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Fit Girl vs. Fat Girl: The Journey to Reach My Fitness Goals

http://www.onefitdoc.blogspot.com/

Ali Mayer

What brought me to Debbie Portell?
Inspiration, Curiosity, and Determination.

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!" 

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.

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.

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...

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.
Well, he had just the right answer; just seven words. One sentence. 

"I have the PERFECT lady for you."

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. 

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. 

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.

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. 

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." 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- Team Powerhouse. 

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.

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. 

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.

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. 

THANK YOU AND THERE WILL BE MORE TO COME IN 2013!!!!!

Amber McCourtney 11

"Is this what you plan on doing for the rest if your life!?!?" 

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.

    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. 

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. I sometimes loose battles with cravings and sometimes I make poor choices. I'm human. 

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!

Amber McCourtney 10

Shew! I made it, 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.

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!
Happy training!
-Amber McCourtney

Lori Anderson

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 help 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. I could see that they all genuinely supported one another and there was a great sense of camaraderie.

 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.

After the Minnesota show, we got down to business – Powerhouse style.

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. 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. Truly, we all had a blast that day.

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. The result was that I took first in that show – my first pro victory! There is no way that could have happened without Debbie, Roger and my Powerhouse family.

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!

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!

Lori Anderson, IFPA Pro Figure Competitor

Erin Dixon

PowerHouse Athlete:

A blog dedicated to bodybuilders & competitors - See their stories & transformations 

 “Alright Erin, It's time to pump!  

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!  

So this is what everyone meant by the adrenaline going through your body for the first time on stage, haha! 

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. 

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 TEAM POWERHOUSE, this awesome team of girls who all compete as well.  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.  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.  You have to fix posture/muscle imbalances in order to train hard and get the most out of you workouts.  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! 

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. 

~Everything happens for a reason~

Dawn Miller Moncey

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.   

I wanted to change my life, but couldn't get myself to take that step.

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.

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 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.

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.

As I say after every training session, Thank You Debbie.

Amber McCourtney 9

week /wēk/
Noun
1. A period of seven days.
2. The last seven days of a life changing 16 week roller coaster..

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.

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.

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.

week /wēk/
Synonyms: sennight - hebdomad

Amber McCourtney 8

Meat, Eggs, and Mountain-Climbers!

     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.

   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.

    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.

    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!

Lifted shoulders then...
                                         Round one: 3X

*Walk down hill and run up w/ 30lb barbell 5x
*100 jump ropes
*25 overhead lunges down hill / 25 up hill.
*100 jump ropes

Round 2: 3X

*Medicine ball bounce
*V sit holds
*Incline pushup
*mountain climbers
*plank
*10lb dumbell rear delt plank thingys

Amber McCourtney 7

SIX WEEKS!

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. I'm more and more certain every week that the biggest challenge is your mind. It's the make or break factor. 

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! 

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! :)

Amber McCourtney 6

I often hear people say 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.

TOO TIRED:

                Diet:

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! You and your body are better without it. I promise you’ll feel better.

                Journal:

 Try a food log to make sure you are holding yourself accountable.

                Sleep:

 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?

TIME MANAGEMENT:

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.

                Time Log:

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.

                Get organized:

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.

                Bulk up:

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! :)

ENTHUSIASM:

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.

                Get inspired:

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.

                Set Goals:

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.

                Stay Positive:

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!

LIVE, LOVE, AND TRAIN YOUR ASS OFF!

Amber McCourtney

Diana Pitts 5

My show Experiences with Team Powerhouse

My First Show

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 

I was pretty much there by myself. 

 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. 

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. 

My first stage experience was terrifying.  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. 

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. 

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. 

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.  
As I stepped off stage, I started to have an overwhelming feeling of accomplishment.  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. 

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.

Joining Team Powerhouse

I joined Team Powerhouse in the fall of 2011.  I competed in three shows so far this year (2012).  Having the support of a dedicated trainer and team members sure makes all the difference.  Teammates have attended all the shows that I have competed in this year, even one that was out of town in Liberty, Missouri.  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. 

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.  

Amber McCourtney 5

Veggies Please! 

Never would I have thought 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. Deb was right. 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.

Over the last week 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.

In the weight room 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… INSTANT SMILE!  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!

Happy training!

Amber McCourtney 4

"LEAN"

I was on the treadmill today 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.

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.

 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 “lean”. Isn’t that what every workout DVD, diet pill, fad diet, home gym, “health food”, miracle method, promotes??

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.

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 “This is me. This is who I am.” 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??

Diana Pitts 4

Team Powerhouse

After entering a couple of figure competitions and receiving judges comments,

 I was aware of areas I needed to improve on to better my chances for success at the next show.  

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. 

In 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. 

Posing Class

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.  

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

performance.  It's very rewarding to see the more 

experienced competitors mentor the first time competitors.  

I wish I had the opportunity to have a team like this for support when I was first starting out.  

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. 

Amber McCourtney 3

Gruel and Drool

So, remember that "process" I was talking about? 

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.

I got to be a helper for one of the more experienced girls on the team Brooke. 

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. But every girl is so understanding, respectful, gracious.. I can only conclude that humble is the word that fits them best. It makes me proud to wear that tank top. 

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! There is no doubt in my mind that these ladies have what it takes.

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. AND BOY CAN I TELL THE DIFFERENCE. 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!!

Amber McCourtney 2

TRUST THE PROCESS:

 WHAT A WEEK!!  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!

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.  

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.

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.. 

That mental "click" is a fabulous feeling! 

On the diet end of things 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. 

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. 

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'll tell you more about the 2012 NANBF St. Louis Natural Bodybuilding Classic in the next blog. 

IT WAS AWESOME!

Check out the videos of our session on Debbie's Facebook!