Spa Fitness Blog

Ryan’s Reindeer Run

admin — Tue, 20 Dec 2011 20:38:06 +0000

Jingle Jog – Sunday December 4th

admin — Wed, 07 Dec 2011 16:01:47 +0000

2011 Turkey Trot 10k Half Marathon

admin — Mon, 28 Nov 2011 20:08:59 +0000

On Saturday, November 19th, Core Fitness participated in the Turkey Trot Half Marathon Run.

2011 Veteran’s Day JSO Run

admin — Tue, 15 Nov 2011 12:22:01 +0000

On Friday, November 11th, The Core Running Club participated in the 2011 Veteran’s Day JSO Run.

Stop Child Trafficking Walk/Run

admin — Mon, 03 Oct 2011 19:03:21 +0000

On Sunday, October 2nd, 2011, The Core Running Club participated in the Stop Child Trafficking Walk/Run at Festival Park.

Annual RCF Trail Run

admin — Thu, 21 Jul 2011 18:02:26 +0000

Francis participated in the Annual RCF Trail Run, on July 17, 2011 in Fredericksburg, VA.

Army 10 Miler

admin — Fri, 03 Jun 2011 18:24:57 +0000

On June 3rd, The Spa participated in the Army 10-miler.

admin — Mon, 18 Apr 2011 13:12:26 +0000

Rickie Hodges, one of our Core Fitness trainers, competed in the NC State Championship Mens Open Heavyweight Bodybuilding Competition Saturday April 16, 2011. It was a tough class, the best in North Carolina was there and it came down to Rickie and a gentleman from Durham, NC. With only a 2 point difference we would like to congratulate Rickie on taking 2nd place and qualifying for Nationals! He has been diligent and worked extremely hard to get to where he is. Rickie is considering another national qualifying show within the next couple of months, we look forward to seeing him compete and wish him luck.

admin — Wed, 06 Apr 2011 17:32:41 +0000

This will probably be my last entry before the show. Here we are 10 days out. I think I should use this time to apologize to anyone caught in the line of fire during these dieting weeks. Please don’t take it personal. My brain doesn’t exactly communicate on the sensitive and friendly side during these last weeks! LOL

The last couple of weeks are the hardest. This coming weekend, April 10th It’ll be extremely low carbs, practically zero. Juest meat! LOL

Let me give you the basic reasoning behind dropping carbs before reintroducing them. Carbohydrates require water (hence the “hydrate” in carbolydrates) to store in muscle cells. So depleting the muscles for a few days allows “room” for carbs to store along with water in muscle cells giving a “fuller” looking muscle-overall. Keep in mind this takes place when water intake is restricted. The basic overall purpose for this is a tighter, fuller muscular physique.

I thank those in my life for the support they have given me whether it be financial, moral, food preparation, pushing me through workouts or just genuine well wishes.

So…..wish me well and prayerfully I will bring home some hardware.

admin — Wed, 23 Mar 2011 13:16:50 +0000

I’m under 4 weeks until the state show. Actually, 3 weeks and 4 days – boy am I hungry!! Yes, this is a crucial time where the last bit of body fat is stripped off. As we know, bodybuilding is an extreme sport and sometimes extreme measures are taken to get to low single digit body fat. As of now I am cycling my carbohydrates. So, somedays are high, and some days I invision myself eating a loaf of bread with peanut butter and jelly (YUM!). Can you tell my carbs are low?

My early morning weight is around 223 lbs. by the time I step on stage I should be around 215, ripped to shreds.

My nutrition will change in a week or so depending upon my conditioning. That is the depth of the science of this sport. There are no absolutes. Things can change daily. Thus my nutrition, cardio, etc… has to change to accomodate my physiological changes.

As far as my training, I am still lifting with intensity. Just not pushing past failure. No need to risk injury at this point. Besides, there isn’t much muscle mass to be gained on such a low calorie high cardio program.

My split is a little different this week:

Day 1 – Quads/Hamstrings/Calves
Day 2 – Chest
Day 3 – Back/Traps
Day 4 – Shoulders
Day 5 – Arms
Day 6 – Off
Repeat

Cardio is still 2 times daily for the next week or so. My posing is 30-45 minutes daily, which is a workout in itself.

Finally, I will leave you with a sample of my lowest calorie/carb day as well as supplements.

Meal 1 – Chicken breast, 3/4 cup grits
Meal 2 – Turkey breast
Meal 3 – Whey isolate shake
Meal 4 – Chicken breast, broccoli
Meal 5 – Whey isolate shake
Meal 6 – Turkey breast, broccoli

My supplements include: Co Enzyme Q10, Resveratrol, vitamin D3, Vitamin C, Vitamin B complex, Omega 3′s from fish oil, BCAA’s with glutamine, Digestive enzymes, fiber and probiotics. Multi vitamin, green tea extract.

See you next week…..