Rokette Report

WE ARE MOVING

2011-12-10T18:08:00.000-08:00

SPB & Chaz Photographics-SoCal beach USA Oct 2011

PLEASE JOIN SPB and the Rokette Team at the following site....www.spbfitness.com

There will be heaps of online information, galleries, training inspiration, tips, tricks, updates and so much more. 2012 is proving to be a truly exciting year. So dont miss out on all the fun.
See you topside..spb

Thawing out and Amping up

2011-07-29T15:38:00.000-07:00

Gift Galley + Pocket, Steak n Rib dinner GC
( the challenge the boys set to consume 1kg steak/ribs was painful to watch)

Casa Galley-chillin GC

It has been a hectic week since returning from the Gold Coast and the BODYOVERHAUL Event. With 10 weeks till summer, the smart people out there are looking at training now in preparation for the summer sizzle. So clients are coming back to the fold and competition preparation for the local shows is underway.

I had a blast with all the crew thats came along on Saturday morning and was very impressed at the fit bunch of women that were in attendance, George form 'Get Motivated Personal Training', Chevron Island has obviously been doing great things with his clients. They all worked really hard and were that enthusiastic to find out more information during the nutrition chat post training, that we ran an hour overtime. It was so fantastic to meet all the women there and having set some challenges for them for the next 12 weeks, I am excited to hear how their personal journeys and vision acquisition takes shape.

I too had the chance to head back to World Gym and pump out some pretty fantastic training sessions myself. The notable absence of some of the key players in the mix, Jimmy 'Aflete' Sadek and Andre 'Dre' Davids was certainly felt. But Gift Galley and I along with IFBB Pro fitness champ Donna Jones smashed out some super sessions over the couple of days. It was great to catchup with Donna, who is looking in top form, as she too, shapes into the end of year competition season.

Things are chugging along very very steadily here at SPBFitness Hq... I have some very exciting changes coming up and although I am dying to spill the beans, I cant share too much yet. But I will say this, with my final weeks preparations being logged and posted on YOUTUBE be sure to subscribe to the link to stay regularly updated on the tips, info snippets and goss as I lead into the shows. There will be interviews with fitness celebrities, athletes, industry professionals and my tour from leadup to close will be there for your viewing pleasure.

I am very excited to share also that I will be posting, as part of the expert panel, on Andre Davids fitness group pages. Andre is one of the most highly professional and well conditioned professional athletes I have had the pleasure of training with. So I am truly honoured to be amongst his prestigious group of experts. Dres Fitness Group

GC cardio sunday morning-heaven

As each day ticks by, we are progressing toward the goals steadily and consistently. As it should be, no beat is missed in the preparation(diet, training, recovery, psychologically) all aspects are coming together for the most favourable results. Being ready to take advantage of the opportunity is what it is all about. As Woody Allen said, "70% of success is turning up", the other30% is making sure you are ready to out perform even yourself when asked. I for one have always found that philosophy to be one to follow...you never know unless you give it a go...and seriously, how hard can it be?

Train freaky and never give up on your dreams.

xxpocket

So how are we going so far...?

2011-07-09T02:17:00.000-07:00

With 13 days until I return to the Gold Coast, for another training intensive with the Dream Team Cru its time to take stock, reflect and re-jig the plan for October if required.

I am very much looking forward to catching up with my 'Dream Team' mates, a term thrown around to describe the magic bunch of highly dedicated and committed athletes scattered across Australia, who will be descending upon the Gold Coast again to re-ignite the fire ( which will only burn brighter as I know mine is), toward the October seasons. Natika is going so well on her plan and has just made the finals of the TITAN GIRL promotion (woohoo), and the boys, well...i know they are getting their 'freak on' on a daily basis, so I expect to be blown away by their results.

So to my training; things are going very well thus far...at 16 weeks out I am very happy with my start point package, dial in has commenced already with a further tightening up of the usually clean dietary regimen. As with most people I know, I have a weakness for nuts and the dreaded almond paste, but the time has come to say goodbye to that pleasure for a few months.

The altitude training has been going very very well, my session this morning blew all prior gains out the window with a PB sprint session that saw my heart rate hit 180bpm (and i didn't chuck,yeah) and stay up there...and I will admit to running folks, yes, running... I know! lol So with 2 more sessions to go before my programmed 14 days respite from this component of my training, I am really looking forward to setting the bar high with my fitness this time and intend to only keep improving after the break.

Weight training has been consistent, but finding a training partner to replace my gorgeous and very much missed Glamazon, has been tricky and frustrating to say the least. However, true to form a loss can often bring double the dividends as it has in my case. I have found a truly gutsy training partner in Penny, a former Pt and highly competitive, challenge oriented woman who is just as mad as I am when it comes to punishing your body... training sessions are full of laughter and massive output. I have already increased my gains in squats, and leg press which means leaner, meaner and more shapely body over all. I have also returned to the joys of training with the guys. Prior to 2010, I trained regularly with the blokes. There is a very different focus and dynamic to these 'alpha-session', which I have missed and really enjoy. Now I get this element again and even though I might make him cry sometimes, Jeet is an absolute gun at explosive effort and big weights.

Thats about where we are at folks, tick tock tick tock...I am getting VERY excited about the USA trip...nervous as hell too, mainly with the travel component. This trip I will be visiting places I have never been before, so the unfamiliar is the major variable for concern. But that just means I am out of my comfort zone and who doesn't need to be shaken up a little every now and then? Keeps pocket spicy, like a good cocktail!

I am however, not in the least bit nervous about the shows...in fact I CAN NOT WAIT to compete, I am mentally very ready this season, the bug is back and burning brighter than ever. It was a little fatigued up until recently. But like most things in life you roll with the punches and keep putting one foot in front of the other, walking or running to the goal is of no consequence so long as you are heading in the right direction with little or no deviation off the path to your success. Seeing things for what they are and investing no more emotional energy than you really need to.

I have some very clear and neatly packaged goals for the next 12 months, so onward we forge and beware any obstacle that bothers to pop up...lol... one of the major elements I have rediscovered recently is that my goal is part-in-parcel of the life I wish to lead, meeting amazing people, achieving my business, athletic and personal goals and helping others achieve theirs. Competing has been a wonderful vehicle to facilitate all of the things I find fundamentally important to me, I think I had lost sight of that momentarily, but I got clear, got re-aligned with my passions and am ready to ROKETTE out!

I highly recommend revisiting your plans for the next 12months..you may surprise yourself with what you discover....
xxpocket

2011-06-19T22:50:00.000-07:00

What an adventure the Gold Coast turned out to be...I ended up being there a few days extra, but there are no complaints here. Once the sun came out, well lets just say I'm smitten with the place.

Last time I was on GC was just after Expo '88 and I was very,very young.... so cant say I remember a great deal. But this trip will stay with me a while, I had a ball.

Arriving on Tiger Airways (who I might add I wont be travelling with again, poor service, surly staff and a penchant for ripping you blind on everything from the seat you choose to luggage check in), into the tin shed that was GC airport and being greeted by weather just as bad and chilled as Melbourne, was not great. But things looked up from that moment on. A soon to be business associate collected me and so began a great trip.

So the first 2 days were all business and presentations... a girl has to work sometimes, spent time discussing the benefits of whole food nutrition and learnt a little about something called Glutathione

'the Gift' Galley, Pocket, Dre-big athletic plans ahead for 2011.

...but it was the later part of the trip that really made the grade and then some. I caught up with 5 (soon to be 6) time Mr Australia, Michael 'the Gift' Galley, Model and figure competitor Nakita 'Giftess' Leanne, WNBF Pro Fitness Model and the freakishly conditioned Andre 'Dre' Davids, 'Aflete' and human tank, Jimmy Sadek plus the big man of EastCoast Supplements Luke Holiday-Smith...it was so fantastic catching up with everyone. Especially out of competition, when most of us dont even know our own name let alone be able to create meaningful conversation with people. But this trip was really special. Training at World Gym, dining out in some of the most amazing restaurants I have experienced and generally laughing so hard my sides ached. On a side note-I have never seen someone down sushi like jimmy..it was semi-disturbing... and yet a privilege to witness all at once lol

Natika Leanne, Pocket Asia Pacific BB Championships

So with plans for a training trip in the very, very immediate future, I am looking forward to the goals set at the last dinner being well underway... daily updates are flowing in, so all seems to be on track and as it should be...on the coast, in Melbourne and in Sydney.. Go GIFTS!

The CrU

New art work

It was a volcanic eruption in Chile that put an end to my homeward plans...sitting on the flight ready to taxi and we were all asked to disembark and sort our way home via an alternative route...so to the Galley lounge room floor I did return for 2 more nights. All good, the view from the balcony was so magical at sunrise I really didnt mind at all. The time off afforded me the opportunity of finally getting the Tattoo I have been hanging to get for a long time...if you head to the Gold Coast be sure to check out the EastCoast Ink studio.

So back in Melbourne, I attended the national campaign to 'Get In Shape Australia', this morning at the Botanical Gardens. For more info on how you can get your free training program and be in the draw for $10,000 worth of prizes go toMOVE IT:

So while the nation is encouraged to move it, i too am up-ing the anti on my training regimen. With 14 weeks till my USA tour, I am back to my Altitude sessions, back to the gym and back to focused dieting and cardio sessions. The pending trip is going to be a massive undertaking with 3 shows, 4 states and a few thousand Km travelled. But I am very,very excited about all of it...I have amazing people to meet, photographers lined up to work with and every single city I am going to is going to be a new place for me. So October here we come. I cannot wait...

Travel,Training & Juicy stuff....

2011-05-25T08:59:00.000-07:00

DAY 1:
What a month May has been...i cant believe it is all but over...I am sitting at the Melbourne domestic terminal waiting to board my flight to Perth for the NSA National conference, where i will be guest speaking this coming Friday night. Burswood Casino is the place to be, so i am really looking forward to seeing many of the Perth crew over there. I must say, with the freezing weather here in Melbourne, a little warmth and sunshine is going to be very welcomed also.

This will be the 4th of my presentations for the NSA and Juice Plus+ and with an estimated 250+ guests, my biggest audience to date...and i cant wait.

....Arrived in Perth, to overcast but warm weather...Burswood Casino is pretty awesome, the lifts move at lightening speed and being glass bullets as they are, do nothing for motion sickness, just dont look down..lol...

A quick pre-dinner gym session and I can say I have officially begun my down time...king size room complete with canopy over the bed, i am feeling very,very spoilt indeed....

Physical Challenges continue at Rokette HQ

2011-04-21T05:41:00.000-07:00

It has been a full, busy and exhilarating couple of weeks at Rokette HQ. Training has been on the up and up with the 8 week challenge moving forward at a steady pace. Despite Freaky Fri sessions being hampered by my travel interstate, the overall output has been consistent and of a pleasingly high intensity. Weight training sessions have also been going well as the post competition body recovery seems to be on the right track too...strength has returned to normal levels and with the increased cardio training intensity, I am pleased to say that my overall fitness is improving beyond levels I have experienced before. So these are exciting times. I am really enjoying training again after the sometimes difficult psychological lead up to a show.Seeing your strength and performance diminish can be very demoralising, no matter how often you have been through it. So, for anyone who knows the feeling of really 'loving' training again, well thats me right now.

Ava Cowen

FILEX, Sydney's annual fitness industry event, was a blast. My event report will be in the Weider Muscle & Fitness magazine coming out soon, so I wont say too much here...but I will say that meeting Dorian Yates, Ava Cowen, Branch Warren (i thought I had good calves...lol) and of course Charles Glass to name a few, was just wonderful. To all the companies who invested in bringing these exceptional athletes to Australia, and the Athletes for making the trek here, we thank you and hope you return in the not-too-distant future. (*Remember IFBB Pro's..the FITX event in Melbourne is a not to be missed event to compete at...just sayin..;)

Sydney did not put on the best weather, in fact the most rainfall in 24 hours in the past 10 years made sure that Saturday was a wash out. But thankfully it dried up for the last night that the Rokettes were in town. Sue and I had a wonderful dinner followed by my very first Kings Cross drag show....yes folks Queens everywhere and it was without a doubt one of the funniest and most enjoyable nights I have had in a long time.

So with Easter here and many of my wonderful crew on holidays, I was afforded the opportunity of training with the super fit and quick, ultra marathon runner, Samantha Gash. Sprint sessions with Sam are full on, and she was 'taking it easy on me' today..lol...I never realised how long a block of Flagstaff Garden was until Sam told me we were sprinting it...well I now know and I also know that I have a LOT of work to do. After a few inclines, declines and quick fire sprints around the gardens we headed off to our first Hypoxic training session (well test session, a program is to follow). That was HYpoxic, not POXY session...it was far from poxy, it was awesome...i was on a high all afternoon...felt fantastic.

Sam & Sara for Juice Plus+ "Living live to the PLUS'

So a daunting concept; on a bike with a super sexy mask over your face, you are exposed to varying levels of oxygen depletion which mirror altitude oxygen levels. Sam was taken to dizzying heights while I was starting to feel a little unusual at 3000m, with a fairly average recovery level...talk about being out of your comfort zone...give me weights and I will lift them till the cows come home, but this stuff is a whole other matter. However I am really excited to see the gains and levels of improvement that I can achieve...so watch this space...shaking things up and constantly on the search for ways to manage the body better and achieve exceptional physical results for my athletic pursuits, makes for exciting and highly educational experiences.

Easter- for the record, no bunnies are welcome round my place. So I will be training hard and preparing for a couple of shoots I have coming up and to anyone interested in attending any of the upcoming BOH camps in Sydney (14th May) and later in Perth, you will be pleased to know that I am trialing a couple of session plans this weekend. So all in all, a fun and very productive few days off.

So be good, be safe and above all be happy, laugh lots and enjoy the down time

xxpocket

FEAR CAN BE A POSITIVE THING!

2011-03-31T22:10:00.000-07:00

‎"The mind will naturally default to the negative....its evolutionary adaptation...the key is to recognise it & redirect your attention and energy...control it rather than let it dominate you..."(Randy Borum-Psy.D)

....the body really does follow where the mind leads it...ultimately the choice is ALL yours!

So what is that sets the truly tenacious and determined apart from those that simply give in?..Can it really be as simple as negative thought patterns dictating the outcome of every event you find yourself in..or is there some special X-FACTOR that makes the successful shine?

In my view, there is a bit of both..but first and foremost it begins with where your head and heart are at...if both are not aligned to a common goal (whatever this may be), then the individual is placed in a conflicting and highly stressful position where no forward momentum can be gathered, toward achievement. The person goes back and forth between their wants and the reality of the situation.

As a trainer I see it all the time, put simply the 'i want to be X-kg' statement and the 'reality of the work required to achieve this goal', can be so mal-aligned that it seems almost unfathomable that the individual could have come to putting these concepts together.

For many top level athletes, the fear of defeat, is the most powerful driving force in motivating training the competitive experience...but what about the individual that may not be in a position to exercise their competitive edge?...what does a person who goes to the gym everyday ( or in some cases should but doesn't), tap into, to keep them on track, firing on all motivational cylinders?...

Here are a few tips that may help...and those that have said 'its easy for you, your highly motivated', i will agree with you, I am highly motivated for a reason, I have discovered what makes me work best consistently and I will gladly share it with you:

Get a future based goal that gives you a reason to fear failure, a competition, event or future based target. The bigger the audience the better.
Take stock of your thoughts and subsequent behaviours, what are the self talk monologues going through your head each day, at what times, for how long and are they predominantly positive of negative?
Assess and manage the monologues. Begin to control and manipulate the words and energies created by these thoughts. Are they aggressive, apathetic, and where are they stemming from?

The more you give credence to thoughts of 'I'm tired... I'm sore... I'm not into this today', the more these thoughts will begin to dominate you and your behaviours. They will become like a virus and infect all your waking hours. Acknowledge your mental and physical state and well-being by all means, but at that point you have the choice to let the negative dictate the outcome or put it aside and forge ahead regardless.

I do not know of any top level athlete that is never sore, injured (often or to some degree), tired or mentally drained. The difference is the choice in how they respond. The fear of failure or defeat will always be stronger than the discomfort of an aching body or fatigued mind.

What do you fear the most? Find what makes you shudder and you will be closer to determining the best way to tap into your key drivers to success. Fear can be either a positive or a negative and ultimately how you manage it and the outcome you get is up to YOU!

IFBB Australasian Titles + Vitamin King Rockdale book signing

2011-03-28T13:15:00.000-07:00

What a weekend!...Flew into Sydney Saturday morning with Rokette Sue, who was due to compete in the IFBB Australasian Titles the following day, in Masters.

A standard flight other than the fact that I was seated with a couple of guys who looked like did backing vocals for Guns n Roses and had used a bottle of Jack as aftershave...lol...on their way to a bucks in Las Vegas..I have a feeling that they were in for a pretty wild ride...

So to Rockdale Vitamin King..what a store!...All the staff there were so knowledgeable and super friendly, cant wait to head back for the 16th April to hangout there again...so many amazing products too, I have a couple of stacks I am trailing at the moment, so I promise that once I have given them a go you will be the first to know just how I have found them. Especially if you have trouble with sleep quality.

I am so happy to say that my book sales went through the roof this weekend and I am even more excited to announce that should you want your copy you will need to pre-order online or at the store to ensure that you dont miss out.

Sunday was a big show, well over 2500 went through the door and of course many were there to see the Big Guy, Ronnie Coleman. Still massive despite admitting to being 25kg lighter than in previous years, he even confessed to toying with the idea of getting onstage at the IFBB Olympia, in Masters category this year...who knows, be good to see if it happens. Tony Doherty as MC was a noteable and very missed element to the show, no one runs proceedings quite like TD, I am sure everyone will agree.

As for the competitors, great quality on stage and as a judge, this time, it was a pleasure to see so many had really dialled in such great form, a couple of the categories were really tough decisions for all on the panel. To all the participants, no matter where you placed you should all be very, very proud of your hard efforts. The bikini lineup was very extensive and so well presented and performed by the girls. This is going to be a real asset to both spectators, participants and the IFBB as it gives the girls a real chance to experience the competitive journey even if they may not quite be ready for the figure stage just yet. With qualifiers for the prestigious Arnold Fitness Classic being given out too, as well as the chance to turn Bikini-pro down the track, there really is a great opportunity to go far in this division.

Rokette Sue Ussher looked stunning and was in great shape, better than her FitX outing 2 weeks prior (a fuller and tigher package) which secured her a 3rd place. (GO GIRL so PROUD OF YOU!)

Cathy McGee the Masters Champion really took out all on Sunday with not only a title but a very stunning engagement ring and proposal on stage by her man...which she said yes, of course, so congratulations to the happy couple.

So with the Australasians over for another year, it is back to Melbourne and business as usual. The elements for the 8 Week BodyOverhaul Challenge and the integrated BodyOverhaul Camp are being secured as we speak, trainers being inducted ( if you are keen to be a part of this program as a trainer, please let me know asap) and sponsors engaged. So for all of you keen to be a part of the challenge we are taking enquires NOW. This is a national program, so no matter where you are, I will be coming to see you. Vitamin King are on board too as is Juice Plus+ so you really have the best support and knowledge available to enable your health and fitness success. All you have to do is put your hand up to be part of it.

So this week, set your plans for attacking your next 12 weeks, I have 194 days till I hit the USA and 5 weeks left of my own 8 week challenge. So I am very clear what I need to do, now it is your turn......

Be clear, be determined, be committed and above all BE OUTSTANDING!

xxpocket

FitX and IFBB Pro debut DONE!

2011-03-14T05:07:00.000-07:00

What an eventful and busy weekend. The IFBB Amateur GP and Pro shows were all a success and FITX got more interest from the general public than many had anticipated. All in all, it was a great success. As with all big events there were minor teething issues but all involved should be very proud of their efforts and I urge all companies involved in the industry to book their stands now for next year because it is guaranteed to be bigger, badder and better and will only continue to go from strength to strength.

The Rokettes kicked off the weekend with a photo shoot at BODYOGRAHY in the city-makeup and studio were stunning- we all had such a fun morning, all in all each girl got 2 looks and we had 2 team looks, 4 hours and loads of laughter later and i am convinced our fantastic photographer Chris was left wondering what on earth he had signed up for...the results of the shoot are amazing however. What a blast! Our artists Holly and Lanie were wonderful and so great at their craft.

So to the shows, the Rokettes all looked amazing and it was so wonderful having the whole team join me for the pre show prep-hair/ makeup and coffees at 6am.

Leading into the pro-show I felt calm and ready for the day, excited but not nervy.

Raechelle Chase, Erin Stern, ME, Alicia Harris

backstage, finals, Ben Pakulski

Standing backstage with Erin Stern and Alicia Harris was very surreal, the vibe backstage was great- relaxed, jovial even. The expo stage was quite small so fitting the 11 strong lineup-yes the pro figure was bigger than the pro mens lineup which was awesome, was squishy but wow what an amazing experience. I do believe after i got off stage i said to Erin thank goodness that was done initial appearance as a pro down and that i felt ill...yep it all kinda dawned on me in one massive wave of nausea..after that passed i was fine. Funny how you can respond to certain situations...this was an adrenalin rush gone bad...but thankfully it was short lived.

The night show however, i had a great time, the Plenary theatre is an amazing venue, so wonderful backstage and the stage itself is fantastic. Even with the opening fireworks we got treated to and (ALL of us on stage, even the guys nearly had heart attacks when they went off), I thought I was going to be wearing PAC-MAN he jumped back so far...120+kg landing on 45kg does not bode well for a happy result, for me!....

Final tally placed me 8th in the lineup, with top honors going to Erin Stern. It was a great way to debut as a pro, home town, Olympia champion as a competitor and apart of a ground breaking event for the Australian fitness scene.

So to new goals already in process, new training regimens set out and October but 7 months away. I have a trip to Weymouth (UK) and the Olympic village in the mix planned with Australias ONLY Olympic sailing chance, Krystal Weir, as well as some presentations planned with Juice Plus+ in the coming weeks. I am very much looking forward to incorporating some new training styles and getting a wider variety into my cross training program; the next 7 months are going to be great fun and a huge challenge, cant wait.

I am very much looking forward to seeing everyone in Sydney for the Australasian titles on March 26th at the Cronulla Sharks Club.

For information on where I will be in April and May-presentations and camps please contact Jo MacKenzie for dates and details.

before I sign off, I have one last thing to say t everyone who came to FITX in my support. Sincerely and deeply I thankyou. To ALL those who made the effort to attend the show, many from interstate, I am truly grateful and very, very thankful to you all. It is your support and love of the sport that makes this such a wonderful experience for me, I love meeting you all and cant wait to see you all again next year....make of that what you will ;)
Be well, train hard
Sara

Set yourself up to SUCCEED

2011-03-04T01:55:00.000-08:00

'We all have dreams. It takes an awful lot of determination, dedication, discipline and effort to make dreams become reality.

Only you can know just how much you are prepared to put in, in order to get what you want out'

With one week to go, I can honestly say I am so thankful for the opportunity to finally realise my dreams. Not only to be competing as a professional athlete, but to stand next to the current IFBB Olympia Figure Champion, on home soil is just a wonderful and truly exciting prospect. I was always told they were lofty goals I had set myself, I do believe I was even laughed at a couple of times, but you know what?....hehehehehehe

So this is going to be short and sweet, as you may imagine this week has been a serious case of ground hog day- eat,sleep,train,work, REPEAT....predictable yes, but very productive none the less.

Training has been intensive and in addition to my usual cardio and weight sessions i had some rather intensive cross fit style sessions which have really helped take things to another level. On reflection I believe I have managed to complete no less than 1250 pushups alone this week and I still have 2 days to go. To say I am a little tired and sore is an understatement, but I am happy with the results thus far.

One of the wonderful aspects of the fitness industry is that when people are prepared to share and challenge each other, great results and fun can be had by all. This week was very much about that for me, mixing the routine is so very critical, despite being a difficult week in terms of the diet, I have so enjoyed this phase of my pre-contest preparation. Change pushes you out of your comfort zone and really forces you to evaluate your strengths and weaknesses, be they mentally, physically or both. Who doesn't love a good challenge? I for one certainly do and am so looking forward to the next 7 days.

The Rokettes are all looking wonderful and are in great shape.This weeks progress pictures have made me a very proud and happy coach. So to all Rokettes, Bambino-Rokettes and competitors in the same position we ALL are, the majority of the journey is over...you have made it this far, now ride it out and keep smiling...the end and the best meal of the year is but around the corner.

xxpocket

Determination and Focused Action-Top 10:

There is a huge difference between agreeing to do something and committing to do something. Determination and commitment are a decision that you make everyday in the achievement of something that means a great deal to you personally. Both personally and professionally, you will find you achieve nothing when your talk is cheap...talk without action is simply hot air and wasted energy. Be determined and committed to a cause and I will see you at the top.

1. Resolve to do it now and stay with it until its completion. You cannot make it if you are "half-assed". Go all the way. Many people have all sorts of uncompleted projects and things and I venture to say that they might actually have forgotten about them. Do not accept mediocrity from yourself. You must remain resolute.

2. Refrain from negativity and talking to negative people. When you hang around such people, you will end up feeling inadequate and losing courage.

3. Repetition and consistency. Repeating actions that take you closer to your desired destination on a daily basis gives you the discipline to carry them out. These actions should be taking you closer and closer to your intended end.

4. Refuse to talk yourself out of your commitment, though it is your prerogative. You should also refuse to defer performance to another time in the future.

5. Respect your time and give your best hours to priority projects and you will have enough time to keep your commitment to your commitment.

6. Renew and reward your strength and determination by celebrating each time you take a significant step forward.

7. Accept and release yourself to the things that MUST be done to achieve. Do not hold back. You have what it takes not only to what you do, but to be the best at it.

8. Reflect and review on your progress at certain intervals. I would suggest at the end of each day. It helps you to measure your progress and evaluate your effectiveness.

9. Take nothing for granted. Many start a race but very few finish. Perseverance pays in the end. I am determined to finish every project I start.

10. Exercise honor and integrity in everything you do. Go beyond the call of duty and keep your commitments to yourself and others with honor and integrity.

2 Weeks Dial in time!

2011-02-24T22:12:00.000-08:00

Friday...freaky friday...yes that is what i now call friday's because it turns out to be the day that holds the most intensive training sessions in my week (both in type and quantity) and reflecting on 'the week that was' always surprises me.

This week has been no exception. In brief, the "Twelve step guide to a happy heart and a smaller butt" book has been getting so great feedback and sales online, with its momentum gaining I am so excited to see the first copies in my hand in actual print next week. Sales have been scattered internationally too, which I am even more excited about. The sense of achievement in seeing this little project actually take off has been so special.

The traffic cone look, so hot right now!
Pocket Rocket in Margarita mesh pants and top

My fortnightly DEXA scan results proved positive also, with 6%BF and lean mass maintained from last test. So I am well on track to put one of my best packages on stage this March a prospect I am very excited about. There is still much 'final stage' preparation to do in the next 2 weeks and as many competitors know, so many variables can change in such a short space of time...so yes this would be the exciting part of the long process. To all competitors on the same road I am, I say hang tight, we are almost there and that FITX stage is going to be waiting for you to shine...see you all at FITX ;)

All my amazing Rokettes are on track and excited about the event also, with uniforms arriving, bikinis arriving and sponsors sending some wonderful gifts in the post...it feels like Christmas morning at the moment. I am so proud of you all, you have hung in during some fairly tricky personal challenges and as a team have stuck by each other, something I am very honoured to be a part of, so girls, hang tight...homeward bound and photoshoots, dinners and plenty of giggles await in a matter of days.

Sue in her Rokettes gear 3 weeks to show day

So as we roll on to the weekend, I leave you with a thought...if you could have one word that described YOU..one quintessential word that encompassed all that was YOU...what would that word be?...how do you live?, what do you represent?, what drives you?, how would others describe you?

Lolly's was COURAGE...mine, hmm, mine would have to be PASSION...how about you?

lol..on that note train hard, be well and create magik where and when you can

xopocket

3 weeks to pro show

2011-02-18T03:39:00.000-08:00

It has been a long and challenging week, this week. So it is with a smile and sigh that I welcome the weekend and some relaxation ( haha if that is possible 3 weeks out form a show).

Monday saw the first, of what will be a series of distinct drops in calories and macro nutrient ratios. So as you may expect there has been the inevitable struggles through training sessions, some pretty lack-lustre afternoons and yes the body is feeling pretty sore, everywhere. I have discovered that when the preparation gets tough, I tend to get a little sadistic with my training..the weights go up, the rep ranges get a little funky and dont even get me started on the new secret weapon that I have called in to kick my ass, when i cant kick mine hard enough. Suffice to say, yes, I am very pleased it is Friday..

I have discovered the following things:

1) I have a love/hate relationship with chinups

2) I am not a fan of doing 15 sets of 30 pushups-or attempting too

3) Core work is super fantastic, but acrobatics should stay in the circus

4) I think my myotherapist is amazing but am a little disturbed by the fact that he keeps insisting on turning me into a human pin cushion every week.

5) Cardio at Dohertys Gym City in summer, is a wonderful way to get super ripped-sans sauna for me...

6) friends and support show up in the most obscure of places and forms-thankfully.

So other than the very intensive training and usual dieting fun, I was proud to judge the Hottest Hunks for BLUSH PHOTOGRAPHY again this year (for the third consecutive year). Always a fun night and this was one of the most well organised and presented events ever. Well done ladies I had a ball and the top three hunks were very well deserving of their places.

The beginning of this week saw Juice Plus+ get a nod at a great seminar with some amazing and inspiring speakers. One in particular has my utmost respect having conquered the most intensive and extreme conditions in the world by crossing the Gobi, Chile, Arctic and Sahara desserts all in the space of a year. With a packed 2011 planned I wish Sam all the best and know her story and the success in her athletic and academic pursuits will continue to inspire many.

So another week down and 3 to go. Pieces of the puzzle are coming together, photoshoots, makeup artists, bikinis, tan, shoes and of course the BODY.

Bring on show time;I am really looking forward to some great results in the coming weeks with DEXA SCANS due and more tough training sessions-gotta love that.

Be Well, Stay Focused

xo pocket

For all your comp heels ladies, contact Andreas at www.exoticfootwear.com.au there are some other items too.

The final road, 4 weeks till GNC Pro Figure Show

2011-02-10T01:58:00.000-08:00

hair: Gorgeous Hair Extensions,
Photo: NAtalie V,
Makeup: Whitney Hunt,
Stylist: Sara

It has been a few weeks since my last update, so it is with a fair bit of excitement I can let you in on a little bit of info.....4 weeks out and I am so ready, I feel mentally and physically on fire!

I had a DEXA scan done this week and as anyone knows, who has followed my prep in the past, I find this to be a great means of assessing progress- after all FIGURES NEVER LIE...and these stats have been the best yet. 6.9%bf ( i was 6% when I returned from Mexico last October), an increase of 3kg of lean muscle since my last show (which needed to happen, bouts of food poisoning don't do great things for muscle preservation). So in the face of this, some shifting of the training and dieting routine and I am really very happy with where we are heading to the FIT X event.

Having never used certain stacks of supplements pre training in the past, I have to say that the combination of Creatine, L-carnitine and beta-alinine are making a remarkable difference in my output these days.

So with a new super fine bikini from my favourite USA supplier on its way (bling bling baby!), hair and makeup and tan all organised for the big day, I can sit back, and push to the finish line.

Thoughts on being on the pro stage? Well I have to say I have been overwhelmed with the level of support I have received from so many of you all over Australia, many are flying in for the event from interstate-I promise to present a package worthy of the trip, in addition to the rest of the shows that the team here in Melbourne have lined up-wow you are all in for the biggest treat of your lives. It is shaping up to be a weekend that you will be talking about for a very long time.The buzz around the gym is unbelievable and so motivating.

To the many of you that have sent me messages of love and support I thankyou from the bottom of my heart, it really does mean so much to me. (for more info go to: www.fitx.com.au)

I recently made a brief but wonderful trip to WAFIC in Perth. Best part of the weekend, other than meeting many new industry professionals, was I got to hang out with Michelle Nazaroff, Rae Cattach and Abi Meyer and the stunning Natasha Taraglia was the most gorgeous and gracious host (plus she makes a mean espresso which never fails to please ;). I had a far too brief time with Danka O'mara, who is looking super fantastic for her Arnolds show in 3 weeks-good luck girl!

This prep has been one of the most enjoyable in a long time. Great training buddies that have challenged me physically and psychologically and thrown a few 'narly moves' at me which has made training really fun. I think too that this preparation has been amongst the most relaxed and stress free I have had too, the difference quite evident in so many areas. So I am very excited about this year and so far the form is improving consistently and that really is all an athlete can hope for. In this, one of the most subjective of all sports, so long as there is improvement and enjoyment then you have already WON.

All the competitors getting ready for their shows, hang tight the best part is yet to come and I look forward to seeing you all backstage at FITX. Never forget through all the cardio, training, declined dinner offers with friends, that you are amongst the few lucky enough to have chosen the opportunity to create an exceptional life of health, to inspire those around you by your actions and show the inner strength that brings you to the stage on game day. Be proud of your achievements at every moment, no matter how tough you are going, there is someone else pushing just as hard and feeling it too.

Be Well. Be Exceptional. Never settle for less than AMAZING!

xox pocket

'Rokette Rebecca' ties the Knot

2011-01-23T04:48:00.000-08:00

Saturday 22nd Jan, saw the stunning Rokette; Rebecca, marry her lovely man Michael in a stunning ceremony in Melbourne. Also Bec's birthday, this will be one date that will never be forgotten and the event was certainly a wonderful joyous celebration of their union.

Congratulations to the happy couple,(Bec all that hard gym work paid off, you looked stunning). True to form, this was a very unique and well thought out event reflective of the well travelled pair. A Mariachi band, South American style reception at the 'City Tiler' in Port Melbourne, it was an honour to be part of the fun.

Full Swing 2011

2011-01-02T17:40:00.000-08:00

Welcome to the new year....with 9 weeks until the FitX event, I am very excited to be honing the training and diet still further as the weeks gather momentum.

What expectations have you set for yourself for the next 12 weeks?
What challenges or fears have you decided to conquer?
Who have you chosen to be part of this journey with you?
When have you determined the time lines for success will be marked?

You are in the perfect position right now to create the foundation from which your whole year can and will launch. Your choices will determine the quality of people, activity, emotional and physical health that you will experience. Be wise and careful in your choices, be honest and calculated with yourself. Understand where improvements are required and develop strategies to ensure success, you have the power to create any type of life for yourself, be committed to living it fully and never settle for less than you deserve.

"There is a difference between interest & commitment. When you are interested in doing something, you do it only when circumstances permit. When you are COMMITTED to something, you accept no excuses, only results."

xxPR

Have you been to the gym this Christmas yet?

2010-12-26T04:43:00.000-08:00

I love this time of year, i get to head to the gym and take it at a really relaxed pace; well the sessions are still as intensive as ever, but I usually throw in a couple of extra bits and pieces for a giggle...or to see who out of Glamazon and I will hurl first...no techni-color thus far, but the year ain't done yet right?

We have had an addition, in Lolly Mack for the sessions the past couple of days, half our luck, the Rokettes have been out in force at Doherty's Gym CITY, its been awesome. Plenty of giggles, grunting and some serious PB's all round too.

So with the new year pending, the weeks ticking by at a rather alarming rate, I know that Fit-X and the GNC figure Pro will be here in the blink-of-an-eye. The break has allowed me to assess training and dietary plans, not only for myself but the other Rokettes too. I am super pleased to report...all is stable and as it should be on the western front. 11 weeks out and we are all cruising, leaner, stronger, happy and all super focused and on track physically, psychologically and that really is the most important thing. there have been a few hiccups along the way- I have just moved house, yes folks for the second time this year....and its the last time for a while! So a little irritating to maintaining a workable routine, but hey, that's what life does sometimes, you just have to roll over the bumps as relaxed as you can cause if you hit the bumps hard they hurt...

So with plans for the next 11 weeks firmly in place for training, dieting and soon touring with the fit-camps I am so excited about the start of 2011. I urge you to set some plans that excite you too. That really is the best motivation you can have, getting excited about a goal, project or event. the next important component to that is actually actioning it...but every journey starts with a single step...so take that and you will be on your way.

Be well.xxPR

Counting down to Santa

2010-12-20T00:09:00.000-08:00

Have you checked out of work, checked out of gym, checked out of life? STOP!

Just because you are winding down to your much needed and I am sure well earn't holiday break, does not mean that your body needs to suffer the effects of over-indulgence and lack of physical exertion.

We are designed to move and be active everyday, we function optimally mentally and emotionally when we have a balanced level of exercise incorporated into our daily routine, so rather than simply 'stopping', why not try 'doing' something different this holiday. Have you ever gone rock climbing? Pole dancing? Yoga? Pilates? or maybe learnt to surf or played golf? Perhaps a game of SKIRMISH is more your thing, what ever flicks your switch, make sure that this year, you change your boring Christmas routine. You might even learn something new that you really enjoy....what better gift can you get than learning something new about yourself and finding enjoyment from the most unlikely of places.

I for one, along with all the Rokettes are firmly focused on the March goal and will be seeing in the new year in true style, throwing weights around Doherty's Gym CITY and pounding out some seriously taxing sand based cardio sessions. I cant wait, I love holiday training.

So set yourself some challenges this festive season, gorging is OUT and gorgeous is IN. So be kind to your body- let it move as it was meant to. That really is the BEST stress relief you can get.

2010-12-09T13:07:00.000-08:00

~Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top. ~

....but with hard work and consistent effort you will be ready for anything that comes your way and in the best mental and physical condition to manage any challenge with dignity

New Challenges and new goals for Pocket Rocket

2010-11-29T01:12:00.000-08:00

Well it has been nearly 2 weeks since the best news i have had all year, and the most exciting announcement could be made. I am an IFBB Pro Figure athlete and I will be debuting in my home town of Melbourne on March 12-14th at the GNC Livewell Pro Figure Show, at Tony Doherty's FIT X event.

So after some minor surgery and a little recovery time for the stitches to do their thing, I am pleased to say that i have

hot the cardio again and today was the first day in 11 days that i could actually lift a weight (albeit a light one). I can confirm that i do not do well not training, and for me training is not about the physical benefits (although who could deny that these are always welcome and pretty fantastic), but for me it is my sanity and my stress relief. Not that i get too stressed by much these days, but do feel so much happier after hauling some iron around the gym. i think for most girls the powerful feeling you get in achieving PB's on your weights program is a pretty unbeatable feeling. So although the body probably did benefit from the rest, I sure am glad to be back.

So what is planned now?

I will be taking the BodyOverhaul Camps to Western Australia as well as appearing with Underworld Active Wear and Juice Plus+ at the WAFIC event in Perth.

The Rokettes will be out in force at the FIT-X event, and all have been pushing hard in their goal achievement, I am really proud of the results they are producing and there does not seem to be much stopping them, they are all on a mission to be the best they can on that stage. You are all looking fantastic girls, keep it up! Also, welcome to the new Rokettes particularly the ones interstate, this is going to be a great year for you all.

*A note to all competitors, no matter where you train, you are invited to attend the special posing and training session on Saturdays with me. I will personally coach you to present your best form on stage with presentation tips and posing tricks that will help you shine.

The new year is rolling round so fast, I hope you will all take time before the craziness of Christmas sweeps you up, to think about what you have gained, lost and achieved this year. what would you do different? What would you repeat? To anyone who has dreamed of being, doing, achieving something more for themselves my advice to you is go for it with every fiber of your being, believe in your ability and educate yourself on every aspect of how you can make yourself great. Ignore the negativity that will come at you. In fact use it as confirmation that you are on the right track and that you are making progress. Never ever give in and above all love passionately what you do, because with passion you can endure many hardships and pain. Make your life magical, because it is your life to be lived by your design.

Take a look at the training section, I have new pans up just to help you spice up the end of 2010. Have a great week and dream big.

Back to reality and Dohertys Gym CITY

2010-10-26T05:38:00.000-07:00

Well we are into a new week, I have carbs in my diet again and some semblance of a brain-a point which many may beg to differ on sometimes. After a mammoth competition season that has seen a few thousand air miles racked up with Virgin Australia/Blue (love these guys), I am so very happy to say that I am back home & in the gym, training seriously again. (Oh, Dohertys how we missed you...)

After a hectic national championships, I returned on the last flight back to Melbourne, Sunday night, to a chilling 9 degrees-what is with that?- Despite the cold, it was nice to finally be home and ready to kick off the last weeks of 2010 with an increased training intensity, not only for myself but for all my wonderful crew too. I know they will hate me for saying it, but a month of no Pocket Rocket is simply far too long a holiday in my books.

I am soo excited about the new training packages and online portals for purchasing programs (a facebook store and PRP has some great new items for you), new store items ranging from services, books, plans, accessories and apparel, pictures and soooo much more. With Team JP-POCKET ROCKET kicking goals, I am so excited to say that we will be having nutrition seminars and events on a regular basis in Melbourne. Soon also, to be held around Perth and Queensland, even more exciting are the guest speakers we have lined up to share their knowledge (cant say just yet but players from the major codes and some sporting stars will be making an appearance). There will also be Wellness Retreats for all you over worked, over stressed people who need to escape and recharge those batteries.

*For anyone who wants to know more about these events and also how to be a part of this dynamic and growing team I urge you to shoot me a contact asap, spots fill fast and you dont want to be left out in the COLD.

Glamazon and I have new training planned. After some super fantastic personal athletic results in 2010 I am keen to keep the body on track for an even better 2011. Progress is an on-going and ever evolving aspect of this sport and life, so progress we shall. Adapt, progress and improve. So stay tuned for some interesting training updates and challenges both mentally and physically being set and achieved.

Ready to hit my first spin session in nearly 6 weeks tomorrow morning, I wish everyone the best week, super charged training sessions...remember if you are not going anywhere fast, perhaps it is time to reassess your direction and adapt accordingly...the choice is always yours, so choose your choice wisely and commit fully to the actions required.

Snails & Market Tales

2010-10-12T01:24:00.000-07:00

French restaurants always fill me with a sense of trepidation...creamy sauces, richly garnished miniature portions of everything and sweet selections that make even the sourest of palettes cry in divine agony at the choice. So when I was informed that for the final dinner with our wonderfully accommodating and gracious hosts (Glamazon's Aunt and Uncle), was going to be French, I will admit to a gut knotting wave of terror sweeping over me. I will say now, for the record, i had nothing to fear. This was French as I like it...CLEAN! I had to have snails to start, after all when in Rome...and they did not have frogs legs on offer, so Snails it was (and they were really, really good!). Fish for mains and a sneaky taste of Glamazon's dessert and we were done.
Sadly we did not get to see the cellar of the this, the largest in Latin America boasting a wide variety of global wines including some of our very special Victorian varieties.

So to MARKET, to MARKET we went the following day. What a spectacular and vibrant way to spend a few hours. Silver, food, homewares, figurines,paper flowers all hand made...anything you could imagine and many things you never would have (a figure carved our of the top of a match head, so small you needed a magnifying glass to see the details). The highlight of all this wonderous oddness...the fortune telling finch who chose my fortune upon command from his master and after this little bird gave me some careful consideration here is what the fortune said:"The oracle says that your future will be brilliant....you are ambitious and work hard and will set yourself up in business...you will meet kind and honest people who will make journeys with you that prove most worthwhile..."So there you have it, direct from the insightful 'oracle-bird', too cute for words.
With a final Starbucks quadruple shot espresso (the only way you could actually get a decent Ozzie standard coffee hit). We bade farewell to Mexico I paid $100 in excess baggage (damn shoes)and began the 15hours haul back to Melbourne.

What a wonderful trip, amazing competition results (the official placings came in as 8th in the World, OMG), what gorgeous new friends were made. As well as a newly discovered thirst to see even more of this unique part of the world. On my personal development agenda, learning Spanish, which I plan to be quite adept at this time next year.

So, as we landed in Melbourne this morning at 5am to be greeted by a balmy 17 degrees outside, I welcomed in another year as both older and wiser and certainly fitter (which is always my goal)...33 and proud to say happy, fulfilled and super excited about just what gems the next 12 months will hold for me. In an attempt to beat the jet lag I have been able to stay awake all day. I have trained, I have blogged and I am now I am very flogged and very ready to sleep, for the first time in 3 weeks, in my own bed. Oh the bliss!

"dulces sueños a todos, buenas noches" -sweet dreams to you all, good night xxxxxxx

Aztec Pirimides & too many shoes....

2010-10-07T15:53:00.000-07:00

With the finals days of our Mexico stay flying by, Glamazon and I are filling as much of our time soaking in the local scene as we can.
Yesterday, was a trip to the Aztec Pirimedes (yes i did spell that correctly...lol) monuments to the Sun and Moon and about 40min out of the city center. After the chaotic traffic and the constant noise, this area was peaceful and quite magical. We climbed the huge structure of stones, each having been layed by hand so many thousands of years ago. It is believed the site dates from A.D 1100, the fact that every single stone was set, cut and moved by hand, still blows my mind. That at a similar time in history, mirror images of these structures were being constructed by unrelated groups of peoples thousands of miles away in Egypt is also quite amazing.

The whole area, looking out from the vantage point of the pirimedes peak, was so much greener than i imagined it would be. A flat basin surrounded by some active and some dormant volcanic mountains. Quite a stunning scene to behold and you can see why the Aztecs chose such a spot to honor their Gods.

Tourism is of course a big part of the modern Mexican´s way of earning a living and there were plenty of stalls at the base of the runis to pick up trinkets. Which we of course did.

Probably one of the most interesting expereinces I take with me from this day was just how the altitude effected most of the people there, you really had to take your time going to the top of the steep ruins and I nearly lost a lung a couple of times. Felt like i had run a marathon after too, gees did we get hungrey.So, lunch was back in Mexico City overlooking the Cathedral and Parliment House at a rooftop resturant that was so stunning. Classical spanish guitar playing in the background, smells of barbequed beef coming from the open grill and my eyes streaming from having just bitten into what i thought was avocado but was actually the hottest green chilli on the planet....perfecto!..lol...(*note to self: Sara, in Mexico you simply MUST proceed with caution when it comes to food, OK!)

Thats why the shoes, i will blame it on the chilli. Glamazon and I took a trip around the shops and yes I ended up buying 5 pairs of shoes. I have no excuses other than I am a girl, they were really cheap, very cute and oh who am i kidding...I had a great afternoon. In fact, it was a super touristy and very lovely day.

The rest of the trip is looking full too,on Saturday we go to market, where many of the locals buy and sell their wares, cant wait. A relaxing day at a Spa here in the trendy and fashionable Palenco and of course training everyday has not stopped. The weather has been perfect too, we really could not have wished for a better close to our stay....
Hasta Manana...Adios..xx

Top Ten & a bout of food poisoning

2010-10-05T12:20:00.000-07:00

(arrivals in Mexico, first Mexican Starbucks coffee, hmmmmm)

What a whirlwind the last week has been. Mexico is a city of vibrant personalities, colour and bustling activity. I must say I love this place, Palanco, where I am stayng is just beautiful, chique and the people here are so glamorous and elegant. To say there is a great deal of money here is an under statement. By complete contrast, where the competiton was held, was probably more in line with the cliched view of Mexico; very industrial, poorer and simpler. But what an experience the competiton was.(caged Toocan, near Fiesta Inn)
WORLD CHAMPIONSHIPS 2010- Over 200 competitors from approximately 30 nations across the globe were represented at the championships. I was dropped off by Glamazon at the Fiesta Inn Hotel on the Thursday, photo ID in hand and ready to take the next couple of days easy as we depleated down into the show. The registration was organised chaos on the friday night. (Pocket and some of Team Mexico, who had a ball with the entire event, VIVA MEXICO!)

We all had to get into our bikinis and show their cut and our shoes to the many officials on hand, to be checked to ensure they were regualton height and non-platform and the biinis were not too skimpy....the majority of us (yes me included) were told that our shoes were incorrect and the we had to buy a pair before were were allowed on stage...so the day of the show, I was to be found trapsing around the local mall trying to find black high heels in my size...no mean feat in great circumstances, let alone where no one speaks english and you have non-standard shoes size....but I came away a winner. My new friends, Alan and Anable Rodregez from Tijuana were the main reason I actually got the correct shoes, without their interpreting I would have been in big trouble. (Pocket and Anabel)
So we get the the show, prejudging was in black bikinis; backstage girls were lining up to go on and being weeded out for wrong bikinis and shoes right to the last moment, incorrect jewelery and hair accessories too. But we fnally got on stage and the deliberations by the judges were long and quite intensive, complete contrast to the Arnolds speed judging experience. I got into the fourth call out, what a relief. Then we were off stage, the top 15 were asked back out in our one pieces and the process was repeated with callouts. From here the top 6 were called back to the finals the following day. Sadly I did not get through to the top 6 to wear my bling bikini, but Top 10 was certainly a very amazing achevement for the unknown Aussie competitor. I was amazed that many of the girls were old hands at this competition and most were very well known to the judges and each other.

The bodies on display, when I actually got to see the finals were amazing. Standards were exceptionally high and all winners were drug tested too to WADA standards; so often I hear the IFBB refered to by usually the 'natural federations and competitors' as the 'drug' federation. Well, this proves their statements and negativty as completely wrong. This was a World Championships show and I witness first hand their strict drug policy played out, which was very comforting to see.

So the winners were announced and the event was done. We all headed back to the hotel changed and headed via bus to the resturant where the farewell dinner was held. A canteena style eatery with a live band that played latino music all night. Everyone Salsad (yes I learnt to Salsa for th first time)between courses -which was a very novel idea, you eat and dance and eat and dance, great! Many of the Russian, Czech, Polish team members got stuck into the Tequilla.....oh what a mess that turned out to be, the Mexicans get loud and hyped up on tequilla, the Russians and Czechs just got cranky, and then spewed on the bus on the way home...nasty! But quite funny none-the-less. Oh and ladies, have to say f you want to see a gentlemen then latino men have manners in vast quantity; I have never expereinced being asked to dance and then escorted back to my seat with a polite 'thankyou senorita', my goodness, I nearly fell over!

(Local Law Inforcement; I interupted their breakfast for the pic which they scoffed down off the bonnet of their 4WD)

(Mexico, Venezuela & Australia pre farewell dinner)
(team Mexico and Australia)

(Overall Bodyfitness winner and Pocket)

So, no tequilla for me, it is OCSOBER after all. But I may as well have gotten blind becasue I was drivng the porcilain bus by 3am and didnt stop for a good 12 hours. Nothing like throwing any bit of fluid and food after you have been depleted from a show huh? Dont know what I ate, but it did not agree with me at all. I can now say I have had most of the Mexican expereince. I do feel a darn sight better today, have ventured to the shops and seen a bit of the local scene this morning, after a decent shot of starbucks coffee of course.

So I have 1 week left here and will be updating more reularly from now on. So stay tuned...xxxx

L.A-Las Vegas-Mexico City

2010-09-26T17:49:00.001-07:00

Wed 22nd:.
What a brilliant bunch at Virgin Australia! Of all the long distance flights ever done, I have to say that this was probably the most pleasant, comfortable and the onboard team were by far the lovliest crew ever. After 13hours in the air, we arrived at LAX pretty fresh and unphased, which is unheard of.
Thur 23rd:
A night in a hotel at the airport before catching a very early(up at 430am) flight to Las Vegas.The realisation that we had hit USA soil still not quite sunken in yet. That didn't happen until we were settled in Las Vegas and breathed a big collective 'ah we made it'. The leg to sin city, was short and sweet, 40min in the air to be exact and on to our hotel, The Orleans; host hotel and venue for the 'MR Olympia 2010'. Seeing all the very big guys and girls roaming in packs around the lobby was an amazing sight. We even sighted a couple of the pro athletes as we checked in, much to our glee. Once settled we hit the buffet for the chicken, salad and pretty much anything else you could ask for, which of course we abstained from, a task that was surprisingly easy considering the amount of fried food that was on offer....then off to the gym for the first of 3 workouts that day....the energy and excitement in the air was kinda super-electric, everyone buzzing about their top-tip for the title-was it going to be Phil Heath, Jay Culter or a random....the choice always came back to LV local, JC.
Well, no girls trip to Sin City would have been complete without 2 very,very critical things-shopping and hot men. This trip certainly didn't disappoint as we had our fill of both. I finally got to experience the famed Las Vegas outlet shopping, and OMG! If that was outlet shopping then forget the 'real' shopping, i will happily be content with the plush surroundings, super freindly and very helpful staff, awesome prices and layout that made it a very pleasant expereince indeed. My cap collection is now complete is all i will say, oh and to all who know how i have a bit of a weakness for anything bling, well yes that was satisfied too.

Oh, almost forgot, the hot men....apart from more meat wandering round the Orleans hotel than a ranch in Texas, Glamazon and I were treated to a very special experience as guests of honor.'Saffhaire Club', male review. Picked up by limo outside the Orleans Hotel and driven to the venue, we were entertained by a bevy of buff, built and very beautiful boys for the evening. All were true gentlemen, had interesting stories about living and working in Las Vegas to tell and really know how to put on a show in true Las Vegas style. Of special mention, Rico, who organised the evening,wh made us feel so incredibly welcome. Aj who kept the night rolling smoothly with his MC-ing skills and f course the whole team really made it a heap of fun & just a little bit naughty...both Glamazon and I can now rest easy knowing we have actually participated onstage in a Las Vegas show (lol).

The night before the unveiling of the worlds most honed and perfected bodies, spectators were granted the rare treat of 'Meeting the Olympians' was a wonderful opportunity to have some 'face time' with the people that have inspired the careers and aspirations of so many. For me, meeting Adela (who went on to make history by winning her 5th Fitness Olympia title this year)Garcia was a great moment. Nicole Wilkins-Lee was just as pretty in person as her photo's, Heather Mae French was a delightfully positive and bubbly lady, a little chickie like me, she really was so awesome t chat to and really loved her time 'downunder' earlier in the year. Jay Cutler was the man of the hour(and went on to take the O title), his legion of fans were out in force to wish him their biggest support, the line to see him was 3 deep and the length of the very vast room, it would have taken well over an hour to meet him. In chatting to all the figure girls above, as well as Cheryl Brown, the super sweet Dexter Jackson, Tony Freeman...I have been amazed at just how appreciative they all were that people had come to meet them and how privilaged they all were to be at the show. I asked Heather Mae French how they all coped being so depleted the day before their stage time and meeting new people and the bustling crowds, her response delighted me...'without the fans we wouldn't have a show, its because of all of you that we get to do what we love, so any chance to actually meet you gives me energy and makes me happy...i love it'....

Fri 24th:
After 2 photoshoots early (the results of which I cannot wait to see-Chaz Photography was at his creative best again and after 4 hrs i had no more outfits to wear), Glamazon and I headed off to catch the last of the O-Expo. After the wildness of the Arnolds in March, I must say I was a little underwhelmed. All the usual supplement exhibitors were there, but the stands were smaller and other than a few groups gathered around their favourite sponsored pro's, there was not really that much going on.
So we headed back to the hotel for a gym session, feed and then headed to the womens finals. The Bikini division was great and I can certainly see why they have included this into the lineup for the girls. A very, very good addition;achievable bodies for the girls coming into the sport and a firm favourite already with the audience...Sonya Gonzalez, former figure athlete, took Bikini honors with a smaller and neater package than her figure days. For a smaller framed girl I certainly think this was a great move for her, she looked amazing. On the whole the bikini girls were very, very slim and had a 'diva-licious' attitude to their stage personas which fitted well with the Las Vegas razzle. Iris Kyle took MS. Olympia, a great win but she was given a run for her money from a couple of the other girls who presented amazing form. As mentioned Fitness went to the lovley Adela Garcia, specatacular and deseved.
Sat 25th:
Onto our final destination, Mexico City. Where the first 15days will be whiled away in a carb depleted blur as i lead into my show. Glamazon organised accmodation for the days around the show at the prestigious 'Presidente Intercontinental Hotel'. Literally the prefered choice of presidents, rockstars and now Aussie Figure chicks (lol). This has to be the MOST gorgeous hotel i have ever stayed in. I am staying at the competition host hotel near the convention center in Mexico for the World Championships, head there on Thursday but for now, I am on the 31st floor overlooking the stunning sparkling blanket of lights that are Mexico City, I feel on top of the world and so very,very lucky.
One aspect we had not considered was the altitude here; Mexico City is situated over 2.250 meters (7,400 feet) above sea level and watched over by two mighty volcanoes. It is one of the oldest cities in the world, with temple ruins from the Inca's (which we will be checking out after the comps). So I must confess, I dont know if the fatigue and breathing difficulty is due to the depletion or the altitude, but either way its been interesting a couple of times-dizzy spell anyone?

So as I take leave of you peeps, thanks for sticking with the rather long post. The depletion is in full swing, I am all set with eggs and chicken after a shopping and cooking trip today. Drinking bottle water like a crazy person and testing out my crude spanish on anyone who is kind enough to be patient with me-and that is everyone, they are all soooo incredibly polite and sweet here...and glamorous too, the men and women are very chiche...I must confess to total nievity in my image of what i was to expect from Mexico City, other than being big and populated by 30million people, for want of seeming rude I had images of the people that closer resembled the characters of movies-farmers, labour workers. I have been humbly set straight on this idea and rightly so. A wnderful city and so full of life and culture, I cannot wait to experience some of it after the show.

4 days to go and all is well, the lack of stress, ease of the travel and the laughs that have been had have made this one of the most pleasant and fantastic expereices in preparing for a show I have had the privilage, to have. Meeting the other competitors on Thursday is going to be just another highlight in an already special trip.I feel so blessed to be a part of this sport......xx

Strathcone Brownlow Breakfast

2010-09-19T17:42:00.000-07:00

An early start for Pocket Rocket this morning. With 3 days until Glamazon and I fly out, I was treated to a portion of the Grand Final festivities, despite not being in Melbourne for the event itself. As an OCSOBER ambassador, Life Education invited me to attend the annual Strathcone Girls Grammar Brownlow Breakfast.This annual event has turned into quite a prestigious aspect to the Grand final week festivities and we were treated to a number of inspirational speakers. Held at Ethiad Stadium, I had the honor of meeting Terry Wallace and yes, I even got to hold the PREMIERSHIP CUP!
I am now in the stages of training and dieting, cardio before hitting the 15hr flight to USA. I am very much looking forward to the first leg of the trip, Las Vegas and the Olympia. I have a couple of photo-shoots booked in and I am very happy I get to work with the super awesome 'Chaz Photographics' again, who has worked with some of USA and Australasia's top fitness models.
With the days whipping by, stay tuned as we get closer to the World Champs, Mexico. Remember too folks, to lend support as I go SOBER FOR OCTOBER-sponsor me and join up yourself for this beneficial fundraising and health event.
xx

A little light Motivation for HUMP DAY!

2010-09-15T03:42:00.001-07:00

7 days till its up and away; I had a wickedly tricky day yesterday, yes depletion brain had set in well and truly. But today as the pattern goes, was soooo much better. A fantastic session, of some new, challenging and at times down right acrobatic functional exercises with DL Optima Group Fitness GURU. Got the energy fire burning bright again, to the horror of a few of my clients...(sorry guys, but you know you love it).

I invite any and all to head to 'Re-creation South Melbourne' for the 9am Spin class, this Sunday. This will be my last outing before Glamazon and I leave, so join me for the killer session, we can all get toasted legs together.

I had to share a quote, sent to me by the lovely Joanna, its gold. As summer approaches, and i hope many of you have signed up already for the Summer Body Sizzle Incentive which if you have not, you have 6 days left to get your FREE 4 week Nutrition Planner direct from moi

...so, to keep you motivated through HUMP DAY into the weekend....."are you ready for your mission? Get into the action and remember that if you stand confident under fire, the bullets won't harm you. The Game is on. It is time for you to make your move..."

You know your move, as I know mine, so to goals realised peeps...lets do this THANG!

PICS: BLUSH PHOTOGRAPHY, JUICE PLUS+

Inspired

2010-09-11T23:58:00.000-07:00

I often hear the most interesting, lame and down right extravagant of excuses as to why NOT to achieve, accomplish or act. Like with so many things in this life, the desire can be there, but the bridge between desire and action can be shaky at best. This morning I saw more determination and 'go-get-em' eagerness in a group of people who probably have more reason to rest on excuses than most.

I was proud to take the warmup for the very first, SCOPE Walk for the Disabled event at Federation Square. Melbourne, true to form was pretty chilly and windy, but they were there ready to rock and roll(literally). Scope does amazing things in caring for, encouraging and educating both the disabled and their carers. In talking to the staff from Scope, I learned just how much this organisation does to bring independence to disabled individuals in our community. The rewards of which I saw today, confident and truly remarkable people that live by the 'no excuses' motto every day of their lives. It was a pleasure seeing you all there and no matter how hard any diet, training session or day is I hope that we all take even a little insight and inspiration from your strength and determined approach to life....

12 Days to the O...RESULTS ARE IN!

2010-09-10T02:16:00.000-07:00

Friday night and as any competitor will know, the usual routine is something like this: Cardio,eat a mini meal and plenty of rest, cooking chicken/fish. Well that's been my general Friday fun for a while now...as with most things in life, prioritising and focusing ones energies are key components to personal success. I don't like to use the word sacrifice, because really if achieving a goal is important enough, you sacrifice nothing. To sacrifice denotes a lack of choice and in this game as in so many things in life, everyone has a choice.

I would like to share with you something I received from a friend, John Pilato:
"There is a cause-and-effect relationship between your actions and the rewards that accrue to you. When you put more of yourself into your career, your personal relationships, your religious faith, and any other aspect of your life, you get more out of it.
If your ambitions are greater than simply "getting by" in life, you will never be truly happy with your company, your job, or yourself unless you do your best every day. Your harshest critic and your toughest competitor should be you."

This week, no truer words were spoken, I had set my own personal bar to step on stage this year 2% leaner than in march and ideally with an increase of 0.5-1kg lean mass. My Dexa Scan results set me on a very happy path this week. Riddled with anxiety and doubt, hoping that the changes i had made to my preparation process had not cost me the very things I have been working so darn hard to achieve-muscle mass namely- I got a very true sense of the feeling my clients get every time I pull out my tape measure..'was all the cardio this past 4 weeks enough? did I diet hard enough, have I taken my calories low enough, or are they too low? Are the weights I am lifting heavy enough to maintain lean tissue?....oh...talk about doing your own head in....but all is well, 6%BF, lean tissue up a tad from last test and happy days with 21 days until STAGE TIME. Euphoric relief would begin to describe the feeling.(lol)

So with that happy news, to more....I have recently joined the Team JP, Foundational Nutrition advocates and group of athletes and professionals. In light of my view that chemicals and preservatives should be avoided at all costs in your supplementation and diet I am so pleased to have discovered this amazing product. Training and dieting as I do, the things that are most important are my immune system and my recovery and having readily absorbed nutrients are key to these vital systems being supported. If you want to find out more about these nutrition basics

So a busy weekend awaits of training(I have a functional session with 'Optima Group Fitness, Functional Trainer, David Lancaster- who has promised to kick my decreasing arse around the gym. A much needed massage to put me back together again and on Sunday I am honored to say I will be running the warmup for the SCOPE walk for the Disabled-WALK WITH ME EVENT. 10am start time at Federation Square, I hope you will all come along to support this very worthy cause.

Have a fit, fun and happy weekend everyone and keep your personal bulls eye in firm sight, because with perseverance you will hit it and hit it hard!
xxpocket

17 days till Viva Las Vegas

2010-09-04T19:09:00.000-07:00

As I was reminded by Glamazon this morning after one of the more gruelling spin classes we have done on a Sunday, '17 days to go'. I have been so focused on the day to day grind of cardio, calorie counting,food prep,weight training and chucking in some work on top (lol), that the days have slipped by and here we are.... So many people have been asking if I am excited about the pending trip and to be honest, right now I have hardly thought about the event in terms of how I feel about going. It has all been about the process of the lead up. Knowing me, when I actually sit on the plane about to take off, that is when the reality will set in, but for now its just business as usual and crank it all the way to the end.

So with all my bikinis in hand, flights, accomodation and even a photo shoot booked. Some work to do in Las Vegas for the wonderful 'IRONMAN Magazine' and 'Women's Health & Fitness', plus the Mexico leg of the trip under control, I feel as ready as one can be. I have been working so hard with my training and with the super cool and supportive Glamazon heading over with me I feel ready to take on the international challenge for a second time this year.

I have always maintained that every single show I have ever done, and after 6 years of competition, there have been a few, it is always a different experience. No preparation ever repeats itself in outcome, expectation nor delivery. There are of course the things you work out along the way that work for yourself and the things that don't, but often little nuances can alter each time. This World Championship preparation has been one of the more intensive experiences. It has tested my inner strength and mental strength on more than one occasion and has proven to me tenfold, that no matter what external pressures or constraints exist the only person who really has any control on the outcome is ME. When you allow your focus and attention to be drawn to any negative influences around you, you have lost before you even begin. So many it seems are ready to fold when things get really tough, to give in because it seems the easiest option, ready to skulk away to a dark corner and curl into a ball until the pressure passes. Life can lead you on a merry dance at times, something I have certainly learnt is that just when you think you have it all figured out, you will get a curve ball and how you deal with the curve ball will determine if you get a wild, cool experience that leads to more wild, cool experiences or if the curve ball throws you completely off the track you were on, grazes your knees and covers you in dust. I hope that like me, you dont do dust and grazed knees very well, but rather hang on for dear life and hurl that ball with all your strength from whence it came....cause really, that is the game, isn't it? Throwing that ball right back and seeing what happens is your part of engaging in the game. If you don't, then where is the fun in that?

So, Las Vegas and Mexico, I am throwing you the ball, please make the return exciting, challenging and above all an experience. I am ready for a cool and wild ride with loads of positivity and engaging people to meet along the way...Glamazon's on track and on board too....SO BRING IT!

An interesting reason to ditch BEER O'CLOCK

2010-08-28T02:30:00.000-07:00

For anyone who has ever suffered conditions with their skin; acne, psoriasis, eczema you will know how debilitating, embarrassing and stressful the issue can be. I, thankfully have been fairly blessed with pretty good skin, albeit a little sensitive to certain products. But on the whole it generally behaves well. Some of my dear friends, family and clients have not been so lucky.

What you put in your mouth impacts just as much as what you put on your skin. Clean and lean nutrition (a variety of veggies,quality proteins,anti-oxident rich fruits), plenty of water and keeping up a variety of good essential fats are a great way to stabilize hay-wire skin. Cut stimulants right down too, coffee and tea can make a big difference. Sugar is also a nasty irritant, as it causes inflammation of the cells, which contributes to the red and itchy skin irritations.

New research also suggests that alcohol, and specifically beer can be a major contributor to these conditions.
"Regular consumption, which was defined as having five beers per week, actually doubled the risk of psoriasis when compared to women who did not drink. The situation did not apply to non-alcoholic beer, wine, or other spirits. To arrive at their findings, published in the Archives of Dermatology, researchers examined the records of more than 82,000 female nurses between 27 and 44 years of age, focusing on their drinking habits over a 14-year period (1991 to 2005).What they found was that women who consumed 2.3 alcoholic drinks each week had an increase in the incidence of psoriasis by 72% when compared to women who did not drink. The consumption of five glasses of beer each week almost doubled (1.8 times) the risk, and when certain criteria were used, this risk increased to 2.3 times. Because neither low- or non-alcoholic beer had the same effect, nor did wine or spirits, scientists theorize that the association with psoriasis may be tied to the presence of barely used in the fermentation process, which contains gluten, a known allergen. Previous studies have found that removing gluten from certain people's diet can lead to improvements in the skin condition. Along these lines, it is possible that people with psoriasis actually have latent gluten sensitivity. In light of this, the authors of the study indicate that people who suffer from psoriasis might want to avoid regular consumption of beer.
Psoriasis is a chronic autoimmune disorder that affects the skin. It manifests itself as scaly red patches that frequently appear on the knees, elbows, and scalp, though it can occur anywhere on the body. It generally stems from our body's immune system sending out faulty signals that affect the growth of skin cells.Psoriasis can affect both men and women and can occur at any age, though it is most commonly seen between the ages of 15 and 25 years. In this country, it has been estimated that nearly 2.1% of the adult population has some level of the condition, with upwards of 35% of that group having moderate to severe cases.The exact cause of psoriasis is not known, though many people report a family history of the disease, suggesting both a genetic and environmental component."-

In light of the OCSOBER campaign that is just weeks away from kick off, this may be another reason to cut the booze for a time and see what health benefits other than reducing the waistline, you may experience. If you or anyone you know is suffering from any skin complaint the best option is to speak with your Gp or medical cosmetician.

xx

Flying by in a whirl

2010-08-20T03:30:00.000-07:00

Yes, 2010 is going by so fast it is taking my breath away. I can hardly believe that in 4 weeks I will be stepping on stage at the World Championships in Mexico City. Preparations are ticking along smoothly, I am hungry all the time and sore too. But it is all part of the process and I must confess I do love the process so you will not be hearing any complaints here.
So this week saw me take a little sojourn to Sydney, how lucky are you there with the weather?...27 degrees was heaven compared to the biting chill of Melbourne.
I had the pleasure of meeting Kerry Ann on Wed night at the Sheraton on the Parks grand opening after a multi million dollar refurbishment. An open bar of top shelf booze, caviare, highest quality canapés and sushi is not exactly dieting joy...but everyone looked like they were enjoying themselves...my mineral water was very special by the way (lol)! The rest of the trip was a great success too,the results of which I hope to reveal very soon.

Of great importance was the wonderful opportunity to meet the fantastic staff at the Life Education HQ. I was shown around their centre, got to learn about the truly wonderful drug and alcohol education programs they have in our primary and secondary schools and all the new education incentives coming up. As an OCSOBER ambassador I hope many of you will join me in staying off the booze this October and I also hope will donate generously to this wonderful program. Prevention is better than cure and educating our young people about the very real dangers of abuse creates responsible young adults of the future. October is my birthday month, so if I can do it then I know you will be able to as well....

It has been a very hectic week and this Rokette is looking forward to some down time over the weekend, in between the training sessions planned and cardio of course, the count down to the pointy end of this figure game is on. So keeping on, keeping on,on track & full steam ahead.
xx

Winding-up up for a big OCTOBER

2010-08-09T21:33:00.001-07:00

October is looming thick and fast and with only weeks until I step on stage in Mexico City, celebrate another birthday and i hope, a few small wins too. I thought this might be a great time to remind everyone that Life Educations 'OCSOBER' campaign is also stepping into gear too.

As an ambassador for the 2010 Life Education Campaign ‘OCSOBER’-Sober October, I hope that many of you will join me in staying alcohol free throughout October.

Just incase you were still a little unsure about the benefits of maintaining an alcohol free body for a whole 30 days, I thought I might present a few interesting facts I have discovered about alcohol and your fit body.
For anyone on a weight management or loss program, ditching the alcohol is a sure fire way of easily reducing vast amounts of unnecessary calories from your diet.
Caloric Content of a few popular alcoholic beverages:
 Budlight bottle (12 oz.) = 110 calories
 Budweiser bottle (12 oz.) = 146 calories
 Shot of 100 proof liquor (1.5 oz.) = 124 calories
 Shot of 80 proof liquor (1.5 oz) = 97 calories
 Pina Colada cocktail (4.5 oz) = 245 calories
 Merlot red wine (5 oz) = 123 calories
 Pinot Grigiot white wine (5 oz) = 123 calories

When alcohol is present in your bloodstream, the immediate response is burn that fuel as energy first before any food and stored fat. So in the priority system of fuel consumption your body burns alcohol, then glycogen(food) then your fat stores. Couple this with the negative impact on muscle building and cellular heal and repair that occurs, and your body is put under a great deal of trauma when quantities of alcohol are consumed.
Now lets look at what alcohol does to the fine balance of our all important hormones. Studies have shown that even 1 standard drink can lower testosterone production in men and women by 50% for up to 24hours post consumption. Knowing as we do how finely balanced our systems are, if one hormone level is thrown out of balance then guess what, so are all the others. Lower testosterone equates to less muscle and more fat. Too much alcohol can literally make a man less of a man, and can lower a woman's sex drive and increase her fat storage ability.
Health Effects of Alcohol Consumption
Arthritis:Increases risk of gouty arthritis
Cancer:Increases the risk of cancer in the liver, pancreas, rectum, breast, mouth, pharynx, larynx and esophagus
Fetal Alcohol Syndrome: Causes physical and behavioral abnormalities in the fetus
Heart Disease: Raises blood pressure, blood lipids and the risk of stroke and heart disease in heavy drinkers. Heart disease is generally lower in light to moderate drinkers.
Hyperglycermia: Raises blood glucose
Hypoglycemia: Lowers blood glucose, especially for people with diabetes
Kidney Disease: Enlarges the kidneys, alters hormone functions, and increases the risk of kidney failure
Liver Disease: Causes fatty liver, alcoholic hepatitis and cirrhosis
Malnutrition: Increases the risk of protein-energy malnutrition,; low intakes of protein, calcium, iron, vitamin A, vitamin C, thiamine, vitamin B6 and riboflavin, and impaired absorption of calcium, phosphorus, vitamin D and zinc.
Nervous Disorders: Causes neuropathy and dementia; impairs balance and memory
Obesity: Increases energy intake, but not a primary cause of obesity
Psychological disturbances: Causes depression, anxiety and insomnia

To Drink or Not to Drink?
Moderate use of alcohol can be an enjoyable, safe experience if used with caution. If you do choose to drink, sip each drink slowly, and always consume alcohol with food. Spaces drinks out to no more than one drink per hour, and consume plenty of water in between drinks. Never drink while pregnant and never drive when intoxicated.
• Do you have a problem with Alcohol?
• Have you ever felt you should cut down on your drinking?
• Have people annoyed you by criticizing your drinking?
• Have you ever felt bad or guilty about your drinking?
• Have you ever had a drink the first thing in the morning to steady your nerves or get rid of a hangover?
If you answered yes to one question, you may have a problem with alcohol. More than one yes answer makes it highly likely that a problem exists. If you feel you have a problem with alcohol, please see your health professional right away. Effective treatment is available.

9 weeks and counting

2010-07-31T15:28:00.000-07:00

HERALD SUN MELBOURNE CAREER EXPO involvement:

Hi peeps,
It has been a pretty hectic week and my poor body is feeling it...sook, sook, sook...lol. The week began with a little health scare, which has been found to be perfectly fine now, but I was a little worried at one point. I had blood tests come back with off the chart statistics for my kidney function...so much so that I was told that by rights I should have jaundice and about to be admitted for dialysis....yeh you can imagine, feeling pretty sprightly and very much kicking this diagnosis was more than a shock. So I was rushed to take a second test, which came back perfectly fine. So what was the issue in the first test you may ask. I was a little dehydrated t the time of the test, that is about all. what this did highlight for me was the necessity to get your bloods done regularly, because despite feeling fine we never really know what is going on at a cellular level. So for those training hard, pushing your physical boundaries, be proactive about your health management, in fact everyone should be proactive. You only get one vehicle in this life, take care of it.

Saturday saw me perform my IFBB Elite Championship winning routine on the main stage of the Herald Sun Career Expo at the Exhibition Centre. The interview with John Savage that followed was an opportunity to promote the IFBB federation and I was very happy to answer the questions of all that took the time to come up afterwards to say hi. It was a pleasure meeting you all and I hope to see lots of new faces competing in the shows in the not too distant future.
If anyone cannot find information about the IFBB here in Victoria go to (www.dohertysgym.com) or for information on the national happenings of the federation go to (www.musclefitness.com.au)

So we have more going on this coming week, I am so excited to be spending the day with Charlie Suriano, top photographer for Blitzmag publications (Ironman, Runners World, Golfers World, Womens Health & Fitness) the results of which will be seen very soon. I first worked with Charlie at Monica Brants FEM CAMP in Melbourne and despite Monica not being there to coach through the shoot, I know it will still be a heap of fun.
I have another DEXA scan coming up and having had some noticeable changes since the last one, I am pretty excited to see just what has been going on.

All the GIRLS GUIDE 12 Step Program girls have been asking some great questions and been doing the activities from the program, I am so proud of all of your highly motivated and committed efforts. Next week is half way through the trail, so we will see how you have all gone when we meet over an organic coffee next weekend.

So as a cold & wet Melbourne Sunday winds on through, make some firm and challenge worthy plans for your day and coming week, get those medical tests booked in and above all get excited about the plethora of possibilities for your health and fitness waiting to be explored and challenges accomplished.
xx

Lovely COCONUTS

2010-07-24T21:07:00.000-07:00

There has been a great deal of hype surrounding coconut water recently. Most of the health conscious celebrity mob have been snaparazzied holding bottles of the stuff.
So what is the deal with coconut water and should you consider including it as part of your health regimen?
Here are some facts:
Unlike water which has no caloric value, coconut water does have a small amount of calories, so consuming large quantities will impact a calorie controlled plan somewhat. However, there are some positive medicinal benefits to this naturally derived liquid. Intestinal complaints, kidney, digestive and liver issues can benefit from consumption of coconut water due to the high anti-viral, fungal and bacterial properties. The high bioavailability of vitamins means that it is also wonderful for treating skin irritations, dry and chapped skin, eczema and promoting cell nourishment and renewal. As an anti-ageing aid it is wonderful because the coconut water also promotes hydration of the cells.
High in B group vitamins the water also helps to promote energy and vitality while being low in fructose the young coconut water has a minimal impact on blood glucose levels so is considered to be safe for diabetes sufferers.
For those concerned about their waistlines will be happy to know that the water from young coconuts contains less than 1% of the fat found in the fruit flesh so it is 99%fat free as well as being high in minerals, proteins and calcium.
Amino Acid Composition of Coconut Water: The following chart shows the percentage of each Amino Acid of the total Protein content.

Amino Acid % of total Protein
Alanine 2.41
Arginine 10.75
Aspartic acid 3.60
Cystine 0.97 - 1.17
Glutamic acid 9.76 - 14.5
Histidine 1.95 - 2.05
Leucine 1.95 - 4.18
Lysine 1.95 - 4.57
Proline 1.21 - 4.12
Phenylalanine 1.23
Serine 0.59 - 0.91
Tyrosine 2.83 - 3.00

So what do we think? Well I would certainly include the pure water as part of my health regimen, nothing beats regular intake of pure mineral water, but to include coconut water certainly will not harm your results but rather improve your overall heath and well-being. I suggest you consume pre and post training to maximize the nutritional benefits.

Are your insecurities dictating your destiny?

2010-06-17T18:20:00.001-07:00

Being a personal trainer, you get to meet many wonderful people from a myriad of backgrounds, social environments and ideologies. One of the commonalities I have discovered in the decade I have been a trainer is that we all have insecurities, even the most grounded and seemingly secure individual will have some little devil on their shoulder from time to time....about our bodies, marital status, our children,our work and career...the list is endless. Some insecurities are not as gripping as others. Some however can cause so much dis-ease and pain within their host, that they literally can change the course and outcome of a persons life by the choices that individual makes, either to avoid or counteract the insecurity.

A successful person is one who is painfully aware of all their 'issues' and strives to achieve their goals maintaining course toward their ideal future regardless of their emotional baggage.

Are your insecurities dictating your destiny? Are they positive or negative-have you managed to identify what drives you and turned a potentially negative outcome into a very workable and positive situation? How often have you found yourself with yet another failed job, relationship or goal on your hands? There are always wonderful explanations for any individual situation, but are there perhaps commonalities and patterns of behaviour that have lead to the repetition of a situation or an outcome?

Unsure if you are at the beck-and-call of your fears? Try this:

1) Write down a list of your deepest fears and concerns for each aspect of your world(family, work,relationships, self). How have you prioritized your attention to each base on the fears you have identified?
2) Take a look at what is stopping you from acting toward your personal goals and what pattern of behaviour you have established to either avoid or counteract a given situations outcome.
3) Set a plan of action to managing or even eliminate the offending fear/insecurity- if you feel professional help is an answer then make sure you seek guidance from the correct channels
4) Above all take ownership and responsibility for the way you feel and the actions you have taken, by doing so you create a platform to exact lasting and real change.
5) Be kind to yourself, often when we comprehend the 'reality' or a situation rather than the 'perceived reality' we create, we can feel pretty silly and get very down on ourselves. This is counter productive to the ultimate outcome of positive change and future building. Accept your mistakes and actions and be proud of them. This is what makes life so interesting,all these elements are also what makes you, YOU. The lessons we learn and the people we meet doing so make life colourful....embrace change.

Above all accept the qualities that make you unique and create opportunities for choice rather than reacting from habit.

De-Motivated by Winter?

2010-06-08T17:06:00.000-07:00

The cold can be a killer on your best fitness and health intentions...the recent cold snap in Melbourne has claimed a number of victims in the gym this week and i too have found my usual gusto to train, waiver slightly.
So how do you push through and stay on track? Here are my top 5 tips for beating the winter blues-
1) Remember, you create your reality. What ever you perceive your reality to be, so it shall. If you create a miserable, cold, feeling fat and cant be bothered version of yourself in the winter months...guess what you will be cold, miserable and demotivated to do anything. CHANGE YOUR PERCEPTIONS AND SELF TALK!

2) Get active- there a re a number of activities that run during the colder months- Fun Runs, Group Training, Fitness camps and Charity Fitness events. Sign up to one and make sure you turn up. This will pull you out of any winter rutt you may fall victim of and by staying active you release endorphins which will be guaranteed to pickup the lowest of moods.

3) Stay away form the stodgey foods- wanna know how to feel bloated, fat and frumpy and look it? Eat plenty of dense carbohydrate rich 'comfort' foods. Which is really a contradiction in terms cause i dont know anyone who gets any comfort from seeing a massive muffin top flowing over the waist of their favourite jeans. So set yourself an attack plan for meals and dining out over winter. Stay away form rich,calories laden foods and stick to the nutrient rich but light options of veggies and low GI carbohydrates.

4)Mix it up- Doing the same exercise routine can get very boring, so why not try something new each week. Try a different gym, style of training, throw in a dance class,a ygo class or rock climbing. Anything that you would normally not have considered to keep you physically and mentally alert. You might surprise yourself and meet some new and interesting people too.

5)Set a goal plan for winter- Clear goal setting is always a winner in my book, so having a plan of attack during winter makes sense to keep you on track to your long term annual goals. Make your targets daily/weekly or monthly with a clear rewards system for yourself and also a clear progression to monitor your success.

Next Challenge...20 weeks out

2010-06-01T15:50:00.000-07:00

Well March has come and gone and what a month it was. I for one had bitter-sweet success' accompanied by some unanticipated personal hardships. But overall as with all things in life, you take the good with the bad, set your eye on your next goal and just keep forging forward.
So with my IFBB Australasian Championship title retained and defended for a second year, i am proud to announce that I have been offered the very prestigious position on the Australian World Championship team, heading to Mexico in October of this year. To say I am excited is an understatement, to say I am very nervous about this show would be true. The calibre of the figure women at this event is phenomenal and to be at an event like this as an athlete is humbling and such an honour.

So we have 20 weeks until the next big event, i have already started my program and with a new training partner, new outlook,goals and focus I look forward to reporting how the preparation journey will develop as we skid on through 2010. One thing that is assured, no matter what the events that occur in your world, if you are true and honest with your own goals,desires and maintain your personal integrity in line with those, you will always be successful, regardless of the outcome. Maintaining a positive and highly motivated sense of self will always reap the most outstanding rewards both personally and professionally...and never settle for less than the best. Be that in your input, expectations and performance.

So I hope that you will join me on this new challenge and I look forward to sharing as much as i can in the hope that you may find some small level of inspiration, determination and motivation to be your best. You are never alone when it comes to facing fears, challenges and obstacles, what sets success apart from failure is how you manage and persist through regardless.

xxxxsara

Golds Gym, Santa Monica and Sunset Strip

2010-03-14T17:54:00.000-07:00

I love L.A....actually let me be more specific, I love Santa Monica, Venice Beach and the coast of L.A.
We had a wonderful time hanging out at Golds Gym yesterday after a leisurely breakfast at a cafe called Jinky's near the Santa Monica pier, Perry and I took a stroll in the glorious Californian sunshine along the waterfront. I have been blown away by the number of people in L.A that are so very serious about their health and fitness. After the rather shocking and confronting sight's of the average dysmorfic-American-physique that waited us in Las Vegas and Columbus, what we have seen in L.A has come as a welcomed and pleasant sight. The restaurants cater exceptionally well to the health wary and figure cognizant too, certainly a sign of the greater awareness of health and physique here.
Our adventure to Golds Gym did not disappoint either (well the $20per head entry was a bit steep, but hey this place is, as the sign states 'the MECCA of Bodybuilding'). I had to chuckle a little when, as we entered the gym a sign informed us that there was a seminar on the benefits and methods of FUNCTIONAL TRAINING, happening in a few days. So to all my clients and attendees of PRP's 2010 fitness camps,we are proud to be leading you well ahead of the global fitness game. I am proud to see that what we teach at PRP is cutting edge, world leading information.

Sunset Strip by night was a sight to behold-Viper Room and the Roxy were all pumping with cues of people a mile long outside. Seeing the Strip by day however was not such a great thing...it looked seedy and the number of homeless was very sad to see.

We had dinner at the exclusive STK which is a regular haunt of the likes of Jennifer Aniston and John Mayer...sadly, last night they must have been dining elsewhere...so selfish...lol...but the food was spectacular.

So here we are at LAX, waiting to return to Melbourne. Thankfully no more stop overs, just one long flight. Spotting the face-lifts going past is keeping the entertainment factor high also.
I hope that you have enjoyed this series of reports and with the trip coming to its inevitable close, so too, the Rokette Reports for the USA Arnold Event are closing. This has been a wonderful experience; humbling,overwhelming at times, funny and definitely enriching as a competitor, trainer,coach and a chick. So until I see you in the gym, at a fitness camp, seminar or show- stay healthy,happy and above all dream massive dreams, because you WILL have a greater chance of making them come true when you can clearly define what they are.
xxSara

Bright Lights, Sin City and La La again.....

2010-03-12T21:07:00.001-08:00

So we have completed the Las Vegas stage of the trip and what an experience it has been. Staying at the Luxor (the big pyramid at the end of the strip) was an experience; when the 'elevator' doesn't go up and down, but rather side to side to get you to your floor and makes you want to chuck in the process, well you know that basic laws of nature simply no longer apply...'brace yourself kid, we are in for a ride'...went through my head at this point.

Like the majority of the western movie going world, I have experienced the celluloid version of Las Vegas many times-loud, fleshy, flashy images sprinkled with epilileptic inducing light displays from every conceivable surface. What the large and small screen does not prepare you for is the sheer size of the buildings, volume of people and the amount of cigarette and marijuana smoke oozing from every casino floor and hotel corridor. Every single sense gets assaulted in every way- both good and bad. Any longer than 2 days in this town and you begin to feel a little claustrophobic.

Having said that, I had a wonderful time. Spent 8 hours walking the strip during the light of day, checking out the lobby areas of all the major casiono's, which is a lesson in architectual imaginations run wild. Bellagio's garden party theme and the dancing water fountains, Ceasars Palace nod to Rome, Planet Hollywood and the amazing shopping on the Miracle Mile.

We had a great lunch at Hard Rock Cafe, still 'loving all and serving all' in old skool Hard Rock style which was just how I had been trained when I worked for the company over a decade ago in London. Thankfully HRC have extended their menu choices, in the last 10 years, to include some great salads and healthier options than what I remember. The evening was filled with feathers, sequins and more showgirls than you could swing a cat at. Continuing the 'old skool' theme we went to the last real showgirl experience in Las Vegas, Jubilee at the Bally. Girls dressed in not much more than strategically placed feathers, acrobats performing feats of strength and balance that had the audiences jaws collectively hit the floor more than once and a trio of very entertaining Argentinian drummers.

After having had our credit card scammed in Columbus Ohio, we were a bit on edge when we hit Vegas. We did have a great time and so with Harley Davidson and Hooters memorabilia in hand & the sun shining high in the blue dessert sky, we bade farewell to the City of Skin and Sin and started our 4 hour drive back to L.A

....the Santa Monica night awaits....xxxxx

Just passing thru...

2010-03-09T22:37:00.000-08:00

After a long trip from Columbus to Los Angeles followed by a restful night, full breakfast and kick-ass gym session this morning. We had booked out a great proportion of the day to one of L.A's top fashion photographers for what turned out to be one of the most fun shoots I have done in a long time. Results will be up for your veiwing pleasure shortly.
Since arriving in L.A yesterday and driving to Temecula C.A this afternoon, Perry and I have been blown away with the volume of traffic and speed at which the traffic moves here, lapses in concentration can reap some pretty hairy results, so we are both kind of wired for fear of dinging our shiny crimson PT Cruiser hire car....

So after a long day of craziness, laughter and stories of L.A cop antics we are very tired and so ready to bunk down for the night. All settled and ready for our appointment with Kim Oddo, IFBB figure prep guru and chief of 'The Oddo's Angeles' team (athletes he has lead to victory include -current Olympia and Arnold 2010 champion Nicole Wilkins-Lee, Raechelle Chase, Gina Allioti and Jen Hendershott).

Till our next wifi hook up and report, train like your mission is to be accomplished right NOW!

xxSara

The Arnold's Pro Figure, Fitness & Ms International 2010

2010-03-06T20:32:00.001-08:00

Well all I can say is that this little Rokette has had sensory overload in the past 24hrs.

The finals for the PRO Women were on yesterday and what a pleasure and a thrill to see all the girls on that same stage I had been standing on just hours before and experience the event that is the epitome of what any figure athlete aspires to. The calls were 'interesting' if not a little confusing for the figure girls. Final results placed current Olympia Title holder Nicole Wilkins-Lee with the top accolade. Fitness went to fitness legend, the 'little chica' Adele Garcia-a well deserved and earned win most definitely. Iris Kyle took the body-building title with a wonderful physique against a line-up that was across the board simply amazing. The condition of all the girls was phenomenal.

On a high from the evening, I made the final steps to my appearance on the Expo stage for the finals of Figure. All went perfectly, I came in drier and tighter for the finals. However before we got the finals, the morning started with probably the biggest thrill of my trip thus far.

Hair and makeup was an intimate affair with a couple of my newest and closest buddies (lol) Jay Culter, Elaine Goodlad and Monica Brant. Oh and ladies, we have some awesome news:MONICA BRANT IS BRINGING HER F.E.M CAMPS TO MELBOURNE IN MAY 2010....so stay tuned for more details...

So to the finals- I placed in the top 6 Figure Class A, I am wrapped with the results considering of all the figure classes, I had the most gruelling lineup of all the classes. The other figure classes Top 10 were automatic entrants into the finals due to numbers. So to be able to say I placed in the Top 6 in the world is an awesome achievement.
...and that was my competition road at the Arnold's signed,sealed and delivered!...Phew!....
The expo was, (now let me choose my words carefully)...wild,unhinging,body-crushing, mayhem....yep that about sums up the vibe. Reports in, place numbers through the doors over the whole weekend being up 40,000 people since last year. Tally stands at 180,000 through the door and this Pocket Rocket felt like all 180,000 were crushing her into the protein stands & industry icons like a psycho-pinball-ride for over 3hours. It was awesome. We met some awesome people...oh and got to see Monica again, plus her sweet hubby, Scott and her camp partner Linda..(so cant wait till this trio hit Oz and bring their Proto- Whey products down under). Here are just a few teaser pics....

More pics will be pending and news about the Bodybuilding finals...plus our backstage experience with Sly Stallone and Arnold himself....

MADE THE TOP 10.....stunned!

2010-03-04T22:58:00.000-08:00

Hey,
Just a quick update, it is now 1am, we got out of the prejudging an hour ago. Having had a quick bite of some terrible chicken-take-away-thing(all that was around and certainly not my first choice).I am only just beginning to process achieving the first hurdle of placing in the Top 10 at the Amateur Arnold's. We have 1 day respite and I have a couple of photo-shoots lined up tomorrow, before we hit the big stage at the Columbus Convention Centre for the finals on Saturday morning. 55 Figure girls graced the stage tonight, coming from all over the world, this was by no means the largest group of female competitors, that honour went to the Bikini Models who's numbers extended well over 100 competitors.....yes the backstage was CRAZY...but all considered ran so smoothly and precisely, the backstage crew had a very difficult job which they managed exceptionally well...a big thank you to them all for making the running of the evening so very enjoyable and quick.

Till next update and with excitement of results, meeting Jen Hendershott and hearing so much support in the audience from unexpected, even unknown sources. Some of whom I have just discovered have flown across the states to support and see me (to which I thank you all so very much,I am very moved and overwhelmed by your support and it meant so much to me on stage hearing calls of Ozzie,Ozzie,Ozzie). I bid you goodnight and look forward to the next hurdle being climbed successfully.
xx

On US soil...just.....

2010-03-02T08:55:00.000-08:00

If you are wondering how we are...we are all good and here...yeh...finally...settled. Here is a little breakdown of the trip thus far, with internet connectivity a little thin on the ground and also quite costly we will be touching base every few days, so stay tuned for updates as we can get on line.

28/2- Leaving from Melbourne to Sydney was a standard domestic trip, the fun did not begin until we hit customs in Sydney. The official powers that be decide that Jan Tana tan is a dangerous enough substance to confiscate and no amount of insisting or pleading would convince the very 'switched on' individuals at Border Security of otherwise…travellers note that 100ml of any substance is allowed on board, I am just glad they allowed me to keep my full, new bottle of Calvin Klein perfume. Their reasoning of security is understandable, but comp color...guys really, the only danger this poses is to the dry cleaner getting the residue off clothes and sheets, hardly a matter of national security!
Virgin Airlines- great flight service was good, seats comfy, staff awesome. I am however, weary after 6 hrs sleep-2 x shows of Burn Notice and 2 in flight movies.

We arrive at LAX, finger prints scanned, swarms of blue clad official type people buzzing around everywhere. All was fine until Perry was asked to step into one of the interigation offices. Well you can imagine the thoughts running through my head…. ‘he’s getting sent home and we have not even been on US soil for 15 minutes yet’…. ‘I am going to have to go to Columbus alone and then head home right after, no holiday’….. ‘Why single Perry out?, I know we look rough but who doesn’t everyone after 12hrs on a long haul flight?’…...on and on the thought went.
So finally we get to the bottom of the issue and find that the Australian officials have not cancelled his old passport number since issuing the new one and basically the US feds want to know why he has 2 passports…as would I…nice one Australia, way to stay on the ball with your paperwork!...hardly something you check up on either, 1 passport expires another is applied for and issued, end of story, right…wrong! So after 40 minutes, thank goodness it wasn’t longer, we were on our merry way allowed into America with a slap on the back and ‘a sorry to bother you, enjoy your stay.’
So waiting to board the connecting flight to Charlotte, North Carolina before connecting to Columbus, Ohio. This has been a long and drawn out journey spiced up with a little too much excitement for my liking, but hey, without the spice I would have nothing to report back, right?...So I hope you enjoy, trying to keep the excitement up just for your amusement ..lol..

29/2-Arrived in Columbus Ohio our final destination. The Hyatt accommodation is comfortable and very neat and the staff are very helpful. Getting a cab from hotel to destination in this culturally void town is easy enough, but getting back rather tricky. Cabs seem to be fairly thin on the ground round here. Not the best when you consider the weather is a frosty 30 degree Fahrenheit, or 10degrees Celsius. We arrived to snow blanketing the ground and a very eerie haunting feel to our final stop. So having made a couple of trips to various Pharmacy-type stores (don’t say Chemist they look at you blankly) to stock up on supplements we can find for the final preparation into the show and making an emergency call to the very helpful Jan Tana about my confiscated tan products, we settle into our first evening in Columbus Ohio ready to wind into the show calmly. The gym here is a great setup with free and machine weights perfect for our needs and plenty of cardio equipment for those that need it, I for now am done with cardio thankfully.

So we begin with my water depletion tomorrow and so tonight I am enjoying my final water load intake ( 8 litres and counting). Looking for a very restful evening in a proper bed and ready to take on Ohio over the next few days as the rest of the competitions begin trickling into the town. Columbus is eagerly anticipating the influx, with all the cold weather, the highest snow fall in over 20 years according to news reports, many shops and retailers appear to have been suffering with little business. The extra 140,000 people coming to town for the next 4 days will help warm things up a little.

Till next time, stay cool and train hard.xxx

I just love this....Make the most of every moment you have been presented with

2010-02-24T13:26:00.000-08:00

Every morning you are handed 24 golden hours. They are one of the few things in this world that you get free of charge. If you had all the money in the world, you couldn't buy an extra hour. What will you do with this priceless treasure? Remember, you must use it, as it is given only once. Once wasted you cannot get it back.-Dawn Fisher

There really is no time for excuses, feeling sorry for your self,dwelling on perceived wrongs or being angry about who,when ,where....get on with the job of achieving success and things will always fall into the respective places they were always meant to be.

With 3 days till I step board the plane to Los Angeles, I must confess to beginning to get just a teeny,tiny bit excited. I feel very ready-body is coming into the final stages of prep nicely, posing is looking spot on & mentally feel on fire and eager to get on that stage. So these final days are waiting days.

So this afternoon I have a CPR course to attend, that will keep me occupied for a couple of hours before I head back to the gym for my last killer back session. All the training and planning has achieved desired results as I believe I will step on stage a good kilo heavier than last Nationals and be leaner than I have ever been, shape and proportion is actually better with upper and lower body being better balanced. I am very pleased to say that I have full hamstring separation and have not dropped water yet and am still on carbs. Happy days indeed.

Train hard, Dream Big.
xxsara

8 days....

2010-02-23T13:47:00.000-08:00

With all the little jobs to do before I head off, I am very thankful that I am not working this week. I have maintained a strict and regimented routine of eating,cardio and weight training which I find helps keep my head focused and on task. I work best with routine and a system that is for certain. A little (or long) afternoon nap to recharge the body certainly helps too.

Part of dieting for comp is the inevitable lack of sleep, despite being tired and physically drained. Insomnia goes hand in hand with the dieting process for me.Being able to get that nana-nap in the afternoon really make a huge amount of difference. It took me a long time to get my head around sleeping during the day, but after realising that it actually makes you more productive, helps burn fat and restore your immune and nervous system, well I try to get a nap after training most days whether dieting for a show or not. The Mediterranean lifestyle has merit and something we can all learn from.

Training is going well, bags are thankfully packed and yes I can fit everything in my modest suitcase. This is a feat of engineering excellence in itself and something I am quite proud of, as I usually have 6 pack and re-pack fiascos before hitting the correct balance between space and outfit selection.....its a chick thing!

A big thanks to Nick at the Clarendon Clinic,who administered the final pre-trip treatment yesterday, much to my joy...no needling done...more joy...all as it should be...more joy...feeling physically on top form! So final prep means a visit to

and Nail Safari in Port Melbourne and much to my rapturous joy I received my BSc pack yesterday with T-shirts and a very very handy bag(perfect for precious cargo-bikinis and such) to take on the plane with me.
I cant wait to sample the new BODY women's range when I get home, so this has been stored in a safe place ready for me...Berry flavours sound divine!

10 Day...almost there....ROCKET LAUNCHED!

2010-02-21T02:46:00.000-08:00

What an amazing night was had for the Operation ROCKIT USA event. Curves Bar in DOCKLANDS was the perfect location, the staff and owners Mickey & Mery were so gracious and generous. All the guests looked divine in their glamorous threads, best of all we raised $4k for Pocket Rocket's Arnold Fitness Classic competition début.

So as the very,very appreciative recipient of these very helpful funds may I extend a deeply felt and rather emotional THANKYOU to all who attended and gave so freely. Your generosity and support will not be forgotten.

the evening looked a littel like this: after amazing performances from T-3 (the Topless Trio made at least 3 ladies very happy as they got to see and dare I say, taste T-3 up close and personal). An impromptu performance by lil-ol-me to the tunes of a funky version of the PINK PANTHER theme. A very fast paced and action packed auction run by the very encouraging and motivated auctioneer Perry Venakis. The night came to a close in a flurry of Rocket Fuel cocktails(sponsored by the divine organic vanilla vodka-CARIEL).
Special mention and thanks must be made to Dohetys Gym CITY, managed by Alistair White our very gracious MC. Dohertys offered a 1 month gym membership up as an auction item, to our great delight. Also, a very big thanks to HOST PREMIER EVENTS, without whom the evening would never have happened, Joni Hodson's organisation and heartfelt presentation on the evening almost got me to tears (I say almost but I successfully fought them off, just...) and Krystel LoBianco for her wonderful artwork and gift voucher of a Hotel night for 2 with breakfast at one of Melbourne's premier establishments.

I must also congratulate the following:
Steve Rominic - recipiant and highest bidder of the Hotel voucher
Lauren Murphy - the lucky lady who won the auction jackpot item, spending a full 8 hour training and nutrition day with Pocket Rocket.
Marlinda Duskovic-the proud owner of a custom one off designer bikini worn by Pocket Rocket on her Victorian Championship 2009 win. this stunning framed collectors item caused a bidding war, but Marlinda won in the end. Congratulations.
Maria Kirkless- the proud owner of the Pocket Rocket limited edition tee, signed by the 8x Olympia Champion, Ronnie Coleman, with a phot of the great man on his last Australian stage appearance at the IFBB National Titles (whih Sara won the Figure title at)
Curves Bar 'bought' the Topless Trio for an evening of entertainment and Jamie from T-3 purchased the Doherty's Membership (no doubt under pressure to look his best after the new work lining up...lol...).
Finally Perry Venakis has some photoshoots lined up with Rebecca hill and Elsa Sturma, Joni offered her professional makeup artist services as the girls bid hard for this photographic opportunity. In the end they both won as they matched each others offers. So well done to you both.

With 10 days to go, I am excited and ready to get on that plane and hit the USA, words fail me when I try to express how moved I have been with the support and generosity of those around me....so perhaps I should let Perry's photos tell the rest.....

13 Days to go....

2010-02-17T13:54:00.000-08:00

Flutter, fly my little butterfly......all called excitement dancing around my ever shrinking stomach. News just in, the official competitors list for the Arnold Amateur Classic has been released to the public and I am proud to announce that Figure Short Class is the largest line up in Figure, with 17 girls in contention. A total of 300 men and women from all over the world will be competing at this years event, so big crowds, big competition, big audiences and thousands of litres of Tan in 4 days.

As the days creep closer I am getting more excited and ready to get on that stage, in fact I am itching to get on that stage. This has been such a long time in the making, a dream I have held dear for 5 years and now with days to go, well you can imagine my excitement. People have asked me, am I nervous about the event? In all honesty I can say absolutely not, with all the preparation and training and dieting and mental preparation I have been doing, I feel so very ready and so keen to get out there with some truly amazing competitors against me, it will be a challenge most definitely. Some of the girls in my line-up have competed multiple times at this event, but, I really feel I have earned the privilege of standing amongst the best in the world and I feel confident I will hold my own.

So we hit the weights hard again over the next few days and up the cardio for a final burst. With my body-fat dropping consistently by a few 100grams everyday I am right on target for my stage weight and the look I know I present best at as a result, which makes me very happy and relieved. There is nothing worse than having to flog yourself silly to hit the target, taking it gentle with no stress is a far more pleasant way to prep for a show....in fact for anything. Planning and preparation is critical and key to your mental focus and therefore enjoyment and success. What will be will be, I know that I am taking my best package thus far to the show and of that I am proud, so folks I am ready for whatever is thrown my way....Lets rumble kiddies!

xx

Photoshoots, Training & other stuff....

2010-02-12T20:23:00.000-08:00

Hot men, gorgeous(and very tall chicks),wonderful and funny photographers, low calories and so much more kept me very occupied this week.
Firstly, I experienced the fantastic benefits of an infra-red sauna session. Reported to increase the body's consumption of upwards of 300 calories in one 30min session. Burning calories whilst sitting on your butt relaxing(after training for the amount of hours I have been, was a welcomed way of getting through the calories that morning that's for sure). I certainly sweated a heap and could feel the effects of the infra-red sauna for a about 40min post session, compared to 15min after a standard sauna. I personally loved the experience and recommend to anyone looking to 'detox' when used in conjunction with a clean nutrition plan and regular exercise and of course drink plenty of filtered water. Far gentler and enjoyable than the usual 'hot-stones' variety sauna, and the good company of a fellow Rokette made the time pass quicker with plenty of catching up on fashion, shoes and things to do and see.

My weekly massage did wonders too, releasing some nasty nerve impingement I have been getting recently, nothing too serious when managed effectively. The perks of training hard. Nick from The Clarendon Clinic does wonders, an accomplished myotherapist, his techniques range from needling, cupping and general tissue manipulation-cant say it is always that great during the session but always a welcomed relief post appointment. Thanks Nick, we love you really...lol....

So, this weekend has seen another drop in calories; fun and games all round, but I am coping well. Perhaps a little vague at times but that is to be expected.

Blush Photography held the Hottest Hunk finals at the Barkley Hotel last night. A fun friday night event, plenty of things going on to keep my depleted brain occupied and lots of stunners both on stage and off....Perry took some awesome photos, which we will post on our website shortly
Saturday has also been very eventful with the final of the Free Contest Preparation seminars being run at Doherty's Gym CITY. The nutrition chat sparked a great deal of questions and thought, we look forward to hearing everyone's progress as competition season rolls around.
Rokettes 2010 had their very first group and individual photo shoot with Perry...check out the results...a stunning group of girls...Figure and Sports-model classes are going to be very exciting this year as all the girls are working their butts off and their posing is looking right on track, well done for all your hard work ladies, it has been so much fun working with you and PRP cant wait to see you all shine on stage.

Farewell to another hectic week as we get closer to contest day in the old U.S of A
So with my momentary drop in calories and ratio's of carb's,fats and proteins changing, my training is frequent,short and endurance style weight training...I must confess I am enjoying ditching the cardio for now, but that will be returning soon enough. In the interim I will, in the absence of cardio be enjoying the scheduled sleep each day, burning the remaining scattering of bodyfat and continuing to prepare for the show.
I look forward to seeing those in Melbourne at the benefit on Saturday 20th Feb 430pm in Docklands....those attending will get the first view of my USA bikini and experience a special performance which I have been working on and is guaranteed to be entertaining. The Burlesque Beauties are also getting ready to excite with their power performance, so this really is a night not to miss. See you at this HOST PREMIER EVENTS evening....

Sometimes the going gets tough....

2010-02-05T04:28:00.000-08:00

It has been a very hectic, hot and humid week in Melbourne. I am sure that anyone who trains regularly will agree, even when you feel on top of the world, the weather can change and throw you off a little...that was how the later part of the week panned out for me. This little duck is not used to Queensland-esque humidity. Back training on Friday felt like the weights had an extra tonne added to them as I tried to move through the moisture laden air and breathing..forget-about-it.
So this mornings 'BeachBody Fitness Camp', the last of 12 sessions, saw a welcomed relief in temperature, humidity and blessed sunshine. Phew!

26 Days and counting down now, I am happily dropping weight at a consistent rate, a few hundred grams each day-proving that all the hard n heavy weights,cardio and constant DOMS is paying dividends....yes I am sore ALL the time.
We had a mixed up training week this week, because Sunday became my rest day that meant Monday was leg training day, having to work or even think after 200+walking lunges and 50kg Squats was interesting to say the least. The knock on effect to the rest of the week from not having the recovery after the session was quite tangible. So this week we are back to the routine; Sunday Legs, Sunday afternoon CRASH....WOOP WOOP!

I have also started Posing practice every day, a part of preparation that I really enjoy because every season is different. My body shape changes slightly each time and this season having worked hard on training legs and back my positioning needs adjusting slightly. All I can think about is how amazing my bikini looks and I am so very excited to wear it on the day....cant wait.

So having spent the morning teaching, running around getting Auction pieces for the 'Operation RockIT USA' event (Feb 20th, CURVES, 50 Lorimer St, Docklands) framed in Coburg I am now getting my head into the pending Chest/abs training session.

For more info on how to attend the Feb 20th event, please head to www.pocketrocketproductions.com.au for tickets.

Performances, auctions and lots more......See you there....

*Remember that sometimes there are things that are out of our control that will test our will,ability and determination...if we are truly committed to success we will deal with what is before us. Stay true to what you KNOW needs to be done and simply get on with the JOB. We can't control everything in our world, all we can control is our responses to them.

Another week down and 4 more to go

2010-01-29T00:45:00.000-08:00

Getting ready for a figure comp is an exercise in pushing mental boundaries constantly. You have the daily boundaries which involve the obvious-managing work, family, training, eating, recovery, fitting in yet another shower post training. Then there are the food battles, it has taken years of loving just a little too much food and training damn hard in a ballet studio or the gym that kept me from getting really,really fat. These days I have developed a functional relationship with food. The meals content and amount is strictly for results. There is a certain amount of relief when looking at food in this way, because choices become very easy. Not bad going for someone who was a founding member of choca-holic anonymous. (Mine was a five chocolate bar a day habit)

Probably the most interesting and challenging part of competition prep is the clear cycles of eating and training for muscle growth followed by a complete flip in thinking to leanness and eating smaller and smaller meals. Both are very challenging and both equally as difficult at times.

So this week contained some 'dieting fun' moments. There was the usual constant hunger, which you tend to get used to and are able to simply acknowledge rather than be ruled by. The difference this week? My body began the waking up in the middle of the night routine . As an early riser,getting up at the crack of dawn is not a foreign concept.I am usually up quite early for clients who like to train before work. This particular morning I got up as usual, feeling quite sore,tired and dragging my feet a little. I was thinking "Gees,I must have trained hard yesterday".I got breakfast ready, set the coffee machine for a fresh,strong double espresso (my only weakness),sat down to scan my emails and checked the time....to my horror the clock read 3.11am....WHAT THE?&^#$%....no wonder I am so stuffed, but I am so hungry it cant be 3am, I really want this breakfast...gotta go back to bed, no breakfast yet...gutted! So yes, that was an interesting day that went on forever...note to self check time before getting out of bed in the morning!

Training has been clicking along well, although I will confess that having my weekly massage set a day later than usual due to Australia Day certainly made me realise just how important it is to keep body management in check. You really need to give back what you take when putting so much physical demand on your system. Niggles, pains and aches seemed to screech displeasure at my lack of attention- soon silenced after some needling,deep tissue massage and manipulation.(Clarendon Clinic South Melbourne)
I am still reaching personal bests in the gym whilst steadily dropping weight so muscle preservation is in check.

The week that was:
-All cardio completed.CHECK
-All training completed to 200% physical capability.CHECK
-Feeling exactly as I should be 4 weeks out.CHECK

In the words of Rokette Rhonda I say "WOOP WOOP"!

2010-01-23T00:39:00.000-08:00

The week that was....turbulent, successful and full of triumphant moments....

One of the most rewarding aspects of being a personal trainer are those light bulb moments clients get when the penny drops in terms of nutrition, lifestyle management and of course the inevitable results and changes visible in their bodies.
This week has been full of so many little sparky moments for many of the PRP crew, I have been overwhelmed with pride and honoured to be part of each of their triumphant moments...This final outcome of success, however, does not diminish the hard graft they have all put in to get their 'just desserts'.Each one has had to overcome an obstacle that has held them back from success in the past. All discovered some interesting facts about how they relate emotionally and physically to their food, the choices they have made in the past and how tightly they were hanging on to antiquated belief systems about themselves, their lifestyles and their relationships.

So this week was a week of 'redefining beliefs'. Hard yards done in the gym and in the kitchen paid dividends with average weight loss of 2.5kg, increased strength and improved endurance...so to all my girls and guys I say CONGRATULATIONS! A well deserved and earned massage for you all is prescribed.

As for myself, Operation RockitUSA is ticking along consistently,calmly and hungrily with a splash of DOMS everywhere.

Cardio increased a whisker this week, as did the functional sessions to which my body has responded with a very loud 'you gotta be kidding me...what the?'....the trainer in me has been using the term SHUT UP & MOVE IT quite a lot this week.

Master Coach Perry has made some alterations to the calories and macro-nutrient ratios of my daily meals, meaning that my poor clients have been putting up with the odd jumbled sentence and visual cueing of exercises, thank goodness they understand 'SaraSpeak'.

At this stage of the comp prep game, what many competitors don't realise and certainly find out pretty quick is how the power of the mind really is the driving force behind anything we achieve in life. The gym is the perfect stage for this to play out. Of the clients that I train, the people who continue to achieve success in their pursuit of their goals are the ones who come to grips with the ability to think themselves through training sessions. They have mastered the ability to train the power of their thoughts, drivers and mental strength resulting in physical improvements that leave others behind in the dust. None of them ever use excuses, they just DO WHAT THEY NEED TO. Like any skill, practice makes perfect. In my belief and approach to training physical weakness is not a true reality until your mind tells you so, tiredness does not exist until your mind tells you so.

How long can one maintain focus until the mind gives takes over and tells you GIVE UP/GIVE IN/STOP NOW?....Champions push through boundaries where others would simple stop and give up.....

Training so far....

2010-01-17T21:58:00.000-08:00

Having been a figure competitor for 6 years now as well as working as a Personal Trainer for over 10 years, I must confess I often forget that what I see as a lifestyle and simply 'what I do' must seem quite extreme and very strange to others.
My training tapers up and down constantly all year round, I don't like taking weeks off training at a time so prefer to listen to my body and take an extra day off when I feel I need it to assist in the recovery process. Because I cycle and 'periodize' my training my body gets plenty of opportunity to restore/recover and above all avoid injury. The last 2 weeks, despite depleting 'energy in' and significantly increasing my output for the upcoming competition, I have been reaching personal bests in the gym:

Legs: 200 walking lunges weights, 50kg full depth squats
Chest: 25kg DB incline press, 20kg incline flies
Back: 60kg wide lat pulldown, 40kg Deadlifts
Biceps: 20kg DB curls

I have found there to be a few common misconception regarding dieting and training, which in my opinion are a bit misleading to those wanting to achieve amazing results. Misconception 1:When you are dieting for a show your strength tappers off and you 'should' lift light weights....I find this a bit silly as the only way to preserve any of your hard earn't muscle is to work the darn things and hard too. Your strength does drop off, but I usually find personally this is in the last 2 weeks and when this happens you need to listen to your body because this is the time that injuries happen.
Misconception 2: That women should lift little weights...ladies and gents this is baloney....if you want to have flowing, sweeping curves on stage and you want to burn all the fat up so that the muscle actually looks like a trained muscle rather than a bag of bones up there, then you need to lift heavy weights consistently. For the girls out there who say they grow really quickly when they lift weights, congratulations, you are lucky...I too have decent enough genetics that when I train properly I can grow efficiently....but unless you are a man(ie have large production of testosterone, which us girls just don't have) or have special supplements in your cupboard, you will not grow like a balloon by lifting heavy weights, I promise. You will however get a leaner, harder, more flexible, fitter body than you ever thought possible. So unless you are doing a functional workout, please put the 2g weights away and start challenging yourselves, you will be surprised how strong you really are and how mentally tough you are too.

Mental stamina and strength to produce results for this sport and training in general is something I have learned over the years and now enjoy training regularly through gym sessions. It has actually become a bit of a game....that PB lunge session I mentioned, was achieved only because I could see and hear Arnold Schwarzenegger(circa Terminator) standing there at the end of the room(yes I did 50 lunges per set) shouting at me in his accent 'Come oooon PocketRocket YOooU CAN DO EEET'...well it got me through the session and made me giggle, so whatever floats your boat right....When I first started training I certainly never considered that 80% of what happens physically starts with what goes on upstairs....these days I make sure I never have an 'off day', I might have a 'not so strong today' day, but training is never a waste with lack of focus and chit-chat.

I can honestly confess to having very, very sore legs today and am enjoying a little less intensity to my training today (just a cardio day) weights tomorrow and although sore all over to varying degrees I cant wait to hit shoulders and triceps.
So I leave you with a challenge...when it gets tough in the gym/life etc what thoughts do you have that get you through or if you don't get through it and give up, what can you change in your thought process to change the outcome?

Good luck...you can do eeeet!

Journey to the Arnies 6 weeks to go....

2010-01-17T00:50:00.000-08:00

Well 2010 has started the way I plan for it to continue...Full Force, Full throttle and Full of Promise. After a Christmas break that could have been a week longer so that I could spend more time walking our new puppy Baklava and lots of time resting after training, followed by a very, very dry and relaxing New Years. There is now 6 weeks until the most exciting and dreamed of competition event of my athletic career. The Arnold Fitness Classic.

My 1 & 2 Piece suits arrived last week to the sound of excited squeels, OMG's and shaking hands. Just holding the heavily crystalled garments made the work I have been putting into training and dieting worth every wince, ache and tear. It also made my heart race fast as the reality came that bit closer that yes I am competing in USA and I will be at a show that many have only dreamed of.....oh gees there it goes again...flutters....lol....
So I hope that you will join me on this jaunt to realising a dream and I hope too that some may be inspired to do it for themselves, cause I am by no means special.I just work damn hard and despite some fairly interesting attempts at preventing success, I am still here doing what I love. 2010 is the year of JUST TRY AND STOP ME CAUSE I AM READY TO ROCK!