Well, this is my first post of my precontest prep. I'm just under 10 weeks out of the North Americans in Cleveland Ohio, Aug 28/29. It will be my 3rd time doing this show. The last 2 times, I placed 8th in the Open figure class, and came in 3rd in the Masters Division.
My goal is to WIN the Masters Division and get my Pro Card *after doing Nationals for five years - it's about time!
This is the best offseason I've ever had. I stayed relatively lean throughout. I had Kim Oddo help me with an offseason plan, that focused on building my rear delts and quads. Hopefully, this has helped enhance my not-so-great X frame. we'll see when I'm under 10%!!
For now, I've cleaned up my diet, no more alcohol, still cheat on the weekends, and trying to go low carb right now. Once I get down another 5ish lbs, then I'll bump some carbs back in.
My workouts have been 2 a days on Mon, Tue, Wed, Fri, and only once on Thu and Sat. I'm doing at least one hour of cardio on those days, and mixing up the weights with compound movements, and still focusing on rear delts, quads, and biceps mostly.
i feel at this point, I know my body, If i do too many leg presses, or squats, it will only compound my large ass and midsection. Lunges are the biggest compound movement I do for legs, and most are plyo-lunges. I do LOTS of incline walking, lunging, stair climbing and track work for legs. I feel strong, now just have to put in my time to cut the fat off my butt.
I'll prob have to get very lean - too lean for figure - and then shit load the day before the show. That's what's been the best for me in the past. Last show (november 2008) I was too careful with food, and came in too skinny. Of course, that was also after a 18 hour flight from Japan....
This time, Ill be coming home 8 days before, so i'll have time to adjust and know what to do. I'm taking my boys home, to stay with my Mom in Lima Ohio, then drive up to Cleveland for my show.
I'll be posting pics soon... not really wanting to... but know I have to :)
Jun 24, 2009
Jun 16, 2009
ACfE videos...
Crossover Press ~ Working the legs, core and shoulders
Hanging Leg Tuck ~ Full core movement.
Sit up Press ~ Core, chest, legs and shoulders.
Plate Swing~ legs, back, core and shoulders.
Lunge/Lunge/Squat~ Plyos for thighs and ASS!
Hanging Leg Tuck ~ Full core movement.
Sit up Press ~ Core, chest, legs and shoulders.
Plate Swing~ legs, back, core and shoulders.
Lunge/Lunge/Squat~ Plyos for thighs and ASS!
Jun 12, 2009
Heidis Transformation
Here is Heidi's final transformation photos with me. She leaves Japan officially on Sunday, to go to Virginia Beach VA.
In 5 months, she lost a total of 23 lbs, her bodyfat dropped 8% and she lost 3.5 inches off her thighs. Her pictures speak for themselves!
Heidi was a fierce athlete. Week after week, she stayed on her diet, got her cardio in - sometimes 3X a day - and she never said she couldn't do anything. Even as she took her final PT test for the AirForce; she had injured her leg doing an exercise a week before. The day of her test, she pulled the same muscle as she began the run, but pushed thru, getting the BEST score she ever had! She was only 25 seconds from getting a PERFECT fitness score!
Before she left, she packed all her workout clothes, as much dry dieting food as she could, and has planned her workouts around her entire trip back home. This is one of the reasons she was so sucessful throughout her weight loss journey. Things don't just come to you, you have to work for them.
She's a warrior and a trainers DREAM! I know she'll keep up with her goals of continuing to lose and tighten up her lower body by next year, so that she's a Rockin' 40 year old wife and Mom of two. If not, you can promise I'll hunt her down on Face Book and "convince her" otherwise :)
She's a keeper and I'll really miss her!~
In 5 months, she lost a total of 23 lbs, her bodyfat dropped 8% and she lost 3.5 inches off her thighs. Her pictures speak for themselves!
Heidi was a fierce athlete. Week after week, she stayed on her diet, got her cardio in - sometimes 3X a day - and she never said she couldn't do anything. Even as she took her final PT test for the AirForce; she had injured her leg doing an exercise a week before. The day of her test, she pulled the same muscle as she began the run, but pushed thru, getting the BEST score she ever had! She was only 25 seconds from getting a PERFECT fitness score!
Before she left, she packed all her workout clothes, as much dry dieting food as she could, and has planned her workouts around her entire trip back home. This is one of the reasons she was so sucessful throughout her weight loss journey. Things don't just come to you, you have to work for them.
She's a warrior and a trainers DREAM! I know she'll keep up with her goals of continuing to lose and tighten up her lower body by next year, so that she's a Rockin' 40 year old wife and Mom of two. If not, you can promise I'll hunt her down on Face Book and "convince her" otherwise :)
She's a keeper and I'll really miss her!~
Jun 10, 2009
BEFORE AND AFTERS
Here are each of my 6 figure clients before and after photos! Very proud of each of them, they put in long, hard cardio sessions, and lots of egg whites, oatmeal and fish for these bods!
JESSA
JENNY
CARRIE
BARBARA
ALYSONN
KIM
JESSA
JENNY
CARRIE
BARBARA
ALYSONN
KIM
Jun 7, 2009
RESULTS
Miss Kim won the short class and overall
Miss Carrie won the Tall class....
Jessa got second in Tall and Barbara placed 4th in Short.
Jenny and Alysonn just looked BEAUTIFUL all night long :P
....
A good night!!!!
Jun 6, 2009
Shirts!
My girls gave me such a neat, NEAT gift today for helping them prep for this show.... they made matching red NIKE shirts for us all, that say "Sculpted By Shelly" on the front and their names on the back. Here's the one they made for me - we'll take lots of pics tomorrow after their show!
Jun 5, 2009
Jun 2, 2009
Less than a week!
My girls have less than a week till showtime! They are all doing so amazing, I'm so proud of each one. I can't wait to post their before/after pics here. Stay tuned!
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