Tracy Meinhart: Newest Featured Contributor for FitGems Nation

Remember this name...Tracy Meinhart. While most of you are not familiar with her right now, I have a feeling you will be by the time the 2014 Jr. USAs roll around. 

Her first show: Complete. domination.
Photo credit: Tracy herself.

Tracy Meinhart is a NPC figure competitor, originally in Florida and now resides in Nashville, Tennessee. She first competed in 2013, and in all honesty, you couldn't have asked for a better first year in the amateur rankings. She won the Overall Open and Masters figure titles at the 2013 Hub City Fitness Quest, her show debut. It was my first show to attend, and I can tell you from personal experience, mouths were dropped when she stepped on stage. It was almost unfair to the rest of the competitors, and she was clearly heads and shoulders about everyone else who competed with her that day. She would end up following her big debut by competing in the 2013 NPC Tennessee State Show a few months later. She would win Overall Masters Figure and would take 1st place in the Open Figure Medium class, just barely missing the overall. The scary thing about that...she wasn't at her best at the NPC TN show and she did that good.  To say that 2013 was a heck of a year for the figure newcomer would be an understatement. 

Tracy now looks to the future with aims to become a IFBB Pro Figure competitor, as she will compete in her first National-level show at the 2014 Jr. USAs. Chances are high, but it won't be easy. We at FitGems are happy to announce that Tracy will be a featured contributor for our blog in the weeks and months ahead as she gets ready to compete once again. She will be posting photos and write-ups on this blog from time to time. We hope to have the first one from her soon. 

Look for this woman to do damage in the National figure scene next year!
Credit: Tracy

For more on Tracy, check out her new fan page at https://www.facebook.com/tracysteelemeinhart. 

5wks out-Dont think about it,JUST DO IT! (Melissa Cunningham's Journal Entry #9)

5 and 6weeks (35 and 42 days) out from show days!!! where is the time going???
eeeeep!
i have been feeling "off" my game this week,but have pushed through the workouts and cardio anyways. today i was really not feeling the gym mojo. maybe it was because i knew i had to get in a BRICK session,i knew i had to get an under 21 5k...and i wasn't in the mood to run,or bike,or lift. i just wanted to go back home and sleep.
i put my head down and plowed through a not fun workout.
4x10 pullups ss w
4x10 dips
4x15 lat pulldowns
4x15 straight arm lat pulls ss w
4x30 dirty 30's
4x15 close grip rows
4x12 reverse flys
4x15 overhead extensions ss w
4x12 DB kickbacks w twist
towards the end of the workout,i stalled and stalled.....
and then i told myself......
Melissa,
dont think about it, JUST DO IT!
so i finished the workout strong and got in a GREAT BRICK session
bike-9.5 miles in 31 minutes..
IMMEDIATELY jumped on the TM and cranked out a 5k in 20:48.....
mile 1: 7:13...felt very comfortable
mile 2: 6:38...still felt good
then finished the last mile going from 6:30 down to 6min mile pace....
:D
3 weeks until triathlon
5weeks until WNBF Pro qualifier
6weeks until first Pro show of the year, World Cup qualifier
7weeks until Marine Core 1/2 Marathon.......
i must be crazy.....

Melissa Cunningham's Journey Continues (8 Weeks Out from Show)

It's been a bit since we've heard from Melissa Cunningham. She's 8 weeks from her first show of the year, and to me, she's making great progress. Check out what she's been up to (as well as some progress pics) here:

http://melissacunninghamifpapro.blogspot.com/2011/03/8wks-outprogress-picsand-spur-of-moment.html

10 Weeks Out and Mini Back (Melissa Cunningham's Journal Entry #7)

10 weeks out and although the past 2 weeks have been hard due to illness (my 6 month old baby) and a death in the family,i am back on track...
another good workout chest/tris and abs followed by a mini indoor BRICK.....
the run down:
4x15 cable crossovers ss w
4x20 reverse press downs
4x15 decline DB bench ss with
4x15 decline barbell skull crushers
4x15 weighted crunch downs on cable ss w
4x12 cable kickbacks
4x 10 pushups off upside down BOSU with toes on exercise ball
(2nd set i tried alternating single leg...did it but only did 1 set that way-last seti only got 7 reps)
ss this with
4x15 weighted dips off bench with toes on ex ball
then did giant set of:
3x15 pikes on ex ball
3x20 weighted hip ups with med bal between knees
3x20 weighted alternating up and overs
then ended with 9 miles on stat bike (30 minutes)
and then immediately jumped on the TM and did
mile 1 @ 7:30 pace
when i found my legs i did
mile 2 @ 6:18
13:48 total
i felt really good after that but cut the rest of cardio short because i wanted to get in the pool with the older 2 kids before the evening classes started.
jumped in the pool with the kids,was having a great time and then they ditched me for 2 kids who were about the same age as them...
*sigh*
but it was still a good time!

Plyos and Measurements (Melissa Cunningham's Journal Entry #6)

got in 30 minutes AM cardio.
M slept all night for mommy again!
i was really NOT in the mood to go to the gym...
wasn't feeling that great and ALMOST didn't go...
but i told myself that i would go to the gym and if i still felt blah,then i would just leave.
glad i went,cause it is plyo day ans this is the day i have 2 other ppl to share in the fun with.
misery really loves company!!
same routine as last time
cycle 1
box jumps
blurpies
ski lunge
lateral sprints
rest 1 minute on to
cycle 2:
lateral box jumps
mountain climbers
high knees
gazelle bounds
rest 1 minute on to
cycle 3
jump lunge
sumo squat with explosive jump
jump tucks
jump rope
rest 1 minute
REPEAT3x

it wasn't the funnest time ever,and the first cycle i was feeling blah,but then started to feel better.
after plyos got in
3x15 good mornings
3x30 leg press single leg jump presses with 1 minute mini squat hold
3x18 hip abd
3x18 hip add
and ended with 15 minutes on elliptical~2 miles.
i was wiped out but still feel like pansy for skipping out on cardio.
will make up for it tomorrow though.
speed work planned.
not sure if i will do 8x400 repeats or just a HIIT.....

OH also i did measurements this morning.
i wasn't planning on posting them,but figured i need to as a reminder to me,when i look back and see where i was 5 months after a baby.....
and of course to see how far i have to go in order to reach my goal #'s.

so here it is-(eeep!)
my current numbers and my goal numbers...
current:
waist (at navel) 22.5"
hips (widest part of rear) 31"
thighs (6 inches above knee) 15.5"
bicep-10"

GOAL:
in order to fit back into my teeny tiny suit this is where i was at my first pro show
waist-20.3"
hips-29.4"
bicep-9"
thigh-14"

so i have 8 inches to lose.
game on.

It's Official (Melissa Cunningham's Journal Entry #5)

13 weeks 5 days out.
contest prep officially started early this morning.
yes,i finally got myself on the TM and ran for 30 minutes this morning. (lil M slept ALL night for mommy!)
had a good workout at the gym and a little extra at home.
got in:
3x10 pullups
(got 5 in unassisted 1rst set)
4x15 seated row
4x15 kneeling lat pulldown
4x15 straight arm lat pull down
4x15 barbell curl
4x15 barbell row
3x30 mofos (single arm cable curls-10 reps facing cable,10 reps rear facing cable,10 reps lateral curl)
3x12 high and wide cable pulldowns
4x15 reverse flys on ex ball (home)
4x15 prone hammer curl on ex ball (at home)
went to a 30 minute abs class which was great! it wasnt the instructor im used to,but my abs were worked,and aside from a cheesy warm up,i enjoyed the class. i was challenged.
cant remember all we did,but i know we did weighted crunch ups,planks in all directions with both upper and lower body movements,and some other stuff in between...
since i was running out of time to get cardio in,i had to sqeeeze another mini HIIT in-
only 23 minutes to do cardio,sprinted on the evens this time,steady state was @7.3 (8:13 pace) the last 16 minutes)
2min@ 9.0
4min @ 9.5
6min @9.0 mph
8min@ 9.5mph
10min @9.0mph
12min@ 9.5mph
14min @ 9.0mph
16min @ 9.5mph 30 sec,10.0mph 30 sec
18min @10.0 mph
20 min @ 10.5mph
22min@ 10.5mph 30sec,11.5mph 30 seconds
got in 3.25 miles in 22 min.
faster than last time!!!around a sub 215k,give or take 15 seconds either way...

heres to a great week yall!

Giant Sets and a mini HIIT (Melissa Cunningham's Journal Entry #4)

well,i wasn't as tired as yesterday in the gym and got in a decent workout-
the run down:
3x10 pullups
giant set of:
4x15
kneeling lat pull down
straight arm lat pull down
4x21's
giant set of:
4x12
wood chops
4x15 rope rows
4x12 rope curls

4x12 hi cable curls
2x failure "running the rack"
giant set of
2x20
hip ups with med ball
up and overs with alternating oblique twist
1 min plank on elbows

ended with a mini HIIT,due to not having enough time for 40 minutes worth-did get in 24 minutes though of 1 min on/1 min off
2 minute warm up,sprinted on the odds
2 min-@ 7.0mph(steady state)
3 min- 9.0mph
5min -9.5mph
7min-9.0mph
9min-9.5mph
11min-9.0mph
13min-9.5mph
15min- 9.0mph
17 min-9.5mph
19min-9.0mph
21 min-9.5mph
23min-9.5mph 20 sec,10.0mph 20secs,11.0mph,10 sec,11.5mph 10 seconds
got in 3.25 miles-3.1 right around 22 min :)

tomorrow is chest/triceps and lots of cardio,cardio,cardio.....
OH and off subject but i found a local triathlon in April that i really want to do!!!!
should i go for it????

Contest Prep: Legs/Shoulders (Melissa Cunningham's Journal Entry #3)

"tired" is an understatement today.
i know I've been sleep deprived for the past few months now,totally normal after having a baby,i know this. BUT i think this lack of sleep is catching up with me?
i had to drag myself in the gym and only had a so-so workout.
what i got in:
4x15
hip sled ss with
4x15 weighted sumo squat
4x15 prone leg curl ss with
4x12 donkey kicks
3x15 good mornings ss with
3x1 minute weighted wall squats
giant set of:
3x12
Arnold press
lateral flys
upright rows

ended with 30 minutes on the elliptical ~4.5 miles

was planning on so much more today-wanted to get in walking lunges,step ups,hip abd/add,leg press jumps,and a HIIT.
*sigh*

i have really got to get myself together here.
14 weeks is not very long time to bring my best physique ever to the stage.
usually i can get by with 6-8 weeks of prep before a show,HOWEVER,i am giving myself the full 14 week time frame to get myself ready.
i was going to give myself 12 weeks,but i think i am going to need to the 14.....

am planning on posting measurements at the end of the month,and every 2 weeks after that.
MAYBE a progress pic or two......

so the fun is about to begin,
the running is about to pick up
intensity is about to pick up......

tired of talking about it,its time to be about it...

game on.

In the Gym Again-Again....(Melissa Cunningham's Journal Entry #2)

yay! finally the girls are feeling better,(and no school delays for my son)so it was off to school for B, preschool for A,and to the baby child watch for M!
got in chest and triceps and plan on ab workout at home later tonight,as with evening cardio-didn't have enough time to get in the distance today at the gym.....

what i got in today:

4x15 pec dec

4x15 DB flat bench with Arnold twist ss with

4x15 skull crushers

4x15 DB kick backs ss with

3x8 push ups with feet on ex ball and hands on upside down BOSU

4x15 cable crossovers ss with

4x20 pressdowns/reverse pressdowns (10 reps each,consecutive)

4x15 dip machine



ended with 24 minutes on the TM 2.9 miles a little over 8 min pace-



not enough time for cardio caused i got wrapped up in contest prep talk from a few other gals who are doing the same shows. as it turns out, i am 14.5 weeks out from INBF (WNBF pro qualifier) show and 15.5 weeks out from the IFPA Pro show,1rst one of the year...

eeeeep!



but it was good to be able to talk with other ppl at my gym about prep and posing and all that good stuff.....



hope all are having a great day!!

Still Looking for Blog Contributors

As you may know, FitGems Nation already has a bikini blog contributor in Lizzy Ostro. I'm still on the lookout for a blog contributor for fitness, figure, and women's bodybuilding. You can be a pro or amateur competitor. Long story short, I'm giving you a chance to let your voice be heard about your division. :-) You have complete creative control over whatever you write about.

I'm also still looking for a legend blogger. By legend, I mean of someone who's competed before but has retired from competition.

If you have any ideas on who I should get, or if you personally would like to write for FitGems, let me know by shooting me an email at admin@fitgemsnation.net or leaving a comment below.

KFC and Burger King...What the DEUCE?!?!?!?!?!?!?

I've been looking at a bit of TV (when I get the time) and checking out the boards and blogs, and well...I'm about to be put on the KFC and Burger King blacklist for this. I'm not the healthiest person on the block, but seriously, neither organization is helping the obesity rate decrease with their latest promotions. Ai yi yi!

First, I'm going to rant on Burger King for a bit. If you can recall, they have new burgers on the menu called the Steakhouse XT burger. They are bragging that their burger is bigger than McDonalds Angus burgers. Let me repeat this again, THEY ARE BRAGGING THAT THEIR BURGER IS BIGGER THAN MCDONALDS'S ANGUS BURGERS!!! I had a McD's Angus burger once...ONCE...and can tell you firsthand they are no joke. To say that your burger is bigger than that of the Angus burger is basically telling me the following things: "Our burger has a better chance of clotting your arteries than McDonalds" or "Our burger will guarantee you to gain more fat than McDonalds". This might be good for a refeeding after a contest, but seriously, I think if you look at the whole thing, there's more harm than good. Even they're making it well known that their new burger, the Buck Double, is bigger than the McDouble. Are you begging for heart problems here, people?! REALLY?!?!

Now for KFC. I got a bone to pick with them on a couple of things. One, the Double Down sandwich. Two FRIED chicken fillets, bacon (which has GREASE), and two slices of cheese...you are BEGGING for a heart attack, people. Again, this might be alright for a refilling after a show. Might. But that doesn't make me as ill as what their doing as their latest promotion. They are teaming up with the Susan B. Komen For The Cure Foundation where 50 cents for each bucket sold will go to breast cancer research. Will Brink brought up some very valid points over at Siouxcountry, so I won't repeat them there (Go to the link and give your input on it). While their hearts seem to be in the right place, the idea of giving back to fight breast cancer by buying a bucket of greased chicken that can possibly lead to cancer if too much is consumed is stupid. Not kinda or sorta stupid, just flat-out stupid.

Yeah, yeah, I know people will eat whatever they want, but that's the darn problem. If you actually stopped to think about it, it's things like this that are making the obesity problem worse rather than better. Maybe it's just me ranting, but isn't it about time that people, not just those in the industry, wake up and take charge in their lives. If you think I'm little steamed over this, just wait til I talk about how these fast-food places are trying to be healthier with their "healthy" options. I will have the entire fast food society on my back when I'm finished! LOL. :)

What's your take on the latest KFC and Burger King promotions? Am I speaking some sense, or have I lost my mind? Sound off in the comments below.

Christine Pomponio-Pate's Latest Project

Around the early days of women's figure, you might recognize the name Christine Pomponio-Pate. She competed in the IFBB Figure division for three years, from 2004 to 2006, winning a couple of figure titles, placing in the top six at both the Arnold and Olympia every time she competed in those events, and gain the respect and admiration of many, including yours truly. She gave birth to her first child, Riley, around Christmas of 2007. She took all her baby weight (which was MUCH less that most), within months, and these days, she looks like she could step on stage again anytime she pleases.

There's no telling if she will eve return to the IFBB stage, but there's one major thing she's now a part of, and something very few competitors can claim. She's now part-owner of a publishing company called Milverstead Publishing. She's going to be publishing a couple of books in the near future. One of then will be an autobiography, and the other will be a book about fitness. To say that I'm extremely happy for Christine would be an understatement. From all of us at FitGems Nation, we are very proud of you, Christine! KEEP UP THE GOOD WORK!! :)

For more on her latest venture, click here to view Hollywood Weekly (with new photos of the new publishing co-owner) and here to view a blog written by Christopher Finlan, the president of Milverstead Publishing.

Christine P-P can now add co-owner and author to her incredible accomplishments
Photo courtesy of Bill Dobbins (from Olympia 2005)

Looking for FitGems Article Contributors

FitGems Nation is growing by the bit each day, and it's time for this blog to join the main site in its expansion. I'm on the lookout for at least four current competitors that would like to write for FitGems occasionally. I'm looking for one person representing each division (women's bodybuilding, fitness, figure, bikini). It can be a pro or an amateur. Long story short, I'm giving you a chance to let your voice be heard about your division. :-)

In addition, I'm looking for a legend blogger. By legend, I mean of someone who's competed before but has retired from competition). If you have any ideas on who I should get, or if you would like to write for FitGems , let me know by shooting me an email at admin@fitgemsnation.net or leaving a comment below.