Fitness for life started: 19 OCT 2008

Life is one workout at a time

2010-10-24T08:01:00.000-07:00

Ohla,

I torn some ligaments in my ankle, MRI next week -- just waiting on my health insurance to give us approval! So my workouts have been mostly upper body

Finishing college and decided to go for fed jobs and get off of AD: looking at GS014 jobs in Chicago, DC, and TN area. Selling my home and starting over will be a bitch but its in my best interest overall

After getting blood transfusions I decided it would be smart to get screened for life threatening blood born illnesses; I know they say that the blood is safer these days in the hospital but I rather be extra safe than sorry, results next week!!!

I'm super excited about a new "24 hour gym" opening up in my home town -- maybe I can get some new kick ass classes in and what not!

As always, I love reading every ones blogs, Thanks

2010-04-16T01:09:00.001-07:00

I love those night where you can't sleep!

Laying here wondering if I am doing what's right..

Why:

I"m not working as hard as I should in college

Enlisted or Officer

Why do I have my current job?

Do I want to get out of the military and find a new job?

Been in 10 and 10 more to go DEC.

~~I'm ready for a change but I don't know what direction sometimes~~

ICU,setback

2010-04-15T11:31:00.000-07:00

In March 2010, I had a Colonoscopy-- one week and one hour later, I was laying in the ICU getting blood transfusions and prepped for emergency surgery (I lost 5 units/pints of blood)! It will be a month later in 4 days and I just started walking! I lost most my muscle so I have a lot of work to do slowly.

First: Finish Grad School: Graduate 2010

Second: PT Test JUNE: Sit-ups, Push-ups, and 1.5 miles

Third: Graduate with my MBA, Project Management @ DC w/ family

Fourth: Finish remodeling, my house

Fifth: Get my ABS BACK!

Sixth: Might start dating again.

My brain is already going on "What supplements, What workouts, with or without trainer".

SUPPLEMENT RESEARCH/NEWS, here I come

Workouts, xmas, ..........

2009-12-26T11:59:00.000-08:00

Its been two weeks and I'm getting ready to start a new work out from Diana. My George Foreman Grill broke while I was cooking bison meat Christmas day. My family dynamics have changed dramatically this past year, which is hard this time of year, and I have this new guy friend in my life..... luckily he is a GYM NUT too. I hope to finish out this semester of college before my brain explodes and my job drives me completely nuts...... Tis the season and the gym is about the only thing holding me together sometimes.

Why is everyone problem a freaking emergency? Why does my boss insist on giving answer in the form of a riddle, hello in-between the lines has 50 other answers.... just say it already

At least I was able to help out the community by volunteering meals on wheels Christmas eve and day, live your life while you can cause the later years don't look any to exciting.

I'm just sayin

Happy Holidays

~MB

SICK and mad I'm not at the GYM!!!!

2009-12-03T08:52:00.000-08:00

I have bronchitis and an ear infection.... Its like they know! I was about to start a new program and sure enough, I am sick as all get out! The only place I've been is work so it seems to me that work is the germ breading ground. I understand that everyone is dedicated to their jobs but why go in sick?? I have to fly out to MD for a week and I would really like to see some of my friends before I leave :(, but it could always be worse.

I've been reading a lot of blogs out there and it seems like a lot of female lifters are dealing with hard times. Its been a bad year for a lot of people either due to the economy or health. Realistically, stressful problems probably does lead to health problems for some people and that is why I love the gym.

Well, on to my next beef.... College. I'm behind on the BS busy work and now I wish that I would have picked a different Major but I have plans to go back to college when I retire in 10 years. The medical field is my passion for sure and business is more of an interest.

I've been on antibiotics for 24 hours almost and I'm heading into work a little under the weather but not contagious. I never get sick in the desert so it must be IL and if that is the case, I'm moving!!!!

Chitter-chatter
~Melissa

Before--- New trainer

2009-11-30T18:16:00.000-08:00

My before photo

Well, my body slowly started to slip after military training where I was not able to maintain my 6 meals a day diet plan. Anyway, I'm training with Diana Chaloux and so far I like her communication style and its completely different then past trainers.

Wish me luck!!

Misconceptions Of Female Weight Training...

2009-11-29T18:24:00.000-08:00

Well, I am thinking about adding a supplement to my diet JACK3D

Misconceptions Of Female Weight Training...

The only problem is, I'm in the Air Force and I hear there is a supplement banned on some products out there but I cannot find this so called list! I plan on calling the clinic when I get to work tomorrow.

I just started reading articles and planning a new workout regiment.

I have to get my diet game face on!!

Home from training..

2009-11-22T08:25:00.000-08:00

I just returned home from military training and I lost a lot of weight from "the flu". I'm hopeful in setting two goals. First finishing my MBA and Second more muscle tone. I'm in three classes right, now and have two more to go for completion. I'm probably going to hit golds gym until I finish this degree then I might start training with Tony again. Till next time

P90X ......... Training will start JULY

2009-06-04T15:29:00.000-07:00

15 JUN 2009 will be my last day with Tony as my trainer. I am deploying soon and this deployment will make it impossible to workout at that level and diet but I am the new owner of P90X. When I return home I plan on starting P90X

P90X came in the mail today the diet book /plan was written by Carrie Wiatt. Her first book was "Eating by Design: The individualized Food personality type nutrition plan" and Second book "Portion Savvy". She is also the creator of the P90X nutrition plan. I am very excited to get started! They offer a lot such as online support, motivation, workout worksheets, and supplements. I may just stick with my current supplements

Tony Horton's program requires Before and afters: Day 0, Day 30, Day 60, and Day 90(Back, front, and side). The program also offers different program options called P90X Classic, P90X Doubles, and P90X Lean. I'll be sure to post photos/VLOG and let you all know how it goes. It seems like a lot of support and information for $120.00!

I'll be sure to drop a blog or vlog when I return to the States on day Zero of P90X.

Easter Cheats

2009-04-19T08:32:00.000-07:00

Easter was a few candy cheats here and there.... I've also notice that a lot of my old friends keep inviting me for drinks so lately I've found myself ordering OJ and passing in off as drinking (EH).. I wish that they would understand just a little more but at the same time I never really find myself enjoying "nights" out with this little group...its kind of like I've out grown them in someway but not all...

Should have my MBA competed in MAY so I can really focus 100% on my workout but I still have concerns of my shrinking bust and chest press.. The guys at the gym are saying it won't happen but I've noticed otherwise and considering I am not hardcore at the moment I figure I can see where my weightlifting hobby takes me. I am always finding great blogs out there that help me plus lately I've had a few co-workers asking advice on weight lost etc. I would love to have a second job as a personnel trainer or something.... What do they say when your hobby turns into a job??

MB

First Muscular comment

2009-03-22T19:00:00.000-07:00

I was waiting to tan and one of the hairstylists said WOW!, you have muscular legs and then wined "I want to be muscular"lol. I was kind of surprised really so I guess all of my hard work is starting to payoff. I cannot wait to hit the gym Monday I've had a weird weekend and I find myself using exercise/the gym more as a coping mechanism lately. Well, my chicken just beeped

~M

Bronchitis yet again!

2009-03-12T08:57:00.000-07:00

I've been doing well with my training but I would like to improve on my cardio after hearing all the great feed back from recent figure competitions :-)....

I started seeing some decent results around the AB region and I've really went up in strength. The other day I was doing my leg workout added 10lbs to bar but for some reason was having breathing issues....come to find out I had Bronchitis again! This was the first time I had bronchitis just in my lungs without the flu like symptoms. UGH!! I've been grounded by Bronchitis and this time it took me and two coworkers out for a few days... All the internal fight in the world could not have saved me at this point.

MRA (Moving Right Along)

Now that I have a few days to think about things......I put a considerable amount of effort into my diet and exercise and it makes me happy that I earn my results! I've heard of those people out there who have crazy genetics and( BAM) abs 24/7.. At least I enjoy the mental and physical effort I put forth and it helps me balance my crazy life in general.

Congratulations to everyone who just participated in figure shows

Free Weights ,,,,,,

2009-02-25T17:25:00.000-08:00

Well, I've been lifting for awhile now and it seems that I am kind of getting the eye at the gym from time to time. I would like to think its because I look better than when I started but than I realize that I went from wearing a hoodie to a tight gym like tank top so they're probably lookin at other body parts not that there is much to look at.

I'm to the point where I have to start using 25lbs plates on my chest press and well squats. I don't mind using bigger plates on the legs because its expected considering its a larger muscle group but for some reason it makes me feel better to use two 10lbs and one 5lbs plates on each side for my chest press LOL. Like its more feminine or something but the fat errrr guys on the treadmills turn around and look at me some times like I"m weird or something. I am weird but its not like you can tell by looking..........GESH --LOL !

Latest problem is I'm bloated still and still its been on going for awhile now not sure what to do.... Maybe its the WHEY P.....?? Any ideas besides popping GAS X like its going out of style?

That's all for now

Still working on perfecting my diet at work .......

~M

April's Quetion thing

2009-02-22T18:57:00.000-08:00

1. Can you cook? I get by.......so YES
2. What was your dream growing up? LOL, Basketball player
3. What talent do you wish you had? I'm content
4. Favorite place? Great outdoors
5. Favorite vegetable? Asparagus (it grew on me after awhile)
6. What was the last book you read? (Some Risk Management Book)
7. What zodiac sign are you ? Sagittarius
8. Any Tattoos and/or Piercings? YES
9. Worst Habit? Random rambles
10. Do we know each other outside of blogging? Not so much
11. What is your favorite sport? Volleyball/ lifting weights
12. Negative or Optimistic attitude? Both at times and it depends on topic
13. What would you do if you were stuck in an elevator with me? Push up contest perhaps or singing with dancing
14. Worst thing to ever happen to you? It could always be worse ..............
15. Tell me one weird fact about you: I have no gallbladder
16. Do you have any pets? YES
17. Do you know how to do the macarena? I did at one point in time I think I could still do it
18. What time is it where you are now? 2100 hrs
19. Do you think clowns are cute or scary? SCARY
20. If you could change one thing about how you look, what would it be? NADA
21. Would you be my crime partner or my conscience? Partner
22. What color eyes do you have? BLUE
23. Ever been arrested? NOT YET
24. Favorite fictional character of all time? Homer
25. If you won $10,000 dollars today, what would you do with it? Pay something off or buy a new motorcycle
26. If you could have one superpower, what would it be? teleport
27. What’s your favorite hangout? GYM
28. Do you believe in ghosts? UMMMM... I see dead people not so much
29. Favorite thing to do in your spare time? COLLEGE, exercise, cyber space........
30. Do you swear a lot? At times LOL
31. Biggest pet peeve? Judgmental unhappy people that rain on my parade
32. In one word, how would you describe yourself? ON THE MOVE and sleep deprived
33. Will you repost this so I can fill it out and do the same for you? SURE

Posted by April at 10:19 AM

Symmetrical issues...... .....

2009-02-22T00:29:00.000-08:00

I've been working out see some results nothing so great that I am wanting to hit a stage or anything just yet... My most recent problem:

My RIGHT side is so much bigger then my LEFT... It is starting to look weird.

My Right Bicep looks great and the left not so much..... so I emailed Tony and we are going to talk about this more when he calls...YAY.. Meanwhile he gave me some guidence

You really cannot tell unless I am flexing but I want to look semi symmetrical because I plan on competing one day

I've been doing good with my diet then PMS from hell @#$%^ hits like a wall... I have had an IUD for a year now so I don't menstruate or anything but I have all of the EFFING PMS symptoms... I swear it intensified after my leg workout???.....UGH

Also, this week Tony wanted me to focus on adding more weight to the bar... I noticed some changes that came about just by working out with heavier weight: side effects or it may be crazy PMS???: Sex drive is crazy, Hunger 24/7 even after I eat, and I felt run down all week but that is all probably PMS related somehow???...

I went to my OBGYN last week for my yearly he told me that I have " low estrogen levels" and that its causing unnecessary bloating because it is slowing down some other areas if you know what I mean...... Anyway the DR said I should buy some SOY products from GNC..LOL. News Flash I just cut out the international egg whites and it went away in 3 days WOOT>>>>> I might drink some egg whites to test my theory but this problem may leave me with 3 gallons of international egg whites and going back to cooking the everyday egg TIME BUMMER......

We will see what next week brings :-) but I am hoping for a more sunny disposition

Anyone in my area wanting to play some softball this summer???

"True strength is holding yourself together when everyone expects you to all apart"

I love this little saying and think about it several times a day at work and then I realized I am the first female in my position.... I've talked to several all the way back to the 90s way before my time in the Air Force.. There has never been a female supervisor in my career field in fact there has only been one female CMSGT on base ... I would love to shatter that glass ceiling one day and honestly it very well maybe the one thing that truly attracts me to my job and pushes me to be the best I can be.... as corny as that may seem

I could not deal with the everyday BS without the gym, Cyber support, and Tony's help.... I'm so grateful for you all..

~M

2 Week update

2009-02-14T10:16:00.000-08:00

Well, Its been two weeks since Tony put his foot in my Ass and its also time for some photo updates. I would have to say I've shred some surgery flab and toned up a little the past two weeks and now I have the itch to put on some muscle.... I want lean anyways later today I'll be posting my two week before and after PICS you will be surprised :-) ... I ran out of chicken today so now I am eating oatmeal with a scope of whey not to bad (Emmmm mud pie)...

BRB with PICS at some point

Oh, its true The Stacey and Tina are in my home town and I had a sighting at the gym.. It was like seeing Elves or something

M

GYM< GYM< GYM

2009-02-13T10:05:00.000-08:00

Yes, It is true I have 3 gyms I belong to: One at work (which is a lot like cheers cause everyone knows my name), the YMCA (where I know no one except Stacey and Chris), and one at home (eh)...

I went to the YMCA at a random time today 1030 and let me tell you what... There was a lot of young meat heads in training. 15- 20 younger males with hormone control issues WTF and why do they take up so much space to talk please just get the efff out of my way so I can workout...I said with love.

I do well with men my age or older but not so much with the teens they kind of annoy me so I decided to run the track instead of the treadmill and today's obstacles were an old lady with oxygen, to older women with canes... Please let me describe: To old women creeping along with attached wrist bands.. now if one goes down they are both screwed so it maybe time to attache a 3rd younger party to the "crazy train". (Ladies) Oh, and some 70 year old males shooting hoops rather joyfully might I add.

I am clearly in a b@##$% mood today

Anyway I'm running low on some supps so I will be putting my order in today and I've went up in weight all the sudden my bod just took off

Word has it that Tina and Stacey are in my home town "WHERE ARE YOU" LOL

Tony called

2009-02-01T14:14:00.000-08:00

So Tony called and he just kind of nicely lectured me about my poor diet, water in take, skipping meals, and how bad alcohol is for me.. I've been such a slacker with my diet lately so now I have to send pictures right now and in two weeks. Yep, I'm feelin the love and Tony has his eye on me ..Like the big brother I never had

UGH

Grumble ...... I hate not giving 100% and I am getting caught at it

WEEEEE

GNC

2009-01-28T19:06:00.000-08:00

I was at GNC the other day and I was able to buy a back up food scale and body Measuring Tape for 10$. A lot of stuff was on sale at the GNC in the Grand Prairie Mall just to let everyone know. I really like my body measuring tape because it has this nice handle and I can hook the end into it so it makes it easy compared to other tapes that I've used.

So I started back on my "Tony's" workout this week and its going well.. I am super sore and loving it!!!! I noticed that my strength went down considering I have not been lifting in 3 weeks or maybe its fear of over doing after surgery? I am hopeful in some results soon and getting somewhat impatient .... ABS is all I'm saying and I should post some PICS soon too.

NEWS FLASH: There is a deadly flu virus going around at work so I've been kind of stressing about it and avoiding people so I don't get sick and sure enough I woke up today sicker than sick. All the hand sanitizer in the world could not save me now SOB.

So I ordered my first pair of "NEW GRIP" lifting pads today I am so excited about getting them :-) .. I am sure all the guys at the base gym will be like WTF so I'm going to show them off HAHAH.... I'll be sure to post all about it verses my Golds Gym lifting gloves

Six pack by swimming season WOOT and figure Comp this year are the goals

Booyah .

Seen this site seemed like good information not that I would know LOL

2009-01-19T02:29:00.000-08:00

http://www.leeapperson.com/figure/compete.html

1. HOW YOU ARE JUDGED:

There are 2 rounds to a FIGURE contest. A 1 piece bathing suit round and 2 piece suit round. You are judged by your look in these two outfits. You are judged on body shape, muscle shape, conditioning, grooming, beauty, and presentation. It is a beauty contest and you have to act beautiful. Big smiles and walking like you own the world is the way it is done.

OFFICIAL RULES:

COMPETITION ROUNDS & RULES Ð WOMEN'S OPEN, TEEN & MASTERS (WOMEN OVER 30,40 & 50) FIGURE ROUND 1/SWIMSUIT: The contestants will present quarter turns with other contestants wearing high heels and a 2 piece swimsuit of their choice. No thong swimsuits will be permitted. Jewelry may be worn in this round. No oil may be worn.

ROUND 2/FINAL ASSESSMENT: The contestants will present quarter turns with other contestants wearing their 1 piece swimsuit of their choice and high heels. Each round is scored separately and worth 1Ú2 of the total score. In the Women's Open Figure, the winners of Class A, B. C & D will be brought back on stage and compared in their one- piece swimsuit and heels for judging of the overall winner.

THE HIGHT CLASSES:

CLASS A (to 5'2")

CLASS B (over 5'2" to 5'4")

CLASS C (Over 5'4" to 5'6")

CLASS D (Over 5'6")

2. WHAT HAPPENS WHEN YOU COMPETE:

First you register or check-in, usually the morning of the contest or the night before. You are put into your appropriate Figure category according to height classes. All contestants are measured.

There is a morning show called the prejudging this is where you are compared to the other competitors. In the evening of the same day is the night show when the awards are given out. You have to be present for both the morning prejudging and the evening "night" show.

THE PREJUDGING: You will go out on stage twice. Once in your 1 piece suit and once in your 2 piece suit. Both times you will be compared to the other women in your group. Before you are compared, you will walk on-stage alone and present yourself center stage to the judges by doing a series of smooth quarter turn s.. At night you go out twice as well, in your 1 piece and 2 piece out fit, but there are no comparison's at the night show.

The contest begins: You go back stage and get in your 2 piece suit. There are weights back stage and you can pump up your muscles and apply your oil so you look shiny on stage. Many women have their hair and make up done at this time as well. The expediter will call your class and then it is time to line up and get ready to go on stage You will each have a number and line up according to your number.

ROUND ONE: 2 piece suit

The judges will call your class and the expediter will file each person onto the stage.

PRESENTING YOURSELF ALONE:
When your class is first called, each athlete (will go out alone) will walk on stage, to the center of the stage, pause, smile, and turn to the side, and pause then turn to the back, pause, show your back, then turn again, show your other side, Then turn back to the front.

The goal here is to look as polished as possible. You look relaxed (or at least you are supposed to) but are in fact tensing your muscles the entire time you are on-stage

You stand for a moment, big smile, then move to the side of the stage and remain on stage standing off to one side while the other competitors do their walk and turns. While standing you have to stand so you look cool. See the photos below ( Individual presentation A and B). These girls are presenting themselves alone while the other competitors line up to the side on the stage.
Check out this photograph as well."STANDING TO THE FRONT Picture 1" below this paragraph. See the women in the center of the picture? That is Leslie overall winner of the DKC 2004 Figure. See her in the black one piece outfit? She is standing like a winner.

PICTURED ABOVE: Individual presentation (pic A).

PICTURED ABOVE: Individual presentation (pic B).
COMPARISONS:
Once everyone has presented themselves alone and lined up to the side, everyone is relined up in the center of the stage and with heels together you are compared to all the other athletes in your class. Here are some good pictures of this round.

All the competitors are lined up (heels together now) and compared in 4 poses. On stage as group they turn and do the following "poses":

Standing to the front.

Standing to the right side.

Standing to the rear.

Standing to the left side.

Standing to the front.

Standing in the line up. Not a pose but it counts. Remember..You are competing the entire time you are on stage. The entire time you are on stage you have to stand and pose. You can't rest, not for a second.

You leave the stage, change into your one piece suit and come back out and do it all over again.

ROUND TWO: 1 piece suit

The judges will call your class and the expediter will file each person onto the stage.

You stand for a moment, big smile, then move to the side of the stage and remain on stage standing off to one side while the other competitors do their walk and turns. While standing you have to stand so you look cool. Check out "STANDING TO THE FRONT Picture 1" below this paragraph. See the women in the center of the picture? In the black one piece outfit? She is standing like a winner.

Next all the competitors are lined up and compared in 4 poses. On stage as group they turn and do the following "poses":

Standing to the front.

Standing to the right side.

Standing to the rear.

Standing to the left side.

Standing to the front.

Standing in the line up. Not a pose but it counts. Remember..You are competing the entire time you are on stage. The entire time you are on stage you have to stand and pose and look as good as you can. You can't rest, not for a second.

NOTE: When standing in the line up...Rather than standing with your heels together (as you must do when being compared) you can stand anyway you want. Again check out the picture, "STANDING TO THE FRONT Picture 1" below this paragraph. See how she brought her right leg across her left leg, and pushed her hip out to accentuate her taper? She also has her hand "casually" on her hip with her shoulders tensed. This is the way you want to look when just "standing" in the line up. Practice this over and over till it looks natural on you.

THE NIGHT SHOW:

You return to the contest site about an hour before the show begins to get ready. At night you come out on-stage in your 2 piece outfit and again later, in your 1 piece outfit. After that the awards are presented.

No matter if you win or lose stay calm and keep smiling. Do not cause a fuss if you feel you should have placed higher. If you are upset--hide it! If you cause a scene and display poor sportsmanship you will be banned from competing in the future.

Beauty is subjective. You may lose the contest but still be gorgeous. Don't panic or get upset. Just resolve to do better next time. Often small changes (like a deep natural tan) can turn a loser into a winner at the next contest. Ask people for feedback. Ask the judges. They will tell you what you need to do to improve.

OVERALL CHAMPION

IF YOU WIN YOUR CLASS:
YOU WILL GO BACK ON-STAGE AND COMPETE FOR THE OVERALL TITLE against the other class winners. You will do a series of turns as a group, then the winner is announced. The winner is given an award for best FIGURE OVERALL.

3. WHAT YOU WILL NEED TO COMPETE:

A great body dieted to a lean condition.
A deep tan. Visit a booth or lay outside and get a real tan. Then before you compete use tanning dyes or Tanning Salon to make yourself super dark. Beware of tanning dyes without a real base tan, you might look green or orange. DREAM TAN works well and is a product applied right before you go on stage
2 bathing suits. a one piece and a 2 piece. You will need competition suits, not just normal off the rack suits. These suits are expensive. $100 or more.
High heel shoes. Here is site that sells them. They should match your outfits if possible. Avoid "hooker" shoes (the NPC doesn't like them).Choose a classy shoe. 3 to 4 inch heels will work best.
Oil for your skin when on stage Baby oil, pam cooking spray, anything to help you look shiny. Lee Apperson, who has produced several grrat Figure champions...says no baby oil and no DREAM TAN. All he suggests is Pro-Tan. He feels baby oil makes you too shiny and dream tan blurs definition. I personally use pro-tan for 3 days and Dream Tan the day of the show.
A hair and make up person. You need to look your best. Sometimes an expert can help.
STICK EM. or BIKINI BYTE. This is a non hazardous body glue that sticks your suit to your butt and chest so you don't get any embarrassing slipping.
Register for the show well in advance. Get directions and instructions weeks before the event.

The Fantastic 2004 DKC Overall Figure Champion: Leslie Stefano.

STANDING TO THE FRONT. Picture 1. ABOVE: Notice Leslie Stafano in the black suit in the center. She is standing relaxed. But she is not really relaxed. It's a beautiful illusion. Her legs are crossed and tense, her right hip is out, her arms and shoulders are flared, her face and hands relaxed. When you stand in the line up, especially when not being compared directly, this is how you want to look.

STANDING TO THE REAR 1. Examine the picture above. The first women has her shoulders hunched up and arms pulled back. The second women is doing better but her hands are too tense. They need to be relaxed. The third women on the far right is doing well, her arms could be slightly more flared.

STANDING TO THE REAR 2. Examine the picture above. All of the women are standing nearly perfect. Lats flared, leg's and butt tense, butt and lower back arched. Delts tense, arms flared but not too much and hands relaxed. A great group.

You will compete in a special competition 1 piece and 2 piece suit.

POSING

You will win or lose based on how well you can present your physique.

Tensing the muscles while standing "relaxed" is hard. Look at the picture below (PHOTO CC LINK). See the girl on the far left? We have her circled. That is Leslie Stafano again, doing everything right. Her back is tense, and arms flared, legs and butt tense, heels together. And yet her hands are relaxed. A beautiful pose by a real pro.

Practicing your posing is very important. Start months in advance. Get someone to coach you. Practice practice practice.

Go watch a contest BEFORE you compete so you know what to expect.

Here is what you need to practice:

Walking. You need to walk in high heels and present yourself as best as possible. Choose shoes that fit well and practice walking in them. You don't want to walk unnaturally or stumble around on stage, so practice walking.

Turning. When you compete you turn 4 times (1. to the side, 2. to the rear, 3. to the side, 4. to the front again) and show your physique to the judges. How you turn and where you stop when you finish turning is very important. Practice your turns till they are second nature.

You don't have to keep your heels together when you are alone on-stage presenting yourself, so you can twist your torso and bring one leg in front of the other (to name a few of the "tricks") in order to accentuate your body. Look at these pictures at the bottom of the training section page. Perfect examples of displaying yourself when you don't have to have your heels together.

When you are compared to the other athletes you have to stand with your heels together. So practice the following:

Standing to the front, heels together.

Standing to the side, heels together.

Standing to the rear heels together.

Standing to the other side, heels together.

STANDING RELAXED. Practice just standing there. See the photo above: STANDING TO THE FRONT. Picture 1. Leslie in her black one piece is standing "relaxed" perfectly. Practice standing like this.

BREAKING IT DOWN:

Competing and posing (all with a big smile) is hard. It's exhausting.

When you first begin learning to pose, don't flex too hard. Break yourself in slowly. Work on tensing just your abs, then do just the legs. When they get tired practice tensing the back and butt (Standing to the rear heels together.). The butt and back might be hard to "feel" and feel quite awkward. That is okay, just keep practicing.

You need to be able to flex and tense on command. Practice flaring your arms and tensing your shoulders. Once you can do each part alone well (it takes a few weeks) practice flexing everything all at once (Standing to the front, heels together.). Breaking it down into body parts helps you get control over an individual muscle group.

I find tensing the legs (or any body part) for about 10 minutes all by themselves, every other day, a great way to gain control over that part and increase separation in the quads. Flex the abs daily.

POSING MISTAKES TO AVOID:
Don't hold your hands in an unattractive (stiff or claw like or like a paddle) way.
They should seem relaxed.

PHOTO JAMES POTTER

Check out the photo above. A perfect arm pose. Shoulders tense, arms flared and hands relaxed. Perfect arm!

Standing to the front. Look at those legs!

PHOTO CC (BELOW)
Figure Champion Leslie Stafano looking great!

Standing in the line up. Here we see the 2 piece comparison round. You need to able to stand like this for at least 20 minutes at a time so practice! Heels together, arms and diets flared, quads and abs tense--big smile.

PRACTICE YOUR TURNS: Presenting yourself onstage, so you look your best, takes practice. Here is nice shot of side quarter turn as she pauses in mid turn. Notice the knees tilted together, the front right leg bent and posed, the right hip pulled up (to accentuate the hip and butt curve) the right arm pulled back, the left hand on hip and pulled forward (to accentuate the chest and left shoulder) the deltoid and arm are tense, hands and face relaxed. Nice pose and beautiful grooming as well.

GROOMING:
You have to look beautiful. Your hair should be clean and attractive as possible. Make up should be on the heavy or theatrical side as you are on-stage under bright lights and will look washed out if you are not careful. Some people use body glitter. Tasteful jewelry is allowed in the evening show, but not in the morning prejudging. If you have a belly button piercing you may leave that jewelry in to compete.

Your suit should fit like a glove. If you can afford it, have one made for you. It should be cut to make you look your best.

Your skin should be dark and covered with a light coating of oil. Get a deep tan. Be careful about instant tanning products, especially if you use them without a base tan. They can make you look green or orange.

Dream Tan is a wonderful instant tanning product that is applied right before going on-stage (about 30 minutes) and then showered or wiped off like body make up. Dream Tan gives the illusion of a deep tan. I use it on top of my base tan.

TWO CHAMPIONS AT THE TOP OF THEIR GAME! WOW!

EXCELLENT GROOMING

Standing to the front and side. Beautiful.

EXCELLENT GROOMING

Pictured above: Two great athletes in the back comparison round. Both of these women are holding the pose perfectly. Study this photo carefully. This is HOW YOU WANT TO DO IT!

DOING THE COMPARISONS:

above and below...STANDING TO THE SIDE..Check out Leslie below.

LEARN ABOUT THE 2005 DEBBIE KRUCK CLASSIC

http://www.debbiekruckclassiconlinemagazine.com/

PART 1 DIETING

PART 2 TRAINING

PART 3 COMPETITION

CONTACT DAN BURKE

DAN BURKE AUTHOR OF THE FIGURE GUIDE. July 2005.

After Surgery Stir Craziness

2009-01-19T01:57:00.000-08:00

Long time no blog sorry about that

I had surgery on the 7 of JAN and have not been able to work out since. I see my doctor again on the 21st so I am very hopeful in him giving me the all clear to work out again or at least parts of my body. My Doctor kind of made threats to me with scary scenarios of hemorrhaging and whatnot. I personally feel as if his words were unreasonable and possibly worse case scenarios but for some reason I don't want to chance it... I've lost muscle and my ass is feeling fat-ish plus my sleep schedule is so jacked up, I guess Oxycontin can do that to a person. I've been reading every one's blogs and drooling over their great workouts and accomplishments while I sit on my fat ass.. In fact I had to stop reading for awhile because I was not dealing with not getting to work out that well.

Anyway, I had a good friend over they other night and I cooked us an easy "Tony directed diet" dinner and my friend told me she forgot how great if feels to eat health. Now I don't know what that means but I am happy that I may have opened her eyes to some new eating habits :-).. I still have my goals set high on a figure competition but I am definitely intimidated about it to be honest so I hope to jump on a comp. with some other beginners at that point in time or maybe some more seasoned diva's. I am hoping so much that the DR. tells me everything is good and that another surgery is not necessary but for some reason I have this bad feeling.. So wish me some luck THANKS.

To top it off my boyfriend of 7 months broke up with me the night before surgery so not only have I been stir crazy its been stir crazy with the lonely no boyfriend blues but I am also very excited about maybe finding someone who can like me for me one day.. I would love to have a best guy friend that I was super attracted to... I'm still kind of young and clueless with men and I swear it is getting more confusing with age not less. We'll see

Anyway good work to all DIVAS out there

LOVED 4 AM

2008-12-29T15:09:00.000-08:00

Did the 4 AM workout today and I loved it in fact I felt great all day and now that I am down with work all I have to worry about is college:-) ,,, Also I did really well with my diet/water intake today almost drank 1 gallon WOOT.... Maybe my transformation is closer than I think but on the 6 JAN 08 I have a surgery which may slow me down for a few weeks :-( I am hopeful after that first week I can workout parts of my body verses the area operated on. UGH ...... Hope its that last one for a very long time and next will be my first figure COMP

Happy Holidays

Melissa

Movin it to 4AM

2008-12-28T18:39:00.000-08:00

Well,

With my final semester of college breathing down my neck I am moving my work out time to 4AM. I'm not so happy about this but a girl has to do what a gal has to do. So wake up 4 AM drive to work in Peoria and hit the gym by 0430 which means I have all night to work on college and run the house hold. and people call me OCD. LMAO

After college I will have time to fit in that extra cardio that Tony talks about :-) Oh joy

Melissa

"Lackadasical"....... Motivation

2008-12-15T19:22:00.000-08:00

Venting online UGH SORRY in advance

(Would not mind having a bod like this)

LMAO: OLD WOMEN BEHIND THE WHEEL

I was at the subway in Peoria the other day and some crazy old lady backed into my car and the sad/funny part is that she gave me the craziest guilt trip EVER. First she told me that she is on a fixed income and found out that she is cured of lung cancer and that it had been a bad week. I told her it didn't sound all to bad then a few seconds there after she tried telling me that she had 4 weeks to live (then later telling me she is over lung cancer after 3 years). The entire time I said not a word as this old lady psycho who started dropping names and telling me she knows people AKA her daughter was a lawyer .. I about laughed when the COP showed up and she dropped a name in front of me to the police officer( people only do that after the fact to cover up their mistakes).... It was funny in some weird frustrating way..she is taking care of getting my car fix per her insurance... There is a lot more comical parts then this but my blog is too long already

So basically I am half assing my diet and fell off the workout bandwagon so I went to various bodybuilding websites to motivate myself and I am going to buy some more Whey, egg whites, and what not....We'll see if I can get out of my winter workout blues maybe a nice tanning session would help... Is there anyone drinking a gallon of water a day as Tony suggests or is it just me?

Mel.....
(Big Thanks to Cathy)

Cooking

Tight curve Pancakes this weekend:
1c egg whites,
1 whole egg,
2 scoops Tight Curves berry Flavor Protein powder...
.mix in a blender....makes about 3 large pancakes

Sorry have not posted anything in some time

2008-12-03T19:30:00.000-08:00

I really don't have any ground braking news to report with my bod. transformation I am still trying to "eat clean" and hitting the gym. My life has been crazy with a new job so now I have two jobs both of which are very demanding and I am working on my MBA classes. luckily there is a decent gym where I work at so I can get a workout in during lunch sometimes.. I'm working 2 weeks straight and college is stressing me out thank god for the gym I could not live without it!!!! Unfortunately I missed muscle in the city but I plan on seeing a show soon just to check out the girls as far as what it takes to compete. I am still debating if its easier to be a little heavy and lose weight or try to bulk up from sticks and bones... I really want better abs and a arms like Stacey... I am always checking her arms out at the gym... I am more inspired by someone I kind of know verses the crazy models out there just because I think everything is airbrushed ... Anyway, nothing to exciting going on with me love all of your blogs

Melissa

Preheat seriously takes too long

2008-11-16T21:26:00.000-08:00

Does anyone besides me have issues on waiting for their oven to preheat? It takes to long so I end up tossing my chicken in and then I over cook it because I question the slight temperature variation because I did not wait for the preheat light to kick off.. I know right!?

I just started cooking enough food to last about 3 days to save time and lessening my chances of getting fast food because I don't want to cook but some times I don't want to eat the food I cook so I'm not sure what to do I am still tweaking these new improvements in my life.

Any suggestions or new ideas would ROCK!!!

I recently bought a new cooler so I can carry around all the foods/ supplements that I may or may not need one never knows, but I love my new cooler w/ reusable blue freeze ice pack...Keeps my food/drinks cool all day at work 10hrs.

Anyway

TTYL

Thanks for all the support and good luck to everyone at the upcoming figure competition and I'll probably be in the crowd @ the night show!!

~Melissa

My latest power drink concoction

2008-11-15T07:59:00.001-08:00

OK,

Tony called me out of the blue yesterday to see how I was doing and he said he was going to call me next week to check on me too.... He is so awesome and he always reminds me that I'll see results some time soon. I posted my starting pictures a few weeks back or so, we'll see where I am in 6 months.. A girl can hope but hopefully with Tony's help and hard work I'll see some good changes with my luck I'll be addicted to Tony's workouts and be a life member or something LOL...

I made a new drink my BF tried it and did not like it but here it goes

3 shots of international egg whites = 3 eggs (tasteless and odorless)
2 drops of green tea ex
25% a little French Vanilla Myoplex liquid
Tablespoon of Maxwell instant coffee
Tablespoon flax seed oil
crushed ICE
mix in the silver bullet till slushy ish
Some times I add splenda sweetener (only once so far) eh

Talk about a caffeine high
I like it anyway but I'm more of a texture person verses taste
That and oatmeal is an awesome way to start my day

WOOT

Started 19 OCT ......Today's Photos

2008-11-09T18:09:00.000-08:00

So I started Tony's Work out program 19 OCT 2008 took one week off because of Bronchitis my diet has been so so OK I slip some times! Anyway, I just took some PICS and compared them to my original photos and there is a little change in the AB area and butt. I know it's too soon but I was curious... Yep, I am still wanting to gain some more muscle .......

Black and White PICS are OLDER

I took the original photos while I was deployed in Afghanistan(not looking so hot) and today I did not do my hair or anything because its Football Sunday and we all have our days darn it... I really need a photographer its kind of difficult taking PICS of myself.. How do you gals do it?

Random I know

~Mel

2008-11-03T16:39:00.000-08:00

I have bronchitis and the Dr. is not letting me work you for two days
I'm a little mad about it and sick at the same time

Weak but trying

2008-10-30T02:36:00.000-07:00

Hello,

I've noticed that my FORM is so bad in the shoulder area defiantly more so on the left side verses the right.... I hope I will be capable for lifting more weight with better form as I gain strength...
How long did it take you all to see some results? Love all the Vlogs and Blogs out there keep it coming!!!! Oh and I hope to see Stacey at her next Fig. Comp. super excited to see what the hub bub is all about

THanks

:-)
~Melissa

Small Prob....

2008-10-28T00:31:00.000-07:00

Does anyone out there wake up two hours into their sleep cycle starving to death? I cannot sleep over hunger LOL. I'm not sure if its because of the time change of 9.5 hours or what but I have to work tomorrow and its the second night of this.... Maybe some PM pill would help

:-)

1 week down

2008-10-26T12:55:00.000-07:00

I just finished my first week of Dream Bodies Transformation w/ Tony

My first week went OK I need to work on eating more and drinking more water which is probably a normal problem at first for some people. I just sent in my weekly stat report to Tony and kind of mentioned possibly being interested in figure competitions. I kind of wounder how much work and time that will take?

My boyfriend is so sweet he asked if there was anything he could do that would help /support me in this transformation. I don't know how he deals with so much he works part time is going to college full time (in a very demanding program), and juggles me/friends very well while looking for a full time job. I'm a lucky girl :-) oh and he also literally can juggle while riding his unicycle but that's another story LOL.

My cheat meal this week was 1 soft taco from Taco Bell (YIKES low grade meat) two MINI Baby Ruth's and 2 drinks of cranberry juice w/vodka.

I'm going to buy a cooler so I can transport food/supplements with me and I just bought some online egg whites that I could just mix with my Whey shakes... Saves me some time if it don't taste to bad.

I have to give it to all the other Tony Diva's out there I don't know how they work full time+, kids, maintain awesome bodies, and family.... You guys are Amazing and Inspirational

Thank you for all the help and support

Melissa

:-) THINKING about setting my goals higher

2008-10-23T21:06:00.000-07:00

OK,

I've been thinking about it and I might one day try a comp. I've been reading all the blogs out there and it motivated me to set my goals slightly higher :-) kind of excite about it all. Lately I'm feeling a little fat because I am eating 6 small meals a day and I am trying to drink a gallon of water per day too. I am finding it somewhat difficult to eat every 2.5 hours when I am at work and also looking for new ideas on how to transport various foods/supplements with me as I am always on the go....

Cooler might be my only option?

I seem to eat M.R.P and fruit mostly plus I stop most the time for a good lunch.

I've been drinking lemon juice and ACVM and the first week of all this really drained me not real sure if anyone out there had the same problem or I am getting sick because I've had head aches as well.. Oh well

I cannot wait to see some results, going to post some Photos soon

That's all for now

Gym Change

2008-10-22T11:36:00.000-07:00

I am so SORE from working out but I LOVE IT because I know its working......

OK so the drive from work to Peoria's Golds Gym was starting to bother me and I made a switch to my home town YMCA. For a few reasons first I am still working on my Masters giving me the student Membership saved about 100$ plus fuel.. I still feel somewhat selfish for getting an online personal trainer and saving money in other places seems to help with my justifications/reasoning.

So I really don't like the YMCA as much as golds gym because the equipment is not as nice but on the plus side people are so much more friendly. Since I got back from overseas I think my lack of people skills is a little worse than normal..... I know right?

I'm sure the Y will grow on me

I joined the "Y" went worked out and on my way out the door I felt the to grab some information to see what all is offered at the YMCA and some nice lady came up and asked if I needed help..

I'm not sure but I might have came across as a little cranky but it was more like me and her having completely different communication patterns..

I'll have to work on my re-adapting to civilization a little more ... I've been back from Afghanistan for a week now WOO I feel so spoiled :-) with running water and a toilet in the same building..

Tomorrow I meet a board of judges that will be looking at my uniform and drilling me with questions about the military might be promoted soon ... kind of stressful I just hope my military baring is OK since I've had 7 days off

Wish me LUCK

Good Times

2008-10-20T16:56:00.000-07:00

Well,

I did the first work out that Tony gave me today and my legs felt like jello when I got done .... Hope tomorrow is not too painful

I am very pleased with the work outs / diet so far...

:-)

DAY 1 of Tony's work out

2008-10-19T19:02:00.000-07:00

So I just finished my phone consult and received my new diet /work out from Tony I am super excited to get started tomorrow is day 1. I hope to see results in a few months I still have a few more supplements/foods to buy but all in good time. I'm not sure if I can sleep over all this excitement

Whee

Fitness Goals here I come :-)

2008-10-19T03:17:00.000-07:00

So the Blogging starts well as you may or may not know I've spent a little times overseas which gave me plenty of time to think about myself and life in general. I'm getting serious about how my body looks and I really want a body similar to what you would see on the cover of a health magazine and all everyone can say is "Mel you're so skinny I wish I had your body". Well news flash super skinny is not the look I am going for I've been inspired by several other blogger's out there who are not afraid to be beautiful. So what if I am a girl who wants a little more muscle on her bones. I had one per say friend tell me that it's repulsive. "LOL"... My BF (Sam) is supportive of my new goal and I loved his comment "Sure I can live with a hot girlfriend that can fight off other guys" or something close to that.

With that said I've been a golds gym member for a few years now with no real results so now I have the help of Tony which will hopefully get me started with my body transformation soon. I love our society cause I can pay someone to give for a diet plan, work out, and motivational support. At first I was a little unsure about spending money on something that is not so necessary but my mom said it best with" Who do you have to answer to except yourself? Go for it!" ....

Fitness Goals here I come :-)

I've read a lot of success stories out there and I've noticed that some girls out there are working 2 jobs and are holding their families together and its so motivating! I have the military, working on my MBA, my house, Dog, and Boy friend... I am so spoiled but don't get me wrong I worked my butt off for it all...

How do they say it? Start Right ---Finish Strong

I may get the nerve to post my before photos and progress photos as I travel down this road...

I know right run on central well writing has never been a strength of mine so read at your own risk/head ache

I took some before photos for Tony YIKES

105lbs and kind of skinny fat I say that meaning Skinny with no real lean/tone if you know what I mean...

I really want ABS

Till another time