The Decision To NOT Compete.

Prep to a fitness competition takes many many weeks and it's not just the hours in the gym, it's all the hours outside of it as well. It's non-stop! I knew that, and I'm usually in the gym so long that I'm used to that commitment.  I LOVE it. It's my happy place. However, I did not know I would take this new job about 4 weeks ago... and I have to admit, since then, I have been SOOO overwhelmed trying to get in my full workouts 6x a week in while maintaining the other aspects of my life. I'm also taking night classes to get my degree and have a toddler and husband to spend time with. I've still been going my 6x a week, but I don't have the time that I used to to dedicate 2-2.5 hours in the gym and to be even more honest, my "prep mentality" hasn't been as high as I need it to be to get to the stage. Sounds like a bunch of excuses to you? I don't care. They are my reasons for why I have been so on and off lately. 

For some reason I didn't want to "give up" on prep because I thought I would feel guilty or weak if I did... I know how excited I was to start and I kept visioning myself on stage. So I kept pushing through... but it's driving me crazy that I can't do what my coach needs me to do and I felt too much pressure that I'm constantly failing him and myself. And on the flip side if I was doing absolutely everything right and dedicating my free time to the gym, I felt like I was missing way too much time from home with the little bit that I already have. I needed to be honest with myself, face facts, and am forgiving myself for this not being the right time for me. 

When I was single, no kids, and just worked full-time, I had so much time to go to the gym two-a-days, and I definitely had that "no excuses!" mentality. I absolutely know working mothers with families can compete, place well, and even become pros! However, you have to be ALL IN. Last year after giving birth I wasn't working or going to school and it was so much easier to dedicate myself to prep and be all in. I was actually even too all in. I absolutely wish I had the luxury of time but right now I know I have other responsibilities to put ahead for now.

Besides all that, I'm also not ready in so many personal internal ways. I thought I was, but I'm not. I have found myself struggling with food once again, binges, the urges to purge, emotional eating, and the inability to disconnect from food & feelings. The obsession came back. I keep thinking that a certain size, body shape or number on the scale will make me feel differently about myself. Alex has bluntly (with love) reminded me that I'm still never truly happy with myself even when I'm tiny. It really opened my eyes that he sees that in me. I've truly tried faking confidence and self love, and sometimes I really do absolutely feel great about myself, but most of the time I don't. I just need to find my happy... my balance... my true true self-love... 

I'm still going to lift and train my 5-6x a week! I'm still going to grow and build and continue with my progress. I just no longer have a timeline/deadline/show date! If I can only go to the gym for 30 mins one day then I can do what I can and not feel guilty or concerned about not doing my full workouts.

These decisions have absolutely NOTHING to do with my coach. He's wonderful and so supportive! I would recommend him to anyone. It's just my own damn fault and my decisions for what's best. I'd definitely return back to Team Heugly if and whenever I feel it's time :)

Anyways, thanks for those who have been following to see me do another show and as always I appreciate all the support! I'm still going to do progress photos and blogs and such! It's not like I'm quitting working out :p just changing up my goals! You don't have to compete to look good! I feel I have a better grasp now than after my show and I can't see myself throwing all this progress away and rebounding right now. 

Which btw... I do have brand new goals ;) A little bit of the reason why I've chosen to not to bikini as well. I still love the IFBB Bikini (the pros) womens' physiques... But, I've always loved a bit of the more muscular and fuller look... Like Erin Stern, Ashley Horner, and cross fit girls... I'll show ya.

I just LOVE the fuller, strong look. 

These will be my new goals to achieve and my own journey. I will self-coach. I know how to train, I know how to macro and most importantly, I know how to Google ;)

I'll actually be doing different trainers and I'll share progress that I get with those and recommendations and what not. I'm starting Erin Stern's Elite Body Trainer this week and I'm super excited. She's a mix of bodybuilding training and athlete training! Time to shock my body. 

That's it for now. Eeeeek it's scary being on my own again, which is why I love having coaches, but I've been researching quite some time on programming and such so I'm excited. IT'S ALMOST SUMMERRRRR :) 

xoxo

Follow on IG for more daily posts: @coral.suarez

Progress & Favorites #1

I think I'm going to do these sorts of updates every few weeks! With mommy/wifey duties, new job, school, training and eating all the time it's hard for me to keep up with blogging. But, I do love it, especially to be able to look back on to read current feelings and help inspire others in any sort of way that I can. 

I've reached over 10,000 views from allllll over the world! America, Serbia, Germany, Japan, Canada, Australia, Malaysia, etc. It's pretty amazing and THANK YOU for taking time and reading my blogs! xoxoxoxoxo

Prep Update: 

I am about... 9 weeks out now? To be honest, this prep has been the complete opposite of my last. I'm not stressing myself out over every little thing, I told my coach I want to go slow and steady so I don't crash and burn out later, or have a horrible rebound again. I will not step on stage until I'm happy with my complete package- even if that means choosing a later show. However, I am motivated as HELL to make the March 28th one! I'm LOVING training. I may be tired, usually just really sore, and hungry if I think about it too much, but I'm not miserable by any means. I'm enjoying myself and this journey. I'm excited to keep pushing and peeling the layers ;) My coach asked me what my energy level was, 1-10 (10 being highest) and I said 9! Yeah, sometimes I have to really push myself, especially that damn cardio lol, but I can do it. It's all in my head. Mind > matter baby.

Training: 6x a week (heavy weights, no plyos). Cardio: 6x a week. HIIT & steady state. Nutrition: Macronutrient based diet consisting of high protein, moderate carbs, and low fat. I use flexible dieting and hit my protein/carbs/fat/fiber daily as well as micronutrients. 1 reefed day a week consisting of almost double my weekly carbs. I usually have it on saturday nights after leg day!

So, here are my progress photos that I've been sending to my coach. I'm well aware how much weight I put on since my last show and I don't need to feel ashamed or guilt myself further. It happened, I slipped up and ate a lot of delicious foods in large moderations (haha). I still worked out, hard, but you know the saying... you can't outwork a bad diet. So true man. I learned, and I'm moving on and doing the best that I can now. 

slow and steady! trying to maintain as much muscle while leaning out!
*starting weight: 140lbs / <5'2" / bf%: unknown
*current: weight unknown, bf% unknown, still a shorty

As embarrassing as it is for me, I am human... I like to be real with everyone who is actually interested in following my journey. It's not all about the highlight reels for me.. I struggle, I fall, and I get the fuck back up. I have a body type that puts on weight very fast when I'm not careful. I really hope to never go through that rebound feeling again. I know I'm capable of losing it and bringing an even better stage package this year. 

Thank you to everyone who supports me!

Current Favorites:

1. Muscle Pharm Combat Crunch Protein Bars

*Chocolate Chip Cookie Dough & Chocolate Peanut Butter Cup
They also just came out with a cinnamon twist, but I haven't tried it yet. I'm definitely more of a chocolate and peanut butter lover mmmm. These are SO good- The macros/calories, the size, the texture and taste! Anyone that knows me knows I love me some Quest Bars, but TRY these. They are worth it!! They kill my sweet tooth and chocolate cravings and are great for a mid-day pick me up snack or meal on the go. I buy mine through Amazon.
(Macros: 210 calories, 7g fat, 28g carb, 20g protein, 12g fiber)

2. Beef Fajita Flame Broiled, Seasoned & Spiced

I always choose chicken to eat as my protein, egg whites second,  protein powder, then fish last. I love steak, but it's usually more pricey and higher in fat. This one I found tastes so great, price was reasonable, and macros are fantastic. I love cooking stir fry with it or making healthy tacos. I buy mine at Sam's Club.

(Macros: 3oz (85g) = 100 calories, 3g fat, 3g carbs, 16g protein)

3. Cary's Sugar-Free Syrup

So I used to use this often, until I heard of Walden Farms (0 cal/fat/carbs) pancake syrup and started using that. But after a while... it just gets old... and expensive for how quickly I'm able to go through it since it's 0 macros everything. So I decided to go back to this because I don't have to order it online, and the macros are pretty damn good for how much you can use. 1/4c is 60ml = 60g and if you weigh while you pour, you will realize you don't even need that much. I only use half of that, so 30g. It tastes way better and for how much I like to make protein pancakes, way more affordable... and convenient. And less chemical tasting.

(Macros: 1/4 cup (60g) = 30 calories, 0 fat, 14 carbs, 0 protein). 

4. Scivation Xtend Intraworkout

I started using this during my last prep, almost a year ago, and have fallen in love with it and I don't think I have gone a day without it! I use 1 scoop and sip on it during my workouts. I honestly feel like I sweat much more when I drink it. But besides that, here are some facts on these BCAAs. 

• Build Muscle • Burn Fat • Recover Faster
• Enhances Muscle Building and Strength
• 7g BCAAs - 2:1:1 Proven Ratio
• Increases Fat Burning
• Helps Speed Recovery
• ZERO Sugar or Carbs

There are a lot of BCAAs out there (branch chained amino acids) but this one is just my favorite. I highly recommend watermelon and strawberry kiwi! If I crave something sweet later in the day, I've also made slushies with it in the summertime :)

5. Liquid Stevia Drops

These are 0 calorie sweeteners, and all natural! I LOVE them. They are a bit pricey for a small bottle, but seriously a few drops goes a long ways! I use them in my coffee, plain fat free greek yogurt mixes, protein pancake mix, etc. Anything you want to sweeten! Plus, they have a whole bunch of different flavors! Tryyyy them. You need this in your life, especially if you like stuff sweet like me :p

I buy mine from Amazon or Vitacost. I linked it so you can see the product details :)

I buy many things from Vitacost! Protein powder, vitamins, Quest Bars, peanut butters and sweeteners. Check them out!

Thats all for today! Have a fit week everyone. Don't give up!!

If there is anything you want me to write a post about or you have questions, feel free to contact me and ask anything!

Also follow me on IG for more day to day updates :)

@coral.suarez

xoxo

6 Weeks Out

It's easy to become a bit obsessive (too dedicated? is that possible?) when you're in competition prep, especially as you get closer and closer to show. You constantly check your body out, looking for change, definition of muscles that you've spent hours and hours trying to build, and fat loss from diet and cardio. You check out the other competitors and think "shit, they look so good." You sometimes doubt yourself and over-think little situations. I sometimes wonder if I jumped into competing too soon after having Sylas and should have just enjoyed myself took my time. I think of how sick I am of dieting, since I've been doing it since November. You just want to see the pounds on the scale drop and your body fat disappear. Sometimes I find myself obsessing and stressing out about the little things… even the amount of veggies I eat! I will research everything on the computer and try and compare my situation with others. Deep down, I know every body is different, every situation is different. Weight/height/activity level/genetics/metabolism, everything can come into play with weightloss/fatloss. My coach always tells me to relax, not stress and stop weighing myself every day. Old habits are hard to break, competing or not. 

This week, my new goal is kill it in the gym and nutrition… everything 200%... and during my down time, not constantly research, and just RELAX and enjoy the process. When I look back, I don't want to think that I was miserable- instead, look back at everything with a smile on my face, knowing that I enjoyed the changes and challenges. I will not give up, dammit. I have been dedicated for way too long to just let things go by. The show is coming whether I'm ready or not. I will not just say "oh well, next show" again, and then look back with regret. I may or may not place well at my first one, but all I can do is give it my all and know deep down that I did my best. I will learn from this first show and use the experience to keep doing better and better at shows to come. It won't always be this hard. My future preps won't be as long. I know better from now on. I'll also "off-season" the right way and come into season the right way. After these shows this year, I'm taking my time to reverse diet correctly, BUILD my metabolism, physical and mental strength back up and go into the next season full-on, unstoppable.  

A couple changes this week:

1. I've started two-a-days this week- I will be adding in morning fasted cardio. This topic is really debatable and a lot of people have their opinions on it, theres scientific research for the pros and cons- I'm really not going to get into it. I've done it in the past, and I've felt it worked for me, so I'm going to utilize it again. I drink my Scivation intra-workout BCAAs while I do it to preserve muscles and I do it at a low-intensity, still getting in a sweat. For now I'll stick with 30 minutes. We bought a stationary bicycle for the house, so that will be my morning cardio equipment. Later, I will hit up weight-lifting for 1-1.5hrs followed by high intensity cardio for another 30-45 mins. Depending on my time/ how I feel. 

Lifting: 5x a week, 2+ body parts a day, supersets and triple-sets. 4-8 sets, 10-15 reps, depending. Lifting heavy and keeping that heart rate up, sweating my ass off!

Cardio: morning fasted cardio 5x week & HIIT/steady state at the gym 6x a week, pushing myself and getting in a sweat session. I've learned staying in "heart rate zones" are crap, and you should just PUT IN WORK. 

2. Coach has changed my macros around (still around the same calories) but will be carb-cycling with no/low-carb days and a high-carb day. The no/low days will consist of carbs from vegetables and trace carbs from nuts/nut butters, high protein, and high fats coming from egg yolks, lean ground turkey 93/7, extra virgin olive oil/coconut oil, almonds and peanut butter- almost like the Keto life. On the high-carb day, carbohydrate grams will be very high while fats are very low, and protein grams remains the same. Honestly, when I got the plan, I was like OMG, I can't have oatmeal!! It scared me. I don't think there's been a day in my life that I didn't have any starch lol! It's been a few days now, and although I miss it, I get a lot of peanut butter so I'm remaining pretty sane ;) I haven't had a high-carb day yet, but hoping it comes soon! MMMM carbs :D 

That's about it. I'll post progress photos next week and a bigger update... Just always remember, do something today that will HELP you towards your goals and get you CLOSER, not further. Only YOU know if you are truly giving it (whatever your life goal is) 200%! You cannot be upset at the results you don't get with the work that you do not put in!

Again, I just wanted to say GO CHECK OUT ISOLATOR FITNESS! They have some awesome gear and great meal bags for amazing prices. You can't beat it. With summer coming up, you'll need it extra for not just work days but beach/pool days and even family outings. We just got a 3 meal one and I love that it fits even my son's big bottles and snacks along with my shakes, water, meals and goodies :) If you like what you see, feel free to use CORAL10 for 10% off your entire purchase! 

Find me on IG: loveliftdrift

If you have any questions feel free to email me! 

suarezcoral@hotmail.com

xoxo

7 Weeks Out

*You can now subscribe to my blog by email! Just enter in your email and you will automatically get updates when I make posts!*

My debut feels like it's right around the corner! So crazy. I'm nervous, scared, and so UNPREPARED! Since starting with my new coach 1.5 weeks ago, I can definitely feel a difference in lean-ness, but my weight is not dropping :/ He cut my cardio in half, added more calories and his workouts are absolutely KILLER. I love it. He will probably adjust a few things this weekend such as nutrition/macros. I know I have at LEAST 12lbs of body fat I need to drop prior to show. I definitely feel happier, stronger, and so much less stressed out than I was. Still worried/stressed about the show, but I am happy with my new coach! It makes a big big difference :)

1: 9mo post partum (136lbs)

2/3: 10.5mo post partum (130lbs)

6 week difference 

It's always pretty nice when I compare like this. I always see that I AM making progress. But, I need to make more, faster. Competing kind of gets to your head because you make soooo many changes, yet you can always do better. I guess it's a good thing- you're always striving to be a better you and challenge yourself. If it's something you enjoy that is. I may not do the best at my first competition, but there are plenty to come- they aren't going anywhere. All I can do is continuing to better my package to bring and keep pushing, keep trying, and doing my absolute best. 4 years ago when I got into fitness, I would dream of getting my Pro Card, helping others achieve their goals, being on the cover of fitness magazines and being a fit icon ;P That was even before I had even competed and lived in Okinawa, Japan. I stalked my fitness idols on fb, did their workouts and did so much research haha. I dreamt BIG. I still will. I'm far from my dreams, but I won't give them up. 

Things I need to do:
1. Register for an NPC card
2. Register for my show 
(Not sure if I'll just do Open A or Novice as well)
3. Buy suit(s) 
(I'm still losing so I've been putting it off)
4. Decide on spray tan or getting lotion to have hubby apply
5. Posing practice - I am terrible!
6. Book hotel for night before
(We are 2 hours away, but I'd rather not rush and have a place to do everything)
7. Buy foundation
(Cousin in-law will be doing my hair & make-up, thank goodness :) But I still need to buy the dark color to match the competition tan.)
8. Silicon inserts
(Need some 'oomph!' and cleavage!)
9. Get simple pedicure/manicure 
10. Buy earrings and bracelet

I think that's it?? It's definitely an expensive sport. At least for a first time competitor. You can always use most of these things such as suit/jewelry/shoes/makeup/inserts for as many times after, if you choose to. Which I definitely would… Ha. I cannot wait to buy my suit(s)! I won a raffle from Ravish Sands for $125.00 back in Nov/Dec on IG and will be using that towards them! Yes, I'm purchasing 2, not only to have a spare "just in case" but if I do more comps,  I have a choice as well. I have the colors and connectors chosen, just waiting to see what my measurements and weight may be… It's hard to tell right now. Oh, I haven't decided on 'micro' or 'brazillian' as far as the booty cut goes… I'm scared of both! They are so freakin teeny weeny… Your ass just sticks out and that's that… Guess that's why the bikini division is so big on glutes! Mine is coming along though, so in 7 weeks I will be able to put on that teeny weeny bikini and flaunt my hard work LOL ;) 

One of the things that helps most to stay on track is BEING PREPARED! If you work all day long and are one of those people that waits until their starving then grabs the first thing they can get, then you definitely need to change some habits! These isobags come with so many cute or badass designs and they have 3 ~ 6 meal bags. All YOU have to do is prepare your meals, pack and go! They stay fresh and you will stay on track all day- I guarantee it. Failing to plan is planning to fail! Use code CORAL10 for 10% off entire purchase :) 

YOU are in charge of your now and future. If you're unhappy about whatever it is in your life- relationship, body, job, major, color of your room, etc- DO SOMETHING. You have the power to change anything you want! It may not be easy, it may be a slow process, but taking small steps into making those changes will make a big difference in the end. Just do it! Even if it scares the shit out of you, do it! I know it seems like all I care about is fitness- but it's not true. I enjoy getting out of the house, the little things in life (my son's smile), traveling, learning, photography, and cars!! There is SO much I want to do. Right now my main focus is this, but eventually I will start adding more goals and things I want to accomplish. Nothing feels better than accomplishing hard goals you set for yourself! The ups and downs make it that much more sweet! 

xoxo

Follow me on IG: loveliftdrift 

9 Weeks Out - Cutting Ties

I keep this blog not only to keep track of my progress but to one day look back at how I felt, where I came from and the whole process… to learn, grow, and keep pushing. Not only for myself, but maybe someone else out there that this, possibly going through the same thing and to know they're not alone <3 I know tons of blogs have helped me out...

Saturday, I hit the 9 weeks out mark. It is also the day I finally cut my losses with my coach after 20 weeks. This past week I got sick, my body was continuing to bruise more than normal, literally black and blue all over, I was exhausted, moody, and was on the verge of a break-down. My "bad vibes" were not only seriously affecting me, but I was bringing it around Alex and Sylas. Also, I wasn't seeing much progress and felt discouraged, lost, and basically a big fat failure. I kept thinking, "why can't I do this?? It's been my dream for years, I know I have the heart, drive and motivation... why??." 

I knew comp prep would be hard, but it had been REALLY rough already, for weeks now. I had seen red flags along these 20 weeks with him, and there are very few that know what an actual hell of a rollercoster it has been. I kept telling myself to suck it up, this is how it's supposed to be, I'm supposed to feel this way, stop being so sensitive. After reading many posts- on IG, from Biolayne, & a few other blogs and videos- about "guru coaches," and talking to my two competitor friends, they helped me realize that I was down a very dangerous road and it was, in fact, NOT normal and healthy, especially this far out from comp. I would see other competitors loving the prep process, completely glowing. And here I was, trying to force this happiness to make it seem like everything was fine. 

Red Flags:
1. No communication. I had talked to him on the phone maybe 1-3x in the past 20 weeks, saw him in person twice. I sent in my progress photos and weighed in 2x a week and never really heard anything back. He would text once and a while, but I never felt that he truly cared and supported me. We had a few more miscommunications actually, and I always felt like I was in the wrong. 
2. Brought back old bad habits. It made me consumed with the scale… I would get so stressed out; "did I lose a pound?? Omg, I'm the same weight!" I would try and pee, hop back on, wait a while, not eat, pee, hop back on. If nothing changed, I felt disappointed in myself, even when giving it my all. Not healthy. I've been down these dark paths before, which is what got me into fitness in the first place- the last thing I wanted was to be going back to those habits and creating unhealthy obsessive patterns again. I want to practice what I preach; I tell people the scale doesn't matter- body fat percentage, how you look/feel/perform is more important than the damn scale! He would tell me it doesn't matter what I weigh- yet I had to weigh myself twice a week.
3. Too busy. I remember one day I texted a question, and didn't hear anything back all day, so I texted a question mark again. He later replied- stating that he works all day and is too busy to reply right away. Ok, understandable. He then again later said "I have a lot of clients. I don't have time to entertain every little question everyone has." Well, thanks! As a first time competitor, I have a bunch of questions, big and small, that I feel a COACH, someone who I'M paying big bucks, to explain, if I want. I may know a lot about training/cardio/nutrition, but the reason I hired a coach for this is because I've never competed. I don't know how to get stage ready. 
4. Too low macros & a lot of cardio. I have been on the regular "bro diet" the past 20 weeks with NO cheat days & NO flexibility (except 4 times, which was all last year). What to eat, when to eat, how much to eat. Although some would appreciate everything being laid out in such a way, to do that for the last 20 weeks and then another 9 is not a sustainable lifestyle, even for prep. He did not give me macros to follow, just a strict meal plan. So, I calculated my own macros recently and they were about 1000-1150 with carb-cycling. That is RIDICULOUSLY low. With how much time and effort I put in lifting and having me do 5+ hours of cardio a week… at 12-9 weeks out… No wonder my body started to break down. It sucked. I would see everyone else getting cheat meals for their sanity or getting to incorporate peanut butter and other foods for balance and moderation (flexible dieting). When you are cutting, you're supposed to gradually lower your intake or increase workout/cardio. I can't imagine where I would have been in the next month or two :/ 
5. He told me I should have dropped 10lbs the last 4 weeks.  Wow. Then when I didn't, he proceeded to tell me that he thinks I have a thyroid problem because if I were following his plan 100%, I would be making progress. That is when I wanted to break down and cry. I know I don't have a thyroid problem, but I know that my body needs a better plan to function and be healthy. Also sucks when you give it your complete all and get questioned like I'm in the wrong for not following through. 

These are basically the things that I do NOT want in a coach. I also know the kind of coach and trainer I would never want to be. Maybe he's a good coach to others? Maybe he has his favorites? Maybe he felt I had a long ways to go so was doing drastic measures to make me look good so he would look good? I was scared to cut ties because I've heard the sport can be pretty political- and he is known in the area and I thought that it would screw me later down the road… but you know what, my health and happiness is way more important than that. He probably will not be happy when he sees me at shows. I don't want to create enemies what-so-ever, so I hope things stays professional. 

I just feel so RELIEVED to be done with him and move onto bigger and better things! I've already spoken to another coach, who I'm very very excited to work with! I want someone to want to help me and have my health and best interest in mind. I have not received my plans yet, so until then, I will be tracking my own macros so I do not rebound and throw away all my progress so far. 

Anyways, more updates to come!!! Sorry if this was a huge confusing ramble. It feels great to get off my chest and RELAX!!! I feel FREE ;)

Find me on IG: loveliftdrift

xoxo

Coral's Fav Booty Moves

So you want a nice booty? 
Did you know your GLUTES are one of the biggest and strongest muscle in your body? To build a butt, it takes time and consistency. You must build your glute muscles with resistance and intensity, yes, that means you will gain muscle in your booty which LIFTS and ROUNDS. I would recommend doing lower body, not just glutes, but hamstrings, quads, and calves at least 2x a week. 

"toned" aka MUSCLE 

^ this is seriously just a 3 month difference! 

I'm still working on building that booty too :)

you can find me on IG: @coralsuarez

Also if you're interested in a customized plan, email me suarezcoral@hotmail.com for more info!

**In order to build a nice booty, you must use resistance/weight**

Here are some tips when doing booty moves!

1. Always keep your back straight. One way to know your back is straight is to stick your chest out. Not ridiculously, but slightly, and you will feel your back straighten. Kind of like sitting up straight.

2. You want to feel the tension in your heels. The tension will go through your heels, through your hamstrings and to the glutes. Whether you're doing squats, lunges, leg presses, step ups, etc, if you feel tension in your toes, you need to reposition. 

3. ADD WEIGHT. If you don't have a gym, carry books, water jugs, your kid, your pet lol, anything to add some resistance and weight. 

4. Remember to BREATHE in and out. Don't hold your breath!

SQUATS: I think everyone knows what squats are by now. My favorite is using the free-weight barbell squat rack. If you're just starting off, you can try the smith machine (it's assisted) or hold dumbbells in each hand. Start light and work your way up, but challenge yourself. 3-4 sets of 10-15 repetitions. If you can make it to 15 reps easy, UP your weight. You won't make any changes without pushing your body. Back straight and legs about shoulder width apart. 

POP SQUATS: Also known as jump squats. These are the only booty exercise I don't use weight, although you can if you're brave haha, but your body coming back down into squat position is some good resistance. They are plyometric. You want to jump up and back down into squat position and keep repeating about 5 sets of 20 reps. You don't have to use the stand, shown below, but I just wanted to show a simple example of what they are. 

WALKING LUNGES: These burn so good. I like holding barbells on my shoulders/back because I feel I can go heavier, but dumbbells work just fine too! Remember to step and your knee should not go past your feet, and your back knee should not hit the floor and push through your heels. 3-4 sets of 15-20 repetitions per leg. 

CABLE KICKBACKS: There are different variations of this machine, the cable machine, but this is basically what they look like. The stuff you can do on thisis endless! You could get in a full body's workout, yes, including abs. What you do is lower the cable pulley alllllll the way down. You can use handles and put under the bottom of the middle of your foot, or some gyms have these nifty cuff things to put around your ankle. Either one works just fine. Hold on, and kickback and squeeze! 

HERE is a video and correct form. Do 4 sets of 12-16 each leg. 

LEG PRESS: This is at the leg press machine. I think most of you have used or seen these. There are different kinds, but pick one that you like. I like to do a variety of stances such as shoulder width and closed width and have my feet higher up to feel most of the tension and weight in my heels. Do 3-4 sets of 10-15 reps.

LYING LEG CURLS: These bring back good memories haha. When I first started lifting and my friend was like DO THIS! I was like NOOO I DON'T WANT MY BUTT ALL UP IN THE AIR! I was so embarrassed, I'd never even touch the machine. I'd actually get so pissed he wanted me to do it that I'd walk off like a little brat. Somewhere down the road, I started to get courage to try different things, and let me tell you, these are WONDERFUL! They work your whole backside, your booty and hamstrings. I like to do 4-5 sets of 15/12/10/8. Meaning, I go heavier and heavier.

HERE is a video and correct form. 

STRAIGHT LEG DEAD LIFTS: One of my favorite, like top 3. You have to be careful when adding weight because you can easily injure your back if you do not have correct form. You want to keep your legs MOSTLY straight, but not lock your knees, and bring the dumbbells or barbell, whatever you choose, up and down, trying to touch your toes when you bring it down. You will feel the resistance in your hamstrings (the back of your thighs). Below is just an example, please do not attempt with that heavy of weights. I like to do it in front of the mirror, so I know my head is up, keeping my back straight. I like to do 3-4 sets of 10-15 repetitions.

GLUTE KICK BACK MACHINE: They are kind of like cable kick-backs but instead of at the cable machine, most gyms have their own glute kick back machine. These are killer too. They're pretty self-explanatory. I like to do 5 sets of 15/12/10/10/8. Meaning, I go heavier and heavier. 

HACK SQUATS: Took a video of these- they can feel awkward the first few times until you get used to them but they work wonders. Don't be embarrassed! You're doing it for you, not anyone else! Head straight, back straight, and make sure you're feeling it in your heels to your butt. You can vary your stances by shoulder stance, narrow and wide. Do 4-5 sets of 10-15 reps.

So next time you're at the gym, maybe choose 3-4 exercises from above and give it a try! Leg days are my favorite and it feels good to push yourself and feel it the next few days. Being sore is a good thing. You know you worked those muscles and they are growing! 

Make sure you eat a good meal before hitting these up! 

You'll need the energy! And eat afterwards too- you don't want your body to eat your hard earned muscles, you want to melt fat!

xoxo

12 Weeks Out

Today I am #12WEEKSOUT from the Jay Cutler Classic in Boston, MA! 

I was hoping my first show would be the Montanari Bros Powerhouse classic, April 5th, in New Haven, CT, but I won't be ready (which I'm okay with). Unless I magically lean out and look amazingly stage ready in 5 weeks :P No use beating myself up over it. All I can do is bring my best lean-mean-tan-package to that first show, May 24! Which will be a big one! I received my new meal and training plans from my coach on Monday, and I'm really excited! I've been muscle building for a while now and it's nice to have my usual routine changed up. It's harder and more rigorous, I love it! More sets, drop sets and different cardio regimen has been incorporated :) 

One thing I've come to realize, especially reading some other competitors' posts on IG, is the importance of balance. I've read posts of girls doing lots of fasted cardio super early in the morning, going back later for  hours of weights, not having anytime to themselves, and not having that BALANCE. Which is super important when doing anything. You can't lose yourself in the process. You have to have personal relationships, ENJOY LIFE, and know that you are doing what's best for you and what makes you happy. I don't necessarily mean go bar hopping and getting drunk off your ass and binging on crap, especially during contest prep, but you know what I mean. I remember in the beginning, my coach was very awesome while I continued to breastfeed Sylas. He didn't tell me when I had to stop, he gave me the appropriate nutrition to start this journey but to also have enough calories to keep breastfeeding. I told him when I decided to stop. Even after stopping, he was understanding of all my hormonal changes, that my body wasn't balanced yet and still adjusting, and would eventually even out. When I was 12 weeks out from the show I was hoping to do, the April 5th one, I told him "I'll go do cardio twice a day, I'll do whatever you want me to do to make that show." and he said that I shouldn't have to kill myself in the gym and hours of cardio, that he wouldn't starve me, and it shouldn't be that hard of a process. Honestly, at first I was like UGHHH,  because I was willing to do whatever it took to make that show. Now, I realize how dumb that was. When you do that, you really fuck your body up. Not just your body (metabolism), but you become mentally tired and lose yourself and the love of the process. My advice for anyone new competing or future competitors, if you have a GOOD coach that knows what their doing, TRUST in them and most importantly, TRUST in the process. That way you will LOVE the process. What fun would it be if you're dreading every day of it?

I wanted to do this little info post. To shed a little bit of light for those not familiar with bodybuilding competitions. Yes, I'm doing a bodybuilding competition, but I'm not doing the 'bodybuilding' category. For women, there are 5 categories: bodybuilding, physique, fitness, figure and bikini. Actually, I'm not even sure if they still do the bodybuilding category because I think it changed to "physique". But anyways, save the "ew she looks gross" "too manly" and ignorant hateful comments. ALL of these categories take so much dedication, self-discipline and commitment that most people do NOT have.

^ This is what people generally think of when they hear "bodybuilding competition". This is the bodybuilding category. Bodybuilders, as you can see, are the most muscular out of all the categories. They perform their routine to music, barefoot, showing off all their big muscles.

  

^ These are the rest of the categories. I'm going to go from right to left; more muscular to less muscular. All beautiful, bad ass women right here.

PHYSIQUE: (LOVE DANA!!) This is the second most muscular category with very low body fat %. They perform in groups, doing different poses, showing off their hard-earned definition.
FITNESS: One thing that sets this division apart from the others is that there is a fitness routine to music where competitors show off their flexibility, gymnastics, strength, and physical fitness. They are athletic and fit.
FIGURE: (LOVE NICOLE WILKINS!!) Judges look for the same type of physics as the above, fitness competitors, but they do not perform to a routine. These competitors are judged from all angles and the goal is to have an athletic appearance- wide shoulders, slim hips, and thighs. More condition and defined than the next category, bikini.
BIKINI: Competitors are very lean in this category. Judges look for a softer look than all other categories. Bikini girls are judged on balance, poise, physical appearance, front/right/back angles. Tight and toned. This category has gotten very popular over the last few years.

Remember, they don't look this ripped and lean all year long. This is the competition look. They are much fuller during off season.

So there you have it! My ideal physical look that I love and want to achieve is between bikini and figure. I love both of those categories and maybe one day I will move from bikini to figure. But, for now, I want to start with bikini and see how it goes.

I started getting into fitness around 2009/2010. I saw my first bodybuilding competition in Okinawa, JP at the gym I used to work at (GUNNERS!!) and from then on I was hooked. I've always done research since then. I've been wanting to compete for a while now, but with lots of moving the past few years, some ups and downs, and with being pregnant it has been put on hold. Now, I get to chase my dreams :)

PROGRESS PICS!

9m preggo: 188lbs
1: 2w pp 164lbs
2: 3m pp 154lbs
3: 6m pp 148lbs
4: today, 9.5m pp, 133lbs

-55lbs!!! wooooooooooo

When you want something, you put your heart into it! I don't just want to lose weight, I want to have confidence, I want to love my body, I want to compete, eventually earn my PRO CARD, I want to help others achieve the "unachievable" and strive for progression every day.
This is my passion. This is what I love to do.

I don't starve myself, I don't spend countless hours doing cardio, I don't even spend over 2 hours in the gym total a day, I take my rest days, and I ENJOY this process. I cannot wait to see more changes as I begin my cut!

Follow my IG for more: loveliftdrift

xoxo

9 Months PP Progress

9 months of pregnancy & 9 months post partum = 18 months of crazy ups and downs… and not just with weight. Damn, time flies! I have learned so much and have loved every minute, good and bad <3 I love being his mommy. If you're a parent, you know the feeling. The feeling of true love, joy, amazement and happiness that comes from just looking and thinking about your baby. Gah, I love it. It's indescribable. I am so blessed to have such a healthy and happy babyboy! 

Above is the little note I've been keeping track of on my phone. I wish I had my accurate body fat % for every month as well because that is way more important than numbers on the scale! 

Well it took me 9 months to put on almost 60lbs, and it's taken me 9 months to almost lose it all. I got pregnant about 5lbs above my normal weight and I'm a couple lbs from pre-pregnancy weight, which is awesome, but my body composition is still different… As in, body fat %, hip width, etc. Some things I will never be able to change back to the way they were, and I'm ok with that.

Progress photos time!

It's nice to see Betty-Back-Fat disappear :) 

1: 1 week PP / weight unsure 

2: 3 months PP / 154lbs

3: 11.11.2013 almost 6 months PP / 150.8 / 27%BF

(started with coach)

4. 9 months PP / 135.8

It has also been 14 weeks down with my coach!

The human body is amazing. It is capable of doing the unthinkable. It is stronger than you think. Your mind will give up before your body will. With the right motivation, dedication, consistency, foods, fuel and training, you can transform into anything you set your mind to. You just have to decide to do it. You have to want it enough to make it a lifestyle.

How bad do you want it?

I feel a bit more confident now. I feel less obsessed about losing the weight. I wish I didn't stress as much as I did in the begining  because if you want to lose it the healthy way, it all takes time. Every body responds differently. I'd be lying if I said I wasn't a little bitter about the women that got their sexy tummy back in a few months' time, or the women getting to step on stage  so quick to compete, the women living my dreams while I've taken steps backwards with this weight gain… but then again, I know I am doing my best, giving it my all, and I'm doing it all the healthy way. My turn will come, and I'm going to chase the hell out of my dreams and reach them.

I get questions about what foods to eat, cardio, weightlifting, supplements, etc etc, and for my next blog I'd like to answer questions YOU have. 

Send them to my email: 

suarezcoral@hotmail.com 

or write in comments below!

Don't forget to follow my IG: coral.suarez

xoxo