What's next?

NAC Luxembourg, Team Powerfood's J-M.b

Pheww... That was a long season with great experiences, awesome moments and powerful actions. 

Now that the competitions are over, I already set my goals for the next season but this time I will go for higher ambitions. While there are three more shows waiting for me , I am still sticking to my strict diet for the following two months. Therefor I decided to take a break in autumn, so my body can recover 100% from these straining diets and training routines before attacking the preparation for the next spring season.

Of course I will maintain a healthy and balanced diet, just as intense gym sessions. I mean I don't want to turn into a jiggly-puff over summer and have struggle to lose that extra fat and water again in 2016.

With hindsight, I have to say that I am very proud of myself and about what I achieved this season.Remember when I was talking about my New Year's Goals (Resolutions) ? Well I have attained them ALL. The beginning of tis year could not have been better. I got a Top3 twice at the International Championship (J-M.B.Open) in Luxembourg, I mamanged (thanks to you) to participate at the Miss FIBO Power Beauty Contest 2015 with my best shape so far and I qualified for the International NAc World Championships in Warsaw. 

Even thought I wasn't in the best shape for the World Championships,  I am happy that I did my best and that I hold strong during this entire preparation. It wasn't easy at all, especially the last few days... Oh hell no, how often did I play with the thoughts to throw the towel, just because of the food... It was a tough prepration because my body wasn't 100% ok , so I can't show 100%on stage, but that's totally ok. I've learned from it and this won't happen again.

I am already looking forward to 2016, I hope (and train) for my personal best and that I achieve all my goals again.

Concerning the upcoming shows, there will be one on the 21st June, 11th and 18th July here in Luxembourg.

Our team athletes will perform a guest posing at the FSR Motorshow on the 21st of June in Belval to support kids in their fight against cancer.

On the 11th of July, Powerfood's J-M.B launches its annual jaarmarkt in front of the shop in Kahler where you can benefit from exclusive sales, yummy and healthy food and of course enjoy our posing shows and choreography throughout the day.

We are also guest-posing for a good cause at the charity event Télévie 2015 CHEM Bikers.

I hope to see you there, I am counting on you.

Top5 at the International NAC Championship Luxembourg, placed 2nd and qualified for the World Championships in Warsaw

Marlene M. (right), Alix G. (middle) and me after the J-M.B Open

Top3 at the J-M.B Open 2015. 1st Marlene M., 2nd Li h., 3rd me

Totally happy about my trophies

At the Miss FIBO Power Beauty 2015 in Cologne

J-M.B Open, Round 2, Evening dress

Afer the Miss FIBO Power Beauty 2015

Joking around after the 2nd round at the Int. NAC World Championships Warsaw

Team Luxembourg. Thank you for everything.

#pumpingfairy

Hey there, 

I wanted to apologize for my absence over the last three weeks here on my blog and YouTube Channel...I was quite busy and exhausted all the time due to my contest preparations and deloading-phase that I didn't have the energy nor the time to be active on my social medias.

But now I am back and got a lot more time...

Some of you might remember that I told you about how many competitions I will participate in? Well I decided to leave one competition out, the West Germany Competition which will take place the 10th May in Rheinbach.

As I already did 3 competitions, consisting of  intensive training and a very strict and straining diet, I thought it would be best to carb up a little in order to gain back my energy and intensify my training routines with heavier weights and less reps.

Therefor my next competition will be the International NAC World Championship in Warsaw (Poland) at the end of May, which gives me another 6 weeks to dig deeper, carb up a little and maybe get an even better form even though I was satisfied with my form for the luxembourgish contests and even more for the Miss FIBO Power Beauty contest.

In hopes that you had a great weekend in Cologne as well, here are my 9 favorite #pumpingfairies. if you are looking for motivation and support, use the hashtag #pumpingfairy for your fitness-&health related posts, whether it's gym gear, gym selfies, healthy food or your epic cheat meals. 

1. alain_greiveldinger , hats off for your transformation! Keep up the good work
2. jimmy_nutella enjoying the cozy sunrays
3. caro_rouge being totally addicted to nike shoes, I feel you!(#sorrynotsorry right? )
4. xeniia_93 met Larissa Reis at the FIBO2015
5. pia_fit03 , girl you gotta stay strong. You can do it!
6. t_veronique had a great run
7. b_lume prepared a super yummy banana oat strawberry smoothie post-gymsession.
8. urbanvalyou having a steak and quinoa for lunch, just like me today
9. adrianamendes9 showing off her biceps.

#fairygoesfibo

Here I am... back from the biggest Fitness&Bodybuilding Expo: FIBO.

I have a lot to tell so let's jump straight into my impressions:

This year was the first time we visited the FIBO on Friday, the trade visitor day. It was much more pleasant and comfortable, even if there were still a lot of people... '16 year old trade visitors' you know what I mean.

After checking out some stands, the first exciting thing we did was standing in line to get a picture with Mr. Olympia; Phil The Gift Heath.

What an awesome athlete and he was very kind too, which you can't tell about everybody unfortunately.

Only a few steps further we crossed the stand with Kay Green, and how could it be any different, we also lined up to get a picture with him. He even took the time to talk with Ken as he was one of the first people who wished him good luck for the next Mr.Olympia and that it would be his year. Even pro athletes need positive feedback from their fans once in a while.

While we were waiting in the line, Sammie (blog here) checked out the stand behind and found a delicious protein ice cream. Yes, a PROTEIN Ice cream. So I immediately added it to my 'to eat' list for Saturday's post-contest meal, just like the 'Oh yeah' bars and the 'Oat King' bars which I wanted to try out already last year.

Even if it was much more calm then on private visitors day, it was still a little hard at some points for me to walk through the FIBO with only 1,5L of water left for the whole day until 6pm. But this also had an advantage, I didn't have to carry liters of water along hehe.Otherwise I felt quite good.

Obviously I also did a little shopping at Better Bodies and Olimp.

I also took the opportunity at the LaBellaMafia stand to meet one of my role models:Alice Matos.

When I went to get a photo with her, she asked me if I was working at the expo because of my pass and she even wished me good luck for my contest, when I told her that I was competing for the Miss FIBO Power Beauty contest. She is really such a sweatheart and looks even better in real life, so no photoshop here, she actually is THAT hot! 

Later I went back to check out the clothes, because at first it was crowded with hectic women and I didn't want to do harm anybody haha (#NoCarbsReactions) While having a look at their printed leggings, Larissa Reis crossed me. After paying my stuff I went straight back to the queue to get a picture with her too. 

Alice Matos was there as well again, so I got a second picture with her, and she was like 'oh hey there again!'... She must think that I am some kind of a super groupie.

On Saturday morning I was only lying on the floor, with my legs up, after getting the spray tan by ProTan, because I didn't want to get all puffy from walking around.

30 minutes before the start of the Miss FIBO Power Beauty contest we could enter the backstage to warm and pump up. When I stepped into the backstage area I instantly understood why we weren't allowed to enter earlier. It was so small and you could hardly warm up without kicking someone with your elbows. When lining up, I could really feel the tension and the buzzing atmosphere caused by excited bikini athletes. 

To be honest, I have NEVER been that nervous to step on stage, not even on my first competition last year. I mean it was a competition at the biggest Fitness&Bodybuilding exhibitions and I was on stage as the only luxembourgish athlete. That's a real honor and I'm still so grateful for this unbelievable experience.

The level was very high, but I was still very happy and thankful to be part of the Top10 participants. That feeling being on the Bodybuilding.com stage at the FIBO Power is just indescribable. Before the nomination of the Top 3, every athlete was given a goodie bag by IronMaxx and a medal. After the price giving, all the athletes were invited to head over to the IronMaxx stand where everyone stepped on stage and did a small posing presentation. 

To be honest, the only thing I was thinking about while being on the IronMaxx stage was : I want my chocolates and sweets... NOW! But the chocolate had to wait a little more, because there were so many people that wanted to take pictures with me, which I still don't get by now...It felt however quite nice.

Afterwards it was finally time for some serious food. I had some chocolates after eating a delicious pasta with a lot of parmesan for lunch. You can't imagine how bloated my belly was.

In the evening I had my epic cheatmeal, which consisted in a fatty cheezy crust 'King Ceasar' at PizzaHut's and some ice cream for dessert. 

But the best thing is yet to come... 

While walking down the streets of Cologne, we crossed MICHELLE LEWIN!!! 

My idol and rolemodel #1. It's out of question that I immediately headed to say hello and take a picture with her.  I was so excited and happy that I had tears of joy in my eyes. 

This encounter made my weekend absolutely perfect. I missed the opportunity to meet her at the LaBellaMafia stand because of the competition, so meeting her in the streets made it even more precious and unbelievable. 

I hope you had an amazing weekend at the FIBO too. If you want to see further impressions, click here.

Line up. Picture by Peak

Taking shots with some people

Spring Season 2015

So today I had another checkup at our coach's along with Alix, another team-mate and good friend,who will start her very first season next weekend with the J-M.B Open as a Bikini-Shape athlete. 

The last week prior a competition I always have a checkup almost every two days because over the last days, your body can make huge changes, it's really amazing... You wake up, look in the mirror and recognize another transformation. 

All in one, my coach was very satisfied with my form as we are focusing more on the J-M.B Open competition and the Miss FIBO Power Beauty contest which take place the weeks to follow. The 'Top de Colmar' is, as far as I'm concerned, just a great opportunity to do a first water depletion, so I can reach a better physique for the upcoming shows to qualify for the World Championships in Warsaw (Polen). 

Just like the last season, I am not making big expectations because this will only lead to disappointments, and that's totally NOT what I want. I know that I did my best so far and that ,at that point, will step on stage with my best possible physique. Even though I am a little excited as I heard that it's one of the biggest contests in Europe with A LOT of awesome athletes... Last year they counted almost over 300 athletes, female and male. 

Beside from that, I thought it would be a cool idea to give you an insight on how such a contest preparation works. I am not talking about the training or diet... But more about all the things you have to think of, what you have to pack for your stay and how everything works backstage. Therefor I decided to create a 'follow me around' movie which will be published on my YouTube Channel either on Sunday, when I am not too tired as we will return home early in the morning, or on Monday. 

Enjoy the rest of the week. 

How my daily menu looks like

Get your tickets at the Powerfood's J-M.B Shop in Kahler. 25A Rue Principale L-8376 Kahler (Koler) Luxembourg

Gymselfies: Fitspo or Shitspo?

some weeks ago

Ever since social media became even more popular, there has been an explosion in the use of taking selfies, and, in my world, especially gym-selfies. 

On Instagram you get an infinity of results once you enter the specific hashtags that lead to #gymselfies. You get to see muscular, healthy and defined people of all ages who are proudly sharing their amazing body with you.

Personally, I am happy to post such selfies to share my excitement about another transformation of mine, which is basically standing for the work I put into myself at the gym over the last weeks. So the main idea behind gym selfies should be to inspire and motivate other people by showing that if you can reach that physique, everyone can reach the shape you desire.

I also love to scroll though my Instagram or Facebook news feed and have a look at all the amazing bodies from people that trained like hell in the gym and stuck to their diet, which I know can be very tough at some point. I think it's very inspirational if you look at 'normal' people that have reached an amazing physique, people like you and me. The only thing that differs them from everybody else is their dedication and motivation that keeps them going to get what they want. 

But can such gym selfies also harm us? Or even discourage us? 

As several psychologists showed in a research, fitness selfies can lower our self-esteem and we can easily become obsessed with our own appearance as we are constantly striving for perfection instead of progress. Although, this also depends on your character... if you get intimidated easily, well, then I would advise not to look at fitness selfies, because there's a risk that they might lead to a loss of your self-image and get you to go the unhealthy way in order to reach the physique of your role model. 

Actually fitness, or progress, photos exist for as long as personal trainers exists since they also take pictures of their clients from the first week, the 4th week and so on... but with another aim. They take these snaps to make their clients see the progress and to keep them motivated.

So while you are logging your progress, remember also to take before&after pictures. I do it myself and every time I see another transformation it simply motivates me to keep pushing. 

What are your thoughts about fitness selfies? Do they motivate you or discourage you sometimes? Or do you think that it's nonsense and annoying?

Back On Track

The view from the 22nd floor of our building, simply fantastic. The other side is even better, more natural

Here I am , filled with energy and motivation.

Maybe you've noticed that I was absent the entire past week as I caught a very bad virus, which deprived me from working out and from being overall active.

I was lying on the couch, wrapped up like a burrito in my bathrobe and a cozy fluffy blanket, watching my series all day long. The only time I moved was when I had to prepare and cook my breakfast, lunch or dinner... For the rest I remained the blanket-burrito. 

Some of you might think that it's not THAT bad to stay home, sleep longer and don't have to work. But for me it was a nightmare because I couldn't workout either and that made me quite grumpy since the first competition is in two weeks now.

But now my battery is fully charged ; and so I got back on track during today's lunch break as I lost an entire week of training. I put on my workout clothes, my nikes, power-beats, selected my bad-ass hardcore play list while walking down the stairs of the skyscraper (which has 24 floors) I am working in and hit a nice cardio session. 

I ran up and down all the floors from -2 to 22 four times , which counts up to 960 stairs up and 960 down. Although I was totally done when I arrived the 4th time at -2 , I still had to go upstairs to the 13th floor again to get out of the staircase without releasing the alarm. So this equals 1.090 stairs up and 960 down and a LOT of sweat. 

After a good hot shower I went back up again from -1 , but this time with the elevator. After all I didn't take the shower to sweat my office-clothes afterwards. 

And guess what, in the early evening I still have to train my legs and hit another cardio session . The next 4 weeks are going to be the toughest I will ever experience in my life I think. Last season I only did 3 competitions with a 'break' of 2-4 weeks each time. But this season I have 3 competitions within 3 weeks, followed by a 'break' of 3 weeks, then 1 competition and afterwards again a 'break' of 3 weeks and hopefully  finish my season with the world championships in Warsaw, Poland. 

Let's train for the best. 

Have a great week.

I definitely had to lay down for that one or another minute after this insane workout

#pumpingfairy

Some people hate Friday the 13th because they hink it's a cursed day and only bad things happen on such a day...

Sometimes I can also be a little superstitious, but not for Friday the 13th while 13 is my lucky number. It has always been my lucky number, and guess what happened on a 13th... I met my lovely boyfriend with whom I am in a relationship for 2 years and 9 months already. So why should I be afraid of such a day if it brought me the best thing that could ever possibly happen to me ? 

Now let's forget all this superstitiousness and get over to the more interesting things in life... Fitness, what else?!

As some of you have read on my Facebook-page or Instagram account, I was deprived from the gym the ENTIRE week... Horrible, seriously. Unfortunately I caught a bad virus that gave me body aches... sounds weird I know. Normally when I catch a virus or a flue I have pain in the limbs, everyone has experienced this at least once, right? 

Well what happened to me: 

This week, my whole body ached, even my face. At the beginning of the week I thought it was because I was maybe sitting somewhere in an airflow, but the day after my neck hurt, my arms and then my whole body. So I saw the doctor immediately and had to stay at home for the whole week. 

Even though I could stay at home, couchpotatoe-ing and watching series, I was feeling horrible because I couldn't hit the gym. And you know why it's so terrible, because I am only 2 weeks out of my first competition for this season. I really hope that I can catch this week up for the following 2 weeks to still get the physique I want, even if the first contest isn't the most important one. So let's hope or the best. 

Happily I am feeling a lot better by now and I am fit for tomorrow's little posing workshop I am giving to a new team-mate and also friend at our coach's. 

In hopes that you are all feeling great , here are my favorite pumpingfairies of the week.

1. urbanvalyou 's transformaton after 2 months & 10 days. Keep up the good work sweetheart !

2. alain_greiveldinger during his chest workout. Let's welcome a new pumpingfairy in our fitfam! 

3. caro_rouge pumpping her chest shoulders and back. 

4. jess_83_04 and her pink shaker after a great workout

5. jimmy_nutella on his active restday of his muscle building program. 

6. sarah_48612 baked some delicious bana-oat cookies. nomnomnom! I you are in search of a yummy recipe, have a look here 

7. pia_fit03 I hope you enjoyed your birthday! Have fun with your new mermaid piba tights! ( Checkout my review here and don't forget my coupon code JENNIFER10%OFF )

8. lysas_world looking all tired after her workout. 

9. mary__b making us jealous with her delish breakfast-pancakes. 

#pumpingfairy

MAhhh what a beautiful Friday we have today, don't we? At least here in Luxembourg. 

I hope you experienced a marvelous week with some great moments and workouts. 

My week was actually perfect, until yesterday. I worked out even harder this week, which I felt the days after (muscle soreness to the max) but yesterday evening, during my leg session, I started to get headaches. Fortunately I could finish the leg session before the headaches got worse, so I just had to skip the cardio session. But I will surely catch it up this weekend. 

I don't want to miss any minute I can burn fat and lose water as I only got 3 weeks left until the season starts. 

Talking about competitions, I still can't believe that I made it into the Top10 for the Miss FIBO Power Beauty contest, which is in only 5 weeks , and 1 day to be precise. Again, I want to take the opportunity to thank all of you for your amazing support and to every single one of you who voted for me, even if you only voted once.

Even though it is not the most important competition of this season, I will still train as hard as I can. I don't want to disappoint you guys, but not only concerning the FIBO competition but also the J-M.B Open, which is very important for me as it's the International Championship of Luxembourg AND the qualification for the World Championships in Warsaw. 

Being qualified for the World Championships in Polen would make the end of my season just magically perfect. So let's TRAIN and not 'hope for the best'.

Speaking of a magical happy end, don't panic, I didn't forget to present you my 9 favorite pumping-fairies of the week. 

1. m.egan__ ; girl, you can be very very very proud of yourself for this great progress!!!
2. laura_schneider did a great chest&biceps workouts.
3. lauragetsfit.14 mealprepping, good idea!
4. jimmy_nutella finsihed week #8 of his 12 week muscle building program. Keep up the hard work!
5. lowcarb_bymanu looking hot!
6. charlieeb8 and her biggest love.
7. catiminii having yoghurt with apple, kiwi, some soja flakes, seeds a good coffe and a green tea for breakfast. nomnomnom
8. xeniia_93 making me all jealous with her cheat. You can't believe how jealous I am sweetheart.
9. caro_rouge home alone in the gym.

The Competition Hype

I really need to talk and share my opinion about a topic that hasn't left my mind since some time...And I apologize in advance in case someone might feel a bit offended.

Let me start with a bit of history: the whole bodybuilding world rose with the birth of Eugene Sandow in 1867. When he came to America in 1890, he slowly developed and promoted the world of bodybuilding, so that the very first World Championships finally took place in 1891. Ever since then, over the decades , there have been some major bodybuilding role models such as John Grimek in the 40's , Steve Reeves in the 50's, Sergio Oliva in the 60's, Arnold Schwarzenegger, Lou Ferrigno, Franco Columbo and Frank Zane in the 70's, Lee haneys in the 80's , Dorian Yates in the 90's, Jay Cutler, Ronnie Coleman in the 2000's and today Phil Heath and Kay Green.
 

There have been so many great and inspiring bodybuilders in all kinds off shapes ever since bodybuilding was invented. All these athletes have one thing in common:  They have to work hard for their physique. Even those who compete in Athletic, Physique, Bikini, Figure and Fitness class have to dedicate themselves in order to reach the physique they want. Back in the days the competition and fitness universe was only for those who lived this lifestyle to the fullest. I guess you could even say that bodybuilding was a world for itself. Many people didn't even know that such competitions actually exist and that there are so many different federations, classes and rules.

Somehow, these days, social media is strongly promoting bodybuilding and everything around it. Even though I am happy about it, because it seems to help fight prejudices, I also have to say that this caused a real explosion in the fitness and competition scene, which brings me to the reason of this post.

Everyone's got to start somewhere, that's for sure. I also started to hit the gym regularly only 2 years ago and started competing last autumn. But to be honest, to me it seems right now that everybody feels like they need to participate in the fitness movement in order to be in style. Even the ones that have only been visiting the gym once think that they have to become a total fitness freak, or at least make their Instagram look like they were one, and want to participate in competitions. You can actually compare this with the aerobic hype back in the 60's, when every housewife bought these super flashy sport suits and cuffs and started to do aerobics by hoping up and down the stepper. And in what way could it be different... they soon dedicated their time to other things again. 

And that's exactly what happens now in the competition scene.

I am not criticizing people that simply want to live healthier and do more sports, because that’s one of the bigger benefits this current movement brings with it. But what bugs me, is that nowadays everyone thinks he/she can participate in bodybuilding competitions, just because they have a slight idea of training routines.

I am not saying that I know everything about a competition preparation...I am far away from that to be honest and that's why I have a professional and experienced coach who prepares me.

Due to social media this entire competition world slowly became a huge thing and I am convinced that sooner or later 90% of the people that start competing now are going to give up, maybe even before the real season actually starts or, the latest, after their first competition season. 

And the main reason why so many people are likely to give up is because all those popular athletes only show that 'bright side' of the competition, which doesn't even exist. 

A preparation isn't easy, and if you feel like it’s easy, well then you’re probably doing something wrong. There are so many things and difficulties you have to face during and also after your preparations, which I have already talked about in a previous post (here) and only the dedicated can make it through this.

Competitions are simply not for everyone and it sets me up that there are so many people out there who literally drag contests through the mire and might confirm the prejudices people already have: If you don't get as lean and shaped as you want, then how about resorting for other measures instead of working the ass off and develop the body one step (or rep) at a time?

So before you decide to step on stage and start competing, think about what this means for you. Do you only want it to prove other people wrong? Do you want to do it for yourself? Do you want to compete against yourself or against others? Or do you only want the fame and fortune?
 

If you want it to compete against others, don't even start because that's not the point of such a competition. If you're just doing this to prove people wrong, maybe you should first work on your self-conscious because what other people think about you, shouldn't affect your actions. In case you’re doing it for the fame and fortune, well, there’s an infinite number of professional bodybuilders out there that are not even able to make a living out of their bodybuilding career, so you better quickly forget about that.

 

I wish you a great rest of the week.

Temptations are everywhere. FOCUS!

No cheats during your contest prep

while my boyfriend has sushi, I have cod and beans for dinner

my favorite pictures. The result of hard work and determination

#pumpingfairy

#TGIF... right?

Normally I am not a person who waits for the weekend from Monday on, because although I have to get up early on weekends in order to not mess with my body's rhythm, I love every day of the week because I am working out 6 times a week so that's not a problem for me.

But THIS week, I felt so sluggish and lazy and tired all the time that even after taking my super duper booster I still felt lethargic. I know that I have a little vitamin D deficiency, but I am not sure if that's the problem or not. I have to work it out with my coach this weekend, maybe he has some tips on how to fight this tiredness.

Fortunately (perish the thought!!), I didn't catch any flu or cold , because my whole surrounding is slowly ''fading away'' due to bacterial or viral infections. I just try to stay away from such people and avoid bigger crowds... Yep the time to become super antisocial starts again haha

I always tell people that when the competition season is coming closer that I am becoming very anti social. First of all I don't have the time nor the energy to go somewhere as I am busy working, training and meal prepping; Second wherever you go is delicious food, whether you go on a shopping spree (when your company wants to have a coffee at a super delicious cupcake bar) or at the cinema (oh gosh I want candies...) and of course in the restaurant. Yes I know you can also have a healthy meal in the restaurant, but I have to weigh out my food... and I can't start taking out my scale to weigh the meat, carbs and veggies... Even if the face of the waiter would be worth it ;) Seriously have to try this once the season is over,just for the sake of fun.

But until then, no social life for me... #athletescanrelate

 I am more than thankful that social media exists, so that I can still keep in touch with the world

This weekend we also have our annual team meeting at the Powerfood's J-M.B shop , where our president and coach , JMB, is going to introduce our new team members and we are talking about this year's competitions and who can pitch in for the J-M.B Open. If you know someone or if you maybe want to help us, just leave a note, we are happy about every helping hand for this event. 

Before I am starting my weekend , filled with a meeting, gym visits and meal prepping, here are my 9 favorite pumping fairies of the week.

1. t_veronique  is all happy about the new arrival. Awesome color!

2. carolegoerend , you can be so proud about your transformation! Keepup the good work. 

3. mary__b has fish for lunch

4. lauragetsfit.14 got herself a new pair of fancy running shoes by brooks.  

5. m.egan__ enjoying and making us so jealous with epic piece of heaven

6. xeniia_93 and her better bodies pants. Love them!

7. jimmy_nutella smiling for the camera hehe (#sorrynotsorry hrhr)

8. urbanvalyou after her JMB workouts. I know how you feel sweetheart! 

9. caro_rouge on her legday, go get'em 

There is no denying that the fitness competition industry is growing. More and more people are taking the plunge to go through a competition prep and step on stage for the very first time. New organizations are popping up to cater to the ever growing crowd and with the help of the internet we have access to some of the newest, latest and most up to date information in regards to, training, nutrition, and supplementation. Of course, on top of this it is now much easier to access coaches all around the world who have the formal education and experience to back up their coaching protocols. - See more at: http://www.trenchfitness.com/Blog/fitness-competitions-what-is-all-the-hype-about.html#sthash.xOdEfCFQ.dpuf

Pumpingsession on Sunday

Usually I spend my Sundays at home cleaning the house, doing the laundry (mostly gym clothes) and recovering from my workouts. 

But now that my coach changed my training plan, I have to workout six times a week to get more shredded than last season. Yes I know this might sound very hard for some of you but it will be totally worth it. #nopainnogain, right?

My life has changed so much during the last year. I could never have imagined that I would spend my Friday and Saturday nights at home on the couch recovering, to make sure I'm not too tired the days after... But now we are here... I even spend my sunday afternoon in the gym to hit the 6th workout of the week.

Back in the days I was lying on the couch recovering from the party the day before. 

But to be honest, I don't miss anything about it. When I look at all those people working off their butts in the gym during the week, paying attention to their alimentation and on weekends they drink alcohol, eat crap and turn their body's rhythm upside down and mostly destroying the progress they made during the week, well then I really prefer to get up early in the morning, have my healthy breakfast,feel good and fit...but most of all feel HEALTHY. 

If you want to suceed , you have to leave your old and bad habits behind you and move on... Even if this means to give up that one or another bit of your social life... but hey friends will come and go, ' but 200 pounds will always be 200 pounds'.

That being said, I hope you enjoy my video. Leave a message on my channel and enjoy the last hours of your sunday evening.

Impressions of the J-M.B Legday

Finally I managed to upload my very first HQ video on my YouTube channel... weehhh

As I bought a new camera weeks ago, the Sony alpha 5100 (get it here), I can now video-tape some of my workouts and share them with you in a HD-Quality. 

I know that I still have to improve my film editing-skills, but I think as a first attempt, it hasn't turned out that bad. And my lovely sister did a very good job video-taping me, didn't she?

Even though I have to figure out how to solve the problem with that switch between landscape-&vertical-format... That's kind of annoying if you always have to bend your head. I should have read the operating instructions of the camera first, oops. 

I am also thinking about sharing some impressions of my preparation once a week to give you a more realistic and personal insight of my journey. What do you think?

If you have any suggestions or tips on how to improve my video-shoots,I am always open to a constructive feedback.Enjoy the movie and don't forget to leave a comment on my new-born YouTube-Fairy-Channel.

Much love, your Lifting Fairy.

J-M.B Extreme Legsession

Powerfood's J-M.B

I think I have never experienced such a painful muscle soreness than I have since yesterday... The reason: my boyfriend and I had an extreme legsession at our coach's home-gym. 

J-M asked us to hit a leg-training together with him to check if our intensity and form were okay.

Before, I was convinced that the intensity of my workouts was fairly good, but my coach really pushed me to my limits. It's a pity that we can't train together that often, since I realized that I train even heavier when someone is there to help me get through that last rep. And I guess I would improve my muscle volume and definition even more if I had such a bad-ass gym buddy for each and every work out.

Unfortunately my boyfriend and I can't train together anymore, due to our different work-schedules,so I rather prefer to train on my own than with someone that can't motivate or push me the way I need it (military-drill like).

We started the routine with a superset of leg-curls and leg-press and I was already dying because my coach has these very old-school machines that don't help you at all during the exercise. So I had to decrease the weights to actually perform the movement properly. He also has a leg-press that I have never seen before. Usually you sit straight up in the chair and only push with your legs... In his leg-press you are lying on your back and pushing the weights up at a 90 degree angle, which works your glutes even more considering that you can't help with your hips or back. He told me that it's better to press the weights explosively and come back in a controlled slow-motion, the same goes for the lying leg-curl and the leg-extension.

Afterwards, I did some squats together with backwards lunges. And here again I learned something new:  If you perform the squats at the Smith machine, you adjust the barbell on your shoulders, remove it from the holders, move as much forward as possible so you can perform a real proper and deep squat that goes right into your glutes. Usually I squat with 20 kg , barbell included. Here, I only squatted with 15kg and my legs were shaking heavily, which made the backwards lunges even harder.

We finished the leg-workout with some step-up lunges and leg-extensions. My quads were burning like hell... I felt like I have never lifted before because even with less weights I hardly managed to carry out the exercise.

On the calf press I even managed to press a little more weight than usually, which I am clearly feeling today while walking stairs.To finish did some abs exercises like planks and crunches,which is not a nice thing to do when your legs and butt are shaking like crazy. And last but not least my intensive interval-routine on the bicycle to finish my legs.

All in all, I was very happy that my coach was satisfied with my routines and that I never gave up nor complained even if I was running empty at the end of every single set. Surprisingly, I was still feeling energized and even more motivated to dig deeper and train harder during the next workouts, whether it's shoulders-,back-,biceps- or triceps-day.

My coach motivated me and bolstered me up that I can train even harder and that I should get rid of the fear that I could hurt myself. He suggested me; when I feel like quitting for the last 5 reps, I should pause for a second or two and do another two reps, pause 2 seconds and do the last reps. This way, I would be able to surpass my fear and improve my muscle quality.

I definitely take his advises and tips to heart and put them into practice during my next workouts, even if it means to have constant muscle soreness... That's the only way I can surpass myself and rock the stage by the end of March. #NopainNogain 

For more pictures, visit my Facebook page.

Lying (or should I say Dying) Legcurls

Legpress

Ken pausing from the calfpress

Alternate Legcurls

Squats, ass to the grass

You sneaky one

Shaking legs during the planks