2011 Contest Journal

On the 22nd of October 2011 Loretta took to the stage with the best bodies in the world to compete for a title in the INBA Natural Universe Contest.  On the 9th of November 2011 she travelled to Reno, Nevada USA to contend with the world’s elite in the INBA Natural Olympia Contest.

Follow Loretta’s progress as she prepared for State and National competitions in the lead up to the World Championships.   Each week you can read about the physical, psychological and emotional strategies she used to create a world class physique.

“As the weeks progress, I will reveal to you the raw, uncut version of my life and all that I know and learn about myself – my body, my mind, my strengths, my abilities, my level of commitment.  My goal is to inspire and motivate you to learn, adopt, execute and practice the strategies that apply to you and make them habits.  My number one objective is to demonstrate that going after what you really want, with everything that you have within you, makes life so exciting!  I want my journey to propel you to your next level.”

Sun 11 September  2011 – State Championships – Show Day

Show day has arrived.  My day began at 5:30am with the first of many physique assessments I will conduct throughout the day to determine my nutrition from hour to hour.  I must be very aware of how my body responds to all foods consumed right up until I step on stage because at this point it is highly reactive.  It is possible to destroy 30 weeks of work by eating the wrong foods at the wrong time.  The effects of slight dehydration are now evident, but nothing can detract from my focus and anticipation of getting on stage in the best possible condition.  I have paid a high price to get to where I am, but it is insignificant compared to the physical and psychological growth I have extracted from months of preparation. I am ready for hard work today amongst a solid field of competition.

You can read about Show Day in more detail here.

Week ending Sat 10 September  2011 (Weeks 8 to 1, leading to State Championships)

This week’s journal entry summarises the final eight weeks of preparation for the State Championships.  As anticipated from the outset, the physical and mental demands of preparation have consumed the creative energy I would normally have committed to writing a weekly entry.  However, due to my meticulous logging of training, nutrition, thoughts and actions, I will make available a downloadable e-book for readers who intend to follow my journey week by week.

During this eight-week period, I successfully reintegrated leg training into my routine after having treatment on my hip.  I also identified the set of emotions that I always aim to feel after a competition.  And I acknowledged that, while this process is not always fun or enjoyable, I know that I am constantly making good progress toward my goal.

You can read about weeks 8-1 in more detail here.

Week ending Sun 17 July 2011 (9 Weeks Out from State Championships)

This week’s training efforts have been hindered by lower back and hip pain which will require intelligent management if I am to return to full strength leg training for the weeks leading to the competition.  Weight loss was 500 grams and training and cardio sessions were performed on schedule and to a pleasing level of intensity.  I revisited how my mind set, self-limiting perceptions, and beliefs have evolved since I began competing and how I have made empowering paradigm shifts through asking better questions.  In some ways, I am grateful that I do not have the most genetically gifted physique for body building, because the challenges I face in creating the body I want have forced me to educate myself, learn, grow, understand and piece together how to build a world class physique both physically and mentally.

You can read about week 9 in more detail here.

Week ending Sun 10 July 2011 (10 Weeks Out from State Championships)

In week 10 I take a look back at the 23 weeks of preparation so far.  I revisit my psychological and physical progress, consider how well I have lived up to my own expectations and ensure that I am clear about my purpose and expectations leading into the final months before the contest.

You can read about week 10 in more detail here.

Week ending Sun 3 July 2011 (11 Weeks Out from State Championships)

This week I lost 100 grams and took further comparison photographs which show progress from week 12.  I also acknowledged how important it is to think ahead to when the contests are over.  I must consider how I will fill the void that comes with the loss of a goal and the loss of purpose after having been driven toward and intensely focused on a certain outcome for almost one year.  Failing to plan for this inevitability could lead to problems reintegrating into a ‘normal’ life, so I describe how I deal with this.

You can read about week 11 in more detail here.

Week ending Sun 26 June 2011 (12 Weeks Out from State Championships)

Consistency is paramount to my contest success and this week I describe how my life follows the pattern of Train Eat Sleep Repeat.  I reveal in detail a typical day during contest preparation as well as all of the foods I eat, and while this may appear dull and repetitive to most people, I know it works.  What works isn’t always glamourous or sexy, but those who are prepared to do the hard work reap outstanding benefits.  This week I lost 900 grams.

You can read about week 12 in more detail here.

Week ending Sun 19 June 2011 (13 Weeks Out from State Championships)

This week I gained 400 grams but experience assures me that slight fluctuations are acceptable and will reverse within a week as I continue to apply consistent effort.  Training remained the same.  Cardio duration increased to an average of 90 minutes per day plus 30 minute dog walking.  Following my decision in week 15 to compete at the Natural Olympia in the U.S. I confirmed flights and accommodation for November, committing an additional three weeks of my life to preparation and competition.  That means from now there are 21 weeks until I complete my cluster of ambitious goals.  This is a huge undertaking and I must work diligently to manage occasional feelings of overwhelm.  I achieve this by logically dissecting the distinct phases of what I must do and executing them intelligently.  This week I also described how I experience the entire synergistic process of sculpting a great looking body, using the physical fundamentals of weight training, cardiovascular training and nutritional habits.  Of course this is a subjective experience and is a personal perspective that I offer to help you appreciate what is required for making permanent changes to your body.  Entering week twelve demands that I bring my A-Game to every single workout. I realised this week that my mind set and physical efforts in 2011 are much more advanced than they’ve ever been.  And I will continue taking them to even higher levels in the future.

You can read about week 13 in more detail here.

Week ending Sun 12 June 2011 (14 Weeks Out from State Championships)

Week 14 was virtually a carbon copy of week 15 in terms of training and nutrition.  There was no need to change anything other than significantly increasing water consumption which will remain high leading into each contest.  This will prepare my body for processing large volumes of water so that I get my fluid balances right on the day.  I lost a further kilogram this week.  I continued to monitor my nutritional and cardio efforts and training intensity using the objective measure of an invaluable tool – my training diary – as well as a more subjective, gut feel measure of how my body feels and looks.  As the contests draw nearer a vast array of emotions are intensifying and becoming more frequent.  From excitement and exhilaration to anxiety and complacency, I must manage my thoughts and feelings so that I stay in full control of my actions.

You can read about week 14 in more detail here.

Week ending Sun 5 June 2011 (15 Weeks Out from State Championships)

This week I completed six weight training sessions, six 60 minute structured cardio sessions plus five incidental dog walks of 30-45 minutes each.  I lost 600 grams, and my calories remain abundant.  More contest day details were nailed down and my complete contest schedule for 2011 has now been cemented.  Between September and November I will compete in the State, National and two World Championship contests.  With this lofty commitment comes a level of self doubt and like most people I fleetingly question whether I am good enough.  I used mental strategies and emotional management to deal with this.  Undertaking challenges that trigger such uncomfortable feelings is what raises our standards and accumulates evidence that we are capable of much more than we ever thought.

You can read about week 15 in more detail here.

Week ending Sun 29 May 2011 (16 Weeks Out from State Championships)

Week sixteen was psychologically, emotionally and physically demanding, more so than normal because I moved house.  The ramifications of this slight disruption was the loss of extra weight (due to the cardio demands of packing and moving), inconsistent meal times, and a disrupted training schedule.  However I worked hard to keep my thoughts, emotions and actions aligned with my ultimate goal.  Training intensity was driven by asking myself the question “am I giving all that I can give, or only what I am willing to give?”.  Answering this honestly usually results in an immediate spike in intensity.  I reduced my carbohydrate intake slightly this week, but overall calories remain high.  Daily changes to my physique are evident as I get leaner.  I will stay open to making changes to my diet if this progress stalls.

You can read about week 16 in more detail here.

Week ending Sun 22 May 2011 (17 Weeks Out from State Championships)

From this point forward my discipline for attention to detail will make or break me.  I must carry out my training, cardio and nutrition with the level of precision and commitment that will ensure I meet my standards.  Near enough is not good enough.  I can make no exceptions going forward.  I am prepared to pay the price of pain, sacrifice and discomfort now to earn my very best physique in 17 weeks.  I trained six days this week as normal with the goal of lean mass gains, and completed five cardio sessions for body fat reduction.  Since last week I have dropped 1.7 kilograms due to consistent cardio and structured nutrition.  It has taken three weeks for any weight loss (on the scales) to appear, although I know body fat has been decreasing since around week 20.  I expect to lose around 500 grams per week for the next 16 weeks.  I have now booked airfares and accommodation for the Natural Universe contest in October, further cementing my commitment.  Music and choreography is arranged.  Organising my bikini will be one of the last details to address next week.

You can read about week 17 in more detail here.

Week ending Sun 15 May 2011 (18 Weeks Out from State Championships)

At eighteen weeks out, this is my “go time”!  Time to charge full steam ahead with contest preparation.  If I had started thinking about the contest just now, at 18 weeks out, I would be well behind.  Unlike other people who can prepare in 12-16 weeks,  I prefer to get the momentum firing much earlier.  The improvements that I have made to my physique during the past two years in the gym are starting to show as I get leaner.  My body fat is slowly decreasing, although I haven’t lost any weight on the scale.  I am not concerned about my weight just yet, experience has taught me to be patient and understand that my efforts will be evident in the next few weeks.  This week posed an unexpected challenge that threatened to derail my efforts or at least stall my progress.  Moving house!  I will deal with this potential disruption intelligently and keep my routine consistent.  Firing up the intensity from now until show day means never letting up, never being complacent and never being satisfied. If I can, I must!  Next week involves nailing down as many contest day details as possible – booking airfares and accommodation, choreography and music, and other on stage requirements.

You can read about week 18 in more detail here.

Weeks ending Sun 3 April 2011 and Sun 10 April 2011 (23 and 22 Weeks Out from State Championships)

The contest date has been brought forward so I have one less week to prepare. This fortnight I continued the heavy resistance training and 2-3 days cardio training while keeping calories high.  During contest preparation I focus on two massive driving forces that create momentum to propel me through the tough times to come.  The first is having a purpose and the second is an unrelenting belief in myself.  These forces give me the energy and discipline to create the physique I have envisioned.

You can read about weeks 23 & 22 in more detail here.

Weeks ending Sun 20 March 2011 and Sun 27 March 2011 (26 and 25 Weeks Out from State Championships)

Another fortnight of training completed with focus and intensity.  The contest is now less than six months away.  During the past two weeks I reflected on how this sport and level of competition has empowered my mind set, particularly in the way I define success.  Winning a contest is a fantastic feeling and what I strive for relentlessly, but true success in my mind is setting high expectations and standards and living up to them.  Next week I will begin to focus on contest-day details such as music and choreography, bikini and tanning.

You can read about weeks 26 & 25 in more detail here.

Week ending Sun 13 March 2011 (27 Weeks Out from State Championships)

I returned to training this week after my rest in week 28.  This week is an acclimation week during which I train at less than full strength while my body readjusts to heavy resistance.  I revisited the strategies I will use and the personal qualities I will draw on in the weeks leading to the first contest.  These are the psychological tools that create a world class physique.  But you should know that they can be used by anybody who wants to make positive changes.  Everyone can apply these strategies and call on the personal qualities.  What determines the results is the degree to which they are applied.  The standards to which different people hold themselves.  My strategies are: Commitment to my vision; Experience plus continual learning and improvement; Structure and organisation; Consistency and focus; Imbalance.  The personal qualities I must exploit are: Emotional mastery; Psychological control; Courage; Excitement and passion; Flexibility.  Next week I will increase training intensity, add 1-2 cardio sessions and continue to stretch myself psychologically.

You can read about week 27 in more detail here.

Weeks ending Sun 27 Feb 2011 and Sun 6 Mar 2011 (29 and 28 Weeks Out from State Championships)

Week 29 was my final training week before a scheduled rest week so I focused on intense physical training and mental effort.  During my seven days rest (week 28) I did not train or do any cardio other than walk my dog.  Psychologically, taking time off training can be difficult but I manage this by understanding that (1) my body needs time to recuperate (2) as long as my nutritional standards remain high I will not “undo” any of my hard work and (3) my motivation and energy will be renewed.  I planned the next twelve week training block and I have a results-focused, driven and determined mindset for recommencing training next week.

You can read about weeks 28 & 29 in more detail here.

Week ending Sun 20 Feb 2011 (30 Weeks Out from State Championships)

This week I addressed the training issues experienced last week by re-establishing my commitment, refocusing my efforts and redefining my personal meaning of intensity.  I keep a level of  pressure on myself which creates discomfort – a strategy I use to drive me toward my goals.  This pressure is created by the expectations I have of each training session as well as by disclosing my personal goals to others – I take a risk and put my butt on the line by doing this.  But it forces me to utilise all of my available resources to attain my vision.  Complacency almost derailed my progess this week, however being able to recognise when it is looming safeguarded my efforts.  I am continuing to assess my physique weekly by taking photographs.  The training week ahead is the last before my scheduled time off.  Needless to say, it will be an intense week!

You can read about week 30 in more detail here

Week ending Sun 13 Feb 2011 (31 Weeks Out from State Championships)

This week my training and nutrition were on track as scheduled, however my energy lagged toward the end of the week with a resulting drop in intensity.  I have a week rest from training in two weeks time, so I will be sure to reignite the intensity over the next fourteen days.  Planning is now critical to my progress even to the detail of my weekly shopping list. This means I won’t waste valuable energy thinking about what to, I can just DO.  My ‘magic’ formula for daily consistency is (1) plan and (2) execute.  I began taking photographs which will be a weekly occurrence until the contest.  Regular photographs are important to monitor my progress, and they are an outrageous motivator.  I highly recommend this strategy to anyone who wants to improve their body.  Lots of hard work to come, but momentum is firing!

You can read about week 31 in more detail here

Week ending Sun 6 Feb 2011 (32 Weeks Out from State Championships)

This week I successfully improved my training efforts as I intend to do each week.  Knowing my expectations before starting a training session makes it non-negotiable that I improve in some way.  I regularly renew my motivation for undertaking this huge challenge by reviewing my thoughts and actions (training, nutrition) recorded in my training diary and reminding myself why I am doing this – to compete with the best bodies in the world. I have to know my reason for every workout, every set and every single rep!  Taking charge and staying in control of my body is crucial to successfully navigating the next 32 exciting weeks, which will see me grow physically, emotionally and psychologically. Next week’s goals are to continue with the intensity and mental focus and strive to consistently complete all my daily disciplines.

You can read about week 32 in more detail here.

Week ending Sun 30 Jan 2011 (33 Weeks Out from State Championships)

I realise that I have 33 weeks until the first contest, but this week I set the goal of being psychologically ready to go full throttle now!  My objectives were twofold.  First, to identify which areas of my life will take a back seat during the next 33 weeks so that I can dedicate greater and greater amounts of  focus and effort to training and contest preparation.  Second, I made the time to set the standards that I expect of myself during the next four weeks, making them quantifiable so I can see clearly, in black and white, whether I meet my daily expectations.  Which in turn will determine my level of success on contest day.

You can read about week 33 in more detail here.