Trust the process....

Two shows down for the season and one more to go!! My first show this year was the NPC Atlantic States in Teaneck, NJ. My goal going into this show was to break into the TOP FIVE since I came in 6th place at the last two shows in the fall. The week prior to each show "PEAK WEEK" is full of up and downs emotionally and physically. First of all, I'm drinking two gallons of water a day which makes me go to the bathroom a thousand times in a day!! Caloric deficit is bigger this week which leads to some mood swings and being hangry. Sorry, to those who have to deal with me. Then there is the running around for nails, hair, tanning, and makeup. The fun stuff, the part I look forward to so much. I have the best make up artist who surprises me every time with her work.

I had decided early on to compete with my suit from last season. I had some fit issues this time around which may have hurt me a bit with my placing. Here is my look for Atlantic States:

I'm so proud of the improvements I made since the last competition with my conditioning and posing. I did not place well for this show, 6th in Novice A and 9th in Open A. When I did not get called for first callouts, I thought to myself "Should I keep doing this??". I was a little disappointed and wondered if all the sacrifice is worth it. Maybe this isn't for me and I should stop. All these thoughts flooded my head while I was still standing on stage on the sideline. Thanks to my support system and a couple days to regroup my thoughts I decided to try again at the NPC Garden State Championships only 3 weeks later. Rebooted my drive, new plan, and trusted my coach's plan which all led to accomplishing my goal!

Will cover that in the next post :)

Make up: Khadijah Sumter

Contest Prep Coach : Ryan Blakely

Posing Coach: Chula Fitness

Choose your focus....

I've been thinking a lot about mindset and how much mine has changed over the past couple of years. A couple years ago as I have mentioned in previous posts, I was in toxic cycle of defeat. This cycle consisted of excess alcohol consumption, excess TV consumption, toxic relationships, and no regard for my eating habits at all. This week I was listening to a Tony Robbins podcast I had previously listened to ( I do this from time to time to pick up things I missed the first time.) He talks about taking control of your focus or the world will create your focus for you. Really take the time to think about this statement. It really hit me hard. Now I understand, if I'd continued on the path I was on my mental and physical health would have deteriorated. I was going with the flow. I had to catch up and follow on ALL the popular TV shows not realizing how much time I was giving to consume media that added no value. Don't get me wrong, I still have a couple of shows I watch (Game of thrones :)) but I pick and choose more carefully what I'm spending my time on. Since reallocating my time to my health, I've changed my entire life. I enjoy my time in the gym and also exercising my mind by reading more than I had ever before. I've found I'm passionate about reading about nutrition and sharing the information. I'm hooked and read every morning and evening.

“If you don’t choose your focus, the world will do it for you.”

— Tony Robbins

Below are some notes I found valuable from listening to Tony's podcast on 3 steps to a break through:

1) Strategy

• Do the right thing at the right time.
• Having the guidance of someone who already has gone through what you want to accomplish is key.
• One strategy can change everything as long as you implement it.
• Simplify your strategy into smaller steps.

2) Story

• Change the story you are telling yourself (i.e. I'm big boned., I have low metabolism., All the good men/women are taken.)
• Change your story, change your life!

3) State

• A positive perspective will most likely lead to positive results. 
• Combining a positive state with a new story will set you up for success.
• Don't start at an overwhelmed, stressed or negative state.  

I recommend listening to the entire podcast in detail so it really sinks in.

How I applied the 3 steps to my personal transformation:

1) Strategy- Two and half years ago, I reached out to my friend Moses, who was offering personal training services. I had started working out with no direction without seeing much of a result. Once I had the workout plan and his guidance, I began to see drastic changes in my physique.

2) Story- I stopped telling myself I couldn't go to the gym on my own. I started to go on my own with the plan Moses had prepared for me. I focused on the exercises and myself. The self-consciousness and fear disappeared. Now I see myself as a fitness enthusiast and personal trainer. I've changed my story many times and will continue to do so as my journey continues.

3) State- It has taken some time to change my state but now I consciously take a step back when I feel I'm heading towards negative thoughts. Looking back now, I realized I was constantly in a negative state. From this negative state, came bad habits. Habits that were draining me of my physical and mental health. Today, my state is to be the light! I want to make positivity louder and spread good every into every room I step in.

Hope you've found some value in this post! Here's an update on my prep for June's competition:

16 vs 3 weeks out!

 Until next time!

Crystal ❤

Practice makes permanent....

Today was one of the hardest days for me so far during this prep. I'm now only 5 weeks out from my competition on June 3rd. The excitement is building up while my energy levels plummeted today. It's all part of the process and I think most competitors can attest to this feeling. But still I pushed through both workout sessions today. I must say the key is having a set routine to ensure you are prioritizing your time. Here's a peak at what my day looks like:

• 4:45 am Wake Up - Drink Water and supplements
• 5:00 am Fasted Cardio/Abs/Plyometrics
• 6:00 am Meal 1 (my favorite meal of the day) with Coffee and reading
• 6:30 am Get Ready for work
• 7:00 am School Drop off and drive to work
• 7:30 am Work ( I go in an hour early)
• 5:00 pm Lifting and Cardio (usually about 90 min)
• 6:30 pm Meal 5 (carbs!)
• 7:00-8:30 Cleaning up, packing food for the next day
• 8:30 Read/Study
• 9:00 Bedtime (Sleep is so important!!!!)

By the time I have my first interaction with someone at work, I feel like I've already done so much with my day. I have a ton of energy in the morning usually. Since I'm getting closer to my competition and currently in a calorie deficit energy levels are harder to maintain. My drive and love of the process pushes me onward. I really enjoy pushing myself physically and mentally during this process. It really is a test of your will power and discipline.

Early this week I heard the phrase "Practice makes permanent". It got me thinking about all the small habits I've now incorporated into my life. At the first, waking up to go to the gym at 5 am was tough. As time passes, I no longer even think about it. I just do it. Practicing the habits that lead you in the direction of your goals will makes those habits permanent. Just Do!

Here is this week's check in! 5 Weeks Out!!

Until next time....

Crystal ❤

THE BIG 30

It's been quite the eventful month since my last post! Traveling to Texas for another IFBB PRO competition, meet& greet with Michael Morelli and Steve Weatherford, celebrating my 30th birthday, and staying on track with my contest prep.

My first trip to Dallas, Texas was short and sweet. Beautiful weather along with two great "treat" meals including the best BBQ in Texas pictured below. Hard to leave Texas without trying the BBQ.

Last year I began experimenting with carb cycling on my own after doing some research and following @Morellifit instagram. Actually, following this account is what lead me to so much life changing information, podcasts, and books. It was great to meet two fitness enthusiasts I've been following for over a year. There was such great energy and positivity filling the room. Michael really took the time to sit down and every one's personal story. #TheSweetPotato Diet book is a great book for anyone looking to start their fitness journey. Great information that is easily understood and can be easily applied.

This is 30!

I've been told by many that 30s are the best years. I'm in such a great place emotionally, mentally, and physically that I can see why people have been telling me this. Excited for all the new adventures, goals, accomplishments, trips, relationships, and new experiences yet to come. I was surprise with the beautiful Ghana Muscle cake that we have yet to try, lol! We are saving it for post competition so we can truly enjoy it without interfering with our contest prep. Cake was made by the talented @lulyperezcakes. Now for the "treat" meal, Razza Pizza in downtown Jersey city. They serve the best pizza with unique toppings and pairings all made with local fresh ingredients. Amazing!! Can't wait to go back and try a different pie. Last but not least was a trip to SOJO Spa club in Edgewater. A new beautiful Spa with 4 floors of hot baths, saunas, hydrotherapy pools, lounge areas, and yummy Korean food. We had such a great time taking a much needed break to recover from the intense daily training at the gym. This experience made me realize I need to take more time to rest and recover more often. My coworkers said I was glowing when I went back to work on Monday. I'm embracing this next chapter in my 30s and ready to keep growing and giving back to others.

6 WEEKS OUT!

I'm 6 weeks out from my competition. Definitely starting to see the results from the meal and workout plan I've been following for the last 10 weeks. Carbs are very limited and will be cut down even more next week. Excited to get back on stage!

Until Next time....

Crystal ❤

Day 1!

Today I start my journey through my second contest prep with very different emotions from when I began last year. I fell in love with the energy and excitement of the bodybuilding shows as a spectator. There's an electricity in the air when you walk through a crowd of like minded individuals with the same passion. I was instantly hooked. One day last spring, I said to myself I can do this too! Being an introvert my whole life this was the most terrifying decision I've ever made. But that's what made it all worth it. Here are some of the major things I learned through the process:

1. Time Management
2. Discipline
3. It's ok to be afraid as long as you push through the fear!
4. Mental and physical strength
5. Patience
6. It's not all about the destination. Enjoy the journey!

My goal last year was to face my fear of stepping on stage in front of an audience. Funny thing is once I stepped on stage, I instantly loved it. I couldn't wait to do it again. Now that I have a feel for the process and what it feels like to be on stage, I have a new goal. This time around placing in the top 3 is what I'm shooting for. I want to bring an even better and more developed physique with 10 times the confidence.

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After a couple months of bulking a bit, this is where I stand today(picture on the right) at 16 weeks out. So excited to see this prep's results.

Left: Post show 105 lbsRight: 16 weeks out 2/13/17 118 lbs

Check back in 2 weeks for an update! Take Care!

Crystal ❤

a brief introduction.....

Hello! Welcome to Ghana Muscle's Her page where you'll join my journey in pursuing a fit and fulfilling life. My fitness journey began two years ago with a New Year's Resolution to lose a few pounds. I found myself feeling a little heavier than I was used to, binge watching all of my favorite TV shows, drinking a little too much, and  feeling trapped in toxic relationships. I got comfortable with the way my life was going even though I didn't feel very good physically and emotionally.

I remember going to Planet Fitness for the first time with my two friends walking in clueless. But, it was the beginning of a path that has led me to a place I could never have imagined. The gym can be such an intimidating place especially for an introvert like myself. For some guidance, I turned to social media looking for workout and healthy eating ideas. I found some of the screenshots I saved at that time. 

Although the information I was looking at that time may not have been the most reliable, it got me started on this journey. Above you can see my Christmas picture with my son where I didn't realize how inflamed I was.

On January 15, 2015, I took my first progress picture. I wasn't really sure what to do next but I was open to learning and trying anything and everything to feel better about myself.

I can't believe how far I've come from the picture above. I am more confident today than ever, I was even covering my face in this picture ! Follow my journey as I juggle family life, working full time, and prepping for my first NPC competition.

Crystal ❤