Cuz I'm Happy...

Cue the Pharrell Williams song!

*actually please don't because that song grates on my nerves now - thanks local radio stations for overplaying it!

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Did y'all know that last Friday was International Day of Happiness? There was a Do Happy Today event on the plaza that is front of the library that I work at. The coordinator of the event asked for volunteers to help "sprinkle happiness" before and during the event. What is "sprinkling happiness"? It was as simple as this!

I have to be honest when I say there have been times in my life recently where I may not have been consciously taking the time to be happy, be present in the moment, be calm, etc. I have been on auto-pilot and that is not good!

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When I volunteered to do the sprinkling, I began looking at the Day of Happiness website and realized  I was doing some of the things mentioned in the picture above....I just need to do them more often! What about you? Which of the "Ten Keys to Happier Living" do you need to practice more often?

I am going to diligently work on having more moments like these.

Here's to being carefree - present - grateful - happy!

Mind Games...

I have always been hard on myself. I have, for the most part, felt like I was "average" when it came to certain things. One of these being competing.

I am making the following statement without a shred of cockiness (I am merely stating facts) - I have done very well during my last 3 years on stage. I have won my class twice, one overall win, and seven top five placings. However, I still feel like an underdog. Like I'm not quite at the level I need to be in order to be a contender. Like I'm average. Like I have more weaknesses versus strengths in terms of my physique.

In my "More Than A Month!?!?" post I mentioned that during this off-season, I am working on, not only my physical well-being, but my mental well-being as well. During one of my earlier text exchanges with the Boss Lady, she told me "A healthy mind leads the way". She and I have discussed on numerous occasions how I tend to let my negative, self-deprecating thoughts take over and cloud my vision. The Boss Lady explained to me that in order to be my best self, I had to start working on changing my mindset and clear my head of negative thoughts.


I decided that I wanted to read a book that could help me figure out why I tend to be so critical of myself. Why to I get in my own way when it comes to making goals and pursuing them.

I found this book while searching my library's catalog and at first I was going to pass on it because it was only available in audiobook format. Then I decided that I would check it out and I would listen to it to and from the gym. It turned out to be a great decision.

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One it helped me wake up and get ready for my workout. Two it helped me really think about what was going on in my life, the decisions I've made, the chances I have & haven't taken, etc. I now joke that I worship at the Church of Jen Sincero. She has really changed my life. This book is definitely librarian approved - read/listen to it if you can!!

Awhile back, Tom found this incredible video on youtube and played it for me. I instantly fell in love with it and told him I wanted to figure out a way to put it on my workout playlist. The man worked his magic and converted it, along with a couple of other videos, into mp3 files that I could add to my playlists.

And one of my all-time favorites:

 

One of the men that you hear speaking in the first two videos is Eric Thomas aka ET. The man is incredible. I feel like every time I listen to him, I can conquer the world. I downloaded his app and listen to him constantly.

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He really makes me want to do better - train harder - fight for more - aspire to be greater. His words breathe life into me every time I hear them.

I am learning how important it is to fill my heart and my mind with positive thoughts and people. While it may seem weird to others, this is what is working for me. This is what is helping me realize, like Jen says, that I am the only Tenecia there will ever be....and that I'm kind of a big deal. I get to perceive my reality so why would I choose to perceive myself as anything other than a super huge rock star of a person?

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Getting Things Done...

In my "Final Decision" post, I shared with you some of my last season shit show drama events. I let y'all know that while I had started prepping for a fall show, a decision was made to end my prep and focus on an off-season.

My bedazzled suit and 5 inch clear heels were packed away and my focus shifted from getting show lean to other things.

I am now about three months into "Operation Physique Overhaul" and I have to tell you, off-season is not as horrible & squishy as I thought it would be! :)

My off-season body....

From my coach's Facebook page

At the beginning of my off-season, my coach explained to me what some of my goals were going to be. Some of these goals were about physical improvements like adding width to my back, working on my glute & hamstring tie-in, building my chicken legs (my words...not her's! lol). Others were focused on working on my mindset and helping me stop comparing myself to others & recognize my potential/strengths.

How I felt after my first official workout with my coach -
whose idea was this?!?!

Checkin' on my booty gains.... #cakecakecakecake

Working on improving my physique has been fun, challenging, and at times brutal. I love the workouts that I'm receiving. I love that I can drive up to Phoenix to train in person with my coach (even though I'm pretty sure she's trying to make me throw up, cry, die, or all of the above...lol). The in person training is a great time for me to ask questions, have my form corrected, learn about my body and what things I should be looking for/feeling as I'm doing a particular exercise, and more.

Am I growing??? :)

At the start of all of this, my metabolism was a bit sluggish so my body was not responding to the work I was putting in. I will be honest when I say I was feeling frustration about things not happening the way I felt they should be or as quickly as I wanted to. I was told to be patient and give my body time to get itself back in order. I made a conscious decision to throw out my timetable, focus on working my plan day in & day out, and let my body do the rest. I am very happy to say that I have received very positive feedback from my coach about the progress I'm making (a compliment or two may have been given....score!) - #happymeathead

The Mister caught me taking a selfie :)
Check out my cool lifting belt that he made me for Christmas!!

What I looked like after my first 2 hour spin & battle ropes class!

My daily schedule hasn't changed just because I'm not in contest prep. Most days I wake up between 3:45 - 4:00am and will be in the car heading to the gym no later than 4:15am. I work out until about 6:00 am, head back, put my mom & wife hats, and then head to work. In addition to my weekly lifting & cardio sessions, I have started attending a Saturday morning spin class at my local YMCA! It's from 8:15 am - 10:15 am and we do battle ropes at the end of class! I know the instructor from the library and he had been challenging taunting encouraging me to attend his class for quite some time. When I was told I needed to start spinning, his class was the first one I thought of and now, I can't live without it!

This has been an incredibly interesting time for me - signing with a new coach, officially being in off-season, setting lofty goals for 2015, trying new things, etc. I am thankful that my body continues to put up with my rigorous training and that I have remained healthy & injury-free. I am excited about the journey I am on and what is to come.

2015 is going to be the year of badass - I just know it!

Any Plans?

Folks have been asking me if I'm going to compete in another show before the year ends and the answer to that question is "I don't know". That might sound ridiculous and kind of dumb to you when you read it but it's the truth!

Towards the end of last year, I began planning my 2014 "competition season". I had recently found out that there would be a new NPC show in Arizona (the NPC Dennis James Classic) so that show immediately went on my calendar. At the time, I was working with Randy from BYB Fitness and we discussed the possibility of me stepping on stage at Jr USA's in Charleston so that went on my calendar as well. I also wrote in USAs in July which, if I had to pick, was the one show I really really wanted to do! Plans were made....training schedules were put into place...

Then life happened.

Life happened and all my plans went to shit.

My old plan was no longer workable so I created a new plan. This new plan consisted of new show dates - the NPC Dennis James Classic and the NPC Terminator. The new plan consisted of shaking off my anger and hurt feelings and focusing on preparing myself for my first show of the year. The new plan consisted of me finding self-confidence and determination to prove that I could step on stage and be a force to be reckoned with.

The NPC Dennis James Classic came and went. I placed 3rd and given the road I had taken to get to the show, I was slightly disappointed but relieved that I had placed. Then I made a change to my new plan. I started working with a new coach and started considering the possibility of stepping on the national stage before the year ended. It would not be the national show my heart was set on but it would still be a national show.

Then life happened.

Life happened and the new plan went to shit.

I was confused. I was lost. I was angry. I was sad. I was angry. I was scared. But you know one thing I wasn't?

A quitter.

So, another new plan was put into place and right now I'm working that plan. That plan consists of a new training schedule, a new nutrition plan, and another competition way off in the distance. So when folks ask me if I'm doing another show before the end of the year and I tell them "I don't know", I'm not being secretive or coy or a jerk. At this point, I really don't know.

What I know is that when it's time, I'll be ready...bedazzled suit, stripper heels, and all!.

Week At A Glance!

I'm pretty sure at this point everyone in the city of Tucson, possibly the world, knows that I'm prepping for the NPC Dennis James Classic on May 31. If you didn't know, ya do now! Bamo! (as Tom would say..lol)

I have gotten some questions about what my training looks like now that I'm getting ready for a competition and the truth is, it looks pretty much the same way it did during my "improvement season". The only real difference is I am not lifting as heavy now as I was a couple of months ago.

Here's my training week at a glance: 

SUNDAY aka Leg Day!

20 minutes - StarMill - Thigh Toner program, level 6

Box jumps

10 (5 sets)

supersetted with

plie squats (using a dumbbell)

55 x 8 (5 sets)

Leg press

90/90 x 15 (2 sets )    180/180 x 12 (2 sets)

Barbell split squat 

*this variation is a bit different than the one I did*

115 x 8 (4 sets)

Leg extension

65 x 10 (5 sets)

supersetted with

Squats (using the Smith machine)

35/35 x 8 (5 sets)

MONDAY aka I Wanna Be Like Dwight Day!

I think I see shoulders!! 

Front raises (using plates)

45 x 10 (5 sets)

supersetted with

Pushups

10 (5 sets)

Sky Pulls (using kettlebells)

26.4 x 10 (6 sets)

Seated lateral raises

20/20 x 10 (6 sets)

supersetted with

Upright row

20 x 8  25 x 8   30 x 8   35 x 8   40 x 6   40 x 5

Clean and press

35 x 8   40 x 8   45 x 8  50 x 6  50 x 5

TUESDAY aka Quest to Be 
Jimmy's #FairyQuadMother Day!

30 minutes - Treadmill - sprints - jog at 5.5 for 45 seconds, sprint at 9.0 for 30 seconds

TRX Reverse Lunge

12 per side  (8 sets)

Leg extension

70 x 15  (5 sets)

supersetted with

Leg curl

65 x 15 (5 sets)

Single leg press

90/90 x 8 per side (6 sets)

Smith Machine reverse lunge kick ups

35/35 x 8 per side (5 sets)

THURSDAY aka Operation Build-a-Back Day!

I need a Ninja Turtle back!

Seated row (wide grip)

105 x 12 (2 sets)   120 x 12  (2 sets)  135 x 10 (2 sets)

Humansport lat pulldown

14 x 10  16 x 10  18 x 10  20 x 10  22 x 10  24 x 8 (2 sets)

Kneeling lat pulldown

80 x 12 (2 sets)  90 x 12 (2 sets)  100 x 12 (2 sets)  110 x 10  110 x 7

Bent over row

95 x 8 (3 sets)  135 x 8 (3 sets)  155 x 5 (2 sets)

supersetted with

Deadlifts

95 x 8 (2 sets)  135 x 8 (2 sets)  155 x 5 (2 sets)

Friday and Saturday are typically rest days for me. But there have been weeks when I have switched my first rest day earlier in the week, say on Wednesday, and kept Saturday as the second. It really depends on what I have going on and how the body is feeling.

Tomorrow marks 7 weeks out and I know there are some diet and possible training changes up ahead. I'm still taking those baby steps towards the finish line...

Slightly Obsessed

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I have been focusing on Operation Build-A-Back for almost 2 years now. To say that I'm determined to build a "Ninja Turtle back" is an understatement. I will admit that the word "obsessed" might be a suitable description. I want to turn about, hit my back pose and have people proclaims "dddaaayyyyuuuummm!!!"

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I stare at pictures of the pros like Candice Lewis, Candice Keene, and Erin Stern and pray fervently to the Figure Gods that one day, when I grow up, I can have a back that is almost as good as theirs. The Figure Gods don't always answer prayers as quickly as I would like, so I'm forced to actually put in work at the gym while I'm waiting (see my This Is How We Do It!, When You Put In the Work, and Light 'Em Up posts).

This "off-season" aka improvement season was a great time for me to really focus on getting in quality back workouts. I tried some new things (for example, using the TRX and HumanSport machines at my gym Desert Sports and Fitness), "mastered" some of the tried & true exercises, and really did my best to stay consistent.

I'm not always sure if I'm making any progress and that's why I love that Tom is so insistent on progress pictures. While I moan & complain about taking them, they really do come in handy....especially at times like this. When I asked if I had made any progress in the last few months, Tom showed me the two pictures below.

The changes are small...but they're there and that makes me happy!! I'm not prep lean in the second picture but I can definitely tell that I've added some muscle and maybe even added some width...could be wishful thinking but hey...whatever :)

I've been asked what a typical week of training looks like for me so I'll be sharing that with you guys later in the week! If you have questions, please feel free to leave them in the comments section or email me!

Thanks for stopping and let's conquer the week ahead!

Flashing Back...

This was the first time I stepped on stage, now almost four years ago (eeekkk!!). I was so scared but so excited about the fact that I had finally stopped talking about competing and actually did it. Genie aka The Boss and Tom had guided me through a difficult prep and while I really wasn't "show ready", I stepped on stage and quarter-turned my heart out.

The results of my first show were brutal! I placed....wait for it....dead last. That's right. I was last and it broke my heart. I remember walking out at the end of the night and the girl who won my show asked me if she would see me at the next show. I told her that I doubted it and that I wasn't sure competing was right for me.

Fast forward to July of 2013....

This is the Tenecia that stepped on stage and ultimately walked away with her first figure class win. A lot changed in the time that both of the pictures were taken.

I worked on refining my look, stepping on stage looking more polished. I worked on posing (which is still a weak area for me) and how to best present myself to the judges. Better suits, better hair (I'm unbeweavable!), better tanner...you get the idea. Funny how I swore figure competitions weren't for me and yet here we are, 3 plus years and 10 shows later and I'm still.

Yes, I have gotten better over time but I know there's still more work to do. I'm excited, nervous, confident, scared, restless, and a whole lot of other things.

What will this year's competition season have in store for me??

February Promises

I'm not sure if any of you follow Nicole Wilkins on Facebook or Instagram but a few days ago she posted the picture below:

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Official Facebook page of Nicole Wilkins

It got me thinking about the things I would like to do more of, start doing, stop doing, you get the idea...in the month of February. While it's the shortest month of the year, I still want to make it a productive one. So, here are my February promises!

I will make more time for laughing, relaxing, and being 

present in the moment, especially with The Princess!!

I will continue experimenting with my hair and

loving it in its natural state.

I will go on a sushi date with my mister at least twice this month

and I won't even make him pay :)

I promise to have more fun with my nephew, Action Jaxon. 

The cutie needs to see his Aunt T more than once a week! 

I promise to continue to stand firm in what I know is true.

I will not take less than I deserve. 

I will not allow people to run over me.

I will not be treated like I'm not a priority.

I will stop rushing and will slow down long

enough to enjoy the sunset.

And my last promise of the month....

I will take a damn selfie whenever I feel the need,

no matter how much I'm teased about it :)

New Release Tuesday: Posing Edition

I don't want to say that I hate posing. Hate is such a strong word. How 'bout I say that I strongly dislike posing?

I feel awkward anytime I'm posing. I feel like I'm sticking my boobs in people's faces. I feel like I make weird faces. I feel like I'm shaking in each pose. I feel like I can't transition from one pose to another without looking down at my feet. Bottom line, I feel like a hot mess!

I've decided that I'm going to start practicing my posing with music. Most shows have music playing during finals so I figure if I can feel somewhat comfortable posing with music playing in the background now, I should do okay on show day.

I wanted a song that would make me strut a little bit. Give me a boost of self-confidence. Something that would help me present my physique in the best way possible while conveying the message that I deserve that top stop.

I found the perfect song! I would be a liar if I said I haven't been walking around singing "I'm feeling myself...cuz I'm gon' get it all"...I might just need to make this my theme song for 2014. :)

*I should warn you that if you're not a fan of profanity, you might want to skip this one.*

Sh!t Happens....

There have been so many times over the past few weeks where I've wanted to come in here and update you on what's going on but I can't seem to find the time. Scratch that, I couldn't seem to MAKE the time to do it. So, the Worst Blogger of November award goes to me! #bloggerfail  I apologize and will be making more of a conscious effort to schedule time to keep this thing alive, breathing, and exciting! :)

Let's start with some fun stuff that isn't workout-training-improvement season related, shall we??

Guess who is such a big boy now?!?! That's right, my nephew Jaxon turned one a couple of weeks ago! Oh my goodness, y'all. That was a fast year. He is standing up on his own, trying to talk, and Uncle Tommy taught him how to climb up stairs...lol...watch out!

Aunt T & Uncle Tommy - grown monsters :)

She's such a goober!

My sister calls him a "drool monster" so his birthday party was monster-themed and it was a lot of fun as you can tell by looking at the pictures :)

A couple of months ago, I met a female member of the my gym (shout out to Desert Sports & Fitness, the best gyms in T-town!) who was prepping for her first fitness competition. Her name is Savannah and I am envious of her abs! Anyway, she and I met a few times to work on posing and stuff. It's nice to have someone to talk to (in person) about competing, prep, hunger pains, and all that good stuff :)

I was able to go to Phoenix and watch the finals of the NPC Western Regionals in Phoenix. Funny story, this was the first time, in three years, that I was at a show as a spectator not a competitor. (#kindastrange) Savannah looked ridiculously amazing & she won her class! It was so fun to cheer her on and I'm really excited to follow her journey next competition season!

While we were in Phoenix, I took Tom to see the BYB Fitness studio. He hasn't had a chance to meet Randy in person yet or watch one of our training sessions (I'm trying to keep this from happening as long as possible! just kidding...sort of...lol) but I wanted him to see my new "home away from home".

Training wise, last month was quite the busy month! In an effort to tighten dat ass improve my weaker areas, I have been hitting the track for sprints a couple times a week. Sprints, to me, are a lot of fun and if it might help me get a booty like Carmelita Jeter....well...count me in!

I posted this pic on my Instagram...sometimes the workout sucks...

I made the trip to Phoenix to train with El Jefe a couple of times and let me tell you, I'm going through an adjustment period! There are many times during our training sessions that I feel weak and honestly, I just want to throw up my hands and walk away. It's not because El Jefe is a mean, evil coach who is trying to break me. It's because, as he has said, I've been working out not training. These are two completely different things and this is, at times, a hard lesson for me to learn. My job is to continue training on my own, hit the track a couple of times a week, and try not to break down & cry when he and I train together. I'm doing well on a couple of those and not so well on the other ;)

Lots of changes have been taking place, not only physically but mentally as well. He said the first month would be bumpy and he wasn't lying but you know what, good things things come to those who bust their ass and work for them!

Victory loves preparation