 |
 |
 |
 |
 |
 |
 |
Health & Fitness
Nutrition
I have tried every kind of diet or diet philosophy that people have told me about, but nothing beats getting to know your own body's needs. I am still learning how my body reacts to certain foods; however, my primary starting point is the good old fashioned Food Pyramid. I start my day with my allotted servings for each food group in mind, which is the least amount. Depending on how I feel, I will add servings to a particular food group. I try not to take away from any food groups so that I make sure to have a well balanced diet. Please keep in mind that I am still learning about my body's needs and I am not a doctor or registered nutritionist! When I am trying to diet down for a photo shoot or a competition, I gradually wean myself off of complex carbohydrates and starches. Examples are breads, pasta, corn, potatoes, rice and sweets. I try very hard not to eat a lot of sweets, but sometimes I can't resist! Will power is something that I really need to work on! Also when I diet down, I replace my complex carbs with simple carbs and extra protein such as broccoli, asparagus, peanuts and chicken.
In addition to natural food, I also use protein supplements. Immediately following my weight training I will drink a protein shake consisting of protein powder that helps to build lean muscle and 2% milk.
I try to eat when I get hungry and not eat a lot at one sitting. I have read that you should not eat more than 500 calories at one sitting, and the "…best energy-Boosting, Fat-Fighting snacks…are under 300 calories…" (Low-Fat Living by Robert K. Cooper with Leslie L. Cooper). I try to keep all of my meals under 300 calories. I also try to drink 96 oz. of water a day, but it has been very hard for me to consume this much water and I usually only get in about 84 oz. I have set this as one of my goals to achieve by June, 2002.
Remember, it only takes 28 days to form a habit!!! Good Luck!
Source: USDA and DHHS
Fitness
Date______
1. Back
· Lats (wide and close pull-downs, wide grip pull ups)
· Rows (1 arm dumbell, seated cable)
· Lower (trunk extensions, straight line on elbows and knees)
2. Shoulders
· Upright Rows
· Front Raises
· Lateral Raises
· Postural Raises
3. Biceps
· Standing Alternating Curls
· Hammer Curls
· Reverse Barbell Curls (crooked bar)
· Pull ups
4. Glutes
· Walking Lunges w/ weights
· Glute Machine
· Floor Glute Exercises (3 @ 45 seconds ea.)
5. Calves
· 25 Calf raises w/ toes facing forward, repeat with toes facing outward,
repeat with toes facing inward (2 sets)
6. Abs
7. 1 hour Cardio
8. 1 hour Routine Practice
Work out #2
Date _____
1. Chest
· Barbell Bench Press
· Incline Dumbell Bench Press
· Press Machine
· Pec Machine
· Push-ups (military, triangle, feet elevated, trick, partner*)
2. Triceps
· Dips
· Close Grip Bench Press
· Tricep kick-back
· Rope push downs
3. Quads / Hamstrings
· Walking Lunges w/o weights
· Step-ups
· Leg Extensions
· Seated Curls / Hamstring Machine
· Straight Leg Dead Lifts
· Good Mornings
4. Inner and Outer Thigh
· Adduction Machine
· Abduction Machine
5. Calves
· Machine
6. Abs
7. 1 hour Cardio
8. 1 hour Routine Practice
*In order to do partner push-ups, you need 2 or more people to participate. The first person starts doing her/his first set of 10 push-ups while their partner rests. When the first person finishes their set, they rest while their partner completes their first set of 10 push-ups. This pattern will continue as follows: 9, 8, 7…until both partners/groups have reached 0 push-ups. When there are more than 2 people performing this exercise it is best to only use two groups so the rest time in between sets is not too long.
I have listed my pre-competition work out. Since I was not in the kind of shape that I would have liked to be in for a competition, my workouts were very crammed in order to get everything in in time for the big day! I would alternate the two workouts for 5-6 days out of the week for the 3 months I was training seriously. For each muscle group, I would choose 2 exercises from my list and lift medium to heavy weight for 2 sets of 12. When I lifted heavy weights, I sometimes only made 6-8 reps before my muscles were fatigued.
I will be adjusting my work out for the off season and then again prior to my next competition. Please check back for updates!!
Competitive Edge
With one competition under my belt, I attended Fitness Universe weekend June 22nd - 25th. It was a great experience and I met so many wonderful new people and met up with my fitness buddy, Tiffany Rae! Although my scores were a disappointment, I gained a lot of valuable experience and insight into the fitness industry. Going into the competition, I knew that I was not 100% and unfortunately it showed on stage. It was the "push" I needed to get me back into the swing of things and I look forward to next season with much anticipation and enthusiasm. You can read more about my experience at http://bodybuilding.com/fun/simone.htm, and please feel free to e-mail me with any questions.
Back to the Stage
With my 22 month old in the stands to cheer me on, I took the stage for the first time in three years. On May 27th, 2005 I attended the Pittsburgh Fitness Universe Pageant. With a fall out of my back hand spring, back tuck combo, I placed 4th in the Fitness round, and went on to place 3rd in the Physique round, leaving me with a 4th Overall finish.
