Memorial Weekend

Dear Fans,

I thought I would sit down and write to you.. I guess since I feel kinda bad and you guy's are the one's who care to listen. I feel very run down tonight. It was a busy day today ending with a heavy patient load. I see patients from 4 to 9 on Thursdays, but I train myself and a couple others during the day hours. People often ask how I do it all.. work and train. See I don't have a job you can just show up to.. I have to have a clear mind and be focused on the individuals issue at hand. I have to listen, be open minded and then come back with a clear explanation to why they feel this way, use models and text books to show them what their particular issue is and then excert energy stretching and manipulating their muscles. It is very difficult!! Each year it gets harder to maintain running a practice and getting ready for a show. I started feeling the fatigue come on last week. I thought 5 weeks out was a bit early to feel that way, but Dave had just increased my cardio to 100 mins a day. It seems to get difficult turning the pages in my mind. I really have to concentrate on searching for the things I want to say. My thoughts are very slow.. and are just going to get slower. Just think... this is the best I'll probably feel til it's over... each day does get worse... you just get use to the crappy feeling and then it gets crappier!! lol. I don't feel real talkative when I'm getting close to a show.. your lucky to get a YEAH out of me. Sometimes that's all I can say " YEAH". Look good, feel like shit, right on track! Maryjane can't even finish our walks. She gets pooped out at about 35 mins. I have to drop her off and keep going. I'm going to have to watch her because it's not like her, but it's been warm here.

It was my good friends ( Jillian) b-day over the weekend. Her man (JJ) took us out on the town. He is awesome, a New Yorker so of course does it all first class. We went out to dinner and then to the club. He had us set up in the VIP just like in the songs..lol. We danced all night and then spent the next day at the pool chillin. We can say that was my Memorial Day excitement because I have to spend this weekend getting caught up on my life. So far this week, I've been able to get my billing and data entry caught up now all I have to do is.. work on about 70 patient files.. yeah fun.. clean my windows and screens finish up a bit of laundry and train and I have scheduled a couple massages to pick up some extra cash. My productivity goes down when I get close to the show. I can't do it all. I go crazy. I wonder how much longer I will be able to do both. I want you all to know that my fans, friends and patients are like big arrows pointing me in the right direction. When I wonder why I'm doing all of this a fan tells me how I inspire them, or a patient tells me they wouldn't be where they are if it wasn't for me and then at that moment I get chills down my spine and think " Now that is why I do this". I thank you for your support and encouragement.

My conditioning seems to be the best yet. I'm looking more like what I did at the 2005 Nationals but better. I'm holding at about 140 right now. I don't want to get there too fast. I'm thinking that we will kill me the last 2 weeks, so I make weight. It's only like 5-7 lbs, but the last ones never seem to be real easy. OK tired. Gotta get to bed. I'll put up a pix of us at the club. JJ in the middle of course with me, Cassie, and Jillian.

Your Pro,

Dr. Dena

Back From Georgia

Dear Fans,

I had another great weekend. I guest posed at the NPC Eastern Seaboard. The fans were great, very supportive. I met some good people from M&J's Nutrition( Hi guy's). Ronnie and Tony both were there to guest pose too. They were HUGE!!! A special thank you to my dear friend Tony for his help getting me around this weekend. We had a lot of fun... ate pizza!! Yummy!! I did a shoot with Annie from http://www.muscleangels.com/. She said that my physique was looking great!! Coming from the # 3 Ms. Olympia, It was taken as a great compliment.

My weight is starting to comedown. I'm in the low 140's right now. My hams and glutes are already better than on stage last year.. Not much more to ask for. I feel good.. getting good pumps.. 90 mins of cardio everyday. I split it into am & pm sessions just due to time. I'm talking with my video guy, and hopefully soon we will have some great new stuff happening with the site.

I would like to Thank Mike and Dot Foods for their sponsorship. Mike showed up at my office and told me to open my the car trunk . I could see him loading things into my car. 3 HUGE boxes of individually wrapped and weighed chicken breast. OMG!! I'm sure it will last the whole year!! What a great help!! Thank you again soooo much! I have 20 mins to get to the gym!! Have a great week. Thank you to for all of your support through my website. We are going to have a good year!!

Your Pro,

Dr. Dena

Back From New York

Dear Fans,

I'm biting the bullet for time as usual; I had to sit back for a second a prioritize. Writing to you was #1 ( although I did start a load of laundry but that doesn't count). I had the best time in New York this past weekend. It was my first time.. and boy did I get the treatment! I worked and got to do everything I wanted. My room was on the 15Th floor. It had a 25ft window giving a perfect panoramic view of the city. I got to see it at all different hours of the day. The window opened all the way, so it felt as if I were sleeping outside. It was beautiful just to watch the city.

The shoot with Steve, from http://www.awefilms.com/ , was a blast. He is so fun to work with. We did a gym fantasy he called it. It should be out on his site soon. He said he always wanted to shoot this particular MONROE sign.. so we did. It was something getting to it. We had to climb up on the roof of some abandoned building. We managed and it turned about great. You can check out that one right now on http://www.awefilms.com/ . Hey don't think any of the people involved have it easy. I spent most of the shoot with my hands taped behind me and tape over my mouth. We were crammed up in the back of a pick up truck with a hard top on it. OH.. in the sun to boot! I'm not complaining that's what I get paid for.. but it is very hard and exhausting work. Thank you to Bob Bonham for allowing us to shoot in his gym Strong and Shapely. It's a great gym.. lots of equipment, and he was playing some good techno.

Sat., after the shoot, I went out on the town. Joel was my tour guide... and he knew his stuff.. 5 time Jeopardy champ..lol By the end of the weekend He said I've seen New York from the north, south, east and west. I went to Long Island to see Dave and Collette.. http://www.davepalumbo.com/ , I was driven over every bridge.. ate a huge slice of pizza at the Koronet 11th & Bway, had Susi at Ruby Foos, the piece of pie I had from Carnegie Deli was to big for me to even finish.. and it was cheat meal time so I wanted to.. but ohhhh I've over eaten before and it's not nice. We walked all over Time Square... I saw where the ball is dropped... the lights and energy were invigorating. I told Joel I wanted to go steal energy... in the heart of the evening when the shows were getting started he asked if this is enough energy.. Oh yeah! It was great! Need less to say, I was pooped... I shot all day and then walked many miles.... I was really looking forward to getting back to my view. I went up to wash my face.... I was only gonna lay down for a second.. I was out all night. I woke up late.. for me.. 7am... 8am STL time. It felt like I had been in a fight. The soreness of laying on my arms for hours.. bruises and cuts on my elbows and shoulders... ouch! It didn't stop me though. We hopped across the street to get a leg work out in and off I went to attack the city from another angle... You have to get fish from a place that is on the ocean.. I'm a Fl girl remember.. I've caught, filleted, and cooked my own Grouper. I wanted sit by the water and have fresh fish. I packed my bags, since we would not make it back before my flight, and off we went to Joisey Shore to eat at Bahrs. I had Tuna.. it was a nice time.. nothing like Florida seafood! I did see the Statue of Liberty too. thank you to Joel, Steve, Joe, Bob, Dave and Collette for your time.... The Picture is from the shoot. I tried to put one up of my view.. but couldn't get the blog to take it.

Okay, so here is what is up right now. I'm totally screwed!! It's almost 11pm.. way past my bed time.. I leave for ATL in the morning to guest pose at the Eastern Seaboard. I still have to cook and pack my meals for the weekend, I am dieting for a show, pack my bag, enter my services for the practice, go to the post office, bank, and just saw I was out of dog food, so to the store is on that list too. I'll be in bed early tomorrow.. after rushing around and battling the airport. My prep is coming along nicely.. My friend Wendi told me she sees more muscles in my legs since the last color session.. April 20th. the scale has finally budged a bit.. still have like 8 more pounds to go.. it's all in that nice full behind!! Gotta pull that area in.... everything is better than last year, so I couldn't ask for more. I will be judging at the Kansas City show June 30, and working the MHP booth at the Missouri State July 21. These events just surfaced so are not listed on my scheduled events. After this weekend, I will be home to really concentrate on getting focused on my show 6 weeks later. I hope to bring in a sharp physique that makes all of you proud to be my fan.

Your Pro,

Dr. Dena

On My Way To New York!

Dear Fans,

I'm biting the bit here trying to get everything situated for my trip tomorrow afternoon. I have to finish up my business work for the week, pack, make my meals for the weekend. I like it though. Drives me crazy but it's exciting taking off. I'm going to do some video with http://www.awefilms.com/. I have never been to New York. I get to see Dave (www.DavePalumbo.com my diet guy) Friday night. He can look at me and help pull me in more. I don't think he will be disappointed. I will be staying in a condo over looking the city... I'm really looking forward to that...I've been trying to imagine what it looks like. I will shoot all day on Sat. Some gym stuff with some fight scene??? We'll see what we can come up with. It will be fun. I hope to see a bit of the place before I leave. I will be back there shortly for the Jan Tana June 23rd. Next weekend I will be in ATl guest posing. Training has been going well. I'm creeping down... 146 lb 7% BF. I have just been going crazy with so much work going on in both of my professions. I'm handling it though. Just always working at something. I'm doing 80 mins of cardio a day.. and train.. see patients all day.. and get my meals in... it's a lot of time management. I had so many comments on the picture to my blog last time.. I had to come back to see which one it was. Of course it was a butt shot!! Hey.. my mom even email ed me.. NICE PIX ON UR BLOG!!! She says she gave me that butt!! I'm going to look through a couple pixs right now and find one to put here for you.. then I have to boil up all my eggs and finish the laundry... I'll finish everything else in the am... augh.. Oh did I mention that I'm tired and hungry??!!! think of me this weekend over looking the beautiful lights of New York!! It'll be a reminder that " this is why I'm bodybuilder" the sport has brought me places I may have never gone!! Thank You !!

Your Pro,
Dr. Dena

Back from Iowa

Dear Fans,

I just got in from my Guest posing at the Iowa State Show. I had a great time. They have a lot of bodybuilding fans there to be such a small place. Everyone was so supportive... the athletes were nice, the show ran well... They seemed to really like my performance.. which made me feel GREAT! I was reminded all weekend why I choose this life style. It was really just so much fun. I tried out Jana Tana color.. It seems to be pretty good. The application process was so much easier.. and the bottoms of my feet were not black!! I finally figured out how to solve that. I'm going to use it for my other up coming events and most likely at the show.. since it will be the Jan Tana. I have to travel 2 more times and then I'll be home till my show On June 23rd. I will be in NY the 1st of May for video.. and the 2 week in May in Atlanta guest posing at the Eastern Seaboard, so still a lot of stuff for me to do. My training is going well. I feel good that I have my routines to practice and one less stress of the show off my mind. I'm chill at about 147. The weight is not falling off which is good. Body fat is continuing to go down. Dave just uped the cardio to 70 mins in the morning. Things in the office are going nice. I have a steady patient load that I'm handling well with everything else with less stress. I think through the years I just learn how to manage more with the practice. My office is really the only changing variable in my life.. the diet and work out stuff is constant.

I'm starved!! gotta eat and hit the hay.. I'm beat from the travel and posing. A special thank you to all my loyal members that continue to support me with your memberships. I really do appreciate it, and think of you... especially when the checks come in.. not to sound greedy.. but when I get the check I think of my fans and how much they help me out.

PS. Hi to all the Iowa peeps checking out my site... You all made me feel great!! I had a couple of fans that came because they knew I was going to be there. I was flattered!! Thanks Chuck! Really this is all about the fans... my fans are my friends.. and we can never have enough of those. Thank you again, please understand that I'm in the height of my season and practice, and do my best to get to my blog and your emails. I apologize to m the my space people waiting on me to reply. I'm working on it.. it just gets to be a lot.. you are all always on my mind .. believe me! Enjoy your warm weather!

Your Pro,

Dr. Dena

Back From Training

Dear Fans,

I hope all of you had a great weekend. I spent mine in Venice Bch, CA w/ the "Trainer of Champions", Charles Glass. I learned a lot as usual. People are amazed that I "need" a trainer. When you get to a high level of anything it gets difficult finding people that you respect enough to listen to. I don't want my mind space occupied by things I already know. Charles teaches me a different way to train by helping me communicate and stimulate my muscles in a particular way. He changes me technique slightly to hit my muscles bellies better and specific.

The hotel I stay at now has bikes, so I was able to ride back and forth to the gym all weekend. I use to train after Gunter, this time I was next behind Chris Cormier. There were a couple of National level competitors their to train with Charles too. I'm not the only one who comes far for the God Father of Bodybuilding. HI Kate!! Louie The Incredible Hulk was there.

We trained quads on Fri. I'm again splitting hams & quads up and have 2 days rest b/w them. I almost thought I was going to puke, that has never happened. I didn't, but thought about it. Probably from lack of sleep and heavy breathing. My quads were tore up!!! Sat. we trained back. He is very pleased how my back has come up. The work out was great; I worked til until I couldn't pull any longer. A fan took care of my lunch at Firehouse Sat. I was honored that someone knew me and hooked me up. I don't know who this person is , he didn't make himself known, but thank you.. stroked my super star ego for a moment.. lol!! After my work out on Sat. I decided to ride the bike along the strip. I was gone peddling for hours. It was a nice time but.. oh my legs!! It was a bit over cast, so I couldn't see the sun set. I haven't seen the sun kiss the water since I was home last in 2000. Sunday morning back on the bike and up to the gym. We met early to train my key area.. hamstrings. I rested for an hour after and then we worked on some clean up moves from previous workouts. I hoofed it back to the hotel to clean up and check out. Charles and I went to lunch and almost lost track of time. My flight left @ 3 ;I got to the airport at 2:15. they almost didn't check my bag. OMG!!

Now back to reality. I've really been trying to work on my stress levels. I just have so much to do I go crazy. One thing I thought about this weekend is focusing on how good I have it, and not how hard it is to get everything done. I realized this weekend that I need to pull inward.. this isolates me further from a normal life, but I find right now getting focused for my appearances and shows, I have no time outside my practice. Whatever " spare time" I have must be spent on office organization, posing routines, training and resting. The only hours I have to do this is before work, which I now do 1 hour of cardio and work out before I see patients, so that eliminates any morning time for anyone, and in the evening after work. I work until 6 or 7, unwind for a second do some paper work for the business, practice my routine and bed by 9pm. See no time for anyone but my dog. I must say that I missed her the most this weekend. I couldn't wait to get home to cuddle and snuggle with her. Oh, by the way Maryjane ( my dog) has hurt her back somehow. I've noticed her limping.. I'm taking her to the chiropractor tomorrow. He will adjust her and show me how to. I'll let you know.

I leave for Iowa in 2 weeks. I need to practice more @ the gym in the aerobics room instead of in my head during cardio. I went into the posing room at the MECA ( Venice Bch Gold's)and it seemed like I had 2 left feet. I have to practice every night this week. that makes 1` hour of cardio, 1 workout and 1.5 hours of posing adding up to 3.5 hours of prep / day, and on top of that see patients and have an open mind.. and I wonder why I feel so overwhelmed. I'm struggling but realizing the fact that taking care of myself does not make me a bad person. If I fade away, please continue to support me with your emails. They keep me going. My distance is me forcing myself to focus. I can only accomplish this by doing, not talking about doing... there is a big difference.!!

Have a great week! Keep in touch.

Your Pro,

Dr Dena

Spring Is Here!

Man it's a beautiful day here in the STL. I wanted to make sure I got to my fans first thing, even before cardio. Dave just uped my cardio to an hour first thing in the morning, everyday. I've been getting on the treadmill I get a great workout on it, but Maryjane suffers because she likes the walks, so today I'll walk her for 30 mins and then get on the treadmill for another 30. My physique is coming together nicely. I'm still at 150 lb, but 8% body fat. The heaviest I've been at this low BF. My upper body conditioning seems to really come in quick.. I need to concentrate on bringing in that glute / ham area really tight. It's good for me to hold on to as much weight as possible to allow for crunch time. I do need to weigh in at 135 or lower. I have to meet with Charles next weekend; he will design my work out up to the show. Our main focus is bringing the legs in, but keeping them full.... almost impossible. I still look better this year then ever off season, or point in time. You can only strive for improvements, if that's happening then you're doing something right. My time is about to take off. I start my tour.. living a somewhat professional bodybuilder life style of travel and performances. This is going to be a great challenge since I do have a practice to run and focus on. In the past my patients have thought they were doing me a favor by not coming in and giving me time to train.. I appreciate the thoughtfulness.. but this is something I don't need happening. I concentrate all my energy on the practice and the show. I am here for you..It is my job, which I love!!

I'm beginning to get some organization in my office. I'm getting a routine down. Cassie did well in her show.. 3rd in the D class. She now plans to go on to the Jr. Nationals. I'm back to doing all my entering; Back to wearing the hats of several people. It does get more challenging each year when shows come up.. mainly because I continue to grow.,. that is a good thing. One day I will have to make a choice... I'm sure you all know who I will choose. Health and Fitness will always be my lifestyle!

Well I'm here windows opened, crisp air, sparkling clean house, motivated to start my day. Off to do cardio, I have to get a meal or 2 in and get to the gym to train hams and other leg stuff, meet with music guy @ 2 to finish up music for my guest posing in Iowa April 21. Hope you are all doing great!! Special thank you to the members... I couldn't do this without your help. xoxox!

Your Pro,

Dr. Dena