Competition Wardrobe, Getting Dressed For Business

by Kris Pitcher

If you're like most competitors you are trying to figure out how to make your wardrobe work for you while you're prepping for your show. Most of us aren't lucky enough to make yoga pants a staple in the office...so what do you do?

I used to have up to three sizes in my closet. Then I'd put the "little" clothes in a big bin and put them in storage during offseason. As I would trim down I would try things on. "Nope, not yet." Or, "Bingo!"

But now my offseason looks different than it used to. I actually just purged a bunch of clothes out of my closet. Holding up a pair of slacks in a size 10, I mumbled, "I'll never be a 10 again."

I have a few 8's in there, but frankly I'm still wearing my 6's that I wore all through my diet. Now, I never fit into a 4. My quads and butt just aren't shaped into that size, so I wear my 6's even as they begin to fall off me.

The question is still on the table, how do you make your wardrobe work? I find I like to wear dresses. Not any dress, jerseys and knits. A structured dress doesn't make it over my upper body, we're not shaped like that.

I like separates. Skirts and tops, sweaters and suit jackets with stretch in them. As things get baggier, I put a belt on. In fact I'm usually double belted...one holding up my pants, and one pulling in the waist of my blouse, dress, or top.

There are a few pieces that work really well for me. I wear them all the time. They are fairly neutral and I can throw on an accessory - necklace, scarf etc. I also keep a supply of safety pins handy, the big ones. Use the safety pins to take in the sides of your slacks a bit at the waist.

Consignment is a really great option. Find a nice consignment store and buy a pair of slacks or two and some skirts in a size that fit so you have a few pieces to rotate through the week. It's difficult to find suits that fit. The jackets never fit across my back if the pants fit...I need to mix and match sizes. So buying things second hand is a good option for those of us who are changing size.

The biggest change for me has been to maintain between 10-15 pounds of my contest weight offseason. That way I really don't need those 8's and certainly don't need those 10's any longer. I definitely love stretch fabrics and they work really well for those of us who don't fit the industry mold of sizing.

As I'm gaining, I'll move the little items out so they don't get in my head...like my white jeans with the sparkle pockets that stop at my thighs now. No need to keep those in front of me. Besides, it is after Labor Day.

The other thing I remind myself is that fashion trends don't always work for my build, and that's fine. I can wear things that work well on my body and make me feel great. Think outside the structured suit to find things that look professional and fit your athletic frame. Separates and stretch are my two best friends in my competition wardrobe. Now get dressed!

Competition Coaches, Why You Need A Guide

by Kris Pitcher

Doing things yourself is admirable. My colleague at work is potty training her toddler. Each time the toddler potties in the big girl potty, she gets a sticker. Stickers are fantastic!. We learn to do things on our own, for ourselves early on. We're programmed that way.

When it comes to competing a little help, not with the potty, is a very good thing. Actually, I can't tell you how many questions are asked and answered about bathroom topics. So, I guess we still need a little guidance in that department too.

As a lover of the sport, an NPC judge and a national competitor...I want people to have a great experience competing. The way to do that is arming them with information. How do you do that? You do that by hiring someone smarter than you.

I don't cut and color my own hair. I have a professional for that. Taxes? Nope, hire a professional. Do I clean my own teeth? Perform my own medical exams? And waxing...a professional. You get the idea. There are certain things we just need the guidance of a professional with.We really should put competing in that realm.

There is just enough information, bad and good, available for you to be dangerous on your own. You can likely muddle through the process and you might just make it to the stage all on your own. But will your outcome be as good as it could have been with guidance? I doubt it.

It's not just the science behind nutrition and exercise, it's the details in your presentation. It's your posing, your suit, your make-up and hair, tanning, shoe selection, accessories. It's the whole package on stage.

I'm not picking on anyone, I've heard many first time competitors looking for information about very basic things REALLY close to their show. Things that they should have all lined up and all figured out. But without any guidance, you don't know what you don't know.

Having someone guide you through the process takes the stress of all those unknowns out of your hands and into the trusting hands of your coach. Ideally, your coach is a one stop shop and can lead you through nutrition, exercise, posing, and ALL of the fine details of competing.

Lots of competitors enlist a team of people to handle those things. One person does their diet, another teaches them to pose, another person makes sure their workouts are the right intensity. Having an actual expert in this niche field - who can teach you all of those important aspects - is a bonus.

Your coach should also be guiding you through the mental challenges of dieting and competing. Helping you through the dark moments when you think you're not going to make it. Coaching you through the week when you can't figure out why you're constipated, bloated, crabby...and he asks you, "Where are you in your cycle?" You need that kind of coach.

You need someone who has the knowledge and insight to anticipate what you will need before you need it. That's why you hire a professional. That's why you don't do this yourself.

Sure you can ask for advice and you'll get a zillion different answers. How will you weed through them all? How will you decide what applies to you? How will you adapt and apply the bro-science to yourself? How will you know what to modify? When to leave things the same and when to change? What are your credentials?

Embarking on a contest prep diet with a show date in mind is no small feat. As a beginner, finding out what you don't know by accident is setting yourself up to never want to do this again. Do it wrong a few times and you'll begin to see the value in professional guidance. Look to your peers who are competing at a level you'd like to see yourself at. They have coaches. A good coach, has a coach.

Think about who's styling your hair, doing your nails, your taxes...your waxing. Think about the list of professionals in your life and put a competition coach right up there with those most highly valued. This journey needs a guide, and you need a professional competition coach. See you on stage!

Weight Bearing Fat Burning Metabolism Cheating HIIT Cardio

by Kris Pitcher

By no means is this a "best of" edition. The best is yet to come! There have however been some very popular posts over the years I've been blogging. We've had some good chats over the years. Some are personal, some are private, some have been kind of mean...but you needed to hear that and who else is going to tell you?

Sometimes I'm funny, or at least I think so. Sometimes I drop a real life lesson on you when you least expect it. Didn't see that coming did you? Other times I just lay the science on you and let you decide for yourself. I'm never shy about my opinion, it's a good thing to have one. Here are a few of the all time most popular topics:

One popular topic is fat burning. It seems we're constantly on the look out for that - Magic Bullet. Those of you who know me, know I always come back to the basics because the basics work. This popular post looks at L-carnitine and caffeine and their sexy role in fat burning.

People get really confused about Weight Bearing vs Non Weight Bearing exercise. Find out which is better, and what types of cardiovascular exercise fall into which category in this blog.

My recent blog on how to Get Capped Shoulders was a hit. Every figure competitor is on the quest for bigger shoulders. What is the key? Hard work, good fuel, solid rest, and some great shoulder routines.

There is a lot of talk about Metabolism. In this industry, women are constantly talking about metabolic damage from their involvement in the sport. What you do during your competition diet, and frankly, offseason, can make or break your metabolism. This is an important topic, and a great read if I do say so myself.

When should you do your cardio? The question is, should you do your Cardio Before or Cardio After you lift? Take a look at the science and decide if this highly talked about question applies to you.

Do you ever feel like you just want to CHEAT? A Letter to My Diet might come across as a break up letter...but read between the lines of this great blog.

Oh boy I saved the BEST topic for last! HIIT Cardio, What's All the Hype? If this isn't a topic women will go to BLOWS over I don't know what is. You'll find I'm not all that worried about winning a popularity contest. This topic is no exception. We sure are intense about our...intensity.

I sure do appreciate all you loyal readers. Sometimes I wonder who's out there! Why are you reading?! Your fellow Bliss readers span the globe, covering every Continent. People read from near and far and I love that you do. Thank you!

Over the years we've covered some great topics. Spicy ones even! And there is much more Fitness Bliss to come. I hope you enjoy some of these popular posts a second time around. Thanks for reading and sharing Fitness Bliss!

You're Going to Get FAT

by Kris Pitcher

It's inevitable. You're going to get fat after your competition. You might even know this in the back of your head. In fact, we've even come up with a new term for it..."reverse dieting". Please poke my eyes out right now.

The truth is, we can't keep our contest body. It's not realistic. It's not going to help us make progress and get better. It's not going to be good for our metabolic systems, for our metal state...or for our friends and families. We simply cannot diet year round. It's not realistic.

Maintaining a constant state of caloric deprivation wears on us. A 16, 18, 20, or even 12 week contest prep cycle is a lot to ask of yourself. Now, once we get that contest body I know what happens. We like it. Of course we like it. It's awesome! It's attention getting. We may even take home some hardware.

The best case scenario is you and your coach have a solid plan for you to follow RIGHT AFTER your contest. This is essential. To think you can just go from complete structure to no plan is crazy. You can't handle it and you'll be up to your elbows in cupcakes before you can yell the safety word.

What you want is a nice slow gain. You will get fat. You need to. Your body needs fat to make hormones, transport fat soluble vitamins and a score of other functions. But there's a limit. We used to think fat didn't really do anything...it just was a storage place.

We know that fat is a very active "organism" and the scientific community is reclassifying it because of it's effect on our hormonal profile. We want to control our offseason gains. At six weeks post USA's, I'm up 9 pounds. Nine. Not 30 pounds.

I'm controlling what I eat. I'm doing my cardio. I'm in the gym lifting. I have goals of what I want to make progress with. People have actually greeted me with, "I thought you'd be all fat!" Now, they mean that in the nicest way, but rebounding is a choice.

You're going to get fat, and the rate and intensity at which you do that is entirely up to you. Entirely.  As I slowly put a little size back on, I can feel my body changing. Carrying an additional 9 pounds feels different when I walk.

It feels different in my clothes. But I'm also stronger, I sleep hard, and I'm on the upswing of offseason making good changes. Don't be surprised after your contest as your body begins to change. Make the mental shift to change your personal goals along with it. You can't get better if you are constantly dieting. I'm excited for the positive changes I'll make even as I get...a little fat. *smile

Get Capped Shoulders

by Kris Pitcher

Every now and then I put out a shout out for blog ideas...and I got request for favorite exercises. At first I laughed a little bit (sorry Angela) because the truth is, I'm continually looking of the perfect combination of exercises myself. I'm searching for the best exercise to make change...I'm just like you. Searching for the perfect "thing".

Here's the thing, there is no thing. But I can tell you some of my favorites. We'll start with shoulders because I'm on the quest for capped shoulders. Who isn't? When I check in on shoulder day I post things like "project shoulders!". The bigger I can make them the better. So what's the BEST exercise?

I'm not about to spill on my entire shoulder workout. Not that it's a giant secret, but that's why people pay a coach. Expertise, creativity, progression etc. One of the keys is you should be changing your routine. You need to assess whether you are over-training a muscle group. Especially a small group like shoulders.

One exercise I love is an incline lateral raise. You'll use an incline bench, and in a side lying position perform a lateral raise. It's great because it hits the medial without engaging the anterior deltoid. You do one side at a time, resting one shoulder on the bench, sort of kneeling on the bench with one knee, with the opposite foot out in front of you on the floor.

I'll share some of my other favorites as well. The biggest secret is, there is no secret. You have to put in the work, put in the time, eat your food, and rest in order to grow. It takes time to change your physique and it won't happen over night no matter what exercise you do. With the right mind-set you will make amazing gains. Adding different and creative exercises will challenge your muscle fibers in the right ways. Try adding an incline lateral raise to your shoulder routine...mix things up!

Egg Whites and Old Guys

by Kris Pitcher

With a busy morning ahead of me I packed a meal and we were out the door. It was once we'd gotten to the gym and I'd realized it would be too long before I saw my next meal and I was...unprepared. I went next door to the coffee shop. They didn't have anything I wanted to eat.

I had enough time to run out and get something. So, I decided to go to McDonald's. Yep. I've told you before, you can find something to eat on almost any menu. I tried the new egg white delight mcmuffin. At 250 calories, it's not too bad.

"Does that come with cheese?" I ask. Turns out it does. Hmm? Egg yolk bad. Cheese, good. "Hold the cheese please." I ordered. I was back in the car with my hot cross buns but not before I noticed the in restaurant diners.

It's an older set early in the morning. Well dressed couples, single men...nice crowd. I noticed Cadillacs pulling up surrounding my Volkswagen in the parking lot. Pressed shirts, big smiles, happy people. This is a gathering place.

I held the door for a man well in his 80's to which he quickly took it out of my hand and gestured me through. A stream of people were going through the next set of doors which were being held by another gentleman. He held out his hand as if to receive a tip.

Once the door opening and flirting was all done I was outta there and back on the road with my sandwich. I think it's smaller than the standard egg mcmuffin. Maybe not. It's been a while.

It was egg-whity, and had Canadian bacon...the bun was soft and sort of "whole wheat" or at least kind of brown-ish. I guess that makes it look like healthier carbs. Overall, it was yummy. I laughed, to myself, when she asked if I wanted to make my purchase into a meal. That means add a fried potato...that sort of defeats the purpose of getting the healthier sandwich.

I'll pay for eating the gluten with a bit of inflammation and maybe a bit of tummy hurt later. But in terms of needing some protein and a semi-decent choice it was not bad.

My experience with the clientele was the best part...and it made me kind of miss the old days when I taught senior fitness classes. It also reminded me to slow down, smile, and hold the door.   

Supplements You Need

by Kris Pitcher

This summer I've been enjoying a mineral base make up, but as my color fades it's not quite the right color. With a few airline miles under my belt I've had time to flip through some magazines. And, I think I need a BB cream.

Now, I'm not sure what a BB cream is. It will however (according to the before and after photos) make my skin flawless, less red and splotchy, after just one application. I must have this magic cream. Is it a foundation? I don't know. Is it a tinted moisturizer? Not sure.

It says it will basically make my life better. Having no idea what a BB cream was...I went out and bought myself one. I picked "light to fair"...

This is pretty much how we approach supplements too. We have no idea what they do, when we should use them, or if we need them, but we go out and buy them. We see adds in glossy magazines or online and they look like they're going to change our life forever.

Like my literal foundation, our diet is our "supplement" foundation. It's the base of solid nutrition our body needs to get everything done. A supplement is just that, something on top of great nutrition. A supplement can't take the place of good nutrition. It can't undo a bad diet, and it can't do the work of your workouts for you.

There's no magic in supplementation. You should always consult your physician, your registered dietitian, your nutrition specialist, your coach, as you assess your needs. It's not safe to assume you are deficient in any micronutrient or that you need or require any supplement.

What do people typically supplement their solid nutrition with? Protein powder is the number one supplement. There are times when we need quick delivery, and times when we need the convenience of protein in a supplement form.

Pre-workouts are another big one people like to take. Most are stimulant based, and some also promote circulation causing a better pump. If you are a morning exerciser that may make sense, but if you workout at night...you might wonder why you're up all night. I workout in the evening, so these just don't fit for me and I don't need them.

Creatine is a popular supplement for both men and women. Creatine is an amino acid required for energy production. Supplementing theoretically supports workload capacity. It's often a component within protein products, so read labels to make sure you're not doubling up (or double spending).

Vitamins and minerals are popular supplements as well. Depending on the variety of your diet, you may find you want to supplement. Most people can benefit from a vitamin D supplement. Ensuring you're getting your omega 3's and 6's is important too with some fish oil.

Supplementation is a multi-billion dollar industry. Keeping it simple and focusing on the foundation of solid nutrition is key. A supplement is only a tool to refine a great diet. You really have to be doing everything right with your eating plan first. When you are, you may benefit from some additional supplements.

The most difficult part of competition, and just weight management in general, is eating what you are supposed to eat when you are supposed to eat it. Supplements can't help that, you still need to eat your food. It's a complex and confusing industry as well...and you may not need a BB cream.