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03/11/2015

2015 is Off to a GREAT Start!!!

 2015  is off to a great start. We kicked off the year this past weekend with our SuperCamp. Canadian Nutrition Coach, Nathan Harewood started the weekend with lectures on Basic Nutrition, he was then joined by hormone expert Dr. Lester Lee for a in depth lecture on hormones and the way they effect your general health including weight loss. Then we got down and dirty with lectures on Fake Foods and Fake Sugars; and the truth about the internet. In addition to the 6 amazing lectures that were offered, we also taught them 6 great workouts; including World Famous Stunt Man Nick McKinnlis's Beyond Strong Program and Rudy Mattia's Warrior 360 Vinyasa Flow Yoga....




04/29/2012

Day 14 - 39 days to 39

Todays 39 days to 39 is day 14, MMA grappling with Crystal Tracy

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes MMA grappling drills

From side mount....
Leg Lock...
Keylock...
Armbar...
Full Guard...
Guard...
Half Guard...
Underhooks...

This was really fun....grappling is actually completely counter intuitive. Everything you want to do instinctively is actually your weakness and used against you. This is a physical game of chess.

Nutrition & Supplements: Today was day 2 of my 4 day nutrition rotation, Low Calorie day with 4 meals.

I am eliminating protein powder and going to whole foods only as of today. My body tends to be more metabolic on a whole food diet. So it is time.

Meal 1 - 5 Egg Whites, 1/2 cup Butternut Squash, 3/4 cup blueberries
S: Nutek Natures Greens and EFA's

Meal 2 - 5 oz lean ground beef, 1 can of low sodium green beans

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 5 oz of sway (white fish), 1 cup broccoli
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz canned tuna, 1 can low sodium green beans, 2 tbsp coconut oil
S: Nutek Natures EFA's

I did snack on a handful of almonds and macadamia nuts here and there today, so I eliminated the second serving of butternut squash that I was supposed to eat with meal 3.


04/27/2012

Day 13 - 39 days to 39

Todays 39 days to 39 is day 13, with Mike Michels of M2Live Fit in Santa Monica CA

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes functional/athletic training.

Combination 1:
Lateral Shuffle/Cross Walks - spanning 40 feet
4 sets
Easy Jog - recovery

Combination 2:
with bands at ankles and knees
20 squats pushing out on the band
20 jumping jacks
20 lateral shuffles
4 sets
Easy Jog - recovery

Combination 3:
Ladder Drill - boxer shuffle left, boxer shuffle right, hop scotch down, hop scotch back
Jog to ropes
Rope Drill - beat the drums, circle out, circle in, jump squats with waves, lunge right waves, lunge left waves, jump lunges with waves
Jog to cones
Walking lunges with 12 lb medicine ball shoulder press
4 sets
Easy Jog - recovery

Combination 4:
Run to cone 1, run back, Run to cone 2, run back
20 Jump Squats, butt touches medicine ball
Lunges with band retractions
4 sets
Easy Jog - recovery

Combination 5:
Plank Series - forearm plank, lateral plank right, lateral plank left, alternating lateral plank rotations, lateral plank hip dips left, lateral plank hip dips right, forearm plank, lateral plank right 20 leg lifts, lateral plank left 20 leg lifts.

I had my ass completely handed to me which was great, but what was better is that this workout took place on the bluffs overlooking the ocean of Santa Monica beach and it was a completely beautiful day.

Nutrition & Supplements: Today was day 1 of my 4 day nutrition rotation, Low Calorie day with 4 meals.

Meal 1 - 5 Egg Whites, 1/2 cup Butternut Squash, 3/4 cup blueberries
S: Nutek Natures Greens and EFA's

Meal 2 - 4 oz BNRG Protowhey Protein Shake

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 5 oz of sway (white fish), 3/4 cup butternut squash (I use frozen), 1 cup broccoli, 2 tbsp coconut oil
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz lean ground beef, 1 cup broccoli
S: Nutek Natures EFA's

I feel really great and I can see significant changes to my body.


04/26/2012

Day 12 - 39 days to 39

Todays 39 days to 39 is day 12, The Signal Hill, Hill Street Challenge with Jamie Tafoya.

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes slow steady state cardio of hill work.

This was an awesome workout which allows me to burn bodyfat with becoming too catabolic and also acts as a good active recovery. I can't work out heavy and hard 7 days per week for 39 days straight.

Nutrition & Supplements: Today was day 4 of my 4 day nutrition rotation, High Calorie day with 5 meals.

Meal 1 - 4 Egg Whites, 1/2 cup Brown Rice, 3/4 cup blueberries
S: Nutek Natures Greens and EFA's

Meal 2 - 4 oz BNRG Protowhey Protein Shake

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 4 Egg Whites, 3/4 cup butternut squash (I use frozen)
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 6 oz steak, salad and grilled vegies...My salad dressing is 2 tbsp coconut oil, mixed with 2 tbsp white balsamic vinegar, and mustard.
S: Nutek Natures EFA's

Meal 5 - 4 oz of white fish and 1 can of low sodium green beans. I am really full by this meal and can barely choke it down but metabolic confusion does not work without the high calorie days.


04/25/2012

Day 11 - 39 days to 39

Todays 39 days to 39 is day 11, Shoulder Smack Down with Coach Doug of Total Body Advantage.

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes of Shoulder training with Coach Doug.
6 sets of 6 - 8 (lifting heavy)
Shoulder Press
Laying Down Front Shoulder Raises
Bent Over Reverse Delt Flies

4 sets of 12 (lifting heavy)
Lateral Shoulder Raises
Front Shoulder Raises
Rear Delts on the Reverse Pec Deck

This was an awesome workout. Coach Doug puts his own twist on many traditional exercises which gets to the belly of the muscle and makes it scream....NO MORE!!!

Nutrition & Supplements: Today was day 3 of my 4 day nutrition rotation, Med Calorie day and only 4 meals.

Meal 1 - 5 Egg Whites, 1/2 cup Brown Rice, 3/4 cup berries
S: Nutek Natures Greens and EFA's

Meal 2 - 5 oz beef strips, Mixed Steamed Veggies

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - ForzaPro Whey Protein, 1 Egg White, 2 TBSP coconut oil
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz Lean Ground Beef Patty, 1 can of low sodium green beans...
S: Nutek Natures EFA's



04/24/2012

Day 10 - 39 days to 39

Todays 39 days to 39 is day 10, Butt Training with M2 Fitness Pro's (Long Beach, CA) Emile Jarreau.

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes of Butt training with Emlie Jarreau.
Circuit of 5 exercises 10 to 15 reps per exercise, 3 rotations
Straight Leg Glute Extensions.
Hyper Extensions into Hamstring Curl
Single Leg Deadlifts
Lateral Walks with Elastic Band
Calf Rotations on the balanced board
Squat Thrusts with Kettle Bell

This was an awesome workout. What many of you may not know is that Emile inspired me to first start competing. He has trained/coached some of the most successful figure athletes in our industry. Thanks Emile for a great butt workout, I can barely sit down. :)

Nutrition & Supplements: Today was day 2 of my 4 day nutrition rotation, Low Calorie day and only 4 meals.

Meal 1 - 5 Egg Whites, 3/4 cup Butternut Squash, 1 medium apple -Baked
S: Nutek Natures Greens and EFA's

Meal 2 - 5 oz can of tuna, 1 can of low sodium green beans

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 4 Egg Whites, and 3/4 cup butternut squash
S: Nutek Natures Greens and Natures Fuel

Meal 4 - ForzaPro Whey Protein, 1 Egg White, 2 TBSP coconut oil
S: Nutek Natures EFA's



04/23/2012

Day 9 - 39 days to 39

Todays 39 days to 39 is day 9, Spinning with Lisa Kammel.

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 1 hour of spinning (indoor cycling) with Lisa Kammel. Lisa is the co-owner with her husband of Executive Fitness in Long Beach, CA. This was one of the best spinning classes I have ever taken. Her class used great music and RPM training is a great alternative cardio approach for somebody like me that has a very high level of condition.

Nutrition & Supplements: Today was the beginning of my 4 day nutrition rotation, Low Calorie day and only 4 meals.

Meal 1 - 5 Egg Whites, 3/4 cup Butternut Squash, 1 medium apple -Baked
S: Nutek Natures Greens and EFA's

Meal 2 - beef bowl, cabbage and green veggies, no rice no sauce

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 4 Egg Whites, and 3/4 cup butternut squash
S: Nutek Natures Greens and Natures Fuel

Meal 4 - ForzaPro Whey Protein, 1 Egg White, 2 TBSP coconut oil
S: Nutek Natures EFA's


04/22/2012

Day 8 - 39 days to 39

Todays 39 days to 39 is day 8, Mat Pilates with Loretta Shaw.

Note: My 39 days to 39 are in addition to my regular workload. I probably should have explained that sooner. So, I am also doing 6 days per week of cardio. 35 minutes of HIIT 3 days per week and 45 minutes of moderate intenisty steady state 3 days per week.

Training: 45 minutes of Mat Pilates with Loretta Shaw. Loretta owns one of the premier pilates studios in Rossmore California and I was fortunate enough to get my abs and hips busted in this awesome Mat Pilates class. And the best part is she gives everybody a little back rub and the end of class.

Nutrition & Supplements: I added an extra High Calorie Day today. This was important because I was working out for 10 hours straight today. One weekend per month I teach an 8 hour Pole Fitness Teacher Training Course and I teach 4, 45 minute master classes as part of the course. I am supposed to be on a metabolic confusion plan of 2 low calorie days, followed by a medium calorie day and then a high calorie day. A true High Calorie Days would have 5 meal days, but today I decided to double up my last meal instead. So as you can see I ate 2 pseudo starches, 1 real starch, I also added a snack with nuts and an extra fruit, but the rest was standard.

Meal 1 - 4 Egg Whites, 1/4 cup Butternut Squash, 6 Strawberries -Baked
S: Nutek Natures Greens and EFA's

Meal 2 - 2 Scoop BNRG Hydrolisate Whey Protein Shake in 1/4 cup oatmeal.

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 4 Egg Whites, and 3/4 cup butternut squash
S: Nutek Natures Greens and Natures Fuel

Snack - 1/2 cup almonds, apple

Meal 4 - 8 oz Fillet Minon Steak, Grilled Vegies, Plain Green Salad, no dressing.
S: Nutek Natures EFA's


04/21/2012

Progress Pic - wk 1 of 39 days to 39

My sexy progress pics are in my Members Only section....Hint Hint!!

39 days to 39 wk 1 progress pics, front


39 days to 39 wk 1 progresa pic, back





04/21/2012

Day 7 - 39 days to 39

Training: 45 minutes of Heavy Bag Boxing with Jeanette Ortega.

Combination 1 - Jab to Cross
Combination 2 - Hook to Hook
Combination 3 - Jab, Cross, Hook, Hook
Combination 4 - Front Kick, Front Kick
Combination 5 - Jab, Cross, Hook, Hook, Front Kick, Front Kick
Combination 6 - Round House, Round House
Combination 7 - Jab, Cross, Hook, Hook, Front Kick, Font Kick, Round House, Round House
Drill 1 - Boxer Shuffle Drop - 1 Minute
Drill 2 - Jab, Cross, Drop - 1 Minute
Drill 3 - Jab, Cross, Drop, Font Kick, Round House, Drop - 1 Minute

Nutrition & Supplements: High Calorie Day. Im on a metabolic confusion plan of 2 low calorie days, followed by a medium calorie day and then a high calorie day. My High Calorie Days are 5 meal days.

Meal 1 - 4 Egg Whites, 1/4 cup Brown Rice, 3/4 cup Mixed Berries -Baked
S: Nutek Natures Greens and EFA's

Meal 2 - 2 Scoop BNRG Hydrolisate Whey Protein Shake

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 4 Egg Whites, 3/4 cup butternut squash, and 1 cups green beans
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz Fillet Minon Steak, Asparagus

Meal 5 - 1/2 scoop Forza Pro Whey Protein with 1 egg white, 2 TBSP cocounut oil
Supplements: Nutek EFA's


04/20/2012

Day 6 - 39 days to 39

Todays 39 to 39 is day 6 - Power Yoga with Vytas

Training: 1 hour and 15 minutes of Power Yoga with Vytas. This yoga class was a mix between traditional Ashtanga Yoga, Kest's Power Yoga, and a little bit of general fitness with a yoga flare. It was instructionally dynamic, challenging and mind clearing; and the environment (from the room to the people I am surrounded by) was perfect. The room was packed full of a variety of yoga styles and levels  and they pushed me in a way nothing else ever has. By the end I was completely drenched with sweat, felt energized, and at peace with myself and the world around me. Oh and the best part is not only was my mind flexible but body was too. I think Vytas' quote explains it best for me, "Try dropping out of the rat race for a mere hour and a half. Leave that insanity at the door and join us." I think every single competitor can relate.

 Vytas, thank you for what you do for me and so many others.....

Nutrition & Supplements: Medium Calorie Day. Im on a metabolic confusion plan of 2 low calorie days, followed by a medium calorie day and then a high calorie day.

Meal 1 - 5 Egg Whites, 1/4 cup Brown Ric, 3/4 cup Mixed Berries -Baked
S: Nutek Natures Greens and EFA's

Meal 2 - 1 Scoop ForzaOne Whey Protein Powder, 1 EggWhite and 1 TBSP Coconut Oil.

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 5oz flank steak, and 2 cups green beans
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz Flank Steak, Big Salad, 1 tbsp coconut oil.
Supplements: Nutek EFA's




04/19/2012

Day 5 - 39 days to 39

Todays 39 to 39 is day 5 with Tito Ramos.

Training: 30 minutes of Boxing Combinations with Tito Ramos. Believe it or not I have never done this before and I am so sore right now I can barely type. So I strapped on some boxing glove and this is what I learned.

1. Right Jab 10 times
2. Left Jab 10 times
3. Alternate Right Jab and Left Jab 10 times
4. Right Knee 10 times
5. Left Knee 10 times
6. Alternate Right Knee and Left Knee 10 times
7. Right Jab, Left Jab, Right Knee, Left Knee 10 times
8. Right Kick 10 times
9. Left Kick 10 times
10. Alternate Right Kick and Left Kick 10 times
11. Right Jab, Left Jab, Right Knee, Left Knee, Right Kick, Left Kick 10 times
12. Right Elbow 10 times
13. Left Elbow 10 times
14. Right Jab, Left Jab, Right Elbow, Left Elbow, Right Knee, Left Knee, Right Kick, Left Kick 10 times

FEEEEWWW now for an extra special challenge add 10 jumping jacks between each of these combinations.

Nutrition & Supplements: 2nd Low Calorie Day. Yesterday I started a metabolic confusion plan of 2 low calorie days, followed by a medium calorie day and then a high calorie day.

Meal 1 - 5 Egg Whites, 1/2 cup Butternut Squash, 3/4 cup Mixed Berries -Baked
S: Nutek Natures Greens and EFA's

Meal 2 - 2 hard boiled Whole Eggs & 1/8th cup nuts

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 5 Egg Whites, 2 cups green beans, 1/2 cup Butternut Squash - Baked
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz Flank Steak, 2 cups brussel sprouts, 1 tbsp coconut oil.
Supplements: Nutek EFA's


04/18/2012

Day 4 - 39 days to 39

Nutrition and Supplements:
My mini cleanse is over and now I am going to start the metabolic confusion phase of my program. I will start with a four day rotation of calories. Day 1 and 2 will be low calorie days, day 3 will be a medium calorie day, and day 4 will be a high calorie day. Today was my low calorie day. On my low and medium calorie days I only eat 4 large meals and on my high calorie days I eat 5 large meals. This ensures for me that I do not miss any meals.

Meal 1
5 Egg Whites, 1/2 cup Butternut Squash, 3/4 cup Berries - Baked
Nutek: Natures Fruits and Nutek EFA's

Meal 2
Proto Whey Protein Shake with an Extra Scoop
Nutek: Natures Greens and Natures Fuel

Pre Workout - Forzaone BCAA Sport
Post Workout - Forzaone BCAA Sport

Meal 3
5 Egg Whites, 2 cups Green Beans, 1/2 cup Butternut Squash

Meal 4
5 oz Tilapia, 2 cups Brocolli, 2 TBSP Coconut Oil
Nutek: Natures EFA

Workout 4 of 39 with Chad Brown at AREA 44 in El Segundo, CA

Suspension and Functional Training
- Suspension Training for squats, lunges, abs and core
- Squat and Press & Lunges, dragging chains
- Jump Squats and Twisting Lunges, with slosh pipes
- Squat Pulls, dragging buckets of sand
- Big Rope, waves, pull aparts, rainbows, over unders and giddyups

The goal is build a butt and round out my shoulders. I think we accomplished that.

For videos of our session:
www.facebook.com/sharonpolskywbffpro


The thing I really love about my 39 days to 39 is the variety of modes of exercise I am getting to do. My body is in total shock and that is very difficult to do because my body has been training for a very long time. The other thing I love are the amazing people that I am getting the opportunity to train with.