ANNOUNCEMENT!


I am happy to announce that after being in the business of coaching clients I’ve been CHOSEN as 1 of the Top 10 Trainers in Canada to participate in the @EFXSports #TrainerOfTheYear challange with @muscleinsider!

Follow me on all social media channels as I work with my amazing clients to achieve their personal best just in time for summertime.

https://www.facebook.com/TheFitLife247/
https://www.instagram.com/gracebukowsky/


A special thank you to @EFXSports and @domenicmauro at @muscleinsidercanadafor this awesome opportunity to represent Canada’s best in the fitness industry!

Who doesn't love a little challenge?!
📷 @ramirez.creative.photography

Spinach Egg & Mushroom Bake (Vegan Option Available)

Spinach Egg & Mushroom Bake

(24 servings)

5 packs of frozen chopped spinach (defrost and squeeze moisture out really well)

1 lb of finely chopped mushrooms

2 eggs

10 egg whites (330 gr weighed raw)

2 large chopped onions

One bunch of parsley-finely chopped

Tons of Mrs. Dash, pepper, chili flakes and garlic

Sauté the ingredients first....to further dry it out and infuse flavour....cool down completely

Mix in eggs and whites pour rather runny mixture into two or one big baking dish (spray with Pam first)Bake at 325 F for 45-55 min....I baked closer to 55 min and split the mixture into two 9 x 12" baking dishes

Enjoy as it is delish!

Notes: For Vegan version you may use an egg replacer (fat will be higher)http://www.bobsredmill.com/…/ho…/flaxseed-meal-egg-replacer/

OPTIONAL Mix in 1 cup of:

Parmesan cheese

or DAYA cheese substitute (watch higher fat if you add cheese) and you have a low carb meal

serve with turkey burgers tofu to top up your protein

Freezes really well and options for this are endless you may serve with salsa, Greek yogurt, tzatziki type dressing and so on.

BREAKFAST CRAPES!

Protein Cookies

It's been a while since I have posted anything on my blog. I have been thinking a lot about getting back so I thought I would start by posting one of my favourite PROTEIN COOKIE RECIPES that I make quite often. A little plug for one of my sponsors PhD Nutrition. I only use their protein for my baking, smoothies or cooking. Visit them on line: www.phdnutrition.ca 

See you all soon with a full update on what's been happening in my world!!!

My journey since last year...

It has been almost a full year since I have written a blog.
It has been a year of soul searching, healing and self discovery.

Here is a recap of what has been happening. Some not so pretty.

Since last years Nationals and have gone though a lot of ups and downs in life. Lucky none was relationship related. My husband is truly my rock and biggest supporter. I thank God daily to have him in my life.

I honestly don't even know where to start.

My post show consisted of 3 months binge eating and feeling horrible about myself not knowing why?
I dug deep and discovered it really had nothing to do with prep. That was my escape from some family issues I just set aside but when the show season was finally over it all trickled in and I lost myself about some disappointments that had occurred months earlier. Won't be airing any of my family drama on line but it was very intense and it really took a huge toll on my personal life.

I just ate. Didn't want to leave the house to go to work let alone train. Ate a lot on the way to work during work on my way home and every second in between...I swear I gained 1 lbs a day. I did finally open up to my Coach and like a mentor she and I did a lot of soul searching together and slowly I came to terms with my issues and the constant need for food was getting better and better...I would last a few days then a week then a couple...

All in all I gained 30 lbs post show and it hang on for a long time ...I ate within my caloric intake, healthy whole foods but my body was not ready to let go of the weight. I started to question myself, got depressed and just not felt myself and after few months I decided to go to the doctor in February for a full physical and blood work. Little did I know I was diagnosed with hypothyroidism. Learn everything you need to know about your thyroid here http://www.stopthethyroidmadness.com/

Not the news I wanted to hear considering I was planning to start prep for June's BC Provincial Championships in hopes to step on the National stage this July.

My doctor told me absolutely NO to cutting, increased my fats, insisted on more and more calories prescribed meds and off I went on an initial 6 week recovery plan. I kept things as doctor prescribed followed the new plan to a T. Mid March did my first follow up blood work with slight improvements in results. Phew was I ever relieved! I continued my journey to thyroid recovery!!! 3 lbs down was not much to brag about but not having seen the scale move in 6 months was worth celebrating for me...

Another follow up in April and then May and my TSH levels looked normal and I was given the go-ahead to slowly bring my body into caloric deficit mid May. Pushed my metabolic capacity pretty high in terms of fats and carbs from February to May 18th without gaining a pound. I was steady 145-147 since January 2014 eating more than my husband some days. I was pretty impressed with myself and my recovery. There was light at the end of the tunnel. Even sitting at my heaviest my body was starting to regulate its self. The swelling from my face started to disappear slowly as my thyroid glands and hormones became more balanced and in line. My curves started to come through and slowly my muscles started to show form underneath the layer of fat.
I stopped all supplements other than a multi-vitamin, fish oil, joint support formula and my PhD sponsorship line up which was approved by my doctor.
My routine:
Greens every morning and before workout with Vegan-pure protein
Fat catalyst before breakfast and lunch and L-Carnitine before training.
Pharma-Pure Vanilla Protein post workout
the rest was filled with yummy whole foods for volume and to feel full. Don't wanna ever feel hungry to keep my binge eating in check. I must say I have not binged since January. Yes I've had re-feeds and a cheat meal here and there but no secret eating of any sort. This is the biggest success so far. I am not punishing my body anymore.

Fast Forward to TODAY

Today is June 23rd and I weight in at 139 lbs. I am currently eating about 1650 calories +/-
Currently I am cycling my macro-nutrients as I can see the fastest results with this program and they work for me.
I am finally well into recovery which seemed impossible to achieve a few months ago. I test my thyroid levels every 6 weeks. I am loosing 1-2 lbs per week steady
I train 4-5 days a week depending on my schedule.
1 Meta-Fit class per week
1-2 active rest days

The best thing I did was to listen to my coach, doctor and a few very close people in my life and not compete this year.
I also have received a pass to next years 2015 BC Championships from BCABBA after submitting all of my documents to the organization last month which has given me some extra motivation to stay on track and bring my best physique yet.

Me- May 2014 just before starting my cut. I am so happy to have my slimmer face back. The body will follow soon lol.

I have a lot of things to be grateful for. An amazing husband, daughter, mother and two gangster dogs.

My coach and a few very close friends that support me more than I can give back.

We recently purchased a brand new home and are living the life...hehe

March 2014

Everyday I wake up in bliss and still can't believe I live in the home of my dreams with the man of my dreams watching our beautiful daughter grow up. In the end I didn't let the scale define me. I feel like I have won the battle. I am grateful everyday remembering I am NOT invincible, perfect and better than anyone else. I am me and I have struggles, ups and downs. That is Life my friends. My heart is filled with love and that makes me push harder.

Thank you for reading
Grace

Protein Post Workout Cookies

1 Cup    Oat Flour

3 Cups  Rogers Porridge Oats or plain large flake oatmeal which will lower fat a bit

1 tsp.    Baking Soda

1/2 tsp.  Salt (second batch I took out as you don’t need it)

1/2 tsp.  Allspice or pumpkin pie spice

2 tsp.     Cinnamon

1 Cup    Raisins (loosely packed) they are super good with chopped dried apricots which are lower in natural sugars

1 Cup    Whole Pecans (then chop)

2 tsp.     Minced ginger from a jar

4            Egg whites (1/4 cup)

2 cups   Unsweetened Applesauce

1/3 cup Stevia Baking Blend (I use Stevia in the RAW)

1 tbsp.  Lemon rind

2 tsp.    Vanilla extract

3 scoops Phd Pharma Pure Vanilla Protein find it here (http://www.phdnutrition.ca/phdpharma-pure.html)

Preheat oven to 350F

Mix dry ingredients chopped pecans and raisins in one bowl

Mix wet ingredients and slowly add dry. Mix well and scoop using ¼ cup measuring cup and place on cookie sheet lined with parchment paper and using a fork flatten the cookies to approx. 9cm.

Bake for 15-20 minutes

Nutrition per cookie is approximate from SELF DATA (makes 24 cookies)

Calories  115

Fat           5gr

Carbs      22gr

Fiber       3 gr

Protein 7 gr (you can up the protein by reducing Oat flour to ½ cup and adding 3 more scoops of protein) this will increase the protein to 13-14 grams per cookie, however they will be more dense and taste more like biscotti.

Sugar 8gr

Sodium 71 mg (if you omit adding salt sodium will be 25 mg.)

These are sooo good….If you like cookies crunchy reduce heat to 300F and bake for 20-25 min.

If you keep them in the freezer you will not be as tempted to have 2 or 3... :) 

ENJOY!!! 

https://www.facebook.com/phdnutritioncanada

One of my favourite supplements...and it will come in MANGO flavour!!!

Pharma-Greens

Whole Food & Cleansing Herb Blend. Increased Energy Activation

• Increases energy and reduces stress
• Cleanses and purifies the digestive system
• Promotes an alkaline environment (pH balance)
• Supports immune function
• Enhances focus and concentration
• Enhances physical performance
• Enhances general well being and cellular health
• Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

A super convenient source of antioxidants, herbs, enzymes, co-factors, vitamins, scarce nutrients, adaptogens, trace elements and minerals, plus prebiotics and probiotics.

Potent Full Spectrum Green Nutrition featuring 28 natural ingredients in optimal amounts that make it easy to avoid nutrient deficiencies and ensure total body health. Just one serving of PhD Pharma-Greens increases the body’s ability to digest and absorb nutrients.

Superfoods like those found in Pharma-Greens support the body's cells for optimum energy, superior well-being and peak performance.

PhD Pharma-Greens was formulated for:

• Serious athletes
• Anybody with an inadequate diet or low intake of vegetables and/or proteins
• Anybody looking for a performance edge
• Anybody who wants more energy or stress relief
• Anybody who wants optimal performance

Green foods increase body alkalinity. Disease thrives in an acidic internal environment. A high acid internal environment is caused by:

• A diet high in sugar, processed carbohydrates, alcohol, soda, coffee and animal protein
• Stress
• Free radicals
• High blood pressure
• Production of lactic acid during muscle contraction

A healthier, energy promoting, alkaline environment can be created by:

• Consumption of dark leafy greens, vegetables, legumes and phytonutrients
• Exercise
• Stress relief
• Optimal vitamin and mineral intake

Whole Super Food Nutrition and Cleansing Herb Blend

• Increases energy and reduces stress
• Cleanses and purifies the digestive system
• Promotes an alkaline environment (pH balance)
• Supports immune function
• Enhances focus and concentration
• Enhances physical performance
• Enhances general well being and cellular health
• Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

Pharma-Greens contains:

• No artificial sweeteners, colours or flavours
• No corn, preservatives, MSG or synthetic chemicals, lactose, sucrose, dextrose, egg, cholesterol or yeast
• A full measurable dose of each ingredient, just like all PhD products do!

Nutrient Rich Super Foods

Barley Grass, Alfalfa Grass, Wheat Grass, Whole Leaf Kamut Grass, Spinach, Non-GMO/Hypo-Allergenic Soy Sprouts, Carrot Powder, Organic Red Beet Root

• This combination of nutrient rich super -foods delivers vitamins, essential minerals, live enzymes, fibre, phytoestrogens and high-ORAC antioxidants in their natural biological form.
• Green super-foods contain high levels of alkalizing chlorophyll, which supports blood health and is a powerful deodorizer and detoxifier.
• Super-food grasses are rich in enzymes, especially superoxide dismutase (SOD) a detoxifier and anti-aging nutrient.
• Spinach is especially rich in Vitamin C, beta-carotene, potassium, magnesium and calcium.
• Carrots and Whole Red Beets are a source of carotenoids with powerful antioxidant and anti-inflammatory properties. They facilitate digestion as well as stimulate the kidneys and the lymphatic system.
• Non-GMO/Hypo-Allergenic Soy Sprouts are a source of antioxidants and phytoestrogens.

Green Micro-Algae

Spirulina, Cracked-Cell Chlorella

• Green Micro-Algae are packed with chlorophyll, vitamins, essential fatty acids and rare trace minerals.
• Spirulina provides abundant concentrations of complete vegetable protein, essential fatty acids, absorbable natural iron, carotenes, chlorophyll, and vegetarian Vitamin B12, as well as phycocyanin, a powerful antioxidant and rhamnose glycoside for sustained energy.
• Chlorella is a powerful detoxifier that removes PCBs like mercury and cadmium from internal organs, and boasts 20 times the chlorophyll of alfalfa. Chlorella is high in easily digested vegetarian protein, RNA/DNA and is a rich source of iron, zinc and 18 other vitamins and minerals.

Cruciferous Vegetables & Legumes

Broccoli, Mung Beans

• Broccoli contains a number of powerful agents including sulforaphane, glucosilonates, and indole-3, which stimulate the natural detoxifying enzymes in our bodies.
• Mung Beans are a rich source of amino acids, and are high in fibre, iron, folate, copper, magnesium, manganese, phosphorus and potassium.

Non-GMO Soy Bean Lecithin (Phosphatidyl Choline)

Lecithin is essential to every cell in the body.

• Phosphatidyl Choline is changed into acetylcholine, which is a compound essential for the transmission of messages from one nerve ending to another.
• Lecithin helps with the absorption of Vitamins A, D, E and K and helps prevent cholesterol and other fat from accumulating on the walls of the arteries. It is also necessary for beautiful hair and nails.

Phytonutrients

Acerola, Blueberry (whole fruit - standardized 20% Anthocyanins) and Elderberry Extract (whole fruit - standardized to 6.5% Anthocyanins), Green Tea Extract (20:1- standardized to 90% Polyphenols), Grape Seed Extract (Resveratrol- standardized to 95% Proanthocyanins=300mg) Tomato Juice (Lycopene), Pomegranate Seed

Pharma-Greens phytonutrient blend is loaded with free radical fighting antioxidants.

• Acerola is the best source of natural Vitamin C and bioflavonoids.
• Anthocyanins are protective against cardiovascular disease and some types of cancer and may aid in preserving vision.
• Green Tea assists digestion and the proliferation of 'friendly bacteria' in the intestines. It has become quite popular due to its antioxidant abilities, cholesterol lowering effects and may be protective against cardiovascular disease. Green Tea can increase metabolism, help promote weight loss and balance blood sugar levels.
• Resveratrol is a powerful antioxidant 50% stronger than Vitamin E and 20% stronger than Vitamin C. It strengthens blood vessels, improves skin and aids in circulation.
• Tomato Juice (Lycopene) is rich in vitamins and minerals believed to defend against major diseases and enhance vital active life.
• Pomegranate Seed is a rich source of Vitamin C, folic acid and Vitamins A and E. One pomegranate also contains three times the antioxidant, properties of red wine or green tea.

Standardized Herbal Extracts

Astragalus Root Powder, Milk Thistle Extract (Silybum Marianum- standardized to 86% Silymarin), Siberian Eleuthero Root Extract (standardized to 0.8% Eleutherosides- 28:1 = 1,680mg), Ginkgo Biloba (24% Extract)

• Astragalus is the most potent immune system enhancing herb known; increases phagocytosis, interferon production, and the number of macrophages; enhances T-cell formation; functions as an adaptogen to relieve stress-induced immune system suppression.
• Milk Thistle contains bioflavonoids that have a beneficial effect on liver function; strengthens liver and stimulates new cell growth; liver detoxifier and protector.
• Siberian Ginseng is a powerful adaptogen that helps your body cope with stress and fatigue.
• Ginkgo Biloba improves and protects vascular health and enhances mental function by increasing oxygen flow to the brain.

Probiotic-Greenbiotic Complex

Lactobacillus rhamnosus, Lactobacillus helveticus, Lactobacillus plantarum, Lactobacillus salivaruis, Lactobacillus casei, Bifidobacterium breve, Bifidobacterium bifidum, Bifidobacterium longum

• For our bodies to reap the full benefit of the nutrients contained in the foods that we consume, those foods must first be digested and broken down into more easily absorbable forms.
• Pre- and probiotics help to establish and maintain healthy intestinal flora by restoring the balance of microflora necessary for a healthy gastro-intestinal tract.
• Each serving of Pharma-Greens contain prebiotics (FOS) plus 12 billion active probiotic cells per gram, from 8 different strains, which help digest foods as well as help make B vitamins and absorb minerals.

High Fibre Nutrition

Apple Pectin, Oat Fibre, Barley Malt

• Soluble and insoluble plant source fibre.
• Promotes regularity and alleviates/prevents constipation.
• Moderates appetite and stabilizes blood sugar levels.
• Accelerates the rate at which waste material passes through the digestive system, reduces the build-up of toxins including cholesterol and heavy metals.
• Barley malt soothes the intestines and gives moisture to stool.

	Pharma-Greens Whole Food & Cleansing Herb Blend. Increased Energy Activation Increases energy and reduces stress Cleanses and purifies the digestive system Promotes an alkaline environment (pH balance) Supports immune function Enhances focus and concentration Enhances physical performance Enhances general well being and cellular health Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits A super convenient source of antioxidants, herbs, enzymes, co-factors, vitamins, scarce nutrients, adaptogens, trace elements and minerals, plus prebiotics and probiotics. Potent Full Spectrum Green Nutrition featuring 28 natural ingredients in optimal amounts that make it easy to avoid nutrient deficiencies and ensure total body health. Just one serving of PhD Pharma-Greens increases the body’s ability to digest and absorb nutrients. Superfoods like those found in Pharma-Greens support the body's cells for optimum energy, superior well-being and peak performance. PhD Pharma-Greens was formulated for: Serious athletes Anybody with an inadequate diet or low intake of vegetables and/or proteins Anybody looking for a performance edge Anybody who wants more energy or stress relief Anybody who wants optimal performance Green foods increase body alkalinity. Disease thrives in an acidic internal environment. A high acid internal environment is caused by: A diet high in sugar, processed carbohydrates, alcohol, soda, coffee and animal protein Stress Free radicals High blood pressure Production of lactic acid during muscle contraction A healthier, energy promoting, alkaline environment can be created by: Consumption of dark leafy greens, vegetables, legumes and phytonutrients Exercise Stress relief Optimal vitamin and mineral intake Whole Super Food Nutrition and Cleansing Herb Blend Increases energy and reduces stress Cleanses and purifies the digestive system Promotes an alkaline environment (pH balance) Supports immune function Enhances focus and concentration Enhances physical performance Enhances general well being and cellular health Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits Pharma-Greens contains: No artificial sweeteners, colours or flavours No corn, preservatives, MSG or synthetic chemicals, lactose, sucrose, dextrose, egg, cholesterol or yeast A full measurable dose of each ingredient, just like all PhD products do! Nutrient Rich Super Foods Barley Grass, Alfalfa Grass, Wheat Grass, Whole Leaf Kamut Grass, Spinach, Non-GMO/Hypo-Allergenic Soy Sprouts, Carrot Powder, Organic Red Beet Root This combination of nutrient rich super -foods delivers vitamins, essential minerals, live enzymes, fibre, phytoestrogens and high-ORAC antioxidants in their natural biological form. Green super-foods contain high levels of alkalizing chlorophyll, which supports blood health and is a powerful deodorizer and detoxifier. Super-food grasses are rich in enzymes, especially superoxide dismutase (SOD) a detoxifier and anti-aging nutrient. Spinach is especially rich in Vitamin C, beta-carotene, potassium, magnesium and calcium. Carrots and Whole Red Beets are a source of carotenoids with powerful antioxidant and anti-inflammatory properties. They facilitate digestion as well as stimulate the kidneys and the lymphatic system. Non-GMO/Hypo-Allergenic Soy Sprouts are a source of antioxidants and phytoestrogens. Green Micro-Algae Spirulina, Cracked-Cell Chlorella Green Micro-Algae are packed with chlorophyll, vitamins, essential fatty acids and rare trace minerals. Spirulina provides abundant concentrations of complete vegetable protein, essential fatty acids, absorbable natural iron, carotenes, chlorophyll, and vegetarian Vitamin B12, as well as phycocyanin, a powerful antioxidant and rhamnose glycoside for sustained energy. Chlorella is a powerful detoxifier that removes PCBs like mercury and cadmium from internal organs, and boasts 20 times the chlorophyll of alfalfa. Chlorella is high in easily digested vegetarian protein, RNA/DNA and is a rich source of iron, zinc and 18 other vitamins and minerals. Cruciferous Vegetables & Legumes Broccoli, Mung Beans Broccoli contains a number of powerful agents including sulforaphane, glucosilonates, and indole-3, which stimulate the natural detoxifying enzymes in our bodies. Mung Beans are a rich source of amino acids, and are high in fibre, iron, folate, copper, magnesium, manganese, phosphorus and potassium. Non-GMO Soy Bean Lecithin (Phosphatidyl Choline) Lecithin is essential to every cell in the body. Phosphatidyl Choline is changed into acetylcholine, which is a compound essential for the transmission of messages from one nerve ending to another. Lecithin helps with the absorption of Vitamins A, D, E and K and helps prevent cholesterol and other fat from accumulating on the walls of the arteries. It is also necessary for beautiful hair and nails. Phytonutrients Acerola, Blueberry (whole fruit - standardized 20% Anthocyanins) and Elderberry Extract (whole fruit - standardized to 6.5% Anthocyanins), Green Tea Extract (20:1- standardized to 90% Polyphenols), Grape Seed Extract (Resveratrol- standardized to 95% Proanthocyanins=300mg) Tomato Juice (Lycopene), Pomegranate Seed Pharma-Greens phytonutrient blend is loaded with free radical fighting antioxidants. Acerola is the best source of natural Vitamin C and bioflavonoids. Anthocyanins are protective against cardiovascular disease and some types of cancer and may aid in preserving vision. Green Tea assists digestion and the proliferation of 'friendly bacteria' in the intestines. It has become quite popular due to its antioxidant abilities, cholesterol lowering effects and may be protective against cardiovascular disease. Green Tea can increase metabolism, help promote weight loss and balance blood sugar levels. Resveratrol is a powerful antioxidant 50% stronger than Vitamin E and 20% stronger than Vitamin C. It strengthens blood vessels, improves skin and aids in circulation. Tomato Juice (Lycopene) is rich in vitamins and minerals believed to defend against major diseases and enhance vital active life. Pomegranate Seed is a rich source of Vitamin C, folic acid and Vitamins A and E. One pomegranate also contains three times the antioxidant, properties of red wine or green tea. Standardized Herbal Extracts Astragalus Root Powder, Milk Thistle Extract (Silybum Marianum- standardized to 86% Silymarin), Siberian Eleuthero Root Extract (standardized to 0.8% Eleutherosides- 28:1 = 1,680mg), Ginkgo Biloba (24% Extract) Astragalus is the most potent immune system enhancing herb known; increases phagocytosis, interferon production, and the number of macrophages; enhances T-cell formation; functions as an adaptogen to relieve stress-induced immune system suppression. Milk Thistle contains bioflavonoids that have a beneficial effect on liver function; strengthens liver and stimulates new cell growth; liver detoxifier and protector. Siberian Ginseng is a powerful adaptogen that helps your body cope with stress and fatigue. Ginkgo Biloba improves and protects vascular health and enhances mental function by increasing oxygen flow to the brain. Probiotic-Greenbiotic Complex Lactobacillus rhamnosus, Lactobacillus helveticus, Lactobacillus plantarum, Lactobacillus salivaruis, Lactobacillus casei, Bifidobacterium breve, Bifidobacterium bifidum, Bifidobacterium longum For our bodies to reap the full benefit of the nutrients contained in the foods that we consume, those foods must first be digested and broken down into more easily absorbable forms. Pre- and probiotics help to establish and maintain healthy intestinal flora by restoring the balance of microflora necessary for a healthy gastro-intestinal tract. Each serving of Pharma-Greens contain prebiotics (FOS) plus 12 billion active probiotic cells per gram, from 8 different strains, which help digest foods as well as help make B vitamins and absorb minerals. High Fibre Nutrition Apple Pectin, Oat Fibre, Barley Malt Soluble and insoluble plant source fibre. Promotes regularity and alleviates/prevents constipation. Moderates appetite and stabilizes blood sugar levels. Accelerates the rate at which waste material passes through the digestive system, reduces the build-up of toxins including cholesterol and heavy metals. Barley malt soothes the intestines and gives moisture to stool.

CBBF Nationals 2013

   What a fun filled weekend to say the least. I have waited for this moment for over a year. Trained hard, ate well and trained some more. To step on the National stage with my fitness friends was a dream come true. So many memories. 

   I trained for this show for over a year hoping I would place at the BC Championships which were held on June 22nd, 2013. Placing third was a huge surprise with a sense of great achievement, this made me realize I got a two year qualification for nationals.

BC Championships June 22, 2013-3rd place

I decided to step on the national stage this year as I felt this was my best physique and I felt confident. Placing 6th was a little disappointing and I think its just human nature wanting to place top 5 and missing it you feel a little sad but not discouraged by any means.

   I am more driven than ever to push myself towards new goals and try to re-qualify for Nationals in July 2014 which will be held in Edmonton. I have a full year to train hard, eat well train some more and do it all over again. I am super excited to see what changes my body will make. 

   Since starting my fitness journey two years ago and loosing over 30 lbs and being able to keep it off is reward enough...Being able to step on stage is a bonus.

   I have to say this prep was the most fun for me....I took my time after the BC's taking a week off between shows...enjoying time with friends before getting back to the gym and training hard.

My meal plan was totally different. Not cutting really anything out and really just focusing on portions rather than no to this or that. I felt happy, energized and strong.

   I wouldn't change anything about my prep....Listening to my body and watching it transform week on week was a nice change.

   In the off season I will work on further conditioning my legs and building out my glutes. Finding balance is not always easy in the off season but having support will definitely help stay on track.

   Here are a few photos from the show and just based on the images I know what changes I need to make in the next year to bring an even better physique. A plan is in place and work has began. I can't wait to see my body make further changes....

 

And a few backstage photos:

With my girl Tyrer

TEAM BC

With Rachel Killam

With Kimberly Ho (we are both sponsored by Advanced Genetics)

With Paige Lodge

With Noya

A few between day and night show:

With my handsome husband.
My biggest supporter, life partner, best friend and
the man that sees no faults in me even during prep...Gotta love that!!!

With Natalie Dar and Traci

With owner and one of my sponsors Gus Manzano of NO LIMIT MUSCLE INC.

With Tarik Rahiman from Popeye's Surrey 

With Rachel Killam and Dar Ashmeade

With Derek Crossman from EON Therapeutics

With Magnum girls Heidi and Bryanne

And after the show pics...It's time to celebrate and eat:

With Lara Toma

With my PIC Stephanie

With Heather