CRAIG PRODUCTIONS LLC

America, one of my clients asked me today, “Why don’t you blog more on what you do each day?  I mean, I like what you write about, and I definitely learn stuff from your blog, but how come you never write about your workouts?”

“Simple,” I replied.  “I get bored writing about me.  I’ve already done it in prep for last year’s Ironman, and things haven’t changed significantly since then.  Besides, I’m an enigma.  Not too many people out there can identify with me.  Who else has 5 screws in their shoulder, an artificial hip, had 2 knee surgeries on one knee and one on the other, and a severe case of scoliosis?  My circumstances and training are so specific to me that it probably wouldn’t make sense or good reading to others as to what and why I do what I do.  But I tell ‘America’ all the time that regardless of what I do, I train as hard as I can within the limits of this body.”

With that said, I’ll say this.  I’m not gonna do anything special in preparation for the Vancouver.  My look is decent, but I’m gearing for the Mac Daddy – the EC!  So I’ll probably be about 2-3 lbs over where I’ll be for the EC with a small layer of bodyfat.  I can live with that.  I haven’t missed my mark, haven’t mis-timed this show, or screwed up, so don’t freak out.  All I’m gonna do is cut my sodium starting Wednesday and pull water starting Thursday. I’m gonna go through my normal workouts next week with one exception – I normally do arms on Friday but I’ll add biceps in with back on Wednesday and Triceps in with shoulders on Thursday.  Other than that everything is gonna remain the same.  You guys cool with that?  Good…now on to a couple more of Bodybuilding’s 30 biggest lies…

#11. You should only rest 30-45 seconds in-between sets.  That’s true if you’re trying to improve cardiovascular health or lose some bodyfat.  But in order to build muscle, you need to allow enough time for the muscle to recuperate fully, i.e., let the lactic acid buildup in your muscles dissipate and ATP levels build back up.  In order to make muscles grow, you have to lift the heaviest weight possible, thereby allowing the maximum number of muscle fibers to be recruited.  If the amount of weight you lift is being limited by the amount of lactic acid left over from the previous set, you’re only testing your ability to battle the effects of lactic acid.  In other words, you’re trying to swim across a pool while wearing concrete overshoes. 

When training heavy (and I define heavy by 6 reps or less…) you’d do good in the off-season to take between two and three minutes between your sets.  Other than that I’d recommend you keep your rest to one minute between sets.  ATP levels will build back up by then allowing you to push maximum reps at sub-heavy weights.  Once you start your pre-contest training, it might be good to keep all sets to 60-90 seconds.  I keep mine at 60 seconds. 

The truth is, a natural bodybuilder can’t train heavy all the time.  That’s why periodization is working so well for many bodybuilders.  Periodization calls for cycling heavy workouts with less intense training sessions in an effort to keep the body from becoming overtrained.

#12. You have to use fancy weightlifting equipment in order to make the best gains.  The truth is, futuristic-looking, complex machinery that requires you have a degree just to figure out how to get in the correct seat position is typically less effective than good old-fashioned barbells and dumbbells.  Using simple free weights (barbells and dumbbells) on basic multi-joint exercises, like the squat, bench press, shoulder press, 1-arm rows, and deadlift, is still the most effective means of resistance exercise ever invented.  Scientific research has shown that many exercise machines lack the proper eccentric component of an exercise that’s necessary to stimulate muscle tissue to grow. 

Arthur Jones attempted to make the claim that machines were more effective and efficient than free weights in building muscle in his infamous “Add 63 lbs of muscle in one month” or something like that.  In it, he stated that he helped a bodybuilder build an incredible 63 lbs of muscle in about a month.  What he failed to disclose was that the bodybuilder was Casey Viator – one of the most genetically gifted bodybuilders of his time.  Another thing he failed to mention was that Casey was returning from an injury that had sidelined him for a few months, so in essence, Casey was re-building pre-existing muscle.  Finally, Arthur failed to mention that Casey went back on the steroids during this training!  I suppose I can make the claim that I gained 25 lbs of muscle in less than 60 days as well…coming back from my hip replacement!  Is that incredible?  I guess it’s all in the marketing…

Machines have always been used, and will continue to be used as an AUXILLIARY to free weights and machines.  Once again, in all my years of training I’m not familiar with anyone winning a class or overall at the highest levels using 100% machines.  So spend more time on the free weights and use the machines for what they were intended…to sit, rest, and waste time…I’m just playin’, America…but you should definitely use the ‘big boy’ weights (and ‘big girl’ weights…gotta be politically correct, but what girl wants to be called big?...).

I’m out, America…go make it do what it do, Baby!  Peace…

The Dr.

David “Dr. Buff” Patterson

Personal Training Systems

“There Are No Shortcuts!”

 www.personaltrainingsystems.net 

  This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

 Mobile:  253.576.4859

Wishing DOESN'T make it come true!

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America, I’m just gonna jump right into the 30 biggest bodybuilding lies, but I might be back later for a short blog on a couple points that I wanna make from conversations I had with clients recently.

#9. You can’t grow if you only work each bodypart once a week. Are you kiddin’ me?  If you workout – workout intensely – then it can take 5-10 days for the muscles to heal enough for you to hit them again.  I blogged on this last year.  HOW do muscles grow?  Muscles grow by a stress imposed upon them slightly greater than they’re accustomed to handling.  WHEN do muscles grow?  When they’ve had complete and total rest.  What is the stimulus for muscular growth?  Proper nutrition. 

Although the following should be taken with a grain of salt when determining your own exercise frequency, a study in the May 1993 issue of the Journal of Physiology revealed that it can take weeks for muscles to recuperate from an intense workout.  The study involved a group of men and women who had worked their forearms to exhaustion.  All of the subjects said they were still sore two days after exercising, and the soreness was gone by the seventh day, and swelling was gone by the ninth day.  After six weeks, the subjects had only gained back half the strength they had before the original exercise! For all of you competitors who train intensely, this is no surprise.  In fact, if we’re NOT sore for 2-3 days following a workout we assume we didn’t put max effort into it.  In essence, it becomes a wasted workout!  The problem I had with this study was that it did not state whether these were trained athletes or not.  The untrained individual would more than likely explain only gaining back half-strength levels after six weeks.  In a trained individual, recovery occurs much faster, and we’re USUALLY ready to go a week later.  But this is an adaptive process.  It takes time to build to this.  That’s why you don’t put a beginner on an advanced bodybuilding routine. 

By no means am I advocating that you wait two months between workouts, or even a month, although back in the day Ellington Darden and Arthur Jones, the inventor of Nautilus equipment, were big proponents of once every 2-3 weeks workouts.  I’m just trying to prove a point that it takes muscles longer to heal than what you might have previously thought.  Add to that the sub-caloric diet you’re all on, and the harder you push yourself, the more rest you need.  Either that or you need to adjust your total volume down a bit.  If not, prepare to get sick!  The body will MAKE you rest if it’s pushed to far without adequate energy intake (food).  For some people, especially natural bodybuilders, waiting a week between bodypart workouts might be just what the doctor ordered for size and strength gains.  I’ve never been a big advocate of natural bodybuilders training a bodypart more than once a week provided the workout was of sufficient intensity.  In fact, it’s been my experience that if an individual truly pushed hard on say, legs, and then hit them 3-4 days later, within a month they usually injured themselves or their legs were so tired that they literally couldn’t do anything!

#10. You can’t make gains if you only train with weights three days a week.  Well…here’s one I don’t necessarily agree with, but I’ll write what they said, add my input, and let you guys decide.

“Although you probably couldn’t find a single steroid-assisted athlete who trains only three days a week, there’s absolutely no reason why a three-day-a-week routine couldn’t work well for many natural athletes.  As long as your routine attacked the whole body and you worked to failure on each set, you could easily experience great gains on this sort of routine.  However, you need to pay even more attention to your diet if you only train three days a week, especially if your job involves little or no physical activity, and you like to spend your idle time eating.  Ignore those that say three-day-a-week bodybuilders are only “recreational lifters.”  Think quality, not quantity.”

This is one of those if-then, if-then, if-then statements.  All the stars in the universe have to line up to make this true – that you can build a quality competitive bodybuilding body on only three-days-a-week training.  First, you’d better be a genetic marvel who builds muscle simply by sniffing the weights.  Second, you’d better be of the right mindset to constantly and continually push to complete and total physical failure, including drop sets, strip sets, compound sets, etc., each and every workout.  Third, plan on being ‘perfect’ on your foods because you’re losing 2-3 additional days/wk of energy expenditure that can keep bodyfat in check.  Four, they never mentioned anything about cardio – is that supposed to be done on the three days you lift or the other 3-4 days you’re off?  Okay…I added my input.  And that’s why I don’t necessarily agree with this statement.  In all my years of competing I don’t recall seeing or hearing about anyone stepping onstage and winning a tough class or overall on only 3 days/wk.  That kind of news would spread like wildfire.  I’m willing to do as much as I need to do, but I don’t want to do any more than I have to do.

That’s the beauty of education and knowledge, America.  I read everything, but don’t necessarily buy into or agree with it all.  But I keep it stored in memory to use as a resource, to add reliability and validity to what I say, or to refute what I disagree with.   I’m sure that many of you have disagreed with some of the things I said.  I don’t have a problem with that.  I’m not the end-all, know-all.  As I’ve said many times, “I know what I know, and that’s all that I know…the question is, how MUCH do I know?” 

I’m out…peace…

The Dr.

David “Dr. Buff” Patterson

Personal Training Systems

“There Are No Shortcuts!”

 www.personaltrainingsystems.net 

  This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

 Mobile:  253.576.4859

I’m not skinny…I’m lean!

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Hard to believe only 4 short weeks from tomorrow and it'll be time to hit the Emerald Cup figure stage! The weeks are flying by - it's crazy!

Right now I'm 9 days out from Vancouver. It's a love/hate time. I love the changes I see in the mirror each day, but the physical and mental exhaustion is tough. Yesterday I did 60 minutes on the stepmill mid-morning (yes, Rose, level 15). It was pretty decent. I've got a new thermo stack I'm using and it's working pretty well - MAN Scorch with 400mg of caffeine. I take it about 30 minutes before hitting the cardio and it gives me a pretty good boost that lasts a few hours - which is pretty decent this close to contest. Around 3pm I take Body Effects from Max Muscle so I can power through my lift and second cardio. If I take thermos much later than 3pm I can't fall asleep at night and that makes my 3:30am wake up pretty rough.

Last night I had my last heavy delt workout. My strength is still really good and I was able to push pretty hard. I threw in some triceps at the end of my delt workout (got to bring up these skinny little arms) and then hit the Precor EFX for 45 minutes of cardio. I had some steam to blow off yesterday, so I used that to power my workouts. Always great to release some aggression in the gym!! Today I did 50 minutes on the stepmill this morning. I had to back it down to level 14 as my energy is low and my legs are feeling tired and heavy.

I call this the "yucky phase" of competition. If my hair gets washed it's almost a miracle. I told a client this morning..."You can tell I hit the snooze button one too many times if my hair is in a pony tail." Yep, I hit it 4 times today and my sweatty-cardio hair is dirty and in a pony tail today. I'm thinking about washing it tomorrow, but no guarantees. Next week should be even better - I forget what day it is that deodorant and perfume are no longer permitted for spray tanning purposes. That reminds me, I've got to get my H20 exfoliating scrub. I got my tan scheduled with Bill today from Northwest Competition Color. I like to do the one-coat Jan Tana the morning of the show so I don't have to sleep with that stuff on me. Ick! Plus, this way I can shower the morning of the show. Bill does a great job and is very professional! If you want to get in touch with him, his email is: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Time to eat again! Heading back to the gym in a bit to BENCH!!!! Last heavy chest workout and another round of cardio. I am super excited for next week - another love/hate thing, but the anticipation of getting on stage for the big day makes all the pain of carb and water depletion well worth it!

~Julie~

Fearless, with cape in hand

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"Excellence is not an act but a habit. The things you do the most are the things you will do the best."  – Marva Collins

“In all that you do, be excellent.”  Dave Patterson

America, the first quote was sent to me by Melissa, one of my workout partners.  I have this in my “Quotes-N-Stuff” folder somewhere in my office.  Anyway, we have this running joke comparing perfection to excellence.   We’re both Type-A personalities, meaning we go after what we want, at ALMOST any cost.  I gotta be honest, years ago I probably would’ve said “At any cost.”  Not any more.  She likes to joke about having the perfect day, whereas I’ll say, “My day was most excellent!”  So what do I mean by that?  Aren’t they the same?  Nope.  There are more days than not in which I’ll have an excellent day, but not a perfect day.  I believe we toss out the word ‘perfect’ a little too freely and easily.  How many times have you been watching a game, say football, and the announcer says, “He threw a perfect pass”, or “He was in perfect position.”  How about in bodybuilding where you’ll hear the announcer say, “She’s got perfect symmetry, she simply can’t look any better,” yet next year she comes back with even more perfect symmetry?  As the guys on NFL Primetime say, C’MON MAN!  A saying I came up with a long time ago is this, we STRIVE for perfection; we achieve excellence.  Where am I going with this?  Simple…we’ve got less than 5 weeks to the EC.  “In all that you do, strive for perfection, but do not settle for less than excellence!”  Dang – ya’ll better write that down, cause I promise you I won’t remember what I said tomorrow…

My other workout partner, Steve, and I got into a ‘discussion’ yesterday on genetic potential vs. work ethic.  The conversation went something like this…I started…

“Dude, I ran into someone at Costco the other day who said, “I wish I had your genetics.”  I just looked at him.  “Man, I got horrible genetics!  I ain’t got no calves, my quads won’t grow, I got a crooked back, I’ve never been able to step onstage at more than 165 lbs…I wasn’t in line when they handed out genetics.  But I do have a work ethic that I’m proud of.  That’s how I built this physique, not being blessed with great genetics.”

Steve said, “Yea…some people just don’t have “IT”. 

“What are you talking about?  I got “IT”.

“No you don’t.  You don’t have great genetics.”

Steve, I’m not talking about genetics as being “IT”…I’m talking about the mental discipline that separates the champions from everyone else.  It’s what makes LeBron LeBron, what makes Kobe Kobe, and what made Michael Michael!  Granted, they’ve got great genetics, but they’ve also got a work ethic, drive to win, and desire to excel that elevates them above everyone else.  I mean, I’m not in their league by no means, but I’m willing to push myself literally as far as this body will allow me to push it.  I’m willing to suffer.  That’s the “IT” I’m talking about.  There’s a lot of genetically gifted people in this world who will never fulfill their potential because they don’t have a work ethic.”

Well, the “IT” I’m talking about IS the physical.  Face it Dave, without the genetic potential Tiger wouldn’t be Tiger.  If you don’t have great genetics, nothing else matters.”

“Dude, how can you say that?  I know from experience that I’ve ran into many a genetically gifted bodybuilder, but that individual didn’t come into the show prepared, and I took him out.  In fact, back in 2000, David Patterson took first and David Patterson took second at the Evergreen State.  Two weeks later David Patterson once again took first and second at the Ironman but the roles were reversed.  At the Evergreen I beat the other Dave Patterson.  But he actually had a better genetic package than me.  He just wasn’t as hard, so I took out a guy who outweighed me by more than 50 lbs.  I talked to him after the show and told him there was no way I should have beaten him.  He asked for some advice on how he could lean out in a couple weeks.  I told him what to do.  He did it.  Two weeks later he smoked me – 1’s straight across the board!”

“That’s my point, Dave.  He had “IT” – that’s why he won.”

“Well he had “IT” two weeks earlier and lost!  Explain that!!!”

From there it digressed to two guys trying to win…but I learned something.  There are two “IT’s”.  One is the genetic potential you’re born with – your God-given talents and abilities, looks, physique, etc.  The other is your work ethic – that intrinsic ability to do when other won’t.  The push when others quit.  The pain of one more, one more, one more…No excuses, no compromise.  You just do!  Which one is better?  That’s for you to decide.  I believe they’re both important to make it to the pinnacle of any sporting event.

So here’s the deal America.  If you take a genetic marvel OUT of shape and put him/her up against an individual with the mental “IT”, depending upon how far out of shape the genetic marvel is, and how much muscle/size/shape/symmetry/hardness the other person has, the “IT” person may win easily.  But if you take a genetic marvel IN contest shape, I don’t care how much mental “IT” you have, if you don’t have the genetic potential, you don’t even have a snowball’s chance!  Now understand one thing…we’re not talking ‘bout the dark side here because that’s another whole variable we have to factor in. 

In closing, got a text from Guy Overby yesterday morning.  I was gonna write exactly what he texted me but for some strange reason my phone blew up with texts the last couple days and his messages got deleted.  N-E-Whoo…the gist of what he said is that he ain’t never readin’ my blog again ‘cause he kicked his own butt doin’ HIIT after reading the blog.  I love it when a plan comes together…peace!

The Dr.

David “Dr. Buff” Patterson

Personal Training Systems

“There Are No Shortcuts!”

 www.personaltrainingsystems.net 

  This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

 Mobile:  253.576.4859

In All that you do, be excellent!

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Hi everyone! I've been busy each day doing what I need to do and doing it well! I hear Dave's "voice" everyday.."find out what is necessary, and do the necessary well".

So far this week I'm doing good. My knees are still aching something terrible, and I can't figure out why. I cut my cardio to 45 min and there hasn't been any change in my pain level. I'm pushing as hard as I can through the discomfort. Tonight on the elliptical my knees were screaming at me, but it wasn't intense pain...so I figured I wasn't getting off the machine until my 45 min were up. Then home to ice them. Ice is now my best friend! I have an ice bag on my knees in the car when I'm driving, at work during my lunch break, and I even fall asleep at night with an ice bag draped across my knees. Hopefully, the knees will become stronger, and the pain will go away soon.

I saw fellow blogger, Julie, at the gym tonight. She's going to be competing in figure in a little over a week, and she's looking good! She was tearing it up on the elliptical. She's my hero! She's such an inspiration to me. Since I'm a dental hygienist, I see most of my patients every 6 months. Many patients have complimented me on the transformation that is taking place with my body. I just smile, and thank them. The next question out of their mouths is usually....you guessed it..."How are you doing it"? Ha Ha...you have to laugh at that, don't you? Well, let's see...hmmmm....I'm not sitting on the couch stuffing my face with junk food anymore! If you "get up off of that couch" (and dance 'til you feel better .. Lol) ... do some exercise...and eat healthy, the body responds by getting more fit. It's interesting how many women my age have said that I'm an inspiration to them. I hope that I can change someone's life, by changing mine, and leading by example. That's the way I see Julie. She is changing her life for the better, and in the process she has become an inspiration to me.

So not much else is new...I'm just really excited for the upcoming competition in a little over a week. Even though I'm not ready yet to compete, I feel an excitement that I've never felt before as the show gets closer. The Emerald Cup is going to be spectacular, as always, and I cannot wait since it will be on my 47th birthday this year! There is nothing else I'd rather be doing than to watch my friends and bodybuilding "family" compete onstage. I've been backstage helping competitors get ready before. It's always exciting to be backstage. I love the smell of posing oil, the glitz and glamour of the figure ladies, the strong bodybuilding women and men and watching everyone in the pump up room! There is so much energy backstage. However, this year I'll be watching the show from the audience. I want to see the competitors onstage posing, since in a few short months I plan on being onstage myself. I've been to bodybuilding shows every year for the past 10 years. I watch the show, but my main focus has always been helping backstage. This time my attention will be on the competitors and their posing styles....what to do and what not to do. I can hardly wait!

If you're getting ready for the upcoming shows, keep your chin up and push through during these last days. You can do it! Although I haven't experienced the last week before a show, I've watched others go through it, and I can only imagine how tough it is. I will experience it soon enough! lol. If you are just trying to lose weight and become more fit, the only thing I can say when people ask me how I'm making progress is...just keep on, keepin' on. Consistency is the key!

Think On It:

The day's not over, 'til the workout's done!  Working out everyday isn't an option, it's a necessity if you're going to improve your level of fitness. It isn't a sprint, take your time...be patient...consistency is the key.

Bren

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Some of you are having difficulty registering or purchasing tickets because the system won't let you in. The reason being, you have to COMPLETE THE REGISTRATION process before you can complete your order.

When you sign up as a new customer, an email will be sent to you to confirm that you are a real person and that your email address is correct. In that email is a link back to the site that you must click to confirm. At that point, the system turns on your account and you can complete your ticket order or competitor registration.

If you don't receive an email from the system, check your SPAM folder, its probably in there. If it is in there, you should tell your email site or email software that emails from Craig Productions are not spam.

If for some reason you don't receive an email at all, use the contact form and get in touch with Brad or Elaine and they'll help you directly with your tickets or registration.

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WHOOO! So I am SOO happy because Winter Quarter is done and I actually finished strong. Although I didn't do AS much studying as I would have preferred, I left each exam feeling confident! So not only am I happy that it is all over (Thank You LORD!), but I'm pumped that I'll be on the Dean's List again! WHooo!

So now that I'm feeling fresh and way less stressed, I figured I'd jump back on here and reflect on my past couple of months because it has definitely been quite the journey...I cannot count how many times I literally got down on my knees and prayed that God would help me survive my crazy schedule over the past couple months. I of all people actually woke up dreading many mornings because I was feeling wayyy too overloaded! This was crazy for me because I am the kind of person who is normally always excited to get my day going and enjoy all the opportunities that I have been blessed with. So overall the last couple months were insane and it took all my mental and physical strength possible to make it through thanks to our amazing Lord's Grace, Love and Strength!

So what did I learn through all of this craziness..

First off - I learned the true meaning of the saying that you can determine someone's true character when times are tough. When I prepped for the Ironman I had a stress free summer to completely focus all of my energy on my prep! I was able to train when I needed, eat when I needed and I was working more hours, so I could definitely afford to make everything happen! It's easy to enjoy prep when the road is fairly easy. Well..this time around has been completely different. With a CRAZY school schedule I have had a very limited amount of time to focus on training and often found myself cutting my workouts short in order to finish a paper or study for an exam. I also had my hours cut at work, so affording everything that I would optimally need to compete has been tough as well! All of this mounded up to HUGE stress and it was a true test to see how I could handle it. How bad do I really want this? How bad do I REALLY want to compete at a National show? Although I had a rough start adjusting to the crazy schedule, I learned that if I want it bad enough I simply have to do whatever it takes to make it happen. I have to work with the time that I do have and make the most of it! Did I spend as much time prepping for Vancouver as I did Ironman? No. BUT I made the most of my time and that is what counts. I did what I could! So when the going gets tough...Real tough...Use this time to let your TRUE character shine! Be courageous and do what you can to still achieve your goals. It WILL get easier and when it does...It will feel SO good. That's where I'm at right now. Enjoying the fact that it has FINALLY gotten easier! WHoo! Makes the tough journey SO worth it!

Second off - I learned that God is truly so good and this was His way of showing me that I can't handle everything on my own. I do have an INSANE schedule and I just simply won't make it on my own. The Lord showed that I NEED to lean on Him because that is the only way that I will discover true strength to reach my dreams and accomplish everything that is on my plate. While I have always had faith in the Lord and trained for HIS glory, I have never had to rely on HIM for strength as much as I did over the past couple months and it was such an amazing experience. As many tears as I shed and as many nights that I spent endlessly frustrated with my work load, it was truly a blessing and it truly "stretched me" for the better. He has a reason for EVERYTHING and while this is a phrase that I've always believed "Everything happens for a reason", I was able to truly experience it and it was an amazing journey! So my lesson...He is there as a might strong tower ALWAYS and sometimes we go through tough situations as a reminder of His Grace and His Purpose for our lives!

So that's where I'm at. The last couple months were insane and looking back I am thankful for every single challenge that I endured! I'm now stronger than I was when the quarter started and I'm ready to challenge myself and grow stronger over the next couple months.

In the meantime I'm also going to be putting ALL of my attention on prep. I actually officially put ALL of my attention on prep as soon as I left campus today! My training session tonight was great! I had a lot of energy and my cardio was awesome as well! I felt like I couldn't stop and boy did that feel great! To be 1.5 weeks away from a show and feel that good...Gosh that is GREAT! So I'm off to watch some TV...what a concept for me! I haven't had a night to just do "whatever" in forever and I'm thoroughly excited!

Can't wait to kick off tomorrow strong! Chest and a couple cardio sessions! Gotta love it!

Stay Strong. Stay Focused. Let the Lord's Light SHINE!

Diane

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The 2nd competitor letter has gone out via email.  If you are a registered 2010 Emerald Cup competitor you should have received a confirmation email from us and 2 competitor letters via email from us.  Please contact us if you haven't.  If you haven't registered and you are planning on entering the 2010 Emerald Cup we encourage you to do so as soon as you can so you stay well informed.  Make sure to check back with this blog for updates to the show!

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I am addressing this because so many of you are calling and telling me the online registration won't let you enter both the open and the masters in your division, however some of you have sneaked through so you will be receiving a refund check in the mail.  At the Emerald Cup, or any Craig Productions event we only allow you to enter 1 division.  You need to choose whether you will be in the Open class or Master's class.  Yes at some shows you have competed at they have allowed you to do so.  This is purely a promoters decision.  Women have a unique situation in that they can enter a Bikini division, a Figure division, a Fitness division AND a Bodybuilding division if they so choose.  But they can't enter both the Master's and the Open division of those contests.  Why?  Because they are both sub-divisions of the same sport.  The key words are sub-divisions and sport.  Open & Masters are sub-divisions and Bodybuilding, Fitness, Figure & Bikini are sports. At the Emerald Cup for the men we only have the Emerald Cup Bodybuilding Open & Masters so men only have one choice.  You can also enter Mixed Pairs because it is considered a different sport.

At Craig Productions we do this because we feel it makes the show run much better and makes it more exciting.  Sure we would make more money because you would have to pay for 2 entries but that is not what we are about.  We are about running the best show that we possibly can and providing every athlete with the best competition experience that we possibly can!  So...you have to make a choice.

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America, the only thing I’ve got to say today is, “A bodybuilding precontest diet, at this point, is designed to make you LOOK good, not FEEL good!”  I’m definitely feeling low energy, and I know it’s gonna get a bit worse before it gets better.  With that said, I’m gonna jump right into the 30 biggest lies…enjoy!  Oh…and expect more from http://www.simplyshredded.com.  Haven’t read anything that’s new or revolutionary – it’s old information revisited, but it’s written in a good way.  I like their writing style.  Makes for easy reading.

7. The training programs that work best for pro bodybuilders work best for everyone.  You see it happen every day in gyms across the country.  Some bodybuilding neophyte will walk up to a gorilla-looking guy who looks like he’s King Kong’s descendent and ask him how he trains.  The biggest guy in the gym likely got that way from either taking a tremendous amount of drugs or by being genetically pre-dispositioned to get big.  These kinds of guys grow simply by smelling weights like the fat person who gains weight walking by Krispy Kreme.  Follow a horse home and you’ll likely find horse parents.  In reality, the guy in your gym who may be the best bodybuilder is the guy who has made the most progress and done the most to his physique using natural techniques.  He may still be a pencil necked-geek, but he also may have put on 40-50 pounds of lean body mass to get where he is, and that, in all probability, took some kind of knowledge, especially since the genetics weren’t there.  That person has learned to not overtrain, keeps his sets intense, yet to a minimum, and uses great form, technique, and concentration on both the concentric (active shortening of a muscle) and eccentric (active lengthening of a muscle) portion of each repetition.

In the old days before the science kicked in, many pros spent hours and hours doing innumerable sets.  Reminds me of the time Arnold and Franco took 400-500 lbs of weights down to a deserted area on the beach and squatted for several hours until they literally couldn’t stand (or so the story goes…).  Obviously this would by far surpass the average person’s recuperative abilities.  If average people followed the routines of most pro bodybuilders, they would, in essence, start to whittle down what muscle mass they did have or, at best, make only a tiny bit of progress after a couple of years.  So the morale of this story is, don’t try and run with the Rottweiler’s if you’re a little Chihuahua.  Let the big dogs play by themselves.

8. You can’t build muscle on a sub-maintenance calorie intake diet.  It may be a little harder, and it may require a little bit more know-how and a little bit more conscientious effort, but it can be done.  But it is a fine line to walk, and you’ve got to tread carefully.  The fact is, the obese state in human and animals is not universally correlated with absolute levels of caloric intake and neither is the accrual of lean body mass.  The ability to realize changes in lean/fat ratios is regulated by components of the autonomic nervous system working in concert with several endocrine hormones.  This is called ‘nutrient partitioning.  For example, certain beta-agonist drugs like clenbuterol increase meat production in cattle over 30% while simultaneously diminishing bodyfat levels without increasing their feed intake.  Other drugs can facilitate fat-burning and muscle building/prevention of muscle loss independent of energy intake.  In other words, certain drugs allow you to hold and even increase size as you diet down.

But drugs are not the only way to do this, however.  It’s true that a significant component of this mechanism is genetically linked (having “it” as far as genetics definitely helps…), but specific nutrients, in specific amounts, at specific times (or as I’ve always said, eating the right foods in the right amounts at the right times), when combined with an intense, effective training program, can markedly improve the lean/fat ratio of adult humans.  The research and science now supports the theory of post-exercise supplementation within an hour of training.  It also supports replenishing carbs and proteins after an intense cardio session due to not only the fat being oxidized (burned), but proteins and carbs at a higher level due to the increased intensity.  There’s lots of good supplements and supplement companies out there.  But there’s also a ton of crappy ones who sucker you out of your money through false and misleading advertising hype.  Know your company; know your supplements if you’re gonna use them. 

Well, that’s about it for tonight…gonna finish watching the game, eat one more meal, and then hit the sack.  Holla at’cha boi, America…peace!

The Dr.

David “Dr. Buff” Patterson

Personal Training Systems

“There Are No Shortcuts!”

 www.personaltrainingsystems.net 

  This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

 Mobile:  253.576.4859

Wishing DOESN'T make it come true!

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Alright guys, I need your help! My cardio playlists are getting stale and I need some new tunes to keep my cardio jacked up these next few weeks. What gets you moving and inspired??? I want your suggestions! I'm not picky - I like pretty much anything that will make me MOVE - not really into the twangy country thing - although I admit to lovin' me some Kenny Chesney now and then. ;)

Send me your suggestions PLEASE - you can post here in the comments or email me @ This e-mail address is being protected from spambots. You need JavaScript enabled to view it or send me your songs via Facebook.

I am DESPERATE for new tunes!!!

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America, here’s a great article I found on SimplyShredded.com.  I’ve written on this subject several times over the years.  Not to rain on anyone’s parade, but this is Fartlek training revisited.  HIIT (High Intensity Interval Training) is the new scientific name for cycling, spiking, interval training, and several other names.  I first heard of this type of training over 20 years ago, and I don’t know when it came into existence.  N-E-Whoo…the article is well-written, especially in light of the fact that we’re two weeks out from the Vancouver and 5 weeks from the EC.  Interval training has always been an excellent way to burn bodyfat.  But be forewarned, it’s a challenging way at least and downright brutal at best if you’re truly pushing to the degree recommended.  If you’re up for the challenge, give it a go…and be ready to sweat like you’ve never sweated before!  One more thing…don’t throw away the steady-state sessions just yet.  When you read the article you’ll see that they compare HIIT to low-moderate steady-state cardio at 60-75%.  I’ve always recommended higher intensity steady-state at 70-85% using the Karvonan formula (220-age-RHR X .70-.85 + RHR).  In other words, I use my resting heart rate as a guide to how hard I should do cardio as your RHR is an accurate indicator of your current fitness level.  The lower your resting, the harder and longer you can work.  I promise that this way will also get the heart rate elevated and you’ll be unable to hold a conversation if you’re pushing at your level.  So the choice is yours...HIIT or HISS (High-Intensity Steady-State).  Enjoy...

HIIT or Steady-State Cardio?  You Decide…

Less is more … except when it applies to things you really don’t enjoy, that is.

Take cardio, for example. How much cardio does it take to burn through that stubborn layer of fat lingering around your abdomen? Copious amounts–or at least that’s what it feels like at times, since the most pervasive methodology behind fat-burning involves seemingly interminable sessions of cardiovascular activity done at a sustained rate. Where cardio is concerned, the theory has always been more is more.

But all that’s about to change.

What would you say if we told you that the latest scientific research suggests shorter cardio sessions for crazy fat loss? How would you feel if you could actually end up burning more fat in the long run while holding on to more of your iron-wrought muscle? You can go ahead and smile–because it’s entirely true. High-intensity interval training, or HIIT, is on the fast track to becoming the standard for steady and sustained fat loss.  With HIIT, the workouts are shorter, yes, but you’ll actually be working harder than the guy on the treadmill next to you. HIIT is what it says–high-intensity–and the results are undeniable. If you’re used to wearing a heartrate monitor to judge the efficiency of your cardio, shelve it–you won’t need it. By cycling between bouts of all-out effort and short stretches of active recovery, a mirror will be all you need to gauge your progress.

Burning Debate

Bodybuilders and others have long used steady-state cardio, which involves low- to moderate-intensity exercise performed at 60%-70% of one’s maximum heart rate (MHR), to whittle away bodyfat. Trainers and other experts argue that since lower-intensity cardio exercise burns a higher percentage of fat for energy, slow and steady indeed wins the race. HIIT cardio, on the other hand, involves intervals of high-intensity exercise–at a rate near 90% MHR–followed by intervals of slower-paced active recovery. Anecdotal reports and early research on HIIT went against the steady-state establishment, claiming that it was the superior method of cardio for losing fat. And the exercise community, likely looking for a way to collectively limit its time on a conveyor belt, felt it was time for in-depth science to put an end to the developing debate. What they found, time after time, was that HIIT cardio was the best way to lose fat, despite the fact that it required less total time.

Studies

One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat.  The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.

Turn Up the HIIT

So what is it about HIIT cardio training that sends bodyfat to the great beyond? There are actually several reasons, but the first and perhaps most important involves its effect on your metabolism.  A 1996 study from Baylor College of Medicine (Houston) reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism. Why? Since HIIT is tougher on the body, it requires more energy (read: calories) to repair itself afterward. The previously mentioned 2001 East Tennessee State study found that test subjects in the HIIT program also burned nearly 100 more calories per day during the 24 hours after exercise. More recently, a study presented by Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.

What else the research confirms

Research also confirms that HIIT enhances the metabolic machinery in muscle cells that promotes fat-burning and blunts fat production. The Laval University study discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat-burning) than those in the steady-state exercise group. And a study published in a 2007 issue of the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation. Moreover, researchers from the Norwegian University of Science and Technology (Trondheim) reported that subjects with metabolic syndrome–a combination of medical disorders that increases one’s risk of cardiovascular disease and diabetes–who followed a 16-week HIIT program had a 100% greater decrease in the fat-producing enzyme fatty acid synthase compared to subjects who followed a program of continuous moderate-intensity exercise.

More great news

The bonus to all this research is discovering that shorter exercise sessions will allow you to hold on to more muscle. Pro physique competitors often have to walk a fine line between just enough and too much steady-state cardio because the usual prescription of 45-60 minutes, sometimes done twice a day precontest, can rob muscles of size and fullness. Short, hard bursts of cardio, on the other hand, will help you preserve your hard-earned muscle mass. To illustrate the point, think about the size of a marathon runner’s legs compared to a sprinter’s legs–the sprinter, whose entire training schedule revolves around HIIT, possesses significantly more muscular thighs. In the event you choose cycling as your primary method of HIIT cardio, you can actually add leg mass because of the increased recruitment of the growth-crazy, fast-twitch fibers in your thighs.  HIIT could be the only way to train for people looking to lose fat while adding and/or preserving muscle mass.

Rev It Up

No one enjoys doing cardio, but it’s a necessary component of reaching your physique goals. But that doesn’t mean it needs to be monotonous to be effective, and we’ve shown you the science to prove it. Turning up the heat on your workouts with HIIT will keep your gym time feeling productive while speeding up your fat oxidation–and in less time than you’d normally spend doing cardio.

If steady-state is the four-door sedan of cardio, HIIT is the Porsche–it’s sexier, and there’s enough under the hood to keep you blowing past the guy next to you.

Tips/Tricks

>> Time your HIIT sessions

Doing cardio after weights or in the morning on an empty stomach will burn the greatest amount of fat. During both of these times your body is slightly carb-depleted, making fat the primary fuel source for energy.

>> Preserve muscle

If you do cardio first thing in the morning, have a half-scoop of whey protein (about 10 grams) mixed in water or 6-10 grams of mixed amino acids before your session. This will help ensure that your body draws most of its energy from fat and these fast-digesting supplements instead of your muscle.

>> Supplement right

A fat-burning stack of caffeine and carnitine will enhance the amount of fat you burn during exercise. Take 200-400 mg of caffeine along with 1.5-3 grams of carnitine (in the form of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate) 30 minutes before your session.

>> Make it an uphill climb

Consider working hills into your HIIT cardio to add more detail to your hams and glutes. If you don’t have hills available, adjust the incline on a treadmill to simulate it. Be sure to drop the incline to level, or zero, during low-intensity intervals.

>> Get in and out

Limit HIIT cardio sessions to 20-30 minutes to maximize intensity while actually aiding muscle growth and preventing muscle loss.

>> Adjust for the lag

During intervals on a treadmill, there will be a slight lag time as the machine adjusts to the change in speed: By the time the treadmill is up to running speed, the fast interval portion is almost over. To keep your intensity high, begin the sprint portion of the interval when the machine has reached your target speed. You can do this by counting seconds once the target speed is reached, or by straddling the sides of the treadmill as it gets up to speed.

Making HIIT Work For You

Doing HIIT is easy enough.  You simply warm up for 3-5 minutes and then begin ramping up your speed and resistence for one minute followed by one minute of active rest, followed by a higher speed and resistence and another minute of active rest, and so on.  As you become more fit, you stay in your HIIT zone for longer, but the goal is to always keep the rest at one minute.  How long should you do this?  Well, some experts believe 20 minutes is enough, but I think that to get that competitive look you're probably looking at 30 minutes minimum.  If you do this right, you should end up with about 10-12 "spikes".  The mode of training (which type of cardio you use) isn’t as important as the method you use. Each sprint, whether on foot or a stationary cycle, an elliptical, or cardio piece of your choice, indicates an all-out effort. The active recovery intervals should be slow enough to get you ready for the next sprint, but not below your steady-state warm-up. Start using these workouts to fine-tune your fat-fighting machine.

David “Dr. Buff” Patterson

Personal Training Systems

“There Are No Shortcuts!”

 www.personaltrainingsystems.net 

  This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

 Mobile:  253.576.4859

Wishing DOESN'T make it come true!

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As I am sitting here eating my SF Popsicle, I'm doing my best to not lose my mind! I normally cut out artificial sweetners this close to a show, but I'm definitely really needing something to fight these stress-induced cravings that I'm having. I have my finals on Tuesday and my weekend has been EXTREMELY crazy and stressful. Let's just say I spent 2 hours studying at my house this morning after Church...then I spent a fabulous 5 hours at Starbucks doing MORE studying. Now I have officially "Given Up" for the night and will resume tomorrow. I figure that I could either stay up another few hours and study away OR get a good night of sleep and I'm definitely rooting for the sleep that my muscles need OH SO BADLY! Part of me is tempted to stay up late and study hard, yet I know that I'll be a miserable wreck tomorrow if I do not get my rest and that just won't work considering it is LEG DAY! Whoo!

So! Let's see where I'm at with prep..

My diet has been tough this weekend because I'm so stressed about school that I'm wanting to eat everything in sight. I'm the kind of person who wants to eat anything and everything when I'm stressed, so it has been a VERY challenging weekend. I hope that my appetite eases up a bit once I finish finals Tuesday afternoon because then my stress will be gone and I can focus on my passion: Competing and Training. I haven't been able to focus all my attention on training since school started, so I'm excited to really soak up the next couple weeks of Spring break and dive into my prep!

Yesterday I met up with the Snap Fitness girls to practice posing and it was great to see everyone. Since we're all on different work/school schedules, we haven't been able to train together as often! So it was great to spend time with them. Each girl on our team serves as an inspiration to me in their own way and it has been truly remarkable to witness their transformations over the past several months. Each of the girls look great and I'm excited to see them step on stage rockin' their strong and sculpted bodies! It's amazing how much progress can be made with several months of dedication and focus!

Whew so to be honest, my mind is buzzing like crazy right now and all I can think about are my exams on Tuesday...So instead of writing the rest of my jumbled thoughts down on here, I'm going to check back in with all of you on Tuesday evening when my mind is FREE ;)

So off to bed I go because I can't think of much else to write ;)

Stay Strong. Stay Focused. Let the Lord's Light SHINE!

Diane

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Sorry, folks, I know I write about this frequently, but it is hard for me not to get through this month, this season, without reflecting on the last year of my life. Incredible changes that are really hard for me to believe have happened. Honestly, there were many times (more often than not) that I never thought I'd be here. I truly never thought I would be able to make such a big change, especially with 4 kids in tow. But here I am, nearly a year later, happier than ever! Amazing changes and this sport has had so much to do with my internal transformation - which, has been just as great if not greater than my external transformation.

"Success means having the courage, the determination, and the will to become the person you believe you were meant to be." George Sheehan

Been making all my last minute plans for my trip down to Vancouver. A weekend away!!! WOO HOO! I was super excited to make my reservation at the Heathman - my first time in a hotel room all by my bad self since before I was married. I was considering doing the early morning thing on Saturday but decided it would be nice to get down there early and relax - kid free!!! Gonna do all those girly things we chics do before a show - get the nails filled, pedicure, waxing, etc. Rosaline Hampton is coloring my hair this week and I'm super excited about that - haven't had my hair colored since last March before the '09 Vancouver show. Look out, I'm getting GLAMIFIED! Rose is also doing my hair and makeup for both shows. If you're interested in getting hooked up with her, you can check out her website www.rosalinehampton.com or find her on Facebook - tell her Julie sent you! ;) And I'm still a tanning freak - I must be the tannest person in Bothell - which is fine, but it's kind of weird in the middle of March and I can't say that I just got back from Jamaica. (but I CAN pretend!)

Let's see - I GOT MY SUIT!!!! Christie Skelton is INCREDIBLE!!! This woman took my suit crisis and turned it into a miracle. She made me the most amazing suit that I absolutely adore! The blinging on it is sick! I am so excited to wear this suit. If you saw the pictures of my suit on my Facebook page, let me just tell you: The photo does not do this suit justice! It is un-freaking-believable. I felt like a princess...a badass princess with muscles! :) Thank you Christie for creating such an amazing suit for me - I got chills when I put it on - must be a winner!!!

Alrighty, so it's Sunday yet again - time to prep and get geared up for the week ahead. Now that we're so close to the show I have to make sure I do my morning cardio, so that means I'll be cranking out some steppin' at about 2:45am every morning this week. Ick! Just typing that is ICK! Getting the foods ready for the week and determining what changes I am going to make to my diet. Not much, just a little tweaking, I think.

I promised this dork at the gym that I would give him a shout out on my blog. So, Jason, the Gym Dork, here's your shout out! Now, we'll find out if he actually reads it. Your diet habits were impressive - perhaps we'll be seeing you compete in the Cup next spring?????

Keep training hard, the finish line is in sight! Have an AMAZING week!

~Julie~

Fearless, with cape in hand

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How quickly we forget the torture of contest week dieting. The last 3 days were, well, brutal. After feeling like a zombie most of Thursday I was happy to wake up yesterday morning to a day filled with glorious carbs. I was ravenous all day long...finish one meal and 30 minutes later I was starving again. Fortunately, my Costco trip was timely and I didn't feel guilty for taking those nice sample ladies up on their offers to try their toasted rye breads, oatmeal-craisin cookies, etc. Hey, it was just a SAMPLE, everybody relax!

The good news is that the depletion and carb up worked fabulously and now all I have to do is some minor tweaking and repeat in about 10 days for Vancouver. Along with some water manipulation, things should come in just as planned. I was thrilled that I got the green light for a little cheating last night. I don't want to rub it in or be the cause of anyone going off their diet so I won't tempt you with the tasty details of my cheat.

Today is back on the program. My metabolism is ramped up and I am really hungry. Eating every 2-2 1/2 hours today. I'm getting ready to hit the gym and do a heavy delt workout, along with some guns and abs. The one thing I really have to work on are these "mama abs". I might look good for having 4 kids, but to keep up with the younger figure girls, I gotta work extra hard to bring them in. ;)

I am looking forward to a fun, new and different back workout tomorrow morning...stay tuned for more info! :)

Two weeks from today...two weeks from right now...I'll be napping in my room at the Heathman in Vancouver...

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OK, TOO MUCH TO COVER SO I'LL DIG RIGHT IN. Five weeks left. WhooHoo! I'm rialin' and dialin'. Josh says I'm right on track and I can really see changes coming in pretty much every day know which is a blessing to my outlook and momentum. I'm at 800 reps of abs daily right now building 100 a week to 1000. I'm doing legs and delts 3 times weekly right now and HEAVY upper body and light legs to complete the sculpting I've been working on since the Ironman to bring it all together. With Elaine's and Tanji's weekly posing classes I feel like I can finally spread my lats for the first time ever and that will make all the difference in my quarter turns. I went to the mall today with hubby and wore my heels to get used to them and that was amusing. Sweats and clear plastic high heels. Elaine will tell you I probably looked a lot like some of Josh's old girlfriends-LOL. My diet continues to tighten up every week as we drop all carbs going into the final couple weeks up to the last week deplete/load. I'm eating mostly veggies and salads now for carbs while doing 2 hours a day of cardio. AUUGGGHHHH. But it's WAY better than the 3 hours a day I had to put in last year to catch up last minute after my car wreck. I've gott give mad props to Noelle at Max Muscle Bellevue for turning me onto the max before and after workout supps and the liquid multi vitamins as they are flat out really kicking my derriere! Thanks Noelle. Josh talked to Mark Mason today and we're setting up to do the RX Muscle training series on my preparation for the Emerald Cup so really excited about that. We're going to shoot at the Kirkland Gold's Gym.

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Hi! I wanted to share with everyone what my son created for me! As you might know, my son Jeffrey is a student at WSU. I spent some time visiting him this week and showed him my profile pictures that I have on my Facebook page. Jeffrey surprised me by creating this wonderful collage of my transformation. Thank you Jeffrey, you are awesome!

Today I have officially lost 65 pounds from my heaviest weight. Wow, that's like half a person! Lol! The first picture in this collage is by no means a picture of me at my heaviest weight. I never wanted my picture taken at the size I was. Now, I'm finally enjoying having my picture taken with my friends and family. I look back and am sad that I missed out on so many memories being recorded, in print or video, of the happy times in my life. However, it is what it is! I wasn't happy for many years in my life, and I neglected taking care of myself in the process. Now, I can say that I enjoy the way my body is feeling. I feel stronger both mentally and physically. Sure, I have aches and pains from working out that I didn't have when I was just plain lazy. During my training session with Dave last week, I talked with him about my knees really bothering me. I ice them all the time now. I'm not really sure why my knees hurt so much, it could be from lifting heavier than I ever have before. Whatever the reason, Dave was asking me if I was an athlete in my earlier days. I just laughed. Far from it! I didn't play any sports in school....unless partying was a sport! lol. Anyway, Dave said athletes are used to having something hurt on their body. It's just part of life. Well, honestly I don't like having my knees and elbows talking to me all the time, but I also know that I'm making progress, one day at a time! My knees remind me of the hard work I'm putting my muscles through, forcing them to grow bigger and stronger with each grueling workout.

Workouts are going great. Eating is going great. I'm focused. I'm lifting as hard as I can and seeing progress. More importantly, I feel so good that I'm finally doing what I always wanted to do. For so many years I wanted to get in shape, but never put forth the effort required. I guess I was just wishing it would happen magically. Haaaaa! The body is outside proof of the inside transformation. Not a day goes by that I don't feel better and better about myself. I now think of myself as a stronger person. That alone is worth all the pain and time involved to create change.

So many people say they don't have time to workout or eat healthy. I used to have that same thought process. Now, I look around at all the overweight people in the world and think to myself, how much time are they shorting themselves in the long run? Their lives are being cut short because of extra weight and the lack of cardiovascular fitness. I sometimes think to myself, WOW! I'm almost 47 years old and I'm finally getting it! No longer do I feel exercise and eating right is all just to look good. I need to keep my body as healthy as I can, so that I can enjoy life more throughly while I'm still alive, and possibly live longer. Of course looking fantastic is a great incentive as well! :)

Think On It:

If you think you don't have time to exercise and eat healthy, will you have time for illness or disease? Take care of the only body you have. Treat it right. Exercise, eat healthy and get plenty of rest. Listen to your body. It knows what it needs.

Bren

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So I'm absolutely pumped about the next couple weeks. It is so crazy how fast time flies by! I feel like I was JUST on here writing about the 2009 Ironman and now we're pretty much two weeks out from Vancouver.

So where am I at?

Well my work outs have been awesome! My energy levels are pretty high (at least for being this close to a show) and I'm still lifting some good weight! My leg day this on Monday was GREAT and I have to admit that I really worked my hammies because they are still sore and it is Friday!! I've been taking Glutamine like there is no tomorrow and I've been getting my rest, yet they are still needing some extra time to recover. I guess those Romanians got me good!

As far as cardio goes, I'm actually not doing as much as I have in the past! I'm doing about an hour in the AM and then 30-40 min post weights. Starting next week I might bump up my PM cardio, depending on what both Pete and John think! SO we'll see! Either way, my cardio has been great and it has been a great feeling to leave the gym every single day knowing that I put in 100% to get myself one step closer to my goal! ALTHOUGH..I am struggling with the fact that our computer with iTunes on it is broken and I'm seriously lacking some new music! I've been listening to the same tunes for over month now and I'm really starting to get tired of them! It is kind of funny how much music can motivate me when I'm doing cardio and I'm seriously lacking some of the music I need to PUMP IT UP! But no worries folks! I'm still hitting it hard...No excuses!

My diet has been amazing as well! I never realized how much I had been doing WRONG until I started working with John and Roxana! My whole diet is so much more balanced now and I feel SOOO much better than I have in the past! It is such a blessing that I have been able to work with nutritionists who provide a HEALTHY prep plan! There is no point in working hard to get in shape if I'm simply going to abuse my body with a crazy diet plan! So overall it is going awesome and I've never felt as healthy as I do now! Thank You LORD!!!

So that is it for now. I just have to get through Tuesday and I'll be WAYYY more relieved! I had one final, one presentation and one paper due yesterday...Phew! Then I simply have two BIG exams on Tuesday and I'm done with school until March 29th! Whoo! My Spring Break at school worked out perfectly with the show because I'll have the entire week before Vancouver off from school so that can I focus 100% of my attention on competing!

Alright people. Keep training hard and I cannot wait to see all of you competitors in a couple weeks! I've seen several competitors over the past month and everyone is looking fabulous! Keeping up with all of YOUR progress is inspiring me to push hard! SO thank you all for INSPIRING ME and I hope that I can do the same for you!

**Nobody who ever gave their best regretted it** --George Hallas

Give all of your focus, drive, determination, soul and energy into these next two weeks!

I can promise you all that I will be putting 100% into the next couple weeks so that no matter how I place, I'll be happy with the package I brought to the stage! Knowing that you truly gave every last bit of you to this prep is what will make you truly SHINE when you step on stage! SO go get it!

Stay Strong. Stay Focused. Let the Lord's Light SHINE!

Diane

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I tried to get here last night to post day 2’s Science Experiment, but the site was having some issues and I wasn’t able to stay awake long enough to wait it out. So, here I am at 5:45am on Friday. I slept in!!! It’s my day off and I was ordered to eat my oats (darn!) before doing my cardio today, so I got the luxury of sleeping in.

Yesterday, Day 2 Carb Depletion: the morning started off pretty okay. I was starving, so I put down 2 dozen egg whites for breakfast and a bunch of veggies! I am fortunate that I work with a bunch of crazy, young, energetic dudes that help to energize me when I’m really sluggish. I managed to get through my client training without falling asleep on the gym floor. Although, I did have to take a Starbucks and Seattle Sun Tan break mid-morning…nap & coffee.

By noon yesterday I was a complete zombie. Brain function was in the toilet and my head was feeling really foggy. I ate the only carbs I was allowed at that point, went to the gym and did my depletion training followed by 30 minutes on the elliptical. Being carb depleted, for me, is like being drunk. But not “fun drunk”…like drunk to the point all you’re really good for is sleeping. You know, like, end-of-the-night-drunk. Imagine how crappy it would be to train and do cardio in that state….take care of 4 kids in that state. Not cool. Not fun. I managed to make it through the day without killing anybody. Although I’m sure my kids will be super happy this morning to wake up to a carbing-up mom!!

Speaking of kids…mine seem to have this heightened sense of awareness of when I get really close to a competition. My girls are 3 ½, meaning, they’re totally potty trained. Funny how it should happen that as I get close to a show everybody starts peeing their pants at the gym (well, except me, of course!) And, being blessed with twins, as soon as I finish dealing with one potty disaster and get back to my workout, those daycare people are hunting me down again to come back to deal with the OTHER child who just peed her pants. And in my frustration all I can say is…SERIOUSLY??!! After I tend to business and get everyone back in dry pants I have to chant to myself as I head back to my workout…”I love my kids, I love my kids, I love my kids.” And I do, I truly do, it’s just a very frustrating experience.

The good news is that the carb depletion worked fabulously! The depletion workouts were INSANE!!!! It was a totally different way of depleting and I can tell you, it was VERY effective! Not fun, but very effective. The workout on Day 1 was manageable, but yesterday’s workout was extremely challenging to push through. I wanted to stop…over and over again, I wanted to stop, but I had to keep reminding myself that I had to squeeze out as much glycogen as possible. Then followed the lift with 30 minutes on the elliptical which felt like torture. I didn’t think I’d make it 5 minutes, but I did. I pushed myself minute by minute until I got to 10 minutes after 10 minutes I knew I could make it to 15, then 20...etc. I went back for another round of 45 on the step mill last night. It took BSN Atro-Phex, Max Muscle’s Body Effects, 400mg of caffeine tablets (this is not a commercial, I swear!! And I should note this is not my usual stack, either. This was called desperate for energy)

Okay, so, that brings us to Science Experiment, Day 3...CARB UP!!!! I just finished my first big bowl of oats and I could easily kill another bowl. I am counting the minutes until I get my next serving. Sleeping in, day off, CARBING UP…I think I have died and gone to heaven…but the kids will be up in an hour and reality will set back in. J I love my kids!

And one last thing…I *might* get clearance for a cheat meal tonight!!! I won’t rub it in and post the meal details.

~Julie~

Fearless, with cape in hand

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