2007 Mr Olympia

1. Jay Culter

2. Victor Martinez

3. Dexter Jackson

4. Ronnie Coleman

5. Dennis Wolf

6. Melvin Anthony

2007 Ms Figure Olympia

1. Jenny Lynn

2. Gina Aliotti

3. Sonia Adcock

4. Jennifer Gates

5. Amanda Savell

6. Amber Littlejohn

2007 Ms Olympia

1. Iris Kyle

2. Dayana Cadeau

3. Yaxeni Oriquen-Garcia

4. Lisa Aukland

5. Heather Policky-Armbrust

6. Betty Pariso

2007 Ms Fitness Olympia

1. Adela Garcia

2. Kim Klein

3. Jen Hendershott

4. Tanji Johnson

5. Tracy Greenwood

6. Julie Palmer

2007 Olympia Weekend Begins

Monica Brant-Peckham IFBB Pro Figure

&

Jenny Lynn IFBB Pro Figure

Who's going?

2008 INBA ADF Titles

It's here! It's here! I'm obviously not competing today but still I have the butterflies in my stomach. LOL!! We have a friend of ours who's staying with us who's competing and I'm so very excited for him. He's in great condition this morning. :o)

I'll be taking heaps of photos this evening, so hopefully when we get home at some ungodly hour I'll feel motivated enough to post some up. We'll have to see I guess. In the mean time, have a great day! ;o)

What are the odds?

The only time probability matters is when you have no influence or control over the situation, such as in the random roll of dice or the spin of a roulette wheel. For everything else, it's not the odds that make the real difference; it's what you actually do.

What are the odds of succeeding in a particular profession given your background? What are the odds contracting a particular disease?

Actually, for things like these the odds are really meaningless. Any specific outcome depends on your individual situation and on what you choose to do about it.

Those who make the commitment to succeed, and do whatever is necessary, will reach success regardless of what the odds might say. Those who depend solely on the odds to keep them in good health, and don't do anything about it themselves, will not have very good health.

Instead of pursuing things that will merely improve your chances of success, go directly toward the success itself. Keep in mind that the specific results you get are based on your own thoughts and actions, not on the statistical averages.

Rather than letting the odds give you a false sense of confidence or a wall of unwarranted fear, focus on the things you can actually control. Take full responsibility for your own outcomes, and you'll end up going precisely where you choose to go.

-- Ralph Marston

Motivational Poster of the Day

Me Today

Here's a quick photo taken today in between sets at the gym. I'm still carrying a little to much body fat for my liking but I'm doing everything possible and that's all I can ask of myself. :o)

However I am happy with the thickness I've aquired through my weight training in the uppper body. Slow and steady wins the race so hopefully stripping down over a longer period of time will prevent me losing any of my gains. :o)

Quote of the Day

"It's not the size of the dog in the fight,
but the size of the fight in the dog."

-- Archie Griffen, two-time Heisman winner ( 5ft 9)

2008 Whatever It Takes!

I can't stress enough how important it is to be organised and have good time management. Otherwise how can you expect to achieve everything you want in a single day? So here's what an average day looks like for me:

0600: Rise'n'Shine
0700: Ride 5km To Work
0730: Breakfast
0800: Weight Training
0900: Post-Training Shake
1200: Lunch
1500: Fruit & Nuts
1630: Ride 5km Back Home
1800: Dinner
2100: Bedtime Shake
2200: Lights Out

Now of course you also need to be flexible because we all know how easily things can go pear shape so to speak. LOL!! That's something I've had to learn to come to terms with because in the very beginning I was very black and white. There was no grey.

So tell me what does your daily routine look like?

Motivational Poster of the Day

Penny for my thoughts....

Good Morning..........It's 0730h, I've already drank a 750ml bottle of water, taken my morning supplements, ridden 5km into work, enjoyed a delicious bowl of porridge, changed into my uniform now I'm ready to take on the day. How's that for organisation and enthusiasm. LOL!!

I've been giving some serious thought towards the next year leading up to my first competition and how I'm going to go about it. It's not like I can just do what I've done in the past since being diagnosed with PCOS. It's kind of like going back to the drawing board and coming up with a new plan of attack so to speak. Of which I really don't mind as it'll be different so my body should respond accordingly. Initially what I'm going to do is have five days where I will eat consistantly clean and then two days of flexibility to enjoy sometimes foods. Then as the competition draws closer I'll decide when to cut back to six days consistently clean one day sometimes food. This will pretty much be my nutrition lifestyle. I still plan on only competing in every second year so that I can make more significant gains in the year I don't compete. Instead of viewing it as I originally did and a year off I now view it as just a longer period of time before competing again. How I view things and even the terminology I use now has made a huge impact on my in a positive manner. For example: Cheat Food => Sometimes Food, Cheat Day => Food Flexibility, Comp Food => Everyday Food & Competition Diet => Nutrition Lifestyle. Like anything in life, it's how you look at it. If you see something as a negative it will be a negative or if you see something as a positive it will be a positive. It's all about choice and I chose positive. This is my life, this is my choice, that's why I've changed all the negative terminology into positive terminology.

I now know that it's in my health's best interest to stay within 3kg of my competition weight which of course will change each competition year. So instead of waiting until 12 weeks out to cut back dramatically and increase training intensity it makes more sense for me to do it over longer periods of time. That's why I'm starting this week for a competition a year away. Slow and steady wins the race. Other benefits other than my health is that there isn't that extreme of all or nothing that us competitors have gone through. With that follow's the potential unhealthy eating habits of which I'm happy to say I'm moving further and further away from now. I'm not there yet but I'm a sight better then I was at the beginning of this year. There's no right or wrong way when it comes to this sport. You simply have to take everything about yourself in consideration, not be afraid to experiment with your nutrition and training and find what works for you. Yes it is time consuming but certainly not difficult.

Miss Rae emailed me yesterday to organise to catch up when she's down here the day after the INBA Nationals. We're going to meet at Amello, St. Kilda. It's a contemporary bar and restaurant situated right across the road from St. Kilda Beach with a great menu. I'll make my choice prior to arriving there, that way I won't get tempted by the other patrons and what they're eating and/or the wonderful aromas. Don't get me wrong, I'll enjoy a meal of choice but it'll be one that's in my health's best interest that's all. I mean, I don't need to go overboard. It's only food after all and there's no immediate shortage of it. LOL!! Jacqui Louder my wonderful Sports Psychologist would say to me "what is your choice going to cost you". She's got a very good point. If I over indulge what is it going to cost me well that's easy. It'll cost me calories = body fat = self-esteem issues = non-beneficial behaviours. It's just not worth all of that trouble and stress.

Since I was promoted, with that also means I have to do online training as well as an out of location course in the new year. I don't have students this week so the plan is to complete my online training component. So on that note, I'm out of here. Have a great day and don't forget to smile everyone. :o)

Look what I found....

http://eatcleandiet.blogspot.com/

Bodybuilding Photo of the Day

Feel better for $10

If you want to feel better then this method of self massage will help to break up all your muscle adhesions aiding your muscle recovery, growth and flexibility then this is the article for you: http://www.t-nation.com/readArticle.do?id=475832

Figure Photo of the Day

Chest, Shoulders & Abs

This morning's weight training was a real doozy. It was chest, shoulder and abs. :o)

2 x 5/4/3 Incline Smith Machine
2 x 5/4/3 Incline Dumbbell Pres
1 x 5/4/3 Pec Deck
2 x 5/4/3 Front Raise
1 x Max Drop Set Exercise Ball Ab Crunch

I don't include my weights because I don't believe they're important anymore. It isn't about chasing the weight and to see who can lift what, it's about good technique and form. As long as you can feel the exercise working in the muscle and you're putting in 100% that's all you can ask of yourself. :o)

Three sleeps until the INBA ADF Bodybuilding & Figure Titles. Can you guess that I'm excited? LOL!! We have a competitor staying with us and another competitor to help once we get there, so although we're not competing we're still busy busy busy. And the piece da la'resistance is presenting trophies to the winners of our divisions of which I hope to get photos of. It's a fun competition which I absolutely love and can't wait to get back up there next year. 12 months and counting! ;o)

Quote of the Day

"You have no control over what the other guy does.
You only have control over what you do."

-- A J Kitt

Excuse-ology; the Science of Excuse Making.

When it comes to excuses, I've heard them all.
And made up a few of my own too.

In fact, I am a fully-qualified Excuse-ologist.
Excuse-ology (the study of excuse making) is a fascinating but little-known science.
Okay, I developed it.
And graduated in it from the University of Harper.
I keep that qualification low-key and don't put it on my business card for reasons which will become apparent.

In the course of my work, I have spent time with more excuse-makers than most and I have studied them closely.
They are a curious breed.
They are usually members of the 'I'm-continually-not-doing-stuff-for-a-very-legitimate-sounding-reason' fraternity.

If there's a way to delay something, avoid responsibility or to ignore an important issue altogether, they'll find it.
And while they typically like the sound of their own voice, they don't want to be studied too closely.
Or contradicted.
Or questioned.

However, I have had little choice but to study them, as they have constantly made their way into my laboratory.

Interestingly, many of them have their own PhD.
In bullshit.
And numerous under-grad degrees in anger, delusion, blame, denial, pessimism and procrastination.

They are also often graduates of the "but you don't understand my life" School of Self-Pity.

When they're not speaking they can be hard to identify in a crowd... because outwardly they look like any regular member of the species; two arms, a couple of legs, a head and some hair.
Seemingly normal.

It's only when they open their mouth that they identify themselves and bring themselves undone.
They have what's known clinically as 'excuse-itis'.
And colloquially as linguistic diarrhoea.

If you are unlucky enough to spend any length of time with individuals suffering from the condition (excuse-itis) you would be well advised to either (1) carry a shovel or (2) stand well back when conversing... lest you drown in the constant stream of crap that is most likely to come out of their mouth.

Unlike sufferers of other conditions, many people with excuse-itis won't even acknowledge that they have it as they often also suffer from another interesting but lesser known social disease: head-up-my-own-butt-itis... (H.U.M.O.B).
HUMOB renders sufferers incapable of taking advice, direction or constructive feedback.

And is most prevalent amongst politicians.

Even though a very effective treatment (a topical cream to be rubbed on the head of patients) was developed in the late seventies, unfortunately it proved to make little impact as:
1) Most sufferers wouldn't acknowledge that they needed treatment and
2) They always found an excuse to avoid using the medication.

The cream (Excusinator 4000) was subsequently withdrawn from the market in the early eighties and tragically, the condition continued to proliferate.

However, there has been some anecdotal evidence to suggest that Excusinator 4000 is still available today on the black market and numerous stories of frustrated wives smearing it on their excuse-making husbands as they sleep, abound.

Today excuse-itis is one of the largest threats and most debilitating conditions to not only global health, but humanity as a whole.

It affects:

Our health... "both my parents are big-boned also; it's genetic.."... "It's the healthiest thing I could find..."

Our fitness... "I'm pretty sure it's a hamstring strain... I'll need a few weeks off"

Friendships... "I would have helped you out but I honestly didn't have the time.."
Families... "I would play with the kids but I think I'm still contagious ...."

Careers... "I would have been here on time but I got robbed in the car park.."

International relations... "They fired at us first..."

Well , there you have it; a quick overview of a very debilitating condition.

Excuse-itis.... it's insidious, it's rampant, it's ruining lives an it may even be contagious, so be careful who you mix with.

And if by some chance you do contract it.. get yerself some of that black market Excusinator 4000 and apply liberally...

Written by Craig Harper

2008 Whatever It Takes!

Water
0600-0700hrs: 750ml
0800-0900hrs: 750ml
0900-1200hrs: 750ml
1200-1500hrs: 750ml
1800-2100hrs: 750ml

Here's what an average working day water consumption looks like for me. I drink one bottle in the hour that I'm home in the morning before I ride into work. Then another whilst I'm training at the gym, this is a very important time to rehydrate. Then the third is between gym and lunch. I start slowing down my intake because I'm less active in the afternoons so I only drink one between lunch and when I ride back home. And then last but not least I drink my last one at home during the course of my evening. I like to finish it early so I'm not getting up in the middle of the night to go to the bathroom. :o)

On weekends I usually drink one to two less bottles as I'm not as physically active so therefore don't need to rehydrate as much. That and an excessive water consumption can put unnecessary stress on my kidneys which I certainly don't need. That's why I'm always vigilant not to over do things. :o)

Dearest Mummy

I know how often I took you for granted
when I was growing up.
I always assumed you'd be there
when I needed you....
and you always were.

But I never really thought about what that meant
till I got older and began to realise
how often your time and energy were devoted to me.
So now, for all the times I didn't say it before,
thank you, Mum.... I love you so very much!

-- Author Unknown

Motivational Poster of the Day

2008 Whatever It Takes!

It's 12 months out this week until I compete again so here's what my supplement plan is going to look like once I'm finished with my elimination diet. The picture above is of my supplement container for home which stores a week's worth of supplements and I have a smaller one at work for my lunchtime supplements. Like I always say, it's pays to be organised in this sport. :o)

0600hrs
3 X Branch Chain Amino Acids (BCAA - Leucine, Isoleucine & Valine)
3 x Fish Oil
1 x Glucosamine
1 x Evening Primrose Oil
1 x Multi-vitamin
2 x Dialene 4 (fat burner and a new product I'm trying)
1 x Se7en (new product I'm trying)

1200hrs
3 X Branch Chain Amino Acids (BCAA - Leucine, Isoleucine & Valine)
3 x Fish Oil
1 x Glucosamine
1 x Evening Primrose Oil
2 x Dialene 4 (fat burner and a new product I'm trying)

1800hrs
3 X Branch Chain Amino Acids (BCAA - Leucine, Isoleucine & Valine)
3 x Fish Oil
1 x Glucosamine
1 x Evening Primrose Oil
1 X Vitamin C
1 x Se7en (new product I'm trying)

Quote of the Day

"Sweat plus sacrifice equals success."

-- Charlie Finley

Figure Photo of the Day

Squats

Squats have always been an exercise I enjoyed but I was never 100% satisfied with them. The reason being was I couldn't achieve the depth that I wanted until recently that is. Since I started being trained and training with my husband he's changed everything in that respect. It was back to the drawing board for me and start from scratch. :o)

I was able to squat quite reasonable weight but I failed to get the desired depth to maximise my squat benefits. So what he did was take all the weight away so I just started with the 20kg Bar. # 1 focus was my technique and form, first the shoes had to come of so I had flat feet on the ground for better stabilisation. Then secondly was concentrating on form to ensure I was doing is right for my physique to prevent an injury. And last but certainly not least, was working on building my confidence in that I wasn't going to hurt myself or even get squashed. LOL!! :o)

Slowly but surely my husband has worked tediously with me and my new found love and confidence for this exercise is incredible to say the least. Each week I increased the weight little by little and now I'm finding those increases easily achieved and then some. Taking a step backwards so that I could move forward in leaps and bounds has been one of the best things for me. My confidence and love for this exercise is second to none now. I can't wait for leg day next week. Bring it! :o)

It also reminded me of another mind over matter instance that happened last year. I'd loaded up the hack squat, jumped on and started pumping out the reps but found it difficult on this particular morning but carried on none the less. I just put it down to "comp prep" and feeling the effects more so that day. Once I'd finished I'd started unstacking the weights when out of the corner of my eye I noticed there was more weight on the rear of the machine that someone had obviously left on the day before. Little did I realise that I had an additional 20kgs stacked on top of my weight. So what this proved to me that it's all mind of matter and you don't have to be physically strong to achieve you just have to be psychologically strong or at least believe in yourself. :o)

Believing in yourself and your capabilities and you too can ACHIEVE ANYTHING!

Every little step counts

A staircase composed of very small steps can reach just as high as a staircase made of large steps, and the climb is much more manageable. Every little step counts.

Doing just a little is infinitely more rewarding than doing nothing. And just a little can quickly lead to just a little more.

Five minutes a day adds up to two and a half hours a month, and thirty hours over the course of a year. If you spend those five minutes each day making minor improvements, they can steadily bring about major accomplishments.

Offer one small gesture of kindness each day and multiply it over the course of a lifetime. You'll find your world filled with rich, rewarding and genuine relationships.

Every little step counts, because the little steps are usually the ones that actually get taken. There's virtually no risk, and yet the rewards, over time, can be enormous.

What one little step would make life better for you this very day? Get in the habit of taking small positive steps, and you'll create big, lasting success.

-- Ralph Marston

Bodybuilders Porn

That's right, that's what myself and my husband call our cook books and or cooking shows. Because when we're getting ready to compete we live our cravings through these resources. LOL!! I know, we're crazy! So on that note, I'm jumping into bed with my new book. Night again. :o)

My daily ramblings LOL!!

I'm sitting here at my desk trying to think of what to blog about today and nothing in particular comes to mind, so instead I'll just ramble on until something inspiring comes to mind. :o)

I've already started compiling information to blog next week at my twelve months out mark. You'll see my supplements, nutrition, weight and cardio training so that you can all follow my progress. Team Halsall is becoming a finely oiled running machine and we're still doing everything by ourselves. Of course we research everything i