International Personal Trainer / Fitness Model

Bikini/Posing Suits
Heels
Makeup
Beauty Blotting Papers
Small Mirror
Jewelry
Tanning Supplies (Tan, Latex Gloves, washrag)
Oil-free Lotion
Glaze/Pam Cooking Spray (for sheen)
Spare Hand Face Towels
Q-tips
Scissors
Tweezers
Clippers
Safety Pins
Bikini Bite/Glue
Hair Ties
Hairbrush
Hair Products (Gel, Hairspray, Curling Iron, Gloss etc.)
Toothbrush/Paste
Mouthwash
Food
Bottled Water (Iced to sip slowly if on a limit)
Flip-Flops
Umbrella
Music (CD Tape)
Vaseline for Teeth
Sugarless Gum
Photo Shoot Clothing
Clothing Change for after event celebration
Camera
Snacks Junk Food (for Sugar Muscle pump if needed)
Business Cards
CV/Comp Cards/Photographs
Promotional Items
Directions to show and hotel
Copy of entry form- Organisation
membership card
Resistance Bands/Dumbbells
Tampons
Supplements

Thanks Everyone for messages and support on my 1st competition,

Everyone is asking what was my treat meal, well the lads took me to Dempsey hill to Lamborghini’s and I ordered a Wagyu Cheese Burger, with chilli fries and we shared a bottle of Verve Clicquot Rose, later a Ben and Jerry’s Ice cream waffle Brownie mix-to go (and ate it on the sofa as my body needs a rest.)

Today I’m happy to eat clean but with good foods added that are not allowed in Competition diet, fruit, Milk in my coffee, both I haven’t had in 3 months! and Protein Powder, Oats, Peanut Butter which I cut out 2 weeks ago!

No gym today apart from dancing down in Sentosa, Tanjong Beach Bar to see my friends and have a celebration Beer
Tomorrow I will be stronger and back to smashing it at the gym after much needed time out! x

Business Cards Done in 1 day?

This girl is amazzzzzing Check her out!

Vivonne Soong

Tel / 65 6222 3000 Fax / 65 6222 0010
Add / 53 Amoy Street Singapore 069879
Website / www.print22.com.sg

I don’t recommend this for everyone, this is something that just works well for me, if a unexpected event or photoshoot comes up and I need to strip and get great results fast.

I train on a empty stomach as soon as I wake up as this will use energy in my stored Carbs (Fat/extra pounds from Birthday cake that I ate a year ago and went straight to my hips) and not from calories from food I had just eaten….this burns double but I’m careful not to go into my muscle i.e. From not going over 85% bmp of MHR and not training to long as I have been fasting for 8hrs!

I start training within 20 mins of waking up and after taking caffeine, for 30-60 mins tops!

I then  recover with a piece of high GI fruit and a shot of Glutamine to repair straight after, then a clean Protein shake 10 mins after that. I get amazing results but I train hard, eat clean and lean cutting out bread, processed foods, sugar, alcohol and limit dairy until the Photos or event.

Landing yesterday  in Manchester airport at 7am after a long 18hr flight, determined not suffer from the dreaded jet leg I made myself go shopping in the Liverpool L1, as it was the only way I knew I wouldn’t crash and fall asleep;) also managed to go food shopping to stock up on clean food while I’m here for the next few days,Oats, Natural Peanut Butter, Greek 0% Total Yogurt, Eggs, Cottage Cheese, Coffee, Lean Chicken Fillets, Chicken Slices.

I also packed supplements trying to help keeping my muscle tone and not gaining to much weight over the next few weeks Protein Powder, BCAA, Glucosamine, Power Drink Mix, Fish oils.

Today waking up 7am sharp in a lovely apartment situated at the docks (supplied from BASE rentals dealing with short stays with hotel service) feeling bright, fresh and happy to a beautiful English sunny morning and instantly thought it was a perfect day to make my running Sefton Park run Fitness video which I will editing and post asap.