My First Figure Show
By: Tina Marie Walsh
No Nonsense Newsletter Volume 11 #2
The morning of the show, I got up and did another coat of Pro-Tan. You know, you can NEVER be dark enough, lol. I had my very small first meal, and was off to get my very good friend Karen, to do my hair and makeup for the show.
At the show I was feeling many different emotions at once; excited, nervous, grumpy (from no food), thirsty and intimidated by all of the beautiful girls I’d be up against. I just kept my composure and smiled as Karen helped me get ready. I remember looking around thinking, "Holy Cow, I really made it this far". I felt as though it was a dream. Now I can see the difference between putting it on the line in the gym vs. putting it on the line in competition! This was insane! I felt like I looked really good. I was confident about my body, but once I had my hair and makeup done, and finally glanced in the mirror, all I could do was cry, because I NEVER envisioned myself looking like this! I was getting compliments from everyone including the other girls. I was so taken back, and it was so unexpected!
Well, now it's show time! The figure girls went on after the men. I was 8th in line to go out there, on that scary stage! Well, I thought to myself, "You made it this far, get out there and work that stage like you own it!" I did it! I did the T-walk as best as I could, holding all of my poses and smiling and squeezing and flexing everything and smiling some more. I gave the judges all a smile and eye contact, waved to the crowd, and off the stage I went.... I DID IT!!!!!!!!!! Now, I had to get back on the stage for comparisons! YIKES! Well, I went out there, and did my best! The judges kept asking me to switch places with other girls...Hmmm! I wondered why, but I did it and worked it.
I got through prejudging and now the night show was about to begin. My feet were screaming and my back was ready to call it quits! Once again, I fixed my makeup, and at this point Karen left and my honey, Mario, took over. He applied the Bikini Bite and the Pam spray to my body and helped me relax! My daughter Heather, who is 15, just kept looking at me. She wasn't used to seeing me like this, but she told me I looked beautiful!
As we were all standing around, the judges came back and said, "I am going to call out the top 5 figure girls who made it." Now I feel like I am ready to throw up. I held hands with one of the girls I’d made friends with, and we just waited with anxiety for him to call our numbers..... HE DID!!! He called #8, that’s me!!!!! I made it! All I could do was cry again! I can't believe it. At this point all I am thinking is, even if I make last place, I made it! I will be thankful and gracious and most importantly, humbled by this whole experience!
All five girls went on stage.... and they began to announce the winners.... 5th, 4th and then third.... to be honest, I was in such a fog, I forgot who finished where; I just know they were all beautiful. When they called my number, I stepped up, waved to the crowd, and tears rolled down my face uncontrollably! It was a moment I will never forget! I worked so hard, and stayed focused on my goal, and never once did I complain, or want to quit! Months and months of preparation and hard work had paid off! I came in second place! Wow! I walked off that stage with my head up high and tears rolling down my face - My dream come true! I went back stage and grabbed my daughter and Mario and just hugged and kissed them. Everyone there was so happy for me. The best part was people in the audience cheering for me, and I didn't even know who they were!
My Precontest Diet
As a trainer and an advocate in the nutrition industry, I know diet is about 90% of your success! I reached out to Beverly International many months ago for advice, and I was lucky enough to get the advice, nutrition plan and workout plan!
My meal plan was as follows:
Meal 1: 1 whole egg, 3 egg whites, 3 oz very lean meat, and
1/3 cup oatmeal
Meal 2: Protein Drink: 2 scoops Muscle Provider in 8 oz water
Meal 3: 5 oz very lean meat, 4 oz sweet potato, 1 cup vegetables or
large salad
Meal 4: Protein Drink: 2 scoops Muscle Provider in 8 oz water
Meal 5: 6 oz very lean meat, 1 to 2 cups vegetables, 2 tsp flax oil
Supplements: Lean Out - 2 capsules before each meal / shake; 7-Keto MuscLEAN - 3 capsules twice a day. I think Lean Out and 7-Keto MuscLEAN work best when used together. I also took 2 Bev ZMA capsules each night before bed.
My workout schedule was great for me....
Monday: Chest and Triceps
Chest
Incline dumbbells- 4 sets 12 reps
Incline barbell press - 4 sets 12 reps
Push ups - feet on a bench - hands on two small balls - 3 sets 15 reps
Cable flyes (my favorite!) - 4 sets 8-10 reps
Triceps
Flat bench barbell close grip presses for tris - 4 sets 12 reps
1 arm cable pulldowns - 4 sets 8-10 reps
Dips; no assistance- (My favorite) makes me feel so strong to push my own body weight. I do 4 sets to failure.
Skull-crushers -3 sets 12 reps
Abs... Something different every time! But I usually do 4 different movements at 20-25 reps....
Cardio - 20 minutes on the stair MONSTER! Level 6-8... UGH!
Tuesday: Back
Close grip lat pull - 5 sets 8-12 reps
Bent over row with T-bar, close and wide - 4 sets 10-12 reps
Seated cable row - 4 sets 8-12 reps (My favorite! Rips your upper back up!)
Behind shoulder wide lat pull - 4 sets 8 reps (another favorite)
Back extensions gripping onto a 25 lb plate - I can only do 3 sets for 8 reps (great exercise)
Cardio - 20 minutes recumbent bike (great for hitting the glutes and hams!)
Wednesday: Shoulders and Bi's
Shoulders
Seated db presses - 5 sets 8-12 reps
Standing lateral raises - 1 arm at a time 4 sets 10 reps (one of my fav's)
Bent over rear delt raise - 4 sets 12 reps (favorite)
Upright rows w/ curl bar - 4 sets 12 reps (great one if done correctly)
Biceps
Standing bicep dbell curls - 4 sets 10-12 reps
Seated incline bicep curls - 4 sets 8-10 reps
Cable bicep curls (So old school, but a favorite!) 3 sets 10 reps
Thursday:
Just cardio 45 minutes between the Stair MONSTER and the recumbent bike...
both great for the legs and glutes....
Friday:
639 kick class at Equinox Fitness Club. A class that hits all
639 muscles in the body, and leaves you dripping wet!
Ahhhhh, cardio and weights! The best!
Saturday:
Legs (Lord help me!)
Squats - 6 sets 10-12 reps (the ultimate best exercise for the glutes and quads!)
Walking lunges with no weights - 5 sets 25 reps
Leg extensions - 4 sets 12 reps
Ballet squats with bar - 4 sets 20 reps (especially great for women, sculpting!)
Lying leg curl - 4 sets 8 reps (trying to make mine bigger!)
Dead lifts - 4 sets 6-8 reps
Cardio - 20 minutes- whatever I can handle, most of the time it's the bike....
I am spent after legs!
Sunday:
60 minutes cardio 30 on MONSTER and 30 on bike or treadmill
Most of the time I do my cardio after my weights and on separate days. Pre-contest, I did cardio twice a day 30 minutes each time 6 days a week. It's tough, but in the A.M. around 5:30, it's best for me. On the way I have a scoop of Muscle Provider and 8 oz water.
Final Words
The only thing I can say is that I am living proof that if you follow your dreams and don't let anything get in your way, you will achieve ultimate success and happiness. I wanted this for so long. I researched and asked questions, spoke to the right people, woke up at 4:30 so I could go sweat, and I sacrificed time with friends and family for one thing..... MY DREAM!!!!! If you want it bad enough, you will do what it takes to get there. This is only the beginning for me!
Tina Marie Walsh
Age: 34
Occupation: Personal Trainer
Education: High School, Apex Certification, in process of getting ISSA & NASM
Family Status: Happily involved, and hoping to get engaged soon, to my mentor and
role model Mario Guaglianone! Two children, Heather 15 years old and
Tyler Michael 12 years old, my two angels!
Current Residence: Westchester County, NY
Gym: Equinox Fitness Clubs, Mamaroneck, NY
Height: 5' 4"
Off Season Weight: 126 lbs
Contest Weight: 118
Favorite Cheat Food: Sushi & my own meatballs and
homemade sauce....Of course, LOL!
Favorite Meal: Chocolate omelet, made with egg whites,
Muscle Provider (Chocolate) and some cinnamon! YUM!
Most Inspiring People (outside bodybuilding): My Mother who raised my
sister and me on her own... She sacrificed her whole life to give us a
wonderful life. She taught me to believe in my self, and always said
"If at first you don't succeed, try, try again!"
In my IPOD: DJ. Tiesto, Incubus, Lenny Kravitz, Madonna, Led Zeppelin....
Other Interests: Cooking, and being with my family, taking my daughter shopping, and
watching my son play football! They are both mini-me's.
Words to Live by: “The way to develop self-confidence is to do the thing
you fear, and get a record of successful experiences behind you."
Most Inspiring Words: “Enjoy the journey, don't think about the destination.”
