I have been MassNutrition athlete since 2007 and been really pleased with our co work. Now there is some new things coming out and also new plans for the future and it is time to move forward. I want to thank the whole Mass-team for these great years and also all of you for reading my blog and sending me questions for the ask Minna-section.
My blog ends here now but there is soon coming something else… so I’ll keep you posted!!!
Last week I have been on a summer vacation:) I have enjoyed the free time at home, trained, met my friends and planned for the uppcoming contest season. Couple of weeks ago I was judging Finnish qualification contest for the nationals and this weekend we’ll be at Lappeenranta. After this weekend we know the Finnish team for the World championships and the line up looks really good. We have one competitor there who represents Pro Elite Team in the new division, Bikinifitness. Suvi Iso-Kuusela looks great and is ready for the show, I’m so excited to see her on the stage…exciting:)
Last weekend we spent the weekend by looking Olympia live show. The fitness routines were amazing and it was so great to see Phil Heath win his first Olympia. This year we decided to skip Las vegas, but next year we’ll be there again.
This week I had a meeting with Jari Mentula, my coach and we made some new plans for the diet season. I would really like to try the new division WPD which starts next year at the pro stages, but we’ll see…I’ll keep you posted. Here is couple of pictures from the last contest preps, I have always loved to pose and it would be great to do posing routine aswell:)
Good luck for all the competitors this weekend, see you at Lappeenranta!!!
Last weekend we met our Pro Elite-team members Heidi and Jari Sorsa. Heidi is soon starting her prep for her pro debut and Jari for the nationals. On sunday we met lots of girls who are getting ready for this fall and next spring competitions. In the evening I checked one fitness routine and one Bodybuilding routine. Weekend was busy but really great, when you do something you love you don’t even notice the time, it flies:)
Yesterday it was time to go to a hairdresser to dye my hair. I’m so happy that I have found a good place where I can just go and trust their work. Umppu is such professional:) Thanks to Prime Hair !!!
http://www.primebeauty.fi/www/
My training is going great. Last week I started the gymnastics again and at first I thought that I couln’t do all the things there yet but luckily I was wrong. I have recovered totally allready which feels great! Now I’m so looking forward to start the diet and see my new physique on stage.
I had the the operation done by The Look and I have been really pleased for the result!
http://www.thelook.fi/suosittelijat.html
The off-season is almost over and next week it is time to clean up and add cardio in the training program.
About my supplements, at the moment I use Mass recovery, Mass Isowhey, L-glutamin, leucine, Animal pak, Omega3, Mass pump, Mass creatine and Mass Beta alanine. Next week it is time to add Cla, Green tea and L-carnitine to boost up the metabolism.
Tomorrow I fly to NY, shopping and training and then few hours of sleep and back to home. NY is my favorite destination for the layover:) But before that I’ll train legs and check out the training of our new team member, she’ll compete in the next years bikini:)
Last year I did my test judging in our national competitions and this fall I’m going to be judging for real:)
Couple of weeks ago we had IFBB judging and technical seminar in Finland, which was held by Pawel Filleborn who is the chairman of the judges committee. The day was full of important knowledge and really motivate me as an judge but also as an competitor. Pawel was professional and good speaker and gave us really good point of views recarding our judging. Pawel arranges also training seminars and I think it would be great to participate that as well. Like he said: winner does’nt have a weak point, and that is something that we competitors try to concentrate all our career, to develop our weak points so that one day they won’t be that any more.
So next month the competition-season starts in Finland. The main event is called MassNutrition body and fitness and it held in october. So you’ll find me in our MN-booth then!
Yesterday I met our Pro Elite competitor Suvi Iso-Kuusela, who will be competing in the Bikini Fitness-category. Bikini is new add for the competitions and it is really exciting to see all the girls competing there, so looking forward for this category:)
Me and Kimmo give also posing and T-walk practise for the competitors and all of them look so good! Good work girls!
Then about my training…like I said earlier I had an operation 3 weeks ago and the trainig has been,well…I really could ask has there been any training? The first 2 weeks were a missery…Now when the body starts to be ready again I’m so happy to go to the gym again, so don’t wonder why I smile while pumping:)It probably did really good for the body to be out of the gym for a while. thought I wasn’t completely out of the gym, I was there to help my team to train.
Jari did a new off-season diet for me and It has felt good, thought in the weekends I still allow myself to have a cheats days, but only for this month, then it is time to press the ON- button again:)
It is allready august but the weather in Finland is so warm…so enjoy the summer and train MASSively hard!!!
Here is a sample of new Hardfitness calendar, I’m miss december:)
JC Lopez photoshoot me during last Olympia, when I was just starting my diet for the FT.Lauderdale pro fitness.
The place for the photoshoot was a big house in Vegas and JC did great job.
The models on it are:
January – Amanda Vassallo (USA)
February – Melissa Marx (USA)
March – Ginette Delhaes (Canada)
April – Taylor Matheny (USA)
May – Courtney Bynog (USA)
June – Karly Woodle (USA)
July – Randy Moore (USA)
August – Amanda Iannelli (USA)
September – Michelle Adams (USA)
October – Genevieve Brodeur (Canada)
November – Stefanie Richard (Canada)
December – Minna Pajulahti (Finland)
Jan 2013 – Susan Salazar (USA)
now the body shows its signs that it has recover from the competition-season.At the moment I train 4-5 times a week in the gym and then once in the gymnastic hall. No cardio and the carbs are back. The years have shown that I get my best condition after a good off-season, and now it is time to keep that.
We decided to change my leg-training back to heavy weights, that just work better for me. Last week my leg-training looked like this:
smith-squat from the bottom 5x 6-15, two last sets with drop series weights 40-100kg
leg-presses 5x 8-15, changing the leg positions, also using drop sets, weights 100-300kg
hack-squat from the bottom 5×5-15, using drop-sets, weights 50-100kg
leg extensions 3×12-15
then supersets for the hamstrings: leg curl 3×10-12, straight leg deadlift 3×10-12, glutes machine 3×15
and then different angles for the calves, using stretching and drop-sets.
After this workout my legs were in pain over 10 days, and during the training the whole muscle pressure was gone. So now it is time to get it back!
Thought now the next two weeks I have to train really light, because I’m just returning back home from the surgery…
Last week I met Jari Mentula, my coach and now it is time to do some changes into the meal-plan. My next diet starts at the end of this year, so now I have 3-4months time to get the body loaded and ready for the diet of my life!
now the body shows its signs that it has recover from the competition-season.At the moment I train 4-5 times a week in the gym and then once in the gymnastic hall. No cardio and the carbs are back. The years have shown that I get my best condition after a good off-season, and now it is time to keep that.
We decided to change my leg-training back to heavy weights, that just work better for me. Last week my leg-training looked like this:
smith-squat from the bottom 5x 6-15, two last sets with drop series weights 40-100kg
leg-presses 5x 8-15, changing the leg positions, also using drop sets, weights 100-300kg
hack-squat from the bottom 5×5-15, using drop-sets, weights 50-100kg
leg extensions 3×12-15
then supersets for the hamstrings: leg curl 3×10-12, straight leg deadlift 3×10-12, glutes machine 3×15
and then different angles for the calves, using stretching and drop-sets.
After this workout my legs were in pain over 10 days, and during the training the whole muscle pressure was gone. So now it is time to get it back!
Thought now the next two weeks I have to train really light, because I’m just returning back home from the surgery…
Last week I met Jari Mentula, my coach and now it is time to do some changes into the meal-plan. My next diet starts at the end of this year, so now I have 3-4months time to get the body loaded and ready for the diet of my life!
During the Toronto week we had some time to see some of the sightseeings and also relax. Here the boys are taking a pedicure…next day of the show we went to see the Cn-Tower and drink coffee on the top.
On sunday we drowe to the Niagara falls, which were quite amazing. We left our camera to the gym just before leaving there, so we don’t have any photos from that trip…but the camera was still in the gym when we got back:) The whole week in Toronto was great and I got such good memories from our trip.
I worked the whole mid-summer weekend and left to Japan on tuesday. Now I have had the first day offs at home. I have started to train in the gym and train some new things for the routine aswell. Now it is important to concentrate for the recovery and the amount of cardio is almost zero.
My next show is going to be next spring, so soon it is time to start the work again!
In the morning we had the athlete meeting where you give out the music and get your contest number. I competed with the number 56, between Mindi O’brien and Kristina Rojas. It was great to compete in the same stage with Mindi who I have been watching from the magazines allready over 10 years ago. She is amazing! Here is pics from the meeting:
in the first pic:Bob Cicherillo,always a great host, Jim Rockell, our head judge, John Hnatyschak, former World champion in bodybuilding and one of our judges and Ron Hache, the promoter of the show
The show started with the women’s pre-judging which was in the expo stage, here is a video of the pre-judging: PBeFcbo1m8Q
After the pre-judging we went back to the hotel to get ready for the finals. John Bassett theater was a great place for the show. Finals started with fitness routines and after that was men’s bb pre-judging. My routine went well and I really enjoyed to perform that. The feeling in the back-stage was great and it was nice to meet some new faces aswell as the girls that I have met before. Here is some pics from the back-stage:
After the routines it was the final comparisons. I placed 7th of the 14 girls. The contest was tight and all the girls did amazing job on stage. Toronto pro show was a great show and I really had a blast there.
After my show it was time to cheer for Jari who was in great shape and looked ripped on stage:)
On saturday we visited in the CN-tower and then headed to see the men’s finals. On sunday we drowe to see the Niagara falls. The whole trip to Toronto was great! Special thanks goes to our Finnish team: Olli Suominen, Jari Mentula, Samuli Koutajoki and Kimmo Rautio. Let’s do this soon again!
Now it is time to take little bit easier, lower the amount of cardio and add carbs to get the metabolism work again. Now I have to especially concentrate into my physique and do the training plan for that. MassNutrition makes sure that I get all the needed supplements for that. Now the main thing is protein, glutamin,leucine, aminoacids, multivitamins and omega3. Quite many pros (for example:Adela Garcia, Camala Rodriquez…)has been asking about my suits and they are made by Biancaneve. Thanks to the Biancaneve girls again! You’ll find more info at www.biancaneve.fi
Have a great mid-summer weekend, I’ll be at work…
Our journey to Toronto pro started on tuesday. On monday I did light training in the gym and the last routine practise. Tuesday morning started with the morning cardio and then I headed to Prime hair to get my hair done for the show. Let’s see how the curls stay on for a 3 days:) That’s the plan. Our flight went smoothly and when we arrived to Toronto there was a finnish schaffeur waiting for us:)
We drowe ”directly” to the wholefoods and after that to our hotel. On wednesday morning me and Olli went to do some cardio in the nearby gym, Yonge street fitness club. In the evening it was time to check the condition with Jari and train in the gym.
Today I’ll only do some light cardio and extra stretching. 
In the evening it is time to get the tanning with Jan Tana.
Kimmo ate Chinese take away and in the restaurant they gave me a fortune cookie…Be carefull what you wish for- You just might get it!
Tomorrow morning we have the athlete meeting at 9am. pre-judging starts at 1.30pm. and the finals at 6.30pm. I’ll try to add some pics as soon as I’m at the hotel.
Tomorrow our finnish team is on fire…And We are ready to rock the stage!
Minna's Blog 