Nutrition

7 weeks out!!!

Posted by Claudia on September 16, 2012
Posted in: Diet, Excerise, Fitness, Health, Lifestyle, Nutrition, Personal Trainer Las Vegas, Personal Training.

Getting these Competitors ready 7 weeks out!!!
Women have to diet a little stricter than men…
Less calories, more cardio, a.s.o….
As you lower your body fat, your estrogen levels fall and your testosterone levels climb!
While for men this might feel amazing…
Sex drive to the fullest ….
Feeling invincible…..
Women will get emotional!
Have no patience.
Cry easily…
Still see flaws….
At this point girls will have to cut all simple sugars including fruit!
You will feel hungry and weak most times!
Thinking about wanting to get this over with …
Feeling amazing and beautiful, but again… still seeing flaws….
Most of these symptoms appear with first time competitors or girls that haven’t competed in a long time!
If you are competing in more than one show per year, your body will remember and adjust quickly!!!
I have been competing 19 times, and my body goes automatically into competition mode!
Remember that everything you are feeling is normal šŸ˜‰
Make sure you are ready to prepare your family .
Tell them to be patient and ask them for understanding!
Going through the process of entering a Competition is a amazing thing!
In the end you will realize that you did it!!!
You stuck to this diet.
You worked your butt of in the gym.
You had no excuses for cardio!!!
Focus and determination will lead to success šŸ™‚
We are amazing beings :()
Special in every way!
You will realize that ones you finished this process, you will be ready for everything!!!!
Remember when you look into that mirror next time to love yourself!
Tell yourself ” I am amazing”!
I not only appreciate you, but I also respect you!!!
7 weeks out!
This is coming fast … but YOU will be there!!!
You will put in that suit and those heels, beautiful hair and make up…and YOU will feel as amazing as you are!

Please donate to the Trio’s Foundation !

For all your Supplemental needs please visit Freddie’s Nutrition in Las Vegas, or simply click on the link here….

Competition diets/ Overtraining/ and Hormon levels!

Posted by Claudia on September 4, 2012
Posted in: Body Revision By Claudia, Diet, Excerise, Fitness, Lifestyle, Nutrition, Personal Trainer Las Vegas, Personal Training, Supplements and Vitamins.

We heard this before!
Female Athletes stop ovulating and lose their periods because of overtraining and muscle to fat ratio!
Happens to most athletes, but is most known to gymnasts!
Funny that this will also happen to most Competitors!!!
It has nothing to do with testosterone injection…
Woman are meant to be higher in body fat than men simply because we are producing estrogen not only in our ovaries, but also in our fat tissue!!!
That is why later in life once a woman loses ovulation and doesn’t produce eggs to anymore, her body will hold on to fat tissue to make up for lost estrogen!
In competition training we are trying to get rid of our body fat to get that lean tight look while increasing muscle to shape and sculpt our body …
As your body fat decreases and your muscle mass increases your body will automatically produce more testosterone ( in your ovaries) and less estrogen ( in your fat tissue as well as ovaries ).
Within weeks of your program you will notice irregular cycles first.
Having your period twice per month, or skipping one month.
You will notice this if you are not on the birth control pill or similar methods.
Of course with some exceptions (me) that are still ovulating even in a 8% body fat range…
( I envy you)
Even after your program is done and you have increased calories and decreased workouts, increased body fat slightly more to a healthier range, your body may still need some time to get the signal
” we are back to normal”…
That’s why it is important to let yourself go back up slightly in body fat between competitions!
No ovulation can also lead to bone loss….
Just remember like being a little more emotional during this program, crazy cycles are somewhat normal as well!

If you like this blog please donate to the Trio’s Foundation!
For all your supplemental needs, please visit Freddie’s in Las Vegas or click on the Freddie’s link to enter his online shop!
Best prices, go Freddie’s!
Thank you šŸ™‚

A Success 12-Week Transformation by Group Figure Training Featuring Kim B.

Posted by Admin on August 25, 2012
Posted in: Body Revision By Claudia, Body Revision Team Vegas Figure & Bikini, Diet, Excerise, Fitness, Flexibility, Freddie's Nutrition, Group Figure Training, Health, Lifestyle, Nutrition, Personal Trainer Las Vegas, Personal Training, Supplements and Vitamins.

Client: Kim B.

A NOTE FROM KIM

Before 12-Week Program

Yes! This is what I was built forā€. Itā€™s also the first time in my life that I looked in the mirror and liked what I saw. Aside from having lost 19lbs sinceĀ starting, I have slept better, my headaches and back pain are virtually gone, my mood has improved, I cope with stresses better, and Iā€™ve even had lesions on my body that wouldnā€™t heal- disappear (I forgot that your body needs protein to heal and I was barely eating any before).

Iā€™ve been in decent shape most of my life but in the last several years Iā€™ve felt pretty crappy. Achy, tired, grumpy, mildly depressed, low self-image, no motivation.

I put on more weight than ever in my life by allowing myself to graze on candy and pastries that lay around my work space as an alternative to eating real meals, I was on a roller coaster of fatigue so I would eat because I thought I needed more energy. I drank every night to alleviate the daysā€™ work stressors.

When the scale passed 130 AT ONLY 5’2 I was NOT HAPPY but still not motivated enough to do what I knew I should do.

Last Christmas we went on a cruise and the pictures told me a story of what a big dump I had become. I had been using very low calorie diets or even fasting to lose quick weight but of course it always came back. I canā€™t imagine how much muscle I lost over the years by doing that. I was starting to get a little stressed because in 6 months I would be turning 40 and I couldnā€™t look like that!

One day my friend Lars was telling me about his wife (and our friend) Kim and how she was doing the GROUP FIGURE BIKINI TRAINING AND COMPETING. He showed me pictures of her and the team. They looked amazing! He said if I only changed one thing to start with I should start drinking more water;Ā Additionally, increase my meals and eat more protein.

That week I started and began reading about GROUPFIGURETRAINING.COM and reading the before and after stories on the website. I also learned that my friend from high school was also on the team (Kim Trujillo). After not seeing her for over 20 years we had a chance meeting where she told me how wonderful the program was. The Universe had spoken and I would have been a fool not to listen!

I called Angela that night to sign up.

The group training has been successful for me because I have people to answer to and people that challenge, support, and commiserate with me. Angela and Claudia are fitness angels. I canā€™t thank them enough for the knowledge they have given me. The girls in the group are all amazing people who inspire me every day. I am truly blessed to be a part of this team! I canā€™t wait for the next new me to be unveiled in 12 more weeks! ā€¦.Things to do before you dieā€¦.Get Ripped!

After 12-Week Program

6 meals a day…

Posted by Claudia on August 23, 2012
Posted in: Body Revision By Claudia, Body Revision Team Vegas Figure & Bikini, Diet, Excerise, Fitness, Freddie's Nutrition, Group Figure Training, Health, Lifestyle, Nutrition, Personal Trainer Las Vegas, Personal Training, Supplements and Vitamins.

Most of us are used to having 3 main meals, breakfast, lunch and dinner!
it is hard sometimes to make people understand that you need to eat healthy snacks in between!
Or to explain to Ā people that you need to Ā eatĀ  breakfast!
Okay now like I said in a previous blog, you are coming out of a 6-7-or 8 hour hunger period in the morning.
You have no fuel ( glycogen, protein) in your system!
The first thing your body does is shutting down your metabolic rate if you do not eat….
After that everythingĀ , or most of whatĀ  you do eat will be stored as fat
No eating between meals will do the same thing!
Do not starve yourself….eat every 3 hours!
I am leaning out best by eating every 2 hours.
No, those are not big meals ( about 100-200 calories per meal), low in fats, high in protein, low in carbs.
Eating small meals every 2-3 hours will keep your metabolism switched on the “burning phase” , and keeps muscle breakdown at bay….
This is happening when you are starving:
Your body stops burning because you are putting it on the starvation mode!
Your body now converts muscle to glycogen as fuel because there is none…..
You are losing muscle…..
Now after x amount of hours you are eating a high fatty, high starchy, high caloric meal because you are hungry as hell!
You body will use almost all the calories ( especially the fat ones) and store them as body fat!!!
So you keep losing muscle and keep gaining body fat.
Pretty soon you will have reversed your muscle to fat raitio to a fat to muscle ratio ( don’t cry)…..
Not good šŸ™
You can not do what you did in the past and expect different results!!!
I can understand if you are in a operating room and are dealing with patients going under surgery, but I do not understand why you can not have a protein shake sitting on your counter to sip on once in a while, or being retired and just to comfortable to change ( you know who you are….)
If you are waiting for a servant to give you that 3 hour meal, good luck ( spoiled)
Remember your body is a chemical factory!!!
What you put in will show on your body in return!

If you like this blog please donate to the Trio’s Animal Foundation.
For all your supplemental needs ( like ready shakes) please visit Freddie’s Nutrition in Las Vegas or click on the Freddie’s link on this page!
Thank you!

It never gets boring….

Posted by Claudia on August 20, 2012
Posted in: Body Revision Team Vegas Figure & Bikini, Excerise, Fitness, Flexibility, Freddie's Nutrition, Group Figure Training, Muscle Release Therapy, Nutrition, Personal Training, Sponsors, Supplements and Vitamins.

My Saturday started with our client appreciation day at Freddie’s Nutrition!
Freddie is such an amazing person!!!
You can’t help but love the guy for his sweet personality and smart business sense …
Freddie is totally approachable and down to earth!
He really is here to better someone’s life, which I love because that is my agenda as well!
We’ve had a great turn out šŸ™‚
Angela and I did Fitness assessment, movement assessment, body fat, hydration, metabolic age, flexibility assessments, and strength tests !
There was a raffle to win supplement baskets, personal training sessions, and all kinds of other stuff…
My friend Jennifer Delgado, who is sponsored by optimum nutrition , was there!
I have seen her last on stage at the USA’s competing and placing 4th !
Jennifer is always in tip top shape, because she has to be!!!
Her sponsors require it from her!
She will be traveling to the Nationals in Atlanta soon, where she is trying to get her pro card!
I think it will be soon!!!
Jennifer is going for her pro card for 6 years now!
She works super hard, and competes about 7 times per year ( always on a diet).
She was off for two week and we asked her if she was splurging šŸ˜‰
The food she calls cheats are rediculies ….
In two weeks she had 2 alcoholic beverages….
That’s ladies and gentlemen is dedication!
That’s what is required when you have a sponser that pays your training, traveling expenses, sign up fees and food for competition!!!
This is a job, and you better hold your end of it šŸ˜‰
It was such a successful day.
At about 2:30pm I went to my second Party!
Team Captain Mervat Berry, Kimberly and Lars Bloomberg were holding a Party at the Bloomberg house as a appreciation to the LVFB Team as well as the nurses working with Doctor Lars Bloomberg!
How fun it was!!!
Pony rides, pool fun and tons of other stuff for the kids!
Great music, nice people….
We set up an area to promote Freddie’s and Optimum Nutrition, the LVFB Team, and me šŸ˜‰
I met so many sweet and fun friends of Kimberly’s!!!
Kinda felt bad by being in my work clothes while everyone else was swimming and having fun…
I may have been better that way (lol)…
And I always love when I see our girls in bikinis, confident and showing themselves of šŸ™‚
I love to help people feel beautiful and amazing!!!
It’s like being a proud momma (hahaha…)
Kimberly is such a great person!!!
She has the biggest heart šŸ™‚
I feel so lucky to know her….
Mervat is a hard working woman!
She set up station and promoted LVFB team and sold Appearal all day long!
Mervat is one of the hardest working people you will ever know….
I know that she can achieve anything she puts her mind to šŸ™‚
My friend Eric showed up with his 2 little kids!
I am so happy his kids had fun.
Eric performed DMS on me earlier…
He is also the sales rep for DMS!
I may have to suck it up and get me this device!
Eric is one of the super smart people…
He keeps improving his knowledge and keeps adding to his education!!!
What an amazing person…
I am glad to know him!
I wish I could have gone back for the night party!
But by then I was exhausted and glad to relax for a second!!!
It never gets boring in this profession!
And even though you don’t see me in the gym , doesn’t mean I’m not working (lol)
Cheers!!!