I am pleased to let y’all know that I am featured in the September issue of Arizona Sports and Lifestyle Magazine! No, that’s not me on the cover playing the piano, that’s Lady Gaga, who was just in concert here in Phoenix a couple of weeks ago. But there is a great 4-page article (with photos) about lil’ ol’ me on the inside, starting on page 46. Here’s the link to the magazine, flip to page 46, give it a read, and let me know what you think! YEEHAW!
Karen Mullarkey's Blog 
Read the latest news from Karen Mullarkey including competition updates and fitness tips.
Arizona Sports and Lifestyle Magazine Feature
September 8th, 2010
6 Days From My IFBB Bikini Debut
September 5th, 2010I am in the final stretch until my IFBB bikini debut and I can see the pizza at the end of the tunnel! Training has been going great and I love the week of the show because of I do not have to lift as intense. I just hit upper body Monday-Wednesday and focus on cardio, diet and posing.
The diet this week will be a bit challenging for the next 3-4 days as I lower my carb intake to dial my body in. I will then add carbs back in on Thursday, Friday and Saturday. The TOC is a one day show so I won’t have to worry about going on stage 2 days in a row, which can be very tiring.
I am so excited to step on the bikini stage for the 1st time. I have no idea how I will place, but I do hope to be in the top 10. I have to be careful not to come in too lean, so my body weight is about 4 pounds more than where I come in for a figure competition. I must say, it feels weird but is much easier on my body. Only time will tell if the judges like my look!
Once the show is over, my trainer and I will be heading for the nearest pizza joint. It is a ritual after my competition to get Italian food and a glass or two of wine. Life is way too short, so you have to indulge at times! YUMMY!
I will be doing updates on my fan page on facebook and also on my website, so be sure to check in.
Wish me luck………..
“No Mullarkey” Training Tip of the Week
September 2nd, 2010”No Mullarkey” Training Tip of the Week….Consistency! If you want results in the gym, you need to be consistent! You are not going to get the body you are dreaming of if you do not put the time and effort in. You need to lift weights at least 3 days a week and hit cardio 3-5 days a week if you are looking to change your physique. Don’t forget that diet is 80%! Remember…..”No Excuses and that is No Mullarkey”!
12 Days Out From The IFBB Tournament of Champions
August 31st, 2010Well, I am back at it again. My last figure competition was back in February of this year. I am now just 12 days out from competing at the Tournament of Champions in Culver City, Calif., on September 11. There is just one difference between now and then, I have decided to make the switch from figure to bikini. This is the first year they are allowing bikini at the Olympia and I figured, “What the Heck”!
This was not an easy decision for me because I absolutely love competing on the figure stage, but in the end I decided that change is good. I have been competing in figure for the past 7 years and I certainly have the 7 year itch. I am excited to try something new and I also think that my body type is better built for bikini. I think what had hurt me at the pro level is that I cannot put on a lot of muscle so I feel that what they are looking for in bikini is easier for my body to obtain.
Has my training changed? Yes, it has changed a little. I now don’t have to worry about lifting as heavy and my joints are thanking me. I also can run more and do more track workouts than I normally do because I don’t have to worry about burning muscle. Don’t get me wrong, I have worked very hard for my muscle tone but I can do more intense cardio and not worry so much about losing size.
My diet also has been a bit easier. I still have to eat very clean, but it is not as intense as my diet preparation for a figure show. I want to come in a little bit softer than I did back in February so I will have about 3 extra pounds on me by the time I take to the stage.
The posing has taken a little bit to get used to, but I am looking forward to just having fun on stage. The judges want to see a lot of personality on stage, which comes naturally to me. I like the fact that I don’t have to squeeze my muscles, which makes the posing much easier as well.
Don’t get me wrong, bikini prep has still been hard and I have hit my workouts with the same intensity. It is just different and different is what I needed for the remainder of this season. I am curious to see how I will fair and who knows, maybe I will cross back over to figure. You can go to my website at www.karenmullarkey.com for updates backstage on the 11th. You can also find updates on my fan page on facebook.
Remember…..”No Excuses and that’s No Mullarkey”!
Karen Mullarkey
IFBB Pro
www.karenmullarkey.com
“No Mullarkey” Personal Training
Mullarkey is Crossing Over to IFBB Bikini
August 30th, 2010After thinking long and hard, I decided to make the crossover from figure to bikini. Look for me to make my IFBB bikini debut in less than 2 weeks at the Tournament of Champions in CA. I am very excited to try something new and please check back for updates from backstage at the show on the 11th of September. Can I get a YEEHAW?
Welcome Tricia
August 17th, 2010I would like to welcome Tricia to the “No Mullarkey” Virtual Training Team. Tricia and I met on good old Facebook and I am looking forward to working with her. Tricia resides in Virginia. Welcome aboard!
Ciao! Buongiorno! Che meraviglia!
August 12th, 2010That’s about the extent of my Italian speaking skills. I told you earlier how “No Mullarkey” is going global as I had a virtual client who lived in Italy. Now, to top things off, I’ve been published in an Italian fitness magazine called “Olympian’s News”. They included a photo and an article (that is in Italian) so I have no idea what it says, but I’m sure it’s fantastic! Here is the link Olympian’s News … Scroll to page 20.
I have a lot of stuff going on and am excited to start making some headway with the national and international fitness magazines! I’ve got a bunch of great stuff coming up, I will definitely keep y’all in the loop when the time is right. For now, I just wanted to share this great news. Thanks for your support, and remember, NO EXCUSES!
- Karen
The Power Straps Infomercial
August 10th, 2010I just wanted to let all of my friends and fans know that I landed an infomercial gig for a great product called The Power Straps. It is very similar to the TRX system, but better! I will keep you posted on when it will be airing. YEEHAW!
My Mentor
August 1st, 2010I wanted to give a shout out to my trainer and best friend, Ernie Villegas on his birthday! Yes, trainers need trainers, too. I started training with Ernie of Ernie’s Elite Team www.ernieseliteteam.com back in July of 2004 for my very 1st figure competition and have been training with him ever since. Ernie and I have been with each other through thick and thin. He has taught me so much about fitness and nutrition and he is the one responsible for changing my physique and lifestyle. I also have him to thank for guiding me down the road of personal training. He has taught me so much over the years and I am now sharing that knowledge with my own clients.
After competing in my 1st local competition in November of 2004, I decided that I wanted to continue competing and to get my feet wet at Nationals. We went back to the drawing board and worked our butts off on developing my back, shoulders and legs. It all paid off because we went to the USA’s in July of 2005 where I placed in the top 5. Ernie and I then realized that we had something special. We were now on our quest for a pro card.
That dream finally became a reality in July of 2007 when I earned my IFBB pro card at the Team Universe in NYC. What a long road it was, but I wouldn’t change it for anything. I was proud to say that I was Ernie’s very 1st client to earn her pro card and I owe it all to his knowledge, persistence and patience. We certainly make an amazing TEAM!
Today, he is still by my side at each show I compete in. We still continue to train together 6 days a week and don’t miss a beat. We are both running our personal training businesses as a TEAM. If I have questions or concerns regarding one of my clients, he is there for me and vice versa. We just took the record locally for the most clients in a Phoenix regional NPC competition, combined we had 20 competitors in the show. Three of Ernie’s clients took 1st place in their classes and he will be armed with another good group to take to Nationals. I wish you all the best of luck this year!
Ernie, thank you so much for taking me under your wing and sharing your knowledge with me. You are truly my mentor and I continue to look up to you. I only hope that I can be half the trainer and friend that you are. Not only are you the best trainer a gal could ask for, but you are a very giving and kind person who always puts others before yourself. You may not take crap off of anyone, but you are always there to help in anyway you can. Thanks for everything you have done for me and someday we will make it to the Olympia stage because you deserve to see all of your hard work and sacrifice pay off!
Happy Birthday, Boss!
“No Mullarkey” Training Tip of the Week
July 29th, 2010Nutrition! 6 pack abs start in the kitchen! Prepare your food on Sunday so you can grab and go during the week. Eat 5-7 small meals throughout the day to keep your metabolism burning. Each meal should consist of a lean protein, moderate complex carbs and “good fats”. Don’t forget to drink plenty of water and remember, “No Excuses”!
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