Ahoy – hoy WBFF’ers!
It seems like i have been MIA from posting on the WBFF site, however as anyone knows, competition training is probably the most time consuming job/hobby besides maybe looking after children! (which btw, i give credit to anyone who has children… I will be there in some time… no near plans however!) I am pretty sure that neither myself or my husband have never been as dedicated to training for an event as this one! (more…)
September 18th…
Is it really 13 weeks away? 7 weeks into contest training already…. wow!
I started my journey 20 weeks out from the exact date of the show. My intent to start out so many weeks in advance is the direct result of knowing my body and how it works for these types of events, to be in the condition that I need, and want to be in to win. Most people think “omg… 20 weeks… are you nuts?” Truth be told, yes I do believe I am nuts!
From weeks 20- 16, I slowly changed around my eating, taking out all packaged and processed foods. Not that i eat much of it anyways, but i call it my ‘cleansing process.’ Take out food is banned, alcohol is limited, late night eating, is gone! Fitness wise, I started increasing my cardio, amping up my weights, and started posing to see exactly where i stand 20 weeks out.
From weeks 16-present, I have been following the same plan, but with intensifed workouts. My husband is now training me 2x/wk, and I am adding in a new additional trainer at the 12 wk mark, Jay (Team Stirling’s trainer) to help me with conditioning/core workouts 2x/wk. I have officially started carb cycling, which is bringing back many memories from last year… Welcome back low carb days, welcome back! :)
I wanted to keep track of my contest progress, so I have started recording more workout vlogs. I found this helped me out greatly last year, and an awesome reference to go by. I will be trying to hit at least one vlog per month until contest, and have to thank Chantal and Justin at www.gymstar.ca for hooking me up with some really nice workout gear! Big shout out… Thank You!!
You can find all my 2010 and 2009 contest training vlogs on my youtube channel, and more to follow!
eM
I am proud to announce that I will be teaming up with Chantal and Justin from www.gymstar.ca in my contest prep for the 2010 WBFF Worlds!
All of my hot Better Bodies outfits will be supplied for my video blogs leading up to the show Sep 18th 2010. I’m very fortunate and blessed to have the opportunity to rock out some of the hottest outfits this season!
Come May I will be starting the first of many vlogs to track my competiton prep. This year I have a few more things planned than last… so stay tuned!!
Since i had such a great response to my Sexy and Sculpted Showstopping Legs Workout, I have decided that I am going to start a new series of my favourite workouts, labeling them “Stirlings Sexy & Sculpted Series”
This month i am featuring a combo that most would not commonly think to put together, Back and Triceps. Since these are two areas that are not visible to the eye, they can sometimes be overlooked. Since I never like to show my weakest points, I make sure i try to incorporate as much of the back side of my body, as the front side. In bodybuilding, fitness, figure or any fitness modeling, the ones that have it complete from front to back, are usually the ones that walk out with the show!
Back and Tri’s … here we go! (more…)
We all know breakfast is the most important meal of the day. When we eat the first hour we wake up, we spike our metabolism and set our bodies up for a calorie burning day! We also know that protein is an essential part of a happy, healthy and fast metabolism. I try to consume protein (or a protein alternative) in each meal. It is essential for me to maintain lean muscle tissue and help my caloric intake for weight management. So I share with you my favourite, high protein quick fix healthy breakfast ideas!
Oatmeal Egg White Pancake
Mix equal parts of regular quick oats with egg whites. Add in 1tbsp fruit puree. Blend on low for 15 seconds. Let sit for 5-10 minutes. Pour into cast iron (or low toxic non stick pan). *For calorie/sugar conscious – omit the fruit puree*
The Perfect Balance Protein Shake
Mix 500mL water or low fat milk with 1 scoop (20-25g) Protein Powder, 1 tbsp Udo’s Oil and 1tbs ground flax meal. Add in 1/2 cup frozen fruit or 1 serving of fresh fruit. *Calorie/sugar restricted – omit milk and fruit*
eM’s egg white omelette
1 cup egg whites, fresh red and green peppers cut into small pieces, 1/2 chicken breast, 4 cherry tomatoes (cut in half), chopped onion and mushrooms. Top with salsa and grated cheese. *calorie restricted – omit the cheese*
Protein Yogurt and Granola
Plain 2% or lower yogurt, 1 scoop protein powder, 2-4 tbsp kashi go lean crunch or clustered granola (Daryl’s high protein granola). Mix yogurt and powder together, and top with granola. For more fiber, add in ground or whole flax seeds.
Back to Basics – Oatmeal and Protein Shake
1 cup cooked oatmeal (splenda or stevia to sweeten) along side your protein shake. Perfect pre workout meal!
Try drinking at least 500mL of water with your breakfast. Remember the body is mainly comprised of water, so kick start your day by hydrating each time you fuel up with food!
Happy New Year!
xo
eM
09 WBFF Figure Pro World Champion
Cellucor Sponsored Athlete
We all know that legs are the HARDEST part of the female, or male body to train and dial in!
I am always on the hunt for new ways to tweak up my leg routine! I love legs, and when they are trained right, they can definitely be my strongest standpoint!This year i have had some ‘power’ exercises to help me along the way! When i refer to ‘power’ I am simply referring them to how powerful they are in my workout, not “powerlifting” style of exercises! (more…)
Last week i had the opportunity to sneak in a quick photoshoot to track my progress! I wanted to change up the location, so i contacted Gold’s Gym in London Ontario. When i asked if i could use their facility, they kindly accepted, and to my surprise wanted to use some of the photos’ on their tv displays in the gym!! AWESOME!
So here’s a sneak peak at what went down last weekend @ Gold’s!
Thanks to my cameraman and husband matt, and my co-worker Ainslie who’s got a great gift for photography!
Enjoy!
xo
This is 3 wks out from the WBFF Worlds!!
Sorry i’m posting late! :)
Looking forward to seeing everyone in a few days!!
Last stretch!!
xo
Hello Hello!!
I can’t believe once again I am saying this “4 weeks out….AAAAAAAHHHHH”
I will correct myself, just shy of 4 weeks out, or 27 days to be exact! It seems like just a few months ago i was going through this same tunnel… except it was actually 1 year ago! 1 goal focused, hard ass training year ago, my friends….
I’m writing this blog on a sunday afternoon…
Today is officially my “PREP DAY”
This meaning, today i sit down and anally plan out the next 4 weeks of my contest prep…..
Workouts, meal planning, suit appointments, registration, video blog set up dates, photo shoot bookings, WORK…. everything will be planned in advanced and taken with the most precise execution. (more…)
The big picture……
*laughing quietly to myself*
Wow! I remember i heard this term for the first time at 18, said in regards to then boyfriend (now gorgeous husband) Matt from his first promoter. We never clearly understood the saying “think of the big picture matt” in regards to competing and what it has to offer! *laughing again* we were so young!! lol!
8 years later, I finally have experienced “the big picture” first hand!! Yahoo!
I have always joked with around with matt saying i was going to write a book about the “big picture” when i finally figure out what that saying truly meant! Well since a book is not currently in the short term forecast, this is the perfect time to write about it! (more…)
To all the ladies out there competing this Sep:
I will be bringing my professional makeup artist Emily Jackson with me this year to the 2009 World Championships, in Toronto! Also coming will be her hair stylist who also does spray tan! All three essentials for stage beauty: make up, hair and spray tan!
Whether you are an ameteur or a pro, I highly suggest you do not over look the benefit of hiring a professional to do your hair and make up! In my 2007 Worlds, this is one thing that I over looked, thinking “meh…I don’t need to spend extra money to hire someone to do something I can do on my own”….bad decision! Not only did I not like the way I looked in my photos, but realized that truly, I had NO IDEA what goes into “stage makeup.” I didn’t realize it until last year comparing my 07 and 08 photos, and now I will never do a show or a shoot without Emily!
A bit about Emily…
Emily is a professional make up artist, completing her post secondary education at Complections school for make up and special effects in Toronto 2 years ago. Since then she has been doing stage make for fitness models, bikini models, and fitness and figure competitors in the Fitness Canada, Fitness America, Fitness Universe, Miss Universe Pageant, other Canadian events, and last year came with me for the 08 WBFF show.
I have known Emily for 15 years, and I trust in her skills to doll me up for every shoot and show I do!
Emily’s rates are as follows: $75 for 1 application of make up, $75 for 1 hair style, and $15 for false lashes (will supply them).
To book with Emily please contact her through email to set up a time, as spaces are limited! She will also be with me at the athlete meeting on Friday Sep 18th, however time slots may not be available.
You can contact Emily through email: emily_jackson_31@hotmail.com
This is a sample of the make up Emily did for me for my shoot with Joel Roberts post WBFF Worlds 08
I am so excited to finally post my 2nd vlog! :) FINALLY!!
Originally when i said i would be doing weekly vlogs, i really didn’t realize just how long it took to actually prep, create, record,edit and post these vlogs! 4 weeks later, my 2nd workout is finally up for view on youtube and now here on the wbff site!!
I want to thank my friend Kalya who is always recording Matt & I’s workouts! sometimes she goes a little crazy taking some weird pictures of me in between footage, or catches me on video singing into dumbbells, but thank goodness i edit them… and leave them out of the final cut! (more…)
So i was sitting in the car today with my husband, heading out for a lunch date, and i thought “I really do have a LOVE/HATE relationship with competing! Do not get me wrong, i LOVE fitness… It is my passion, and my life…. however i started complaining about all of the things that I HATE about competing….. so i’m going to share my TOP 10 LOVE/HATE list with you!
Lets’ start with TOP 10 WHY I LOVE COMPETING:
1. HOT LEGS! HOT BUNS! KILLER ABS –need i say more — my hubby loves this time of year!
2. The people i have met! Seriously some WICKED people out there in this industry
3. The BIG BRIGHT LIGHTS that hit you when you step onto that stage…..i dream of this daily!
4. The feeling of accomplishing a hard earned-well deserved goal….
5. Chicken and egg whites! (hahah..ok that might fall into HATE… but i do enjoy them!)
6. Bikini season has never felt so stress free!
7. The excitement/ anxiety/ neverousness that drives me to the gym EVERYDAY
8. The unparralled support from my loved ones, friends and family who ALWAYS tell me how much they respect and appreciate my dedication to fitness…. seriously… i love you guys!
9. THE MAGAZINE COVERAGE — seeing myself in print… SURREAL!
10. THE WIN! ….nothing beats the win!…NOTHING!
Now, the fun begins…. here i go:
TOP 10 REASONS I HATE COMPETING
1. I NEED A CARB! or two or three!!! :) Food neglecting is NOT cool! Nor is saying NO to partying w/friends over the summer…..*sniffle sniffle*
2. Falling out of bed instead of rolling out of bed…. falling into the car compared to gently sliding into the seat, neglecting to dry your hair b/c your triceps are too damn sore to hold the hair dryer……sound like fun? 3. Feeling SORE EVERYDAY and knowing that it’s only MORE SORENESS TO COME….. it doesn’t end does it matt?….. *sigh*
4. Good bye WINE… GOOD BYE TEQUILA… GOODBYE CHEESECAKE….. GOODBYE SUGAR….. GOOD BYE TIM BITS…. GOOD BYE CHOCOLATE….. GOOD BYE COOKIES… You get the hint!
5. Waking up at 4am to do cardio…. i dont care who you are….. this just ISN”T right… but HAS to be done….
6. The SWEAT , TEARS, and non stop COMPLAINING through vigorous training sessions… really I have cried through 2 workouts already…. thank you matt…i am not too sure how you put up with it…. but i’m pretty sure your lip is ALMOST bitten off!
7. My clients think i’m borderline CRAZY…. and truthfully… I am way passed the “boarderline” of crazy! lol
8. MULTIPLE DIFFERENT BRA SIZES… from normal to “why bother” in 16 wonderful wks!!
9. Food for work requires a FULL SIZE Cooler…..(yes… mine is even on wheels!!)
10. REALIZING THAT YOU ACTUALLY LOVE EVERY BIT OF WHAT YOU HATE ABOUT COMPETING!
Once again…do not get me wrong…. I LOVE competing…. ABSOLUTELY love it… otherwise i would not do it!! Every competitor out there knows that there is a great deal of sacrifice you have to make in your life to be at the highest level. I am very well aware of it every year i step on stage…..
I realize that every complaint, every tear, every missed party,every sore muscle, every 2hr effort in the gym the realization that you are the most MIA person in your friends BB or friends list…. is all apart of the game…..
HOWEVER AS SOON AS YOU HEAR YOUR NAME BEING CALLED AS THE WINNER ON STAGE…. EVERY THOUGHT IS DROPPED….. AND YOU THEN REALIZE…….IT’S ALL WORTH IT….
BEST OF LUCK TO EVERYONE ON STAGE THIS YEAR….
thank you to all of my friends and family, Cellucor and the WBFF for all of your continued support! i dont know how you do it… BUT I THANK YOU!
xo emily
httpv://www.youtube.com/watch?v=SlN69tDsMok
FINALLY!!
Hello again everyone… i have finally figured out how to post video blogs!! lol! thanks to the help of my dear friend and amazing web guy dennis cruz….. I am finally set up to start posting my weekly video blogs!
This week features my current leg workout! My husband and WBFF Pro BB matt stirling takes me through a less than FUN workout through legs! I have this love/hate relationship with things lately. I love my legs, genetically i am gifted with muscle and shape…..and work my *** off to keep them looking the way they do, however i HATE training them, hence the love/hate relatinship i was talking about!
This year my goal is to get my legs as tight, separated and streamlined as possible. The fine tuning begins my friends ….and i have literally turned to the help of my husband to pull out my full potential in them…. and asking him to be as honest as possible on all the work that needs to be done to get to the level that i invision them in for September!! For years i have thought that i can do everything on my own… however reality hit me, and made me realize you can only do so much on your own, and need to ask for the opinion and help of trusted others to work on the grey areas you may oversee yourself…
Enjoy my video blog…
If you listen close… you’ll probably even hear me complain… “i hate this exercise… in which i TRULY do… ” and the “shaky legs” at the end of the work out!
Thank you to my support team, my amazing hubby matt, the bigman Paul Dillett himself….and the whole crew of the WBFF for giving me the chance to expose and promo myself! Humbly and greatfully i thank you….
xo Xo xo
emily stirling
Over the last few months i have received emails and questions from fellow competitors and aspiring fitness athletes, all pertaining to the same question “should i hire a competition coach.” My answer every time to this question is YES!
Bodybuilding, figure, fitness model, bikini are no doubt “individual” sports. That being said, I can assure you that the prep that goes into these events require far more than “you” can do on your own. You need your own mini team! Yes… I said TEAM!! My husband and I have been very fortunate over the last 6 years of our competitive lives as we have each other to help aid in all the “work” that goes into 1 competition.
Whether you are a first time competitor and new to the game, or a seasoned pro it is no doubt a smart idea to hire a professional contest coach! Why, you ask? Let’s look at all the sports out there that have coaches to guide them: hockey, baseball, soccer, track and field, gymnastics … the list goes on! So why should it be any question as to hiring a coach for your next fitness event? Think of all the time and money invested into a stage event. Entry fee: 300, Suit min 500, hair and make up 200, tanning 100, supplements 1000…. endless money that goes into that 1 special day! A competitor can spend thousands of dollars gearing up for an event, I know i have… but the most important part of a competition clearly is how you look and present yourself on stage that day! (more…)
Helllooooo WBFF blog readers!
Let me take the time to formally introduce myself with my new name, Emily Stirling. Over the years i have been called Emily Ramsden, Emily Ramsden-Stirling, Emily Stirling or whatever Daryl decides to announce me on stage by!! In 2007 I entered my first figure event, WBFF World Championships where I took the short class, and overall figure title, …sweetness….my first win!! This win also awarded me with my WBFF Pro Status!!
2008 was an amazing year for me! Marrying WBFF competitor Matt Stirling on August 8th (yes 08.08.08) in the beautiful Montego Bay, Jamaica, was the first of many things to start my amazing year! September ’08 held the 2nd WBFF World Championships where i brought back a top notch package to the stage securing my win in the Short Class! Within 3 months after the ’08 Championships, I had the luxury of being featured in Inside Fitness, 2 months after that Status Fitness, and 1 month after that a backstage pic in Oxygen Spring Edition with short class competitor Josette Garramone (HI JOSETTE!!). CAN YOU SAY ROCKIN YEAR!! YEESSSSS!!! (more…)
