Routine and Regimen, How To Get Started?

To achieve results for anything focus and consistency is key.  I tell my clients all the time that results don't happen overnight.  It takes weeks to notice and change and months for others to notice a change, however that is no reason to get discouraged or quit.  Each day that we put in effort we are one step closer to our goal.

4.5 Year Difference 

For competitors, like myself, it took me 4.5 years to begin to see a solid development in my physique.  Yes, you read that right, 4.5 years! I will say that everyday is definitely not easy but each day, knowing it pushed me closer to that IFBB stage it is totally worth it.  The body reacts best through consistency and routine, keeping things simple and regimented allows the body to adapt much more quickly to the nutrition and exercises that you are putting it through.

For individuals just starting out I always suggest start by tracking your food intake, download a calorie and macro tracking app such as My Fitness Pal.  This helps you become more aware of what you are eating throughout the day compared to your exercise output.  Another thing I always suggest is if you haven't already, get up and get moving.  For those who haven't engage in a type of cardiovascular activity yet, Challenge yourself to move 10 minutes a day, 3-4 times a week.  As you begin to progress increase your cardio time.  The excuse, "I do not have time" is not valid.  Like every other human on earth we all have obligations and commitments, in order to want to change you have to make yourself change, you have to find the time and make yourself commit.  As I stated previously, it will not be easy by any means, but it will be worth it.

I also tell people who are contemplating the idea of change is to first commit to a gym and a nutrition coach.  Utilizing both of these resources, not only will help you create change but you are paying for your progress, this means that in order to get results you have to follow directions by a professional individual who will ensure you get to the goal you want to be at.  This is definitely a gray area for some, as coaches and gyms can get expensive however, I can promise you this.  If you are unhappy with your body and results and you still need direction it is time to seriously start thinking about stepping up your commitment level and hire a professional, most also offer payment plans which helps out tremendously. 

Many of my female clients struggle  with their protein intake.  To fill in protein gaps and get the adequate amounts I always suggest to my clients to try a powder protein, I recommend Whey Isolate, as it is typically lower in carbohydrates and fats.  I recommend Titan Nutrition Whey Isolate, they have a variety of flavors at affordable prices.  If you are looking for additional supplement suggestions, feel free to browse the Titan Nutrition website, as they offer a variety of supplements for all your fitness goals.  Reach out to me with any questions you have, I would be happy to point you out some suggestions. 

http://www.titannutrition.net/ref/158

Starting any new fitness program or lifestyle change can be scary and exciting.  Before any program is initiated I strongly suggest that a full physical and check-up is done with your medical doctor.  Get blood work done as well, this will show you any nutritional gaps, medical issues/concerns, as well as your BMI, current weight, etc that is crucial to know before starting any program. 

Good Luck!!

Challenges

Peak Week - Ahh one week and one day away from my first show of the season.  Mixed emotions definitely as I try to hone in all my energy and focus to my final week and repress my current life stressors that are affecting my mental health. Besides the focus on diet and exercise, it is also crucial for non-competitors to understand that although us bodybuilders and athletes are committed to our sports and passions, we also have to make a living.  We all have jobs, deal with life stressors as well as have obstacles and life challenges that throw off focus as well.

Earlier this year some of my followers know that I was diagnosed with hyperthyroidism.  I was diagnosed with this about 11 weeks into my prep for the 2017 Jr. Nationals Show.  Right after I got diagnosed all the symptoms became very heightened and I dropped about 40 pounds in two weeks, with this happening I unfortunately had to pull from my show and focus on getting my health resituated before I could step on stage again.  This upcoming show next week is super important to me.  It allows me to prove to myself, that although challenges always have a way of greeting us through life, battling through them is what makes an individual stronger.

Some of you also know that originally I am from Michigan but moved down to Kansas to live with my fiancé for almost a year to help him through the Med-Board process from the US Army.  When I moved down to Kansas I left my job, my family and my home.  Although we are now back in Michigan, getting situated again is also deeming  a challenge.  Finding a personal training job has been tough, finding a home has been even tougher and through it all I still continue to prep for both of my upcoming shows.  I am not writing this for anyone to have sympathy, I am simply writing this to let everyone know that all of us, every human, has stressors and struggles.  Through life, through prep, etc.  It happens, part of being an athlete is how we are able to utilize that stress into a more counterproductive asset.

Although each of us may live different lives and lifestyles, we all have one thing in common, we are all just trying to get by and live our short lives in the vast universe.

Breaking Down the Societal Norms

Judgement and being critical of others is part of being human.  As much as each of us don't want to admit this, we all have done this at some point in our lives.  Some more than others.
I also am at fault with this flaw as I have both judged others and have been judged.  However, I will say that growing more into the sport of bodybuilding and realizing how judgmental society can be to female athletes, my personal judgements of others have definitely subsided and it has made me much more mindful of how society shapes others and controls how we think of ourselves and others.

Before bodybuilding, before weightlifting and my additional gains of muscle I looked like an average women.  Nothing spectacular or out or norm to see or look at.  However, when I began bodybuilding and putting on weight, size and muscle I began to get noticed and looked at more wherever I went.  From the grocery store, school, work, and mainly any public place that I would go to I began to notice more people staring, pointing, turning away and whispering.  At first, I really didn't mind the attention, but as I progressed in the lifestyle more I began to feel ashamed of how I looked.  I felt different and society has never made me forget that.

When you walk into a grocery store and overhear a lady tell her son "look at how disgusting that lady with muscles looks," or when you are pumping gas and a man comes up to you and asks "Are you a man or a woman" the comments begin to get annoying and a bit degrading.  You begin to see yourself differently and it takes a moment to realize that it is not any fault of my own but it is how society has cultivated others to perceive the social norms.

I chose to pursue bodybuilding because it helped me focus on something other than my eating disorder.  Bodybuilding saved me from my addiction to bingeing and purging and allowed me to invest my time into learning how to love my body and all that it has to offer.  As I have made huge improvement and progress in my recovery process from my bulimia, the shameful and hateful thoughts about my own personal self-image has yet again come into light because I look different than what it acceptable to "societal standards".

I think the point of this blog post, besides my rant about judgement is that no matter what path we choose to take in life, no matter what others may think about what you do, the strength of your own internal mindset is what needs to be controlled.  Almost daily I have to take a step back and breathe and thank God for letting me accomplish all that I have in my 25 years of life.  I have to tell myself that although I may not be everyone's ideal choice for looks or body type, it doesn't matter.  I have a loving fiancé who has supported me from the very start, my parents who accept my lifestyle and have accepted my crazy schedule into their lives and my close friends who understand that I am a bodybuilder, I may look a bit different than a typical 25 year old American female, however I promise you that like all women I very much deal with all aspects that an average 25 year old would deal with.

So next time you are casting judgement on others and voicing your opinion because you want to be an arrogant asshole or just curious about someone else's personal life choices, take a minute and reflect if it will make you a better person.  If your words and harsh stares and whispers are allowing you to gain anything out of life.  The answer most likely will be No.

Olympia Weekend

The goal for any bodybuilder typically is to make it pro and then eventually get to the most prestigious venue of them all, Joe Weider's Olympia Stage, in Las Vegas.  It just so happens to be going on as you are reading this and through the weekend.

Although the classes are stacked and the show runs for three days, it definitely puts into perspective how unique each individuals bodies are.  The Olympia Stage showcases the most amazingly sculpted bodies that are presented throughout the weekend.  Each body, or work of art (as I call it) is impressive and unique to that individual.

I just like to bring a gentle reminder to those who are not familiar with the sport, although these bodies may not be your cup of tea, you have to admit that the dedication, determination and sacrifice put in to sculpt each of these bodies is not only impressive but even mind-blowing.


Good Luck to all the athletes competing this weekend!



For More up to date and information on this weekends list of events click here 

5.5 Weeks Out- Thoughts on Passion and Bodybuilding Vs. Healthy Lifestyle

I have been prepping for this upcoming show for 25 weeks.  25 weeks I have endured countless hours of cardio, dietary restrictions of 1000kcals a day and lifting sessions that last 2+ hours that beat the shit out of my body. Everyday though, I crave it.  I crave the routine, I crave the pain and I push my body to endure every imaginable obstacle possible.

Its hard to explain what passion is if you have never really experienced it.  People always tell me I am crazy or that I have no life because I spend all my countless free time in the gym.  But it's not work to me, its what I love to do. It drives me to be a better person, keeps me motivated and always pushes me to become better than I was the day before.

Bodybuilding is a lifestyle, it is so much more than casually lifting in the gym.  To be a bodybuilder you have to be willing to give up everything and everyone to get to your end goal.  Those who that support you will stick around and those who do not will leave.  One of my pet peeves is people who call themselves bodybuilders who have never truly committed to the sport or lifestyle.

Eating right and lifting does not make you a bodybuilder. Bodybuilding is so so so much more: Sacrificing daily life, friendships, relationships, painfully swallowing the dry chicken or fish, getting discouraged day by day as you only see the subtle changes your body makes, prepping and bringing your food everywhere, spending thousands of dollars on food and supplements a month, waking up earlier than the world to get that fasted cardio in and ending the day with your HIIT training or PM cardio, getting 8 hours of sleep in between life and still trying to function as a normal human...that's the lifestyle for a bodybuilder. If you are willing to do that, then you can rightfully call yourself a bodybuilder.

September 2017:

I'm back!

I know it has been some time since I have been on and many changes have come and went through my life.  However, what has not changed is my passion for bodybuilding.  My consistent training and dedication to the sport as well as how adaptive my lifestyle has become with helping me achieve my dreams.

So what is new with me?! Well for the past year I was living in Kansas.  After graduating college and finishing my year out with Junior Nationals and then the Nicole Wilkins Championships.  I decided to get some space from my previous life obstacles and moved down to Kansas.  Of course, I should tell you there also is a man involved in this ordeal as well :) My soon to be husband.  That's right I also got engaged while I was away. He was stationed in Fort Riley, KS so I moved down to be with him as he went through transition leave.

In Kansas, I continued training religiously and actually found the most amazing gym called The Foundation.  Location in Manhattan, KS.  (Seriously if you guys are ever in the area stop in and check out the place, ask for Matt, Alexis or Josh and tell them I sent you) - You will NOT be disappointed.  It was definitely an eye opener to see so many different training techniques under one roof.  While I was down there I was also prepping for the 2017 Junior National bodybuilding show, however, I got diagnosed with hyperthyroidism soon after prep began and quickly my body shut down.  I lost over 40 pounds in 2 weeks, my muscle was gone and I had to battle overcoming my illness and putting back on my muscle.  It was a devastating let down to have to drop out of that show.

Mentally and Physically I was a mess, however, my fiance was by my side and still continues to support my on my road to recovery as I put the weight back on and continue chasing my dreams.
Fast-Forward 5 months, here I am today.

I am prepping again for 2 local Michigan shows.  My coach and I have decided to take things a bit easier for this year to make sure that my body is healthy enough to endure the prep.  So far it has been very adaptive and I currently am sitting at 5.5 weeks out and 7.5 weeks out.  

I will be in touch soon with much more detail about my life but wanted to keep you guys updated with my current situation.  Be in touch soon.

Do the Necessary to Achieve the Dream.
 

It's been awhile since my last post but my life has completely changed in the blink of an eye.  After completing in two NPC shows back to back last month, I can say that I have had a very successful year competing.  Now my plan is to take 8-10 months of and effectively grow and condition my body to obtain that pro card I have been striving for.  

Besides my shows, this sport has allowed me to understand the concept of stress management.  These past few months have been super stressful and a lot of life changes have happened overnight.  I got myself out of a toxic relationship, I discovered the love of my life, became a fitness model and sponsored athlete and have maintained an amazing and focused mindset to off set my bulimic like tendancies.


Overall I am genuinely thrilled with the path I have chosen for myself and will continue to strive to be the best that I can be.  I am going to begin regularly posting my updates on here for you guys in order for you to follow me more on my off season prep, plus I have a few new people that I am excited to introduce you to that are a huge part of my life. 

Everyone have a great day and I will be in touch soon.


Sending Love and Gains

xo Shan