My Journey to Junior Nationals and Beyond by Becky Clawson

The road to Junior Nationals in Chicago began some time ago, although I did not know I would compete until 2 weeks before the contest!  Let me explain…

  I have been a figure competitor for 3 years now and I started off as a very thin girl, pretty unfamiliar with weight training.  I had also never dieted before!  When I decided to do a show 3 years ago, simply for extra motivation and a new experience, I never dreamed it could lead me here!  In 2004, I competed for the first time and was hooked after my very first show.  I only dieted for 8 weeks and maybe didn’t totally look the part, but I felt amazing!  I had set a goal and done it.  I couldn’t wait to do it again.  At that point, my friend, Colleen Mansfield, suggested I meet her trainer, Mike Davies, if I really wanted to learn and grow more in the sport.  I did meet him August 2004 and he has blessed me with his insight ever since!

When I began with Mike, my goal was just to keep progressing and doing better than I had at my last show, physique wise.  In 2005 however, I decided to set a specific goal.  I wanted to do a national show in 2006.  We set about planning my year and my contests to focus on getting me to that goal.

After a long nine month off season to build and complete my shape, I began to diet down a bit in anticipation for the spring shows.  After seeing some of the results of the hard work we had put in, Mike decided I was ready for Junior USA’s.  I was thrilled.  I did not think I would be ready so soon, but I trust his judgment completely.  He knows which shows will give me valuable experience, exposure and challenge but he does not suggest shows that are “over my head”.  I can feel comfortable that I will be competitive at any show he sends me to. 

True to form, his judgment was correct.  I took 5th place in my first ever national event!  Following Junior USA’s I did Jim Manion’s Pittsburgh show 6 days later.  I took 6th there and was pleased.  It is very difficult to peak twice in one week and placing high amongst that caliber of women told me I was worthy and that the judges were consistently approving of my physique.

Our original plan was to do these 2 shows plus Julie Palmer’s Ultimate show in Toledo one month later and then take a rest for the summer before ramping back up in the fall.  Past seasons have shown that I have an extremely high metabolism and often need a break to refuel.  But as we have worked together, Mike has learned how to keep me healthy and this year I have been maintaining weight well.  So of course, since I LOVE to compete, I started asking if there were any other shows he would consider sending me to.  I kept getting the response, wait until after Julie’s show.  Well, I waited (anxiously!)  At Julie’s show I took 4th place, which was awesome.  It is a local show, but probably the most competitive around for its size!  The 3 girls that placed ahead of me have all been top 10 nationally!  And I got the ok to go for Junior Nationals!!

After doing so well this year, people continually asked me what my goals were for Chicago.  Some may not agree with this, but I have a philosophy that you should be hopeful about your long term goals but realistic about the short term ones.  I am a positive person but I realize that this is the biggest show of the year and there are plenty of girls with amazing physiques that deserve to do well too!  By looking at the big picture and being realistic about each show, I am able to set small goals that will challenge me but that I can also possible achieve.  In the past, my goals have been to place top half of my class or to make finals or even to meet certain photographers or work on my networking with industry professionals.  I try to ensure I take something positive from each show that helps me progress to the next.  By keeping my focus on things that are within reach for me, I feel confident enough to appreciate the hard work of my fellow competitors as well!  I can understand how hard they have worked and genuinely celebrate with them when they meet their goals.  I can accept that we are all at different levels in this sport and we will each progress at different rates.  And so my goal was top half of my class---just getting a look from the judges.

As far as diet and training changes that we made for this show, I had carbed up significantly for The Ultimate and that extra food intake actually helped stabilize my weight for the next 2 weeks leading into Juniors.  I went back to a maintenance diet that I was on for a week before starting my “dry out” for Chicago.  Here was the plan:

Two weeks out

Diet:  Eating 6-7 times per day which is less than normal but it keeps my metabolism in check.  Protein sources were orange roughy, tuna, chicken, egg whites and shakes.  Carbs included Cream of Rice, rice cakes, yam, grapefruit and of course lots of veggies!  Drinking 2 ½ gallons of water per day and taking lots of vitamins and minerals.

Lifting:  My lifting schedule remains the same throughout the year.  I incorporate more shaping exercises than compound movements while on season but I still lift as follows:

Monday:              Legs
Tuesday:             Shoulders
Wednesday:        OFF
Thursday:            Back
Friday:                Arms
Saturday:            Chest
Sunday:              OFF

A few times per month, I do leg shaping exercises and plyometrics with chest.  I also work calves twice per week and abs five times per week.

Cardio:  Doing about 10 cardio sessions per week, all programs designed by my trainer utilizing various equipment and varying intensities.  I do not do cardio on an empty stomach anymore since I am dieted down and only need to maintain my body fat.  Duration was no more than 45 minutes at a time at this stage.

One week out 

One week before my shows I always drive down to see Mike in Columbus.  He sees me in person and it helps him know how to plan my training and diet for that last week.  If I am flat, he can fill me out, if I am still full, he can dry me out a little harder.  Plus it gives me confidence that I am ready for the show!  He is very encouraging and the feedback was positive this time as well. I'm right on pace.

Diet:  Back to 8-9 meals per day and lots of protein from flank steak, chicken, orange roughy and tuna.  Carb sources were Cream of Rice, grapefruit and veggies.  I was still drinking 2 ½ gallons of water per day and did not cut drastically (I usually don’t need to).  I was still drinking 1 ½ gallons the day before the show!  Supplements stayed the same as well.  Nothing too extreme to peak my condition.  This is easier on my body and also allows me to compete in so many shows back to back.  The rebound effect is negligible and it is easier to get right back in the game!

Lifting:  I combine body parts the week before a show to make sure I hit each one, but I am done lifting by Thursday morning.

Cardio:  Cardio tapers off for me the week before a show, my last session being on Thursday morning.  I typically do no more than 30 minutes per session on the treadmill or bike at this point.

Now anyone who has traveled to a show out of town before knows how chaotic that last week can be.  Training winds down but the “To Do” list seems to get longer!  I spend that week making sure I have everything I need packed for the show.  I have to make sure I replenish my makeup and all my supplements plus there are tanning and nail appointments to attend.  And the big event is of course preparing all that food before you leave!  I spend a while in the kitchen.  Then Thursday afternoon, I was off on a flight to Chicago!

I arrived in Chicago on time at about 5:30pm.  Unfortunately one of my bags did not.  I took a deep breath, knowing stress would negatively affect my conditioning, and soon found out that my bag would arrive later that evening.  Whew!  Thankfully, I have learned to pack my shoes, suits, makeup and all my food in my carryons---I could get on stage with out my bags if I had to!

After getting to the hotel and finding all my fellow Fitness Factory friends, all I had to do was check in for the show and relax.  I sat in the sauna for a little while to aid in the dry out process but then made it to bed early. 

On Friday, I woke up early to start eating (I eat 9 times a day or more!) and to get tanned by Jan Tana.  After I was airbrushed, Mike came to our room and checked our conditioning and tans.  I was looking and feeling good.  I was excited to get on stage.

Friday night prejudging:  Two piece.  I felt nice and tight and ready.  Of course looking around at all these amazing girls, it is easy to be intimidated.  But I stick with my teammates who are all very positive and remind myself I have worked hard and earned the right to be here.  Traveling with the girls I train with is wonderful.  Not only are we all of the same positive mind set, but we eagerly help each other out when we need to.  If someone forgets something, another girl will have it to lend and we keep track of each other so we stay on schedule.  I was certainly grateful to my teammate Caity Hunt at one particular moment during prejudging.  As we were lining up, I glanced in the mirror and noticed that I had a big streak in my tan on the back of my leg.  Normally I wouldn’t be that concerned but it was very distracting.  I ducked out of line and saw Caity in the hall and showed her.  Without hesitation, she ran and grabbed some tan to touch it up and get me on my way.  Her kindness certainly set my mind at ease…I feel very lucky to have such friends to watch my back! 

During actual prejudging on stage I see that I am noticed by the judges but not called out early.  I know the reason…I look smaller in my 2 piece.  Size is something I am still working on and this show had a lot of girls with well developed musculature.  I posed a big as I could and held my own to the best of my ability.  Afterwards, the feedback was that I was overlooked, having been in the fifth callout, but I took that in stride, considering there were close to 50 girls in my height class.  My trainer reminded me however, that tomorrow was another day and “it ain’t over til it’s over”.  I had a choice to be dejected and fall off my diet or to be strong and stay tight for the next day.  There really was no question.  I stuck to plan and hoped for a better showing.

Saturday morning: One piece.  I tried out a new suit this time around and felt amazing in it.  Not only did the suit fit beautifully, but my conditioning held and I felt confident.  I presented myself with grace and confidence and was able to move up in the callouts, eventually placing 10th in this round!  I was very happy to have moved up in the rankings!

Saturday finals:  While I pretty much knew I was not in the top 5, I still stayed on plan and brought a good package to finals.  In my opinion, any time I am on stage is a chance to make an impression on the judges.  I want them to see that I am always in shape and that I present myself well at all times.  So I did not indulge in the treats that were floating around in the Expo, but I did take a few for later!  I also did some shopping and socializing with other athletes and photographers.  Then after finals, my teammates and I headed for the hotel restaurant for our big post show dinner.  Since most of us are dieting for a full roster of shows, we do not go too crazy.  We ordered pizza and split a few desserts and basically chatted and unwound.

I had a wonderful experience and was sad to see it end!  When leaving for the airport, all of my teammates where saying, “On to New York!”  I was crossing my fingers I would be going too!

Thankfully, given my strong showing (placing in the top 15 was great for me), I got the OK to compete in Nationals in NY!  Some girls I know would’ve just registered for the show anyway if they really wanted to do it, but I choose to listen to my trainer.  He knows my long term goals and, if it would be counterproductive to keep competing, he would tell me and I would trust him.   My overall health and the big picture of my competitive efforts is most important to both of us!

The preparation for this show is very different from the last. 

Four weeks out:

Diet:  I am back to eating less often during the day but I am eating more carbs again.  Protein sources are orange roughy, chicken, egg whites, tuna, and shakes.  Carbs sources are Cream of Rice, grapefruit, yam, and veggies.  Still drinking those 2 ½ gallons and supplements remain the same.

Lifting:  My schedule is the same except that a few days after training legs, I am incorporating a set of straight leg dead lifts on top of my prescribed training.

Cardio:  Cardio is intense to say the least!  I am running bleachers and sprints and doing a lot of work on the step mill.  It may seem unconventional to do such intense cardio when trying to maintain weight, but I have found these exercises BUILD my legs!  I have actually developed better quads, hamstrings and glutes since I began dieting in March because I have been training legs hard on my own and then also at least twice per month with my trainer.  By eating nutrient rich, dense foods to support my training, it is possible to make gains while dieting!

This weekend I am at the halfway point and I am off to Columbus to check in with Mike.  Hopefully I am on the right road.  I feel great!  I am getting stronger each week and my cardiovascular ability is getting better and better.  And I have faith that, by sticking to my diet and training and resting when I need to, my physique will come in line.  I am very excited and counting the days until New York. 

In reality, I enjoy every component of contest preparation.  I enjoy the accomplishment of training and dieting hard to change my body in ways I had never imagined and I revel in the celebration of all of my hard work when I set foot on stage.  I plan to compete in at least one more show this season---the North Americans in Cleveland---but who knows, if Nationals go well, I may be doing USA’s in Vegas!  No matter what, I will have had wonderful season filled with memorable experiences….I will keep you posted as my journey continues!

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