Training with Taryn

Re-defining Normal

My 2011 competitive season is finally over. It was a successful, fun NPC debut year! First in the Colorado State and second in the North Americans... I'll take it!

After starting my competition diet in late March and ending in September, it's time to re-define what's normal. Although I eat clean and workout on a daily basis, it's not normal (or healthy) to maintain a 'competition low' bodyfat. During the season, I spend just as many hours preparing my meals and working out as I do at my job! Keeping up that schedule would drive me (and my husband) crazy if I kept it up all year. The following is my plan for easing back into a more regular lifestyle without losing all my hard work. The next competition season will be here before I know it, and I'd hate to start all over!

Workouts: I'm adding more variety into my cardio by trying out different classes at my gym and switching up which machines I use. I'm still weight training, but have been enjoying getting back to a lot more of the body weight exercises that I love! During the season, there's so much focus on heavy weights, so it's been fun to get back to my Power Pilates. This variation mixes things up for my body AND mind. Variation also prevents injury.

Nutrition: Again, time for variation! Off season is the perfect time to try out new recipes. It couldn't come at a better time, because I LOVE cooking in the fall! Crockpots, pumpkins, soup... The tricky part is getting to be more social again. It's hard for me to be social (going out to dinners etc) when in season, so now I get to try out those new restaurants, go to parties and even the occasional happy hour. I have to remind myself on a weekly basis that this needs to be in moderation. Even when making healthy choices while out, those extra calories and lack of sleep can catch up with me! About 90% of my meals are still the prepared meals I make at home. My energy and mood are both better when I stick to my clean eating schedule. Nothing is worse than a food hangover. Ick.

The Year Round Rules: I have a few basic rules that apply all year round.

-Start 5 of my days per week with at least 30 minutes of cardio. Whether it's a walk with my husband and dog or empty stomach cardio at the gym, cardio is a must before breakfast. I do this to jumpstart my day and 'earn' my breakfast. This also ensures that I get it in before the day gets away from me.

-Hit each bodypart with weights at least once per week. Regardless of what kind of workout, I make sure to weight train each muscle each week.

-Choose two days per week to prepare meals so I'm never unprepared and make bad decisions.

-No carbs at dinner. Other than a rare special occasion, I don't eat carbs at night. I sleep better without them and it helps to keep my bodyfat down. Fill up on the veggies and protein instead!

-Stick to 'skinny' cocktails. When having the occasional drink, I stick to red wine, silver tequila or vodka with a calorie free mixer (like lime, diet tonic or soda water). I never make exceptions here... it's already a treat to enjoy the drink itself, I don't need to completely blow it by adding more sugar. This saves calories AND a headache!

So the goal is, to keep it sexy during the holidays! Who wants to always have to dress in bulky layers to hide their extra winter weight gain? Some weight gain is inevitable after maintaining a competition bodyfat for so long, but I'm not about to throw away 6 months of hard work and then play catch up next season. Time to enjoy relaxing with my family and friends; get back to playing at the gym rather than going to get X, Y and Z done. Time to re-define normal while maintaining healthy.

Yours in Fitness,

Taryn

Supplements?

I'm asked on a daily basis what supplements I use. Although I don't use supplements as a crutch, I think they help A LOT. Every body is different and therefore doesn't react the same way to supplementation. I've tried many different supplement companies and products and feel like I found what works best for me. Luckily, my favorite supplement store (Complete Nutrition) is around the corner from where I work. A knowledgeable but not pushy staff is always helpful!

The following is what I personally use and find helpful in my contest prep.

 
 

Protein Powder: V-Core or Titan. I like to have two different protein powders on hand to mix things up. I love the V-Core caramel fudge because it tastes delicious and mixes well. It's really low in calories! The Titan has flaxseed and added BCAA's (for muscle repair). This protein is not only tasty, but is hearty and mixes well. I use both proteins in my shakes, but mostly add them to my oatmeal in the morning or to bake my protein brownies/muffins with.

BCAA's/Glutamine: I'm always consistent with my BCAA's and glutamine. Our bodies creates these amino acids naturally, but when you're working out as hard as I do, the body can't keep up. Since glutamine and BCAA's helps with muscle repair, I supplement glutamine in the am, pm and after a workout so I can recover faster.

D-fine: This stuff is amazing! It's loaded with energy (caffeine, grean tea etc), CLA, fiber and much much more. I prefer it on an empty stomach before my morning cardio for extra zip, but also when I'm craving sugar around 2pm. The flavors are all really tasty!

Tone: Tone contains all the essential oils my body needs, including fish oil, flaxseed oil and CLA. These oils are actually healthy fats that help transport the bad fats out of my system (that's the dumbed down explanation). Plus, when I take these oils, I see a big difference in my hair, skin and nails.

Multi-Vitamin: This is another staple whether I'm dieting for a show or not. I ALWAYS take a multi-vitamin in the morning with my breakfast. It's important to take a multivitamin from a company that you trust, it's worth the extra cash.

I'm pretty religious about my supplements- I can't even vacation for the weekend without them! BUT- a healthy diet is key. Do not waste your money on supplements when you're not giving it all you got in the gym and in the kitchen.

From Ms Fitness CO to Ms Fitness USA and Back Again!

A lot has happened since I last posted! I've been a very busy girl...

After much consideration, I decided to get back on stage and compete. This time around however, on a much different stage. The Ms Fitness organization was and always will be family, but it was time to try something new. Fitness is my passion, and it's important to keep that passion fresh and fun. I gave up my 'pro' status with the IFSB in order to compete with the NPC. New organization, new routine, new look!

My NPC debut was the Colorado State
Championship, with the title of Ms Fitness Colorado and a ring at stake. It was a fantastic experience all around. The people were so kind, the show was well run and... I won!

 

The next step is representing Colorado at Nationals in Cleveland at the North American Championships on September 2nd. I've been in training for a while now, so it's basically all auto pilot! Because I've surrounded myself with positive people, supportive friends and a loving family, I feel that this journey has been an easy one.

 Post show with (from left) some friends, my Dad, Nikki, Mom, Jeremy, coaches Tracy and Cameron Bodner and Brian.

I plan on blogging about my experience as I diet, train and all around prepare for my first NPC National show. Wish me luck!

 

Ms Fitness USA... From Tips to Travels and All Things Fitness!

   Hard to believe that it's been a year since winning Ms Fitness USA! It's been a life changing 12 months... travelling the world, meeting new friends and creating crazy memories.

Somehow I've managed to continue growing my business, Training With Taryn, while working on side projects such as different photo shoots, working with sponsors and filming for tv. I've had the opportunity to not only create and host a testimonial group for UltraFlex, but most recently... host Ms Fitness USA!

 

 

My husband has been there with me through it all, along with my loving family. I can't emphasize enough how much the support of loved ones has impacted my success.

  

Thank you to my Mom, who helped me grow up with a healthy body image, which is tough to do growing up as a dancer. She not only showed me that a woman should be confident, but always reminded me that inner beauty is just as important as outer. She rocks it in my Power Pilates class every week!

Thank you to my Dad, who introduced me to health and fitness. From a young age, he taught me that being active in everyday life allows for a happier state of being. It's so fun to share back and forth with him what we learn about health and fitness! He still kicks my butt at running Red Rocks...

Thank you to my gorgeous sister Nikki for being a constant best friend and confidante. Sometimes it feels like no one else in the world can relate to how I'm feeling at any given moment as much as she can. As a Denver Nuggets Dancer, she's at the top of her fitness and beauty game! She's a role model for many.

I'd also like to thank my wonderful in-laws. I feel lucky to have another set of parents that are so caring and supportive of everything we do. I can't imagine what my life would be like without them!

Keep your family close, my friends! Treasure the special people in your life and it will set the stage for your future... as a foundation to start on and a rock to hold on to.

Yours In Fitness-

Taryn

Your host for the 2011 UltraFlex Ms Fitness USA...

What a thrill! I'm back from a week in Reno, hosting Ms Fitness USA and World as well as representing UltraFlex. It was strange to be on stage and not be competing, but I had a wonderful time.

The competition itself was AWESOME! Congratulations to the 2011 Ms Fitness USA, Nikki Crawford! She looked gorgeous, as always, and had a killer routine. Vanda Hadarean won Ms Fitness World, for the 4th time! First competitor in history to win 4 times in a row! She was breathtaking and her routine was unforgettable. There were about 10 new women who came and rocked their first time on the USA stage. I can't wait to see what they bring next year! The veteran competitors didn't let any of their fans down... they looked stunning and had action packed routines. 

I thought I had it easy as host... but it's a tougher gig than I thought! Well, tough to get used to, but a blast once I had the breathing down. The audience must have thought I was going to fall right off my stand after the first 20 minutes of reading the teleprompter, but it was second nature after I found my rhythm. The audience was great and I felt right at home. Thanks for all the sweet feedback everybody! I am both flattered and honored.

Bridal World in Denver sponsored my dress for USA's (pictured at right- sort of fuzzy- more pics soon!). It fit perfectly! They have so many gorgeous dresses to choose from that are perfect for gracing the stage. One of my favorite parts of the show is seeing what dress everyone chose.

Another favorite part of the competition is catching up with good friends! I'm so proud of how well they all did. It was an honor to announce each and every one of their names.

Kim, Taryn, Heidi 

Thank you to the Boyko family and crew for taking such good care of me! I was lucky enough to have a quiet place to get ready before the show to collect my thoughts. It was a good time to remind myself to be in the present and take in the moment. We don't do this enough. Slowing down backstage to enjoy listening to the music playing from the theater, smelling the spray tans, feeling the butterflies in our stomachs... appreciating our loved ones who came to support us. What a feeling to be part of a show like this.

In conclusion... congratulations to all the athletes who competed. It really was one of the strongest shows yet! Stay tuned for more pictures and information on when the competitions will air. And to those who have asked... no there will not be a host blooper reel ; )

With Love,

Taryn

 

Taryn is the 2010 UltraFlex Ms Fitness USA!

  
 Hi and welcome! It's been a crazy year in my fitness career, competitive career and well... life! That being said, there's no better time than now to start this blog to share my experience first hand on how important a healthy lifestyle is. AND... there's no better time than now to get going with your own fitness and health goals! Let's do this!!

Stay tuned as I post all my adventures as Ms Fitness USA! I'll share with you my training tips, nutrition advice and other information regarding feeling and looking your best.

 

 

 

 

Thanks everyone! See you soon...

Yours in Good Health,

Taryn

 

 

Back From Barbados!

What a whirlwind! Ten days ago, I received a call from my friend Dave, in Barbados, asking if I'd be able to come out to help with pre-judging and the Ms Fitness Island Workshop. It was super last minute (Else's flight was canceled from the volcanic ash), but since I've been out there to teach before, I had some experience to work off of. Only 24 hours after receiving the call, I was on a plane out to the Caribbean! I feel so blessed to not only receive an opportunity like this, but to have understanding clients and a supportive husband to allow me to take off so last minute.

It all started with pre-judging... the girls looked beautiful! The competition was extremely professional; Dave takes a lot of pride in these competitions and it shows.

The Island Fitness Competitors

The island itself was as beautiful as I remember! The beaches in Barbados are second to none and the people couldn't be more hospitable.  The view from my room was stunning! It was a perfect break from reality to be able to sleep in (to 7am) and then workout on the beach before going in to teach the workshop. I took full advantage! There's nothing like waking up to the sound of the ocean...

 My view for the week. 

The beach outside my hotel.

The top 12 girls from pre-judging attended my 3 day workshop. The classes would start with an active Pilates warm up which consisted of cardio, core training and flexibility. We would then work on strength moves and technique- covering everything from pike drills to leaps and gymnastics. I taught the girls combinations which included all the skills we had worked on. It was awesome to see their improvement and excitement grow throughout the training. I can't wait to hear how the Ms Island Fitness Pageant in June goes! The winner of the competition will move on to Ms Fitness World in Reno. Maybe I'll see them there ; )

Dave just opened up a new gym, Island Fitness Center, in the heart of Bridgetown. It's fabulous! The group ex. room has a view of the ocean. I taught a master class to a few of his trainers and could hardly concentrate... I kept looking out at the water!

Me, Dave and a few Island Fitness Center trainers after my class. 

  The view from the gym window!

 

 

 

 

 

Being Ms Fitness USA has granted me so many opportunities and this is no exception. It's been a dream come true to travel, perform and teach! The best part has been all the amazing people that I've met. The Barbados team is full of wonderful personalities and talent. I was also able to meet and spend time with IFBB Fitness Pro, Ryall Graber- a beauty inside and out. It's been interesting to see how people on the other side of the world train and prepare for fitness competitions. I've learned so much from my friends and hope that I've been able to help them along the way as well. 

Now that I'm back in Denver, it's time to re-focus on my own program! I'm getting started on a new routine... just trying to find the right music. After a rewarding yet relaxing trip to Barbados, I feel re-energized to get back to work!

Thanks again to Dave and his competitors of the Ms Island Fitness Pageant. Congratulations and love to you all!

xo

10 Mind Games for Motivation

If Spring alone isn't motivation enough to get you moving... try these 10 mind tricks that I've used to keep me going when I don't want to get off the couch.

1) Visualization- Visualize yourself at your goal weight. Imagine that pair of pants fitting just slightly loose or wearing those shorts you were afraid to wear last summer.

2) Cut out a picture of a celebrity or model whose physique you admire. Keep it in your wallet or up on your fridge to glance at in moments of weakness!

3) Still hungry once the lunch you packed is gone? Tell yourself to wait 5 minutes before going in for more. By the time 5 minutes pass, your meal will be a little more digested and you'll feel full! Still need something else? Pop in a piece of your favorite sugar free gum.

4) When I have low energy and cardio sounds too tough... I tell myself that I'll give it 10 minutes and if I'm still not into it, I'll stop. After the first 5 minutes, my blood is pumping, my music is blaring and I'm glad I made myself start. As I always say, you never regret going to the gym- you only regret NOT going.

5) Splurge on a new workout outfit! Whether it's a new pair of shoes or a bright tank- it's always motivating to have something new to rock at the gym. I seem to work harder when I put a little more effort into what I wear to the gym.

6) Everyone has that not-so-flattering picture of themselves. Could be a bad angle or just a bad weight... take a good look at that picture and remember what you DON'T want to get back to.

7) Get a spray tan! I go to The Look Beauty Boutique in Cherry Creek for a great spray tan when I need a pick me up. Always a quick fix.

8) Download some new workout tunes. Listen to them while working out or in your car on the way to your workout class.

9) Tell a friend, parent or co-worker about your commitment. Commit out loud that you're going to the gym later, eating the lunch you packed, not ordering desert...

10) Reflect. Look at how far you've come and how much hard work it took to get there- you don't want to lose ground now! If you still haven't started... do it today! Getting started is half the battle and the hardest part. Life is too short and your health is too important to depend on tomorrow.

See you in the gym!

Body Shots with Mile High Sports Magazine

 

Check out this months edition of Mile High Magazine! Available at stores or on-line at www.milehighsports.com. They're paying tribute to those who keep Denver consistently in the top 5 of the fittest cities list... including Denver's pro-athletes and your own Ms Fitness USA.

From running Red Rocks and skiing the Rocky Mountains to our hardcore sports teams and everyday athletes... Colorado is truly a mecca to those wanting to live a healthy lifestyle.

 

 

 

Want to get started on being part of the scene? Come check out one of my classes at Peak Physique Studio! Outdoor cross training classes coming soon!

 

Girl on Girl

 And by 'girl on girl', I mean the way girls judge one another. Women can be so tough on other women. It seems as though the more mature we are, the more critical we tend to become. Why is this? It's time we take a stand against this negativity and help each other out. Only good can come out of this! Think about it... have you ever felt better (long term) after criticizing another girl for succeeding? I didn't think so.

We all strive to look good and feel good. With shared goals, why don't we always have shared support? It's so nice to have friends during the rough times, but it's actually the GOOD times when support is also so necessary.

-Pictured here with Susan Benz, Ms Fitness USA 2009 (great competitor AND friend... both on stage and off)

Just today, I was talking to a client who is looking amazing! I asked her if she told her friends about her fitness goals and she said no. She was nervous about telling them how hard she's working at looking her best and they'd be the first to criticize her. I wish I could shake my head in disbelief, but I've been there myself. This year was the perfect example for me... I was so blessed to have an amazing group of friends during a year of extremely difficult times when a loved one was sick but once things turned around and that loved one started to feel better and I began to reach my personal goals (seeing success in fitness competitions and business etc)- some friends disappeared. They didn't stick around to see me succeed. It's the friends and family who've seen me through both sides that I'll always hold closest. I'll be the first one in line to return the favor.

Looking back at this time last year, I was in such a different place. I saw that green eyed monster looking over my shoulder and felt the negativity seeping in. I took matters into my own hands and began the journey to work toward being my personal best. When I devoted all that negative energy of feeling sorry for myself and put it into taking care of myself (mentally and physically) - there was no time or need to be critical of others!

It's hard enough to be a woman living with todays standards. Next time you walk into the room, don't hate on the prettiest, fittest or best dressed woman in the room. Give a compliment and be supportive! Who knows... they might just be thinking the same thing about you.

In Review:

• Put negative energy toward others toward self improvement
• Think two positive comments for every negative
• Kill 'em with kindness. After all... it's the lack of kindness within some women that take away from their own success. Don't let it happen to you!
• Filter out those who are toxic to you
• Get out there and be your personal best