NPA British Final 2012 photos

November 9, 2012

Sorry for being AWOL – I’ve been moving house :) I still don’t have broadband or a phone (<— self-employed person's problems) but I’m making do with dongles.

Anyway, 2 minutes ago I realised that I’d promised you a second blog post about the NPA British Final (my write-up is here) once I’d got the official photographer‘s pics. Well, he sent them ages ago, but I forgot.

Here they are! Enjoy :) (I think you click on them to make them bigger if you want) And all the very best to the British Team who are preparing to step on stage at the INBF/WNBF Worlds today and tomorrow in Atlantic City.





















I’ll be back soon with a blog post about breakfast. Yes, it’s the off-season, which means eating and baking and cooking oh my!

NPA British Final 2012 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.


NPA British Final 2012 report

October 31, 2012

Hello! I owe you a show report – Sunday was the NPA British Final, my last comp of the year.

Well, guys, I don’t really know what to say because… I came last. Yup! 6 in my class (Ladies Physique 55kg+) and I came 6th.

There it is. There’s no point sugar-coating it, or giving it all the “yes I came last but think of all the people who didn’t even compete!” or any of that balls. 6 of us in my class, and I placed 6th.

Obviously it wasn’t what I wanted, hoped for or (honestly) expected even right up until the moment my name was called (perhaps I’ve got reverse body dysmorphia, where I think I look OK when really I look shit haha!) But hey, it is what it is, and if this “annus horribilis” of mine has convinced me of anything, it’s that, really, it’s not a big deal. Not a bodybuilding result, not anything really! Has anyone died? No. Then we’re OK.

Despite a disappointing and upsetting result, I had a great day, and I’m happy to tell you a bit about it. I’ll also post some of the pro photographer’s pics (Fivos Photography) when I get them (regardless of what I looked like, the photos will still be fantastic because Fivos is the man!)

As with all my comps this year, my sister joined me for the weekend, making it a wonderful weekend away. The hotel we’d been recommended by the NPA was lovely! We hunkered down for the evening, sis with her room-service dinner and me with my tin foil parcels of cold turkey breast, and she popped a couple of coats of tan on me during Strictly Come Dancing.


I slept pretty well and was very pleased with how I was looking in the morning. I know I didn’t write much during the weeks between the UKDFBA comp and this one but that’s partly because I dieted SO hard and did a lot of extra training (mostly cardio) in a bid to come in with better conditioning. I didn’t have the time or energy to blog much and didn’t have a lot to say. Anyway, I really felt as though those two weeks of hell, fish and cardio had paid off: I looked tight and lean and was drying out nicely. I was really happy with how I was looking and felt I’d continue to improve throughout the day of the comp, too.


At the venue I checked in, weighing in a smidgen heavier than at last year’s NPA Final (57.1kgs, and they split Ladies Physique into under 55kg and 55kg+). There were 5 of us (and 4 in the lightweights) and the other 4 ladies were imposing names. I knew it would be a fantastic contest – as it should be, this being a British Final!

Then came the news that one of the favourites had weighed in a smidge over the cut-off, so – joy of joys! – she and her washboard abs would now be in our class. One more competitor, and what a competitor! I knew this would make our class even tougher, but I didn’t feel outclassed, I knew I probably wasn’t challenging for top 3 (I’d had so much to do getting condition back on track), but felt quite happy at the idea of battling it out for the other spots. And nothing would stop me from giving it 100%, after all, first place is there to be taken and nothing’s decided until they call the results!

A happy twist of fate happened when I found myself in a little dressing room with 7 times NPA British Champion, Carol Streeter. There was only room for one other person and I got lucky when I knocked on the door before anyone else. So, for the rest of the day, I shared the company of this lovely and inspirational woman who was a joy to be around. Thank you Carol for the chat, the posing tips and the feedback :)

On we went for “prejudging”, the bit in plain bikinis where you do your quarter turns (symmetry) and compulsory poses. I’d had a sneaky look at the other ladies, of course, and realised that I wasn’t the leanest (but also didn’t think I was the un-leanest), nor was I the biggest (but I wasn’t convinced I was the smallest either), and I felt happy about my symmetry and balance. In short, I still felt that I probably wouldn’t be troubling the top ladies but that the bottom half of the placings were all to play for.


Prejudge went well, I felt as if I hit my poses just fine and was certainly posing very hard! I’m told we were onstage posing for 15 minutes, which if true is ages! I was sweating and aching and shaking – a good workout!

We were all sent to the back of the stage, before the judges called us forward in turn for our “call out”. Everyone was called forward and arranged around the woman in the middle (first to be called out). Name after name was called… and then mine. Last. Now, people say it doesn’t matter where you are in the call out but I think it does. If the judges want to see you, they’ll call you first/second/third so you’re right there in the middle being compared side by side with the others. Then they stick the ones they’re not so fussed about out on the end. I was out on the end. I felt gutted, but knew there was no point acting defeated whilst I still had time on stage. Besides, I was enjoying myself! So I continued to pose as hard as before – harder, in fact. I don’t think I’ve ever posed that hard! Someone should set up a camera in the back of the stage sometime because I’m sure the faces we pull when we’re facing the back, doing our rear poses, are hilarious (mine certainly must be!)

We were sent off and I felt… I don’t know. In some ways I felt deflated because I gathered from my call out (and the fact that I’d tried to make eye contact with the judges and hadn’t noticed their gaze lingering on me at all) that I hadn’t made an impression. But I’d felt so good up there, and was personally pleased with how I was looking. Perhaps I’m deluded! Oh well.

I watched some of the show with my family and friends, chatted more with Carol and her husband and enjoyed the show, before it was time to get ready for the night show (sparkly bikinis and individual posing routines).


My routine went by in a flash and I was worried I hadn’t done it justice, because it seemed to be over before it had begun, but I got some great feedback on it and people said they really enjoyed it. Phew, cos I really enjoy it too!

We were asked to do a couple of poses (not the whole lot as we’re sometimes asked to do at the nightshow) before the fun of the posedown – always a laugh and no different this time! I was still feeling great and dared to think I might be in 4th or 5th place, although to be perfectly honest I had no idea at all.

We lined up at the back of the stage and 6th place was called.

Me.

Oh, hi! I came last!

Hey ho. I can’t tell you how I felt, not shocked or upset but just… sad, really. I haven’t yet asked for judges’ feedback (if any of you are reading, I’d welcome it!) but will do so because I would love to know where I went wrong. I’d like to think that I was just the “worst of a good bunch” – it was certainly a very strong line up of fantastic women, and perhaps I was just the weakest of a very good bunch. But, of course, I’d love have some detailed feedback so I can improve. It’s the only way!

How do I feel now? Well, I move house/office/life in three days time and have work to finish up, a house and office to pack, and an awful lot of emotional goodbyes to do. I don’t feel that I have the time or emotional “space” to think much about how I’m feeling about the result of the comp. I feel tired, very very tired. This year has sucked a lot from me, and I do feel that competition prep has taken, and taken, and given very little. I’m hoping that once I’ve moved, and settled, and drawn breath, I’ll be able to look back and assess where I went wrong, what I could have done differently (if indeed I could have done anything differently!) and what I could change for next time. And, of course, what I can learn from it all. Because there’s a lesson in everything. I just need to find it.

Thanks for reading. Photos to come!

(Puppy says he doesn’t care that it says 6th place. He can’t read anyway!)


NPA British Final 2012 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.


Random thoughts on show-eve-eve

October 26, 2012

Dum de dum.

The night-before the night-before a comp is weird. Kind of boring. But sort of exciting! Drags on f-o-r-e-v-e-r and then OMG it’s 9pm how did that happen?

In fact, it’s a bit like Christmas-Eve-Eve (don’t tell me we’re the only family to call it that?) Just like the 23rd December, the day before the day-before-a-comp:

- is boring
- but actually quite exciting
- makes you anxious to just get on with it (yes even the eating exciting treats aspect!) but can’t yet and if you do you’ll ruin the main day so you just need to get a grip and wait a bit longer
- starts off with you waking up and think “oh this day will go on forever”, then all of a sudden it’s 8pm and you haven’t wrapped presents/made canapes/shaved yourself all over and put a base coat of tan on*

(*delete as applicable)

So, an update on me. Well, I’m sitting here with my base coat of tan on – done by my good self. I never was much good at art or painting, and nothing’s changed. All I can say is, thank goodness this is a kind of “stain” base coat, which I’ll lightly shower off tomorrow. And thank goodness I have my sister, aka this year’s bodybuilding-comp support crew wunderkind, who stepped up to the plate without so much as a twitch of hesitation. She’s a master tanner, unflappable chauffeur and wonderful room-mate for hotel stays. Love you, sis!

Sunday is the NPA British Finals (click here for my report on last year’s Finals, where I placed 3rd in the Ladies Physique heavyweight (55kg+) category). How do I feel? Exhausted. Since my less-than-stellar performance at the UKDFBA British Open (5th out of 6! Reprazent!) two weeks ago, I have been dieting, cardioing and training myself harder than I thought possible. Normally, I’d have started my carb-up by now (Friday morning). Not this time. This time I’m taking it right up to the line, preferring to come in “a bit flat” than “a bit fat”. We know I pump up well, anyway. But this does mean that I’m still – still! – eating white fish (and that’s about it).

However, to keep the Christmas analogy going, only 48 more hours and I can delve into the box of Roses and plate of mince pies (so to speak).

It’s OK, really, I can do it. But man am I exhausted!

Those of you friends with me on Facebook will remember my update the other day where I said I cried three times that day. Yeah, that’s carb depletion for you! Once was when my dog ran off, rather than coming back to me, during our walk, and I had to walk oooooh about 3 minutes extra to retrieve him. I just could barely do it. And cried! The second was when I went for a sports massage and realised it was to be the last time I’d see my friend Diksha who does the massage. Yep, I cried! The third time is a bit personal and highly embarrassing but suffice to say I was walking through the centre of the town where I live… crying.

Oh dear! I have also had moments of fun and happiness – “carb-deplete euphoria” I call them – most notably whilst on the stepper at 6:40am. Why? Who knows.

To conclude this ramble of a post, I’ll just give you a top tip I learned by experience this week. Yes, it’s great to do your final cardio session. And, yes, it’s only polite to finally take your weighted vest home from the gym (where the gym manager has kindly allowed you to store it all year). After all… er… it possibly needs a wash. However, it’s not so great to unload the 10x1kg weights, put them at various locations about your person in your coat pockets, and then stagger home loaded down with 10kg extra plus your bag, all whilst severely depleted.

I almost cried… but not quite ;)

As always, I’ll be tweeting from the comp on Sunday from thefitwriter Twitter, if there’s a connection. Otherwise, I’ll see you on the other side! Then we’ll get talking off-season, goals and 2013!

Random thoughts on show-eve-eve 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.


Wordless Wednesday: a day in the life of a bodybuilder 4 days out from a comp

October 24, 2012

Wordless Wednesday: a day in the life of a bodybuilder 4 days out from a comp 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.


UKDFBA – 5th place

October 16, 2012

You can’t win ‘em all, as they say. Indeed you can’t place 2nd, 3rd or even 4th at ‘em all.

I owe you a show report, but it’s going to be a very short one because I am disappointed both with the result and with my own performance at last weekend’s UKDFBA bodybuilding show in Rugby.

The show itself was fantastic – very well organised, extremely friendly and with a phenomenal level of competitors (not just in my class – each and every class was amazing).

But I wasn’t so fantastic. I placed 5th in a class of 6. I know, not great. Not great at all. On the plus side (because there’s always got to be a plus side), I have a shiny medal, which is kind of fun. It’s hanging at the top of my stairs with the side which says “5th” turned outwards, so I see it several times a day. Yep, it stings. It needs to.

(There were other plus sides, of course: lots of fun and banter backstage with the other ladies in my class, and with various other friends, a weekend away with my fabulous sister having some quality sister-time, the fun and excitement of competing, which I love regardless of my placing.)

I know what went wrong but I don’t know why… For something which is judged purely on the physical, bodybuilding is one hell of a psychological sport. I have a lot to think about, a lot of coping strategies to develop and also a bit of kindness to find for myself somewhere along the way ;) I’ve had one hell of a year, none of it particularly conducive to a lonely prep and consistent dieting. I’ve done my best but at times that hasn’t been enough, and Saturday was one of those times.

I feel I need to apologise to those friends and family who came so far to watch me give such a below-par performance (some of you getting stuck on the M1 for two hours for the pleasure!)

What’s next? I wrestled with the concept of doing the NPA British Finals in (less than) two weeks. I asked advice, feedback and honest opinions. I took them all on board and spent a tearful evening asking myself if I could, should and wanted to go through two more weeks of prep (and they’d need to be extremely tough two weeks) in order to get on stage again.

The answer is yes. I like to finish things I’ve started, and I know I can be better than I was on Saturday. Whether or not two weeks is enough time to make enough changes remains to be seen, but I’m going to give it my all.

And, just so the Universe knows: next year, I intend to have a more peaceful, balanced, settled background for my prep, thank you very much! ;)

Wish me luck as I put my hood up and my headphones on, heading off into two weeks of fish, greens and cardio…

UKDFBA – 5th 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.


Let’s have a countdown

October 7, 2012

Hi! I’ve got all sorts of blog posts stashed away in my brain (and in my drafts folder) but I never seem to have the time or oomph to finish any of them. I will try harder! In particular, I want to write about the fine art of finding – and being – an awesome training partner (in honour of my own current training partner, Ms Helen M, who is celebrating her birthday today. The celebrations started at 09:30 this morning in the gym and included such birthday classics as: lateral raises, posing practice, and cold sweet potato. HAPPY BIRTHDAY, little Miss!)

Anyway, in the absence of that any many other blog posts, I thought I’d have myself a little countdown. Who doesn’t love a countdown?

Those of you subjected to my daily Facebook, Twitter, and non-bodybuilding-forum updates will be used to this by now. In fact most of you could probably tell me what I should be doing on any given day, thanks to my endless numerical countdowns.

For the rest of you:

5 days til the UKDFBA bodybuilding comp (eek!)

20 days til the NPA British Finals

aaaand last but by no means least

Uh… yeah. 26 days til I move house. It’s not so far, just to another county, 100 miles or so I guess but… still.

Packed anything? Nope [ ].
Set up broadband, phone, any other utilities? Nope [ ].
Cancelled all that stuff for this place? I’ve made a start [X].
Enlisted small army of family to help move on the day and unload the other end. Check! [X]
Decided where I’m going to eat for Sunday lunch with my sister the day after I move. Oh yes! [X]

So, apart from the whole “Two Comps and a House Move” vibe my life has going on at the moment, things are trucking along OK. As per the above, I am just a few days out from my next bodybuilding comp, have started my carb deplete and am now doing my final few training sessions before a long-awaited and much needed rest towards the end of next week.

I love peak week, in a funny kind of way. So I’m looking forward to this coming week. I just hope I can navigate all the other stuff along the way!

Let’s have a countdown 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 2012 – show report part 2

September 14, 2012

Last Sunday, I competed in the NPA (Natural Physique Association) South East Championships, a qualifier for the NPA’s British Final. Part 1 of the report is here.

“Oh sh*t”, I believe I said to my sister. Because over there was Chiara, the lady who placed 1st at the BNBF Finals last year (winning her BNBF Pro Card in the process) when I placed 2nd. The last person I expected to see, and pretty much top of my “competitors likely to make me say “oh sh*t” when I’m not in my best condition” list. ;D

However, that’s the nature of this sport: you never know who’s going to turn up on the day, and you never know what they’ll be looking like, either. I reminded myself that, even though I wasn’t as lean as I wanted to be, I’d improved a lot since last year, that the class was anyone’s to win, and that my main goal was to qualify and move through to the Final.

Backstage, I found myself a corner and popped my feet up. My Mum came to find me, and told me that loads of friends and family had arrived. I had a massive support crew, most of whom had never been to a bodybuilding competition before.


My sister was flying back and forth tanning me up, taking pics of me posing so I could see how I was looking, and generally keeping me smiling. We were giggling like mad when she was doing my Dream Tan: you have to slap it on, almost smacking the competitor with your palms. She’d smack my tan on (“slap! slap slap slap! slap! slap slap!”) and pause for breath, at which point we could hear Fran next door being Dream Tanned up by her trainer Ian (“slap slap! slap slap! slap slap slap!”) It sounded like two woodpeckers trying to out-peck each other in the woods. My sister started taking her tanning responsibilities very seriously. “Ian is slapping a lot more slowly than me!” she fretted. “Am I doing it wrong?” “He’s got more people than you to tan up,” I told her. “He’s just conserving his energy. Plus he’s dieting for the Worlds. Don’t worry, you’re doing a great job.”

Before long I was tanned, in my bikini and ready to go and pump up.


On stage, I found myself in the middle thanks to my number – a great place to be. I felt really good, confident and very happy. I just love being on stage, and the fact that I had so many supporters made it even easier for me to smile. The judges put us through our 1/4 turns, then our compulsory poses. The head judge reminded the crowd that you don’t need a big class for it to be a tough one. I got the impression that things were pretty close, and I worked as hard as I could. I’d forgotten how much posing “for real” hurts! My lower back was aching and my legs were shaking even before the judges asked us to go through the poses a second time.


We got shuffled around (so the judges could compare us as they wanted to) and went through everything one more time. I was working as hard as I could and trying to remember everything, but found it very hard to tell how I was doing. Although the three of us were competing with each other, there was a really friendly atmosphere on stage. It’s hard to explain, but you know it when you experience it! Chiara bumped elbows with me during a double bicep pose and whispered “I’m sorry!” At one point, when we turned to the back of the stage, we all started huffing and puffing with the effort, caught each others eye, and smiled.

We were sent off stage to prepare for our individual posing routines, and chatted to each other, cheered each other on and shared water. It was nice! I’ve met and competed with both ladies before and it was genuinely a pleasure to be on stage with them.





My routine went well – I remembered it all for a start! – and people seemed to enjoy it. I stood backstage watching the others, shaking a bit with effort, excitement and nerves, and wondering how I’d place. I really had no idea at all. I knew Chiara looked good: she carries more muscle than I do, and it’s thicker, denser muscle. She’s shorter than I am, too, so all that muscle is packed down onto a more compact frame. And of course she’s shown how good she is by winning a Pro Card with another federation. But… I felt good. By no means did I feel sure I’d won, but I dared to think that I could have done.


After we’d all done our routines, we were called back on stage to go through the poses one more time and then do a posedown. I got a sense that the judges were having a bit of a tough time coming to a decision, but before long we were told to line up to hear the results.

Third place was lovely Fran.

This is it… this is it… have I won?


Second place… Nicola Joyce. I’d taken second to Chiara again, and I felt disappointed but not surprised. I could see why she’d won, and was happy to take second place to such an accomplished competitor.


We posed for our group photo and then Fran and I left the stage whilst Chiara had her winner’s photo. I felt OK. I would have loved to have won but, honestly, as soon as I knew Chiara was in the class I knew it would be a big ask. Just one question remained: had I qualified for the Final?

I sought out the head judge and he told me that yes, I certainly had. Phew! Mission accomplished, then, even if it wasn’t quite in the most decisive way!


The rest of the day was great fun: chatting at length with Fran and Chiara backstage, cheering on the Figure ladies who competed a little later, sitting with family, friends and my bodybuilding buddies and watching the rest of the show.


I ended up the night going out for dinner with my sister, something we haven’t done in a long time. I felt good: I’d made it on to the stage after a very difficult period in my life and, whilst I hadn’t won, I’d placed 2nd and qualified for the Finals. Done, and done.

The professional photos in this post are from official show photographer Fivos Averkiou photographer.

Thank you so much to my sister for everything (not just the excellent tanning) and to everyone else who came to watch – I really appreciate it!

NPA South East championships 2012 – show report part 2 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 2012 – show report part 1

September 14, 2012

Last Sunday, I competed in the NPA (Natural Physique Association) South East Championships, a qualifier for the NPA’s British Final. I did this show last year (the report of the NPA South East 2011 is here) and have very happy memories of that day: I won, and loads of my family came along to support, and it was a great day all in all!

My goal for this year was to qualify, whether or not that meant winning (usually the judges will put 1st and 2nd place in each class through to the Final). Obviously (and not so secretly!) I really wanted to win, but – as ever in this sport – I simply couldn’t predict what would happen. For one thing, I had no idea who else was in my class. I didn’t even know if anyone else was in my class at all! In fact, I had a horrible feeling I was going to be the only one… ! And for another thing, I was very aware that I wasn’t in the kind of condition I’d intended on achieving way back when I started dieting for the season. Prep hadn’t gone as smoothly as I’d expected and, as a result, I could have done with a good few extra weeks dieting. Such is life.

I pulled it together really well in the final three weeks, but couldn’t catch up and, as a result, knew I was going in to this show carrying more body fat than I wanted to.

Having said that, I was pleased with how I was looking: bigger than last year (in the right way!), fuller and with a much nicer shape. My posing had improved a lot, and I had a great new routine which I couldn’t wait to perform. I had a new (to me) bikini and a lovely bit of bling for my hair (made by my clever friend Lizzie – see her website for bodybuilding stage jewellery here).

My weekend started with a panic when the salon tan I’d booked went tits up. Long story but suffice to say I ended up driving to Kent ghostly-white and hoping my lovely sister would be willing and able to tan me up. She sure was! We spent a somewhat hilarious evening which gave new meaning to the question “are you close to your sister?” ;D

As an aside, I found this photo earlier. Seems my little sister was getting her practice in as my stage tanner as far back as 1985! ;)

Compared to the view I had of her tanning me up this weekend. Tee hee!

As always, I slept pretty badly the night before the comp: nervous, excited, ready to get it done and eager to step on stage! But soon the rest of the household were up and we were on the road.

We turned up at the venue and that’s when I saw her…

(to be continued)

NPA South East championships 2012 – show report part 1 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.


My Biosignature starting point, and advice for combating stress

June 17, 2012

If you were reading the blog last year, you may remember that I had a couple of BioSignature assessments in the latter stages of my competition prep: the first one about a month out from the BNBF British Finals and then a follow-up assessment just a few days before the Final.

Well, I’m not quite that close to getting on stage yet this year, but I thought I’d go and get assessed again, so my BioSignature friend Ben could help me get good and lean again for when I do step on stage!

(Small print: which will be 12 weeks today)

Please refer to my previous BioSig blog posts (linked to above) for more information about BioSig itself (or Google it) since it’s too much to go into here. A quick explanation is that it’s a skinfold test, using calipers, which assesses 12 specific sites on the body that relate to individual hormones. The result shows your hormonal profile, and the idea is then that the practitioner can advise on nutritional, lifestyle and supplement changes to help get you healthier and leaner.

So, how did my most recent BioSig go? At 13 weeks out, I was well aware that I was nothing like as lean as last time I had the assessment done. I’ve been going through (and continue to go through) numerous “lifestyle stresses” which are severely affecting my emotions, my ability to relax and my length/quality of sleep. To put it mildly, this year’s prep has been one hell of a lot harder than last year’s. So, quite honestly, I didn’t know what to expect from this BioSig!

However, what I did know is that – good or bad – I would use the result as a starting point from which to improve. If the results were good, then great! It would give me the encouragement to carry on. If they were bad, well, hey ho, things can only get better from here! That’s how I was approaching it.

Either way, I knew I was in safe hands with Ben. He’s hugely professional, completely non-judgemental and utterly committed to helping his BioSig clients regardless of the challenges they’re facing.

I hope you can see the image (click to enlarge), which also includes the details of my previous two BioSigs to compare. Although, as Ben said, I shouldn’t let the % increases freak me out (!), since I was incredibly lean last time he took my measures.

Here’s what Ben had to say:

“The results of your latest BioSignature assessment indicate oestrogen, especially ‘xenoestrogen’ (foreign oestrogen, the hamstring site) as your main priority. What we can also see from your measurements is that the triceps (2) and pec (3) are also high on the list.

“When the pec is high on the list of priorities this indicate the person is aromatising their own testosterone/androgens into oestrogen. T,his could be caused by the presence of xenoestogens but in this case your hamstring measurement is not far of normal range so there is likely to be another contributing factor to the conversion of androgens to oestrogen and causing this hormonal imbalance.

“The lifestyle stresses we have discussed that you have been under recently and the detrimental affect it has been having on your sleep patterns and quality could be a leading factor in this process. Whenever we produce stress on the body (physical or mental) we produce cortisol, this sends our body into a catabolic state and increases the production of other hormones (including oestrogen) and decrease in the beneficial hormones (such as testosterone and growth hormone). It is likely that if you are stressed throughout the day and also if you are not sleeping and recovering properly, the amount of time spent in this catabolic state and the increase in oestrogen could be the main source of the problem.

“We will re-introduce the fibre cycle to help eliminate any foreign oestrogens and toxins, along with the ‘Methylator’ supplement to improve the excretion of the toxins and focus on trying to reduce cortisol in the evening and improve sleep. We are going to introduce two types of magnesium to help improve sleep quality ‘Uber Mag with Tryptophan’ and ‘Uber Inositol with Magnesium Taurate’. Magnesium is a ‘Yin’ mineral and contains calming properties so taking this in the evening will help you to wind down and relax, so when you get into bed you are ready to sleep. The ‘Uber Mag’ contains Trytophan, the amino acid which helps to produce ‘serotonin’ (the sleep hormone). The ‘Uber Inositol’ has ‘adaptogen’ properties, meaning it will help to rebalance neurotransmitter production, reducing those which are too high and increasing those which are too low. This is great for those who go to sleep ‘wired’ and can’t switch off.

“Hopefully with the improvement in sleep we should see less time spent in a catabolic state, reduction in cortisol, reduction in aromatisation and increase in growth hormone.”

Thanks, Ben! Here’s to my re-assessment in a few weeks time. I have a goal in mind… and I think I can get there! :)

Stress is something which affects many of us, not just bodybuilders prepping for a competition. So I asked Ben to give some general advice which can be used by anybody, sporty or not. I hope these nutrition, sleep and relaxation tips help:

Dealing with Cortisol in the Real World

(Ben says)

“We are exposed to so many different stresses nowadays that elevated cortisol is very common and can be the main cause of low energy, an inability to lose weight or struggles to gain lean muscle. Here are my top tips to reduce cortisol levels.

“When looking at reducing cortisol during the day and improving energy, food choices are the biggest factor. Breakfast is hugely important as this sets you up for the day. You want to have a breakfast that is high in amino acid ‘tyrosine’: this increases the neurotransmitter ‘dopamine’ which is responsible for attention span and drive. Food that contain high levels of tyrosine are egg, red meats and wild meats. So we recommend the ‘Meat and Nuts Breakfast’.

“Your typical breakfast of cereal will spike insulin – and, as a result, spike cortisol – and increase serotonin, which promotes sleep. That’s probably why you have low energy. Throughout the day you want to eat more lean proteins, vegetables, smart fats and avoid refined or processed carbohydrates. You can consume carbohydrates, just chose better sources such as quinoa, sweet potato, brown or wild rice and berries. In the evening you want to have more white meats or fish as these foods contain higher amounts of the amino acid taurine: this is converted to Gabba so will help with sleep. Some carbohydrates in the evening will help with the production of serotonin (the sleep hormone) but again make sure its not a refined or processed source.

“Earlier on in the day, you could add a slice of two of lime to your water: improving your PH levels can also help reduce cortisol, don’t do this in the evening though as you need to be slightly acidic for sleep.

“To improve sleep you need to help your body switch off in the evenings so that when you get into bed you are ready to sleep. Here are some ideas:

1) A ‘mental dump’: this can be something as simple as a to-do List for the next day. By writing it all down you move those thoughts to the sub conscious so when you go to bed they are not running through your head.
2) Remove stimulation. Have a certain time in the evening before you go to bed where you don’t use electrical devices, get off Facebook or Twitter, stop answering emails and text messages.
3) Create the Cave. We are supposed to sleep in the dark, that’s why its harder to get up in winter than it is in summer. There should be no light in the room so invest in some good curtains or a black-out blind. Even the standby light on your TV or radio is enough to disturb sleep. Remove things that emit radiation, this will stimulate your body and affect sleep. Put mobile phones, laptops, iPads in another room, you’re asleep anyway so you’re not going to need them!

Thank you Ben!

Ben is a PICP level 2 trainer and BioSignature Practitioner. You can read Ben’s blog – full of great advice and snippets of handy info – here and follow him on Twitter.

My Biosignature starting point, and advice for combating stress 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.


“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.


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