It has been awhile for sure. I thought it was well time to come back and keep up the posts here.
The last (almost) year has been go, go go and very stressful – and as a result I was unable to keep up the writing here.
In the past few months I have realised that I was losing myself to stress and frenetic times, and also realising that it is not healthy for me or for living a healthy life. I have been working out hard as much as I can – that has helped to balance things out – but writing also helps. So here I am, to catch up and get back into my blogging!
I thought I would kick back off this Blog with a small report of my fitness journey in the last year.
Due to the way 2018 panned out, I did not enter any bikini competitions last year. I hope to enter one this year, and have been doing my best to build lean muscle in the last six months especially. Where I fall short is a lack of protein, and for anyone who knows the world of lifting and gaining muscle mass – you have to have a certain amount of protein for the muscles to grow with all the working out one does. It is called the bulking stage and I have to admit that this phase can be hard as you really are supposed to gain weight….the premise being you will “cut” slowly before the Show. As I have not identified 100% which Show I will compete in next, I am not really being that strict with the macros (macro-nutrients) and tending to eat more intuitively.
Leading up to my next Show (about 10-12 weeks before) I will get very strict about macros, weighing my food and ensuring I am getting between 110-130 grams of protein in my diet. Of course this is reflective of my goals, and my figure – it is not for anyone else to feel that this is what they should do. We all have different goals. Friends ask me this question all the time. What should I be eating each day to lose weight? Or how should I be exercising? My answer can only be that in a simple breakdown: if you are trying to lose weight, then you have to consume less calories each day via smaller intakes of food OR taking in less calories via exercise (cardio if you have to lose weight.) You can also do both, which is the most healthy way of cutting back – have a specific range of calories you consume per day to lose weight, + exercise 3-5 times weekly with a cardio session added to weight training. This blog post however is not about going through macros and exercise (that can be in a future post with more details…) but just commenting on it in general.
My cardio breakdown per week right now is only 15 minutes of HIIT three times weekly directly after weight lifting. Twice I just lift with NO cardio. This is because I am aiming to gain muscle mass, not to lose it. If I go harder on the cardio, my body will go into an anabolic state, which means as I have a low (ish) body fat percentage already, I would be in danger of losing muscle mass – precious lean gains that I have worked so hard for.
I love to exercise, as I feel it is SUPER beneficial for our lives in ALL ways. You just cannot go wrong with whatever makes you happy. It also keeps you healthy, works to combat disease, and aids with overall confidence. For me, exercising took a new turn when I fell in love with weight training after years of avid boot camp classes. The difference in my my body now compared to then is obvious…more lean body mass, less body fat and a general more “sculpted” look. Since then, I have never done a boot camp class again! (I am NOT knocking anyone who loves boot camp – if it makes you happy, you should…)
In the next six months, I will continue to train 4-6 days per week, two with a Trainer and the goal to be to build more muscle – at least 2-3 pounds of muscle, focusing on the upper body and glutes/hamstrings.
I am also incorporating alot more work with bands for glutes (especially glute activation), and hip thrusts added to my current repertoire of deadlifts, squats, lying leg curls and tons of lunges (curtsy/walking/stationary) – not forgetting kickbacks! It is all good for all aspects of “building the glutes and hammies.”
In my next post I am going to be sharing who my fave fitness peeps are, some who have been to the Olympia stage and done very well…they are what I refer to as the epitome of fitness in that they live the life all year without succumbing to too much weight gain in their off season. They are great examples of who to follow if you are on this path.
I have also discovered in the last year some cool brands – apparel and nutrition, which I am also going to share.
Until then, stay fit and healthy friends!
Love Neenie xo
PS keep up with my doses of fit life and Jamaica on Instagram!