12 weeks out
WHATS GOING ON
Today I officially make “12 weeks out”. For some reason most people assume this number is a standard and it’s enough time for everyone to get in show shape – but the truth is – it’s not the case. I actually started this prep 17 weeks out. At this point I have approximately 17#s I am guesstimating I need to lose.
Last prep my body was really stubborn and I really had a hard time dropping weight. I had wished my coach would have been more aggressive but she did not. This prep I’ll be more vocal if I don’t feel like I’ll come in as conditioned as I like.
I’m a tad concerned, but there is still time so I’m just following the program and allowing my body to catch up to what we are trying to do.
My ultimate goal is to earn my pro card. But this next competition my goal is just to bring a better package than last.
TRAINING
Training 6 days per week. I’ve integrated a new routine for the past 3 month and I swear I see the difference in my glutes and my measurements went up with scale weight remaining the same. I’m sampling it on one of my bikini gals to see if she gets the same results and if so…..I hit the jackpot after 8 years of trying to build this booty. One good thing about me is I am always open and willing to trying new and different things to see what works.
CARDIO
Currently at 5 days and 45 minutes. Not bad, but I’m assuming I’ll get to 2 a days closer to show cardio sucks.
Doing incline treadmill walking and one run/walk outdoors.
POSING
Designed a new posing practice structure for my clients and I’m benefiting from this tremendously. Found a technique to help stop bad habits with posing and adopt new movements so it sticks. Also, added vacuum drills into the structure as well as stage presence drills. I am so excited to complete this and can only foresee this being super beneficial for me. I practice 6 days a week.
STRETCHING
Designed a stretching regimen as well – 3 phases, soft tissue release, mobility, and static stretching. Just started so not sure how it’s working yet. I did take a before video for comparison. Goal is to loosen low back pain (from posing so much), loosen chronic glute tightness, I have hip pain so help with that and of course work on flexibility that will enhance posing angles.
VACUUMS
I do vacuums almost every morning – but I think I can be more focused and intentional with these
MINDSET
I’ve been working heavily in the area. Confidence, self worth, self belief, embodying the pro version of myself, affirmations, journaling, all of it. I can already tell a difference in my mindset and will see by the time I finish my season if this was beneficial. I really believe this is key.
STUFF
Before I used to think prep was the whole experience. And lifting was the most important. Now I know better. Off season is the most important if you need to grow and prep is just about maintaining muscle and losing the fat to show what you built in the off season. I now believe during prep, the most important things to focus on is your posing and mindset. (not saying cardio, diet, and training is not important, I’m just saying you follow your program in these areas and you truly focus on your posing and mindset during prep). I also didn’t fully dedicate stretching, but found this helps with recovery, full mobility to lift properly, and posing to the best of your physique.
STRUGGLES
I think if I had to name one thing I’m currently struggling with is consistent and focused vacuum practices….I’m going to create a program and incorporate into my programming so clients have this follow along video as well. I need to build this into my daily routine or make a checklist as I like the visual of completing things. Will work on that today and update you all later.
All in all, I’m excited and I’m pretty confident that I put in the work this off season to bring a better package and I’ve been dialed into my posing practices and feel I’ve improved there…..
MENTAL STRENGTH
Last comp – well every comp I get really down on myself. I start second guessing myself, feelings of not being good enough. I know the sport is subjective and you can’t control the outcome but not placing how I’d like plays a huge game with my mindset and self worth. This is why I’ve been really focused on building my mindset this time around. I want to go in feeling mentally strong and leave feeling just as strong. So far I’ve improved in this area of self belief, confidence, and self assurance – but time will tell come show day.