My goal is to walk on stage at 105-108lbs, for a bikini competition the bodyfat could be anywhere from 10-15%...it depends on your body type. Because bikini competitors are not supposed to be super lean or shredded, I decided that a good goal for me was 10%...and see how I look, I also have the chance to compete in the Fitness Model category, for this one I would need a bit more of muscle definition, so I will see how I look and decide what category fits me better.
I know fats and figures are important, but honestly it is all about how you look because everyone's bodies are different! It is very important to not make it your obsession..Yes training for something like this takes time and planning. But, it should not consume your entire life..Plan your meals ahead of time and take everything with you. This is a big commitment because it has to be a part of your life but you also need to do your normal every day activities.
Right now I am working-out with my husband every morning lifting heavy 5 days a week, taking 2 days off and I am doing my Zumba 1 hour night class once a week, plus 2 to 3 times biking or running with my kids in the evenings. These activities give me the opportunity to spend quality of time with my family and make them part of my challenge.
One thing that gets me through my busy days is packing my meals a head of time, that way I also stick with my diet plan and doesn’t give the option to start craving things that I am not allowed to have.
See you all Soon!
Sunday, July 24, 2011
Sunday, July 10, 2011
Getting ready again for a new Fitness Competition
12 Weeks prep.
Well it’s that time again to get ready! 12 weeks and counting I will be gracing the stage once more with a new look and a new attitude! There are a lot of new workouts and recipes I am going to be trying out.
I will also be posting absolutely everything this time around through video’s and pic's so I’m pretty excited to be sharing my prep with all of you again.
Everyday I get more and more excited about this prep. I know exactly what to work on and improve and I can’t wait to see the results. With my motivational pictures in hand I’m ready to rock my workout!
See you all soon!
![]()
Well it’s that time again to get ready! 12 weeks and counting I will be gracing the stage once more with a new look and a new attitude! There are a lot of new workouts and recipes I am going to be trying out.
I will also be posting absolutely everything this time around through video’s and pic's so I’m pretty excited to be sharing my prep with all of you again.
Everyday I get more and more excited about this prep. I know exactly what to work on and improve and I can’t wait to see the results. With my motivational pictures in hand I’m ready to rock my workout!
See you all soon!
Sunday, April 3, 2011
Tuesday, March 29, 2011
Succesfull Day!
It is all done for now! Finally, the big day of my competition arrived.
I feel I was well prepared but I have to confess that I did not feel as well prepared as I was for last November's competition. It was well for me because this March I made some errors which allow me to learn more and prepare better for my next competition in November, 2011.
In any case, March 19, 2011 was a very special day for me and for my family as well. In this occasion my daughter Melissa had the opportunity of staying with me backstage and to help me with all the preparations. It was of great help to have her there with me. When you are almost ready to climb that catwalk on the stage, you are very nervous and stressed. There are many details you have to review: make sure the tan colour on your back is not running, the even distribution of the oil on your body, making sure you don't leave fingerprints on your body because in the lime light they can see every detail. And many little things that you cannot see for yourself when all the make up and tans and oils are on your body. To take care of all these details was my daughter who diligently helped me fix what needed fixing.
I competed in the Athletic Fitness Category in which I place second. Also competed in the Bikini Category and took third place in this one. The last trophy was a third place for Audience Choice. Oh yeah!
All in all it was worth so much hard work and diet. I learned though that for my next show I will start the diet 12 weeks in advance. That will give me time to prepare and diet down a lot better.
Well, for now I am resting a bit, but because I also won a Photo Shoot modeling for sports clothes from TITIKA, I have to maintain a mini diet sort of speak for the next two weeks so that I can be ready for the photography sessions. Thank you friends for following me here in my blog and we will see you soon!
I don't want to close without saying many thanks to Dianne Stewart from Dianne Stewart Photography who was my personal photographer and sponsor for this show, THANK YOU DIANNE for your time and dedication, I love all the photos and obviously, my family loved them as well
THANK YOU William and my children for their patience and unconditional love, I love you all!
Liliana
I feel I was well prepared but I have to confess that I did not feel as well prepared as I was for last November's competition. It was well for me because this March I made some errors which allow me to learn more and prepare better for my next competition in November, 2011.
In any case, March 19, 2011 was a very special day for me and for my family as well. In this occasion my daughter Melissa had the opportunity of staying with me backstage and to help me with all the preparations. It was of great help to have her there with me. When you are almost ready to climb that catwalk on the stage, you are very nervous and stressed. There are many details you have to review: make sure the tan colour on your back is not running, the even distribution of the oil on your body, making sure you don't leave fingerprints on your body because in the lime light they can see every detail. And many little things that you cannot see for yourself when all the make up and tans and oils are on your body. To take care of all these details was my daughter who diligently helped me fix what needed fixing.
I competed in the Athletic Fitness Category in which I place second. Also competed in the Bikini Category and took third place in this one. The last trophy was a third place for Audience Choice. Oh yeah!
All in all it was worth so much hard work and diet. I learned though that for my next show I will start the diet 12 weeks in advance. That will give me time to prepare and diet down a lot better.
Well, for now I am resting a bit, but because I also won a Photo Shoot modeling for sports clothes from TITIKA, I have to maintain a mini diet sort of speak for the next two weeks so that I can be ready for the photography sessions. Thank you friends for following me here in my blog and we will see you soon!
I don't want to close without saying many thanks to Dianne Stewart from Dianne Stewart Photography who was my personal photographer and sponsor for this show, THANK YOU DIANNE for your time and dedication, I love all the photos and obviously, my family loved them as well
THANK YOU William and my children for their patience and unconditional love, I love you all!
Saturday, March 5, 2011
Liliana's Final Two Weeks To The Fitness Star Show!!!
This week has been a bit difficult, I have to admit that cutting carbs from your diet is not an easy endeavour, the evenings being the time when I feel the most hungry, but I have survived!
It is always very interesting to see the how the body changes and responds to the diet you put it through. In the beginning of the week I felt very thin but with little muscular definition. Towards the end of the week when I had increased the carbs intake, I can see my body more muscular and my shoulders have taken a more rounded form even though I feel that I need a little more definition in them. I know I am going in the right direction.
I am already in the last two weeks and I can't wait for the day to arrive, I know my body is retaining a lot of fluid but for the final week I will have reached the desired point because the water depletion at the end will help me shed the last pounds I will need to lose then.
Also this week I have had the opportunity to realize once again how beautiful is my family and how lucky I am to be Willie's wife and the mother of my children.The support and encouragement I get from them is incredible. Without their help it would be impossible for me to not only have dreams but to achieve them. Thank you my dear children and thank you Willie for your patience, and for being there for me all the time.
This has been an important week for me because I had the opportunity of meeting again with an old friend who is starting her photography business. She has decided to sponsor me during the show and she will be my personal Photographer!. Very soon you will start seeing her photographs of me in my blog and I will also put them in my facebook page. Thank you Dianne Stewar for your help, I know is going to be a lot of fun to work with you.
Another person who has helped a lot this week is Amber Dunford, who I found again to help me revise the poses and the correct way of presenting myself on stage. If you ask yourself why I do all this, I will tell you that I want to be and feel well prepared and talking with a trained and expert person like Amber helps me analyze better where I am at this point and to focus better during the show. Thank you Amber, you are the best!
My wardrobe is ready: I will present myself with three different styles. One for the first round of
Fitness Model, another one for the Bikini division and the other one for the Fitness Model again. I already have the "go ahead" from my husband and children who think the outfits are beautiful, make me look good and enhance my curves.
Well, next week I will be giving you an update as to how the preparations are going. In my plans for next week included is the practice of the tan, prepare my skin so the colour will blend well, I will be getting all the make-up used specially for this occasion, (it seems we are going to have a make-up artist this time), but I like to go prepared just in case.
I will be also practicing my walks in high heels and practicing the turn around to make sure my ankles are not going to give way on me in front of the judges and to master them on the catwalk.
I will also be playing around with my hair to see how I will feel more confident to have it that day. If you have a suggestion about this or anything else, please don't hesitate and e-mail me, I will love your input. My e-mail is: lilianafitnessmodel@gmail.com . Will see you next week, Chao!
It is always very interesting to see the how the body changes and responds to the diet you put it through. In the beginning of the week I felt very thin but with little muscular definition. Towards the end of the week when I had increased the carbs intake, I can see my body more muscular and my shoulders have taken a more rounded form even though I feel that I need a little more definition in them. I know I am going in the right direction.
I am already in the last two weeks and I can't wait for the day to arrive, I know my body is retaining a lot of fluid but for the final week I will have reached the desired point because the water depletion at the end will help me shed the last pounds I will need to lose then.
Also this week I have had the opportunity to realize once again how beautiful is my family and how lucky I am to be Willie's wife and the mother of my children.The support and encouragement I get from them is incredible. Without their help it would be impossible for me to not only have dreams but to achieve them. Thank you my dear children and thank you Willie for your patience, and for being there for me all the time.
This has been an important week for me because I had the opportunity of meeting again with an old friend who is starting her photography business. She has decided to sponsor me during the show and she will be my personal Photographer!. Very soon you will start seeing her photographs of me in my blog and I will also put them in my facebook page. Thank you Dianne Stewar for your help, I know is going to be a lot of fun to work with you.
Another person who has helped a lot this week is Amber Dunford, who I found again to help me revise the poses and the correct way of presenting myself on stage. If you ask yourself why I do all this, I will tell you that I want to be and feel well prepared and talking with a trained and expert person like Amber helps me analyze better where I am at this point and to focus better during the show. Thank you Amber, you are the best!
My wardrobe is ready: I will present myself with three different styles. One for the first round of
Fitness Model, another one for the Bikini division and the other one for the Fitness Model again. I already have the "go ahead" from my husband and children who think the outfits are beautiful, make me look good and enhance my curves.
Well, next week I will be giving you an update as to how the preparations are going. In my plans for next week included is the practice of the tan, prepare my skin so the colour will blend well, I will be getting all the make-up used specially for this occasion, (it seems we are going to have a make-up artist this time), but I like to go prepared just in case.
I will be also practicing my walks in high heels and practicing the turn around to make sure my ankles are not going to give way on me in front of the judges and to master them on the catwalk.
I will also be playing around with my hair to see how I will feel more confident to have it that day. If you have a suggestion about this or anything else, please don't hesitate and e-mail me, I will love your input. My e-mail is: lilianafitnessmodel@gmail.com . Will see you next week, Chao!
Monday, February 28, 2011
Only Three Weeks left to the Big Day!
Even though this is the second time that I prepare for a Fitness Competition, I find myself very anxious to know how the Big Day will unfold.
I have visited many times the Show's Web Site, www.fitnessstarnetwork.com, to take a look at the other competitors. I have read one and one thousand times over what the judges expect from each of us: The poses, the different categories, the rules ect., and I think that in this way, even when the Big Day arrives, I am going to be very nervous preparing myself to reach the goal I want to reach.
What is my Goal? Well, to have my body and mind at a 100% that day, to be able to present myself in an ideal physical state for my category and to be able to place myself at an optimum level compared to the other competitors.
Oh, yes, to be Numero Uno would be just great, but the truth is that by just having the guts to stand and pose not only in front of 5 or 6 judges but also in the center stage of a room filled with approximately 300 people, is in itself a great achievement for me.
At this point in the preparation for the Big Day, I have to start preparing my body for the beginning of the depletion of carbohydrates and water. Then, I will start to see, hear and see my body respond to the diet.
Please Note: if you are following the diet I have posted in my blog, make sure to consult with a doctor to make sure it is safe and appropriate for you. The posting of my diet with the depletion of carbohydrates is very hard on your system and is NOT for everyone.
- Starting on Sunday, Feb. 28 and next day, my diet will be very low in carbs. I will also drink approximately 11/2 Gallons of water.
- On Tuesday Zero carbs and the same amount of water as the last 2 days
- On Wednesday, I will consume approximately 25 grams of carbs with each meal and will cut down the water to one Gallon.
- On Thursday, I will increase the carbs to 50 grams and water will be only 3/4 of a Gallon.
- On Friday, from 50 to 70 grams of carbs with each meal and this day I can add some salt to my food and cut the water to 1/2 gallon only, but this will also be the day that I could eat things that I have been craving all week, Yeah!!
In regards to my exercise routine, I will change it a bit to increase the intensity without focusing in lifting heavy, but in repetitions. I will be doing, for some exercises, some 20 -25 repetitions and will decrease the resting time between sets. In this way, I want to overload the muscle with oxygenated blood and increase my metabolic rate at the same time.
My cardio will increase to 45 minutes in the mornings and in the afternoon I will continue with my Zumba classes for one hour. Yupi!! Zumba has to be my favorite hour of cardio.
Did you know that in one hour of Zumba you could burn from 500 to 800 calories?Zumba workouts can vary in intensity and calorie burning depending on the individual's weight, level of fitness and body composition.
An average person of say, 150 lbs., can expect to burn in that one hour dance/exercise some 536 calories. By comparison, the same person could burn 413 calories during an hour of moderate swimming; 477 during an hour of casual racquetball and 684 during an hour of running at a 10-minute-mile pace!So, take the next "step" and come with me to dance, exercise, learn Latin steps and burn calories all at the same time in my Zumba classes.
For further information about this exciting hour of wellness, visit my facebook page: "Zumba with Liliana in New Hamburg, and wellesley area".
See you all soon!
Tuesday, February 22, 2011
6 weeks away from my next Fitness Show
I am a bit less than 6 weeks away from my next Fitness Show. It is important than from here I make a total commitment to my goals because any cheating with meals can lead to total disappointment.
I have some work to do still but I am happy with how I am looking 6 weeks before the show.
My workouts are still strong and I am still trying to use some relatively heavy weight. I am using weekends to rest and recuperate and my cardio has increased to 2 times a day 5 days a week: In the morning, walking on the treadmill for 35 minutes at 3.5 m/h and 11% inclination, and in the evening one hour of Zumba.
This week I will be planning, based on how I look, my next 5-3 weeks out in diet, training and cardio. I will post it up after this week because for this week I will be doing pretty much the same thing in regards to diet and training. I will go over the minor changes further on.
My diet this week is:
7:00am: 3 egg whites, oatmeal in water, an apple
9:30am: 3 egg whites, oatmeal, and an apple or blueberries.
12:00pm: 3oz chicken breast, 1/2 cup brown rice, salad
2:30pm: 2 rice cakes with peanut butter
5:00pm: 3oz chicken breast, 1 cup spinach leaves, 1/2 cup carrots slices
7:30pm: Protein shake (if hungry) and agua, mucha agua!
My exercise routine:
Monday: Light cardio, legs (squats focus), abs
Tuesday: 35 minutes cardio AM and PM Chest, Triceps
Wednesday: 35 minutes cardio AM and PM Back, Biceps
Thursday: 35 minutes cardio AM and PM Shoulders, abs
Friday: Light cardio, Legs(dead lifts focus)
Saturday off
Sunday off.
Keep checking my blog for more updates on my progress towards the next fitness show.
.
I have some work to do still but I am happy with how I am looking 6 weeks before the show.
My workouts are still strong and I am still trying to use some relatively heavy weight. I am using weekends to rest and recuperate and my cardio has increased to 2 times a day 5 days a week: In the morning, walking on the treadmill for 35 minutes at 3.5 m/h and 11% inclination, and in the evening one hour of Zumba.
This week I will be planning, based on how I look, my next 5-3 weeks out in diet, training and cardio. I will post it up after this week because for this week I will be doing pretty much the same thing in regards to diet and training. I will go over the minor changes further on.
My diet this week is:
7:00am: 3 egg whites, oatmeal in water, an apple
9:30am: 3 egg whites, oatmeal, and an apple or blueberries.
12:00pm: 3oz chicken breast, 1/2 cup brown rice, salad
2:30pm: 2 rice cakes with peanut butter
5:00pm: 3oz chicken breast, 1 cup spinach leaves, 1/2 cup carrots slices
7:30pm: Protein shake (if hungry) and agua, mucha agua!
My exercise routine:
Monday: Light cardio, legs (squats focus), abs
Tuesday: 35 minutes cardio AM and PM Chest, Triceps
Wednesday: 35 minutes cardio AM and PM Back, Biceps
Thursday: 35 minutes cardio AM and PM Shoulders, abs
Friday: Light cardio, Legs(dead lifts focus)
Saturday off
Sunday off.
Keep checking my blog for more updates on my progress towards the next fitness show.
.
Monday, February 21, 2011
4 Weeks before the show
All my training is going very well, I am feeling strong and so far the diet is going well: not craving sugars or chocolate or anything and I have been able to keep it clean from Monday to Monday. This week besides the clean diet and my daily workouts and cardio, I am going to put some time to read about the rules and the poises that the organization that I will compete in require. Depending on the organization that you compete in, it is best to take some time to study the organization , the competition and your potential sponsors. Knowing this, will help you practice your routines and make them flawless for the competition.
Fitness Star network is a very good organization to start your fitness journey. Fitness Star offers the best physical and mental support that any beginner should have. They also have the resources that you can use to prepare yourself for your competition and your fitness career. I am very grateful for the help and support that I received from James Erdt (Creator and Manager of Fitness Star) and Amber Dunford (Fitness Model)
4 Weeks away from the Fitness competition and the diet is so important to maintain a toned and lean look!!! here is an example of my diet, just days away from looking great on stage "I Hope"
Meal #1 oatmeal and protein shake
Meal#2 6 eggs white and oatmeal
Meal #3 chicken breast, brown rice and veggies
Meal #4 rice cake and peanut butter (my FAVOURITE meal of the day!!!hehe)
Meal #5 chicken breast, veggies, and brown rice
This diet plan is based on my body and the exercises I do daily. Everyone has a different body type and how they react to rewarding results.
This is the way I am looking now, I still have a few more pounds to shed.
See you guys next week!
Fitness Star network is a very good organization to start your fitness journey. Fitness Star offers the best physical and mental support that any beginner should have. They also have the resources that you can use to prepare yourself for your competition and your fitness career. I am very grateful for the help and support that I received from James Erdt (Creator and Manager of Fitness Star) and Amber Dunford (Fitness Model)
4 Weeks away from the Fitness competition and the diet is so important to maintain a toned and lean look!!! here is an example of my diet, just days away from looking great on stage "I Hope"
Meal #1 oatmeal and protein shake
Meal#2 6 eggs white and oatmeal
Meal #3 chicken breast, brown rice and veggies
Meal #4 rice cake and peanut butter (my FAVOURITE meal of the day!!!hehe)
Meal #5 chicken breast, veggies, and brown rice
This diet plan is based on my body and the exercises I do daily. Everyone has a different body type and how they react to rewarding results.
This is the way I am looking now, I still have a few more pounds to shed.
See you guys next week!
Thursday, February 17, 2011
Sunday, February 6, 2011
Getting ready for my next competition
I have decided that I am going to compete again this year!!!.
After taking a whole month off visiting my family in Colombia and taking time for myself, relaxing and enjoying the delicious meals my family had to offer me, I have decided that I can do it again.
I have exactly 6 weeks from today to train and diet for the big day; It is going to be hard, I know, but I told myself I can do it and I will.
I have posted a picture of how I look today and I want to write down the diet and the exercise routine I am following so you all can help me stick to my goal and push me, if you have to, by following my blog.
I weighed myself today and I am 116 pounds. My goal is to go down to 108-105 pounds. I will have my body fat checked and my measurements done this week to keep good truck of my progress.
2:30pm: 2 rice cakes with peanut butter
5:00pm 3oz chicken breast, 1 cup spinach leaves, 1/2 cup carrots slices
7:30pm Protein shake and agua, mucha agua!
My exercise routine:
Monday: Legs, abs
Tuesday: Chest, Triceps
Wednesday: Back, Biceps
Thursday: Shoulders, abs
Friday: Legs
Saturday: off
Sunday: only cardio.
After doing my workout the first time after the holidays, my whole body aches for four days but again, I am back and I am feeling much better. Depending on the way I look, I’ll be changing my routine and the diet as well as making some changes as I get closer to the contest.
I am open to suggestions and any questions email me at lilianafitnessmodel@gmail.com See you again soon!
After taking a whole month off visiting my family in Colombia and taking time for myself, relaxing and enjoying the delicious meals my family had to offer me, I have decided that I can do it again.
I have exactly 6 weeks from today to train and diet for the big day; It is going to be hard, I know, but I told myself I can do it and I will.
I have posted a picture of how I look today and I want to write down the diet and the exercise routine I am following so you all can help me stick to my goal and push me, if you have to, by following my blog.
I weighed myself today and I am 116 pounds. My goal is to go down to 108-105 pounds. I will have my body fat checked and my measurements done this week to keep good truck of my progress.
My diet this week is:
7:00am 3 egg whites, oatmeal in water, an apple9:30am 3 egg whites, oatmeal, and an apple or blueberries.
12:00pm: 3oz chicken breast, 1/2 cup brown rice, salad2:30pm: 2 rice cakes with peanut butter
5:00pm 3oz chicken breast, 1 cup spinach leaves, 1/2 cup carrots slices
7:30pm Protein shake and agua, mucha agua!
My exercise routine:
Monday: Legs, abs
Tuesday: Chest, Triceps
Wednesday: Back, Biceps
Thursday: Shoulders, abs
Friday: Legs
Saturday: off
Sunday: only cardio.
After doing my workout the first time after the holidays, my whole body aches for four days but again, I am back and I am feeling much better. Depending on the way I look, I’ll be changing my routine and the diet as well as making some changes as I get closer to the contest.
I am open to suggestions and any questions email me at lilianafitnessmodel@gmail.com See you again soon!
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