TUESDAY / WEDNESDAY

My site was down for maintenance but I kept my diary up to date! Here are my entries.

TUESDAY FEB 27th

WEDNESDAY FEB 28th

12 WEEK TRANSFORMATION CHALLENGE | ACCOUNTABILITY

Month 2 of my transformation challenge actually began last week. However many of the participants have been experiencing challenges that have put them out of commission at various points in time during the past 4 weeks. I know exactly what that can be like having  had a new baby and having  fairly recently recovered from bronchitis.

SO….. With my new found empathy,  I am extending the start date of month 2 to TODAY!!! If you haven’t already, please follow this link to sign up to month 2.

TRANSFORMATION 2018 (MONTH 2)

If you have not already joined this challenge and are interested in taking part I will be making month 1 available to new subscribers and a fresh start date for that will be coming soon, so stay tuned.

Please watch the video for details of my ‘challenge within the challenge’ and learn how you can win the following items from TONYMORRISFITNESS.COM | RRP $109.98

 

AmiLean Advanced Firming Lotion with Bottle Of Shred!

 

 

12-WEEK TRANSFORMATION CHALLENGE | WEEK 2

Last week was my first week getting back in the gym on a consistent basis. It was a challenge after recovering from childbirth followed by a bout of bronchitis. Getting used to taking care of a newborn and all that comes with it required quite a huge adjustment as any new parents can attest to.

Now that my regular exercise routine has been implemented it’s time to place a lot more emphasis on nutrition and eating according to my goals.

 

The main keys to success are as follows:

  • Meal planning.
  • Grocery shopping according to the plan
  • Meal preparation

 

Regardless of what type of diet you want to follow, be it  low carb, intermittent fasting, ketogenic etc, you have to structure it according  to your specific goals. You should consider the amount of calories you are consuming in relation to the amount of energy you are expending in a day. Also try to be aware of your macronutrient and micronutrient intake. This refers to protein carbohydrates and fats as well as vitamins and minerals. There are apps such as Myfitnesspal and chronometer that can help you keep track of this while learning what is contained within each type of food.

12-WEEK TRANSFORMATION CHALLENGE | WEEK 1

I’d like to extend a huge thank you to all of  you who signed up for my Transformation Challenge. Week 2 is well under way, and everyone I have spoken to managed to get into the gym and get  most of their workouts in during week 1. Once you have made the commitment to workout 4 times a week and you have established you routine, it will get much easier to be consistent as the weeks progress and you start seeing the improvements.

I personally had a very successful week of training and am happy with the progress that I made.

Check out my video for a summary of week 1 and an intro to the focus for week 2.

More videos to come so stay tuned, and lets make some amazing gains in week 2!!

EXERCISE LIBRARY (Workout 4)

STABILITY BALL HAMSTRING CURLS:

This move specifically isolates your hamstrings to maximise muscle exhaustion at the end of the set and improve strength gains. Because the Swiss ball is an unstable surface, your core will also have to work hard to control the movement. Lie on your back as shown with a Swiss ball by your feet. Place your heels on the ball and raise your hips so that your body forms a straight line from shoulders to ankles. Brace your core and roll the ball towards you. Squeeze your hamstrings and lowly straighten your legs rolling the ball away in a steady controlled motion Pause and hold your body straight. Repeat for the desired number of repetitions.

Stiff Leg Deadlifts:

Hold a barbell and stand with your torso straight and your legs spaced using a shoulder width or narrower stance, have your knees should be slightly bent. Keep your knees still as your lower down bending at the waist over the tops of your feet. Extend your hips and waist until you are back to an upright position.

Lying Hamstring Curl:
Lie on top of the bench face down. Make sure that your knees end up just beyond the edge of the bench. Place your feet underneath the ankle rest so that the ankle rest sits on your Achilles tendon, directly above your heels. Grasp the handles in front of you. Bend your knees and drive your heels up so that you force the ankle rest up and toward your buttocks. Don’t allow your hips to rise up off the bench. Bend your knees as far as you comfortably can, and then slowly and under control, extend your knees so that you lower the ankle rest back down to starting position.
Walking Lunges:
Start by standing with your feet shoulder width apart, step forward with one leg, flexing the knees to drop your hips. Lower the leg down until your rear knee nearly touches the ground, keeping your back straight. Then step forward with your rear foot, repeating the lunge on the opposite leg.

Exercise Library (Workout 3)

BANDED OVER & BACK:

Grab a band with your palms facing down and slightly away from each other. Starting with the band down in front of you at your waist, be sure that you place constant tension into the band by pulling your hands away from each other while maintaining a straight elbow position. You will begin to initiate a dynamic movement of the band traveling up and over your head then back behind your back until it makes physical contact with your lumbar region. Go back and fourth touching down at the waist and lower back for the recommended number of reps. Maintain a smooth motion throughout.

BANDED FACE PULL:

This exercise targets the posterior deltoid, middle trapezius and external rotator cuff. These are all very small and intricate muscles, so a proper athletic position at the lower body and core is needed to create a stable base to work from. Place the band at about shoulder height and focus on smoothly brining the band back to your face while driving the elbows behind yo. Keep your elbows above shoulder height.

BANDED PULL APART:

Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise. Pause as you complete the movement, returning to the starting position under control.

BANDED EXTERNAL ROTATION:

Wrap one end of the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place. Continue as far as you are able, pause, and then return to the starting position.

Rear Delt Flyes with Dumbbells:

A dumbbell rear delt fly exercise strengthens your upper back muscles and shoulders. At the same time it enhances the stabilization of your spine, deep abdominals and hips. Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells. Raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Do not round your back or dip your head. Keep your core stable. Breathe out as you raise your arms. Lower your arms to the starting position breathing in as your do so. Repeat for the desired number of repetitions. The

Military Press:

The main muscles targeted in a military press are the shoulders. Start by placing a barbell chest height on your body. Use a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar bone. Lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Next lower the bar down to the collarbone slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions.

Barbell Bicep Curl:
Grab a barbell with an underhand grip and let it hang with arms fully extended and palms facing forward. Begin to raise the barbell to your neck level only using your biceps. Once you reach the peak, slowly lower the bar to starting position. Keep your elbows fixed and do not lift or move your elbows. Squeeze your biceps at the top of the lift. Use a controlled steady speed throughout the motion. Lower the weight all the way until your arms are fully extended.
Lateral Raise:
Hold dumbbells with your palms facing in and your arms straight down at your sides at arms’ length. Keep your torso stationary and lift the dumbbells until they are parallel with the floor, then slowly lower them back down. Repeat for the desired number of repetitions.

Skull Crushers: Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Only bending the elbows lower the weight with control, as you power the weight back up, stop just short of full extension. Keep your elbows in tight avoiding elbow flare to ensure the triceps do the bulk of the work.

Dumbbell Front Raise: While keeping your torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Raise the dumbbells until they are slightly above parallel to the floor, and slowly lower them back down. Repeat for the desired number of repetitions.

Rope Tricep Pushdowns

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to your chest. Breathe in as you perform this step. Repeat for the recommended number of repetitions.

Rope Hammer Bicep Curls

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand upright keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Only your forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Remember to keep the elbows in and your upper arms stationary. After a 1 second contraction, squeeze your biceps,and slowly return the weight. Repeat for the recommended number of repetitions.

Exercise Library (Workout 2)

Single Leg Glute Bridge

Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, crossing your foot over the opposite knee. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause, squeeze the working glute muscle and then return to the starting position.

Plank & Leg Lift:

Get into a push-up position on the floor, and bend the elbows at 90° and have the weight in your forearms, as you maintain a straight line with your body slowly raise one leg at a time and hold at the top and lower back down.

Side Plank & Leg Lift:

Lay on your side with your feet together and one forearm below your shoulder, raise the hips until your body is in a straight line then slowly raise the top leg and hold. Repeat on the opposite side.

Goblet Squats:

Squat down between your legs until your hamstrings are close to your calves, keeping your chest and head up and your back straight. When you get to the bottom, hold the position for 2 counts and come back up. Repeat for the desired number of repetitions.

Cable Glute kick-backs

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Or place your feet in the fabric handle if no cuff is available. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Leg Extensions:
Select your desired level of resistance on the weight stack and insert the pin. Adjust the seat position so that your knees are directly in line with the axis of the machine. Place your shins behind the pad at the base of the machine. Lift the pad by extending your legs. Tense your quadriceps at the top of the movement. Hold the contraction, squeezing your quads for 1-2 seconds. Slowly lower your feet back to the starting position and repeat for the desired number of repetitions. Breathe out as your lift the pad and breathe in as you lower it back to the start position.
Reverse Lunges:
Stand holding a pair of dumbbells at your sides, with your feet aligned up with your knee and hip joints. Make sure you have at least a few feet of clearance behind you. Start with your chest out, head up, and a slight bend in your knees. Step backward with your right leg, landing on the ball of the foot, then bend both knees to lower yourself to the floor. Make sure to step back far enough so your front knee is behind the toes at the bottom of the movement. When your front thigh is parallel with the floor, extend your knees and hips to stand back up to the start position. Alternate legs with each rep.

Side Lunge

Side lunges allow you to work your hips, glutes and thighs slightly differently than traditional squats and lunges while still targeting the major muscles of the lower body. ake a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one.

Kettlebell Swings:

Squat down, grip the kettlebell with palms facing you then stand tall and as you keep the arms long and loose squeeze the shoulders blades together and engage your core. Soften knees, shift body weight into heels, and drive through heels, explode through hips to send weight swinging upward from quads. Aim for chest height, with arms extended.

Exercise Library (Workout 1)

Dumbbell Incline Chest Press

Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Once the dumbbells are raised , rotate your wrists forward so that the palms of your hands are facing away from you, keeping full control of the dumbbells at all times breathe out and push the dumbbells up with your chest hold for a count and then slowly lower them back down. Repeat for the desired number of reps.

Deadlift & Row: Bend at the hips to grip the bar with an overhand grip, keep your chest up and your back straight, and begin pushing through your heels to move the bar upward. When the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Then follow the rowing motion with completing a deadlift then lower the weight and repeat.

 

 

 

External Rotations

Wrap one end of the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place. Continue as far as you are able, pause, and then return to the starting position.

(This can also be performed using a cable machine).

 

Lat Pulldowns

Grab the bar with the palms facing forward, extend your arms above you, then bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Hold the contracted position for 2 counts then slowly raise the bar back up.

Assisted Pull-ups

Use an assisted pull-up machine,. Select a resistance that just allows you to complete the desired number of repetitions. On this machine, the more weight you add, the easier the exercise is to perform as it subtracts from your body weight. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position. Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down. Slowly release to full arm extension. Repeat for the required number of reps and carefully dismount from the apparatus.

Tricep Dips (Bench)
Sit on side of bench. Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat. Bench height should allow for full range of motion. Knees can be bent to make exercise easier. Feet can be elevated on another bench to increase resistance.

 

My Photo shoot with Picturegroove Photography & Monica Brant

 

Last summer, I had the amazing opportunity to shoot with Sarah Lyons of Picturegroove Photography,  in Las Vegas at the Mr Olympia.   Sarah and I had been talking about shooting together for a long time,   but as we lived in different cities and both travelled a lot,   it had been difficult to schedule prior to this.  The experience turned out to be well worth the wait.

Sarah was also shooting Body By Brazil active wear  that weekend.  The timing worked out so well that Sarah showed some images of me to Janine Brazil, the designer and organized for me to model some of her beautiful outfits. It got even better than this!! International fitness icon  Monica Brant was part of the project also,  and I got the opportunity to spend and entire day getting to know her while having our hair and makeup done and as we spent the day on set.

We all met up at Sarah’s house very early 0n the Sunday morning after the Olympia show.  We had hair and makeup done by Michelle Jean-Pierre of Beauty n’ Bronze.  This was yet another pleasant surprise,   as I knew Michelle when I lived in Canada and we competed together at  what was my very first WBFF show back in 2008.

Once everybody was glommed up,   we drove 40 minutes into the desert to Nelson Ghost Town.  It was a great location unlike any I had ever shot at before.  It was a very tiny tourist town with only one convenience store/ cafe.   They had a room we used for costume changes and to rest in between looks.   It was an extremely long day and very hard work shooting out-doors in the desert heat.  It was especially hard for Sarah Lyons however,  because while  the models had long breaks to change,  and took it in turns,   she was out in the blazing hot sun the entire time.

I didn’t compete in any shows in 2016,  but having photoshoots to work towards served  as a fantastic way to motivate myself to train hard and work towards a goal.  Being a life-long competitive athlete,  I am highly goal oriented when it comes to training.   I love training for a particular event and am always striving to improve each year.   This year my ‘prize’ was to be featured in Oxygen Magazine right next to my idol Monica Brant!!

Check out the video clip below which features the highlights from the day!!

 

 

TESTIMONIAL: TAYLOR DEBOER

 

When I met Judy I was already a pretty active person. I worked out very regularly doing mostly cardio with a little bit of weight training. My issue with the way I was training was my tendency to do a lot of the same exercises everyday, which caused me to stop seeing any sort of results from my work. One of my biggest fitness goals was to lean out my body specifically my legs. Judy helped me immensely to build lean muscle mass that has made my legs and rest of my body look great!

From training with Judy I have significantly cut back on my cardio, which wasn’t leaning my body out, and increased my weight training. I never thought I would be so excited about working with weights and machines, but Judy showed me how properly use them for my goals and now I really enjoy it.

 

I starting enjoying weight training so much that Judy suggested I try competing in a WBFF show. So I did! I had an amazing experience both preparing for the show and competing. In preparing for the show Judy taught me the ins and outs of posing, proper workouts, and proper nutrition.

Having to be a little stricter with my routine than usual taught me a lot about my body. I learned on a deeper level how to lean out in a whole new way. The show was very rewarding and even post show I have kept a lot of the preparation habits I developed, which has further changed my physique.  

 

 

Judy taught me how to train outside of my comfort zone so that I would not revert back to doing the same exercises day after day. She even inspired me to continually set new fitness goals that we are still working on now.

She taught me that you can always go further than your initial goal. Within the eight months that I have been training with Judy my body looks very different, in a great way! I look much stronger and leaner than I ever thought that I could.

 

 

 

TESTIMONIAL: KATELYN BOON, WBFF PRO

My name is Katelyn Boon, I’m a Personal Trainer, Fitness Model and WBFF Pro Fitness competitor. I have  known Judy Wright-Morris for a number of years. We first met back in 2007 when she lived in Vancouver BC.  I first decided to compete in 2012 and it was Judy who inspired me after we spent some time living together.   She showed me how to strengthen and build my physique using weight- training and nutrition.   She strongly urged me to compete in the Fitness Model division as she could see that I had great potential.   I didn’t quite realize at the time just how right she was. Judy had moved back to England at the time of my first show so she referred me to a very good friend and one time student of hers, Victoria Felker.  Victoria and I really hit it off and trained for two shows together.  On my second round I placed first and earned my pro status.

I took a 3-year break from competing to focus on other areas of life.  Fitness actually took a backseat for a while.   However, when life changed again and my passion for fitness returned  Judy appeared in my life once more, during her ‘Bootcamp Tour’ to Vancouver.  I had recently decided to leave my office job and embark upon a career as a Personal Trainer.  Judy and I spent a lot of time together during the Bootcamp,  and when she left she told me that she felt strongly that it was time for me to make a comeback and compete for the first time as a pro.  Judy now lives in LA,  but has a lot of experience coaching online via skype,  text and email. We started our prep in January and my show was on April 22nd 2017.

 


Judy is an amazing trainer and she really helped push me throughout my journey to my show.   I felt completely nourished the entire time  and never felt deprived or depleated.   At the beginning of my prep,   Judy encouraged me to go out and enjoy myself on the weekends.  Everybody responds differently to training and nutrition.   My body reacted really well to very high calories and carbohydrates and even the occasional pizza or burger.   Having a little feedom on the weekends at the start really helped me out,  as I had just moved to a new city (Victoria BC).  I was also in a brand new relationship as well as starting a new job as  a trainer.   I was actually under a lot of stress but my training and diet did not add to it,   as I knew I was in great hands.   To help with meal timing,  I outsourced my meal prep to Fit Fix Cafe who are based in downtown Victoria.   This really helped me stay on track and I highly recommend this to aspiring competitors with a busy schedule.

 

My competition physique was not a result of starvation,   but of hard work and a well balanced diet.  During this particular show prep,  I was a bit of a juggling master.   I was juggling prep,  a new career and a new relationship.   I’m happy to say that none of my priorities fell by the wayside.   I didn’t feel deprived at all throughout my prep.   I have been able to live life and achieve my goals, and that is what it is all about.

 

 

TESTIMONIAL : QUINN TEW

“I have been active all my life and an athlete for many years. My sports were rugby,  powerlifitng and running. Most of my goals in the past were performance based. Training for my first figure competition with the WBFF was the first time I have had an aesthetic goal such as becoming a fitness model.

The process made me determined, curious, and nervous but excited to take on the challenge. I met my coach Judy, through a mutual friend, bikini competitor Erika Straub. About a year about a year ago, I was in France teaching English and as a result training and fitness took a back seat. While there Erika and I remained in contact and I watched her grow and transform into an amazing, strong,  bikini competitor. She sparked my motivation to compete. I teamed up with Judy and discussed a plan of action to start the process in France and officially started when I moved back to California. Through it was mostly online training, texts, and Skype calls. I trusted the process and saw drastic results.

Her knowledge, skills, and unwavering support helped me become the fitness competitor I am now. the  4-month prep was a life changing journey. The path was fun, tough, emotional, informative, and eye opening. The preparation has made me rediscover my hunger for competition, athleticism, and desire to inspire others. I feel strong, confident, and able to be myself but a better,  more whole version of me. Sure I had fear and self doubt, (a lot of it). However,  my inner monologue and Judy’s  mentorship, and holding me accountable kept me on track. I have come to love and live the process of recreating my body and I brought the best possible package I could to my first show. This not a game, it is a sport and you have to be just as tough physically and mentally for it as for any other. Contest prep is a process and a sport to respect.”

 

WORKOUT OF THE WEEK (Upper Body)

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Here is one of my favorite workouts for upper body that focusses on your shoulders, biceps and triceps. It is a  fast paced workout that incorporates super-sets and tri-sets. Its great for sculpting and toning your arms, and the faster pace helps you to burn more fat while you work out. If your goal is to build more muscle,  lower your rep range, increase your weights as well as the rest time between rounds. If you want more toning, then use higher reps and shorter rest periods. Either way, your weights should be heavy enough,  that its very difficult to complete the last 2-3 reps of each set if you want your workout to be effective.

If you are looking to burn fat then I recommend including the recommended cardio after your weights session.

WARM-UP  =  ROWING MACHINE: MODERATE PACE: 1000 METERS

FOAM ROLL / DYNAMIC STRETCH

WEIGHTS

NOTES:  FOR A SUPER-SET OR TRI-SET,  PERFORM THE FIRST EXERCISE FOLLOWED IMMEDIATELY BY  THE SECOND/THIRD EXERCISE WITH NO REST IN BETWEEN.

STEPMILL  = 20  MINS  HR: 135 – 150

STRETCH!!!!

Exercise REPS SETS
Hanging Leg raises /OR ROMAN CHAIR    

SUPER-SET

DB lateral raises

(30 sec rest between rounds)

20   X

 

20   X

 

3

 

3

 

Seated Shoulder press

TRI-SET

Bar bicep curls

TRI-SET

Bar Skullcrushers

(45 sec rest between rounds)

8-10  X 

 

8-10  X 

 

8-10  X  

3

 

3

 

3

Machine Reverse flyes

TRI-SET

Plate front raise

TRI-SET

Close Hand Push ups

(45 sec rest between rounds)

8-10   X 

 

8-10   X

 

8-10   X

3

 

3

 

3

Rope tricep pushdowns

SUPER-SET

Rope Hammer curls

(45 sec rest between rounds)

 

 

8-10   X

8-10   X 

 

 

3

3

Machine /Hammer Shoulder press

(45 sec rest between rounds)

8-10   X 3

WORKOUT OF THE WEEK!!

Here is a quick routine to tone up your butt and abs. Perform this routine 3 times per week to build core strength,  increase glute activation and hip stabilization. This is perfect for beginners and for advanced exercisers who may travel a lot and have a need for a quick routine and no gym access. This workout will also raise your heart rate, thus providing cardiovascular benefits. Video demonstration is provided!! Break a sweat!!!

 

Floor exercises

 

Circuit 1

 

Glute bridges x 15

Heel lowers (lower back into the floor)    x 20

Plank 30 – 60 seconds

Crunches with legs raised   x 20

 

Repeat this circuit 3 times.

 

Resistance Band exercises.

 

Circuit 2

 

Lateral walks 15 steps each direction

Reverse walks 20 steps backwards

Glute extensions 20 per leg

Squat jumps 20

 

Rest for 2 minutes.

 

Repeat this circuit 3 times

 

 

STAYING MOTIVATED

Tips to Sustain your Motivation



Find a visual to inspire you:

Find an image of somebody who represents a physique or athletic ability that you aspire to achieve. However,  don’t get too caught up with the idea of  trying to be like someone else who may have a different set of  life circumstances to yourself. What is even better, is to find images of yourself when you have been at your best physically . You can use yourself  for inspiration and this can be very powerful.

Like attracts like:

Align yourself with likeminded individuals who genuinely want to see you succeed. Such friends will hold you accountable and ensure that you stay on track. If you fall off the wagon they will help you get back on just as you will help them. If your current circle is mostly people who are where you don’t want to be, chances are they will help to keep you off track, and this it will make it much harder for you to accomplish what you really want.

Keep Things Fresh:

Variety is the spice of life. Boredom and staleness are an inevitable state of affairs unless you switch things up. Try a new gym or venture outside. Some kind of consistency is required to accomplish a goal, but change can be a vital part of the plan and can work miracles when it comes to motivation. Even something as small as changing your workout music playlist or buying some new workout clothes can really liven up your next training session.

Be Commited to your goal:

Having a goal that is extremely important to you is key. If you have a goal with a deadline you are less likely to find excuses to let yourself fall off track. Set fitness goals for 1 year, 6 months, 90 days and weekly. The accomplishment  of short term goals are highly rewarding and help you to keep your larger long term goals within your sights. Remember to re-affirm your goals to yourself on a regular basis so you don’t get too distracted by the many other temptations of life.

Client Success Story:     KAREN RIOS

I have been working online with Karen Rios of ‘I AM XMPLARY’ Designs for the past 18 weeks. Her goals were to get in the best possible shape for her appearance at the  Muscle Beach bodybuilding contest on Labor Day weekend. She has been extremely disciplined and a true pleasure to work with. This  lady is beautiful, hard working and extremely talented. She designs and hand makes custom competition bikinis, and fitness apparel. Please read on to see what Karen had to say about working with me.

 


Judy is absolutely amazing! I had been working out for a while and simply felt like I had hit a wall, I had not seen significant progress in several months! I was so impressed with Judy after she completely transformed my friend for a wbff competition that I knew she could help me break my plateau. Week by week Judy provided challenging workouts along with a macro breakdown that was specific to my body and goals; Judy is not into the starvation thing she actually gave me reasonable amounts of food, so I never felt too deprived.

Shannon Lewallen wearing a custom competition suit designed by Karen Rios of I_am_Xmplary. Muscle Beach Memorial Day 2016

My favorite part about working with Judy is that she was always there to answer questions and I felt like she genuinely cared about my goals.


Fast forward 18 weeks and I’ve completely transformed not only my body but also my mind. I feel Judy has given me the right tools to carry on my fitness journey and reach my goals. Thank you Judy for all your time and dedication 💪🏼❤️

 

 

BASIC GYM ROUTINE

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Back to the GYM!!!!

 

Here is a basic gym routine you can try next time you go to the gym. Its simple,  straightforward and ideal if your are just getting back into the gym after a summer layoff.

The workout is broken down into three mini-circuits. Perform each exercise in the first group, following the recommended number of reps. Once you have completed all three exercises, repeat the circuit for a total of three rounds.

When selecting a weight for the resistance exercises, choose levels that make the last 5 reps extremely challenging. You should feel a good burn, but don’t sacrifice good form for the sake of heavy weight, especially if you haven’t weight-trained in a while.

 

Here is the workout breakdown:

 

GYM workout

 

Circuit 1

Bosu knee-elbow crunch 20 reps

Knee raises (Roman Chair) 10-15 reps

Weighted Split squats (12 reps per leg)

 

Repeat this circuit 3 times.

 

Circuit 2

Lat pulldowns  15 reps

Incline chest press 15 reps

Tricep pushdowns 15 reps

 

Repeat this circuit 3 times.

 

Circuit 3

Adductions 20 reps

Abductions 20 reps

Leg press 20 reps

 

Repeat this circuit 3 times.

Get Your Mind Right: Set Goals!

REMEMBER WHY YOU STARTED


 

“If one advances confidently in the direction of their dreams,

and endeavours to live the life he has imagined,

he will meet with a success unexpected in common hours.”

 

                 Henry David Thoreu

 

 

Top-level athletes, entrepreneurs, and high achievers all set goals.  Setting goals helps you to create long-term vision and short-term motivation. It helps you to manage your time, resources and learning, thus allowing you to make the most out of your life. If you do not focus on where you want to go, you will never get there.

Figure out exactly what it is you want, along with a timeframe in which to accomplish this, and then make a plan to take you there. Once your plan is in place, start taking action.  On your way to your main goal (long-term goal) it’s helpful to have short-term goals along the way,  so that you can attain small victories and learning experiences, that will enhance your experience as well as sustain motivation and focus.

"Stay Focussed on Your Vision"

“Stay Focussed on Your Vision”

An example of a long-term goal would be something along the lines of;

“I plan to become Mr/Ms Olympia.”

Examples of  2 short-term goals that would help get you there could be;

“Tomorrow I will join a gym” and then “I will workout with a trainer 3 times per week for 12 weeks”

It could take several years to qualify for the Olympia if you were new to training but you could possibly enter your first local contest within a year,  if you started with the first two short term goals, leading to the third.  Once you begin taking action according to your plan,  it’s important to check in, evaluate your progress,  re-affirm your goals and  adjust your plan where necessary. The accomplishment of the short-term goals are key to staying focussed.

Write down your goals and re-affirm them to yourself on a daily basis. We live in a time like no other, when it comes to the quantity of distractions that can derail you. To help prevent this, find people who will encourage you,  hold you accountable and help keep you focussed. Be wise when selecting such people because not everyone will want you to achieve your goals. For example,  your drinking partner won’t be very happy if you are spending time at the gym instead of your favourite nightclub. They could even try to persuade you to believe that your goals are unreasonable.

Feel The Fear and Do it Anyway!

You need a routine of daily goals that correspond to your larger weekly goals that relate to your even larger monthly goals, and so on. Setting realistic attainable goals is fine, but set these in conjunction with immense aspirations. These are goals that seem impossible yet they challenge and inspire you.  Such goals can seem overwhelming at first.

One of the greatest obstacles to success is that dreaded F. word, FEAR. It is not the huge goal that is the problem, but the fear itself. Fear can cripple you in its many manifestations, such as anxiety, stress, discouragement, depression, self doubt, loss of confidence, anger and that list goes on and on. The bigger the goal, the more of these obstacles you may have to overcome. It’s fine to feel these fear-based emotions that can cause internal chaos.  However, these are not reasons to quit,  but they are reasons that many people do. The key to managing these,  is to stay focussed on the baby action steps that you can take on a daily basis and be consistent. If you fall off the wagon, get back on!!!!

Your Fitness Goals

Choose a goal and be very specific. For example, if your goal is aesthetic,  think about this; Do you want to lose weight or do you want to lose body fat?  The two goals are not the same. You can lose weight without losing body fat, and conversely you can lose body fat while increasing your weight.  Therefore, these two goals, while they may appear to be the same, can in effect conflict with each other. So think very carefully about what EXACTLY it is that you want or you can find yourself at a stalemate very early in the game.

 

Pick one specific, measureable goal and narrow it down to clear visuals or numbers.

My goal in the video is to look my best for my photoshoot at the Olympia. Its only two weeks away and I’m close to where I want to be physically. My measureable goals are in the form of daily 5 action steps that will lead me to be at my best if I carry out the steps. These things are habits that I want to re-inforce as a lifestyle, the photoshoot is the external motivator.

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The two week journey from the video to the shoot is an example of a short-term goal that is helping me to work towards a (yet undisclosed) much bigger goal in the more distant future.

 

 

I have written down the short term goal, I have told people about it, so that I’m held accountable. The shoot is locked in, and now I am committed  to following through to the best of my abilities on a daily basis. The video shows me taking immediate action towards this goal with the help of an accountability partner.

 

What is one new habit you can commit to today to help you achieve your goals?

TRANSFORM WITH ME

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I have a group of amazing clients with whom I have been working, to help them make huge changes in their lives. My main area of relevant expertise is fitness and nutrition. However, when it comes to changing a persons lifestyle there is so much more to it than simply following an exercise routine and a meal plan. First of all, a person must be inspired. This led me to ask myself who inspires me? My answer is a person who embodies qualities that I admire and who leads by example.

I was first inspired  to become a personal trainer at the age of 16 after reading about a coach who had totally transformed the body and health of a significantly obese person. It was the first time I had heard of a career called ‘Personal training’ and I knew instantly it was something I could do and be good at. I never wanted to be an average trainer I wanted to be outstanding. It has been my goal to evolve into the type of trainer that I myself would want to hire.

 

Lead by example.

If we want to change or improve our lives in any way, then that journey starts from within. A person must change their thoughts, habits, and behaviors. They must evaluate  how they view themselves and how they respond (or react) to others.

Without a fitness competition in the immediate future to motivate me to push myself beyond my limits, I needed some fresh ideas and ways to expand my horizons. To accomplish this I came up with the ‘Transform With Me”  Inspiration Project to inspire, motivate and educate myself and others. My client and friend Shannon Llewellyn of Sports Research is on a similar path. She is training for her first WBFF competition on October 15th 2016 in Hollywood and wants to overcome some of the challenges she faced post-show after her last competition  at Muscle Beach. We decided to take this opportunity to document our journeys and to hold each other accountable along the way. Please take a look at my video which is the introduction to my 6- part ‘Transform with Me’  video series.

 

CLIENT SUCCESS STORY: GRACE WEINTRAUB

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When I started working with Judy, I was already living a very active lifestyle. However, I lacked direction in my training and I was not satisfied with the results I was getting.  Judy helped me set clear fitness goals and immediately organized  a training and nutrition plan that had me excited to do the work that was required. I was inspired by some of the muscular fit physiques I had seen at the gym and I was very keen to increase my strength and gain lean muscle.

 

Grace transformation

Before (left) and after (right).

 

 

The first thing Judy did was to cut back on the amount of cardio I was doing, and she encouraged me to start eating more food. During our workouts we gradually increased the weights I was lifting and I was amazed by how quickly my strength improved.  At first I had been a little hesitant to make these changes, as it was very different from my cardio-centric lifestyle. The more the results came, the more I placed my trust in Judy. I followed her exact plan and was beyond thrilled with how my body changed. I rapidly started to put on  muscle, adding more shape and definition to my body.

Within  6 months of training with Judy,  I gained almost 20 pounds of lean mass, doubled my caloric intake while maintaining a healthy  level of conditioning. I was so excited with the changes in my body that I decided to compete in my first fitness competition.

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Not only did Judy get me into the best shape of my life, but she did it without sacrificing my health or sanity.  Throughout the 16 weeks of preparing for my competition, I did minimal cardio and continued to eat a substantial and healthy diet all the way to the day of my show. I was shocked that I could get into this level of condition without killing myself with cardio or starving. During my contest prep, Judy not only set me on the right track with my diet and training, but she also made sure that I was going into the show with a healthy mindset.

 

me & Grace

 

One of the most important things I learned was to love my body in all its stages.  Many women struggle with depression after seeing their body normalize after getting lean for a fitness competition.  Judy made sure to prepare me mentally as well as physically, and I am happy to say that even after watching my body normalize to a more sustainable level, I have never felt more comfortable or confident in my body. It did take some coaching post show, but thanks to Judy, I have learned to enjoy my body in all its shapes and sizes, train hard, eat wisely according to my goals, and have a blast while doing it.  Judy got me started on my fitness path and I am forever grateful.

sarah Grace

TRANSFORMATION TUESDAY

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I’d like to say a huge congratulations to my client and good friend Erika Straub who recently competed in Bikini at the Ferrigno Legacy in Santa Barbara. She originally came to me wanting to get in shape for a photo shoot. While we were working out together one morning we actually ran into the former Hulk star Lou Ferrigno at Golds gym. He encouraged both of us to compete in his show. I was still recovering from a broken leg but I knew we could get Erika ready in time.

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MONDAY MOTIVATION: 5 Things Successful People Do Before Bed.

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1 | Meditate

Meditating before going to sleep  helps to clear your mind of  past difficulties, as well as worries regarding the future. By staying rooted in the present moment, you can  clearly visualise your long-term goals without any distractions. Meditating will help relieve the stress of today and worries of tomorrow simply by you staying present.

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FIT FRIDAY!!

 

I like to train chest and back together so that opposing muscle groups are balanced as they recover and grow stronger after my training session. I train using ‘Super-sets’ which means that I perform one exercise immediately followed by another which uses the opposite group of muscles. While one group of muscles are fully activated and working maximally, the other group is working passively or even resting. Then the second exercise in the Super-set reverses the roles.

My workout:

Super-Set 1

Deadlifts 10 reps  + Push-ups 20 reps   x 3

Super-set 2

Incline Dumbbell Chest press 5-10 reps + Pull-ups 5-10 reps x 3

Super-set 3

Machine Flyes 10 reps + One Arm Dumbbell row 10 reps x 3

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Ashley Bowman WBFF PRO

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I started coaching Ashley Bowman in November  2013 and prepped her for  her very first figure competition in Hollywood  on April 26th 2014. Although she  made a considerable physique transformation,  she was in great shape when we first started training together.  Because I have been prepping athletes for competition since 2008, my experience has taught me that it’s best to be patient and allow your body time to adapt to a new training and diet regimen,  rather than jumping straight into a standard 3- month contest diet.

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4 days Later…..

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This is the article that no competitor wants to write. Needless to say I have been putting it off!

The explanation of why I didn’t make it to the competition.

On Monday August 11th I was on my way out for my morning cardio session on the beach with my dog Buddy. We were hit by a left turning car as we were crossing the street at the crosswalk.

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9 days and 22 hours…..

 

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This morning I woke up at 4am, no alarm set, but The very high water intake right now has me up several times in the night. Today I took advantage of this and decided to go straight downstairs to the gym to get one round of today’s cardio out of the way. I have always been a believer in fasted cardio first thing in the morning where my schedule allows. Many fitness experts write for or against it. I personally feel that it’s a great way to get your metabolism kick started for the day as long as you eat right away when you are done. If your primary goal is to build muscle then it makes sense to avoid fasted cardio and I typically don’t do much cardio during a muscle building phase if any at all.

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Eleven Days and Counting……

 

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The number of days is dwindling fast and there is so much to do. Training, photshoots, clients, hairstyling, tanning, planning and more! It’s best not to think too far ahead and just squeeze in what one can each day!

As far as training and diet goes, the major change this week is a drastic increase in my water intake. This started today, which also meant a drastic increase in the number if bathroom visits! Usually I aim for at least four liters a day but this is noow increased to eight for the next nine days.

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2 weeks out from my pro debut!!

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It’s getting very very real now. Less than 2 weeks left until I step on stage for the biggest competition of my life! It has been a long and very eventful contest prep so far, however I have stuck it out this far and am ready, registered and committed to pushing it all the way to the finish line. This last stretch it the toughest, and the part where you see the most change in your physique on a daily basis. Last night (Saturday night) rather than going out to a movie to a movie or dinner and drinks like a normal couple, my husband and I went to Golds gym, In Venice California, where he motivated and pushed me through a tough back session that I would never have been able to get through with such intensity on my own.

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ERIKA STRAUB: WBFF BIKINI COMPETITOR

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Erika Straub

 

From November 2013 to April 2014 my entire world has changed, mentally, spiritually, emotionally, intellectually, and physically. I have never felt more in tune with the functioning of my body and more goal orientated. I now have a direction and purpose with my workouts and a vision of who I want to be and what I want to look like. All the years of having a negative self image and disdain for the shape of my body, all of the negative energy has been fuel to work hard!

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5 Tips for losing body fat

 

#1 Emphasize Weight Training Over Cardio

Why? Because weight training elevates your metabolism for 24-36 hours. Breaking down and re-building muscle has a metabolic cost associated with it. In other words, you not only burn calories as you are doing the weight training but also after as your body scrambles to access the nutrients it needs to re-build the tissue.

Traditional Aerobic exercise, with the heart rate between 65%-85% of Maximum, on the other hand, only burns calories as you perform the activity.

#2 Banish Junk Food From Your Kitchen

It all starts with cleaning out your kitchen. Make no mistake: If food you shouldn’t be eating lurks in your fridge, cupboards, or freezers, you will eventually cave in.

You may think you have an iron will, but wait until your leptin (a hormone the regulates appetite) levels start dropping and hunger clouds your every waking thought, and a few of your dreams. Most people won’t exert the effort to leave their house to satisfy their cravings but they’re much more likely to raid the fridge if there are fattening goodies in it.

#3 Get More Sleep

Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone.

Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts.

Few healthy food choices are made after midnight. Going to bed an extra hour early is also a perfect way to combat night-time eating, which can be disastrous to your progress.

 

#4 Eat More Protein

higher protein intake is the next step to seeing enhanced fat loss. Not only will protein-rich foods calm hunger pangs, but they also have a higher thermogenic effect as well.  Well, for every 100 calories you eat, your body will burn about 20-30 percent of those calories off simply breaking down the food.

#5 Combine Your Cardio

The debate rages: steady-state cardio training vs. interval training for fat loss.

Steady state allows for a longer fat-burning session. Interval training ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done.

Which to choose? Try both.

You might do five or so intervals first and then move into steady-state training. This will allow you to reap all the benefits in one workout. Plus, the steady state will burn even more fat than usual because the intervals will have led to glycogen depletion.

Your cardio, like your weight training, should always be progressively more challenging. This is the single most important factor in any training program. You will not be successful if today’s training does not exceed yesterday’s effort in some manner,

Caring For Your Joints

Joint pain can limit your activity and cause distress. Fortunately correct training and a healthy, nutrient-rich diet  can help. Aside from stretching and strengthening the surrounding muscles (while not overloading them too soon), you can also take supplements to alleviate existing pain, and to help prevent further damage.

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LIFT WEIGHTS TO LOSE BODY FAT!!!!

Resistance Training

Ladies, listen very closely: you will not bulk up from resistance trainingIf you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.

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Today’s Leg Workout!!

Warm-up

Stepmill: 20 mins; level 10-14

Adduction: 4 sets, 20 reps;

60 sec rest between sets

Super-set 1

Deep Barbell Squats:   4 sets, 10 reps;

Stiff Leg Deeadlifts:   4 sets, 20 reps;

60 sec rest between super-sets

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New Fat Burner from TMF Nutrition

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If your goal is to get lean, a fat burning supplement can assist you in the following ways;

Stimulating your Metabolic Rate

Fat burners that contain ingredients to raise your heart rate and body temperature increase your metabolic rate, meaning that your body will burn more calories in a day. You will also feel more alert and therefore likely to have a higher level of physical activity.

Suppressing your Appetite

Some fat burners contain ingredients that suppress the appetite and reduce your cravings. this will make it much easier to stick to your planned diet and keep your mind off the cravings that prevent you from achieving your goal.

Increase your Workout Intensity

The stimulating ingredients help you to train more intensely for longer. This means your will burn more calories each workout, as well as build more muscle. More muscle means a higher resting metabolic rate, leading to reduced body fat.

Elevating your Mood

Mood enhancing ingredient help you to feel more alert and positive throughout the day. The more positive you feel, the more successful you are likely to be in everything that you do. Very often irritability and stress lead to abandonment of a healthy exercise and nutrition program. Stress, boredom and depression are some of the negative emotions that lead to destructive eating habits.

JUSTSHRED

I personally use fat burners during the 6-8 weeks leading up to a photo-shoot or contest. This is largely to help me maintain the drive to train hard and frequently enough to drop the stubborn last few pounds. I must stress that this is  accompanied by a very strict high protein, low to moderate carbohydrate diet. With calories and carbohydrates lower than normal, a fat burner is an invaluable aid to help maintain the level of workout intensity required to maintain muscle mass and drop body fat percentages into the single digits.

The best fat burner I have ever used is SHRED from TMF Nutrition. I used it for 6 weeks leading up to my recent photo-shoot with George Kontaxis at the WBFF Worlds in Las Vegas. They really helped keep me alert throughout the days and maintain intense focus during my gruelling workout sessions. If you are looking to intensify your workouts and drop body fat then this product is for you.

To find out more about this and other amazing supplements  from TMF Nutrition, visit WWW.TMFNUTRITION.COM

judyzone

G-LOVES: Lift & Love

I had to write a post about my absolute favourite fitness fashion accessory. I have always used workout gloves for my weight training sessions. Many weight-lifters feel that this is not hardcore!! WELL…. Anyone who knows me, knows I train hard and lift heavy,  but I’m still a girl!  I see no value in rough callused hands.  If my physique looks it’s best, then I don’t need hands like old sandpaper to show off my hard work. I’m very sure my husband appreciates this also!!

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WBFF World Championships 2012

On August 25th 2012 I finally achieved a huge goal of mine. After taking 2 years off from Figure competition I finally decided to step back on the WBFF (World Bodybuilding & Fitness Federation) stage at the World Championships in Toronto.

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