Becoming Little Miss Bikini – Season 2 Episode 4 – Viva Mexico

 

Always be prepared. Hello Kitty Style.

Yes that’s my suitcase, yep this is how a vegan bikini competitor rolls on vaycay.

I dub this Episode, the Mexico files.
Every workout done & diet on point for 10 days. No refeeds prescribed – feeling tired and rashy.
I’ve had to limit use of neoprene to get my body back to normal but I’m still covered in scabs and can’t sit!!

 

Yes. this is my butt crack.

 

2 days of healing.

Running in 100% humidity in neoprene ain’t too smart I think…..all clothing (wicking or not) has created a level 11 in discomfort.

So much going on here, so much to write about but I’ve also included a video to make sure that I haven’t missed out on anything.

One hot topic that has come up for me is waist training. I hate it, I think it doesn’t work and it’s super uncomfortable. This last season, I’ve been plagued with rashes ALL OVER where the “squeem” touches.

I’ve done so much research and I think I’m ready to go cold turkey on the waist training, I think. At least until the last week or two before competition ~ it just doesn’t make any sense.

I read THIS ARTICLE during a few hours of research on the topic and decided that I might actually go against the advice of my trainer…..dumb, disobedient or uber intelligent?

The thing is, I don’t even recommend these to my clients! At most I will suggest they use a waist reducing neoprene device during their workouts, nothing more restrictive than that. And if a bad back is their issue, I recommend appropriately designed back braces or lever belts for lifting.

Me sans waist training for 11 days:

 And as one last bit of feeling sorry for myself….I’ve been in training (prep) mode since January 27th and only at the beginning of March did I find out my nutrition for pre-workout was 1/5th of the size it should have been.

Did I mention my lack of strength? My lethargy on my two HUGE leg days? Well…..watch the video below to see how I’m feeling now.

For food, if you’re in Playa Del Carmen and happen to be a Vegan, check out Bio-Organicos. There are 2 locations and I stocked up on groceries there as well as one post workout quinoa meal.

Becoming Little Miss Bikini – Season 2 Episode 3

This episode will be the first that will contain a video…so it’s a “vlog” technically then, right?

Rolled out into week 9 feeling pretty crappy because I managed to catch a wicked flu on my trip home to Vancouver ~ which was a total and utter success by the way!

So what’s new at this point in my prep you’re wondering? Well, take a minute to enjoy this link to my latest video documenting my progress.

I’ve themed this blogpost “Change”.

xx- S

 

 

Becoming Little Miss Bikini – Season 2, Episode 2 – Stay Inspired

 

10 weeks out & feeling firm, fit and rested.

 

As everyone is aware, this season I’ve decided to go all out. In more ways than one. I’m doing at least 5 shows this year which will be demanding and probably drive me right nuts…I’m also working on a new fitness product which will have me traveling and attending seminars for R&D, we have had to fire up a new Engineering Services company to survive the oil downturn, our traveling budget has been sliced next to nil so I will be looking to run teaching vacations to get us out of town whenever I can AND I’ve applied for a grant for a 12 month mentorship program to re-energize my training business by attempting to infuse this new fitness product into it.

Oh ya, did I mention I’m running my second 90 day transformation in 6 months and we have a couple of inventions on the back burner that we need to find time to look at feasibility studies for? Am I/are we nuts? Yes. Do we have heaps of time? No. Am I still going to give it 110% while I still have 110% to give? There’s only one answer.

This week will be 10 weeks out until my first show. I’ve managed to make a few surprising back gains and am feeling really great. 4 weeks off bulking mode and I’m still not tired or hungry or too irritable.

Fasted cardio in the morning starts this  week, also adding more exercise in to blow up my shoulder area…cardio PM and I’ve changed up my ab routine because I’d really like to bring in a bit more defined musculature for Spring/Fall ’16.

Practicing Flexing

I’ve decided on a suit colour for this year – and I’m keeping lucky green as a back up for sure! Can you guess which one I’ve chosen? I’ve also decided on a jewel pattern that I think will look stunning….going to try out some new connectors as well.

 

 

I think my choice is going to look so HOT. 

 

All this and I’m still trying to stay in the kitchen and develop new and interesting recipes for my lifestyle, clients and the kids I teach a nutrition series for at Earl Grey School in Calgary monthly.  This month we completed our sugar unit, last month was Salt, next month is Eating in Season ~ kids are pretty inspiring.

This go around is going to take a lot of inspiration. A lot of digging deep and more mental preparedness than the last. Holding fast while the storm beats you down….yep, I’m ready for it.

Anastacia & I working out a new recipe for sugar free vegan cookies – it bombed, 3 times. Master baker I am not.

I am excited for Spring Break as well as we have managed to (on points and searching for deals for weeks) find a cheap as hell family vacation to Cancun for 10 days at a hotel with a full gym AND kids club. It seems like while the Oil Gods are raining down hellfire and damnation the Adventure Gods are showering us with the gift of travel once again. Something I couldn’t live without and will never give up. Be sure to stay close to see how I made out during the trip ~ my coach will be altering my plan for the equipment I have access to.

I suppose I feel like this time around I really have a burning sense to remember that you only live once and there are so many excuses you can make for not leaving the house or getting out of your pajamas, but there is a giant world to see and so many positive changes to make that I can’t see how folks waste theirs in front of a TV or not doing anything.

My point here being, if you’re considering doing something that you feel is drastic, that you have no time for and are just all out overwhelmed – do it any way. There are enough hours in the day.

Replace the mantra “I don’t have time” with “I haven’t made that a priority in my life” and see how motivated you feel.

Today is rest day and I am going to go for a beautiful hike in the mountains with my family, feed your soul and you’ll find all the time you need for everything you truly need in your life.

 

xxoo

S

 

Vegan {high protein} quesadillas

Ingredients: 

2 pieces Ezekiel Wraps

1/4 cup sliced mushrooms

1/2 cup sliced green pepper

1/8 cup daiya shredded mozzarella

1/4 cup yves ground round

1/4 cup black beans (or my RECIPE for mixed beans which was yum)

1 tbsp pico de gallo

Method: 

Heat up large pan to medium heat (if you have some kind of sandwich press machine this will simplify things a lot).

Place one wrap down, add all ingredients except salsa, top with another wrap.

Cook on one side until hardened and browned then flip and do the same for the other side.

Cut with pizza cutter, top with  pico de gallo.

Extra topping suggestions: Cilantro, sour cream (soy pictured),

 

Nutritional information: 

Nutrition Facts
Servings 3.0
Amount Per Serving
calories 158
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 1 g	4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 330 mg	14 %
Potassium 222 mg	6 %
Total Carbohydrate 22 g	7 %
Dietary Fiber 5 g	21 %
Sugars 1 g
Protein 8 g	17 %
Vitamin A	2 %
Vitamin C	20 %
Calcium	5 %
Iron	15 %

Baked Beans – Vegan Bodybuilding Series

There’s nothing I love more than a simple recipe during a week full of the hustle and bustle of life. I’ve chosen to add this quick and easy recipe to the bodybuilding roster because I’ve been using beans as pre-workout for about a year.

Most recently I’ve found that I personally do not get enough energy from them on my highest carb cycling/hardest workout days so I have chosen to use them in the off season or on a “cheat” day instead of as a strategy for more energy.

I used a slow cooker here to try and get as many farts cooked out of the beans as I could – this recipe was still a bit gassy….no funzo at the gym. Try soaking your beans over night before you undertake this one especially if you’re sensitive. Otherwise, be diligent to rinse the beans before you cook with them.

This is a clean recipe, I’ve included the nutritional information for you below as well. I’ve used all organic ingredients for this recipe.

Ingredients: 

1 can navy beans

1 can chick peas

1 can pinto beans

1 can white beans

1 large onion diced

5 cloves garlic diced

2.5 cups veggie broth

1 tsp coconut oil

1/2 tsp cumin

1/2 tsp rosemary

1/2 tsp oregano

Salt & Pepper to taste

Method: 

Using the saute or simmer setting on your slow cooker melt coconut oil and add garlic and onions. Cook until translucent.

Modification note* if you do not have a slow cooker use a deep sauce pan or frying pan to create the same recipe – you must be at home to monitor this process*

Next, add spices other than salt and pepper to mixture. Stir in and allow to simmer for about 30 seconds.

Finally, add all your beans and veggie broth mix well with all ingredients. Turn setting to hi slow cook for 1 hour, reduce to low for 2-3 hours. Once this is completed the slow cooker should switch to warm and you are ready to eat or prep.

This recipe would do fine on slow cook all day if you would like to put it on before you leave for work – I prefer to leave it on over night in that case in the event the recipe dries out and could potentially start burning.

Nutritional Info: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 552
% Daily Value *
Total Fat 3 g	5 %
Saturated Fat 1 g	3 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 880 mg	37 %
Potassium 1091 mg	31 %
Total Carbohydrate 106 g	35 %
Dietary Fiber 20 g	82 %
Sugars 4 g
Protein 28 g	56 %
Vitamin A	0 %
Vitamin C	100 %
Calcium	45 %
Iron	34 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Becoming Little Miss Bikini – Season 2 – Episode 1

Last year 2nd over all…this year….pro card? 

Pfew. I’m here again. Just 3 months after my last competition and I’m off bulking and back to competition prep training.

All in all I took about 4 weeks of half-assed training time to recoup and then a few solid weeks of a building program. I’m starting to notice that I”ll have to take a significant amount of time off to build on certain areas.

I am hoping to compete again this fall but so far I have 3 shows booked for May. INBF Vancouver, INBF Calgary and I’ve joined a new all natural federation – the NPAA – which I will be competing in as well this May.

This means that I’ll be able to blog and post about what it’s like to be on a pretty consistent cycle of maintaining contest weight/physique for nearly 1 month. After this I will have June off for building…then back on it for October shows.

My goal this year/season? Pro-card all the way baby. If I get my pro-card then I’d like to head down to the states to see how I fair. Even chase a bit of cash if that’s possible? There are some serious prizes at certain shows…though, I’ll always be all natural so I’m not sure how I’ll ever stack up against the pill-poppin’, needle jammin, creatine folks….we shall see, right?

I’ve also started some R&D on a new supplement/food product. I’ll be traveling to a two day seminar in Vancouver hosted by an ex top dog of Yves (veggie product company) and more….I might be able to get my recipe out for test-market at one of the May comps. This is very exciting.

Training this time around:

I have the same coach this time around Jennifer Weintz out of Vancouver. I started my competition prep program Feb 1. Everything is pretty much the same but I have added a couple of supplements. I have some new and challenging leg day routines which seem to be building a bigger booty….the off season in India also helped with that. Heeeellloooo Chapati, I cannot say no to you or curry 5 times per day. I gained at least 10 lbs in 2.5 weeks. Eek!

Those 10 lbs took about 10 days to burn off. At this point (Feb 16th as I’m writing this) I’m starting to look pretty tight. I actually feel more confident than I did last season…for obvious reasons.

Lets get into some things you may want to know….

Supplements: 

I’m currently using BCAA’s, Glutamine, L-carnitine, Iron Vegan Chocolate Protein Powder, Vitamin C, Vitamin D, Vitamin B, Adrenal Sense (Womens), Blood Builder, Probiotics, Digestive Enzymes, DIM, MSM, Green Tea Extract and Spirulina.

Diet: 

Strictly Vegan. I’m really finding beans to be UBER gassy this time around. I omited them from my pre-workout for about 6 days now and used yams instead. I’m still not on point with my pre-workout and am not feeling too much energy off of it. Even though I am using black coffee as well. I’m starting to experiment with what I’m taking before workouts as my leg days are HUGE right now and I’m having a terrible time finding the power to push heavy weights.

I eat 6-7 times per day and include a post-workout shake.

3-4 litres of water per day.

Other rituals:

Squeem on day and night with my neoprene wrap underneath.

Training with either neoprene or squeem – neoprene only on leg days.

Night rituals are the same, shower with scrubbing gloves, moisturize full body, dry brush and wearing neoprene to bed.

Cardio is 6 times per week. Post workout. Neoprene (long) pants and waist wrap during cardio…let the sweat fly!

Exercise: 

Monday-Friday: Legs, Chest/Tris, Back/Bi’s/Legs, Shoulders

Abs: every other day

Saturday – 1 hour steady state cardio

Sunday – rest day

I’ve been on this plan for nearly 3 weeks and haven’t had a “cheat” meal yet. I’ve managed to structure some 95% “ok” meals where I had to eat out while in Vancouver this past weekend. Not off to a bad start really and I’m starting to feel pretty trim already. At 12.5 weeks out I have started to see baby abs! Whoo hoo. And I can definitely feel more size to my legs and booty.

We don’t have much in the way of travel booked so I’m sure I’ll be far less stressed out about getting my workouts in this year.

Hang on to your hats because I’m picking a new suit colour AND need to get a whole different pair of shoes for the NPAA…that’s costly so I’ll be looking for used.

I will also be attending the NPAA training camp in March to go through their stage requirements and walk structure. It’s different from the INBF, luckily not by much.

Hang on to your hats folks, this one is going to be crazy – I can feel it already. The pictures below aren’t the best and don’t really do all the work I’ve put in any justice BUT if you look at my shape on the left (this week) you’ll notice how much thicker and stronger I look than my shape on the right from about the same point in training last year.

The image on the left is at 12.5 weeks out, on the right 11.

12.5 weeks out 2016

11 weeks out 2015

 

Chocolate & AB protein pudding – Vegan Bodybuilding Series

What real guilt should look like. Me on reload day at Millennium, Oakland. Le sigh.

I have to admit, I’ve sinned. Knowing that peak week was coming and my diet would be ultra boring, I decided to have one final “hurrah” (if you could call it that) and made up a pudding fit for a body building queen.

There is no real picture of this recipe because it’s frankly, not that appetizing to look at…I’m also not going to set up lighting and the camera for the equivalent of brown poi. Sorry babes.

You’ll be seeing this recipe just days after my show….I’ll be looking at this recipe and laughing like “ha ha GIRL, you think THAT was a sin? Watch THIS!”. Really, the day after this post I’m jetting off to Cabo where I will have my first drink in over 4 months. I’m kind of scared.

Enjoy this one, I’ve added some nutritional information as well. I really intended on doing nutritional info on a lot more of my recipes but since I’ve been really dry on the cooking front, I’ll be saving all that new info and excitement for the off season!

Enjoy these, and don’t feel too guilty – you’ll be running your ass off at some point today and it won’t matter. 🙂

Ingredients: 

1 heaping scoop Iron Vegan Chocolate

1 big tablespoon organic smooth almond butter

1 tsp chia seed

Cinnamon or my homemade pumpkin spice to taste

Hot water as desired

Method: 

While you are boiling some hot water on the stove-top put all dry ingredients in a bowl. Slowly add hot water so as not to spill out chia or powder. Mix thoroughly or until paste-like.

Next, add your almond butter and use the spoon you scooped it out with to slowly stir while adding more hot water until desired pudding consistency is found.

I usually let mine sit for about 3-5 minutes to allow the chia to puff up, then stir again and make sure I don’t need any more water.

Eat warm! Serves 1…but honestly, I could eat a quadruple batch of this without batting an eye.

Nutritional information: 

238 Calories

13.4g fat

12.2g carbs

24.5g protein

Sexy Maca Protein Pancakes – Vegan Bodybuilding Series

I promised in one of my “Becoming Little Miss Bikini” posts that I would put up my recipe for the hated protein pancake.

I have not learned to love these things however, this recipe turned out the best and I figured if you’re vegan and trying to fight your way to a body-building competition, you might appreciate this recipe and tips.

Maca is a little used superfood in my world but since my sex drive has been put on the back burner – 18 times per month instead of the usual 25 plus – I thought I’d add this little beast to boost the libido. It is also found to balance hormones, boost energy in general, aid with clearing skin and immune system.

Maca is a plant whose root has been used to treat low libido issues for years. Deemed an aphrodisiac and fertility enhancing, why not try it out if you’re “too tired”? Those who have a thyroid condition should avoid this as it could cause goiter. You don’t want that.

The flavour is sort of butterscotch-y over use can destroy smoothies and other recipes. You should consult a professional (me) if you’re wondering what dosages to take regularly.

You can purchase this in a variety of forms. I buy it powdered and bagged.

Ingredients: 

1 large tbsp organic, raw coconut butter ( I use Artisana)

1/2 cup gluten free oats (I use Only Oats)

1 tsp Maca ( I use Organic Traditions)

1 tbsp baking powder

1 scoop Iron Vegan Natural Vanilla Protein

1/4 tsp cinnamon

1/2 tsp homemade vanilla extract

Method: 

Mix all ingredients with hot water in a bowl as well as you can. Allow it to sit for 5 minute for the oats to absorb as much water as possible.

Add more water until you get to a pancake batter consistency.

Preheat a pan on to medium heat – level 4 or 5. Use coconut oil cooking spray to quickly spritz your pan.

Scoop out silver dollar sized dollops and allow to cook for at least 5 minutes. This will not bind like a regular pancake so don’t get too excited to flip them right away. Trust me.

Look for bubbles like with a regular pancake, seriously let them be for 5 minutes.

Flip and cook for another 3-5 minutes.

Plate and allow to cool for 5 minutes or so.

The inside will be slightly gooey and this recipe would be TO  DIE FOR with almond butter.

Nutrition information: 

365 total calories

25g protein

39 grams carbs

10g fibre

3g sugar

14g fat

52g iron

8g calcium

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.

Chickpea Curry – Vegan Bodybuilding Series

Getting simple recipes down that make the cut when it comes to bodybuilding, well, isn’t an easy task. These quick recipes are meant to inspire anyone on a strict diet or preparing for a bodybuilding competition.

This meal in particular is great for pre-workout in the last 6 weeks or so of prep – for us gals in the bikini category anyway.

Ingredients: 

3 cups canned/soaked chickpeas KEEP THE LIQUID FROM THE BEANS – this is equal to 3 “meals”

1 tsp curry

1 tsp turmeric

1 tsp coriander

1 tsp onion powder

1/4 cup diced onion

2 large cloves garlic

1 tsp coconut oil ( I like the full flavour one here to sub for cream flavouring)

Method:

Heat oil in pan on medium heat, add onions and garlic. Saute for 2-3 minutes or until translucent. Add powders and mix well.

Add beans WITH liquid. Stir well and cook covered for 7-10 minutes. There should be at least 1/2 cup of liquid in there. If not, add some water.

Remove from heat after most of the liquid is dissolved.

Top with my Sriracha Salt recipe on a bed (1/2 cup) of white basmati rice.

Enjoy!