“But will you carry on?” (aka “What’s next?”)

November 17, 2011

A quick update post from me, 4 weeks or so after my final competition and 4 weeks or so into “off-season”.

I went out to dinner this week with some girlfriends. They all asked about bodybuilding, competitions, prep and of course the diet – everything I’ve been through in this past year or so. One of them told me she hadn’t realised I’d competed “for me”. She thought I’d done it for work (?!)

Once I’d stopped choking on an olive, I told her that I doubt there’s a magazine out there which offers rates high enough to make a year of bodybuilding prep financially (or emotionally) viable. (As an aside, I did get one commission off the back of bodybuilding – the ever-lovely Editorial folk at Bodyfit magazine commissioned a short first-person piece which I will upload here at some point. Did you see it?)

“But will you carry on?”, all three of my friends asked.

Hell yes!

Does this look like the face of someone who never wants to compete again? ;)

I guess it hadn’t occurred to me that anyone would think I wouldn’t be planning to train, prep and compete again next year. So, for the record, yes. Yes I will carry on. I love this sport, I love the training, I’m fascinated by the nutrition, I adore being on stage. I wouldn’t say I will never do endurance sport again – as Prince once wisely said, “forever is a mighty long time” – but, for now at least, the iron game has my heart. And off-season is flexible enough that I can head out for a run, get on my road bike and plough up and down the swimming pool should I want to. It’s all good!

So, an update on me:

- I trained as I wanted for a few weeks, enjoying a bit of sweaty cardio, a bit of circuit-style lifting and a bit of wandering into the gym and doing whatever I fancied. I now have my new programmes from my coach Kat and wow are they tough! It’s great and I’m loving it. We have definite plans for my physique and this is the first set of building blocks to get me there.
- transitioning into off-season eating, and finding a balance, has been tricky. In truth, I believe this is something that every single competitor wrestles with. I just think it’s not spoken about much – the final taboo if you like. It’s no biggie and I’ve (finally!) got a handle on it, but it’s a prickly problem you don’t necessarily think about (or perhaps don’t want to think about!) when you’re deep in contest diet mode.
- leading on from that point, I have sat down and thought long and hard about the things bodybuilding prep has taught me. What have I learned about myself? What works for me, and what definitely doesn’t work? What makes me feel good, and what should I really avoid if I want to stay happy and healthy? This is all fodder for another blog post, another time.
- I have set myself some plans, goals (dreams?) for next year’s competitive season. I am a firm believer in the law of attraction. If nothing else, goals are good because they give you something to aim for. If you don’t make it, you probably ended up further ahead than you would have done if you were goalless the whole time. I have my new mood board in the kitchen, I have my path planned out. If it happens – amazing. If it doesn’t – still amazing. I know I’ll have a great time next year and enjoy whatever happens. For now, I like having dreams!

So, in answer to the “what’s next?” question, which I seem to get asked a lot:
- off-season eating, which for me means more calories, more carbs, less structure and more intuition
- heavy lifting in order to build and grow
- a focus on certain areas of my physique
- some cardio, but not much at the moment (the focus is on growing my muscles)
- enjoying holiday, Christmas, New Year and general “real life”!
- competing again next year: bigger & better!

Over & out :)

“But will you carry on?” (aka “What’s next?”) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


NPA British Final – last show of my first year

October 30, 2011

So, the season is over. I’ve competed in my final bodybuilding competition for 2011. It was a long time coming (my competitive season started in the first week of July, and of course dieting for the first show started long before that). I feel a mixture of emotions now it’s all over, mainly a real sense of contentment in what I achieved and how I achieved it all.

This time last year, I had just finished a pretty full-on triathlon season, done several bike sportives and a half-marathon. I was just starting a personal body-transformation type challenge, based on weight training and nutritional tweaks. The idea of competing in bodybuilding hadn’t even crossed my mind.

Fast-forward 12 months.

First place, BNBF Welsh qualifier (and Best Presentation).
First place, NPA South East qualifier (and Best Presentation).
Runner-up, BNBF British Final.

And – the subject of this blog post – 3rd place, NPA British Final. (Photos are here.)

It’s been quite a year.

I had a few goals for this Final. In an ideal world, I wanted to place, to not come dead last, to get a trophy to show to my long-suffering, ever-supportive family. But honestly? My main goal, over and above all of those, was to enjoy the day. I simply wanted a completely positive, happy and fun end to the season. And I knew I wouldn’t find that in a first-place finish or a trophy. I knew it had to come from my own attitude and from the atmosphere of the show.

Happily, I got it. From the moment we turned into the car park and I saw Anna Millington (against whom I’d competed at the BNBF Final), who spotted me and waved madly through the window, to the moment we left at the end of the night, the NPA Final was nothing but happy for me. And that means so much.

But let’s back up a bit. My class – ladies Physique (aka women’s bodybuilding) – was going to be split into two weight classes: U55kg and O55kgs. At my first show of the season, I’d weighed in slightly under 55kgs, and at my NPA qualifier I’d been bang on 55kgs. A few weeks ago, I’d thought I’d be able to diet aggressively and come in just under the cut off, therefore being the biggest in the lightweight category. However, as the show got closer, I realised this probably wasn’t going to happen. I’d been dieting for an extremely long time and my body (and my mind) had started to run out of oomph! So, as it was, I weighed in at a fraction over the cut off. My worst fear had come true: I was going to be one of the lightest, if not the lightest, in the heavier of the two classes.

Oh well! It was what it was and I really didn’t mind. Both classes were extremely competitive and quite honestly I wouldn’t have liked to choose which one to go in. Rocks and hard places spring to mind! Michael from the NPA gave me the opportunity to go away and “try again” but I knew that, realistically, I’d have to drop one or two internal organs down the toilet in order to come in under 55kgs and really I wasn’t that bothered. I’d weighed in over the cut off, so that’s where I would compete. I could only do my best anyway.

I was in the weigh-in queue with two of the other O55kg competitors and we chatted, laughed and joked the whole time. We followed each other upstairs to bagsy ourself a dressing room and the lighthearted, amicable atmosphere only got better from there. I truly had a ball with these ladies (and the others who later joined us in the dressing room) all day long. Despite it being a British Final, there was not an ounce of tension in the air. We shared food, makeup and tan, glued each other, glazed each other and chatted all day long. It was absolutely lovely – and, if any of those ladies are reading, I’d like to officially thank you now for helping make the day such a happy and positive experience.

We were on relatively early in the running order, so just about had time to finish off makeup, glue ourselves into our suits and spray ourselves with glaze before it was time to eat some sweets and get down to the pump up area. The U55kg ladies were on before us, and all three of them looked razor-sharp.

I was first out, and led our group of four onstage for the prejudging. Ahhh…. this is it…. the final time onstage for this year. I felt so relaxed and happy – possibly too relaxed, because I came off stage unsure that I’d worked hard enough. I was shaking and sweating from the exertions of posing, but I felt so happy that I couldn’t tell whether or not I’d done myself justice. I do remember being put through the 1/4 turns and compulsory poses at least three times, and being moved about in the lineup three times.

I went to join my family in the auditorium, watched some of the other classes and then watched the phenomenal Helen Stack (WNBF Pro) do her guest posing spot. She was truly inspirational to watch.

After an interval (I wasn’t hungry or particularly thirsty, but I could have killed for a simple cup of tea!) it was time to go and change into our sparkly bikinis, because it wouldn’t be long before the nightshow, where we’d do our individual routines. Once again, we were able to watch the U55kg women from the wings, and they all looked amazing. I wouldn’t have liked to be judging that class!

As usual, I had no inkling of where I might place in our class of four. I was 100% certain I had not won – I felt as sure as I could be that Anna M had won. She was in incredible shape. Other than that… I really couldn’t have told you. 2nd, 3rd, 4th? Who knows! I quite fancied coming 2nd or 3rd, because that would mean a trophy, but by this point I was really having such a lovely day that I was happy just being there. Backstage had been like one big party all day long: bodybuilding friends gathered together to put on our gladrags one last time and have fun posing onstage. Competitors and spectators both had baked cakes or bought sweet treats for friends, and you couldn’t walk through the auditorium without someone handing you a thoughtful little foodie gift.

Before long I was being announced on stage and I walked on, waved and paused for a moment before lowering myself into my first pose. I just wanted a split second to think to myself “this is it, this is the last time I’ll do this routine and, in about 5 minutes, my season will be over”.

My music started and I began my routine, turning one move into “blowing a kiss” (directed at my family; I’m not sure they saw!) I messed up two of the moves – I couldn’t believe I did that! – but got back on track. I finished, bowed and smiled, thanking the judges and the audience before running offstage to watch the other three do their routines.

Then we were all back onstage for the posedown. I was determined to have fun with this bit! In my previous three competitions, I’d either been too scared or not known what on earth to do, typically getting stuck on one side of the stage and just doing a side-chest pose about a bazillion times. Between us, we’d discussed the fact that we all wanted to have a lot of fun and put on a show, and we really went for it. Back to back, busting out rival side-triceps. Face-to-face, popping a quick most-muscular. Spotting someone else doing a rear-double-bicep, dashing over and trying to out-do them. It was such fun and we were actually laughing out loud on stage, which perfectly summed up the atmosphere we’d enjoyed all day in our dressing room.

It was time to stop laughing and start lining up at the back of the stage. Results time.

Best Presentation and 4th place were announced.

I relaxed, safe in the knowledge that I’d met all my goals. I wouldn’t be last, I would place (if we call “placing” 3, 2 or 1) and I would get a trophy.

3rd place: me!

I stepped forward, elated, relieved and… satisfied. That may seem a weak word to describe the feeling of coming 3rd in a British Final but it’s perfect for how I felt. Contentment, happiness, a sense of peace. 3rd was just right. The last few weeks of this prep hadn’t been perfect, I’d struggled to keep pushing and my focus had shifted from a burning desire to win to a sincere wish for a positive end to a great season. You know when something just fits? Well, 3rd place felt a perfect fit for me.

So, there we have it. 3rd place at my second British Final of the year. And I feel great. :)

What’s next? That’s probably the topic for a future blog post. I know I have a long way to go in this sport, and that’s fine by me. That’s what I want. I love that this sport is about the long-haul, the patient approach, the long-term gains. I already have a very vivid, very precise picture in my mind of how I want to look next year. I’m not sure how I’ll get there, but I know I will, and I’m excited to see it!

Thank you for reading.

NPA British Final – last show of my first year is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Top 3 and a trophy (NPA British Finals)

October 25, 2011

Hi all!

Work is very busy this week, after taking last week off in the run-up to the NPA Finals. But I wanted to pop on to update those of you who aren’t in my Facebook or Twitter.

The NPA Finals – my second British Final of the year and my final competition this year – was on Sunday. I took 3rd place in my class and am delighted! The entire day was happy and positive from beginning to end and it was the perfect way to sign off my debut competitive season. I couldn’t be happier, and have a sense of real contentment. It’s a lovely feeling.

I will write a show report soon (probably this weekend) but, for now, I’ll leave you with a few pics.

For those of you in the area, I’m going to be on BBC Radio Berkshire this afternoon (!) on the appropriately-named Afternoon Show. I’m guessing it’s live; I don’t really know. Wow, I’m on the ball, aren’t I! Remember when they sent Maggie Philbin over for a chat about bodybuilding? The same researcher rang me up a few weeks ago and asked me to come in to the studio. I don’t really know what they want to ask me, but tune in if you like… I’ll try not to sound too dumb!

Top 3 and a trophy (NPA British Finals) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


BNBF Britain Final part 2 – show report

September 25, 2011

This is part 2 – part 1 is here

Pump up
My class – Ladies Physique – was on last which meant a lot of waiting around, but at last it was time to eat some sugary stuff and go and pump up. Hooray! I was so excited – not nervous – just raring to go and over the moon to be here and about to step on stage. I think I wasn’t nervous because all the hard work (and it had been hard!) was done, there was nothing more to do now other than get on stage and pose. To my surprise, it turns out I love being on stage in front of an audience (one reason I thought I’d initially only do one competition is that I had thought I’d find the whole “posing for judges under stage lighting in a bikini” thing terrifying…) I also felt a lack of nerves because simply being at the Final was a huge achievement for me. I didn’t need anything more, and I didn’t expect it either. The pressure was off. It was showtime!

Prejudging

Our prejudging (the bit where we wear plain bikinis and do the compulsory poses) went by in a flash, even though I think we were out there a long time. The judges moved us around a few times (the better to compare us with each other) and put us through the poses at least three times. It’s hard for me to remember exactly how it went, but I felt I posed OK, although I was disappointed to be moved to the edge of the line up more than the middle. I had it in my head that this was a bad thing, although people who know more about it than me later pointed out that this isn’t the case. I’m still not sure!


The posing was hard work; I was trying to remember to tense every muscle, and it was hot under the lights. I came off stage out of breath, sweating and… totally unsure how it had gone.

To be honest with you I felt a bit flat. I didn’t feel down, I didn’t feel up. I felt… really unsure! I think the enormity of the occasion had overwhelmed me and I realised that I had absolutely no idea where I might stand in terms of judges’ scores. The class of seven was the largest I’d ever been in, and the highest quality.

Interval

I was knackered, which didn’t help. So I went to meet my family and friends and we went outside for some fresh air and a chat. Hanging with them lifted my spirits and it was great to hear their take on the day so far.


Night show
Before long it was time to go back in for the “night show” – the bit where each competitor performs their individual posing routine to music of their choice. Again, we were on last, and it was evening by the time we went on. I still felt a little flat and couldn’t work out why, but knew I needed to buck up. I was at the BNBF Final! My entire season so far had led to this day, this moment. I gave myself a talking to and resolved to enjoy every minute, since it would soon all be over and I might never get this opportunity again.

More sweets, another pump up and it was time to line up in order. I was no.5 in our class, so I watched the four ladies in front of me do their routines. They were fantastic and I knew then that I certainly hadn’t won Best Presentation!

Routine and pose-down

Suddenly the MC was calling my name and I ran on stage, waved to the crowd and got into position for the start of my routine. I felt great. I love my routine and I know my family love it too, so I performed it for them. I truly put everything into it, little extra flourishes and complete effort. 60 seconds later and it was over – a quick bow, wave and a run off-stage. (There’s a video of it here.)

After the routines our class was called back onstage for one more set of poses for the judges. This was it. The results were moments away. I remember telling myself “every step, every rep….”, thinking that every single step of cardio and every rep of weights (not to mention every bit of dieting) had led to NOW. This was it.

After the poses was the crowd-pleaser: the pose-down! I had resolved the night before to really get in there, to forget about being polite and not to get stuck out at the edge like I’ve done before. It was fun! I even threw in some random shapes which aren’t real poses; I’ve no idea if they looked OK but I had fun doing them!

Results
It was time. We were asked to line up at the back of the stage whilst the judges’ score sheets were handed to the MC. By now I had allowed myself to believe I was in the top five, which would mean some kind of trophy to take home. 5th place was called… not my name. 4th place… not my name.

Oh my God. This either means I’m in the top 3, or I haven’t placed at all. 3rd place was called… and it wasn’t me. It was the lady who came 2nd at last week’s NPA show, and I knew we were very closely matched.

I knew I hadn’t won, I knew that for certain (not in a defeatist way, just a realistic one). So… was I 2nd? Or had I not placed?

“Ladies and Gentlemen, your runner-up is…. Nicola Joyce!”

I couldn’t believe it! I had come 2nd, runner-up only to the winner, the woman who had won Pro status! I stepped forward to receive my frankly enormous trophy and just felt… overwhelmed.

The MC called the winner’s name and I nodded and clapped. She absolutely deserved the win and I had felt that she would. She is now a Professional bodybuilder! :)

We had photos – all of us, top five and top three, before we were asked to leave the stage so Chiara could have her winner’s photos by herself.

I walked off stage in a daze. What had just happened? Runner-up at the British Finals?! In my third competition?

The law of attraction?

One of the first people I saw was Lucy, who’d come 2nd in Figure. Here’s a secret. The night before, in our flat, we’d confided in each other that we didn’t want to win. We said it quietly to each other because, quite honestly, it seemed a bit wrong to say something like that. But we were just chatting and discussing what-ifs. We agreed that winning – whilst amazing – would be too much for us. The Pro Card – whilst fantastic – would be too much pressure in our first year of competing. 2nd place, we agreed, would suit us just fine. We then laughed because 2nd place was pie-in-the-sky stuff and we felt foolish even having the conversation!

Lucy came 2nd. I came 2nd. Can you even believe it? We couldn’t, and I still can’t.

I went back to the near-empty changing area and got into my party dress, beaming from ear to ear. I packed my little case in a daze. It had all been worth it. Every step, every rep, and more.






Thank you for reading.

BNBF Britain Final part 2 – show report is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


BNBF Britain Final part 1 – show report

September 25, 2011

BNBF Britain Final part 1 – show report

This is part 1 – part 2 is here.

Hello! One week on from the BNBF Britain – the British Natural Bodybuilding Federation’s national Final - and I think I’m ready to tackle my show report!

For photos see this post and for some videos I shot backstage see here.

Where to start… When I first discussed the idea of doing a bodybuilding show (actually, I initially started prepping for Figure), I honestly thought I’d do one. One show, just for the experience. I was more interested in the prep than the show – or so I thought. I didn’t think I’d place, I didn’t think I’d qualify for anything. In fact I had absolutely no idea how it all worked. I just picked a competition date and worked towards it, to see how far I could take my physique and to learn as much as I could about nutrition, training and body composition.

Then I won, and qualified for the Finals. All of a sudden things were moving quickly, and I went with it. Instead of one show, I had several to prep for. Instead of one block of dieting, there was more. It was exciting, nerve-wracking and totally outside my comfort zone. And it was all a big shock. A big, surprising, bolt-from-the-blue shock.

Second place in the British Finals, and I can tell you all it’s still a big old shock. It most definitely hasn’t sunk in yet, and I doubt it will until after the season is over and I have been able to relax into an off-season routine and mull it all over in my tired little mind.

OK, onto the Final. That’s what you’re here for.

My expectations:

My win at the NPA regional qualifier the week before had told me that I was in good shape, that my posing was OK, and that my routine went down well. However, contrary to some people’s opinions, it had certainly not filled me with confidence. I went into the BNBF Final feeling confident that I’d done everything I could (my peak week had gone well, and I felt as if I was in the best shape I’d been so far). That doesn’t mean I was confident of winning. Far from it. I wasn’t even confident of placing, and why would I have been? Yes, I’d won my BNBF and NPA qualifiers. So had at least one other woman in my class at the Final. Every woman there had either won her qualifier, or done well enough to be invited to the Final. It was a level playing field, if that. I knew that all the other women had something over me: condition, size, experience, routine, shape, posing ability, stage presence.

The quality of competitors was incredibly high (as you’d expect from a Final). Everyone had prepped, trained and dieted hard all season. Some of the women had years and years of competitive bodybuilding under their belt bikini and I think I’m right in saying I was the least experienced one in our class.

However, none of that mattered to me, because I was about to step onstage at the British Finals! No matter what happened, I was already a British Finalist and that meant the world to me. I thought only about getting on stage, posing to the best of my ability, doing my routine (which I love) and enjoying the entire weekend. Anything else would be a bonus. In a class of 7, I’d need to be top 5 to officially place, and I didn’t allow myself to think that would happen. 7th place or 1st place, I was already a British Finalist and that to me was more than enough.

My support team:
I had an amazing amount of support: my Mum and her husband, my Dad and my coach all travelled up to Glasgow to support me, and my husband drove me all the way there (and most of the way back). (THANK YOU ALL YOU ARE AMAZING). I shared a flat with Lucy Oakman, who’d won Figure at the BNBF Welsh qualifier. And there were lots of friends backstage and in the crowd. It was a fantastic atmosphere and I was ready to enjoy the weekend in its entirety. My moments on stage would be just a tiny part of it all and I was excited about the whole experience. I knew I might never be here again and approached this as “that time I was at the British Final”. I mean – how cool! I’ve spent nearly my whole life in sport at some level, but never ever been a national finalist. I was going to soak this up!

(Gosh this is getting long, sorry).

The night before:
Sharing a flat with Lucy, my coach Kat and my husband was a blast. Lucy and I tanned, cooked prep food and taught each other how to pose in each other’s categories. Hats off to Figure competitors in those shoes!

“Yes! I mean no! Er…. it wasn’t me!”
All competitors had to have a polygraph, which was a first for me. The guy who did mine was ex-FBI – with the most amazing soporific voice. He wired me up and strapped bits of polygraph-kit to various bits of me and then asked me a series of questions. Afterwards he told me I’d been very calm. I told him his lovely accent had almost sent me to sleep!

Edited to add: I should have explained – the polygraph (and the urine testing of all winners) is to test for bodybuilding drugs or other ‘enhancements’ – this is natural bodybuilding, and the ‘natural’ aspect is taken extremely seriously.

That night after meal god-knows-what number of the day, I slept on and off, and then it was finally time to get going. At the SECC it was a flurry of hellos to old friends before finding a spot backstage for my bag and settling down for a long day.

Ladies Physique was on last, so I popped into the auditorium to watch the Pro bodybuilders and some of the other classes (I would have watched more, but it was hot in there and my tan was running – you can’t wear deodorant, y’see).

(to be continued once I’ve walked the dog….)

BNBF Britain Final part 1 – show report is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Photos from BNBF British Final 2011

September 23, 2011

I’m going to write up my experience of the BNBF British Final this weekend

In the meantime I’m going to take the lazy option give you small snippets of the day by posting up pictures and videos.

The other day you got videos. Today it’s photos. I’ve been sent the official images by photographer Chris Nsubuga of Big 50 Photography, so I thought I’d share some with you (along with some of my own).

Warning – lots of pics coming up! They’re a bit small but should be clickable to enlarge.


Physique class line-up in pre-judging


Could it be possible… am I finally starting to get to grips with the lat-spread?!


More from pre-judging


The team!


Hanging out during the interval with my wonderful family, coach and fellow competitor Lucy (figure competitor – who went on to take second place, too!)


Much-needed hug from the husband (I could have fallen asleep standing up)


Posing with my Mum… this is becoming a habit! This was shortly before she told me what her posing music would be should she ever compete :D


Excellent paparazzi work from my Dad – caught us in the act of being put through our posing-paces by coach Kat… hilarious!


Back on stage – part of my routine


More from my routine


More routine


The end!


Everyone back on stage for one more set of comparisons…


I came second! Top three ladies :D


Get in! Ecstatic, astounded and over the moon!


No caption necessary!


A glass of wine with my coach – without whom none of this would have happened, I can promise you that!

Photos from BNBF British Final 2011 is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Videos from BNBF British Final 2011

September 20, 2011

My show report from the BNBF British is coming, I promise…
In the meantime I’m going to take the lazy option give you small snippets of the day by posting up pictures and videos.

Today you get videos.

Here’s me waffling into my flipcam again:

Here’s me and the lovely Ms Kelly Rennie (Figure competitor) shooting the breeze backstage:

And here’s my routine. You like?

More soon! I’ve got to work for my dollar and, since I took last week off, I’m now playing catch-up.

Videos from BNBF British Final 2011 is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


BNBF British Final 2011 – second place!

September 19, 2011

Hi all!

It’s 3am and I really should try to sleep… but, before I do, I just wanted to check in and let you all know…

I CAME SECOND!

Or “runner up” as they call it – which personally I prefer ;)runner up in the Physique class at the BNBF British Final.

I am overwhelmed, shocked, delighted, exhausted, satisfied, happy, relieved and overjoyed. All at once.

Full write-up to come. Thanks for following me along the way!

BNBF British Final 2011 – second place! is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Update on my bodybuilding biosignature experience

September 18, 2011

Morning! I’m up in Glasgow competing in the BNBF Final today but in the meantime, here’s a quick blog post for you all.

Remember this post, where I described my biosignature assessment with local practitioner, Ben Lauder-Dykes? I went for a retest just a few days ago to see how the final month of prep (and the changes Ben recommended) might have changed my body composition and caliper measurements.

Hopefully you can see the below – click to enlarge

Here are the readings from my first test on 13th August
Hamstring: 18mm
Pec: 3.2mm
Sub-scap: 7.4mm
Knee: 4.8mm
Umbilical: 6.2mm
Calf: 5mm
Midaxilliary: 4mm
Supralliac: 4.2mm
Tricep: 6.4mm
Quadricep: 6.4mm

All that came out at 6.7% body fat although, as Ben explained, he’d typically account for a 2% error-margin either way.

Here are the readings from my retest on 15th September
Hamstring: 7.6mm (down 10.4 – 57.8%!)
Pec: 2.6mm
Sub-scap: 6.6mm
Knee: 5mm
Umbilical: 5.4mm
Calf: 4mm
Midaxilliary: 3.4mm
Supralliac: 3.4mm
Tricep: 6.2mm
Quadricep: 5.4mm

All of which came out at 4.1% body fat (with a 2% error-margin either way).

Here’s what Ben had to say about my retest:

After the initial BioSignature assessment, the hamstring (which relates to external estrogens) was the priority, meaning Nicola needed to follow an estrogen detox protocol.

This included “multi intense” to improve phase 1 detoxification and zinc deficiency, “digestforce” to improve digestion helping to improve phase 2 detoxification, and 3 types of fiber, rotating the source every 8 days to help the body excrete the estrogen toxins. I also recommended Nicola step up her consumption of fish oils to improve E2 estrogen, improving the E2:E4:E16 balance.

Nutrition protocols included meeting the protein goal 1.98-2.18g per kg (this will improve phase 2 detoxification) and as much cruciferous veg as possible, things like brocolli, cauliflower, sprouts, watercress, kale – although Nicola was already doing both.

The screen shot shows a comparison between the 2 most recent tests. Pay particular attention to the bottom table where it details the % change of the sites.

Overall bodyfat has reduced 2.7%, hamstring reduced a very impressive 57.8%, pec reduced 18.8% and “love handles” 19%.

This again shows Nicola truly practices what she preaches and I am very pleased with the progress she has made. I look forward to hearing how well you do at the British today and wish you the best of luck, you truly deserve it. If it wasnt in Scotland I would have definitely been there to cheer you on!

Thank you Ben, and thank you (I think!) for that final training session you put me through just a few days out from competition. I’m feeling great today and know that your advice and the training sessions we did together contributed to that. Keep an eye on my Twitter feed for updates today.

Ben is a PICP level 2 trainer and BioSignature Practitioner. He’s helped 100s of people achieve their goals, from fat loss to increasing muscle mass, competition prep to sports performance. Through experience and consistent studying, he’s learnt that changing your physique is not as hard as most people think, you just need to do the right things more often. He says he guarantees to dramatically change anyone’s physique in 8-12 weeks (if they do the right things often enough!) – in fact he offers a full money-back guarantee. He practices what he preaches, too: having reached the final of the Men’s Health Cover Model and World Sports Model competitions. “So, I know these things will work!” he says.

Ben can be contacted via BFit Personal Training Solutions or his blog, and he’s on Twitter and Facebook.

Update on my bodybuilding biosignature experience is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


NPA South East championships – show report

September 16, 2011

Hello! I really have to get this show report up before there’s another one to write!

For photos and videos see this post But, without further ado:

NPA South East championships

A lot of people asked me why I was doing this show the week before the BNBF Finals. Some asked if it was to get a bit of practice in. Some asked if it was to check out the opposition (one of the ladies in my class is also in my class at the BNBF Final). Some made it clear that they thought it was a silly idea, doing a comp so close to the Final.

Well, I can’t answer for the final point but I can tell you my reasons for doing the NPA SE were about much more than posing practice and checking out the competition. I wanted to compete with both the BNBF and the NPA this year, and the South East was the only NPA show I could do. Happily, it’s held in Kent, where I grew up and where a lot of my family still live, so it meant plenty of supporters (including my sister and her year-old baby) had the chance to come and see what it’s all about without driving all day or shelling out for hotel rooms. Of course, I was grateful for a good posing session one week out from the Final, but it was about much more than that.

Truth be told, I hadn’t thought a great deal about how I might place. I’ve been too focused on the BNBF Finals. When I heard there were 5 in my class, I thought “great – that will really push me”, but I also genuinely thought it probably meant I might not even place. After all, that meant 4 other women who have all been training, dieting and prepping hard. Why should it be me?

However, I desperately wanted to place. Not for me, but for my family, most of whom were coming to their first bodybuilding show and were convinced (with typical family loyalty!) that I’d repeat my BNBF Wales success. I didn’t have the heart to tell them that there was every chance I might come last. I badly wanted to do them proud and make the day out worth their while. So, my goal was to place. Secretly… secretly… my goal was to win, but I can honestly tell you I had so little confidence about this that I barely mentioned it to anyone. If I could only place, that would be plenty.

We got there very early (the M25 is never predictable) and I sat quietly. I didn’t feel like myself. I felt… nothing. I wanted to feel excited, happy, eager to get on stage. In hindsight, I think I was simply very nervous. Too nervous to realise I was nervous.

With my first show, there were no expectations (from me or from anyone else). No context, no benchmark. Just being there was immense. This time round, things were a little different. I knew I ought to be able to do well, but I was by no means confident. Just being there wasn’t enough to get me giddy with excitement. There were 5 in my class and who knew what standard they would be?

Being there early meant I had a great chance to chat to NPA champion Carol Streeter (and very lovely she was too). Throughout the day, I got to meet with and chat to various other big names in the natural scene. I’m just sorry I wasn’t able to sample Carol’s brownies and cakes! Next time ;)

I weighed in, and came in bang on the cut-off weight for when the NPA split the Ladies Physique classes. It didn’t matter for today, but as Michael from the NPA told me, it might matter at the final. I offered to take my contact lenses out. He pointed out that I still had my shorts and top on. I asked him if we could cross the “on the cusp on the Finals weight” if and when we come to it, and he let me off the scale. Interestingly (for me anyway), the lady who everyone was telling me was my closest rival weighed in at precisely the same weight.

We were on first. So it was a quick flurry of activity: finding a spot in the (small) changing room, introducing myself to the other 4 ladies (all of whom were lovely), bikini on, final coat of tan on. My coach was tanning me up in the one air-conditioned room in the venue, when a fire alarm went off. We were told to evacuate, so I spent a nice few minutes standing in the sun talking to my family… in a velvet bikini. As you do!

Before long it was time to start pumping up. I had my sweets and sugars, got misted in glaze by my coach and made my way backstage to the pump up area. Annie U re-glued my bikini bottoms (thank you Annie!) and my coach talked me through some final poses.


(Can you spot Annie’s hands glueing me in? Hee!)

All of a sudden, from nowhere, I was feeling good. No, not good, great. Pumping up, I could see that I looked good, and I allowed myself to believe it. One of the guys helping another competitor in my class pump up caught my eye, winked and nodded. “Oh my god,” I remember thinking. “I think I could actually do this.” It was the very first time – throughout prep, throughout the day – that I had actually believed I could possibly win. The feeling washed over me and fired me up. I felt so happy and so ready to step on stage.

The NPA shows are straight through, with compulsories and then routines directly afterwards, and the results of each show directly after the routines. (The BNBF do compulsories, then a “night show” with everyone’s routines). I’m not sure which format I prefer, but it did mean it was all over very quickly.

We stepped on stage and I hit my front relaxed pose. I tensed my legs as hard as I could, and I was shaking. We were called through our poses, and I felt good – as if I was doing them to the best of my ability, anyway! There was a funny moment when the head judge asked me to move around the stage but I didn’t know who was speaking, nor from where, so I went right when he meant left… I apologised to him later on and told him I wasn’t really that thick!

The judges put us through the poses two or three times I think. It certainly felt like they worked us pretty hard. I was glad of it, as it meant they were really taking their time to get good comparisons, and I felt it meant that the class was high quality.

After the poses we went off stage and, one by one, were called back on to do our routines. I was number 2, so it wasn’t long before I was down in a tricep press-up position, waiting for my music to kick in. I heard cheering (not all from my family, honest!) as I hit some of the poses and smiled as I did my routine. The (new) ending could have had a bit more oomph, but I hadn’t realised til then that doing the final move whilst dehydrated is a lot more painful than doing it at the gym or at home! Lesson learned.

I stayed in the wings watching the other ladies’ performances and congratulated everyone as they came off. We were all breathless with excitement and exertion.

Then we were called back on. I felt… I’m not sure how I felt. I knew I’d done my best but I also knew that one lady in particular posed better than me in a few of the poses. Between them, the other competitors had size, symmetry, competing experience, great routines and good posing. Certainly enough to still keep me from being sure of a place. I stepped out for the results genuinely not knowing if I’d made top 3.

The first award given was Best Presentation which (I believe) is for best routine and best posing (please correct me if I’m wrong). They called my name and said it was a “unanimous decision”. I was delighted to get it but – for some irrational reason – I thought it meant I most definitely had not won. I had it in my head that they wouldn’t give BP and 1st place to the same person. I tried to hide my disappointment and focus on placing in the top 3.

5th and 4th place were called… not me! Oh my God, I’d done it! I’d placed! Relief and euphoria washed over me as I realised I’d reached my goal, would have a trophy to show my family, and could say I’d placed at the NPA South East. 3rd place was called… not me! What the…? I was genuinely in shock. However I knew that this meant the other lady – the one everyone had been telling me was my closest rival, the one who will be at the BNBF Final this weekend, the one with the great athletic routine and the fab posing – had won. I felt certain of it, and readied myself to move forward when they called 2nd place. They called… her name. Not mine.

Everything froze and I just looked at the floor, not wanting to make a big reaction as she took her moment getting her trophy. I just looked at the floor, smiled and blinked. I’ve done it. I’ve done it again. I can not believe it, I really can’t believe it.

They called me forward as winner of the class and I received my beautiful trophy. The photographer called us all forward for photos, then top 3, and then asked the others to leave the stage so the winner could have her photos. I shook the other ladies’ hands and congratulated them, still in total shock that it was this way round and not me having my hand shaken by someone else. I was alone on stage as the winner, posing, smiling, posing and smiling!

Before I left the stage, the head judge (I’d worked out where the voice was coming from by now!) asked me to clarify that this was my second comp. I nodded. “Two competitions, two wins?” he asked. I nodded yes again, a bit embarrassed, before smiling and thanking the judges and audience and walking off stage.

Back stage, it hit me like a truck and I burst into tears of relief, joy, shock and utter disbelief. I cried all over my coach, and I think I cried all over some complete stranger. “I told you you’d do it,” said some man who’d been in the pump up area.

The rest of the day passed in a blur – I absolutely hadn’t thought about the possibility of winning today so, now I had, I wasn’t sure what to think! I asked the head judge for feedback and he simply said “you were outstanding”. My family were all so proud and enjoyed the day so much, which means a great deal to me. My coach was overjoyed, which also means a huge amount. I have had so much support – from family and friends, but also from people who were complete strangers a few months ago and who give their time and support and knowledge so freely – and I am just so pleased to be able to repay their efforts. This may seem a selfish sport but it is a team effort, and my trophies belong to a great many more people than just to me.

So – what’s next? BNBF Final this weekend (Sunday, in Glasgow). I qualified here. I didn’t do a proper “peak week” for the NPA show, but I have done for the Final. I am excited and can not wait to get on the British stage. What a complete honour and an amazing experience.

After that, there’s the NPA Final! Yes: two comps, two wins, two federations, two Finals. Even writing that down, it seems crazy and it’s almost too much to take in. I’m just taking it one competition at a time.

Thank you for reading.

NPA South East championships – show report is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


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