Tuesday, April 29, 2008

I am back from competing and am very pleased to announce that I am now a Licensed Precision Nutrition Practitioner, and am adding nutrition and supplementation protocols to my on-line and face to face services. I am extremely fortunate to have worked with one of PN's key team members - Krista of course- and I will have access to her should I need to bring in the additional skills she possesses.

If you are interested in becoming one of my clients, please drop me an e-mail to lisa@lisastokes.com.au

Stay strong


Sunday, April 27, 2008

...to everyone here who has left me a message, and to all of you who turned up at my event. I am so sorry that I was not able to chat for very long to you, but your support has been incredibly beneficial and inspired me to lift more..........that last deadlift was pretty ugly!!!!

I am flat out with Krista in town, but hopefully I will be able to update with a long post tomorrow. Thre have been some incredible developments in the last few days and some goals are being realised sooner than expected!

Stay Strong


Saturday, April 26, 2008

My results from today;
Total 322.5kgs - First place 56kg div.

Friday, April 25, 2008

Here we go.
I had a relaxing day yesterday and handled my pre comp day nutrition completely differently. Krista has planned my weight drop to 56kg with precision timing, with a high level of detail regarding specific supplementation and nutrition. I am rested, energised and at 5am this morning I weighed in at 55,9kgs! WOW!! I am so impressed again. As it is still 3 hours to weigh in I will also have a small amount to eat before hand. It doesn't get better than this.
I have a lot of food to prepare.....
Stay strong

Thursday, April 24, 2008

1 day to go to QLD State Powerlifting Titles
I had a great day yesterday with Krista, and I am really looking forward to getting into the gym with her early next week to work on a program to further my progress. I had my calipers done this morning, and today I weigh 57kgs and am 11.2% bodyfat. Since working with Krista I have lost 4.8 kgs and 5% bodyfat. All but a very tiny amount of my loss has been fat. All my hormonal markers are now balanced and Krista says my body is poised to keep dropping fat and putting on muscle - just what I have worked so hard for over the past 3 months to hear. I am just going to get stronger and stronger now.
Today I focus on taking some gentle diuretics and cutting my water back to make my 56kg weigh in tomorrow. I will also do some visualisation of my lifts, pack my equipment, and of course prepare all my food for the next 2 days. Focus, focus, focus.

Wednesday, April 23, 2008

2 days to go and Krista arrives this morning!
I am so excited as I am picking Krista up from the airport just after breakfast today. I am going to learn stuff I didn't evem know I could learn over the next week. I am so honoured to have such an experienced and qualified mentor staying with me thru this comp. Her energy is amazing.
I had a great day yesterday and my weight is down a little again today at 57.5kgs, so all on track there. I had a reiki treatment last night to focus my energy on Sat.
Anyway off to do some cardio before the airport!.

Tuesday, April 22, 2008

3 days to go.
I rested well yesterday and I am refreshed this morning. It is great to see my recovery and energy levels return so quickly. Due to the heavy lifting 2 days ago my fluid is up a little but what didn't come off yesterday should pass through today. I will need to cut my fluid intake back in the last 2 days to make weight, but it will only be about 1kg. I haven't touched diuretics for months so the combination of a few herbal pills and reduced water should take me to weight comfortably. However, am in Krista's very capable hands and she will be here tomorrow! I am so excited and I think her energy will ensure I focus the way I need to, and use my energy in the best possible way.

Monday, April 21, 2008

Ready or not.....

Yesterday I completed my last lifts at UQ Powerlifting Club. It was a gruelling session that went over a couple of hours and I am really exhausted and quite sore today. A lot of the lifters were there and it was great to see them all getting ready and the atmosphere was amazing.

There are 18 lifters on Saturday and 6 women. The women squat, then the men, then we bench, then the guys etc. It will be a long day!
My aim this year is to get my Elite II lifting qualification so I am selected to go the World Masters in October. At 56kgs, I need to lift a total of 340kgs to achieve this, and my current total PB is 315kgs. I have the QLD State titles on Saturday, and the National titles in July to lift this total. The plan is to increase my total by 10-15kgs each comp, so my goal for Saturday is 330kgs. I will need to be focused and lift well, but it is in my reach. Rod and I have decided on comfortable opening lifts at the following weights;
Squat 110kgs
Bench 70kgs
Deadlift 132.5kgs

My 330kg goal and calculations are based on 6-7 successful lifts from 9 attempts,which is my average.

I am now focusing on recovery, rest and sensational nutrition!.

Sunday, April 20, 2008

Who's that girl?
5 days our from State titles, and I am reflecting over the past 2 years. This pic was my very first lift in a powerlifting competition - 2 years ago this sat. There is 70kgs on the bar, I weighed in at 57.3kgs. Today I weigh 57.6kgs (ok, I have 4.5kgs more muscle), and I will squat 115kgs (approx) in training today. I had 9 out of 9 successful lifts in this comp and totalled 245kgs, and became addicted!
I am soooooooo nervous about Sat, but so pumped at the same time. My goal is to pick a good PB increase 15-20kgs, which will take me one step closer to my Elite qualification. I am doing my last squat and bench today. I still need to decide on the bench shirt I will wear, but once that is done all I need to do is rest .....and get more nervous.

Saturday, April 19, 2008

What turns on the light?

A girlfriend of mine was reading my website recently and she said I was giving Demi and GI Jane far too much credit for being the reason I drive myself so hard, and I really should dig a bit deeper into the story and give you all the real reason I have taken the path I have. Well the truth is, it was Demi and those abs that made me do it, but the reason is that I am "goal junkie". I love achieving stuff. The reason I got off my soft butt 10 years ago is that I was faced with the possibility that it was never going to get any better.

Having just left the corporate world, this leads me to ask a question. Why are there people that are very successful in their professions, yet are so unsuccessful in their wellness attempts? In fact so unsuccessful that they are killing themselves with disease and stress. Is it because it is not important to them? Maybe they really don't know what is in the food they eat, do they think they deserve these indulgences because the rest of their life is so hard? When did life become so hard that you intentionally give yourself diabetes and heart disease? What world are we living in?

If only they knew how sensational they would feel every moment of every day if they nurtured their bodies with great nutrition and respected the need for it to exercise and de stress. Their work productivity would increase, their home lives would be balanced. Why is such a simple philosophy so hard to follow?

Why can't people see what they are doing? What will turn the lights on for them?


Friday, April 18, 2008

6 word meme..

Cat tagged me, and 6 days out from comp I am sure I will come up with something totally different to what I would normally write but........

Power Princess dreams of the ascension
Training for the boys too!
I haven't forgotten the guys out there that are more comfortable with a male trainer. I talk about my coach Rod all the time - and here he is! Rod has an impressive list of qualifications and experience in strength coaching, personal training, martial arts, and Chinese medicine. While Rod's one on one time is pretty full right now, he will be working with me on our on-line training services.
You can contact Rod thru his website, or send me a note to lisa@lisastokes.com.au.

Thursday, April 17, 2008

Spaces for new strength clients.

I am now in the final stages of sign off, and in May I will be an Australian, Strength and Conditioning Association (ASCA) Level 1 certified coach. As you may remember I do the strength and conditioning for Somerville House First 8 rowers and I also currently have a few powerlifting clients. In mid May I will be freeing up 10 hours per week for new clients, so if you are interested in strength training, with a focus on building muscle. power and speed drop me an e-mail to lisa@lisastokes.com.au, either Brisbane based or distance (on-line) clients are welcome.

For those of you who are not familiar with ASCA..

What is the ASCA?
The ASCA is the Peak Body for Strength and Conditioning professionals in Australia. The Australian Strength and Conditioning Association is the professional development body for Strength and Conditioning Coaches in Australia, representing over 3000 Accredited Strength and Conditioning Coaches involved in coaching athletes/teams at all levels of participation from the club through to Olympic and Professional Sport levels The ASCA is recognised internationally as an industry leader via international affiliates in ASIA/NZ

The ASCA is the only strength and conditioning accreditation to be nationally recognized by the Australian Sports Commission through the National Coach Accreditation Scheme and identifies individuals who possess knowledge and skills to design, implement and review safe and effective strength and conditioning training programs for individual and team sport athletes.

The aim of the ASCA is to Bridge the Gap between sports science and practical application.

Stay Strong


9 day out...not such a great day
Good days and bad days are part of everyones life and I am not immune to that. Despite raving about how I had control of my new bench shirt on Sunday, today Rod was not able to get in on my arms properly (fluid retention of some cause), and as a result we struggled for 45 mins to get it on doing rep after rep at 70kg to get my groove. When I finally stuck my line the shirt was so constricting on my arms it had to come off due the the pins and needles and loss of power in my left arm . Two hours later my arms are still aching. I had some new eg white protein powder this morning, which may have caused the bloating.
On the positive side, once I got in to it I was fine so I just need to keep that in my mind and focus for Sunday's lifts. The new shirt is a risk , but one I believe is worth it. Only time will tell though.

Tuesday, April 15, 2008

I am doing my 57.9kg dance today!
I dropped to 57.9kgs today. I am 400gms of my pre comp target & I have dropped 4kgs since February. The best thing is that I had a higher carb day yesterday which stimulated the metabolism enough to nudge the number down. Since having a high fat and high carb day in a 4 day period I have dropped 500 gms. Krista really knows what she is doing!
Off to train some strength clients and I think they are about to push out some PB's!! (not that they know this yet)

Have a good one.

Monday, April 14, 2008

11 days to go
I am getting down to the business end of my preparation now. My high fat day which immediately yielded a 400gm scale loss, is being followed 3 days later by a high carb day. I start my pre contest protocols on Sunday which includes increases supps, plus new ones to fortify my system and to pull out the last 1kg in water weight so I don't need to hit the sauna. I am the lightest and therefore leanest I have been in 12 months, and I am aiming for 57.5kgs on the scales on Sunday AM (6 days out). I will take progress pics and have bf measurements done as an update.
I squatted strongly yesterday with multiple clean lifts at 115kgs, my last squat session is next Monday. I have last deadlift session on Friday, and I will bench Thur, Sun and last session next Tues. I have dropped HIIT and this has been replaced by steady state cardio.
I am swinging from totally excited and pumped, to concern about making weight - crazy cause I am all but there. The protocols from Krista are very different and the unknown can be scary.
If I am absent from time to time I am just off preparing in some way.

Saturday, April 12, 2008

This is my new Katana bench shirt. The one I have been struggling with for a few weeks now, and the one I was about to set fire to last week!
Well I take it all back, because after persevering and really working the shirt I have just set a new training PB of 77.5kgs.

Happy, happy girl, but very happy coach. There was a lot of blokey "high 5'" going on in the gym today! We must be like the circus to those folks coming along on a Sunday for a calm work out!.

Deadlift gear

I use an Inzer Max DL suit. This is what they say the benefits are...

The MAX DL will propel you through sticking points and blast your deadlift to new heights.
You will experience enormous rebound off the floor and a huge carry-through.
Squeezes the body like a powerful wrap ensuring support all the way through the lift.
Its unique cut and ultra heavy material is designed to provide vertical, horizontal and diagonal support for every deadlift pull which will keep your body stable and strong through successful completion of every lift.

I can confirm that these claims are pretty true. The suit does squeeze the body, and at first it is difficult to bend forward enough to grab the bar. When you finish a rep and let the bar go the suit will cause you to spring up quickly - hence my coach calls me speedy!

It gives me about 5-7.5kgs more in a lift, it is very supporting and combined with my belt it would be near impossible to injure my back.

Here is something you didn't know - I deadlift in long socks and jiffys.


Friday, April 11, 2008

My thought for today...
I am 14 days out from competition. I am in the best shape, both physically and mentally before a comp, and I am just so pumped about my progressions 'cause I have really earned
it! My first comp was 2 years ago at the same event, and I lifted
245kgs, I will be 90-100kgs over this in 2 weeks time. I now know that while I am stronger and faster the real strength has come from within, and that has brought real happiness to my life.

I am nuts today!!!
In fact it is not just nuts, it is avocado, fatty fish egg yolks, butter etc. I am on a fat mission to consume 100gms of fat, or 900 calories , plus 200gm of protein (800 cals), and 50gms of carbs - which I took care of in my porridge this morning.
The reason? My metabolism is running a little slow from the process of loosing 3.5kgs since Feb, and I have that feeling of fatigue today. I also am craving nuts, so Krista has ordered me to EAT!! Yeah - bring that on baby!!!
I am great shape for my comp, I deadlifted 135kgs yesterday to add to my bench and squat this week. My mind is focused and positive, my weight is good - just plateaued and we need to give it a kick. So I am obeying orders with glee!!

Thursday, April 10, 2008


Bench shirts, suits, wraps, and belts are pretty much designed to help you lift more weight by providing your body with greater support to move the weight. They also provide added support for injury prevention.
I am off to sauna now, but will give you a run down on what each suit does on my return.

I have a new bench shirt. It is a new model and one size smaller than the previous shirt. I started (well attempted) to use it 2 weeks ago, and I was just about to pull the pin last Sunday and go back to the larger, much more comfortable shirt that I have been benching in. I may not bench as much but at least I knew I could get a decent attempt in at comp. Well today was the 4th attempt and I finally got in under control. I only had one rep that fell awkwardly, but I was attempting to pull the line down in a different way. I still have 4 more days to bench in it before comp, and I am now absolutely confident that I will bench a great PB in just over 2 weeks. I am so relieved, but not 1/2 as relieved as my coach. I had no idea he was so worried about it until I saw the look on his face when I locked out 72.5kgs today. I need to work on ensuring I do a legal lift ie butt on the bench, no movement in the feet, but that is the fine tuning now.

In my last 3 competitons I have set and a new QLD bench press record for 56kg div, and my last record is going down!!!!!!

Tuesday, April 08, 2008

Some of my powerlifting gear!

Bench Shirt

Converse all stars to squat in

Knee wraps for squatting

Deadlift suit

Squat suit


Monday, April 07, 2008

Recovery Time
I had a good squat session yesterday that really consolidated my technique. I was in day 4 of my cycle so as the energy was low we don't push it. My knee wraps have aggravated my knee a little today so I am off for a decent hot/cold therapy session this morning.
After that it is coffee with a girlfriend, then a light cardio recovery session later today. My mind really needs this.

Saturday, April 05, 2008

I am going to sound like a bloke for a short moment and delight in a big weight lifted. I deadlifted 130kgs x 2 reps yesterday, 3 weeks out from comp. I am thinking that Rod has me peaking at just the right time!
Unlock your
Inner Athlete
BioSignature Explained

BioSignature goes beyond standard body fat testing and pinpoints your unique Biological signature through skinfold measurement.

The novel concept of Biosignature was developed by world-renowned strength coach Charles Poliquin after noticing trends and correlations while working with athletes for nearly 30 years. Biosignature is based on his theory that where people store their body fat is an indication of their hormonal profile.

For example, the thickness of a person’s umbilical skin fold is a direct reflection of cortisol (the stress hormone) output. A relatively fat midsection indicates stress levels are high and/or the ability to handle stress is low. The good news is that 1) it’s not your fault and, 2) it can be changed.

Your body fat levels and corresponding imbalanced hormones can be improved and effectively managed through a combination of diet, exercise, a targeted supplementation program and lifestyle modifications. Biosignature certified and experienced assessors will develop that plan for you based on your unique biological signature.

Your personal Biosignature plan is aimed to positively affect:
· Thyroid & Insulin
· Androgens & Growth Hormones
· Sleep & Energy Levels
· Body Composition (amount of lean versus fat mass)
· Overall health and well being!

The result is improved performance in ALL areas of your life – physical, mental and intellectual. By following the outlined plan you will emerge leaner, stronger, healthier, happier and more energetic.

How Long Does an Assessment Take?

The initial assessment takes approximately 30 minutes. The assessor then takes time to analyze the results and research the best plan to get you optimal results and any imbalanced hormones back on track. A full report with recommendations will be sent to you.

When Should I do Another BioSignature Assessment?

Ideally, you should have a follow up within 4 to 6 weeks to see how your hormones are responding and keep your positive progress and body composition changes going! Regular follows ups are recommended until you achieve your goal or hormones are restored to more normal levels. Follow ups take less time and the cost is reduced. Follow ups will be performed by your trainer in consultation with Krista.

How Long Before I Will See Results?

That depends on many factors from the type and duration of the hormonal imbalance, your activity level, lifestyle factors, compliance, how your body normally responds to changes and much more. Professional experience shows 99% of clients see positive results within 12 weeks and some in as little as a few days.

What is the Cost?

Initial - $250.00 for the assessment & comprehensive report and plan
Follow up - $100 for reassessment & updated plan (recommended in 4-6 weeks)

When is it being held?

Krista will be in Brisbane and performing assessments from Sunday 27th April thru Tuesday 29th April.

Krista Schaus is a certified PICP BioSignature assessor, PICP Strength Coach and SPI Personal Trainer. Through her own business, Defining Edge Fitness Inc., and tenure at the Poliquin Performance Centre in Toronto, she has helped hundreds of people, from professional athletes to Fortune 500 CEO’s, build their best bodies and achieve peak performance. She is an adult educator, former police officer, college professor and National Powerlifting champion.

For those interested in this service, please e-mail me lisa@lisastokes.com.au


Thursday, April 03, 2008

How much do I lift?
Doris has just asked me this question. I am going to give you the "it depend" answer. It depends on what stage of my training cycle I am in, it depends on weather I am wearing gear, and it depends on what you consider a lift to be. I only record my 3 competition lifts, so I have no idea how much I can do on a bicep curl, or a shoulder lift, and I haven't been on a leg press for 3 years.
However I can give you very accurate power lifting stats. At body weight 55.8kgs, using powerlifting gear I have lifted the following;
Squat 115kgs - (below parallel lift, ie butt lower than knees)
Bench 72.5kgs (1 sec pause with the bar touching the chest before pressing up)
Deadlift 135kgs (bent knees, off the floor with one movement to full shoulders back lock-out)
As I am a competitive lifter and I use belts, suits, wraps when competing, so I train in them most of the time. Therefore I don't know what my raw (non geared) lifts are. If I was pressed to guess I would say approximately Sq 100kgs, B 60kgs, D 125kgs. After this comp I will do a cycle without gear and measure them.
A lot of people ask me this question, and a lot of of them are men. They tell me they can squat or bench a certain number, but it is a different lift as they don't go to PL depth, or they bounce the bar off their chest etc. All this is fine, but you just need to make sure your are comparing apples with apples. Then the other thing to consider when making comparisons is that my official lifts above are under comp conditions - nerves, adrenalin, judges. I see many PLer's train well, but can't bring it on the day.
This is the great thing about Powerlifting - the competition is yourself. You can definitively measure your progress, and to move more weight on the bar often it is not about the strength of your muscles, it is about the strength of your mind.

In fact this is huge understatement. I had a killer training session today, and on the way home I realised how badly I smelt. I pity the next person who gets in the car!
I am just over 3 weeks from comp and my squat looks great. I benched today in my new shirt for the second week. I managed to get it to touch my chest, but my line is too low and I am loosing power. I need to so some work on pulling it back into line before it hits the chest but it is very painful. Rod and I are seeking specialist help on Saturday to see if there is any technique that can help me. It is a challenge but one I know I will win. My deadlift will be tested at the end of this week and I have done all the work so all that is left to do is believe it is there. My weight is on track and my goal is to get into the 57's before the end of this week.
Have a great night and a well earned rest - I know I will.

Wednesday, April 02, 2008

Think it and you will become it. Dream it and you can do it. Believe and it will be.

In stark contrast to yesterday, I had a wonderful relaxed day. I started that day by training 2 PL clients, then went off the gym myself for a recovery session. I made a sensational egg white and oats pancake for breakfast, then I met Liz for lunch and we had a great time chatting and catching up; it is wonderful to have nowhere to have to rush off to. I went back to the gym to do my HIIT session this afternoon and I am about to have dinner and relax.
However just before lunch I had a Thai foot massage at a spa near my home............oh! I am addicted.

Tuesday, April 01, 2008

It is that time of the preparation when the weights are heavy, the intensity is high, the adrenalin pounds and by the end of the training session I have nothing left.
Squat today;
2 reps @ 100kgs
3 reps @ 105kgs
2 reps @110kgs
1 reps @ 115kgs
2 reps @ 110kgs
plus goodmornings
6 reps @ 60kgs
6 reps @ 70kgs
6 reps @ 80kgs

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