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.

Nicole Nagrani gives us all a little reminder… Rock everything you do with CONFIDENCE. Get out there and tackle whatever you’re facing with confidence. Nicole is getting ready for the Arnold Bikini International which will be here in just a few days.

So, here we are less than 5 weeks away from the Arnold! I cant even believe this year is going by so fast! I guess time flies when you’re having fun ☺ lol

As I continue through my Arnold prep, I keep noticing things that are very important not only for my success in this sport, but also in everyday life. One characteristic that I believe is very important is confidence, on and off the stage. In order to succeed in whatever you may be trying to conquer, you must believe you can conquer it and be confident that nothing can stand in your way. Whatever you put your mind to will happen, so be confident that this is the case and you will feel much better and empowered. When you have doubt, its noticeable in the things you do and to others around you. A confident person is someone who stands out in the crowd yet is not cocky. Particularly in this sport, sometimes I tend to hit walls where I may not see changes or don’t think I can personally do another round of cardio, but if I am confident that I can get it done and not listen to all the doubt that I feel, it will happen; it always does. This characteristic pertains to all aspects of life whether you’re dealing with training or sporting a new outfit you just bought!

And for the stage…I know all my girls love to work the stage when they finally get the chance! Be confident in whatever you do! KNOW YOU ARE THE BEST and be confident in this! When someone displays confidence, others can see this and this is a good quality especially when you work the stage. You don’t want to hold back at all, just go out and have fun. When you see an athlete who works the stage with confidence, you automatically center you’re attention on them which is the whole idea.

So, this week when you’re enduring another week of a healthy and happy lifestyle, BE CONFIDENT in who you are and what you’re doing! I hope this little reminder helps you in reaching your goals because if you believe in yourself, you can do anything you want

And for all my pretty ladies… this is a song, and a mentality I think we should all have! No matter what people say…

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

IFBB Bikini Pro and cover model Jessica Putnam sheds some light on what it’s like to be married to a competitor and prepping for the Arnold stage. Check out what Jess aka “snowflake” has to say.

For those of you who may not know, I am married to IFBB Pro bodybuilder, Peter Putnam. A common question I get asked is “what is it like being married to a competitor?” and “Does being married to a competitor make it easier or harder to prepare for a show?”.

The answer to that is, I LOVE that we get to live the same lifestyle! We are each others biggest cheerleaders, each other’s support system, cardio buddies etc.. Peter and I usually map out our shows where we are both prepping around the same time frame or even prepping for the same show.

As I stated in my first blog, this is the first time I will be competing in the Arnold Classic… and this really is the first time I am having to prep for a show while Peter is in his off season.

Its not like we go completely crazy eating whatever we want in the off season, but we do enjoy making homemade, clean, “healthy” cheat meals. Those that diet for shows know what I mean by this-we just like to try out different recipes and make them as healthy as possible. I like to do a turkey meatloaf, stuffed grilled chicken with goat cheese etc., just meals that you wouldn’t see on your contest prep diet. So, at times during my prep I get a little bummed because I feel I’m missing out on time for Peter and I to enjoy being “normal”.

I am SO incredibly thankful, though, that my hubby is not the type of bodybuilder that eats a ton of junk food. He is extremely disciplined and eats very clean year round. He is more of the type A personality. Myself, on the other hand, I could have a tendency to want to eat a few more goodies :), so this REALLY helps me out! He helps keep me focused and on track. We balance each other out : ). In the end, it works out great because I don’t have to sit and watch him stuff his face with all of those forbidden foods.

We do get to enjoy going out to eat together because we have quite a few restaurants in town that know how we prepare our foods for shows and they will make it clean for us! We will still make some of those clean “healthy” cheat meals but I may not be able to eat a few of the foods, but sitting down to a meal with my hubby is what really matters! Not whats on my plate!

I also remind myself that this is temporary, and again, that I am blessed to be invited to compete in such a prestigious show! Suck it up and quit complaining Jess! I’m also very excited because my birthday is Monday March 7th! Great timing, huh?! I get to celebrate my birthday with a nice glass of wine…yes, I said wine, and not cake 😉 ( for those of you that know me, you know I love my wine 🙂 ). So the weeks of dieting and having to avoid some of the foods I really enjoy, will be even more worth it!

Thanks for reading! Stay Fit and God bless!

Jess

I have attached a pic of Peter and I’s March cover of Ironman magazine. If you are a friend of mine on facebook please post a creative picture with our cover on my wall! I am running a contest through Feb.! The best pic with our cover will receive an Optimum Nutrition goodie bag! You can even post a link to it here under my blog if you aren’t on FB or tweet it to me @JessFit.

Follow along with Jessica on Twitter @JessFit and on her Facebook Page.

IFBB Bikini Pro Nathalia Melo updates us with her Arnold prep, well not really. This time Nathalia shares what it’s like to be part of the dating pool as a single, dieting competitor. Another entertaining blog from Nat. Check it out.

Hi everyone!! It’s me again!! =)

Well…lately, everywhere I go I have been noticing pink hearts, red hearts, ‘’I love you’’ signs and all these stuff. Then I realized that Valentine’s Day is coming up… So I decided to talk about the dating or should I say the non-existing dating life of a single competitor… mainly during prep months!

The first thing I find very hard is a place to interact with a cutie considering I hardly ever go anywhere other than gym, work and school! But let’s go on and imagine that I do find someone interesting and we wanna talk a little more to get to know each other, here is how the convo usually goes:

Guy: “So… Let’s go grab dinner?”
Me: “I would love to, but I can’t really eat.”
Guy: “How about go for a drink?’’
Me: “Sorry but I don’t drink.”
Guy: “Ok… What about just go out for a bit and talk?”
Me: “Maybe we can do that, but I have to be home before midnight so I can be up early for my first cardio tomorrow!”

At this point most guys are thinking that I am completely out of my mind! Hahahaha… I do have a cheat meal once a week, which if ‘’homeboy’’ is lucky I will have dinner with him that day! Hahaha… but to be honest, on my cheat meal the last thing I wanna do is to be chit chatting and “talkie talkie”… I just wanna eat my slice of pizza with my bare hands and eat my cookie not worrying if I look like a hungry kid from Africa! I really don’t feel like going to a nice restaurant and look at the basket of bread and pretend I don’t really want to eat EVERY SINGLE PIECE of bread in there! hahahha

OK guys… I wanna make sure you understand that I am NOT complaining and I actually think that all this makes my dates waaaaaaaaay more selective and I would never trade any of this experiences I am going through for a hot date with ANYONE! I absolutely love what I do and I am the one who knows the amazing feeling of being on a stage and all the achievements and experiences I’ve gotten from it! If the guy doesn’t like how things are… well then… NEXT… he wasn’t worth my cheat meal night then!!

Have a good week and Happy Valentine’s Day!!

Check out more with Nathalia on her Facebook Fan Page and let her know what you think of her latest blog.

Dina is traveling non-stop it seems but that doesn’t prevent her from getting in her workouts. She updates us from the 5 week point. Check it out.

Since my return from Singapore I have been home and able to focus on getting enough sleep, eating and spending quality time at the gym. This is the period where self doubt starts to creep in. I come from a Figure background so I freak out sometimes as I feel I am not doing enough cardio. In Bikini, my tendency has been to be on the leaner/harder side which is not desirable so I cannot do as much cardio as I used to…which in turn makes me freak out…sometimes I find myself trying to rationalize hitting the treadmill just a little bit more and it is a constant struggle not to do it…as is the struggle to get the booty and hams tight but not be too hard everywhere else.

Cardio at home.

On the more entertaining front, I had a great conversation with Berns of Passion Fruit Designs and cannot wait to see what she comes up with for my suit. Though I am being judged on my physique the whole package must look impeccable. I also have my hair and make-up artist booked for the day – this may be overkill but I prefer not sharing and not stressing over when I need to get my make-up done etc. I already have my tanning appointment booked as well… So all that is left is to pack what I call my “care box” – more on that later.

I am now headed to DC, where I get to spend a week at my favorite gym Vida Fitness… I just love it there. I am then sneaking in a trip to BombShell HQ so that my fitness Momma can make sure I am on track.

Note for anyone flying on United… if you forgot your food, the Lite snack pack has 3oz tuna and unsweetened apple sauce. Just chuck out the chocolate pretzel.

Follow Dina on Twitter @dalsabah and on Facebook.

IFBB Figure Pro Teresa Anthony checks in with her latest blog on her road to the Arnold. She has a full-time job and shares some tips on how she manages through out her day.

My Road to the Arnold: Multi-tasking through my day

Well guys it’s been a couple of weeks from my last report, so here it is.  Since the last report, I celebrated my birthday with a fattening meal and dessert, talk about discipline. :)  Ok, now back to business.  Like many other competitors, I have a full-time job while competing in figure is a hobby.  Recently, my toughest challenge has been finding the extra hour during my busy work day to actually sit at my desk and not eat my meals on the run.  I recently accepted a new position where I am running a division and it has been a challenge focusing on employees because  I am constantly worrying about getting my cardio, weight training and making sure I get all my meals in for the day, etc.  Not mention all the thoughts about bringing your best and not being a big bust on the stage is a whole other factor that haunts me daily.  So I am hear to tell everyone this is the time I become a basket case and maybe a little irritable… ok, ok a lot irritable. 🙂

Managing through the day:

My day starts pretty early and ends late (not a good combination for contest prep), I am usually awake by 4am and heading to gym around 4:45am for cardio and light training.  I would say Monday through Wednesday I am awake and alert at that time of the morning, but usually around Thursday and Friday that morning cardio is usually pretty tough to get through.  I am usually rolling out the gym around 6:30 heading home to get ready for the work day.  Lately work day is filled with meetings after meetings and trying to manage people and also responding to my customers frequently.  All these factors sometimes makes it tough for me to stay on point with my meals and drinking my gallon plus water and the little factors that comes with contest prep.  There are many times when I am eating between 10 minute breaks of meetings, in my car, or even standing up in the lobby (imagine the weird looks) but I have learn to just ignore the crazy looks of me stuffing my face within 10 minutes.  Once I am done with meetings, I am usually responding to several emails which can also be a challenge while doing contest prep, especially if your carbs are low.  I have to constantly advise myself to read my emails 2 or 3 times before hitting the send button, I certainly don’t need to look like a moron in the front of my upper management.  My work day usually ends around 6p and then it’s off to the second around of training and cardio.  Well folks that is my day in a nutshell.  Over the years of competing I have tried to think of ways to help me manage my day and keep the stress down as much as I can.

There are a few things that have helpful me be more effective during contest prep while juggling the work life:
1.  I usually like to cook and bag all my foods on the weekend.  Cooking food every night for the next day is total madness and very stressful.

2.  I plan my workouts for the week on Sunday night.  Most people have a routine day of doing certain bodyparts on the same day for the whole prep.  Well I don’t, every couple of weeks I like to shake up the routine and switch days, that way I am always shocking my body.

3.  I set out my morning workout clothes on the nightstand, that way it is easily accessible.  (At 4am, I need all the minimizing I can get).

4.  I am not a social butterfly, especially in the gym, so I have a rule that NO one is allowed to come and talk to me doing my workout.  Say good morning and keep it moving people.

5.  Planning my work day is a meeting filled day, I always tote my food bag with me and eat between breaks.

6.  If stressed or irritable at work, I like to leave the office and have my lunch at a a local coffee shop or even in my car.  That way I can gather my thoughts and refocus for the remainder of the day.

These are just a few things that help me cope during my day.  My biggest motivator is me… I tell myself daily it is an honor to get the invite, so keep your eyes on the prize.  Bringing the best me is all I can do.

Until next folks… Peace Out!!!!

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

You’ll be seeing and hearing a lot more of IFBB Bikini Pro Justine Munro this year. She achieved IFBB Pro Status last year, has already qualified for the 2011 Bikini Olympia and is on the fast track to getting noticed by the fitness magazines. She checks in with us again as she attempts to stay warm in Canada and shared, “Life is good!”

I never realized how important routine is for me. Recovering from this nasty cold and flu has been a difficult one. I am now back to my fitness routine; back to the gym, eating regularly, and having fun while I’m doing it all. I feel awesome!

It is a great feeling to belong to a purpose, a cause, and to feel good about it. Whether it is for your professional life or for your personal life…life is about feeling good about who you are, what you do and what you stand for. The world is built around self-esteem and the lack of could be devastating.

The self satisfaction of making a difference each day for oneself and for others around you makes me say, “Life is good!”

I’m on a roll right now and guess I will leave you with this quote;

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world”
Harriet Tubman

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

IFBB Figure Pro Jenn Gates is making a comeback and she’s been kind enough to share her journey on Hardbody.com. Jenn has experienced many ups and downs in her life but she’s riding high now and isn’t looking back. She was preparing for the 2009 Figure Olympia when she found out she was pregnant with her third child. Not getting to defend the title she won in 2008, it left her hungry to settle unfinished business. Jenn will return to the stage at the 2011 Arnold Figure International where she’ll face a new crew of talented competitors. Momma’s on a mission so watch out.

Jenn Gates is Back?!?

It’s been a few years… Hopefully the name rings a bell with a few…

Yes, I am!!! I couldn’t be anymore excited either!!! Everyone has been asking me “Why Jenn, I thought you were over competing???” Yes I had a lot change in my life. I had a tragedy and then I was blessed with good change in my life. I went from having 2 kids to having a new stepson and a baby on the way. And the baby on the way happened 6 weeks out from the ’09 Olympia I was prepping to keep my title as Ms Figure Olympia but the news of the baby put that on hold.  I had my third child April 5, 2010… Jaxon Michael and he is the new love of my life!!  My pregnancy was great. I only gained about 28 pounds and lost the baby weight about 3 months later.

So fast forward to December 2010 and my life is great. Hectic never dull, but great!! I started seeing all the posts and blogs about the Arnold and I got BIT by the BUG again (if you have ever competed you know what I mean). I am currently working as a Personal Trainer and my business is going very well. I thought competing again would be a great chance for me to be a positive role model to my clients!! Plus the competitive soul in me always likes a good challenge!! Although honestly, raising 4 kids is very challenging….daily!! Actually, just keeping them fed and dressed is a full-time job. Yes I need to prove to myself, one more time, that I can set a goal and exceed that goal. This also is for all the women, mothers, and wives out there who think they can’t do it. So basically, I am on a mission and first and foremost for myself!!

As many of you reading this know,  I did receive an Arnold Invite and of I’ve started my prep. My prep is going awesome!!! My body responded and I keep pounding away!! It has been an easier prep for me as far as I’m in a much better place in my life and luckily my body still wants to participate. I have a great support system, great family and friends!! There are things that make it much more challenging and that’s the kids and our schedules. It may be time for me to cardio, but my daughter has cheer practice, my son has a wrestling meet, and I have a hungry baby….yeah all on the same night! So some nights I’m ready to pull my hair out, but I do the best that I can.

I am training like I have for the last several years…. fast paced workouts, light weights, plyo’s, bootcamps and lots of running and sprints!!  Big shout out to Indy Adventure Bootcamp… I Love IT!! My friend and fellow IFBB Figure Pro Jessica Wright runs them here in Indy!! I attend a class her husband Jason teaches and it kicks my butt and I love it!!!  So my training is going very well and I am very proud of myself. My body is back and my baby Jax is only 9 months old!!!  I am very excited to be on stage again and hope I can motivate and inspire many women!!! I’m also excited to see all of my friends in the business!!

I can’t wait to see you all in March..
XOXO
Jenn

As you can read Jenn is fired up and full of energy. Props to her for juggling all the responsibilities of being a mother of four and preparing for one of the biggest competitions in the world of Figure. Welcome back Jenn.

IFBB Bikini Pro Nicole Nagrani is preparing for the inagural Bikini International and it’s been a little hectic at times. Check out what the youngest IFBB Bikini Pro is up to and how she schedules working out, science labs and getting in all her meals.

So, second week of training and dieting is complete and its going good so far! Feeling really good now that I just got back from a seriously hardcore weekend at Bombshell Boot camp with all my girls!!! It was exactly what I need to get motivated. Nothing is better than getting your butt kicked with all your friends, Its always a good time! Without the support from my Coaches and all the girls in Team Bombshell, I wouldn’t be where I am today and it’s these people that inspire me to keep reaching my goals.

On another note… not only did I finish two weeks of contest prep but were going on the third week of school and the work load for all my classes is starting to pick up. Being a science major, not only do you have class lectures but you have a corresponding lab with each class which varies in time from 3 to 5 hours. So I have two labs a week and a senior research proposal class. Since this semester is really busy for me, I’ve definitely had to plan ahead for everything I do in a day. Now that I live in a house with my brother (because he came to the same University I attend this year) I don’t have to live out of a tiny refrigerator in my dorm anymore, which is awesome! I have a full kitchen and fridge! But… I tend to cook all my meals on the Sunday before the week starts so I already have my meals ready to grab and go. Also, if my meals are already weighed and separated, I tend not to have second thoughts about grabbing anything else and therefore causing me to cheat on my diet! The hardest thing for me though, is trying to fit all my meals in a day in between classes, labs, and working out. I ALWAYS have random plastic utensils stored in all of my backpacks and purses so I can eat wherever I am when I have the time. I also have a small cooler that I can carry with me if I know I wont have time to make it back to my house at all throughout the day. Also, since I usually hit the gym in between classes and don’t really have time to get dolled up in time for the next class (I know, its gross!) I usually have a second pair of clothes with me in case the sweating got a little out of control at the gym. Its such a good idea to have a gym bag with you all the time with the essentials like gloves, a small towel, water, an iPod, separate change of clothes, and shoes for the gym. This way you’re never scrambling around trying to remember everything you need when you’re in a hurry.

Now as far as the schedule goes, just plan everything out ahead of time so you’re never worried about when you will have time for things. Each week I know when I will have time to fit my cardio sessions and weight training in ahead of time. Then, I pick slots of the day that I know I will have enough energy to study and focus because with all this working out my mind starts to fade towards the end of the day. If you have a schedule and you force yourself to follow it, you will never have to worry about time. Time management is the hardest thing to keep up, but I know for me, it helps me not to stress out about things because its all clock work. I feel that if you have structure in everything you do, it’s almost hard to deviate from the path so you will always be on track.

So if you’re feeling like everything is a little hectic around you and you’re getting stressed out, start by making a plan and getting everything you need together so you can start you’re week off right and let it go smoothly!

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

IFBB Fitness Pro Nicole Duncan checks in with her latest Arnold Confessions. The Atlanta girl talks about the challenges of training in the winter and why she resorts to doing Billy Banks’ workout from time to time.

Arnold Confessions: Volume II

Everyone wants to get an invite to the Arnold.  It is without a doubt one of the most honorable experiences for an IFBB pro athlete.  I remember the first time I got rejected as a competitor for the show.  Someone on the panel made the comment that I didn’t diet and my trainer has never let me live those words down.  The first time I was invited I was so ecstatic!  However, no one told me how difficult the prep was going to be.  There is even more added pressure when you are preparing for a show of this caliber.  And I don’t know if there is any way to prepare someone for that type of trauma!  Even the best of the best, like Jenny H, Adela Garcia and Tracey Greenwood show up looking better than themselves.  It’s quite a trip.  At my first Arnold, I had already been on stage with all three of these ladies individually but when you put them all together I guess even they feel the pressure to step it up a bit.  While at each show I feel that I reach my personal best, it paled in comparison.  Well, this will be my third appearance at the show and believe me, it hasn’t gotten any easier.

I think the hardest part about training is the weather!  If you’re like most competitors you start your serious prep 3 months out which would cover December, January and February leading up to the Arnold.  Those are the WORST months!  You have to get through Christmas, New Year’s and Valentine’s Day (which is my birthday).  Plus, it’s Girl Scout cookie time!  You just can’t get a break.  For the second year in a row, my work has closed down for several days at a time due to snow which is absolutely ridiculous because I live just outside of HOTLanta!  We’re not even supposed to see snow.  I was stuck at home for two days due to the ice on the roads.  And if the weather and food isn’t enough to tempt you, the fact that every gym is crowded during January really gets ya ticked!  As a personal trainer and boot camp instructor, I want to be there training people to make up for all the money that I didn’t make in November and December but instead I have to allot 2-3 hours a day for my own training.  It’s tough but someone’s got to do it right!?

Anyhoo, I’ve made some interesting changes to my training to make it more enjoyable.  Just last night I finally went to check out the treadmill that a family friend had in her garage.  HALLELUJAH!  It works, inclines and gets up to at least 10 miles and hour.  For only $100?  I took it!  I also have to confess to doing Billy Blanks, Pilates and P90X tapes at home when I can’t fit in the time it takes to get too and from the gym, to work, to boot camp, to gymnastics and then back to the gym.  I have a flight of steps at home that gets used on the regular and sometimes create my own little boot camp throughout the house.  I must!  If I don’t I get bored with the same ol’ weight training and cardio sessions. I’ve also signed up for 90 minute hot yoga classes and hardcore cardio kickboxing.  I’m griping as we all do but I LOVE IT!  In life you gotta have challenges.  You get true satisfaction when you can say that you were tough enough to make it through.  If this fitness thing were easy, everybody would do it!  Shout out to all my IFBB fitness divas!  I truly can’t wait to celebrate being fabulous with you back stage at the show!

Follow Nicole on her twitter @fitnicinc.

IFBB Bikini Pro Shelsea “Six Pack” Montes has compiled a list for “the new kids on the block” as she prepares for the Bikini International. She’s moved twice in the last 5 weeks and is planning her wedding but she’s kept her groove. Check out her packing list and helpful tips. GOOD STUFF!

Wow I cannot believe how fast the past two months of training have gone. The bikini international is quickly approaching and I am getting very excited. I am especially looking forward to feeling glamorous on stage!

After moving twice in the last 5 weeks, hosting out of town family, and working on my wedding… I finally have found a routine and am in the groove! Woot woot!

One of the things that I love about shows is the prep, but I’m not talking particularly about all the working out and diet stuffs. I’m talking about the mental vision and list that I create. Things like: What am I am going to do for hair? Makeup? Shoes? Suit? Don’t forget to buy a new memory card for my camera!

I remember training for my first show and how clueless I felt about what I should expect or even what I needed to pack. Along the way I’ve learned a lot from experience, some from sites like bodybuilding.com, but hands down my saving grace has been working with a female coach, the one and only Adela Garcia. It has truly been like having a best friend who knows all the ins and outs of this industry and tailors it to the needs of a female competitor.

The first show of the year is just around the corner so I’ve compiled a list for all your rookies!

THINGS TO PACK FOR YOUR COMPETITION:
1. First and most importantly your “positive swagga” whether you win or lose lets be positive Polly please!
2. Competition swimwear, photo shoot swimwear or clothing (if you happen to love my custom made seashel suit go to Adelladellbodies.com they will custom make you a suit!!!
3. Competition heels
4. Jewelry
5. Bikini bite – aka butt glue… so you don’t get bikini wedgies hehe this adheres your suit to your glutes
6. Makeup – I highly recommend getting it professionally done since stage makeup is a lot more dramatic because of the lighting ( J Vanessa Zubire did mine for my pro debut).
7. Vaseline – for your teeth, since you will be holding your smile for a long time on stage your teeth tend to dry so this keeps your lips from sticking to your teeth
8. Hair tools – curling iron, (I love all the hot tools brands) straightener, teasing combs (gotta have that big Texas Hurr) travel size hair sprays, bobby pins etc…
9. Dark towels or sheets – very important!!! Because if you stain your sheets in your hotel with tanning solution THEY WILL CHARGE YOU!!
10. Safety pins – just in case you have any suit mishaps.
11. Flip flops
12. Cover up for backstage – being part of the OFF challenge team we get special jumpsuits if not I recommend a velor type suit so it doesn’t mess up your tan
13. Small rolling suitcase – also because if I am traveling I am always scared they are going to lose my luggage so I bring everything that I will have backstage with me as my carry on.
14. Cooler bag – so you can pack a few days worth of food.
15. Small cooler – to take on show day.
16. Tanning agent – or you can get professionally tanned.
17. Camera – TAKE LOTS OF BACKSTAGE PICTURES SO YOU CAN HAVE LOTS OF FUN BACKSTAGE MEMORIES… YOU HAVE TRAINED HARD AND LONG FOR THIS SO GET THE MOST OF THIS

Make sure you have lots of fun there is only going to be one winner. so if you don’t win don’t be a sour patch. Remember why you are doing this… because it’s FUN! Have fun and take lots of pictures!!!!! Below I made a lil collage of my year of fun backstage shots to keep me from eating hahaha.

IFBB Bikini Pro and covermodel Amanda Latona checks in with her latest update en route to the Bikini International. Amanda shares five things she’s learned during her contest preparation as an IFBB Pro. The more amusing one being,  “My butt has a way of making bikini bottoms look like thongs”. Check out what La La Tona has is up to.

Whats up guys! I am once again writing to let you know how my prep for the Arnold is going. Ahhhhhhhh the Arnold. Still soo excited. I’m very excited for several reasons.

First, hi, it’s the Arnold! I’ve been watching “Pumping Iron” for years!!! Wow that just sounded like a dude… all good… It’s the first ever Bikini International, It’s the first show of the year, it forces us to test our bodies and get into the absolute best shape, It’s right before my birthday,…translation…I can’t EAT on my birthday, it’s a huge weekend that allows us all to come together and the energy is off the hook, (did I just say off the hook?) I swear I’ve NEVER said that in my real life, obviously it comes out in my blog life, which leads to another point of why I am excited, because doing this, especially at this level, it really allows you to learn about your body.

During this prep, and actually my prep as a Pro, I have definitely learned several things about me and my body. Here they are…

1) I love zucchini (so random I know, but I LOVE random things).
2) My butt has a way of making bikini bottoms look like thongs
3) You can get so moody that you may almost cause a breakup in your relationship (and trust me this could be coming from a non-selfish place like…”look, if I were you, I wouldn’t want to be around me right now”) not like I know that or anything…. just ya know I’ve heard.
4) If your body needs a rest day, listen to it and rest, its ok to rest.
5) Balance. Balance is key in sooo many ways. Balance during prep, and balance during the off season as well. (Something I am still trying to master).

ok so there are a few things.

I’d just like to say that everythings  right on track. I started this journey at 133lbs. That was 3 lbs of reeses obviously. That’s when I took that extra week off to see just how many restaurants I could visit, kinda like Guy on Diners, Drive -Ins and Dives, or at least that’s what I felt like. That was just what I needed to kick me into high gear as I mentioned before that was my 3rd week off, so I needed the week. Needed the week, needed the IHOP, you get the point. Anyway, So here I am at 133, and that’s when I jumped to Kim Oddo, my trainer, my guru, my friend and said ok, I’m ready! I didn’t ease into my diet and training, I dove in! In a week I was at 130lbs. I sat there for I’d say a good week. Ok, I’m not complaining my cardio was super easy, 25 min. 5 days a week, so very easy. I was eating, I was breezy, but I was still 130lbs. I’m saying this because I compete at 124lbs. So, talking to Kim again the next week, we upped my cardio, dropped some carbs and added some moodiness. hahahaha just kidding…or am I? Anyway in 2 days I was at 128, now a week later I’m sitting at 127. So with 6 weeks, I couldn’t be happier with where I am. I like to compete at 123/124. For me that’s where I am lean but still full, as 125 is a little to full and 122 is a little too lean. Yes 1 to 3 lbs. makes a huge difference on me.

I’ve been weight training for years, I adore it, I physically love to lift, so I’ve put on some good muscle throughout the years, so I can look to muscular if I’m to low in my weight. This is something we monitor closely.  My training this time around is more about conditioning the lower body and continuing to balance everything out. I absolutely adore my weight training. It’s new and fun and completely different than anything I’ve done before. Its high endurance, very athletic training and forces me to push at every workout which is what I love most. To push myself. So thats whats up with me! =)

I’d just like to say that I love doing this. I love every training session. I love every shoot. I love inspiring others. I love this industry, I love this field. I am amazed by the body, what it does, and how it adapts. I remember starting my Dallas prep and doing cardio on a treadmill at 9.0 incline at 3.0 mph. Now I’m at 15 incline and 3.6 mph. I love that! It excites me to see what the body does. Amazing. I love the people. I love the discipline, I love the goal setting. I love that when the rest of the world is looking for the closest medicine to take to get rid of the slightest pain, our medicine is reaching for the closest weight to cause the soreness that we carry with us pretty much every day. So if your a Professional competitor or your just starting your journey with a goal of competing in your first show, celebrate that your in such a small percentage that has chosen to do what the rest of the world says ” I could never do that, I don’t know how you do it”.

I would also like to say how much I have enjoyed reading the other competitors blogs. I read them all and I love them. I read them here and on Muscleandfitnesshers.com. So if you haven’t yet, go check out the girls blogs there. They’re awesome as well. So thank you ladies! Your blogs are fun, informative and inspirational. Thanks for listening!

Amanda

Follow Amanda on Twitter @AmandaLatona and check out her Facebook page for more on her world.

IFBB Bikini Pro Ali Rosen has been a woman on a mission. She’s currently preparing for the inaugural Bikini International and shares how she plans out her days. She has some great tips on planning and avoiding excuses.

If You FAIL to PLAN, You PLAN to FAIL

The past 3 weeks have brought upon a lot of change in my life. I recently moved from Orlando to Miami, entered my first semester of Graduate School, and started my Bikini International competition prep! At first, just the thought of all this change seemed overwhelming and stressful. The only way I could survive all these changes and enjoy them is with TIME and STRESS management.

I had to plan out my new daily routine and learn how to manage my stress when unexpected events arise. To prepare myself for the move, I started my new daily schedule weeks before I even got to Miami. Since I already registered for my classes I was well aware of when I had to be at class. I also carefully allotted time for traffic and any other inconveniences that might arise. The first step I took was to wake up at the same time each morning so I could get my early morning cardio in. With this important step I was able to time out my meals and my energy level for training. Another roadblock I faced was that three out of my four classes were at 5 pm and my fourth was at 8 am Friday. I had to arrange to get my training and cardio in all before class because after 3 hours of lecture I was unlikely to have a productive workout. I used the time before moving to experiment and learn how my body reacted to the new schedule. I quickly discovered that after having 2 meals consumed, my energy and motivation levels were primed to hit the gym. This worked out perfectly and I am able to finish my workout without rushing and get to class on time. As for my Friday morning class, I just have to suck it up and get up at 4 am in order to knock out one of my cardio sessions before lecture.

Between the end of my morning cardio and the time I had to start my lift, I had about 4 hours to get studying, errands and ME time in. This usually works well, but sometimes I have errands that take me to another part of town. To be ready for that situation, I sought out other LA Fitness locations that could be near a group of errands I had to do. This was a great way to switch up my gym scene (for motivation) and still manage to get my training in before class. As for the weekend, I get up at the same time Saturday morning, so that I won’t get thrown off course.

Another benefit to waking up early on Saturday is that I have time to spend with friends and family. Since we, as competitors, sacrifice multiple social events and time to spend with the ones we love, I designated Saturdays and Sundays as my ‘social’ days. Although there is not much I can partake in, I managed to make my weekly grilling a family affair and also plan my cheat meals out so that I get to spend some quality time with friends.

Train Hard & Stay Positive
Ali

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

IFBB Bikini Pro Dina Al-Sabah reports in after her trip to Singapore. She shares how she manages traveling and prepping for the Bikini International.

Thinking Outside the Box!
Next stop Singapore…and since I am a world traveler and have always had to make do with scrounging for food at various destinations I am used to coming up with solutions. My flight to Singapore was fantastic as I flew the new A380 and even had my own bed. The crew were very upset that I was not going to indulge in all the goodies they had on board, but they dealt with it gracefully.

Bed on flight to Sinapore. NICE!

Once in Singapore, I was itching to try the local fare. I knew I could still enjoy myself and stay on my plan. I had to eyeball my portions but after having weighed my food daily, I know what 3/4oz of chicken looks like..I know what my portion of carbs looks like. Armed with information about the various glycemic index of different fruits and carb sources (along with my blackberry) it was a breeze. For meal 1, where I normally ate a carb and a protein plus some fat, I indulged in congee with chicken. Congee is a rice porridge cooked with rice, water and ginger..nothing bad there. The chicken was steamed plain and I made sure it had no skin. I also ate a whole egg Singapore style (soft boiled) so that I got my bit of fat and some extra protein. I absolutely LOVED my morning meal. The rest of the day I focused on sashimi (I ate some of the most amazing tuna), and green veggies (think lettuce, seaweed, spinach).

The gym had the basic cardio equipment and a Technogym Kenesis unit which catered to all my needs. I did my plyos outside overlooking the water which made them all the more fun to perform.

One of several amazing views on trip.

My favorite part of Singapore other than the shopping, is the availability of some amazing foot massages. My poor feet were quite tired after all the cardio I was doing and all the heels I was wearing (A glam girl has got to have her heels). I got the most amazing foot massage in a tiny hole in the wall. It hurt like all heck, but after I felt like I was walking on clouds!

– Dina

Dinworth chil’n in style on his way to Singapore.

Follow Dina on Twitter @dalsabah and on Facebook.

IFBB Bikini Pro Nicole Nagrani is a full-time college student and she’s preparing for the Bikini International. While her classmates are hitting the frat house she’s headed to the gym. Check out what one of the IFBB’s rising stars has to say in her latest Arnold Blog.

So getting back on track from the holidays can always be hard. Not only is everyone trying to get back in shape and shed the pounds, but work and school start back up. A lot of people ask me… How do you manage to go to school full time and compete at a pro level?

Now, I know there are a lot of other competitors out there who struggle day to day trying to balance work, school, families, dieting, and training. And I also know that a lot of people don’t get any credit for all of this multi-tasking because people don’t know how hard it actually is. When you become a competitor you give up a lot of things because you become fully engulfed in a daily regime that you follow religiously. There’s no more going out partying, drinking, or eating bad foods. On top of that, you’re trying to prepare for a show and going to work or school! It can be sooooo tiring! And for a lot of people, they can’t understand why us, as competitors want to put ourselves through so much stress just to “look good”. NEWS FLASH!!! We do it because we want to. Don’t get me wrong, I’m tempted all the time as a college student to go out to the frat houses or out for a late night dining session, but hey I chose this sport and I know there are certain guidelines which must be followed to get the desired result. The majority of people don’t know what being a competitor entails so they just frown upon everything you do because they think you’re not being “normal”. Shoot I still get comments from my best friends like this, but I know that in the end when I’m standing on stage that it will all be worth it.

So…to all the competitors out there who are working hard and struggling trying to keep a balanced lifestyle between school, work, and home, I give you a lot of respect! Keep your head up and keep pushing through your day to day routines!

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

Canadian Blonde Bikini Bombshell, Justine Munro checks in again. She’s been battling a cold during her Arnold prep and has some advice for others.

When the body talks -  you better listen.

Houston, we got a problem… I can’t eat! When do I ever not want to eat?

As my Arnold prep was taking its course, I suddenly came to a stop! Staying in shape, eating smart, working out, working my routine has always proven itself to be the best way to stay healthy… as I haven’t been sick for the longest time, except for this past week!

I couldn’t do anything, nor could I speak. (now that’s a problem!) A combination of cold and flu has turned my life upside down. I never realized how much I enjoy my routine of going to the gym, eating regularly and sleeping well…until now. I feel like I’ve lost my best friend and then believe it or not, you start questioning yourself about all your priorities and life in general. I miss putting on my fanny pack on and going to the gym. I miss eating on schedule and the right foods, but when the body talks, you better listen.

Rest! Sleep! Drink lots of fluids until your body says, okay, it’s time to get back to work.

Well on my way back to recovery. Back at the gym….I won’t give up that easy!

Let me leave you with this,

“When your mind, body and spirit are balanced and healthy, you find happiness.” 🙂

Did she say fanny pack? Yup, you read it right. Justine is back on track and rock’n but reminds us all that sometimes you need to put the ego aside and listen to your body. Become a fan of Justine on her Facebook page and give her Hardbody hello.

IFBB Bikini Pro Nathalia Melo is back in the groove of dieting and training and she’s checking in once again. This time she’s assembled her top 10 list of things NOT to ask a competitor who is in full prep mode. Pretty amusing, check it out.

Hello everyone again… Hope all the weight from the festivities are starting to disappear and the New Years resolutions are getting out of the paper and being put in action! =) Well… I am about a lil over 7 weeks out from the Arnold Classic and have been dieting and training harder for a few weeks and slowly I am starting to notice the changes in my body as well as in my mood! LOL… YES… my mood! When I start dieting down for a show I always tell myself I am not going to get grumpy, nor moody… but it just gets to a point that I really start believing I am a ‘’bipolar dieter’’! hahahah… one day I will be jumping up n down and talking people’s ears off, next day I just wanna lock myself in a cage and wait for that grumpiness to go away. This is definitely something I need to work on… Another thing is that I need to take a deep breath when dealing with the world and people with questions and comments that I just wanna go ‘’WTF???’’ LOL… I am gonna list a few of the questions that I get, and that my fellow competitors probably do as well and it can work as a ‘’What NOT to ask a hungry competitor 102’’ =)
Here we go…
1) ‘’Do you work out?’’ but the best of these question is the imaginary biceps curl they do while asking it!
2) ‘’Do you drink all that water?’’ hmmm… no! I just walk around with a jug so I can do some biceps curls while walking! =p
3) ‘’EEwww… what is that you are eating?’’ well… considering that the same person has been asking what you are eating for the past 5 days at it happens to always be the same meal that you have already answered 5 times before… definitely a NO NO question!
4) ‘’Come one…Only a bite is not gonna hurt your diet!’’ while waving a slice of pizza in your face… NOT ok!
5) ‘’You are not going to get too muscular, are you??’’ hmm… what is too muscular for you my dear?
6) ‘’Aren’t you spending too much time at the gym?’’ according to whose book?? You spend too much time at the bar and I don’t say anything! Lol
7) ‘’Ohh… you are supposed to do this like that!’’ or ‘’ You are not supposed to be doing that like this!’’ well… while I really appreciate the help… I really didn’t ask… thanks!
8) ‘’How much do you squat?’’ LMAO
9) ‘’Does it really work?’’ when doing demos this question is always a MUST!
10) ‘’What do I take to get ripped? But I don’t like doing cardio and don’t really like to diet’’ My dear when you find out please let me know so I don’t have to live on a treadmill when getting ready for a show.
That’s it guys… Hope you have a nice weekend… and I am going to work on keeping those mood swings in the positive side of it!

Check out more with Nathalia on her Facebook Fan Page and let her know what you think of her latest blog.