My Journey to the Pro stage....after the fourth baby

The greatest tragedy of man is never realizing or reaching his full potential~"Dont TALK about it,BE about it!"











WELCOME to my blogspot! I am utilizing this space as a journal of sorts,where my workouts as well as random thoughts are posted....



Now that I have a few good Pro shows under my belt,I am in "off season" until 2013,due to the VERY unexpected news of my 4th child!! In the meantime, I will be keeping a journal of how a pro athlete reclaims her pre-baby body and juggles fitness and family. I am planning a Pro show just a few months after the baby arrives, as well as gearing up to hit new PR's for 5k's,half and full marathons! My ultimate goal is to simply get better with age....(and hopefully snag an IFBB pro card and break 19 min in a 5k in the process)so come follow me on my crazy journey to the Pro-Stage and Beyond... after a fourth child!!Feel free to leave any comments or advice!



NGA Heart Of America

NGA Heart Of America
winning pose

Saturday, July 30, 2011

redemption 5k recap

wow,what a day,what a race!
very very very very very happy my family was able to be here with me at this one!
my husband pushed the girls in the 2 seater running stroller and my  7yr old son ran his first 5k ever!!

so a (not so)brief rundown:
the race was at 7:30pm. still 90 degrees and about 45% humidity. not as humid as last race,but hotter temps.
how i was feeling prior: tired,sluggish,belly kindof flipfloppy-even though i really wanted to redeem myself from last race,and NOT get 2nd place again,i really wasn't feeling like running in the heat.
what made me do it anyways: my husband and children. aside from wanting to do well for them (like they were expecting) my husband put added pressure on me by telling me that he told his work that i was "fast" and would probably win it all. (and yes,a group from his work was there,so yeah....no pressure!)
 


so after a group picture i find some people from the gym and warm up with them for a few minutes. one gal brought along her "pacer". since i forgot my watch i decided to use him as my pacer as well. he was going at a 21 or under pace. i needed to keep him sight if i was going to be competitive. so now i felt i really had to have some extra umph. i knew the course,i knew it was hilly and i knew i needed to get in the top pack and stay there.
i couldn't let people from the gym beat me!
and i had to live up to what hubs told work.
i needed to be "fast"
so it was almost time to start,i grab a quick pic with my sweet baby boy before the small crowd of runners(about 200 or so) make way towards the start line





of course lil M had to get her pic in too! 
 so we all get to the line-
the plan was for me to race and my husband was going to run with our son while pushing the girls. when i was done,i would go back and finish the race with my son. THAT was what i was really looking forward to!running across the line with my first baby at his first 5k!

goals going into race:
faster than last race
1rst in AG
not puking
so the gun goes off. my belly is still upset. it is hot,i feel the humidity. gym girl and pacer guy take off like horse out of the gates!
they pass me,then i pass them,and then when they pass me again i let them.i did not want to go out too fast like last race,but i needed to keep them in sight.
it felt weird running without a watch (i was running "naked"!) so i was a little nervous initially not having anything to go by to help me pace....

mile 1: I'm trying to find a groove. feel overheated already,and am just trying to keep gym girl and pacer guy in sight. i think i see the lead female,but I'm not sure. if it was her then i was 3rd female overall. i try to tell myself I'm OK with that,i am really not feeling the running mojo...
(yeah,like that thought lasts long!!!i change my mind later)
i see the 1 mile marker. what is my time? no one calling out mile splits. hmmmm. then i see a guy passing me,he is checking his watch so i ask him the time-
6:43
ok not bad,keep pace..

on to mile 2:
 i see the turn around point and the lead runners are coming back.im counting females. im 3rd! gym gal is slowing down.her pacer has gone ahead of her. i see the opportunity and pass her up the hill,encourage her, and then make the turn....1 down 1 to go,could i really make overall female?
i start closing the gap. suddenly i hear my husband hollering for me-he told me i was 2nd,and i had to GO GET IT!!!
ahhhhhhh,but babe,im tired! is what i wanted to say,but i zone in on her heels and try not to think about how lousy im feeling. just when i think i cant ever catch her,just when im getting used to being 2nd again,she slows down,she stops to get water....so i see the opportunity to pass her. she stays right with me and im just hoping i can keep the lead,i hear her right on my heels and then i tell myself:
" i am NOT being second again,not today!i want to make my kids proud of me today,i have to represent!time for redemption!"

so i turned my jets on and flew down the hill passing a couple of boys in the process. i see pacer guy up ahead of me. time to focus on his heels and try to keep pace. i didnt want any girl to catch up to me!
i missed the 2nd mile marker somewhere. i had no clue what my pace was or my time. i kept looking for a marker,and then i then i see one and i was hoping it was mile 3 and not 2. i was wearing down fast!
no marker,just an orange vest gal marking the turn.
she told me i was lead female and that i was almost done!
so the final turn,i still dont know its the final turn,i was told again i was lead runner but really didn't know how far the other gal was,i try to pick up the pace.
then i see the the last stretch!
crazy sue was cheering me on with her cow bells! yay! she was hollering i was overall,really? lol!
 i do try to give at least a small kick-my calf is tightening up but i make it across the line just fine.
21:49
still slower than what im used to,but 28 seconds faster than last time.
i'll take it!
i really couldnt believe i was overall. now granted it WAS a slow course,a small race,and most of the usual super fast people stayed home,but still....
this is the first time in a while i have made overall (last time was pre-pregnancy) and this was the first overall win in this state....i was so happy!

NOW it was time to go get my son and run him across the line!
i have been waiting 7 years to do this! so off i go,grab a water,start drinking and praying my calf doesn't cramp so bad i cant cross the line again!along the way to finding my husband and children,i am hollering for everyone i see-i get all sorts of crazy looks,but i dont care! and then i see my kids! the older two are running and lil M is being carried by daddy (apparently a big cicada hit her in the face and she wasnt happy about it!)
bailey and alex see me and then we make the mile run to the finish.
they are both hot and sweaty and tired but liven up when i told them i had won! high fives,hugs and squeals and we are off!

well,kindof....
we alternate between running and walking. we run to one mailbox,then walk to the next,then run,then walk. when the mailboxes run out,i give them certain points to run to. at the last turning point i have them run and not stop until they cross the line. they are both excited(and hot!!!) and we all stay together until the last 100yrds-then my son takes off and sprints to the finish!
he did it!
his first ever 5k!
i have never seen him more proud of himself,and i couldnt help but feel proud of him!the most he has ever ran before this point was 1 mile. and for him to finish,when he didnt think he could?priceless!!
talk about one happy mamma!
we stay at the line and cheer everyone else in,including daddy and baby M!
she finally went back in the stroller,lol!
i pour water on the kids heads,have them drink lots of water and refuel with all the free food post race!
chit chat with other runners and then awards!
i won a mug and a $100 gift certificate to the local runners gear store. SWEET! i have never won that big of a prize before!!
my kids were so happy for me,and my husband was proud of me for pushing through and "representing"!
all in all,this was one of the best days ever.
i have always dreamed of the day the whole family could go out and run a race,and it finally,finally happened!
words can describe!
ive rambled enough-for those still reading along-bless your hearts!
thanks for making it this far!



 my collection is growing!!!

Q&A part 1- HITT!

Ok,so maybe its just one question,and not enough for actual part 1 and 2,lol!
:D
Roxie-girl @ http://myinnerpinup.blogspot.com/
asks:
"Can you give me an example or two of your HIIT workouts? Thank you!"

no problem!i LOVE HIIT!!! ive said this before,but i will say it again,IMHO this is one of the best ways to help drop fat and still keep muscle.
this is also my trick in my back pocket (aside from plyos) when it comes to getting lean and detailed for shows.
SO
ive got 3 favorites.
TM HIIT: 1 minute sprints followed by 1 minute of running for a total of 30-45 minutes
warm up 5 minutes @ 6.5mph
sprint on the evens-ranging speeds from 9.0mph,to 12.0mph. run on the odds at speeds ranging from 7.0-8.0mph
sometimes i do a "ladder"where sprint #1 is @ 9.0mph,sprint #2 is @ 9.5mph,#3 is @ 10.0mph,#4 is at 10.5mph,#6 is @ 11.0, then i ladder down so that #7 is at 10.5,#8 is at 10,etc
once i get back to 9.0,i ladder back up but move it 1 increment at a time instead of half. i go from 9.0,to 10.0,to 11.0 then to 12mph.
other times i alternate between "fast" and "slow" sprints. "fast" is anywhere from 10.5-12.0mph and "slow" is between 9.0-10.5mph.
i try to get in 15-25 sprints in depending on the time frame i have.
when i do a "mini HIIT" the goal is 10 sprints...
always add a cool down in as well.

*2nd favorite version of HIIT,although some may argue,are 400 repeats
6-10 400m repeats with 400m run in between. not only effective at melting the fat,but great at helping with speed work in regards to racing.i aim for negative splits,meaning each 400 is faster than the last.

*3rd favorite-"triple threat" a great modified TM HIIT involving 3 different modes of cardio.
stepper,bike,elliptical
10-15 minutes each piece of equipment. 1 minute "on"/1 minute"off". i love this because it makes the time go by fast and this is a great alternative for the times i am unable to run,or if my body just needs a break from the TM!
so there it is,my favorite HIITs!
any more questions out there?
need more details?
ask away!

Thursday, July 28, 2011

gearing up!

gym time has been good so far this week-about to head out there here in a minute once the baby wakes up from nap....
easy miles today and tomorrow and then another 5k on Saturday!
lots of co-workers from my husbands work will be there SO i have to do considerably better than last race.
i wont settle for 2nd this time!
not sure if it will be a good or bad thing that the race starts at 7:30 PM considering tomorrows high will be pushing the 100 mark. factor in humidity and the heat index? lets just say i will hydrating myself very very well....

in other news,
"Operation Big Back" will officially commence at the 12 week mark. i am really excited to start this training! i LOVE working my back,and the new things i am adding in my program this prep will be awesome...
so stay tuned!

in other other news,
the Q&A is still open
and questions don't have to be fitness related...
ask away!

Tuesday, July 26, 2011

Q&A time!

Hiya! finally back at the gym today after taking yesterday day "off".
Sunday after the race i developed a massive headache,nausea and dry heaves...
i was miserable!
don't know if the heat/humidity got to me or if i just had a 12hr bug.either way I'm better now!

Blogger still wont let me comment on my own blog!!! SO figured i would answer Calee's question here,and while I'm at it,will open the floor to anyone else who has a question for me! i have been seeing a lot of Q&A's on blogs recently,so well,why not start one up?

Calee (http://caleecreer.blogspot.com/) asks:
"I am wondering how you keep such great definition all over while being a runner too. For me it's one or the other, when my miles start to go up I start looking soft. Do you only run shorter distances, do you supplement with anything in particular, etc.. What's the secret to running AND having muscles?"

great question!
i run both short distance (5k's,800's,400's) AND longer distances (12-18mile training runs,1/2marathons,etc) i average anywhere form 40-90miles a week,given the training plan..
i also incorporate HIIT training2-3x per week,which in my opinion is one of THE best ways to drop the fat,become defined and still preserve muscles!!
i don't supplement with anything other than protein powders during my off season from figure(i take a fat burner 5 weeks out before a show but never any other time)
and my secret for having definition and being able to run?
nutrition.
workout plan.
genetics.
during my off season, i switch from a 40/40/20 split,to a 50/30/20 split. this allows me to have more carbs throughout the day,thus feeding my muscles more fuel to be able to run further and faster.
i stick with complex carbs as my carb sources...sweet potato,brown rice,whole wheat pastas,breads,brown rice,rice cakes,etc,etc...and i always pair the complex carb with a lean protein (chicken,turkey,steak,etc)
processed foods are limited,as with sweet treats.. (i DO however have a cheat meal 1-2x per week!!!)

i still lift 6x a week,and still lift heavy at least 1x a week. i have the ability to gain muscle FAST,so i feel i am still able to hold on to muscle despite running so much.(during figure season i run between 70-90 miles a week)
so good nutrition (ie complex carbs,not simple,lots of water,not eating more calories than i burn on a daily basis,minimal sweets/cheats,etc)
workouts (lifting 6x a week each major muscle group 2x per week)
genetics (being able to gain muscle FAST,having an even ratio between fast/slow twitch muscle fibers-meaning I'm built for both speed and endurance *albeit I'm still working on speed over longer distances!*)
all come together for me to help stay somewhat defined. i don't always look like my stage pictures,btw!!
i wish i could stay that ripped all year long!
:D

so that's it my secret i guess,and what may help you find yours,is by simply keeping up with a nutrition/workout journal. also try incorporating HIIT more often. you will be surprised how quickly these types of workouts can not only help with speed work for running,but it will help bring definition out as well!
so as long as your eating well for your body and doing weight training,i do believe you will be able to have those muscles and still run! although it might be easier or harder for others,you can still have the best of both worlds!

sorry of i took a novel to explain that one!
So are there any more questions out there?
want to know more about me?
ask away!
(*disclaimer** do keep in mind that my family reads this blog-anything inapropiate will be dismissed!)

happy tuesdya yall!

Sunday, July 24, 2011

5k recap--good intentions

oh my,what a way to start the morning!
(81 degrees and 100% humidity)
6am and i was reeeeealy wanting to stay in bed. lack of sleep and the overcast weather was trying to hold me under the covers!
by 6:15 i dragged myself out of bed,sat down a while,got dressed,had a small bowl of cheerios and was off to the race by 6:50...
dang google and directions! got turned around a few times but eventually found my way by following the runners warming up along side the road.
7:20 i got there-i had 8 minutes to park,make my way to register and before i knew it,runners were making way to the start!
then the rain became a small down pour.yay! i love running in the rain!
i did a few sprints and striders with the high school kids and then it was go time...
small race maybe 300 or less,so i knew i needed to be top pack.
goal going into race:
progressive mile splits
faster than last race
top 3 overall female
i had very very good intentions to reach these goals...
so how it went down?

mile1: i start off trying to make sure i kept the top females in sight....i am in the back of the top pack and i start to count...i am 5th female at this point. i make a mental note of which people to keep sight of.
i am getting very winded. i feel like im in a sauna.i am drenched with sweat and rain. i dont like feeling like this first mile in,that's never a good sign.
i hit the 1 mile mark at 6:38.a little bit fast for what im used to here lately,which is a total ego crusher. this time used to be "slow"for me first mile in.
*sigh*

mile 2: i try to hold pace. i tell myself to make sure i reach the 2 mile mark by 13:30. i try to focus on closing gaps. an incredibly in shape older gentleman(umm,he had an 8-pack!!) is on my heels and im encouraging him to stay with me and use the down hills...
we run together for a while,he gets ahead of me for a minute,and then i catch him and pass...we play this game the rest of the race...
i hit the 2 mile mark at 13:40.
*slight mental boost-i may break 21 for this race!*

mile 3: lack of sleep,lack of hydration,lack of mental focus,lack of training,lack of acclimation to the humidity/heat.... have all caught up with me.
at this point in the race,i get "comfortable" with the idea that i am still 5th female. no other females have caught up to me-ive been running with the boys in the back of the top pack..and then suddenly,i find myself  at the top of the middle pack. the guys in front are getting further ahead,i hear people talking behind me..
oh great,here it comes...a pack of 4 people pass me including a female-i tell her great job and let her know she is #5...she literally laughed out loud and told me i had to be kidding-but i think that gave her an extra boost cause she took off!
me and abs guy are still back and forth.
we encourage eachother. both of us feeling ourselves slow down.
a lot.
with about 600yards left to go,another female passes me,i hear more girls talking behind me..abs guy passes me up,and any wind in my sails (what little that was left,if any) became deflated...
i hit mile 3 with a time of 21;37..
i try to focus on abs guy and 1/2mary girl in front of me-just wanting to close the gap,i knew i couldn't pass them up again.
good news is that i closed the gap within seconds.
bad news
i didnt hit my goals
finished with time of 22:17
(19 seconds slower than race race)
no progressive mile splits...
(more like regressive!!!)
i finished  8th female overall
(not top 3)
BUT i did get 2nd place in AG,so it wasn't all bad!
i DID have good intentions,
just not a good race!
but there is another race next weekend.
THAT will be my time for redemption!

NOW its onward to getting my groove back with running!
i HAVE to regain my speed!
still holding on to the hope of breaking 20minutes this year!!!

happy weekend yall!

Wednesday, July 20, 2011

nutella is EVIL!!!

yeah,so i have had to put down the spoon and walk away....
during prep i had to ban this from my house!
may have to do it again if i cant keep my face out of the stuff!!! LOL!!!!!

hate how TOM makes me feel incapable of will power at times when it comes to nutella....
and when my 5yr old wants me to make her a "chocolate sandwich" with it,
i think to myself "well, one spoonful wont hurt..."
HA!
this stuff is evil!!!
14.5 weeks out i can afford to have a few days like this---
but in 5 more weeks,it will be so game on for
"operation big back"
Melissa's goal is to win a pro show
gotta get a strong V
gotta get a bigger back....
:D
hope all are having a happy Wednesday!

Monday, July 18, 2011

giant sets and easy miles....

haven't done a workout like this in a while and it felt great!
45 minutes of (almost) non stop work.....
15 second rest between sets-
abs/bis/chest:
crushed it! 


4x15 reps of:
cable crossovers,
hi cable curls,
weighted crunchdowns

4x15
-press w Arnold twist,
rollout on ex bll,
hammer curls

4x15
pushups off ex ball,
pikes off ex ball, (combo'd theses two-did a push up,then slowly rolled up into a pike-ow!)
lateral curls

4x15
flys,
concentration curls,
up and overs...

then ended the workout with a light run
5 miles in 41:20 about a 8:15 pace.
felt really good and found a groove.
i forgot my ipod but actually ran better without it.
this may sound crazy,but up until about 5 months ago,i had never ran with an ipod before.
call me old school,call me electronically challenged.....
but some days its easier not to run with one,i can actually hear my thoughts in my head and really set back and listen to myself.....
kinda scary,i know!
:D

SORE!!!!

happy Monday yall!
first,just gotta say congrats to all those competed this weekend!
you rock!!!! and i totally have the bug again---i am trying to convince myself not to think about doing any other shows between now and the World Cup!,lol!

on a related note,this weekend i discovered a new mode of training.
my husband wanted me to humor him convinced me to try a little bit different approach to training my back....
so we rednecked a makeshift hammer and this is what i did.....

http://www.youtube.com/watch?v=m4DnOwOMBTg

talk about working your lats and obliques!!!!
and pretty much everything is sore....
its all good though!
i now have a few good exercises to add in my training regime....
and yes,total highland games inspired,(i foresee another athletic adventure headed my way?)
and yes not your typical figure training...
but I'm not your average figure gal either,so it only makes sense!

I'm eager to start making progress in many aspects of athletic capabilities over the course of the next 15 weeks...
hopefully i can get in some speed work this week-I'm really jonesing for a good 5k....
 and hopefully i can regain all the stamina and speed i have lost over the last 3 months....

here's to a great week and a great Monday!

Friday, July 15, 2011

good luck wishes!!!

just a quck shout out to Tenicia,Carleena,Ana and Nini as they prepare for figure/fitness comps this weekend!!!! (and also to team AFF!!!!!they are competing at the show i would have been..they are gonna represent!!!!)
I've been following along these gals and i am so proud of them and how amazing they are! I'm sure they will rock the stage!!!!
blogger is STILL not letting me comment on blogs.....wth????????????
a few times i can post under anonymous,and other times it wont let me.getting tired of it!
i have been keeping with everyone though!just cant comment!
anywhoo-in other news,i am 15 weeks out from the world cup!!!
sounds like alot of time,but its not!!!!
there are at least 8 road races between now and then,and a 10k the day after...
got in a 9 miler the other day and felt great!yay!!
in other news,my lil M has officially found her running legs!!!!!
we went to the park yesterday-it was her first time to be put down to explore.....and wow,she just took off,refusing to hold mommy's hand!!!!
:(
she is still so stinkin cute though!!!!
she is wanting to get into anything and everything!!
and so the fun begins!
happy Friday yall!~

Sunday, July 10, 2011

Reason # 333

this post has nothing to do about working out or running,but is WAY more awesome!
someone hit a major milestone
and i couldn't be more excited!
looks like i need to buy another pair of running shoes for this lil gal:



moments like these make it reason #333 i LOVE being a mom and am so thankful i am so blessed!
now once she realizes she can RUN and not walk....wow,then the REAL fun starts!
: D

Saturday, July 9, 2011

black and white...

yup,I'm still here!
still working out,
got in great tri/shoulder work today!
trying to ease back into running to build both speed and stamina
REALLY looking forward to some 5k's coming up!
one thing i was thinking about while running:

there are no gray areas when it comes to racing.
sure there are different training styles that can be argued,chip timing may be off,which can effect placings,etc,etc,but bottom line....
fastest runner wins.
its black and white.
subjective opinions do not determine the winner.
one of the MANY reasons i enjoy road races and running so much!!!
got a new pair of running shoes today and i really cant wait to start logging the miles again!!
happy weekend yall!
and GREAT JOB to all the ladies that competed at Team U this weekend!!!
YALL ROCK!!!!!!!

Thursday, July 7, 2011

long weekend ended yesterday...

so yeah i was out of the gym for 4 days over the 4th of July weekend and up until yesterday. my MIL was in town and my lil M was sick with ear infections.....(poor baby!!!!)
sleepless nights+lots of carbs= bloaty carbface,which translates into not feeling well and ready to get back in the groove!
it felt really nice to be back at the gym yesterday
and even though it was just a simple,light chest/tri day...just being back in the gym lifted my mood....
it was also nice to see the small circle of competitors get their last bit of the hard training out of the way in preparation for an upcoming show. it always amazes me to watch people go through such transformations,and of course it is always great to be able to talk to people about prep who are like-minded!

today I'm planning on hitting the gym.HARD.
looking forward to it and praying my body holds up. for the past couple of weeks,my joints/bones/muscles haven't been feeling 100%. I've been aching,sore and my muscles feel "tired",even though i have been "taking it easy"
hopefully those 4 days off will aid in some recovery!

oh,and in other news...
M took her first wobbly steps!!!
now granted,shes not walking on her own just yet,but I'm sure she will be SOON...
and once that happens....
wow,she we will be hell on wheels!!!
i cant believe how fast she is growing! someone tell her to slow down!!
:D