This Saturday marks the beginning of a new international event. The inaugural Bikini International will showcase some of the hottest, hardbody bikini competitors in the world. Get the skinny on the competition by visiting Bodybuilding.com. Can Sonia repeat her performance at the Olympia and take home the crown or will someone else?

Check out the Bikini International Preview here.

IFBB Figure Pro Teresa Anthony checks in with just a couple days left before she takes the Figure International stage.

It is 3 days until the Figure International and I am completely honored to finally be apart of such a wonderful show.  The last two days have been hectic with work, training/dieting and just overall preparing for the travel.  Packing for a trip I am not a fan of, I wish sometimes I could just get on the plane with my pocketbook and buy clothes, food and necessities when I arrive at my destinations.  Well wishful thinking but not practical on my part. This weekend I tried to help myself eliminate as much stress as possible, so I prepared the meals and did 85% of my clothes packing, but of course I am sure I will be adding more in the eleventh hour.  I tend to over pack and never really wear half of the clothes I bring on my trips…go figure!! Most of the ladies times are spent competing, working booths and photoshoots.  So in the past I have found myself wearing sweats most of the weekend, unless you go out on the town…and that I plan on doing.

As I sit and process in my mind that I will be competing in the AC, I think about how much hardwork it takes to get us here and that we have to physically and mentally tough to endure structure a discipline and structured lifestyle.  I have been competing since 2003 and every year I learn more and more about my as person and a competitor.  Striving for improvements is what has been driving me the last year and I am loving every moment of it.  Late at night when I can’t sleep and want to dip my spoon in peanut butter or almond butter, I tell myself, “the other competitors are not cheating.”  That has worked for me most of the time…but most of all it is was me asking God to take the cravings away is what got me through the diet this early in the season.  Don’t laugh….I am so serious.

All in all I am feeling great, inspired and ready to head to C-Bus.  I would like to wish all the competitors safe travels and let’s have a blast this weekend.  Peace out.

Teresa

Follow Teresa on twitter @FitTeresaNicole. Give her a shout and tell her you saw her on Hardbody.

IFBB Fitness Pro, Tina Durkin shares what the last few months have been like for her as she prepares for the Fitness International. Tina’s husband was deployed and she faced a few challenges along the way.

The Long Road to the Arnold 2011
By Tina Durkin

Last May when my husband told me he was being deployed to Afghanistan I just about lost it. We have been together almost 13 years and he had never gone overseas. I thought I was going to be sick. Not only the fact that my husband was going to a war zone, but the fact was I was going to be ALONE.  Some might say that a strong woman (like myself ) shouldn’t have any problems holding down the fort for awhile while the hubby is gone.  But, to be honest, my husband Matt is a angel. When they say that family is suppose to be a team and be there for each other, we really take that to heart! He has ALWAYS helped me prepare my meals, pack my lunches, help with laundry, and most of all take care of my little girl Evelyn.  Bottom line is that he makes my life easier.

So as you can imagine my life drastically changed in June. I had to take on many roles in my house:

1. Mom
2. Dad
3. IFBB Pro Fitness Athlete
4. PT at Golds
5. Fitness Instructor at WSC
6. Zumba Instructor at Fitness First
7. Carpool Mom
8. Taxi for my daughter

It truly seemed to never end.  You never realize how much your partner helps until you have to do it all yourself.  I would often drive over 100 miles a day and had many 12 hour days with at least 4 of those in the car (I live in DC).

Before he left, he stressed that he wanted me to keep my normal life as much as possible, meaning that I should still focus on competing and working.  I truly thought that was the right decision too.  So I decided to compete basically the whole time he was gone, to keep my mind occupied.  Although the Olympia prep was overwhelming, I made it thought! After that, Ft. Lauderdale was a little easier.  So now it brings me to the Arnold!!!

The week of the Ft. Lauderdale Pro, I was lifting shoulders (never miss a shoulder workout ) and the next day I could barely lift my arm over my head. I took Advil to get though the pain for the show but after I returned home it just got worse.  I made an appointment with the Sports Medicine clinic on base and they said I had “tendinitis” and gave me a cortisone shot and referred me to physical therapy.  They also suggested I stay off lifting for 2-3 weeks. Mind you, we are in the middle of December by this time. When I went to the PT, even after the 3 weeks, he said NO lifting.  Hmmmmm…. didn’t like that answer so in January I decided I would start seeing my chiropractor that specializes in ART (Active Release Tech).

Because of that injury, I basically didn’t lift (at all) for about 6 weeks. I did the normal light cardio but nothing crazy.  So 9 weeks from the Arnold, I started my diet and working out again.  That shoulder just didn’t want to heal.  I was going to the Chiropractor 1-2 times a weeks and I just couldn’t pick up more than 5 bls over my head. I was a disaster.  I remember going to Mike’s (Davies) to train one weekend and he was like “what the h*** happened with your a**”….not really what you want to hear from your trainer.

I really felt that my workouts were not at the intensity that they need to be to get ready for a show.  I wasn’t seeing many results and I really started to doubt myself.  I actually waited until the last possible minute to send in my contract just in case my shoulder did not heal.

After starting to feel better, my chiropractor thought I could trying lifting normal again. So of course, I pick up my weights and did a killer workout the next day. OHHHHH, it felt good. Unfortunately, the next day, I couldn’t move my arm AGAIN… UGHHHHHH.  I went back to the chirpactor that week, and he said that maybe my body just needed a break.  Knowing that I’m an athlete, he knew that really wasn’t an option for me. But I put my head down and said “maybe your right….I’m not sure I can do this anymore”. I just wondered if I needed to make the decision to pull out… at what point? It was the last week in January, so I told him I’d give it until the end of the week, if he couldn’t fix me, I’d take a break. I guess the lord heard my prayers because be the end of the week the pain had gotten less and less.  Now, I was not pain free but good enough to move forward. Finally things were looking up.

Now it’s Feb 1ish,my hubby is SUPPOSE to be coming home, and to be honest, I have not stressed ONE time about the Arnold. Even during the whole shoulder issue. All I cared about is Matt coming home. I’s like all my emotions where tied up in the home coming of my BEST FRIEND.  Nothing else mattered. He finally told me that he was coming home Feb 6. Oh thank god!  Feb 6 came and went. The flights where just not coming, I had to wait another week.  My heart sank.

Finally Feb 13th, a flight from Germany to BWI landed at about 3:30pm.  At that point, nothing else matter. He was home! It was like a weight was lifted from my shouldered. I can honestly say I’ve never been happier.

During this journey, I’ve realized that family is the most important thing you will ever have. None of my success would be possible without the help of my family. Getting ready for a show is never a one man show though. There is always an entourage of people that contribute, like my trainer (Mike Davies), my gymnastics coach at Youth Sports, my choreographer and friend (IFBB Pro Nicole Duncan), my suit maker (Maggie Blanchard), my music guy, the PT, the chiropractor….I mean the list could go on and on. So, in my family we do this together. Evelyn goes to routine practice with me EVERY time. Matt helps with the food prep. Then I actually do the workouts….haha

Only days away from the Arnold, I’m actually feeling great.  My body finally did whats its suppose to do, my routine game together quite nicely, and my FAMILY will be there to support me. I am so excited to share this experience with them. I love competing but I love my FAMILY more… alleluia…we are together again!!!!!

Thanks! See ya in Columbus!

Tina Durkin, CPT
www.tinadurkinfitness.com

Current Muscle & Fitness Hers cover girl Justine Munro updates us one last time before the Bikini International. She’s been camping out in Florida for a few days. Read why she’s migrated south for the winter.

The countdown is on and the Arnold Classic is just days away. I can’t believe that I will be in Ohio within 72 hours!!! There is a part of me that is a little nervous, but deep inside I am so excited!

The last two weeks have been absolutely amazing! The past ten days I have spent in Florida with my team ” Team Bombshell”. It was the best decision I have ever made, as it has brought me closer to my dream.

I read this statement, “coaching with a professional coach, is the practice of supporting an individual through the process of achieving a specific personal or professional result”. My coaches Shannon and Rob have been amazing and have provided me with unconditional support. They pushed me to step up when I needed to step up and they encouraged me the entire way. Working with my entire Bombshell sista’s has motivated me as well and made me even more proud of being on such a great team of amazing individuals. This past week I had the chance of getting to know Jessica Jesse—She is a great person. We did everything together; cardio, training and even shopping! She is truly my partner in crime! (Love you girl xo)

I never realized how important it is to be part of a team. We go through good and bad times, happy and sad times, but always pulling together and staying strong. I have learned a great deal about myself; my strengths, my weaknesses and at times pushing me to my limit. But, what makes me feel good inside is knowing that no matter what, they accept me for who I am, understand the journey that I have chosen and continue to support me along the way. Thank you to Team Bombshell for everything! Love you lots!

Finally, I am honored to be on the front cover of Muscle Fitness and Hers Magazine for the March/April. Thank you to everyone for believing in me and allowing me to represent such a great magazine. I am truly honored and will make you proud!

Along every journey you meet a number of amazing people and at times must face a number of difficult situations and/or decisions that one must make. But I must say, my journey has been truly a great experience and I owe this to everyone who has traveled along with me. Thank you!

If I don’t get the chance to write again before the Arnold, “Good luck everyone! Thanks for a great journey!”

Justine
xo

“Success is a journey, not a destination”- Ben Sweetland

Become a fan of Justine on her Facebook page and tell her hello from Hardbody!

The reigning Figure International champ, Nicole Wilkins provides her final update before her title defense. She talks about her mindset and how it’s changed leading into this event.

Four days left. After nine years and over 20 contests, I consider this year’s Figure International the most important competition of my career. It’s one thing to win the title, it’s another to keep it. It’s funny, if you told me when I started competing that I would someday finish second at the most prestigious contest in the world, I would have been ecstatic. But your mindset changes when you win, and not keeping the Figure Olympia title was the toughest loss of my career. I know I don’t want to feel that way again, so I’m doing everything in my power to be the best I’ve ever been in Columbus.

The final two weeks are all about the final preparations – hair, wax, nails, cooking and measuring food, packing etc. I am getting really anxious, excited and of course a little nervous. I have been really enjoying my preparation for this show. I’ve been having a lot of fun with my training, spending time with great friends and family, resting more than ever in my life and just really listening to my body.

I will train Monday- Wednesday morning this week, drive in to Columbus on Wednesday night and then rest Thursday before the competition on Friday morning. I love being able to drive to this contest – I can just throw everything in the back of my car and don’t have to worry about anyone telling me I have too many bags, or my bag is over 50 pounds!

My knees are good considering I have been doing a TON of incline sprints and my back is healthy thanks to bi weekly massages and weekly chiro appointments. My suit is beautiful (thank you Maggie) and I have been practicing my posing daily. No matter what, I know that I put in 110% into this prep and I am ready to show it off!

Last week I held my annual seminar for NPC fitness, figure and bikini competitors. There was a great turnout- 29 girls trucked it through the snow storm to make it I am so inspired by you women (and men of course) who juggle family, full time jobs, and still make time to eat healthy, cook and train regularly. It all starts with the mind- you have to really WANT it. You have to make the time. You can’t let excuses allow you to keep from reaching your goals. It isn’t easy, in fact, getting and staying in shape is one of the things in this life that has no shortcut.

It takes consistency, determination and belief in yourself that you CAN and WILL do this, whether you’re trying to lose 10 pounds to look good in a bikini , get in shape for your first contest or (hopefully) defend the Figure International title. Being around positive people is so contagious!

Over the weekend (Saturday and Sunday) stop by the MetRX booth and say hi!!

I wish all Arnold competitors my absolute best! Safe travels!

See you soon!
Nicole

 

Check out Nicole’s Facebook Fan Page page and twitter @NicoleMWilkins. Visit nicolewilkins.com to learn more about the defending champ.

IFBB Bikini Pro Ali Rosen shares her thoughts days out from the Bikini International. Her blog helps us all remember the big picture and what’s important in life.

For the past two weeks, I have come to realize so much about my journey to the Bikini International and how competing has helped me appreciate and realize all the blessings I have in my life. I’m approaching the final few days and feel overwhelmed with so many emotions. Feelings of elation, gratitude, pride and determination are just some of the many from my extensive list of emotions.

These feelings brought me back to a time when everything I had known and strived for came to a brief stop: The off season. After Olympia, I picked up a new book titled ‘The Four Agreements’ by Don Miguel Ruiz, which at that time played a very important role in my life. Coming from a very strenuous season full of hard work, traveling and full out discipline I needed something to center me, to bring some balance into my life. All I’d known was EAT SLEEP TRAIN repeat. I got so used to that regimen that when it was over I felt lost (personally) and very out of touch with the support system I had chosen to surround myself with. This book helped me appreciate my self, my loved ones, and my purpose at that very moment.

I bring this up because yet again I have realized how important it is to show gratitude and appreciation for the ones who take the most beating throughout my competition prep: My family and closet friends. It is so easy to forget how your behavior during prep can affect those around you. I can get so caught up in my routine that I literally turn into a machine. It wasn’t until 3 weeks ago (my 3 week mark) that I had to stop and smell the roses. After some good solid cry(s), self talk(s) and constructive criticism from the ones I love, I came to realize that part of my journey and growing within the sport is to be able to be aware. Awareness in ones self, actions, feelings, training and most importantly your support system are the key ingredients to my contest prep. At that moment I went to my bookshelf picked up my extra copy of The Four Agreements and re-read inspiring parts. One of which states, “Always be your best,” which is defined as: “Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best and you will avoid self-judgment, self-abuse and regret.” The other line that stuck with me is, “be impeccable with your word.” Being impeccable with ones words was defined as: “Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.”

Being aware of my actions and behavior was one thing, but changing the way I was being perceived was another. On the inside I was so proud of myself for reaching my goals for the Bikini International. I was so happy to be a part of a wonderful team, to have loving parents who give all their support and great friends who listen for endless hours about any and everything prep related. But on the outside, there were moments that the machine took over and changed my support systems view of my love for the sport. Once I started to become aware of how my actions and behavior needed to change, it became easy to “just do it.” Awareness of my attitude and subsequent actions allowed for me to naturally correct and re-direct my energy else where. I was able to embrace the not so great moments and cherish the amazing ones every day thereafter. I have come realize how important it is to include my support system throughout my journey and how together we make a great team

Coming into my final week, I would like to send a big ‘THANK YOU’ to my support system: My parents, my closest friends, my coaches and my fans, thank you for helping me be the best ME!

Train Hard & Stay Positive
Ali

The Four Agreements is one of my favorite books. Those of you who have been visitors of this site might recall mentioning it a few years ago. It’s a book that is worth picking up every few months. Thanks for the reminder Ali! Here are the four agreements the author mentions, if you haven’t read the book it’s worth a read.

1. Be Impeccable With Your Word
Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

2. Don’t Take Anything Personally
Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

3. Don’t Make Assumptions
Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

4. Always Do Your Best
Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

IFBB Bikini Pro Shelsea Montes is in the final stages of her Bikini International prep. What’s up with the pint sized Puerto Rican? Read how she “embraces the grind” as she heads to Columbus.

So I’m less than 1 week out from the Bikini International… O-M- to that G!!! I can’t believe its already here! I remember 7 weeks ago and having the chat with Adela on the brutal stairmaster about how I wished the competition was already here. And now, here is the last week. My husband and I adopted a quote for the last week that can apply to any journey we go through, “embrace the grind”. Right now this means enjoying the last week of hard work before The Arnold. He is currently opening another business in a different city and I am training for one of the biggest shows of my career. Life is busy for us right now.

With so much piling up, it becomes easy to forget about how blessed we are to have these opportunities. We focus on how difficult things can seem and how much is on our plate, when there are so many out there that wish they had SOMETHING on theirs. This week was pivotal because I decided to turn it all around! Typically, the week before a contest I close myself off from 99.9999% of my ordinary life. I eat. I train. I relax (which sometimes means stress more).

This time around I decided to really enjoy the final week. I entered my husband and myself in a fitness fashion show that is raising money for Susan G Komen, made myself a slower work schedule, and I am getting pampered this whole week. I’m sure you’ve all heard (or if you haven’t you will, hehe) my newest slogan, “if you don’t grind, you don’t shine”. So after all the hard work, it’s time to treat myself!

I hope that I can influence some of you competitors to “embrace the grind” this week. Not only am I going to enjoy this week, but after the show I will too! I can’t stop thinking about my almond joy. Remember to always find the way to enjoy yourself and no matter what, you will shine

- Seashel

P.S. Don’t forget to read my 2nd hardbody blog if you need a packing list and C-BUS IS COLD!!!

P.S. squared… Who’s running the 5k the next morning…..I AM!!!!! Anyone brave enough to join? We can all run as Team Hardbody yay!

Follow Shelsea on Twitter @seashelmontes. If you’re as crazy as Shelsea and plan to run the 5k on Sunday, let us know.

Nicole Duncan is just days away from the Fitness International in Columbus, Ohio. The high fly’n pro shares her latest confessions and through it all the most important message to all… REMEMBER TO HAVE FUN!

It’s under a week left to the show and I am as excited as ever. It’s not because I have the perfect physique, cause I don’t. It’s not because I have my routine completed, cause I don’t. It’s not because I know I’m going to win – probably won’t. It’s because I have the best, most terrific people and support group around. My family, friends, trainer and support team are the absolute best people ever. Through it all, they have 100% confidence that I can pull this crap off. It amazes me how life can scoop in and shake things up, but in the end everything still falls right into place. I’m banking on that at this year’s show. I’m still sick. My music is still incomplete. Routine is being choreographed TODAY by me. I haven’t run anything full out. I practiced posing for the first time since last show TODAY. Each time I mention these things to my peeps, they look at me and say, “Big deal, you will be fine.” So I have chosen to take that approach. I’m eating my meals, taking my vitamins, drinking the water and taking things one hour at a time, because I will be fine. I am going to have the time of my life like I always do!

I just got an email from my trainer, the Mike Davies, which basically said that he has a lot of people in the show, send your travel and contact info, see me on Wednesday for posing if you can and REMEMBER NOT TO STRESS BECAUSE THIS IS SUPPOSED TO BE FUN. Why, as competitors, do we always forget that? Competing can and will be fun if you let it. We take ourselves too seriously sometimes.

In the IFBB we have developed an extended family. We only get to see each other a few times a year but boy do we have fun when we get together. I can’t say enough about the support that I’ve gotten from some of my closest IFBB buds. I’ll get to see Tina again who just welcomed home her husband Matt after missing him from 8 months while he was serving our country in Afganistan. Talk about true perseverance. I am so looking forward to getting a big ole’ hug from Alicia who has been my BBM inspirational buddy and has sent prayers and checked on me throughout this prep. I am sure we will be having our girl scout cookie and ice cream party somewhere after the event. I can’t wait to see Adela, a true mama to us all. I love her energy and was so lifted when she took the time to reach out to me when I was having a really hard time. It means a lot to me that she actually called to make sure I was doing well. And what would I do without IFBB Pro Maggie Keaveny (formerly Blanchard), she has been making my suits since I hit the pro stage. For this show, she contacted ME to get the ball rolling on my suit color choice and design. It’s been 4 years that she has been coming through for me as a sponsor and we all know how pricey suits are! I also can’t wait Laticia Wilder, who has a work ethic like no other; Theresa Anthony, miss comeback queen and sweet tweeter; and Jessica Paxson who just balances everything with grace and a level head. The fitness girls are going to rock and I can’t wait to see Erin, Myriam, Bethany and Tanji whip out some amazing routines. We truly get to have a blast back stage at what we work so hard to do.

So, mom, dad, Mike, Deb, the Situation, Mag, JanTana, Paula, Wanda, Monet, Marquesha, my clients, entire family, co-workers & friends, this one’s for you! Thanks Isaac!

Follow Nicole on her twitter @fitnicinc.

IFBB Bikini Pro, Ali Rosen updates us on her Bikini International prep. In this installment she discusses the joys of her cheat meal, which she has renamed her “Happy Meal”. Check out the recipes Ali followed to create a little happiness in her prep.

There seems to be one night of the week that tends to be filled with angst, enthusiasm, joy and possibly guilt…I’m referring to what I call my “cheat meal.” When I first started competing, ALL I would think about was food! I couldn’t wait for my one and only night to go off my diet and enjoy what I had sacrificed: Tasty, yummy food. As I have grown within the sport I have had to change my outlook on numerous sacrifices. With this change of outlook, I came to realize that my cheat meal should not be something I can’t stop planning and talking about, rather it should be enjoyable and carefree. It seemed like as the days got closer to this night, I would think of it as my “last supper.” I would obsess over ALL the goodies I wanted and knew I shouldn’t have, leaving me to feel even more deprived. I have come to a healthy point where I found a great solution to this persistent problem: Cooking my own cheat meals. Since I love to cook and it has been something I had to put aside during competing, I decided to try cooking my own cheat meal. It turned out to be enjoyable, guilt free and brought some peace into my hectic schedule. It was something I could virtually do with any one of my friends and even host a dinner at my place.

I have always said I wanted to cook my own cheat meal, but in the past was too tired or thought of it making me more hungry and agitated. During my Arnold prep, my cheat meal was one thing I set out to change. For the majority of the past 7 weeks of dieting I have cooked my own cheat meals, which I have pleasantly renamed my Happy Meal. Since I moved closer to my family, it is something I do with my mom. My passion for nutrition stemmed from loving to cook healthy and it was my mom that inspired my love for cooking.

Ali and her momma cook’n up some happiness together.

My typical Saturday consists of cardio, a nice massage with my mom, grilling my food for the following week and prepping my Happy Meal. I try to make my Saturdays as enjoyable as can be. I will try and do things different than my routine of the week: Renting or seeing a movie, taking a relaxing walk on the beach, playing with my new puppies, reading outside near the pool etc. I do things that will constantly instill feelings of relaxation and joy. I honestly can say that it pulls me through my week because I am looking forward to the one day where I can be relaxed and do something off my routine from the week. Psychologically, I have found that cooking my cheat meals prohibits excessive snacking and eating. I am conscious of what is in my food and I prefer this to eating out where I second guess every plate set down before me. My Happy Meal consists of a complex carbohydrate, protein, fat and a veggie. I will cook and use ingredients that aren’t commonly found in my diet, to ensure my cheat has its ultimate affect: To shock my body!

Last week I tried three recipes that were new to me: A Frittata with sweet potato hash browns and homemade yogurt! It was a fun, enjoyable day of cooking and, quite frankly didn’t consist of hours in the kitchen prepping and cooking, another key tip. I will make recipes that don’t expend too much energy as it is my one-day to chill. Last weekend, my grandmother popped in and it turned out to be a great girl’s night! I will share with you these recipes and I hope they will help anyone trying to eat clean or dieting competitors. Other great resources for clean, quick recipes I find in a great magazine called Clean Eating and Muscle & Fitness HERS online or magazine. Both magazines can be found at Barnes and Noble.

Until next week, Eat Clean, Train Hard & Stay Positive!

Frittata Recipe
Serves about 6
- 3 whole eggs
- about 1.5 cups egg whites (I eyed it out to cover pan)
- about 6 oz of Filet (pre cooked)
- handfuls of spinach
- half a large tomato
- _ of chopped onion
- 4 slices Canadian Bacon
- Non-fat or Low fat cheese (optional)

How to Cook:
Pre heat oven to 350, in an oven safe skillet sate onions with Coconut Oil (or any oil with a medium to high burn rate). Add Spinach, sauté together, add cheese Bacon and Filet. Add mixture of beaten eggs and egg whites and place in the oven for 10-15 min. Once it looks just about done set oven to broil for 2 mins max to brown the top. Cut and Serve.

Sweet Potato Hash Browns
Serves 4
- 3 cloves garlic chopped
- 4 sweet potatoes shredded in food processor
- Coconut oil or Non-stick Spray

How to Cook:
In a pan sauté chopped garlic in oil, add shredded sweet potatoes and cook until crispy or desired texture.

Homemade Yogurt:
Ingredients:
- Organic Milk- I used Whole Foods Brand 365 2% Vitamin D enriched Milk
- A pot
- A yogurt maker (it incubates the yogurt for the night), You can get one at Bed, Bath & Beyond.
- Thermometer
- 1- 2 tbl spoons Plain yogurt

How to Cook
- Bring _ a gallon of milk to boil exactly 185 degrees. Stirring frequently as to make sure to milk doesn’t burn and heats evenly.
- Take it off the stove and let it cool to exactly 110 degrees.
- Once cooled add in the 2 tbl spoons of plain yogurt
- Place inside yogurt maker and let incubate for at least 7 hours.
- After seven hours put in Tupperware or empty yogurt container and stir to break up the curds and whey. Place in the back of the refrigerator (coldest part) for another 8 hours
- If you want more detailed instructions and another way to accomplish this without a yogurt maker go to www.makeyourownyogurt.com.
- Once finished stir and add in fresh fruit, granola, honey or whatever you desire.

Learn more about Ali on her Facebook Fan page and follow her on Twitter @ALISONPROSEN.

IFBB Figure Pro Teresa Anthony shares an update with three weeks to go until the 2011 Figure International. This time around she shares why she changes up her routine, shoes and more. Check it out!

It is just about 3 weeks to the Arnold and I am starting to get super excited but anxious at the same time. My diet and training seems to be going well but like every other competitor I have my hungry moments, which seems to get more frequent the closer I get to the show. But hey I think that is just part of the discipline of the contest prep and finding that inner strength to ignore the cravings. The winter weather has also been a challenge, there are mornings that it is tough to get out of the bed and head to the gym. My biggest goal at this time is to stay focus and not let this factors interrupt my prep.

Change#1:
There are times in the competition prep that I find myself getting bored with my routine and needing to change things up a bit. When I say changing up a bit, it can be from changing the days you train a bodyparts, incorporating more plyometrics, maybe adding some power-lifting move within daily weight training, or even changing up your cardio of choice. I also find myself working out at different gyms to break the monotony of my daily routine. Recently, I decided to try different something different for my leg training. Over the years and I have heard time and time again that I need to work on legs, more quad sweep, etc. So noted. In the effort to make improvements to my legs, I started training with wrestling type shoes, which are ugly, flat but I did find they assisted me in focusing more on my form and range of motion during my reps. I definitely noticed the difference, I was able to go deeper on squats and leg press and I felt more tension on the quads while training. Recently, I noticed many folks in the gym have been wearing these five finger shoes (which looked weird to me initially), therefore, I went out to purchase a pair for leg day. Five Fingers are shoes. Or slippers. Or socks with flexible Vibram rubber soles on the bottom. They have five toe cutouts and absolutely no arch support or traditional foam padding in the soles. I have been wearing them for 2 weeks and so far I used them for front squats, lunges, leg presses, hack squats, deadlifts, cardio on the stepmill and stairmaster and even for going the grocery store. I can say I am truly satisfied with the purchase and I have been getting the best quad pump with this shoes.

Change #2:
In efforts of continuing my changing in routine, I have been also started rope climbing. My gym installed two ropes hanging from the ceiling and I have incorporated the rope climbing into my back and arms workout. My weekly back routines consisted of the typical back exercises such as pull ups, dumbbell rows, pulldowns, etc., however, I have incorporated the rope climbing in between some of my sets and this way I am constantly shocking the muscle. Here is my an example of my back training:

1. unassisted pull-ups (3 sets, 10 reps)
2. cable pull downs (3 sets, 12 reps); then Rope climb to the top
3. dumbbell rows (3 sets, 12 reps); Rope climb
4. dumbbell pullover (3 sets, 15 reps); Rope climb

*As a disclaimer, it might be a good idea to wear gloves for the rope climb!

Change #3:
One of the biggest adjustment I have been working on is my attitude and confidence in my physique. For many years I have had a complex about being skinny and not having the body to match up with the Pros. Well, towards the end of last competition season I made up my mind that I have to embrace what God gave me and just keep working towards making improvements. While I might never completely have the bod I desire, I am still a work in progress and striving the to best of me this season. After all….skinny is not that bad.

Until next time folks… peace out!

Teresa

Follow Teresa on twitter @FitTeresaNicole. Give her a shout and tell her you saw her on Hardbody.

One of the top contenders for next month’s Fitness International, Trish Warren updates us with 3 weeks to go. What’s the Texas Hardbody been up to? Check out her latest blog as she talks about improvising with in-climate weather.

Well 9 weeks down and 3 to go, boy how time flies!  The past two weeks have been spent shoveling ice and snow, yes Dallas Texas actually had a crazy winter spell!  With freeways shut down, I had to create a training facility at my home!  I have stuck to my plan since the ’09 Olympia and still train with my own body weight so the whole train at home actually worked in my favor.  I was able to do everything I needed to do in my garage, and cleared a space in my dining room for routine practice!  The surfaces were not very giving on my joints but I managed to get in every workout!  I was a little leary of how my routine session would go today since I haven’t been able to perform the entire thing in quite a few days!  Let’s just say I was pleasantly surprised and nailed it 3 times in a row!  I hope it’s as easy come March 4th, but only time will tell!

Until Next Time
Love Life and God Bless!
Trish Warren

Snowing at the Warren Cabin.

Snowing outside the Warren residence in Dallas, Texas.

If you’re attending the Arnold Sports Festival can meet Trish at the Gaspari Nutrition booth.

Canada’s lone representative in the Bikini International shares a bit more about herself and what her day is like. She offers some tips to parents and how to make things work in a busy schedule. Check out what Justine Munro has to say.

Hello Again!

I wanted to start off by thanking Hardbody.com for selecting me along with the other beautiful ladies to participate in writing weekly blogs for this website! Taking the time to put my thoughts on paper has been a great experience.

The Arnold is is less than four weeks away…I am getting more excited, a bit anxious and yes… NERVOUS too!

Often I get asked, “Do you get nervous before a show?” Like anyone else…absolutely I do!

One thing about myself I have learned over the years is that, I am “worry wart”! I like to plan everything in advance, making sure I have everything prepared right down to the very little detail. I drive myself insane at times, but it’s just the way I am I guess. Once I have all my travel plans ready, my suits determined, my schedule figured out and my personal effects in place…I feel much better and worry less and can keep my FULL focus on my training/diet.

For many of you who don’t know me very well, this is a little about me:

I am passionate about the development of children and have been in childcare for the past 5 years. I live in Oakville, Ontario, Canada. I work with children mainly from infant up until 13 years of age. I truly believe that it is important that children grow up feeling good about who they are and have the confidence in themselves to do whatever they inspire to become. Self-esteem is what makes the world go around and its starts from within one-self. I take what I do very seriously and know that I am making a difference with the children I work with, not only their social skills and in their intellectual abilities, but in their physical development and their personal values. I love what I do. I don’t look at it as a job, but an opportunity to make a difference in someone else’s life. The most fascinating discovery for me is that working with children has made me a better person. I learn from them all the time.

I have been blessed to work with a number of great families. Although they are all different in their own way, this has made it a more exciting journey for me. Often I am considered “a big sister” which I like, as I am the baby in my own family. There is nothing more satisfying than assisting a child develop and then watch them grow and develop and become a good person.It makes me proud!

My day starts at 5:45AM every day and I typically get home around 7-8PM. In between these hours I never stop. I am always planning and organizing events, preparing meals and providing a lot of TLC! (tender loving care) to others but that’s what I do! I give a great deal of credit to parents—how do they find time to plan their day and then plan for the children etc?

One comment I often hear from parents is how they struggle to find time for themselves. By the time they get home from working all day, they feel guilty to take some time for themselves, whether it is go to a gym and/or setting a routine around eating healthy by making specific meals, the reality is they are tired by the time they get home from work and feel guilty if they don’t give the children the attention they need.

Having the opportunity to observe a number of families and talk with many mothers…(and fathers too), here are a few suggestions that may help:

1. Put “YOU” higher on the list of things to do! Call it a little ‘ME TIME’ but you need to give yourself some time each day. Whether it be first thing in the morning or later in the evening….make a promise to yourself to put YOU AS #1. It could be just taking a bath, reading a book, doing your nails or even maybe even your hair…whatever it is, it’s only about YOU. You will feel better inside, but outside too.

2. Make a commitment to yourself that you want to eat better! Feeling better about yourself starts by eating healthy foods. You have full control over the food you eat. Eating healthy doesn’t mean starving yourself. It actually means eating more food, more often through out the day—but the right foods! Planning your food meals every day will result in your entire family eating healthier as well. This is a good thing! I bought a crock pot! It is one of my best friends now. When I leave in the morning, I prepare my meal (it takes only minutes) and when I get home, it’s sitting there waiting for me fully cooked and it smells so good too! All left over food becomes my meals for the next day. Just an idea.

3. If you don’t have time for the gym, that’s okay! Don’t feel guilty! There are many activities that you can do with the kids that will give you the physical exercise that you need. Take the kids to the park, for a walk, play a ball game, go tobogganing —kids have a ton of energy and it needs to be released, so go crazy with your kids, make exercising fun and part of your daily routine without realizing it. You could even buy a DVD on exercising and have the kids do it with you. Be crazy together. They would have a ton of fun and more importantly, they would be doing it with you.

4. Spend time with those that matter most in your life. Sometimes we all get so caught up in our lives with our busy routines, scheduled activities that we forget about spending some down time together just doing nothing. When I take the time with the kids I care for, I am always amazed about what they have to say. We sometimes share stories, but often they express themselves about how they feel about something. These moments are precious and need to captured. As I said at the beginning, I am learning all the time from those around me.

These are only a few suggestions for you to consider. I salute all of you parents out there…I really do! You are always thinking of everyone else around you, but yourself. But you need to put yourself higher on the list and if you do so, you will find that you will feel better and perform better too!

I can only hope that when I am a parent I could be half as good as you are! There is no written rule book on being a parent—but if there were, I would highly recommend that putting “ME TIME” is part of it. You deserve it! Have a great one!

Justine Munro

Become a fan of Justine on her Facebook page and tell her hello from Hardbody!

Nicole Nagrani shares four of her top tips to fighting off cravings. Check out what the rising Bikini Pro Star uses to help her during her Arnold contest prep.

Recently, Ive had a lot of women ask me for tips on making dieting easier for them. I know everyone gets cravings every once in a while and sometimes they are very hard to suppress. Over the course of the last year, there are a few things that have helped me when I wanted to break down and eat some cake so hopefully they’ll work for you…

1. Sugar-free gum
A lot of people chew this stuff all day everyday, but that’s really not a good thing. First, a whole lot of excess gum quickly adds up in calories and simple carbohydrates. Also, gum has a lot of aspartame, which can bloat you and is overall not a good chemical for your body. Lastly, when you chew gum, a lot of times it sends signals to your brain, which trigger and even worse craving for sweets because of gum’s sweet taste the majority of the time. SO… I treat gum like a treat. I only allow myself a few pieces within the day and almost fit it into my meal plan schedule. This way, I can suppress my sweet tooth while also monitoring the amount of gum I chew.

2. Water
Water is the best thing to help keep full throughout the day. If you are ingesting copious amounts of water through the day, you’re prolly full most of the time. For me, sometimes I just want something different but don’t want to drink anything I’m not supposed to. Every once in a while, I’ll just heat up a cup of water and drink it hot and for some reason it tends to fill me up more and not to mention its kind of relaxing. Adding lemon to water is also something to jazz it up! Otherwise, just drink tons of water and you’ll stay full!

3. Tea
Tea has been the best appetite suppressor for me throughout the past few months of dieting. At the grocery store, a lot of tea-making brands produce different flavors other than the regular chamomile or earl gray kinds. They have flavors like blueberry and mango acai, which are two of my favorites! At night sometimes if im feeling a craving coming on, I just grab some tea bags, make a hot cup of tea, and put a little stevia in it and Im good to go!. Stevia is a natural sweetener, which is stripped directly off the plant and has no added calories and there’s no chemicals in it.

4. Will-power!
Believe me, I understand sometimes you just want to eat a cheeseburger because your tired and worn out and you can tell your body needs it… But is it really worth it? I mean, you put so much hard work into getting in shape and all because one minute you want food, you’ll ruin all the hard work you just put in to eat? Guarantee you’ll wake up the next morning regretting what you did, wont even remember how it tastes, and sometimes cravings become worse once you cheat. I know that I wouldn’t want to risk another hour on the treadmill because I wanted food! So think of all these things next time you want to cheat on your meal plan!

I hope a few of these tips help keep you on track with your meal plan and diets! Let me know if you think these things will help you, and if you have any suggestions yourself. ☺

Nicole

Check out Nicole’s Facebook fan page and “like” her there.

IFBB Figure Pro Ali Rosen shares her story about competing and how she’s gotten to the place she is today. Grab a cup of coffee, sit back, relax and enjoy the Bikini Pro’s latest blog en route to the Arnold.

NEVER GIVE UP
I started competing back in November 2009 and can remember every step along the way. I always believed in myself and kept setting goals ever since I stepped on my very first NPC stage in Palm Beach Gardens, FL. After my first show, I realized that my love for health and fitness transformed into my passion. I decided to challenge myself and entered the NPC Nationals just 7 days later and boy did I have a lot to learn! From tanning, to training, to dieting there was a lot to learn. Most importantly I learned how to mentally compete with myself and not other competitors.

After Nationals I sought out help from the best in the industry, Team Bombshell. I loved the way the girls carried themselves, placed in the shows and always seemed genuinely happy with their experience. Once joining the team, I had one goal in mind: Earn my pro card. Little did I know that I would also gain so much more: Inner mental strength, balance, focus, great friends and a great support system with Team Bombshell. My first show with Bombshell was NPC Junior Nationals. With two months of rigorous training and getting accustomed to a new dieting regimen, I was excited to hit the stage looking like a whole new me. I had to transform my already structured healthy lifestyle into a competitive personal journey. It wasn’t until this show that I realized how crucial it was to enjoy your journey. My two shows prior I was so wrapped up in having the perfect physique that I lost track of all the other amazing lessons along the way. I made it my mission for my final week of prep to capture every moment and make sure it was FUN. I remember saying to myself, “You put the work in, you ate all your food, and you trained your hardest, now it is time to enjoy yourself.” There was nothing I could do to drastically change in my last week, I needed to maintain and enjoy my journey.

Placing second at Junior Nationals ignited the fire! I was just one point away from first place and the opportunity to earn my pro card. I took note of what I could improve on in my physique and I paid particular attention to perfecting my stage presence. For the next 3 weeks I trained with determination to improve each day. Coming into NPC Team Universe I felt good, not great. I wish I had more time but I knew I did all I could have done to look my best for that show. NPC Team Universe taught me how I needed to control my backstage and pre-contest stressors. It introduced the truth behind being a champion: Mental Strength. There were so many things I let get to me that allowed my mind to take control over my body (in a negative way). That Sunday I remember waking up after only 3 hours of sleep, putting on a full velour sweat suit (it was early July), and decided to run the 5 story parking garage 2 times! If you know me, I am not a runner and hate running! But something snapped and told me to JUST DO IT. During my run I let out every feeling and emotion: Anger, sadness, frustration, hope etc. I found my mental game and the key to being a true champion.

I had exactly 27 days until my next shot at a pro-card and I entered into the NPC USA Championships. I was determined, focused and ready to take it home. Everyday I trained I turned up the heat. The flames continued to grow as I stepped off the plane in Vegas and lit up the stage for pre-judging. Wining my professional status, signing with FMG and feeling on top of the world was the confirmation that I was on the right track.

I was ready for my next challenge: My Pro Debut. Heading into IFBB Jacksonville, I had no pressure. I was the new girl and didn’t have a place established within the IFBB. That all changed after I won my pro debut. I was shocked. I was still celebrating my pro card win and couldn’t even fathom that I won a pro contest! I decided to keep the momentum going and I entered the Europa Dallas Supershow the following week. I wanted to see how I would place with different judges and different competitors. I needed to see what improvements were needed to hit the Olympia stage with confidence. My second place win in Dallas was just what I needed to regroup and hit the drawing table for the first ever Bikini Olympia.

As I approached Olympia, I had to ignore what was being talked about, who was going to win etc. I had to focus on me. At this point I was mentally exhausted. I had an amazing season with non-stop traveling and competing, but it took a toll. I had to find a way to regain momentum and keep pushing for my last 5 weeks. I would sit and look up pictures from June and get re-motivated seeing that my body kept changing and that I haven’t reached my potential. Seeing those old pictures made me realize I was going to step onto that stage the best ME to date! Realizing that I was going to bring my best package, coupled with the honor of being the first group of 24 women to grace the Bikini Olympia stage, got my mental ball rolling. My experience at Olympia was great. There were so many moments that I experienced and will forever cherish. My main goal was to live in the moment during this history-making weekend. I learned how to control more show related stress and realized how I still have yet to reach my physical potential.

Approaching 5 weeks from the Bikini International, I feel like I have grown into a healthy, mature competitor. I truly feel like a new me. Without competing I do not think I would have come to learn so many important life lessons in a short duration of time. I always believed in myself and trumped negativity with positive affirmations!

Click for larger view.

I leave you with this: “Thoughts become things.”

Train Hard & Stay Positive!

Ali

Learn more about Ali on her Facebook Fan page and follow her on Twitter @ALISONPROSEN.

IFBB Figure Pro Nicole Wilkins was in attendance at the LA Fit Expo and was looking on point. She was there representing Met-RX and will be appearing with them again in Columbus. Nicole updates us with her prep as she looks to defend her Figure International title in just over 4 weeks.

Working the Fit Expo in LA was the first time I have traveled in a while… and I have to say onboard Wi-fi is the best thing ever! I get so much work done since I am forced to sit still for such a long period of time. I worked on Saturday and Sunday for my sponsor Met-RX and got to catch up with some people I hadn’t seen in a few months, which is always nice.

Things have been going great. Last weekend my trainer Kim Oddo came to Michigan and we trained together and went to the Detroit Auto show. Crazy to think I have lived here all my life and had never been before. The Motor City held up to its name – the cars were so amazing, I wanted them all! I posted a few of my favorites on my facebook page.

Nicole’s Birthday Car? lol

I have incorporated a lot of variety in my training over the last year. I do this because I think it is not only important to have strength and endurance, but also balance, flexibility, agility and coordination. In my DVD that (crossing my fingers) should be done by the Arnold, I show how I incorporate all different types of training into my program as I prepared for the Olympia last year. We actually filmed inside the yoga class and took the camera to gymnastics.

In Jan 2010, my goal was to start yoga, which I continue to do one-two times a week. This year I started doing Crossfit. I go to Motor City Crossfit (www.motorcitycrossfit.com) and they have been amazing. I LOVE the competition (not so much with myself but with others lol), the challenge, and feeling like my heart is going to pound out of my chest. My endurance is through the roof right now and it feels awesome!

For anyone who’s in the area and interested, I will be hosting my annual seminar in Flint, MI on Feb 20 this year. It is an informative seminar for those who have done a show before or are thinking of doing one in the future. It is a great way to meet other females who share the same passion. It is really nice to have that friendship and support! You can download the flyer on www.nicolewilkins.com or www.michiganfitnessshows.com.

That’s pretty much it for now, aside from my bday next weekend … 27 ain’t that old…

Less than Five weeks to go!

Nicole

Check out Nicole’s Facebook Fan page where she does a great job of posting a variety of things. You can also follow her on twitter @NicoleMWilkins.

Nicole Duncan is just under 5 weeks from hitting the Fitness International stage. She reminds us all that if you want to be a champ you have to act like one.

In order to be a champion, at some point you have to suck it up and act like a champion. Competing is hard and we all have some crappy jobs that we have to put in long hours, motherly duties and physical ailments that nag us during our dieting and training prep. What separates the ‘pros’ from the ‘joes’ is not the fact that we are perfect on our diets or that we don’t miss a workout. What separates us as champions is the fact that we get up every morning no matter what did or did not happen the day before and suck it up. So this morning at 4:30 am I had to look myself is the mirror and say “Quit your whining Nicole. Suck it up and let’s go!” This morning with less than 5 weeks to go, it’s time to put my big girl panties on and let the party begin. Hoorah!

Nicole

Follow Nicole on her twitter @fitnicinc.