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

First Bikini Comp!

These are exactly ONE YEAR apart. 

1 month post partum & 13 months post partum.

-65lbs

-over 15% body fat

-ountless inches

-Betty back fat & Tina, the talking tummy

I DID IT!! I competed after so long of wanting to and training- even if I wasn't in the shape that I wanted- but it was time, especially so I could build a better me. I wanted to write my first experience while it's still fresh in my head. The day felt like it dragged, but looking back, it was over in a flash and now everything is "back to normal." Such a weird feeling, but it feels good! I feel free, less stressed, more motivated and looking forward to the new goals I have.

Competition Day Recap
Tan: I ordered two bottles of Protan and didn't even use half of one bottle. I exfoliated all week and did the first application Thursday night to see how my body took it. If you do this, make sure you put lotion on hands, knees, elbows and feet as the tanner stains those areas very easily and it appears darker. Also, don't pour it in a container and dip the sponge because it takes longer and is messier- just spray and use the sponge brush it comes with!! I let dry that night and went to bed in long sleeve & sweats. I felt pretty dark, but we did another application on Friday night and I did the same process. There may have been a few streaks or darker spots, but we easily touched it up and it really was not bad at all for our first time! Plus, saved money and I didn't have to worry about peeing on competition day because it was dry and wasn't getting ruined by anything that touched or splashed me. 

Mani/Pedi/Body hair: Got my mani, pedi, and eyebrows waxed on Wednesday evening. I bought Hair Away and used that Thursday, along with a razor for other areas, after my gym session. I wanted to do it all this day because I knew we would be applying Protan later. No body hair on show-day. I brought a razor with me just in case I had any missed spots or fast growers hahaha. 

Jewelry/suit/heels: I had two suits and really wanted to wear the second one I got as a back-up, but it was too tight, making me look even fluffier, so I went with my first (which I still loved). Brought both suits with me just in case though. All my jewelry & heels were bought from Amazon weeks before and luckily no problems there.

Food/luggage: I packed my instructed meals in my Isobag with a few extras in case the day ran late- which it did. My Isobag included chicken, brown rice, greens (which I didn't eat), rice cakes, peanut butter and a Snickers for before I walked out on stage. In my duffle bag I packed: Protan, Jan Tana body glaze, bikini bite, gloves, hair straightener, brush, tooth brush & tooth paste, gum, cookies for after, extra clothes, razor, lotion, make-up for touching up, vaseline, deodorant, hair spray, phone charger (it's a must), aaaaand I think that's it? I made a list throughout the week and made sure every single thing was packed before heading out the door. 

Check-ins: "8AM Sharp" was emailed to us, but competitors came even up to 2 hours late and checked in and got their NPC card, so I'm not sure I will be there on the dot for future shows. We live 45 mins away so I woke up at 5am- did all the morning necessities, breakfast, etc and had to make sure all my sons' stuff was packed as well. We dropped him off around 630 and we arrived at the venue by 730. From there the actual show didn't even start till about 1pm when prejudging was supposed to start at 1130! I feel it was very unorganized, especially since they did 2 shows back to back on the same day... it took so much longer. Thank goodness I had only registered to the first show! Phew. The second show people, or those doing both, had a really long ass day.

Backstage: After getting our numbers we went back stage to start getting ready for the show. Everyone was scattered down the halls, the bodybuilders doing touch-ups, practicing poses, pumping up and girls scattered in bikinis, touching up, taking photos and in the bathroom doing the same. I'm not sure who, but one lady brought an extension outlet with a bunch of outlets to put it in the bathroom which was so nice and convenient! Everyone got to charge their phones or hook up their hair curlers/straighteners without fighting and rushing each other for the 2-3 that were in the bathroom. Everyone had a bunch of luggage and one thing I saw that I will bring next time is a fold-up chair! Some girls looked intimidating, and ended up being so sweet and some didn't even say hi. Some were on drugs  but most were thirsty, hungry and just depleted. Alex stayed with me to help get ready, but then he went and found a seat to watch the prejudging and I was left alone. Which is not my ideal situation, if you know how shy I am. So I just chatted up other girls randomly in the hall or bathroom or went on my phone etc. 

Prejudging: So after moooore waiting, it was finally bikini's turn. We were last and I got instantly nervous as soon as they said "bikini A." Before our turn, I had spent the last hours practicing posing in the mirror, fixing my hair, re-applying glaze and chatting with the other girls. I was first in line for Bikini Class A and they gave me instructions before hitting the stage. As much as I practiced, I was so not prepared for the nerves that hit me as soon as I walked on stage! They called my number and I walked with what I think was a smile on my face?? Not sure what my hands were doing... The lights were so bright and I have bad eyes to begin with, so could kind of make out where the judges were. I tried to smile, but it kept twitching, I felt I was barely able to keep my eyes open too. I tried to bring the sassiness and smiling self that I had been practicing so much, but it was hard and I definitely stiffed up. I saw a video that Alex took of me and my posing went way too fast. Next time I will practice more without a mirror in front of me. We did comparisons and that was about it! I felt like I was up there for just a few seconds and it was over. Looking back, I feel disappointed that I didn't give it my all. All that hard work and waiting around for me to choke up there sucks.

Night show: Before the night show, Alex and I went back home to our town to get a burger then chilled at home to hang out, and I really wanted to get a nap in, but that didn't happen. I was soooo exhausted at this time but had stuff to do, my son was awake, and time just ticked away... I didn't get any rest. The night show was supposed to start at 7, but I knew it would be a while again before we were up, so I took my time driving back. I think I got back around 730pm and the show had just started. The night show was way more exciting with louder music, more people, guest posers and trophies. I watched some of the performances and I felt more comfortable and motivated again. Too bad judging had already happened and I was kind of bloated from eating earlier. It was around 9pm or so that we finally were up. I did much better with my performance, but again, the judging is done in the AM. Instead of leaving the stage, we got called up from 5th place to 1st and took photos together. I felt like a cow at that moment next to the other girls lol. I was like shit, I shouldn't of ate. But at the same time my muscles were so much fuller and tighter. The girl that took first place, Ashley, really cool chick, looked so amazing. She wasn't from the area so I know it wasn't political and she took the 1st place and overall and was definitely well-deserved! Her walk and posing was just so confident. Some girls had amazing bodies, but ruined it with their performance- aka boring and awkward. I think I was somewhere in the middle. But I learned so much and glad I had this first experience because I know the next time will just be better and better.

I could list everything I would do differently, but whats the point. It happened and I have learned SO much, about coaches, nutrition/macros, and training. Right now, my concentration is on building more muscle, doing less cardio, building my metabolic capacity with reverse dieting, and ENJOYING myself again. I lost the baby weight, and that's all I felt I looked like. Just flat and fluffy in a bikini. Next show, I will have more muscle, definition and be so much leaner. I'm excited for the changes I will make. I've made such a difference in 1 year! Let's see what another year can do :)

Day before posing practice- If only I could have posed the way I had been practicing, I would have felt better about my performance rather than stiffing up :( 

Competition day! Getting ready!

Makeup by Linda!! Thank you sosososo much! She came and met me at the venue in the AM before heading to school. My life-saver!! I couldn't of even come close to doing as good of a job as she did.

Backstage fun! Posing, pumping, booties and tanned bodies.

I got to meet a lot of really awesome ladies!

Snickers before hitting the stage. Mmmmm.

Helping me with glazing up <3

I know I wasn't as lean as I should have been, 

but I have never felt so tiny! 

At home before the night show :p happy bellies!

Before the night show and post-burger and cookies :D

oops hahaha thickkkkkk!

Comparison photos from prejudging. The lighting made it hard for him to get good photos but I'm okay with not seeing detail lol!! My curves look better like this :P I will admit, as proud as I was for coming so far with my transformation, I wasn't completely confident and a little embarrassed for not being as lean or cut and I tried hiding it, but I know it showed. 5th place and a trophy to take home. I knew it would be 5th & I'm not mad! The shorties in my class were bangin' and gave me more motivation to build for my next show. This hasn't discouraged me in the least bit. I knew going in that I would probably be the thickest/fluffiest one of the bunch. It was about completing my goal I had set, getting over some fears, and now, these will be my new before photos. 

It's me vs. me.

It's my journey.

Can't stop, won't stop.

Time to build!!

Come follow me on IG @coral.suarez

xoxo

7 Weeks Out

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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