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The team at Body Conquest

Post Competiton Blues

on Thursday, 23 October 2014.

Let me explain it......when your brain has been directed to thinking about a specific challenge/task/competition (think much of your waking days) constantly and building up to that, the combination of different thoughts will probably have produced a really good graduated increase of adrenal function. Hadn't you noticed the closer it came to the competition, the palpitations or raised heart rate, the heightened sense of awareness either in a positive or negative way?

So this all builds physically and accordingly, mentally over that period of time as your body, directed by your brain, prepares for that one ultimate state of readiness.

So not only do you have to cope with an event finishing, but a whole spectrum of other issues that are really troubling. Let me focus on a major one for this post – weight regain.

How You Do Things Matters Much!

on Thursday, 25 September 2014.

Perhaps hedging your bets by openly acknowledging this fact from the beginning is the best protection you can give yourself. You can protect yourself via non-competes, non-disclosures, and so on, or by recognizing the inevitability of this kind of competition and embracing it with communication. How about a comp prep coach approach is "how can I help you achieve your dream?" as opposed to "you'd better not screw me, leave me for Layne Norton.... so sign here, and besides from what I know (not much) he is shit anyway...."

You see what I am saying? You know I have even had a competitor who decided to pull out of her show. It doesn't matter why for the purpose of this blog but my point is she was so on the ball and professional about completing payment for something she had "purchased" that despite not seeing

What's Your Wildcard Factor?

on Friday, 22 August 2014.

Competitors - what's YOUR "wildcard" factor? The difference between a champion and a runner-up competitor is oftentimes the standards they hold themselves to when preparing for a show.

All competitive figure girls train resistance train, but there are many different levels of effort and execution one can produce. And most girls will do some cardiovascular training when they get ready for a contest but how intensely, effectively, and consistently they do that cardiovascular training will make a huge difference in the quality of their physiques.

5 Things For Figure That A Judge Likes Or Dislikes!

on Wednesday, 20 August 2014.

5 nuances that I from a judging perspective notice and like.....or dislike when judging figure.

Ok, firstly I'd like to say yes yes yes, symmetry, muscularity and condition are 1, 2 and 3 when judging. But sometimes, the line-up is tough.... It might just come down to the 'little things', and the order of placement may be really close. I am quite certain these nuances are my own, and not every judge will find these things appealing or irksome, but my top 5 'little things' would be.....

A Day In The Life Of A Contest Prep Coach

on Wednesday, 06 August 2014.

In quite simple terms I have begun to give too much power to my mirror lol. Of course I want to still train for aesthetic purposes but I don't want that to be ALL that I train/eat for and I think I need to maybe re-centre and re-focus on those other aspects as well.

I'm torn because while I still want to compete but I think if I'm completely honest if I go ahead with this season I may not be doing it for the right reasons and this could lead me to further mental struggles down the track which obviously we don't want! I think maybe though I feel like if I don't do this season as I set out to do I would be a bit lost again in terms of my goals and that isn't something I want either.

Look forward to hearing from you"

I hop on the phone to this competitor and have a really good chat. I am really pleased with the fact that she has worked this out for herself and can recognise signs and symptoms, feelings and behaviours that are going on. Next thing to do is talk about the plan from hereon in.

A Day In The Life Of A Comp Coach

on Monday, 04 August 2014.

5.15am – Partners alarm goes off. I am a late riser, but I lie awake and begin to think (perhaps worry is a better word) about a whole range of clients, silently ticking boxes and making mental notes in my head.

6.40am – Decide I may as well get up and work as I am only doing it in bed anyway. So turn on my phone. Beep, beep, beep, 4 messages light up. One is a competitor from the night before. It begins with "sorry I am messaging you so late.....I check the time, it is 11.07pm and I worry/wonder whether or not she thinks it's reasonable that I didn't even see the message until morning. Another text was also from a competitor with a photo image of her breakfast. She is happy with the Body Cook quest recipes. Phew. I am glad this one is happy at the moment.

Interview With Figure Competitor - Robyn Cocks

on Thursday, 31 July 2014.

You recently had breast augmentation. Do you want to share why you had this done, and perhaps how it has impacted your training and contest plans?

Yes I had breast Augmentation done, my reasons where for the symmetrical purposes but also because when I lean out for a comp I pretty much have nothing left! I want too maintain the feminine part of being a bodybuilder and to me this was a good option and I am very happy to have had it done! They look amazing and was definitely worth the investment.

Because I had the implants put under the muscle it has given me a long recovery time of anywhere from 4 months to 6, it has impacted on my training hugely as I'm unable to lift heavy on upper body for the given time I mention above, I can however train my legs using machines down at my local YMCA or get my hubby or friends to load my home gym machines for me (their olympic weight loaded) my current upper body weight limit by surgeon is 5kg, lol!

Every Man and His Dog Is A Contest Prep Coach

on Tuesday, 29 July 2014.

How To Pick A Good Coach

Never, never, NEVER choose a coach based upon what they did as an athlete!

Seriously. No I am sorry hiring (insert IFBB pro name here________________) who has won (insert comp name here___________) and has 100,000 Instagram followers does not mean that you get a) great advice, b) what you pay for, c) fabulous service d) genuine care, d) tailored, individual plans based around your lifestyle and goals that will get you to stage in a healthy, enthused, conditioned and optimal manner.

On the weekend I actually had a conversation with someone who emailed a VERY WELL KNOWN Australian pro who has prepped many girls to stage. What was the process? The process was sign up, make the payment, and send your photos.

So said client said "yes but don't you want to see my current diet"?

Pro trainer: "no, just send me your photos"

Client: "How about my training program, my medical, my snapshot of a typical day?"

Pro trainer: "No the photos will do.

And then, this lady proceeded to give me in hard copy her diet. But her friend who was with her, also passed me her diet – and guess what. Yes they were exactly the same. Now I took a few minutes to look at the two diets carefully. I thought... "well benefit of the doubt....perhaps the grams of food are slightly different, perhaps the supps are slightly different, perhaps the macros are tweaked....even maybe the "notes" section was different. Alas no. Word for word, gram for gram.

And this gorgeous, lean and conditioned woman is an idol of many. Sorry but this makes me feel very cross and rather sad. It's really uncool and discredits her in my eyes and again our industry as a whole. Just not good enough.....but I suppose a fast way to make a buck.

Small Wins Allows For Perspective

on Friday, 25 July 2014.

Don't downplay your progress or even talk yourself out of it for the sake of guilt, unworthiness, or misguided modesty. Don't take the wind out of your own sails instead of leveraging, your daily successes toward continuing motivation. There is a durable impact of these small achievements: "A huge body of research has shown that small wins have enormous power, and influence disproportionate to the accomplishments of the victories themselves."

Do You Listen To Coach or Self When Playing Mental Aeorbics

on Tuesday, 15 July 2014.

So I am playing "do I drop my coach (sugar-coated in do I save a whole lotta money in my head) or do I trust him"? And I decide to play this game on a daily basis, until the next time that I get a really really really great result. And then I am going to kick myself, like, really really hard and shake my head, tsk tsk myself and wonder why the bloody hell I stressed myself and even though it might be a cliché....why did I not keep my faith I have always had in him right from the start, and just wait for when the refraction of the light when the water hits the ground creates a rainbow – where my day is colourful, beautiful and I'm "winning".

Dishin The Dirt On Drugs In Bikini and Figure

on Friday, 27 June 2014.

Dishin The Dirt On Drugs In Bikini and Figure

Some of the fitness models you see advertising your favourite protein bar, BCAA's and protein powder may well be benefiting from the effects of Anavar. The Oxandrolone hormone has really transformed the female physique as we know it today. What really bothers me is that girl after girl (or lady) come in to my office saying they want to look like (insert famous Aussie ((or US for that matter)) social media fitness darling's name here) ‑______ and then get cross and shoot the messenger when I even merely suggest that they can't look like they do 'all year round' and play 'mum to three children' and be a wife and hold down a part-time job, with a 6 pack no problems natural and drug free (and no emotional issues to boot)!!!How realistic is this really we should be asking? As this sets the bar so high to those who will give no consideration to deviating down the drug path. Are expectations of what is do-able and achievable "drug free" I suggest is getting a little skewered....

The Middle Road To A Great Physique

on Wednesday, 30 April 2014.

Being hardcore is temporary. It feels good to be hardcore when you are prepping for a show and yes I agree, you need too if you wish to be competitive but please acknowledge that it doesn't last. It can't, simply because of the nature of deprivation

But research on willpower—arguably the #1 predictor of success—reveals that those who find easier ways to do things are the most successful. If this what the evidence is telling us then why are you not embracing self-acceptance and balance?

I have posted/blogged quite a lot on willpower versus skill power and emotional fitness. It's hard, it's a challenge but it can be done. Taking a middle road and cutting yourself some slack not to buy into the "hardcore" mentality does not mean you won't get the physique you want. Really. It doesn't. It means working your mental game to the point of effortlessness. It means training your mindset to be okay with a more moderate approach–never eating everything you want and never ever feeling completely deprived. THIS IS A PRACTICE. And by definition, when you practice something, you mess up. That's how you get better.

Interview With Rose Black

on Saturday, 26 April 2014.

You made some great changes between the INBA Nationals in Oct last year and FitX this year. What changed? How did you tweak things for such outstanding improvements.

I think that my muscle/mind connection is much stronger now.

It took me a while to 'get' this connection for my legs, and I was not training them as hard as I could have. I was scared of squatting, but I have had a great mentor Andrew Taylor who has developed my leg program and has also worked with me closely on improving my technique. Incorrect form (in particular for my legs) was really letting me down.

I also reduced my cardio. I keep it short and intense now, lol! I feel this has enabled me to retain some muscle, but also burn fat

Don't Get hijacked!

on Sunday, 20 April 2014.

The mass marketing of "perfectionism". THE holy grail in extreme people pleasing. We see it all over the media, "fitness" magazines and social media. You need "Thinspo" and "Fitspo", lest you be a "Fatso!" Fitness is no longer about promoting energy, and optimal health. It's about how we should all aspire to the world's idea of a "perfect body" and flaunting and parading it everywhere we can to get other's to rally along for this self-obsessed campaign. We need to be careful to weight up competitive against narcissictic and esecially if the cost is your health.

Top 15 Exercises To Build A Stage Body

on Friday, 14 February 2014.

As promised MY personal top 15 exercises to train the whole body if there were only a choice of 15 all the way to stage – physique, fitness, sports model or figure- these 15 exercises rock each for their special reasons! (please note this is directed at females and is not taking into account injury of course)

15. Toe Raises. My only direct 'abs' exercise as if you perform my numbers 1,2,3 and 4 exercises you are going to have damned strong abs. If you can do 4 sets of 15 perfectly executed toe raises you are one strong gal!! Try one next time you hit the gym – I challenge you. BUT make sure it is slow and controlled...no swingie mc swing!!!

14. Goodmornings. The good morning is not simply a "low back" movement. Done properly, the good morning works the entire length of the erector spinae:
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