Expect nothing, prepare for everything.

I can't believe that two weeks ago I not only competed in the largest NPC show in the northwest, but I also won my figure class! So incredibly stoked and happy and I have been seriously so busy the last two weeks getting back to normal (whatever that is because I don't think I know a normal) that I have dropped the ball on sharing my awesome experience with you! The Emerald Cup has been going on for the last 31 years and I am glad to have been a part of it two years ago as a competitor placing 4th and then last year I was behind the scenes working with NWCC Tanning and then again this year as a competitor. Brad and Elaine Craig, Craig Productions put on an amazing weekend for the competitors and the fans!
After competing and placing 2nd in my class at the Tanji Johnson/Vancouver Classic I made the decision to continue my training and prep for an additional 5 weeks and be on the quest for the cup! My training went awesome, even spending an whirlwind 72 hours in Hawaii for my brother-in-law's wedding, I was on track the whole way. I went into the weekend thinking I would place top 5. I expected nothing and did not expect to win my class. What a ride it was! I was able to enjoy my success with a good friend who came and experienced the Emerald Cup for the first time and is hooked. I worked with NWCC Tanning on Saturday for bodybuilding, physique and bikini and then wrapped it all up with my second shoot for HD Physiques. 
The thing with this sport is that you can't expect anything. Day in and day out the training gets tougher, the diet becomes longer and your goals become bigger. Train for everything and the success will come. It takes time and there are many days where I am not the most positive about my progress, or I need to take a step back and listen to my body in order to move forward toward my goals. But then I am able to turn to my coach or the girls whose friendship in this ever so lonely sport I appreciate more than they know, my husband who is seriously the best and most patient, because as any spouse or significant other of a competitor can say, it's hard to be on the other end and it requires patience and my friends and family to help me gain the perspective I need to continue  With out the people in my life I couldn't get where I want to be and I sure as hell wouldn't be where I am.
Texting with my trainer the other morning I was surprised to read his blog and find that he had another tattoo. If you know me, I love tattoos and in due time the half sleeve I have been planning will happen, but that is beside the point. He got the word overcome on him. I love it. Not only because of the meaning behind, but it made me look at what I have overcome to get where I am. Not just in my figure competitor life, but in my WHOLE LIFE. I've overcome my own demons, just like many of us have to overcome our own to move forward. Sometimes it requires another person to show us the way, and that's ok. Use your resources and those who love you. I know I would not be where I am had it not been for one person who showed me the writing on the wall and showed me that he CARED. Through that I overcame and I am stronger than ever.
What's the point you ask? Well the point is that we have to train (mentally and physically) for everything. Expecting things to happen is about as useful as expecting the weather person to be correct 100% of the time, in Oregon...haha! You have to put in the work, the sweat, tears, and it will hurt. Success hurts and the path toward it isn't any easier.
I'm putting in the work. I'm putting in another 7.5 weeks and I'm going back to Team Universe in New Jersey with a better physique and the best mental attitude I've ever had. I have the tools and I'm prepared to do whatever it takes. I will continue to overcome my demons and challenges and I will succeed.

Travelling, celebrations and contest prep

"Although she be but little she is fierce." -Shakespeare

If one were to ask someone if a 72 hour trip to Kona, Hawaii would be doable during contest prep, one would probably ask two questions: Why are you going to Kona, Hawaii for only 72 hours? and What? During contest prep???
Yes I am THAT person who only went to Kona for 72 hours, 3 weeks before I compete at the Emerald Cup, May 3rd in Bellevue, Washington. It wasn't a pleasure vacation to Hawaii if that is what you're asking. I went to attend my brother-in-law's wedding. It was a whirlwind of a trip, that's for sure, but it was worth it and I even was able to stay right on track.
Travelling is always an adventure, but when you add in the food prep and the contest focus, it become quite the event leading up to actually travelling itself. I spent the better part of Tuesday night cooking, weighing, and packaging enough chicken, yams, tilapia and flank steak to last me 4 days of travel and then two days after I return (I returned to work the day after arriving home, but also work a second job on Monday as well so cooking Monday night was not an option and I would need food on Tuesday too). Keep in mind, I don't eat little. I actually believe I eat quite a bit, so at 5oz of flank, 4oz of tilapia and 8oz of chicken a day times 6 days, add in the 11 egg whites a day and countless veggies I would get while in Hawaii...you do the math, that's a lot of food. But, when you have your goals set and a path to get there, you do what you have to do to get where you want to be.
After cooking and weighing, right into the freezer my food goes, because of TSA regulations, ice packs are not allowed. So, my food becomes its own ice pack, frozen. :) It works, and has become the best way for me to travel with food.
I knew that I would have access to a full kitchen, but I didn't want to spend what little time I had in Hawaii cooking, so the extra prep time was worth it.
I arrived on Thursday mid day, to head straight for wedding festivities. On to a lunch for the wedding party, families and close friends, I honestly didn't even mind eating my own tilapia and yams, while everyone dined on tastey grub from Kona Brewing Company. It is more about the event and the people you see at a wedding, especially a destination wedding like this one. Next stop, find a gym.
Thankfully I had already done my homework, and used a friend from college as a local resource since he lives on the Big Island where I was at. Straight down to The Club in Kona, Hawaii I got a pass for the days I was there, and it was not a problem getting my workouts in.
The days I was in Hawaii, I ate my food, enjoying myself and the people in attendance. I got a few ocean swimming hours and pool hours, even having a turtle swim past me in the ocean (SOOOO COOL!!!). Most importantly, I watched my brother-in-law marry the love of his life, and I had a great time.
I came home feeling like I was teased by the islands, but I know I was glad I went.
The point of all this is, when you have your mind set on a goal, it is so easy and doable to stay on track, even while in paradise. Had I been there for a week or more, that would have been torture I think! Hawaii is well, HAWAII!!! But I did it, I am still on track and doing better than ever! I know I could not have done it with out the support of my family and friends, that's for sure, because passing up plate lunch in Hawaii is not fun. :)
Today I sit 13 days out from the Emerald Cup. Having not competed at the Emerald cup since 2011, last year only competing at the National level at Jr. Nationals and Team Universe, this will be a great return to the Emerald Cup stage, in hopes of the coveted overall tiara :) Who doesn't want to win??? I know one thing, I am bringing my best yet. I feel great! It has been a great prep so far and I am enjoying the ride. 13 days! I got this.
Keep training my friends,

Marissa Hein
Sponsored Athlete
Top Secret Nutrition
www.topsecretnutrition.com
NPC National Level Figure Competitor

Recap Vancouver/Tanji Johnson Classic

It's been awhile, but it's still been very busy. Back on march 30 I competed at the Vancouver Tanji Johnson Classic in Vanvouver, Washington. My goals going into that show, other than winning cause everyone wants to win right, were to bring a better package and to requalify for nationals. Both of my main goals were accomplished when I placed 2nd in Figure Class D, only losing to the first place spot by one point. I felt amazing. Going into this show had o be the most simple and relaxed I've ever felt. I was fortunate to not have to work the week of the competition since it was my spring break from work, so I was able to really focus all of my energy on being 100% prepared. It really came through when I stepped on stage and felt relaxed and very comfortable. I am very pleased with the outcome of the show, of course I wanted to win, but I accomplished my goals and was given great feedback on what i needed to do next. With that in mind I have decided to compete in the Emerald cup on May 3rd. My goals for this show are to come in more conditioned and continue to streamline my legs and keep my body balanced.
I can't thank my trainers, Jason Phillips and Catherine Holland enough. Their support and guidance are  never ending. My sponsor, Top Secret Nutrition, who has provided me top quality supplements to use on my way and of course the countless friends and family members who have supported me along my journey. It's not done yet, but it's been a great ride so far. Stay tuned for another post this week. ;)
Keep training!
Marissa

I love my workouts

I have to say, I seriously am in love with my workouts these days. I have been using a lot of crossfit style workouts to fine tune my physique and I am loving the outcome. After attending Jr. Nationals and Team Universe last summer, I was presented with a choice of either A: lose some size and stay in figure, or B: transfer into physique. I am not opposed to physique, but I wanted to see what I could do with my body and stick with figure this competition season. I put on a lot of muscle in the winter/spring of 2011-2012 and I loved how strong I was and I really enjoyed watching (obviously through pictures) how my back was changing and loved the muscle I was seeing. However, my legs and lower half have always been my struggle or "trouble" zone. I played soccer and softball from the age of 10. Seven of those years I spent in the squat position as a catcher before moving to the outfield. I definitely was strong in my legs and glutes, but I needed some refining and leaning to do. This is something that my trainers and I have worked on and I must say crossfit is doing my body good. I have not given up on conventional or traditional gym workouts, but for what I am trying to accomplish, this is the path I am taking. Bonus, it's working :) I am consistently challenged in the gym, my workouts are different every day, and I am definitely not bored at all. Boredom is why many people quit working toward their goals, and no I'm not spending hours (not even A hour) doing cardio. I like cardio (especially with TSN Cardio Igniter), but hours on a machine...NO THANK YOU. I did spend a few years running marathons, and yes that required hours of running, but it was OUTSIDE. Very different in my opinion. Many of my workouts have different sprint distances from 400s to 1200s depending on the day and the pull ups!!! I think pullups are my new favorite exercise ( I do still love lunges too).
When I started doing crossfit workouts and incorporating them into my weekly exercise, I was floored and how many pull ups I was expected to do, unassisted. I could do a couple, but sets of many??? That seemed unattainable. I would do as many as I could, with some rest obviously and then I had to revert to assisted ones. Over the course of the last 5 months I have gone from being able to do a couple of unassisted pull ups in one set to being able to do 12-15 in a set with a few sets too. I am stoked. I always considered myself strong, I could lift heavy and of course I was strong, but doing multiple pull ups in a gym among TONS of guys....EMPOWERING. :) It's also been fun empowering my students with my new skill too. My students know I love to workout. So it's pretty normal when I pick them up from P.E for them to ask me to do a pull up or climb the rope (and yes I can reach the ceiling). It's really great when my students, boys and girls come and tell me they want to learn to do pull ups too. Yesterday while on recess duty, two girls came and showed me their accomplishment of doing one pull up. This was one proud teacher. :)
Like I promised, I said I would post my favorite workout from last week, but I have decided to share my workout from today. It was awesome and by the time I was done, I was literally soaked in sweat and ready to lay on the floor.
25 days from my first competition of the year, I feel like this was a kick butt workout right when it's the home stretch. PERFECT.

Deadlifts 4 sets of 10-12 *I did two warm-up sets followed by the 4 sets of 155lbs

every min on the min for 10 min: 5 Barbell deadstop rows (row, set it down, row, set it down...you get it) 100lbs each set

THEN this is when it got GOOOOOOOD
5 rounds of the following
400m run (I did this between a 6:05min/mi pace and 6:40min/mi pace)
5 pull ups (all unassisted of course)
10 burpee box jumps (do a burpee then jump up on a box)
15 toes to bar (my new nemesis, they are harder than they sound)
20 kb swings with a 35lb kb
rest 2 min between each round

I happened to muster up the energy (I was pumped and ready anyway) to do one final pull up for the camera.

So as I always say...
Stay motivated and keep training my friends. Happy training!

Marissa :)

27 days, it's going to be fast

It's amazing to me how incredibly fast time goes by. When you look at the date on the calendar, you see how many weeks out the competition is, the first thing  that always goes through my mind is: "It may seem like forever, but it will be here fast." That statement is ALWAYS true. As of right now, I have 27 days until I step back on stage at the Vacouver Natural/Tanji Johnson Classic. I competed at this show 2 years ago and I look forward to coming back to this competition with a better overall package, and my best yet. I've talked a lot in the past about my persuits for my pro card, and that is still the ultimate goal, but I always strive to bring my best yet with each competition and I am on my way to sticking to that.
It's been a rough couple of weeks. I got super sick with bronchitis the beginning of February and I honestly was at a point where I was afraid it was going to really mess with my prep. I did everything I could to at least stick to my diet 100%, not even skipping meals, and that is hard not to do when you get sick like I was. I wasn't hungry, but I knew that I needed to keep my body going. If I wasn't going to be able to workout, I was going to keep things on point. I did, and it's paying off. I am really starting to see the difference in my glutes, and legs even in comparasion to Team Universe last July and that was my best yet. I'm really excited about this season. I am on my way to hitting some great competitions this year and I am in my best mental position too. I am happy. I can honestly say that this prep is challenging, but more challenging in the gym than mentally. Yes I have to be mentally tough. Anyone going through competition prep has to be. But, I feel really great about how this prep is going, and how I feel about it. I like the food I'm eating, I am loving my workouts and it helps that  I am living the lifestyle I've always wanted to live.
At this point in my prep, I will begin to step back a little. Take some stress out of my life and put in more relaxing and rest. I am a busy person, and if you know me, I am always on the go. It isn't uncommon for me to not be home one or two weekends a month. But, it's the time I step back and put my goals completely first. I won't be neglecting responsibilities, but I also won't be taking on a lot of extra for the next 4 weeks. I need to allow my body the recovery time it needs, and although I have taken some off my plate in comparasion to last year's prep, but I need to remove more. The last few weeks of prep can be exhausting, mentally and physically, so this is what I need to do in order to take care of me.
Keeping my eye on the prize, I am staying motivated. This past weekend I watched the coverage of The Arnold in Columbus, Ohio. I would love to go and be a part of that amazing weekend. Competing or just attending would be amazing. I am inspired and motivated by the competitiors in all categories, knowing how hard so many of them have worked to be on that stage. Congratulations to all of the competitors this past weekend, especially a certain Zory Garasimchuk (Tolstopiatov). She won the Figure C class, and looked amazing. She is one awesome girl, who busts her butt and is seriously such a great person. So proud of her.

Stay motivated and keep training.

Stop being embarrassed

Well here I am, 48 days until my first competition of the season and I am embracing all there is in this prep. I have had the most productive "off season" and the most controlled (by me), and it is starting to show in my progress toward the stage. I am feeling very good about where I am at this point, and I will begin to post some progress pics as soon as I get my new suit this week! By the way, I am over the top excited about it!!!!!! I decided to go back to the blue family and am so pleased with how it has turned out. Caroline at www.ccfitwear.com does an amazing job on her work, my teal suit from two years ago was made by her and I just loved it. I still have my awesome pink one, and if you know anyone who is interested I have it for sale and or rent this year! Pictures of the new suit have been posted on my facebook page, but I'll post progress pics this coming week with me wearing it!

Lately I have seen many people posting pics on "Throwback Thursday", some of their first competition, some of where they started and others just an older pic to show what they have accomplished in said period of time. I don't know why I have always wanted to hide my first progress pictures, or even my pictures from my first competition, and it wasn't until this past summer that I actually LOOKED at my first pictures that I sent to my trainers in 2009 when I first started working with them shortly after my first competition. I have always been embarrassed to show anyone my competition photos from 2009, and the only reason I can say why is that I didn't get where I wanted to be. I hadn't got there yet and I was embarrassed. I don't know why. I guess we all suffer from dysmorphia at some point and maybe this was my moment. I was not terribly overweight, in fact I was fairly happy with my body and comfortable at that time. I was an athlete who played college softball and then after college found a love for running and even ran my best marathon time of 3:31 to qualify for the Boston Marathon in 2008 at the age of 26. I was in fact, PROUD of who I was. So, why do we often hide our before pictures instead of embracing where we have come from and how far we have come???? STOP BEING EMBARRASSED OF THE WORK YOU HAVE ACCOMPLISHED!!!!!!! It reminds me a girl I met while going to college. I had no idea, and would have NEVER guess that this girl had been overweight. She told me early in our friendship (we were coworkers at the time) that she had been fat and such and I didn't believe her. She looked good! But then she pulled out the picture of herself from her wallet. I was amazed. I would have never guessed it was her. I asked her why she had that, and she replied with, "I will never be that girl again and I don't ever want to forget it." I should have listened to her.

This past Christmas my trainers sent me the pictures below, side by side, no editing of me in 2009 and then the day of my Jr. Nationals competition in June of 2012. I was floored. I knew that I accomplished a lot, but I had no idea. I had shut out that part of me, and didn't allow myself to see my old pictures. I had begun to forget where I had come from. I know where I want to go, but I strongly believe that we have to stop being embarrassed of our past and recognize what we have learned from it. So here you have it. Me in 2009 and 2012. It has been quite the journey, and I am not stopping now. My journey continues and I hope yours does too.

 Keep training my friends!
Marissa Hein
Sponsored Athlete
Top Secret Nutrition
www.topsecretnutrition.com

Keep things working

Almost every day I am asked when I will be competing next and I can honestly tell you all, in 9 weeks (well 8 weeks, 6 days to be exact). I don't know why exactly I decided to wait so long this year to "post" when I would be competing again, other than it just seemed like the right thing to do for me at the time. I am currently training to compete at the Vancouver Natural/Tanji Johnson Classic on March 30th in Vancouver, WA. I currently need to requalify for nationals this year, as my qualification only was good for 2011 and 2012. I feel good. It's been an interesting prep so far, as I've never had to prep during the holidays and I can say I've never been so happy for the holidays to end. For the most part it was fine, but I started to find myself almost avoiding social and food situations and I was starting to get irritated. Not with the social aspect, but it was seriously tempting every time I was doing anything to have so much sugary goodness tempting me so often. This reminds me of a recent conversation I had with a good friend who also competes, to which I was asked "Does your family give you crap for dieting during the holidays?" Well now I can honestly say no. But when I first started competing, it was all I heard. It was as if I was creating a problem bringing my own food and not eating what was there. It was discouraging and I often would find myself giving in when I knew that I shouldn't and overall didn't want to. My family and friends are great about it. I don't make a big deal about it, I just eat when I should and what I should and we are all okay. I wish it were this easy when I first started this journey.
Lately I have been getting used to a new diet and this prep has taken a different approach. My diet right now is great. I have a lot of variety and that is helpful, but I am currently eating my pre-workout meal 2 hours before I actually workout to spark the process. It was hard to get used to at first, but I have found that I love it especially with the high intensity workouts I've been doing I don't get any side aches or cramps during my workouts, A HUGE PLUS. My current diet looks a little like this
Meal 1: egg whites, whole eggs and asparagus
Meal 2: flank steak, spinach/romaine salad, 2 cups green veggies (usually green beans, green peppers, cucumbers and or kale)
Meal 3: chicken, apple, 1 cup green veggies (broccoli or green beans)
Meal 4: tilapia, yams
Meal 5: chicken, yams
Meal 6: egg whites, whole egg, asparagus

I LOVE MY DIET. I love the variety and although I feel hunger, I'm not starving and I have tons of energy. I am currently drinking between 1.5 and 2 gallons of water each day, which when you are a teacher is pretty interesting planning restroom breaks. Thank goodness for great coworkers who will watch my class so I can go to the bathroom quick. :)
With my diet I have been incorporating some great supplements from Top Secret Nutrition. Pre cardio in the morning I use Cardio Igniter and L-Carnitine Plus Raspberry Ketones . I absolutely love the new blue raspberry flavor they launched not too long ago and the great energy and focus I get from the Cardio Igniter is like no other supplement I've used. I like the l-carnitine to get that extra boost for my metabolism and kick start to my day! With my first meal I take my Active Xtreme multi-vitamin and Hair, Skin and Nails. I have been using both of these consistently for the past three months and I have noticed my hair is shinier, my nails are growing faster and I don't get any stomach aches from the vitamins like I have with other brands. A huge bonus. Later in the day I have been also using the InterDerm supplement to help with any negative impact stress, lack of sleep or environment have on my skin and the InterDerm is supporting clear, great looking skin that is important every day!  Pre workout in the afternoon I have fallen in love with the N.O. 370 stacked with Astravar 2.0 and I get loads of energy and pump for my intense workouts.
My workouts right now are still very crossfit. High intensity, high reps, fast paced and super challenging. I love the challenge and I am loving the results I am getting. Things are coming together right now. Lots of pullups and bodyweight exercises that are NOT to be taken lightly, they are harder than they sound. :)
Getting a new suit for this season, going with a fabulous blue one by Caroline at www.CCFitWear.com and I am so excited about it!


I am looking to sell or rent my pink one from last year, only worn twice if you or anyone you know are interested This suit is georgous, in great condition and made by Tamee Marie!!! Message me via facebook if you or anyone you know wants details.

Here is to the next 9 weeks of awesomeness! If you have something you're working toward, join me in the next 9 weeks and we can support each other and keep each other going strong! Until next time, which should be more often now, keep focused, stay strong and keep training.

Marissa Hein
Sponsored Athlete
Top Secret Nutrition
www.topsecretnutrition.com