I figured it was time for me to provide an update on my current workout regimen, especially since people who don’t know me personally might assume that I have abandoned my regular exercise habits since retiring from competing in the bodybuilding world. While I don’t train for 4 to 5 hours a day like I used to when ramping up for a contest, I still consistently weight train 5 to 6 days per week, every week. There are some weeks in which I cannot resist adding a seventh day, which is usually a day in which I exclusively train abs.
I typically train legs 2 to 3 days a week, and I split my upper body workouts into three separate routines: back and chest, arms (and I will often throw abdominal training in on arm days), and shoulders. My workouts range from 45 minutes to an hour and 15 minutes, and are almost exclusively performed in my home gym, which is equipped with the following (a partial list):
285 pounds of weight plates for the Multi Gym and numerous barbells
In the three years since I have had a full home gym, I haven’t missed the commercial gym setting at all, and I love the fact that I can just head downstairs and get a workout in without fighting for equipment. I always say that consistency is key, and I have never slacked off on regular weight training. Whenever I hear people talk about abandoning weight training for months or years, it just blows my mind. The best road to success is to stay the course, and I have certainly done that since 1989.
The first weekend in July of 2013 was one of the most meaningful and thrilling weekends I have ever experienced, and strangely, I had a gut feeling that the events of that weekend would turn out that way. I was returning to an NPC (National Physique Committee) Pro-Qualifying event at which I had competed for three consecutive prior years, and I was bound and determined to bring my best physique ever to that show for my fourth run. It was no easy task, since I was spending 4 to 5 hours daily at the gym, enduring double training sessions, double cardio, and struggling to fit in TEN mini-meals throughout each day to fuel my body. To top it off, I had been dumped by my boyfriend three months prior, and he was still living in my house with me, which added more strain on my contest prep.
Nevertheless, when I arrived at the host hotel in Teaneck, NJ, I just felt different, as if I had already won an IFBB Pro Card, and I was oddly relaxed. Even my friends noticed that I seemed different, and they became excited at the prospect of me most likely going Pro at the NPC Team Universe event that weekend. I also made a last minute change with my posing suit, simply because the tangerine hue of a new suit which had been custom made for me resonated more than the pale blue suit I had originally planned to wear. As soon as I tried on the orange suit, I could see that it fit me better, and somehow imparted a glow which popped against my competition spray tan.
Normally I would feel a bit jittery right before stepping onstage at any show, but on Friday, July 5th, 2013, I felt completely calm as I glided onto the stage. It was as if I was dancing onstage, rather than hitting mandatory poses for the judges. When I got first callout, was placed in the center of the lineup and remained there, I just knew that I would indeed earn my Pro Card at this event. The first time I stepped on that stage, I was in the 40+ age group, height class B, and I nailed that class. Then I returned to the stage moments later for the 35+ age group, height class B, and once again got first callout and remained in the center of that lineup. By the time I walked onstage for Open Bikini height class D, I was already floating with joy, but I got yet another treat by making first callout.
Once prejudging was over, I knew I had to remain on task with my food intake and also get lots of rest, because although I believed I had locked in a first place finish, I wouldn’t know until the next day, when we would all return onstage for finals. I spent part of the late afternoon and evening hanging out with my good friends, and made sure to avoid contact with anyone (particularly my ex-boyfriend) who might distract or upset me. My performance onstage that day was the culmination of five years in the competitive bodybuilding world, defined by extreme sacrifices and hard work. I wasn’t about to mess this up!
The next day, July 6th, the 40+ bikini competitors hit their individual routines, and when height class B was up, I heard the MC announce the 5th place winner (not me), then the 4th place winner (not me), the 3rd place winner (not me), and then quickly announce the 2nd place winner, followed by my name as the 1st place finisher. I had FINALLY WON MY PRO CARD!
All I needed was one first place finish in any of the three classes in which I was competing in order to become an IFBB Pro, so when I won first place in 40+ B, my heart burst with gratitude, because I had officially attained IFBB Pro status. When I was called back out for the Overall title for 40+, I didn’t know whether I would win that title as well, so when I did in fact win the Overall title, it was icing on the cake. I also ended up winning First Place in 35+ class B, and because I was already awarded Pro Status when I swept the 40+ Bikini Class, IFBB Pro Status was awarded to the 2nd place finisher in our lineup. Finally, I won 4th place in Open Bikini height class D, which was an incredible feat for me at 3 days shy of my 47th birthday.
That weekend remains one of my proudest snippets of time.
In this video I review BN Labs Vegan Protein, which is a very clean, all natural plant-based protein powder. My review is unbiased, and I was only given sample packets to try for the purposes of reviewing the product. This video was shot about 3-1/2 years ago, but I still love this protein!
Source: 123rf.com Image ID : 40323632 Copyright : ILYA
I’ve always been a fan of online shopping, and have relied on it for many years, way before this crazy year forced us to do the bulk of our shopping online. However, it can be tricky to figure out which brands fit best, especially when it comes to fitness apparel and accessories. For this reason, I turn to tried and true brands like Under Armour which consistently manufacture quality merchandise.
Though I am willing to pay more for good quality items, who doesn’t love a sale? I know that during the holidays, major fitness brands like Under Armour tend to offer deep discounts, coupons, and promos to pump up their sales while also giving shoppers a chance to save some serious cash. But who wants to hassle with visiting each company’s site to check to see if they have holiday deals? With Slickdeals, you don’t have to do that. Slickdeals compiles information and lists all the best discounts which can be found across all major sports related brands, allowing shoppers to build the best strategy while shopping online. Just leave it to the staff editors at Slickdeals, who will make sure that active coupon codes are loaded onto the site for your convenience.
If you want to check out the awesome deals which Under Armour has, go to:
Source: 123rf.com Image ID : 43375549 Copyright : ammentorp
What do I search for when shopping for Under Armour items? Well, I love the women’s ½ neck pullovers, and I am a huge fan of all their socks. Yes, socks. Under Armour makes the most comfortable, moisture-wicking, non-budge socks I have ever worn, and I love them. I also love Under Armour’s backpacks and duffel bags, and may still look at the sale items even though I received an Under Armour backpack as an early Christmas present. Since I love Under Armour socks so much, I might have to jump on the Women’s UA Charged Impulse Running Shoes which I just noticed are on sale. Add a coupon or promo code from Slickdeals, and I am saving major bank!
Whenever I peruse the Under Armour website, I always check out the outlet, because there are great deals to be found on there, and with coupons from Slickdeals stacked on top of the sale prices, I can be sure to find some killer deals. In fact, I just ran across a coupon code on Slickdeals which works for items in the Outlet section of the Under Armour website, so there you go! Under Armour has all kinds of sportswear for different climates and activities, and even has one pull-down menu on their website where you can search for merchandise by the type of sport you are interested in. Sports categories include:
You can see from the sports categories list that Under Armour has a pretty comprehensive collection of sports apparel and accessories to accommodate different sports.
Whether you are a fan of Under Armour, or a fan of another major sports apparel and accessories brand, make the online shopping experience much easier by checking out Slickdeals. You’ll find excellent deals there which will make your wallet very happy!
I wrote the following article in 2013, and it was published on RXGirl.com
Source: 123rf Image ID : 68123600 Copyright : Nipon Temsakun
MYTH: You should avoid eating fat.
FACT: Despite the fact that fat carries more than twice the amount of calories per gram when compared with carbohydrates and protein, fat takes longer to empty from the stomach and thus keeps you feeling fuller for a longer period of time. Fat also adds flavor to foods and heightens the dining experience. In addition, you must consume some fat in order to maintain proper cellular health. Omega fatty acids, monounsaturated and polyunsaturated fats, all of which are healthy forms of dietary fat, actually lower LDL cholesterols in the blood.
MYTH: Healthy foods are more expensive.
FACT: Many unprocessed foods such as grains, fresh vegetables and fruit are extremely cheap. Think about it. You can purchase a five pound bag of potatoes for a couple of dollars, or you can buy a bag of potato chips for $3.49 or more. And I don’t need to tell you that the bag of potatoes will provide sound nutrition and far more food bulk than the chips. I am not a big fan of certain natural food markets because they are grossly overpriced, so I visit other markets which have very reasonable prices on their unprocessed foods. Processed and fast foods may be more convenient, but they are more costly over time, especially if you eat them frequently.
MYTH: Late night meals will make you fat.
FACT: Your body doesn’t process food differently once the sun comes down. The problem that many people have is that they restrict their caloric intake too much during the day, usually by skipping meals. By the time they get home from a busy day, they are starving, and will eat an excessive amount of calories to satisfy their hunger. Another issue is the mindless munching on snack foods which people often do while watching TV or sitting at the computer.
As long as you eat a reasonably sized, healthy meal, nighttime eating shouldn’t result in weight gain.
MYTH: You can eat any foods you want as long as you do it in moderation.
FACT: It’s okay to indulge in a calorie dense or unhealthy food item once in a while, but if you make it a regular practice to eat junk foods every day, you are doing your body and your health a huge disservice. Trust me, a chiseled physique can never be built on a pizza diet (I know, wishful thinking, right?). Your body requires high quality protein, healthy fats, and unprocessed or minimally processed carbohydrates to function optimally and to support a healthy metabolism.
MYTH: Skipping meals is a good way to lose weight.
FACT: Spacing your meals throughout the day will keep your metabolism running in high gear. It is true that breakfast is an important meal because it provides essential nourishment, regulates mood and energy levels and boosts mental clarity. People who skip meals are notorious for eating excessive amounts of food when they actually do eat, and those meals are usually unhealthy and of poor nutritional value. If you are prone to skipping meals, try keeping a food journal to monitor your meal consumption throughout the day.
MYTH: Carbohydrates will make you fat.
The truth is, carbohydrates are usually consumed in excess by many people. What this does is cause a sharp increase in blood glucose, which triggers insulin release so that the glucose can be converted to glycogen for storage in the liver and muscles. Only a certain amount of this glycogen can be stored, with the excess being stored as body fat. Once the blood glucose level falls below normal, carbohydrate cravings are triggered which many individuals succumb to.
When you cut carbohydrate intake, you will experience a rapid weight loss initially as the body drains glycogen stores for energy. What also occurs is that water is released as the glycogen is utilized, resulting in weight loss from the increased urination which results. But after about two weeks, the increased urination ends, and along with it, the rapid weight loss.
Source: 123rf Image ID : 35796318 Copyright : ramain
If you’re into fitness, then you probably have encountered elements of the exercise equipment shortage which emerged from the coronavirus lockdown. People began scrambling to pick up all sorts of exercise equipment as soon as lockdown went into effect, and suddenly, dumbbells, kettlebells, weight benches, resistance bands, etc. became as scarce as a 12-pack of Charmin. It turns out that weight training, as an e-commerce category, is the eighth-fastest growing category, even more in demand than toilet paper, paper towels, and hand sanitizer. Interest in fitness gear is up over 500% this year.
Part of the shortage is due to the fact that a large percentage of the iron used for exercise equipment is forged in China. In fact, every single piece of exercise equipment I have ordered online since March has been made in China. Many factories in China have been shut down as a result of the pandemic, causing production to plummet, and forcing distributors to find other ways to manufacture items like dumbbells, kettlebells, weight plates, multi gyms, and barbells.
Hence the shortage and the inflated prices we have been seeing all over the internet. Bowflex Selecttech Dumbbells have been selling on eBay for grossly inflated prices, jumping from as little as $200 for a pair last fall to as much as $1,500 during the peak of the equipment buying panic a couple of months ago. I have had a Bowflex Selecttech 552 set with the stand for eleven years, and I am so grateful to have it. Never once did I think about jumping on the opportunity to make a ridiculous amount of money by selling the set, because I was using the set every single day, and my fitness and sanity mean far more to me than making a quick buck. Plus, they’re pretty awesome, enabling me to select any weight from 5 to 52.5 pounds, in increments of 2.5 pounds.
There were other purchases I made which were a test of my patience. I ordered a hyperextension bench which took two months to arrive, and I went through so many sites and online searches and apps before I found items like the Marcy Diamond Elite MD-9010G Smith Multi Gym through OfferUp. I also had to pay more than the original sticker price because the demand for such items is so high. However, I swooped in on this item before prices went through the roof. The current lowest price on Amazon for this multi gym is now $2,700.99 and arrives September 25th – October 13th!
If you happen to see a piece of equipment which you want, you had better snap it up immediately, since the demand will not abate any time soon. Gyms have been shuttered, and there’s no telling how long it will be before they will reopen, so we all need to get comfortable with assembling the best home gyms possible.
Here is my home gym as of late June 2020…I have since added a decline abdominal bench which is stored in the closet, and am also in the process of putting up wall decorations which would be appropriate for a gym setting, but I am set on equipment.
I am so thankful for my home gym, because it rivals what I can do in a commercial gym. Who knows when (or if…) gyms will ever reopen and remain open? With my home gym, I can literally get out of bed, go downstairs, and start training, without having to wear a mask or full fingered gloves. And for those who are wondering, I keep my gym VERY clean, and clean the equipment after every session.
For those who are curious about where I purchased equipment, there are links in the video description.