This Blog is donated to Kimberly Bloomberg who just competed yesterday, June 9th in Reno Nevada and placed 3rd place in the Masters devision over 35!
Her very first Competition was in March were she placed 5th place!
Since then she made great improvements in her abdominals, her lateral quads, her onstage performance as well as in confidence and strength 🙂
For now Kimberly will take a short break from dieting !
She will continue her regular training routine with the Las Vegas Figure and Bikini Team!
Looking back I remember that in the beginning we would hear Kimberly say a lot of ” I can’t do that”, which has completely turned around 😉
To descripe Kimberly now I will say confident, very intelligent, beautiful, strong, and the sweetest person you will ever know!!!
We are feeling blessed to have Kimberly Bloomberg as one of our Las Vegas Figure and Bikini Team members!
The Las Vegas Figure and Bikini Team is proud of you!!!
Archives
All posts by Claudia
I told a gentlemen at my gym once that he should work with his negative motion since he was just using weights throwing DB’s around…
He laughed at me and said ” I haven’t done that in years…. That’s old school!”
Well, he is wrong!
Just that people forget using muscle fibers in every way!
Or sometime ego takes over and says ” you can do heavier than that “!
In Personal Training we call this timing 🙂
Our muscle fiber develope with concentric contraction ( as in lifting a coffee cup), isometricly ( as in drinking the coffee while your arm remains still), and eccentricity as in putting the cup back on the table!
We build muscle in all 3 phases…
So if you cut out one, you are keeping yourself from
getting more and better muscle!!!
Or look at it this way : you are prolonging the time it takes to get the body you want!!!
You can make a workout extremely hard just by changing your timing!
Let’s say your Bicep curl will be a 2-2-3 timing, meaning 2 counts in your concentric phase ( curling your DB up ), 2 counts holding in your concentric phase, 3 counts in your eccentric phase (bringing the DB back down)….
Now change timing to 2-4-6…
See what happens?
It takes 1/2 the time to exhaust that muscle!!!
You can apply this principle almost to all your muscles!
That’s when play time starts :))
Pre exhaust your muscle by doing a 2-4-6 timing, then start partial reps ( 1/2 movements) and finish with a 2-2-2 time….
Kills you everytime!
So, remember to get the body you want use the right timing!
Otherwise you’re just throwing weights….
For more helpful information please visit Freddie’s Nutrition at www.freddiesnutrition.com or visit one of his stores in Las Vegas.
Or click on the link on this page!
If you like this blog please donate to the Trio’s Foundation or donate on this page ( right hand side)
Thank you!
Competitors go through a variety of feelings while dieting and training for a Competition!
After the first few weeks the feeling of “depravation ” is coming in!!!
Competition diets are very restricted of alcohol, sugar, heavy fats and starches !
There are carbohydrates involved, but they are all good old boring plain clean foods….
The use of food for emotional feelings is completely out!!!
In the end there is no cheating allowed at all and eating has to be 100% on dot!
Timing , amounts, ratio, water intake, supplementation……
As your body fat goes down a woman will create less estrogen and more testosterone !
That just happens naturally in your body!!!
As a woman we are producing estrogen not only in our ovaries but also in our fatty tissue 🙂
A woman’s brain works on estrogen ….
Ever wonder why women go crazy once entering menopause?
Estrogen deprivation !!!
And even though a Competition Woman does not enter menopause, she is still going through estrogen deprivation …..
Emotional ups and downs, crying a lot without reason, feeling sluggish and depressed are typical symptoms!!!
So what can you do about it?
Well, you can not take estrogen if you don’t want to add body fat!
But you can mentally prepare yourself and your family that this is what will happen during the last Quater of your journey!
Try to keep a positive mind set.
Surround yourself with positive friends.
Play up beat music …..
Focus on the date set of your goal and the changes you made in your body!
Design a dinner date in your head once Competition is over!
But even just by knowing that this will be only temporarily will help you focus on bigger and better things!
Just be prepared…
We have all been there!
You have a goal, but life has a way to catch up to you…
Stress, emotions, schedules and sometimes someone that is sabotaging your efforts ….
Yes there are only 24 hours in a day… So what are we doing?
I am realizing that working 12 hours does not leave me with a lot of time to spend on workouts or really anything else….
Fatigue and exhaustion taking over!!!
Weekends are not enough to make up to go to point B!
I have to make a decision to either give up on my goal ( which is a no..no) or to suck it up, live with less sleep and time, but achieving that goal!!!
If mothers with children can survive with only 3 hours of sleep, so can I!!!
Proving to everyone that is trying to sabotage your efforts that you are stronger than they are expecting!!!
You are beyond them, beyond their weakness!
They fail because of their flaws and they are trying to make you fail just so they can feel better about themselves 😉
Ignore and move on!
There are bigger and better things coming your way!
Pushing yourself beyond your limit will make you feel impowered and improve how you see yourself!
I always get asked what kind of supplements I am using when I get ready!
If I am planning to put on a little more muscle before leaning out ( so there is something left in the end), I use the following combination …
Creatine ( the best one for me with the most dramatic changes in power, endurance, strength is mono hydrate)!
Everybody is different, so you have to find your own creatine!
Ask for samples before you purchase, but remember it takes a few days to see the difference….
A building supplement like tribulus!
I prevere a good combination that leaves your muscle in the right environment for building!
Personally I am a fan of Universal products!
I will switch between Animal M Stak or Animal Stak 2 and Animal Pump!
They all have a little different combination of muscle building ingredient , and it is always a good idea to cycle your supplements!
Now remember these supplements are all to be purchased over the counter at your favorite nutrition store.
I do not like a lot of artificial flavors when it comes to pre workout drinks like NO xplode or others….
But I will suck it up over a short period of time…
My BCAA’s ( Amino Acids) are in pill form, and yes …a Universal product 🙂
L-Glutamine can protect your muscle while training or dieting down!
It also helps with inflammation and the repair of all tissue!!!
My multivitamin choice is always (yes) Animal Pak!
It’s a powerful combination of vitamines, antioxidants, and other ingredients to help combat stress while training in the higher level!
Calcium, Magnesium Vitamin D and Zinc are a must while in the training phase!
They do much more than just feed your bones!!!
They are also responsible for muscle contraction and are a part of your minerals and electrolytes!
NO supplement (mine is NOx3 from Universal…)
Will help your growth by pushing more blood and oxygen into your muscle!
This will help deliver nutrients to the muscle fiber!
I am blessed with an amazing digestion and do not have to ad digestive enzymes or fiber to my daily routine, but of you are not as lucky as I am, add some digestive enzymes ( Twinlab has a good product) and some fiber!
Your essential fatty acid are super beneficial for you, so don’t forget them!
Once I start cutting, I will slow down on the creatine and add a fat burner
Nothing really burns fat than your combination of exercise and diet!!!
Fat burners may elevate your heart rate a little to help you burn a few more calories, but mostly they help your energy level while dieting down!!!
Use one does not harm you!
If you are taking medication check with your physician before starting any supplementation!!!
Just remember if you are not eating healthy or clean, no supplement will make a difference in your progress!
For more information please visit Freddie’s Nutrition in Las Vegas, or simply hit the link on the right hand side on this home page!
If you like this blog you can either donate to the Trio’s Foundation or send a donation on this site by hitting the donation button!
Featured dog as of right now is Hudson!
Thank you!
