Shelly Ann - 2010 prep (BodyZone Club 10: 2009 Comp)

[Shelly Ann]

This is where I will journal my progress to the ANB Australasian competition next year - Novice Figure 2010.

I will post my goals soon (just working on the now) as well as my nutrition and training as it is now and as it changes and develops.

I do my own programs (with some advice from my close mate Jai) so any support and advice is always good!

I have two main activities on my agenda this year en route to stage next year.

1) Calender shoot
2) 14 week transformation competition with BodyZone Club 10, 2009 (finish date 14 November)

My one and only goal next year is getting stage ready however my vision / mission is to get in the position so that I am never 3-12 weeks away from my stage peak.

Wish me luck, although, I won't need it hahaha!

Lets do it.

Shelly Ann x

[Shelly Ann]

Here is my diet for the next four weeks:

Meal one: 5 e/whites + 1/2 cup oats

Meal two: 5 e/white scramble with salsa and 1/4 avo

Meal three: 2 turkey rissoles with tzuziki dip + veggies sticks

Meal four: 1 f/free yoghurt + 12 almonds + 30g protein powder

Post workout: 30g protein powder + 1 small piece of fruit

Meal five: 140g very lean protein (white fish/chix) + brocoli/zuchini + 1/2 cup potato/brown rice

Meal six: 1/2 cup cottage cheese with 1 tsbp of PB

Supps: Fish oil (x 3 per day), l-glutamine (upon rising), Vit C and Magnesium, BCAA's (pre, training and pre bed).

AWESOME!

[Shelly Ann]

Shoulders:
Behind neck smith (6 x 12 reps)
EZ bar upright row (6 x 12 reps)
Side delt raise/front delt raise/ rear delt raise (tri set @ 4 x 10 reps)

Hammies/Calves:
Leg press (high and close) (6 x 20 reps)
Dead lifts (4 x 15 reps)
Lying ham curl ~ bum on cable (5 x 20)
Donkey calf raises (4 x 12-15 reps)

Chest:
Smith incline BB press (6 x 10)
Barrel curls (4 x 10)
Bench press DB (4 x 10)
Push ups (4 till failure each set ? gain speed and intensity)

Back:
Assisted chins (close together) (4 x 10-12 reps)
Single lat (5 x 10-15 reps)
T-bar row (4 x 12 reps)
Seated row ~ single arm cable (4 x 12 reps)
Hyper?s (3 x 15 reps)

Quads:
Squats (6 x 20 reps)
Leg extensions (5 x 20 reps)
Walking lunges ~ sissy squats (4 x 20 reps)

Arms:
BB curls (5 x 12 reps)
Concentrations (4 x 12 reps)
Seated Hammers (4 x 12 reps)
Dips (5 x 10- 12 reps)
DB skull crushers (4 x 12 reps)
Straight arm cable (4 x 12 reps)
Kick backs (3 x 12)

"Always do what you are afraid to do."

[Shelly Ann]

2 x 45 light jogs
2 x 45 moderate interval training (90/60 rest)
2 x 30 HIIT

[Shelly Ann]

Well it is Sunday today and I am still in my PJ's. Tomorrow is a new day and I am looking forward to it. I am tired at the moment of not being the change I want to see.

There is so much I want to do with my life yet there seems to be little motivation to get there.

I have not yet begun work with my new coach (we begin on Thursday next week). I have another coach now too and one to guide me with nutrition and training.

Both of my coaches are professionals that I pay. I believe that to not invest in the people on your team means that you are not giving yourself the best. I deserve the best and the fairest of all coaching which is why I seek to learn only from the best and expect to pay for it. I don't want to be anyone's second best ever. I also believe fiercly in self protect - and don't give anyone benefit of the doubt - never.

I am going through some inner change right now, which is at the core of my success. I am working to be myself again and that means saying no to the things that don't support my needs and/or goals. I am seeking my authentic self again. For too long, I have supressed myself in so many ways and the older I get the more apparent it all becomes.

I am working hard on becoming more settled, consistant and driven. I am working harder on finding ways to seek what I want while having fun. I have confessed that I need help on this journey and need to feel connected. This is why I have found my new coaches.

Sometimes my greatest fears are the very things that I need to conquer. I am finally feeling free to live and be who I really am.

Tomorrow I am training shoulders again followed by 45 mins of cardio. I will do a 45 mins jog on the tready I think - I love to jog.

God bless and keep smiling.

Shelly Ann x

[Shelly Ann]

Well today is here now - I am talking to my new nutrition coach. I have also realised that I have been scared for a long time- and much of what other people think. I just can't be that way if I want to succeed in this sport. There is no room for negativity!

I am going to use my coaches to get over this and one my objectives is to become fearless. Fearless to be able to forgive myself, forgive others, face my negative feelings and to deal with them constructively and fearless enough to turn my dreams into a reality - end of story.

Anyhow, wish me luck its going to be the change I need.

I am counting down the days to the BodyZone Clun 100 Comp, to the calender shoot and to the competition next year.

Days out:
Calender = 62 days out (wow close!)
Club 100 = 111 days out
Comp-Figure = 309 (approx)

Have a great day and be ready for anything!

Cheers,
Shelly Ann