Tag: competition

Fitness, lifestyle

The Pros & Cons of Competing in Bodybuilding

Miranda

Competing in bodybuilding, whichever category it is, has it’s positives and negatives.

Of course the further up the ranks you go, the harder it gets but the rewards get bigger too!

For those of you not familiar with the world of bodybuilding, here’s an example of the categories you usually find in competitions (yes it’s not all about the big boys!):

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As you can see there are varying degrees of muscle mass in each category. Yet each one has to work extremely hard both in the gym and in the kitchen! Growing muscle, no matter how big or small requires a strict diet and consistent training.

So let’s take a look at what you stand to gain, should you choose to enter a bodybuilding competition:

  • You will learn a lot about your body, how it reacts to certain foods and styles of training. This knowledge can easily be transferred to a lifelong healthy lifestyle, minus the extremities of competing. You will know which foods affect you negatively and how to manipulate your training to maintain your shape and still enjoy a few treats.
  • You will push yourself mentally and physically. Following a strenuous training routine for 3-6 months before a competition will challenge you a lot. You will discover your limits and try to push past them. You will learn what your strengths and weaknesses are and you will work on them.
  • Your confidence will get a major boost. Who knows, you may even start liking what you see in the mirror!
  • You will meet new people, go to new places and have new experiences. All of these will help you grow as a person and develop a different perspective in life.
  • And finally a bit of a controversial one: you may discover who your true friends are. Committing to a competition means committing a significant chunk of your life towards achieving a fitness goal. Your new lifestyle may no longer fit with that of your current social circle. Will your friends understand and accommodate your needs (and may be even try new things together with you!) or will they avoid you and mock you?

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But all these good things don’t come without a price… literally:

  • It is an expensive sport. Every competition comes with a hefty bill and your new-found fitness lifestyle can significantly bump up your monthly expenses. Also, you can easily get sucked into the false need for new things: you’ll think you need more / new supplements, clothes, protein shakers, etc… The only way to manage this is to reallocate money from other parts of your life (e.g. eat more homemade meals instead of eating out, travel less, and by reconsidering other unnecessary expenses).
  • It can be damaging to your physical health. Ironically, the sport that should showcase the ultimate health & fitness can have detrimental effects to your health if not done properly or if done for a very long period of time. Staying at a very low body fat is unnatural and can unlock a chain of health problems, especially when it comes to hormones. Ignoring cravings and following a cheat meal protocol encourages binge eating a lot of junk food (which you would normally not do if you allow yourself treats on a regular basis). The “muscle building diet” is an acidic diet high in animal products and artificial sweeteners (protein powders & bars) which can cause damage to the digestive system if not balanced out with healthy greens.
  • Your mental health can suffer too. Constantly restricting what foods go into your mouth can trigger many mental health problems such as depression, lethargy, eating disorders, self-hate  and guilt, food phobia (or rather should I say fear of gaining weight and fat from eating), and so on. On the other hand, not everyone is good at being disciplined and committed. If that is not your cup of tea, then the journey to a competition will stir up some negative emotions in you. Self-blame and not feeling good enough are just a few examples. It can get boring at times or you may develop a fear of missing out on your social life… yep the issues are many!
  • The bodybuilding lifestyle is not a sustainable lifestyle. You can’t train and lift heavy weights forever. You can’t deprive your body of carbs forever. You can’t deny your mind delicious treats. An injury or a health problem can easily put you out of the gym and may be even leave you unable to eat the necessary proteins to sustain your muscles. Therefore, it is important to follow a lifestyle and diet that you can sustain as you progress through life. A wide variety of healthy foods and moderate, enjoyable exercise will keep you going for a long time.

So is it good or bad? It depends on every individual. The way I see it is that competing once or twice is a good way to kickstart your journey into health and fitness. After that, it’s upto you to find your true fitness passion!

Fitness, Motivation

What to Pack When Travelling to a Competition

Miranda

It’s time! I’m flying tomorrow, but had already started packing my bags last weekend 🙂

Further to my last post on 3 things to think about when travelling to a competition, here is a list of important bits you’ll need to take with you for your next comp 😉

1. Important documents

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Of course, you need your passport, but also your competition entry documents and information – having it printed is always easier to access when you need it!

2. The travel outfit

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Choose comfy, loose clothes for your trip and the day before the competition. Even if the weather may seem ok, you are likely to feel colder than usual due to fatigue and low body fat so make sure to take something to keep you warm if needed.

3. The tanning outfit

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A loose, long dress is ideal for tanning, just make sure it is either old or cheap as it will get stained. Flip flops and hair bands are also a must during the tanning process.

4. The backstage kit

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Once you are tanned and in your bikini, it is easier to put on a robe backstage. Also don’t forget to take something with you to help you pump your muscles and warm up before stepping on stage.

5. The stage outfit

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This is probably the first thing you will need to pack and the most important! Your bikini, jewellery and stage shoes should not be forgotten. If possible, bring spares for each as anything can happen at the last minute!

6. And a few beauty items

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Just a few extras that can save you money – body scrub (instead of doing a scrub treatment) and eyelashes if you fancy those (instead of buying fromt he make up artist).
Motivation

3 Things to Think About When Going Abroad to Compete

Miranda

Travelling to a competition can be a daunting task, especially if it’s your first time or you’re going alone. The days before the comp you will be tired, hungry and nervous, so it’s important to make sure you have as much comfort as you can afford!

Here are three very important things to think about in the weeks before you travel:

1. What you’ll eat

Travelling is usually a time of exploring new or different cuisines and having fun. But if you’re travelling to compete, you can’t really enjoy local food until after the competition. That’s why it is important to plan ahead your meals for the last few days before your comp. Research the area and your hotel – are there any big supermarkets around? Does your hotel have a microwave, kitchen facilities (forks anyone?) or a restaurant where you can measure, warm up or cook your food (or order for it to be cooked as per your requirements)?

These are key questions you need answered before you leave – you don’t want to be stranded in a new place hungry and having to make poor food choices right before your comp. During my last comp we encountered a few blunders along the road, like not being able to find forks or a place to cook my rice or even a place that sells simple grilled chicken! So think twice before you book your hotel.

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2. Where you’ll stay

Once you have a budget set for accommodation, make a list of all the hotels / apartments which fit the bill. Out of that list you need to pick a place which is relatively close to your competition venue and ideally one with facilities for your meals (e.g. fridge & microwave).

Why is location important? If like most people you are using the official beauty partners you will have to walk to and fro your accommodation on the day of the event. Of course you can always find a spot on the floor within the venue itself, but why suffer if you are paying for accommodation? Tanning usually requires 2 trips, and for the ladies there are also hair and makeup appointments to go to. And if the weather is cold you wouldn’t want to have to walk too far out, right?

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3. What you’ll wear

I kind of missed this point last time. You need to be comfortable in the day or two prior to the competition, however you also need a separate outfit for show day.

Tanning stains, so it’s important to come prepared with old loose clothes (e.g. strapless beach dresses, large tee shirts, shorts or pants) which will keep you comfy  until it’s time to put on your stage outfit. Flip flops are ideal pre-stage. And remember to keep warm! Even if you are not traveling in the winter months or to a cold country you are likely to feel cold as you will be tired, depleted, hungry, thirsty and nervous!

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So remember: plan ahead, research well, check you have everything and pack early!

Motivation

My Weekly Update – 1 week out!

Miranda

Almost there! This time next week I will already be in Barcelona watching the other categories compete on stage. We are entering the last 7 days before the week, peak week as it is called, there is no turning back? What will the next few days hold in store for me? That even I don’t know… yet! I guess I shall enjoy the benefit of the doubt.

Training

I have now fully embraced the stairmaster 😀 Good for post-workout cardio (15 mins), good for fasted cardio (40 mins), good for everything! I’m finally seeing progress in my hamstrings, which were the toughest part to  work on. Nothing much has changed in my programme from last week – still focusing on supersets, drop sets & other long sets. Only 5 more workouts left!

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Nutrition

Since my weight is slightly lower this time,  I didn’t have to sacrifice carbs so much. Really, nothing exciting here – just the usual chicken, beef mince, fish & salmon with veggies meals. I do get to enjoy an omelette on Saturdays though, usually that’s in a nice cafe with a strong coffee. Yep, I can’t wait to have some treats in exactly 8 days!

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No, that’s not soda – it’s iced coffee! Like they say, where there’s a will there’s a way 😉

Lifestyle

This week we had 3 days of public holiday which was a nice break from the hustle & bustle of the office. TV, cinema, online courses, naps – and of course plenty of gym time! Perfect timing (for 2 weeks out). Now I head into the last week, I cross fingers that things at work will not be too hectic, as I juggle packing & pre-stage beauty treatments with the last few workouts (and meals!) Yay!

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Doing my course on uncertainty, complexity & decision making… and waiting for my next meal!
Motivation

My Weekly Update – 2 Weeks Out!

Miranda

Here we are – 2 weeks to go! After a busy week at work and a few late nights, I’m glad to say the end is near.


Training

This week was full of long sets. Although still following the same weekly split, we changed a few exercises and added some drop sets and giant sets. This has really left me sore! And finally, after switching most of my steady cardio to the stair master machine this week, my has dropped to 10%. I was about 8% for my last comp, so still a bit to go.

Nutrition

Surprise! I’m still having rice & sweet potatoes 🙂 This is definitely a huge bonus as anyone who’s done comp prep knows. I think starting this comp prep at a fairly low body fat has helped ease the pressure on my diet and training. So far no extreme measures have been taken.

With only 15 days left, my motivation is renewed and I am much better able to deal with cravings. Of course, the occasional fresh salad always helps 😉

September 24th – let the countdown begin!

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Motivation

My Weekly Update – 4 weeks out!

Miranda

Wow, only  a month left – where does time go? Let’s see how I’ve done this week.

Training

I think I’ve finally adjusted to the new training schedule and added cardio. There is a lot more focus on squeezing and activating the right muscles to get that definition. I do 15 mins steady cardio post-workout on most days and a 40 mins session on the weekend.

I don’t spend as much time on stretching and posing practice as I did during the last comp prep, however I do feel better and more confident this time. Of course there is always room for improvement, so I do practice posing about 4 times a week.

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Nutrition

I still do get to enjoy carbs (rice & sweet potatoes) after, and sometimes before, my workouts! Definitely helps to keep me sane 🙂 That + coffee. Yep, that is the secret that is keeping me going with the current diet & work schedule – 2 cups of coffee a day on average.

I have spaced my 5 meals a day a bit to compensate for my working hours + evening TV time 😀 and some coffee in between usually does the trick.

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Lifestyle / Mindset

Luckily, this week has been fairly easy at work and I have been able to stick to a 9.30ish – 6.30pm-ish schedule. Despite that, I am still relying on melatonin to get some decent sleep. Perhaps I have developed some kind of fear of not falling asleep as discussed in this article from PsychCentral.

I do get about 6 hours a night (on a good night), which is less than the 7-8 hours I used to get before my last competition. However, that came at the expense of my social life (which was limited exclusively to the weekend). This time around, I am spending more time socializing or doing other hobbies such as reading & watching TV.

In the end we all get the same 24 hours, what we do with them is up to us. Here’s a typical working day in my life:

  • 1 hr in bed… waking up, stretching, having my first meal & getting ready for the gym 🙂
  • 1.5 hrs in the gym
  • 1.5 hrs commuting
  • 9 – 10 hrs in the office
  • 2 -3  hrs rest & recreation (reading, working on the blog, catching up with friends & family, lazing in bed 😀 etc.)
  • 1 hr house chores / prep for the next day or for the gym
  • 7 hrs in bed (although falling asleep can take me more than 1 hr sometimes)

Seems like a lot of time when you put it on paper no? You can always find some time for your personal goals 😉

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Fitness, Motivation

My Comp Prep – 5 weeks out!

Miranda

As the clock ticks, here’s my weekly update on my preparation for the Arnold Classic Europe – one of the biggest IFBB events!

Training

With only 5 weeks to the show, my training programme now has a bit of steady cardio after every workout (as opposed to pretty much no cardio during the maintenance phase). As with most competitors the weapon of choice is the stepper or stairmaster. This cardio machine has the magical ability to burn more fat than the stationary bike or threadmill and also to make time pass slower…. yup slow boring torture 😊 but you do walkaway with a firmed butt and tighter calves!
I still do weight training 6 days a week, focusing more on the back and legs (twice a week). And on the 7th day I have 40 mins of steady cardio. For my last competition I did do strongman circuits once a week which is basically HIIT with weights 🙂 This time however we are taking a more steady cardio approach.

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Nutrition

Up until now my diet has been fairly high in carbs (bless those sweet potatoes 😍), however things are about to change as we get closer to show date. I have 6 meals a day + 1 protein shake (post workout), mainly consisting of fish, chicken or beef with a mix of vegetables. Over the past few weeks (8-6 weeks out) my macros have been: 170g of protein, 100g of fat and 30-100g of carbs depending on the day (high carb day vs low carb day).

Depending on how my body responds my diet will change more often now in the last few weeks, in fact waiting to receive my new meal plan this weekend 😅

Cravings? I’ve learned to ignore them… But there is one thing keeping me going: all the bread and churro a I’ll eat when I am done!

As much as I love food, eating salmon or steak at 6am is proving to be a difficult task!

Lifestyle & the mind game

Unfortunately for my, as with my last comp, this one coincides with a fairly busy period at work. That means getting out of the office on time can be a bit of a challenge. I still do get home around 7.30pm, but spend more time winding down in front of the TV  (and getting ready for the next day) than I can afford too. In the end something has to give, and this time it is sleep. I’m currently getting on 5-6 hours of sleep (on a good night) compared to 7 hours during my last comp prep. However, I do get to spend more time with friends & family (and the TV of course!). So far, I’m getting by just fine but I do aim to increase my sleep in the coming weeks… Fingers crossed!

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Since this is my second competition, I do feel much more relaxed about it. I know exactly how things are going to go down on the day. I have less posing work to do, as I am no longer a complete beginner. I’m looking forward to it, both with excitement to be part of such an even (hello Arnie!) and with the anticipation of what I’m going to do with my free time after the competition (read: planning my next fitness challenge!).

Yes, I can’t wait!

Motivation

If she can do it, so can you!

Miranda

I have just finished watching a very inspirational documentary and couldn’t wait to share it with you!

Why am I so excited? Because this is real story about a real woman who, despite all the obstacles, reached her goal and beyond.

At 8 months pregnant, Elle decided to compete in a sports model competition after her second child’s birth. If that wasn’t hard enough, Elle decided to embark on this journey without any help (apart from her husband) – no personal trainer, no nutritionist, no nanny or house help and no gym.

That’s right! Elle had to look after her new born and toddler, take care of her ailing husband, workout and prepare her meals on her own.

Moral of the story? If you really want something, you will find the time to do it – if not you will find excuses!

You can watch the full (1-hour) documentary below: