Goals on Goals

After careful consideration and with encouragement from my very favorite guy (aka #beefcake, but better know as Jeff, my husband) I have decided to compete in the Clarity Skin Championships again in June.  This year the show just happens to be on June 4th, my 40th birthday! I will already be show ready at the end of April (since I've entered the Utah FitCon Model search), so I'll be ready to go and have a little time to tweak things if need be. So there you have it!  Plans for the first half of 2016!  2016 is going to be GREAT! 

With my goals lined up I decided it was time for a good set of progress pictures, so here we go!  I'm sitting at about 143lbs and 13% body fat.   

Now Accepting New Clients!

SKILL PT TRAINING PROGRAMS

SKILL PT provides 3 programs that will fit your fitness goal and budget!

Membership programs

• Custom resistance training program
• Custom cardiovascular training program
• Custom nutrition program
• BI weekly consultation and program design

8 week private training program

• Custom resistance training program

• Custom cardiovascular training  program
• Custom nutrition program
• One week personal training  for each  individual muscle group
• Weekly consultation, personal training and program design

Online training

• Custom resistance training program
• Custom cardiovascular training program
• Custom nutrition program
• BI weekly Phone and email consultation and program design

All programs include the following

Customized resistance-training program

A resistance training program is crucial to a well rounded fitness program and your overall health.

The term resistance training is used to cover all types of strength or weight training. The best approach to program design is often difficult to identify because there are numerous training systems.  SKILL PT will design a custom resistance training program for each individual’s body type and specific goals.

Customized Cardiovascular program

The numerous benefits of cardio respiratory fitness are related to a variety of adaptive physiologic responses to aerobic exercise. Physiologic responses to training-such as an increase in body-fat utilization, a decrease in peripheral vascular resistance, and an increase in maximal oxygen consumption-help decrease the risk factors like obesity, hypertension, insulin resistance, and elevated triglycerides and LDL cholesterol. SKILL PT will customize and educate clients on the proper cardiovascular program.

Customized nutritional program

Why are we so tempted to eat foods that we know we should avoid? What triggers our eating habits? Why do we like high-fat, high-calorie foods?  Many factors influence our eating patterns, including hunger, habits, economics, marketing, availability, convenience, and nutritional value. To be successful you need to be educated. SKILL PT educates clients about the nutrients that the body needs and, specifically, what foods supply them with adequate amounts for optimal health and fitness.

Body composition testing and consulting

An individual’s weight on a scale consists of two dimensions: 1. body fat (adipose tissue); and 2. Fat-free weight (muscle, bones, blood, organs, etc.) the most important value of fitness testing is to establish a baseline against which improvements can be measured over time. SKILL PT provides weekly tests and consultation via phone, or in person to insure you stay on track with your fitness goals.

For pricing and a free consultation  contact:

Renee Yeoman

Cell:  801-201-2165

Email:  reneeyeoman@gmail.com

Joining the Skill PT Team

I am thrilled to announce that I have joined the Skill PT personal training team!  Skill PT is run by coach Jerry Shannon, who trained me for my first figure competition.  I am thrilled to be able to help others achieve their goals as well!  If you are just stumbling on my blog I'd like to tell you my goals.  If you are an avid reader, I hope you'll enjoy reliving good times with me!

I've done a lot of things to stay active throughout my life, running, snowboarding, yoga, and weight lifting to name a few. After several years of being sedentary in 2011, I decided it was time to get in shape again after the birth of my two daughters (2005, 2008). I began running and found a passion for long distance trail running. Then in 2014, inspired by my husband, I decided it was time to tackle a new challenge and compete in a figure competition. I stepped on stage as a figure competitor on June 6, 2015, exactly one year to the day after running my first mountain 50 mile race! As a personal trainer I hope to help others find passion in enjoying a healthy, fit life!

My six month transformation working with Jerry at Skill PT!

Our website is currently down.  If you are interested in training please contact me via email at reneeyeoman@gmail.com. I look forward to helping YOU!

Renee Yeoman, NASM CPT

I did it!  I passed my NASM personal trainer exam!  I am officially a certified personal trainer!  After I get a few ducks in a row I'll let everyone know how and when I'll be available for training sessions!  Thanks to everyone who wished me luck and all of the wonderful congratulatory messages! 

And a few progress pictures, just because!

 

 

Stats

Weekly check in with coach Jerry today! After a week of drop sets I'm down from 10.8% to 10.5% body fat! Not exactly sure about my weight because I forgot to step on the scale until after my breakfast and workout. Those drop sets are brutal, but they're paying off!

Stats

I met with my coach, Jerry, on Wednesday.  I meet with him two to four times a month to check in and make sure I'm on track. I knew I'd made some gains towards leaning out, but was pleasantly surprised at how much I'd accomplished in the last two weeks! I had been at a bit of a plateau after putting on some fat this summer (Hot dogs and marshmallows are delicious, just in case you didn't know that!). 
I've had a really great training week, and have been able to push hard. I've also been very strict with my food intake and have followed my meal plans exactly.  Short term I'm looking forward to another hard push week next week and long term I'm looking forward to being able to add lean muscle mass over the next months!

Here's what my progress has looked like this fall:

August 19
Weight 144.4
Body fat 13%

September 2
Weight 143.4
Body fat 12.5%

September 15
Weight 144.6
Body fat 12.8%

September 30
Weight 142.6
Body fat 11.8%

October 14
Weight 140.8
Body fat 10.8%

On Fridays, we flex!

Week in Review

This week's training went fairly well.  I had a pretty great shoulder day and leg day, but back day was no good and I left feeling like I suck at bodybuilding.  Some days are just like that with any sort of difficult training.  I've learned to let it go and just keep on keepin' on!  I'm half way through my NASM prep and just took my mid-term exam! I can't wait to become a certified personal trainer! I also really enjoyed watching the Pro-Core Championships last night and got to see Branch Warren and Johnnie O Jackson guest posing! Congratulations to all the competitors!  It was a great show!

Not sweaty (GASP!) and ready for the show!

 

 Johnnie O and Branch!

 

 

 My awesome coach, Jerry and his beautiful girlfriend Kiauna!

 

Training Photos from this week! 

Vascularity is bizarre!

 

Trying to get in a handstand a day!  I actually held away from the wall for about three whole seconds this time!

 

I got a really great shoulder workout this week!  If I want to be competitive in Figure class I really need to step up my shoulder game! 

 

 

 

  Sometimes the mess stays and I just workout instead.  Crazy enough, the mess is always still there later!

 

I fully intend on turning that thing into a shelf!  

 

Calf pump! 

 

Now, it's time to head to the gym for some hamstring work!  Have a great week, everyone!

Exploring Bells Canyon

I had a wonderful time hiking and exploring lower Bells Reservoir with my girls last weekend!  The water is lower than I've ever seen it, which is sad but made for great exploring!

Always have to bust a move in the mountains!

 

 

 

 

I got to try out my new Nathan Vapor Airess.  It's super light and comfy!  I love it! 

Inversion Mania!

I have been watching my ten year old daughter rock handstands for quite a while now and I finally got up the nerve to make myself go upside down.  Honestly, it was really hard for me.  I'm not sure why, but that going totally upside down terrified me!  But, I did it and I've been practicing every day. Currently I can only old away from the wall for a second or two before I either hit the wall or topple over.  But we all start at the beginning, so I'll keep practicing!  I'm also fortunate to have a few fabulous yogi friends that are very kind and generous with advice.  

Here is a bit of the past couple of weeks worth of learning.

My 6 month transformation

I have to say that the sport of bodybuilding is much more than meets the eye.  Most, and I can include my previous self to this statement, see the scantily clad made up faces of the women on stage and assume they are a high maintenance crowd.  One might assume that the competition is only about looks or that competitors are vain.  I have to say that I was wrong.  Very very wrong.  Bodybuilders are the some of the most humble people I've ever had the pleasure to meet.  It's very much like the ultrarunning crowd.  You can't put yourself through such rigorous and strict training without developing a sense of camaraderie with those who are also doing the same. They are a group of  extremely dedicated and hard working people. The fact of the matter is, just like myself, most of these women live in spandex with their hair in a pony tail because they're too busy cooking, eating, and sweating at the gym to be worried with such things as make up or high heels. 

Ultrarunning is hard.  Really really hard.  But competition prep took hard to a whole new level for me.  It's not just the training.  I love lifting weights. That's the easy part. The diet adds a whole new level.  After finishing a long run I would come home and eat like there was no tomorrow!  Now, it's egg whites and chicken and rice all day long.  Of course, I eat other things too like healthy fats and vegetables but there's no wiggle room. No bowls of cereal or cake on your birthday (yeah, that was bad timing). Bodybuilding is a 24-7 sport.  It gets really difficult.  Plus, 70 minutes of intervals on a stairmill while completely carb depleted is a new level of pain and suffering.

Despite all that I still want more.  I guess I'm just a glutton for punishment.  But, just like ultrarunning, along with the pain is the most amazing sense of accomplishment!  I built that!  I did that! I ran 50 MILES!  I competed in a figure competition!  And took home a trophy!  Yeah, I can't wait to do it again!

Now, for the fun part.  Here is my six month transformation!

Day 1-December 1, 2014 Competition day-June 6, 2015

And a few more fun pictures from behind the scenes! 

The night of check in, in my new Skill PT team jacket!

Headed off to pre-judging!  I was so happy show day was finally here!

Before finals.  Of course, my girl Katherine came to cheer me on!

 

 

A behind the scene shot that Jeff took.  Get it? behind the scenes?  lol #sorrynotsorry

 

The ladies of team Skill PT!

My evening routine!  I had SO much fun!

To all the hard working ladies whom I had the pleasure of share the stage, YOU ROCKED!  I can't wait to share the stage with you again!