Happy New Year – Free Love


2016 Starts tomorrow! Can you believe it? Now is the time to for us all to forgive our overindulgences and get our health show back on the road. I thought a bundle of healthy tips for nutrition and detox would be useful for you all for a healthy journey in 2016 {tomorrow}.

Check out these food and living facts for a kickstart in 2016 ~ if you need more guidance, check out my discounted services for January sign up:

  • MACRO check/instruction
  • Supplement list
  • 2 week fat shed workout plan
  • $50 toward a 12 week tune up plan

❤ All the best.

S

Water in ~ first thing

Don’t mistake being dehydrated for being hungry. Reset that hunger feeling ASAP with water! You’ll also help your body flush out toxins, provide fuel for your brain and help boost your metabolism.
Magnesium is “the man”

Stressed out from the holidays? A simple snack may do you wonders. Pumpkin seeds or almonds are packed with magnesium, the anti-stress nuts/seeds. I take magnesium supplements nightly about 30 minutes before bed to improve sleep & relaxation – give it a try!
Eat greens

Nutrients that support your liver – and I’m sure you sort of killed your liver this holiday season, didn’t you? Do your best to include dark green leafy vegetables, such as spinach, kale and arugula to your meals – try to hit the 50% mark.
Avoid diary

They taste delicious but based on the way that they are produced……you may want to think twice about that whack of cheese. Or, maybe you did your research and found something ethical – good for you!!! Even so, your body is not meant to digest dairy past your breastfeeding babe days.

Sadly, dairy is also majorly acidic and really hurts our PH levels. Your body doesn’t do well with inflammation, so try to kick it to the curb and look for alternatives like nut milks and cheeses.

Fiber up!

Why? Regulate your blood sugar and banish toxins at the same time. Need a better reason? Ok, fiber also reduces that bloated feeling as well as hunger. The best kind of fiber comes from fresh fruit, vegetables, brown rice and oats. I start my day off 1/3 cup of quick oats and ½ a banana sliced ~ quick, easy and really gets the system going.
Alkaline all the way

Balance PH & reduce inflammation. If you haven’t included these already, please do: lemons, pears, kale & parsley.

Get the binge over with and get back to your 5-7 {balanced} meals per day. You might find very quickly that you shed 2-10 lbs of bloat in just 1-2 weeks.

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Sunless tanners – good for you & our animal friends.

 

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I think Jeff took this picture to make me look like a beer drinking cigarette smoking lunatic. Be warned: these are not mine AND I don’t recommend you smoke either. ❤

Winter travel season is here and it’s time to get ready to hit the road AND be #fitontheroad. This includes keeping your skin safe from the elements…..and your abs safe from over indulgence.

I am writing a quick post (after a request from my Winter Reboot group) to outline my favourite/highly recommended self-tanners.

I am a sun baby, worship that thing like it’s going out of style BUT I rarely (if ever) use a tanning bed. Spray tan for competition etc…

The tanners I’ve used for competition are NOT friendly for your body or environment and are of course, ridiculously expensive.

While I don’t usually use these things (because regardless of how they are applied I suck at it) there are a few brands that seem to actually deliver on the non-orange front. These ones also have the highest quality ingredients you can find in a sunless tanner.

Hard to find in Canada? Yes. Your best bet is to order online.

If you’re brave enough to try them out on your own here are tree recommendations from me:

True Natural – organic product

Vita Tanz – these guys boast free radical protection.

Chocolate Sun – if you hate the smell of spray tans, these guys found the magical chocolate code to expel that.

As always, make sure you’re applying sun screen regularly when you’re out in the tropics. While the sun up here in Canada is far more cancer-causing, getting burned is never fun.

Take care of the skin you’re in!

Becoming Little Miss Bikini – Episode 11 – Dieting Back & Future goals

After play, there is rest….somewhere beautiful where your mind and body can recover and feel the power of its true potential. For me, that’s somewhere sunny, usually Mexico for my birthday but never in the frame of mind that I left with this year. An abundance of smiles, sun and incredible views have peeled away any layers of doubt that I have had about myself, my abilities and my hopes for the future.

When you accomplish big goals, you become stronger…..I feel like a hunter of the unknown and a conqueror – hold the beef.


Dieting back

I wanted to touch on this area of competition just a little because of how important it is for anyone making huge lifestyle and diet changes to understand how much they could hurt themselves if they just “let it all go” after reaching their goals.

I’m SO happy that I didn’t try to work the nutrition side of things myself while learning about the ins and outs of food timing, gains, muscle development etc…remember, this was a totally NEW endeavor for me, really best to seek out a pro for your first time around at least.

I wouldn’t have gotten to my show day physique without a bit of water depletion and strict carb loading schedule. when you’ve tuned your body to be a precision machine, you will be able to see the outcome from drinking a cup of water or eating a cup of yams versus white rice. I wasn’t sold on that idea at first, but now after seeing the results first-hand, it’s undeniable.

After the show I had a couple of days to get back up to my 3-4 litres of water intake which went smoothly – and I didn’t “blow up” as they say. I continued with basically the same bodybuilding diet as well.

Once I got down to Mexico I indulged in a number of things but also felt like I’d fallen out of love with liquor. In a matter of 6 days you could see the salt starting to pack on stomach jigglies.

I actually got sick a couple of times because my body just couldn’t accept all of the food I was eating, even though there were LARGE healthy salads, tonnes of water and a little fruit…the minute I ate bread or something sweet I was immediately sick.

Don’t even get me started on how it feels to drink. I ordered a 1/2 bottle of Veuve by the pool on my birthday and was a) buzzed and b) bloated. I’ve been sitting on another FREE bottle of champagne for 3 days as I write this…..I guess I’ll have to take one for the team ;).

Personal Goals

I know I touched on this in my last post, so I wont waste too much time going into it. My goals now are:

a) Gains

b) December photo shoot

c) May 7 & 14 INBF Comps in Calgary and Vancouver

d) Find a couple more natural comps around that time then take a break for the season or at least participate in 1 fall classic….thinking WBFF.

e) Better have me my Pro Card

Reflecting 

All in all I had a blast doing this and learned a lot from the experience. I learned that I’m STILL a super competitive person and that I need big goals to set my spirit free – once I achieve them. I learned that I can be a real cantankerous bitch and it’s not always because of the lack of carbs. I finally got that part of my life that I left back in Vancouver returned to me; living an inspired life and (without trying too hard) inspiring a lot of other people around me.

My next steps have been the same for a decade. Take my hard earned savings, head south and start a movement of health, happiness and friendships. I am still actively seeking out that final destination and have started, once again, to put the blueprint of that together – I’m excited for the next 5 years.

I’ve always wanted to help change the world for the better but had no idea what my place in it was for a very very long time. When I quit my 9-5 and focused on food medicine and healthy living, my whole life changed. Every way I have pushed myself to learn more about living a happy and full life in this part of my adventure has lead to inspiration for others in some way. That brings me so much joy. Knowing that I am making a difference is an incredible feeling, humbling and perfect in its truth.

How could I stop now?

Epsom Salt – Natural moisturizing / hand & body wash

So long late night soaks!

So long late night soaks!

Now that I am done with my regular soaks for competition I have all of this unscented (and putrid scented) Epsom salt I need to get rid of.

The best way (other than bathing in that is) is to create harmless household and body cleaners!

Here is a simple recipe for you to start out with. I like the coconut/vanilla/bergamot combo below, but feel free to try your own. Use as a general moisturizer or wet your body and lather/scrub then rinse!

Ingredients: 

2 tbsp scented or unscented Epsom Salts

1 cup cup scented liquid coconut oil – deep conditioner, vitamin E – even works as a makeup remover!

5 drops vanilla essential oil – aphrodisiac and anti-depressant

2 drops bergamot essential oil – speed healing oil, treats anxiety

Method: 

Heat coconut oil on stove-top on very low heat until melted.

Add remaining ingredients and stir until salt is disintegrated.

Pour liquid into jar and allow to cool.

Keep stored in a room temperature and dark space until needed.

More info on Epsom Salts: 

CLICK HERE FOR A GREAT LINK ON EPSOM SALTS. 

Becoming Little Miss Bikini – Episode 10 – Competition day

There are no cheat days.

I can’t stop feeling like something is missing. All those days, weeks and months coming together for one (albeit long) day and now…crickets. The gym is still here, the diet is still here the love of strength is still here but now there is a quiet over me that I’m not welcoming all that easily into the fold of regular life.

Taking off to Mexico and having a real rest and reflect will be the re-boot I need to gear up for 6 months of hard work, gains, travel and adventure. Recovery is a part of the cycle and a much needed one, it’s just hard to get off the hype train when you’ve been on it non-stop for this long.

I am so grateful for my coach, who brought me this victory. Who was patient and understanding of my needs. My best friend and partner in everything, Jeff. Not sure how we do it, but we stay in love every day, even when I’m so hungry I could punch. Thank you, thank you, thank you. My family and my parents who flew in just to see their “little girl” compete once again. Must’ve been surreal for you since I haven’t competed on a stage in so long. I’m grateful you were there to keep me motivated and watch me excel.

I’ve tried to capture my day here for everyone who has followed along on this journey. It’s been tough but fun and I’ve done SO much growing and learning. I can’t believe that I’m as strong as I’ve been in so many ways. My body, mind and spirit have blown the lid off of what I thought I was made up of. Yay me.

My original goal, that I sent to my coach Jennifer was to just come in top 5. Well, I beat my goal and now I’m on to my next one – first place, and a Pro Card in May. I have 2 kicks at the can…..stay tuned everyone.

xxoo

S

New and improved suit

Sparkle central – more bling on this ting!

I sent my suit away to have more rhinestones put on it – was a recommendation of my coach and I’m glad I did. She sparkled quite nicely if I do say so myself. The suit cost me just over $300 in total as an FYI.

Schedule for 2 days tanning

Tanning was actually a total pain in the ass. I went to Bronze Baxx in Calgary where they sprayed me (butt naked is the status quo here so you cannot be shy) then baked me in a stand up for 6 minutes. 2 days in a row.

The JanTana tattoo cover cream that I ordered was darker than the tan they had so I had to run to the mall last minute the morning of tan #2 to pick up some Kat Von D stuff they recommended which seemed to work.

Sleeping in this tan is disgusting. You will end up about the stinkiest you could possibly be by the end of show #2 on d-day. It’s just a fact.These tans cannot take moisture so being ultra vigilant once your final tan is on is key.

When I got to the athletes meeting later on Friday night, a bunch of folks advised me that my tan wasn’t dark enough. I’ll need to let Bronze Baxx (who guaranteed me a sufficient tan for my federation) because I paid nearly $200 for essentially nothing. SO I had to get my wonderful makeup artist Glam Girl out of YEG to spray me.

SO glad I did. They used the JanTana spray product and I had compliments coming out of the wazoo about my tan. I certainly stood out in comparison to my competitors who were all tanned by the same company at the event. Risky, but worth it.

Polygraph/Urine Test

Lie detection about to go down.

The polygraph went fine. Basic 10 questions about banned substances and if I’d taken any in the last 7 years. No worries there. At breakfast the next day we were talking about this though…why don’t they just pee test everyone instead of the lie detector?

The lie detector takes about 30 minutes and then you STILL get to compete if you pass it (and lie) so that if you make it as the top of your class and go for a pro card THEN you get tested.

A lot of people leave after placement/awards so if the top dog was found to have contraband in their system what next? They contact the second runner up? They should pee test the top 5 in my opinion to stop cheating and expedite the system more quickly.

Anyway, it seemed kind of silly because if you didn’t use contraband, you have no worries…was quite the ordeal getting in. The polygraph team were a great couple with amazing personalities however, so the time passed quickly.

Athletes meeting & Registration

Athletes meeting swag.

This took place at the host hotel. It started 45 minutes late, took nearly 3 hours and was exhausting. This is when you check in to register, pick up your number and drop off any music you have if you are in a class with a routine and weigh in for bodybuilders.

You find out some information here about the next day however, we were not given schedules or anything and this was a really tough part of the night. I was on 3.5 hours sleep and had no energy. If I would have known how delayed it would all be…well, I would have left the meeting a little early to sleep. Honestly, the waiting is the hardest part – thank you Tom Petty.

Take the time to ask any questions here that you need to if the platform is provided. I was happy that they went through T-walks and all of the posing requirements for each class here – I was seriously freaking for some time about missing the posing camp – but I rocked the stage with what I learned on my own….nice to know they back your knowledge up at the athletes meeting though.

Nails

My nail girl failed so I bought a pack of press-ons. They worked fine, looked good from the stage and were $10. I would never schedule nails again in my life for a show. I painted my toes super sparkly gold (unlike the french that they recommend).

Hair, Makeup and Tanning

Hypothermia setting in – spray booth torture.

Glam Girl was amazing. So professional and quick. A husband and wife team out of Edmonton who kick ass. The makeup is beyond professional, the tan is JanTana and they have done up gals from here to Nevada at every sort of show you could imagine. I wish that you could fit them in your pocket and take them with you to all shows.

I’ll be using them May 7th for my Calgary show – if you’re competing in YYC soon please have a look out for them, they help me win second place I swear.

Sleeping

Ha ha ha ha ha ha. Prepare to be totally exhausted friends. Totally exhausted. There is not really any sleep for you if the show is organized anything like this one was. Day before the show they kept us up late at the athletes meet, show day you get up when you need to get your hair and makeup done.

On show day we were told to be at the stadium for 10 am – didn’t end up going on till 3pm. We were told after our pre-judging that ALL athletes had to be back by 4pm. My division didn’t go on until nearly 9pm. Essentially I spent an entire day laying on pavement/walking around aimlessly…along with my poor family who flew and drove in to see me.

This was probably the WORST part of the whole experience. Know the timing as best you can and try to relax somewhere else (home/hotel) when you can. I brought a blanket with me but should’ve brought an ultra thick yoga mat as well. It was cold back there and there were no chairs for anyone. Be prepared.

Meals for Fri/Sat

I had packed rice, boiled mashed yams and portions of tempeh for the day of the show. I also packed maple syrup, peanut butter, coconut oil and salt.

Meal prepping for the show.

I would be texting pictures to my coach every few hours for tweaks and changes. Water started to be cut on Friday around 1pm. This whole part is a science and I would have failed miserably if I didn’t have a great coach who is also a holistic nutritionist.

Keeping the right balance of food to stay tight and not bloated all day is a serious commitment.

Typical check-in picture. This was between prejudging and finals.


Pre-judging

This is the longest part of the day and where all the placements are decided. This is where you need to kick ass and take names. I was not anticipating having to do quarter turns, walks etc… for so long, holding back pose over and over again for about 25-30 minutes has left me with a super tender lower back….be prepared for having to do a lot of work in pre-judging….stretch well and rest well after this….my leg day today will be affected by my back tenderness.

What I didn’t like about this portion was that I ALMOST had to do my walk to Shaggy’s song about getting caught cheating or whatever, I nearly puked. Finally “Rock my World” by Michael Jackson came on and I could groove and do an amazing T-walk.

I really wish they let us choose our music for this too….

5pm show

This part is supposed to be for the audience and for fun. To be perfectly honest, I’d rather do one show and have it over with. I was up from 4am for the day and didn’t get to off the stage till just after 9pm that evening. I was SO tired and SO sore…. being an ex-performer I really found this odd…PLUS the audience leaves after every category so by the time mine went on there were literally about 40 people left in the audience. Sad face.

Bum glued on and checking in with my coach before Pre-judging.

Pumping up

The rhythm for back stage is eat a meal, pump up and practice posing. I probably ate about 6-9 times (small meals & snacks)  for the first show and then about 6-7 times between the first and end of the second.

There were no mirrors provided in the area which sucked, but we shared some full lengths that locals had brought. I brought my own bands and small weights. I suggest you do the same if you’re ever competing so that you’re not SOL when pumping time comes before they call you up. So important to keep your muscles looking full and lovely before pre-judging especially.

First meals off-plan

2nd place in the bag. Time to hit up some delicious vegan/raw vegan fare!

Celebration DinnerNoorish, Edmonton

All organic. All vegan, all amazing.

These folks pulled a late-nighter to stay open and serve our group of 7 – I was so happy to have this kind of kindness shown to me on such a hard and late day.

We sampled their kale chips, root veggie poutine, I had an open-faced “burger” on a raw vegan onion bread with a kale caesar salad, vegan pumpkin cheesecake for dessert AND my first glass of wine in 4 months.

I have to say that I really wasn’t over the moon about the wine, didn’t really miss it at all. I nursed it and that was that. Still no hankering for a drink……food however, I’ll hanker that till the cows come home.

Celebration breakfast Clever Rabbit, Edmonton

Vegan eggs, vegan homemade bacon, vegan benny, vegan latte…..Vegan heaven. We even took some baking with us ( a giant vegan nanaimo bar which now lives in my deep freeze, an earl grey donut and a couple of pumpkin chocolate chip cookies)

Wrap up and emotions

Well, this one was a tough one for me. If you don’t know me, I’m SUPER competitive. Not because I need to beat people at things, but because I need to be the best I can be by MY definition…which, is usually number one.

I started to beat myself up a bit about coming in second. I really did….nearly pouted about it. Then I started collecting memories from along the way and realized that it’s subjective this category of bodybuilding, and that sometimes there isn’t a way to have won…your face may not be the face the judges like overall that day etc etc…I don’t know about industry politics, I’m sure I’ll run into this at some point down the road.

I had to shake myself and say HEY you were after this for a total of 90-120 days…and you came in top five, top 2  in the largest class of the competition – take a minute to bask in that accomplishment stupid.

I am the only athlete there that did it VEGAN…..and I really should have pushed to have that known more. I definitely will next time.

I’m committed to achieving first and a pro card. That’s my ultimate goal…so I’ll be back in May on the 7th and 14th in Calgary and Vancouver respectively – working for that. Harder, Better, Faster, Stronger (thank you Daft Punk).

Strong, determined and coming back with a vengeance.

Becoming Little Miss Bikini – Episode 9 – Peak Week

I’ve finally made peace with this whole thing I’ve decided…sitting here covered in haemorrhoid ointment, festooned in my luxurious Jacques Cousteau leggings, clutching my morning coffee mug like a life raft.

Peak week is upon me and I’ve thrown out all my preconceived notions about anything I thought I knew.

Salt baths, more cardio, less cardio, more weights – but less, this supplement, that herb….I’m just following orders at this point.

It has been significantly harder to drag my ass out of bed the last two days. I’m pretty much a morning person so it isn’t that I am completely unable to open my eyes or function, it’s that my body has finally reached the point where it no longer takes its prime directives from my brain. This results in me finding it emphatically challenging to roll over in bed to actually get up, lift up my feet, peel off my Jacques Cousteaus for a pee (or seven) in the night etc etc…

My body has become especially au courant of any minor shifts in my diet plan. I’ve significantly increased my asparagus intake and I think this is making me more effervescent than usual….could be that I’ve dropped Tofu and increased Tempeh? I’ll have to pay particular attention to the feeling and timing today.

Soon, as in tomorrow (5 sleeps out), I’ll be obliged to drop all powders from my regime, eventually kissing even vitamins goodbye and slowly abdicating from my daily 6 litre water guzzling tournament.

As luck, or timing, would have it, my workouts will begin to taper off starting tomorrow. After this brief but vexatious weekend of increased fasted cardio for which I am not grateful – sorry coach.

I’d like to note here that I have been instructed to avoid casting my gaze on other competitors who will be guzzling red wine (presumably to appear more vascular) and eating copious amounts of decadent chocolate (in an effort to punch my feelings in the face) while I am back stage in all probability sucking on a shoestring and sniffing the food essence of a piece of tofu.

Ok, I’m being extreme here BUT my prescription for backstage nutrition management is far less alcohol and sugarific.

My nail girl went MIA and my new suit is currently in parts unknown….also known as the great void of the Canada Post system. I don’t have the stress muscle available to me to feel worried about it.

I’ve procured myself a set of the latest 2015 version of “Lee Press On Nails” and hope that this will suffice. If they knock off points for my fingernails…I’ll have to show them a title-holding finger or two in my possession.

I’ve managed to survive two nights of Epsom salt baths in our 3rd and very forlorn bathroom in the basement. I call it the cat pee bathroom because it’s a full (and updated/decent) three piece however, I’ve employed the bathtub as the bowels for the cat box for at least a year.

It was an absolute delight to expurgate all of the bits of excrement and kitty litter from. There is a covered cat box in the tub, I’m not a total dreggy bastard, but the damn cat misses from time-to-time ok? Sheesh, get off myback.

I then made an uneducated choice and got my hands on some scented epsom salts – never do this – which made the whole house, myself included, retain the malodorous stench of Mr. Clean married with old women. Needless to say I went to bed feeling a little sickened.

I’m craving fats violently. All of the deprivation and timing of foods has really illustrated cravings clearly for me. I was quite the dullard when it came to those things before.

All of this stuff is going on while we have 2 dogs, a cat, an 8 year old, work, a complete house renovation, a Mexican vacation and a visit from my folks on our docket. I’ve also been petitioned to instruct a  monthly health class at our daughter Anastacia’s school which I need to prepare for and oh yes, I’ve volunteered to rent out a friends home and need to deal with a move-in inspection for this next week as well.

Fornicate my life.

There is really no more to update on – not much in particular unless you have questions of me – if so please ask. I’m about as open a person as you will ever hope to meet!

Here’s a confession: I had to ask Jeff to hide the peanut butter while I locked myself away in the bathroom with the fan whirring so that I wouldn’t attempt to consume all of it in a fit of starved lunacy.

There are at least 2 more posts coming that will close off and tie this story all together by mid-November. I’m  looking forward intensely to cooking again and ushering some easy, fun and relatively adventurous recipes back into my home and yours.

Becoming Little Miss Bikini – Episode 7 – The Final Frontier

Me VS Salad. I got this.

It’s Sunday morning. Feeling like I’ve been hit by a mack truck for a few days and what to my wondering eyes doth appear…..an email from my coach! I wasn’t expecting any good news anytime soon,  but  this removed all of my fasted cardio dread.

I get a REAL reload meal. From my photos I looked as though I was flattening out and my coach made the call. Thank sweet bejeesuz for the that.

I headed to my only option in YYC for a whole foods vegan meal – The Coup. 

Euphoria doesn’t even explain it. I am SO sensitive right now to feelings and food that I get goosebumps all the time. I had to post this picture of my goosebumps while eating a “real” meal.

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Now it’s less than 4 weeks out….and I’m starting to get a little nervous. But not too bad. Being on stage for over 20 years I’ve got a bit of confidence which I think is a huge edge over my competitors….I think.

Body Changes

So, some interesting stuff happened in the last couple of weeks. I started to have really sore boobs just 2 weeks after my last period. Jeff managed to con me into thinking that I was pregnant…and I even did a test. Negative – pfew. By the next day it was certain. I managed to get my period twice in two weeks – apparently this type of mixed up cycle is perfectly normal when you’re on this program, some gals lose theirs all together. Nothing like that surprise when you’re least expecting it.

I am still new to the process of how carb cycling actually works in athletic situations. I did see how muscles do start to look depleted without a good balance of food AND I noticed how they perked up after eating a big/good/carb-fueled meal just 24 hours later. That was truly an interesting process.

Travel and planning meals 

I am traveling 2 out of 4 weekends in October. I also was JUST in Vancouver for posing training camp. What I really didn’t have any time to do while flitting around was grocery shopping and cooking. I ate 50% of my meals in Vancouver on the road. Glamorous.

I found / was provided with 2 resources for meals.

Vancouver I used Fitness Foods out of Vancouver proper. One downside was that they do not provide any vegan protein so I had to order all a la carte and re-organize meals to make it work. Still better than a kick in the ass. If you do eat meat, you’ll be fine. They have a competitors line that is specially crafted for athletes in training. My coach also provides meal plans through their services.

You pick up from varying locations if they do not deliver in your area. I picked up in Langley at Total Fitness and got my fasted cardio in as well. Great drop in gym if you’re in the area. Hammer Strength equipment onsite.

I took my ISO bag with me this trip and they confiscated my damn ice packs. Be forewarned, you can’t take ice packs over 100ml on the plane unless you are refrigerating medication.

San Francisco – ICON Meals. Now these guys are actually out of Texas. I know, carbon footprint out the wazoo. However, no personal chefs were willing to help me for under $150/day (the cost of 5 days of meals) and the only other company I contacted there that was mealprep aligned never called me back.

The other pro with these guys is that they actually have a Vegan protein selection. Nearly 100% of all other places don’t and you need to order a la carte and then go shopping for your own protein – that really sucks when you’re already hitting the gym twice per day and trying to make a good trip out of it.

ICON has been professional and as of today (1 day prior to travel) I have gotten my confirmation of my order. They even walked me through step-by-step getting food in the US from Canada. Jennifer there has been great – lets see if the meals arrive/stay put!

The TSA doesn’t seem to mind the powders packed up like this to save room:

As you can see I packed my glutamine, greens, BCAA’s, coconut butter, oatmeal, salt and Flavor God here.

They do however hate ice packs unless they are for medication. Don’t forget that. I recommend using these little ice balls to travel with. They pass the requirement.

For links to ISO or Flavor God check my post from Episode 6.

Travel and gym drop ins – Vancouver/SF

This round of travel to Vancouver I dropped in at a few places:

Golds Burnaby

Maple Ridge Leisure Centre

Total Fitness Langley

Pitt Meadows Rec Center

I also used the spin bike at my parents house for HIIT sprints one morning. If you think it’s all about the treadmill – this is pretty tough too. Proof:

I will be working out at Live Fit gym in San Francisco starting October 1st through 5th. Their manager Elyse has been nothing but absolutely amazing to me. She’s gotten me into the gym on a weeks pass, unrestricted times and has been nothing short of an angel. I’ll be reviewing their gym in a separate post. So far, I love them….and all the folks of SF that have made my life easier!

I Included a HIIT routine for treadmills here if you’re looking for something new. I added 5 minutes to the front and back of this one for warm up and cool down.   

Last minute purchases: 

I needed a competition robe ( in black to absorb any tan staining) as well a set of loose PJ’s to wear to bed so I don’t wreck my sheets or the tan. My usual birthday suit will not work out so I’ve been told. I opted for black satin for both- Victoria’s Secret Online

Nails – found a gal via Facebook who will come to my hotel room Friday night before the show to do French Manicure on my fingers and toes – will be getting a set of false nails as per status quo. I’ll have to post cost and pics later.

Pre & post show travel schedule – No excuses!

San Fran – Hardly Strictly Bluegrass Festival – you should check it out!

Millennium – One of the BEST vegan restaurants in North America. I’m excited to have my reload meal on Sunday here. They blow my mind.

100 Mile House – The Hills Guest Ranch. Our annual family thanksgiving trip. This location is/was considered a “fat farm”….so, they have a lot of diet options and a pretty legit, albeit old, gym. No need to lose track on my last couple of weeks. I even ordered a Tofurky. 

Cabo – The Resort at Pedregal – post competition & birthday bash time. Each year we travel to this amazing resort for a week of rest and relaxation. They have a great space for fitness and amazing views. I am SO blessed to be able to be recovering and restoring here post-show.

Suit Fitting 

Below is a picture of the first time I tried on my new GREEN suit. The front of this thing is so small…ugh…I’ll fit it by d-day but JEEZUS is it small. I had to have the bottoms adjusted a bit…I tried on some other suits as well just for styles.

Michelle at Buttercream (see episode 6 for details) had the suit adjusted in 24 hours and I took it home with me! Stay tuned for more pictures as I practice posing in the final weeks here.

  

  
 

Progress

Holy abs. I’ve never had these things and I don’t want to let them go. Training is staying the same in terms of routine for now but I am pushing myself to go heavier and heavier every session.

Diet

Got a bit of a kick in the ass on Friday. All my tooty beans were cut from my diet. This is apparently the part where I need to prepare to cut and be hungry. I’m eating 6 times per day and having my 6 litres of water … but man oh man, the lack of carbs is apparent.

Supps

No big changes yet. BCAA’s added to all water is the biggest change. I suspect there will be a lot during the dieting back phase.

Training Changes

So far, only adding 15 minutes of medium cardio after weights and upping my Sunday session of fasted cardio to 50 minutes. My morning fasted cardio has changed slightly but is still completed on my treadmill which works amazingly for me at 5 am.

 Posing

In what can only be called the best case of happenstance EVER, I managed to get a posing session in with Chris Kwan of the West Coast Executive Director of the  INBF in Vancouver at her studio Core Ten PE. 

All I have to say is, if I would have gone in by the BCABBA standards that my coach is familiar with, I would have been a total flop.

This woman had amazing energy and really got me jazzed about the federation (all natural) that I chose. She was supportive and even had another WNBF Pro stick around to practice with. The best hour I spent in the 5 days in Vancouver by far. I am so grateful to her for making the time to see me. Even if her studio is right next to Thomas Haas and I nearly died 1000 deaths.

We covered what the judges prefer, put on some great tunes and worked on removing the hook from my back pose. I have to say, this federation seems far more friendly and less “hookery” than the others so far. It’s about the bodies and the good attitude for sure – not catty competitiveness and negativity.

SO, I was inspired so much that I decided to throw my hat in the ring for the INBF competition in BC May 14th, 2016. It’s not posted on their site yet……gulp. Did I actually do that? Ya, I did.

What’s left? Well, probably a WHOLE lot actually…this is the ramp up time now. Questions still left in my mind at this point:

  • what is peak week going to be like?
  • what is the day of going to be like?
  • will my hair/makeup/tan/nails etc…be a success?
  • will my crotch actually fit into that suit???
  • what is dieting “back” going to look like?
  • will I be able to maintain a 5-6 weeks out body until my next competition?
  • what will workout and diet maintenance be like?
  • what are all of my future goals?