Category Archives: Posts

When Times Get TOUGH, the TOUGH Get Going


When things are going great, it’s easy to draw from the positive energy around you.  But when they aren’t…it’s an entirely different story.  You have to find the strength and the courage to continue doing what you know must be done to accomplish your goals and it’s not easy.  Some days you will wonder what on earth you were thinking when you set these goals.  Some days you will see an easier less complicated path and wonder if you should change your course.  The average person will quit the fight.  But you aren’t the average person.  You must remember your heart lead you to a dream, your mind mapped out your plan, and your body is your instrument.  You are stronger than you think and must find the positive energy you need within yourself.  Punch negative energy in the face to shut up the doubt, the questions, and insecurities.  This is how success is obtained.  So repeat after me, “I am a champion”.  Now get down to business, focus on what needs to be done today, and do everything in your power to BE the positive energy you need.  In doing so, you will make things great for yourself, and you may very well be the positive energy for someone else.

Losing is Part of the Game

At the Mid-Atlantic Classic Bodybuilding Show this weekend, I had several friends compete.  Although many didn’t place in the top 5 of their divisions, they are ALL winners in my eyes.  It takes a strong heart, a fierce mind, and tremendous dedication to even compete.  Walking on that stage is YOUR win.

This is a tough sport, and you aren’t always going to place high.  It is how you deal with defeat that will determine the outcome of your next competition. One of Two things will happen.  You will decide it was not as much fun or rewarding as you originally anticipated, and choose not to do it again.  Or you will decide you can’t wait until you can get on that stage again, a better version of yourself.

For those choosing the later, follow these simple steps…

1.  Let yourself be sad and disappointed.  But do it in private.  This is a very important step, you need to let yourself get all of the negative energy out.  We are only human.  For some this may be a good cry, for others it may be tearing a stuffed animal to shreds with a sharp knife.  Whatever it is for you, just do it…and then get over it.  Remember losing is part of the game.

2.  Lessons learned time.  What were the reasons for the loss? Lack of muscular development? To few carbs? Bad posing?  Make a list.  Look at pictures of those that did win.  What do they have that you didn’t.  A tighter booty? A better quad sweep? Broader shoulders?  Be subjective.

3.  Your list from step 2 is now your TO DO list.  Working on your physical weaknesses, while not neglecting your strengths.  Adjusting your diet.  Remember that changes do not happen over night, so make the game plan for the long term gains.  Have monthly goals broken down into weekly and then daily goals.

All those who have succeed in this sport, have also failed in this sport.  But real champions take something away from ALL experiences.    Happy Lifting.

Plan your Food…Even the Crazy Stuff

I recently met with a friend to help her with her nutrition.  And was blown away that her competition prep meals include nothing but tilapia and asparagus.  Don’t get me wrong, my prep includes those items, but it also includes a lot more different types of food.  Her post prep was a little more diverse, but not much.  And because she eats so restrictive, when she does eat crazy stuff she feels guilty.  She does 2 a day cardio.   She is eating below her BMR and then with the added cardio…she is getting way to few calories.  So her metabolism has slowed down to a snail pace.

You have to make sure that you are getting enough calories…and that your macros are balanced.  If you stay steady with these numbers, then when you are prepping for a show and reduce calories and/or increase your cardio, your body will respond. Otherwise, your body will fight you every step of the way.  Fat is not the enemy, fast food and processed food are.  Now one thing that I do to keep my sanity and enjoy my life…I plan everything.  Even my REFEED days (aka cheat days).  On those days, I eat whatever I want.  I don’t track it, I just let myself enjoy whatever it is I want.  If you stay on course all the other days, this one day will not wreck your progress.   

SO I want to drive home one point here.  When you plan your food (including refeed days)…even your refeed day can feel like a success after it’s all said and done.  Because you check it off the list of what you have planned.  

Enjoy your food, enjoy your refeeds, enjoy your life.   Happy bodybuilding.

Jr USA 2014 – My First National Show


My love affair with bodybuilding only gets more intense with each competition. I placed 3rd at my first national show, and I couldn’t be happier. With each day that has passed, I long to lift heavy, eat healthy, and grace the stage again. Nothing is more important than the support and love I receive each and everyday from my husband…who is the constant fire behind my goals.  image

I am in constant pursuit to make him proud.  After it is all said and done, as long as I am #1 in his eyes, I am a winner.


This is who he sees when he looks at me…imageimage     image

image He took these pictures of me after the show.


I love him more than words can describe. He works long and hard to support my dreams.  He takes me to the beach because he knows  the soothing sounds of the water brings me peace. He helps me to be a better person, not just a better bodybuilder.

If you want to grow…bigger muscles and a bigger heart, surround yourself with love. Happy lifting.

image    image

Fearless Instinct


Today’s bodybuilding inspiration for the day, comes courtesy of my sweet chihuahua, George.  Yesterday he got in a fight with a lab trying to protect me; and as we waited in the vet emergency room for the results of his X-rays, I struggled with possibly loosing him.  I sat there desperately looking for a lesson to learn from this awful situation.

Then last night while laying in bed, with him in my arms sleeping soundly, it came to me.

George knows know fear.  He does not take his 5 lb small size into consideration.  He thinks with his heart. 

He saw what he perceived as a threat to his master and without hesitation or thought, protected me; his most prized possession.  He paid no regard to the size difference between a lab and himself.  His fearless instinct kicked in and he did what he thought he had to do .

Why don’t we take on life like George?  Risking it all for what me love…not caring that our opponent is bigger, taller, or stronger than us.  Just knowing that our heart rules our mind.  If you have a big heart and believe in yourself…you can will into existence that which we seek.

So I will take George’s lead, I will apply his actions to my training.  

My fearless instinct will be silent no longer.  

I will know no fear.


I am glad you are feeling better George.  I love you…and thank you for your loyalty and inspiration.

“coming in last”

It’s ok.  I’ve been there.  And I am sure I will be there again.  The first triathlon I did, I came in almost dead last in the swim portion among all the competitors, male and female, young and old.  At the Arnold Amateur, I came in 31st among 34 competitors.  It was not a good feeling, but it was a feeling I embraced.  

After getting out of the water at that first triathlon, I was so disappointed in myself I could not think straight.  I got on my bike and rode like my life depended on it,  and then when I hit the road for my run, I ran the whole run not even paying mind to the physical pain I was experiencing.  In the end I was one of the fasted bikes and runs in the women’s division, and over all was pleased with my performance.  Vowing to improve my swim.  In June, I will do another tri, and you can bet I am practicing on my swim.  

After leaving the Arnold Amateur stage, I thought of all the mistakes I had made.  All the things I didn’t do right. And all the ways I would never let myself be so unprepared again.  When we returned home after that trip, I looked to see when there was another competition, and started planning my workouts, my eating schedule, and my posing practice.  I will be doing the North Carolina States and the Charlotte Cup this month.

You can do one of two things when you come in last…one you can quit. You can say, well maybe this just isn’t for me, maybe I should pick another hobby, maybe I don’t ever want to feel like a loser again.  Or you can say, I am ready to honestly look at myself, my physique…my performance…my weaknesses, and improve them.  You can say that you are the under dog that will come out on top at the end of the movie, because you have heart…you have dedication…you have desire.  You have the raw fire, that instead of scares you, fuels you to be a greater version of yourself.

So don’t ever let “coming in last” keep you last.  

Be the last to leave the gym.

Be the last to quit.

Be the last to give up on yourself.

Be the last one standing.