Today is day 11 of my preparation for my first figure competition on August 14th, and progress has been good so far. My first weigh in and measure last weekend resulted in 3.5lbs and 2cm off my waist in week one, so I am now eagerly awaiting the next measure on Saturday (and my cheat meal, which I have had planned all week! :). I need to drop around a stone of fat without compromising muscle mass by mid August, so I am on target so far. Definition is starting to appear across my upper body and abs, although I still have a lot of work to do in getting my left leg (the one I broke) back to the same size of it's none atrophied counterpart!
I have now got into a routine of preparing 7 meals a day, which is actually much easier than it sounds when the habit is formed, and much of it can be done all in one go... I usually spend about 60 minutes cooking in the evening, but with a protein shake with oats blended in for breakfast and 2 of my other meals also comprising of protein powder, I only really have 4 small meals to organise. My diet is on the repetitive side to say the least, but it doesn't have to be that way, and is more a choice on my part as I find it easier to stick to when I have similar things each day. It is important however to mix it up a little, however, to ensure I continue to get all the nutrients my body requires to function optimally whilst training hard.
Training has also gone well this week, although owing to the fact I will be away this weekend, I've had to lift 4 days on the trot, which isn't ideal, and today I feel neurally fatigued, although owing to the split nature of my program my muscles feel surprisingly good. Whilst geared towards hypertrophy, my program definitely doesn't resemble a traditional bodybuilding program; Sprint drills, olympic lifts, med ball circuits and multi joint movements form the bulk of my training, which will also help me hit my goal of having my ankle fit to run a 10k before the year anniversary of my triple fracture in November (my surgeon said it would be 18 months before I was running again, so aiming to prove him wrong!).
Fortunately, I have gained a new cardio buddy in the form of Phoenix Pro member Jemima, who is preparing for her trip to Everest base camp next March, so we have been putting the world to rights on our early morning power walks! I also managed to persuade my girlfriends to have an uber healthy dinner together last night, where I think everyone was surprised how much they enjoyed salmon with tikka seasoning (A-MAZING!), lots of boiled veg, herbal tea, and lot of laughs!
Today was the first day I've really had any cravings, but with such a time sensitive goal to achieve, there is no way I will be succumbing! I've also been hugely motivated by the Phoenix Pro members this week, who have been kicking butt in the gym and posting some fantastic results... go team!
Char
Thursday, 14 July 2011
Wednesday, 6 July 2011
From Figure Dream to Dream Figure: Day 3
Today is Day 3 of my journey to my first ever figure (bodybuilding) competition, and so far, things have been pretty plain sailing, although I appreciate it's early days! I'm fortunate in that my colleagues at Phoenix Pro have all undertaken a whole variety of weird and wonderful diet strategies in the past, so my rather basic but plentiful food regime has barely raised an eyebrow at work. My friends also seem rather intrigued by the whole endeavour, and my school mates, who are a rowdy bunch at the best of times, are adament they want to come and support on the day... although I'm not sure whether I'd find the heckling game raising or not!!
Having lifted for the past three days, today I had a break, although my morning power walk with my training partner Ludo (who actually sustained an injury on said walk!) was still in place. Fortunately by this afternoon Ludo had made a complete recovery, having milked whatever it was that stung/ pricked/ left no mark whatsoever on him for all that it was worth...
I'm actually really enjoying doing steady state exercise for a change, and whilst it isn't the best mode of exercise for people with limited training time on their hands, it is low impact, great for burning calories whilst avoiding catabolism (muscle breakdown)and in my case loosening off DOMs (delayed onset muscular soreness) hampered quads following a heavy squat session on Monday!
I also went to visit my awesome massage therapist Philippa today, who ironed out my quads, ITBs and adductors (which, having ridden professionally for many years, have an iron rod type quality and a fascial structure that is fairly unique to riders). It's important to stay on top of this, as such adhesions and facilitations in the fascia can adversely affect biomechanics, which isn't ideal when the aim is a well balanced musculature.
This evening I did a hot yoga class at my brother and his girlfriend's Red Hot Yoga studio in Guildford, which I actually found pretty challenging.. I'm not the most flexible person in the world (although I did recently win the cornflake box game on a hen party in Ibiza!), so I should sleep well tonight :)
Overall, I'm finding the process so far easier than expected, and am totally loving having a serious goal to aim for again. I hope I continue to enjoy it as much over the next 7 weeks!
Having lifted for the past three days, today I had a break, although my morning power walk with my training partner Ludo (who actually sustained an injury on said walk!) was still in place. Fortunately by this afternoon Ludo had made a complete recovery, having milked whatever it was that stung/ pricked/ left no mark whatsoever on him for all that it was worth...
I'm actually really enjoying doing steady state exercise for a change, and whilst it isn't the best mode of exercise for people with limited training time on their hands, it is low impact, great for burning calories whilst avoiding catabolism (muscle breakdown)and in my case loosening off DOMs (delayed onset muscular soreness) hampered quads following a heavy squat session on Monday!
I also went to visit my awesome massage therapist Philippa today, who ironed out my quads, ITBs and adductors (which, having ridden professionally for many years, have an iron rod type quality and a fascial structure that is fairly unique to riders). It's important to stay on top of this, as such adhesions and facilitations in the fascia can adversely affect biomechanics, which isn't ideal when the aim is a well balanced musculature.
This evening I did a hot yoga class at my brother and his girlfriend's Red Hot Yoga studio in Guildford, which I actually found pretty challenging.. I'm not the most flexible person in the world (although I did recently win the cornflake box game on a hen party in Ibiza!), so I should sleep well tonight :)
Overall, I'm finding the process so far easier than expected, and am totally loving having a serious goal to aim for again. I hope I continue to enjoy it as much over the next 7 weeks!
Monday, 4 July 2011
Operation Beefcake: Day 1
For those of you that don't know me, my name is Charlotte Ord and I'm the owner of Phoenix Pro Fitness, the best fitness club in Surrey!
Unfortunately, having broken my ankle late last year, I haven't been up to my usual sporting exploits this year (triathlon, horse riding, half marathons etc) so I felt it was about time I got myself a goal! As my team and I advocate to our members at Phoenix Pro it's SO much easier to stay focused and on target if you have a target to aim for. Indeed, you HAVE to hang the target if you stand any chance of hitting it.
Bodybuilding is something I've been really impressed with for quite sometime. I think it's easy to look at the end result and cast a judgement on whether you think it's attractive/ functional/ worthwhile etc etc, but you only have to take a closer look at the rigorous regime that competitors have to commit to to realise that the process poses a significant challenge both mentally and physically. This is muscle sculpting and fat loss at it's most extreme, and it doesn't come easy!
There are two people who really got me thinking seriously about giving it a go myself:
British Bodybuilding Champion Annie Ottey (my coach! :), who I first met on a course 2 years ago and whose dedication and refusal to accept anything but her very, very best was apparent right from the start and in everything she did....
And Nicola Joyce, a fitness writer friend of mine who yesterday competed in her first ever bodybuilding comp and absolutely nailed it, winning both her class and best presentation!
Whilst the title of this blog (and indeed the name of the hypertrophy program I have written for the endeavour) is very tongue in cheek (I think it will make me smile even when the going gets tough), the process itself is pretty serious. The training is intense, and the diet strict. With only 7 weeks to go until my first comp, I am cutting preparation time about as fine as it can get, so the race is on to be in shape to stand on stage...
I'm convinced that going through this process will teach me things that will ultimately help me to help our members, and at Phoenix Pro, that's what we're all about.
I'll keep you posted!
Char
Unfortunately, having broken my ankle late last year, I haven't been up to my usual sporting exploits this year (triathlon, horse riding, half marathons etc) so I felt it was about time I got myself a goal! As my team and I advocate to our members at Phoenix Pro it's SO much easier to stay focused and on target if you have a target to aim for. Indeed, you HAVE to hang the target if you stand any chance of hitting it.
Bodybuilding is something I've been really impressed with for quite sometime. I think it's easy to look at the end result and cast a judgement on whether you think it's attractive/ functional/ worthwhile etc etc, but you only have to take a closer look at the rigorous regime that competitors have to commit to to realise that the process poses a significant challenge both mentally and physically. This is muscle sculpting and fat loss at it's most extreme, and it doesn't come easy!
There are two people who really got me thinking seriously about giving it a go myself:
British Bodybuilding Champion Annie Ottey (my coach! :), who I first met on a course 2 years ago and whose dedication and refusal to accept anything but her very, very best was apparent right from the start and in everything she did....
And Nicola Joyce, a fitness writer friend of mine who yesterday competed in her first ever bodybuilding comp and absolutely nailed it, winning both her class and best presentation!
Whilst the title of this blog (and indeed the name of the hypertrophy program I have written for the endeavour) is very tongue in cheek (I think it will make me smile even when the going gets tough), the process itself is pretty serious. The training is intense, and the diet strict. With only 7 weeks to go until my first comp, I am cutting preparation time about as fine as it can get, so the race is on to be in shape to stand on stage...
I'm convinced that going through this process will teach me things that will ultimately help me to help our members, and at Phoenix Pro, that's what we're all about.
I'll keep you posted!
Char
Thursday, 23 June 2011
Wise Words...
'Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything & make your optimism come true. Think only of the best, work only for the best, & expect only the best. Forget the mistakes of the past & press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticise others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!'
- Christian D. Larson
- Christian D. Larson
Thursday, 16 June 2011
Calling All Running Enthusiasts!
I am delighted to let you know that our resident running expert, Matt Jordan, will be hosting a free running seminar on Monday June 20th at Phoenix Pro FItness. The seminar, which is open to anyone with an interest in improving their running whether it be for performance or health, will cover:
* Pre, during and post run nutrition - how to fuel your body for optimal performance and optimal fat loss!
* Caffeine as a performance enhancer
* An introduction to bareboot running; the pros and cons and whether it's right for you
*The benefits of functional movement screening and how it could shave minutes off your times as well as alleviate aches, pains and injuries
*Foam rolling; must know techniques for keeping your body in tip top shape without a sports medicine team behind you!
The seminar starts at 20:00 on June 20th and numbers are limited, so please RSVP if you would like to attend by emailing us at info@phoenixprofitness.com or calling 01483 801150. If you have friends who you think might also benefit form Matt's expertise then please forward this email on to them as well!
We look forward to seeing you there!
* Pre, during and post run nutrition - how to fuel your body for optimal performance and optimal fat loss!
* Caffeine as a performance enhancer
* An introduction to bareboot running; the pros and cons and whether it's right for you
*The benefits of functional movement screening and how it could shave minutes off your times as well as alleviate aches, pains and injuries
*Foam rolling; must know techniques for keeping your body in tip top shape without a sports medicine team behind you!
The seminar starts at 20:00 on June 20th and numbers are limited, so please RSVP if you would like to attend by emailing us at info@phoenixprofitness.com or calling 01483 801150. If you have friends who you think might also benefit form Matt's expertise then please forward this email on to them as well!
We look forward to seeing you there!
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