Erica Cobb worked hard and achieved some amazing results. You may have heard her mention Inner Strength Fitness or her trainer, Chris Williamson, on the BJ, Howie and Erica show on Denver's Alice 105.9.
Congratulations Erica!!!
Monday, October 4, 2010
Erica Cobb's amazing transformation
Erica Cobb worked hard and achieved some amazing results. You may have heard her mention Inner Strength Fitness or her trainer, Chris Williamson, on the BJ, Howie and Erica show on Denver's Alice 105.9.
Congratulations Erica!!!
Saturday, October 2, 2010
Competition Timelines
ISF Bunny Competition Timeline
12-Weeks Out
• Decide on what NPC show to compete
• Register for NPC Card – www.npcnewsonline.com
• Register for specific NPC Show – Colorado Shows: www.jefftaylor.com
• Begin Tanning 5-7 min every 2-3 days * consult with your trainer as you may not need to start this yet.
• Official team tanning Salon : Darque Tan
8-Weeks Out
• Increase Tan times to 10-15 min
• Schedule Appts for suits fittings; Color, designs etc. www.christinemarshdesigns.com / 303- 584-0832
• Purchase Competition Shoes:
1. You can go to Christine Marsh ($50-$75)
2. Ebay (Go to Christines to see which shoes you like and can walk in) (as low as $10?)
3. electriqueboutique.com ($25-??)
• Purchase Jewelry; Claires; No necklaces. Bracelets, earring and rings
• Schedule Time off Work preferably Thursday & Friday Prior to event
• Book Hotel and Airline reservations if needed
4-Weeks Out
• Schedule Appts For:
• Hair; 1 Week prior to show
PLEASE SEND ME/ ADD any recommended vendors
• Nails; 3-4 Days prior to show
1. Preferably, French Manicure Nails and Toes: French
• TAN: Get in touch with Christine at Elite Tan- she will send you an additional “Skin Prep” sheet for the days leading up to your comp tan.
1. airbrushyourtan@yahoo.com\/ 719-659-0857
• Waxing/Hair Removal; 3-4 Days prior, Bikini Line, Lip, Brow etc.
• Teeth:
1. Crest White strips OR
2. Team Sponsor White Teeth Boutique: 720-383-0567
• Make Up
1. Camala Rodriguez
2. ?? Please send me any other Make- Up People
2-Weeks out
• Get with Chris on diet changes
• Increase tan times to maximum allowed
• Confirm Time off Work
• Confirm Babysitter for children and/or animals
• Confirm All appt Times
Week of show
• Show to all Appts Made; Hair, Nails, Waxing etc.
• Complete 3 depletion workouts (Sun-Mon-Tues) prior to show
• Last Tanning session is Wed AM
DAY OF:
o Bring competition suit
o NPC card
o D.L.
o Credit Card / Cash or Check book for any incidentals
o Baggy black track suit so your color doesn’t rub off—
What goes in my backstage bag?:
1. Jewelry
2. Flip-Flops
3. Robe/ big towel
4. Yoga mat to sit on – you may be on the floor a lot.
5. Competition Heels (bring back up pair if you can)
6. Camera
7. Cell Phone
8. Cell Charger
9. I-pod
10. Makeup
11. Lip Gloss
12. Lashes
13. Eye lash glue
14. Scissors (to cut bikini strings)
15. Bikini Bite or 3M spray
16. Celebration Dress
12-Weeks Out
• Decide on what NPC show to compete
• Register for NPC Card – www.npcnewsonline.com
• Register for specific NPC Show – Colorado Shows: www.jefftaylor.com
• Begin Tanning 5-7 min every 2-3 days * consult with your trainer as you may not need to start this yet.
• Official team tanning Salon : Darque Tan
8-Weeks Out
• Increase Tan times to 10-15 min
• Schedule Appts for suits fittings; Color, designs etc. www.christinemarshdesigns.com / 303- 584-0832
• Purchase Competition Shoes:
1. You can go to Christine Marsh ($50-$75)
2. Ebay (Go to Christines to see which shoes you like and can walk in) (as low as $10?)
3. electriqueboutique.com ($25-??)
• Purchase Jewelry; Claires; No necklaces. Bracelets, earring and rings
• Schedule Time off Work preferably Thursday & Friday Prior to event
• Book Hotel and Airline reservations if needed
4-Weeks Out
• Schedule Appts For:
• Hair; 1 Week prior to show
PLEASE SEND ME/ ADD any recommended vendors
• Nails; 3-4 Days prior to show
1. Preferably, French Manicure Nails and Toes: French
• TAN: Get in touch with Christine at Elite Tan- she will send you an additional “Skin Prep” sheet for the days leading up to your comp tan.
1. airbrushyourtan@yahoo.com\/ 719-659-0857
• Waxing/Hair Removal; 3-4 Days prior, Bikini Line, Lip, Brow etc.
• Teeth:
1. Crest White strips OR
2. Team Sponsor White Teeth Boutique: 720-383-0567
• Make Up
1. Camala Rodriguez
2. ?? Please send me any other Make- Up People
2-Weeks out
• Get with Chris on diet changes
• Increase tan times to maximum allowed
• Confirm Time off Work
• Confirm Babysitter for children and/or animals
• Confirm All appt Times
Week of show
• Show to all Appts Made; Hair, Nails, Waxing etc.
• Complete 3 depletion workouts (Sun-Mon-Tues) prior to show
• Last Tanning session is Wed AM
DAY OF:
o Bring competition suit
o NPC card
o D.L.
o Credit Card / Cash or Check book for any incidentals
o Baggy black track suit so your color doesn’t rub off—
What goes in my backstage bag?:
1. Jewelry
2. Flip-Flops
3. Robe/ big towel
4. Yoga mat to sit on – you may be on the floor a lot.
5. Competition Heels (bring back up pair if you can)
6. Camera
7. Cell Phone
8. Cell Charger
9. I-pod
10. Makeup
11. Lip Gloss
12. Lashes
13. Eye lash glue
14. Scissors (to cut bikini strings)
15. Bikini Bite or 3M spray
16. Celebration Dress
Sunday, September 26, 2010
Talapia Tuna
This is the only way I will eat talapia now. It is a little high in sodium, but it tastes good & acts as a preservative (up to two weeks)
Preheat oven to 350, put pack of talapia on cookie sheet
Squeeze some lemon juice over (optional) & sprinkle with dill weed & garlic powder
Bake for about 20 min or tips slightly brown.
Let cool then put in a large bowl
Add
~5T of waldens ranch dressing
~3T dill relish
~2T pickle juice
i add ~2T diced pepper rings
Mix together flaking fish with fork
Measure out into individual containers & refrigerate
Preheat oven to 350, put pack of talapia on cookie sheet
Squeeze some lemon juice over (optional) & sprinkle with dill weed & garlic powder
Bake for about 20 min or tips slightly brown.
Let cool then put in a large bowl
Add
~5T of waldens ranch dressing
~3T dill relish
~2T pickle juice
i add ~2T diced pepper rings
Mix together flaking fish with fork
Measure out into individual containers & refrigerate
Wednesday, September 22, 2010
Pre-Contest Oatmeal and Egg White Breakfast Cake
Makes 4 days (Can DOUBLE and Freeze too)
2 C. Regular (NOT quick cooking) oats
2/3 C / Splenda (in the big bag) or 8-12 packets
1 tblsp cinnamon
1 TBLSP Molly mc Butter OR pinch of salt
16 egg whites + 4 Whole eggs, lightly beaten
1 tblsp Vanilla Extract OR banana extract
1-2 Tblsp Flax Seed Meal, if desired)
1 tsp Baking Powder (this is what makes it cakey- for a denser cake OMIT this)
APPLE CINN Option:
Add 1 packet of SF FF Apple Cider mix
How to make it
--------------------------------------------------------------------------------
Preheat oven to 350. Spray an 8" glass baking dish with Pam. In large bowl, combine oats, splenda, cinnamon, flax, baking powder and Molly Mc Butter/salt. And Apple Cider mix (if using) Mix well.
In medium bowl, combine eggs/ egg whites and vanilla/ other extract. Mix well.
Add wet ingredients to dry ingredients and mix well. Pour into baking dish.
Bake 30-45 minutes or until center is set and firm to touch. Cool slightly
Pre-Contest Off-Season IFBB Figure IFBB Bikini Bodybuilding NPC
2 C. Regular (NOT quick cooking) oats
2/3 C / Splenda (in the big bag) or 8-12 packets
1 tblsp cinnamon
1 TBLSP Molly mc Butter OR pinch of salt
16 egg whites + 4 Whole eggs, lightly beaten
1 tblsp Vanilla Extract OR banana extract
1-2 Tblsp Flax Seed Meal, if desired)
1 tsp Baking Powder (this is what makes it cakey- for a denser cake OMIT this)
APPLE CINN Option:
Add 1 packet of SF FF Apple Cider mix
How to make it
--------------------------------------------------------------------------------
Preheat oven to 350. Spray an 8" glass baking dish with Pam. In large bowl, combine oats, splenda, cinnamon, flax, baking powder and Molly Mc Butter/salt. And Apple Cider mix (if using) Mix well.
In medium bowl, combine eggs/ egg whites and vanilla/ other extract. Mix well.
Add wet ingredients to dry ingredients and mix well. Pour into baking dish.
Bake 30-45 minutes or until center is set and firm to touch. Cool slightly
September News/ Upcoming Event Reminders (OCT/Nov)
Team ISF!
Just a quick note on the events happening at ISF for the month of September and SAVE THE DATE notices for October and November!
You will be able to locate this information on the goisf.com website since not everyone is on Facebook.
Friday Sept 24, 2010: WORLDS LARGEST OFFICE PARTY:
5PM-8 (or ???- the event goes till 11pm)
WHO: ISF BUNNIES/ ISF BEEFCAKES (I will send a SEPERATE email for RSVP!!!)
WHERE: Hyatt DTC
ATTIRE:
Bunnies: SEXY Secretaries (pencil skirts/ mini skirts/ pearls/ glasses J )
Beefcakes: Suits + ties (NO SHIRTS—get sexy with us!)
>>>>>>>>>>PLEASE RSVP BY TUESDAY 9/21/2010<<<<<<<<<<<<
IF YOU ARE ORDERING FOR YOUR OFFICE AND WOULD LIKE 20% OFF FOR YOUR FRIENDS AND FAMILY YOU MUST ORDER WITH CHRIS- HE WILL PURCHASE ON YOUR BEHALF @ 20% OFF
The following: GA - $29 / VIP - $49 / Executive - $69 / Cabana - $500
(WE WILL NEED TO ORDER BY WEDNESDAY 9/22/2010)
CHRISW@INNERSTRENGTHFITNESS.COM
_____________________________________________________________________________________
Saturday Sept 25, 2010: Volunteer CAR WASH: DEFY Denver partnered with Alice 105.9 radio and fellow ISF Bunny Erica Cobb!
11AM-4PM (ANY amount of time is appreciated!) OR spread the word! $15 includes a hand car wash and sliders, fries and soda from Hamburger Mary's
WHO: ISF BUNNIES/ ISF BEEFCAKES/ Alice 105.9 and Hamburger Marys
WHERE: Hamburger Marys 700 E 17th Ave Denver, CO 80203-1405 (303) 832-1333
ATTIRE:
Shorts/ Tank Tops/ Shirtless/ T- shirts
WHY WE CARE: "Denver's first step in making a positive change in our community. Help us defy the HIV infection rate by putting condoms back in our gay bars and keep them there."
____________________________________________________________________________________
Saturday Sept 25, 2010: 2010 Colorado OPEN: Brazilian Jiu Jitsu: 8AM-5PM
ISF BEEFCAKES: TBD- Chris Williamson AND ???
WHERE: Ritchie Center 2240 Buchtel Boulevard Denver, CO 80210
____________________________________________________________________________________
SAVE THE DATE!
OCTOBER/NOVEMBER EVENTS:
10/9/2010
CHRIS’/ MISSY AND KATIE B-DAY BBNO! (Bunnies & Beefcakes Night Out)-
10/16/2010
Christina Hefner @ Nationals in Atlanta! Good Luck Beautiful!
10/23/2010 (ISF B/B contestants TBD)
The 2010 N.P.C HARD NUTRITION NATURAL COLORADO OPEN NATURAL BODYBUILDING, FITNESS, FIGURE & BIKINI CHAMPIONSHIPS
10/30/2010 (the whole crew and then some) NEKKID Halloween
THEME: The Justice League- Please go as your favorite super hero or do your own thing! Just want us all to be together!
11/6/2010 (EXACT DATE/TIME TBD)
BEEFCAKES AND BUNNIES!
ISF 2011 CALENDAR PHOTO SHOOT! GET LEAN PEOPLE
11/12/2010
CHRIS WILLIAMSONS PRO DEBUT IN THE OCTOGON!
11/13/2010
THE NPC 2010 METRX ROCKY MOUNTAIN BODYBUILDING, FITNESS, FIGURE & BIKINI CHAMPIONSHIPS
"The ROCKY"
THIS IS GONG TO BE THE LAST BIG EVENT OF THE YEAR FOR THE TEAM! PLEASE SHOW YOUR SUPPORT FOR…
ISF BEEFCAKE:
Jake Purdy
ISF BIKINI BUNNIES:
Ashley Balais
Brittany Lovato
Stephanie Soderquist
Angel Beck
Tara Santosuosso
Delilah DeMers
Ashi Kitchlew
Teagan Farmer
ISF FIGURE BUNNIES:
Lana Hofman
Nicole Oman
Kasey McDaniel
Just a quick note on the events happening at ISF for the month of September and SAVE THE DATE notices for October and November!
You will be able to locate this information on the goisf.com website since not everyone is on Facebook.
Friday Sept 24, 2010: WORLDS LARGEST OFFICE PARTY:
5PM-8 (or ???- the event goes till 11pm)
WHO: ISF BUNNIES/ ISF BEEFCAKES (I will send a SEPERATE email for RSVP!!!)
WHERE: Hyatt DTC
ATTIRE:
Bunnies: SEXY Secretaries (pencil skirts/ mini skirts/ pearls/ glasses J )
Beefcakes: Suits + ties (NO SHIRTS—get sexy with us!)
>>>>>>>>>>PLEASE RSVP BY TUESDAY 9/21/2010<<<<<<<<<<<<
IF YOU ARE ORDERING FOR YOUR OFFICE AND WOULD LIKE 20% OFF FOR YOUR FRIENDS AND FAMILY YOU MUST ORDER WITH CHRIS- HE WILL PURCHASE ON YOUR BEHALF @ 20% OFF
The following: GA - $29 / VIP - $49 / Executive - $69 / Cabana - $500
(WE WILL NEED TO ORDER BY WEDNESDAY 9/22/2010)
CHRISW@INNERSTRENGTHFITNESS.COM
_____________________________________________________________________________________
Saturday Sept 25, 2010: Volunteer CAR WASH: DEFY Denver partnered with Alice 105.9 radio and fellow ISF Bunny Erica Cobb!
11AM-4PM (ANY amount of time is appreciated!) OR spread the word! $15 includes a hand car wash and sliders, fries and soda from Hamburger Mary's
WHO: ISF BUNNIES/ ISF BEEFCAKES/ Alice 105.9 and Hamburger Marys
WHERE: Hamburger Marys 700 E 17th Ave Denver, CO 80203-1405 (303) 832-1333
ATTIRE:
Shorts/ Tank Tops/ Shirtless/ T- shirts
WHY WE CARE: "Denver's first step in making a positive change in our community. Help us defy the HIV infection rate by putting condoms back in our gay bars and keep them there."
____________________________________________________________________________________
Saturday Sept 25, 2010: 2010 Colorado OPEN: Brazilian Jiu Jitsu: 8AM-5PM
ISF BEEFCAKES: TBD- Chris Williamson AND ???
WHERE: Ritchie Center 2240 Buchtel Boulevard Denver, CO 80210
____________________________________________________________________________________
SAVE THE DATE!
OCTOBER/NOVEMBER EVENTS:
10/9/2010
CHRIS’/ MISSY AND KATIE B-DAY BBNO! (Bunnies & Beefcakes Night Out)-
10/16/2010
Christina Hefner @ Nationals in Atlanta! Good Luck Beautiful!
10/23/2010 (ISF B/B contestants TBD)
The 2010 N.P.C HARD NUTRITION NATURAL COLORADO OPEN NATURAL BODYBUILDING, FITNESS, FIGURE & BIKINI CHAMPIONSHIPS
10/30/2010 (the whole crew and then some) NEKKID Halloween
THEME: The Justice League- Please go as your favorite super hero or do your own thing! Just want us all to be together!
11/6/2010 (EXACT DATE/TIME TBD)
BEEFCAKES AND BUNNIES!
ISF 2011 CALENDAR PHOTO SHOOT! GET LEAN PEOPLE
11/12/2010
CHRIS WILLIAMSONS PRO DEBUT IN THE OCTOGON!
11/13/2010
THE NPC 2010 METRX ROCKY MOUNTAIN BODYBUILDING, FITNESS, FIGURE & BIKINI CHAMPIONSHIPS
"The ROCKY"
THIS IS GONG TO BE THE LAST BIG EVENT OF THE YEAR FOR THE TEAM! PLEASE SHOW YOUR SUPPORT FOR…
ISF BEEFCAKE:
Jake Purdy
ISF BIKINI BUNNIES:
Ashley Balais
Brittany Lovato
Stephanie Soderquist
Angel Beck
Tara Santosuosso
Delilah DeMers
Ashi Kitchlew
Teagan Farmer
ISF FIGURE BUNNIES:
Lana Hofman
Nicole Oman
Kasey McDaniel
Subscribe to:
Posts (Atom)