No Nonsense Newsletter                                                     October/November/December 2005

Complete Contest Preparation . . . Together

By: Jodi Habschied

Team Habschied
Team Habschied advice to others:
* Don’t look at set backs as failure, use them as a learning tool to create alternate strategies for succeeding in the future.
* Like many women today, I focused too much on cardio for weight loss many years ago. It wasn’t until I put more emphasis on weight training that I saw dramatic changes in my muscle definition and a decrease in my body fat. Women tend to be afraid to lift heavy, yet I see them lift children and groceries heavier than the weights they use in the gym. If you want a lean looking physique with a metabolism that burns fat efficiently then lift heavy and don’t be afraid to challenge yourself.
* Nutrition is the biggest part of the equation, and the one most are resistant to change. What you eat and when you eat it affects how you look much more than the efforts you put in the gym. With the help of Beverly, I gained far more practical knowledge on transforming my body than in all of my college studies.
* Don’t be afraid to ASK for support and share your plans and goals with family, friends, and co-workers. The more people who know, the more inclined you will be to stick with it, and you just might be surprised to receive support from those you least expected.
Competing "some day" was
always in the back of our minds.
It was time to take our training,
our diet, and our physiques to
the next level, but how?
This year has been an amazing experience for my husband and me. We won a total of five first place finishes this year – and we did it together, as a team. Although our story has a happy ending, this has been one of the fullest, most challenging years of our lives. Issues we had to deal with included relocating to a new city, the birth of our daughter (and the requisite sleepless nights), health issues, and new jobs along with the challenges of managing a family. With patience, discipline, and the support of each other, we made it through - so can you.

First a little about us…

Although we grew up in different cities, (Chris in Rochester and I in Cleveland) we both were involved in a variety of sports and activities as children. Despite my active lifestyle, weight control became a particular concern for me as I approached college. Determined to prevent the legendary "freshman 15," my interest in fitness and nutrition began. I read everything I could on the subject. I was fascinated with how nutrition had an effect on everything from health to sports performance.

My continued pursuit for nutrition knowledge eventually led me to earn my degree in Dietetics from the University of Akron. I met Chris a few years later, and oddly enough, not in a gym. However, it was our shared passion for fitness and health that ultimately brought us together, and we married a year later.

Introduction to Beverly International

Our thoughts of competing were honed by years of reading bodybuilding and fitness magazines, attending local competitions, and our regular visits to the Arnold Classic. We would express how we wanted to compete "someday," yet year after year there was always an "excuse." Despite my nutrition knowledge, our diet was inconsistent and even with all the hours we logged in the gym, our physiques weren’t changing. Yeah…we knew a lot about nutrition, our problem was applying it consistently. Then a friend won a local competition and recommended the supplements and contest prep of Beverly International.

That week, Chris contacted Beverly and worked with Jeremiah who got him started in the right direction to compete in the fall of2002. While my interest to compete was strong, my desire to have another child was stronger. Our son was turning three and it was time to expand our family. For me, competing would have to wait.

I supported Chris the best I could throughout his first contest prep. But, unless you’ve done a competition yourself it’s hard to understand just what someone is going through. Let me tell you, the entire process of preparing for a show was a learning experience for both of us. Watching his physique transform before my eyes, and sharing in his sense of accomplishment as he stepped on stage inspired me to do the same. In January 2003, after recovering from a series of health issues, and unsuccessful tries at pregnancy, I decided it was time I try it myself.

At first I was skeptical about using supplements or seeking any nutrition guidance. After all, I was a personal trainer with a degree in nutrition; I should be able to reach my goals on my own. In just a few weeks of trying to prepare on my own I realized eating for general health, and dieting for a competition were two totally different plans. I needed guidance. So, I too contacted Beverly, and under the direction of Mark Ritter, my contest preparation began.

A Bump in the Road...
 Two months into my contest prep our doctor gave us unexpected news, "You’re pregnant." I put competition on hold but continued to exercise through my pregnancy. Exercising during my pregnancy made me feel great, made labor easy, and kept my total weight gain to 30 pounds. While reading No Nonsense Newsletter I came across "Childbirth to Figure Championship in Just Five Months" by Julie Lohre.

I remember thinking, "Wow, if she could do it, why couldn’t I?" I taped her article on my bedroom mirror and referred to it daily for inspiration and motivation.


Jodi Prepares to Compete...
The moment I returned home after giving birth I contacted Beverly with my goal to compete in 16 weeks. Rita Kaya responded and emphasized that my health and healing were first priority. Rita would provide the plan and support; I had to do the work. Starting at a weight of 147 pounds and +27% body fat, I had a long road ahead. Unsure of how my body would respond, my goal was to be "stage ready" and not place last.

Another Bump in the Road...
At 12 weeks out I was diagnosed with hypothyroidism (low thyroid). Hearing horror stories of weight gain and exhaustion, I was concerned about how this would affect my results. Luckily, I responded immediately to medication and decided not to focus on the disease as a negative or an excuse.

If you allow yourself to believe something is an obstacle or an excuse - it will be. If you believe you can achieve something - nothing will stand in your way.

I reminded myself of the personal commitment I made TO ME. So, in the words of NIKE, "I just did it."

Little things mean a lot...
8 weeks out we went to the Arnold Classic and met Rita and the rest of Team Beverly. Rita took the time to check my body fat; it dropped to 16% from 27%. With strict adherence to my revised diet, supplement, and training program I was going to be ready. My calories were increased keeping my metabolism elevated. The LCarnitine in the added Lean Out and Energy Reserve were telling my body to burn fat and conserve muscle. GH Factor maximized my body’s growth hormone production. On this program I was losing fat faster during the last 6 weeks while eating more food, a true testament to the supplement’s ability to accelerate fat loss.

One week from my first competition, my weight was 119 pounds (down 28 pounds) at 10% body fat. I set a new goal, place in the top 5! I felt overwhelmed after receiving my final week plan. I was shocked and relieved when Rita called to personally walk me through the final week. Beverly’s customer service is unsurpassed; they truly care about their clients. Four months after giving birth I placed 4th out of 9 girls. I was in my best shape ever and had won before stepping on stage. 


Favorite Off Season Recipe:
Chocolate Mocha Brownie


1 scoop chocolate Muscle Provider
1 scoop Ultra Size
Cold coffee
(enough for pudding consistency)
Chopped walnuts (handful)
Place in microwave until firm
(about 60-90 seconds)
Dollop of whipped cream and top with a
few sliced strawberries or raspberries
Let’s Do It Together...
Chris expressed how proud he was of my accomplishment and suggested doing a competition together in five months! For the first 2 months we gradually cleaned up our diets. Our meals consisted of lean meats, Muscle Provider, Ultra Size, oats, yams and the occasional cheat meals. We ate every 2-4 hours and made sure to get plenty of protein. This was the last chance to add more muscle while losing a bit of fat.

Time to get Serious...
At 12 weeks out Mark Ritter developed a plan that brought Chris’s body fat down from 12% to 5%. Rita’s approach took me from 16% to 9%, while adding lean mass and more definition than ever. Our plans included Ultra 40, Mass, Lean Out, 7-Keto MuscLEAN and our favorite, Glutamine Select. We worked together taking progress pictures, critiquing posing routines, offering suggestions and providing motivational words. The one thing we couldn’t do together was train. I had to train in the mornings and Chris the evenings (because of the kids). 
Jodi’s Pre-Contest Diet
Meal #1
1 whole egg + 3 egg whites
3 oz chicken or turkey breast
1/2 grapefruit
Meal #2
Mocha Muscle Shake:
2 scoops chocolate Muscle Provider
6-8 oz cold strong coffee, lots of ice,
cinnamon, 1/8 tsp vanilla
1 tablespoon flax seed oil
Blend until frothy and thick!!
3 strawberries on the side
Meal #3
6 oz chicken tenderloins marinated in
Buffalo’s Famous: Anchor Bar Hot Sauce
1 tablespoon Walden Farms Blue Cheese (no
carbs, calories or fat) (feels like I am eating
wings)
Large salad with tomatoes, cucumber, and
pepper rings
2 tablespoons Paul Newman’s Light
Balsamic Vinaigrette dressing
Meal #4
Mocha Muscle Pudding
(My favorite. I take it with me everywhere!)
1-2 scoops chocolate Muscle Provider
1 tablespoon instant espresso
Just enough hot water to make pudding
consistency
1 tablespoon flax oil, or sometimes a few
cashews or almonds
Meal #5
6 oz chicken, cod or 1 time a week sirloin
2 cups vegetables – my favorite is steamed
asparagus or green beans
2 teaspoons flax, or olive oil
Monday and Thursday I substitute the
following for my 5th meal at the end of the day:
Carb Up Bread: We love this!!
1 cup oatmeal
6 oz sweet potato
4 oz banana
1/8 tsp baking soda
1/8 tsp cinnamon
1/8 tsp vanilla
*Sometimes we use apple pie or pumpkin pie
spice
Mash it up and put in a small pan and cook
until brown – around 350 degrees.
Then add:
1 tablespoon butter and sometimes Walden
Farms calorie free, sugar free syrup (up to 4
weeks out)
1 cup vegetables
























	Jodi’s Supplement Program:
Ms. Power Pak
1 pack with meal #1
Ultra 40
3 tablets with each meal
Mass Aminos
3 tablets with each meal
Glutamine Select
1 scoop mixed in water and sipped on
throughout training
Lean Out, Energy Reserve, and GH Factor
before each meal starting 5 weeks out
7-Keto MuscLean
3 capsules 2 x day
*Favorite supplements: 7-Keto MuscLean,
Lean out, Glutamine Select, and Chocolate
Muscle Provider!!
Chris’s Pre-Contest Diet:
Meal #1
2 scoops vanilla Muscle Provider
5 oz 93% lean beef or chicken
Meal #2
5 oz chicken or 93% lean beef
1/2 grapefruit
Meal #3
5 oz 93% lean beef or chicken
Large salad with oil and vinegar
Meal #4
(Same as meal #2)
Meal #5
5 oz 93% lean beef or chicken
Large salad with oil and vinegar
Monday and Thursday I add the following
as a 6th meal at the end of the day!
Carb Up Bread
Same recipe as Jodi’s, but I used
1.5 cups oatmeal, and 10 oz sweet potato
Chris’s Supplement Program:
Ultra 40 - 6 tablets with each meal
Mass Amino - 5 tablets with each meal, 6
before training
Muscularity - 2 capsules per meal
Lean Out - 2/20 minutes before meals 2, 3,
and 4
Energy Reserve - 1/20 minutes before
meals 2, 3, and 4
GH Factor - 6 upon rising and before bed
7-Keto - 3 upon rising and before bed
ZMA - 3 capsules before bed
Muscle Mass - 6 tablets before training
Creatine Select - 1 scoop before training
Glutamine Select - 1 scoop before training
 
	Jodi’s Training Schedule
Monday: Legs/Abs or HIIT
Tuesday: Back/Biceps
Wednesday: Spinning/Abs or HIIT
Thursday: Chest/Triceps
Friday: Shoulders/Abs/
Spinning or HIIT
Sat: Rest
Sun: HIIT or long fun run
(depending on weather
and condition)
Legs/Abs
Squats (Barbell or Smith), or Hack Squats
4 sets/12-15 reps
Leg Press with Leg Extensions
(drop set the last set)
4 sets of each 10-12 reps
Stiff Leg Dead Lifts with Reverse or
Walking Lunges
3 sets/12-15 reps
Hamstring Curls 3 x 10-12 reps
with Seated or Standing Calf Raise
3 x 15-20 reps – slow
Back/Biceps
Hyperextensions
3 sets/12-15 reps
Assisted Pull-Ups
4 sets/10-12 reps
(try to progressively use
less weight for help)
Seated Row with Lat Pull Down
3 sets/10-12 reps
Bent Over Row with DB or Bar
3 sets/10-12 reps
DB Incline Curls
3 sets/15, 12, 10 reps
Rope Cable Hammer Curl
3 sets/10-12 reps
Chest/Triceps
Flat Bench Press
3 sets/10-12 reps
Incline DB Presses with DB Flies
3 sets/10-12 reps
	
Cable Flies with Pushups
2 sets/12-15 reps
Overhead Cable Press with Press Down
3 sets/10-12 reps
One Arm DB Extension
3 sets/10-12 reps
Shoulders/Light Legs/Abs
Push ups to warm up
3-4 sets of as many as I can do,
sometimes elevate my feet
DB Presses
3 sets/12, 10, 8 reps
Lateral Raises with Upright Row
3 sets/10-12 reps
Rear Delts
3 sets/12 reps
Leg Extensions with Leg Curls
3 sets/12-15 reps
Butt Blaster
3 sets/15 reps
*Rest 1 minute between sets. As
competition nears reduce rest and
increase number of super sets.
HIIT Cardio
3-4 times per week, 20-30 minutes of HIIT
interval sprints usually up a hill or incline
– I ALWAYS wear my heart rate monitor to
make sure I am working hard enough!!
beverly clients 
	Chris’s Training Schedule
Monday: Chest/Shoulders
Tuesday: Rest/HIIT
Wednesday: Legs/Abs
Thursday: Rest HIIT
Friday: Back Arms
Sat: Rest/HIIT
Sun: Chest/Shoulders
Chest /Shoulders
Flat Bench Straight Bar: 4 sets/8-10 reps
Incline Dumbbells Press: 3 sets/8-10 reps
Flat Flies: 3 sets/8-10 reps
Machine Press: 3 sets/8-10 reps
Reverse Pec Deck: 3 sets/8-10 reps
Lateral Raises: 3 sets/8-10 reps
Side Rotator Cuff Raise
Legs/Abs
Hack Squat: 4 sets/8-10 reps
Barbell Straight Leg DL: 3 sets/8-10 reps
Leg Press: 3 sets/8-10 reps
Dumbbell Lunges: 3 sets/8-10 reps
Seated Calf Raises: 4 sets/8-10 reps
Standing Calf Raises: 4 sets/8-10 reps
Decline Crunch: 4 sets/8-10 reps
Abs Crunch/Leg Raise: 4 supersets

Back/Arms
Dead Lift: 3 sets/8-10 reps
Cable Row - V Bar: 3 sets/8-10 reps
Pull Down - V Bar: 3 sets/8-10 reps
Dumbbell Shrug: 3 sets/8-10 reps
Dumbbell Curl: 3 sets/8-10 reps
Close Grip Bench: 3 sets/8-10 reps
Rope Push Down: 3 sets/8-10 reps
Machine Preacher Curl: 3 sets/8-10 reps
*Rest 1 to 1.5 minutes between sets. As
competition nears reduce rest and increase
number of super sets.
HIIT Cardio
Elliptical machine – 25 minutes on HIIT.
Our Competition’s Together...
Our first competition together, what a special night! A year earlier I was in the audience dreaming of stepping on stage. This year I was competing on stage! Chris won the novice lightweight and I the figure class. Two weeks later our energy, confidence, and conditioning were at an all time best. WE DID IT AGAIN!!!
Chris placed 1st in BOTH the Master’s 35 and over AND open middleweight classes and I placed 1st in open figure. What an amazing accomplishment as couple, "TEAM HABSCHIED."
Advice to my children: It’s better to try and fail, than to fail to try at all!

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