When I met first met Kate she was already, by anyone’s standards, in good shape. She told me she was interested in entering a fitness "bikini" competition. Though she is a competitive rower and avid fitness enthusiast, the physique of a fitness competitor is very different and would require many hours in the gym. Before I could finish explaining what would be involved with the rigorous training and dieting, she wanted to to know when she could start. It was that drive and attitude that would keep her hitting her goals. We are working on competition number three now, refining her body as we go. As much as she likes winning, she takes even more pride in hitting her own goals and the reinforcement of knowing that she can achieve whatever she sets her mind to. That confidence will benefit her in all areas of her life! Go Kate - You've got this!!
We are one month into Belle's training and I couldn't be happier with her results. She wanted to train for a competition to push herself to not only get in the best shape possible, but also as an overall confidence boost. She told me her abs would be her challenge because that is where she carries her weight, but I wasn't concerned. She is committed and they don't come more enthusiastic than Belle. I refer to her as the gym cheerleader :) Now, I am not saying there haven't been a few moments when a pep talk was needed, but she is a champ and the pictures say it all. I can't wait to see her progress over the next two months.
I waited a little over a week to write a roundup post about Nicole's competition. I wanted to provide not only details on the event but what happened afterwards .
As most of you saw on social media the competition was great. Nicole ended up winning 1st in her age division and 3rd in overall. Not too shabby for her first competition :) I couldn't have been more proud of her hard work and commitment and it was so nice to see all of the support she received from everyone. I have to say our Flywheel Family is definitely there for you when you need them!!
After Nicole received her trophies, ate her lemon bars and drank some wine, among other things, the "postpartum" depression hit. It sounds strange that anyone would feel that way especially after a successful show but it happens to most competitors. Instead of being able to relax and chow down, you feel lost without the structure and focus. Now don't get me wrong with time you get back to feeling normal but it is an often unexpected part of the process.
After a few "what do I eat today " texts from Nicole. I realized she was hooked.. It took all of one day for her to decide she wants to go at it again. Not only her but Kate Lahl and Belle Piansay will be training with me for upcoming competitions. Sooo....here we go again! The more the merrier stay tuned.
Nicole: One week from today !!! It's almost here I have taken my mom stomach from skinny to strong and my stretch marks from loose to strong and in love!!!! My body is my temple. I will never go back to being just skinny!! Health is a powerful thing ! I highly suggest if your thinking about changing your eating and exercise lifestyle do it, but do it for you and you only!!!!!! My foundation has 6 days left to bake and looking forward to every min!!!
#healthylife #tears #sweat#motivation#loveyourself
Colette: Nicole is down to the final week. It's been interesting getting her lean while not letting her get too thin. Ahh we should all have such problems :) Her area of concern has always been abs and they have completely transformed. She has been on point with both diet and exercise, not easy with the crazy schedule she has! Workouts have changed up for the final week and the last of the diet changes are underway. She knows exactly what she has to do for the next few days and to stay calm and focus on show day. Maybe dream about the post show lemon bars I'll be bringing for her. I'll post video and photos from the show. It is this Saturday in Petaluma. If you are interested in going I included the poster below. I prefer to attend the prejudging but you can go to either the prejudging or main show or both.
Petaluma Veterans Building
Prejudging: 12 pm
Main Show: 5 pm
1094 Petaluma Blvd South
Petaluma, CA 94952
Questions? - Call: 951-734-3900
Nicole: Suit is ordered👙👙😁 26 days away!!! Body is progressing!!! Once again Colette Marcinkowski Kuhnsman kicked my booty this am!!! This is not easy but if you are dedicated and want a challenge you should definitely do this!! I have learned things about myself I never would have learned. I have gained new relationships and got rid of bad relationships! You really find out who's your rock during something like this !!! Feeling happy, motivated and scared, and will keep on kicking ass. This is a new lifestyle!!
Couldn't sleep💤💤💤 4 weeks away from stepping foot on stage under hundreds of lights💪🏼👙💪🏼👙my nerves are getting to me!!😝😝😝guess I have to work them off!
Nicole: What an amazing day spent watching hundreds of men and women step foot on stage in the smallest amounts of clothing to show off all their hard work!!! This by far has to be the most challenging thing any human could possibly take on,between diet, exercise, tears, mood swings, body changes and figuring out what suit you should sport under all those bright lights!
August 6th only four weeks away .........Bring it on 👙👙👙👙👙👙👙👙👙👙 Thank you Colette for taking me through this journey 😘😘😘
Colette: Nicole Is doing great. She started posing practice two weeks ago and is getting used to the moves and the high heels :) Took her to another clients show so she could start to get comfortable. Shows tend to be very motivating. She is ready for another diet adjustment. Due to her naturally high metabolism she gets more calories than most competitors would at this stage. My focus is to keep muscle on her and make sure she feels good and stays healthy! As you saw above she just ordered her suit. Now to schedule makeup and tanning. Then food, weights, sleep, repeat!!
Colette: Got Nicole and Kate in for Bikini Posing Practice with Stella. Kate's show is this weekend so she is doing a final run through while Nicole is having her first practice. Now it's getting real! They are going to have muscles that are sore that they didn't even know existed. Standing still with all your muscles tight and sucked in is much more challenging then it looks if done correctly :)
Nicole: Nervous but it definitely made me excited for the final result of my new body !!! Looking forward to bringing out a spicy Diva on stage and I will definitely be all smiles that day!!!!!😘👙
Colette: Nicole has been doing great! She even got a calorie bump this week due to that metabolism firing up!! In a routine now just focused on putting on some more muscle. Stay tuned :)
Nicole: Day 16!!!! As I type this I have been climbing stairs for 40 min!!! I have to say the past couple of days have been challenging. My body is feeling a little tired, in fact last night after I thought I was seeing stars.... Colette modified my meal plan and added in a couple more pre/post workout snacks! Whoop whoop, I get to eat bananas?!!! Lovelies who are following my journey 😊 Anything you want to accomplish you can......more pain (the right kind that is) more gain!!! I'm going to post some progress photos this weekend!!! All I know is patience is a must when you train!!
Nicole: Day 14!!!! Bright and early booty day👙👙👙👙👙💪🏻💪🏻💪🏻
Nicole: Day 13..... Feeling happy healthy and motivated!!!! This little mamma is 13 days closer to putting on that two piece suit and stepping out on stage!!!!
Colette: We are at day 12. Nicole had to face one of the toughest challenges when training. No, I'm not talking about in the gym. I am referring to socializing when training. The first time out is always the most difficult. This is where temptation is at it's highest . Everyone is having a cocktail or hors d'oeuvres. In this case we were at a birthday celebration so it can be difficult when you feel like you are the only one not joining in on the fun. And there is always the well meaning person who tells you that one drink or small snack can't possibly make a difference. So what is the strategy? Come armed by eating some protein before you go out so that food is not so tempting. And always have something in your hand, a club soda with lime works well. Remember why you are doing this and that the abs that are starting to pop out will make you feel better than any cocktail.
Now that the food is becoming routine and she is comfortable with the exercises, it's time to just hunker down and work hard. You may hear her complaining about muscle soreness this week :) Stay tuned!
Nicole: Ok 2 weeks in. Nothing like having your coach by your side at all times .... From Birthday bashes in the city to scheduling laser hair removal appointments to teaching at Flywheel.......thank god for texting. I went running to my phone tonight to let her know about about the chocolate cake that my daughters made..... She's one heck of a gal!! Diet is still on point but lots of temptations, everyday......WHAT A PROCESS🍇🍎🍉 my body is changing daily. I can actually see my stomach shrinking right before my eyes and yes the JLO gods really exist!!! Patience will pay off and can't wait!!!!
Colette: As I noted last post we had increased Nicole's calories, so she is feeling good and strong! Important because now that she is getting comfortable with the exercises and has mastered her form with weights - time to go beast mode!!! :)
Nicole: Day 5!!! Feeling full of energy
Sunday workout consists of Abs, Arms & Cardio. Nothing better then spending 45 min teaching at Flywheel!!!
Day 6....... Ummmm lets just say I got my butt kicked this morning I'm still shaking... Diet is cool but challenging! Food prep takes a bit of planning but manageable.
Colette: I had to make a few additions to Nicole's diet today and actually add some more calories - nice to have such a great metabolism. The change in exercises even with an increase in calories to what she was eating before wasn't enough so we added more food . She is around 2200 kcal now and the focus is on adding muscle. So she is spending more time lifting; low reps and heavy wt with great form. She is also eating good quality food, lots of greens , veggies, yams, fish, lean chicken and turkey a few protein shakes and fiber! She is so committed, love it!! In case you couldn't tell it was glute and leg day - Ouch !! :)
We took her before pictures today as she got used to the eating plan. There were a couple of additional runs to the store to get all of the ingredients then some time for food prep. Since she teaches FlyWheel she is definitely getting in a lot of cardio but it is a lot of the same cardio. So we are changing that up and adding a challenging weight training program More details to come. Nicole's areas of concern are her stomach and overall muscle mass. She an ectomorph so we are going to really focus on building some size. It's a process but we will definitely make some changes in the next few months.
Good morning 4:30 am oh how I love you ..... My ass was on fire and I couldn't sleep so why not burn all over !!! Day 2 back and bicep day!!!! Fly peeps don't forget I'm coming for you 6:30 pm 45 min of pure cardio !!!!
This blog was created to provide information as it relates to skin, body and food health.