It's been a while

Oh, why, Hello....

It certainly has been some time since I've posted in my blog. For those of you who are dedicated followers of my self transformation and journey, I apologize. So, I do have A LOT to catch you all up on. Since I have been back from Toronto, the following has happened:

1. began doing Demos for Allmax and iForce (now only working with Allmax) - these are supplement company's with product lines. Allmax makes isoflex, hexapro, aminocore, muscleprime- honestly, best product line out there
2. began taking steps into working with children to start my work on developing children health awareness programs
3. interned at Pureformance Training working with middle school and high school athletes
4. Featured in Vitality Magazine
5. Became a certified personal trainer through NCCPT
6. Currently working as a personal trainer for Genesis Health clubs
7. Did an off season photo shoot with Steven Smith (he trained under David Bickley)
8. working on muscle gaining
9. Play on a coed soccer team
10. I will soon begin posing clinics
11. will begin planning my attack on Las Vegas for World Championship round II

Right  now I am weighing in at about 125lb. at about 17% BF That is ok (I'm not really ok with it, but on the average it is ok)... but not preferred. It is time to start cutting some fat, I would like to get to 115/118 lb. at 12-14% bf... preferably 12%. then maintain the BF while increasing muscle mass. I have some time, so I should be able to do this by Worlds, which is August 23rd and 24th. Always a work in progress.

Right now I am doing split body workouts, using rest pauses for my rep sets. Following my photo shoot I took 4 days off from my diet... I probably should have stuck to one night... but, seeing how I don't have anything coming up for a while, I allowed myself those extra days. However!! It is time to get things on track; see ya fluff!

Once I get an idea of what pictures are being submitted to any fitness mags, I will post pictures from last weekends shoot ( I can't post any being submitted, magazines will not publish pictures that are already out and about floatin' around).

Now, I am going to be quite honest here, I have been bouncing around the idea of getting implants... no pun intended... lol. Now now, I know what you must be thinking "how narcissistic". But you see, ( well no I guess you don't, so let me explain), I don't want them because I am concerned how I appear to the world. I want them so that when I cut fat, I'm not embarrassed, especially after all that hard work. I think my fitness friends can relate. I don't want to feel  uncomfortable getting intimate with my husband because at 12% bf, there really is nothing left. I want to feel feminine, and not "sexy" but comfortable, especially after all the hard work.

Then again, here is the other side that has kept me from really pursuing a surgery like this, I like that I am all natural in every way. When I stand next to other women on stage (or off stage), I have confidence knowing I didn't alter my appearance with surgery. This could inspire the general public, because they could see themselves achieving a higher level of fitness, too, because my look may be more realistic to them. And, the reason why I am doing this is to get other people inspired to live healthier lives. When I get leaner, 'they' aren't gross or deformed, they just aren't as big.... I mean far from it, haha...

I dunno, I'm still playing this game of tug-of-war, battling it out with the pros and cons list for implants. I haven't made any clear decision yet, but I may be leaning towards staying all natural. It's a touchy subject for some, but this is my online diary, so lucky you, you get to hear it all ;)

As I train clients and train for Worlds I will continue to update you with my progress. I will try harder to provide you with helpful training tips, my current training info, and anything new that may occur along the way, on a weekly basis. Next week I'll post photo shoot pics.

Training Tip of the Day:
- When performing a shoulder shrug to increase trap size, aka in order to get YOKED, try using a straight bar on a cable. Instead of squeezing shoulders up towards your ears, squeeze shoulders up at a slight angle towards the center, base of your cranium, aka dome piece. This will ensure the best lengthening and shortening in your trap to allow for optimal hypertrophy aka awesome growth. Please refer to image below.

You're welcome ;)

Toronto and Post-show

This is me...



I know what you are thinking, "look at Heather go, winning first place with her beautiful black dress and flowing blonde hair.." *Record screeches to an abrupt stop in the background* wait a minute, blonde hair???uh, nuh nuh nuh no... look a little closer friends....

That is me... the one circled in green, with the bright pink dress and dark brown hair... the total opposite of the winner, clapping as she loses.... that's right, clapping!

That is correct, I did not even place in Toronto, not even in the top ten. So, you must think, " Well that is pretty disappointing, huh? " 

Well, if you think that, you couldn't be more WRONG!!! That would be like asking a person who went to the Olympics for the first time if they were mad they even went since they didn't win. Sounds pretty silly right?! 

It was one of the most amazing experiences to be on the stage as a peer, an equal, with the people I have looked up to for over a year now! I got to meet people like... 

Chady Dunmore  , Lindsay Messina  , Kelly Kalrich , Andreia Brazier 

And I had the privilege of making new friends backstage with Elisa Lau, Brittany Coutu, Wanda Kiewiet, Taylor Beech, and Chelcea Gonzales. 

 Me (Bikini), Micki Fisher (Fitness), Chelcea (Fitness), and Elisa (Bikini)

   Me, Wanda, Brittany Elisa

  Me, Taylor, And Brittany Me, Chady Dunmore, Elisa Lau

Not only did I get to participate, but I was welcomed with open arms by everyone, as a professional, and nothing could have felt better! The entire (6 hour long show) was broadcast ed through Paper View Online, which was hooked up to TVs all over the WORLD! What amazing exposure!

So what now, you ask? My next show won't be until the next World Championship, a year from now. But I will have events, photoshoots, radio promos/events, Harley Davidson Calendar signing and events, a feature in an E-Magazine (Vitality Magazine), the WBFF Southwest event (handing out awards), and paid promotional work with iForce through Supplement Giant. With all that said, I must maintain a '6 week out' look at all times, and continue to improve with every step, so I MUST continue training. I will also be training people at Pureformance Training here in Wichita (taking clients).

None of this would have happened, the photoshoots, radio events, Vitality, the privilege of handing out awards for WBFF, promo work with iForce, training clients at Pureformance, NONE OF IT, if I was never given the opportunity to go to Toronto and compete, and it is thanks to my sponsors, family, and friends. It is because of all of YOU, that I was able to follow my dream, and to continue building upon it so that I can make a difference in others' lives, from the bottom of my heart, THANK YOU!

Currently, I am working as a part time LRE Paraprofessional (special ed para) at an elementary school. I'm hoping this will assist me in building my communication skills with children, allow me to network through the school system, and give me an outlet to provide a Children's Health Awareness Program, possibly beginning as an after school program, in the future (I want to take a good year or two to develop a well thought out implementation strategy and program outline).

A note to my sponsors and private donors: This is where your hard earned money has gone. I hope I can make you all proud by continuing to pursue, and improve, this dream we obviously both share, of health, inspiration, and providing life changing experiences for others.

Thank you to Robin Henderson owner of GreenLeaf Chiropractic, Jared Ragsdale owner of Supplement Giant, my trainer Josh Bryant for his amazing expertise and support, KFH Radio, my HUSBAND for his patience, love, support, and friendship, my family for more than I can express, and friends. I may make mistakes on this journey, but with persistence I will prevail, and NEVER let you down! Thank you.

Helpful links:
http://www.joshstrength.com/
www.wbffshows.com
http://www.greenleafchiro.com/
http://www.supplementgiant.com/
http://www.t-nation.com/
http://www.bodybuilding.com/
http://www.elitefts.net/
http://www.dangerouslyhardcore.com/
http://www.pure-formance.com/

Beginning of my journey, August 2011-May 2012
 (August 2011)


(Jan 2012 -May 2012)

Pics sent to trainer night before show August 24th 2012:

Really cool buildings in Toronto:  

I do have some home videos of the show on PPV, I will post that another day :)

on the radio today: small update

Good Day to You All

This morning I was live on air and on site with KFH 98.7 fm/ 1240 am from 9am-11am for the Sports Daily Annual Face Off at Fat Tony's. It was very successful! What a great experience to be on the radio! I was super nervous, I'm just thankful I didn't say anything stupid! There was so much I wanted to say but couldn't get my lips to say them... like "the competition is really the weeks leading up to the show, the show is the finish line; it's about the journey"... or "that there is a lot of preparation in the weeks prior to the show that nobody sees, that are truly crucial"... and "Come out and vote for me at the Alefs Harley Davidson Angels contest this Saturday!!"... aw man! so much so much. But again, I didn't say anything stupid lol, so that is neat.

I'll be there again tomorrow same time same place, and would love for all the sports fanatics to come out so I can meet ya, and non sports fanatics, so you can witness how knowledgeable all these sports buffs are; It is unbelievable! AND they even have an awesome Sports Daily Burger that I got to help create (not eat), a Fat Tony's burger with onion rings, cheese, BBQ sauce & Ranch! Not to mention Bob and Bruce are just a hoot!

If you can't make it tomorrow, no worries, we can meet either this Saturday at the Angels calendar girl contest or August 18th at Supplement Giant for my bake sale. Yours truly will be making cookies, muffins, and brownies using the protein powders Supplement Giant has in their stores! There will also be some opportunities to win some prizes, and autographed pictures!

This past Sunday I had the opportunity of doing a photo shoot with a great guy named Steven Smith, and his mentor, and very well known photographer, David Bickley. You can check out some of those pictures on my FB Page , and even find some below, "Like" my fan page for daily inspirational messages Fan Page, and stay posted here on the Octobers Hope Blog to get details about my journey to Worlds and helpful workout tips!

If you are interested in helping me make my dream come true, please feel free to visit my donation site below (check out my past posts to learn about my background):
www.gofundme.com/hmkoctobershope

Sunday I will give you an update as to how the Harley's Angels contest went (has two rounds: bikini and favorite Harley outfit), and provide you with some helpful advice regarding workin' out and eatin' right!

This was just a small update, by Heather Klaassen... signing off ;)

weight: 115.2 lb.

6 weeks out from WORLDS

Hello Friends!

Things have been goin' goin' goin' like crazy! Let me start from the beginning...
First, I quit my full time day job as a sales manager to do everything and anything fitness full time. I am researching and learning a lot to become certified as a personal trainer. Right now I am charging a very very low rate to train friends and family, and those who understand I am not currently certified, but that I am working towards that certification and have growing knowledge everyday; so they are guinea pigs, basically :). (With that said, many friends and family often ask for my advice, or want workout plans, or diet suggestions, which I am happy to give advice, because I think it is important for the people I love to be healthy and happy, but as I am now trying to transition into this becoming my full time job, please understand if I do not offer up TONS of information ALLLLLL the time. BUT DO UNDERSTAND, I will always give you helpful answers, I will always help you out the most I can given whatever time constraints, I just might not go out of my way to be a free personal trainer. I never want to be one of those individuals who doesn't respond to a persons questions) I will also be starting a Paraprofessional position at the beginning of August part time. As I have stated in the past, I would love to start/work on some children's health awareness programs, and I think working as a para would be a great way to begin working with kids!

Second, I just recently did a Fitness photo shoot with a friend from Hesston, Liz Barker. Great lady, full time Realtor, part time photographer ;) I will post some of those pics at the bottom of my blog. Now, there is something to be said about these photos. Those that do not live and breathe the fitness industry, or are not within the bodybuilding arena, may not understand the scantily clad clothing involved. Yes there is an element of sex appeal, HOWEVER, that is not the main focus. The main focus is demonstrating the symmetry and sculpted hard work of an individual; which muscle structure cannot be seen through clothes.... unless of course you have X Ray vision. Anyhow, try to keep that in mind when reviewing the photos. But also keep in mind, I am wearing more clothing in these pics than an individual has on when wearing a swimsuit.There is really more I could say regarding these pictures or any other pictures I may take in the future for magazines and what not... but those who know me understand, and if they don't understand, they at least know me well enough to trust me and my professionalism... and those who don't know me or trust my judgement, I don't owe any explanation to...

Third, I have a new local sponsor assisting me in my journey to the World Championship!! I'd like to thank Supplement Giant for all their support. I will be doing an event with Supplement Giant within the next 4 weeks, so stay tuned for dates... oh so you want to know what the event is?... I'll give you a hint... it will involve items you can eat... very very tasty treats, made by yours truly, and sold at the Supplement Giant on 21st and Rock Rd. So come in and visit me, grab a photo to be signed, and eat MY TREATS!!! :) lol

Fourth, is my itinerary for July!
July 18th- Hold fundraising Golf Tourney @ Sierra Hills Golf course 9 hole Shotgun/ today I will find out if I made top 30 for Harley's Angels
July 21st- Attend and assist friends competing in Heartland Championship
July 22nd- Photo shoot in KC w/ Steven Smith & David Bickley
July 25th & 26th- KFH 98.7 Bob & Bruce Sport's Daily annual Face Off @ Fat Tony's 9am-11am
July 28th- Alefs Harley Davidson's Angels contest if I make the top 30
** Supplement Giant Bake sale will fall on a weekend, quite possibly the first weekend in Augst- we will decide this today!

Fifth, my workout is changing to become a bit more intense with cardio to assist in cutting. Yes, this morning marks the 6 week out time frame from the World Championship, where I begin cutting. The good news is my progress has been going swimmingly, and I may not need to cut back on my oatmeal/sweet potato, it all just depends on how I look. I'll be doing an hour of StairMaster each morning, weights 4 days a week, and 45 min of cardio following weights... Its gonna be AWESOME! I will also begin taking my fat burner today through the competition to assist in leaning out. Many people have asked me for my diet, and I have been very reluctant in sharing that information with individuals for two reasons... 1. I am paying an amazing trainer to provide me with that information (so I don't have to think) and it would not be fair for me to give out details of HIS program, but 2. I have said this time and time again, competition prep diets are NOT the same as an everyday diet, they are not always conducive to the type of workout program you may be following, and everyone's portions are going to vary depending on what your personal goals are, and other factors.  so if you'd like to give me details of your exercise routines, even if that is none, and then give me an idea of what you are currently doing as an everyday diet, I would be more than happy to offer suggestions, but doing exactly what I am doing will not yield the same results, unless you are wanting to prep for a show with me :) Which I would welcome you, with open arms, in doing so :)

Sixth, here are some helpful tips to losing fat, that may seem sooo simple, but are very essential ( which is funny because sometimes it is difficult to just even follow through with the simple stuff):

1. Drink AT LEAST half your body weight in ounces everyday or more... I am not kidding. this will help flush out toxins, and release excess water weight (which is, btw, noticeable weight, in regards to your physique)

2. Do not give in to our culture's amazing ability to market products as Fat Free, Low Fat, Sugar Free, etc... read the ingredients!! How do you think they make these things with labels that say 0 Fat or 0 Sugar? Do you think that is natural? NO!! It was chemically altered so they could move some numbers around on a label, which usually ends up weighing heavier under carbs... which is no bueno. Your body needs the natural nutrition to absorb the nutrients in order to feel satisfied; not chemicals.. you'll just need to eat more and more filling your body with more and more toxins, retaining more and more water and fat, and who needs that? It is better to eat the real Ranch dressing in moderation... trust me

3. Lift heavy and do High Intensity Interval Training (HIIT) for cardio following your lifting sessions. You need muscle to burn fat, the more muscle, the better the metabolism. Unless you plan to run a race or a marathon/triathlon, straight running really is not all that great for you... now Im not saying don't do it ever, I'm definitely not even saying there aren't some beneficial side effects for your heart and lungs, but HIIT will burn more fat in the days following, it is completed in a shorter amount of time, is great for your heart and lungs, and causes less wear and tear on your joints as it is done in spurts, & there are sooooo  many variations of HIIT you will never get bored trying new methods.

4. Take a day or two for recovery each week... that needs to be considered a part of your workout. Change your perception on what working out is. Its not just when you are in the gym. Exercise is the process of tearing your muscle fibers so that they will rebuild bigger and stronger, resting allows for recovering, aiding in the exercising process. DO IT!

5. Avoid eating carbs and fat in the same meal. Try eating carbs with protein, or fat and protein. A note regarding carbs: become more concerned with a carbs Glycemic Index. your body needs complex carbs, also look into Gluten Free items.

6. Stick to the outer edges of a grocery store. Everything you need to live a healthy lifestyle (besides spices, stevia, olive oil, and few other items) will be out there, stay away from prepackaged foods; again with the lying labels and chemical alterations.

7. consider getting supplements. this may vary depending on your goals, but it is typically a really good thing to have a pure whey protein isolate supp/shake after lifting

8. Drink black coffee. Caffeine assists with digestion, energy, and can aid in fat loss!

9. Give in to your sweet tooth every once in a while (for those of you doing an "everyday diet" as opposed to competition, this is ok to do when you can't stand the cravings anymore) Go ahead and indulge in ice cream every once in a while following a workout, just make sure the ingredients are REAL; the less that is listed in the ingredients the better!!! My favorite is Talenti Gelato, which you can find at your local grocers. I get mine from Dillons or Fresh Market. ( No, I don't eat that during prep lol) Just remember, PORTION CONTROL & TIMING

10. Get your sleep and vitamins! You want your body to look like it is high functioning, well then it needs to BE high functioning! 'nough said. My chiropractor, Robin Henderson with GreenLeaf Chiropractic, explained to me the 4 essential vitamins we may all need:  Multi vitamin, Probiotic, Omega 3 (fish oil pills), and vitamin D3. For fat burning purposes, I would say you need to get on an omega 3 asap.

11. Be Kick Ass

And last but not least, INSPIRATIONAL PHOTOS!!!!!!!!! For the first time in my life I get to include my own photo :) weird... But it is all a part of my accountability, which is the hardest part. ENJOY :)

I, I, I , I workout!!!

I've been staring at this screen trying to figure out what I want to tell everyone. Not because I do not have anything to share, but because I feel as if there is so much to share!!

My brain has been mush lately due to late hours of sponsorship event prep/brainstorming, training, working on a new family business, researching, and looking for a new job more related to the fitness industry or other potential career paths aka Children's Health Awareness Programs.

 This is something I mentioned on my facebook, and I have got to stress it again, maybe more so for myself than for everyone else. Diet and workout are an obvious for any healthy lifestyle, but we cannot forget about sleep. Lack of sleep can cause stress, increasing cortizol levels, causing weight retention or gain, it can make us feel bloated from water retention, and its just plain uncomfortable. I need to take my own advice here, and get more sleep. Some people pride themselves on how well they can opperate on such little sleep, but honestly, I find that just plain stupid, not to mention unnecessary. There is nothing wrong with getting an appropriate amount of sleep.This does not just go for those of us with more than average training goals, part of our training is mental (even if you aren't training for a meet or competition), mind over body to push through our workouts, and if we do not have a good amount of restoration, not only for our bodies, but our minds as well, then our workouts and nutrition will suffer.

So there, I admitted it. I need more sleep, I've been sucking it up in that department, and I NEED TO DO BETTER... so I will. However, Thanks to GreenLeaf Chiropractic I have been getting my multivitamins, vitamin D3, Omegas, and probiotics everyday; which are the 4 most important and basic essentials to a healthy diet. So get in touch with Dr. Robin, she is awesome, she will get you set up with the essentials your body needs to keep you happy, fit, and living longer.

Next on the agenda, I believe are my upcoming events/activities:
June 23rd- Andover Chamber Golf Tournament
June 30th- Cookie Daze 5k race
July 18th- Golf Fundraiser
July- Submit photo for Harley's Angels
July 21st- attend Heartland Championship
July 28th- (if chosen for top 30) participate in Alef's Angels Contest
August 23rd- Leave for WBFF WORLD CHAMPIONSHIP- Let's hope I have the money to go

Weight (as of 6/21): 116.4 lb.

Training: following Bryant workouts, and let me tell you, he is murdering me... and I kinda like it, ook I like it a lot. I do upper body mondy, legs Tuesday, cardio Wed, shoulders/upper body thursday, back/tris & Hams Friday, cardio saturday and off Sunday ( I do some type of cardio each day)

Favorite Training Songs (currently): Eyes Open- Taylor Swift, I workout- LMFAO, ET- Katy Perry, Under Pressure- Queen, Circus- Britney Spears, anything ACDC, Titanium, I am Woman- Jordan Sparks.. I have way more, I'll have to find my list that has less lady music and has my manly stuff that makes you want to pick up a 45lb plate and bash skulls in and what not.
Diet: Still carb cycling (you can find the foods I'm eating in previous post), no cheat days. Water intake needs to be increased to a gallon or more a day, it takes water to lose water!
If you are interested in learning how you can Carb Cycle, click the link to get started (note the portion about cardio :) !)

I will post a progression shot at the end of this week so you all can see where I am in relation to my training. Like I have said previously, I had to put on some weight to begin bulking and gaining some muscle for worlds, however, we are slowly burning some fat to ensure I peak at the appropriate time for the competition in 9 weeks.

Oh boy, 9 weeks. I am still looking for sponsorships, as I have mentioned previously, if you are interested in becoming a part of my journey feel free to visit Sponsor HK to help me make it to Canada! I need to purchase tickets soon, as the prices will be going up the closer it gets to the time of the competition, hopefully I will have enough money raised following my fundraiser on July18th.

Currently I am working on studying for my NASM test to become a certified Personal Trainer and help some people out. You better believe I'll be all over this blog lettin' you know when my doors are open. Currently  I am just working with some friends to gain experience and begin some files. One of my friends is a vegetarian so I am getting to do some research all about how to create an effective diet and workout plan for people with allergies and specific dietary needs. It is pretty challenging and fun!!

Well boys and girls, I think that is all I have to report on for now. Shoot me a message and let me know of any topics, events, info you want me to chat about!

As Always... INSPIRATIONAL PHOTOS!!!








These women did not get this way by starving themselves, or running everyday.... THEY LIFT WEIGHTS!!!! :)

The Search Is On

Hello Friends!

Since we have visited last so much has happened. a couple things have come to fruition. First I will be having a photo shoot with Mary Kay for a before and after modeling contest; that is this Saturday. Next, I will be judging a bikini contest in west Wichita on June 15th at The Scene-ary for the 2012 Summer Kickoff "Official Beach Bikini Bash". I am looking in to having a pic/signing booth to help raise money to compete at Worlds. You can find the event on FB as titled above. Hope to see ya'll there! I'll def post pics from this event and give you all the juicy details; can't wait :)

The next great news is.... I found a sponsor!! GreenLeaf Chiropractic and I will be teaming up together to promote one another ongoing and with future events, as Robin Henderson has agreed to sponsor a portion of the funds necessary to go to Worlds. It was just what I needed to get the ball rolling. I am excited to be apart of GreenLeaf's promotions. The best part is, I love what they do, I had such a great experience with them, their supplements and products are phenomenal, and Robin is so well educated in what she does. The decision to partner with GreenLeaf Chiro was a no brainer. visit their site by clicking here, GreenLeaf Chiro, to learn more about what GreenLeaf Chiropractic can do for you.

Due to the time crunch I have to raise money fast. I have now created a website where anyone can go and donate money to help me achieve my dream. From 25 cents to $2500, it does not matter, anything will help. You can click the link here,  SPONSOR , to be a part of my story by donating to help me get to Worlds! The link will take you to a website, which is similar to a profile. Please feel free to read the message, and any updates I may put on the site.

So I was able to get back up close to my goal weight at 119lb. so I can begin to build muscle. I have a new trainer, Josh Bryant, who also has trained my husband in the past for power lifting. Wanna know more about what Josh can do for you, visit his site by clicking the following link, Josh Bryant. Now, now. Let me clarify the situation, because I know what you are all thinking... "WHAT?! What happened to Jackie... you trader!!!!" ... and if you're not thinking that, well that's how I feel. Jackie did an amazing job training me, and I am still close friends with her and will recommend her over and over and over to everyone, please click on the following link to be in touch with Jackie Anderson so she can get you your Pro Card too, Jackie FREAKING AWESOMENESS Anderson , you will also be able to find Jackie hangin around GoTime Fitness here pretty soon, so check out Kalene smith's new gym, and tell them Heather sent you!.. hehe. so, let me give you the DL on what happened. I'm gonna do this fast so keep up...

Husband and I were not getting enough time together, we thought it would be best if husband trained me for a while, husband needed a break from training so to speak, husband had already paid Josh, Heather had not paid Jackie, husband took a break, Heather took husbands spot with Josh. So that is that, everyone is happy, I still see and workout with Jackie often! So July 21st Jackie and my training partner, Julie B. will be competing in a show here in Wichita, it is called the Heartland Championships. I will be there watching them win! I am so excited to see them get up on that stage and do there thing. I've never been so proud before!! :)
If you are thinking about training for a competition please feel free to FB me with any questions or good contacts. Looking for a suit? Check out Glorious Designs here in Wichita, Vanessa made my suit for the US Central Championship, and her work is absolutely remarkable, timely, and cost effective.

See below for my daily schedule, workout and diet:

I put my schedule in, because as I train I often wonder what other competitors do with their time.. are their lives as busy? When do they make their food for the week, on Sunday like me? What ARE they DOING?
I dunno, it's a curiosity thing...but no secrets here! See below
Daily Schedule:
5:30am get up/ drive husband to work
6:30/7 arrive at YMCA, maybe get in some cardio, train Denise (I am doing training for the every day person, Denise is going to be my testimonial person )
7:45 get ready for work
8am get to work
5pm go to YMCA
5:30pm Train Sunny- if sunny is running late call on sponsors
7pm train using Bryant's workouts (Josh trains me via email)
8pm cardio
8:30 drive home
9pm arrive home
9:15 shower
9:30-11 work on ideas for promoting, and ways to raise money for worlds, writing up workouts, researching new training methods, clean the house etc.
11/1130 got to bed
530am do it all over again

* you may see why I am having a hard time finding sponsors. There are just not enough hours in the day, but I will keep trying. If a group of people donated $20 a person, I would def have enough to go to Worlds.


Workout:
My workouts are vigorous... I'm doing even bigger and heavier than before. I'm lifting heavy four times a week, and doing cardio 6 times a week. I'm getting used to the new training method, but I do love it. I love pushing myself, it feels amazing.
tonight I'm doing some lifts I've never done before, around the worlds, and Arnold Press. Excited to try these out, and I think you should too. don't know what these are? well they are awesome for your upper body. Click these links to see how to do them Arnold Press and Around The World Exercise .

And remember, when doing cardio, HIIT is best.. go ahead and google that one.

At some point I am going to ask Josh if we can try Hack Squats, I've never done them before and always thought they looked quite interesting.. when we get to that, I'll take a video of myself doing them and post it right here for you!

Diet:
Pretty plain... back to egg whites, oatmeal, tilapia, broccoli, sweet potato, protein, black coffee, tea, water. I  am on a carb cycling diet, so my ortions in carbs, protein, and broccoli vary depending on the day of the week, in correspondence to my workout.

This brings me to maybe the most important segment of  this blog. in fact let me high light that for those that are still at the top MOST IMPORTANT PART OF THE BLOG TO READ HERE ... ok, that should do it. This is important for you to consider when you are looking into dieting...


I had an individual send me a facebook message asking the following question:

• "i must ask
• what is your opinion on dietary fat?
• i see your posts and photos on fitness
• and when you have some time i want to know how you feel about how fats are perceived in society today with respect to weight loss and fitness
• what i really want to know is if you cut calories and believe in 'over-eating.'"
  
  
  And to keep it simple, this was my reply"
  Well John, dietary fat is healthy fat. I believe in eating a balanced meal of protein, fat, and a little carbs, for the everyday person. Our society has been cleverly marketed to, or should I say lied to. Everyone seems to be under this very misinformed impression that in order to lose weight, you must not eat any fat; buy fat free, low fat, sugar free, etc. Even many of the prepackaged "low carb" items are hiding truths about their processed ineffectiveness, such as sugar alcohols. That's all false. I believe in eating balanced, real foods.. not the packaged items, not the salads from mcdonalds. I believe in science. There are calculators out there that will tell you exactly how many calories to eat to maintain, lose, or gain, depending on your goals. I believe in the chemistry of the body. cutting calories works, but for short periods of time, and tend to not have lasting results (unless you began super obese). There are also calculators that will tell you how many grams of protein, fat, and carbs one should intake (which I believe is more important than counting calories, although knowing the correct amounts of these will give you your appropriate daily calorie intake). So, short answer, No, I don't believe in those things. Companies like Slim fast, Special K Challenge, even some supplement companies all anger me because they are perpetuating the health problems of our society and profiting off societies ignorance.
  
  In all, it takes fat to lose fat 
  
  
  
  
  Please keep that response in mind as you work on your own diet and exercise regimen. I don't want to have to repeat myself, now.
  
  
  Moving on!
  
  
  Heather's Stats:
  
  
  Weight 118.8Lb.
  BF %: about 15-18% (again this could be + or - 4% as the hand held readers can be off by that amount)
  
  
  It would make me happy to get down to 110Lb.  with 9-11% BF... we shall see what Josh has in store for me.
  
  
  To give you an idea of what I look like right now, visit my previous blog and you will see my progression pics, I am currently between March and April. This is good for building muscle. 

Well I am off to the gym to train myself now, it is 7:40pm... go time! See below for inspirational photos!

Before & After, and alittle in between :)

      Well there you have it, folks... that is me going from January 22nd at130 lb. to May 12th at about 105 lb. I can tell you this though... the last 10 lb. was pure water weight. In order to prep for the next show I need to get back up to 120 lb. This will allow me to put on some more muscle. Once we get about 6 weeks out from Worlds in August, I will begin to cut again. 

I hope this makes weight loss, and a healthy lifestyle more realistic to you, out there. The main ingredients are accountability, consistency, determination, a network of support ( my Iron Vixens- our training club), a little elbow grease, and motivation.

I have recently been getting the question, not "where" but "How do you find the motivation?!!"  The "where" is so much easier to answer. I find the motivation in watching my husband, inspirational photos and songs ("Everybody's Watching" by Taylor Swift- listened to that about every morning), and other people that I found inspiring... the "how", not so easy to explain. And for awhile, I didn't really have the words. But I do now. The truth is, the "how" came to me when I dug deep down inside myself, during those moments of frustration, during the hard workouts, when people told me I wouldn't or couldn't, but mostly when I realized that no one else could do this for me, except for me. I wasn't going to let anyone else down, but myself... and for the first time in my life, I was actually doing something  JUST FOR ME.

I had gotten to a point to where I was so committed to this in my heart, that even when my brain told me "No!", my heart had already made my decision for me... I wasn't going to quit, no matter what I said to myself, because my heart was in it; and still is. and I know everyone has that in them, you just need to find that passion inside yourself, then keep putting your motivational material in front of you, touch base with your supportive network frequently, and just KEEP PUSHING!

Had enough sappy stuff, yet? Me too!

Prior to the competition we all get spray tanned, 3 coats... I know crazy. But when on stage, the lights are so bright the tan is necessary in order for the judges to actually see the competitors structure.. if not then the lights wash everything out and you just look like an albino stick glowing on stage, even if you are at your leanest. needless to say, that was the first time I was ever spray tanned in the buff, and, by, do you have to get over being shy real quick, haha. 

Speaking of not being shy, due to the spray tan (which everyone has done) you can't wear deodorant, perfume, or even pee normal... that's right, I peed in a cup. I won't be ashamed! I peed in a cup to save my tan, in fact we all peed in cups, lmbo! At the competition, I had made some new friends backstage, Kylie, Erin, Courtney, Mandy, and Candace. All such wonderful women, all inspiring, and I am very excited to meet up with them again! Erin competed for her first time and walked like a pro, Kylie place 3rd in Bikini Diva Modal, Tall, Courtney placed top 10 Bikini Diva, Tall, Many placed 1st in Fitness and won her Pro Card, and Candace I believe placed 2nd in Fitness. All did an amazing job, and I feel honored to have stepped on the same stage :)

Following the show I was invited to a private photo shoot with Allen, Harry, and Lee with LHGFX photography, and David Bickley. It was an amazing experience. These guys were total professional, very fun, and wonderfully talented! I felt like a Maxim model or something! I had never taken pictures like this before; they made me feel beautiful. Luckily, Mandy and Candace were there, and seeing some friendly faces put me at ease. The photographers will be submitting the photos to several publications, and I will only get to see the photos if they publish. Let's keep our fingers crossed!

Because I had the photo shoot first thing Sunday morning, I did not get to pig out immediately following the show as I had planned. So you better believe that following the shoot I headed straight over to the Cheesecake Factory, and didn't stop eating till I got home, in Wichita, at 9pm :) From the 14th through the end of that week, I took time off from my strict diet (eating clean during the day, enjoying some not so clean things at night), but was still in the gym 3 times that week.

So, where am I with things post show?! Well let me tell ya, with training it is go big or go home; heavy, full body weight lifting and HIIT with a carb backloading diet. As long as you build your weight lifting base in the gym, anyone could do this combo. Yes women, even you! In fact especially you!!! Men, you will love this diet/workout combo because you will build muscle faster and easier by feasting on carbs following your workout on heavy weight lifting days, with minimal cardio. Women, trust me, you don't have the hormones to get "too bulky", its not so easy for you to build muscle, but it will help you tone up and shed some elle bees... ya that's pounds. Check out John Keifer's book on Carb Back Loading so you can get your back loading on too.

Today I weighed in at 113.6 lb. I need to increase my caloric intake to get this show on the road. I am currently using MCT oil in my coffee in the AM, Fish oil pills, and Whey protein isolate (NOT a proprietary blend- so read the ingredients before you purchase, NO BLENDS). Just review, I do not drink pop of any kind, I do not intake anything with aspartame, and I try to avoid sucrolose as often as possible.

With my diet and workout on track for muscle growth, I've been working on writing sponsorship letters. I am just about ready to send out the first round of letters. For those of you who do not know, now that I won my Pro card I can only compete in the Worlds, and I believe International shows. Let's just say, that's expensive. If I am going to go to Worlds in Canada at the end of August, I'm going to need some serious sponsors who see my passion and dedication to making the fitness industry my career path; and hopefully they can see with the right support I am determined and will make a difference.

My next goal is to place in the top 10 in a World or other Pro competition, then top 5, then WIN! don't get me wrong, I am competitive and go into training with the intention to win, but I want to keep a level head.... because it is not likely that a newbie would ever win Worlds... or is it.... because after all, that's what they said about the US Central Championship ;)

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Many people have asked me if I plan to continue this blog...and... you bet your sweet buns I am! I have a lot to report on! I've got progression shots for Worlds, more diet and workout tips FOR YOU (working on getting my personal training certification- I'll be open for business soon), confirmation if I am or am not even going to be able to attend Worlds, Pictures from Worlds (because we all know I'm gonna find a way to make it happen), and what I plan to do following Worlds.... AND!!! MORE INSPIRATIONAL PHOTOS!!! YAY! We just have too much to talk about for me to just quit now! .... but it is for tonight...

Welp! That's all till next Wednesday, friends! Tah Tah for now :)

Oh! See below for inspirational photos... of my new friends!!! ;)

         

This is Mandy 

       Ma

This is Candace

Courtney

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Erin, me, and Kylie