#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

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

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

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

FIBO 2015

How was your weekend my lovely fitfam? Did you rest and recover enough to start all fresh into the new week?

I definitely did. I was such a couch-potato this weekend and did nothing productive, except meal prepping of course, walking my best buddy Mumble, and finally buying my tickets for this year's biggest fitness exhibition: FIBO . 

The FIBO will be held from the 9th to the 11th of April in Cologne again. With over 116.000 visitors and 700 exhibitors, it has become one of the greatest meeting point for Bodybuilders, Weight Lifters and the Martial Art community. Last year was my first time visiting the FIBO, and I was overwhelmed by all these fitness and sports-fascinated people and of course by all the awesome stuff you can buy and try. It was quite funny to cross all these bad-ass athletes and bodybuilders who are, most of them, very tall. So just imagine me next to a huge bodybuilder? I looked so tiny and felt like 'do I even lift?'... 

The FIBO is actually divided in two different exhibitions, the FIBO and the FIBO Power. The FIBO Power is mainly about Bodybuilding, Weight Training and Martial Arts. There you can also meet A-list bodybuilders like Ronnie Coleman, Jeff Seid, Kay Green or Jay Cutler, but also famous female athletes like Dana Lynn Bailey, Ramona Valerie Alb or Stephanie Davis. 

Besides this you can enjoy the many different shows such as the Miss FIBO Power Beauty Contest, the DBFV Men's Physique Cup, a Terminator Show, FIBO Power Strongest bench-presser contest or the Strongman Championships League. 

You may be wondering why I am already so excited about this year's FIBO, don't you? 

If you have read my posts about the new year's goals, you already know why.
I am aspiring to participate at the Miss FIBO Power Beauty this year, but there is still one thing to do... Get a top8 ranking at the online-voting. Only the first 8 are actually allowed to participate in April. To be honest, I don't think that an online-voting is really fair, because first of all you can photo-shop your pictures. Second, you can manipulate your voting, and third; if you have lots of friends on Facebook or on your Facebook-page as an athlete, you are more likely to get more votes. But still, if you place top8 and participate at the contest in April, you are the one that has to step on stage with the physique you have.
Therefor I don't see the point of cheating in the voting, but you know, there are always people who don't play a fair game. I personally  think it would be best if they would organize a prejudging the day before the show to judge the athletes in real and not via an Online-Voting. 

If you haven't bought any tickets yet, or booked an hotel, hurry up because a lot of hotels are already complete and the prices of the rooms are sky-rocketing day by day.

And don't forget to vote for me HERE (Jennifer Ries). You can vote once a day to help me get a top8 ranking and participate as the only Luxembourgian athlete at the Miss FIBO Power Beauty.

Many thanks in advance already and I wish you a great new week. Keep pushing

The beautiful Winners of the Miss FIBO Power Beauty 2014

#pumpinfairy

My weekend couldn't start any better, even if I am feeling totally sore and can hardly move.

First of all, I have my favorite training day of the week... right, LEGDAY! 

Second, we finally got some snow again here in Luxembourg, which really makes me happy, even if the snow doesn't stay and even if it's freezing cold.

And last but not least, we cracked the 3.000 likes on my Facebook-page and I have to say that I am so thankful for every single like.

When I started my Facebook-page, (not even a year ago!) I never thought that it would have so much success and get so many likes in such a short period of time. The same goes for my Instagram account and of course my blog.
I can call myself lucky to have such a kind and positive fitfam 'around me' on my social medias. You really keep me going with your daily nice and warm words. For some of you I have already become kind of an inspiration (for which I feel truly honored), but people, you are also a great inspiration and motivation for me, believe me or not. 

Therefor I hope that you won't miss the voting for the Miss FIBO Power Beauty from the 1st of February to the 28th of February. I need every possible vote to get a top8 ranking in the Online-Voting to participate at the 'Miss FIBO Power Beauty' Competition in Cologne in April. Don't worry I will surely inform you and share the link to vote as soon as the voting is open.

That said, here are my favorite #pumpingfairy posts from this week.

Enjoy your weekend my loves.

1. sarah_48612  and her supporter-team, the 'orange' one looks quite confused hihi
2. pumpupapp sharing a guest post of me (thanks again!)

3. carolegoerend on a rainy 12km run

4. pia_fit03 already lost 11kg, great transformation and inspiration (Keep going )

5. xeniia_93 taking gym-selfies with barbiebeeeee

6. aline_janie showing off her great progress

7. sopheylicious is happy because she also lost two more kilos (good job!)

8. urbanvalyou enjoying a delicious and healthy egg-protein-shake by Powerfood's J-M.B

9. lauragetsfit_14 making us jealous with that beautiful place she has around the corner on a run.