NPC Bikini Nationals Experience

          I recently competed in my very first NPC National competition on Nov 9th in Atlanta, GA.  What an experience!  I had no idea what to expect at a national caliber show other than the fact that its going to be a very competitive show.   I originally decided to do the show based off of the location and time frame.  I did not want to do a 12 week prep so when I saw the show listed on the NPC calendar and that I had about 8 1/2 weeks to prep for it I thought, "That's perfect!" Little did I know that I had just committed to competing in the biggest and most competitive NPC National show of the year.

7 Weeks Out From NPC Bikini Nationals

          This week has been a huge success.  Actually the past two weeks have been going very well.  I have dropped body fat and increased muscle while giving it my all during my last week of strength training.  Yesterday I was able to knock out continuous reps of full hang pullups like a boss!  I am
happy with my strength gains but starting Monday I must switch gears back over to pure fat loss.

          My nutrition will stay the same for the next week or so but I will increase my cardio sessions and change my weight training to less weight and more reps and supersets.  I will miss my heavy lifting!

          I have NO wiggle room so I must stay on track and focused.  I was happy with this mornings updates but I know that my stubborn area is my lower body (thighs) and I need to take advantage of every single workout and not slip up in the kitchen if I want to tighten them up.

         Below I have my measurements from the past 3 weeks as well as this past weeks training schedule.

Bikini Competition Progress- Month 3 with Team Bombshell

          These are some progress pictures taken after 3 months of training with Team Bombshell.

Front Shot taken 1/14/12- 12.78% BF 131 lbs

Back Shot taken 1/14/2012 12.78% BF 131 lbs

Just goofing off in front of the mirror.

           I have noticed a dramatic difference in the shape of my physique. I am more narrow in my waist (25.25 inches!) and my butt is getting tighter with a more distinguished tie of my hamstrings and glutes. I have also noticed a difference in the development of my quads. I actually have a sweep going on!

          So you may be wondering what have I been doing differently in my workouts/nutrition this season compared to last season?

Training With Team Bombshell Month 2

          As many of you know  I have also joined Team Bombshell.  I am currently finishing week 2 of month 2. So far its great but hard. Right now I am in "improvement season". Improvement season is the time to fill up and create round muscles. Therefore my carb intake is higher but I have fewer cardio sessions and lift heavier :-) during my strength training. This will change in the beginning of 2012 as I approach competition season. I will be back to more cardio and fewer carbs.

          The biggest change for me as far as their meal plan is no powdered protein. All of my protein has come from animal protein. To be honest I feel like me stomach agrees with the animal protein more than the powder stuff. I do miss it though. It was always so gratifying to have a cold protein shake after a hard workout.

10 Tips That Will Help You Stay on Track During The Summer

          Summer time; a time for friends and family to come together and celebrate around campfires, pizza, and refreshing mojito's.

          This time of the year can be challenging for many to stay on track with their nutrition and training. I know personally this summer has been challenging because it has been a great one full of celebrations like my wedding, Danny's birthday, and my brother visiting us for 2 weeks. Staying on track with a healthy meal plan can become tiring and inconvenient.  However, with a little strategy and awareness you can enjoy your summer without neglecting your goals.

Life Can Throw You a Curve Ball

       
          The reality of competing in physique shows is knowing that if you are going to do it right then you have to mentally be in it 110%, nothing less.   I have set goals for myself before the eyes of women who share similar dreams and I am here to tell you that it is okay to make changes when life throws you a curve ball. I had planned on competing in September but due to the fact that my husband and I own and run our own business I cannot neglect my responsibility to our members and community.  I have decided to not compete in September and to focus on maintaining and then competing in October instead.

          As a competitor who has long term goals in the sport of NPC Bikini I must pick the shows I want to compete in wisely.  It is no good if I go full board and load my plate with so much that it becomes impossible and then I burn out physically,mentally,and financially.  I respect the sport too much.  I respect my business and my relationships too much.  That is why balance is so important life.

Tour Of My Gym and How I Train For Bikini

Empire Classic- Bikini Video Clips and Post-Show Interview

 Empire Classic 2011- Bikini Division


Here is the initial lineup of competitors for my class (bikini tall):



This is the top 5 and awards for my class:



This was for the "overall" title:



Here is a wrap-up interview with me after the competition:



Stay tuned for off-season training blogging, training tips to help you achieve your goals (if I can do it, so can you!!), and training for Nationals!


XOXO,

Abby

I Won My Third Bikini Competition!

          Wow....not only did I place top 5 but I won my class, the bikini tall!

6 Days Out From Third Bikini Competition

          I am 6 days out from my final show for this spring, the Empire Classic in Spokane, WA.

To be honest with you I am feeling an extreme sense of impatience to get through this final week. I have begun my final week of carb cycling today and am back to carrying my bff,, Mr. Water Jug around with me everywhere I go. 

          I have never experienced an emotional roller coaster like this one before.  Every other day I am in a different mood.  One day I am so confident in my strengths and other days my confidence is taken over by self-doubt.  Constant self motivation has been a must to get me through the times I feel down.  I have to be honest though, being your own cheerleader is tough sometimes.  Sometimes it is easier to give in and surrender to self doubt instead of taking the high road and pushing through.

Update on Measurements and Training

          We did my measurements this morning and its looking good for next weekend. I am currently at 10.4% bodyfat, 123.6 lbs, and overall I have lost over 15 lbs of fat! I did not carb cycle this past week but I did cut back a little bit on my fats. Danny and I are debating whether or not I should carb cycle this week leading up to the Spokane show since I responded well this past week. I am nervous to make many changes b/c I am not sure how my body will respond.

Transformation Chart From My First Bikini Competition

          Below is a chart that I used to monitor my progress throughout my bikini prep.  I highly recommend tracking your progress because there will be times in your prep that you feel like you have made little to no progress and it can easily become very disheartening leaving your motivation levels low.  For example, if I had not tracked my progress I could have easily quit after the first few weeks of training because my weight did not budge.  Thank God I had other methods than just the scale to measure my progress.

           I am very proud of my transformation and I look forward to only improving from here.

          Click on the chart to see my progress since the beginning! Sorry that it didn't come out perfectly clear...

Mark Your Calendars for April 23rd! Info on Spokane show

          Only 11 days until the Empire Classic in Spokane! Mark your calendar for Saturday, April 23rd. For those of you who are interested in going check out this link for more information and to purchase a ticket. http://www.spokanebodybuilding.com/mainempire.html Just a heads up on what to expect and how to plan for it accordingly. If you ONLY want to watch the Bikini Division (that's what I am competing in) then ONLY buy the pre-judging general admission ticket for $15. I will not be in the night show. If you want to stay for the night show then plan on spending ALL day in Spokane and also buying a night show ticket.

Results From Big Sky Montana Championships (Videos & Pictures included)

          Big Success in Big Sky Montana!!! I placed 2nd in Bikini tall among 11 beautiful competitors. That means I am now qualified for nationals!  I won an awesome bikini trophy and a big thing of vanilla protein! It was such an incredible experience to hear my number called out for the "first call out" and then even more incredible experience when I heard I had made the top 5! I placed 6th in my first show just a week prior against the same number of competitors so placing 2nd was a big jump for me.

         I have worked my ass off for this moment and it has finally arrived. Now I am hungry to place first.

My next show is in 2 weeks at the Spokane, WA Empire Classic. I am anticipating a big turn out and I really want to bring my best package yet!  I know a lot of friends from Sandpoint will be there to support me so their energy will really fuel me and push me to bring out my best!

          The tan for Big Sky came out so much better. I am so relieved that Danny and I have figured out what works for me. Taking the time to learn how to do things yourself is empowering and you save a lot of money!

          Check out some pictures and videos highlighting my experience!

First Bikini Competition -Vancouver Natural USA 2011

          What an experience! I competed in the 5'6 and over Bikini division and placed 6th out of 12 competitors (only 11 on stage).  To be honest I really wanted to place in the top 5 so that I could qualify for nationals butI still have a second chance this weekend in the Big Sky competition.  :-)

          I decided to not eat the m&m's before I walked on stage for prejudging because I was not sure how my body would respond so I did not want to risk it.  I did however eat a few at lunch and I actually looked better for my evening show.  I guess it worked because my muscles felt full and tight.

         As far as how the show ran it was very stressful yet fun at the same time.  I met amazing women and had a blast hanging out with them back stage and watching them compete.  It was stressful because the company I used for my airbrush tan had a bad batch and it really hurt my scoring.  I looked really dry, blotchy, and washed-out on stage.  The tan really plays a big role in how you place because it exaggerates your body contour on against the stage lighting.  I had to get like 5 coats and it was sticky, flaky, and if I even looked at water it ran.  There were many other competitors who had the same problem and therefore a low moral backstage.

3 Days...Bring it On!!

          Holy smokes! I am only 3 days out from the first show and I can hardly contain myself.  Between the list of everything I need to do before we hit the road Friday morning, (at the crack of dawn after my last cardio workout at 5am!) and dreaming about food, I am counting down the minutes!

Support From A Great Coach!

          I got a call from Coach Tanji today and she really lifted my spirits and brought awareness to probably the biggest component necessary to make it in this type of sport....confidence.

1 Week Out From My First Bikini Competition

   

  

Burned Muscle; What To Do Now?

          I burned over a pound of muscle last week by adding my cardio...not good.  However I emailed Tanji updated pics and she said I was right on target and looked great.  She recommended doing no more than 3 30 minute cardio sessions...NO Intensity. I will also up my protein by 1 oz per meal and then reassess on Saturday. I really need to maintain the muscle I have gained and tighten up a little bit more. I am only 2 weeks out now so I don't have a ton of time to switch things up too much.

          On another note, I got my wedding dress yesterday!  It's perfect and I am so excited. Danny and I are getting married in Hawaii this May.  My goal after all my shows will be to maintain that hot bikini body for Hawaii!  Yippee!

XOXO,

Abby

3 Weeks Out

          Last week I met with Tanji and she was pleased with my progression. I am down to 12.37%  body fat and 126 pounds.  As of now its not so much about the % but more about how my body looks.  Everyone carries their body fat differently.  The goal is to look tight, lean (especially the butt) and have shape. I could go on stage at 11% or 12%. It doesn't matter, what does matter is how I do look. Therefore I am increasing my cardio to 4 sessions per week in addition to my 5 days of strength training.  My focus is to cut and to maintain my current muscle mass. The best scenario would be a decrease of fat and a little increase of muscle.

          My other focus is to practice posing. Tanji gave me a set of poses that flatter my physique so now I have to get comfortable with them and the transitions.
Stay tuned for more information about my upcoming shows.

XOXO,

Abby