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Pear Shaped? No Problem

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I used to think my being naturally pear shaped would permanently prevent me from obtaining that bikini body I desired so deeply. I lived years thinking it simply was out of my grasp due to my genetics.

Pear Shaped?  No Problem

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Kelly Bryant

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Jennifer Herbst

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Competition Tips > Out of shape, but motivated to compete!

Sandra Desmarais

Thats awesome....its always refreshing to hear a strong woman that is career and fitness oriented... I'd like to share my story as well... So far my road to recovery has been long and i have not gotten the results i was hoping to achieve with time and hard work i have put in... On august 5, 2012 i had a freak wake boarding accident on Muskoka Lake in Ontario, shattered my tibial plateau and split my tibia lengthwise ... I was 10 weeks away from my second fitness competition and working as a personal trainer for the last year ... i had finally found my calling after having dabbled in a few careers... It was a long weekend and i had a Quebec health card. The hospital in Bracebridge, Ontario, waited 2 days before finally deciding to ship me to the Hull, Quebec hospital because there was supposedly no qualified surgeons available ... but the ambulance could not drive me all the way there so they drove me half way to a village hospital where my friends came to pick me up ... put me in the back seat for their car and drove the other 2.5 hrs to Hull. By then ... i had no more pulse in my foot ... i was suffering from compartment syndrome and my main femoral artery was obstructed .... another 12 hours passed before the vascular surgeon did a femo-pop bypass surgery and a faciautomy of 3 in on each side of my calf and put an external fixator on my leg to immobilize the bone so it would not fuse improperly since they could not operate on my knee write away ... it was to swollen to try ... they were not even sure they were going to be able to save my leg at the time. On August 22 they finally did the knee surgery, put an L bracket in my knee with a few screws ... by then after 3 weeks of being bed bound and due to the major trauma, I suffered from a dropped foot ... no neural response in my toes... and it took 3 month before i could put my leg down without suffering excruciating pain due to the restricted blood flow ... now i needed to relearn how to walk. The vascular surgeon told me i was lucky that only about 30% of my muscle fiber died in my quad due to the lack of oxygen. In the beginning of November the doctor said i could start putting weight on my leg again and December 1st i was in the gym with my crutches doing the physio exercises i was prescribed religiously 2hrs a day, 6 days a week while starting a new admin job. The biggest challenges at that point for the physio therapist i was seeing once a week was trying to improve my range of motion in my knee and ankle ... she had to get creative with straps and would be sweating by the end of our sessions ... I bought an electrode stem machine to try to get some response from my quad, toes and ankle, even at the max strength i was barely capable of getting a contraction ... we could pretty much fell my femur on the inside of my quad. By June 2013 ... no more dropped foot, i regained full function of my toes, knee flexion of 95 Deg when warmed up and dorsi-flexion of about 5 Deg in my ankle. I was able to get a proper contraction of my quad but it did not grow. I got in to see Doctor Trevor Stone in New Westmister and on July 12, 1013 he removed the harware to try to get my constant pain under control and did a knee scope to clean up the scar tissue hoping i would get more flexion.... It was not a success .... so I got on the waiting list to get a ostiotomy with a talor spacial frame with the main goal for realigning my tibia (70% of my weight was on the inside of my knee) and rotating my tibial plateau to decrease the posterior slop to get me more range of motion. In the mean time i continued training using periodization i was able to get a lot stronger ... made my way back to a 180lb back squat (5 sets of 5 reps) with no pain in my knees... but still barely any growth in my quad when my main training objective was hypertrophy... aprox 2in difference between my two legs .... Something interesting ...I did not train for 2 weeks at one point in July 2014 and started to limp again and was in constant increased pain. I was at work and decided to do like 30 rapid squats in the bathroom and i walked out of their without the newly regained limp and reduced pain. It seems my quad forgets to participate when i am walking if i do not constantly push it with exercise ....Have any of you ever seen that happen? Finally got the procedure done on Oct 27, 2014 and I am finally got the frame removed on March 18th and now the final road to recovery starts. I have found a few studies on muscle cells which have given me some insighton the direction to take with my training... Now is the time to get into the best shape of my life and put my heart and soul into my rehabilitation with the guidance of good physiotherapists. My ultimate dream is to get back on that stage with symmetric legs but I came to peace with the fact that that may never happend a while ago so im taking it one step at a time. Im starting from scquare one at 5'6'.. 165lbs ... 26% body fat ... im on restricted weight lifting for the next 6 weeks so im gonna do alot of cycling and physio approved exercises with a clean diet so i should be in better shape when im gonna have the ok to start training hard again ! Like you said nata 1622 ... i'm really happy to have found this support system :)

Posted By SandraDes

Competition Tips > Out of shape, but motivated to compete!

Kristin Shaffer

First of all, congrats on the bar exam!!!!! Whoop whoop that's AWESOME!!! What an amazing accomplishment. And secondly, being the busy sisters in fitness and corporate world that we are, you and I have a LOT in common. Since you purchased the eBook go ahead and feel free to email me directly and we'll work together offline. :) Kristin@FigureAndBikini.org I'm looking forward to hearing from you, and seeing you on stage very soon. :):) With love, Kristin

Posted By fabeditor

Competition Tips > Out of shape, but motivated to compete!

Just a little background on myself: I'm 26 years old, 5'2", and approximately 140 lbs. Over the past few years, I have thought extensively about competing in either the figure or bikini division. I've researched it, worked with a trainer on it, and also come very close to actually competing. In 2013, I was in the best shape of my life. I was eating clean, lifting weights, and meal prepping each week. I was 110 lbs and in great shape. But I was unhappy. As a busy third-year law student, I had a ton on my plate and I was exhausted. Admittedly, I was miserable. I hated the foods I was eating, I craved sugary, fattening junk ALL the time, and was constantly battling my desire to eat off my plan. I was in wonderful shape, but boy was I miserable. Fast forward two years--I'm out of shape. A sedentary profession has kept me mentally exhausted and very sedentary. I've gained 30 pounds, give or take, and I desperately want to get back into shape. My focus is different this time around. I'm no longer a student, and now that the bar exam is behind me (hopefully for good--results come out soon!), I am ready to make fitness a focal point in my life again. I don't want to spend forever thinking about the "what if" or the "if only." I want to finally achieve this goal! With that said, how long should I spend getting back into shape before I start focusing on competition prep? I purchased the ebook to get an idea of what my prep will look like. Any thoughts? Thank you, and I am so happy I found this community for women!

Posted By nata1622

Welcome - From the Editor > Diet Meal Planning Tool

Kristin Shaffer

83g of pumpkin seeds is around 400 calories, which does seem quite high for one meal so I think it would be best if you send me what you're looking at directly for me to take a look to see what you have selected. Zip me an email to Kristin@FigureAndBikini.org :) With love, Kristin

Posted By fabeditor

Welcome - From the Editor > Diet Meal Planning Tool

Sandra Desmarais

Oups... stupid auto correct, i wanted to say Wonky.... not Woto Menky...

Posted By SandraDes

Welcome - From the Editor > Diet Meal Planning Tool

Sandra Desmarais

I would need a little help with the meal planning tool ... some of the quantities seem a little woto menky . If if pick asparagus as 1 of my carb choices for one meal it gives me 6cups... am i supposed to divide that through all my meals or am i suppose to take 1 cup and substitute the rest for 5/6 sweet potatoes ?(my other carb choice) ... also my meal 3 fat choice is pumking seeds ... it gives me 83g... that's approx 500 cal right there ... that's a lot of seeds... does that seem accurate to you? ... also ... i really like Kale in my eggs ... to calculate that would you make 2 meals plans 1 with kale and 1 with oatmeal and fraction and mix? ... Sorry for all the questions ... i just want to make sure i get this write.

Posted By SandraDes

Diet > Miscellaneous foods that add Flavor?

Kristin Shaffer

Great question Sandra and great to see you! You can add these but really watch the quantities and the sugars. Just a few teaspoons of balsamic vinegar for instance can add quite a bit of sugar. And then you'll have to subtract those calories from your overall day, which personally I would rather have those calories in whole food that will satisfy hunger and support muscle growth and fat loss. To put it in other terms... 50 calories of balsamic vinegar versus 50 calories of veggies... I'll take the veggies. :) It's a personal choice though and as long as you're still achieving your targets with those included then do so. With love, Kristin

Posted By fabeditor

Diet > Miscellaneous foods that add Flavor?

Sandra Desmarais

In the FAB University bikini Contest prep Ebook you talk about miscellaneous foods that are allowed until Phase 3 of Contest Prep ... 2 items that are not mentioned that I have always considered ok while dieting are vinegars (balsamic, apple cider, red & wine Wine) and hot sauce. What are your thoughts on these items. I am undecided if i should include there is my meal plan or not?

Posted By SandraDes

Diet > Recovering from Surgery and Appropriate Goals?

Kristin Shaffer

I sent you an email. :) With love, Kristin

Posted By fabeditor

Diet > Recovering from Surgery and Appropriate Goals?

Kristin, I am also new to FAB and coincidently typed in the search site what the asterisk symbol was for & up popped Maureen's question. I am in almost the same boat as Maureen, I have been an athlete all my life, I'm 5'9 and weigh 152 lbs :) I got hurt in a horse riding accident and have had two surgeries on my leg and have been back in the gym for about 1 month. I'm really looking forward to leaning up and beginning a new journey. Can you please also send me the info on both questions that Maureen asked? Thank you!

Posted By LonellCh