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February 10, 2010

Figure competition – 6 weeks out

Posted by joya under Figure contest prep, The weigh in, working out | Tags: , |
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Well, I am almost 6 weeks out…and I am finally seeing some definition in my legs. Goodness, that took forever.

I swear it’s this whole “40 year old” thing. I don’t look 40, but my body is definitely telling me I am not 25 anymore.

I was talking to my friend Lisa last week. She’s only about a year younger than me but she can totally relate to my newfound dilemma.

I noticed about 5 months ago that I get a pimple (or 2) during my monthly cycle. Even as a teenager I had never experienced acne, but I am seriously considering trying ‘Pro Activ” at this point because I feel like a stressed teenager whenever I see the red bump forming on my chin.

My contest preps have been fairly easy. I have been lucky that I have never had to ’suffer’ as much as other people during the few weeks leading up to the show. I never had to so much cardio, I can still eat some carbs here and there.

It’s definitely a different situation this time.

I’ve become pretty sensitive to sodium  – which is sad because being Filipino…let’s just say I have a jug of soy sauce in my kitchen. I have to really monitor my sodium intake. If I do decide to divulge in sodium – say some Kettle Chips – those salt and pepper ones always hit the spot – well I have to drink a gallon of water the next day to flush it out of my system.

It’s just a lot of work to enjoy food that I crave and love.

Not to mention that I HAVE to do cardio see results in my lower body. My lower body has always been my tough area. I typically don’t see any real separation of muscle until just the few weeks leading up to my show.

Well I don’t have any cellulite – but I have some jiggle going on and that’s not anything any competitor wants to see.

See – I do this ‘jiggle test’…side note: my kids laughed so hard when I told them that I do this. They can’t believe I even do something as silly as this.

Anyway – the jiggle test typically occurs on the weekend. I will jog naked in front of a full length mirror so see how bad the jiggle is. Now, the chest can jiggle – a lot even and I am completely fine with that. But the amount of jiggle happening in the lower part of my body is the focus of the test.

Last Saturday there was a good amount of jiggling happenning in the booty area. The upper thigh area was pretty disheartening too. So – that was my motivation to drink more than my normal amount of water that I drink, really work hard in my power yoga class, and run a few miles the next day.

Thankfully, my stomach is tight so no worries there.

Anyway – so I perform the jiggle test on Saturday mornings, trying not to do it during the week at all when I am in the gym lifting weights and eating clean all week.

6 weeks out. I still have time to keep my focus strong, lift heavy but safe in the gym, and keep on my diet. I always shoot to place in the top 5, but really want to stay in the top 3.

I’m 100 pounds and 8 percent body fat.

The goal is to be about 97 or 98 pounds on stage and 6 percent bodyfat.

I am right on track!

 

February 10, 2010

Marriage is always work

Posted by joya under Life, Love, Marriage, working out | Tags: , |
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Relationships are hard. Period. For some people they are harder in the beginning, and for some it’s harder as the years go by.

It doesn’t matter when it happens to you, you know it’s happening and if you’re like me, you just don’t understand why it does.

Once you get over the initial magnetic and highly physical stage of your relationship, reality creeps in. It’s not just our men. I’m pretty sure we are not perfect either.

I don’t know if this happens to people who are platonic friends at first, and then end up having an intimate relationship. I tend to think those relationships fare better than others. Nonetheless, bottom line is – it’s hard to keep the excitement going. It’s hard to always be happy. It’s hard to always keep your spouse interested.

I personally am in my second marriage. My husband and I have 4 children, 2 of them from my previous marriage and 1 from his. So – that is just another component to throw into the mix, making the odds of hard work even higher.

But I am a firm believer in commitment. I personally KNOW I have to put some effort into my marriage on a daily basis or else things will start to fall apart.

I know every situation is different but I think we all want the same thing. I know I want my husband to tell me “thank you” when I do something nice for him. I want him to notice if I have lipstick on or did something different to my hair. I want him to look at me like I’m still the prettiest girl he knows.

And I’m pretty sure he still wants me to reach out to him with affection, to smile at him when he is looking at me, to welcome his touch when he reaches out to me.

So why does it become difficult over time? Because even though we want these simple things from our relationship, something weird happens and we want the other person to do something first.

I’m interested to hear what other women are thinking. It doesn’t really matter if you are married or in a long term relationship…what has been your experience so far?

My husband and I are so busy with school, our children, me working way too much…that we have completely put our relationship on the backburner and both of us are missing each other – very much.

Sometimes it’s hard to keep ’starting over’ in your relationship. It’s typically the same conversation, the same fight, with little resolve. I can’t say I have any answers, only that I am committed to my relationship and believe in my heart that it’s a rough ride right now and somehow it will work out.

I always feel that things will improve if you just believe in your heart that it will. It’s important to say it out loud, like declare it, and act as if you’re already there, and it will become so.

Sounds so much easier than it truly is. But I will try it – every day.

 

January 20, 2010

Why is it harder to lose weight over 40?

Posted by joya under Figure contest prep, The weigh in, working out | Tags: , , , |
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I don’t know the answer to this question. I hate that.

I am posting because I am 9 1/2 weeks out from my next figure competition and I hit 40 years old last June. This is my third year competing and it appears that getting rid of fat is more of a challenge for me now.

I have a girlfriend, who is also 40, who told me that to lose weight at our age you literally have to stop eating – or restrict eating. Now – I have never really had to do that but I am feeling it now.

So I tried it just yesterday. I need to drop a couple pounds. This was really more of a test than anything else. Knowing I need to prepare for a competition the right way, skipping meals is not a smart choice because it just messes up my metabolism.

Well, I skipped one of my lunches, leaving a 4 1/2 hour gap in between meals and I was starving. I typically go between 2 1/2 hours to 3 hours in between meals. My energy levels stay even and I am never hungry. I like that.

Well, yesterday I couldn’t even focus. Plus my stomach was growling. I can’t even remember the last time I let my stomach growl. Then I was just in a bad mood.

Now – I don’t weigh myself. I wait until I check in with Pete, my nutritionist and coach because he monitors my body fat ever week. I’ll be seeing him on Friday morning at 7:30 after I am done with my morning workout.

I have been pretty good about my eating. I don’t eat anything fried, no sugar, and no alcohol all week. On a Saturday I will let myself have one glass of wine and on Sunday I will eat a treat along with my cheat meal.

Well, the scale is not budging. I would think once I modified my diet and lay off the bad stuff, that the pounds would drop a bit. I hate sounding so self critical, but what’s my problem?

I haven’t really had to do much cardio either. I have just been blessed with a fast metabolism and great genetics. Well then – I am left to think it’s because I am getting older and my hormones are changing – thus the weight has packed on during the off season and now it’s not sliding off like it usually does.

I am not going to stress about any of this just yet – because I am far from my show. I have nearly 9 more weeks to go and the numbers are far from bad. It’s just interesting that my normal modification has not shown any results.

I have just been happy that the 40 seemed to be the new 30. And I am certainly happy with how well I have aged. But what is going on?

Today I worked out my shoulders and chest. I worked out hard enough that I simply could not lift my arms up anymore and I felt a great pump around my delts.

I drink a gallon of water a day and a cup of coffee in the morning, nothing else. My diet is clean. So I guess I need to start sweating more, huh?

Well – we’ll see. I will post my results on Friday morning…

 

July 30, 2009

The discipline to compete

Posted by joya under Figure contest prep, Yoga practice, working out
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People ask me all the time what does it take for me to make it on stage to a figure competition.

I can tell you it’s a number of things. As most of my readers know, I am an avid yogini and have been for the past 16 years. The desire to compete in figure came to fruition just last year.

Before that, I was busy being a mom and a wife, with yoga always my personal practice, my ‘me time’.

As a yoga instructor, I find I practice more on my own than with others. Part of this is due to the  complexity of my own schedule, juggling 2 jobs and having a large family.

So finding the discipline to prepare for a figure competition, is all in my mindset. I sometimes surprise myself on how I do it.

I personally lift weights only 4 times a week. I focus on my upper body 2 times a week and on legs 2 times a week. I practice power yoga 3 times a week and have one full day of rest. I typically don’t work my abs on leg day only because I get plenty of ab work done during my yoga practice.

I wake up at 4:45 every morning. I take my vitamins then I eat breakfast – almost always oatmeal and egg whites 30 minutes later. I am at work by 6:00 a.m. I get in the gym by 10:30 and will work out (including a shower) until 12:00 noon. I leave work by 4:00 p.m.

My meals are at the same time every day:

5:30 am

8:30 am

12:00 noon

2:30 pm

5:30 pm

8:30 pm

I am in bed by 10:00 p.m. and that’s a regular work week for me. I fit in my yoga practice on Wednesday nights, Friday nights, and Saturday mornings.

My kids range from the ages 11 down to 4 years old so taking time away from them on top of my 2 jobs is heartbreaking for the whole family – so I work in gym time during my work day and simply eat my lunch at my desk.

I have a support system as well. I have a trainer that helps me focus on my weak spots in the gym – I typically see her every 4 weeks and she helps me switch up my program so my body is constantly being worked.

I check in my nutritionist occasionally when I need some inspiration to stick to the diet. The diet is the hardest thing. I think I am good compared to the average competitor because I find I don’t get tempted to cheat unless it’s that time of the month – but checking in with my nutritionist here and there gives me plenty of accountability.

When it comes down to it, I love to work out. I love to practice yoga. I love to see the transformation in my body as the weeks go by. So I guess you could call me a natural.

Yesterday was over 100 degrees in Seattle. That’s crazy weather for the Northwest. I had a frozen yogurt last night and ate it slow. It was delicious!

Tonight I teach hot yoga – and yes – students show up even in this kind of heat. True yogis and yoginis at heart, I love it.

Namaste.

 

July 24, 2009

2nd Place!

Posted by joya under Figure contest prep, working out
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I am happy to report I took second place at my figure competition last Saturday. It was a tiring day even though the show was small. I am already mentally preparing myself for the next competition scheduled for October 3rd – just about 10 weeks away. Here’s a picture:

joy_fruehauf_07

 I let myself eat what I wanted this week and I will admit – I’m in major carb hangover but I’m back on track and Monday I’m in the gym again and getting to work on my glutes and hamstrings.

Tomorrow I teach my power yoga class at 10:00. I’m actually wondering if I have enough gas in me to teach my 80 minute class. We’ll see! And I’m sure I will blog about it.

Take care my friends.

Namaste

 

July 3, 2009

2 weeks out to my figure competition

Posted by joya under Figure contest prep, The weigh in, Work, Yoga practice, working out
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I cannot believe I am only 2 weeks out from my figure competition. The time has really gone by fast!

I am happy to report I am at 6 percent body fat, and honestly – I feel great. I wonder if it’s because this is my third show and my second year competing- I know what to expect.

I get in the gym – which I always look forward in doing – and I am focused. I love to work out. I love to see the transformation in my body. And I have seriously transformed my body in the past 5 weeks.

I started taking different supplements under the suggestion of a friend. I said I would ‘try’ it out and see if there was any difference. This is what I was taking based on what my nutritionist suggested:

  • Glutamine
  • BCAA’s (branch chain amino acids)
  • Protein – powder form
  • No Xplode by BSN
  • Calcium
  • Magnesium
  • Vitamin C
  • Vitamin E
  • Vitamin B complex
  • Potassium

I gave my friend the list and she returned telling me to take the following:

  • Muscle Fuel
  • Arginine Extreme
  • Muscle Strength
  • Catalyst
  • MSN Max3

I asked my nutritionist if he ever heard of AdvoCare and he told me they were a reputable company but that it was direct sales so I would have to go through a distibutor.

Like many other direct sales companies, you have to become a distributor to get a discount. I am just too frugal to pay full price for anything so I signed up once I took some of the samples and loved the difference in my workouts.

My results were immediate. In fact, I have been able to retain all my muscle and at 97 pounds, I have nearly 5 pounds of muscle more than my first shows and it’s obvious.

My shoulders have more size and although I am still lean and very defined, I am not skinny by any means. I look and feel strong, I feel beautiful.

I am now stage ready 2 weeks out from my show, so I am just enjoying the fact I have more energy than I ever have. I’m not hungry like I’ve been in my past contest preps. I feel a level of confidence I can’t say I have imagined I could ever have.

My nutritionist was so impressed with my physique, he told me to stick with what I am doing. Music to my ears!

My friend Thomas is working on my suit. I cannot wait to see the finished result  and to post pictures on my site when I am through with my show. My goal is to stick with finishing in the top 5 like I have been able to do – but truly I want to be in the top 3 so that I may compete on a national level.

I have been teaching 4 classes a week and my life is very busy but the power yoga classes have indeed – been very powerful. I make them fun and energizing, and my classes are all about my students.

One day soon – by next year I will teach and not be concerned whether I am getting paid or not. I will teach simply because it is a gift I give to others. That’s my intention. That’s my goal.

So until then, keep reading my friends. Thank you.

Namaste.

 

June 22, 2009

Figure competition – 4 weeks out

Posted by joya under Figure contest prep, HYM wear, The weigh in, Yoga practice, working out | Tags: |
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Down to the count now, finally I am here.

Just under 4 weeks out and I am right under 8%bodyfat. I’m still eating well though. So far, I’m not really cutting my carbs quite yet. I have a feeling that will change by the end of this week.

My diet changed 2 weeks ago and life so happens to make it that I have barely posted on my blog. I apologize to all my dear friends and fellow yoginis that feel they know me. I know there are many hot yoga mamas out there, moms who feel the pressure I feel on a daily basis.

Here are my stats:

current weight: 97.2 pounds

bodyfat: 7.75%

goal: 6.5

Honestly, I thought Pete told me we should stay at 7% but he said for sure we won’t go below 6.5 now. My fear is that I will look too skinny and frankly I like the way I look now. I feel good enough to walk on stage and I love the fact I can take Sundays off completely – and eat whatever I want. This is a carbo load day for me and yesterday I ate 3 peanut butter granola bars. They were so good I can see why my kids love them so much!

I got to eat a full plate of good ol’ Filipino food after church yesterday to celebrate Father’s Day. I topped it off with some chocolate cake and Leche Flan. I was one happy gym rat.

Saturday I taught the 10:00 Power Yoga class in the studio. Most of the students were asking for core work so I gave it to them. They were having a hard time keeping up with the flow. I have to remember to slow down. I can’t expect my students to keep up with me in the first class! It was so good even I was sore the next day.

My suit is now being custom sewn with Swarovski crystals by my friend Thomas who is a designer. He’s done some beading work for the family business before on wedding gowns. I completely trust his work. I am looking forward to seeing what he comes up with for me.

I have a posing class on Thursday and I am proud to say my posing is so much better than it has been in the past. I pray all my hard work pays off.

Today and tomorrow I eat mainly chicken breast, Tilapia and veggies. Wednesday night I get to have a cheat meal and a burger is calling out my name!

I can’t wait to finish with the contest so that I can do an herbal cleanse and restart my system altogether. Herbal cleanses are great for those who feel they have a sluggish digestive system.

Trust me that I will track my cleanse online hear so any of you women looking to start fresh and have some renewed energy – you can ask me questions and I’ll tell you what you need to do.

I am 40 years old now and I still look young. But if you don’t already know, our metabolism slows down after 35 and after having children. So taking care of ourselves by eating well, drinking mostly water, and honoring our bodies with exercise – will keep us looking and feeling young.

I hope that you feel you can ask me anything about what I do, how I do it, how I balance my life, and find time to be a mom and a wife and just about anything else in my life.

I always answer questions and reply to emails – and do not post comments for those who have requested they remain anonymous.

I KNOW there is a whole community of Hot Yoga Mamas out there. Tell me who you are!

Let’s let everyone know where the power comes from. I hope to continue to hear from you – my friends…

HOTYOGAMAMAWear is almost public now. Once published, it’s time to spread the word that you are a Hot Yoga Mama. I hope to sell through my tees and tanks quickly so I can make some real yoga clothing!

Namaste.

 

June 9, 2009

Figure competition – 6 weeks out

Posted by joya under Figure contest prep, working out
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So busy these days I haven’t posted in a couple weeks – but the good news is that I am less than 6 weeks away from my figure competition and I came in at 8 % bodyfat last Friday.

My diet has changed. I am not eating Ezekiel bread anymore, or turkey bacon. Can’t have pasta or whole eggs…but I do get a full day of cheat meals as opposed to 3 cheat meals over the weekend.

I eat mostly chicken breast and white fish (Tilapia) during the week. I get one cheat meal for Wednesday dinner but I keep it pretty tame. I like to eat steak on that night, and maybe some rice or bread.

My workouts haven’t really changed much but I am trying out some new products to see if my body reacts well to them. At this point, retaining my muscle is my number one goal, second to keeping my bodyfat low.

I’m right on track and I like the way I look but I am not ready to walk on stage just yet.

Last night my friend Thomas took me to “Bead World” and I bought some crystals for my suit. Thomas is also a designer and when he attended one of my shows last year he told me he could make a nice suit for me. I totally take his advice on anything he suggests. He just has a great eye for these things and will tell me the truth.

I’m trying to stay on top of my motivation in the gym but I am so busy all the time I never get enough rest. My stress level is kind of high right now so I’m constantly trying to remind myself to slow it down.

Hoping to make time for everything that means so much to me.

Namaste.

 

May 15, 2009

9 Weeks out to Figure Competition

Posted by joya under Figure contest prep, The weigh in, working out | Tags: , , |
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9 weeks out to my figure competition and I’m way ahead of the game. Here are the stats this week -

Weigh In – 99 pounds

Body Fat – 10%

Improvements made - Quads, Calf, Abs, Triceps

I am happy with where I am at today. My workout regimen is just right. I misssed my cardio day on Wednesday because I was so busy at work and I was so bummed out but I was happy to see my progress this week.

My focus this upcoming week – high intensity cardio sessions are short but effective so the interval training has helped in dropping bodyfat. I will stick to what I am doing.

My diet will still stay the same thing. In fact, I’m hoping to be at 9% next week and hold there until about 3 weeks out, then slowly pull out my carbs. This way I can hold on to my muscle for as long as possible.

I’m feeling great. I can’t even express how powerful I feel today.

This weekend I will be doing plenty of power yoga, yes! Great in keeping my muscles long and lean.

Until next week, Namaste.

 

May 8, 2009

10 weeks out to figure competition

Posted by joya under Figure contest prep, The weigh in, working out
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Okay. For some reason I am up a pound. Not that that is a concern when I now weigh 101 pounds but I do think it’s weird because I have been working my ass off in the gym and eating clean.

Anyway, here are my notes for this week -

GYM - Jen has come up with a great plan where I do 2 days of upper body, and 2 days of lower body. I am SORE like I haven’t been in a long time, and I love it. Today I do legs and I’m psyching myself up now as I type to hit it hard. I am doing one day of circuit, and running intervals on the weekend. Way to punch it up.

WEIGHT – Now at 101 pounds. I was on my cycle last week so I though the number would go down, oh well. I’m sure it can be a number of things and I’m not going to get caught up with the scale.

BODYFAT - 11.5% right on track, even ahead of the game. I think I’d like to be 95 pounds on stage the day of my competition.

FOOD INTAKE – I’m going to stick to what I’m on right now, probably won’t change anything because I need to retain my muscle by keeping my weight up. the moment I start dropping weight, I’m sure some muscle will go too.

WATER INTAKE – Staying true to the 1 gallon a day. But I don’t think I’m going to do beer again like I did last Saturday night. It’s too fatty.

Fat loss off bicep, tricep and quads

Went up in abs, lower back and calf. Let’s hope that’s an anomaly because I hate seeing fat increase anywhere in the body even though my fat overall has gone down.

Still going to aim for 6% bodyfat on stage.

Yoga on weekends…too hard to squeeze in during the week. Power yoga all the weigh to keep up my flexibility, not to mention my sanity.

Can I be any more sore than I am? I’ll let you know next week.

Namaste.

 

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