The Benefits of HIIT and Weight Training v.s. Long Runs on the Treadmill

The Benefits of HIIT and Weight Training v.s. Long Runs on the Treadmill 

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        I first discovered my love for fitness through high school cross-country. I loved distance running and would run 9 miles a day. I was eating horribly. My daily diet consisted of fast food, ice cream, and soda. My body was slender from the cardio, but definitely out of shape. I had no curves and was not happy with my stomach.

When I switched to weight training I was able to sculpt the body that I had always wanted. I was not a naturally curvy girl, but through squats and heavy lifting I saw significant improvements. My waist tightened, my butt lifted and rounded, and my legs were shapely. I had created a more feminine figure through lifting.

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There are numerous health benefits to cardio. Cardio increases your metabolism, improves your heart & lung health, releases “feel good” hormones, reduces stress, and even increases your overall energy. The biggest misconception about cardio is that the longer you do it the better. Tiring hour long runs on the treadmill are not necessary! Your body will plateau and you will not be reaping in the benefits of your hard work. Rather than focusing on doing a length cardio workout focus on the intensity of that workout. This is where HIIT comes in.

What is HIIT? HIIT stands for High-Intensity Interval Training. It is a form of working out that focuses on short intense anaerobic exercises. I like to do HIIT sessions after my weight training and they usually last 20-30 minutes.

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Here is a sample of my HIIT workouts:

15 Jump Squats

15 Alien Squats

15 Jumping Lunges

15 Weighted Ball Throw Downs & Catches

50 Jump Ropes

10 Sprints Across Room (Jog Backwards Back)

15 Burpees

REPEAT!

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SHOW DAY: Packing Checklist

SHOW DAY!! Packing Checklist

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The day is finally here that you have spent anywhere from 12 to 16 weeks training for. When my show day finally came around I was panicked. I had no idea what to expect. I definitely recommend attending an NPC show before competing in one. I didn’t however, and everything went smoothly!

The morning started at 6 am. I had my makeup done at home. My hair was blown out the night before so all I did was touch ups. I met my coach at my gym and we went over together to the competition site (Monmouth University) and checked in at 7am.

I chose to wear my bikini under my sweats. I had flip-flops on until I got backstage in which I switched into my heels.

Here’s what I packed:

  • Show Heels
  • A Full Length Mirror- It may seem inconvenient to carry, however was SO happy I had this. Mirror space was SO limited backstage. I bought a $10 mirror from target and left it there.
  • Makeup for touchups.
  • Pro Tan touch up bottle ordered from bodybuilding.com.
  • Bikini Bite- ordered from Bodybuilding.com. You do not want your bikini moving around onstage.
  • Posing Oil- I chose Muscle Juice from bodybuilding.com but I have heard that cooking spray works even better!
  • Rubber Gloves to apply touch up protan.
  • A towel to sit on.
  • Food that your coach tells you to bring.
  • Your jewelry, NPC card, and anything else for registration.
  • Your wallet with ID and money just incase. There are so many cool shirts to buy!
  • Ipod or book- there is a lot of downtime and it can be boring.
  • Business Cards- you meet a lot of great connections!
  • Camera or your phone- take LOTS of pictures
  • Paper Cups– cut out the bottom and pee through them to avoid dripping on your tan! TRUST ME.
  • A Robe/Black Sweats- I brought both but only wore the sweats. The robe is convenient for fast change.
  • Change of Clothes- I went out right after so it was convenient to bring a change of clothes and go straight to dinner if your show is running late.

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The Cost of Competing

The True Cost of Competing When considering competing in a NPC show, cost is definitely something to consider. I always had heard that competitions were expensive, but never would have imagined how much I would spend on my first show. Here is a list of my costs and some tips on how to minimalize yours.

  • Bikini- $350.00 Show bikinis that fulfill NPC requirements can range from $100- around $850. I bought my suit through an Instagram account “Kristalbikinis”. I LOVED it, but opted for buying it plainer than I would have liked and buying Swarovski from AC Moore and gluing extra bling on myself to save money. Another high quality seller of competition bikinis is Ravishsands.com. You can get a better idea of their bikini selection than their Instagram. Many pro competitors use Ravish Sands.
  • Shoes- $65.00 Clear plastic hooker heels. I ordered mine from fitnessprodirect.com. Prices on their site range from about $45.00-$65.00. A friend of mine got very cheap shoes from an adult store. This is a less expensive alternative.
  • Jewelry- $35.00 Jewelry is about preference. Clean looking clear rhinestones and crystals. Usually very inexpensive. I bought 2 rings, two bracelets, and earrings. Never wear necklaces. I got my jewelry from a random store at the mall, however you can order on fitnessprodirect.com or ebay.com, etc.
  • Tan- $100.00. A Pro-tan spray tan is unlike any other spray tan and usually the price reflects it. I got my spray tan from Beach Bum Tanning. I would say this price was high.
  • Other beauty treatments- $300 give or take Nails (French or pale nude/pink/white colors), Hair (blown out the night before), Makeup (early the morning of- I had a MAC makeup artist freelance to my house, however you can save money by doing hair & makeup yourself.) Waxing (I only waxed my eyebrows and shaved everything else)
  • Show Costs– My show required a $100 entry fee
  • NPC Card– Each year you must renew your NPC card membership which is dependent on whether you compete in multiple categories (For example Bikini open & Bikini Novice). I spent $130.
  • Day of Show necessities Bikini Bite, Pro-tan touch up $20
  • Coaching- I was fortunate enough to know someone who could help me as a favor, however coaching is usually the most expensive part of competing, A very good coach that will text you daily and adjust your diet plan will usually cost you $1000-1600 for 15 weeks. Some cheaper coaches can be found online however often lack quality. Self coaching is possible if you read enough, however not recommended for first show.
  • FOOD – I also had the benefit of a fisherman father who was catching all of my fish for me. Food will be very expensive. Consider 5/6 meals a day of protein, veggies, and carbs. I recommend investing in a food service such as Catered Fit which packages and delivers meals to your doorstep. This can cost approx. $300 a week. However, shopping yourself you will probably be spending more than half that and doing a thousand times more work.

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