Part 18 - The Home Stretch

Ed would have finished the race sooner had he
not stopped every time he saw me on the course.

In just a few days I'll be standing on the stage with a panel of judges gazing up at me. During this final week, I'm making adjustments to my activities and diet. Certain foods and spices are being cut out in case of blotting, water retention or bowel issues. No sitting outside in the evenings in case of bug bites, no hiking in the fields in case of poison ivy and no new body cremes. I won't suddenly take up running or biking in case of injury.....and definitely no jumping out of airplanes.

Ed ran the Ottawa Marathon yesterday. I supported him in his training then tracked him down several times during the race to cheer him on. His normal diet is high carb, whereas mine is high protein. In the week leading up to his race, he loaded up on carbs and maintained sodium levels. He finds it quite interesting that most figure and bodybuilding competitors carb deplete before carb loading then dehydrate just prior to the event. Doesn't sound very healthy but it's just for that week, so we do what we need to do.

It's such a fine science to peek at the right moment. It matters not what you looked like the month before, the week before or even the day before. What counts is what the judges see in front of them on that stage at that moment. Timing is crucial. Every bit of what I do and consume this week will count.

As for training, the hard work is now done and my body composition is where it should be. There's no need to expend energy doing cardio and the workouts are light and easy. There will be plenty of exercise to be had by practicing my poses. My last visit to the gym will be on Wednesday. This is also the time to get all the cosmetic preparations in place...hair, nails, make-up, tan, that sort of stuff.

Chin-ups are part of my regular back routine.

Bicep Curls

The Ontario Championships is a much higher calibre competition than the Ottawa Championships. Everyone entering this event has qualified by placing in a regional event within the last two years, or they're back to re-qualify for the nationals. With almost 300 entrants to date (including physique, fitness, figure, bikini and bodybuilding), the judging is sure to be brutal. Anyone who doesn't stand out in the line-up risks elimination from the top standings in the flick of a pen. In the case where there are large line-ups, the judges will likely pick their top candidates after one round of mandatory poses then concentrate on that group. It's more important for them to get the top placings correct than to worry about those not in the running. There's no real difference between placing 7th or 8th...the point is that you didn't make the top 5. That's it folks, go back to the drawing board and see you next year or at another qualifying event.

Christian, my biggest supporter
at Nautilus Plus. Thanks Chris!

Sorry to be so blunt but that's simply the way it is at the higher levels. So if you place 12th and you think you should have been 9th, don't take it personal and don't accuse the judges of not doing their job well. As long as the top 5 are correct, that's all that matters. It's different at the regional events because the promoters and the associations want each and every competitor to enjoy their experience and encourage them to continue.

I better remember my own advice later if I should be one of the non-placers. No worries, I've been there before, I can handle whatever is dealt to me. Until then, I have no vision other than holding an award above my head at center stage. I feel really and I've done my homework.

Last I heard, there were 13 Figure Grandmaster ladies entered and only 4 Open Short. Those numbers will increase as the late entries come in this week. It can also change at the official registration on Friday when we get height measured and carded. It's not the number of competitors that matters, it's the quality of those competitors that counts. Even though there are more Grandmasters, I have a gut feeling that it's the Open Short division which will be tougher. I'm not going to worry about who will be there. You could get a regional winner who blew everyone away standing beside a 3rd placer who qualified only because there were 3 in the division, yet it's the latter who winds up winning the provincials. It's not about how they looked then, it's about what they put in front of the judges on June 2nd.

4 more sleeps..........

Part 17 - Three Slices and a Pint

Meaghan & Sue during the
Florida Fitness rehearsal

The rehearsal with the ladies of Florida Fitness was amazing. All ten invited to participate in our mock competition showed up. Ken hadn't been certain if he could make it, but he managed to clear his calendar and came ready to crack the whip. He took control of things beautifully, acting as our stage marshal and head judge. Actually, he was more like a drill sergeant! He took his job seriously, putting us through our paces for almost 2 hours. Jennifer was the perfect assistant, correcting our posture and making us hold our positions. Kierston was there cheering us on and offering encouragement. Ed was on the sidelines taking notes in preparation to make sure I practice what I learned. There were also a few extra bodies in the room serving as our audience.

What a great experience it was for everyone. We filed out on stage, lined up together, got called out for comparisons and practiced the T walk. It helped us get comfortable in our heels and loosen up. I'm not sure how well something like this would have worked at another gym. I've been around a long time and I've never seen a bunch of girls support each other like they do. Afterwards, Jenny gave us a taste of what she'll be doing in Miami on June 16th when she competes at the Miss Bikini Universe.

Since most did not sport tans which made them look whitewashed and others were in borrowed suits, I am not posting pics of the whole line-up...sorry!

As we were packing up to leave, I managed to get a few words in with Ken. He suggested that I trim down just a tad more and avoid any kind of stress until my event. So I took the opportunity to tell him about a fight I'd had with Ed the previous day. Ed did something to tick me off and I completely flipped. There I was on the treadmill at Nautilus Plus lashing out at him on my cell. Fortunately, it was quiet in the gym. After I disconnected from him, my walking became fast and furious. My nerves were so shot that I couldn't eat almost the whole day. I vowed to pull out of the competition. Later in the evening, after we mended our differences, I woofed down 3 huge slices of pizza and washed them down with beer. It was our first real fight and I'm glad it's over!

Meaghan Kesterton

Stress?............What stress?

Perhaps it wasn't such a good idea to cut fruit out of diet. I don't eat desserts much but I love my fruit. Restricting me of this healthy snack turned me into a raging bitch. When my friend Donna called to confirm an outing we'd plan, I decided to postpone until after the competition. I explained to her that my mind is on one track at the moment and I wouldn't be the best company. The good friend that she is, she understood.

I was so impressed with Jenny during our rehearsal that I decided to book some time with her for a stage presence class. It was helpful to get a private session with her to perfect my poses and work on my walk and attitude. The first thing we decided to change was the shoes. My walk is much more fluid with normal heels, so my new platforms have been kicked aside. I'll bring them with me to Toronto and throw them on only if the other grandmasters are super-sized. I won't need them for the open short division because I'll be standing with women my own height, but the grandmasters are all in one category.

After the stage presence class, I had just enough energy left to do a partial leg workout with Meaghan who's getting ready for her first competition. She is one strong girl! I'm old enough to be her grandma, yet it doesn't seem to matter in this world.

8 days to go..........

Part 16 - Tears of Joy

Joan MacDonald and Edmund Binggeli

I AM SO EXCITED. Went to pick up my new posing suit on Friday. Joan and Ed came up with the design together, Ed sponsored it, then Joan made it happen. Now my job is to wear it and show them that I deserve it. The draft that I'd seen earlier of the suit had me worried as it seemed over the top with bling for my level of competition. When we walked into Joan's under-construction workshop and saw the finished product on the mannequin, Ed was blown away while I stood there speechless. Joan studied me as I slowly walked closer to it, not saying anything. When I finally looked up, my eyes were filled with tears. Turns out the suit is not too much yet looks like a pro suit.

Just 12 days to go and I'm getting very nervous. I won't be as defined or as big as I'd envisioned but that's okay. The OPA, CBBF and IFBB have clearly established the direction they want the various women's categories to go and, from what I can tell, the super cut and super muscular are not winning in figure. The massive ones are being encouraged to compete in the new physique category and the skinny ones are getting the message that it might be a better idea to exit the stage and go eat a sandwich. And if you're fit but don't quite have the muscle bellies necessary for figure competition, then bikini is the way to go. I'm not knocking the other categories one bit. I have an appreciation for the bodybuilders because I used to be one and I admire the beautiful lines of the bikini model. I chose figure because it's somewhere in between and feel that my structure is more suited for it.

Since my last post, my weight has dropped quickly...too quickly. My metabolism has taken off on me. I'll have to either cut back on the cardio or up my carbs...or both. All I want to do at this point is tighten up a little more and not screw it up at the end. My bigger worry now is getting the stage presentation down pat. I'm working on that.

The ladies of Florida Fitness Aylmer are getting together for a rehearsal today which will take place at 3:30 pm. Most are preparing for competitions on June 16th, while mine is two weeks earlier on June 2nd. We'll wear our posing suits, put our heels on and make like we're stepping onto the stage. The beautiful weather we're having this weekend certainly won't hurt our tans. It promises to be a fun gathering! If you train at FFA or are a client of Jennifer Lambert Foster, try to make it out to join us. Don't worry, it's not a competition...no placings, no trophies...at least I don't think so! We can each take our turn at the walk, nail our signature poses, go through the paces of comparisons and maybe even do a victory pose. If you haven't figured out what it's all about yet, then you really need to be there. We're going to share tips and secrets...I hope.

Oh yeah, and I also got new shoes from Joan. It's an unwritten rule that clear shoes are required and I needed to get higher pumps to combat my height. When I showed them to the staff at Arthur Murray Dance Centre, making a comment that I wasn't sure if I could learn to walk in them, one of them offered to help me with that. I see another flair and walk lesson coming up at the studio. It's a perk of working for some of the best dance instructors in the city.

In my last entry, I hinted of a set-back in the form of an injury. Did something to my shoulder which is affecting my workouts and causes me trouble posing. I don't know what it is, but I'm working through it. I've adjusted my training slightly as some exercises in my program hurt too much. Just goes to show you that anything can happen at any time. When I was getting ready for the 1985 Canadian Bodybuilding Championships, I tore an abdomen muscle severely doing a swan dive into a friend's pool. Of course the doctor told me it needed complete rest. No doctor was going to convince me not to train, so Larry held my midsection in place as I did my exercises. If anything, it made me train more strictly. I went on to place a solid 3rd. If I could make it through that injury, I can make it through this one.

Until next time..........

Part 15 - Fast Forward to Now

One month after going under the wing of Ken Clement, he pulls me into his office for a progress check. I'm just over 5 weeks out from the provincials and haven't yet tightened the reins on my diet. I've been watching what I eat closely for months but haven't suffered or restricted myself drastically. I enjoy clean eating, so it's fairly easy for me to resist junk food.

I generally follow a high protein, moderate carbohydrate, low fat diet, eating every 3 hours, drinking 3-4 liters of water a day. My protein comes from fish, chicken, eggs, tofu, cottage cheese, yogourt and protein powder; my carbs from oatmeal, rye bread and fruit; and I eat plenty of vegetables. I rarely leave home without a healthy shake and bottle of water in hand, and a can of tuna in my bag just in case. Oh yeah, and I have a weakness for popcorn and peanuts when I'm bored...umm, accompanied by a dry martini (shhhhh! don't turn me in).

We made a few adjustments to my diet by replacing fruit with yams and rice, so that my carb source isn't coming from sugars. Ken suggested swapping peanuts for almonds. I like peanuts because they're fun to crack open and cost way less than other nuts. But okay, fine, I'll get the almonds. Not surprisingly, he also told me to axe the popcorn. That's a tough one for me, don't know if I can do it. Focus, Sue, focus! You can do it, give up the snacking for just a few weeks.

And I don't need to be scolded about the alcohol, so that I can zap on my own. Research has shown that alcohol diminishes testosterone levels in the body, though it has yet to be proven in women. Plus, the research to date has mostly used subjects on the brink of alcoholism. Being post-menopausal, my hormones are all messed up anyway. Excuses aside, it's still not a good idea during contest preparation. It's empty calories and, in the case where one is not enough, it can affect your sleep and workouts.

So on to the progress check. I weighed in heavier than the first analysis while the caliper measurements decreased. The fact that the scales were moving up instead of down wasn't scaring me the way it would normally. I was using the mirror as a gauge and knew my physique was looking sharper. When Ken punched the numbers into his computer, the results indicated that I'd gained 3 lbs of muscle and lost almost 2% bodyfat since my first analysis. That's amazing in just a month...impossible actually. Oh I definitely gained mass since my last competition, just not in this short time span. The only explanation is that initially my muscles were so over trained that they went into remission. Once I resumed training properly and added more carbs to my diet, they filled up. We'll call it muscle memory. I'm thinking the over training wasn't all for naught. Whatever happened, I'm happy with the results and intend to continue following the program to the end.

We then stepped into the aerobics room to hit a few poses. My abs are hiding, but leaning out a little more should bring them out. My abs are always the last to arrive, but they show well once the tan is slapped on. Some people are blessed with washboard abs without trying very hard, while I just have to look at a dumbbell and my arms grow. Everything else seems to be on track.

I never thought I'd do this but here it goes, I'm posting before pics modelling my new posing suit prior to Joan blinging it. These were taken on May 2nd, with exactly one month to go.

Fast forward 3 more weeks and we've arrived at real time in this blog. The scale is hovering at 107, skin has tightened, delts have rounded, back widened, legs improved, arms haven't grown out of proportion, and my dancer obliques are surfacing. My shape has dialed in and it's looking like I'm almost ready. It's hard to see the gains when comparing the photos I've shared with those I posted earlier from competitions, however, I have before shots from last year which I haven't shared. In the next week or so, I'll have another progress check then make some decisions about what to do for the home stretch.

It's May 18, 2012. Only 15 days to go and I'm faced with another set-back. This is no time for an injury..........

Part 14 - Sometimes you just need to reach out!

Ken Clement, owner of Florida Fitness Aylmer

I'd been feeling down and out and it was time for a shake-up. An old friend from my past, Ken Clement, is the owner of Florida Fitness Aylmer and I'd heard he was the trainer of many champion figure competitors and bikini models. Ken is a good friend who I'd lost touch with over the years. He was an important part of our crew when Larry and I organized events. We also used to get together for dinner quite often.

When I started getting ready to return to the competitive stage, I knew Ken would be there for me but I was too stubborn to even drop in to say hello. I was basking in the idea of being a dark horse, quietly training in a corner, providing my own nutritional advice and mentally counseling myself. I wanted to do it ALL ON MY OWN. And I did just that for the Ottawa Championships. But now I was getting ready for something much bigger. It was time to kick it up another notch. I decided to put my pride aside and pay Ken a visit. After all, he is up on all the new methods that surfaced during my absence. I also wanted to meet his star pupils who I'd been admiring from a distance.

From left to right: Pamela, Rosanne Neddo,
Joan Macdonald, Jennifer Lambert Foster,
Kierston Fu, Anouk A, Debbie Laurin-Leclerc

So one day I walked into Ken's gym not knowing how I'd be received. I wasn't sure if he, knowing that I'd returned to serious training, may have been insulted that I hadn't joined his gym. He greeted me with a big hug...whew!! He showed me around, processed my membership, signed me up for my first spinning class and booked me in for a consultation. I was now paying for two gym memberships and I didn't mind one bit. It reminded me a little of the old days when I trained in just about every gym in the area...Gold's Gym, Merivale Acres Y, Rideau Valley Fitness, Chaudiere Club, Orleans Recreation, Unlimited Fitness, Physical Limits...all of which have closed since then. It was my social and promotional network. The only difference is that I didn't used to have to pay for my memberships. Because I was involved in all facets of the sport, I was in a position to barter my memberships. Ah, those were the days! I'm humbled now, being a newcomer in many ways.

The commercial gyms these days are mostly equipped with rubber coated dumbbells and plates which are much quieter. Florida Fitness, however, kept the old metal equipment which clang every time they knock against each other. It put me back in time, giving me a tingly feeling. I was 25 again and training for the provincials.

Debbie Laurin-Leclerc

I did a light overall workout my first time at Florida Fitness to get reacquainted with the equipment. As I sat up from a bench press, I saw a reflection in the mirror of a beautiful blond woman entering the gym. It was Debbie Laurin-Leclerc, winner of many figure titles. She competed in the IFBB system where she won the overall title at the 2010 Quebec Championships, then went on to the 2011 Canadian Natural Championships. After that, she crossed over to compete with the IDFA and recently obtained her pro card. I walked right up to her and introduced myself. She's warm, friendly and genuine...a breath of fresh air.

Jennifer Lambert Foster

The next day I met Jennifer Lambert Foster, the winningest bikini competitor in the region. She too welcomed me with open arms. She has a successful business in place, providing advice to other figure and bikini enthusiasts. In the first weeks at my new gym, I also made the acquaintance of many other competitors; Kierston Fu, Rosanne Neddo, Meaghan Kesterton, Chantal, to name a few. The guys at the gym are just as friendly and welcoming. It's a small facility and everyone seems to know each other.

I attended my first spinning class soon after joining. It just about killed me! Ken is a serious cyclist and his classes are tough, but he toned it down a little for his newbie. I survived it and was already addicted. Spinning is good for getting the cuts out on the legs.

Spinning class at Florida Fitness Aylmer

At the end of March, ten weeks out from the provincials, I arrived for my consultation with Ken. He weighed me, measured me with calipers and entered by data into the computer. I'd kept my weight down during the off season so my diet was not going to be a problem. He analyzed photos of my past competitions, reviewed my current condition, made some recommendations, gave me a new program, and I was off to the races.

Kierston Fu at Florida Fitness Aylmer

Ken felt that I'd been over training and gave me an advanced workout which has me training less but with higher intensity. I was going to make every rep count. One of the reasons I hadn't wanted to consult with him earlier was because my gut told me that I needed to increase my intensity, but hadn't felt ready to go to that level. Now I am ready...hope it's not too late! As I'd mentioned in my last blog entry, I was feeling deflated physically and mentally. We agreed that this was due to over training. My workouts were too long and too frequent, not giving my muscles time to recuperate. It makes total sense now.

So with a new plan in place, I'm happily attacking my workouts with a passion. My spirits are lifted and my enthusiasm through the roof. Most of my workouts are now being done at Florida Fitness, but am still going to Nautilus Plus on occasion for a change of atmosphere and to keep in touch with a few friends I've made there.

Exactly one month later, I have a progress check with Ken. The results surprise even me..........

Part 13 - Something is very wrong!

For weeks after my double win, I was in another world. I just couldn't get over the fact that I actually achieved my goal. As I've mentioned before, I'm very goal oriented, and the only way I was going to maintain or better this physical condition was to set my sites even higher. Someone suggested to me that I should consider quitting while I was ahead. Was she trying to tell me something? Should I ignore such a comment and get bold instead?

The congratulations I received from my friends and acquaintances was overwhelming. I was in the gym two days after the Ottawa Championships pumping iron with renewed enthusiasm. Ed had promised me that he'd sponsor a new posing suit for the provincials and Joan was on board to make an amazing one. It's an expense that makes me feel a little pressured, so I tell him that I want to make my final decision in the new year. His response: 'go big or go home', if you're not keen to give it your all and earn the suit, then may as well just reserve tickets to watch the provincials. I have just a few weeks to decide. The Ontario Championships are scheduled to take place in conjunction with the Toronto Pro SuperShow on June 2nd, 2012.

New Year's arrives quickly and my training is going well. My New Year's resolution: Do what I want to do, go where I want to go, be who I want to be! I had decided nothing anyone says or thinks of my journey is going to affect me. Pooh to the person who suggested I quit while I was ahead. Heck, I'm just getting started! I decide to go for it.

But my life was about to change. In late January, Arthur Murray Dance Centre of Ottawa offered me a job as Front Desk Manager. It's the studio where I'd been dancing for eight years. I love it there and had told the franchisee, Marilisa Granzotto, two years earlier that I'd like to work for her if ever there was an opening. Now was the time, but first she had to wait for me to return from a prearranged vacation. Forty dancers were scheduled to go on a dance cruise together in early February 2012. So off we went for ten days of fun in the sun and dancing every night. Though there was a perfectly good gym on the ship, I never once worked out. Upon my return, I reported for duty at my new job. Until then, I hadn't worked for almost four years.

Me and my Ed

As for many people, starting a new job can be stressful. It was showing in my workout. My daily routine had changed. Working evenings was affecting my meal and sleep patterns. Getting proper rest and nutrition are important factors for an athlete. Having taken time off for the cruise, followed by breaking my rhythm in my training, my progress came to a grinding halt. Once I settled into the job, however, it got better and I was back to my old self, training harder and harder, longer and longer. But something was missing...or was there too much of something.

One day in March, I realized that something was very wrong. I was deflating physically and mentally. With only three months to go for the provincials, this was not the time to go backwards. On top of that, I'd been feeling sad and lonely. It was evident in my face and my body. It had nothing to do with the new job or my personal life. It had everything to do with my training. There was nobody at my gym actively competing, so I had no-one to share stories or techniques with. I do, however, get plenty of encouragement and feedback from my buddies there, Christian and Luc. As for Ed, he's a marathon runner, not a trainer or nutritionist. As a matter of fact, he doesn't even belong to a gym. He's a coach in many ways as he pushes me to keep going, but the rest is up to me. My workouts had become very routine. Training is like dancing, if you don't put enthusiasm into it, it becomes mechanical. I was simply going through the motions day after day.

It was time for a shake-up..........