Monthly Archives: November 2009

The Yorton Cup

It’s already been 10 days since the Yorton Cup. Oh how time flies! I took a bit of a “vacation” from regimen last week and back to the regular routines yesterday. I hope I can do this recap justice with the lapse in time!

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THANK YOU’S

Friday, November 13th was an incredible day. I owe the biggest thanks to my girl Eryn Strickland who played a major role in the final 48 hours before I walked on stage. I was on the phone with Eryn about last-minute diet advice, water manipulation, music selections, hair removal… you name it! Nick was down in Miami speaking at a conference Wednesday through Friday morning, so Eryn stepped up to the plate and took care of me the night before the show as well of the entire show day.

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Are you familiar with the term corner man? He who assists a fighter during the length of a bout. The cornerman remains outside the combat area during the fight, but in proximity, and can assist the fighter through instruction. Eryn is my CORNERWOMAN! She’s a phenomenal competitor in this sport who competes in the NPC — Eryn gets it…the mixed emotions, excitement, nerves, crucial prep…she kept me grounded, laughing and fully equipped with whatever I needed the whole day. THANKS ERYN!!

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Also a huge thanks to my MOM and DAD. My mom helped out with groceries and cooking for many months and my dad contributed endless grilling! Both supported me in every which way from mixed emotions, strict regimens, excitement about weekly physique changes– my mom however, really got into the sport and developed a huge appreciation this time around.  

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Nick is always a huge component as well. It was a tight squeeze to get him to the show. He was speaking at an ECA conference in Miami as I mentioned and coincidentally wrapped up with his last lecture at 11am on Friday morning. Just in the nick of time to catch a 12:30pm flight, arrive in Baltimore at 4:40pm, hitch a ride with my mom and arrive to the venue by 5:30pm when the competitors meeting took place. My energy lit up tremendously when I walked out to see he and my mom standing in the ticket line… now my much-needed fan club was complete! Nick also helped to get me pumped up back stage before the first group comparison. We focused mainly on my shoulders and avoided areas where we didn’t want the blood flow to reduce the visual separation of the muscles (ie: legs). Although I tell him frequently, THANK YOU NICK for all of your love, support, encouragement and coaching throughout this process!

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Thank you also to John and Blythe who sat in the audience and called out coaching cues while I was up on stage! Very helpful checkpoints! Lastly, thanks to the friends who came out to support and all my clients and co-workers who flooded my phone with good lucks and curious updates!

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THE GLAMOUR PREP

Sylvia Tremblay comes through again! She is such a remarkable woman in this sport. Not only does she compete in FITNESS, she also has a fabulous business designing suits for female physique competitors. She is based out of Canada and has made two phenomenal suits for me this year. If anyone reading this blog is in need of a suit, I HIGHLY recommend you check out her website here. I can’t say enough about the precision and quality she puts into her suits. The fit like a glove, the fabric is top-notch and her jewel design is so classy! Sylvia also competes internationally having placed 6th in the World Championships in Italy this past year, earning her IFBB Pro Card and will be competing as a pro in the Arnold this year!

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Those who did my make up and spray tan were awesome as well. I don’t usually wear a lot of make up, so these services were priceless to me! John and Roxana Krelka with On Stage Image were really professional, fun to work with and did a great job on the tan. Tanya with Studio 10 Cosmetics also did an awesome job with stage makeup.

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THE SHOW RESULTS

I competed in two classes, Novice Short and Open Short. I wound up taking 2nd place in the Novice Short class and 5th place in the Open Short class. I was pleased with that. I felt that I came in with a competitive physique and there were some who came in a little more sharp depending on what the judges were looking for. This left me feeling really rewarded to place among some of these top-notch girls yet hungry to get after it and dial in a bit more for the next show! It has been really fun developing relationships with some of the competitors at the Yorton. Congrats to every girl who worked so hard!

Novice Short Class, 2nd Place

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My feedback has been rather consistent from the judges. I have been told “To come second in such a competitive division says a lot about your preparation. I felt that your strongest attribute was your back, you had great definition and good symmetry throughout your whole body.  I also felt that your suit choice was right on target.  Overall, I would suggest that you come into your next show a little leaner throughout the whole body.” I was pleased with this as well. Knowing that the structure is there, I just need to come in a little leaner next time which can be done with diet and training. I’m really looking forward to building upon what’s already a good foundation.

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WHAT’S NEXT??

Ah, the confusion a figure competitor can feel when her structure is all of a sudden over. What to eat? How to train? What to do with all that free time that was once spent cooking!! Well, my goal (after my hiatus last week) is to keep doing what I’ve been doing! I like the lifestyle I live. I’m going to enjoy the holidays but maintain the same clean diet the majority of the time. My training will be a bit different. That I will continue to post about my off-season training. One thing I will leak to you all now, is we will begin reintroducing more athletic style performance training. Still training heavy, for strength and for shaping…but also making sure that I can re-cultivate and maintain my athletic movement…speed, agility, quickness, balance, power…Mmmmm, I love that stuff!

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As for the next show… I plan to do one in the spring. Which one? I will have to take a look at the list and decide based on competitive shows, location, time of year, etc. 2010 is going to be an exciting year for competing!! Thank you all for following along and I encourage you to continue!

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Happy Holidays and warmest regards,

Alli McKee

Yorton Cup 2009

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It’s SHOWTIME!

It is the eve of the Yorton Cup!

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All of the strength training, conditioning, morning cardio…the planning… the countless gallons of water, cooking, cooking and cooking….protein shakes, vitamins, BCAA’s…evening and morning weigh in’s, circumference measurements, body fat pinches…a broken pinky, the flu… a trip to Mexico and Hawaii…ordering the suit, posing practice, T-Walks…. The many sacrifices…giving up favorite foods, social events, celebrations…. Making time to do things despite feeling tired, hungry, frustrated… It’s allllll worth it now. It’s all worth it because the day has arrived and the goal accomplished!

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A show recap to follow soon!!

Top 5 Things I Bring to Every Training Session

I feel as thought I have kicked the flu and still have 5 days ’til showtime! I am back hitting the gym today for one of the last three strength sessions before the show. Tuesday will be my last strength training day!

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I wanted to share with you the Top Five Things I Bring to Every Training Session. These things take up little space in my gym bag and anyone who knows me, knows I never go anywhere without these five!

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1. My IPOD:  I joke that I am a music junkie. Both Nick and I love finding new music, digging up old tunes and creating new mixes that pump us up for training. Ask me about my favorites for training and I could go on and on. That may vary on the day and include anything from hard rock (Rage Against the Machine– Killing in the Name or Sleep Now in the Fire, The Used – Mosh ‘n Church, Rise Against, Sense Field – Burn) to Hip Hop (Atmosphere– Dreamer, Roy Jones Jr– Can’t be Touched, Aesop Rock – None Shall Pass) or even Electronic (Moby, Chemical Brothers, Tiesto) ..oh the list could go on and on…anything with a high energy to sum it all up. Ultimately, my music helps keep me motivated and most importantly aids in the “fun” of the session.

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2. My FRESH KARAT HEADBAND: by now you have seen and or clicked on the Fresh Karat link at the bottom right corner of this page. You have also probably seen me wear them in all of my training you tube videos. I looove to add a little flare to my workout attire when I can 🙂 not to mention they are fantastic for keeping the hair out of my face. Fresh Karat is one of the many things that I work on. The company is owned by my dearest friend Suzannah Hauter in San Diego, CA. Attention Females— they rock for training and or the perfect everyday accessory. Coaches and Trainers— you’re female clients will love the gift (plus they’re very affordable), Guys–don’t forget about your girlfriend, wife, sister, training partner, etc. Anyone can contact me for personal orders. We also provide wholesale accounts if you would like to get them into your gym! You can also go to the website and receive FREE SHIPPING on all orders when you enter the promo code FITNESS at checkout. It’s my gift to you for following this blog!

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3. My JUMP ROPE: I often take my jump rope everywhere. I even take it when I travel because it’s easy to pack and I’m prepared in case I want to get a little bit of activity and can’t find a gym! I use my jump rope to help warm up and quite often for conditioning/intervals. I LOVE the jump rope I have, in my opinion, it’s the Cadillac of jump ropes :). I got my AERO SPEED jump rope at a fitness conference in Las Vegas from Mr. Buddy Lee himself! You can check out his website here.

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4. My POST WORKOUT SHAKE: Sometimes vanilla, sometimes chocolate, always with 10 ounces of water and two scoops of Biotest Superfood. Even though we have about a 40 minute window to replenish with a protein shake, I usually drink mine within 10 minutes after training.

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5. My HEART & EFFORT: I love to train. I think if you read this blog, you do too. To me, every hour I train is a gift. It is my time, my money, my body and my goals. No one owns that but me. That is why, when I show up to train, I give one thing, EVERYTHING. Now don’t get me wrong, not everyday can be as good as the next, but I always give what I have relative to what I can. It’s supposed to be fun. It’s supposed challenge us. I make sure that’s it’s worth it and that I feel good afterwards. What makes me feel good is knowing that I have pushed every rep I can and given every bit of energy stored to complete my workout. When I feel spent at the end of my training and I feel as though I have accomplished what I set out to do, I feel good.

It doesn’t always go “According to Plan”

I like having a plan. It makes me feel more at ease. I like mentally preparing for what I must accomplish. Life doesn’t always play out according to our plans, not on the small stuff or even the grand scheme at times. That is something I’m learning to get better on and of course have had to face it for my show.

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This past week was supposed to be my last week of hard training. Everyday was planned. Each cardio, each strength session, each metabolic and conditioning piece, my competition specific training day, my posing, my diet refinements, even down to the last massage I was going to treat myself too 🙂 .

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I started Sunday off with a cough again. Monday I felt a little achy in the gym, I thought it was due to a few tough training sessions. Tuesday I woke up with the full-blown flu. This was NOT part of the plan. Nor did it seem like good timing when so little was left to make the most of my competition prep! My mental state was so strong, my physique coming in well, not to mention, I thought I couldn’t be any healthier! How could I get the flu!?!?

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Perhaps I was pushing the limits? My mind and my heart however are so focused on this show, I think they would have hushed my body’s pleas to a whisper if trying to talk to me too! My body out smarted them though! It figured out, “if Alli won’t listen to me, I will shut her down by picking up a virus!” What a mean thing to do! Sounds evil doesn’t it? Let me tell you, it felt anything but pleasant!

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My body won. I suppose, all’s fair in love and war  🙂 . I went to the doc, in tears, afraid I might not be able to follow through with the show. He assured me I would be OK by Friday if all goes “according to plan” (wink wink). So, I picked up the antibiotics (not quite sure how they would make my body respond at this point of tapering) and figured nothing was worth my health. I slept, slept and slept some more. Fortunately, I’m feeling better now and hoping to be back on my feet in another day or so. The best thing I could do was rest. Fortunately, I was already drinking a gallon of water a day for fluids and I made darn sure I kept eating my foods and staying on the diet despite the lack of appeal most foods had.  

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Now it is time to play smart. Be comfortable with last-minute changes, confident that I am where I need to be and will still make any last-minute gains because I am still consistently focused and have a great team of coaches and support. Perhaps this path is a blessing in disguise. I’m learning to trust my body, my instincts and take pieces of advice from those who have more experience in all of this. All are part of this journey as well.

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I’m really looking forward to recovering from this flu which was holding me hostage to my bed and getting back on my feet! I will keep you posted as the last week of competition prep (aka love and war) continues!

The Final Countdown…

November 1st already! …12 more days…I hope everyone had a great weekend full of Halloween festivities and Sunday football. I stayed away from the Halloween madness this year because candy and alcohol are not a friend of the physique competitor! Instead, I started my day off with my regularly scheduled Saturday training. Rather than “Vanity Day” however (See previous post), we have shifted gears to a conditioning based training.  Saturday’s are often spent at Ground Control and no better place to train for what you will see in the video below.

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(Note: The instructors and athletes who train at Ground Control are AWESOME and very skilled. I do not however train MMA and my technique does not reflect their fine coaching skills. Do not critique my technique 🙂 This is merely for conditioning, fat loss, killer core/upper body and hip work. The name of the game when it comes to my “technique” for this is “Do Not Get Injured.”

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Nick and I will spend about an hour training on Saturdays. During this hour, he calls out various combinations for a minute each. We usually combine 3 minutes of work with 1 minute of rest. We integrate jump rope and various calisthenics throughout as well.