If you've read our blog, you'll know that I work with a personal trainer named Beki Liang. I first found Beki through Twitter and have been working with her since mid July. She's since ramped up my workout program to something that's pretty intense but I'm loving every minute of it! She's also about two weeks out from her first ever fitness competition, so I took the opportunity to check in with her to see how it was going. The best part? She also wants to give a lucky TwoGirlsOneBlog.ca reader a free 1 hour consultation AND a full workout outfit from Light Activewear!
TwoGirlsOneBlog: What made you decide to start your own business?
Beki Liang: You know that feeling you have, when you know you are meant for bigger things than what you are currently doing? I was always itching for something, maybe not necessarily bigger or better ? but something more meaningful to me. So when I enrolled in school to finally get certified and licensed, I knew this was my opportunity to build my own brand name and fitness empire.
I am so insanely passionate about health and fitness and I've made it my mission to spread this passion by educating clients and showing them how it doesn't have to be hard or a chore to do. I guess I made it a mission to myself to shake up the industry and find different approaches to help people with their personal fitness goals through training and education.
TGOB: Tell us a little bit about the fitness competition you're in?
BL: I never thought I would be doing a fitness competition ? especially when it comes to my low willpower for food! But it's always been a dream of mine, so I entered myself into the IDFA (International Drug Free Athletes) West Coast Classic which is happening THIS month, November 23rd at the Centennial Theater in North Vancouver? so that makes me just two weeks out from stage day!
I'm still very new to this industry. I have entered in two different categories: Novice Fitness Model and Novice Figure. Don't confuse this with bodybuilding. Figure and fitness models are normally not as big or muscle focused. To give you an idea of what the judges are looking for, here's a list of their criteria:
SYMMETRY AND PROPORTION
TGOB: Can you give us an example of what you're currently doing to prepare for the fitness competition?
BL: I am currently on my 'cutting phase,' which basically means creating a calorie deficit while cutting out all bad sugars, sodium and unhealthy foods. I need to make weight without losing too much muscle mass, so nutrition is critical. I'm measuring and planning my daily protein intake with proper carbs and fats until actual stage day.
As for training, it started with a very heavy bulking phase. I already had good muscular shape but not very good definition, so I trained very hard and for a while. I increased the weights I was lifting.
When I was satisfied with the strength and size I accumulated, I began to focus on the areas that needed the most attention (for me, it was my core, calves, arms and glutes). For about five weeks, I focused on only three different exercises everyday and pushed out 100 reps for each exercise. The gains I got from that training were amazing.
During my entire training phase, I only did 1 hour of cardio (specifically kickboxing) per week other than 5 ? 10 minutes of jogging for a warmup. (Okay, I also had a couple runs outside with friends once or twice a month). Cardio can really help during the cutting phase, but I personally don't add too much on top of what I already do because I tend to lose my muscle size fairly easy with too much cardio.
TGOB: Wow, that sounds intense! What are some of the benefits of going so heavy and doing so many reps?
BL: Haha, very intense indeed! I guess I should mention that when I am burnt out from over training or from fatigue/exhaustion, I have no problems with taking time away from the gym. I've actually taken almost two weeks off from training due to health issues. It's something that everyone should take into consideration when training towards something like this.
I saw huge benefits with size increase and muscular definition when I gradually increased the weights and dropped the reps with each set I was lifting. As the weights continued to get heavier, I noticed that my body got tighter and much more lean. Body fat was coming off my body quite rapidly during this phase.
Now that my weights are somewhat decreased, my reps and sets are steady and I've added a few H.I.I.T and plyo techniques into some of my training days.
Let me break it down in for you:
TBOG: I know you mentioned cardio a bit earlier ? can you expand on that? How big of a role did that play into your training?
BL: I think this will be different depending on the person and their body and how much weight they need to cut when it comes down to the wire. For me personally, I'm not a very heavy set girl to begin with and with how my body responds to weight training exclusively, I tend to not have to do as much cardiovascular focused training as probably some others.
I know for me, when I add too much cardio, I tend to lose my gains from body building.
I think if I had more weight or to lose at this point, I would definitely be adding 30 minutes of cardio to three days of training at least. This is a very personalized "is-this-required-at-this-time" kind of training that will have to be based from situation to situation.
TBOG: Finally, I hear you're a big fan of Light Activewear ? can you tell us a bit about them?
BL: Yes, I am a huge fan! I also happen to be one of their few exclusive ambassadors. It was a huge honor of mine when the founder, Judy Lei, contacted me about that role. Judy and her sister Michelle Lei, are the two masterminds behind this local Vancouver company. Another reason why I love them, they are a local brand!
I met Judy through a mutual friend and it was an instant friendship. I knew her as the 'pole dancing girl who made nice yoga/dance clothes'? it wasn't until they started the "we care campaign" that I really took notice of them. They were on a mission to create a sustainable lifestyle line that produces clothes with safe dyes and from recycled materials. That was when I also noticed that their athletic wear sure would like nice in rooms other than a yoga studio or wrapped around a pole!
Because of how all everything went down so well, I have my hands on a FULL OUTFIT from the WE CARE sustainability lifestyle line! This includes the Anna t-shirt, Pearl pants or Anima Riding pants and Darla jacket ($200 retail value).
I want to give many thanks to Light Active Wear for the generous gift but Bodies4Life Training has decided that we really have way too much fitness gear and I want someone else who really needs it to have it!
TBOG: Hang on a sec, you're giving away a whole outfit?
BL: Yup! The lucky winner will get the entire outfit, including the top (which is super cute, I tried it on!), either style of pants (one is tapered while the other is long and flared), and the jacket. The fabric is something that you never felt before because of the recycled materials they used. It also acts as an insulator, which will keep you warm during our chilly seasons coming up.
But that's not all!!
After the lucky winner picks her sizes, she will also get a free 1 hour consultation to talk about fitness/goals and the opportunity to meet me! During this meeting, your prize shall be given to you. You have the option of getting your picture taken with me which will be posted on our page and websites.
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