You ask, I do my best to answer: part 2 (INBF Worlds Q&A)

Here’s part two of you ask, I do my best to answer! (INBF Worlds Q&A) – thanks for your questions!

“How did you manage your food and water intake on the plane? I was surprised that you were allowed to bring your trophy back in your hand luggage – she’d make a good club if you were so inclined!”

It actually wasn’t difficult at all, thank goodness. I prepped all my meals up until we got to arrivals, and just ate those in departures or on the plane (had to refuse all plane food, including little packets of mini pretzels with the drinks, and had to hope nobody near me minded me eating turkey and broccoli out of a tub!) No food could be taken through the other side, so I just had to make sure I’d eaten it all. I then had quick-grab foods (oats, whey) in my hold luggage so I knew I’d have some sustenance if they journey to the hotel was longer than anticipated (it was – I was very glad of that whey!) Water was a different matter – you can’t take that through departures – so I just made sure I drank a lot before going through, and then bought a couple of bottles for the flight.

I didn’t ask about the trophies; I just carried them! I thought there was a chance of an upgrade 😉 (there wasn’t… but the flight attendant did bring me a glass of champagne!)

“What do the judges look for? Do you have a tick list of things you need to work towards in the gym?”

The judging criteria is clearly set out (for every federation) and, for women’s bodybuilding at least, doesn’t vary too much even when you consider that this is a totally subjective sport. You do have to remember that the judges can only judge what’s in front of them on the day, and can only compare the physiques which are up there. And some will prefer size over condition, some will value condition over mass, etc. But, in general, bodybuilding classes are judged against the following criteria:

Round one (quarter turns) – symmetry (top to bottom, left to right, back to front)
Round two (compulsory poses) – muscularity and conditioning
Round three (posing routine) – this isn’t always scored but can make the difference when it’s otherwise a tough call.

Then of course, as you hint in your question, we all have things we want to improve upon in the gym. I do always ask judges’ feedback after shows, and most of them get back to me with some suggestions. I’ve had good feedback from Worlds about my presentation, posing, confidence and condition. One suggestion was to put more size and density on my shoulders. Personally, I’d like to build more thickness and density in my chest, and build a bigger bum (bum and shoulders tend to disappear when I’m dieted right down). More back is always good, too, for folk like me with not much in the way of a waist!

“What sort of turnout from competitors was there? Were there people from all over the world? Was there a big audience – had people travelled to support the finals?”

There were athletes from eight countries: USA (who don’t need to qualify or be selected to compete), and UK, Canada, Barbados, Australia, Switzerland, Italy and Japan. It was hard for me to tell what size the crowd was as I wasn’t able to be out front watching for much of it (and people tend to come and go) but the auditorium was huge and I could sense a lot of people out there. Most of the countries brought large teams of athletes, coaches and supporters and there was cheering in plenty of different languages!

“How did the atmosphere at a US show compare to the UK? In my head it should have been all glamour and spotlights 😉 “

The atmosphere was definitely busier, and more intense than at any UK show I’ve done, but this might have been down to it being Worlds rather than a qualifier or British. The atmosphere in the amateur ladies changing room was definitely down to the sheer number of women (and amount of sugary snacks being consumed!) Tee hee.

I had my hair, make up and tan professionally done and am so glad I decided to do so. Not only did it kill that awful dead time of hanging about, but it was fun! The ladies were upbeat, excited, and really got me pumped up in to a great, positive mood. And having my hair and make up done made me feel like a superstar, which I really needed. I needed my attitude and belief in myself to step up to the highest possible level, and having hair and makeup really achieved this. It was a lovely treat to myself and just added to my feelings of “wow” about the whole experience of competing at Worlds.

I also booked myself a mini photo-shoot backstage with Reggie Bradford and again I am really glad I did so. Not only are the shots a fantastic memento of such a special competition, but the it added a sense of extra glam to the whole day.

“What I find quite incredible is how you have managed to sculpt your body over the years to perform several different functions, from triathlon, to channel swimmer to bodybuilder… In these days of body dysmorphia, I think you are an example of how our bodies are tools to make perform how we see fit. It is sad that impossible and unrealistic images are portrayed as something to aspire to through all the photoshopping and airbrushing done by the media. You are an example of how being in control reaps rewards.”

Well, thank you. I haven’t really thought of it like that but I’d be delighted to think that I am an example of that. I do believe that we can all do exactly what we want with our bodies (although competitive success isn’t guaranteed of course). Where the mind goes, the body follows. That’s the difficult part: knowing why you want to achieve something, setting goals, sticking to a plan and following through.

Like the lady who asked this question, some of you will know me from years back. Yes, I have swum the Channel (and similar swims), taken part in triathlons and other land-based endurance events. And now I’m competing as a bodybuilder. Different energy systems, different training, different nutrition, different mindset (and different levels of bodyfat!) But all me underneath it all.

So, yes, I do believe that our bodies are tools which we can persuade to perform as we wish. Very precious tools, and ones to be celebrated, but they are (or can be) at the beck and call of our brains. If we want them to be!

You ask, I do my best to answer: part 2 (INBF Worlds Q&A) 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.

You ask, I do my best to answer! (INBF Worlds Q&A)

In my previous blog post, I asked if you had any questions about the INBF Worlds, my prep, off-season, and my plans for future comps (or anything else relevant).

Yes, it’s a lazy way to get a blog post out there. I plead jetlag!

Here goes:

“What does getting a Pro card mean or do?”

Bodybuilders compete as amateurs or as Pros. A Pro was once an amateur but won a certain level of competition (usually a national Final, or the amateur bit of a World level comp). Turning Pro doesn’t mean you can jack in your day job and earn a living wage bodybuilding (we wish!) “Pro” denotes the standard and level at which you compete, not that it’s your profession. Pros compete for prize money, whereas amateurs don’t, but even if a Pro was to win every single comp he or she entered, it would barely be enough to cover the cost of flights and accommodation for competing. There are a few exceptions: in the IFBB, those at the very top of the tree do make a living from competition winnings, product endorsements, sponsorships and putting their name to supplements, clothing, etc. In reality, become Pro for a UK bodybuilder actually means you have less choice of where to compete (because you can only do Pro shows, and – at present – there are very few in Europe). For me, it’s something to aspire to, it shows progress and achievement, enables you to be judged against an ever-higher standard of competition, and is one way of marking ongoing progression through the sport.

“This might be a bit personal, but are you older than a lot of competitors? The reason I ask is that your blog reads a lot different…”

I’m 36 (and a half). And thank you – I think! The blog didn’t start out life as a bodybuilding blog, or even a competing/racing/sporting event blog. It’s just my blog, and bodybuilding is one part of a big life. So, at the moment at least, lots of it is about bodybuilding. It hasn’t always been that way (have a dig back through the archives for triathlon, channel swimming, cycling races and even stuff about the business of writing 😉 ) I’m glad you enjoy reading it at the moment 🙂

“I want to know everything about the comp – what was the backstage atmosphere like, what was the process that you had to go through to prove you were natural? PS some of the guys on your team are ridiculously good looking, phew!”

Ha ha, I have no idea what you could possibly mean about the male competitors on Team UK! Ugly mugs 😉 Some of them proved very popular with the other ladies in my changing room… tee hee. Backstage was a lot larger than any comp I’ve done in the UK, although not necessarily any more well-equipped. There was plenty of space, plug sockets, toilet cubicles and room to pump up, but no mirrors (people brought their own) for example. In my experience, there’s always positives and negatives about every backstage area. I guess it’s because BB comps are held in so many different kinds of venues, from theatres to civic halls. This one was in the auditorium at a big University.

The atmosphere was really friendly 🙂 It’s not always the case, sadly, particularly when it’s a top level comp. It often seems to follow that the higher the stakes, the tenser the atmosphere. I’m really pleased to say that this was not the case at the INBF Worlds (not in my experience, anyway). The atmosphere in the amateur ladies dressing room was… manic, frenetic, highly-strung, often hilarious, and a giggle. Imagine the largest, strangest sleepover you’ve ever been to. It’s like that. Only with bikinis. Beauty treatments, fake tan, talk of junk food, sharing makeup, high emotion, even a bit of singing and booty-shaking. It was all there. I made some new friends (“let’s take a selfie! OK, now tag me on Facebook!”), got some great advice on exactly which chocolate-covered peanut butter-filled pretzels to buy from Trader Joe’s, and enjoyed myself immensely.

To compete in the INBF and WNBF, athletes need to be 7 years drug free (some drug-free Federations are lifetime natural). Athletes are tested by urinology and polygraph. “Drug-free” is assessed against the current WADA (World Anti Doping Authority) banned list. When people think about drugs in sport (particularly bodybuilding) they automatically think of steroids (often used as a blanket term I think!), growth hormone and other exogenous hormones, and “stuff you inject into yourself”. In reality, there’s a great deal more on the banned list, from certain stimulants/”fat burners” to certain diuretics. Fun fact! Caffeine (in certain quantities) was on the prohibited list until 2004.

“What next?”

Well, I have had three goals for the last couple of years in this sport:
– compete in America [tick]
– win a World title [tick x 2]
– get Pro Status/”Pro card” [ ]

So, 2014 will be the Year of the Pro Card. I will compete with the UKDFBA again here in the UK, with a view either to earning Pro Status here with them (as the winner of my class did at the UKDFBA comp this year), or to go over to the INBF Worlds with their UK team again, win again, and this time earn Pro Status by doing so. Usually, the winner of the overall would be offered Pro Status at the Worlds. It didn’t happen this time, because there weren’t enough people in the class (last year there were 9). So – come on ladies! And I’ll see you there! 😉

That’s enough for now – part 2 coming soon!

I’ll leave you with a couple of photos a mini-shoot I did on the day of the comp. I’m really pleased with them, they’re a great memento of a fantastic experience 😀

You ask, I do my best to answer! (INBF Worlds Q&A) 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.

I’m off on my INBF Worlds adventure

Right! I’m packed, prepped and (partly) primped. There’s nothing left to do except try and get a decent night’s sleep before I meet up with the rest of Team UK at the airport tomorrow.

I’m going to compete in open amateur women’s bodybuilding at the INBF World Championships in Worcester, Massachusetts.

In some ways it feels as if this prep has d-r-a-g-g-e-d on (well, it has, in the sense that I had assumed my season would be over by now). In other ways, it’s flown by, particularly these past few weeks. I mean… I’m 3 days out. From the Worlds. WHAT THE whaaaat?

I’m still not entirely sure how it all happened but it did, and is, and so the next update on the blog is likely to be show report and result 😀 (unless I have time to say hi from our accommodation).

If you want to follow along in real-time, you can check my Twitter or my Instagram (if you’re into the kind of thing) as I hope there will be wifi at the venue. Or you can keep an eye on the UKDFBA Facebook page which will be updated as regularly as possible with news not just of me but of the entire team (13 of us, Pro women, Pro men, amateur Women and amateur men across a range of classes and categories).

Prejudging for the Pro classes starts at 9am local time (EST – 5 hours behind the UK), and prejudging for the amateur classes will probably start around midday. Then the night show starts at 5pm.

Thanks for reading!

I’m off on my INBF Worlds adventure 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.

A second thank-you blog post: INBF Worlds supporters

Following on from my previous sponsor blog post, I have a couple more local businesses to thank. The following wonderful folk have chipped in to help fund my trip to the INBF Worlds… which is next week (!)

The following companies have generously supported me in my INBF Worlds dream (come true): with cash, with cheques of varying sizes, with goods and services.

My local BNI business networking group weaved its way through red tape and paperwork to sign a cheque (in fact it needed more than one signature) – thank you “top table” people!

In fact, most of the businesses who have supported me (see my previous post) are members of BNI Folkestone. I think I need to promote Steve Ross of Free Flow Drains to “Sponsorship Manager” for his absolutely amazing efforts on my behalf, helping round up sponsor donations at 6:30am on Friday mornings!

There are two extra BNI folk to add to the list of supporters:

Trevor Ellse is our Utility Warehouse member, he helps local people and businesses save money on household bills, shopping bills and utility bills. I am posting this blog courtesy of UW’s broadband and have been keeping warm (er) this week courtesy of UW’s gas and electric. Trevor is a keen angler so he knows a niche sport when he sees one 😉 You can find Trevor on Twitter.

Steve Head of Head Property and Garden Maintenance is our garden maintenance guy, he does a stellar job of keeping gardens and grounds in Kent maintained, mowed and looking lovely year round. He’s been busy recently rebuilding fences and sheds, making fallen trees safe, and tidying up debris thanks to the storms last week. Find him on Facebook.

To everyone who has supported me in any way: thank you, thank you, thank you. 🙂

Please also check out the sponsors listed in my first thank you blog post (some of them are also on the right hand side of this blog up the top there ^^^)

A thank-you blog post: INBF Worlds supporters 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.

A thank-you blog post: INBF Worlds supporters

As you might have heard me mention once or twice (!) I’m off to the INBF Worlds! It’s exciting, overwhelming… and expensive. The UKDFBA can only afford to fund the Pro athletes at this time, so for the amateurs on the team, it means a largely self-funded trip.

Given what I do as a job, I ought to be able to put together funding bids, press releases and heart-string-tugging editorials which persuade corporates to get behind the uplifting story of local girl done good 😉 After all, what business doesn’t want to openly align itself with values of hard work, goal setting and achievement?

The following companies have generously supported me in my INBF Worlds dream (come true): with cash, with cheques of varying sizes, with goods and services (including a taxi ride to and from Heathrow).

Little by little I am getting close to my funding goal (and, in the meantime, I’ve officially got tendonitis in one hand from the enormous extra agency project I’ve taken on, because I certainly don’t expect the entire trip to be funded by other people!)

To everyone who has supported me in any way: thank you, thank you, thank you. 🙂

First to throw their hat into the ring was my friend Heidi at Fasttrack Fit Camp – Berkshire’s leading outdoor fitness bootcamps who get people around Wokingham, Earley, Henley-on-Thames in shape. Find them on Twitter and Facebook too.

This next lot are all fellow members of BNI Folkestone (a local business networking group). At our most recent meeting, despite it being 6:30am on a Friday, we did a bit of bodybuilding posing. Aren’t they a fine bunch of fellows?!

First up has to be Steve from Free Flow Drains (“number one for number twos” – yes, we hear that at 6:30am every Friday!) Steve helped me immensely with achieving the amount of funding I’ve got and I am so grateful. He helps manage a few amateur football teams locally and I think he understands the challenge (and achievement!) of being an amateur athlete. Free Flow Drains, as the name suggests, keep your drains clear. He’s really an expert in what he does and is trusted by restaurants, local councils, and big corporates as well as home owners. Free Flow Drains are on Facebook as well.

JJ’s Taxis Kent supply taxis, executive cars and wedding cars in Kent (and beyond) – their boss Jake is a fellow member of BNI Folkestone and he offered to take me to and from Heathrow for my flight, despite it being a pretty long drive (and a pretty early arrival on my way home).
You can also find JJ’s Taxis on Twitter andFacebook.

Colin Wood of Colin Wood Engineering who has a garage and MOT Centre out on the Romney Marsh. He doesn’t have a website (he’s too busy doing things like getting my car through its MOT and service) but here are his details.

Paul Roberts of Metroline Security based here in Folkestone. They provide security systems and alarms, as well as consultancy services, to homes and businesses. They’re on Twitter.

Chris Dodd at Pentins who are accountants and business advisors. He’s about to help me get my shiz together so that my 2013/14 accounts don’t make me want to gouge my eyes out like my 2012/13 ones did. Pentins are on Twitter giving lots of useful tips.

Ray Johnson of Independent Insurance Services, who are independent brokers with clients ranging from me/my dog to international corporates in high-risk industries. Ray is a keen runner (he’s done 13 London Marathons so far) and is on the organising team of local races including the Folkestone Half Marathon and Folkestone Coastal 10K. Ray is on Twitter here.

John Betts of HSI Roofing, affectionately known in our BNI group as “the rooftop gladiator” (and a few other names which are best kept off the blog). He specialises in rubber roofing, if that’s any clue.

David at Frizbee who print and embroider corporate clothing and gifts, everything from sports kits to mugs and coasters and all those little things you sometimes need for Christmas and hen dos etc! Frizbee are on Twitter and on Facebook too.

Andy of Why Not Fix who offers an amazing service repairing everything from smashed iPads to hair straighteners, white goods and lawn mowers. Probably anything really! He’s just one of those handy guys who understands how to take things apart and fix them. He cleaned my macbook out recently and it is much better. Why Not Fix are on Facebook and he just joined Twitter today so go and say hi!

A thank-you blog post: INBF Worlds supporters 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.

A Weekend Training At Body Flex, Aylesbury (Two Training Sessions)

Remember when I created a Google map and list of UK gyms owned and run by natural bodybuilders? The map is here >> UK natural bodybuilders’ gyms <<. At the time, I pledged to do some kind of grand tour, visiting each gym to train, interview the owner and blog about the gym.

That hasn't happened (yet?) but this weekend I took a road trip to stay with my bodybuilding buddy Chris Roche. We trained twice at his local gym, Body Flex in Aylesbury, which is owned and run by former natural World Champ Tony Montalbano (there are rumours of a comeback in 2016, but you didn’t hear it from me…)

The time of year between the end of one bodybuilding season and the start of the next can be a bit boring. It’s easy to feel disconnected from the close-knit community of natural bodybuilding. So I take it upon myself to invite myself to training sessions and travel around in order to hang out with the good folk of natural bodybuilding.

This weekend was one of those road trips. I went up to Aylesbury, trained twice with Champ Chris Roche at Tony Montalbano’s Body Flex – all fuelled by Chris’s Dads excellent cooking (burp).

Chris is a Personal Trainer based at Core Strength Fitness in Aylesbury. He’s the UKDFBA British Teenage Champion 2012/13, BNBF British Teenage Champion 2013 and placed 3rd in the amateur U24s at the WNBF Worlds in 2013.

I can’t remember when I first met him, but we became firm friends on that trip out to the WNBF Worlds in Boston in 2013. I remember thinking (shame on me!) that I couldn’t possibly be friends with a young fellamelad of Chris’s age. I am, literally, old enough to be his mother (cringe). We agreed to hang out for a day and I was wondering what the hell we’d have to talk about. Well Chris, my apologies! 😉 We had a great time on that trip and have remained good friends since. We’ve trained together tons of times – at Emporium in Birmingham over Bodypower weekend, and at various “natural meets”, and now at Body Flex.

Here’s what we did:

Saturday: Shoulders, Abs
– Hammer strength plate loaded shoulder press: several sets adding weight each time, then a final drop set
– Single arm dumbbell lateral raises, the final one a drop set
– Single arm dumbbell overhead press, final one a drop set (I managed the 20kg for a few!)
– Rear delt dumbbell flys (Chris taught me how to actually do these properly)
– Real debts on the pec dec with horrible “holds” and a drop set
– Hanging leg raises

Sunday: Legs, Calves
– Barbell squats, 4 working sets (I did 70kgs)
– Plate loaded hack squat: 5 sets of 10-12 reps with minimal (30 seconds or less) rest (yuk)
– Plate loaded leg press: 15-20 reps for 3 sets (heavier every set) then a quadruple drop set (yuk)
– SLDL with dumbbells – 3 sets (I used the 30kgs for these which I was pretty happy with)
– Nordic hamstring curl (ouch)
– Seated calves on plate loaded machine
– Toe presses on leg press

Great couple of sessions, thanks Chris!

What did you train this weekend? Have you trained at Body Flex? Can anyone guess which gym on my map/list I’m training at next weekend?

Chat with TFW on social media
Here’s where you’ll find me:
Facebook
Twitter
Instagram

A Weekend Training At Body Flex, Aylesbury (Two Training Sessions) 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.

2 x World Champion!

I’m back at my desk after a week away in Boston, where I competed in the WNBF/INBF World Championships as Team UK’s amateur female bodybuilder. I’m delighted to tell you that I won, thereby retaining my World title (blog posts about last year’s INBF Worlds are here and here) – and can now say I am a “2 x World Champion” (even if it feels a bit weird to say so!)

Like most sportspeople, I place significant amounts of pressure on myself. I’m very competitive and expect a lot of myself. With many things in life, the further you go, the more you need to achieve in order to fulfill your own expectations (even if those expectations are of yourself). Sport is certainly no different.

That’s why this World blog post will be a little different to last year’s. I’m just as happy, just as excited, just as proud of myself. I had just as wonderful a time out in Boston with the rest of Team UK, and feel just as privileged to have been given the opportunity once again.

But, this year, my pride and pleasure at winning are joined by seeing where I need to improve, how I want to move forward, and where to go from here.

First of all, a few words about the experience of going abroad to compete as part of the UKDFBA‘s Team UK.

Once again, being part of the Team was absolutely fantastic. Last year was one of the best times (if not the best time) of my life and this year did not disappoint. The team were all great people (I knew some of them already but there were lots I hadn’t ever met or hadn’t really spoken to), the UKDFBA’s planning and organisation was flawless, our accommodation was really great, and we had some great opportunities to bond as a team (Team training at local Gold’s gym, for example). I come away from Worlds 2014 – as I did from last year’s Worlds – with solid friendships, amazing memories, and having been part of something very special.

Onto the comp itself

As already mentioned, I won my class and thereby retained my World title from last year. Last year there were only four competitors (split into three LWs, one HW – me – and then an overall which I won). This year there was just one open class of three (no over all) which I won. 🙂 Cheery wave to the other two ladies, if they’re reading this! It was great to meet you and share a stage with you 🙂

I am of course delighted to have won, it feels great (if a little surreal!) to say I “retained a World Title” and to say I am “2 x World Champion”. But I’ve got mixed emotions, too, which weren’t present last year. I guess this is what makes competitive bodybuilders what we are! And what keeps us hungry, keeps us pushing forward, stops us ever settling for mediocre, average, for “just OK”.

As much as I am over the moon to have won, I’ll tell you now that I wasn’t completely happy with how I looked. I did not look as good as I did at the UKDFBA UK show, and I wanted to look the same (or better!) I’d been really pleased – shocked, even – with how I looked at the UKDFBA show this year. But I was heavier, less lean, less conditioned at Worlds and I am disappointed and cross with myself for that. I know why – my diet and mindset weren’t 100% in those weeks between UKDFBA and Worlds. I did diet, of course, but it wasn’t perfect enough for me.

I need a little more think-time before I could tell you why this was. I know that I was so hugely focused on UKDFBA (and the goal of winning there and taking the Pro Card on offer), that when I came 2nd (especially when it was on a tiebreaker) I had a mental wobble. I don’t think I fully appreciated at the time, but a couple of weeks later I saw it had affected me more than I realised.

None of that is an excuse, and I know that to be a successful bodybuilder I will have to develop ways to prevent things like this affecting me, and to refocus very quickly and turn my attention fully to the next goal regardless of how I am feeling. It’s unlikely to be the last time I fall short of a goal – this is sport, after all!

A note on the Pro Card thing

Pro Cards are only on offer at Worlds to class winners when there are five or more in the class. A lot of people have said they were sorry that a Pro Card wasn’t on the cards again this year for me. But to be perfectly honest with you? I don’t feel I deserved it. I do want to be a WNBF Pro – it’s my ultimate goal in this sport. But, based on how I looked at Worlds, I don’t feel I’m ready (in terms of physique or mindset). Not quite. Nearly… but not quite. The fact that I have “missed out” a few times now by a whisker kind of confirms what I feel: that I am very very nearly there (but not quite), that I still have lessons to learn and improvements to make. I don’t want a Pro Card until I’m ready for it.

My next steps?

A very good, very constructive off season. I may or may not take a year off competing. Either way, I’ll be training hard and heavy, making improvements to physique, mindset, my knowledge about training, diet and my own body.

Stay tuned for a blog post about what to do if you develop horrendous edema/water retention after spending 5 days celebrating in an American city after coming off a long bodybuilding prep diet and then get stuck on a middle seat on a night flight between two large sleeping men (I will come up with a catchier title, promise!)

Thanks for reading!

2 x World Champion! 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.

So close but so far… (UKDFBA 2014 show report)

On Saturday, I competed in the female bodybuilding class at the UKDFBA (United Kingdom Drug Free Bodybuilding Association) UK Open Championships. Here’s my show report. My emotions are still a bit all over the place so apologies if this isn’t my usual hilarious (!), witty (!!) style.

I’ve included some photos (from my instagram as always!) but have purchased the official photos (by Fivos at Showshoots) and will pop some of those up when I get them. I’ll also share the show report when it is published.

This was the first show of the year for me, and my first since the INBF Worlds last November. You can read about my goals and aims for the show in this blog post – prep update – 2 weeks out.

There’s plenty I enjoy about the UKDFBA show. Not only does it tend to attract great numbers across the classes (including ladies bodybuilding – which is unusual!) but the depth and quality is great. It’s a good atmosphere, enjoyable for competitors but also for spectators and all the people who come to support and “crew” for competitors. This is really important to me! And I get to meet up with lots of my bodybuilding “family” at this show, some of whom I only see once or twice a year. It’s a real kind of party/reunion type event as well as a good bodybuilding comp to be part of.

On Friday I travelled up to Leamington Spa with my sister, and my Mum joined us at the self-catering apartment a bit later, as did the folk we were sharing with. So Friday afternoon and evening was chilled, fun, relaxed and a big giggle really. I had two coats of tan sprayed on by a professional spray tanner, did a few rounds of posing, Mum made some final adjustment to my bikini (I’d lost a bit of fat on my glutes in the last week and the bikini bottoms were gaping/sagging) and I tried to get a decent night’s sleep (always a challenge the night before a comp – excited, nervous, and paranoid about wrecking my tan!)

On Saturday morning I did another couple of rounds of posing and took photos – I was really pleased with how I was looking. Legs (in fact everything, but particularly legs) had been tightening up day on day and I don’t think I’ve ever looked like I did on Saturday! I was so chuffed!

I weighed in 1.8kgs less than on my home scales, which answered once and for all the question “just how sh!t are my scales at home?” (the answer being: “extremely”). In fact I weighed in lighter than I weighed in at INBF Worlds last year, by 2-3lbs.

I dashed off to bag a space in the dressing room I was in last year as I knew it was a good ‘un. Once I’d got myself and my friend Paula installed in there, I was happy – I just wanted to get us both a bit of space and somewhere to find peace and quiet during the day. I then spent the rest of the day chilling with my feet up in that room, or taking a few short wanders to say hi to folk out front.

OK so on to the actual show!

I felt confident going into it. Not 100%, of course. But definitely the most confident (in myself) than I’ve ever felt. This only increased as I pumped up. I could see with my own two eyes that I looked good, and I was getting better as I pumped and posed. As I looked around I just remember thinking, yes Nic, you look good. You have every right to feel confident and go out there with the attitude that you could take it.

As I walked out onto stage I felt I was my best ever (so far/to date) and that I knew I looked good. I was confident in my posing, my routine, and in how I was presenting myself. I guess – bottom line – I felt GOOD!

I can’t honestly remember where I was in the call outs, nor how long we were up there, but I think I was middle of one call out and next-to-middle of another (I could be completely wrong!) We were worked hard, and put through the quarter turns and compulsories several times. Then the head judge said that the judges had seen all they needed to and were happy with what they’d seen.

(quarter turns and compulsories – click to enlarge if you so wish!)

I had a lot of support out there and heard a lot of you calling out and cheering for me – thank you very much if any of you are reading! It really makes a difference and I am very grateful for your cheers!

I left the stage feeling confident but not 100% confident. I guess I thought I could have won… but wasn’t sure. I don’t know. I certainly didn’t feel like I definitely hadn’t won. I felt good still. But you know how it is – you can never be sure… and I wasn’t…

It was then on to our routines, which I LOVE. I have a new routine and new music this year and have absolutely fallen in love with both so couldn’t wait to perform it for the first time. It went well, I didn’t forget any of it, I could have given it a bit more welly but I guess that’s always the way! I put a lot of time, thought and effort in to my posing and routines and personally think it’s a really important part of what we do (after all the spectators are there to see a show, and have paid to see us!)

(routine pics – click to enlarge if you so wish!)

We were all called back on, did one final round of compulsories, then posedown which was good fun.

(posedown pics – click to enlarge if you so wish!)

Then it was time for the results.

This wasn’t just a “I could win this class” situation. It was a “winner gets WNBF Pro Status and funding for the Worlds trip” situation. I can’t tell you how much of a crazy focus this has been for me. Regular blog readers will have gathered that I am massive on visualisation, mindset, focus, etc. It’s been pretty intense leading up to this comp! And now it was down to the next few seconds.

5th place was called – my friend Paula. I was delighted for her, it was her first comp, she was the only first timer in the class, she wanted to place… and she did.

4th, 3rd.… not me.

Holy Mother of Arnold. Here we go. I’ve either won it or… I haven’t, frankly. One matters, one doesn’t matter. That’s how I see it. One is a win, the other is not a win.

The head judge was saying that it was incredibly close… that, in fact, it was a tie-break. We were tied for first place, and the result of the tie-break is….

In second place….

Me.

Sigh.

OK. Smile, smile, don’t cry, look up, smile, walk forward, shake the winner’s hand, stand there and smile.

The winner was then called forward, and offered WNBF Pro status.

My emotions have been up, down and all over the place since. At the time I felt absolutely gutted and disappointed, but not so bad. I felt happy, in that I knew I was my best ever (so far!), very happy personally in how I looked and how I’d posed, etc. Happy that I’d improved a placing in a year (I was 3rd at UKDFBA last year) and happy (although it’s a bitter happiness!!) that it was so close. You can’t ask for much more (other than winning, obviously) than being in a tie break situation.

But I have also gone through a slew of negative emotions: sadness, disappointment, feeling absolutely gutted, and (if I’m honest), angry. I’m not sure at what. Myself, I think. Angry that I didn’t get on stage absolutely dominant, that I left it up to the judges to make the decision, that I didn’t step up there and make their job easier for them. I won’t be making the same mistake again. Believe me, there’s nothing like losing something so important to you on a tie-break decision to focus the mind.

So, what’s next?

A few people have asked me what’s next, if I’m done for the season, if I have another chance at earning Pro Status, etc. I was always heading out to INBF/WNBF Worlds as part of Team UK, and am still doing that. The result of the UKDFBA decided whether I went out as the newly-crowned WNBF Pro, to compete in the Pro class, or as an amateur, to do the INBF show. Those are the only differences – I was always prepping onwards for Worlds and nothing has changed there. So: I am going out with the UK Team to compete in the INBF Worlds, to defend my over all women’s bodybuilding title from last year and – hopefully – to earn WNBF Pro Status by so doing. That’s the plan.

So close but so far… (UKDFBA 2014 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.

Prep update – 2 weeks out

I’ve been neglecting my blog… Prep is full on, work is (happily) busy, and time has a habit of flying by. But I really must update: so here it is. Just a quick prep update since I know some of you like to read about what’s going on.

I’m now just 18 days out (EIGHTEEN!) from my first show of this year – the UKDFBA (United Kingdom Drug Free Bodybuilding Association) UK Open Championships. It’s in Leamington Spa on 27th and 28th of this month. The show is going to be epic – on the Saturday, there’s the Open show and then on the Sunday there’s a WNBF Pro Show (including Pro Women) and a INBF International Show. Apparently numbers are high in all classes and on both days, and there are competitors from all over the World coming for the Sunday show. I really can not wait!

My goals are clear: to win the thing. I don’t mind saying it. Those of you who know me already know it, and those of you who don’t probably won’t be surprised. There’s a lot resting on the win: the winner of my class (amateur ladies bodybuilding) not only takes the British Title but gets offered WNBF Pro status. :-O ❤

So, I'll certainly be competing on the Saturday, but have every intention (positive thinking!) of competing on the Sunday in some capacity, too. I've booked accommodation right through to Monday morning. If all else fails and I don't end up competing on the Sunday, I'll be up front and centre watching and cheering anyway!

So, prep. I never really know what to tell you guys! Perhaps you can leave any questions in the comments section and I'll address them.

Basically I've been dieting, training, cardio-ing and ticking all the boxes every single day for a while now. A week ago I made some small but significant changes (with big thanks to one of the UK Team who helped me with his thoughts/advice/guidance). The changes are basically to keep my kcals roughly the same as they were, but to actually add in more carbs on a few days a week, but also to up my output. More food: more work. More energy: more attack. So I’m doing a little more cardio than I was, and some of the sessions are a lot harder than they were. Think running sprints, bike “efforts”, hill sprints. The rest of my cardio is longer, but steadier. I am still carb cycling (as I always do) but my low carb days are lower, my high carb days are higher, and my training is more intense. The idea is to keep my metabolism on side (after all, it’s the most powerful tool we have in the ongoing battle to get leaner than the human body wants to be!) and to “shock” the body, keep it from getting complacent, prevent it from slowing down and just ticking along.

So far it really seems to be working… I’m now seeing changes every day and am getting a lot leaner.

The question remains: is it lean enough, fast enough?

Only time will tell, and the moment of strewth will be on the 27th.

I know you like details so here are a couple of training sessions I’ve done recently

BACK
4 x 15 Close grip pull down
2 x 10 Heavy CGPD
2 x 10/10 dropset CGPD
4 x 15 Wide GPD final set a dropset
4 x 15 Bent over barbell row final set a dropset
4 x 12/12 single arm dumbell row.
Deadlifts
2 x warm up
5 x 8
2×10 Dorian nautilus pullover machine thingy
Rear delt face pulls with multigrips (<<< my favourite bit of gym kit!) superset straight arm push downs

HAMS
– seated ham curl – 2 w/u sets, 4 sets x 15 reps (4th set a dropset)
– lying ham curl – 4 sets x 20 reps
– 4 sets kneeling single legged ham curl superset 4 sets on seated ham curl, toes pointed – 12/12 reps on the kneeling, 15 on the seated
– SLDL barbell – warm up set then into 3 sets x 12 reps
– SLDL-esque thing standing behind the Paramount squat and using the bit you put the plates on as handles
– Seated calves – 4 x 30 reps

I must say I love SLDL of all sorts this year – up there with favourite exercise of 2014 I think!

And here are some recent pics (apologies for just copying them from my Instagram – that’s where my pics end up anyway so it’s the easiest way to get them here!)

How is my prep this year different to last year? Well, I’m bigger (I think/hope!) and – as always seems to be the case – it’s more difficult (or certainly “not as easy”) to get lean. That’s just the way it is! The first diet is always the easiest!

I’m eating more this year, and more of it is carbs. I’m eating more fish – partly because I live minutes from the sea and honestly what’s not to love about seafood which was out there swimming a few hours ago, and partly because I am kindly supported by fantastic local fishmonger Griggs (thank you, Andy!)

I’m probably taking fewer supplements, just because honestly I CBA with half of them and I don’t think many of them make a difference to me anyway. I’m not having much in the way of protein powders, because I don’t think I need them (I come straight home from training 99% of the time, so I just have a meal).

I’m sleeping more, and better. I sleep whenever I can, really. I am more chilled, happier and laid back (a good friend actually commented on this the other day and it was one of the nicest compliments she could have given!) I’m lifting heavier and keeping my weights higher and my lifts more compound-based. No circuits stuff or high rep/depletion type stuff, although that might change.

I’m rambling a bit now so will leave it there. But if you have any questions, please do ask away, I will answer if I can!

And, yes, I have a new (to me – second hand as always!) bikini, posing music and routine 😉 The important stuff, right? SPARKLES AND DANCING! Haha 😉

Hope you’re all well and enjoying your training, prep, racing, competing or generally being fit and healthy (<<< delete as applicable).

Prep update – 2 weeks out 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.

What happens at a bodybuilding posing class (and why should you go)?

I’m aching all over today! Why? Yesterday, I was up at The Workout Mill gym in Leamington for a 3-hour posing workshop run by WNBF Pro Richard Gozdecki and UKBFF and NABBA bodybuilder Max O’Connor.

I thought it might be interesting to give you a behind the scenes glimpse (in words, anyway – no pics were taken) of what happens at these things, and to tell you why you really should go to something similar if you compete.

Why is posing important?
Posing is incredibly important to competitive bodybuilders. It’s how we’re judged on the day. For my category, and in the federations I’ve done and do, we have to do:
quarter turns (the judges score “symmetry” in this round)
compulsory poses (used to judge “muscularity” and “conditioning”)
a free posing routine to music

If you can’t pose – and pose really well – you’re doing yourself a massive disservice. You could be the most genetically gifted bodybuilder with a beautiful structure, you could have trained as hard as you like, and dieted to achieve great condition… but if you then just stand there on stage, unable to pose, or posing badly, the judges can’t judge you. They can only judge what they see, after all.

Isn’t it just… standing there and flexing?
Nope. It’s really hard. Not just hard to learn, but physically hard. It hurts, it makes you out of breath, it makes you sweat. You’ll ache from it the next day. And the most you practice, the easier it is. If I told you right now to spread your lats, would you be able to do it? Can you engage your lats, switch them on, spread them without hunching your shoulders or pinching your scapula or bunching your traps? It’s not all front double biceps 😉 (although we do those, too).

Why do you have to learn it?
Like any skill, there’s an art to it. You need to learn, ideally from someone who can actually see you moving and touch you to help you get it right. You definitely can’t just rock up and hope for the best. Nobody was born knowing how to do bodybuilding poses, and watching Pumping Iron really won’t be enough.

Is it important to practice?
Yes! As often as possible. Not only will practicing your posing help it become second nature, but you’ll be able to find your own style, make those subtle little tweaks which show your physique off and highlight your strengths (and hide your weaknesses, which is what also what it’s about!) Posing practice actually helps tighten you up and “bring you in” (<< quality BB lingo for you right there) during prep. And the more you practice posing, the easier it’ll be on the day. You’ll sweat less under the lights, so your tan won’t run as much.

Surely it’s easy?
It’s really not. I’d like to think I’ve got a decent level of proprioception, but there are still a couple of poses I find very difficult. Not just physically, but mentally. My head just doesn’t know what I mean. And I favour one side on some poses. Ask me to do them on the other side (as can happen on stage) and I fumble and bumble. No bueno!

All of that is a preamble, explaining a little about why I drove up to Leamington Spa to attend a 3-hour posing workshop yesterday. It’s important!

So, what happens at these things?

Yesterday, we were split into two groups – one with Rich, one with Max. This was roughly done by federation. Most of the people I was with are prepping for the UKDFBA UK Open show, the remaining NPA qualifiers (or the Finals if already qualified), or the BNBF British. I was one of two females. But posing with men is no problem for me, as I do exactly the same poses as them.

We started at 9am, changing into bikinis/trunks (no point being shy at posing class!) and went through our quarter turns one by one. I stuck myself front and centre, cos that’s my style 😉 Everyone received individual feedback and critique, positive or negative/where improvements could be made. There are mirrors, as it’s always good to be able to see yourself, but it’s also important (IMO) to *not* look at yourself in the mirror sometimes during poses. After all, there are no mirrors on stage and if you can only hit a pose when you can see your own reflection, you’re going to struggle on the day.

After the 1/4 turns we went through all eight compulsories, and got individual feedback. We were able to learn from each other as well as from “teacher” Richard.

We had a few breaks for water/food if necessary during the couple of hours of posing – it really is hard work. I was sweating more than I do during some of my training sessions.

We then went through everything exactly as it would be called on the day of a comp, without stopping for critique. It’s important to know how the poses “flow”, and to be able to hold them for a reasonable amount of time. You never know how long you’ll have to hold them on stage, it could be quite a long time.

After that, people had the opportunity to run through their free posing routines or to work on putting one together if they haven’t yet done so. I took the chance to just keep on posing, jumping in with some of the guys in the other group. As far as I’m concerned you really can’t practice enough, and should grab every opportunity!

Here are the compulsory poses I have to do as a female bodybuilder with the UKDFBA/INBF (WNBF… one day! 😉 )
Front Double Biceps
Front Lat Spread
Side Chest
Rear Double Biceps (showing one calf)
Rear Lat Spread (showing one calf)
Side Triceps
Abs and Thigh Pose
Most Muscular (this is technically “of your choice” but they can call specific ones so you’d better learn ’em!)

I said no photos were taken but that’s no quite true. Richard is almost as keen on selfies as I am… so… this happened:

After the class? I trained hamstrings and calves with Richard (a WNBF Pro Heavyweight who’s currently off-season) and Troy (a very impressive junior who won his class at NPA and is prepping for more shows). We were training for nearly two hours.

Yeah… suffice to say that I’m pretty tired and sore this morning 😉

Competitors, have you been to a posing club or class? Do you struggle with any particular poses?

What happens at a bodybuilding posing class (and why should you go)? 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.