Nicki Crapotta's Blog

Selflessly Selfish

2012-01-13T16:55:00.000-08:00

Over the last 7 years I have been through many life changes, personal struggles and traumas. The one thing that has remained constant has been my training and within the last 3 years, competing in figure. Because I was so depressed for so long, beating my body up in the gym and taking my physique to such a level has been the one thing I have been able to direct the negativity in my life towards.

I often find myself getting infuriated when my dedication is questioned or when something affects my training. I feel embarrassed admitting this because I sound like one of those self absorbed, narcissistic competitors I detest so much. The reality is that I am an unselfish person in a selfish sport, and I do feel guilty for my training getting in the way of relationships with friends, my family and partner. I often feel like it is all I have to get me through my hardest of emotional times. But the problem is, I find myself lashing out at times and it is not fair to others. I remind myself constantly that I CHOOSE to put my body through this and use this sort of self-induced abuse to heal my current internal abuse. Sounds sick doesn't it? (laughing)

I cannot expect others to understand that it is more than just wanting to look a certain way, more than wanting to compete in an aesthetically driven competition but rather, it is my medium of therapy. Perhaps part of all this is a dependency I have created. There is more to it than that, but I accept it is an element.

The point is, I need to keep in perspective that most people will not understand the deep layers to my training to compete in a physique sport and even if they did, they most likely WOULD NOT CARE! I need to remind myself that the close people in my life love me and just want to see me succeed and be happy ... however that can be attained. Nobody is questioning why I am competing, so why feel it necessary to explain how training for figure is a redirection of my current internal conflicts? If that is the reason, I could always get real therapy. It is easy to fall into the "nobody understands, nobody cares" cry baby mentality and I refuse to let myself sit in it. I do what I want to do and people don't question it, just support it... at least, those that matter.

Time to get it together and stay focused!

Balancing Cardio and Powerlifting

2011-12-19T15:42:00.000-08:00

Most powerlifters keep their cardio training low. There is intense lower body training involved in the deadlift and squat, and too much cardio can cause a decrease in overall energy required for such intense training throughout the week overall. It can be challenging to not cross the fine line of what becomes a hindering amount of cardio to your lifts.

Unfortunately, I was "blessed" with the endomorph body type; or as I like to call it, the fat genes. Okay okay, so I have some mesomorph (muscular body type) mixed in there too. What all this means is I can build muscle fairly easy, can gain fat very easily and it is very difficult to lose fat. That being said, in order to simply maintain low body fat levels I need to do a considerable amount of cardio. In order to lose fat I need to do even more. This has been my challenge with wanting to make strength gains in powerlifting while keeping my body fat down.

I do not do any less than 60 minutes of cardio 5-6 days per week in my figure off-season. When trying to lean down, I have to bump it up to 90 minutes per day during most of my prep, and 2 hours the last 4-6 weeks. Low intensity cardio (135-145 bpm) works the best for ME.

My dilemma has been finding the cardio modality with the least amount of joint stress and least amount of strain on my lower body overall -- something that gets my heart rate up but doesn't fatigue my legs and glutes. I always enjoyed the stairclimber, but after some time I was feeling like 60+ minutes a day of stairclimbing was a lot on my legs and joints considering all of the heavy squatting and deadlifting I do. When I started my lean down 6 weeks ago, I felt the intuition to switch to all high incline walking on the treadmill at a slow pace. The elliptical was another option but my toes always go numb after about 20 minutes...though it is still an option. The switch was just what I needed. I do not feel as achy in my knees, and walking at 15.0 incline and 2.0 mph, I get a passive stretch which I feel has helped me with recuperation altogether.

So far so good ...

Figure and Powerlifting?

2011-12-16T12:40:00.000-08:00

In the fall of 2010 I was introduced to Powerlifting through a friend of my then-boyfriend. I was encouraged to check out Hoss's Gym -- a garage gym at the home of Elite Powerlifter Scott Cartwright. While I was very weak in the world of Powerlifting, I quickly grew a passion for the sport. I would do my best to join the crew for Tuesday bench, Thursday deadlift and Sunday squat sessions.

While I was enjoying making strength gains and learning about proper powerlifting form, I had already mentally committed myself to competing at the 2011 Contra Costa Bodybuilding/Figure/Bikini show. Once January rolled around, I knew I needed to focus on my very specific training for the show.

I placed 3rd at the Contra Costa, my best placing in a show to date. I had planned to do my very first powerlifting meet a month later because a few of the other lifters were doing that meet. A week after the Contra Costa, I was offered to be sponsored to compete at the California State Bodybuilding/Figure/Bikini show in southern California 1 week before the powerlifting meet. I felt I couldn't pass up the opportunity. So here I go to the USPA meet at Diablo Barbell in Concord, California a week after my show -- lean and dinky, barely recovered from the depletion and dehydration, but none the less enthusiastic. I got a total in the 500's, which wasn't too bad for a new raw lifter, having only trained consistently for a month and in the physical state I was in after competing in figure. After this meet, I was encouraged by an NPC judge (National Physique Committee) to compete in the new category of Women's Physique at the USA National show in Las Vegas seven weeks after my powerlifting meet. Being approached by a judge gave me hope at doing well at this show. I combined my powerlifting training and women's physique training leading up to this. Unfortunately, a lot of events occurred in my personal life that affected my training and I did not do well as I had hoped to. After the let down at the USA's in women's physique, I decided to take a mental and physical break from the aesthetic focus of that sport. My focus in the meantime was to prepare for my second powerlifting meet in November while keeping myself as fit and possible. I totaled 717 at my second meet, with about a 150 pound increase just 5 months after my first meet and with a total of 6 months powerlifting alone.

What I came to realize and accept was that my body is built more for powerlifting, while figure was always the greatest challenge because I do not have the optimal frame or genetics for the sport of bodybuilding or it's divisions. Right after the USA's I went through a slight depression which is normal. I strongly considered totally abandoning any effort to compete in any sort of physique-driven sport and just trying to be the most fit and strongest Nicki I could be. As I began to get closer to my powerlifting meet, I started to think about just wanting to lean down a bit after the meet because I feel more confident when I am leaner. Additionally, it is always good self-advertising as a trainer when you look as fit as possible, and I do still have a desire to grow as a fitness model. Literally the day after the meet I began my new diet and training to lean myself (the new training still factored in powerlifting training). In addition to losing some weight for aesthetic reasons, I really wanted to be in the lower weight class because I was near the bottom of mine at the last meet.

A few weeks into my new plan, thoughts of competing in a bodybuilding show started reaching my consciousness. About 4 weeks into my program (and a noted drop in fat) I got word of a new NPC show coming to Sacramento for 2012 at the end of March 16 weeks away. It seemed like fate as I was, theoretically, already ahead of prep for that show by 4 weeks. So I thought to myself, "Maybe I could do that show before my meets in April and July..." That is when I realized that there is still a part of me not willing to give up on that sport.

Powerlifting is what I love, what brings me happiness before, during and after training. It is something I am good at and the improvements are endless. However, bodybuilding is the biggest challenge I have ever and still encounter in my life because I was not built for it. I wanted to punch myself for being so naive to think I could just give up on it ... especially since I have made improvements with my physique and placing with every show.

So maybe I just need to have more patience than the average competitor...?

For the time being, I made the decision to just follow out my original 12 week to lean down and shape out my frame more symmetrically. By this time, which will also be 8 weeks from the show, I would make my final decision about the NPC Governor's Cup. After examining the competitors for women's physique, I knew I would need to just stick to the figure division if I ended up competing again.

I was always part of the minority of figure/bodybuilding competitors who always loved lifting heavy weight and getting stronger; finding strength gains much more gratifying than aesthetic improvements. Don't get me wrong, feeling confident in your skin and morphing your body through diet and training has always been fascinating to me, and overcoming your own genetic limitations to achieve an aesthetic goal is an amazing feeling. However, getting stronger and lifting heavy weight is what I live for! I accept that I cannot simply do one of the sports right now ... as I have unfinished business with figure ;-)

With all of the accessory work I do throughout the week and cardio to keep my bodyfat down, I know I will not optimize in Powerlifting to my full potential. However, my goal in life is to find ultimate balance in every context. If I were the strongest raw lifter but didn't feel confident with how I looked, I would not be completely happy and I know it...whether I ever compete in figure again or not. Simply put, it is just my way of life. Equally, if I were to have the most chiseled and symmetrical body but couldn't powerlift, I would never enjoy my training and not be complete.

So now I am about to embark on something taboo ... competing in two rival sports, Bodybuilding and Powerlifting.

I am now 8 weeks into my program, and 12 weeks from the NPC Governor's Cup.

Stay tuned!

Motivation

2009-11-19T04:08:00.001-08:00

I was reading an article on Figureathlete.com called "More Muscle, Less Fat: Our Best Tips" compiled by Chris Shubert. This article compiles the responses of several female fitness professionals and competitors in their best tips for fat loss and muscle building.

There was one entry that caught my attention, and seemed to be very motivating as well as informative.

Below are the responses from Krista Schaus, Strength Coach, Drug-Free Bodybuilder and Powerlifter:

Best Tip for Fat Loss

Patience. You must be patient and allow the fat loss process time, as often our most stubborn areas are the last to go. Often we bail out or give up on a method or protocol if we don't see immediate results. Remember that what you see visually on the outside is a reflection of what's going on inside physiologically, so give the process time to work from the inside out.

Also, there's often a "tipping point" when you'll look dramatically different from a fat loss perspective. So from 20 to 16% body fat you may look very similar aesthetically, but BOOM, as soon as you drop down to 15%, you all of a sudden look a lot leaner.

Lastly, be open to experimenting: You won't find a book called "(Your Name Here)'s Best Strategies for Fat Loss." It's very individual. If you're afraid to experiment you'll not learn your best methods.

Best Tip for Building Muscle

Persistance. You must consistently and continually work hard and progressively on all fronts: training, eating, resting, visualizing. Persistence does pay off regarding building strength and muscle. Those who invest in the Iron Game over a long period of time reap the benefits. Those who enjoy the actual work of training and aren't always focused on the outcomes also get better and more impressive results over time.

You must love lifting and know and apply basic muscle building principles in order to grow. Persistently punish your muscles with stimulus: feed them for growth and fuel; give them rest, and never allow negative thoughts and energy to impeded the process!

A Great Beauty Buy!

2009-11-19T04:07:00.001-08:00

Having the right tools to work with in your makeup box really make the difference in your application and therefore, appearance. It is critical that I use only the best on the models and other clients I work on but also, on myself for photo shoots and competitions.

One of the primary lines of cosmetics I use is called

N i x' i e

Cosmetics

www.nixiecosmetics.com

Having a professional affiliation with Nix'ie, I am able to offer a 10% discount to my clients/friends on all purchases. Simply go online to their website and upon purchase, make sure to enter my

Artist Promotional ID : 836

By all means, take advantage of this discount if you are looking to stock up on pro quality makeup !

Sesame Ginger Ground Beef/Turkey

2009-11-19T04:06:00.000-08:00

This recipe is quick and easy to prepare, and can be applied to Ground Beef or Ground Turkey.

Ingredients

1-1.5 lbs. lean ground beef or turkey (4% fat or less)

1 Tbsp soy sauce

2 tsp sesame oil

1 tsp garlic powder

1 tsp onion powder

1/4 tsp ground ginger

Directions

1.Mix all ingredients together and let sit for at least 10-15 minutes to absorb flavors.

2. Heat a non-stick pan on medium-high with cooking spray.

3. Cook meat or turkey while continuously separating with a wooden spoon to create a small, grainy texture (i.e. as you normally would to make ground meat).

4. Should be ready in about 5 minutes...ENJOY!

*Can be eating over brown rice, veggies, or salad :o)

Oat Bran Muffins Recipe

2009-11-19T04:04:00.001-08:00

Oat Bran Muffins (makes 12 muffins)

Ingredients:

2 cups Oat Bran
2 cups Splenda granular
1/2 tsp salt
1 tsp cinnamon
2 tsp baking powder
1 cup Soy Slender soy milk or any 70-80 Cal soy milk
2 Tbsp I Can't Believe It's Not Butter Light or 1 Tbsp canola oil
1/4 c egg whites or 2 egg whites
1/4 c sugar free syrup
1/2 tsp vanilla

*Preheat oven to 425 degrees
*Mix all dry ingredients in one bowl and all wet ingredients in a separate bowl
*Combine wet mixture to dry mixture until well blended--do not over stir
*Place batter in a 12 muffin sheet pan and bake for 10-15 minutes or until lightly brown, depending on oven and preference
*Remove from oven and let cool

Nutrition Facts (per muffin):

Calories 73

Total Fat 2.0 g
Saturated Fat 0.4 g
Trans Fat 0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.6 g

Cholesterol 0 g

Sodium 140 mg

Total Carbohydrate 10 g
Dietary Fiber 3 g

Protein 4 g

25% Fat - 55% Carbs - 22% Protein

CARDIO! Tips That Make a Difference

2009-11-19T04:03:00.000-08:00

Ah yes...Cardio...to some degree and context, we all love to hate it!

Performing cardiovascular exercise can be fun and is mentally and physically rewarding in many ways.

However, most people find it a challenge to perform it regularly. Let's be honest...the main reason is because it can be boring, not as mentally stimulating as, say, lifting weights and to some, feel like a complete waste of time. This leads to a lack of motivation and total abandonment of one of the keys to achieving and maintaining a lean body. In addition, when you are dieting to lose weight or to prepare for a competition, it can be very difficult to pull that extra energy to get that cardio session going.

Sure, not everyone needs to perform cardiovascular exercise to stay lean. Some people are born with the "lean gene" and everyone's body composition (proportion of fat to muscle) is different, which reflects their metabolism as well. It is important to remember that every body is different, and no two people will require the same amount and type of cardio to sculpt their body the way they desire.

Nonetheless, no matter how much you can "get away with" little or no cardio exercise to have that lean, rock solid physique, everyone should do it not just for their appearance, but for their heart and overall health.

Below are four basic tips that can really make a difference in your efforts to sticking to that cardio! These are concepts that I live by, and have helped me get through many grueling hours of training.

1. TIMING

Try to separate your cardio sessions from your lifting sessions. If you cannot, always make

sure you perform your cardio AFTER LIFTING. Cardio before lifting can hinder your

strength and therefore, negatively affect your strength training.

*Remember...the first 15-20 minutes of cardio is the hardest because your body is working to generate ample oxygen flow. Once you get past those 15-20, expect a surge of energy and from there, smooth sailing!

2. DIVERSIFY

Always seek to change up your cardio program as much as possible to keep your body

from getting too acclimated -- this can lead to plateauing, just like with a lifting program.

You can do this by changing your cardio modality (treadmill, elliptical, stair climber, bike,

cross country running, sprint training, swimming...), the intensity, duration or the program setting (if on a machine).

3. MUSIC

Having tunes that naturally motivate you and get your blood pumping can really do

wonders for exercise, especially cardio. Some people cannot afford to constantly update

their music, but it can be a great tool and investment in your performance...especially if

it is a challenge for you to get motivated.

*A good trick that I do is that I try to match my pace with the songs I am listening to. This

can help burn extra calories as some songs will have a faster pace than others, which means

you will be performing a sort of interval-style training. In addition, time will seem to go

by faster because of the mental work required to match your body's pace with the beat of

the song.

4. JUST DO IT!

When it comes down to it, you have to quit analyzing the fact that you absolutely HATE

cardio and accept that it just has to get done. There is a quote I came up with years ago in

regards to doing cardio that goes a little something like this...

"If you did it when you first thought about doing it, you'd be done by now."

Don't think about it, just get up, do it and get it over with! You'll feel much better after,

and in the grand scheme of things, it is only a tiny percentage of your entire day.

I hope these tips help you as much as they help me! :o)

NickiC