Top 8 Ways To Stay Motivated

1. SET A CLEAR GOAL: This is super important. Say it out loud, write it down and have a clear idea of what your goal is. Loose ten pounds...go to the gym 3 times a week...meal prep for work. For me having more short term goals works the best. I like feeling that I can accomplish something and it gives me more drive to keep going.
2. FIND A PARTNER: Whether it's a gym buddy or just someone you check in with, it is good to have someone to hold yourself accountable to. Try to find someone that you can check in with once a week if you are finding you need extra support.
3.MAKE TIME: There is someone that is busier than you are, that is meal prepping and getting those workouts in. Basically if you want it you need to make it work. So set that alarm for a half hour or hour earlier. There is sooo many great workout videos that we have access to for free via youtube that make it easier to squeeze it in when you have an extra fifteen or twenty minutes. Taking a few hours on a sunday night to prep your meals for the week will actually save you so much time and money. You make one mess and then its done for the week and your not quickly running to the nearest fast food place to pick up lunch. When you plan and prep ahead you don't have to think about what are you going to have for lunch every day, just grab and go!!

4.STAY CONSISTENT: This might be the number one rule for seeing that progress that we all want to see. I am sure I am not the only one that wishes they would have started yesterday so that I could be seeing the results I want to see today.  I have had such great ambition at the start, go hard for a few weeks but then I just fall off (revert to #2)!! Make it a lifestyle, and stay with it. I promise it doesn't take as long as you think it does before you start seeing those changes.
5. ENJOY IT:  It's so easy to complain about well...everything. We need to be more positive. Instead of focusing on the bad focus on the good. That great feeling you have after you had a kickass workout, that awesome feeling of fitting back into those old jeans or having great energy all day long from eating properly. I love my hour at the gym every morning. Starts my day off right and lets me take a little time for myself  :)
6. PREPARE: Make a plan. Whether it's a meal plan or a workout plan if it is laid out you are more likely to stick with it. Have your workout clothes ready for the morning, gym bag prepped and plan what your going to have for breakfast!! The easier it is the better!
7. FIND INSPIRATION: Instagram and Pinterest are my main go-to's. I love Instagram because it's so awesome to be able to find normal everyday people that can help and inspire!
Check out some of my favorites! 

                   http://instagram.com/breanne_fit#      http://instagram.com/leahpetersfitness#                   http://instagram.com/stephbefit44#      http://instagram.com/jenna_fail#

http://instagram.com/j9_fit#

8. REWARD: Whether it's little or big, it's always nice to have a little extra something to keep you on track. New workout outfit or supplies or holiday :) or maybe it's something small like a date night.

https://www.etsy.com/people/StrongGirlClothing

 https://www.etsy.com/shop/NobullWomanApparel

Hope these help keep you motivated too
:)

If you haven't yet follow me on Instagram!

http://instagram.com/jillianbowtell

INBF Show (part two)

First thing Saturday morning (6 am) I was up and eating my eggs and peanut butter. Sooooo many eggs. Then it was off to get my makeup done and after that I did my own hair.

I got to the venue around 9:00, my divison went on at 11. Got my tan touched up and met so many great girls back stage. Everyone was so friendly.

The morning show is the prejudging. After the morning show I went out for a delicious steak and mashed potatoes with my sister and her fiance and my husband. It meant so much to have family there.

Then came back around 7 for the evening show. The evening show is a little more entertaining for everyone. But by that time you are pooped. I was much more relaxed backstage by this time and just was focused on enjoying the last few hours that were left of this journey.

I was so suprised to take first in my division!! There were so many amazing deserving girls.

   Because there were three bikini divisions, the first place girl from each division went up against each other for first overall and their pro card.



Unfortunately I missed my pro card by one point. I am still proud of just placing in my own division and it gives me something to work towards.

Overall it was an amazing experience and a great weekend. I had friends and family travel along ways to come and watch and it definietly wouldnt have been as special with out them!!

INBF Show (part one)

Hello everyone!!! I know I have been a little MIA. Nearing the end of my competition I had to focus my energy into training so my posts fell to the side. I am back and after competing I am inspired to keep focused on fitness and health and I am excited about making progress in my off season.

Looking back on the last five months it was such an amazing journey. Hard and challeneging but amazing. I loved the whole experience and will definietly compete again.

We went down to Calgary (where the competion was being held) two days before the show. First thing Friday was my polygraph test. Because I competed in a natural organization every athlete is polygrapher and anyone that wins their pro card are pee tested. It sounds extreme but it was a major reason why I decided that INBF was the show for me. They are about health and everyone is on an equal playing ground.

Then I was off to get the first coat of my tan. :) They just paint that stuff on you. It was seriously one of the most stressful parts. After you get the first coat on you just wanted to relax, let it dry and dont go near ANYTHING wet. 

  This was after just one coat!!

(dont you love my husbands arm as comparison)

 The reason for the dark tans are so the judges can see muscle definition on the stage better.  After that I was off to the atheles meeting were any questions we had were answered and we got divided into divisons; short, medium and tall. After that it was more relaxing.

  Then it was off to bed....

Cinnamon Egg Whites

Protein is a huge part of a competitors diet and therefore egg whites are our best friend! Typically I eat anywhere from 4-10 eggs a day :)

At first I would just eat them with hot sauce or salsa. The selection of what you can top your eggs with is extremely limited. Needless to say I got sick of that quickly. This is now my new favorite way to eat my egg whites! I say it tastes like cinnamon french toast, but without the toast and syrup! Hahah

If you are looking for a super healthy way to switch up your egg whites this is an awesome and simple way!

 So obviously grab your eggs and separate the egg whites. I just got fresh farm eggs delivered to door today! Gotta love small town service!

Beat eggs with a fork just to combine them a little.

 Heat up your skillet, put a little olive oil down and pour your eggs.

 

Let the eggs cook a little, until the eggs are all white. Sprinkle your cinnamon and your splenda, stevia or sugar on top. Once the egg slips away from the sides, it is ready to flip.

I usually let it cook for about a minute or so, just long enough for the cinnamon and splenda to melt together.

Flip back over and roll up!

Enjoy

 

It Has Been Awhile....

It has been awhile since I have checked into the blogging world. I feel like my competition is right around the corner. I am 70 days out so I am over the half way hump!! Yaaa!! I struggle with thinking of posts that can be relatable for everyone. But when I was looking for blogs that could help me through prep I couldn't find a lot, so I am going to post all things contest prep and hope you guys can build on them and make them work for "normal" life.

Every single day is a challenge. I felt like by half way through that it would be habit but to be honest it is just as hard. Every day I could think of a way to justify having a bite of this or that. I have held something an inch away from my face while I argue with myself whether its worth it or not. Sometimes I eat it and sometimes I don't. I wish I was someone that never slipped up but I would be lying if I said I didn't.

Personally I find the hardest part is that I have to keep food in the house for my husband and little one. You would be surprised at what seems like it would be amazing appetizing if you could only eat it.

Recently I have decided that while there is a lot I CAN'T have, I need to focus on the positives.

It feels amazing working towards a goal every single day, pushing yourself mentally and physically. It really is about the whole journey. And for me I would say it is about 90% mental :) I have talked to myself out loud, while I tell myself that this goal means more to me than eating this cookie quickly while no one is around to see it. I have gotten pissed off because I can't have what my husband is having for supper, or that I can't go out with my friends to a bachelorette party because I can't drink or eat any of the food. I have grabbed a paper and pen and wrote "I CAN do this" down over and over again. I know that sounds extreme but some days are really easy and others are really hard. Do what you gotta do right?!

I am placing my order for my suit this week!!! So exciting, after weeks and weeks of thinking of the color and what connectors I want and what kind of crystal to go with. I have everything decided and I can't wait to receive that fun package in the mail!!

I also have been going to posing practice every two weeks. Talk about feeling like a fish out of water! But it so nice to have a team of amazing women who know what you are going through and that we will all be cheering each other on backstage!! 

So there will be lots of fun posts coming up. Recipes I am using to help switch up boring prep food and I'll show you guys some of my favorite workouts. I am also adding crystals to my own suit (why not, seems easy enough) so I will be posting that. It can save you some big $$$$. I'll do a fun post on posing and much more so stay tuned!!!

 

Wanna be inspired?!? Meet Ashlyn Merriman

I am so excited for all of you guys to meet Ashlyn. She is from Lethbridge Alberta (YAAA Canada!!) And if you are not following her on instagram you need too! She is so positive and absolutely has such a passion and love for this industry! If you are looking for a coach whether you are local or not check her out!! http://instagram.com/ashlyn_merriman

 

A good place to start would be by asking what made you decide to get into the fitness industry?

Most definitely my mother is the reason I was introduced to the industry, although competing was never a pressure or expectation from her, she has always been supportive of anything I have chosen to do. Growing up I had always been inspired by her dedication and commitment to a healthy lifestyle, as well as her amazing physique. Travelling with my mother to watch her compete in fitness competitions, as well as her client’s competitions is what initially triggered my interest in competing as well as my own insecurities towards myself. I started to feel a sense of jealousy or insecurity after being introduced to the industry full of amazing bodies! Most people do not attend their first show until they are competing or in the process of competing. I really do believe if people went and watched a show and analyzed the hard work, dedication and talent that is present on stage, they may be persuaded to take on the challenge themselves. I personally decided I would like to have the confidence to get on stage and see what my body was capable of. Driving home from a competition I brought this up to my mother. She told me to get out a pen and paper and she began to tell me a list of items I was allowed to eat for the next 100 days (I’ll tell you right now this list was quite limited in comparison to what an average 19 year old girl was eating, including NO ALCOHOL NO CHOCOLATE NO SUGAR etc etc. I am sure you could imagine) 10 minutes later we went through a Tim Hortons drive thru and my mother asked me “So what would you like?” I pondered on it for a second, and she then began to giggle- “NOTHING” she responded, “this is test #1, this is how it is going to be. Black coffee or nothing at all”. We drove home 5 more hours and hit the gym THAT EVENING. I remember squatting 10 lbs per side on the smith machine and barley walking the next day. WOW have times changed. 100 days into my first prep- I placed 3rd place in ABBA (Alberta Body Building Association) Muscle Beach, qualifying me for provincials a few months later. I did six shows since then. I am hooked and forever thankful for that lack of confidence, and the courage and support I had to overcome it.

What is your favorite body part to train?

 LEGS, most definitely. My quads are my area of struggle. Every leg day I leave accomplished, drenched in sweat, and legitimately in PAIN. The best kind of pain, of course.

 

What is the hardest part about competing and how did you deal with it?

The balance between having a strong social life while still sticking to my goals is always going to be a struggle. Not being able to stay out late, eat restaurant food, skip a workout because you don’ t feel like going. My goals will always win and take priority over any confounding variable. I will never ever sacrifice by goals for ANYTHING- no off-diet food item, no amount of chocolate, no late night partying, or sleeping through fasted cardio will ever get in my way- but it has taken a while to get to this point, and those have always been difficulties. If you like to drink, and eat at restaurants and sleep in late, then get ready to make sacrifices. To give up the things that weigh you down is the ONLY way to be successful. Finding the people that support you, support your goals and encourage your vision are the people you should keep within close proximity.

What kind of cardio do you like best and why?

High Intensity Interval Training (HIIT cardio) is thee best way to shed fat without having your metabolism adapt. I swear by it, although veer from it during off-season so I can give myself some time to put on some weight. If you had to give only one piece of advice for someone competing what would it be? Stay positive- have a vision- trust the process- know what you want and go at it full speed. It is true that 1 bite off diet or 1 small drink on the weekend, or just 1 little desert will not transform your body from being competition ready to NOT being competition ready- but it is the small adjustments and sacrifices which make the biggest changes. Those athletes willing to make the small changes and small sacrifices everyday- are the ones who will be successful. While you’re sleeping, first place is at the gym, while you’re out drinking with your friends, first place is at the gym, while you’re having just a bite of that cake, first place is at the gym. This is what I tell myself all the time. Cheesy but it works.

 

  When do you do most of your photo shoots, pre or post competition?

If the photo-shoot is solo with no one else in the photos- I do this post competition (you have your spray tan, you naturally look better on camera- but you look odd if there are other people in the photos who don’t have a spray tan). The day after your competition is probably the best time. You reefed that night, drink a bit of water, and look killer in the morning.

What are the top 3 healthy foods you couldn't do without?

Sweet potatoes, OATS and chicken. (I think this is probably the staple of my competition diet, and most competitors out there)

How do you find transitioning back into your normal life after you have competed?

I reverse diet to a certain extent, of course allowing a few cheat meals/ rest days for 2-3 days post comp- but then I am right back on track. I continue weight training 6x per week- cutting cardio out gradually and introducing higher carbohydrate macros by about 15-20g per week (nothing CRAZY at first, but that’s the price you pay to not blow-up post-show). I then tailor my supplement regime to include creatine monohydrate, and other mass gainers. I use my off-season to grow and mature as an athlete opposed to “getting my life back” as most people have referred to it. This IS my life, therefore off-season is not an off-season at all, it is an improvement season with much less mental restriction and huge strength and mass gains.

What does the future hold for you? Which shows are you wanting to do next?

My next show is planned for June 21st, 2014 and hopefully CBBF Nationals in July of 2014. I will likely take a long “improvement season” after this summer in order to complete a masters degree in food chemistry/muscle protein synthesis, or some related topic, as well as travel and possibly compete in other countries.

I plan to continue to compete as long as possible, as I know I have AT LEAST 20 years of this ahead of me in this business. I also plan to continue to provide nutritional advice and coaching in the future. I feel so ambitious and open to any fitness-related opportunity that may present itself in the near future. I want this industry to be my life, my career, and something I can implement into the life of my future family, friends and children. I love food, food chemistry, and the confidence and self worth that comes with bodily transformations- I want to continue to spread this lifestyle amongst anyone wanting to join me. This is my passion and the reason I wake up every morning.

A huge thank you to Ashlyn for taking the time to answer my questions and letting us get to know her better! Best of luck with everything in the future, there is no doubt that you are going to steal your shows this year and many more to come!

 

Christina Meet Everyone.. Everyone Meet Christina!!

I feel so lucky that Christina was so nice and willing to let me pick her brain. It is so nice to be able to relate to someone and see how they are dealing with the ups and downs of competing! I have been following Christina on Instagram for awhile now and to watch her journey and see her progress is always a good extra push when I need one. Everyone check her out and give her lots of love and encouragement!! (christinalifts)

1. How do you stay motivated through the whole process?

    Doing a competition was the next step in my journey so I feel motivated because I WANT it! Every morning I wake up is another chance to bust it in the gym and get stage ready and I want to make sure I bring the best package possible! Also announcing it on my IG account helps hold me accountable. I have all these people watching my journey and it sure helps get you out not bed! I don't want to let anyone (or myself) down.

 

2. Do you meal prep and how do you keep it interesting? (It can get pretty boring)

    I do meal prep! I try to get most of it done on Sunday. This is only my second week into training so I haven't had the chance to get too creative yet but last night I experimented. I made a seasoned tuna steak with cauliflower "mashed potatoes" and sweet potato. So good, healthy, and most importantly, it works with my diet! (I'm pescatarian) Still trying to get creative with other ideas that work with my diet so I don't get bored! 

 3. What has been your proudest moment so far in your fitness journey?

     Ahh that's a hard one. Getting recognized by Karena & Katrina on one of my progress pictures was pretty amazing as well as all the muscle I've gained over the year. I've never been muscular in my entire life so it's such an amazing feeling to go from the "average" girl to the "fit girl"! I recently had a girl at Starbucks say "how can I get arms like yours?!" Words I've never heard before in my entire life. Things like that are when you know you're doing something right. It's a good feeling.

4. Training and diet takes so much time how do you find balancing work and friends is?

    You're telling me! My days are very long. I like going to the gym in the morning because I have less of a chance to procrastinate putting off the gym. Working out in the morning gets me energized and feeling good for the day! I'm usually there by 6am, head to work right after, and by the time in home it's 7:30pm, I have time to eat and do the same thing all over again. My friends and I have different schedules so it hasn't been an issue yet. We actually recently arranged to all hang out this month on a Sunday! (Which is my rest/grocery shopping/meal prep/cleaning/cooking day)

We're meeting up early in the morn so I can still get stuff done later that day! 

5. What's your favorite muscle to train? Hardest muscle to train?

     I love working arms and shoulders! The hardest for me are legs and booty! That's my "problem area." I also have a bad lower back so I can't squat as heavy as I'd like, etc so it's the part of my body that won't progress as fast as the others.

6. What's your favorite way to do cardio?

     I used to be an avid spinner! These days I stick to the Stairmaster. One of these days I'll take another spin class ...

7. What would your best piece of advice be to someone who is wanting to compete?

     If you're wanting to compete go for it! Talk to other bikini competitors (if you know any) ask them questions, learn from their mistakes and success. They can help guide you. That's what I did and how I found my coach!

8. What are you fitness goals for the future? Do you think you will want to compete again?

    Doing a competition was my goal! My first show is in April so if I love it, I'll do more. If not, then I don't ever have to do it again and at least I can say I did it and it's an accomplishment.

 

I want to say thank you again to Christina! I know you'll rock the stage! I will be watching you the whole way!

 

Enjoy

Whats On My List

 

As soon as I finished meeting with my coach my next stop was the grocery store. I have a super strict diet so I only bought what was on it and I got rid of anything that wasn't on it. It was really funny actually because I had some healthy stuff in my cupboard and I was really scared to get rid of it. It was almost like I was thinking I was going to fail some days and go rely on that food. Even though they were rice cakes and are considered pretty healthy they weren't on my plan so good bye they went.

I can handle the gym 7 days a week but the diet is extremely mental. Its like as soon as you tell yourself that you can't have something or are restricted to a limited amount of food all of a sudden you want things you wouldn't normally even eat. It is completely mind over matter for me.

You are eating so often that for me it feels like food is always on my mind, then I start thinking about food I can't have. I fight myself in my head, proving that I can do it. Every day it is getting easier and easier. So I am hopeful that if I stay positive and focused it will just get better.

"Fear is a liar"



Why?

Hello, its been a little while. I had a crazy busy month of December. So I decided to just focus on work and of coarse my workouts, and some QT with my family over the Christmas season. I was in the mind frame of enjoying my time and freedom before it got intense with contest prep.

So needless to say I am happy I took the time because I met with my coach on the 31st and I have hit the ground running ever since.

My workouts have increased from 4 times a week to 7!!! Yup everyday, the gym has now become my second home.

The reason I titled this post 'Why' is because its the number one question I get all the time. At first I would just say 'its been something I've wanted to do for a long time.' After awhile that wasn't good enough for me. I say that because this is a huge financial commitment, time commitment, all in all just a huge commitment. Already my first week of being on a strict diet has brought me to think why myself. This is what I have came up with...

Why not!! I love my life, I love what I do and love love love being a wife and a mama but... I need to push myself. What is there to life if a person isn't pushing themselves out of their comfort zone. The repetitiveness of everyday life can get to a person. I think setting a personal goal has made myself a better person to be around. When you are trying to better yourself it makes it easier to see the good in other people.

So I am definitely out of my comfort zone. Everyday I need to refocus on why I want this and believe in myself. I am taking it seriously one meal at a time right now (I am sure it will get easier) trying not to stress about how I am going to do it tomorrow and just focusing on today!

There is 146 days until my competition (May 31st) and I am going to make every day count. Its about to get intense and I am hoping you all enjoy following me to the stage!!!!!