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This Week in Training {Competition Prep}

August 13, 2013 By Heather Blackmon

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Well, I’ve officially survived my first week of training for my bikini competition in October! Okay, I’m being dramatic, it really wasn’t bad. I gave you a peak at my current diet last Wednesday and today I’ll share a bit about my workouts. I also have some inspiration for you at the bottom of this post, in case you don’t care about my workouts & want to skip down there now. No hard feelings! 🙂

This Week in Competition Prep Training

Workout Plan

Since I’m working with my coach (Ashley) for both nutrition & workouts, both are coordinated together. I have a 5 day rotation, with 4 days of cardio + strength and 1 day of rest. On day 6, I start over again. Make sense?

Most workouts have taken about 1hr 20 minutes – with an hour devoted to strength training & 20 minutes of cardio. The cardio is ideally done immediately after the strength workouts, although that doesn’t always work out (it’s not required). I continue to use the JEFIT app on my phone to track my workouts. Here’s an overview of my workouts last week:

  • Monday – Legs + Running
  • Tuesday – Shoulders + Running
  • Wednesday – Legs/Arms + Running
  • Thursday – Circuits + Elliptical
  • Friday – Off!
  • Saturday – Legs + Running
  • Sunday – Shoulders + Running

Competition Prep Week 1

Ashley’s style is completely different from the LiveFit Trainer program, which makes it even more fun. I love switching things up! I’m doing mostly high repetition work at this point, but that does NOT mean easy. I’m really focusing on form and I am dead by the end of each session.

One of the toughest sets on the schedule for today is called “run the rack”. Basically you start with six reps at a heavy weight, immediately moving to the weight below for another six, then the weight below for another six…continue for a total of six drops. Now repeat that 4 times. 🙂

It’s GOOD pain!

Posing Practice

I also went to my first posing practice on Sunday! When Ashley originally asked me I said “No! I’m not ready to walk around in a bikini in front of everyone yet!” Thankfully, you don’t have to do that until much closer to competition time, so I experienced my first session in the comfort of my Ellie capris & a T-shirt.

It was still intimidating to learn to walk the runway and practice posing in a room of so many talented women (several of them competing at WBFF Worlds in a few weeks). I had no idea what I was doing at the start, but felt like I had a good foundation to practice from when I left. Everyone was really nice and encouraging, so I actually had fun!

No photos yet guys, but eventually!

Inspiration for Your Week

Let’s try something a little different to close my training recap post today – some inspirational quotes! You may have already seen these on my Facebook page, but I love finding inspirational quotes to help motivate me throughout the week.

Once You Choose Hope, Anything's Possible

Go Confidently in the Direction of your Dreams

I have set these as my desktop wallpaper on my work computer, they rotate through every few hours. If you enjoy these, feel free to pin & share!

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Questions for you:

  • What’s your favorite exercise right now?
  • Share an inspirational quote with me!

Filed Under: Nutrition, Strength Tagged With: bikini competition, competition prep, Fitness, npc, weekly training

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
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#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
In the past week, have you... 🔆 Stopped to watc In the past week, have you...
🔆 Stopped to watch the sunset
🙏 Told a friend how much they mean to you
💪 Taken time to move your body
 💤 Gone to bed early or taken a nap
📚 Turned off the TV and read a book

Share your number (1-5) in the comments. ⬇️

And if your total is less than 5, I invite you to give one you've missed a try this weekend!! 
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#vaillive #practiceyoga #vail #vaillife #vailcolorado #goodvibes #happymindhappylife #thisisyoga #vailvalley #yogaliving #beachvibes #lovethelifeyoulive #adventureraised #outdoorsygals #wanderfolk #ipreview via @preview.app
Which quote is more how you feel about yoga today? Which quote is more how you feel about yoga today? ⬇️

A - “Yoga is the perfect opportunity to be curious about who you are.” —Jason Crandell

B - “Sometimes in yoga I feel like a graceful swan. Other times I feel like a baby giraffe trying to use its legs.” Anonymous

I've definately felt both of these at different times. 😜

No matter what your answer, if you're in the Vail Valley - come practice with me!

I'm back to my normal schedule this week with 2 chances to flow every Thursday:
✨ 12pm Gravity Haus (Vail)
✨ 5:30pm Vitality Collective (Eagle)
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#vail #vaillife #vailcolorado #vaillive #coloradoyoga #yogateacher #feeltheyogahigh #myyogalife #letyourlightshine #letyourpranaflow #practiceyoga #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
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