"Better to age like fine wine than turn to sour grapes"

This is my week’s title is my motivational quote and its how I truly feel.  Exercise and proper meal plan is the key to stalling the aging process. I feel and in my opinion look 10 years younger to some of the pictures I look back at from a year ago.

Since the show not much has changed in terms of my day in day out activities. I have done a lot more cooking for my family, friends and my staff at work…Made them perogies and coconut crust key lime cheesecake cupcakes. Yup….and I had some…!!!! So good!

Cupcakes were clean! No sugar in anything other than the whipped frosting which I didn’t indulge and perogies….Well it was well planned carb up for a heavy leg day with Andrew!

Polish Perogies-With Cottage Cheese, Potato and Onion

Key Lime Cheescake with Coconut Crust

So what’s next…..

Keep On Push On onto the next show!

I have decided to compete again before the BC Championships. Heading up to Fort St. John in just over a week with a few girls from our Body by Brandt Team. I will step on stage hopefully a little fuller than in Kelowna where I competed in Masters Bikini as in Fort St. John I entered into Open Bikini. Once I return it will be just under 3 weeks until the 2012 BC Championships held at the Massey Theater in New Westminster BC where I will compete in Masters Bikini Class and if I place well in Fort St.  John I may be able to cross over between Open and Masters. 

Will keep everyone posted on improvements as I prep for the next two shows with progress pics and all.

My meal plan has slightly changed from my first prep. My trainer has added some fats and few extra carbs to a couple of my meals. We will monitor over the next week to see if I making any progress and we’ll go from there.

Please note that just because I need to fill in a little it doesn’t mean I am binge eating.  I eat the same meal plan as I have for the last 9 months. Clean and nutritionally wholesome food! In addition to that I eat a lot…. I mean a lot of raw veggies. I rarely cook my vegetables.

I still currently eat 7 meals with 60% of my carbs at breakfast and the other 40% equally divided Pre and Post workout!

I have added berries to my oat meal…yummy!!!!

Other than nutritional changes the preparation for the show is pretty simple… Hair…Make-up and tanning is set.
My water cut should be minimal but I will let my trainer decide based on my presentation and we will go from there.

I will wear the same bikini as I want to see the difference in my stage photos from one show to another. Of course I would love to wear a different suit to every show however financially that’s just not realistic.

Training is the same just more focused on muscle groups and with a little more weight since I am eating more gotta earn it!!!! J

I can’t wait to share some of the pictures from my Kelowna photo-shoot with Andrew. It was so much fun to be able to shoot together and have fun at the same time. That trip was so great! I will remember it for a very long time.

Thank you for reading.

Grace xo

Kelowna Western Canadians 2012-Results!!!!

Wow what a weekend!!! Full of excitment, anxiousness and craziness....

Me and Andrew after the morning show.

I didn’t place Top 5. based on placing the judges were looking for a softer look.
I did get into 1st call outs in the pre-judging but didnt make it into Top 5 in the evening.

I feel I definitely brought my best to stage after 6 months of hard training and over 40lbs weight loss since August 2011. With that being said am I disappointed I didn’t place TOP 5? Of course to a certain degree I am but not discouraged that I won’t compete again.

I am in the Masters Class therefore I am less than 6 weeks out from my next show! I am hooked….I totally loved being on stage and can’t wait to get feedback from the judges so far I have been told I came in too lean for Bikini Class but I will work hard and try to tweak my look for the 2012 BC Championships held on June 30^th. I don't think much can be done in less than 6 weeks and its highly unlikely will I present a softer look.

I committed to train hard to look lean all year round so not sure if my abs will appear less visible on stage at the next show but I will try to work on making improvments based on feedback! I was at the gym the day after and that’s all you can do….carb up, refuel your body and get back to the gym to use it all up and the workout was amazing!!!! To say the least…I am still sore today!

Our dinner reward meal on Sunday after our workout

My husband Andrew placed 3rd in the show. I am so proud of him. We have worked so hard!

Left side 2nd Place....Middle 1st...my hubby on the Right 3rd

We came home last night and prepped food did cardio this morning and it felt good to get back to the gym.

and here we go again less than 6 weeks....

Anyhow here are some pictures from the show....All of my show pictures are by ProShotPhoto.com as I did a photoshoot with Gus Mctavish so he captured some great shots of me on stage.



And here are some before, along the way and 12 progress pictures prior to the show...

July 2011- Started working out a bit on my own.

September 24th, 2011 after training with Leigh for just over a month

12 weeks out

11 weeks out

9 weeks out (missed 10 weeks)

8 week out-Front

8 week out-Back

7 week out-Front

7 weeks out-Back

6 weeks out-Front

 

 

6 weeks out-Back

 

5 weeks out-Back

5 weeks out-Front 

4 weeks out- Front

4 weeks out- Back

3 weeks out- Front

3 weeks out- Back

2 weeks out-Front

2 weeks out-Back

2 weeks out-Back flexed

Counting Down the hours-Kelowna Western Canadians 2012

Here we are..... Just hours away from my first show!
I am super excited to step on stage and show off my hard work, dedication and willpower to change my life not only phisically but mentally as well. There has to be balance in both to achieve the ultimate results and although everyday is work in progress it keeps me focused on my goals.
Quote for the week: "Willpower is like a muscle, The harder you train it The stronger it Becomes"

This really stuck with me this week as the process of contest preparation is not easy by any means and defiantly not for everyone. There have been ups and downs but overall more ups which makes it worth the extra effort and push the last couple of weeks.

Andrew and I have a full day scheduled with photoshoot, family time and athletes meeting tonight which will keep our nerves in check and focused for tomorrow and we are cutting water today so that should be interesting.... I am glad we came up last night but our drive was horrible....horrible accident, rain, snow!!! It was a crazy ride but we made it safe and sound and slept very well. Short and sweet today!

Athletes Meeting- Over 90 Bikini Competitors

Full update as soon as I get back.

Thank you for reading Grace xo

Last Countdown! Kelowna Western Canadians 2012

Last countdown

This is when excitement kicks in….which doesn’t come without a few road blocks on an hourly basis lol and a bit of drama! I am European after all and have been told I thrive on drama!

Just had an amazing chat with my best friend who always knows the right things to say….when to say them...and how to say them that makes me realize the sky is really not falling! Thank you Marie!

Keep On….Push On…Stay Calm!!!

She gets me….and not many others do other  than my husband of course!

It has been busy 12-15 weeks for us. 14-20 hrs. in the gym every week really takes a lot of strategic thinking ,planning and organization.

Training and meal planning have been the easiest part of the journey and one of our successes as we are both so committed to achieving our goals not only to bring our best to stage and make our trainers proud but to really see how far we have come along in this journey and what to look forward to next.

Yes a little down time first but further down the road ….like a week after the show…New training program….New meal plan….New set of Goals and next level of intensity in terms of gains, changes and further progress.

This is what makes me excited …the show is so close now!!! The only way to stay focused and on track afterwards is to really have the next goal.

Once thing that has been a challenge is really finding time for family time and time for each other!!! Tough one! This will be one of the areas where we will put a lot more emphasis on when we compete again to ensure more balance is achieved in quality of life in terms of balancing family, work, training and all the other distractions that present them selves. We have not lost focus on this and are aware of the shortfalls and will have to get better….That’s All.

I am taking tomorrow off…to take care of the household for the week after we come back from Kelowna. We leave Thursday afternoon and are back Monday afternoon….Tomorrow will be busy as I want to accomplish as much as possible before I have to start cutting water…Prep meals for the trip and after….Pack for the trip... then hair and nails followed by last minute laundry and at my house there is always laundry. Thursday….Cardio Only! I will miss weight training for sure as cardio isn't my fav...but with everything going on it won't even phase me that I didn't get to do round two. I need the rest so the plan is to sleep until I have to get into the car for our road trip! SHOWTIME will no longer be the light at the end of the tunnel! It will be reality full of excitement…photo shoot, tanning, makeup, hair, stage time followed by a great meal with friends and family!!!!

Can't get any better than that!

Thank you for reading and I look forward to sharing all the show pictures with you!

Grace xo

When life deals you a hand of cards, why not turn it into an IFBB Pro card?

When life deals you a hand of cards, why not turn it into an IFBB Pro card?

My coach, trainer and a friend shares her journey....The road is not always smooth....hard work and dedication make all the difference.

We all have this grand master plan of what it is we're going to be when we grow up; a football player, an actor, a doctor. Well for Canada's first ever IFBB Bikini Pro, Leigh Brandt it was a cop. That just goes to show, we cannot change the cards we are dealt, just how we play the hand. In this case Leigh got the winning hand.

When Leigh's adolescent days of school sports and wrestling were over and the game of life began, reality set in. This was no game of “Go Fish”. Having a full time job and nothing to keep her active and in shape just wasn't going to cut it. Leigh did what any average person would do- she joined a gym, but Leigh is no average person. She took it up a notch by deciding to hire a trainer and enter into her first figure competition in 2007.
Despite being in the best shape of her life, Brandt was not as successful as she had hoped placing 5th in her first competition. She knew that it was because she lacked muscle definition and the separation that was required for her to be one of the best in the industry- Leigh didn’t give up. She continued training and competing in figure competitions until the NPC opened up a new bikini category. Naturally this was an easy decision for the beauty. Leigh crossed over to bikini in 2009 with the help of her trainers Lori Mark and Dean Brandt. Not only is Leigh a sight for sore eyes but she's "D.U.R.T.I" determined, unstoppable, relentless, tenacious and irresistible. She's a walking "royal flush".
Leigh competed in the CBBF Nationals in 2009 placing 1st in her category and 1st overall, giving Leigh Brandt the title of first ever IFBB Bikini Pro. Did this title come easy to Brandt? Like the saying goes, “if it was easy, everyone would do it". Leigh took this honour very seriously and realized that she was no longer just stepping on stage representing her local gym or her city she was representing a nation. Leigh admits that she’s come across some challenges in her competitive career and some ice cream and her mom’s mac & cheese definitely made the list. However she met her biggest obstacle on November 4th 2011 when her life came to a screeching halt. Cancer had taken the life of her biggest fan and supporter-her mother. Leigh took that hand that was dealt to her and decided to "fold". When asked how it affected her training, Leigh stated,

"I have to admit, I lost my focus and motivation after I lost my mom. I hit an all time low and had to pick myself back up. My mom was a very strong and opinionated woman, and in the back of my mind I knew she would want me to continue with my dreams and further myself in my career. I knew she would be very angry with me if I let it all go to waste. After all, she was my biggest fan! So I hit the gym, set new goals and continued on with the love and support of my husband, family and friends".

Talk about a winning “poker face”.
IFBB Pro, Personal Trainer, Owner of "BodyByBrandt", sponsored athlete, published fitness & cover model. With a title like that, Leigh Brandt is a rather busy woman and for anyone who has competed in a fitness & bodybuilding competition, you know that balance is key and we all need time to ourselves. When Leigh was asked what she does in her "me" time to clear her head and find balance, she replied

"a little retail therapy always helps!”

Well if a little retail therapy is going to keep this bikini pro cool, calm and collected, make sure you point her in the right direction when you see her- better yet, stop by the Inside Fitness Magazine booth for your chance to pose next to Leigh Brandt at the Toronto Pro Super Show, June 1st-3rd 2012. You can also check out frequent updates from the bikini pro herself by visiting her website http://www.leighbrandt.com or by following her on Twitter @LeighBrandt.

COUNTING THE DAYS-Kelowna Western Canadians 2012

Now onto Counting The Days…..!!!!

This weekend was one of the best in the last 12 weeks of my contest prep…..I started at 14 weeks out at least mentally!

Family…..Friends….Family!!!!! Everyone is on board and totally supportive and excited that the show is just around the corner!!!!!

Saturday… was a great kick off to 2 weeks until Show Time!!! Training with Leigh Brandt followed by posing class, weigh-ins and BF% testing….Food….Nap….Friends…Gym #2…Food….Friends….R&R with honey….Ahhh!!!

Sunday…Leg Day!!!! And was it ever a Leg day…followed by Custom Contest Prep Dinner at Moxie's and a Movie …No #2 gym session which would have been Cardio!!!! I needed the rest. We have not taken a rest day so taking a cardio break felt so good!

Monday…. Shopping in the USA for chicken, fish and More Family Time!!!! Oh and I got totally spoiled for Mother’s Day early….Nice surprise! I took a 3 day weekend…I will have to make it up but I needed it!

Definitely getting more comfortable in posing and walking in plastic shoes….and this week it was very evident I really need to take my suit in….Its just too big…lol

Weight down 5lbs and BF% down full 1%....It looks like I will most likely step on stage below 10% BF and under 105lbs….I have been between 105-108lbs every morning depending how I spread out my water and nutrition the day before and that’s without cutting any water for the show which I won’t need to do until right before as I am already lean in the upper body and the bottom…yes the blessed bottom is coming in nicely!!!

Finally getting Tight!!!

Leigh added some fats to my meal plan which has really improved my mood!!! Yay!!!….Low carb I can do….Low carb/Low fat….that’s another story…Full on Diet Brain!!! My last yam dinner was Saturday night!!! I really enjoyed it after my #2 date at the gym with green tea!

Thank goodness it’s only for a few weeks as this is not my regular meal plan I can do it and stay focused on training.  Yes there have been a few ups and downs but not as bad as I thought it would be….ha ha…Not sure Andrew Bukowsky agrees with this as I have a hot temper to begin with and have lost my cool a couple of times…This is when you really know someone is totally in love with you…when they say “I love you but go get a rice cake” you’re loosing it!!!! Bahahaha!

It’s those precious moments that make me smile after and pushing harder!!!!

Today marks 11 days until Show Time and with everything going on before we are finally driving to Kelowna it will be the busiest 11 days of my life….so it seems!!! Yes I am being dramatic and with

my crazy work schedule, family life gum always saves the day!!! The flavour lasts mere seconds but it takes my mind off counting the minutes till my next meal. Two and a half hours never felt so long.

This Thursday will start with my Hair appointment followed by nails few days after and final suit adjustment and Monday next week Dentist!!!….Yes…I am crazy I have a dentist appointment scheduled in the middle of all this madness!!!! Food Prep…Daily posing…Oh Ya and Double workouts!!! For 10 out of the 11 days!

SUPERWOMAN!!! At least I think so!!!

Keep On! Push On! Results will Follow!

Thank you for reading!!!!

xo Grace

Summer Smoothies

With just a few weeks left in my contest prep ….I will start to roll out some of my favorite recipes….Of course I will start with the things I have missed the most in my meal plan as I prep for my show. In this first roll out are my smoothies which I absolutely love!!!! I still have protein shakes however they are modified to my current micronutrient specifications and needs. In a few weeks I will enjoy this collection of smoothies on a regular basis either on the Go, Pre or Post-workout. Hope you try and enjoy them as much as I have! I sure miss them!!!! You can find all my reciepes on FACEBOOK under MY NOTES or on this blog page under MY PAGES- All About Food 

ENJOY and if you have any requests I would be happy to customize a smoothie for you!
xo Grace

Blueberry Sunshine:

•1 scoop Chocolate Protein (you can substitute pasteurized egg whites and add 1 tsp. unsweetened coco)

•1/2 cup blueberries

•1/2 banana

•1 cup low sugar/low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•2 tbs. of black chia seeds (once blended if you let it sit in the fridge it will thicken to a pudding type mix) don’t use iced milk if you want a pudding type treat otherwise if you drink right away its not too thick)

Dark Moon:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup low carb low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/4 cup blackberries

•1/4 cup strawberries

•1 Tbsp. walnut or pecans pieces


Pineapple on the Go-Go:

•1 scoop vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1/2 cup pineapple pieces (fresh has less calories and sugar) canned is ok!

•1/2 banana

•1/2 cup water /or ice

•Scoop of greens (apple berry or strawberry kiwi)

•1 Tbsp. of Daily Cleanse or Nutra-Cleanse

•1/4 cup dry oats

BLEND this smoothie a little extra!!!


Carrot Cake Indulgence:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup low carb/low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/2 cup steamed carrots

•1/2 cup apple or apple sauce

•1 Tbsp. almond butter

•1/8 tsp. cinnamon


Papaya Coconut Bliss:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup coconut water

•1/2 cup papaya chunks

•1/2 banana

•2 strawberries


Cranberry Crumble:

•1 scoop Chocolate Protein (you can substitute pasteurized egg whites and add 1 tsp. unsweetened coco)

•1 cup low carb low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/2 cup natural cranberry juice (there is a DIET version by Ocean Spray which has only 10 calories per glass and is sweetened with Splenda)

•1/4 cup dried cranberries (try to find unsweetened)

•Splash of vanilla


All Smoothies recipes are 2 servings and if you have an ice-cream maker once you blend every ingredient throw it into the ice-cream maker and enjoy once ice-cream consistency is reached!!!!

Tired!!!!

Feeling a little tired the last few days. Well that’s an understatement….not sure why….my diet has been the same for the last few weeks and still has not changed to the ultimate lows that will most likely happen at the end of this week….I am cutting back on sweeteners as I am pretty sure they will have to go…at the very end so I rather just get it done!!!! Maybe because I am pushing myself and reaching new highs but sure feeling it today!!!! Just can’t keep my eyes open or focus on work or anything for that matter. I have tried to rest as much as I can on the weekend taking a few naps here and there….and then a busy Monday comes and it all seemed wasted….well maybe not but it sure feels that way.

Push on….Keep on…No pain no gain…!!!! I am determined and competitive with myself and that part feels revived and I continue to be excited about this experience!

Every bit of my body is aching in a good way…yes it’s uncomfortable but manageable! I always feel energized after my workout even if it’s just for a little bit…then dinner and some egg whites before bed and I am out with my doggie by my feet…he keeps me warm and my honey next to me. Happy girl!!!

Anyhow here's....my little rant for today.


Grace