to Creep In

I am coming upon my final four weeks of prep before my competition. I received my final 4-week diet and training plan via email during class on Monday and I was so excited/terrified to read it that I could hardly listen to what the professor was saying. The plan is certainly AMBITIOUS. The workouts will be very intense, and instead of 5 days of weight training/plyos each week, it will be 6.

But you know what? My heart pounded with excitement, not fear. Because I really think I CAN do this. I’ve been losing bodyfat for the last 5 weeks at a steady pace and am beginning to see the athletic “bikini competitor” body emerge from underneath the off-season body. It’s exciting.

BUT, I will not lie and say that I feel confident and excited in every moment. I should warn everybody that I might seem a little more sensitive and tired during these next 4 weeks, partly due to the calorie deficit from the strict diet and intense workouts, but also because of the self-doubt trying to creep into my thoughts. With four weeks to go, I’m getting CLOSER to my ideal shape, but I’m not there yet. And the scary thing is, I don’t have endless months to do something about it – I have 30 DAYS. The self-conscious, shy girl within me sometimes quietly inquires: “So, why ARE you doing this? Don’t you feel like a weirdo eating your gross fish and asparagus while everybody else is having pizza? You’re not going to win, anyway.”

Sure, sometimes I DO often feel like the “odd one out” with my little lunch box and gallon of water. But I know that I won’t reach my goals if I don’t just ACCEPT these feelings … and let them go. And my goals are the reason I do this in the first place. I love watching my body change as the weeks pass. It is slowly morphing into that athletic, round shape that I’ve always admired on the covers of Oxygen magazine. Also, I’m very detail-oriented, so I love creating the details of the shape the judges are looking for – paying attention to calves, hamstrings, quads, shoulders, biceps, triceps, etc. Every body part counts and cannot be ignored. I love crossing off the (extremely tough!) workouts I’ve competed. I even love getting up before the sun rises to get on the treadmill (can’t say I’ve ALWAYS loved that one… ha ha).

I want to tell my friends, especially my law school classmates, how grateful I am that they’ve been so supportive and non-judgmental about my endeavor. They have never made me feel like “the weird one” – they seem curious about what I’m doing, but they’re always kind. I truly appreciate what a great group of folks I’ll be in school with for these next few years.

Thanks for reading and have a great weekend, friends. Good luck with your own goals, projects, and ambitions. Make them BIG and don’t settle for anything less.