Holidays : )

As of today I'm on a weeks holidays HOORAY : )

What I'll be doing:

* Sleep

*Eat

*Train

*Repeat

*Also catching up with some friends : )

It's been a while since i took some time out for me so to not be going away on a holiday does not bother me one lil bit! Today i had my dad pop over for a cuppa, watched some flicks chilled on the lounge and now I'm super pumped for me training and cardio session this arvo i feel all geared up and ready to rock the show!

Progress has been a lil slow over the past week, head games have been pretty full on so i really need this time to refocus and keep pushing in the right direction!

9 Weeks Baby BRING IT ON!!!

Hello Blog Land

I forgot how much comp prep takes up most of your time lol! Once you have prepped food, trained, cardio'd, planning for the next day, sit on facebook in a zombie state, blogging has been pushed to the side bench a lil : (.

But here i am alive and chugging along!

Over the last week things have started looking up, i stopped stressing bout prep so much and once that happened woolah changes started to take place WOOHOO! Some nice drops on the scales, mls etc. Just taking each day as if it was the last day i had to do what i had to do to get to the stage Train like it was my last session, cardio like i never have to do it again and eat all my food like tomorrow is a new day : ) I'm feeling so much more settled this time round still have in the back of my mind that there is a lot of unknown factors for eg Since last comp i have really upped my anti in my training trying different approaches and im seeing the results now as i start to drop body fat, broader back, thicker muscles here and there, I'm really excited to see what the end result will be as i know im going to look that lil different which may mean my measurements are going to be different come the end ( Hopefully some nice new muscle)

Received a new program this week and OMFG my abs feel like some one has hit me with a friggin metal pole and i trained Legs hmmm just shows that how easy it is to forget to switch on your core muscle group!

Dieting hasn't really been bothering me too much yet anyway i know its not permanent i just take each day as it comes, fill up on salads and veggies and I'm right for the day in saying that my numbers still allow me to have foods that you wouldn't really feel like you were dieting eg Pb on toast mmmmm... It fits my numbers so why deprive right????

I have recently got some extra assistance it's not that i don't trust Mick i just don't like the pressure it can put on your relationship! But his encouragement is absolutely amazing... THANKS MICK xx

Had my first awkward outing dieting....... THE MOVIES.... But hey i got thru it Woohoo fitted timing of my food so i could take my carb source with me to munch on while i nearly passed out on the intense smell of all the other food throughout the cinema haha ( over exaggerating just a lil)

Really enjoyed hearing all about The All Female Classic held last weekend Congrats to the girls that competed you ALL looked stunning oh i can't wait to get up there again : )

I have a week off work next week OMG a whole week where it's all about ME lol! Sleep, eat train repeat hmmm i think i could get far to comfortable hehe.

Anyway best be off Shoulders and Chest to train today BOOYA!!!

Some Inspiration...... Ava Cowan

11 Weeks out!

This week is just under 11 weeks out till first comp of the season for me Ahhhh! And to be honest I'm actually feeling pretty overwhelmed by it all, unfortunately i continue to compare my results and where I'm at with last years prep and when i do that i feel like I'm not going to make it! I want this sooooo bad and i feel currently I'm doing everything right, hitting my numbers with food, doing all set cardio, smashing myself in the weights room and this body is just not budging : (, i think this time round there is not going to be any cruising on in I'm literally going to have to put in 200% into everything and smash myself silly! But if this is what it's going to take i will do it!!!

Note to anyone getting ready for comp for the first time.....

Do not think you will get away with post comp blow out, (i had the "it won't happen to me" approach) have a plan, ease back into your yummier foods, i really hope this time round i can grab this by the reins and take control, at the end of the day those foods that make you FAT aren't going anywhere they are there getting yummier and fattier! I don't want to be one of those people who get huge in the offseason i want to find a nice balanced weight : )

Today is Leg day woohoo love leg day : ) my glutes a still a lil tender from my session on friday hehe! I also have a moderate cardio session to do and my step class tonight. Week is off to a good start woohoo i love weeks like that.

Got some new shoes over the weekend i believe they are magic lol! (that's what i keep telling myself anyway LOL)

Time to get the show on the road this bodyfat ain't going to peel off by itself hehe

Hope everyone is well can't wait for our session at World Gym how exciting : ) Hpe everyone has a fab week xx

M.I.A... Who me???

I know, i know I'm a lil (a lot) slack in the blogging department ahh i do think about it all the time i just worry i bore you guys to death with the same old stuff every time!!!

This weekend marks 12 Weeks till show time OMFG BRING IT!!! I'm so excited, i have moments of doubt of presenting that "perfect" body on stage i think that's a normal thought that helps fuel the fire along, if you think you won't make you you start putting in 150% into all aspects of comp prep, diet, training, motivation etc!

So how has my dieting been going???? Sometimes it scares me when i say this but at present i don't really feel like i'm dieting i still have a variety of food my numbers are still high and well balanced so at current im kind of cruising along.... Tonight I'm having a free meal to celebrate Mick's birthday something that was "planned" from word go I'm looking forward mostly to going out with my man more then having the meal, I'm a lil nervous i know i wont go over board just a normal feeling i guess when you are stepping a lil to the left of the plan!

Today training wise is Leg day swapped with Shoulders and Arms due to the fact i was still in agony from Tuesdays session hehe going to try flogging them today with HIIT first (sprints) then off to the gym to train, and then have a moderateto do this arvo! What a busy Saturday in saying that i know i'll enjoy it cos this is what i love to do : )

I joined a gym for the first time ever last night hehe, i still work and train at mine but i'm loving the variety and motivation of the gym i have been going to on the weekends and it's worth a membership more then just being a casual! If your on the coast go to World Gym it's great its so comp prep friendly hehe!

Best be off to get ready for that first session of the day! Hope everyone has a fantastic weekend : )

THE TIME IS NOW....

a sneak peak at tonights dessert hehe : )

What's been happening?????

Just thought i'd stop by and inform you on what has and hasn't been happening!!!

Things have been pretty good, Loving my training, have had the chance last 3 work outs to head to the new World Gym at Ashmore with Mick and bang out some awesome sessions, its funny cos don't get me wrong i LOVE training at my gym but getting out and surrounding yourself with others that train for comps etc gives you that inspiration and motivation that you may lack when you are in your "comfort zone" gym! Where i train there are no other girls that train for "comp" reasons so its nice to get out and about and I'm even thinking of doing this on a weekly basis!

Nutrition has been on track few lil extras here and there but nothing that blows me out to the extreme if you know what i mean, My numbers a fairly high still and i'm still dropping which is great just got to keep on pushing! My Favorite meal seems to be dinner i hang out all day to have it... Why cos i have rice cakes with PB and Banana its like a dessert I LOVE IT hehe ( think it at this stage is still keeping me feeling "normal")

Cardio.. It happens Lol, I've started doing a few soft sand walks thru the week wow i really enjoy it seen i live across the rd from the beach i have no reason not to get out and about for these intense leisurely walks, everyone asks how my calves are feeling honestly i feel it more in the tops of my legs i think step has conditioned my calves into being tough as hehe!!! Still love my HIITs i tend to mix it up with Cross trainer intervals or outside sprints!!!

Weight... This is where the mind seems to be worrying the most had a few issues as of late comparing myself to last year etc... Yes i suffered from post comp blow out( no one else but me and my love for food to blame hehe) but i have been training the WHOLE time and i must say my sessions have really stepped up in comparison to pre comp last year! What i have been worrying about is that I'm sitting a lil higher then last year on the scales I'm really hoping that it is just that i have put on some muscle everyone keeps assuring me this would be the case but for some reason numbers F**k with my head!!!

Any how thats me in a nut shell Lol Pushing on and taking each day as it comes, I feel as though i am on track i just keep forgetting that it is a slow process! VERY SLOW PROCESS!

14 weeks : ) BOOYA

We are not alone.....

http://blog.gasparinutrition.com/2010/1527/ava-cowan/enjoy-the-process/

We are not alone, even the professionals go through ups and downs : )

Todays Exercise.....

Started with:

A walk along the beach in the soft sand, quads felt like i had lil hearts pounding in them!!!

Then..............

A Heavy leg session (PB on Squats AGAIN 107.5kg x 5 reps ) BOOYA!!!

Finished with:

Which was awesome had a very happy, focused, energetic group with me tonight that put in the hard yards... You guys ROCK

GO STEPPERS GO : )

Hope i can walk tomorrow legs coped a hiding : )

14.5 weeks and counting

THE TIME IS NOW