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!!!!! 

 

 

 

 

Lets Stay On Track

Lately it seems that life is getting busier and busier. I could list the reason why but at the end of the day, busy is just life. Life gets busy. So the challenge is how to stay focused and motivated while carrying on with real life.

I would love to have my mornings free to be in the gym and enough time (and ideas) to have meals made healthy and on time every day but the reality is that that just isn't reality.

So there are a few things that I do for myself that keep me focused. I reflect on my goals constantly. I say it out loud. I talk about it to my husband and my friends. It really helps me refocus and stay on track. There has been times in the past that I have set out to accomplish a goal and kept it to myself. I never realized that I was doing it on purpose but I was afraid to say it out loud because I knew that it would hold me more accountable. It was like I was already planning to fail.

When I set out to compete it was a big step for me. Yes the diet and exercise is a little more extreme than normal, but it was the fact that I put it out there for the world and everyone to know. There was  no way I could back out when things got hard and when life got busy.
The point of all of this is that it is so easy to set a goal and be excited about it in the moment and the important thing is to remember that and keep working towards it.
Thankfully pinterest and instagram are constant motivation to keep on going. Take it one day at a time. Make the right choices.

 

Chocolate Banana Muffins :) :)

Another great recipe!

2 scoops chocolate protein powder

2 mashed bananas

1 tblsp honey

1 egg white

1 whole egg

1 tsp vanilla

1 tsp cocoa powder

a pinch of baking soda and baking powder

1 tblsp melted coconut oil

1/4 cup oat flour

Preheat the oven to 350F.

I took a 1/4 cup of oatmeal and in my food processor I ground it up. I mixed all the dry ingredients together, stirred. Then added the wet ingredients. Pour into muffin tins and sprinkled coconut on top.
Bake for 20 minutes!
Enjoy