2012 contest season 02/05/2012
There are quite a few girls in our gym getting ready for contest this season training out of our gym. Our gym is a fully equipped 24 hour membership gym now. We have a membership cap in place so it never gets crowed so we still have a few memberships left so give us a call if you would like to have access to a private gym and not have to deal with crowds. March 31st Boise Kaiti (figure) 2012 Emerald Cup April 20th Shawna (figure) Jana (figure) Zanna (figure) 2012 Empire Classic April 28th Shawna (figure) Zanna (figure) Falen (figure) Kara (bikini) Jennifer (bikini) Tasha (bikini) Charnae figure) Allison (figure) 2012 Boise NGA April 28th Jana (figure) Amanda (figure) Karissa (bikini) Teri (figure) Kaiti (figure) A lot of them will also continue competing into May befo Holiday Survival Tips 11/28/2011
I have had a few clients ask me how they can get around eating the holiday stuff without gaining weight. Here is my advice to that question. Over the holiday stretch run now through New Years if you know you are having an office party at work, or dinner with family or friends or know of any situation where you would be eating or drinking something that is not the best for you ahead of time, I would than eat only meat and veggies all day with the anticipation that your going to enjoy yourself and probably eat some extra calories at the event. Play damage control with your diet during the day by cutting all carbs and fat out of your diet with the exception of veggies. Protein and veggies throughout the day and we still want to eat every couple of hours to keep our metabolism high and than if you have that meal with a 8 or 10 sugar cookies, you will still maintain your weight because most likely you will still even out your calories for the day with the bad stuff by not eating the carbs and fat earlier in the day. Now don't do this every day because than you will start getting soft because of your food choices but if you do this 2x a week over the next 4 to 6 weeks than you will maintain your weight through the holiday period. Any questions about nutrition or training, contact me at bigjonbuettner@gmail.com and if you want some extra holiday firepower come give Shawna's women's only bootcamp a try for free.    We are off and running with good success already early on.  After a shitty feeling leaving Portland with a 4th place trophy and being being beatin out by a old lady with saddles bags and fat hanging off her body but she was of course a local girl as were the top 3 and them to being far from outstanding we had to look other places to compare her physique to so she can get better and make personal improvements. So who better to compare to then Ms. Olympia figure herself Erin Stern and Candice Keene who has won several pro shows this year. We are 8 weeks out from the first show and got quite a gap of about 6 weeks before her 2nd show this fall so time to get after it again.  A few things we noticed right off the bat was to have her pull her suit up higher over her obliques so it is more of a V-shape suit. Than we will need to have her bring her arms in closer to her body. Two easy things to fix. As far as body both girls have outstanding shoulders and Shawna will need to continue to building her delts but stomach there, legs are there, back is there with the shape although we are going to try and thicken her back up and make it more dense. Our goal is to sneak in this fall and get a national qualification and start going to national shows to compete against quality girls so that you aren't being beating by a pair of saddlebags who's trainer happens to be the judge!!!  Teri Contest (First timer) 07/30/2011
Teri just made the commitment to do her first figure show this November in Olympia, WA. She will begin her contest diet this Monday, Aug 1st at just under 15 weeks out and will do very well. She will begin her transformation at 16% and we will shoot for a range of 9 to 12% for contest time. Along from dropping a little body-fat she will need to bring up certain body-parts like her shoulders which is usual for anyone just getting into figure. In the sport of figure we are looking for wide shoulders with good big delts, lean arms, a "V" in the back to narrow waist and good quad development in legs and a high and tight butt. She is a good looking girl and will have very good stage presentation so look forward to seeing her transformation over the next few months as she gets ready for her first show!!! Here are starting pictures so keep checking out this blog over the next 4 months to see the finished product.  Falen Contest 07/30/2011
She will be preparing for a show Oct 15th here in Boise and I believe but not set in stone but one in Olympia, WA in Nov. After first couple weeks of her diet keeping her body about the same we made a few adjustments and started getting the weight to drop and now we are moving in the right direction. She got 2nd place in her class a few months ago at the Utah NGA show and we only worked together for 5 weeks and now that we have a full contest prep period to work together I look forward to seeing what we can achieve with her physique. Here is the 5 week period we worked together where she was able to drop 4% body-fat during that time and about 10 pounds.  Jana first contest preparation 07/30/2011
Here was Jana's first contest prep from start to finish. As we get going she has added about 5 pounds of muscle to her frame and we should see a big difference in shoulder mass and quad sweep from these first two contest to the contest she is getting ready for in the fall. We are 11 weeks out today. In her first two shows she got 4th in her class in Boise NGA show and 3rd in class at Utah NGA show. She will be prepping for Boise NGA Oct 15th and Wennatchee NPC show in WA Oct 29th. Looking forward to seeing how jacked her delts look on stage this fall!!!   Back at it 07/29/2011
Getting going again with contest prep. Jana will be competing Oct 15th in Boise and her first NPC show in Wennatchee WA 2 weeks later. Falen will be competing Oct 15th and maybe one more after. Both girls have begun their diets and preparation for their contest. Shawna will have 4 more weeks of offseason and will begin dieting again for two more NPC shows Oct 29th and 2 weeks later. Stay tuned for updates and progress reports into these fall contests |
