Photo Shoot Ready? How to....

This is one of the questions I get on our Facebook Page: The Fit Life 24/7.

Do you do anything special to prepare for a photo shoot the same way you prepare for a show?

Andrew and I do photo shoots that are close to shows as well as outside of show times so if we are close to doing a show....we do nothing as we don't want to mess with progress for stage, besides if the photo shoot is less than 4 weeks you should be pretty lean and its the perfect time to do a shoot.

However outside of show prep times this is one of the reasons Andrew and I try to stay relatively lean so if a great photographer will be in town or we go on vacation the preparation is quick and easy. I would like to say I am always ready but that's not the case so sometimes its nice to schedule a photo shoot if you don't have any shows coming up ..Pay for it and make a plan, work hard and capture the progress after. It can be the motivating step to get back on track.

I also like the images as a reminder why I started this journey during times outside of show preparation and if its close to ShowTime I like to compare progress.

Personally, I don't rely on crazy, last minute "tricks" to get ready for a shoot. If the photographer you are working with is good they will find a way to feature you in the best way possible....

Besides you are either ready or not...as the tips do not change the way you look they simply enhance what’s already there.

Here are a few minor tricks I have picked up over the last few photo shoots I have done. So here goes...

 Diet:

-In general I follow a carb cycle with low, med, high days. I stay on this up until the week of the shoot.

-4-7 days out: I begin limit sodium intake (condiments and dressings, cooking methods etc.)

-2-4 days out: I cut out carbs (except from greens) and eat lean white proteins with asparagus (a natural diuretic) and consume a lot of water (4-6 liters)

-The day before the shoot I consume only  750-1000 ml of water and add carbs back in (dry carbs like rice cakes work best for me)

-The day of the shoot I drink water when/if I start to sweat or sip on it throughout the day

Workouts:

-7 days out I stop my usual workout split as I don't want over-fatigued muscles or soreness (which may cause water retention and muscle swelling). I do full body workouts with lower weights and higher reps. 1 exercise per body part, 4 sets, 18-20 reps. You should be lean enough a week out so I don't do a lot of cardio. Sometimes I will do walking on treadmill or sauna sessions depending how I feel.

Misc. Tips:

-I drink distilled water starting a few days out and usually add lemon. (works to cleanse the system and acts as diuretic) a lot of opinions on this but it works for me so I follow this routine

-Dandelion root tea is a great natural diuretic if water retention is a concern

-Epsom salt baths the 2 days before the shoot, the last one is before tanning

-I always spray tan the night before, as my last prep task and rinse the morning of

The main thing I learned is that  balanced eating, training keeps me be in shape so getting ready is pretty easy. I have been able to manipulate my physique naturally in a short period of time with no stress to feel great and enjoy the experience of each shoot. I am not always super lean but that is part of the process.

 My First Photo shoot 

Kelowna May 2012

Second - end of June 2012...This one is after a show so my body is fuller and more curvy

Third photo shoot was in Las Vegas September 2012- Olympia Weekend

            Fourth shoot was with BAM Studio few days before my last show 

  November 2012

Water and Salt...What you need to know!!!

Take Water Seriously!

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Here are some Water Intake Facts

Our Health is Truly Dependent on the Quality and Quantity of the Water We Drink

·         Your muscles that move your body are 75% water

·         Your blood that transport nutrients is 82% water

·         Your lungs that provide your oxygen are 90% water

·         Your brain, the control center of your body, is 76% water

·         Even your bones are 25% water

From nerve impulses that travel around the body, to the transport of oxygen and nutrients throughout the system, water plays an integral role. It is vital that you drink plenty of water. Water not only provides you with nutrition, but it removes toxins. Water is your body's principal chemical component. 

Lack of water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. When the body gets low on fluid, every process will likely be compromised.

Dehydration can cause a diverse array of symptoms including:

·         Headache

·         Fatigue

·         Muscle cramps

·         Constipation

How Much Water Do You Need To Drink, and How Often?

A Few Simple Calculations to Assure You are Getting Enough Water/Salt Each Day

To better determine how much water you need each day, divide your body weight in half. The answer is the approximate number of water ounces you should drink daily. You should drink half of your body weight in ounces.

For me it’s about 55-60 oz min…I usually drink 4 liters. I train hard so I need to ensure I am drinking enough

Here are some Salt Intake Facts
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How Much Salt and How Do I Use It?

Maintain the Proper pH Level for Your Body by Balancing Your Salt/Water Intake

¼ tsp. per quart of water (4 cups) you drink daily. You can put the ¼ tsp. of sea salt in your water, or season your food with it, as it is suggested

What is important is that you get the proper balance throughout the day. You can't take all your salt in just two times a day, no more than you could do all your breathing in only two times a day. You cannot drink half of your water in one sitting and then the rest later that day and expect to be fully hydrated.

What is a Good Sea Salt?

Celtic Sea Salt

Good Celtic Sea Salt is totally unprocessed, kosher and hand harvested. It is dried by the sun and the wind, retaining the ocean’s moisture and locking in a vast array of vital trace elements. It is a coarse, moist salt that gets a light grey hue from the pure clay sole it is harvested from. There is no comparison, in taste or in health effects, between mineral-rich Celtic Sea Salt and chemically-treated iodized salts. This Unprocessed salt has a rustic old-world flavor that is more assertive than other varieties.

It is Important to be Sure You Are Getting the Right Kind of Salt

Good quality of sea salt contains more than 80 trace minerals. Be careful when buying sea salt or Celtic Sea Salt. If it does not list minerals on the back, the odds are that you have just bought expensive, prettier packaged table salt. All salt came from the sea at one point. So it is legal for anyone to label their low grade salt as sea salt. Good Celtic Sea Salt is NOT white or dry.

Unrefined sea salt is what you should look for.

It contains 98.0 % NaCl (sodium-chloride) and up to 2.0% other minerals (salts):

·         Epsom salts and other Magnesium salts

·         Calcium salts

·         Potassium (Kalium) salts

·         Manganese salts

·         Phosphorus salts

·         Iodine salts

Altogether, real unprocessed salt contains over 100 minerals composed of 80 chemical elements.

The composition of crystals of ocean salt is so complicated that no laboratory in the world can produce it from its basic 80 chemical elements -- nature is still a better chemist than people.

This salt has been used since beginning of life, by ocean plants, by animals and by human beings.

At all cost avoid Refined salt (Table Salt), which is 99.9% (sodium-chloride). It almost always contains additives, like 0.01% of potassium-iodide (added to the salt to avoid iodine deficiency disease of thyroid gland), sugar (added to stabilize iodine, and as an anti-caking chemical), aluminum silicate. FAKE!

But.....Isn't Salt Bad for You?

All the medical and scientific studies condemning table salt would appear to be justified, except for the fact that these studies examined only refined white salt, a biologically damaging, completely unnatural, and chemical substance to say the least.

In the industrial refining process, as many as 82 trace minerals and essential macro-nutrients are  removed on purpose, leaving only a single compound made of sodium and chloride. Can you believe it?

I hope this makes sense and clarifies some misconceptions about Salt the real deal and not the chemical crap sold in stores.

Thank you for reading.... Sweeteners are on my next To Do list...

Grace

Tosca Reno: My Journey to Wellness

TOSCA RENO WROTE: I am really excited to feature yet another of our fabulous male Eat-Clean Diet guest bloggers - Mr. Andrew Bukowsky. He has a great story to share about how he turned from drab to fab even in the midst of shift work. Share his story with the men in your life who need a little change of focus. 

Please read Andrew's Blog entry below:

Andrew's Before and After

                                      Have a read: Tosca Reno: My Journey to Wellness

Order Tosca's Books Here!

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

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

6 WEEKS OUT- Kelowna Western Canadians

With less than 6 weeks to go...I have noticed some pretty significant changes this week! Since my last weight in I dropped 4lbs and 1% of BF....getting so close to the 10% mark.

My meal plan has been tightened slightly…..which is ok….it’s only 6 weeks….haha easier said than done J

I had a strong week of doubles ….switched it up slightly with cardio in the evening 3 days a week as the weight area at the rec centre has been packed and hard to focus on your own workout when it’s this ridiculously busy.

My quote for the week during each cardio session:

“No One Ever Drowned in Sweat but I Will Keep Trying” Not sure where I saw this but I like it….keeps me pushing on.

Cardio seemed more intense this week ….I am definitely getting smaller and leaning out as my lulus are feeling loose but still need to tighten up the blessed lower half of me. I have 6 weeks to get that in order J

It’s been nice to have a few extra days off through Easter to rest up, cook, portion and freeze meals for two for the week…lol

We sure are going through a lot of egg whites….wish they came in one gallon jugs….redefining jug nation lol

Speaking of jugs this week I found drinking water hard….I can barely get the three liters in me….I will try to get to a full jug this week every day!!!! This is my mission. I feel better and my workouts are so much stronger when I get the water in my body.

I never noticed it before but somehow this week it was hard to drink up….hmmmm?

Life is good.....6 week and counting!

Thank you for reading

Grace xo

Me and my Honey Training on Saturday (6 week mark)