Description: This is the first video to my series of my journey to my first NPC Physique Competition.

Description: My current meal plan

Description: This week I share my favorite treats to beat the fearful sweets of the upcoming Holidays.

Description: Lats!!! My Dual Cable Pulldown.

Description: Rope Lat Pullover

Description: Happy Halloween!!! Week 4 is halfway done....just hopping along... ;)

Description: My Muscle Plan

Description: Back day! Rows and more rows - building the depth! Workout Curiosity of BESICKFITNESS -- Adam Bisek, NSCA-CPT, CSCS, NASM-PES, CES, PTAG, PN Personal Trainer and Nutrition Coach Myotropics Physique Nutrition Sponsored Athlete and Writer and Filming Curiosity of Sperf.

Description: Despite my 3 day gym week my diet remained on track. Had to prioritize my plate and study a few mornings instead of lifting this past week. But I am ready to get back in the on and continue to push past more personal records! I am also sharing my favorite fall treat - roasted pumpkin seeds!

Description: Checking in after a long 2 weeks. Making great progress! :)

Description: First snowfall of the season! Perfect weather to work up a good sweat!! Today is a peak at one of my weaker areas, my hamstrings. My Workouts: There is an order and sequence to each exercise within my program and workout. Each program builds off the last one. My trainer puts me on a 4 week program. The style of training I am currently in is performance based and focuses on explosive training, minimizing eccentric stress and focusing on the contraction. Mixing in plyos and different activation techniques within the workout. I love this new program, I am continuing to progress in sets and reps, stronger contractions, and developing my knowledge on how to load weight for a specific training effect. -- Armored Physique, Casie Shepherd IFBB Pro.

Description: So this is my first weekday morning that I have not gone to the gym in a LONG time...as you will see I am bored. :P SO I decided to share with you my food prep for each day.

Description: My weekly update regarding where I am at, posing, routine etc. Physical Therapy Progress with my hips and overall body. And lastly the trials of gaining muscle. :P

Description: Oh man...the time has come, the start of the season of wonderful delicious feasts among love ones. With the Holidays fast approaching, you may be questioning whether or not you'll be able to maintain your healthy habits. I have found that with focus and my rules of thumb I am able to breeze through the Holidays without putting an ounce of weight on and perhaps even lose a few lbs in the meantime as I continue to prep for my spring shows!

Description: I don't just train to look good in the mirror... I don't train to simply attract attention....BUT... I DO train because it is in the gym, where I feel myself, I feel alive. It is the only place where an entire life, month, day can be compressed into an hour of sweat, where millions of emotions can be felt like hope, satisfaction, disappointment, fear, triumph, doubt...all in one session. I train because during a workout I feel like there is nowhere else I want to be. By going to the gym every morning I get the chance to wake up filled with desire and enthusiasm to face the day ahead of me! Lifting gives me the opportunity to start each day with a new challenge, a way to exhibit my abilities, my ambition and determination....

Description: 12 weeks out! Flies, Presses and Benches, oh my! First week evaluation of my new 4wk program. Plus Santa gifts and post workout coco Power!

Description: I will be competing this year in NPC Women's Physique. I will be starting with my first show this year in March and continuing through out the summer. I hope to place and make it to Junior Nationals! :) You're it, quick tell me yours!?

Description: No better way to start the new year than the best leg day I have had yet!! 2x my weight squats like butter!! :)

Description: Suit time on a very cold friday night in MN... ironic! At Perfect Fit Gear. - While on stage we do not have any props, just YOU, so making sure that your suit fits your body appropriately is important, you are the star on stage. - The geometry, pattern, and color of the suit has the power to make your body look leaner, meaner and bigger. Just like your poses, you must design the suit around YOU and what YOU want to show off! I love this part of contest prep!

Description: Learning from last year's suit: how it fit, held up, sparkled etc has influenced my design for this year. This year I am going local, getting sized periodically as I lean down, rhinestones pre-applied with the perfect coverage to accentuate my physique on stage!

Description: Just a friendly update on my last week and plans to come!

Description: Just got back from an awesome event! :) Details soon! I am all dolled up today just like show time! Looking at different looks to help accent those feminine features under those bright lights; cheeks, lips and eyes are important. Briefing on my last week and a workout update! Only 10 weeks out!!

Description: Speechless...... Happy Report! BEWARE: squealing will be involved. ohh.... can't forget....check out my new athlete page: http://www.facebook.com/LizBNPCCompetito r?ref=hl

Description: Me just being me; my Body Fuse Finalist Video. 'A successful leader and athlete, is relatable, shows confidence, self-promotes, stimulates a unique experience, breathes loyalty, and offers consistency in the quality of the service they share to others and their brand they represent.' - cheezziitt

Description: Yeah for being one step closer to being a sponsored athlete!! Would absolutely love being part of the Body Fuse family! Weekly update, current workout plan of attacked, and progress pics. Fitness is taking over!! :) :)

Description: I was asked by a fellow Body Space member ;) what supplements I used just starting out. Glucosamine, Calcium & Vitamin D, Glutamine, Vitamin C, Multivitamin and and Fish Oils. Make sure to do your reseach on what each manufacturer provides and make sure it meets your goals.

Description: A lot about a lot. :P Training, lifting stats, nutrition, dogs, snow, and lots of silliness. :)

Description: Putting aside competitions, nutrition etc what is one thing I have learned along my journey.....the lesson of patience. If you build it the fat will shed! ;)

Description: Just a little shoulder reCAP from my past week....I have always been very careful with my shoulder training. Especially with heavy weight flying over my head.... I try not to go too heavy too fast, I know poor form with shoulders have a greater tendency for injury. Developing your shoulders are keep to a strong and bigger upper half. With my large legs this is critical for portions on stage! :)

Description: Hope you had a lovely Valentines day! Here I share some heart healthy fit tips along with some happy dancing.

Description: While cortisol is an important and key human trait for our body's response to stress, it's important that it is only temporary so the body's functions can return to normal following stress. My body was giving my clues to it's chronic stress responses. It take a lot to recognize this and take control! I am moving past my self-pounding and accepting that I took too big of a bite and that it's OK to hold off on my exams. I have a lot of passions and goals in my life, and my competition is the one at hand right now. Soooo with that said. I am going to put down my books, and put more time into myself and keeping my house standing. :P I'd like to get more stretching and rolling in I know I have been saying this for weeks... I've been feeling more stiff lately. Not sore, but stiff and really tight. Work has picked up a bit more which adds more stress. So this past week I made it a goal of mine to disengage my stressors as much as I can. I am going to ask for more help at work, I am going to set an evening routine I can follow, and keep social media on the low. 5 weeks out and I mean business!!

Description: A little glimpse and recap on my recent photo shoot in January. It was a lots fun; I wanted to show that despite my muscle there is a different side of me - soft and feminine. Trying to shift from the hard and ripped fitness shoot and find a balance of sweet with splash of strong! 'The Girl Next Door' Photo Shoot Wardrobe: Teaser by Yuli | Yuli Xenexai MUAH: Oskar Ly Photographer: Nana Tran

Description: My new mission if I choose to accept....Lean Mean Fat burning Machine!

Description: Friday Fun Fit Tip! Don't have a lifting buddy? No problem, here are a couple tips I've learned along the way to help me lift heavy solo!

Description: Like a lot of people you might think that muscle weighs more than fat.....and that muscle weighs more and is therefore bad. False!!! Gravity is gravity - a pound of muscle and a pound of fat have to weigh the same, but they do differ in density! And that's a GOOOD thing, meaning if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume/space, than the muscle. That’s key and very important when your goal is the lean up up and be toned!!

Description: Last 2 week\'s recap and the next 3 week look ahead! Yeah yeah yeah! I am so very honored and excited to represent my sponsors!! Check them out!!! http://truefitnessclothing.weebly.com/ and http://www.facebook.com/HardBodyBronze

Description: It's not so much that your muscles are lacking or can't perform each and everyday you lift but rather you must learn to evaluate if your brain is ready to focus properly on recruiting/isolating those muscles you plan to use. Like anything else it needs training too, make sure to completely be aware of your lift. Physical and mental tasks activate similar areas of the brain, by not having your mind focused on your lifting you limit your ability to carry out your workout properly and efficiently.

Description: 2 weeks out.... On the home stretch! http://www.bodybuilding.com/fun/james9.h tm 'Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.' - Norman Vincent Peale

Description: Peak week!! Good excuse to wear sweats all day long! ;P The final step to help achieve maximum muscle definition and your best physique you can bring on stage. This week is all about manipulation, fine tuning and observation of you water, sodium and carbohydrate intake and retention. There are many ways to go about this peak week.

Description: A quick journey through my weekend at the NPC Upper Midwest Bodybuilding Competition

Description: Fit Tip -- Slow down and CHEW! -- Helps start the important digestive process and aids in the proper transport of nutrients in your body. -- Poorly digested food means poor absorption of the 'good stuff'; aka vitamins and nutrients that the foods you are eating provide. Chewing each bit thoroughly allows less air and more saliva to tag along which decreases gas and discomfort. --You are more than likely to eat appropriate portions when eating thoroughly especially with the yummy food at family gatherings. When you are eating slower, your brain can tell you that you are full sooner, causing you to eat less.

Description: Quick reflection on my 2 weeks between shows, what I have learned, what my goals are and of course some dork-ness. I also just finished my second photo-shoot with Jared Lee along with some of my team members and had a BLAST! I can't wait to get back on stage this coming weekend!

Description: It's the day before my 2nd Physique show this year! Follow me the next 24 hours as I get ready to get on stage! @cheezziitt on twitter and Instagram :) :)

Description: The crazy day has arrived!!!! Wow what a day! I will be posting a post show vlog soon.

Description: Being Healthy and Happy! It is my story and I am sticking to it!

Description: Overall my goal is to keep improving my physique, and continue to live healthy and happy. Fitness continuous journey it requires time, persistence and patience. Each day I strive to keep my balance with a positive attitude and enthusiasm in all aspects of my life. :) I have learned good health, muscles and smiles are contagious, I am on a mission to spread the fitness bug!! :) Check back for more of my vlogs as I continue my journey!

Description: SO it is post shows; I did a reset and now my summer journey to building a better me INSIDE AND OUT has begun!! Balance to me means that I have to portion out my time and energy in a way that benefits me, my goals and my desired lifestyle. I do not have balance when one aspect of my life is stealing time and energy from the other. That is sometimes the case when in competition mode. Now it's GO TIME! To be balanced right now, I have to give sufficient time and energy to all of my current goals and priorities, including physical improvement which means productive gym time, my diet by exploring new and fun recipes, emotional development with all my relationships and mentally by pushing to new levels in both my career in Architecture and my love of fitness! I need to be creative, as well as productive when it comes to this juggle, join me for my upcoming vlogs for the ups, downs and goof arounds!!

Description: Happy Fit Friday! Keep your feet happy by using these helpful tips for your tennis shows!

Description: Just a little weekly update and Fit Tip!

Description: Sticky Finger Granola -- aka too good to be true Homemade Gluten Free! Sometimes I just need to re-fuel with a few generous spoonful's of granola. I've never really found a store-bought granola that I'm entirely in love with, so I usually make my own Homemade Granola. The fun part of granola is its versatile and creative tweaks you can do for each batch. My favorite is below! Enjoy! Top 5 ways to get sticky with your granola! 1. Right out of your SINGLE SERVING bag! It's a delicious, healthy snack. 2. Create your own parfaits with Greek Yogurt. 3. Use it as a topping on a baked apple. Mmmm! 4. Put some pizzazz in your salad by adding granola to it. 5. It may seem odd but add it to your egg whites for a great pre-workout!

Description: Its almost showtime...so besides your chiseled body what else do you bring??!! Here are a few things I have learned and things i pack for competition day! It's what I like to call my magic hat aka duffle bag full of stuff! Fun breakdown http://www.bodybuilding.com/fun/toddcomp .htm

Description: Just a little glimpse of my shoulder workout- check out this awesome article that resembles my workout: http://www.menshealth.co.uk/building-mus cle/get-big/boulder-shoulders-232473

Description: 12 weeks out from my next show in Texas!! You may be asking yourself, what has cheez been up to and what is next?!? Well....

Description: Friday Fit Tip! Summer is a busy time for most; with all of the BBQ's, weddings, bonfire, dinners, shopping, celebrations, and altered schedules, it's difficult to remember all of the tasks that are routine in our lives. That's no reason to forget to practice good oral hygiene; lifting isn't my only dedication to my wellness; so is my dental health. Make the tooth fairy proud! http://www.dental.net/dental-nutrition/f oods-good-for-teeth/ http://www.rd.com/slideshows/10-tips-for -healthy-whiter-teeth/#slideshow=slide7

Description: Week 1 report! As you can imagine, even a relatively simple change, such as changing your diet, if it is totally new, can seem daunting at first. It involves some dynamic restructuring mentally, emotional and more importantly physically. This type of change can be felt whether you are starting contest prep, get fit, or loose fat programs; all will require consistent effort, determination and will power to break free of self-reinforcing patterns, and the body's natural resistance to change. This is how I felt this week; little taxing and challenging to my mind and physical body.

Description: Key ingredients in my awesome 'Muscle Juice' ---- Next week I'll go in detail on how adding a dash of Drive and topping it off with Focus just blows things up!

Description: I have learned the importance of Rest, Relax, Recover and RELOADing! Our bodies need rest and recovery to make GAINS and progress. Proper recovery is vital to our physical and emotional wellness, and becomes especially crucial if we are engaging in an intense exercise regimen. So today, do something relaxing for your body and MIND. Allow yourself to reload so that you can reap the true benefits of your hard work that occurred the week prior and to prepare yourself for the week ahead.