Thinking About Competing? Make Sure You Hire The Right Coach

I have been in this business for 10 going on 11 years now and I have seen some very comical and shady things done by other so called local "Competition Prep Coaches". There are a lot of people nowadays that will straight up lie to you and say they competed, placed, trained a winner or even they won a show.

First: Look For Proof, A Portfolio Of Past Clients And Proper Certifications

 If the person you are considering to be your coach competed then, there will be records online with their pictures and placement. Every bodybuilding organization, especially NPC, will have pictures of the top 5 placements of each classes, the overalls and then the winners. Whoever didn't get top 5 will be detailed in there records online with a picture on stage and their placement up the number 16 (16 will repeat if it's a huge show). If that person did place top 5 or won, they would have proof with pictures, trophies, medals and recognition from the federation they compete in.

My First Pro Card in WNBF Pro Fit Body Category

If they do not compete, but trained Pro bodybuilding coaches (Like myself)  there will be evidence of that training experience with the client within a portfolio of clients who have placed and competed. Never believe someone that can not show you definitive proof when picking a coach and/or a personal trainer.

Second: If Someone Trained With Pro Bodybuilding Coach Does Not Mean They Know How To Coach You

I have had trainers tell their clients that they can make them look like me! Like a Pro bodybuilder and they have never trained anyone for a show!? If someone tells you this, then you need to ask for proof. Every REAL trainer/coach WILL have a detailed portfolio of their past clientele successes.

I have had several ex-clients think that since they trained with me for a short period of time (that all of a sudden) they are competition prep coaches. One of the MOST RIDICULOUS ONES only used my boot camp program for ONE MONTH and started to give posing classes, selling diets and workouts. All these women in the video being taught how to pose wrong. That means if they go on stage posing wrong they can get points taken off for not posing properly for their body type. Or you can be disqualified for making poses look TOO SEXUAL in certain federations.

The other trained with me for 6 months and at a DRUG-TESTED SHOW, she got busted by the lie detector. She ADMITTED TO THE OFFICIALS OF NFF THAT SHE HAD TAKEN LASIX she got from her family's pharmacy she works at as a pharmaceutical technician. To save face, she decided come back to the RGV and lie that I gave her the drugs she got at her cousin's pharmacy. Yes, just let that sink in. I’m so sure that I went into her family’s pharmacy and knew more about what to take than a PHARMACEUTICAL TECHNICIAN! The last show she still didn't place top 5 and lied that she and her now husband placed at the biggest NPC show of the year. Neither one of them placed top 10 either. So, why would you go to invest money in people to coach you and they have never placed or won a show, never had a client to place or win, are not certified or clinical nutritionist, don't know how to design and pose a body correctly. That doesn't sound very smart and you will more than likely waste you money on bad coaching.

The problem is that competition prep coaching is not just something learned in 1 month, 6 months or a year. Especially, when they weren't the one who configured the meal plans and supplements, development of the workouts specific for their body type, and posing that hides the weaknesses and shows the strengths. These people have never placed or won on their own or helped a client to place or win so how would they know what the judges are looking? I might sound like a hater to many, but these people have never done any type of research beyond what worked for them or that they got through a proffessional coach who specialized it specifically for them. So why would that work for you? Every ones prep is different every time they get ready for show.

Even when a diet plan worked at the beginning for a competition prep it will not work the same the next time over. Want to know why? When you start out prepping for contest there are measurements taken of body parts, muscle, body fat, and water. Once you lose weight or gain weight you will not be the same percentages each time. So your macros will be different each time. Thus, your meal plans
 will also be different. Using the same diets will not work because your composition is different than it was when you began preparing for your first show. Those diets were configured that way since the person’s muscular development was not a dense as it will be the second or third time around. So more than likely you will lose muscle and pack on fat.

Muscle maturity is also very important when being judged on stage. It depends on how well your body was developed beforehand or even if it was developed enough. Developing a body naturally takes twice as long than developing a body with illegal performance drugs. If you do not have the v-taper, small waist, full muscle bellies, separation of the muscle (depending on which category) and symmetry you will not place high in a big show. A REAL COACH WOULD NEVER PUT A NEWBIE IN A HUGE SHOW BECAUSE THEY ARE NOT READY PHYSICALLY AND MENTALLY TO GO AGAISNT SEASONED VETERANS. If it is the choice of the client to do a big show, then you have to give them what they pay for. You have a better chance getting you feet wet in a smaller show. If your muscle is already mature then how about is your body's symmetry? If any part of your body over powers another then you won't do well against people who are balanced from top to bottom and side to side. So, then you would have to figure out how to make a body symmetrical. Does you coach know how to do that? It takes certain exercises, reps and sets to bring parts out and in to design a body for show.

2016 WNBF World Championships in Los Angeles
4th Place Top 5 Pro Fit Body Category

 I started out back in 2011 with the INBF (International Natural Bodybuilding Federation). Before I competed, I did plenty of research because I didn't want to do anything that would destroy my body. I had just got away from substance abuse and didn't want to jump right into taking things that would be the death of me. I used my own diet program, my own weight training and cardio regiment, and my own posing. I ask a few people I knew here in the RGV for tips (one was even an IFBB Pro Figure) with posing and none of them wanted to help. The IFBB Pro had to audacity to tell me she didn't know how to pose!? So, without the help of anyone  and the first time getting on the stage, I placed 3rd at the Alamo Showdown in San Antonio, Tx. I didn't start coaching until I had already competed for 3 years and was approached by my first bikini competitor client, Priscilla. I did 4 months of
research to understand the difference in training a bikini competitor versus a figure. I was very honest with her and told her I didn't know (at the time) how to pose for bikini, but I could help her with everything else (dieting, training, and cardio). I trained her for 4 months and she ended up doing very well. Priscilla placed 3rd top 5 in Dallas, Texas at the 2012 Musclemania Texas and I placed 4th!

2011 INBF Alamo Showdown

3rd Place Top 5 

2012 Musclemania Lonestar

2012 Musclemania Lonestar

Priscilla Gonzalez

3rd Place Top 5 Bikini Tall Category

As I grew more interested in gaining my pro card, I knew that I had to bring what the judges wanted. I checked with who I could to get my critiques. I invested a lot of time and money in San Antonio and Austin learning how to pose. After 5 years of competing and finding the right federation for me (drug and politics free), consistently bringing a better package each year, and working on perfecting my poses I finally received my 1st Pro Card in Fit Body (Female Physique) at the 2014 INBF/ WNBF Texas State Naturals in Austin, Tx. ! I earned my 2nd Pro Card in Figure in New York City at the INBF/WNBF Naturalmania Pro Universe.

2015 INBF Naturalmania

2nd Pro Card in Figure Category

Last: Learn How To Be Patient!

Most people have it in their head that they are the best on stage. I thank God that I never thought this way and worked on my Physique to bring a better package each year. Now that I am in the Pro level, the look the judges want is different than what it took to get my 2 Pro cards. My first WNBF World Championships in 2015, I didn’t place and got 6th. I was very upset and felt that I should’ve been at least 5th, but I needed to work on my conditioning, my lower back, flutes and shred out my quads. As I have worked on my physique I have placed higher and looked better. That is one of the main things that is wrong with a lot of amateurs. They think they will win right away and do not realize there are seasoned veterans they are competing against. You have to bring the TOTAL PACKAGE to win. You can't expect to come to your 1st, 2nd or even 3rd show and expect a PRO CARD. It took me 5 years to get my first one because I need to bring what the judges want! NOT WHAT I WANTED!! 

I have had some competitors come and go for this reason. They didn't realize they have to be seasoned to move up in the categories. A lot of them, of course, thought it was my training and decided to go with someone else. Which is their choice, but those coaches somewhat or totally ruined there bodies. So make sure when you move on to someone else they know what they are talking about even though they might have 20 YEARS EXPERIENCE! Below is one of my ex clients that made the mistake of going with a person like that and he ruined her body. I have seen this happen over and over again. Sometimes, you should think: IF IT AIN'T BROKE WHY FIX IT. 

Single Leg Barbell Curls

Single-Leg Barbell Curls

A balance variation of the regular barbell curl that not only focuses on building your biceps, but also your core, balance and leg. Start off with a lighter weight than you are used to with the regular barbell curl. Trust me you will understand executing this exercise on one leg will make it harder. Pick which leg you are going to begin with. I usually begin with my right and next set repeat on my left leg to even out the work on both sides. Tighten up you core and lift one leg behind you. Lift the barbell up towards your chest and in front of your shoulders by squeezing you biceps. Do not rest the barbell on your chest. You want to feel the full rep all the way up and slowly bring it back down in front of your thigh. This exercise does not allow you to swing the weights. It also works well with 10 - 15 reps depending on what your muscular goals are. 

Single Arm and Leg Dumbbell Squat, Curl and Press

A different variation of the standard exercise. Executing unstable exercises forces you to use your core thus will burn more calories. This is a total body exercise. Make sure to keep your core tight as you squat, curl and press. This exercise can be done with 10 - 15 reps on each side.

Transformation Tuesday

When new people first meet me, they always think that I have been fit since I was young. However, I had struggled with weight every since I was around 12 years old. After going through being molested by my step father, which was the father of my younger brother and sister, I began to gorge so that no one would look at me in a sexual way. Later, I was then picked at for being overweight, wearing glasses and being too smart. This led to me developing an eating disorder. I became bulimic at the of 12 years old.

As I got older, my life didn't get better. I suffered from drug abuse and alcoholism. I became a teen mom at 19 years old. I never got too big because I was still bulimic.

Once, I met my ex-husband I gained more weight. I got to about 165 lbs. in weight. 

I was tired of not being happy with my weight, feeling tired and not fitting my clothes properly. So, I decided I was going to make a change.

Byt 2009, I ended up losing about 45 lbs. in 4 months from simply eating clean, lifting weights and doing cardio. Became a Zumba instructor and a NASM personal trainer and worked for commercial gyms for 6 years. Tired of the politics of the industry, I opened up my own fitness studio called Fit Science LLC in 2011.

In 2011, I also competed in my first bodybuilding show and I placed 3rd top 5 in the INBF Alamo Showdown in San Antonio.

I jumped around from federation to federation and ended up an NPC nationally qualified figure competitor. However, i discovered that the NPC wasn't meant for me and decided to go back into the natural bodybuilding world.

I ended up getting my Pro Card in Fit Body in 2014 at the INBF Texas State Naturals. 

Later in 2015, I received my second Pro card in Figure in INBF Pro Universe.

Competed in my first WNBF World Championships in Atlantic City, New Jersey. I didn't place in the top 5. I got 6th place, but it was a learning experience. I knew that I needed to work on my physique in order to get in the top 5 line up.

2016 I went back to NYC and placed 3rd top 5 in the WNBF Pro Universe to qualify for the WNBF World Champions again.

Listening to the critiques I got from the past Pro shows, I was able to bring a better package and placed 4th top 5 in the Pro Fit Body category at the 2016 WNBF World Champions in Los Angeles.

Now, I am currently getting ready for the 2017 WNBF World Championships in Boston. God willing I will be able to place higher. If not, I still love the progress I have made naturally through my bodybuilding career. The more I compete, the more I learn to help my clients reach their goals!

Rope Drill with Stability Ball

As a fitness phenom in the RGV, regular workouts become pretty easy for me and I feel that I don't get the same benefits unless I add a variation. Hence, I decided since I'm pretty good at balancing on a stability ball so why not try it with a battle rope drill.

During the exercise, you have to keep your core tight and your mind focused while moving the ropes. You quads and glute will burn like you have never felt before. Just make sure you can first master balancing on a ball for at least a minute or more. This exercise is dangerous and you can injure yourself if you are not careful. 

Benefits of using a stability ball

• Improves stability and balance by constantly engage the core abdominal muscles. 
• Participating in exercises that constantly engage your core muscles helps your waist shrink.
• Stronger abdominal muscles protect the lower back for more extensive weight training and promote better posture.
• The stability ball can be used to lift weights and other forms or resistance training.

Benefits of Battle Rope Training

• A great cardiovascular workout for the upper body.
• Also engages the muscles in your abdominals, back, and glutes.
• Can incorporate movements such as jumps, lunges, squats or balance exercises like above.
• Start off executing a regular rope drill with 30 sec. Then, progress up to 45 sec and 1 min. 

Hanging Scissors

The primary muscles being worked out are your hip flexors and the transverse abdominis, which are the deepest muscle in the stomach. Hip flexors work to lift and hold your legs up. The transverse abdominis helps in maintaining your posture, balance and stability. It also helps the abdominal wall inward with the help of the rectus abdominis and obliques. Because our transverse abdominis is being used daily in so many movements, it is imperative to strengthen the muscle through exercise. This can be done on the floor if you don't have gym access or a park close by. Remember to always stretch after your workout because if you haven't workout a certain muscle you can be really sore or get cramps. There are so many hanging ab exercises I love to switch it up.

Ladder Drills

Agility is your ability to change positions quickly, using quick, controlled movements. For those that hate cardio machines, this is a fun, fast-paced and constantly changing exercise. This helps improve your functional movements, which you use on a daily basis. It improves the rate your muscle contracts, which as you get older it decreases. It will improve your balance and your balance in motion for when you need to react quickly. You can do this at home and if you don't have a ladder you can create one yourself. Use chalk, rope, spray paint or even rocks to lay out your path (just be careful). By the time you know it you will be sprinting through these drills like you are a professional football player.