tag:blogger.com,1999:blog-41299583117697604242024-03-13T07:58:08.179-07:00Power House Gym AthletesSt. Louis Powerhouse Gym AthletesDebbie Portellhttp://www.blogger.com/profile/13789632838579339473noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-4129958311769760424.post-62298700975365947772014-01-18T20:34:00.001-08:002014-01-18T20:34:34.972-08:00Fit Girl vs. Fat Girl: The Journey to Reach My Fitness GoalsCheck out this blog by a client of Integrity Training Systems, Vanessa Coe! Show her your support and follow her journey!<br />
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Fit Girl vs. Fat Girl: The Journey to Reach My Fitness Goals</h1>
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Debbie Portellhttp://www.blogger.com/profile/13789632838579339473noreply@blogger.com3tag:blogger.com,1999:blog-4129958311769760424.post-60841743503576535702013-01-25T12:17:00.002-08:002013-01-25T12:40:47.627-08:00Ali Mayer<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="font-size: large;">What brought me to Debbie Portell?</span></b><br /><i>Inspiration, Curiosity, and Determination.</i></span><br />
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<span style="font-family: arial, sans-serif;">In July of 2011 i sat in the audience of Keith Hunters St. Louis naturals bodybuilding, figure and bikini evening show watching each competitor walk out onto the stage displaying not only their physiques, but their confidence in the hard work that they put in to get there. Then, when I thought I couldn't possibly be any more impressed than I already was... the figure women walked onto stage. Jaw-dropping. Everything about them; their shoulders, back, legs, butts (glutes- sorry) then on top of that I see the glits & glam hair, makeup, suits and jewelry. All of it. Boom! I couldn't take my eyes off of them! Immediately I thought to myself "I can do that.", "I WILL do that!" </span><br />
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<span style="font-family: arial, sans-serif;">About two weeks later I got a gym membership, what was i going to do with that membership? I'm wasn't really sure. I just knew one day i was going to somehow compete and I needed to find out how to lift and become a figure athlete.</span><br />
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<span style="font-family: arial, sans-serif;">I started working out with a family friend and his dad, I knew that the exercises we were doing probably wouldn't get me to the physique i was striving for. So, i began looking online. I was googling 'figure workout' assuming that every result I found was what I should be doing, on YouTube constantly watching videos - oblivious to the facts that I was watching both men and women working out with body types of all different kinds as well as athletic backgrounds, after looking at these things I would take it upon myself to figure out how to do those exact movements on my own at the gym. <br /><br />How did I know I was doing these things the right way? I didn't. Hunched back, locked knees, no breathing, teeth grinding exercises that I continued doing for months on my own without being corrected...</span><br />
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<span style="font-family: arial, sans-serif;">In February of 2012, my mom told me it was time to start going to the gym right up the street from our house, Rhino Fitness. I knew this was time to start finding out how to do things the right way. This is when I met Dan Hoormann. Doors started opening up for me immediately. I told him that I've been working out and was interested in doing a show, but I didn't know what to do & how to do it- muscle groups, exercises for those muscles, how much weight, cardio, how much cardio I should be doing, supplements, what kind, should I be taking preworkout, protein shakes, creatine, and of course- what FOOD should I be eating?!? The list goes on, I attacked this man without even knowing if he had the answers to my 8,000 questions.</span><br />
<span style="font-family: arial, sans-serif;">Well, he had just the right answer; just seven words. One sentence. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>"I have the PERFECT lady for you."</i></span><br />
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<span style="font-family: arial, sans-serif;"> And she was exactly that. He told me I could even google her and see the transformations she had been such a large part of, and not only that but also see the great competitors she has brought from the ground on up. I got on google as soon as i got home! My mom and I were hooked, I knew right then that my life was about to change. Within a week I had my first session with Debbie, the assessment. </span><br />
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<span style="font-family: arial, sans-serif;">This to me was such an eye-opening meeting, you've got an outstanding trainer standing there in front of you watching and analyzing your every move when you squat, when you stand relaxed, and your flexibility- all with an elaborate plan to correct your imbalances. I had 50 minutes to hear about myself, and what I can do to improve all from a woman right there who would stay by my side and get me to where I need to go. After this, we spoke about where I was and where I wanted to go, what I was eating and what I was going to start eating not only for a show but for life. The climax of the conversation "July show or October?" My response, both. </span><br />
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<span style="font-family: arial, sans-serif;">March 2nd introduced 16 of the most amazing, adventurous weeks of my life. The road to my first show. Here. We. Go. Corrective exercises for my alignment twice a day, Training, posing, learning and being surrounded by the best of the best. I went from being in the gym a total of 3 days a week to now 7 days of cardio and 4 days of weight lifting, Saturdays posing practice at powerhouse gym with a team of ladies that acted as if we were a family and brought me from galloping like a baby horse in heels to walking as if I was born in those heels. While changing my ways along this journey and beginning to focus more on me taught me how much I could really handle and to really engage that inner strength. It was school, home, lift, cardio sleep and repeat no room and no desire for anything else, I found out who was real- and who was not when it came to friends. I'd walk by faith and not by sight. On summer break in 110° heat index I'd wake up early and go to the gym with my mom for round one of gym time; my lift and cardio hour 1, come home eat and nap until hour 2 of cardio, come back, eat, sleep and repeat the next day. Eyes on the prize. I was on an emotional roller-coaster hungry, tired, and what felt like constantly sweating. But I couldn't stop, I wouldn't stop.</span><br />
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<span style="font-family: arial, sans-serif;">Then came that final week of changes, i was so excited to reveal this body I had been working so hard for and so ready to reach my destination of the stage. The countdown of 16 weeks, then in the blink of an eye it was the morning of show day, I was now pulling into the venue with my dehydrated body, dry mouth, bronze skin, perfectly manicured nails, hair as hard as a rock due to hair spray, makeup disguise, baggy sweat pants and jacket to protect my painted skin, and of course that gaudy bling. I look to my mom and she says "I'm proud of you, you've made it." Tears began streaming down my face with the biggest smile, forgetting that i had my makeup done and bronze skin that began fading into brown tears of pride and excitement. Needless to say my makeup got fixed. Then came the competitors meeting where I followed my teammates into a large room of competitors where we were instructed and informed on what would happen throughout this whirlwind day with our back stage helpers, pump up, prejudging, during the night show, tan touch ups throughout the day, times, places, you name it and it was covered. </span><br />
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<span style="font-family: arial, sans-serif;">Backstage was a whole different world, I was about to compete in 3 different categories; figure teen, figure beginner, and figure novice short. First up- teen and beginner, i was labeled #62, pump up was finished, my legs were quivering and I was about to lead a line up of ladies onto the stage. I looked to my helper and we began to pray, as we said "amen." I looked up and the backstage director looked at me mouthing one word- "Go." </span><span style="font-family: arial, sans-serif;">I didn't think twice, looked to my right, put on a smile, faced my shoulders to the judges and lead the line up to mid stage. Front pose, quarter turn, quarter turn, quarter turn, relax. These words were repeated for what felt like days, but I didn't worry about it. I held each pose with confidence in my conditioning and confidence that I had been prepared by the best-</span><b style="font-family: arial, sans-serif;"> Team Powerhouse</b><span style="font-family: arial, sans-serif;">. </span><br />
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<span style="font-family: arial, sans-serif;">Not knowing what my placing would be, I walked off that stage waving and smiling at the crowd and at the judges. Minutes later Novice figure short was called to stage, I walked out onto this stage with women who have most likely competed before, and have by far been training longer than i have. Was i nervous? Not one bit. I was there for me and for my team, not to worry about who was standing next to me and if they were better than me or not. I did the work and it got me there. Prejudging was done in minutes for me, now it was time to wait patiently and relax until the evening show.</span><br />
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<span style="font-family: arial, sans-serif;">Hair was touched up, makeup touched up, tan touched up, my skin was in layers. Oddly enough, I loved it. The evening show was here and whatever my placing was decided was waiting on me. I got to perform my t-walk and enjoy it in front of the crowd that had grown since prejudging which included my mom, family, some friends, and of course my coach and the backstage helpers. During my performance of poses, the audience and the women backstage that I had been competing against was informed of my age, 15. I was awarded 1st place teen figure, 4th place beginner figure, and 5th place figure novice short. It was an honor to be there, let alone get 3 trophies. I was ecstatic, I was happy about my placings but I was ready to begin improving right then, ready to be leaner and ready to have higher placing. </span><br />
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<span style="font-family: arial, sans-serif;">This began the road to show #2 in October, John and Becky Arnolds Gateway Naturals show in Arnold Missouri. This road introduced new events and new obstacles, I began a new school in a new school district for my sophomore year of high school, I turned 16 three weeks before show time- this was my first birthday without cake (pretty awesome), but about 8 weeks out I had been involved in what was thought to be a minor car accident. During the car accident it was found that I had damaged ligaments in my neck, I began going to a cranial massage therapist, a physical therapist and sports medicine doctor who worked together to heal me as best as they could. Doing this show seemed to be the impossible, but I wouldn't settle for that. I was determined to get there and to improve from my last. I began doing an hour of cardio before school with my team mate Erin Dixon at 3:40 in the morning in order to get that full hour in so that we could race me back home to get ready for school and get on the bus at 6 am. After school I'd come home, do homework, go to the gym for lifts that I used low weight and substituted exercises in order to maintain the muscle that I had without further injuring myself and then I would do my second hour of cardio then depending on the day of the week my mom and i would take me to physical therapy or the cranial massage therapist directly after. So you may hear all of this and ask yourself if I improved in this next show or not... well, i did. I was awarded 1st place in teen figure, and 2nd place in figure novice short. It was unbelievable and STILL is.</span><br />
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<span style="font-family: arial, sans-serif;">2012 was by far the best, most challenging, and accomplished year of my life (SO FAR). I found myself, began a clean eating- clean living lifestyle, I not only made a goal to compete in one figure competition and surpassed that, but TWO. These are just a few of many great moments from this past year. Biggest of all I have become closer to the most highest, GOD. I give all my glory to the lord. But, I could not have done any of these things without the love and constant support from the ones around me. </span><br />
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<span style="font-family: arial, sans-serif;">THANK YOU AND THERE WILL BE MORE TO COME IN 2013!!!!!</span></div>
Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4129958311769760424.post-12909668555381656882012-12-28T12:35:00.003-08:002012-12-28T13:00:37.588-08:00Amber McCourtney 11<div class="separator" style="clear: both; text-align: left;">
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<i><span style="font-size: x-large;"><span style="font-family: Georgia, Times New Roman, serif;">"Is this what you plan on doing for the rest if your life!?!?"</span><span style="font-family: Verdana, sans-serif;"> </span></span></i><br />
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<span style="font-family: Verdana, sans-serif;">That was the question and a weighty one at that. My answer came quick. An answer of which I had never been more sure, "That's the plan." I replied.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /> This wasn't a realization that came immediately. You don't just make a change in you lifestyle and in that very moment know that this is it for all eternity, "forever and ever amen". It was some time during my preparation for my first show that I realized that the new lifestyle I had begun was one that I wouldn't be able to just get up and walk away from. It sank in slowly but as it did my resolution grew stronger. And I can confidently stand now before any opposition and firmly say this is it, this is me, this is how I plan to live for the rest of my life. </span><br />
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<span style="font-family: Verdana, sans-serif;"><spa>Most people don't see this beyond that show you've been talking about. They think when it's over your "normal" again. I've ceased to be "normal" but if normal means unhealthy, relying on the poison of fats, sugars and preservatives to dictate my moods, weighing my happiness in ounces of sweet liquids then count me out. If those are what measures a persons normalcy then I am completely okay with being different, odd, strange. Personally I think I'm perfectly normal. I'm a mother, a daughter, and dog lover. I'm an employee, a student, a friend and a sister. I feel hunger and pain. I bleed red just like the next person and I cry watching hallmark specials. </spa></span><span style="font-family: Verdana, sans-serif;">I sometimes loose battles with cravings and sometimes I make poor choices. I'm human. </span><br />
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<span style="font-family: Verdana, sans-serif;">I just choose to make better decisions when my body is in the balance. I thank God for giving me the ability to do what I do, and allowing me the ability to overcome my obstacles and trudge on day in and day out. This is exactly what I plan to for as long as I am able. It's the path I was lead to and the one I've chosen to walk till my legs refuse to carry me, because we are given one body, one life, one shot, and I intend to make the most of it!</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-11363014701977558632012-11-30T10:49:00.000-08:002012-11-30T10:52:14.921-08:00Amber McCourtney 10<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Shew! I made it,</span> I survived the show and even made it through the "off season" (as some would like to call it, as if there is such a thing). I'll be honest the time after a show is almost as taxing as the prep! And mentally I would dare to say it was harder. Very few people tell you about the aftermath of anything -childbirth, marriage, and yes competition too. LOL! The swelling that follows when you finally refuel your body is nice at first. You fill out keeping a lot of your leanness but it doesn't stop there. Soon you begin to smooth over and before you know it you look totally different than two weeks earlier. You've spent months all but obsessing over the leaning out of your body and in a matter of days you feel as though you have lost it all. I think I knew it was unrealistic to stay in peak condition all the time it's just not sensible or healthy for that matter but its difficult to keep it from getting to you.<br />
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I've been pretty fortunate however. I have some fantastic friends to at least try to convey this and I've come across some excellent sources to turn to both in and out of they gym. Just yesterday a pro natural figure competitor posted an off season photo on her Facebook showing that we can't be totally shredded 365 days a year. I was so happy to see that there is some degree of normalcy in the lives of even the professionals and that to some degree these things are normal. I've learned so much from this whole experience everything from pre show to post show I've learned that I'm always capable of more than I think, that it's the little things that end up mattering the most, and that slow and steady really does win the race. I can't wait to use my experience and new knowledge to do even better! Next on my to do list is the NPC Midwest St. Louis in March. I know with my coaches, mentors, friends and teammates at my side I can accomplish anything. I owe you all a huge thanks! Now let's get this goin! NPC here I come!<br />
Happy training!<br />
-Amber McCourtneyUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-56046820743655801242012-11-23T12:01:00.001-08:002012-11-23T12:25:12.462-08:00Lori Anderson<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg85RjDt8Bxpu7Bagx5mmoHPUDCo2D_HmPRnd8naoFm_1F6qFD8CmNPxNsHrwRW5jnmsps2ob41IEwu6boBfUMKnZXFPUbfR45MGyQYyaupLmRn00cWO2FR3H_gtV085ushZlhbUNv_Y0P-/s1600/1%25282%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg85RjDt8Bxpu7Bagx5mmoHPUDCo2D_HmPRnd8naoFm_1F6qFD8CmNPxNsHrwRW5jnmsps2ob41IEwu6boBfUMKnZXFPUbfR45MGyQYyaupLmRn00cWO2FR3H_gtV085ushZlhbUNv_Y0P-/s400/1%25282%2529.jpg" width="267" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">I first began working with Debbie in April 2012. At that time, I was about 4 weeks out from my first pro figure competition in the IFPA. I won my pro card in April 2010 and had spent a couple of years training for my first pro season, so I felt very comfortable in a gym, but I had some stage fright and needed he<var></var>lp choreographing my individual presentation for my pro debut. Initially, I contacted Debbie to assist me with posing. I knew of Debbie because I had observed her interacting with her phenomenal athletes at numerous bodybuilding shows. Debbie invited me to pose with her team at the regularly scheduled 1:00 p.m. posing class on Saturdays at Powerhouse Gym. I was so impressed that day! Debbie is extremely effective at her job, but always approaches her team in a warm and positive manner. She is a “mother” to her competitors. I didn't really know what to expect, but I felt like I was welcomed into her group. I was so impressed with her group of ladies. <b>I could see that they all genuinely supported one another and there was a great sense of camaraderie.</b></span><br />
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Within my first couple of visits with Debbie on posing, I was certain that I wanted to make a permanent coaching change to Powerhouse and put Debbie and Roger in charge of my contest preparation (training, nutrition, posing, etc.) I had been working with a nutrition coach out of state by email and a personal trainer at another gym. It was evident that Powerhouse had a wonderful team approach to contest preparation, they had lots of experience and they handled all aspects of contest preparation (face-to-face, under one roof!), so I began formally working with Debbie and Roger following my first show of the 2012 season. I will never forget that even before I ever hired Debbie or Roger, Debbie called me about 24 hours before my first show of the season in Minnesota to check on me and to see if I needed anything. As a matter of fact, I did need something and she had the perfect solution. She also prayed for me over the phone that day which was a huge comfort.</span><br />
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<span style="font-size: large;"><span style="font-family: Georgia, Times New Roman, serif; font-style: italic;">After the Minnesota show, we got down to business – </span><b><span style="font-family: Verdana, sans-serif;">Powerhouse style.</span></b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX1XxMwuURcHklpn-sKxp4JaPEtuglH5UMn_Q-mFoZ8lbVULz9NNw1cuJ4zVZDQcmt98WnsBdDoBGfF773rr0h1f5qk4tKrZGFjLoBrJirxonXKCK-yyTBYtsc3B9BSh2ZobdmCpbbpnw7/s1600/1%25283%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX1XxMwuURcHklpn-sKxp4JaPEtuglH5UMn_Q-mFoZ8lbVULz9NNw1cuJ4zVZDQcmt98WnsBdDoBGfF773rr0h1f5qk4tKrZGFjLoBrJirxonXKCK-yyTBYtsc3B9BSh2ZobdmCpbbpnw7/s400/1%25283%2529.jpg" width="267" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">We decided that I would compete in the IFPA Pro Master’s Cup in July. I began training with Debbie weekly on my lower body and Roger handled my nutrition. They also set my lifting and cardio schedule. In 6 short weeks, Debbie and Roger were able to really streamline my physique and bring me in leaner/tighter and considerably more polished than my previous show. They really worked on all aspects of my presentation. I was very impressed that Roger met with me for about 20 minutes one day just to explain to me precisely what I needed to do to help my skin absorb competition color, as I had not had good experiences with the contest tan. The July show was so much fun. <b>My physique and stage presentation was very much improved in those 6 weeks, but the best part of that show was just being part of the Powerhouse team and experiencing it with all of the Powerhouse athletes</b>. Truly, we all had a blast that day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Debbie, Roger and I decided that my next show would be the IFPA Pro Galaxy Elite “Masters” in Troy, AL. Again, we had 6 weeks to tweak things. We took my judge’s comments from the July show and worked towards bringing me in leaner and with more muscle separation in my lower body. We discovered in the previous show prep that my body (and brain) responded well to a ketogenic diet, so I continued with that. For the August show, Roger devised a final week protocol that worked perfectly for my body. Debbie and Roger were very supportive during the week leading up to the show and we communicated a great deal by phone and text on all of the final details. Aesthetically, I was the best I’d ever been on stage at that show. <b><i>The result was that I took first in that show – my first pro victory!</i></b> There is no way that could have happened without Debbie, Roger and my Powerhouse family.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I appreciate Debbie and Roger for what they are doing for the natural physique world. Powerhouse athletes train very hard and do a lot cardio, but have wholesome nutrition programs to fuel us through the experience. The level of support that we receive from Debbie, Roger and teammates is incredible. Debbie inspires a spirit of excellence in her athletes and that is how lives are changed for the better. She makes it known what she expects from each and everyone of us in terms of creating a positive and supportive team environment. She's a beautiful petite package, a warm and encouraging spirit with a lovely smile, but she will not hesitate to put the smack down on your body while you are training! And we love her for it because we know that she is giving us the opportunity to be our personal best. Our final week protocols are generally very simple and clean (no junk food or strange stuff at the end.) Many athletes just coast into the show by being consistent with what they've done throughout their contest prep. Everyone will tell you that food is so important, but I can honestly say that my competitive season nearly ended before it even started because I just wasn't getting the right nutrition for MY body (and brain) prior to working with Debbie and Roger. I had a good coach at the time, but the nutrition piece was just wrong for ME. Roger has numerous diet protocols that he uses on a regular basis with his athletes and he isn't afraid to switch things up if you run into problems. He takes all of the guesswork out of it for you. He tells you what to eat and when. His years of experience are evident when he is matching nutrition protocols with athletes. I can’t stress this enough. I feel like I had to “kiss a lot of frogs” (nutrition programs) before Roger was able to put me on the one that worked. I went into my off season struggling to end my contest diet because I loved my ketogenic diet so much!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I thank God that I have had the opportunity to compete as a natural figure competitor and to work with the best of the best at Powerhouse Gym!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Lori Anderson, IFPA Pro Figure Competitor</span>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4129958311769760424.post-10999636031480521172012-11-13T08:08:00.001-08:002012-11-13T08:09:41.543-08:00Erin Dixon<br />
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: medium;">PowerHouse Athlete:</span></div>
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<span style="-webkit-text-size-adjust: none; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">A blog dedicated to bodybuilders & competitors - See their stories & transformations </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCWCx-l05JobOnVdSQORjpjsWAo4z9T_juWDqIGTPCtU4bbFFps9_VUXbGAjSw_m9-VgftAs0dN23hKHIAqo109gy8JchyphenhyphentKz-fhrsCxLFNjMqkCrDxZxqlLAMFDyqJBebKPSJOdOFbM36/s1600/Edixon1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCWCx-l05JobOnVdSQORjpjsWAo4z9T_juWDqIGTPCtU4bbFFps9_VUXbGAjSw_m9-VgftAs0dN23hKHIAqo109gy8JchyphenhyphentKz-fhrsCxLFNjMqkCrDxZxqlLAMFDyqJBebKPSJOdOFbM36/s320/Edixon1.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="179" /></a>
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<o:p> </o:p><span style="font-size: large;">“Alright Erin, It's time to pump!</span> </div>
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We're going to start with 10 lbs ascending to 12 lbs then 15 lbs to get the blood pumping through those muscles!” Karen (my
awesome backstage helper explains as she hands me db's) So many nerves running through my dehydrated
body as I stand there pumping db's half-naked in high heels, trying to dodge
competitors in the small prep area that we had.
“Ok, Erin it's almost time for you to go on, so keep pumping until you
have to line up.” says Karen as she and 3 other girls oil my body and apply lip
gloss, while I'm trying my best to do bicep curls and side laterals! Funny picture right? As I walk out onto the
stage, I feel fine, thinking to myself “this isn't so bad, don't be nervous,
I'm going to do great” but as soon as I line up with the other competitors for
the judging, here comes the SHAKING!
What the heck?! I couldn't even
smile, my bottom lip was shaking so bad!
I felt as if my lips had a mind of their own and kept going into this
partial Elvis lip curl, not to mention the shaking of the rest of my body! The lights were so bright I could barely make
out the judges faces and the sweat is beginning to build up, but I kept holding
the poses and trying to get out that smile! </div>
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<i><span style="font-size: large;">So this is what everyone meant by the adrenaline going through your body
for the first time on stage, haha! </span></i></div>
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My first competition was October 13, 2012 at the Gateway
Naturals in Arnold, MO. This was one of
the most rewarding accomplishments I have experienced with the help of my
friend, manager, and trainer, Debbie Portell as well as my nutritionist Roger
Semsch. I first met Debbie in May 2012,
at a meeting where she introduced herself as our new Personal Training Manager
@ Rhino Fitness Gym in Wentzville, MO.
After shadowing her a few times and getting to know her more, I learned
that she coached Figure Athletes.
Becoming a Figure Athlete has been a dream of mine for a few years now,
so I definitely wanted to begin working with her. </div>
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I began training with Debbie 1x/week and meeting with Roger
for nutrition every other week for 20 weeks.
Debbie assessed my weaknesses and posture imbalances and gave me
corrective exercises to do on a daily basis.
The great thing about working with her is that every time we worked
together I learned something new to share with my own clients. She also encouraged me to join her <span style="color: #dc2300;">TEAM POWERHOUSE</span>, this awesome team of girls who
all compete as well. <b>Being on a team
gives you the feeling of security because you know you can always have help and
know that you are not alone in the whole experience.</b> Debbie Portell is amazing because she is 100%
reliable, very knowledgeable, honest, hardworking and can fix almost any
obstacle that stands in the way of a client's goals of becoming healthier. She finds your weakness and strengthens it,
which is what you need to accomplish goals.
<b>You have to fix posture/muscle imbalances in order to train hard and get
the most out of you workouts. </b> Debbie is
very enthusiastic when it comes to reaching goals, no matter what the
goal. My first goal was to compete in
the Gateway Naturals in Arnold, MO and
my next goal is to compete July, 2013. I
know she will push me to my limits to be the best I can be once again! </div>
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Debbie Portell and Roger Semsch have changed my life....I
went from having a degree in Nutrition and thinking I new everything about food
from the knowledge I gained through professors and textbooks....to a person
with all that background, plus all the experience with food and what actually
works from the knowledge I gained through Debbie and Roger. I am a stronger person physically and
mentally and plan to continue working with the both of them. </div>
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<i>~Everything happens
for a reason~</i></div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-55597828057728247412012-11-06T05:28:00.001-08:002012-11-06T05:31:20.787-08:00Dawn Miller Moncey<br />
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I first heard about Debbie and Powerhouse Gym through the
Dave Glover show. Dave talked about his
nutrition and workout plans and the results he achieved. Debbie began doing a live segment on the show
in which she discussed correct body mechanics, foam rolling, full range of
motion, and eating foods that eliminate cravings. She emphasized person specific programs
instead of a one-size-fits-all approach.
For a year I listened to her segments. </div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>I wanted to change my life, but couldn't get myself to take that step.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV4s0NM4zJ9uzpF8dP4FCpPAldPLTKDZzm-S-tpyZPwjSH8HceOs3C9Ru8tGq1rWSh6-5_ioawDS9xwXjKSsIhSVsqjCnL9x4SMmp85agClTNSt0nKTEqUANDMAy0puEhBwVzje526sm6n/s1600/GEDC1507.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV4s0NM4zJ9uzpF8dP4FCpPAldPLTKDZzm-S-tpyZPwjSH8HceOs3C9Ru8tGq1rWSh6-5_ioawDS9xwXjKSsIhSVsqjCnL9x4SMmp85agClTNSt0nKTEqUANDMAy0puEhBwVzje526sm6n/s320/GEDC1507.JPG" width="240" /></a>About seven months ago I was finally ready to change my life. The workouts and diet I had been doing on my
own left me physically exhausted, had tweaked my sciatic nerve and caused so
much pain in my rotator cuff that I had stopped lifting completely. I was gaining weight, going to happy hours
and smoking again. I needed a goal and I
needed help. I set a big goal for
myself, competing in a figure competition in six months, and I knew the right
person to help me. From listening to her
on the radio for so long, I knew that Debbie’s approach and personality was
what I needed to guide me through the process.
She was the right trainer for me.</div>
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My first meeting with Debbie we discussed my goal, my body
type, nutrition and how challenging it would be to get there in six
months. But we would do our best. The first training session with Debbie
consisted of evaluating my flexibility, posture, and body mechanics during
basic movements. We discussed my low back
and shoulder pain, and what movements triggered them. She showed me how to foam roll and stretch,
and sent me home with instructions to do them every day. My second training session, Debbie had me
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU0wnf1Cme_d3rUPbp-H-D3Tm6XzfcX0AFtJvdbigDass41Yo-QQFaMUJ40fB00-AiSnllII5Zh4JFeK-z516l3xhXvRDwVRKfaaPRwMuZhm44N9jsg-Zp4vvrU7UTMcSj5xFMVAZ-qYID/s1600/bodybuilding-women-090.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU0wnf1Cme_d3rUPbp-H-D3Tm6XzfcX0AFtJvdbigDass41Yo-QQFaMUJ40fB00-AiSnllII5Zh4JFeK-z516l3xhXvRDwVRKfaaPRwMuZhm44N9jsg-Zp4vvrU7UTMcSj5xFMVAZ-qYID/s320/bodybuilding-women-090.jpg" width="213" /></a>
start with assisted pull up and push ups
I asked if I could do the pushups from my knees, and she said, “No, we don't do them from our knees”. That pretty
much set the pace for the rest of our workouts. Don't cut corners, keep proper form and push through no matter how
hard. I could barely do five push ups that day. By the end of my third week, I
could do forty. Now, seven months later,
I do a hundred pushups a day. This is
another demonstration of how Debbie will take you farther than you think you
can go.<br />
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The figure competition we were shooting for was in April
2012. As April fast approached, Debbie
and I made the decision to add a few more months of training for a July 2012
show instead. This would give my muscles
more time to develop. Though it was hard
to shift my mindset from April to July, it was the right choice. I needed a reminder that changing your life isn't for a show or a trophy, it’s for life.
Day in, day out, training hard and eating clean. This is the trophy. Being able to compete in a show is a
blessing.</div>
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As I say after every training session, Thank You Debbie.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-19251204450826311612012-10-12T06:16:00.001-07:002012-11-06T05:04:56.870-08:00Amber McCourtney 9<div class="separator" style="clear: both; text-align: center;">
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<br />
week /wēk/<br />
Noun<br />
1. A period of seven days.<br />
2. The last seven days of a life changing 16 week roller coaster..<br />
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One week from today I'll be back stage, insanely dark tan set, jewelry on, suit glued, hair and makeup completed and heart racing. I can hardly believe I've made it. By "made it" I mean completed the grueling 16 weeks of diet and training that go into show prep. I know in one week I will step on stage calm and composed knowing that no matter what package I have to present the battle has been won. And I will exit that stage a changed person.<br />
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This process was so much more than a competition for me and that's where the tremendous feeling of accomplishment comes from. This process has changed my life completely. I will emerge a competitor, a divorce survivor lol, a mother, a NON smoker, a healthier more informed and empowered woman. I can look past the chaos and insanity of life and know I am blessed, lucky, fortunate. However you choose to define it, that's what I am. There are a handful of people that have stood behind me every step of the way. They've been there to help me (my grandparents), encourage me (my team), push me (my people; you know who you are), kick my ass in the gym (Debbie), and in the kitchen (Roger). They endured the mood swings the schedule the exhaustion and distraction. I am truly blessed.<br />
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Every person standing on that stage is more than a body, a competitor, or your opponent. Each and every one is a person apart from this life, separate from this world of competition. Each has overcome obstacles, trials, and tribulations and still climbed this mountain to stand here today. We stand here proud not of our bodies so much as the work it took to create them. The dedication it takes to do Cardio EVERY morning before you can have that first meal, and the hours spent preparing meal after meal packing and snacking everywhere you go. The sacrifices made to be a better stronger, healthier, person. That's what this is about.<br />
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week /wēk/<br />
Synonyms: sennight - hebdomadUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-69550271145369864862012-10-02T09:16:00.002-07:002012-10-02T09:48:43.073-07:00Amber McCourtney 8<span style="font-family: Verdana, sans-serif;"><br />
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<i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Meat, Eggs, and Mountain-Climbers!</span></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbdaADVMEzmPFy6TKc5DK_WCL9FFlWzdr-aWRNfUx60sbrhb2hmmJAFsUawZl3Jz9Npw5C2md_tZZrZy7W6kgh6gWIN2u8PXqbs4hlZxX2W1bQqLOpQ7wVCkREtBMZTN52pm_zuWtRadiC/s1600/blog4photo1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbdaADVMEzmPFy6TKc5DK_WCL9FFlWzdr-aWRNfUx60sbrhb2hmmJAFsUawZl3Jz9Npw5C2md_tZZrZy7W6kgh6gWIN2u8PXqbs4hlZxX2W1bQqLOpQ7wVCkREtBMZTN52pm_zuWtRadiC/s320/blog4photo1.jpg" width="320" /></a></div>
<span style="font-family: Verdana, sans-serif;"> If someone would have told me a few weeks ago that I would he feeling this good so close to my competition I would think they had lost it.. life is crazy enough as it is without adding in a diet like this.</span></div>
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<span style="font-family: Verdana, sans-serif;"> As of a few weeks ago I've been on a high fat low carb diet. The total opposite of what I was doing before. I feel like I live on meat and eggs. Well, cause I do lol! The more I do the more I see just how your food can effect your everyday life. Not just in the time it takes to eat or make it or the energy you may or may not have but in the overall way your brain works.</span></div>
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<span style="font-family: Verdana, sans-serif;"> Week one was difficult just getting adjusted but the little bit of dairy that I was now allowed gave me something to look forward to. However as my body adjusted I could feel my mind adjusting two after a full week I was irritable adjusting to the lack of strength and energy, I began to notice that my outlook was a much less sunny one and before week two was over I just about had an all out meltdown. THANK GOD I have such amazing support from friends / team mates and Roger and Debbie. I NEVER realized the HUGE effects that such a change can have on you.</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"> I stuck with the new diet and once I made it through my mini melt down it seems things were (and still are) on the up and up again. I feel fantastic!! I have that sluggishness from time to time but I have a feeling that this high-energy two year-old of mine may have a little to do with that. :) Now that my focus has been redirected more on the leaning out than the building I get to do more of the interval style training than I did before. I may be moving less weight but i'm moving it further these days and it feels fabulous! Here's a little taste of one of my mid-day work outs this week... Just having fun!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Lifted shoulders then...</span><br />
<span style="font-family: Verdana, sans-serif;"> Round one: </span><b style="font-family: Verdana, sans-serif;">3X</b></div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKwsoaTT1om9jef0D_0XlsF-uqO6dKavSl5lUZCw7zv_DUAbCjefmd-wp6uNGW47NuEmSBaoWaNq3YPoYjG1wFXoMSflgmxtYvEpTml0doXaHfi9IdsSGvruAXWzbYtAuQtBA3RptZ2RXo/s1600/amberMcCourtney8+copy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKwsoaTT1om9jef0D_0XlsF-uqO6dKavSl5lUZCw7zv_DUAbCjefmd-wp6uNGW47NuEmSBaoWaNq3YPoYjG1wFXoMSflgmxtYvEpTml0doXaHfi9IdsSGvruAXWzbYtAuQtBA3RptZ2RXo/s200/amberMcCourtney8+copy.jpg" width="179" /></a><span style="font-family: Verdana, sans-serif;">*Walk down hill and run up w/ 30lb barbell 5x</span><br />
<span style="font-family: Verdana, sans-serif;">*100 jump ropes</span><br />
<span style="font-family: Verdana, sans-serif;">*25 overhead lunges down hill / 25 up hill.</span><br />
<span style="font-family: Verdana, sans-serif;">*100 jump ropes</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Round 2: <b>3X</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">*Medicine ball bounce</span><br />
<span style="font-family: Verdana, sans-serif;">*V sit holds</span><br />
<span style="font-family: Verdana, sans-serif;">*Incline pushup</span><br />
<span style="font-family: Verdana, sans-serif;">*mountain climbers</span><br />
<span style="font-family: Verdana, sans-serif;">*plank</span><br />
<span style="font-family: Verdana, sans-serif;">*10lb dumbell rear delt plank thingys</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-3989915383314087822012-09-07T07:02:00.001-07:002012-09-07T07:07:59.267-07:00Amber McCourtney 7<br />
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<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: x-large;">SIX WEEKS!</span></div>
</div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg74-Ml_gTfWZy8lyEBOqlHxMHpkJw-aTtj3vrm4046DypktHBIU_fgFZ3Fp49mKsbG_zxTOip9FUI39g8Sa5c4Q7SbRS7EhKvJwasADijS9AuRnWRZUCnEfo5p_s0itholmWcXF0RS4Srh/s1600/amber7.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg74-Ml_gTfWZy8lyEBOqlHxMHpkJw-aTtj3vrm4046DypktHBIU_fgFZ3Fp49mKsbG_zxTOip9FUI39g8Sa5c4Q7SbRS7EhKvJwasADijS9AuRnWRZUCnEfo5p_s0itholmWcXF0RS4Srh/s400/amber7.jpg" width="302" /></a></div>
<span style="font-family: Verdana, sans-serif;">Holy cow have things been busy! SIX WEEKS!! This whole show prep is such an interesting and exciting experience. But to say it's challenging is an understatement. </span><span style="font-family: Verdana, sans-serif;">I'm more and more certain every week that the biggest challenge is your mind. It's the make or break factor. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">With the holiday this week I've realized how much I miss the girls when I don't have my Saturday team time! It's my weekly pick-me-up. Keeps me on track and renews my spirit. I don't know what I would do without such amazing support! </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br />I can hardly believe how close we are to show time! Changes are really beginning now and my Cardio is up to 11 hours... Not the most fun but I love the satisfaction of working so hard at something. I can't wait to see what's in store for this next week! :)</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-73419145898763885142012-08-10T08:32:00.000-07:002012-08-10T09:40:12.163-07:00Amber McCourtney 6<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVSudLOmPC8VNRzYHFOYraPRQXmpJy0zlcUzCrela6iQgd4RL7ac_2NQq9lHjfSqiRtSQe-_s0I0x6KfFpEkzvpBLoJiFtSjVy-c0dRBOEBdC35BaF3DVRV8fOXyCs7WUH7qOThPVRVdMg/s1600/Amber+backPHlogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVSudLOmPC8VNRzYHFOYraPRQXmpJy0zlcUzCrela6iQgd4RL7ac_2NQq9lHjfSqiRtSQe-_s0I0x6KfFpEkzvpBLoJiFtSjVy-c0dRBOEBdC35BaF3DVRV8fOXyCs7WUH7qOThPVRVdMg/s400/Amber+backPHlogo.jpg" width="250" /></a><b>I
often hear people say</b> things such as “I just don’t have the time.”, “Man I
wish I had your energy.”, “I just don’t have your enthusiasm.” Well my friends
I’m here today to bring you this breaking news… I don’t always have it either
lol!! I love what I do but not every day can be fantastic. I don’t jump out of
bet at 5am every morning and say “YES! CARDIO AND OATMEAL HERE I COME!” BUT I
do make the choice to better myself and in doing so you have to push through
the times that may not be so fun to live a happy healthy life. It’s a choice. I
made the decision to push myself to be better and do better and try my hardest
to better the people around me and in doing so I’m committed to standing by my
decision and doing whatever it takes. This week I’ve decided to take a minute
to go over a few common misconceptions and/or obstacles and ways to either
lessen or resolve them. </div>
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<b><br /></b></div>
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<b>TOO TIRED:<o:p></o:p></b></div>
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<i>Diet:<o:p></o:p></i></div>
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Step back and look at all
the toxins you’re putting into your system. Your body has to filter all that
out. Does your air conditioner run exceptionally well when the filter is caked
with dirt and junk? CUT THE CRAP<i>! You and
your body are better without it. I promise you’ll feel better.<o:p></o:p></i></div>
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<i> Journal:<o:p></o:p></i></div>
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Try a food log to make sure you are holding
yourself accountable. </div>
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<i> Sleep:<o:p></o:p></i></div>
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I know it’s your favorite show but it can wait
till the weekend. Sleep is going to make you more efficient all day long so
rather than cut too deeply into your rest time to get things done. Rest up and
you’ll likely do them better and more efficiently when you’ve had some good
quality sleep. If you struggle with sleeping it could go right back to diet and
exercise. Hmm, are you seeing a connection here?</div>
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<b><br /></b></div>
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<b>TIME MANAGEMENT: <o:p></o:p></b></div>
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I AM THE WORST! I have
been notorious all of my life for mismanaging my time. So, naturally that was
always one of my excuses. “I just don’t have the time.” That may ring true for
some of us but for the majority of us we are simply not paying attention to
where our time goes… How much time do
you spend watching television, surfing the web, chatting on the phone, texting,
FACBOOKING!? I’m all for all of these
activities but only if they don’t interfere with the life you live in the real
world. </div>
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<i>Time Log:<o:p></o:p></i></div>
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Start a time log. Write
down what you spend your time doing for one whole week even just a few days and
you can easily see where you lack time and where you could easily draw a few
minutes from. Be honest with yourself!
You may be amazed. </div>
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<i> Get organized:<o:p></o:p></i></div>
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This is another way I
mismanage my time and a way that I am still learning to save myself one minute
at a time till TaDa I have an extra hour every day! “If you don’t have the time
to do it right when will you ever have time to do it over?” John Wooden. </div>
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<i>Bulk up:<o:p></o:p></i></div>
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One of the things that
really drives me batty is when people tell me you don’t have the time to eat
better. If you have the time to stroll through all the center isles of your
local grocer, wait for your food at a sit down joint, or even better sit
through the long lines at a drive through during any one of the meal time
rushes you could have had a delicious and nutritious meal already in your
tummy. There are so many tools to help us save time these days utilize them!
Crock pots, ovens, steamers.. you know “Set it and forget it” kind of stuff.
Make extra and then all you have to do is portion it out for the rest of the
week and you have no more lines no more $10 lunch specials and NO MORE CRAP!
Hey you can even watch that show while you prep for your week! :)</div>
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<b><br /></b></div>
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<b>ENTHUSIASM:<o:p></o:p></b></div>
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LAST BUT MOST DEFINITELY
NOT THE LEAST. It’s not easy to stay positive, you’re not always going to want
to get up and get going day in and day out. Your head is going to get the best
of you at times but this is where you must be strongest because its your
thoughts that determine what you can do and ultimately what you will do. Think
of your thoughts as your children it’s easy to let them get worked up or
carried away but you are in charge of your mind and how your think. You choose
which side to spend your time on, the half full side or the half empty one. </div>
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<i>Get inspired:<o:p></o:p></i></div>
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Find a way to inspire
yourself every single day. Be it a person you follow, and photo you have, a quote, a thought, The
Book, make a conscious effort to get inspired every single day. Some days my
inspiration comes from simply having done what I set out to do. I may not have
wanted to get on the treadmill but I did and I’m now one step closer to my
goals.</div>
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<i> Set Goals:<o:p></o:p></i></div>
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How do you eat an
elephant?? One bite at a time… you’ll get there give yourself small reasonable
goals to meet. It may be as short term as finishing all twelve reps. Whatever
keeps you going. </div>
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<i> Stay Positive:<o:p></o:p></i></div>
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As my grandmother always
said to me as a child, “Amber, you mind is a beautiful garden. Don’t let the
pigs in.” It’s not an easy task and I likely will never fully master it but
after several years I’ve learned not to dwell on the negative any more than I
have to I allow myself a reasonable amount of time to handle any situation and
then I move on back to the bright side. Try to surround yourself with only
positive encouraging people. Every week I get to see my coach and my team up at
Powerhouse and that alone can be my saving grace sometimes. We spend so much of
our time harboring these negative stresses it weighs us down and adds to the
pollution we are putting into our bodies.
Make the decision to be positive and stay positive.. You are in charge!</div>
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<br /></div>
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<b>LIVE, LOVE, AND TRAIN YOUR ASS OFF! <o:p></o:p></b></div>
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Amber McCourtney</div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4129958311769760424.post-77760558043345194992012-08-07T08:20:00.000-07:002012-08-07T09:01:43.033-07:00Diana Pitts 5<br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">My show Experiences with Team Powerhouse</span><b><o:p></o:p></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">My First Show</span><b><o:p></o:p></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I participated in my first bodybuilding show in the spring
of 2010. I entered in the INBF beginner figure class. As I arrived early for the mandatory
competitors meeting, I joined all the other competitors waiting out in front of
the venue on the stairs. I recognized a
few competitors I met at posing classes in earlier months, but </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: teal; font-family: Georgia, Times New Roman, serif; font-size: large;"><i>I was pretty
much there by myself</i>. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"> I had an
experienced helper lined up and was anticipating her arrival at any time. As the time arrived to enter the venue and
attend the competitors meeting, I contacted my diet coach and asked him if he
knew where my helper was. At that time I
was informed that my helper was not going to be in attendance today due to a
family emergency. If I wasn’t nervous
already, now I had no help. I decided I
had to go thru with the competition and wasn’t sure how I was going to apply my
own bikini bite or spray myself w/ Pam!
I laugh now, but on that day it was far from funny. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpFmuFkC_PlKpE7Y2jQX5trqL1ObR-bXi94IFF73lYydGd3X36UJNp_UsBFiCZTtCMFik_91WZfe4W2bhwtklE-QBODm3jauNaTwcnfQRYq9LDl08JHI3KqR4C2px0_eptaCaenDCK-Llk/s1600/diana+pitts+5+%25281%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpFmuFkC_PlKpE7Y2jQX5trqL1ObR-bXi94IFF73lYydGd3X36UJNp_UsBFiCZTtCMFik_91WZfe4W2bhwtklE-QBODm3jauNaTwcnfQRYq9LDl08JHI3KqR4C2px0_eptaCaenDCK-Llk/s320/diana+pitts+5+%25281%2529.jpg" width="320" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpFmuFkC_PlKpE7Y2jQX5trqL1ObR-bXi94IFF73lYydGd3X36UJNp_UsBFiCZTtCMFik_91WZfe4W2bhwtklE-QBODm3jauNaTwcnfQRYq9LDl08JHI3KqR4C2px0_eptaCaenDCK-Llk/s1600/diana+pitts+5+%25281%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="clear: left; float: left; font-family: Arial, Helvetica, sans-serif; margin-bottom: 1em; margin-right: 1em;"></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Upon entering the venue, I followed the other female
competitors back stage to the prep room.
I had so many thoughts racing through my head. When do I go on? How will I know when it’s my turn? Is there anyone around that might be able to
help me? It seemed quite tense in the
prep room. Women were doing last minute
touch ups to their tan, hair, suits, makeup.
I reached into my bag and took out my brand new bottle of bikini
bite. I opened the lid and realized that
I couldn't get it to work. The roller
ball was stuck! I looked around to see
if anyone seemed to appear willing to help me.
Nearby there was another competitor and a helper. They seemed to know what they were doing and
they very friendly (not quite like most of the people in that room). I told them that this was my first show and
my helper was a no-show. I asked them if
they new how I could get my bikini bite to work. They immediately offered to help and I was so
relieved. Thanks to them, I was stage
ready when my class was called. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="color: teal; font-family: Georgia, Times New Roman, serif; font-size: large;"><i>My first stage experience was terrifying.</i> </span><span style="font-family: Arial, Helvetica, sans-serif;"> I had so many thoughts in my head. I was nervous about being on stage in front
of a large crowd. I was angry that my
helper didn't show up. I was fearful of
messing up my routine. I was thinking I
was crazy for even being here and told myself I was never going to do this
again. My pride forced me on stage. I was at least going to go through with the
competition and then that would be the end of it. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">I stepped on stage with the other beginner competitors. I was shaking like a leaf through the entire
quarter turn routine. My movements were jerky;
my face was tense w/ short episodes of smiling when I remembered to. I had the classic “scare crow” fingers. The harder I tried not to shake, the worse it
seemed to be. I was so relieved to exit
the stage only to go back out all by myself for the T-walk. My T-walk was not much different than my
quarter turn experience. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">When the prejudging was complete, I met w/ my diet
coach. He suggested what I should have
for my meal in between prejudging and the finals later that evening. He also suggested that I get a spray tan
backstage because my tan wasn’t dark enough.
By that time I was just done with trying to “fix” anything else. I don’t think he realized that the previous
day I spent eight hours applying around 8 coats of what I thought was the right
shade of tan for the show. My diet coach
kept telling me I wasn’t dark enough when I would send him pictures of my tan. My friends diligently helped apply all these
layers of tan. At that time, I felt more
than dark enough. I felt freakishly
tan. My kids were even asking me why I
was so brown. I decided I wasn’t going to
spend the extra $100 to get the spray tan and headed out to lunch. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I returned for the evening show. I was required to do my T-walk again that
evening. Surprisingly, I was less
nervous. I actually felt quite confident
and smiled with ease during my routine. </span><br />
<span style="color: teal; font-family: Georgia, Times New Roman, serif; font-size: large;">As I stepped off stage, I started to have an overwhelming feeling of
accomplishment.</span><span style="font-family: Arial, Helvetica, sans-serif;"> I did it and I didn't quit! To my surprise, I ended up placing
third in the beginner class. I was quite
pleased. As I left the show that
evening, I started to think that I wanted to do this again. I started to think that there had to be a
better way to “do this”. This was the
beginning of my journey to pursue a smarter way to prep for my next
contest. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I went on to compete in two shows in 2011. I also went to local shows as a spectator to
try to learn more about the sport. As
I have mentioned in a previous blog, I noticed Debbie Portell and Team
Powerhouse. I thought it must be nice to
have that team support at a show.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDwFbZ4mqG3_mhvriiDe7I2dY3nm8hQwBu1CThM5coEAwOY1qX8sriktpyRfsXOv33ri0P91h07VUQI9VM7dIjLK6-pIIyuhOaEmYO5gWTCoqj7ETogV3Q1jHe8N6pOYlW53GLrxdrijOZ/s1600/diana+pitts+5.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDwFbZ4mqG3_mhvriiDe7I2dY3nm8hQwBu1CThM5coEAwOY1qX8sriktpyRfsXOv33ri0P91h07VUQI9VM7dIjLK6-pIIyuhOaEmYO5gWTCoqj7ETogV3Q1jHe8N6pOYlW53GLrxdrijOZ/s1600/diana+pitts+5.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDwFbZ4mqG3_mhvriiDe7I2dY3nm8hQwBu1CThM5coEAwOY1qX8sriktpyRfsXOv33ri0P91h07VUQI9VM7dIjLK6-pIIyuhOaEmYO5gWTCoqj7ETogV3Q1jHe8N6pOYlW53GLrxdrijOZ/s320/diana+pitts+5.jpg" width="320" /></span></a><b><span style="font-family: Arial, Helvetica, sans-serif;"></span></b><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b></span></b>
<b><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Joining Team
Powerhouse</span><o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I joined Team Powerhouse in the fall of 2011. I competed in three shows so far this year
(2012). </span><span style="color: teal; font-family: Georgia, Times New Roman, serif; font-size: large;">H</span><span style="color: teal; font-family: Georgia, Times New Roman, serif; font-size: large;">aving the support of a dedicated
trainer and team members sure makes all the difference.</span><span style="font-family: Arial, Helvetica, sans-serif;"> Teammates have attended all the shows that I
have competed in this year, even one that was out of town in <st1:place w:st="on"><st1:city w:st="on">Liberty</st1:city>, <st1:state w:st="on">Missouri</st1:state></st1:place>. Debbie has always been willing to be my
backstage helper without question. She
takes time out from her busy client weekend schedule to ensure all my needs are
met on the day of the show. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I came from a bad first show experience and know what it’s
like to have minimal support with show prep and no help at my first show. I try to convey to my teammates all the
benefits of being part of Team Powerhouse and how valuable the support system
is that we cultivate. There’s nothing
like a positive support system and the benefit of the knowledgeable team
leaders/members. I can’t thank the team
enough for all their support. There’s
nothing like having all your team members hollering out your name in support
when you’re on stage at a show. </span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-76827850921841004142012-08-03T05:52:00.002-07:002012-08-03T05:56:49.444-07:00Amber McCourtney 5<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgukQZ1-dVUGYuCEi4gaT4iuWuZST_-UhR12wkY8WKNU8NiHy93Naml3OAnQeH3Ye31RzalpXlizex4Smr-niYNdtwslHboslK_j9xJLOfeKyhgr-PXHGzfJIfGMWJcKpf5H-oyTNix6DNW/s1600/amber+and+deb+5.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgukQZ1-dVUGYuCEi4gaT4iuWuZST_-UhR12wkY8WKNU8NiHy93Naml3OAnQeH3Ye31RzalpXlizex4Smr-niYNdtwslHboslK_j9xJLOfeKyhgr-PXHGzfJIfGMWJcKpf5H-oyTNix6DNW/s320/amber+and+deb+5.jpg" width="212" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #38761d;">Never would I have thought</span> </b>I would be walking into my nutritionist’s office and asking him to take away my chips and begging for vegetables.. HOWEVER, that’s exactly what I did this past Saturday. When I first started getting to know Debbie I thought it was intense talking about eating 100% perfect 100% of the time. But the longer I’ve trained with her the more and more I see the benefits. I’ll never forget simply being told to throw away my uncontrollable foods. I thought to myself that I could handle it. All things in moderation I thought… WRONG. <i>Deb was right.</i> I’ve come to find that if I can’t control it I’m better off cutting it out altogether. And having my diet on spot just makes me feel so much better physically, mentally & even emotionally. It doesn’t happen overnight but once it does, it’s fantastic.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #38761d;"><b>Over the last week</b> </span>everyone in my family has been passing around some ugly stomach bug. It finally caught up with me yesterday sending me home from work early with chills and fever. The difference is where everyone else sank deep into the sickness requiring several days to totally recover I was up and going again this morning. I never did get sick to the same degree. Now it may not be the diet but it’s a hard thought to just pass over.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #38761d;">In the weight room</span></b> I’m feeling great. Over the last two months Debbie has tailored my workouts to better fit my needs. Coupled with my corrective exercises and foam rolling I love the results I’m seeing. As a matter of fact I put on an old shirt Monday only to find that it was tight around my delts…<span style="color: #38761d;"> <b>INSTANT SMILE!</b></span> Last we did arms and I’m so excited to try it on my own this week. Next session we hit legs...... I’m thinking I may need a few prayers on this one lol!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Happy training!</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-44586761278793326902012-07-27T04:34:00.000-07:002012-07-27T04:36:26.681-07:00Amber McCourtney 4<b style="font-family: Calibri;">"LEAN"</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYm3vDoS12HXuFB9TrbKGm079dyPeZ6ZOC0m_D2b36-u8Ti5zqsMJc23QTFN8vBhr_O2bgrn4I91GGsY3fPj5i5AhweJmgDfJtTd8BSTfyMFM9rOtn0uyTKhGHFdV0nPyuXkZVEHDTYMz_/s1600/thisone.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYm3vDoS12HXuFB9TrbKGm079dyPeZ6ZOC0m_D2b36-u8Ti5zqsMJc23QTFN8vBhr_O2bgrn4I91GGsY3fPj5i5AhweJmgDfJtTd8BSTfyMFM9rOtn0uyTKhGHFdV0nPyuXkZVEHDTYMz_/s320/thisone.jpg" width="320" /></span></a><span style="font-family: Calibri;"><span style="font-size: small;"><b>I was on the treadmill today </b>trudging away at my daily uphill journey left alone with my thoughts in an empty Sunday gym. I got that déjà vu ish feeling when you suddenly remember a dream you had the night before. I remembered being at the gym and knocking out some reps. People stopped to turn and look, to watch me. For a fleeting moment I had my pat on the back. It was the silent nod of approval; the three seconds too long glance. It was a Saturday during bootcamp at Powerhouse. I had just busted out some dips and was finishing out the day. Lenn was pushing me through my push-ups and added a chain. I was nearly finished my arms were shaking and body dripped with sweat.</span></span></div>
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<span style="font-family: Calibri; font-size: small;">I thought back on my dream and step after step I began to smile I was beginning to better place the memory. It wasn’t a dream at all, it was real. It was showing… I had a long way to go yet but all my effort was finally beginning to be seen.</span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"> Since I began this journey I’ve already had so many people take the time to stop and criticize. People look on in disapproval. My diet, my exercise, my skimpy attire… I say: my fuel, my strength, my suit. I eat too much or I eat too little, I’m too muscular or already too thin. I say yes. I do eat a lot and I do eat a little. I eat a lot of all the right things and I eat very little of the rest. I am muscular. And I am <b>“lean”</b>. Isn’t that what every workout DVD, diet pill, fad diet, home gym, “health food”, miracle method, promotes??</span></span></div>
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<span style="font-family: Calibri; font-size: small;">This is it; the real deal. This is the effort that goes into it. See these chains? They aren’t just for looks. This isn’t a show for your enjoyment. This is for me. This is not for my mother. This is not for my father. This is not for the boy in school who made fun of me. It’s not for my first love or my first heart break. It’s not for my X. It’s not for the envy, the pats on the back or second glances. This is all to be the best me I can be. The strongest individual I can create. If this is for anything else it would be to encourage, inspire, and uplift. To prove to MYSELF that I can and I will. It would be to set an example for my son. To lead by example and teach him dedication, to reach further, dream bigger, work harder.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxQZiR3BVH_HBeJ1FHn3uaJ2yvJepUlWOTAwZkYpRIDsqhL7-nQgZYUKXIMRU02Lgx-RutyYvAW6-UaVfbz-WNBfxsdX71024XJ6VAiISC4iHbYBXNHGvClN2xtokPU8OaE7QWxdc2_dnA/s1600/Deb+with+the+power+house+girls.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxQZiR3BVH_HBeJ1FHn3uaJ2yvJepUlWOTAwZkYpRIDsqhL7-nQgZYUKXIMRU02Lgx-RutyYvAW6-UaVfbz-WNBfxsdX71024XJ6VAiISC4iHbYBXNHGvClN2xtokPU8OaE7QWxdc2_dnA/s320/Deb+with+the+power+house+girls.jpg" style="cursor: move;" width="320" /></span></a><span style="font-family: Calibri; font-size: small;">I have an entire team of girls that do this same thing day in and day out; each for their own reasons. But I would be willing to bet that every single one of them can now stand independently and say <b>“This is me. This is who I am.”</b> They are strong and confident and every week they remind me why I do this. It’s FOR ME; to be confident in my will, my strength, and my abilities. I’m so thankful to have that support of these women. And I feel like I have the entire Powerhouse crew at my back to remind me every time my knees get weak or my will is breaking that I have it in me. And 12 weeks from now you will know it’s not about showing what I look like it’s about showing what I’ve done. “Look at all my hard work. Look at what I have created.” Can you say that??</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-86716646149302863202012-07-24T11:50:00.000-07:002012-07-24T11:52:59.964-07:00Diana Pitts 4<br />
<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Team Powerhouse</span></strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHYo0yj4m645Aq97fKB2vn7yBCuSZAaLTvD3R_XHZEDyzHzbEkOP-zg0kTwSZwqMEUsuA8kOelPUY7C1NDXyLqtw61aiUzHvY5Jktuu2EZio8t_mEcTBlJ5klKWFKIbb0vKT1BSKGCp-ez/s1600/Group+front+pose+practice.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHYo0yj4m645Aq97fKB2vn7yBCuSZAaLTvD3R_XHZEDyzHzbEkOP-zg0kTwSZwqMEUsuA8kOelPUY7C1NDXyLqtw61aiUzHvY5Jktuu2EZio8t_mEcTBlJ5klKWFKIbb0vKT1BSKGCp-ez/s320/Group+front+pose+practice.jpg" width="320" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">After entering a couple of figure competitions and receiving judges comments,</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="color: teal; font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>I was aware of areas I needed to improve on to better my chances for success at the next show.</i></span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I sought out Debbie last year to help me with my weak points and prepare me for my show in March 2012. Little did I know all the benefits that would come with becoming a part of Team Powerhouse. As I stated in a previous blog entry, my orientation by Debbie was key to correcting my posture. Improper posture was the primary root of many of my problems. I routinely do stretching, foam rolling and corrective exercises every day. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiTsZDZOVYS_bOqkCXH-duKz0JzKmEG4ZUw7u7Qoag-lfbId4DCOf5aP5Sopk_oTLWJQYzrXRP39lOoLhSJNbrt-jxy9A2SwTuLbtY6SucetByiaTTNcMb9etoPUYgMVNhLKcKHOD3o9Q8/s1600/Posing+group.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiTsZDZOVYS_bOqkCXH-duKz0JzKmEG4ZUw7u7Qoag-lfbId4DCOf5aP5Sopk_oTLWJQYzrXRP39lOoLhSJNbrt-jxy9A2SwTuLbtY6SucetByiaTTNcMb9etoPUYgMVNhLKcKHOD3o9Q8/s320/Posing+group.jpg" width="320" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">I</span>n early February, Debbie began weekly posing sessions on Saturday afternoons. At first, there were just a few of us, but soon the class grew to be a nice core group. Competitors ranged in all levels of experience and stages of competition preparation - both amateurs and pros. We all had a common goal, and appreciated each others struggles and success. There was a definite sense of support among the team members. </span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Posing Class</span></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivrFA_cBzAHyEFrhBiizWwLmErZ_l3PEDQjWDTpaFfTP3ExDeXYUg8R9woCtFim7A0cxzJh6o62T8RaW_NsSnZX5l6divSfnPnIDNoY1Jhnjn0Kt1to9dn2n4GYj42Q_HfifW44wANos-i/s1600/Front+pose+practice.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivrFA_cBzAHyEFrhBiizWwLmErZ_l3PEDQjWDTpaFfTP3ExDeXYUg8R9woCtFim7A0cxzJh6o62T8RaW_NsSnZX5l6divSfnPnIDNoY1Jhnjn0Kt1to9dn2n4GYj42Q_HfifW44wANos-i/s320/Front+pose+practice.jpg" width="212" /></span></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg010e_GufT1WJe6UElPKk4ufTgLwjw3B_ZbZzsreWhI_i0WxvkBiD-2qeF4Ap3u1RArtTIT-sjnAqVU2TQdjgVweS5J8s6w84Vyo4C_qJvoOWCdcyEdulVDhfPafHNN6q4uaJ876E7yKfJ/s1600/back+pose+practice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg010e_GufT1WJe6UElPKk4ufTgLwjw3B_ZbZzsreWhI_i0WxvkBiD-2qeF4Ap3u1RArtTIT-sjnAqVU2TQdjgVweS5J8s6w84Vyo4C_qJvoOWCdcyEdulVDhfPafHNN6q4uaJ876E7yKfJ/s320/back+pose+practice.jpg" width="212" /></span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ZwJXIn-U5smBrtaUMT0BmUetBITM7oJ_ZcJe8zcdKi7hyaUYCJNzExM_hoQm0_XllDepmZ7uuehSFzIDFSPsMzrQFoDgFbz_ul6XMx5Rug8PN2AUTKtQWjLyFEG5NCkNLwV7cxHhsxJ4/s1600/side+pose+practice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><br /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ZwJXIn-U5smBrtaUMT0BmUetBITM7oJ_ZcJe8zcdKi7hyaUYCJNzExM_hoQm0_XllDepmZ7uuehSFzIDFSPsMzrQFoDgFbz_ul6XMx5Rug8PN2AUTKtQWjLyFEG5NCkNLwV7cxHhsxJ4/s1600/side+pose+practice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><br /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ZwJXIn-U5smBrtaUMT0BmUetBITM7oJ_ZcJe8zcdKi7hyaUYCJNzExM_hoQm0_XllDepmZ7uuehSFzIDFSPsMzrQFoDgFbz_ul6XMx5Rug8PN2AUTKtQWjLyFEG5NCkNLwV7cxHhsxJ4/s1600/side+pose+practice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><br /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ZwJXIn-U5smBrtaUMT0BmUetBITM7oJ_ZcJe8zcdKi7hyaUYCJNzExM_hoQm0_XllDepmZ7uuehSFzIDFSPsMzrQFoDgFbz_ul6XMx5Rug8PN2AUTKtQWjLyFEG5NCkNLwV7cxHhsxJ4/s1600/side+pose+practice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ZwJXIn-U5smBrtaUMT0BmUetBITM7oJ_ZcJe8zcdKi7hyaUYCJNzExM_hoQm0_XllDepmZ7uuehSFzIDFSPsMzrQFoDgFbz_ul6XMx5Rug8PN2AUTKtQWjLyFEG5NCkNLwV7cxHhsxJ4/s320/side+pose+practice.jpg" width="211" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Whenever we meet, the class starts with a lineup leading into quarter turns. Each competitor is individually evaluated by Debbie. Debbie then takes progress pictures of us to help us keep track of all the changes we have from week to week. This is so valuable, especially with the back posing. I was reluctant to having my picture taken at first, but as time when by, I was pleased to see the changes from week to week as my show date approached. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">After completing our quarter turns, we would then line up on one side of the room, creating somewhat of an audience for each competitor to perform their T-walk practice in front of. All the competitors are invited to have open discussions about each competitor's T-walk. This was a great way to point out areas that needed improvement, but at the same time, acknowledging areas that have already improved. There is a understanding that any comments made during and after each competitor's T-walk practice are ultimately made to help promote each person's best possible stage</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">performance. It's very rewarding to see the more </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">experienced competitors mentor the first time competitors. </span></div>
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<span style="color: teal; font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>I wish I had the opportunity to have a team like this for support when I was first starting out.</i></span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Having attended posing classes in the past, I can truly appreciate how this group takes it to another level with the team atmosphere and I am proud to be a part of it. </span></div>
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<br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-4811704551273741692012-07-19T06:41:00.004-07:002012-07-19T06:44:41.413-07:00Amber McCourtney 3<b style=" line-height: 16px; text-align: left;"><span style="font-family: Georgia, 'Times New Roman', serif;">Gruel and Drool</span></b><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>So, remember that "process" I was talking about?</b> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Well yeah...its grueling! Oh how I dream of chocolate and sweet sugary confections. Seriously, I literally dream of chocolate cake! I'm officially 13 weeks out from my first show and beginning to get a taste of what competition prep is all about. Its like constantly being high on caffeine. There is so much excitement that comes with this. Last weekend I was able to go to St. Louis Naturals with the girls and had a blast! You could just feel the energy. A buzzing all around you; every guy and girl making any last adjustments to hair, makeup and TAN! Just the icing on the cake if you ask me.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> I got to be a helper for one of the more experienced girls on the team Brooke. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Talk about class! Being able to be backstage was an experience in itself but being able to help was the tops. I was lucky enough to watch as she marked each step off her mental checklist: tan, bikini bite, hair, makeup, shoes, pump, pose, gloss. And even with all the chaos and stress she stayed so cool and collected, no figure-zilla here. That's one thing I've come to learn about this team of Debs. To describe it in one word I'd say humble. The terms polite and lady like come to mind but then I'm reminded by my lack of both on occasion, when my silly tomboy persona takes over or the sugar cravings sneak up on me. Surely I'm not the only one with these feelings. </span><b><span style="font-family: Georgia, 'Times New Roman', serif;">But every girl is so understanding, respectful, gracious..</span></b><span style="font-family: Arial, Helvetica, sans-serif;"> I can only conclude that humble is the word that fits them best. It makes me proud to wear that tank top. </span></div>
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<a href="http://blog.bodybuilding.com/AmberMcCourtney/mediaresource/9ca975b1-9770-4a68-b104-a67c45bc7550?t=true" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="blog 4 photo 2.jpg" border="0" src="http://blog.bodybuilding.com/AmberMcCourtney/mediaresource/9ca975b1-9770-4a68-b104-a67c45bc7550?t=true" style="border: 0px; font-style: inherit; height: auto; margin-top: 0px; max-width: 400px; padding: 0px; vertical-align: baseline;" /></a><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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<span font-family: Arial, Helvetica, sans-serif; line-height: 1.4em;">Needless to say the girls did fantastic!! Every one of them from our "little sweety bean" Ali to our pros with Brooke as our newest addition to that list! </span><b style=" line-height: 1.4em;"><span style="font-family: Georgia, 'Times New Roman', serif;">There is no doubt in my mind that these ladies have what it takes.</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This brings me back to the grueling part. Last week was my new back day completely and totally revamped. Debbie is in shred mode. It's time to hit all the little places that make the difference. </span><b><span style="font-family: Georgia, 'Times New Roman', serif;">AND BOY CAN I TELL THE DIFFERENCE</span></b><span style="font-family: Arial, Helvetica, sans-serif;">. I had stopped getting sore from my normal back workouts but after my first day at the gym on my own I was definitely aware that these new adjustments were working. Note to self cables rock!</span><span style="font-family: arial, helvetica, sans-serif;">!</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-89984615306142874502012-07-10T07:56:00.002-07:002012-07-10T08:05:20.463-07:00Amber McCourtney 2<br />
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<b>TRUST THE PROCESS:</b></div>
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<b>WHAT A WEEK!! </b>
So, last week I talked about how I get started with my trainer Debbie Portell and the Powerhouse crew. I knew as soon as I got together with the team that i was in for a fantastic experience. But, being so green in the competition world, I'm never quite sure what to expect. I'm beginning to learn to just have faith in the process. Once you find a good trainer and nutritionist it's best to just let them do most of the analyzing lol!
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I finally got to lift with Deb. I'm used to having heavier weight and doing fewer variations of an exercise; paying less attention to the teeny tiny details. I do my best to maintain form but i never realized how such a slight repositioning can make such a great amount of difference. We adjusted my hands on my chin-ups, and broke my rows into three different exercises, each with a different grip. I did everything at a lighter weight just to focus on my form and even at only 60lbs I was beginning to struggle by the end of the session.
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One of my goals at the moment is trying to keep the focus away form my traps. Don't get me wrong, I don't mind having well formed traps lol BUT, I've been carrying the load with them for so long I'm hindering the growth in my back. Just one more thing I wouldn't have known on my own. <br />
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<i center;"=""><span style="color: teal; font-family: Georgia, 'Times New Roman', serif; font-size: large;">I had that " Ah Ha" moment when something as simple as the positioning of your pelvis during your back workout is adjusted and suddenly your body makes sense of it all.. </span></i></div>
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That mental "click" is a fabulous feeling! </div>
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<b><span style="font-family: Georgia, 'Times New Roman', serif;"><i>On the diet end of things</i></span></b> I met with Roger for the first time. I stepped into his office slightly intimidated and left slightly puzzled. He has put me on a carbohydrate baseline in order to determine how my body handles carbs since everyone is different. I'll be honest though when he told me to have a lean meat SANDWICH (you know the kind with bread) for lunch, I thought he had lost it. But even knowing little about Roger, I know that he is very; and I do mean VERY; good at what he does. Matter of fact he's been at it for 22 years or so. </div>
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For the first 3 days I felt huge. I loved my oats but I was feeling large and in charge! I was loosing confidence. I was up 4lbs and and getting nervous when all of a sudden it just fell into place. I dropped back down and am now at a loss of 5 for a total of -1. I'm still learning how this makes sense. Just goes back to the idea of having faith. </div>
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You may not understand it but you have just got to keep trucking and trust in the process because as I was able to see over the weekend it pays off!</i></span></div>
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I'll tell you more about the 2012 NANBF St. Louis Natural Bodybuilding Classic in the next blog. </div>
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IT WAS AWESOME!</div>
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<b>Check out the <a href="http://www.facebook.com/video/?id=100000647338591#!/video/video.php?v=439497826081791">videos</a> of our session on Debbie's Facebook! <img alt=":)" src="http://blog.bodybuilding.com/images/smileys/smile.gif" title=":)" /></b></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">“Where are
you going when you leave here!?”</span><span style="font-family: inherit;"><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: inherit;"><i>“Powerhouse”</i><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">“Who are you
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<span style="line-height: 115%;"><span style="font-family: inherit;"><i>“Debbie.”</i><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">“You better..
I’m serious”</span><span style="font-family: inherit;"><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: inherit;"><i>“Okay, Okay.”</i><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: inherit;">My friend had
been drilling me all morning about needing to stop in. “Just go meet her; you
need to be around other girls in the sport.” He was right but I was nervous. I
had never been to Powerhouse. I didn’t know who Debbie was. I hadn’t even had
time to Google her! I was only told that she was good and her girls were
awesome. What does that even mean? I thought to myself. </span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large; color: #3d85c6;"><i>I had never been to a
trainer before and only recently had I become firm in my decision to train with
the goal of competing.</i> </span></span></div>
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<span style="line-height: 115%;"><span style="font-family: inherit;">I had no idea that before the day was over my entire
life would slowly begin to change. After getting a good workout in and finally
meeting Debbie for the first time I decided to sit in on a posing class. All of
the girls </span></span><span line-height: 18px;">Debbie included </span><span style="font-family: inherit; line-height: 115%;">were SO nice . She has a way of setting you at ease
and fueling your fire all at once.</span><span font-family: inherit; line-height: 115%;"> </span></div>
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<span><span style="line-height: 115%;"><span style="font-family: inherit;"><span style="font-family: inherit;">A few
days and a few emails later and it was all set up; my first session. I wasn’t
sure what to expect. My entire regimen to this point had been heavy lifting on
a 4 day split and cardio on my off days. My diet wasn’t too terrible but I had
/ have so much to learn. We didn’t even touch a weight for my first two
sessions. I was surprised. We started with my nutrition. I hadn’t realized
where I was making mistakes; </span>common misconceptions and lack of education had
led me to a common impersonalized copy and paste kind of diet. Once that was
adjusted the bloat literally fell off. </span></span></span></div>
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<span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i><span style="line-height: 115%; color: #3d85c6;">Within the first week I started seeing
results so when we covered stretching and foam rolling during session two I </span><span style="line-height: 18px;color: #3d85c6;">didn't</span></i></span><span style="line-height: 115%;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;color: #3d85c6;"><i> even question it.</i></span></span></span></div>
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<span><span style="line-height: 115%;"><span style="font-family: inherit;"> I’m already a changed woman and this journey is just
beginning. The results are visible and I feel better than I ever have not just physically
but mentally as well. I like lifting with the guys but having a team of women
who all understand where I am and what I’m going through is a huge relief and
Debbie is so uplifting. </span></span></span></div>
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<span><span style="font-family: inherit;"><span style="line-height: 115%;">I feel now that with all my hard work and dedication I
can achieve any goal no matter how great. <i>October’s Gateway Naturals seems to
be a fantastic place to start and with the help of Debbie, Roger and the
Powerhouse team I have full confidence in myself.</i> I WILL be the best me I can
be!</span></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-64581901380741378142012-06-26T13:23:00.000-07:002012-06-26T13:47:33.603-07:00Diana Pitts 3<br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>I wasn't too sure what to expect with my first leg training session with Debbie. I prepped for the training session by foam rolling and stretching my legs.</i></span>
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<h3><b>Leg Press/Dumbbell Split Squat</b></h3></div>
<span>We started off with a standard leg press/dumbbell split squat super set routine. The super sets consisted of twelve repetitions (reps) of the leg press immediately followed by twelve reps of dumbbell split squats; twelve reps with the right foot forward then twelve reps with the left foot forward. Each set had approximately 1-2 minute rests between them. </span><i><span style="color: #3d85c6; font-family: Georgia, 'Times New Roman', serif;">I had never incorporated a split squat into my routine.</span></i><span ; font-family: arial, sans-serif; font-size: x-small;"> I usually would do some type of walking dumbbell lunge. I was curious and asked Debbie why she preferred the split squat over the alternating lunge. She said my lunges were allowing too much rest time when I alternated the legs in the exercise. The goal was to keep the muscle firing during the entire exercise to ensure maximal load on the muscle. I could see her point and now have modified my own workouts, eliminating my alternating limb exercises all together. I rarely did super sets w/ legs before either and now I actually like the super sets, since it intensifies the workout without adding more time to my usual two hour time frame.</span>
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<h3><b>Hack Squat/Swing Squat</b></h3></div>
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<span>Our second super set was a standard hack squat super set with the infamous swing squat machine. </span><i><span style="color: #3d85c6; font-family: Georgia, 'Times New Roman', serif;">This was the first time I had experienced the swing squat.</span></i><span> She wanted to focus on my upper hamstrings and glutes. In order to do that on the swing squat, my foot placement was more forward on the foot plate. She had me perform deep squats, slightly tapping the bottom of the frame with each repetition. I'm not really an emotional gal, but she nearly had me to tears w/ those deep swing squats - they were brutal! We did the same routine as the first super set, three sets of twelve with 1-2 minute rests between sets. </span></div>
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<h3><b>Box Jumps/Leg Extension</b></h3></div>
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<span style="font-family: arial, sans-serif; font-size: 13px;">Our third super set was was box jumps/standard seated leg extension. </span><i><span style="color: #3d85c6; font-family: Georgia, 'Times New Roman', serif;">Debbie fine tuned my seated leg extensions making sure my feet were flexed during the entire movement (my shins were on fire).</span></i><span> This perfected my form to help ensure maximal firing of the quadriceps muscles with proper alignment and I now incorporate it into my own workout routines. </span></div>
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<h3><b>Hamstring Curls/Dumbbell Sumo Squat/Back Extension</b></h3></div>
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The fourth round of exercises included a circuit of standard lying hamstring curls, dumbbell sumo squats and barbell back extensions. The lying hamstring curls were also in need of a little fine tuning. She made sure me feet were flexed with the lying hamstring curls as well. With the sumo squats Debbie had my toes positioned pointing in an outward angle to help emphasize engaging all the gluteal muscles, the piriformis, and upper hamstring region. I never really varied my standing squats from the standard smith machine squat, so I was definitely challenged. This exercise forced me to engage my core, maintain balance and proper alignment. I did like how this exercise fired my upper glute region. It had been years since I incorporated back extensions and I usually held a plate across my chest for added resistance. Unlike the standard barbell back extension, the barbell starting point was on the floor below my upper body. Debbie had me pick up the barbell off the floor and perform the extension w/ my arms hanging straight and shoulders passively rotating, moving into an extended position with my back. Lower back, glutes and upper hamstrings were all firing. </div>
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<i><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: #3d85c6;">I walked away from our leg session appreciating Debbie's great attention to detail.</span> </span></i><span> She paid close attention to my performance, quickly prompting me on areas to concentrate on, ensuring I never deviated from the proper form. I felt confident that she challenged me, without ever taking me outside of the boundaries of what was safe and appropriate for my skill level. She built a plan that was customized to what my goals and expectations were. </span>
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<h3><b>Cardio</b></h3>
To wrap up my training for the day, I completed by a 30 minute run on the treadmill after my session with Debbie. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-27150533180259140852012-06-21T15:25:00.002-07:002012-06-21T15:29:59.268-07:00Sara Brown 2<br />
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After the Gateway Naturals Bodybuilding 2011 show, Debbie told me we’d be changing up my leg workouts by doing mostly heavy weight, single exercise sets or 2 exercise super sets with extra rest in-between (1-2 minutes). The rational was that I was beginning my first “off-season” and I needed to build muscle mass. I especially needed to improve my quadriceps. Until then, I’d powered many of my leg movements with my glutes. I happen to have the pelvic-hip orientation that allows me to build glutes easily, and for a long time I’d taken advantage of that by mostly working my glutes! This left my legs underdeveloped and I simply needed more fullness in my quadriceps and hamstrings.<br />
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<i><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Debbie used leg machines, such as the leg press and hack squat for me because they allow my legs to lift a lot of weight and the movement is stabilized.</span></i><br />
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I could count on one hand the number of times I’d ever used a hack squat machine. I’d been doing free-weight barbell squats on my own, although with my long torso the amount of weight I could squat was limited and often I ended up twisting my back or developing back soreness. The hack squat proved to be an extremely valuable exercise in this regard.<br />
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Debbie also utilized the swing squat machine. We typically took the squats to parallel to minimize glute activation and concentrate the tension on my quadriceps. During weighted lunges, Debbie closely monitored the spacing of my feet and the execution of the movement to help me focus extra attention on my quadriceps. On deadlifts, she corrected my form to prevent back injury and ensure that my hamstrings were getting a workout. Front weighted squats were added in weekly to strengthen my mid-back while still challenging my legs. It has been helpful to have a trainer with me to spot when the weight is very heavy and to check my form. Quadriceps extensions, single hamstring curls, and others I was able to do on my own. While it takes a long time to build legs, I’m optimistic about the progress I've made in such a short amount of time.<br />
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<i><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">My legs are noticeably bigger as a result of using safe, effective exercises that focus on the desired muscle group, lifting heavy whenever possible.</span></i><br />
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It deserves mentioning; to facilitate the leg workouts, I dedicated one day a week to a heavy leg workout and used my day off work so I could devote the energy to it. Debbie also encouraged me to eat. Instead of taking in carbs and protein every 3 hours I increased it to every 2 hours, seven days a week, resulting in almost immediate increases in strength.<br />
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<br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-65393612271158552192012-06-18T16:59:00.000-07:002012-06-21T07:24:59.558-07:00Misti Sowell<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh2EMo2MFYzf8sZz96bJMBtvb2P3Uryz2FwbfUQMcH-BxCrBm79roQeFvzHExEDmEEH2O7Nt268-DV-zdTOiO5SbSdPaU5ZAu0IAOkv3NXyrcafYb1TDRu__4k4sj-tWTPoRVbWwNzBsWr/s1600/misti_065-2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh2EMo2MFYzf8sZz96bJMBtvb2P3Uryz2FwbfUQMcH-BxCrBm79roQeFvzHExEDmEEH2O7Nt268-DV-zdTOiO5SbSdPaU5ZAu0IAOkv3NXyrcafYb1TDRu__4k4sj-tWTPoRVbWwNzBsWr/s320/misti_065-2.jpg" width="212" /></a>I am a Mother of five beautiful children. Never in a million years did I think AFTER having five children not only would I be in the best shape of my life but that I would step on stage as a Fitness and Figure competitor! But, I am and I DID!!! All thanks to Roger Semsch and Debbie Portell!</div>
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<span style="font-family: arial, sans-serif;">In 2008 as I was training a client in the weight room at my gym. I noticed a lady walk in with incredible arms and I had to ask her what she was doing...I wanted that!! She said she was working with a Nutritionist named Roger. She gave me his number,I called the minute I got home and like they say,the rest is history. After meeting with him for several months and seeing and feeling wonderful results he suggested training with Debbie. To be honest I wasn't too sure about the idea. First of all I didn't live in St. Louis, I was living in O' Fallon Illinois and already was driving 45 minutes each way just to see Roger. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>And besides, I am a certified Personal Trainer, do I really need to hire a trainer? The answer....yes,yes and YES!!!!
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLV5NA242E66POuTyU3hEKFUh060VU8hNIlyGwBnMrCKmLo8ktulDSMHJpdApOHGYMGXG4nrgwP0t7U-yI08fDrj1RYl_JdiAY1YxF07emqBObLeIV9zvaoqXb7Xqfl8D1iNw5CprWWmwG/s1600/misti_060.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLV5NA242E66POuTyU3hEKFUh060VU8hNIlyGwBnMrCKmLo8ktulDSMHJpdApOHGYMGXG4nrgwP0t7U-yI08fDrj1RYl_JdiAY1YxF07emqBObLeIV9zvaoqXb7Xqfl8D1iNw5CprWWmwG/s320/misti_060.jpg" width="212" /></a>The first time I met with her I was amazed not only with her knowledge but the care and time she took to explain things with me. First session is what she calls an orientation. This is where she evaluates your posture and alignment. Looking for the areas I needed to improve on and explaining that to me. She then introduced me to the foam roller and stressed the importance of stretching. An area I seem to always be in too much of a hurry for.
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<span style="font-family: arial, sans-serif;">I began training with her once a week but after the first workout I wanted more and knew It would be well worth the drive twice a week. I continued training with her and Roger for almost two years until I recently moved to Arkansas. I am preparing for my third show in July and am still working with both of them. I come to visit and workout with Debbie every other month and Roger does phone consulting with me for my nutrition. I am indeed grateful for these two wonderful people in my life. I would not be where I am at today with my health if it wasn't for them.</span><br />
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<span style="font-size: large;"><span style="font-family: arial, sans-serif;"></span><span style="font-family: Georgia, 'Times New Roman', serif;"><i>They have taught me that it's a lifestyle. And have been by my side every step of the way. </i></span></span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>Eat Clean. Train Mean. Stay Lean.</i></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-462167252784476122012-06-07T11:47:00.000-07:002012-06-07T11:47:14.219-07:00Diana Pitts 2<br />
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<span class="hP" id=":7c" style="padding-right: 10px;">My first day throwin' the weights around at Powerhouse with Debbie</span></h1>
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<span style="text-align: -webkit-auto;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>I was excited to get in my first workout with Debbie.</i></span></span><span style="font-family: Verdana, sans-serif; font-size: 13px; text-align: -webkit-auto;"> </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 13px; text-align: -webkit-auto;">We started the workout with back stretches in the cage. (I already had foam rolling and my basic stretches incorporated in my morning routine at home.) She designed a high intensity workout incorporating super sets and circuit training. This certainly made the most of our time together. </span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUf2Ux5ThmWTLzOTwnTGpQhif4J5hfSftsO4svJ7Q8BHXY9Ee8wczWi1rQnPylxHY9r0MPu63HYb2DwJiu_6OFlPYMNEUw008GXzpc9EENySGeJ6KF1nEjBj1z_J4GJS307N2LpfrTlNkx/s1600/Diana+chin+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUf2Ux5ThmWTLzOTwnTGpQhif4J5hfSftsO4svJ7Q8BHXY9Ee8wczWi1rQnPylxHY9r0MPu63HYb2DwJiu_6OFlPYMNEUw008GXzpc9EENySGeJ6KF1nEjBj1z_J4GJS307N2LpfrTlNkx/s320/Diana+chin+up.jpg" width="212" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEich8-m4SEGuQHfnR2GbsLYskmBYdFi73TQl4L3PSn78TtnrZrtJwMNYOsdnEH5Pgt9BQV2o85yMdtQgWgbdXyYHD6s1NEJXJd4DkYizO_FmzRJYtmvNOZvlETD2t24_p1Z2cnkhU9qI3Ag/s1600/Diana+pull+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEich8-m4SEGuQHfnR2GbsLYskmBYdFi73TQl4L3PSn78TtnrZrtJwMNYOsdnEH5Pgt9BQV2o85yMdtQgWgbdXyYHD6s1NEJXJd4DkYizO_FmzRJYtmvNOZvlETD2t24_p1Z2cnkhU9qI3Ag/s320/Diana+pull+up.jpg" width="212" /></a></div>
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<span style="font-family: Verdana, sans-serif;">During my orientation, it was discovered that my rear delts were underdeveloped, so she focused on back, pairing back exercises with rear delt moves. Right off the bat, she challenged me with wide and narrow chin-ups. UGH, I hated these. I never did body-weight exercises and in fact, I avoided them. I just felt it was out of my reach literally (the bar was too high to reach) and figuratively (it was beyond what I was capable of). </span><br />
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<span style="font-family: Verdana, sans-serif;">She was kind though, she demonstrated the chin-up with an assistance band and modified the bar height by using the Smith Machine bar. Chin-ups were followed by a circuit of wide rope pull-downs, bent over cable rows and dumbbell high bent over rows. The second circuit was Hammer rows w/ a modified hand position, kneeling V-ups and single arm rows (working off the dumbbell rack). </span></div>
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<span style="font-size: large;"><span style="font-family: Georgia, 'Times New Roman', serif;"><i>As I performed each exercise, she monitored my alignment and posture to ensure proper firing of the intended muscle, at the same time minimizing my chances for injury.</i></span><span style="font-family: Verdana, sans-serif;"> </span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 13px;">My session wrapped up w/ a single exercise of Hammer high rows. After our session was complete, I completed my own ab workout and cardio (running 3 miles on the treadmill). </span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-27331302111191501822012-05-24T13:45:00.001-07:002012-05-25T06:06:35.705-07:00Jaclyn Mora<div class="separator" style="clear: both; text-align: center;">
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<span style="text-align: left;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>This is me in January, 2012 right before I started working with Debbie Portell and Roger Semsch at Powerhouse Gym.</i></span></span>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjumKcYK2_a0pHPoek-J8pTCtye4ObY1xDwUj0Ur1uYImtuOq3zRUfyVoZ4JgwSMLVBECfrz9dVyS3f_8yibfnIF4Ph0CPqzz4cIYZ0KYaxgGsfnQ12Mx3eWmFB-sfef-X2_Nib-dfIJCSp/s1600/jaclyn+Mora+before1+copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjumKcYK2_a0pHPoek-J8pTCtye4ObY1xDwUj0Ur1uYImtuOq3zRUfyVoZ4JgwSMLVBECfrz9dVyS3f_8yibfnIF4Ph0CPqzz4cIYZ0KYaxgGsfnQ12Mx3eWmFB-sfef-X2_Nib-dfIJCSp/s320/jaclyn+Mora+before1+copy.jpg" title="before" width="170" /></a>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz8HTCurGoqCEIt3n2-_E90Jba0P12lO8ecKK2mLYjR5NxaIuf4x1q3MZUPy0M0w2EKwQV_QXwG34AmCbk5QQAWNUn0BKZi5JG5RHl-GLWqKGdEF5XxoMFf5jTL2gHycHb5THqzQZKTa1z/s1600/jaclyn+Mora+before2+copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz8HTCurGoqCEIt3n2-_E90Jba0P12lO8ecKK2mLYjR5NxaIuf4x1q3MZUPy0M0w2EKwQV_QXwG34AmCbk5QQAWNUn0BKZi5JG5RHl-GLWqKGdEF5XxoMFf5jTL2gHycHb5THqzQZKTa1z/s320/jaclyn+Mora+before2+copy.jpg" title="before" width="157" /></a></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"> </span><span style="font-family: 'Trebuchet MS', sans-serif;">I am 5’3” and I weighed my all time high of 152 lbs. I have always been very active and competed in sports throughout my life, but I have always struggled with my nutrition. After graduating from college in May 2011, and starting a fulltime career, my health began to take a backseat to everything else. The further off track I got, the harder it was to motivate myself to live a healthy, active lifestyle. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i>After meeting with Debbie and Roger, I was excited to finally have a game plan for getting back into shape, and changing my overall health and fitness. </i></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3MbO9Q1MmLrevjQgp8EG36cGnaPoJCYOkRkRdJpVlC1-wj2HUxZTjif04vcBgJ4iwHxYZVRcpgRpKrZb6KUkwL2H0ujEpF9w3LcT0zZYNLrTlZImyeOwdtCVIVsYnGz-nd1fIyvWdbOBF/s1600/jaclyn+Mora3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3MbO9Q1MmLrevjQgp8EG36cGnaPoJCYOkRkRdJpVlC1-wj2HUxZTjif04vcBgJ4iwHxYZVRcpgRpKrZb6KUkwL2H0ujEpF9w3LcT0zZYNLrTlZImyeOwdtCVIVsYnGz-nd1fIyvWdbOBF/s200/jaclyn+Mora3.jpg" title="After" width="132" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFjJaXqHuFFxoIT2mLZ7ArtC7ifK5pCLu5hOe0jjjIi4mRZ6EHqVEcHRa3nJ2CiXpUUHOvDRKd2yUWg8rGkX8jaK128gXOULjYcxV7GRnKFtTy8rVKyYpEdsmdFq18JtLOdybbVPKIeJuI/s1600/jaclyn+Mora1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFjJaXqHuFFxoIT2mLZ7ArtC7ifK5pCLu5hOe0jjjIi4mRZ6EHqVEcHRa3nJ2CiXpUUHOvDRKd2yUWg8rGkX8jaK128gXOULjYcxV7GRnKFtTy8rVKyYpEdsmdFq18JtLOdybbVPKIeJuI/s200/jaclyn+Mora1.jpg" title="After" width="132" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEietPsOTNNVHRgDlR3-wn71a8T40oO4lxdQQgo5E0cjWAbQWKA-sm-h_zN8l-9KKPqCpL79d3r889-VNekHNQqutwUmsqV18kkPEqexpgQ85JJRmAphy1Y4gi01vigGkUL8BukK4ra7DKiz/s1600/jaclyn+Mora2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEietPsOTNNVHRgDlR3-wn71a8T40oO4lxdQQgo5E0cjWAbQWKA-sm-h_zN8l-9KKPqCpL79d3r889-VNekHNQqutwUmsqV18kkPEqexpgQ85JJRmAphy1Y4gi01vigGkUL8BukK4ra7DKiz/s200/jaclyn+Mora2.jpg" title="After" width="132" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif; text-align: left;">They showed me exactly how we would reach my goals together. Since starting, I have loved every minute of the process. Debbie has trained me how to correctly perform resistance training, and what exercises are best for my build. Debbie not only has taught me how to make my workouts more effective, she has also helped me with my negative thought patterns. </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Roger has taught me how to eat healthy and make this a life style, not just another diet. I have already lost 23 lbs since starting in January 2012, and I am still going. I am training for my first Figure Competition with Roger and Debbie right by my side every step of the way. They have helped my become both mentally and physically healthy. Roger and Debbie don’t just try and get you to look good, they want to help change you lifestyle and unhealthy habits. I am so thankful for all of their support and encouragement throughout this process. I can’t wait to see what comes next.</span><br />
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<i>-Jaclyn Phillips
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</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-33175111845836568702012-05-10T11:52:00.000-07:002012-05-10T19:12:53.144-07:00Sara Brown<div style="text-align: right;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikqmIGbqXKAHhUaOSnPNPaXko2d6tKrBsxSrud_WItWlB2Xf4PWKdqWTrACjGGpAHR6chzDxILbeqiO7ukg8x37uPNEhe-0fmCVxJO9FhBKzBpfkXUNJg-OFAubZ24AbG8kBR8FAoveRiJ/s1600/back+after.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikqmIGbqXKAHhUaOSnPNPaXko2d6tKrBsxSrud_WItWlB2Xf4PWKdqWTrACjGGpAHR6chzDxILbeqiO7ukg8x37uPNEhe-0fmCVxJO9FhBKzBpfkXUNJg-OFAubZ24AbG8kBR8FAoveRiJ/s320/back+after.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before</td></tr>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">I became
Debbie’s client when I started training to compete in figure at Gateway
Naturals in 2011. </span>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I was developing some muscle mass but I knew my upper body needed to increase in strength and
size. </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;"> </span><br />
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<i style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large; line-height: 115%;">Debbie pointed out my rounded
shoulder orientation...</i><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">and explained that my back muscles were lagging behind
progress in other areas of my body due to the fact that I didn’t have full
range of motion through my back exercises.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">Both my neck and traps were getting a better workout than my back. I could live with the discomfort of neck and
upper back soreness, but not seeing my back and shoulders grow was unacceptable
to me. I wanted to receive maximum benefit from my hard workouts. We worked
together to develop a plan to improve this not only for proper posing but for
muscular </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">development and my overall posture. </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;"><br /></span><br />
<div style="text-align: left;">
</div>
<div style="text-align: left;">
</div>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">We only had a few weeks before Gateway Naturals. </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">At the show, I received many compliments but
more than once the judges commented that my shoulders needed to be brought into
correct alignment and I needed to develop width in my back. Getting these comments from the judges was
influential in my decision to continue training with Debbie. </span><br />
<span style="line-height: 115%;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><i><span style="line-height: 115%;"> I </span><span style="line-height: 18px;">didn't</span><span style="line-height: 115%;"> want a single thing to slow my progress
in muscle growth.</span></i></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;"><br /></span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMJ7N6hAeDLoDqOOm9yNFKJcCTENIk51MNN6o784Vd3zWgR5RR6XZPCt5NYwr-hXeb7CrkfXvV8F4wCgZbR2jQumBNdf42yAMuU_9mnE6qbvDWjJpu9mjf2wkx4ZAklt63to_Dvl8uOMO/s1600/IMG_2012.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMJ7N6hAeDLoDqOOm9yNFKJcCTENIk51MNN6o784Vd3zWgR5RR6XZPCt5NYwr-hXeb7CrkfXvV8F4wCgZbR2jQumBNdf42yAMuU_9mnE6qbvDWjJpu9mjf2wkx4ZAklt63to_Dvl8uOMO/s320/IMG_2012.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After</td></tr>
</tbody></table>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">So I started to stretch out my chest and shoulders between
exercises, rotating with a stick and performing a doorway stretch. I also foam rolled my lats and mid to upper
back and did wall slides daily. As I continued doing this on a consistent
basis, my back muscles began to activate and grow. I could feel them contracting with the
movement and I could began to tell which muscles were working on each
exercise. My shoulders also became
stronger. This has been most evident on
overhead press. </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 115%;">It is a work in progress
and as I increase flexibility through my shoulders and chest, my upper body has
grown noticeably, neck tension has decreased, and I feel better overall.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4129958311769760424.post-78174054245777760762012-05-01T13:14:00.001-07:002012-05-01T13:28:39.540-07:00Diana Pitts<div class="separator" style="clear: both; text-align: center;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMrySQlIkOXqGL8iV7bN7WtkuzLVG972mPJ6TZ6N3DJiLAdT2nXwV8tKmw2u0YlhXBIwUx5sBasBzcrphJ-B1JAeNRyy3OE2ZF94wDrWath0k8dff2o_XpHcXUR95TmcGjeY7PtRZwE3k/s1600/1-14-12+back+pose.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMrySQlIkOXqGL8iV7bN7WtkuzLVG972mPJ6TZ6N3DJiLAdT2nXwV8tKmw2u0YlhXBIwUx5sBasBzcrphJ-B1JAeNRyy3OE2ZF94wDrWath0k8dff2o_XpHcXUR95TmcGjeY7PtRZwE3k/s320/1-14-12+back+pose.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before</td></tr>
</tbody></table>
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; line-height: 18px;">I first met Debbie in 2011 at a figure bodybuilding show that I competed in. I then attended a few other bodybuilding shows as a spectator and noticed that routinely Debbie’s girls were winning first place. At that time I was placing second and third in the shows I competed in and started to consider asking her for help. I was very proud of what I had accomplished training on my own over the last twenty years and wasn't sure a trainer would be able to help me. After some consideration I contacted Debbie and asked her if she would take me on as a client.</span><span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; line-height: 18px;"><br /></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; line-height: 18px;"><br /></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: Times, 'Times New Roman', serif; font-size: large; font-weight: normal;"><b>My first session with Debbie, we didn't even lift a pound. </b></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: Times, 'Times New Roman', serif; font-size: large; font-weight: normal;"></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; line-height: 18px;">She did what she called an “orientation”. She evaluated my posture, alignment and flexibility. She educated me on the areas I needed improvement on and why. She then showed me what my correct posture <b>should be</b> and how to correct it. She demonstrated foam rolling and stretching exercises and I was instructed to do these exercises daily.</span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="line-height: 18px;"><br /></span></span><br />
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge6ledT-gxzRAsME_ebNFS6ENqv283_ORiKf2QLae4iIXpw2eseYDwbIFo3eh8lFV6p81UvjCDYKvKYe7W-bswv1Nrd12Y_IRnnesX8ZDd86kzPTlr3hvx48lgYcnY63Wj3aCnsJfMrDI/s1600/4-20-12+back.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge6ledT-gxzRAsME_ebNFS6ENqv283_ORiKf2QLae4iIXpw2eseYDwbIFo3eh8lFV6p81UvjCDYKvKYe7W-bswv1Nrd12Y_IRnnesX8ZDd86kzPTlr3hvx48lgYcnY63Wj3aCnsJfMrDI/s320/4-20-12+back.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After</td></tr>
</tbody></table>
<span style="background-color: #141414; color: #f3f3f3; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I left that session a little perplexed. I wasn’t too sure about all this body alignment stuff. It seemed a little bogus to me if you really want to know the truth. A bit reluctant, I went ahead and followed the instructions given. Soon after our first couple of sessions, Debbie </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">and I started posing practice sessions (posing for figure bodybuilding competitions). I was really excited about the posing practice, because that was what I felt I needed so much help with.</span></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">A couple of weeks went by, my workout sessions with Debbie were great, but I was still struggling with my posing. I just couldn't seem to get my back pose the way it needed to be. I started to wonder if I was ever going to get it right. Debbie took pictures of me at every posing practice. I wasn't too excited about this, but I knew it was her way to show my progress.</span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br /></span><br />
<span style="color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span style="line-height: 18px;"></span></span>
<span style="color: #f3f3f3; font-family: Times, 'Times New Roman', serif; font-size: large;"><span style="line-height: 18px;"><b>Then, one day, it seemed to click, my back pose came in. I couldn't believe it.</b></span></span><br />
</br>
<span style="color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><span style="font-weight: normal;">I was so excited to see her progress pics and compare my beginning pics to the current ones. I could really tell the difference in the pictures. It was like all of a sudden everything she told me and made me do made perfect sense. Ever since then, I really started to value the importance of posture and alignment. I began looking at every day people differently. I </span></span><span style="color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; line-height: 18px;">started to notice the areas they needed improvement in their posture.</span>
<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; text-align: center;"><span style="color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></span><br />
<span style="background-color: #141414; color: #f3f3f3; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><span style="text-align: center;">Since my posture has been corrected my muscle presentation has improved greatly and </span>my posing is now spot on. Not only did my upper body improve, but my lower body as well. From the end of November to the middle of March, I improved enough to take first place figure masters over all at the St Louis NPC show. I then competed on April 20th in the NANBF pro qualifier show, taking Figure Masters and Figure open overall winning not one, but two IFPA pro cards.</span>
</div>Debbie Portellhttp://www.blogger.com/profile/13789632838579339473noreply@blogger.com0