Coach: Tammy Stromes
Well…we are off to the races!
So there are just 15 weeks to show day and Eftihia (E) is excited to get started. I love this part too, as it’s neat to see the before result knowing that, when this is over, she’ll have an entirely different body. Every drop of fat will be gone and her hard work will be displayed on stage for all to see. You can’t hide anything up there.
This is how her measurements look now:
Weight: 142 lbs
Body Fat Percentage: 22.8%. via Lange Skin Caliper
Fat Free Mass: about 110 lbs
Circumference:
Waist: 31
Hip: 38.2
Bicep: 13 both right and left
Chest: 37 with lats
Thighs: 22 both right and left- mid thigh
Calves: 15 both right and left.
The Before Photos:
She gained more from a few diet hiccups than I would have liked, but it’s totally workable. Her shape is there and I can note the improvements in shoulders, biceps and triceps that I like to see. This will become more obvious as body fat comes down. I hope to see improved abdominals this year as well as an overall continued improvement in flow and aesthetics.
E has been working hard on her lat muscles (v-taper) as well. This is important from a contest perspective as it helps to create a nice flow of upper into lower body, with the appearance of a smaller waist–very important for figure.
We will share her first big measurements and weight update in 4 weeks. You’ll see some big changes but they will become even more apparent as she gets to her final 4 weeks. I already know from experience that at that point the changes will be Wowie Zowie! You won’t believe it and maybe, just maybe, you’ll feel inspired to experiment with some changes of your own.
At the start, water loss will be the first big change, as the amount of carbohydrates in her diet will be tweaked to help the body burn more fat. I expect to see a shift initially of about 5-7 lbs in the first few weeks due to this water shift. There will also be some significant shifts to her hip, waist and thigh circumferences, which are dominant storage areas for women.
Men usually expect to see a more pronounced initial shift in abdominal, chest and back fat deposition. This is more in line with how men store fat.
One important thing that I will mention is that, no matter what we do, the areas where we store the most fat and have the most fat cells are the last to come off. The cruddy thing is that the area where we have the most is also usually the area we cannot wait to get rid of!! I know…Mother Nature is cruel isn’t she?
If your stomach is your biggest area then give it time and empty out all those fat stores. If the diet and training are right it will happen. Patience and persistence always pay off. Never forget that.
I hope you’ll find inspiration in how E manages to do all this training alongside her busy life. Just remember…if you have the tools then all you need is the power of your mind to take action.
For updates on Team T & E, check here every Tuesday. Some will be good, some will be bad…and some may be downright ugly! We promise to be honest about the whole process.
I will also be posting useful how-to tips and insider fitness information every Thursday. This Thursday’s post will give you everything you need to lay out your own meal plan–so lots of meal plan do’s and meal plan do nots!
See you soon!
Yours in health,
Tammy
Client: Eftihia (E)
The beginning of new contest preparations is exciting for me. Partly because it’s still a fairly new process and every time I diet down again the changes are so significant–which is awesome–but also because it’s a change.
During contest prep things are quite rigid. When it’s all over I feel happy to have my freedom (to a degree), like if I want to go out with friends or spend time with family or just be LAZY. But if you are a person who likes routine and structure, as I do, then that freedom can become almost too much!
So “YAY!” to the beginning of a new journey to stage…and a big, resounding “Ugh!” to morning cardio!
Today when I spoke to Tammy I felt pumped…and apprehensive. Of course, a little self doubt is creeping in.
I wonder: Can I do this? Am I mentally and physically ready? Will I have the support of others when things get tough?
Maybe I’m scared because who wants to let down her coach? What if I mess up and Tammy’s disappointed? As much as I’m proud of my achievements on and off the stage, I know I represent an important part of a team. Of course I know these thoughts are silly. Tammy’s super supportive and the logical side of me knows that if we are a team (which we are) and we work together (which we do) then there is no real failure, no matter the outcome. It’s not about winning, it’s about both of us doing our best.
The best solution since I started all this is just to set a goal and commit to it! My goal? Competing and placing in the top 3 at the OPA competition on June 18, 2011. This will qualify me for Nationals.
There…now that I’ve written it–and said it out loud (well, in my head)–there is no turning back!
Sure, the fear of the next 14 weeks creeps in like a fog trying to obscure my goal, but I know the way forward–just breathe, follow the routine and remember all the fun stuff that lies ahead…bathing suit fittings, new shoes, body changes (good and bad), strength, energy, confidence and the satisfaction of knowing that I will complete the journey, compete on stage and walk away knowing I did the best I could. And that’s what it’s all about–meeting your personal best, while remembering to have fun and enjoy the process.
Hi Shawn,
I lucked out tonight and got Clarence to give Tristan a bath so I could type this email. I have a bunch of other paperwork to do but I wanted to get this off to you.
Weekdays: On average:
5:00-7:00 am- Train/ Cardio if I am training at night for some reason then I sleep until 6:30 as I so need it.
If I train- I try to get back to see my son off to school in the morning. If I don’ t train then I get Tristan breakfast and ready for school here. On a non training day which is one-two days per week in off-season. I will do emails, twitter on the fly while I am getting him and myself ready from my blackberry.
7-8:00am – getting ready for work, packing bags, packing up 6 meals for the day.
Usually on the road by 9am unless I am delayed by customer/client phone calls or emails
9:00- 5 or 6pm.- On the road seeing accounts. Taking phone calls for Body Plus and my own CRE8iON business. I eat my meals from my cooler on the road in my car. I will twitter throughout the day as well when I can.
5 or 6pm- pick up my son. We go to gym here if I did not train in morning. This is followed by preparing his dinner, bath, bedtime stories, cuddles. He is usually in bed by 9pm.
On non-training day or if trained in morning: Pick up my son- go home, prepare supper, do readers or play a board game followed by bath, bedtime stories, cuddles. My hubby will sometimes help me here if he can and I have way too much paper work.
9:00pm-11:00pm
- Body Plus paper work- orders, returning emails, promo planning, flyer approvals, prospect submissions- this job has tons of paper work.
- Cre8ion- meal plan updates and tweaks evaluating pics etc
- Writing articles for Inside Fitness Magazine
- If I am going to do a blog then it will have to be fit in on a night at this time. The problem is that Body Plus paperwork is critical as well so it is hard to balance. Customer orders and promos are time sensitive. They will freak if they do not get them in a certain amount of time. Sales is high stress.
- This will also be the time when I prep any meals for the next day. I usually try to bulk cook on Sunday’s and Wednesdays for chickens, fish , veggies, sweet potatoes etc but if I run out then I will have to cook it. Otherwise…I just need to assemble my meals.
- I will often throw Laundry in here too or when I get home – always doing laundry. Clean a bathroom on the fly or tidy up or something. Again…on the fly.
Also…usually one full evening per week is spent at Fitness Fanatix- where I will see my fat loss clients usually from 6-10pm. This will be after I have worked all day. This will be to assess their progress etc.
Bed time is anywhere from 11pm -1am depending on my work load. I try for 11pm as if I go to bed late too often then you will lose muscle, gain fat and not be able to think clearly. I also have Systemic Lupus so if I don’t get enough sleep then I will flare.
WEEKEND DAY:
March- November- Usually one day out the weekend will be spent at a health show, bodybuilding show, or workshop- educating or promoting myself, products or services.
Sundays are usually a client day and a meal plan/training program update day. Clients are usually from 10-4pm. Clients could be at home office or at Fitness Fanatix. I then put plans and Body Plus work around that.
I usually rise at 7am depending on sunday to spend time with my son then hit the gym to train before I start clients. When I am done clients then I try to juggle a bit of time with Tristan and Clarence with updates plans, bodyplus work etc. I do make adjustments in my schedule for when my son has programs. Ie: he has been in soccer every Sunday at 8am for the past couple of months so I revamp my schedule so I can attend. I do the same when he does gymnastics or swimming etc. It wil just fall on a different day. We usually have him in 2 activities per season. This year we have him in only the one so far because of my dad.
Bed time is always the same as stated before.
Saturday
If I do not have a show on the Saturday then I try to get a family afternoon in where we might go to the park, zoo, theatre or something. During March – November..I have something at least 3 weekends out of every month usually.
Saturday morning would be spent cleaning the house. I do cleaning throughout the week when I have free moments. I hate a dirty or chaotic house- stresses me out. We have hired a house keeper to come every 2 weeks due to our very busy schedules.
If I am doing a contest then I have to fit a 2nd cardio in on weekdays and weekends too when required. When I am not competing then I average 5 days a week weights, 5 days of cardio.
I also have to be adaptable if my agent calls and throws an audition at me or something. I am constantly modifying my schedule.
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There you have it —a day in the life of me. 24/7- 365 days a year. Last year was the first year that I took a holiday that was not a working one.
When I look at this…I am shocked I have not fallen on my face. I can see I am overbooked and clearly have been forever. Not only can I see it but I feel it. No wonder I am so exhausted. I have been doing double duty for a long long time trying to manage 2 jobs, being a mom and and a pro athlete. I have been the primary earner in our household and I have been trying to get my husband to grow his business more so I can have more flexibility to make some choices. I am currently trying to juggle my passions with what I require to support the family.
My true desire is to not just do more with my speaking/endorsing / acting but my writing. I have always been a talented writer. I have been told that my whole life. I really enjoy it when I get to do it. I have so many ideas but am just kind of stuck juggling two things right now which limits what I can do. No time to sit and contemplate and build my creative juices. You need that as a writer. Sooo important!! Of course…you know that!! J
I hope this info helps you to understand my life a bit better.
