Wednesday, October 31, 2007

High Blood Sugar Count

I spoke to my Mum yesterday, she had her annual check up and her blood sugar count is high. I'm worried about this and want to help her with any information I can get. She does need to lose weight aswell.
I'm trying to find out what sort of foods she should be eating daily. I know it's best for her to eat 6 small meals a day and to cut out the sugar which she has done already and her blood sugar count has dropped a little already but she is still way to high.

If I could find out the best foods for her to eat then I could write them down as a shopping list so she knows what to buy. It's so misleading shopping these days as the products are targeted as fat free all the time but the misleading part is the fact that the product still contains sugar. I really can't expect my mum to read and understand the nutritional information on the back of the product, this is where I want to help.

She also low in folic acid, and has other problems I won't go into right now but just want to get this under control first.

Any links or information would be much appreciated from anyone reading this.


Deb xxx

Tuesday, October 30, 2007

Post Comp Struggles

Just read Lia and Charlotte's post about the truth about what competitiors go through post comp. Interesting read, I wish I had of read about it before my first comp.
Having cut down three times now I have learnt from my previous experiences and have tried to put a plan into place. I am still following this plan, it's not that difficult to put a plan together and follow it......but....I still get the phychological negative thoughts tring to creep i every now and again and this is the part I am trying to stay on top of, this is the challange. I think it comes with the change over of pre-comp thinking to post comp thinking.

Your brain needs time to catch up with reality in many ways. After weeks and weeks of focusing on one thing 24/7 then for it to end overnight your brain just can't switch over that easily.

Back when my first comp ended I was a complete mess, I have no problem admitting to that, I hated what I went through. I felt so lost and so frightened. After going through this I threw myself into another comp prep, this had me back on course again and feeling better. Once I felt better and during the course of my second prep I put a plan together not to go down that post comp blackhole again.
After the Female Fusion I followed my plan and really had no problems. I was on a high from my first win so my state of mind was positive and I think this is important. But then I found myself going into comp prep again and heading toward the Nationals.

Now post Nationals i'm on a high and feeling positive, i'm following my plan and im happy with my progress. But this time I know I won't be jumping back into another prep straight away. I really need to give my body a rest and will try to maintain a healthy weight throughout the year. My health is more important then my self image, I have already been down that track and know the terrible side effects from not eating properly.

We sacrifice way to much for a sport that really doesn't give that much back.

Luckily we here have made many friends and are able to support one another through comp prep and post comp. I cherish the friendships I have made from blogging and competing, I have meet the most incredible people since taking up this sport.
If I didn't have the support I have here after my first prep...well...I hate to think how much longer I would have been in that black hole.

Monday, October 29, 2007

Congrats Vanessa Adams

Vanessa Adam's (number 13 in black, right at the front).
I have been in contact with Vanessa since early this year and have known her partner even longer. Over the weekend she competed in NJ Gold's Classic in Pt Pleasant and the Eastern USA's in NYC and placed 2nd. This means she's off to the Nationals. I have been following her prep and I have enjoyed her funny and witty yet friendly and helpful personality.

Best of luck to her for the Nationals.

Friday, October 26, 2007

About Carbs

My last prep that I just did for the WNBF Nationals was a great learning experience for me. Michael Landy who wrote up my nutrition for the prep had me eating wholemeal bread, fruit, veges, oats, weetbix and fresh fruit juice and well of course protien and fats but i'm focusing on carbs right now because I had doubts about being able to come in lean enough for my comp based on the above foods.
I trusted him (knowing he had 30 years experience and knew what he was talking about), and followed his plan. My brain had to be re-programmed because I used to think that carbs ONLY make you fat, how ridiculas is that??
Having these carbs added to my daily food intake helped my body to function at it's best. I was able to build fuller muscles, I had so much energy, my mood was positive, my monthly cycle returned (until I got under 12% BF again), my skin looked better, my hair stopped falling out, so many improvements.
Since my body was now functioning correctly I was able to achieve greater results from weight training and cardio.

Now post comp I have learnt to continue eating all these foods, carbs, protein and fats, our body needs all of these.

Below is something I found on the net which I thought was interesting!

Top 15 Reasons to Avoid Low Carb, High Protein Diets

Greg Landry, M.S.

Low carb (carbohydrate), high protein diets are the latest dieting craze. However, before you jump on the band wagon, you may want to consider a few things:

1. Low carb (ketogenic) diets deplete the healthy glycogen (the storage form of glucose) stores in your muscles and liver. When you deplete glycogen stores, you also dehydrate, often causing the scale to drop significantly in the first week or two of the diet. This is usually interpreted as fat loss when it’s actually mostly from dehydration and muscle loss. By the way, this is one of the reasons that low carb diets are so popular at the moment - there is a quick initial, but deceptive drop in scale weight.

Glycogenesis (formation of glycogen) occurs in the liver and muscles when adequate quantities of carbohydrates are consumed - very little of this happens on a low carb diet.

Glycogenolysis (breakdown of glycogen) occurs when glycogen is broken down to form glucose for use as fuel.

2. Depletion of muscle glycogen causes you to fatigue easily, and makes exercise and movement uncomfortable. Research indicates that muscle fatigue increases in almost direct proportion to the rate of depletion of muscle glycogen. Bottom line is that you don't feel energetic and you exercise and move less (often without realizing it) which is not good for caloric expenditure and basal metabolic rate (metabolism).

3. Depletion of muscle glycogen leads to muscle atrophy (loss of muscle). This happens because muscle glycogen (broken down to glucose) is the fuel of choice for the muscle during movement. There is always a fuel mix, but without muscle glycogen, the muscle fibers that contract, even at rest to maintain muscle tone, contract less when glycogen is not immediately available in the muscle. Depletion of muscle glycogen also causes you to exercise and move less than normal which leads to muscle loss and the inability to maintain adequate muscle tone.

Also, in the absence of adequate carbohydrate for fuel, the body initially uses protein (muscle) and fat. the initial phase of muscle depletion is rapid, caused by the use of easily accessed muscle protein for direct metabolism or for conversion to glucose (gluconeogenesis) for fuel. Eating excess protein does not prevent this because there is a caloric deficit.

When insulin levels are chronically too low as they may be in very low carb diets, catabolism (breakdown) of muscle protein increases, and protein synthesis stops.

4. Loss of muscle causes a decrease in your basal metabolic rate (metabolism). Metabolism happens in the muscle. Less muscle and muscle tone means a slower metabolism which means fewer calories burned 24 hours-a-day.

5. Your muscles and skin lack tone and are saggy. Saggy muscles don't look good, cause saggy skin, and cause you to lose a healthy, vibrant look (even if you’ve also lost fat).

6. Some proponents of low carb diets recommend avoiding carbohydrates such as bread, pasta, potatoes, carrots, etc. because of they are high on the glycemic index - causing a sharp rise in insulin. Certain carbohydrates have always been, and will always be the bad guys: candy, cookies, baked goods with added sugar, sugared drinks, processed / refined white breads, pastas, and rice, and any foods with added sugar. These are not good for health or weight loss.

However, carbohydrates such as fruits, vegetables, legumes, whole grain breads and pastas, and brown rice are good for health and weight loss. Just like with proteins and fats, these carbohydrates should be eaten in moderation. Large volumes of any proteins, fats or carbohydrates are not conducive to weight loss and health.

The effect of high glycemic foods is often exaggerated. It does matter, but to a smaller degree than is often portrayed. Also, the total glycemic effect of foods is influenced by the quantity of that food that you eat at a sitting. Smaller meals have a lower overall glycemic effect. Also, we usually eat several types of food at the same time, thereby reducing the average glycemic index of the meal, if higher glycemic foods are eaten.

Also, glycemic index values can be misleading because they are based on a standard 50 grams of carbohydrate consumed. It wouldn't take much candy bar to get that, but it would take four cups of carrots. Do you usually eat four cups of carrots at a meal?

Regular exercisers and active people also are less effected by higher glycemic foods because much of the carbohydrate comsumed is immediately used to replenish glycogen stores in the liver and muscle.

By the way, if you're interested in lowering insulin levels, there is a great way to do that - exercise and activity. To receive my article via email, "Your 8 Hormones and Weight Loss", send email to:

7. Much of the weight loss on a low carb, high protein diet, especially in the first few weeks, is actually because of dehydration and muscle loss.

8. The percentage of people that re-gain the weight they've lost with most methods of weight loss is high, but it's even higher with low carb, high protein diets. This is primarily due to three factors:

A. You have lost muscle. With that comes a slower metabolism which means fewer calories are burned 24 hours-a-day. A loss of muscle during the process of losing weight is almost a guarantee for re-gaining the lost weight, and more.

B. You re-gain the healthy fluid lost because of glycogen depletion.

C. It's difficult to maintain that type of diet long-term.

D. You have not made a change to a long-term healthy lifestyle.

9. Eating too much fat is just not healthy. I know you've heard of people whose blood levels of cholesterol and triglycerides have decreased while on a low carb, high protein diet. This often happens with weight loss, but it doesn't continue when you're on a diet high in fat.

There are literally reams of research over decades that clearly indicates that an increase in consumption of animal products and/or saturated fat leads to increased incidence of heart disease, strokes, gall stones, kidney stones, arthritic symptoms, certain cancers, etc. For example, in comparing countries with varying levels of meat consumption, there is a direct relationship between the volume of meat consumption in a country and the incidence of digestive cancers (stomach, intestines, rectal, etc.).

Fat is certainly necessary, and desirable in your diet, but they should be mostly healthy fats and in moderation. Manufactured / synthetic "low fat" foods with lots of added sugar are not the answer. Neither are manufactured / synthetic "low carb" foods with artificial sweeteners or added fat. By the way, use of artificial sweeteners has never been shown to aid in weight loss and they may pose health problems.

According to Dr. Keith-Thomas Ayoob of Albert Einstein College of Medicine in New York, "In my experience, unless you're willing to throw out decades of research, you cannot ignore that diets chronically high in saturated fats are linked to heart disease," Dr. Ayoob is also a spokesman for the American Dietetic Association and says that low carb, high protein diets are an attempt at a quick fix and not a long-term lifestyle change.

10. As someone recently told me, "it must work - people are losing weight". People that are truly losing fat on low carb, high protein diets, are doing so because they are eating fewer calories - that's the bottom line. There is no magic - the same can be done on a healthy diet.

11. Low carb diets are lacking in fiber. Every plant-based food has some fiber. All animal products have no fiber. A lack of fiber increases your risk for cancers of the digestive track (because transit time is lengthened) and cardiovascular disease (because of fibers effect on fat and cholesterol). It also puts you at a higher risk for constipation and other bowel disorders.

12. Low carb diets lack sufficient quantities of the the many nutrients / phytonutrients / antioxidants found in fruits, vegetables, legumes, and whole grains, necessary for health and aiding in prevention of cancer and heart disease. In fact, you need these nutrients even more so when you're consuming too much fat as is often the case on a low carb high protein diet.

13. Amercans already consume more than twice the amount of protein needed. Add to that a high protein diet and you have far too much protein consumption. By the way, most people don't realize that all fruits, all vegetables, all whole grains, and all legumes also contain protein. Animal products contain larger quantities of protein, but that may not be a good thing.

Excess dietary protein puts you at a higher risk for many health problems: gout (painful joints from high purine foods which are usually high protein foods), kidney disease, kidney stones, osteoporosis (excess dietary protein causes leeching of calcium from the bones). By the way, countries with lower, healthier intakes of protein also have a decreased incidence of osteoporosis.

14. Low carb, high protein diets cause an unhealthy physiological state called ketosis, a type of metabolic acidosis. You may have heard the phrase, "fat burns in the flame of carbohydrate". Excess acetyl CoA cannot enter the Krebs Cycle (you remember the old Krebs Cycle) due to insufficient OAA. In other words, for fat to burn efficiently and without production of excess toxic ketones, sufficient carbohydrate must be available. Ketosis can lead to many health problems and can be very serious at it’s extreme.

15. Bad breath. Often called "keto breath" or "acetone breath", it’s caused by production of acetones in a state of ketosis.

So why the low carb, high protein craze? I believe there are several reasons.

A. Weight loss (mostly muscle and muscle fluid) is often rapid during the first few weeks. This causes people to think they’re losing fat rapidly. B. It gives you "permission" to eat the "bad foods": bacon, eggs, burgers, steak, cheese, etc., and lots of fat. C. Many see it as the new "magic" they've been looking for, although it's been around, in various forms, since the 1960's.

The good news is that there is a very healthy way to lose weight, feel energetic, and to greatly increase your chances of keeping it off. But that's another article.

Get movin'! :)

Wednesday, October 24, 2007

Tony Findlay - Human E.C.O System

I met Tony through Facebook and have since been following his newly started blog which is based on his books.

Where Biology meets Ecology - Finally a book explaining the importance of how YOUR body systems need to work together! This is the book you need to read if YOU want to change your life. This book finally makes sense of the fat loss errors that you’ve made in the past. Tony then provides a detailed strategic plan for you to implement.

Blog address:


click on his name in my blog list of friends.

A great read!!

Off to Malaysia Again

The boys and myself are going back to Malaysia in December for just under two weeks. We spent last Christmas and New Year at the Hilton KL and decided to stay there again as the location was great and the hotel was stunning.
This will be a great rest period for me and a great place to gain some weight lol. I can't wait to get there.

I started training again this week and have some serious doms going on which is completely expected. I plan on training hard until my trip and then resting. Once I return I will hammer it again until Xmas, I will be visiting my parents in Canberra and inlaws in Sydney.

Things have been awesome for me post comp and I can't get my head around knowing i won't be cutting down again for a long time. I have planned my year in relation to weight training and getting ready for the Sep comps. I need to look ahead with a plan otherwise I have no direction and no drive, so this is the key, plan ahead.

Still no pictures or dvd of the comp, shouldn't be to much longer though.

Tomorrow is my first leg day since just before the comp so I don't think I will be walking to well by Friday, I have a killer leg session ahead of me, but I always do, gotta love leg days :-)

Hope to catch up with everyone soon.


Sunday, October 21, 2007

Miss Figure Austrailia IFBB

Congratulations to a friend of mine who lives here on the Gold Coast, Kylie Bruno.
She went to Sydney to compete in the IFBB Nationals and won!!
She is Miss figure Australia.
I'm so happy for her. She is a Natural, go the natty's woohoo.

Well done Kylie!!!

Friday, October 19, 2007

Still On A High!

I can't get over the v-taper!

Everyone has been so supportive and the emails and text messages have been unreal. Gosh we have a fantastic network here.
My father was amazed as to how many competitors (friends) I knew from almost every state. He thinks it's great that we all can help each other out when needed.
Fern did sooooo much for me, I was very spoilt and she makes some pretty scrumptous protein balls too!!

I'm feeling so great right now. I am so looking forward to weight training again on Monday. Once I start really hammering the weights again I can start to increase my calories and carbs and protein. Hubby is asking me when I am planning on putting some weight back on, so I told him I would to it slowly, it's better this way and he understood.
My physique looks amazing right now, nice full shoulders, still quite tanned and hairless lol and lean. I have been keeping my food intake very clean, I usually do post comp as a rule. I have also been enjoying morning cardio sessions at the gym. About an hour of cruisy paced crosstrainer to music.

Also, I have had some strange thoughts creeping into my mind lately, the last couple of days I have found myself posing in the mirror as a bodybuilder lol. I have a desire to one day compete in Physique. But this won't happen for a number of years as I'm way off that base! I think I was inspired by the girls at the comp last Sunday, the physique girls are just so cool...just like Fernster ;-) Plus anything to get away from those heels, gosh i'm hopeless in them, even the shorter ones. I guess I will use to them eventually.

I'm looking forward to the weekend, it will be relaxing, Saturday domestic duties and Sunday a BBQ, then Monday I get back to my weights woohoo.

Have a great weekend everyone.

Debs xxx

Wednesday, October 17, 2007

More Fernster Pics

My legs came in well :-)

Not the best back pose but i'm happy with the fact I wasn't holding water this time.

Side chest....opps forgot to flex calf!!

Pictures from The Fernster

Okay just check out Helena the winner and the overall winner of the day. She is awesome. You should see her abs, I have never seen anything like it before. She won a paid trip to New York to compete i the Worlds. Good luck to her and Nancy Waites who also competed in the figure open medium class and won her division, she was stunning.

1 Week before the Comp

These three pictures are 6 months apart and all taken 1 week before the comp.

I have been feeling fantastic since Sunday. I couldn't help myself, have been back at the gym daily for light cardio workouts. I really love morning cardio and it is part of my post comp plan. I am eating well, small healthy meals every few hours and loving it. I can't wait to start weight training again. Generally I would not do any weights for two weeks but since Im off to Malaysia again this Decemeber I will have two weeks rest then. So I can start lifting again next week woohoo.

After competing in this last comp I really know where I need to focus on for next year. I really think I can do it now that I am giving myself time to do it in, instead of rushing to build muscle i the short time that I have had between my comps, should be interesting to see what next year brings.
At this stage (and don't old me to this as I have a tendency to change my mind lol) I will be sticking with the WNBF. So I will more then likely do the state show next Sep/Oct. I know the INBA is having the Nationals on the GC but I really don't want to jump from one fed to another. But, who knows where my head will be at next year so I will decide then.

Post comp it is important to have a celebration of course :-) but it is also important to try and limit your alcohol comsumption after the comps as it can very well help lead to depression.
I have had my celebration drinks which is great, but after my first comp I kept drinking almost at least a glass or two of wine every second night, I believe this leads to depression on top of the concerns I had about putting on weight. The first post comp experience was the scariest as I was afraid to put on the weight in fear I could never get to comp condition again. So with the added alcohol comsumption, I was falling into a very dark hole.
My second post comp experience was nothing like that as I had learnt to prepare for the after effects of the comp. I had a plan, stuck to it, and it worked.
So I do the same again now. It gets easier each time. I actually look forward to putting on a little bit of weight now. I will only drink grog on the weekends, once or twice a week max!

Fern sent me some pictures of the comp, I will have them up soon.

Take care,


Tuesday, October 16, 2007

WNBF Asia-Pacific Championships

I don't have any comp pictures yet, sorry guys :-( Fern has some but she is having problems getting them through, I have ordered the professional pics so they shouldn't take to long.

What a very long day the comp was. I know a lot of you already know my results but for those that don't here it is:

WNBF Asia-Pacific Championships: Ms Figure Open - Short Class, Runner Up!!

I still can't believe I even placed at this event, it was huge and the competitors were amazing, I freaked out when I went backstage and saw them lol.
It was a full house and there were 110 competitors. All were drug tested the day before but since i was unable to get there on the Saturday I was asked to come in 8am Sunday morning to register and pee in a cup. Then i didn't get on stage until 5.30pm, I think that was the time, it was all a bit of a blur by then. It's not easy trying to maintain your condition for that long either but it was a big show and you just do the best with what you can.

Fern and my father were looking after me, keeping an eye on me and they were the best thing in my world that day. Fern did my make-up, tan and pump-up. She saw me freaking out when i went backstage and saw the competitors, I'm such a stress head.
Prior to that I sat watching the show with dad and hadn't even seen Magda until I was pumping up! She looked awesome and should be very happy with her achievements, well done Mags :-)

There were 16 Figure Open girls competing. We were all lined up backstage from shortest to tallest and split into heights. The girls were so tall I was the second shortest lol, it was bazaar. Talk about amazonian's. I have never been in a short division before so it give you an idea of how big these girls were. I had 6 in my class, 5 in medium and 5 in tall class.

I recognised a few girls from the Melbourne INBA Nationals at this event aswell.

We filed on stage (short class only) and we went through our rounds, I was at the end of the line. After our rounds, symmetry and musclar we were shuffled around and I found myslf in the centre. We did the rounds again and then filed off. I came back on to do my routine which went well enough for me ;-) Not my stronge point unfortunately.
Then the short class waits for the presentation, the Med class comes on for there rounds and routines, then short class comes back for results. So in this time I completely talked myself into the fact that I had bummed out. I was thinking I had come in last or second last for sure.
So can you imagine when they were calling out the placings from 6th place, to 5th place and so on how excited I was getting everytime they didn't call my number.
When they called the third place and it wasn't me I then new I was second for sure (the winner was unbelievable and went on to win the overalls). When they annouced me as runner up you should have seen me, anyone would think I had of won lol. Gosh I need to try and control that lol, to excited, like a puppy.

I'm still on a high and still can't believe I came in second. I can't wait to see pictures i'm hanging to see them.

Having my father there on the day was a dream come true, gosh it was great. He is so proud, I can't even tell you how much he loved being there for me.

I have to thank my Dad and Michael Landy for bringing me to the show in my best condition ever!! And Helen White for helping me with my posing routine she is so incredible.
We did so many different methods throughout the entire comp prep, right up until the day of the show. I now know what works best for me and know that after a year off cutting down for a show and just concentrating on training to grow and eating to grow and with the knowledge I know have that next Sep/Oct I will be in even better condition and that is so exciting.

I will post some of my comp prep comparison pictures soon so you can see my improvements over the last 6 months.

We arrived home yesterday and my boys took me out for a lovely dinner. We had a massive hot and cold seafood platter with a bottle of chilled white wine.
Then we went home an opened up a bottle of french and I drank it with endless amounts of nuts, I was in heaven. I woke up this morning feeling pretty bloated lol, all the salt from the nuts was causing me to hold heaps of water but at least I look fuller. I went to the gym for a light cardio session to help ease the bloating. I was like a star when i walked into the gym lol, everyone was hugging and kissing me...too funny. But it was awesome at the same time.

I will wrap this up for now but will post again really soon.

Deb xxx

Wednesday, October 10, 2007

Jo Rogers - Style On Stage

Guess what arrived today?????
I have been bouncing off the walls with excitement since opening my package lol.
It was so exciting opening the package because I only new what colour it would be and that was it as I left the design completely up to Jo. Best thing I could have done :-)

Jo is nothing short of amazing, she is so creative and has a great idea as to what suits the competitor she is creating for...truely talented.

Thank you once again Jo.

Deb xxx

Tuesday, October 09, 2007

1 Week Out - Take Two!

Will yesterday was a doozy for me lol. Hit an all time low but bounced back again, higher then ever :-)
I have had many changes with my physique and really didn't know how to understand it when i was comparing myself to my last comps, this was my main mistake.
I had a goal for this prep and that was to come into a little bigger, fuller and harder, this was the plan to work towards. Will I sit here typing this now and I am a little bigger and fuller and will harden as I get closer to comp day and this new look for me is very different. After the comps I will post the comparison pictures so you can see what I mean.
So after speaking with my Father last night (he has recent pics) and two other people involved I now have an understanding of what is happening.
I was mistaking my new shape and size for being fat, even though im not fat, it's hard to explain. I think it's the heaviness. Which again is strange as I weighed in at 51.5kg on Sat. But with this weight I don't look skinny, yes that's it, I don't look skinny anymore. All confusing lol.

Today I have really pulled out the carbs, down to maybe 10-15g, that will be for today, wed and thursday, then friday I start loading, now that will be fun.

I have one more weight training session tomorrow and Thursday is my last cardio session.

On Sunday I did my shopping and decided it was time to pack my comp bag, it's almost done just waiting for my bikini which is arriving tomorrow, i can't wait to see it! Poor Jo has been snowed under.

I'm getting waxed on Wednesday night, should be fun....not lol, it's such a weird feeling afterwards, your skin feels sensitive.

We are flying out Saturday morning, arriving in Sydney about half an hour before Dad. Did I tell you how excited he is? lol He has never seen me in person in condition and on stage so I think he is more excited then me! I can't wait to see him.
Then we all go to the city and check into our apartment. I have a spray tan booked in for 6pm that day thanks to Fernster. She is my saviour and will be looking after me on Sunday, i'm soooooo lucky!!!

Posing routine is all good, but posing rounds could do with more work, I need to flex from the toes up, keep forgetting my calf's.

So i'm in a good, no, great head space now and will go to the comp with the intention of having a ball.

Debs xxx

Monday, October 08, 2007

1 Week Out

Sorry, I deleted my last post....I will rewrite it soon.

Tuesday, October 02, 2007

2 Weeks Out

I am so excited about it getting closer and closer now.
Last Saturday I took my 2 week out pictures and compared them with my previous comp and was so blown away by the chages and improvements.
I do these comparison shots each week, but it was this one that really impressed me and made me want to power on.

The struggle for me has been the second cardio session that I do in the evenings at home on my exercise bike. I have to fight through this as im so close now :-)
My nutrition is getting hard now, I now feel as though im dieting and the carb depletion has started slowly, then a little more next week. Up until last week my daily food intake was easy. I'm not depleting my carbs to the extreme this time around, this will allow me to carb up to the maximum for the comp and retain my fullness.
I still have wholemeal bread, weetbix and fruit in my diet and this is me carb depleting. My weight is 52kgs already, I was this weight two days from the WNBF female Fusion and I still have two weeks ahead of me. I'm really happy with my progression.

This comp prep has taken a different approach and it is really working for me, it took me until these last pictures for me to "really" believe it.
Now I need to ease into the comp day, keeping my cardio slow and steady, get plenty of rest and eat well. Fingers crossed it all falls into place for me on the day, if it does I will be so very happy. I already am :-)