MARIE ALLEGRO - "You Are Stronger Than You Think"
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Competition Perspective…Under your control or not so much? Pt 3
How to get perky glutes!
Competition Perspective…Under your control or not so much? Pt 2 Why are you competing?
Competition Perspective…Under your control or not so much?
Congratulations…You just did your 1st fitness/figure/bikini/physique competition…Now what? Pt 5

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Stronger Than You Think

Pre contest prep

Competition Perspective…Under your control or not so much? Pt 3


How committed are you?

Before you start putting your competition prep plans into action, you REALLY should take a moment to figure out WHY you are competing.  Whether it is part of your bucket list/pushing yourself to the next level/seeking notoriety…your reason will determine how committed you are and which path you will take to reach your goals.

Truth be told, no matter what your reasons are for competing, there will be many sacrifices needed to be taken to reach your goals.  Time, food, friends/family and sleep are usually the main factors in your life that will be sacrificed.  How may you ask?  Here’s how:

·Time – Be prepared to spend plenty of time in the gym.  Whether it is doing cardio, weight training, posing or practicing your routine (fitness/physique/bodybuilding), you will be spending much time in the gym to prepare for your competition.  Cardio= 45-60 minutes, weight training= 45-60 minutes, posing= 60 minutes, routine= 60 minutes (physique/bodybuilding), routine= 2hrs (fitness).  Now if you add all this up, it turns out to be a lot of time doesn’t it?  If you compete, it turns out to be a part time job. You should really sit back and think if this will be all worth it. 
·Food- Be prepared to give up all the yummy delicacies and desserts that you normally enjoy.  This is not your Zone, South Beach or Atkins Diet.  At least these diets permit some foods with flavor or fats.  Dieting for a competition will require 8- 16 weeks of restrictive/non flavor filled diets. 

·Friends/family – If we had 26 hour days and 9 days in a week, we probably would not have to sacrifice time with our friends and family.  When you tally up the time needed to prepare for a competition, it will not leave much time with loved ones.  You would probably have enough time to see your family or friends every other week.
· Sleep- Speaking from experience, a good portion of my fitness competition years, I probably averaged 4-5 hours of sleep a night during the week days.  During a majority of this time, I didn’t have a regular full time job.  I was a free lance trainer and group fitness instructor.  If I didn’t teach/train, I didn’t get paid.  Therefore, I had to teach/train during peak times. (before work, lunchtime, after work)  So I had to get up at 5 am to get to work to teach or train.  Meanwhile, for a good period of time, I was going Monday- Thursday to train my fitness routine from 8:30 pm – 10:30pm.  I would not get home until 11:30pm.  After cleaning up from the day and preparing for the next day, I would go to sleep at 12am.  Long day?  Not enough sleep you say?  Please keep in mind, this was during my fitness competition years.  When I switched to figure and physique, I did get a few more hours sleep, but not by that much.

I was very fortunate enough to have a husband who is very supportive. He helped cook and prepare all my meals.  That saved me quite a few hours a week.  I know NOT everyone is as lucky and have to do everything themselves.  As I stated before, you really need to sit down and think very carefully if you are ready to make this sacrifice.  You know the saying, “Behind every successful man is a successful woman”.  Well, this also applies to a successful competitor.  Let me just say, “Behind every successful competitor, is a SUPPORTIVE team (family/friends)”. This post is part 3 of the Competition Perspective series.  If you missed the previous post, you can check here.  Please check back for my next post… How far will you go to compete?  If you have any questions in regards to this topic or general fitness, you can reach me at marie@marieallegro.com.  Looking forward to hearing from you.

Competition Perspective…Under your control or not so much? Pt 2 Why are you competing?


Competition Perspective…Under your control or not so much?  Pt 2

Why are you competing?

This is the question you should ask yourself before you take your first step towards competition preparation.  Are you competing because:

·You want to push your fitness to the next level
·You want to use this as a marketing tool for your business
·You want to get your face into fitness modeling
·You want to cross it off your bucket list
·You want to attain “pro” status

Whatever your reason to compete is…keep in mind that it is all about you!  From my experience, I have seen many competitors (myself included) get wrapped up with the supposed stardom from competing.  If you are clear on your reasons why you are competing, nobody will be able to detour your goals or make you do things that you DO NOT want to do. 

If you have read my website you know:

·That my competition career started out as a way to push myself to the next level.  At first, I started as a bodybuilder just to see how far my body can go. 
·Then fitness competitions came on the scene.  I knew as a bodybuilder I could not go anywhere because I was too small.  I started to think if I am successful as a fitness competitor, I can better market myself as a trainer. 
·As I competed in a few smaller competitions, I realized I would love to get a fitness modeling career going.  All I had to do is to place well in nationals or better yet turn “pro” as a fitness competitor. 
·At my first NPC Fitness Nationals, not only did I placed 5 out of 50 competitors, I earned my “pro” status.  Not too shabby? 

Once I turned “Pro” with the IFBB, I thought it was going to be easy to get sponsorship, fitness modeling and/or spokes model  jobs.  Boy was I wrong…It seems “Pro” status isn’t what it cracked up to be.  It seems that you don’t have to be a “Pro” to get the work.  As time went on, I had come to realize that if you have a few connections, a good marketable look and persistence, you may have a chance. 

Just remember, if you do not get the jobs or attention that you were hoping for, please do not think you are worthless.  You have no idea, how many competitors I have seen go down the dark road of inadequacies.  Don’t forget, you did something that about 80% of the population would not even do. Get on stage in a skimpy little bathing suit that barely covers your body. 

At the end, if you can remember why you wanted to compete, 90% of the time from my experience, is you want to push yourself to the next level.  You are winner…you are worth plenty…nobody should make you feel otherwise…..

This is the second post of “Competition Perspective…Under your control or not so much?” series.  If you missed the previous post, please check here.  If you have any questions in regards to contest prep or post competition schedule, please contact me at www.marieallegro.com.   I am also available for everyday fitness/wellness questions.  Check back soon and thanks for visiting.    

Congratulations…You just did your 1st fitness/figure/bikini/physique competition…Now what? Pt 5

 
 
 
 
 
 
 
 
 
 
 
 
 
Congratulations…You just did your 1st fitness/figure/bikini/physique competition…Now what? Pt 5
Rekindling relationships 
 
As the weeks go on after your competition, take your time getting back together with your friends.  If you try to make up time too quickly, you can burn yourself out fast.   Remember... you just went through 16 weeks(more or less) of intense dieting and training. Now it is time for you to enjoy and savor the time with your friends and family. 
 
It would be no surprise after all the weeks of dieting and secluding yourself away from your friends and family, so you would not make anyone uncomfortable…You find it a challenge to work yourself back to meeting with them.
 
I remember when I was preparing for my competitions, one of my best friends, Linda said to me two months before my shows, “Give me a call after your show so we can hang out like regular people”.  Believe or not, I was not offended…if anything, I understood her. I appreciated that she gave me my space to do what I had to do and not make me feel guilty for choosing to compete.  
 
I even had to stay away from my family a month prior to the competition.  During the preparation phase you need to surround yourself with positive reinforcement.  Though I know my family loves me and wants me to do well, they may not have understood the whole dieting phase.  You know how some cultures see plumpness as being healthy. 
 
With my family, it was easy to get back to our usual gatherings.  The Monday after my competition, my mom would make my favorite two dishes…and she made it with love and a big smile.  She wouldn’t show it but I could tell she enjoyed every moment as I inhaled dinner. 
 
During my years of competition, I have learned who my true friends are.  As I mentioned above, my best friend Linda gave me the space that was needed for me to prep for my competition.  She didn’t give me any guilt trips for not spending time with her.  To come to think about it…I was blessed that most of my friends understood and gave me space. 
 
This is the final post in the series “Now What?”  If you missed my previous posts, check it out here.  If you have any questions on this topic or any other questions, please contact me at marie@marieallegro.com.  There is more to come. Check back soon.  Thanksfor stopping by…… 

Congratulations…You just did your 1st fitness/figure/bikini/physique competition…Now what? Pt 4


Congratulations…You just did your 1st fitness/figure/bikini/physique competition…Now what? Pt 4

Avoid body dysmorphia and depression

After 16 weeks (more or less) of dieting, training, posing, walking, anything and everything to do with competition, it is now Monday morning after your 1st show, what are you going to do now?  After dedicating 6 days a week and 2-4 hours a day to training and preparing for a competition, you may be left with a feeling of emptiness.  Don’t be surprised feeling depressed too because all the anticipation of stepping on stage to compete…the climax has come and gone.  The feeling of worthlessness may appear as well because everybody who knows you may have been complimenting you with an abundance of accolades.  Now, with your competition, the climax has also come and gone for your friends and family. 

The one thing you need to keep in mind…

  ·You are the same awesome person the week before your competition as you are after the competition.  Nothing has changed except that you can return to your normal life.  What helped my clients and me is to plan your following year.  If you decide to continue competing, you will need to listen to the judges’ feedback and work on a plan to make the improvements necessary.  This should keep your mind occupied.  Whether reshaping your body or revamping your off season diet, this should keep you busy and not dwell on the emptiness of not having a competition to focus on.
   ·Another factor that may occur is body dysmorphia.  The day you step on stage, you will probably be in the best shape ever.  But you have to keep in mind the body you present on stage is not the real you.  Remember you had to carb, sodium and water deplete a few days before your competition.  Depending on your height/size, we can be talking about a 4-8 pound difference.  In addition to the depletion, you had to cut your calories to about 1000- 1200 calories/day.  Which is not feasible, especially if you live an active lifestyle.  Be prepared to gain (if you slowly add back in the depleted items) back a few pounds a few days after your competition.  Please know that you deserve one meal (burger/ice cream/pizza) after your competition. However, do not eat everything in sight or your body will balloon up.  If you follow my previous blog, you should be able to maintain a comfortable and realistic weight.
   ·Another thing to remember, at 115lbs (just a number I chose) as you were losing weight is the same look as you are going back up.  It is amazing how some competitors think they look totally FABULOUS at 115lbs as you are coming down but think they look out of shape at the same weight as you are returning to a realistic weight.  Something to think about, huh? 

Keep in mind you are FABULOUS no matter where your weight ends up because you did something not everyone can do.  Be proud of your accomplishment!  You are one rocking DIVA!
This is the fourth post in the series “Now What?”  If you missed my previous posts, check here.   Check back soon for my next installment… Rekindling relationships .  If you have any questions on this topic or any other questions, please contact me at marie@marieallegro.com.
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