Denise Nicole's Journey to Oz (SeaSiren)

[SeaSiren]

New Year, New Journal!

Last Year was a rocky journey and I expect nothing less this year, so let's get things moving

Goals:
more definition & strength
more sleep - last year I continuously got about 5-6 hours sleep and not on the same schedule. So this year in order to repair and grow I would like to be resting 8-9 hours per day on a reg schedule.

Diet: Higher protein works well with me, so 165g protein daily. I do not tolerate highly processed soy products or most bread type products well, so they are out. The rest I'll journal as I go.

Supps: Multi, Vit C, Iron, B12, Creatine Mono, BCAA, Spirulina

Cardio: This gets tricky as I am teaching this year. So unless closing in on comp, I will not add any more cardio then the classes I am teaching. Therefore, Step, Pump, 20/20, and possibly more. I would love to teach a pole fitness class this year ... so we shall see!

Weights: Mon/Tues/Thurs/Fri:
Monday - Quads, Lats, Shoulders
Quads
Squats - 3x6
Leg Press - 3x8

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x6 (heavy)
Side Lateral Raises - 3x12-15

Lats:
Chins - 3x8
Pullovers - 3x8
Hammer Strength High Rows - 2x12-15

Tuesday - Quads, Lats, Shoulders
Quads
Sissy Squats 2x8-12 (lighter than Monday)

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x8 (lighter than Monday)
Side Lateral Raises - 3x8 (lighter than Monday)

Lats:
Chins - 3x8
Negative shrugs - 3x10
T Rows - 2x12-15

Wednesday – NO WEIGHTS

Thursday – Chest, Back, Calves, Abs
Chest:
Incline Hammer Press - 3x8-12
Dumbbell flyes - 3x10-12

Back
Rack pulls - 4 x 5-6
Hammer unilateral rows - 3x12-15

Calves:
Standing Raises - 3x8-10
Seated Raises - 2 x 15

Abs:
Weighted Crunch 3x8-12

Friday – Cleans, Hams, Arms, Abs
Cleans: 3-5 sets of 3
Hamstrings:
Romanian Dead Lift - 3x8
Standing Leg Curl - 2x12-15

Arms:
Weighted Bench dips - 2x8
Tricep Pushdown - 2x10

Seated alternating dumbbell curls - 2x8
Hammer curl - 2x10

Abs:
Weighted Rope Crunch 3x8-12

Saturday & Sunday – Rest

I have a very aggressive competition schedule this year as well as my normal traveling for the modeling and public speaking. I'll post my comp schedule tomorrow and update accordingly

[Harley]

Seasiren, how do you like the Sun warrior protein? Is it thick or thin.
Good luck with all of your endeavors this year. I know you will rock

[hryan77]

where do you teach at?

[HCPinGviini]

You are such an inspiration SeaSiren. Thank you.

I hope the best for the competitions and for your goals.

[SeaSiren]

Seasiren, how do you like the Sun warrior protein? Is it thick or thin.
Good luck with all of your endeavors this year. I know you will rock

Thank you I love SunWarrior, It neither thick nor thin, if that makes sense, lol I don't have to chew it, nor is it like water. I double scoop most of the time. When I needed the extra cals I would mix with fresh squeezed juice, now I mix with water.

where do you teach at?

I do private PT internationally. But rotate gyms for PT and the new classes will be held in the Chesterfield area. I use Detroit as my default as most persons know where that is (easier to visualize) however, I live in the Metro Area, Harrison Twp.

You are such an inspiration SeaSiren. Thank you.

I hope the best for the competitions and for your goals.

Thank you!

[Harley]

Seasiren, how do you like the Sun warrior protein? Is it thick or thin.
Good luck with all of your endeavors this year. I know you will rock

Thank you I love SunWarrior, It neither thick nor thin, if that makes sense, lol I don't have to chew it, nor is it like water. I double scoop most of the time. When I needed the extra cals I would mix with fresh squeezed juice, now I mix with water.

[Thank you!

Which flavor do you recommend?

[John V]

more sleep - last year I continuously got about 5-6 hours sleep and not on the same schedule. So this year in order to repair and grow I would like to be resting 8-9 hours per day on a reg schedule.

You rock Sea Siren!

While meditation is not a replacement for sleep, it induces a deeper level of rest and relieves more stress. Have you ever cultivated a sitting meditation practice in your daily discipline?

[xjohanx]

I'm greatly looking forward to following this! Do you have any booked competitions?

[SeaSiren]

Which flavor do you recommend?

If you are a chocoholic, lol, the choc is very good. However, I mostly use the vanilla as I find it more versatile when adding extra ingredients (such as juice) or when I have it with a side, like a spinach salad..... sometimes I like to eat a portion of the meal instead of mixing it all together. Although if on the go, I just throw it all in a blender.

You rock Sea Siren!

While meditation is not a replacement for sleep, it induces a deeper level of rest and relieves more stress. Have you ever cultivated a sitting meditation practice in your daily discipline?

Thanks! I agree with meditation. I do not sit still well, lol But I do get down 2-3 times a week and am quiet. I was told to lay down on a floor or bed, but I found time in a tanning bed.... between the warm lights and buzzing sound, I almost fall asleep! Not sure that is quite what Robbie meant when he said be down and quite though

I'm greatly looking forward to following this! Do you have any booked competitions?

I was invited by some of the NPC judges to do the Arnold this year on the main stage for the new NPC bikini division. I am trying to hammer that one out!

I have plans for 9-12 shows this year. A definite are the following NATURAL Competitions as I have fallen madly in love with the organizers of this circuit!
March 28, 2009: Toledo OH
April 4, 2009: Flint Mi
May 16, 2009: Grand Rapids MI.
June 27, 2009: Ann Arbor MI
October 3, 2009: Flint Mi
November (Date to be announced) The Ohio Natural Classic




MEAL 1: Tofu Scramble (lite firm tofu heated in very little olive oil, w a bit of onion and green pepper and 1/2 cup baby spinach). Old Fashioned Oats, Coffee

Results: My stomach either doesn't like being back on a strict higher protein diet (began being strict yesterday) OR did not like the oats. Will give it some more time for the adjustment. I did want to add some grains in my AM meals.

I do not have class this week yet, so will do 20 min cardio this morning.

I am one of the celebrity models taking on the runway in Detroit next month for a charity event. (he said celebrity and I looked behind me and thought... "really!!!! where???" ... I don't see it I guess) So I need to continue my cut (also a couple of photo shoots just after). I was surprised on this one as it's not a company I would normally go for, just never thought I would be their type. But glad to do it. The designer does street/hip hop clothing. I went in for my first fitting Sat, they just took photos and measurements. They are designing the clothing for my body, as well as a jeweler who is designing pieces for my body type for the event. Bonus ... I get to keep the custom clothing

Anyway, they will have Rap Bands playing on stage and Hip Hop dancers on either side of us .... the event is across from Tiger Stadium in Detroit. I am looking forward to working with everyone..... OH! radio, television and magazine coverage. I'll see if I can find out if there are any live feeds going on. Although it's be evening here, so most of you will prob be sleeping!

AND!!!! My gorgeous daughter Savannah is making her runway debut at the same event. I am so very proud of her! I have already given her the talk... we have 40 models, 20 minutes and 2-3 changes. Once we are back stage, I can not help her, she is on her own as far as changes.... tensions are very high and it moves lightening fast... change quickly, line up ... the event coordinator lightly pushes us on our back and it's walk, walk, walk, turn, turn, walk back ... RUN!!!.... change and go again! People, models... the designer, make-up etc will be yelling etc... nothing is personal, you can react when it's over That and a very large crowd ... but she says she has it under control and that girl can do circles around her mother... so I have no doubt!

Savannah Claire:

[hryan77]

was just curious because I thought I saw you mentioned pole fitness...and that sounds like a blast...but I'm in Dearborn...not a hike to where you're at but not close either.

[John V]

Thanks! I agree with meditation. I do not sit still well, lol But I do get down 2-3 times a week and am quiet. I was told to lay down on a floor or bed, but I found time in a tanning bed.... between the warm lights and buzzing sound, I almost fall asleep!

There are relaxation techniques for laying down, as well. I was referring to sitting postures, which allows the mind to be highly alert, while the body is profoundly rested. You'd be better able to "sit still well" also. I recommend mantra meditation for all humans. Please don't mind my unsolicited suggestion.

[Emilyrobin]

Congrats on your fashion show, SeaSiren! Your daughter is gorgeous; I love her haircut!

[SeaSiren]

hryan77: aw But I haven't gotten them to agree to it yet anyhow .... people are a little offish about that up here lol

John V: Suggest Away!

Emilyrobin: Thank you

Yesterday:
MEAL 2: light tofu, straight up & banana, Pre-WO PP Shake
MEAL 3: PP Shake
MEAL 4: mock meat, broccoli
MEAL 5: bean tortilla w salsa (in kale instead of tortilla roll)

Yesterday Training:
Quads
Squats - 3x6 - not as heavy as I would like, lower back giving me a little grief, so cautious
Leg Press - 3x8 -legs were screaming nicely!

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x6 (heavy) -eh ok
Side Lateral Raises - 3x12-15 -used db instead of plates like I usually do and liked the burn better

Lats:
Chins - 3x8 -can someone say ..... cheat chins! jeez!
Pullovers - 3x8 - nice and strong here, I love these!
Hammer Strength High Rows - 2x12-15

Feel it a bit today but not too badly.

Today:
MEAL 1- HF Cereal, tofu heated in little water
MEAL 2- Mock Meat, huge spinach salad, FF Dressing

Off to train in a few

They are looking for a Zumba Instructor here and I would love to do it badly! Talk about a fun class to teach .... but sadly the closest cert class is too far Designing new class for my aerobics students .... trying to come up with something a little different and hoping something will hit me... so far completely blank, lol

[SeaSiren]

MEAL 3: Pre WO PP Shake

Quads
Sissy Squats 2x8-12 (lighter than Monday) - ooooooh, I have never incorporated these into my training before. Nice burn since I worked this group yesterday and oh so easy on my body

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x8 (lighter than Monday)
Side Lateral Raises - 3x8 (lighter than Monday)

Lats:
Chins - 3x8 -again cheats!
Negative shrugs - 3x10
T Rows - 2x12-15

Bit of a headache after training today, organizing office is in order today and spending some time with my girls

MEAL 4: PP Shake & Sweet Potato soup

[Gaia]

Aiming for the Flint Natural too! Maybe I'll see ya backstage!