Peak Weak Challenges

         Well I decided to do the NPC Spartans on May 3rd. I havne been prepping for this show (my 2nd this year) but I got really sick about 3 weeks out that caused me to lose a ton of water weight (I couldnt keep any food in me except crackers...not really condusive to a competition diet). Of course when I was feeling better, my body held onto EVERYTHING and I ended up putting on more weight which has been very hard to drop off. Our bodies are build to survive and when I got that GI Virus, my body went into survival mode, hording my calories and hanging on. Needless to say, one week out I looked like shit!

       After talking with Coach, she thinks that its mostly just water weight and will fall off during this peak week. This is a smaller show, and I paid for it, so I am just oging to go balls to the walls and give it my best! So of course, this will be a hard peak week.

     Normally, I dont do anything extra special this week, because I have gotten to where I need to be (stage ready) through normal means of diet and exercise, but since I have to actually drop this time, I may have to experiement with diuretics (although I hope not). My carbs have been dropped fully (usually I still get some carbs this week), and my cardio is still high (normally I stop all workouts by weds), but I am mentally tough! Not to mention I still have my full-time job, son, family, and clients this week too! Life goes on.

       This show date marks 12 weeks out from the USAs. Since I have been dieting since December, I would really like some time off to be a little more relaxed, perhaps enjoy some food at a baseball game, etc. I just have to be very careful post show to not rebound since this week is so hardcore. No major splurging for me! The better I maintain, the less pressure USAs in July will be. Here is to motivation and wish me good luck!


If I look ok, I will post Spartan (May 3rd) pics. :)

Why is every post a "Welcome Back?"

Seems like I just can't stay consistent on here!

I live a pretty busy life being a full time mom, having a full time job, training some clients in the evenings, and of course my own training and contest prep, and I try TRY to write blogs for various sites. I can't do it all and I am learning that, and that is a whole other blog post.

As for now, I competed in March, the San Diego championships, and I got 2nd place - Lessons learned: HAVE A BASE TAN. That is all. Next show is 3 weeks.

I hit the stage about 7 lbs heavier than last Feb, and 5 lbs heavier than last March. Goal is 132 for the Spartans in May 3. I am loving my prep this year, it is not to hard and I am finally learning balance and how to not over indulge in my off-times. I feel like this year is a good year. I plan on competing all throughout the year. :) More later, when I have a bit more time :)

Prep Time: Its Official!

Ok, so I have been on and off the "Am I going to prep yet"? bandwagon for a while now. As you know, I started prepping for USAs last year, and due to lifestyle and financial stress, had to back out of it. Then I had surgery which sidelined training for 6 weeks and I blew up....Again.....like I promised myself I wouldn't. I am so disapointed with myself.

Last week I craweled with my tail between my legs back to my coach, admitted my weight (152, in actuality I was 154, but that number was just too embarassing to say out lout), and set out to get consistent with diet again. I dont eat bad at all. I eat very good during the week, but my weekends I dont! I might eat 2 shitty shitty meals on the weekend and thats it, or I might eat a ton of fruit during the week or sauces to condiments I wouldnt normally eat. I was tracking my calories on myfitnesspal and I was eating on average 1500 cals a day and gaining weight...Not cool!! Plus I was burning 3000+ per day with weight training and cardio... Now here I am thinking this has got to me metabolic damage/adrenal fatigure/something fucking with my body...

So craweled to coach (Meriza DeGuzman Ciccone), and she was surprisingly understanding. I only say surprisingly becuase she manages to keep her weight in check year round and is a bit of a hard ass. She got me on a "diet" of 1800 cals, so 300 MORE than I had been eating before...She decreased my cardio but increased my intensity.. I was thinking "oh boy, I am going to blow up." But I know I need to get consistend with my diet, workouts and supplements again, and I think the lack of consistency was what screwed me up before. So here I go, day 2 of new diet.

I had originally said I wouldnt compete until May or June of 2014 to let my body rest, but my last show was March 2013, and even though I dieted until July, it wasnt really a diet, just clean eating. So I decided to aim for a show. Feb 15..Capstone Classic here in San Diego.... thats 11 weeks away and I have about 21 lbs or so to loose....here goes nothing!!

Sunday 11/24 : 154.5 lbs
Tuesday 11/26: 151.4 lbs

Guess eating more and changing my cardio is working for me.

Update: More Food, No Weight Gain...? I'll Take it!!

So I have stuck with the practically contest prep eating now for a while. I am on week 3. Still feeling tighter, better, and my energy levels are up. I am doing small amounts (no more than 20 minutes) of HIIT cardio 2-3 times per day. Now I know this sounds like a lot of extra time, but I work in 2 different gyms, so popping on the treadmill for 15 minutes is quite easy.

My Workout Schedule:
0430: 15-20 mins cardio (usually HIIT) on treadmill or arc
0900-1000: 60 mins of heavy weight lifting (gotta grow my shoulders and back!) followed by 10 mins of light cardio cooldown
1500-1545: Gym with the hubs. This is more me training him, but usually I get some abs, bis, tris and/or light cardio or HIIT done at this point
2000-2030: 20 mins cardio at worlds (3 days per week)

My diet has been pretty restriced. 1400-1500 calories and my weight has been maintaining at 146-148. But again, I feel tighter and leaner....so Eff that scale! I usually only weight myself once a week anyway.
BUT this week I ate more food! I started some new supps on Monday, and increased my weight training intensity, and my hunger skyrocketed! Its been a while since I have been HUNGRY and not just bored or snacky. I am NOT in contest prep, so I fed myself a bit more. I totally expected to gain weight, especially since I have been eating more at night. I upped my protein and fats, but try to keep carbs lower right now (I get refeeds and high carb days). My calories for the last 3 days have probably been around 1800-1900, and a few months ago I would have ballooned up at that. But, I weighed myself this morning and I was 147.5 (which would be a previous of 143.5, pre-boobs, HEY IT COUNTS!). So no weight gain at all! This excites me!! I feel like I might actually be getting my metabolism back! YAY!!

This weekend I worked with Sexy-Strong: Premier Nutrition for Female Athletes at the Muscle Contest Pro Physique Show in Culver City. It has been a little bit since I worked, so it was fun to see and hang out with the girls again :) Here are some pics from the show. If you are interested in Sexy-Strong's Whey Isolate, Fat Burner, or Preworkout, just let me know! We can ship anywhere :)

 

 

Phil Heath decieded to stop off and say hi!

(IFBB Pro Francine Sablan, Mr. Olympia Phil Health (Duh), IFBB Pro Narmis Assria, Me and Courtney Jo ;)

 

 

Updates! 10/15 - Stop obsessing over the scale

So operation 1000% back on off-season diet is on its second week. Last week I tightenend up considerably! But when I stepped on the scale this morning - BAM...148.0...WTF? I mean, I LOOK better? Right?!?!

 

 

Possible Explanations:
1. Well, on the weekends (this one being a 3-day weekend) I am less active. During the week, I work on my feet all day, plus train clients, plus workout out twice (once for cardio, once for weights).  On the weekends, I DO work out, but I am not on my feet all day. Its my time to hang out with my family, which sometimes means cuddling on the couch under a blanket and watching The Nightmare Before Christmas and ParaNorman with my son.

2. I DID add 3-lbs worth of boobage, so if I am comparing me to myself, I am really only 145, but thats still 17 lbs over my estimated stage weight. So my goal is still a 7-lb weight loss.

3. On the weekends, I am more chill. My diet is (slightly) more relaxed. No much, but I am not as strict. My carbs are a little higher, which could result in some water retention

4. This was a 3-day weekend, so add an extra day to the aformentioned explanations.

Lessons Learned: Be more active on the weekend. That doenst mean I am going to double my gym sessions, that just means I am going to spend more time on my feet. I will weigh myself tomorrow morning and I am betting the scale will drop back down. Stick to the plan! And stop making excuses for my boobs being heavier!

My Plan of Attack this week!

KILL IT!!!

No seriously. I have a show to work this weekend with my sponsors at Sexy-Strong: Premier Nutrition for Women. The show is Titans Grand Prix in Culver city. Its a Pro Physique show so it should be super fun! So I am going to be extra strict this week. I have been trying to build up my muslces and for the last 4 weeks have been on a heavy lifting, higher protein and moderate fat and carb diet. This week I want to change it up. Lift a bit lighter but go for volume training, add a bit more cardio, take out the carbs and increase the protein. I think its good to shock the body with a new plan every now and then. Plus, that way I can still spend 75% of my time building muscle, but this "mini-cut" will help keep my body fat in check. Had a high carb day sunday, so will go on a 4-day low, and have a moderate carb day on friday.

I will weight in tomorrow and see if I drop some water from the weekend. Inactivity tends to make me gain, so hopefully that is a good explanation.

Today I am training legs, going to high-reps but always maxing out. Tonight I will do cardio, sprints and stairs intermixed. Until next week. Thanks for following along!

Personal Update: Getting it Back

I do not take a lot of time to do my own personal updates, so I thought I would give it a go. Back in August I had surgery (elective, no worries!! :) right after 7 months of dieting for shows. This means that I was doing intensive cardio and weight training sessions right up to surgery date, as well as dieting. Well, combine surgery with a complete lack of exercise, and I ballooned up. It was rather embarassing to me, since I had promised myself that I would alsways stay in control of myself, my weight and my diet, especially after being signed by Sexy-Strong: Nutrition for Women...Now I feel like I am anything but Sexy-Strong!!

Well, I am fully healed, lifting heavy again, and finally in the right mental place to take my body back! I am not weighing myself right now, becuase I KNOW me. I know I will let the number on the scale discourage me, and use it as an excuse to fall off. Nope, not this time.  After a week of being 100% compliant to my diet, then I will see what I weight. I can estimate through that in my heaviest I probably reached 148 (still 8 lbs less than my previous bulge though, and thats will three pounds of boobs added!).

 

So now, my mind is clear, my motivation is high, and my workouts are intense! I am steering clear of long slow cardio. I am trying to keep my metabolism up throught about 20-30 minutes of HITT training per day, and relynig on my weight training workouts for calorie burn. I am carb cycling (4 day low, one day high) but that may change. It is technically my off season, so dieting to lose massive weight is not my goal. My goal is to get back down to a healthy and maintainable off-season weight. Then, its muscle growing time!

I am going to see about my own personal 4 week transformation! Where can I be in 4 weeks without extreme dieting or cardio, but just getting back to eating 100% healthy (with maybe a cheat meal on the weekend) and maintaining my high-intensity workouts. Basically, compliance!

My goals for the future are to grow my shoulders, back, and hamstrings. so I will working out those 2 days/week. I hope to do more jounraling here on my blog, to help inspire others to live the Sexy-Strong life!

Sexy-Strong Mom Park Workout!

Sexy-Strong Moms!

There is no reason why busy moms cannot live the Sexy-Strong lifestyle! With a little heart, dedication, and some quality time at the park with your kids, you can squeeze in a great workout. Do not be shy, but get your workout on loud and proud. Remember, you never know whom you are going to motivate, so lead by example!

Move through the exercises as quickly as possible with very little rest between sets, but keep your movements controlled and work through your entire range of motion for maximum effect. If you are short on time, just do each exercise once for 15 to 25 reps, or if you have more time, circuit your exercises for two to four sets of 12 to 15 reps. Enjoy your journey to a Sexy-Strong new you!

Circuit 1:

Assisted Pull-Ups on Monkey Bars

Place your foot on a step for assistance and grab the bars in either a neutral grip or an overhand grip. Squeeze your back muscles and pull yourself up, using as much upper body as possible and the step as little as possible. 

Bench Push-Ups

These are great for getting full range of motion during your pushups, especially targeting your chest, front delts and triceps. Place your hands on the bench, feet on the ground, and bend your elbows until your chest contacts the bench. Hold that bottom position for a moment, then push back up. Squeeze your abs during the movement and keep your body straight.  For added intensity, do decline push-ups and place your hands on the floor, feet on the bench. 

Bench Step Ups

Step-ups are great at targeting your booty and hamstrings, helping to get you that sexy and strong backside you deserve! Place one foot on the bench and the other on the ground behind you. Push through your heel and step up, finishing in a stand on one leg on the bench. Give and extra booty squeeze at the top position for added benefits. Balance for a moment, then slowly lower back down into a lunge.

 Swing Abdominal Pikes

If you have ever used a TRX or a stability ball, then you know that suspended abdominal exercises are excellent for targeting your abs! Just place your feet in the swing, hands on the ground, and pull you booty up over your head, keeping your legs straight. Lower back down to a straight body push-up position, keeping abs engaged the whole time. For variety,  you can also do these with bent knees in a tuck position. 

Circuit 2:

Hanging Leg Lifts

Hang from a bar, and tuck your knees up to your chest. Keep your movements slow and controlled to avoid swinging. Squeeze your abs and raise your hips and you lift your knees. This keeps the emphasis on your abs and not on your hip flexors. 

High Elevated Split Squat

Split squats are one of the best exercises for the glute-hamstring tie in, and the higher you can get your back leg, the better! Place it behind you on a bench/step/ladder and bring your front leg out so you are in a wide lunge position. Bend you front leg and lower yourself to a deep lunge position, really feeling the stretch in your legs. Make sure your front knee does not pass you toes!

 Bench Dips

Dips are one of my favorite exercises for triceps and shoulders. Keep your body as close to the bench as you can and focus on a deep bend through the elbows. As you straighten your arms, add an extra squeeze to your triceps.

 Bench Side Step Ups

Similar to the forward step-ups, except the side step ups challenge your balance a little more, and place more of an emphasis on your inner and outer legs (adductors and abductors).  Step-up and balance, with an extra booty squeeze, then step down into a deep side lunge.

Circuit 3:

Swing Crunches

These are very similar to stability ball crunches. They require control, helping to activate the deep abdominal muscles (transverse abdominus) that act like a girdle on your midsection, helping make your waist appear teenier. 

Deep Step-Ups (assisted)

These are similar to the front-step up, except you get a deeper lunge, which activates the glutes/hamstring tie in better. Find a spot, such as a ladder, where you can place your foot at a level between your hips and knees. Grab the handles to help life yourself, but use as much lower body muscle as possible. At the top position, kick your back leg straight behind you for extra emphasis on glutes. Slowly and with control lower back down.

Bench Jumps

Bench jumps are like box jumps. Be careful with these and take your time because cement benches can be unforgiving on the shins!

2013 Updates

Updates!

Well, since this blog is for both professional and personal posts, this is a personal update about fulfilling goals. When you make goals, (refer to my SMART Goals blog post), you need to make them specific, realistic and attainable, but still lofty enough that you have something to reach for. Some examples of goals that I have made and fulfilled:

1.       Compete (fulfilled 2011)

2.       Buy a house before 30 (bought a teeny, yet livable and its MINE, place at 27)

3.       Have a job with a 401K and benefits (fulfilled 2009)

4.       Train with an awesome coach (Meriza Deguzman, fulfilled and will continue fulfilling, in 2012)

5.       Win my class at a show (fulfilled Feb 2013)

6.       Compete on a National Stage before age 30 (today is 9 weeks out from NPC USA’s in Las Vegas!) so IN PROGRESS

7.       Get a sponsor that I believe in and use their products (fulfilled with Sexy-Strong) Fulfilled 2013

8 

Which brings us to now. I was signed by Sexy-Strong, Premier Nutrition for the Female Athlete in 2013. It is a new company and the CEO is Pete Ciccone, my coach’s husband, and owner of 619 Muscle in World Gym San Diego. The fit fam I have acquired at World gym is amazing, and I am so honored that they chose me as one of their female athletes. Surrounded by other amazing ladies like IFBB Pro Meriza DeGuzman-Ciccone, IFBB Pro Francine Sablan, National Bikini competitors Khay Rosemond and Laura Powers, this is the best opportunity I have been given this year.

Sexy-Strong carries three products and it is so new, and as of right now, only the protein is available at 619 Muscle in World Gym San Diego. We have Power protein (Black Forest and Café Mocha, YUM!) which is whey isolate and designed specifically for women (100 cals/scoop, 23g protein, no sugar or fat); Burn, a powerful fat burner utilizing Green Coffee Bean, and Fuel, a pre-workout with 8:1:1 ratio of BCAAs. (sign up for updates on their website www.sexy-strong.com)

2012 was a good year with lots of ups and downs, and 2013 so far is a great year! The point is, when you make goals, make them attainable and reach for them. Never give up! There is nothing stopping you from your goals except you. People use time, money and busy life as an excuse, especially when it comes to fitness goals. But you have to make time. You do not necessarily need a gym either (previous blog posts about at-home workouts). It is all about making a schedule and sticking with it. Make small dietary lifestyle changes. I know it is hard, but it WILL become habit, you just have to give it some time.  DO NOT crash diet, make small changes so you can stick with it. And do not fear certain food groups, just eat them in extreme moderation.

For help with personalized diets and workout plans, contact me for plans and pricing . I also started my website www.riana-rohmann.com so check it out! 

Riana

ABsolutely FABulous!

Ok, lame title, but I wanted something catchy! I have not focused on my abs in years. As a former gymnast, I always had nice abs, even a 6-pack if I got lean enough. Then I got pregnant, had my wonderful son and just never really worked them. I bounced back, and my abs are still in decent shape but I miss the hard contours that I used to have pre-pregnancy. I am making my abs (and my hamstrings) more of a frontrunner focus this prep. I want a bit more definition, especially for photoshoots! So here is my abs workout today, and it kicked my booty! (or abs, rather)

Circuit 1: Repeat 3 times

·         25 Leg lifts on an incline bench (head at the top, hips at the bottom). Keep legs straight and lift your hips when your legs reach vertical.

·         25 incline crunches with a 10-lb plate

·         25 incline twists with a 10-lb plate

·         30 Medicine Ball (12-lbs) rainbow chops (over the head, knee to knee) Keep pace fast but controlled

·         250-meter rowing sprint. As fast as possible!

Circuit 2: Repeat 3 times

·         15 BOSU oblique crunches, opposite knee to elbow (15 per side)

·         20 BOSU tuck-ups. Sit with your butt on the center of the ball, legs straight out off the floor and place hands on BOSU behind your butt. Crunch knees to chest, keeping legs off the floor the whole time.

·         BOSU planks with opposite leg lift, 15 lifts per leg.

·         Medicine Ball wood chops, keeping ball centered. Start with ball overhead, then throw it between your knees while executing a small squat. Keep your chest up and hold onto the ball! It’s not a ball slam.

·         250-meter rowing sprint. As fast as possible!

 

My different kind of leg workout!

Operation GROW HAMMIES

I like to have fun on my Friday workouts. Since I come from an athletic background, this is my day to throw in some activities I love. Now, my focus today is my hamstrings, and my glute-ham tie-ins. You know who has great hamstrings? Gymnasts and Sprinters…both of which I used to be in a past life. So I decided to work it out old school style, incorporating things I did while active in those sports, while still doing some new stuff too.

Circuit 1 - 3 sets

15 TRX Lying Hip Lift (KILLER on the hamstrings. We’re talking insta-cramp good)

10 Depth Drops (30inches) to squat, rebound to jump. These are great for eccentrically loading those hammies. No recommended for beginners.

25 Walking Lunges with 80 lb barbell

10 Med Ball (20lbs) slams combined with jumping lunges

Circuit 2 - 3 sets

15 TRX Hamstring Curls (still ouchie!)

12 Depth Drop to immediate 10yd sprint

10 each leg TRX Single leg squat jumps

Circuit 3 - 4 sets

15 TRX Squat Jumps

30 jumping lunges

25 deadlifts with 80lb barbell.

This is a sweaty messy workout and I burned 400 calories, so have fun!