Please STOP Asking Competitors These Questions

by Kris Pitcher

Week by week, as I watch my husband come ever closer to his competition date, I cringe each time someone at the gym asks certain questions. I know it's with the best of intentions...but here are some things you should not ask a competitor.

1. Don't you have a show coming up? Being reminded of this daily, weekly, is simply painful. Yes. The show is still coming up.
2. When do you start cutting? Cutting started when the diet began. Sixteen weeks ago. 
3. Do you think you'll ever compete again? I actually want to quit this very moment. Please don't ask me to think about what is after this competition.
4. You look like you're really shrinking down? Yes. Yes, I feel about as small as a second grader. Thank you for pointing that out.
5. Are you eating, like, a lot of protein and stuff? No. Not stuff exactly.
6. What do you want to eat after? Everything. If you had any idea what I'm eating now, you'd retract that question and apologize. 
7. Your lifts are lighter, is that part of the cutting? No. I am exhausted and my body is about to fall apart. I've lost strength and I am trying to keep from getting injured. 
8. How old are you? This insinuates you think I should have quit before I started. I'm young, very young.
9. What happens if you don't win? This just makes my jaw drop. I don't even know what you're asking. Everyone doesn't win...
10. Can I work in? *Sigh...yes. You can. It's just I really want to get this workout over with and you working in is going to slow that down. By all means, work right in. 

It's not that you should not talk to a competitor. It's just questions like these are like a burning poker being plunged into their eye. When they're asked day in, day out - over and over...it's just as exhausting as the cardio and the caloric deficit. It's like competition questioning endurance.

The final week is upon us, and the questions will dwindle. And then they won't be so hot and poky. If you're a competitor, you can relate to these and other questions that just stop you in your tracks. 

My favorite? Do you work out?

5 Things to Become a Really Great Competitor

by Kris Pitcher

I've observed a lot of competitors. Good ones. Mediocre ones. Ones who could be amazing if they just got all the pieces together. Those ones who are the 2%, and those who just should stay home.

While it takes all kinds to make the world go around, no one embarks on contest prep wanting to just get by. We all want to be really good. Better than really good. Great even. To be great, there are some things you have to do.

1. Specificity - Really great competitors, regardless of division, train specifically for this sport. You don't become a better marathon runner by swimming laps. And you don't become a better bodybuilder by doing boot camp classes, or yoga. You just don't. You have to lift heavy weights, and use cardio as a tool to burn fat. Period. Specificity. If you have energy to do other things, or focus on other things, you're doing it wrong.
2. Eat - You must be able to eat. Eat all your food every meal, every day no excuses. Food should not be your source of entertainment and no one cares if you're sick of chicken or if oatmeal makes you gag. This is not the sport for you if you cannot, or will not eat your food and comply with your plan. 
3. Work - You need to be willing to put in your time and work your way up the ranks. There are no "politics" if you work hard. Let your physique speak for itself. Keep showing up. The days of two shows to turn pro are over. The playing field is too full, and too competitive. Stop dreaming and work.
4. Be accountable - Accountability to others is great, it can be a strong motivator. In order to be a great competitor, you must be accountable to yourself. Finding your purpose in this sport is a personal thing. Use this as a place of accountability and motivation. You have to want this for yourself.
5. Focus - Getting your head in the game is critical. This takes clarity, organization, connection to your values. Great athletes have mental focus. This is what transcends them to the top. 

If you hone in on these five things, you will become a better competitor. When you stop blaming other people for your shortfalls, your transgressions, your failures - you'll become a better competitor. 

When you can put in the work and stop "wishing" your program would magically happen - you'll become a better competitor. When you can focus your mental game - you will become a better competitor. When you commit to the training specificity required to truly make progress - you will become a better competitor.

When you eat all your meals and stay on point following your plan 100% - you will become a better competitor. These things will encourage you to become accountable to yourself first. And you will become a great competitor. What are you waiting for? Put the pieces in place to become great!

Your Cheat Meal, Tool or Fool

by Kris Pitcher

It hurt to sit, but when I tried to lay down I couldn't breathe. I propped some pillows up and tried to recline in a semi-upright position, still uncomfortable. Uncertain how long the pain would last I tried to feel happy about what had just happened without throwing up.

What happened was the cheat of a life time. Half a pizza, waffles with peanut butter and syrup, chocolate bars, ice cream, cookies and some more spoonfuls of peanut butter. I literally could not breathe.

My goal was to get as much in as I could within my hour. It was a dirty cheat. I would eat as much fat, sugar, and carbs as I could within my hour. When the time was up, my hands went up...and I can eat!

I had many seasons where I ate like that. The trip to the grocery store for "supplies" was exciting. I could hardly wait for the time to start. I would literally put on my pajamas, close the blinds and get to work. I needed it.

When you're eating a restricted calorie diet, a meal of increased calories serves a couple of purposes. There are two typical versions of the meal. The cheat - which is considered a no holds barred dirty meal. Or, the re-feed - which is considered a clean bump in certain nutrients.

Each serves their purpose and like all things nutrition, you'll have your values driven ideas about each one. I do too. Certain types of competitors, or dieters, need one or the other. Neither is bad or wrong, or right.

What I've decided for myself is the re-feed works well as a tool to train my body. The goal is to restore my carbohydrates, or load, with the kinds of fuel I'll eat right before my show. I'm training my body to take up those nutrients and fill out.

Each time I do this leading up to my contest, we can see what works. We can experiment with exactly which carbs work well, and exactly how much. It's the science of figuring out my body. This meal is a tool.

The nasty, dirty cheat serves a purpose too. For the competitor who is about at their breaking point, it provides the mental break needed in order to push through another week or two of prep. Often, knowing you'll get a cheat helps you get through a tough week.

Now, even a "cheat" can be prescribed. Your coach may have you eat a steak and baked potato loaded. While this isn't pizza, french fries and ice cream cake, it's less clean than just loading with the same fuels you are already eating. See the grey area?

A re-feed is typically more of what you are already eating. And a cheat is goodies. But it's not all that necessary to get caught up in semantics. The thing to get caught up in is, "What do I want this meal to do for my body?"

The meal is designed to bump up your metabolism, restore your carbohydrates (if you are eating a low carbohydrate plan), and as a result keep you moving forward with fat loss.

It's been 2 or 3 seasons since I've had dirty cheats where I've stuffed myself silly. My progression has led me to the re-feed, a tool to help us dial in my response. This is more exciting.

The dirty cheat can also set you back. WAY back. You can do a lot of damage in an hour. Believe me. So, if you're wondering why your progress has stalled, or things aren't as sharp as you'd like...you may need to cut out all the sugar loading. Just a thought.

We each have values around the foods we choose, and the way we eat - including the "cheat". How you view this meal, this tool, can propel you forward, or set you back. Depending on where you are in your mental game you may need one or the other of these meals.

But don't be a fool about this meal, in this sport you can't have your cake and eat it too.  

Your Journey to the Stage, Why It Doesn't Matter

by Kris Pitcher

Can I tell you something that might be difficult for you to hear? That's the line I use when I need to deliver difficult information. It's really effective. It gives the person a choice first of all, and also lets them know something is coming. Then we sit down. Let's sit down...

Everyone faces adversity in life. Sure, it's relative. Your difficulties may be "more" difficult than the next guy. Persevere! Good for you! Life is hard.

But no one cares about your journey to the stage in a physique competition. This might sound cold-hearted, But here's what I mean. This is a sport of subjective judgement. We stand in a line, next to other competitors, to be judged.

All the judges see is what is in front of them. They see us relative to the people on stage next to us. They score us based on standardized criteria. We are taken through mandatory poses and compared to one another. We are then ranked in order.

They know us by our number, not our name, or our "story". They don't know what adversities we've overcome, or how hard our life has been. It doesn't matter. All that matters is how we compare.

Your journey is irrelevant. How hard you worked, how it was more difficult for you than anyone else, how much weight you lost (this is not a biggest loser), how many jobs you hold, credits you take, or kids you have...sorry. None of it matters on judgement day.

I share this because there may not even be an opportunity to share your story. That bio you filled out may not be heard by the crowd. They just see you walk across the stage, hit your poses and hear your name. That's. It.

While you've fulfilled a life's dream, bucket list, end to your big journey...no one else makes the connection. It's lost. It's often misunderstood. As judges, we do understand people have stories, adversities, and have overcome huge hurdles.

But it's lost in the moment of judgement for certain. And often in the presentation during finals, when that story isn't relayed to the audience.

The silver lining? Your story is important to YOU. It should motivate and encourage you. It should provide you with direction, inspiration and energy to keep moving forward. It should help you overcome life's difficulties you will no doubt encounter in your future.

Hard things are hard. Competing in a physique competition is no exception. It's hard for everyone. Thanks for the chat, I hope that wasn't too difficult for you to hear.

What Not to Do Back Stage at a Contest, Lessons From a Coach

by Kris Pitcher

Competitors wonder what it will be like back stage. For first time competitors, it's a visual sea of wonder. There's so much going on, so many people, so much activity, and at the local and regional level often a buzz of anxiety and tension.

Organized chaos describes how expediters round up competitors getting them lined up to go on stage. The preparation prior to that can be anything from amusing to dangerous and all things in between. It's the ultimate people watching opportunity.

Gloved up and having fun back stage with Edie, Tawnya, & Ashley.

As the Coach's right hand woman, I spring into action back stage to handle all of the competitors on our team. I make sure their experience is stress free, they are ready to step on stage, in line and every detail is taken care of. I keep track of when they need to do their pump up protocol, eat, drink...all of that.

I am a National level competitor and have spent lots of time back stage, I've helped hundreds of clients back stage, as such I am qualified to share some things you should never do back stage.

1. Don't put your bag on top of other people's bags. While there is LIMITED space, when you come and put your bag on top of mine I am going to have a really hard time accessing my supplies. I may find myself rummaging through your things which you may not appreciate. Find an empty corner. 
2. Don't sit at my feet if you're not mine. I'm going to be doing "Twister" over the top of you if you come and sit at my feet and you are not my competitor. Think "safety circle" - please don't enter a coach's safety circle. My deodorant quit working 4 hours ago, and my butt is going to be right in your face when I get my supplies or help people get things from their bags. Safety. Circle.
3. Don't eat candy off the floor. The floor back stage is not sanitary. This should not be news to you. I realize the candy is critical for you, you've been on a diet for some time now. But if I'm brutally honest, you look like you've been eating candy through your entire prep. It feeds your brain, not your muscles, and no one wants a "vascular" bikini competitor anyway. Learn about sugars. 
4. Don't miss your division. This happens every contest. A competitor will be dropping "F" bombs because they were up in their room and missed their class. It is your responsibility to be an informed athlete. Never let this be you. Be back stage.
5. Don't SNEAK back stage. Most promoters offer passes for trainers and coaches to access the back stage area to take care of their clients. Sneaking in diminishes you as a professional and is disrespectful to the sport, the promoter, and all the professionals who take their job seriously enough to follow protocol. It's bad business. If you are an actual coach write this expense off your taxes. 
6. Don't hog the mirrors to pump up. When mirrors are provided you don't HAVE to stand in front of them to pump up. You've been working out a while, and posing a while and you probably know where you are in space. This is a great perk provided but it's silly when you can't pump up without it. 
7. Don't leave all of your garbage behind. It's understandable when we forget things, but the big garbage cans are provided for your trash. Shows are put on by real people who recruit volunteers to help them. After a 20 hour day, it would be nice if there was less garbage back stage. Do your part to be a good competitor, take what you bring.
8. Don't ask me for my stuff. I don't bring enough supplies for all the athletes in the entire show. I bring enough for our athletes. Where is your "coach"? Why aren't they taking care of you back stage? 
9. Don't worry about what everyone else is doing. Do what you are supposed to do. You will see a lot of interesting behavior. A. Lot. If you've had some guidance, do that. If you haven't, don't worry about what you see, keep it simple. 
10. Don't be a loner. Meet other people. This sport is fun. And if you are by yourself at a contest meet other people who will help you. People are nice. We WANT people to have a good experience and when I can help another athlete, I will. I can't help it. 

There are some back stage "don'ts" for you. Like it or lump it there is a flow or etiquette back stage. Your back stage experience begins with your personal preparation. We are really lucky in the Northwest, our promoters provide a great experience for us back stage.

Do your homework, be prepared, get some guidance. If you are working with a coach find out what they will provide for you the day of your contest. Will they be there? Will they be back stage? Will they prepare you for what to expect in that experience? Or will you be on your own...sitting at my feet? 

I you find yourself in that position, I will gently suggest you may not appreciate my twister moves over and around you. Don't be offended, I'm just in my safety circle. (*smile)

 

Beating Post Competition Blues

by Kris Pitcher

Post competition blues are a reality. Spending months preparing for your competition only to realize it is over in a FLASH. You're left feeling depressed, down, blue...

You are no longer the center of attention (good or bad) at your gym, or in your circle of circles. Sharpness has faded leaving you a little soft, and sad. Soft and sad. You can do one of two things.

You can get elbow deep in a giant jar of peanut butter and eat yourself into your own self-fulfilling prophecy. OR you can get back on the wagon of structure. You need structure.

One critical thing going into your contest is your attitude about "what" this is. Is it the end of something? Does it represent all your work finally being OVER? Can you hardly wait to eat the entire buffet?

Or is it just the beginning of the next phase of your training. Are you already thinking about what you want to improve on? Are you wondering what a strong off season could do for you? Are you excited to work toward your next goal?

Two very different mindsets. You also need an exit plan. You absolutely need to relax your eating for a day or two, but then you need to get right on a structured eating plan. An exit plan. If by Tuesday following your show your cooler is not packed for the day...you're in for the rebound of your life. Sad and blue.

Don't let the post show blues hit you. Have a plan. Your contest is one stop on your cycle of prep. Your body is primed to suck up all the nutrients you put in it following your show. Why not give it solid clean fuel to GROW. It's grow time! Give your body what it needs to make some progress.

Get back to the gym. People talk about taking weeks off from the gym to recover. Sure get some sleep and recover a few days, Then get back to the gym. Structure. Good fuel and structured workouts are going to keep the blues away, along with some goals.

Preparing yourself and planning ahead will keep you away from the post competition blues, just like planning got you to the stage. Be ready! Have your exit plan, and be prepared to maintain structure. This isn't the end of anything. It might just be your beginning!

Qualified For Nationals, Now What?

by Kris Pitcher

I'll preface this conversation by saying I grew up in a time when kids earned an allowance, read encyclopedias to get information, and observed curfews. I have an innate respect for mother nature, and by profession practice being a good steward.

With that, I have a healthy respect for the sport of bodybuilding, it's governing leagues, and the athletes who have earned their way to its highest rankings. I carry that sense of respect with me to the stage each time I compete. And when I took the leap to the national stage...I did not take that decision lightly.

I've been competing for nine years. I have done every division, starting with bodybuilding. A tiny 112 pound 5'4" lightweight bodybuilder. In my first competition, I won! And guess what - it was a national qualifier! I was "qualified for nationals"! If I remember right there were three women in my class.

Tiny little bodybuilder, winning Overall

Being qualified to compete at the national level didn't mean I SHOULD compete at the national level. There is a difference. Then I moved to the figure division and won that, in a national qualifier. Was I ready at that time to "go to nationals"...no. Certainly not.

"Nationally Qualified" is thrown out as a personal descriptive left, and right. And that's great, be proud of your win. Just know there are plenty of nationally qualified athletes who have no business showing up on the national stage.

That statement is based on expectations of experience first, and dilution of process second. First, going to compete at that level is very expensive. $300 entry fee, airfare, lodging, rental car, food, upgraded suit (you can't wear that $300 number), a week off of work...it's a $5,000 trip.

There will be 30 women in your figure class, 50 in your bikini, or men's physique class. It's HUGE. Ten girls will get looked at, the rest will be herded and dismissed. It happens really fast. And then it's over. You go home with 16th place...last call out. Classes are so big because many of the athletes just shouldn't be there.

Sure, you're the best in your gym. You even won your local show. You might have even won overall. But do some research and look at the caliber of the athletes placing top 5 on the national level. Appreciate the fact they have shown up for the past 2-4 years. The judges are getting to know the top contenders.

The two granddaddies are the USA's, in July, and the Nationals in November. These are the two largest national level shows. You have the Jr USA's, and the Jr Nationals. Team Universe, North Americans, Teen Collegiate Masters Nationals (did I miss any?).

There are a lot of "national" options. If you want to dip your toe in the water, pick a Jr USA/Jr National show to begin with. Plan ahead, do your research, and look at who's placing top 5. How do you truly compare? What are your weaknesses? What do you need to work on? Get some feedback from your regional NPC Chair, or head judge.

And please don't say you're "Going to nationals!" in June when you're really going to Jr. Nationals. Have enough respect for the process to know what show you're going to. I don't know why this bugs me? You are competing nationally, but you are not going to Nationals - that is in November, in Miami.

This is big business, and promoters want athletes in their shows. But when every "qualified" athlete shows up, there is a diluted effect on stage. People who look ready to start their prep competing on the national level shows lack of understanding of how all this works. Even though they did just win their small local national qualifier...so here they are.

Qualified and ready are two very different places to be. Depending on what kind of experience you want to have, what money you want to spend, and where you truly think you are you could end up really unhappy.

So give some thought to where you think that 112 pound bodybuilder belonged. She certainly wouldn't have belonged on stage at Nationals.

And eight years later, placing 4th at Master's Nationals, I'm just catching my stride at being "ready" to compete at this level. Hopefully in 2016, I'll be more ready.