by Kris Pitcher
It started with a week of rebelling against my mascara. Now, my eyelashes are blond and you CANNOT see them without mascara. But I figured, what the heck.
I wondered if anyone would notice. "Do you feel alright?" "You must have a migraine?" "Should I turn out the lights on my way out?" Nothing. Nada. Zip. I don't think even my husband noticed. Although to his credit and my good fortune...he thinks I'm beautiful with my crazy hair and slobbery face first thing in the morning.
So, then I pushed the envelope. The next week I skipped my eyeliner. No comment. Nothing. This week, beginning Tuesday (and I did have a headache) all I did was put on my Oil of Olay, and my BB cream.
Wednesday I went all out...just the BB cream. GASP! Ok, I did dawn my favorite mac lipstick. But in my attempt to simplify my morning I skipped out on the blush, the eye shadow, liner, mascara? And so far, no one's asked if I'm having a crisis.
Frankly, I don't think anyone looks up from their phone long enough to even notice. My facebook profile picture is still the same, so who would ever know!
What could be the next step? Going totally nude?! I'll be ready for Paris in just my lipstick in no time flat! Seriously, I don't know what all the primping is about, no one seems to care? My little experiment with make up has been eye opening - or not if you really missed the liner...but you get the idea.
If my skin were in better shape, my pores smaller, I would go nude. That, or I may move to Paris!
Friday, October 11, 2013
Wednesday, October 9, 2013
I Woke Up Fat
by Kris Pitcher
The most unfortunate thing happened Monday morning. It was a shock really. I won't exactly blame it on the peanut butter bars my colleague brought to work last Thursday. Although they were gooey and warm when she arrived with them...
I couldn't possibly blame the Quarter Pounder with bacon I ate on Saturday. Never blame bacon. So when it happened on Monday morning I truly shouldn't have been in such shock. But. I. Was.
Monday morning, I woke up fat. It was an unfortunate realization. I didn't like it. It felt bad. Pudgy, it felt pudgy. And that's how it happens.
An extra bite here, and some snacks there. Sure, I've got a plan - which I'm eating. But things got all loosey-goosey. Yes, that is a technical term. Stress eating? Sure, some of that too. Now what?
Now I do what I'm supposed to do. Eat my plan. Just my plan. And no, the Quarter Pounder BLT isn't on the plan. It's a shame...
But we've got a plan here and it doesn't include losing 25 pounds once it's time to diet down. So, it's time to get real, and reel it in. I don't get to be a "regular" person. I get to be an offseason dieter. Peanut butter bars? Not for me.
If you wake up one morning and it happens to you - you wake up fat...well chances are you know what to do. Chances are you've gone all loosey-goosey. The reality is you don't get to eat the way society eats unless you want to look like everyone else. I don't. My goals don't include that.
Back to the plan. Let's see what we can do! Maybe it's time you get back to it too? I'll see you on the plan!
The most unfortunate thing happened Monday morning. It was a shock really. I won't exactly blame it on the peanut butter bars my colleague brought to work last Thursday. Although they were gooey and warm when she arrived with them...
I couldn't possibly blame the Quarter Pounder with bacon I ate on Saturday. Never blame bacon. So when it happened on Monday morning I truly shouldn't have been in such shock. But. I. Was.
Monday morning, I woke up fat. It was an unfortunate realization. I didn't like it. It felt bad. Pudgy, it felt pudgy. And that's how it happens.
An extra bite here, and some snacks there. Sure, I've got a plan - which I'm eating. But things got all loosey-goosey. Yes, that is a technical term. Stress eating? Sure, some of that too. Now what?
Now I do what I'm supposed to do. Eat my plan. Just my plan. And no, the Quarter Pounder BLT isn't on the plan. It's a shame...
But we've got a plan here and it doesn't include losing 25 pounds once it's time to diet down. So, it's time to get real, and reel it in. I don't get to be a "regular" person. I get to be an offseason dieter. Peanut butter bars? Not for me.
If you wake up one morning and it happens to you - you wake up fat...well chances are you know what to do. Chances are you've gone all loosey-goosey. The reality is you don't get to eat the way society eats unless you want to look like everyone else. I don't. My goals don't include that.
Back to the plan. Let's see what we can do! Maybe it's time you get back to it too? I'll see you on the plan!
Friday, October 4, 2013
Clean Cheats, Fall's Hearty Eats
by Kris Pitcher
Fall is a great season. Almost as great a season as offseason. Now, my work mates are wide-eyed and open mouthed because they are actually seeing me eat.
I ate before...but I guess my multiple meals of precisely weighed protein didn't count in their eyes. Ironically, I'm still eating those measured meals. Maybe they don't see me bring my cooler in with me, every day.
Anyway, I'm having fun participating with them in the occasional potluck. Non-profits do potlucks real well. And yesterday I made one awesome stew. While it won't fit into your contest diet, it would be a good bump up meal. And I know there are plenty of you out there not dieting strictly.
Niku Jaga - Japanese Stew
A hearty soup is great as the weather turns cold, and there's nothing better than throwing everything in your crockpot and having it cook itself. Serve it with a little bit of sticky rice, or a savory corn bread muffin. Feed a crowd, or just enjoy it on the couch under a blanket. It's a great clean eats meal!
Fall is a great season. Almost as great a season as offseason. Now, my work mates are wide-eyed and open mouthed because they are actually seeing me eat.
I ate before...but I guess my multiple meals of precisely weighed protein didn't count in their eyes. Ironically, I'm still eating those measured meals. Maybe they don't see me bring my cooler in with me, every day.
Anyway, I'm having fun participating with them in the occasional potluck. Non-profits do potlucks real well. And yesterday I made one awesome stew. While it won't fit into your contest diet, it would be a good bump up meal. And I know there are plenty of you out there not dieting strictly.
Niku Jaga - Japanese Stew
- 2 pounds stew meat
- 1 c water
- 1/2 c sake (you could substitute 1/4 c rice vinegar)
- 1/4 c soy
- 1 tsp salt
- 1/2 lb baby carrots
- 6 red potatoes cut
- 1 white onion diced
A hearty soup is great as the weather turns cold, and there's nothing better than throwing everything in your crockpot and having it cook itself. Serve it with a little bit of sticky rice, or a savory corn bread muffin. Feed a crowd, or just enjoy it on the couch under a blanket. It's a great clean eats meal!
Wednesday, October 2, 2013
Your Placing and Your Coach
by Kris Pitcher
Most times I can just let things go. After a show, I actually heard someone say that if you're not happy with your placing, you should hire a different coach. I closed the page. I looked away. I diverted my attention. I let most of the day pass. But I can't let this one go.
A coach cannot get you a placing. The end. Period. You hire a coach to get you in the best shape of your life. Their job is to design a program to prepare you, to individualize your nutrition, make adjustments, to push you, to dial you in, to learn your body and to get you to peak at the very moment necessary to put you in front of the judges.
Your coach's job is to teach you to present yourself, to guide every detail, your posing, your hair, make-up, jewelry, tanning...the whole package. But to earn you a placing? Not even close.
Once you are up on stage it's all up to the judges. It's up to the athletes who showed up to stand next to you, it's up to the realities of your genetics, the work you did, your structure next to those around you. It's up to subjectivity of criteria seen through the individual and collective eyes of the judging panel. You can be the absolute best you there ever was...and you are guaranteed nothing.
You and your coach could have done everything exactly right, but someone else is simply better than you. Zip. Nada. Nothing. Placings? No guarantee. You have your head in the sand if you think your coach can get you that. Or if your understanding of why you hire a coach is to get you a placing, you've got it all wrong.
Your coach has lots of accountability's, responsibility's and liabilities...your placing is not one of them. And now, I'll let this one go.
Most times I can just let things go. After a show, I actually heard someone say that if you're not happy with your placing, you should hire a different coach. I closed the page. I looked away. I diverted my attention. I let most of the day pass. But I can't let this one go.
A coach cannot get you a placing. The end. Period. You hire a coach to get you in the best shape of your life. Their job is to design a program to prepare you, to individualize your nutrition, make adjustments, to push you, to dial you in, to learn your body and to get you to peak at the very moment necessary to put you in front of the judges.
Your coach's job is to teach you to present yourself, to guide every detail, your posing, your hair, make-up, jewelry, tanning...the whole package. But to earn you a placing? Not even close.
Once you are up on stage it's all up to the judges. It's up to the athletes who showed up to stand next to you, it's up to the realities of your genetics, the work you did, your structure next to those around you. It's up to subjectivity of criteria seen through the individual and collective eyes of the judging panel. You can be the absolute best you there ever was...and you are guaranteed nothing.
You and your coach could have done everything exactly right, but someone else is simply better than you. Zip. Nada. Nothing. Placings? No guarantee. You have your head in the sand if you think your coach can get you that. Or if your understanding of why you hire a coach is to get you a placing, you've got it all wrong.
Your coach has lots of accountability's, responsibility's and liabilities...your placing is not one of them. And now, I'll let this one go.
Monday, September 30, 2013
Macros, What Are They?
by Kris Pitcher
Let's all take a deep breath...inhale, and exhale. Now, this is not about eating in your macros. I won't even apologize for that or begin to tell you why I don't subscribe to that. If you think beer and pizza are part of your solid nutritional plan to get lean and build muscle...by all means, be my guest.
We're not talking about that. Which is why we started with a deep breath. Because what we need to do is take one GIANT LEAP back and revisit what macronutrients are. I get the feeling people talk around nutrition but have lost the basics.
Nutrients make up two main categories. Macronutrients and micronutrients. You didn't have to study Latin to glean "macro" means large, and "micro" means small. If we think about that, our macronutrients are going to make up the largest portion of our diet, while our micronutrients contribute in a small way.
Each of those categories break down further. Before we go there, or as we go there...let's look at exactly what our macronutrients are. There are four.
Protein. Protein is made up of amino acids. There are two types of protein, complete and incomplete. Complete proteins have all 22 essential amino acids. Essential means you need to get them from your diet. Incomplete proteins have some but not all. Your body can take incomplete proteins, combine amino acids and create complete proteins. Typically, complete proteins come from animal sources, and plant sources provide incomplete proteins. Cool.
Protein helps us build and repair tissues, cells, all our "parts". It's value is 4 calories per gram.
Fats. There are four types of fats: saturated, monounsaturated, polyunsaturated, and essential fatty acids (omega's). Fats come from both animal and plant sources. Typically, animal sources of fat are saturated, and plant sources are unsaturated. Although that's not always the case.
Fat helps to insulate our organs, store and transport fat-soluble vitamins, and make hormones. It's important. Fat has a higher value at 9 calories per gram.
Carbohydrates are the third macronutrient category. They are either complex or simple depending on the number of carbon, hydrogen, oxygen chains they have. Science is cool. Simple carbohydrates include: galactose (dairy & beet sugar), glucose (dextrose or grape sugar), lactose (milk), maltose (from malt - like in beer), and sucrose (table sugar). Your "ose's" are simple sugars, for you label readers.
Carbohydrates are used for fuel in our brain and are stored in our muscles as glycogen. Our liver also stores carbohydrate as glycogen. Carbohydrate has a value of 4 calories per gram.
WATER is the forgotten macronutrient. We are mostly composed of water. Every cell. Drink it.
The other nutrient category is micronutrients. These are our vitamins and minerals. Of these, we can further break the category down to macrominerals and trace minerals.
When I was thinking about macros...my hope was to remind us of the nutrients which make up the categories, and of their purpose - in a very general way. The goal was just to take a step back to the basics.
Regardless of what percentage you take them in, or how you combine them, or if or where you go to church...don't forget the basics of the basics. Now go eat!
Let's all take a deep breath...inhale, and exhale. Now, this is not about eating in your macros. I won't even apologize for that or begin to tell you why I don't subscribe to that. If you think beer and pizza are part of your solid nutritional plan to get lean and build muscle...by all means, be my guest.
We're not talking about that. Which is why we started with a deep breath. Because what we need to do is take one GIANT LEAP back and revisit what macronutrients are. I get the feeling people talk around nutrition but have lost the basics.
Nutrients make up two main categories. Macronutrients and micronutrients. You didn't have to study Latin to glean "macro" means large, and "micro" means small. If we think about that, our macronutrients are going to make up the largest portion of our diet, while our micronutrients contribute in a small way.
Each of those categories break down further. Before we go there, or as we go there...let's look at exactly what our macronutrients are. There are four.
Protein. Protein is made up of amino acids. There are two types of protein, complete and incomplete. Complete proteins have all 22 essential amino acids. Essential means you need to get them from your diet. Incomplete proteins have some but not all. Your body can take incomplete proteins, combine amino acids and create complete proteins. Typically, complete proteins come from animal sources, and plant sources provide incomplete proteins. Cool.
Protein helps us build and repair tissues, cells, all our "parts". It's value is 4 calories per gram.
Fats. There are four types of fats: saturated, monounsaturated, polyunsaturated, and essential fatty acids (omega's). Fats come from both animal and plant sources. Typically, animal sources of fat are saturated, and plant sources are unsaturated. Although that's not always the case.
Fat helps to insulate our organs, store and transport fat-soluble vitamins, and make hormones. It's important. Fat has a higher value at 9 calories per gram.
Carbohydrates are the third macronutrient category. They are either complex or simple depending on the number of carbon, hydrogen, oxygen chains they have. Science is cool. Simple carbohydrates include: galactose (dairy & beet sugar), glucose (dextrose or grape sugar), lactose (milk), maltose (from malt - like in beer), and sucrose (table sugar). Your "ose's" are simple sugars, for you label readers.
Carbohydrates are used for fuel in our brain and are stored in our muscles as glycogen. Our liver also stores carbohydrate as glycogen. Carbohydrate has a value of 4 calories per gram.
WATER is the forgotten macronutrient. We are mostly composed of water. Every cell. Drink it.
The other nutrient category is micronutrients. These are our vitamins and minerals. Of these, we can further break the category down to macrominerals and trace minerals.
When I was thinking about macros...my hope was to remind us of the nutrients which make up the categories, and of their purpose - in a very general way. The goal was just to take a step back to the basics.
Regardless of what percentage you take them in, or how you combine them, or if or where you go to church...don't forget the basics of the basics. Now go eat!
Wednesday, September 25, 2013
Backstage at a Contest
by Kris Pitcher
It's your first competition and you are pretty excited! You've attended a show, you've heard about shows...but you're still not sure what exactly happens backstage at a contest?
There are certain things you can expect. And then there are just a lot of unknowns. It will either be hot, or it will be cold. There will either be ample room, or no room...or somewhere in between. Some shows allow coaches, and others do not. One thing is for sure, you'll see a lot!
But I'm like the big sister who just can't keep her mouth shut, so I'm going to tell you how it is. You'll either thank me, or you won't believe me. Or, you may not believe me - but you'll thank me later. Anyway, here's a look at what it's going to be like.
First tip. Be prepared and bring the things you'll need with you. But don't plan on getting completely ready back there. Don't be that girl. Come ready. Have your hair done, and your make-up on. There won't be space or outlets for you to be getting ready. Please don't plan on plugging in three curling irons, a flat iron, and having a mirror for yourself. You will get stink eye.
Once you're released from your competitor meeting there will be a mad dash for the backstage area. People will take claim on property. Don't move people's bags, or crowd in. If someone has kind of claimed a space, it's ok to ask if you can join them. But don't move a depleted competitor's stuff. More stink eye.
Notice who and where the expediters are, where the schedule is posted and be where you are supposed to be. You do not want to miss your line up after all this work. Some shows run slow, some run real fast. It's your job to pay attention. This means if you have your head phones in, keep your eyes open.
It's going to be crowded. Competitors, coaches, everyone has a bag, some have coolers...it's a mess back there. There will be pump up equipment, flip flops and clothes strewn about. Keep your stuff contained. Don't make a mess.
You'll see people pumping up the MINUTE they get back there. At the USA's there was a girl in my class who literally pumped up for 4 hours. I got tired just watching her. There is a lot of nervous energy back there. Don't feel like you have to be doing something. Hopefully your coach has either given you instructions or they are there to guide you. Relax.
There won't be lots of room to sit. Bring a towel to sit or lay on. If you find a scrap of floor the size of your rear, you've done good. There may or may not be space to change. Come with your suit on under your warm ups.
You may have nice bathrooms, or you may have honey buckets. Either way you'll be glad to have a place to do your business. Bring hand sanitizing solution, or wipes. There is nothing like having a fresh wet wipe backstage.
You will see people eating garbage. Lots of garbage. Sugar. Most athletes, broad statement here, are not depleted enough to need to load. And sucrose and fructose are not efficient at filling our muscle cells. People just want to eat candy. The end.
Not the end. One more comment there. At the national level, competitors are not stuffing their pie holes with candy backstage. Just saying.
You'll also see people drinking alcohol. Now the last thing you ladies want to do is fall off your 5" heels. So why are people doing this? Alcohol is thought to be a vasodialator, it increases vascularity. The last time I checked, vascularity was not something the judges are looking for in bikini and figure competitors. The end.
Because people are eating a bunch of sugar, after having been on a diet...it will be real farty back there. I'm talking about the kind of gas that comes out of ugly people. And you'll be very surprised, because everyone back there looks fantastic, beautiful, amazing...but if they are eating handfuls of miniature candy bars, they will be flatulating up a storm. Hot farts. Get ready.
What else can you expect? If you are getting touch ups for your tan, pay attention to the schedule. If your class isn't up for half the night, allow the competitors in front of you to go ahead. When the tanner asks what class you are in and casts you aside, it's because you have 2 hours to wait and they need to get the people ahead of you done. This is a common courtesy situation, now you know. Same with glazing.
Usually the company tanning will do your glazing. You want to put your shoes on, get your suit glued, get your tan touched up, get glazed, then do your pump up. No more sitting, bending etc. That's the order you want to go in. Then you line up and get on stage to show the hard work you've done.
Some people are nice, others are not nice. It's like kindergarten. Be a good competitor. Help others out and others will help you. It's a fun sport when we are good to one another. If you have something that someone needs, help him/her out. If you need something, ask someone nicely if they will help you out. I have found that people are really willing to help out, and accept help. No one wants to go out with half a breast out, or with their tag out...pay it forward back there.
When your class is next up the expediter will be calling for your class, "Figure B!" "I need Figure B right now!" That is your cue to get where you are supposed to be. "I need numbers 67-86 right now!" Don't make them hunt you down. They won't. Get in line in numerical order. You'll be shaky, nervous, excited. If you didn't pump up, or get glazed...too late. Get in line.
This is the time to take a deep breath and remember all the posing you learned. Chest up, abs in, pelvis tilted, glide when you walk, smile, head up, tight...remember what you learned and walk out there like a champion.
Pre-judging will be the fastest thing that ever happened to you even if you are out there for a long time. It will feel like half a second. You'll wonder, "What happened!" Take your time, breathe, enjoy, embrace, feel the moments. It's over.
If you're in just one class, you're done. Collect your things and be back at the venue for the night show as instructed. If you have another class to present yourself in, it will feel slower the second time around.
Your experience backstage will make you question everything you've been instructed or told. Trust what you've been instructed. Trust your coach. Most of what you see is a lot of nervous energy and people who don't know the first thing about what they are doing.
But now you know some of what you'll see...oh, and there might be some naked (gluing suits, quick changes...). But you'll be ready to go backstage!
It's your first competition and you are pretty excited! You've attended a show, you've heard about shows...but you're still not sure what exactly happens backstage at a contest?
There are certain things you can expect. And then there are just a lot of unknowns. It will either be hot, or it will be cold. There will either be ample room, or no room...or somewhere in between. Some shows allow coaches, and others do not. One thing is for sure, you'll see a lot!
But I'm like the big sister who just can't keep her mouth shut, so I'm going to tell you how it is. You'll either thank me, or you won't believe me. Or, you may not believe me - but you'll thank me later. Anyway, here's a look at what it's going to be like.
First tip. Be prepared and bring the things you'll need with you. But don't plan on getting completely ready back there. Don't be that girl. Come ready. Have your hair done, and your make-up on. There won't be space or outlets for you to be getting ready. Please don't plan on plugging in three curling irons, a flat iron, and having a mirror for yourself. You will get stink eye.
Once you're released from your competitor meeting there will be a mad dash for the backstage area. People will take claim on property. Don't move people's bags, or crowd in. If someone has kind of claimed a space, it's ok to ask if you can join them. But don't move a depleted competitor's stuff. More stink eye.
Notice who and where the expediters are, where the schedule is posted and be where you are supposed to be. You do not want to miss your line up after all this work. Some shows run slow, some run real fast. It's your job to pay attention. This means if you have your head phones in, keep your eyes open.
It's going to be crowded. Competitors, coaches, everyone has a bag, some have coolers...it's a mess back there. There will be pump up equipment, flip flops and clothes strewn about. Keep your stuff contained. Don't make a mess.
You'll see people pumping up the MINUTE they get back there. At the USA's there was a girl in my class who literally pumped up for 4 hours. I got tired just watching her. There is a lot of nervous energy back there. Don't feel like you have to be doing something. Hopefully your coach has either given you instructions or they are there to guide you. Relax.
There won't be lots of room to sit. Bring a towel to sit or lay on. If you find a scrap of floor the size of your rear, you've done good. There may or may not be space to change. Come with your suit on under your warm ups.
You may have nice bathrooms, or you may have honey buckets. Either way you'll be glad to have a place to do your business. Bring hand sanitizing solution, or wipes. There is nothing like having a fresh wet wipe backstage.
You will see people eating garbage. Lots of garbage. Sugar. Most athletes, broad statement here, are not depleted enough to need to load. And sucrose and fructose are not efficient at filling our muscle cells. People just want to eat candy. The end.
Not the end. One more comment there. At the national level, competitors are not stuffing their pie holes with candy backstage. Just saying.
You'll also see people drinking alcohol. Now the last thing you ladies want to do is fall off your 5" heels. So why are people doing this? Alcohol is thought to be a vasodialator, it increases vascularity. The last time I checked, vascularity was not something the judges are looking for in bikini and figure competitors. The end.
Because people are eating a bunch of sugar, after having been on a diet...it will be real farty back there. I'm talking about the kind of gas that comes out of ugly people. And you'll be very surprised, because everyone back there looks fantastic, beautiful, amazing...but if they are eating handfuls of miniature candy bars, they will be flatulating up a storm. Hot farts. Get ready.
What else can you expect? If you are getting touch ups for your tan, pay attention to the schedule. If your class isn't up for half the night, allow the competitors in front of you to go ahead. When the tanner asks what class you are in and casts you aside, it's because you have 2 hours to wait and they need to get the people ahead of you done. This is a common courtesy situation, now you know. Same with glazing.
Usually the company tanning will do your glazing. You want to put your shoes on, get your suit glued, get your tan touched up, get glazed, then do your pump up. No more sitting, bending etc. That's the order you want to go in. Then you line up and get on stage to show the hard work you've done.
Some people are nice, others are not nice. It's like kindergarten. Be a good competitor. Help others out and others will help you. It's a fun sport when we are good to one another. If you have something that someone needs, help him/her out. If you need something, ask someone nicely if they will help you out. I have found that people are really willing to help out, and accept help. No one wants to go out with half a breast out, or with their tag out...pay it forward back there.
When your class is next up the expediter will be calling for your class, "Figure B!" "I need Figure B right now!" That is your cue to get where you are supposed to be. "I need numbers 67-86 right now!" Don't make them hunt you down. They won't. Get in line in numerical order. You'll be shaky, nervous, excited. If you didn't pump up, or get glazed...too late. Get in line.
This is the time to take a deep breath and remember all the posing you learned. Chest up, abs in, pelvis tilted, glide when you walk, smile, head up, tight...remember what you learned and walk out there like a champion.
Pre-judging will be the fastest thing that ever happened to you even if you are out there for a long time. It will feel like half a second. You'll wonder, "What happened!" Take your time, breathe, enjoy, embrace, feel the moments. It's over.
If you're in just one class, you're done. Collect your things and be back at the venue for the night show as instructed. If you have another class to present yourself in, it will feel slower the second time around.
Your experience backstage will make you question everything you've been instructed or told. Trust what you've been instructed. Trust your coach. Most of what you see is a lot of nervous energy and people who don't know the first thing about what they are doing.
But now you know some of what you'll see...oh, and there might be some naked (gluing suits, quick changes...). But you'll be ready to go backstage!
Monday, September 23, 2013
Peak Week
by Kris Pitcher
Welcome to your peak week! I'm super excited about this topic, because for this particular local show...IT'S NOT MY PEAK WEEK! But it is yours so let's get a few things straight, and make a few reminders.
This is where most people screw up. They've spent 16 weeks or more carefully dieting, working out and putting themselves through the rigors of contest prep. They've selected their favorite suit, done countless rounds of posing practice, maybe put together a routine...have every detail down. And it all comes down to this week.
The problem is nine out of ten people giving advice don't know what the heck they're telling you to do. The other one is getting their information off some thread on line (or a blog - gasp!).
Seriously though most people get all squirrly and mess up the very last week of their prep. They either drink too much water, or not enough. Or they load with fat, or carbs when they've never even tried that before. Or they use diuretics and end up in the emergency room because they followed very bad protocol.
They quit eating salt, or start eating salt...they decide to do a "detox cleanse", a body wrap, or even a coffee colonic. No stank you. Usually people don't know the first thing about timing any of it. Here's the thing about peak week. It's different for everyone.
Just as prep is different for everyone, so is the week leading up to your show. That's why you can't take general advice and apply it to yourself. When you work with a good coach, they try things out on you to see how you respond.
This isn't just for the fun of it. Although we do like science. It's to find out how your body responds. Re-feed meal? It's to see what you look like after you load with carbs, or fat, or whatever it is you were instructed to eat.
Carb cycling? It's not just to confuse you every day when you are packing your meals through the week. It's to train your body to deplete and then take in carbs. It's done at a specific timing, to mimic what will work for getting you in the right shape on show day.
Pretty smart? That's why you hire a coach. So, listen to your coach during your peak week also. If they tell you to do something, get with the program and do it. Drink a gallon of water a day. That doesn't mean half a gallon. It means one gallon. There's a reason for that. And if your coach isn't willing to teach you why...it's either because they don't know, or they don't have time. Either way, you need a new coach.
No questions are stupid, especially during peak week. Can I have hot sauce? Can I make substitutions in my meal plan? Can I have a pre-workout? Can I have extra shakes? Do I really have to drink my water? Can I eat broccoli? Do I have to eat all my meals? All very important questions to ask your coach.
Peak week is all about precise timing. The goal is to create very specific reactions in your body by manipulating your macro, and micro nutrients so that you look a certain way...on Saturday morning for pre-judging. It's. All. Timing. We need to get it right.
We also shouldn't be doing anything drastic. If you're ready, you won't be doing drastic things the final week. If you're not ready...I don't care how much water you drop, you'll still be fat. Sorry.
Ideally, we are easing into the weekend of the show. Easing. That's right, your coach told you to rest. Rest. Your muscles actually need to rest, to reduce inflammation, to circulate blood and nutrients in order to get the right look. Still running? Sitting in the hot tub? In the tanning bed? Get a new coach.
A few friendly reminders. No more lotion on that big old skin of yours, except your face. You want your skin nice and dry to soak up the tanning product. Remove the hair. All of it. Everywhere. The lights are bright and the tanning product will make all those little tiny hairs light up like a tiny chick. No one wants to be that girl.
Guys, please shave your feet. Details. The judges are sitting eye level to your feet, or there about. We don't want to see any spiders down there. You men's physique guys are lucky, but bodybuilders...all hair, everywhere. Please stand on your head and make sure you get all of it. Please.
Control your schedule this week. When you can, take Thursday and Friday off. You will be depleted and maybe a little crabby. Keep that away from work. You should plan on resting, watching movies at home, packing and re-packing your contest bag.
Ladies, you'll have appointments anyway...hair, nails etc. clear your calendar and try to relax. Big tip: Being thirsty makes people crazy and crabby. If you're "dropping your water" plan on being real thirsty. The kind of thirst that will make you throat punch your favorite person. And no, you cannot chew gum.
Other stuff people might not have told you? It's hard to pee with tanning color on. You can pee through a paper cup, like a funnel. I've never had luck with this. Put a handful of paper in the bowl and it will reduce splashing. Sorry guys, but we got the short end of the stick on this one. Wait, that didn't come out right at all...
Anyway. It's not easy, and it can be frustrating. So, use seat covers or wrap the seat with plastic wrap so at least you can sit down. Another thing they might not have told you...you will be so happy Saturday morning if you can poop.
Crickets? If you've competed before, you know what I'm talking about. You're going to tell me about it, you'll be so happy. I know. I've texted about it before...it's going to be that exciting. Trust me.
You might not sleep very well Friday night. That's normal. You'll be anxious, excited, thirsty. Plan to have a very long, but fun, day on Saturday. And you might wake up Saturday, or show up at the venue and guess what! You get your period. Don't worry, I've got you covered on that one too.
Stress makes strange things happen and it wouldn't be the first time...I don't care what you did with your pills. No stress about any of it. You're ready! Besides, you got through your peak week! See you at the show!
Welcome to your peak week! I'm super excited about this topic, because for this particular local show...IT'S NOT MY PEAK WEEK! But it is yours so let's get a few things straight, and make a few reminders.
This is where most people screw up. They've spent 16 weeks or more carefully dieting, working out and putting themselves through the rigors of contest prep. They've selected their favorite suit, done countless rounds of posing practice, maybe put together a routine...have every detail down. And it all comes down to this week.
The problem is nine out of ten people giving advice don't know what the heck they're telling you to do. The other one is getting their information off some thread on line (or a blog - gasp!).
Seriously though most people get all squirrly and mess up the very last week of their prep. They either drink too much water, or not enough. Or they load with fat, or carbs when they've never even tried that before. Or they use diuretics and end up in the emergency room because they followed very bad protocol.
They quit eating salt, or start eating salt...they decide to do a "detox cleanse", a body wrap, or even a coffee colonic. No stank you. Usually people don't know the first thing about timing any of it. Here's the thing about peak week. It's different for everyone.
Just as prep is different for everyone, so is the week leading up to your show. That's why you can't take general advice and apply it to yourself. When you work with a good coach, they try things out on you to see how you respond.
This isn't just for the fun of it. Although we do like science. It's to find out how your body responds. Re-feed meal? It's to see what you look like after you load with carbs, or fat, or whatever it is you were instructed to eat.
Carb cycling? It's not just to confuse you every day when you are packing your meals through the week. It's to train your body to deplete and then take in carbs. It's done at a specific timing, to mimic what will work for getting you in the right shape on show day.
Pretty smart? That's why you hire a coach. So, listen to your coach during your peak week also. If they tell you to do something, get with the program and do it. Drink a gallon of water a day. That doesn't mean half a gallon. It means one gallon. There's a reason for that. And if your coach isn't willing to teach you why...it's either because they don't know, or they don't have time. Either way, you need a new coach.
No questions are stupid, especially during peak week. Can I have hot sauce? Can I make substitutions in my meal plan? Can I have a pre-workout? Can I have extra shakes? Do I really have to drink my water? Can I eat broccoli? Do I have to eat all my meals? All very important questions to ask your coach.
Peak week is all about precise timing. The goal is to create very specific reactions in your body by manipulating your macro, and micro nutrients so that you look a certain way...on Saturday morning for pre-judging. It's. All. Timing. We need to get it right.
We also shouldn't be doing anything drastic. If you're ready, you won't be doing drastic things the final week. If you're not ready...I don't care how much water you drop, you'll still be fat. Sorry.
Ideally, we are easing into the weekend of the show. Easing. That's right, your coach told you to rest. Rest. Your muscles actually need to rest, to reduce inflammation, to circulate blood and nutrients in order to get the right look. Still running? Sitting in the hot tub? In the tanning bed? Get a new coach.
A few friendly reminders. No more lotion on that big old skin of yours, except your face. You want your skin nice and dry to soak up the tanning product. Remove the hair. All of it. Everywhere. The lights are bright and the tanning product will make all those little tiny hairs light up like a tiny chick. No one wants to be that girl.
Guys, please shave your feet. Details. The judges are sitting eye level to your feet, or there about. We don't want to see any spiders down there. You men's physique guys are lucky, but bodybuilders...all hair, everywhere. Please stand on your head and make sure you get all of it. Please.
Control your schedule this week. When you can, take Thursday and Friday off. You will be depleted and maybe a little crabby. Keep that away from work. You should plan on resting, watching movies at home, packing and re-packing your contest bag.
Ladies, you'll have appointments anyway...hair, nails etc. clear your calendar and try to relax. Big tip: Being thirsty makes people crazy and crabby. If you're "dropping your water" plan on being real thirsty. The kind of thirst that will make you throat punch your favorite person. And no, you cannot chew gum.
Other stuff people might not have told you? It's hard to pee with tanning color on. You can pee through a paper cup, like a funnel. I've never had luck with this. Put a handful of paper in the bowl and it will reduce splashing. Sorry guys, but we got the short end of the stick on this one. Wait, that didn't come out right at all...
Anyway. It's not easy, and it can be frustrating. So, use seat covers or wrap the seat with plastic wrap so at least you can sit down. Another thing they might not have told you...you will be so happy Saturday morning if you can poop.
Crickets? If you've competed before, you know what I'm talking about. You're going to tell me about it, you'll be so happy. I know. I've texted about it before...it's going to be that exciting. Trust me.
You might not sleep very well Friday night. That's normal. You'll be anxious, excited, thirsty. Plan to have a very long, but fun, day on Saturday. And you might wake up Saturday, or show up at the venue and guess what! You get your period. Don't worry, I've got you covered on that one too.
Stress makes strange things happen and it wouldn't be the first time...I don't care what you did with your pills. No stress about any of it. You're ready! Besides, you got through your peak week! See you at the show!
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