..:: Nicole Weeks - NGA Pro Figure Champ, IFPA Pro Figure Top 5, Figure Coach ::..

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- Fitness Newsletter - Winter 2007 - Nicole Weeks.com

Two Pro Figure Wins in 2007!

Featured pro interview & photos in "Fitness and Physique Magazine" this month, pages 64-67.
Buy it today at Barnes and Noble, Books A Million, and other book stores.

We did it again in Houston at the NGA Night of Champions. It was a nail-biter rematch in the overall with Jesse Grand. She came in better conditioned than Atlanta, and that made me nervous. In the end my smaller waist, feminine v-taper frame and musculature, and lack of over separation in the muscles won the judges over. It wasn't the feedback I expected from the judges given past years of figure competition acknowledging high muscularity and extreme leanness in other organizations. But the NGA has produced the most consistent year of judging in figure, holding to specific standards, and producing similiar results at each show across the country. This is very unlike other organizations where a girl who wins one show will come in 4th a week later against the same competitors. I go further into the differences in organizations later on in the newsletter.

I also want to congratulate all you competitors this past year for your successes and progress. Many of you are first time competitors and have presented steller performances on stage. As we settle into the Christmas off-season, let us not get too comfortable in our cookie and gingerbread insulin comas! The spring season will be here before you know it, and that is your best chance at winning a pro-card while the rest of the competition is still beating the treadmill to get those holiday pounds off. We start bright and early on March 29th with the NGA in Atlanta, and the OCB in New York. As for me, my first competition will be with the NGA possibly in Idaho in April, but definitely by May 10th with the NGA Southern States.

With those first competitions in mind it's time to start contemplating your plan of attack for 2008. Using that first show date of March 29th as an example, there are only 14 more weeks to go. That's only 2 more weeks of muscle building to go before you start a 12 week diet down! So seriously, now is time to put your butt in gear. As an added incentive I'm offering a discount to all new clients between December 24th and January 15th. Check out the offers listed below and get started today! For those willing to take on the challenge, it is an effective and cost saving alternative to hiring a trainer in a gym, who most likely has never competed in figure, or trained a winning competitor, let alone advanced to the pro ranks or the national level.

Also in this newsletter is another one of our crazy exercises. These are unique exercises you won't find in any magazine or online exercise website. Each newsletter I give a picture demonstration of one of our creative yet effective exercises.

xoxo, Nicole Weeks

Colleen Castaneda - Top 5 IFPA Figure Pro

Jesse Grand - NGA Pro Figure Champion

Choosing The Right Competition For You: Figure Physique Trends of 2007

2007 was a learning experience comparing the non-tested and drug-free organizations, and the differences within the drug-free organizations. Many girls are convinced that NPC is the only way to go to win money and become fitness models. However, that line of thinking is not correct given that in 2007 the natural pro shows paid out the same amount of money as the IFBB (except for the Olympia and Arnold), sometimes paying out through 5 places, not just 3. And our natural competitors are getting sponsorships and modeling work from many of the same companies as the non-tested competitors. And without the politics, or having to "pay your dues" or "put your time in". The pros of the NGA and IFPA (pros to the OCB) offer the consistency and fairness in judging that the NPC can not.

And to break it down further, the NGA and the OCB have proven their differences in physique styles this year. Consistently over the past year the NGA has rewarded symmetrical v-tapers, an athletic level of muscularity and leanness, and graceful presentation. Over leanness and muscularity that challenges female bodybuilding was scored down, giving credit to an overall package at the pro level. That does not translate well at the amateur level as most open competitors still need to come in much leaner and more muscular in the upper body to balance out their v-tapers to achieve higher placements. In the OCB the emphasis is on conditioning. This could give ectomorphs the advantage when gaining muscle is the biggest challenge. Presentation and figure walks are no longer scored focusing strictly on the physique aspect, leaving the presentation points to the fitness model category. This is the case for both the pro and amateur levels of competition. Which ever organization you choose, there is a competition that fits your physique potential and your competition goals. Also, the pro-cards of these natural organizations are transferrable between the NGA and OCB for the cost of the membership fee and passing drug testing requirements prior to the show.

My advice to figure competitors is to assess your physique and determine your strengths. Are you naturally muscular? Are you naturally lean? Are you confident on stage and have good presentation skills? Travel is sometimes the biggest factor when determining which show to enter, and that's understandble. Check the show schedules NOW to find out when a natural show is coming near you.

Special Offer: 20% Off all Training and Nutrition Programs!
Discount offer expires 01/31/2007

Online Training: Jumpstart your monthly online training for $180 (a $45 savings!) Then it's $225 per month there after.

(includes evaluations, goal setting, training & nutrition updates, competition prep for competitors, two 30-minute phone calls per month, & unlimited emails)

One-time training program for four weeks: on sale for $65 (a $15 savings)

One-time nutrition program for four weeks: $65 (a $15 savings)

Both training and nutrition programs: $120 (a $30 savings)

Phone consultation: $25 for half-hour (a $5 savings)

Paypal account not necessary. Services can be paid for with credit card or checking account.

For more information and to discuss any questions or obstacles you have keeping you from starting today, please email me and we'll work out a plan.

Seasonal Supplement Program

This is the time of year to be building muscle before focusing on leaning out for your next competition season. The basic foundation for a muscle building supplement program is a good protein powder and a muscle building and recovery supplement that contains the amino acids L-Arginine and L-Glutamine. Here is what I am currently taking:

icon EvoPro by CytoSport
icon Mid-Cycle by Fizogen

For those getting ready to start a diet program for the new year and to get ready for competitions in the spring there are two things we all need: a great fat burner and a comprehensive vitamin supplement. Lipo 6X by Nutrex was named the fat burner of the year by Bodybuilding.com and I used it exclusively for the last six months of the year to get ready to compete. It really is the best. It's major action is on the thyroid, so it is not for those with thyroid disorders. Combine this supplement with kelp and gugglesterone and you have an unstoppable combination! Along with dieting comes limited food options. Keeping optimal levels of all vitamins and minerals in your diet is crucial to long-term health 10, 20, 50 years from now. Supplementing with a complex vitamin will give you the nutrients you are not consuming in your diet. There is also a "whole food" vitamin option containing extracts of whole foods like broccoli, alfalfa, apple, grapes, etc instead of just the vitamin or mineral itself.

You'll find everything at Vitacost and at almost half the cost of retail like GNC! As an affiliate of Vitacost, your purchase helps support me as a competitive athlete.

Are you using the protein you eat?

As muscle building enthusiasts we consume more protein than the normal human being does. But are we able to utilize all that protein? The first step is breaking up your daily total of protein into six meals. But even then some of us still can't use all the protein they eat at each meal. Others yet arellergic or sensitive to certain proteins like dairy or eggs. The reason is a lack of the digestive enzyme that breaks down that certain type of protein. Without it certain digestive distubrances, gas, bloating and pain can occur. Supplementing with the digestive enzyme that is deficient can practically cure the problem. I want you to think about how much protein you eat and how much of that protein actually gets utilized in your body. You only produce so much protease at each meal. Protease is the digestive enzyme that specifically breaks down protein. If you do not produce enough protease then the protein either passes through, or half digested protein makes your red blood cells "sticky" which is called aggluteration, and as you can probably guess that's not an optimal level of health for a figure competitor. If you had more protease you could break down more protein into the amino acid building blocks you need to build muscle. A digestive enzyme like that in Enzymetic Therapy Mega-Zyme 10X will help you digest more protein as well as other foods, giving you more out of what you eat.

Suits You Swimwear!

"Suits You Swimwear" out of Tampa, Florida makes custom designed competition suits for bodybuilding and figure. There's a perfect suit for every budget from first time competitor to the high-end show stoppers! They also have sexy itty-bitty bikinis that really show off your physique, perfect for bikini contests and photo shoots. Get all your competition prep done in one place: Pro-Tan/Jan Tana/Dream Tan, Bikini Bite, and posing oil. And don't forget your shoes!!! Clear heels that are comfortable and classy. All at UNBEATABLE prices! Trust me, you won't find gorgeous quality suits like these anywhere else at these prices! Click the banner to visit their site!

Photography by Tony Wilder
Cpl Photography on Flickr

Change up your workout!
Training by Nicole Weeks & Tony Wilder of Corporal Punishment

Standing Single-arm High Row

Standing Single-arm High Row

This exercise works the lats, rear delts, and rhomboids of the back as well as the biceps.

Set the pulley at the highest setting at a cable station and attach a D-ring. Start in a lunge position with the left foot forward. Grasp the D-ring in the right hand, put your left hand on your hip, and step back enough so that the weight plates lifts up. Pull the hand in low to the hip and twist the hand so that it ends in an underhand grip. When releasing the weight, go slow and resist the weight going back in order to get the benefit out of the negative motion. Get a good stretch at the end. At the end of the set, switch sides.

(Also note that I am not as tan as you usually see me on stage! LOL!!! In "real life" I'm just as pale as the next person. And for medical reasons I do not use tanning beds!)

Online Training: Jumpstart your monthly online training for $180 (a $45 savings!) Then it's $225 per month there after. (includes evaluations, goal setting, training & nutrition updates, competition prep for competitors, two 30-minute phone calls per month, & unlimited emails)
One-time training program for four weeks: on sale for $65 (a $15 savings)
One-time nutrition program for four weeks: $65 (a $15 savings)
Both training and nutrition programs: $120 (a $30 savings)
Phone consultation: $25 for half-hour (a $5 savings)