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Goal-setting: it worked for Robyn Homans
This picture brings back great memories of my first figure competion. It was here that I met some fabulous ladies: fellow blogger, Donloree Hoffman and figure-turned-bodybuilder, Robyn Homans.
Lucky for me, Robyn and I set up camp beside each other at last year’s event. It was her upbeat and welcoming personality that helped me get through that day. Although we were competing against each other, not once did I feel like she was my competitor. Rather, she felt more like a teammate as we continually encouraged each other – a true fitness sister.
So, I was thrilled when Robyn recently won her bodybuilding pro card in Edmonton at the INBF Canada Alberta Cup. After last year’s competition, Robyn set a new goal for herself and she worked hard to achieve that goal. I caught up with Robyn after her win and she graciously agreed to do an interview with me. Take a read.
Last year you competed in the figure category, this year in bodybuilding. Why the change?
I decided to change categories and compete in bodybuilding for a few different reasons. For starters, walking in 5 inch heels could not be executed in a lady-like fashion for this girl! I was fascinated by the women’s natural bodybuilding competitors that were at my first competition (October 2010) with the INBF and thought that it might be something that would suit my personality more. The idea of being as lean as possible, doing a routine to music of my choice, and showcasing my muscles in a masculine yet feminine way was much more appealing to me. Therefore; after my first figure competition, I knew I had to make the switch!
How was prep different this year?
Prep was completely different this year! I was introduced to God himself – WNBF Pro Lael Sauter, who is my nutrition coach. He basically showed me how to make this a lifestyle instead of an “on/off” season. I made massive gains with lean muscle mass and got to enjoy foods that I love! I lifted heavy before contest prep started, and leaned out as much as I could before contest prep started. I never did more than 30 minutes of cardio a day, as I did not want to risk burning muscle.
I remember doing two hours of cardio and eating the same four or five foods every single day for my first show – not this one! This contest prep seemed like it was just another day!
Was there a trigger (someone or something) that helped you decide to compete in bodybuilding?
I was inspired by a few people in the industry who, like myself, went through bad post competition depression and weight gains but pulled through and came back even stronger. These people inspired me to do the same. I am a very strong willed person, and once I have it in my head that I am going to do something – I will do it! I knew that it was not going to be easy, but in the end it was going to be worth it.
How did your bodybuilding workouts differ from your figure workouts?
Workouts were different in the sense that I had an amazing personal trainer – Mark Campbell. With his professional help, I did both heavy and light weight isolation workouts. Mark knew exactly what exercises to do to trigger the muscle groups that I wanted.
I also did a LOT more stretching! Stretching is absolutely crucial to a symmetrical physique. Stretch, stretch, stretch!! **OR your chiropractor and massage therapist will make a fortune off of you**
How did your diet differ?
I hate the word “diet”, because I wasn’t on one! I made a lifestyle change, learned to read my body’s reaction to foods, and fed it clean carbs, protein and fats. I made my own meal plan every day, but followed the macros that my coach had provided me with. I could have greek yogurt, fruit, oatmeal, salmon, bread, etc – I did not deprive myself!
What did you take for supplements, if any?
I take vitD, vitC, multi, digestive enzymes, and calcium.
What advice would you give someone who was thinking about competing in figure or bodybuilding competitions?
I say, go for it! It is an experience of a lifetime and you will meet some amazing people with amazing stories. When everyone is back stage, we are like family and all know how hard each other worked to get there.
However, from experience I suggest that you do your research first. Find a good coach with experience in nutritional coaching and make sure that you will not be put through 12 weeks of hell. I am walking proof that you can do a show and even win without depriving your body of FOOD! Every single coach is different, but it is absolutely not necessary to be starved and ran off you feet with hours of daily cardio – so choose wisely!
Also, be prepared for weight gain after the show. The body that you showcase on the big day only comes out for that day. It is unhealthy AND unrealistic to have that body permanently. Do not let weight gain after the show get to your head, a lot of women are affected by negative body obsession after and unfortunately suffer major depression. Be prepared and have a post competition plan!!
What has ‘eating clean’ meant for you (your life)?
It has changed my entire life! I don’t even have a “dirty carb” in my house!! I am in the best shape of my life, I am extremely happy, and I love my life!! Clean eating has not only rewarded me with a clean bill of health, but with a positive mindset and confidence. When one feels good about themselves; they are happy. When one is happy, they are positive. When one is positive, positive things are attracted to them.
Now that you’ve won your pro card, what’s next?
I am taking a year off from competing, building more lean muscle mass, and planning for a fall 2012 pro debut in the United States. Lift heavy, eat clean, serve and protect my community
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Give this great lower-body tempo-training plan a try
Wow… my legs and butt are a tad stiff this morning after a fabulous tempo workout yesterday.
I love feeling that muscle tightness the morning after a good workout – it tells me that I was fully-committed to the session. If you want to give your legs and gluts a bit of a shock, try this tempo-training plan (thank you Oxygen magazine). Throwing in a tempo routine every now and then will:
- prevent boredom,
- help you move beyond a plateau,
- make you think about each move so you don’t just go through the motions,
- stimulate a cardio response that will help burn more fat, and
- boost your metabolic rate after the workout.
Tips:
- Lift/press/hold a lower weight than you would normally use (e.g.: if you normally press 300 lbs, lower the weight to 250 lbs).
- Breathe as you move through the tempo.
- Each tempo number represents seconds (2-1-2: two seconds, one second, two seconds).
- Leg press Set 1 example: push legs to full extension (not locked) over two seconds; lower weight partially and pause for one second; lower fully (getting knees as close to your chest as you can keeping proper form) and hold for two seconds; repeat.
- Rest one minute between sets.
- Do a proper warm up before you start and stretch fully once you’re done.
You can find full descriptions of most of the moves at http://www.bodybuilding.com/exercises/ or on Google.
Let me know what you think of the routine and how your lower body feels once you’ve tried it out.
Live Fit! Live Healthy!
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Is your ‘game-on’?
What was your trigger or turning point that made you choose fitness and/or a healthy lifestyle? How did that process get you where you are today? What or who has had the most influence on your fitness life?
This is my inaugural post as part of the Fitness Blog World (FBW) team of fitness and healthy-living junkies. Every few weeks, the FBW team is asked to blog about a particular topic or answer questions about fitness, nutrition and healthy-living. Here we go…I’ve been in awe of female figure and bodybuilding competitors for several years and made several attempts to build muscle without much success. But it wasn’t until two years ago, when I got to know my co-worker Carmen P., that I became very motivated to live a fit and healthy lifestyle.
Carmen regularly shared her fitness and nutrition struggles and triumphs. She was so enthusiastic about the cardio she had “kicked” the night before and it was “game-on” when she received her monthly updated weight-lifting routine.
I was so intrigued with Carmen’s energy and determination to achieve her fitness and nutrition goals that it soon became ‘game-on’ for me. I knew this was my time – I was finally ready to commit whole-heartedly to my fitness goals.
I eventually hired a trainer. However, it was my daily chats with Carmen - her encouragement and passion for this industry - that helped me make the decision to compete in a bodybuilding figure competition in 2010.
I’m now working toward my second competition and I recently started the Can-Fit-Pro course to become certified as a personal trainer. I hope to become a ‘trigger’ for others as Carmen was for me – game-on!
Live fit! Live healthy!
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It’s great to have you join me!
It’s great to have you join me! I’m looking forward to sharing with you information, ideas and resources on fitness, health and nutrition.
I want my blog to be interactive – I share with all of you and you share with all of us. As a lifelong learner, I’m excited to increase my knowledge by interacting with all of you. I’m confident you’ll have the same positive experience. I look forward to hearing what you have to say. If you have questions, ask away.
In this new venture (my blog), you may see changes on the site from time-to-time. As you’ll read in an upcoming post, changing things up helps fend off boredom. Let me know what you think – about the topics, pictures, videos, etc. – I can’t wait to read your comments and answer your questions.
Live Fit! Live Healthy!
“Knowledge is never used up. It increases by
diffusion and grows by dispersion.” Daniel J. Boorstin
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Avoiding Workout & Weight-Loss Plateaus & Boredom: Variety is the Key
Have you ever reached a plateau in your muscle gains or weight-loss goals? Do you find your workouts or food ‘boooring’?
You may have reached a plateau – when you have more inches or weight to lose or muscle to gain but can’t - because your body has adjusted to your workouts or the food you’re eating. Keep your body guessing, therefore, constantly working, by changing your workout routines and by fuelling it with a variety of healthy food choices (referred to as ‘clean eating’ in the fitness industry) in amounts (total calories) that meet your goals.
At the start of my healthy-living journey, I was clueless. My husband and I regularly spent more than two hours at a time lifting weights and doing cardio. We followed the same routine and ate many of the same foods day-after-day. Tuna, white rice and broiled plain chicken were staples in our diets. We soon became bored with our food choices and exercise regime.
With encouragement and renewed motivation, I returned to the gym. Now, with a lot of research and guidance, my workouts include a variety of exercises, with alternating reps, sets and tempo. I also include drop sets and burns to stimulate my muscles further.
I add spice to my cardio routines by alternating machines, splitting session between two or three machines, or jumping off the treadmill or elliptical to skip rope. One cardio session may include incline walking, lunges and jogging. And instead of music, my Kobo entertains me (I looove my Kobo!).
As for dietary choices, I’ve discovered an amazing assortment of tasty foods that are healthy and help me reach my fitness goals. Eating unrefined, complex carbs, low-fat proteins, and vegetables and fruits in the right portions has changed my body (inside and out), increased my energy and given me an overall feeling of well-being.
You know the saying, “variety is the spice of life.” Why not apply that principle to your workouts and food choices? Variety keeps boredom at bay, helps you avoid plateaus and maintains your interest and motivation.
What do you do to keep your workouts from becoming ho-hum? How do you spice up your diet? If you have muscle-building or weight-loss snack ideas or recipes that you’d like to share, email them to me (nicole.fitnhealthyliving@gmail.com). I’ll post them -after doing a taste test
– for everyone to try.Live Fit! Live Healthy!
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Holiday Sushi Candy
Check out this great X-mas recipe - so simple, colourful and yummy. The kids (of all ages) will love it.
Ingredients- Bakery pound cake
- Powdered mini donuts
- Marshmallows
- Fruit Streamers
- Fruit Roll-Ups
- Safeway Fruit Snacks
- Swedish Fish
Directions
- Cut pound cake and mini donuts into sushi-sized pieces. Separate Streamers and make into a “roll.”
- Wrap with Fruit Roll-Ups. Top with Fruit Snacks and Swedish Fish.
Live fit! Live healthy!
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Keeping fit and healthy during the holidays
How do you keep on track through the holidays with regards to your nutrition and exercise? What tips can you share or what are some strategies you employ?
(part of the Fitness Blog World (FBW) group of bloggers:
Any holiday or vacation can derail your nutrition and exercise schedule – if you let it. With a bit of planning, you can get through the holiday season without stressing about food or exercise.To keep on track throughout the holidays, I schedule my workouts in the early afternoon – who doesn’t want to sleep in when given the chance? Most of the ‘festive season’ functions we attend are in the evenings so this works for me. Sometimes I’ll schedule in two workouts on a particular day when I know I’ll be busy throughout the week.
As for nutrition, I don’t really enjoy many sweets. What I have to watch for are the carbs – too many mashed potatoes with gravy, crackers and cheese, pretzels and other salty snacks. The holiday season is special so I give myself ‘special’ permission to cheat on both Christmas and Boxing Day. Knowing I’m going to have extra treats on those two days helps me stay on track for the rest of the holidays (well, mostly). That’s a tactic I use throughout the year – eat well during the week and enjoy my one cheat day on the weekend. It’s worked quite well so far.
I also find that eating healthy food before I go to a Christmas dinner helps me stick to health foods – if I’m not hungry, why a ton more? The Christmas Season is also the time when I allow myself an extra glass of wine (or two
). Otherwise, I’m quite strict with my alcohol consumption throughout the year.I view the couple extra treats over the holidays as a present to myself – I work hard throughout the rest of the year to maintain a healthy and fit lifestyle so I enjoy a bit of indulging during the holidays. I makre sure I get right back on the wagon after the Holiday Season so I don’t stress the few extra calories or the missed workout – I’ve earned it.
Live fit! Live healthy!
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Caffeine and fitness: where’s the connection?
I start off most mornings with a just-shy-of-boiling cup of coffee. This is a small comfort that many people enjoy. Then, throughout the day, I continue my caffeine hits via several cups of tea. So I was quite interested in the following article connecting my appreciation of caffeine to my passion for fitness.With permission from Katrina Lehenbauer, I’m posting this article found in the Medicine Hat News (Alberta) on November 25, 2011.The world’s most frequently consumed social drug is… caffeine. Most people need it in the morning to get their day started or some during the day to keep them going – normally in the form of coffee or tea.
However, you can find caffeine in a variety of forms including vanilla, cola, chocolate, energy drinks, and even gels.
There is currently a lot of talk around caffeine and its potential effects around athletic performance. Any external influence that enhances performance is considered an ergogenic aid. Caffeine is one of the best-tested ergogenic aids and it can help athletes train harder and longer, and also contributes to clearer thinking and greater concentration by stimulating the brain.
Not everyone responds to caffeine the same way, and more does not mean better. Research studies suggest the amount of caffeine that enhances performance ranges from 1.5 to 4 milligrams per pound of body weight taken one hour before exercise. For a 150 pound person, this equals to 225 to 600 mg. More than this does not show to have any benefit and may even be detrimental on performance.
Also remember, caffeine can have some undesirable side effects as well, such as nausea, jitters, insomnia, inability to focus, rapid heart beat, elevated blood pressure, and even diarrhea, especially when consumed in excess. Experiment during training whether a caffeinated beverage or plain water is best, before you decide to test it out for a competition.
Athletes who regularly drink coffee do become tolerant to caffeine’s effects and may not see as much of a benefit as with athletes who do not drink coffee regularly. It is generally not recommended for young athletes (under the age of 18) to use caffeine due to potential negative side effects or adverse reactions.
Be cautious of which form of caffeine you choose. A 16-ounce Starbucks vanilla frapuccino perks you up with 470 calories of sugar and fat and energy drinks usually contain excessive amounts of sugar, caffeine, and herbal products. Energy drinks have been classified as a natural health product, but will soon be regulated under the Canadian Food Inspection Agency. This will mean that there will be a caffeine limit of 180 milligrams per serving and proper labeling on packaging. These changes are proposed to be in effect in two years.
If you feel like you are always lagging behind, perhaps a proper nights sleep would be a better energizer. Do not forget what food you put in your body. Choose vegetables, fruits, and whole grains to give your body a boost that it needs.
Katrina Lehenbauer is a member of the Alberta Sport Development Centre’s Performance Enhancement Team and also works with the Be Fit For Life Centre as their Healthy School Facilitator. She can be reached via email at asdc@mhc.ab.ca.Live fit! Live healthy! -
Goal-setting: a fitness GOST story
Once upon a time… actually, it all started 12 months ago.
For the past year, I’ve worked towards my goal of competing in the INBF Canada Alberta Cup on October 29. But, after much thought in September, I decided to postpone competing. With an adjustment to my long-term goals, I shifted my short-term focus. That’s when my enthusiastic GOST decided to visit.
“Hey,” says my goal-oriented self-talk (GOST – and you thought I misspelling it), “if you’re gonna drop a goal, you need to replace it with another.”
“I’m not dropping my goal, I’m just refocusing,” I replied firmly. But my GOST knows me well - I can’t drop a goal without replacing it with another.
“So,” continues my GOST, “after your day job, workout and getting your kidlet to soccer, you still have a couple hours left in your day. You should set multiple goals.”
“More goals, more goals,” chants my GOST.
So, instead of one, I added three goals to my list: get certified as a fitness trainer before Christmas, develop a fitness and nutrition blog before the end of October, and increase my training for a spring 2012 figure competition.
Not one of them bad goals and certainly achievable if I put my mind to it concludes my GOST. But the result of listening indiscriminately to my GOST: tiredness, forgetfulness and misplacing essential items (losing my egg whites made for a bad day).
But, I’m happy to say that the GOST story does not end badly. With a bit of reorganizing and some sacrifices, I’m working towards my goals in a more organized and mindful way – no more missing appointments or forgetting my food. I do not want to ‘ghost-bust’ my GOST.
My goal-oriented self-talk has helped me achieve several goals throughout my life, including my fitness and nutrition goals. What I do need to do, however, is remember a very important part of living fit and healthy: downtime equals rejuvenation. Goal setters sometimes forget that a few spare hours here and there will help them enjoy the journey that much more.
I’m a firm believer that goal-setting helps you to achieve in life, leads you down the road to success, and provides clarity and focus to your life. Do listen to your GOST, but give him the occasional ‘time-out’ so you can clearly articulate your goals, accounting for all aspects of your life, and enjoy your downtime when you have some.
My days are hectic right now, but I know my life will be that much more enriched a year from now as I check off each of my goals. Start a blog – check!
How has your GOST helped you? What have you achieved in life with your GOST?
Live fit! Live healthy!
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51 protein powder recipes
I use protein powder as part of my fitness and nutrition routine. I’ll have a quick glass of chocolate protein powder with milk in the morning (when I’m running behind) and a glass before I go to bed (to stop the late-night growls).
Obviously, I’m not very creative with my protein powder. So you can imagine my glee when I came across a fabulous protein powder cookbook link on my trainer’s Facebook page. From muffins and cakes to fruit dips, truffles and french toast - 51 protein recipes that I’m anxious to work my way through.
Here’s recipe #18 Ginger Chocolate Truffles
- 2 Tbsp chocolate protein powder
- 1 C almonds
- 1 Tbsp coconut oil
- 1 tsp fresh shredded ginger
- 1/2 tsp cocoa powder
- 2 Tbsp agave
- 6 Tbsp water
Mix in a blender until it forms a firm batter, small and uniform. Place batter in a bowl, cover and put in the freezer for one hour. Remove, roll into balls and place back in the freezer for another 10 – 20 minutes. Melt one bar of dark chocolate. Using a toothpick, dip each truffle ball into the melted chocolate. Allow to cool in the fridge.
Now this is a much more creative way to use protein powder than my way. Who said eating healthy has to be boring, bland or blah?
Looks like my apron will soon see the light of day. Let me know how the protein treats taste.
Live fit! Live healthy!
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Talk to me
- Loretta on Contact me
- Nicole on Goal-setting: a fitness GOST story
- Colleen on Goal-setting: a fitness GOST story
- Donloree on 51 protein powder recipes
- Donloree on 51 protein powder recipes
- Goal-setting: it worked for Robyn Homans
- Give this great lower-body tempo-training plan a try
- Is your ‘game-on’?
- It’s great to have you join me!
- Avoiding Workout & Weight-Loss Plateaus & Boredom: Variety is the Key
- Holiday Sushi Candy
- Keeping fit and healthy during the holidays
- Caffeine and fitness: where’s the connection?
- Goal-setting: a fitness GOST story
- 51 protein powder recipes