Funny video, check it out if you haven’t seen it already 
Archive for the ‘Figure, Fitness, & Bikini’ Category
Funny Video: I Want To Be a Bodybuilder
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Developing Plan for Post Competition
Tuesday, August 2nd, 2011I have been doing a lot of thinking about post competition and reading different things about it. It’s a really big deal. Competitors change their whole life focus for contest prep and take on this new form of dieting and training and LIVING, for this short moment onstage, then once it’s over and it’s traumatic and anti-climactic because it’s like…now what? It’s all over and life is back to “normal”…and what does “normal” mean anymore? How am I supposed to eat? train? What am I supposed to look like? Many competitors binge like crazy and end up gaining 5-20 pounds in a week or two!
I’ve known that I needed a plan, but didn’t know what I wanted it to be. One part of me wants to be the devil and say eff all this, and not even consider any cardio and blah blah EFF IT! One part of me wants to eat the world, especialllyyy the delicious and highly delectable, heart attack treats oh yes oh yes. On the OTHER hand whispers to me the angel. The sculpted athlete. That cautions against feeling and looking like crap, in such little time after getting the most smokin body ever! Took me months to get here, but um I don’t think it would be that hard to gain a lot of weight quick!
As I draw closer to Saturday and my workouts have been reduced and my energy is being restored, I feel my mood lifting and my post competition plan crystallizing. It’s not all the way set, but this is my general plan: Stay eating clean. I ABHORE CARDIO. Really. I REALLY don’t want to do it. Maybe a tiny bit. But to be able to do minimal cardio, I have to eat clean. I plan on consuming MORE carbs, and MORE calories, but sticking to clean eating sources! I will probably still buy and cook in bulk (a lot of chicken breast), and may even still bust out my food scale for protein portions. I will eat more complex carbs surrounding resistance training (perhaps carb cycling, with higher carbs around leg training), and will consider incorporating simple carbs as well in the post workout window. I am thinking about adding creatine to supplement pre workout to promote anabolism. I want to experiment with my crazy protein and veggie recipes again I am thinking of continuing with a multi daily, fish oil daily, and L-carnitine pre cardio. I think I want to get back into MMA. Maybe other cross training. I want to build up my LEGS and get some shredded-azz LEGS!!! QUADS, HAMS, GLUTES! I always love new challenges. I wanna look at these babies and see some ripped-ness! Heavy leg resistance training twice a week…hitting other body parts (minus chest, I RARELY hit chest) once a week, except abs maybe 2X a week. Cardio if I feel like it? Maybe once, maybe twice? Maybe none. <Delivish Look> Maybe I’ll count MMA/no gi/muay thai/wrestling if I take those as a cardio….Really want to use the alleged heightened anabolism of the post contest period to gain serious muscle, especially in the legs…by doing my (4 day?) split hard and really dialing into pre and post workout nutrition….Then once I get a little breather in my system then I’ll consider another show But anyway that’s what I’m thinking for now as far as post comp plan…I am sure it will become clearer day by day until it will just manifest…Just have to keep my mind right!
Here are some articles/blog entries related to post competition. A common theme overall is to BE PREPARED as well as to GRADUALLY introduce elements of the pre-contest lifestyle back in OVER TIME. Don’t just jump back into eating tons of carbs n candy and stop exercising or you’ll be VERY, VERY SORRY. Check out Berardi’s article, in particular.
Getting Unshredded- Tips for Coming Off of Extreme Diets by John Berardi, CSCS
Post Competition Blues Part 1: Understanding the Mind Game When It’s Over
Post Competition Blues Part 2: Preparedness and Expectations
Morning After: Post-Competition Blues
What do you think?
Lots of love,
Kristina
Less workouts, VERY Clean Diet= Unparalleled Low Body Fat
Monday, August 1st, 2011So peeps, just a quick update on what’s up. My first ever figure competition is THIS SATURDAY!!!!!!! AGHHH!!! The hardest part will still be the walking in heels (so far, that’s how it appears). My workouts have gotten less and less intense, and shorter and shorter– yet because I remain steadfast in my clean eating, I CONTINUE to drop body fat. It’s amazing! I weighed in at 122.4 pounds today. What the heck?! Craziness. That is LOW for me. Very low. Very awesome! Funny to say “yayyy!! Hitting record LOWS!”~~
So this week I am just doing some light depletion workouts and a little bit of light cardio. The increased rest is increasing my energy levels and brightening my mood. Contest prep is going well except I should have started walking/posing a long time ago, and I realize that I should NOT have cut sodium from my diet months ago. Sodium manipulation is a key variable in figure competition peak day form, and I involuntarily eliminated that from my bag of tricks. Oops! If and when I do another figure comp, I will be sure to salt my food the whole time, so when it’s right before contest, I can pull the salt and get a majorly increased shredded look.
Tomorrow is my last planned workout before the show, and Wednesday, Thursday, Friday, Saturday, and Sunday I am slated for no workouts!! WOO HOO!! Already did my grad school work this week, so just have working with clients, getting my head straight, getting mah hair did and mah nails done and mah eyebrows threaded and applying Jan-Tana, prepping my food, driving up to Santa Rosa the night before, all that jazz.
Talk to you soon! XOXO
Hydrostatic Body Fat Testing Results!!!
Saturday, July 23rd, 2011Wow! Great news today 
I’m two weeks out, and was sooo curious what my body fat is.
I hate calipers and most other forms of body fat testing, because they are highly inaccurate. Luckily, I had heard of a mobile hydrostatic testing service called “Fitness Wave Norcal.” I was able to book an appointment with them for after my clients- yes! Serendipity For those of you who aren’t familiar with hydrostatic body fat testing, it is regarded as the golden standard for body fat testing. It requires you to be submerged underwater and from their assessments it produces a whole spreadsheet of interesting information
The technician explained to me my results: First off, my body fat is currently at 7.49! He says he would have expected me to have about ten pounds LESS of lean muscle, so that means all my years of strength training have paid off! I have a LOT of muscle, baby! I’m a tank!! He also said I have very small bones, which I was shocked to hear! Everyone has told me I’m big boned cuz I’ve been so thick and strong, but seems this gal has the frame of someone SMALL and strong!!!! The technician has worked with a lot of figure competitors, and we chatted about body composition and the different numbers and where can expect them to shift pre and post contest, and it was very elucidating!
I also felt very proud to secure the numbers I did and see how low my body fat was, and how HIGH my muscle mass is– after such hard work to lower the former and build my muscle over time as well as preserve it in this contest prep. My work has paid off! It feels AMAZING. It feels great to try on clothes in “XS” and lots of people are coming up to me in the gym and on the streets, asking me if I compete, asking me what I do, asking if I will give them info on my training (!), telling me I should be in magazines, etc, etc..
On the other hand, three of my friends have asked me to GAIN weight and it really irritated me that they do not support my leanness. I would rather they address what I perceive to be their true concern- my lack of energy…I DO agree that post competition I do not want to continue to be a lethargic, single-minded, anti-social slug (lol). I DO not agree that I need to gain a bunch of weight to be healthy! I AM healthy, I LOOK healthy, I am love looking ripped and want to look MORE ripped– I think that post competition I can maintain leanness, and just need to adjust my training and nutrition style to my own design- more of a lifestyle design than following someone else’s pre-contest program. With training, ultimately, I am thinking of tossing most steady state cardio for short, high intensity interval sessions, and following a nutrition style similar to Fighter Diet by Pauline Nordine. Despite contemplation, the post competition routine remains a big question mark. How will I feel? What will I feel inclined to continue? To change? VERY, very important questions, indeed, that influence the psychological and physical health of competitors, but questions that I feel I can’t answer yet. It will all soon be revealed!
So, I’m on my way. Still tired. Still truckin through. Tryna strap these heels on and get a better stride down. I asked my coach how I can win first, and she said it just depends on who shows up! It’s true, there may be seasoned veterans who show up with bangin, well-sculpted and refined physiques, with experience and poise and all….but all I can do is do my best. *cheezy grins* And give a lil SASS! Right??? I’ll try!!
In the meantime, here’s some eye candy/my latest inspiration, Vanessa Tib
Love and lunges,
Kristina
Update & Invitation to My First Figure Competition!!!
Monday, July 18th, 2011Hello my loves! I am having a brief moment of energy and positivity so figured I’d take advantage of that to shoot out a blog post. Wow, there is SO MUCH I have neglected to keep you posted on! Bad blogger, BAD!
Thoughts run through my head of what I SHOULD have been sharing with you…my new-found love (and I mean obsessive delicious miraculous healthy mouthgasm) of macademia nut oil…any of my various weight training routines…any small regime changes I may have manipulated in these past few weeks…the arrival of my suits…so on..and so forth…
BUT I am sorry, I’ll only go with the present time and just tell you that I have, in general, hit a wall in terms of exhaustion. The first, say, 9 weeks were a breeze! I was perplexed by the stories of competitors feeling depleted, exhausted, miserable, bitchy, etc etc etc…I felt excited, happy, and full of energy! It was about a week or so ago, though, that I started to feel…mentally tortured with cardio. I’m serious. Tortured. Started to feel mentally and physically exhausted, despite trying to rest as much as possible. Feeling cranky and grumpy and irritated. Just want to lie down. Do not want to move. Do NOT want to do second cardio. Struggling. So it’s been hard recently.
I’m still absolutely consistent in my diet and have not missed ONE workout in my figure prep ever since I started, so perhaps that’s why my body is still responding. It’s not that I’m frustrated with a plateau in my body weight of anything (thank goodness), it’s just a deep mental and/or physical exhaustion. Hard to know which one it is- maybe both.
Yesterday after my clients I RESTED as in VEGGED as much as I could, lying on the COUCH, messing around on the internet, reading a book, and so forth- VEG. Despite that, I am still tired today, super tirredd in general just want to go home and VEG but alas have more clients and grad school etc etc…But I keep pushing. My show is in two weeks and 5 days, and I have made tremendous changes in my physique during my prep, as well as done things I’ve never thought possible, and am so grateful for this incredible journey, and know this is the last little push, and I have come too far to turn back… I am working on changing my mind set to embrace this challenge and remember that no one is forcing me to do this competition and if I’m not having fun then what’s the point?
I wrote an email to peeps today inviting them to my show and thought I’d share
LOVE YOU!! <3
Dear family and friends,
You may or may not have known that in the past two plus months I have undergone a personal challenge to compete in my first figure competition. In 2 weeks and 5 days- on Saturday, August 6th- I will compete in the INBA Natural Bodybuilding Championships in Windsor, CA. The link is here:
http://www.naturalbodybuilding.com/pages/pages/contest_schedule.php
There is the early show at noon and there is a night show at 6 PM. The only info I know is the info you see on the jenky website.
I know Windsor is a bit far for many of you, so I won’t hold it against you if you don’t come!! I also must share that it is pretty darn boring to see peeps just walking on stage, posing, so on and so forth…yawn yawn yawn. With that as a disclaimer, if you want to see me get my white butt-turned-orange-brown-ridiculous-with fake tanner up on stage wearing practically nothing and facing my biggest horror of having to attempt to walk in 5 inch clear heels AND not be completely weebly-woobly-falling-oopsies while simultaneously attempting complete, devastating allurement, then please come by and support and scream my name! I have been working HARD and I mean ***HARD*** in this figure competition preparation which is essentially bodybuilding. I’m gonna bring my best package and have some fun! If you come at night, then we might hang out afterwards and grab a bite to eat at (gasp) a restaurant…something I haven’t done in a looong time. I would love to see all your beautiful faces! Let me know, my loves!
Healthy Faux Fried Chicken & Asparagus/Miracle Rice Cabbage Rolls
Wednesday, June 29th, 2011Wow, I can’t believe the competition is coming so fast! It seems like it has totally taken over my life- seems like I don’t have time for anything anymore! I am enjoying the process, but dang! Still skeptical I can achieve the desired physique in such a short amount of time, but my coach reassures me I’m fine, so I persist.
Notables of today: did my workout, kicked my own butt, WOO! …I did NOT go to jiu jitsu, which is very sad, because I decided to take a break from it in these last 5+ weeks pre contest, as I think my body is kind of rebelling with my knee hurting because so much training is producing excess cortisol throughout my system, spreading inflammation. So I have to rest when I can, which is not often. SO, no “extra” sports at the moment.
I- what do you know- spent this afternoon grocery shopping, preparing, cooking, cleaning, measuring, etc…And it’s so late! That’s what I’m saying! Where did the time go! At least tonight I made some fun stuff
First up:
Asparagus Mixture Cabbage Rolls
Here is what I did: Steam a full head of cabbage in water for like 10 minutes til you can pull off the large leaves. Make a mixture of a ton of dried minced onion, fresh minced garlic, steamed chopped asparagus, low sodium soy sauce, the magical miracle rice
which I MUST tell you about in another blog post, egg whites, Torani sugar free peanut butter syrup, cilantro, thyme, and the star of the show: organic basil leaves.
I mixed all but the basil leaves with my hands
scooped it into the cabbage shells, topped with fresh basil leaves, and rolled them up. Then I topped them with a bit more of the mix (minus the asparagus and miracle rice). I baked it in the oven for about 20 min at about 350. When they came out, they were yummy! The basil was a DEFINITE highlight- don’t skimp! I of course am eating everything with Trader Joe’s garlic mustard, so I had my cabbage rolls with mustard.
Secondly I made (and consumed)
Faux Fried Chicken
Here is what I did:
Make a dry mixture of Quaker oatmeal, FiberSmart
chili powder, cayenne pepper, paprika, Mrs. Dash extra spicy, cumin, curry powder. Dip boneless skinless chicken strips into a bowl of egg whites, then dip into the dry mixture.
Cook the chicken strips at around 425 for 25 min. Yummers! Of course I dipped these faux fried- HEALTHIFIED- chicken tenders in their sauce. Trader Joe’s garlic mustard that is!! Bwahah. Don’t leave your mustard ’round me, true playa for real!
And now I have a lot of work I am backed up on. Gotta get to it!
Loads of lots of love~~
Kristina
Keep Moving Forward: The Power of Thought
Monday, June 27th, 2011I could be distraught that I messed up on my diet, finally, and I can tell on the scale and in the way I look. I could be distraught that the knee that I had two surgeries on has been giving me problems that I’ve been trying to temper through daily icing, fish oil, glucosamine, etc…I could be distraught by a lot of things. But since I have the power to control my thoughts, I have the power to determine my own success, my own failure, my actions, and hence my life.
I read this passage this morning while doing my cardio and felt this was JUST what I needed, and would love to share this empowering reminder to you all.
“Our life is a product of our decisions not our conditions.”
No matter where you are in life, you’ve made an appointment to be here. It’s our thoughts that determine our reality. Everything around us sustaining and aiding life was once just a thought. The same goes for our life.
“Whether you can or you can’t, it’s whichever you think!”
If you change your thoughts, it will change your life. Our thoughts affect our actions and our actions determine our life. Instead of thinking of all the obstacles between you and your goals, think of all the opportunity between you and your goals. Force yourself to turn the 80% of negative self-talk into 80% of positive self-talk. The internal controls the external, not the other way around.
Your thoughts are the cause and your life is the effect. If you wish to change the effect, you must first change the cause. Today I ask you to take control of your thoughts. Eliminate negative self-talk and choose positivity no matter what. Obstacles only exist in the mind – in actuality it’s opportunity waiting for you to take action.
The cause and effects of life depends on your thoughts.
All my love,
Tony Gaskins Jr., motivational speaker & author
On Track
Sunday, June 12th, 2011Hello peeps! The latest update is…I’m still on track! Just staying consistent with nutrition, cardio, resistance training, supplements, etc. I have NEVER eaten this cleanly in ALL MY LIFE! It’s pretty amazing. In one month I have not touched a piece of bread, candy, treat- NOTHING! And, I have adapted well so actually I am not really hungry, feel healthy, and could sustain this for a long time. I have also stayed consistent with the exercise and have not missed one workout, whether it be cardio or weights. The only thing that really bothered me was no rest days, and thank goodness my figure coach allowed me one rest day a week. After 37 days of non stop training, I AM RESTING TODAY!! YAYYY!! My calves are really sore, but besides that it feels good to not workout today.
My latest nutrition favs:
- basil & garlic powder
- Trader Joe’s mustard
- swai (fish)
- my orange chicken
- shiraraki noodles
My latest workout favs:
- Bulgarian split squats (HATE THEM…but love them)
- free hanging and assisted pull ups
- hanging leg raises (great for grip! and V-taper, of course)
This week I also took MMA & jiu jitsu (like I always do) but I also took wrestling, Muay Thai, and boxing. They were pretty tough because I have not been conditioning myself to handle high intensity exercise, but it was a nice challenge. Definitely want to focus on that more after my figure competition. For now, my focus is figure! I have spent countless hours this past week in the gym and/or grocery shopping, cooking, cleaning…but it’s been worth it. My weight has been dropping ever since I started contest prep and it’s really rewarding to see my metabolism functioning well and seeing the benefits of my hard work and dedication! 7 weeks and 6 days, baby. Still have a long way to go! But I can’t wait to get there!
Loads of love~
Kristina
Figure Prep Update, Healthy Orange Chicken, Cauliflower Rice, & Gratitude
Thursday, June 2nd, 2011Hey peeps! I want to let you know at least weekly how my figure prep is going. So it’s time! This past week I didn’t lose any weight, which was somewhat concerning to me, as I only have (as of today) 9 weeks and 2 days left until my show! I have stayed consistently clean in my diet and following my trainer’s workout n supplement specifications…but my body seemed pretty much the same. Yesterday I checked in with her though, broke her the news of no weight loss, and was sooo curious what her response would be. You know what she said? Don’t worry about it! We are switching up my diet the tiniest bit, and adding a little bit more cardio, but for the most part we are keeping everything the same. She assures me that it’s okay to not lose weight every week, and that I shouldn’t freak out and we are on track. Which is reassuring. Because I was ready to freak out I am NOT ready to get on stage, but she thinks I can make it happen in 9 weeks and 2 days, and I am trusting her!
Yesterday I went grocery shopping and what do you know there went my afternoon in the kitchen! I made a healthified orange chicken recipe and cauliflower rice recipe and was SO EXCITED to recreate Panda Express in my kitchen!!!! Oh my frikkinn goodddd shuutt uppp gooodd niigghhtt i will DIE i love that stuff humina humina humina humina huh WHAT?! OOPS sorry. I was in my battered fried fantasy. SO I was excited to try this out. This is what I did:
*Healthified Orange Chicken*
Sautee boneless skinless diced chicken breast in a wok in some light cooking spray and liquid egg whites.
Create a sauce with DaVinci sugar free orange syrup, low sodium soy sauce, mustard, pepper, red pepper flakes, basil, apple cider vinegar, ginger, garlic powder, and glucomannan powder. Pour on top of the chicken while finishing cooking. Viole.
*Cauliflower Rice*
Put chopped cauliflower into a vitamix, add water, and pulse about three times. Strain. Sautee the cauliflower in the wok with chopped mushrooms, minced onions, and garlic. At end, sprinkle with green onions.
The verdict? It was yummy! But no Panda Express. It was…healthy. Guess you can’t expect battered and fried goodness with such a clean recipe lol. Oh well I tried!
On the go eating: my tupperware with a meal of 6 oz orange chicken and 1/2 cup cauliflower rice:
If you’re NOT on contest prep, you can add some cornstarch, orange juice, or other type thing to the orange chicken recipe to make it yummier. And for the cauliflower rice recipe, you can add sesame oil, diced carrots, onions, peas, etc, whatever you want to make it more satisfying. I, on the other hand, used minimal ingredients to stick to my diet Like the good girl little that I am, indeed!
Lastly, I wanted to remind us all to- corny yes but honest- practice the attitude of gratitude. Every morning I give thanks and I just wanted to share with you some of the things I am grateful for.
I am grateful for Sasha, who inspires me; Sarah who is a super cool cat; my cousin for being so amazingly supportive; Akane for her expert assistance; Ashley for providing me with an awesome new professional home; and Lana for being an incredible teacher who stokes my motivation.
I am grateful for my fantastic health; I am blessed to feel healthy and strong; I am blessed to feel so focused!
I am blessed to have family that loves me.
I am thankful for opportunities to grow mentally, physically, spiritually, interpersonally, and in other “ally” ways; I am blessed to live in the wonderful, diverse, and HUGE bay area!
Until next time <3
Figure, “Stretch Exercise Eat” shirt, The Daily Love
Thursday, May 26th, 2011Yesterday:
Started to work on posing. I put on my heels, and Akane showed me the “mandatory” poses and the “model” pose. The lat spread is definitely the hardest part- gonna have to work on it! (among everything else)
Today:
Cardio done- CHECK! Did it with a friend so actually time FLEW by- YES!
Legs done- CHECK! I don’t think I hit it “hard” (sad face) but I did hit it “all” (happy face). This week of weight training hasn’t been as bad as it was last week. I think I am still being cautious in terms of pushing intensity/load because of how tired I felt last week, and I’m not trying to recreate that. But I wonder if I hit it hard enough, because despite 2-2.5 hours in the gym today altogether, I really don’t feel at all sore or tired. Maybe I should just count it as a blessing?
New shirt in the mail- CHECK! I came home and got a person’s favorite thing to come home to- a package- yayyy!!! It was from my friend in Korea, the brain behind Stretch Exercise Eat, a really cool multi-faceted blog that approaches physical and mental health from so many unique angles. I even had the privilege of hanging out with him live in person when I was in Korea! It was awesome. And he was ever so kind to send me a shirt.
Is this how it goes?? –>
STRETCH…take a big, nice, deep breath and sinkkk into the stretch…
EXERCISE…messin around doing single leg push ups on the dynamax ball…
EAT…I am the asparagus monster…do not bring your asparagus near me or it is not safe…
Until next time peeps….I LOVE YOU!
By the way, check the site: http://thedailylove.com/ Every morning I get inspirational emails from them, they’re awesome!
Devotedly~moi
