Training, Tips and Clients!!!

still here!

2012-01-29T19:56:00.002+09:00

Hello my loves! I have been a BAD BAD BLOGGER, huh? It is the end of jan 2012. I am now on a mission..... secretive mission. I have a plan for myself and it wont be easy or pretty.... but i have a new goal for the summer! Physique just put the nail in my NPC career. I was too hard and lean for them, and I refuse to put on more muscle for a bunch of judges. I like the amount of muscle I carry. I am DONE with the NPC but have another interesting organization I like. Please stay tuned and I will promise to keep up with my blogging.

Right now, I'm really having a hard time staying motivated. it's hard to admit this. I dont like telling people about my bad days because I'm the trainer, right? Well, even we have roadbumps and get down on ourselves. I might even call it downright DEPRESSION some days?! Mine started right after my show last summer, when I got home. I have a wonderful group of neighbors who love to drink and be social. So I got caught up with these fantastic women, and started making some bad habits.

Also had an "injury". My elbow was really hurting me all thru my training last summer. So for about 4 months I babied my elbow, but it got really bad about November. I couldn't even brush my teeth or pick up a cup... so after trying all kinds of things... I sucked it up and got a steroid injection in my "tennis" elbow. NOW, seems like the other elbow is starting to hurt, so i'm icing and babying that one. We'll see what happens, but i'm pushing thru.

Feb 1st will be a BIG day for me! I'm committed to drinking only on the weekends, and pushing hard thru my training. Getting back on a scheduled eating program and not missing a workout. My husband left for 3 weeks, but i think it might help me stay tighter to schedules, etc. I'll be hiring a neighbor to babysit 3 evenings a week so I can go to the gym. By the middle of Feb, my head will be RIGHT!

Thanks if you are still out there, lurking at my sorry blogging skills. Hope you are in a good, healthy routine for yourself. it's not easy, but every new morning is a new opportunity to MAKE IT A GREAT DAY and get back to healthy habits!

11 weeks out....

2011-05-15T09:46:00.002+09:00

So, my clients have 3 weeks till their show here in Japan... and I'm 11 weeks out.Trying to wrap up their final weeks, while trying to push myself into focus.

Last week was one of my best. I'm down to 147ish now :) My goal is ___? Not really sure? I just want to keep getting leaner so I can see what my new poses will look like. It will be down to 140lbs somewhere.

I have to be honest, dont like doing bodybuilding poses. I guess Im just not used to them. Next weekend, JrUSAs will have the first WPD national class. I'll get a great idea as to what the judges are looking for then.

More to come... maybe I'll post a pic next week?

APRIL 2011!

2011-04-03T14:05:00.002+09:00

So I've been MIA!

Since my last post about the Emerald Cup, I went on to Nationals back home in Ohio. I placed 4th in fitness at the North American in the tall class. Shortly after, the npc changed the rules for fitness, making the routine more than HALF of the total scoring. Since my routine wasn't strong, I was almost sure fitness wasn't for me... so now what?

WELL!... The npc also introduced a NEW category called Womans Physique Division (WPD), at all National Shows this year. Its basically for a women who's body is between a figure and bodybuilder, they want the woman smaller than bbers, with more feminine posing (openhanded, on toes, no most muscular), and less hardness, dryness, and striations. I feel that I would fit here physically, best. I do not have a small frame or an upside down martini-glass look that they like in figure. I do not want to be any BIGGER, so def not straight up bodybuilding. So I'll try to bring up my legs just a bit more, and work on my abs.... and get the posing down (with help from Zoa Linsey here in Oki!!!)

Now for my prep, I can finally eat carbs, AND lift heavy, maintain muscular size and shape, and just go into a show strong and full. I always dieted HARD and cardioed HEAVY for figure to bring myself down everywhere.

We've already booked tickets and lodging for my show: The USAs in Vegas, July 29/30! http://lindsayproductions.com/11EventInfoUSA.php
The boys and my hubby are coming - I'm very excited!!!

I'll try to stay more frequent with this next journey.... I'm 16 weeks out, started my diet today...... :)

Thanks Kriv Studio

2010-05-11T07:54:00.001+09:00

krivstudiosblog.wordpress.com/2010/04/24/fitness-at-forty-looks-more-like-twenty-five/

video from last year's North Americans
www.youtube.com/watch?v=BGlqWFMcYzk

More pics from the Emerald Cup

2010-05-11T07:34:00.005+09:00

It's a month now since the show.... when I got back, I felt very overwhelmed with the thought of fitness. I spoke to Tanji Johnson at the show and she told me I should go to a National Fitness show next. THAT made me very nervous....

The last National fitness show of the year is the North Americans, back in Cleveland OHIO the first weekend of Sept. This is the same show I did last year, but in figure. Last year, there was only ONE TALL FITNESS COMPETITOR..... but at this show you have to win the overall to get a pro card...

I've given it some thought, and i'm pretty sure it's my plan. I'll take the boys back to visit the family at the same time, and drive up to the show from my moms house. We aren't sure yet if Jim can go with us, he may be deploying in Aug.

Either way, i'm in..... still very nervous.

I've decided to work with Tanji on tweaking my routine. there are a few things I'd like to change, so I've already begun that.... I'll start dieting again mid June. Till then, I have my 14 figure first-time competitors I'm helping for the June 6 show here in Japan. I'm pretty busy full time with them for now.

Here are a couple more pics, and the utube link to my routine....

Routine
www.youtube.com/watch?v=xZ6QC-ZlUzQ

I DID IT~

2010-04-20T06:27:00.001+09:00

After 8 months of busting my hump.... AND turning 40... placed 2nd in my first fitness comp!

10 years...

2010-04-07T22:19:00.003+09:00

Thought it was interesting to post my progress since I began "body building"....

I am READY!!!

2010-04-04T09:31:00.001+09:00

2 weeks OUT~

2010-04-02T14:46:00.001+09:00

So I've been trying to upload my routine... and it's either my computer or my luck, but it wont let me do it. SOOOO, I'll have to try again Monday.

Had an OK run thru today. Been dieting HARD this week, and could feel the lack of energy today.

I do feel good about my physique, another 2 weeks and I'll be right where I need to be.

And my routine is coming together nicely. It's funny, just when I think everything is good, I see some little flaw and fix it.... wonder how long I could keep fixing things? LOL!!!

For my first time, I'm just going to give it my best and have some fun. I feel no stress right now... hope that's a good thing?

Thanks <3

3 weeks out

2010-03-24T10:55:00.004+09:00

Got thru the whole thing two times today, then did bits and pieces. Gabe has been sick for 3 days so I haven't had much practice. Def stronger because I've rested, but def RUSTY with some of the movements.

There are parts I still havent perfected yet (the turney, steppey, where-the-hell-am-I-going parts!) I'd like things to look cleaner and sharper, so have to practice the little things in between routine work.

My goal is to do the whole routine at least TWICE a week, that will work for me now. I tried uploading the entire routine and I CANT on here.... so I'm putting on just bits for now... will try more Friday...

less than 4 weeks to go!

2010-03-22T10:37:00.002+09:00

So i haven't been able to post as much as I'd like.... training my girls for their show AND training/practicing for mine is just taking up so much time.

Hopefully tomorrow I'll be able to post my routine (the whole thing) here. I've got access to a gymnastics floor, which made a HUGE difference. I can jump and land so much cleaner knowing I'm not about to crash down on the wooden aerobic floor! My joints even feel better just after 1 week of rest.

I'm still about 4lbs away from where I think I should be. My booty is always last.... so I have to mentally tell myself that even though I "think" i look good, I'm not there yet. Less carbs, less carbs.... more cardio :/

6 weeks out

2010-03-08T13:06:00.002+09:00

Getting my a** kicked by a song and a wood floor....

progress 8 weeks out

2010-02-22T11:33:00.003+09:00

So I checked my weight and pics from last year's prep, and im 2 lbs AHEAD of where I was last year. That's great, but I have to make sure it doesn't make me too comfortable. Have to start doing pics every week now to keep me honest.

Here are the first shots. I really love this suit. it was made by tamee marie for a bodybuilder, and she (Gail) was gracious enough to let me rent it from her. i love cammo and the fact it has no clear stones. Something totally different and fun.

I've also decided to do the masters figure at the Emerald Cup. Getting very excited!

8.5 weeks out!

2010-02-16T11:30:00.004+09:00

So I've worked with the FABULOUS Erna on a bit of choreography. We have the first couple songs put together, about 1/3 of the whole routine. Feel pretty good about it, but still need to beg my music man to make some tweaks to the music. I hope I don't make him crazy?!!! For now, here are a couple videos.... the routine is really tough on me. I have ZERO energy, even after a refeed day and 2 days of rest over the weekend. It's no joke! Plus Im eating more carbs than i ever have at this point in my prep. HIT workouts burn it up! I'm about 6lbs from show weight. p.s. I'm also getting very crabby about now. I feel sorry for the 17 girls in my figure group... I prob bite their heads off more than I should. It's gonna get worse though... hope they can stick with me :(

2 more of my faves...

2010-02-02T11:30:00.002+09:00

Working on my skills...

2010-02-01T15:52:00.003+09:00

Gotta start cleaning this stuff up.... 10.5 weeks away!!!! :=O

some tricks

2010-01-15T09:18:00.002+09:00

Been working on a few tricks... once they are down, then I have to find a dancy-transition between them.... Oh the fitness thing is not fun.....

The Emerald Cup.... Fitness!!!

2010-01-10T08:37:00.002+09:00

We'll I've booked the hotel and paid for the plane ticket... So in 14 weeks, I'll be making the trip to Seattle to compete in fitness - 10 years since the first time I ever tried.... now at the age of 40!

The routine practice is more intense than most workouts I've ever done. Front rolls into a flying body drop, reverse rolls into a handstand, jumping pushups and those d*mn splits..... by Friday, I'm wiped out!

I havent done any weight training for weeks, and prob wont for most of this prep. I'm about 8lbs away from where I need to be, so 14 weeks is plenty of time for my physique... but the routine is going to be a challenge.

And, I found someone to help me with my routine music here on Oki, WHAT A BLESSING! I'm excited to give this a shot. Thanks for checking in~ xo
Shelly

My Girls!!!

2010-01-10T08:33:00.003+09:00

Happy New Year!

I've began my Figure Training Group again at Risner gym on Kadena, and have 14 amazing women (my girls) who have signed up.

The first month for many of them will be hard. Wrapping your mind around "dieting" for 6 months, is a scary thing. But if they stick with it, give it 100% effort, the results will be amazing. Competitive training does so much more than just give you a fabulous physique, it taps into your desire and commitment for pushing yourself to places you didn't think were possible.

It's going to be an exciting 6 months, so stay tuned for news of their progress, training and dieting endeavors!

I'm still here!

2009-11-23T11:27:00.002+09:00

So it's been a couple months since I've updated my training....

I've been really focusing on some fitness moves, very much dedicated to doing a fitness show next year. I'm done competing in figure. It's just a dead-end road for me. At 40yrs old, I can't compete with the "beauty" of younger girls; skin, hair, etc... And I'm def more muscular than the girls who are winning. Plus, my conditioning leaves me much more vascualar than the younger gals. And being in Japan, I refuse to pay all the travel expenses when i know there is so much working against me.

In fitness, I will get judged 50% in Physique and 50% in a routine. The routine must include a 1 arm pushup, 2 straddle holds, high kicks and a split. As of today, Nov 23, I have about 5 more inches to go in the split.

I've been HARD CORE working at strength moves, and the workouts are FUN. 1 arm pushups, handstand pushups, pullups, and plyo jumps are all helping me stay fit and build on a routine.

So.... if all goes well, I may try to military-fly it back to Seattle in April for the Emerald Cup. I'll start training my girls for Figure again in January here in Japan, so my training (dieting) officially starts in Jan 2010.

I'll post some videos soon. For my birthday next month, I'm making a video of a crazy 40 yr old woman doing 10 pullups, 8 one arm pushups and some walking on her hands :)

1 month post show

2009-09-29T17:53:00.004+09:00

Hi all, thanks for keeping up with me..

I'm back in Japan now, back to work and the boys are at school most of the day. I've been trying to find my motivation again... so hard after a show when you didn't do as well as you'd hoped.

I am REALLY considering trying fitness. I'm just so disenchanted by the physical fitness levels of the girls I stand next to on-stage - the actual strenth and athleticism of these chicks. It's disturbing to hear that the girl who beats you, has been drinking chocolate shakes and just doing cardio weeks before the show. Esp when i can do 10 dead-hang pullups and shoulder press 40lb dbells with ease.

I know that i'm strong and would love a chance to show it. However, i'm not FLEXIBLE and i'm going to be FORTY years old in a couple months. Nothing like trying to pretend you're young again???...

The only thing i do know is that i cannot do figure again. Even after looking at the Olympia - PROFESSIONAL FIGURE GIRLS - it's clear to me that they are looking for softer, young bodies. That AINT ME. So insted of complaining, i'm back to the drawing board. Stay tuned and LOVE TO ALL!@!!

Photos below from a shoot I did with Dan Ray..

It's over!

2009-08-31T22:11:00.003+09:00

Back from the show...

i placed 3rd in Masters, and feel pretty good about how i looked. I think i could have eaten too much in the last day, which left my midsection HARD to hold in... but it did smooth me out overall - so i'm still trying to figure it out :)

I'm going back to the drawing board... thinking about what's next. 2 years in Japan makes it hard to get back and compete, which makes it hard for the judges to remember me. If they don't see me, it hurts me in my next show...

For now, it's back home to get my boys started back to school, time for my hubby and back to training for me.

Thank you for all the kind words and support. It really makes this all more worth it :)

Much love~ xo

2 days out!

2009-08-27T21:58:00.002+09:00

Adding one more post here, before the big day.

I've been upping my carbs over the last couple days, and my weight has stayed THE SAME?! I'm as veiny as ever and know that if i go into the show this way, i'll be marked DOWN. Sandy, the head judge, is on a rampage about the girls looking too hard.

The only thing that might help me is that i'll be competing in Matsters too. They sometimes allow the masters to be a bit more hard b/c of our age.... nice :(

Anyway the plan is this; add all my sweet potoatoes in today, along with another bag of rice cakes and PB. i have 2 meals of orange roughy to spread out tomorrow, along with my bacon/cheeseburgers. I have 2 photo shoots lined up tomorrow, so i'll asses how i look during those. Prob have to keep eating shit all day long.

If i'm veiny-weird before bed tomorrow night (fri) i'll have a milkshake and find the saltiest junk food i can find in a hotel (chips or pizza) and eat the crap out of it. I'll also NOT be cutting my water at all.

Then, Sat i'll just pose very loosely, not flexing at all. Hopefully, it's good enough.

if they don't like me, i'm ok with that. This is THE BEST SHAPE ive ever been in at almost 40. I like everything about my body right now (everything that i can control/change). So this is me at my best, happy no matter what!

love and appreciation to everyone supporting me. it means everything. THANK YOU! xoxoxo

FINAL WEEK

2009-08-23T22:31:00.002+09:00

So i'm back in Ohio for my last week. Just went tanning to get the last little bikini line off my butt, and wouldn't you know it - i got burnt! Hopefully it will go away with no peeling :(

I'm feeling very lean and pretty good for a week out. i'm going back and forth of whether or not to start eating some carbs NOW, or wait till about Wed.... OR just keep doing what i've been doing and eat junk the day before.

i'm really leaning toward doing less protein this week, more carbs (like oats 2X and rice cakes 2X) and then cardio until Wed evening.

Either way, i feel the BEST i've ever been. I'm hoping to shine in Masters, but either way, i'm happy with ME.

10 DAYS OUT!!!

2009-08-20T02:22:00.003+09:00

Am up visiting Jims family in Michigan till the end of this weekend. Hitting the gym twice a day. For the rest of this week, going to go pretty low carb, high cardio. The gym here has some TRX bands hanging from the ceiling, so i've been torturing myself with them for "fun" :)

I feel good, so hopefully that isn't bad? Looking forward to driving up to Cleveland next weekend! I'm really excited about this show and very hopeful to do well in Masters.

If you dont' mind, pls say a little prayer for me. I could use it - THANK YOU! xoxoxo

Back in Ohio!

2009-08-14T20:11:00.002+09:00

So we just flew in last night, i went to bed at 3am and Brady came to get me up at 7am. That's called "forced time-change"!

I was pretty shredded before i left, so i used the flight as my one last cheat meal, at 2 weeks out. No worries about it, i'm still veiny as crap this am.

Now to find the gym here at my moms house - she lives on a farm. I'll run her hills for cardio and go to the local YMCA. I'll be making a trip up to Michigan in a couple days to visit Jims parents and stay with his sister. She's got a rockin gym by her house. Dieting there won't be a problem.

Then the last week - next week - i'll come back down to my moms, and drive up to Cleveland on Friday am to check in. My prejuding is on SATURDAY and will be at 9am. I'll be doing Open and Masters so 2 chances to wow them :) I have 3 friends coming to watch me, my sister in law and niece and hopefully my dad and son Gabe will drive up that morning too. So cool to have people there for the FIRST TIME! Really makes a difference :)

The best place to find local coverage is www.siouxcountry.com, go to the NORTH AMERICAN CHAMPIONSHIPS. Somewhere on that post, will be callouts or pics.

I prob wont get any other pics up on my blog, my momma lives on a farm, remember?! :) AND her camera/phone/computer is not picture friendly :(

Going to the grocery this am! CANT WAIT to just walk up and down the isles, drooling at all the choices.... and then to find coffee.... and then to take a nap and get up and workout :)

p.s. Miss my hubby already :( if it weren't for his support, i would never be able to do all this. He lets me follow my dreams and I love him dearly ~ xo

3 weeks out!

2009-08-09T16:08:00.010+09:00

So, this past week was another OK week. I seem to rotate great weeks with OK weeks? It's like my body knows that after i crush it and it drops some weight, it needs a week to rest. Weird.

Anyway, I lost another lb that I fought HARD for! Twice a day cardios and the most boring diet; I am really hungry for some carbs.

I do feel like i'm ahead of where I was the last couple shows. My glutes are tighter and the rest of my body is not so ripped. I'm still planning on coming in very tight and just eating some crap the day before the show. I found a 5 Guys Burgers in Cleveland 11 miles from my hotel. 2 bacon cheeseburgers and a milkshake or two, spread out after 2pm on Friday. Should smooth me right out for prejuding Sat morning :)

Hopefully, we'll get out of Okinawa next Sat the 15th on the military flight. If not, we'll be home for sure on the 19th, 10 days before my show. I have commercial tickets reserved; 3 tickets for $4000.00 YIKES!

Thanks again for looking... posting these weeks pics with pics from just a few weeks ago. Definite improvments!

4 weeks today!

2009-08-01T15:22:00.003+09:00

After taking pics last week at 147, these new pics are at 143lbs. I dropped more weight this week b/c i'm still sick and my body is finally cooperating with me. I think all the extra REST has been my ticket. Plus, not being able to TASTE your food really makes you NOT want to eat. Just not fun. They aught to find a way to kill the taste-buds... dieters dream :)

The pics aren't as great as Id expected, but it's progress. And the light just doesn't do the suit justice. It's so much prettier in person.

I have 2 weeks here till I fly back home, then 2 weeks visiting in Ohio before show-day. My plan is to add more carbs back in my diet, since i'm only 2 lbs away from where I normally compete. I want to just train the CRAP out of my legs, butt, abs and shoulders, to help carve them up a bit more. And keep the cardio a bit more moderate then usual. I'd love to get under 140lbs for this show. Have never been that light.

So until next week, thanks for reading! :)

Must vent...

2009-07-29T15:40:00.002+09:00

Ever since I posted my ab pics on Face Book, i've been getting lots of comments. A couple that really IRK me (and prob just b/c i'm so dieted out) are, "wow, you changed fast!" or "you got lean really quick".

Sounds like a compliment, and i'm SURE it was ment as a compliment, but honestly... I'VE BEEN BUSTING MY ASS FOR 5 WEEKS NOW! Nothing came fast, nothing came easy. And no, i'm not taking anything either!

This is just as hard for me, (and even HARDER - it seemed - this time) than anyone else prepping for a show. Mind you, i stay around 16% body fat for most of the off-season, but droping just 2 lbs for me at this time takes an all out effort on all fronts!

My body stayed at 147 for about 3 weeks straight. I was dieting and training like a MADWOMAN, and it just wouldn't budge. I was really confused. Then, i got very sick, and I think it was a blessing.

When I was sick for 4 days straight, I ate less than normal, but what I did eat was 100% on my diet. I had no appetite and couldn't taste, so I didn't WANT anything. I cut out all Splenda, spices, salsa, anything that wasn't protein or veggies,... and I RESTED!

That combo, got my body into motion. And it's been about 1 week since I first got sick, i feel 95% back to normal, my appetite is still IN CONTROL, i dont' have cravings and i'm also NOT torturing myself with workouts. I did very little this week and have already lost another lb.

I feel calm, in control, and just good. THIS is how I'll continue the next 4 weeks.

So when you meet someone in the last month of a dieting season, really choose your words carefully. Dont look at them like, "god, how do you do that?" or say "just tell me what you eat".... like you really think if I tell you what I eat, you could do it?!!! :)

Dont make someone like me, in my state, have to give you lots of information right now. It's just not possible. My brain only has room for me, my family, and my food. Then I'm sleepy.

Thanks, and can't wait to take pics again this weekend!!!!!

5 weeks and counting...

2009-07-27T20:57:00.004+09:00

So week by week, things get more interesting...

This last week, i got NASTY sick on Thursday, and did nothing but sleep for 4 days. On Sat I took pics in my suit... not pretty, but i'm posting to show how much of a change happened in just 2 days. Sat morning I was 147 and looked like this:

Sunday i woke up and the scale had dropped to 143.5 lbs. I had done nothing diff, was eating and drinking ON-SPOT, just like the last 4 days? Tonight (Monday) here's the difference....

Moral of the story.... sometimes the human body has mind of it's own?! More to come,
xoxox

6 weeks out!

2009-07-20T20:13:00.002+09:00

OK, so i skipped week 7... let me tell you why...

That was THE hardest week I think I ever had - EVER! I busted my ass, ate like a champ, and actually GAINED 3 lbs at the end of the week. It was so bizzare?! If I had never done a show, or hadn't known that this crap actually works, i just may have quit. But I persisted and it paid off; I lost 4 lbs over the weekend until today, Monday.

I guess the body has a mind of it's own sometimes?

Moral of the story; if you want to quit, wait. Do your work, follow your program, and eventually it will come off. Just don't give in.

I feel so strong, and can just feel things going in the right direction. I look forward to my egg whites and scoop of cottage cheese every night, followed by 4 sugarless popsicles and about 6 pieces of sugar free, berry paradise Extra gum.

Coffee with an extra shot of espresso gets me thru most days. As does my new favorite breakfast; egg white/chicken ommelete with asparagus. I use about 3 egg whites, chopped onion, asparagus, and mushrooms, 3 oz of cooked, chopped chicken, 1 pinch of cheese and 1 tbsp salsa. If it's a day i need more fat, i'll add a japanese egg yolk. Those local eggs are amazing! Very orange and yummy!

I've got a babysitter to come at 730am till 930am most mornings so i can get my cardio in at the gym, along with some stretching or quick weights. Then I come home and try to entertain the boys; we've been to over 5 diff pools around here, plus the off-base swiming areas. I'm so freckled, I actually look like I have a tan. Just have to make sure i don't get any heavy tan lines around my butt again. The jan tana didn't cover it up last show.

Then, most night, after jim gets home, i go back to the gym for more cardio. I just need to shrink down my overall shape, and get my butt tight. I def can see that I brought out my lats and rear delts this offseason - I pounded them! I was suprised to see them sticking out the other night. Now's the time you start looking at yourself everytime you walk by the mirror.

I'll take pics Sat in my suit and post them. I love the suit, it's just beautiful!

Thanks for reading and keeping up with me. less than 5 weeks and i'll be flying out with the boys back to OHIO!
*smootch*
Shelly

8 weeks out

2009-07-08T14:58:00.003+09:00

Just a couple shots before my suit gets here later this week...

Am feeling leaner, but it's def HARD right now. I think it's hard EVERY time, but once you get down, you seem to forget the agony of the journey - much like child birth :)

Anyway, my diet has now gone back to mainly protein and a bit of fat and a few veggies here and there. I can't do carbs much at all. Anything other than oats early in the day, and then maybe a grapefruit every few days... but more than that and I get HUNGRY pretty bad. I try some small amounts of rice or rice cakes and I can't do it. I cope better on just plain NO CARBS. My moods are better, and my hunger is down. My energy completely sucks by about Thursday, but that's to be expected. Most of Thursday is pretty much a rest day. I got up for a run today (Wed am) and could barely walk for most of it. Not pretty.

But this is my prep... gotta shave down to Anorexia (LOL) then carb up slightly at the end or just eat wild for a day. We'll see how going home a week early treats me :O Still about 7lbs to go!

I'll take pics in my suit next week. Thanks for looking around and leave a comment or question if you want!
xoxo

My prep - 10 weeks out

2009-06-24T15:08:00.003+09:00

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 :)

ACfE videos...

2009-06-16T22:51:00.007+09:00

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!

Heidis Transformation

2009-06-12T07:59:00.003+09:00

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!~

BEFORE AND AFTERS

2009-06-10T17:14:00.003+09:00

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

RESULTS

2009-06-07T22:50:00.006+09:00

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!!!!

PACIFIC MUSCLE CLASSIC PREJUDING

2009-06-07T14:24:00.002+09:00

More pics to come after tonights show...

Shirts!

2009-06-06T14:30:00.003+09:00

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!

3 days to go!!!

2009-06-05T15:03:00.001+09:00

My girls are ready! Check back after Sunday for results...

Less than a week!

2009-06-02T14:47:00.001+09:00

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!

2 weeks out!

2009-05-23T20:59:00.002+09:00

The girls have two weeks left and keep looking better...

Maxxy!

2009-05-23T20:45:00.003+09:00

This is Max; a former marine bad *SS and a great client. This is a "plyo" chest press with ab crunch.... FUN!

Heidi

2009-05-23T15:00:00.007+09:00

Heidi came to me in January of this year wanting to lose weight. She was nervous about the gym and didn't know many exercises. Since then, she's been one of my best clients EVER! She does everything I ask and is so focused when she trains. She's lost over 23lbs since Jan and gone back down to size 8 pants. Shes incredibly strong and has put on 3lbs of muscle. Here are her before pics and a couple videos of her doing some of "our" favorite exercises!!!

Quarter Turn!

2009-05-09T06:42:00.006+09:00

After the girls walk on-stage, they have to present themselves by doing 4 quarter turns. I'm posting videos of them, so they can see their mistakes. Still have 4 weeks to go!!!
ALYSONN

BARBARA

CARRIE

JENNY

JESSA

KIM

Faux Show pics

2009-05-04T19:31:00.005+09:00

We did our practice show on Sunday. They are 5 weeks out.

I'm very happy with the progress, but I still want MORE! You can always improve, but for now, here are my girls....

faux show video!

2009-05-04T17:38:00.007+09:00

Presentation is EVERYthing the day of a figure show. So while you may have a rockin' bod, if you walk like a truck-driver, you lose! They look good now, but by June 7 they better be smooth as Butta!!!!!

p.s. if anyone knows how to turn a video from sideways, to straight, pls email me. AND I've seemed to have picked up a RAPPERS accent?....

ALYSONN

BARBARA

JENNY

KIM

CARRIE

JESSA

More 6 weeks out pics...

2009-04-26T18:41:00.004+09:00

Caroline got our suits to us this week and as usual - they were GREAT! We tied them, tweaked them, and took pics and they are now on the way BACK to her in Florida so she can BEEEdazzle them with stones! We can't wait to get them back!

Egg whites anyone?

2009-04-26T18:39:00.001+09:00

I got this from one of my girls who just can't stomach egg whites. She and others say it's good. I haven't tried it yet...

4 eggs whites - beat with electric mixer until you form soft peaks (this step gets rid of random chunks of gag-me egg white)
Add 1/4 tsp baking powder
Heaping 1/4 tsp of (metabolism-boosting) ground cinnamon
1 single serving pack of splenda
1/4-1/2 tsp vanilla extract
1 Tbsp of Wheat Germ (25 cal, 1/2g fat, 3g carb, 2g protein)
Mix throughout

Microwave for 2.5 minutes. Remove from bowl immediately (can get soggy on the bottom).

Makes something similar to a bread pudding of sorts. Yummo!

More of Team Okinawa 7 weeks out...

2009-04-21T12:32:00.002+09:00

7 weeks out...

2009-04-20T22:31:00.002+09:00

Suits are coming!...

2009-04-16T13:36:00.002+09:00

I just spoke with our suit lady today (caroline, at www.ccfitwear.com) and she's trying to get our suits in the mail by Friday!

Hopefully next week we'll have some to try on and take picutres I can post!

Tomorrow night, for posing class, I've told my girls that I'll be taking pictures in bikinis. So stay tuned for some before/after pics.... if they let me post!!!

MY GIRLS!!!

2009-04-08T21:31:00.000+09:00

So I've been trying to post on this blog for the last few days and it's been hard! For some reason I couldn't get on???

I'll be posting weekly so pls check back often. For now I want to make most of these posts about the 7 girls I'm training for a June 7 Figure show here on Okinawa. They'll all be doing their first figure show and they are starting to look HOT right about now!

I've been working with them since jan of this year, and have just changed over all their diets to some pretty hard core egg whites and broccoli! Most of them are suffering pretty bad with a couple hours of cardio per day... but it will soooooo be worth it!

I want them to know how proud I am of them and how much they inspire me to get my ass in gear. It's not just ANYone who can do this kind of dieting and training. We started with 12 and we weeded them down to 7 very hard working girls.

After another couple weeks, I hope they post how they are doing and let me post some pics or videos of them...

Stay tuned!!!!

WELCOME!!!

2009-03-15T19:49:00.000+09:00

Hi all, I FINALLY got my training blog and website updated and ready to run! With this blog, I hope to:

~ Update everyone on MY training,
~ Introduce you to my clients and share their results,
~ Provide some useful tips on exercise and nutrition.

I hope it will help you and entertain you!~

Please sign up and keep me posted on your training too!

x0x0x
Shelly