My Training Secrets - REVEALED

I've been getting lots of emails about my training program for the NPC Bodybuilding Show I did in June, so I thought I would post the basics in case anyone else wanted to check it out.

Basically, I owe everything to Vanessa Campbell and Shannon Dey from Team Bombshell.   You can find them on Facebook at www.facebook.com/teambombshell.

While they look intimidating as all the girls look fabulous and are professional NPC Competitors, the
group is great and super helpful.

Shannon is the founder of Team Bombshell and does these Bombshell Bootcamp weekends in Daytona Beach. These are optional, but it's good motivation to start your journey. It costs $249 for three days of intense training.

It's worth every penny. You learn the exercises and will meet some other women who beginners, too. My weekend group had 8 girls and two of us were over 40 so that made me feel better.We all hurt at the end of the weekend (even the young girls) - which made me feel even better. I guess it's true that pain loves company.

After that weekend, I signed up for a 1 year online program. It costs $99 a month (it is cheaper if you can pay it all upfront). They also have 6 month and 3 month programs, but the shorter programs are more than $99 a month.  If you go to the Team Bombshell Facebook page and leave a message on the wall, Shannon will email you all the information.

Once you sign up, you'll get a weekly workout and a meal plan emailed to you. The food is all normal food and they don't make you take any crazy muscle building powders. They do recommend vitamins and stuff like that. You also get one cheat meal a week which I totally looked forward to.

Because this was an online training program, every week I had to take a photo of myself and email it Shannon so she could see my progress. She would send back tips, advice and sometimes tweek my workouts and meal plans depending on how my body was responding. Vanessa was also there helping out with workout questions and advice whenever you needed it. 

Shannon also picked out my first NPC show to compete in. She choose one in San Diego for me to go to that wasn't too big and then helped me get ready by doing everything from picking out the color of my suit, to what makeup I needed and even how to wear my hair.

For 8 weeks, all I had to do was follow her advice and the plan exactly and I knew I would be okay (although, I did cheat a bit at the beginning). It was hard work, but I felt great and I love how strong I feel now that I've been with the program for a few months.

I'm not going to lie to you.  It was hard. 

While Shannon and Vanessa will do everything they can to make sure you have a winning plan, it's still you who will have to go to the gym 5 days a week and make the meals on the plan. It takes dedication as you will be tempted to go out drinking with the girls, eat chips and chocolate when PMSing (or when you had a bad day at work).  You'll also be tempted to sleep in and skip your workout.

But if this is something you want to do, stick with it. The results are worth it.

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Putting on a Price on Dreams

Well, I did it. After 9 weeks of working out and watching my diet, I've completed my goal of competing in the NPC 2011 Southern California Championships in San Diego.

To make it even more rewarding, I placed in the top five of my class.

So was it worth it? 

You do the math:

• Professional show bikini - $450.00 
• Training and meal plan - $90/month
• Entrance Fee - $80
• Spray tan at show - $150
• Show Makeup - $100
• Highlights for hair - $130
• French manicure and pedicure - $50
• Waxing (lots of it) - $100
• Bikini Bite - $10
• Hotel and Travel - $250

Being over 35 and coming in 4th in my class: Priceless

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Showtime: 2011 NPC Southern California Championships

My Makeup Artist

3:05 p.m. Friday, San Diego

It’s the day before the 2011 NPC Southern California Championships.  This is a bodybuilding competition for those of you who aren't sure exactly what I have been training for. I'm in the bikini competition as I'm not exactly super buff and I thought I was ready until I saw the girls checking in the lobby of the hotel. They are so much thinner and toner than I am. I may be out of my league. What have I gotten myself into?

So glad I resisted being bad the last few weeks and stayed on my plan. At least I know I gave it everything I could and didn’t cheat.

4:30 p.m. Friday, San Diego

Time for my spray tan session. I’m hoping somehow this tan will make a difference and my muscles will suddenly pop, but when I get there the woman is shocked at how pasty I am. They do two coats and it’s a little blotchy. The woman spraying me stops in the middle of the third coat to talk to her boss. 

Apparently, I'm still too white, but they are worried this next coat will make it too thick and the tan paint won't dry.  They decide to wait and do an ultra-coat on me the day of the show.



The tanning tents.

 5:30 p.m. Friday, San Diego

Bored sitting in the hotel room. I can't eat anything or drink anything - and all that's on TV is Bridezilla and a Fraiser marathon. I also can't sweat as it will ruin my fake tan. 

Hoping to check in early and feeling very orange in my new tan, I go downstairs, but no one is there. I guess when they say 6:30 is check in people really don't show up until that time. 

Walking back to the elevator, a girl calls me over to the bar area. I know she's a fellow competitor because she's orange like me. 

Her name is Kristi and this is her second show.  We instantly bond as I'm completely lost at what to expect the next day. I'm also totally envious as she is allowed to drink wine the day before to help her dehydrate.  My trainer is more organic and I have to dehydrate the old-fashioned way -- by peeing. 

6:30 p.m. Friday, San Diego

It's registration time.  I signed up weeks ago for women over the age of 35 in the over 5'8" bikini category, but there are no other tall women so they lump us all together.  So now I'm competing with the cute short girls. I'm a little worried as I think the shorter girls always look so much nicer than us taller gangly girls. I also learn that I should have applied to compete in other categories for more chances of winning. Oh well, I'm learning as I go. 

My makeup.

9:00 a.m. Saturday, Makeup

It's the day of the show and so far I feel great. I'm not hungry and not too thirsty -- considering I haven't had anything to drink since 2 p.m. the day before and it was a hot car drive to San Diego. At this point, I thank my crazy days at the news station when I don't have time to drink or go to the bathroom for my stamina.  

I show up to discover my makeup session and the instructions on where to stand on stage are at the same time. Panic sets in. Should I learn what to do on stage or should I get my makeup done? I opt for makeup. Might as well look good -- even if I end up standing in the wrong place.

10:00 a.m. Saturday, 2011 NPC Southern Cal Championships

Make up is done and I look at little like a drag queen, but so do many of the other girls.  I have fake eyelashes, lipliner that makes my lips look bigger and my tan is also fake -- and now much darker.

The only thing not fake are my breasts...and they aren't cooperating.  They don't want to stay in the tiny bikini top and I don't know how to fix them.

Jeann, one of the people running the Jana Tan area, sees my desperation and comes to my rescue (thank goodness). She tucks, pushes and nudges them into place.  

While doing this she says, "If Shannon Dey was here, she could tame these puppies in a second. I've seen her tuck girls in and make them look great."

Shannon Dey! Shannon Dey is my coach. Suddenly, I feel confident again.  If people are talking about my coach like she's some sort of NPC/IFBB miracle worker, then I know that my training must have been the best and I'll make it through the show looking great.

1:00 p.m. Saturday, Prejudging 

By this time I'm so thirsty, that all I can think about is water.  But I refuse to give in - just in case the few drops will bloat me up.  I know now that was foolish, but like I said, I'm learning as I go.

I walk out on stage and do my poses in front of the judges.  Halfway through I remember that I should be smiling and flexing. I quickly show the judges my pearly whites and try to flex my muscles -- even though I know it's too late to impress them now. Poop.

1:05 p.m. Saturday, Waiting, Waiting, Waiting and more Waiting

Now I have to wait for what seems like forever.  Final judging is at 6:30 p.m. and I've already checked out of my hotel.  I sit in the car for 30 minutes, but that only results in me getting hot. I don't have to worry about sweating as I'm sure there is no water left in my body to purge. I haven't gone to the bathroom since 5 a.m. and my tongue feels like cotton. I know I'm not alone in feeling like this because all the girls are talking about the same thing.

As I start to wonder if my makeup is going to melt, I decide I might as well check back in the hotel and pay for another night. At least there I can finish reading "The Hunger Games" in air conditioning.

BTW...the Hunger Games was perfect for this competition as I felt that my fellow competitors were like the district tribunes in the book. Like them, we all bonded as we were suffering together -- even though we knew one of us would be better than the rest. We were like some sort of futuristic bronze-colored clone army of buff men and women.

3:00 p.m. Still waiting

Now I'm bored and getting really hungry and thirsty.  I no longer have any energy and just want to sleep...and eat... and shower because now my tan is feeling really sticky and yucky.

 In fact, I don't even care about showing up for judging anymore. I just want it to be over.

4:30 p.m. New problem

I finally have to pee. However, I am afraid to because urine removes the tan and I don't want to have white dots "down there" so close to final judging.  Should I wait? No, I should let it out as getting rid of the bloating was the whole reason I was restricting my drinking.  I go...but very carefully.

4:45 p.m. Cheating

Now have major cramps. Don't know if it's because I'm hungry or because I'm thirsty. Whatever is causing it, it's not fun.

Still two hours to go before judging and I don't care anymore. I drink two gulps of water, eat a scoop of peanut butter and a bunch of carrots. It's not the most gourmet meal, but it's the only food I have in my suitcase. Well, I have asparagus and a disgusting piece of broiled chicken at the bottom of my cooler, but I'm saving those for later.

7:45 p.m. Final Judging

Feeling much better after my little "cheat meal", I'm ready to face the judges for the final time. This time the audience is full, and even though I know the judges have already made up their mind (or maybe because I know they have made up their mind), I walk out and am much more confident this time. 

I come in fourth and am on cloud nine.  Yay!!! I love this competition. I'm going to compete again and again and again. (Well, after taking a week off to celebrate).

Like a fool off on a planet far away, I stand there smiling as people clap.  The girl beside me grabs my hand and holds it up for me  for the group "thank you" pose. Duh...

The girls at these things are so wonderful.  They help you look good all the way through, even when you are clueless. They even make you feel okay when you are waiting as they too are complaining about being thirsty and craving sugary treats.  They may look all perfect, but they have the biggest hearts in the world.

But the best thing is that they "get" you.  After spending months in isolation, working out like crazy and eating plain food that your friends don't understand, you are suddenly with a 100 people who just as determined and passionate about the challenge as you are.  It's incredible.

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A little French pampering

What’s does a NPC competitor do the night before a fitness competition? Get her nails done.

Yup, that’s right. After weeks of sweating, lifting weights and eating healthy, the night before my big competition isn’t spent in the gym. Instead I spent it running around Midtown and East Sac looking for a place that does French Manicures – without an appointment.

My first choice was Curvee on H Street because that’s where I get my hair done and I know they were having a $40 deal for a mani/pedi. Sadly, they were booked up and couldn’t squeeze me. But it turned out to be a blessing, because otherwise I would have never discovered East Sac Nails & Spa.

Located at H and Elvas, East Sac Nails & Spa just opened 6 months ago. It’s clean with a nice relaxing atmosphere. The staff is friendly – plus they know what they are doing.

You aren’t going to get those chairs with the massage. Instead, you get the real thing: Hands on service with people who are trained to do nails.

The price for a basic manicure/Pedicure is $40, but you can get a “deluxe” version for $10 more. This includes a deep moisturizing exfoliating treatment, a hydrating mask or a paraffin dip and hot stone massage.

It was well deserved 60 minutes of peace.

Check them out. They are located at 713 56th Street in East Sacramento.

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Sneak Peek: The bikini has arrived

It's actually more red in real life.

It’s five days until showtime and I’m starting to worry. I’ve booked my fake tan session, my hotel and pre-cooked my food. Everything is ready – except my body.

Last week my coach Shannon Dey told me my butt was still looking too flabby. I figured, whatever…once I get my professional show bikini, it will hide all those flaws.

WRONG!!

I got my bikini Friday and guess what, it doesn’t hide anything. If anything, it enunciates the flaws. How can something so shiny and pretty make me look so bad?

So when Shannon told me I had to skip my weekly cheat meal of pancakes and do even more cardio, I was sad, but I listened. She was right. I need to work harder.

So far I've lost 6 pounds and 4 percent body fat.  I know, not exactly the big change you'll see on the Biggest Loser, but my goal was more about "re-shaping" rather and losing weight.

So how do I look? You’ll have to wait and see because I’m not posting anything until I have the complete package ready – including the tan.

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Testing out the “best” cellulite cream

Cellulite sucks. After working out for 8 weeks on this killer exercise and cardio plan, I admit defeat.

Yup, that’s right. All those experts in magazine articles who say it doesn’t go away were right. I really thought I would be the exception to the rule and that if I worked out really hard and toned up my squishy areas, my skin would become all smooth – kind of like an air mattress when you pump it full of air.

Alas, the dimples are still there.

So now, after spending an hour on the internet doing research, I’ve ordered what people have reviewed as the “best cellulite cream” – well, the best one I could find for less than $35. I didn’t want to spend hundreds of dollars on magic lotion that may not work. I’m a little skeptical when it comes to things like that and figure if I’m wishing for miracles, I might as well as wish for my own fairy godmother.

So what is the best cellulite cream on the market? Apparently, it’s Fat Girl Slim by Bliss (you can get it at Sephora). The active ingredient in it is caffeine which the dermatologist they had on Good Morning America says is proven to help diminish the appearance of cellulite. This also means that I could have probably rubbed coffee on my problem areas and saved myself some money. Oh well.

Anyway, this Bliss stuff does work.

I’ve been slathering it on twice a day for the last four days and I’m already seeing a difference. The dimples on my butt are looking smaller, plus its super soft. I’m not sure if this is really an advantage, but I figure if I’m already sharing my cellulite secrets with you, you might as well know everything.

There’s only one problem with this cream. The name.

Why do they have to call it Fat Girl Slim? It’s totally embarrassing to have this big jar of cream sitting on my counter that says Fat Girl Slim. It’s like advertising to all my guests that I have a cellulite problem and am desperate to get rid of it- which I am.

And yes, I did try to put it in the cupboard, but then I forgot to use it.

I also find the word “fat” offensive. Cellulite has nothing to do with weight. As a size 4, I definitely don’t consider myself a chunky monkey – unless I happen to be standing beside Victoria Secret super models, but really – how often is that going to happen?

But name aside, I recommend Bliss’s Fat Girl Slim as a temporary solution to diminish the appearance dimples caused by cellulite. If you’re going on vacation, start using it about 2 weeks out for best results and bring it with you. When you stop using it, the dimples return.

Miracle in a jar? Yup. Now bring on the fairy godmother.

31 days and counting

It's just 31 days before my NPC competition in San Diego. Yes, I am counting down them down – but only because I was a little less dedicated during my first four weeks on being on the program than I should have been.

My trainer says you won’t see a lot of change in your body the first four weeks, but considering I have to be show-worthy in just a few weeks from now, I’m starting to worry. Although I'm really hoping she's right. Each morning I wake up hoping a miracle happened and my body finally realized that it needs to start showing results.

Alas, there have been no miracles.

So now I'm analyzing the last four weeks of training to see what I need to do to improve my results. Yes, I did workout every day in the last month -- except for a couple of days when I worked extra long days at the station and was too exhausted to go to the gym. My excuse? Sometimes you just have to put sleep first and start fresh the next day.

Yes, I did follow the daily meal plans – mostly. I admit that I did trade out a couple of the meals for frozen Weight Watcher dinners a couple of times to mix it up a bit. Probably not a good idea. I also had one bad binge day where I drank wine and ate onion rings. As you can imagine, this is a big no-no.

So now I’m being extra good and following everything on the plan exactly.

I even made all my meals for the week and put them in little containers so I could take them to work each day. And I bought a fashionable cooler bag that looks like a purse so I can carry all my cooked fish around without getting food poisoning.

For the next few weeks, I am determined to be dedicated.

I can do it. It’s only 31 days -and counting.

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Outside the comfort zone challenge for 2011

Each year I like to do at least one thing completely out of my comfort zone -- but it can’t something someone else made me do. It’s got to be something that I’ve always wanted to do.

Last year I did my first triathlon and went to Guatemala as a trip historian. Both of them pushed me in different ways. The triathlon challenged me physically and spending a week working out of a tiny clinic in the middle of nowhere in a third world country challenged me mentally and emotionally. Both of these adventures were life changing and incredible.

IFBB Pro Vanessa Campbell

So what’s my challenge for this year? Well, I have a couple, but one that I started working on this week is going to push me to workout harder, eat smarter and be dedicated. I’m talking about Team Bombshell.

In March, I attended a Bombshell Bootcamp in Daytona. It cost me $249 for the weekend, and it was three intense days of weight training, cardio and squats. I’m mentioning the squats as they were killer. In fact, I had trouble walking the next day and had to use the handicap-assist bars to lower myself to the toilet. Stop laughing. I swear I hurt like I had never hurt before—and it was fabulous.

My trainers were fitness expert Shannon Dey, who writes for various fitness magazines, and IFBB Pro Vanessa Campbell – who totally whipped my butt into shape.

So after spending the entire weekend realizing that I’m not in as good shape as I thought, I decided that this is going to be my challenge this year.

And it will be a challenge, because you know, I’m not exactly a spring chicken…and I really love chocolate and wine - both of which are not on their meal plans:-(

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