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 

Protein Roasted Cinnamon Almonds

Ingredients:

2 cups of raw almonds

¼ cup of almond flour

¼ cup egg whites

¼ cup raw no sodium almond butter

Splash of pure organic vanilla extract

1 scoop of vanilla or chocolate whey protein (I use Advanced Genetics Iso-Phase)

½ tsp of cinnamon (you may use more)

2 packets of stevia

Directions:

• First I make a paste with egg whites and protein powder to avoid lumps
• Place everything together into a blender or mixer and blend until everything is well combined
• Place almonds in a large bowl and add the creamy goodness and mix the almonds and let sit in the fridge for 30 min or overnight (the almonds will absorb the vanilla extract and cinnamon)
• If you have too much of the coating add more almonds to use up the coating…More almonds!!! 
• Once you pull the almonds from the fridge mix them one more time
• Line baking sheet with parchment paper and place almonds on baking sheet
• Bake at at 350F for 12-15 minutes until the almonds start to brown so keep checking them throughout as every oven is different

Some Tips:

Tip #1 Any leftover coating maybe mixed with some oats and a little more egg whites to get the right consistency of cookie dough and made into a couple of protein cookies. Yummy!!! No waste!

Tip #2 Any leftover baked coating that fell off may be used to sprinkled over your Greek yogurt or morning oatmeal.

Baking-Clean Healthy and Nutritious

Baking up a storm.....

It was a great weekend to try and start testing the recipes some are my own and some are creations of my girlfriend Tyrer so I can't take credit for the base of the zucchini loaf series below.  I just added my own spin to each one to change the taste profile.

These loafs are perfect as a post workout treat or mid morning coffee snack. All of them use clean source of carbs, protein and veggies. All in one goodness. Can't get any better than that.

I have so many things on my list to cook, bake and enjoy I just don't know where to start.

I hope you give these a try and let me know how you like them.

Zucchini Loafs 4 WAYS

Each Loaf Makes 12 slices

ZUCCHINI-BANANA

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla protein powder* (low Carb is best) I use Advanced Genetics Iso-Phase...Amazing!!!!

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CHOCOLATE BANANA

2 cups oat flour*

1/3 cup cocoa powder, sifted TO PREVENT LUMPS

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla whey protein powder* (again low Carb is best) AG Iso-Phase Chocolate is my choice for this one...

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CARROT

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

3 x 30 gram scoops AG Iso-Phase vanilla whey protein powder* or any low Carb protein (read labels)

2/3 cup grated zucchini (not peeled)- 1 medium

1/4 cup egg whites

1/3 cup unsweetened applesauce (1 snack pack)

2/3 cup unsweetened low calorie coconut or almond milk

2 cups of finely shredded carrots

ZUCCHINI-PUMPKIN SPICE

1 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

2 tsp. cinnamon

1/8 tsp. allspice

1/8 tsp. nutmeg

2 x 30 gram scoops AG Iso-Phase vanilla protein powder* or any low Carb protein

2/3 cup grated zucchini (not peeled)- 1 medium

1/2 cup egg whites

2 cups of canned organic canned pumpkin (not pie filling)

2/3 cup unsweetened low calorie coconut or almond milk

AG Iso-Phase BUY IT HERE!!!

*NOTES:

-Do not substitute different flour for oat flour in this recipe, or else it may not turn out.

You can easily make oat flour by grinding regular or old fashioned oats in a food processor, blender or coffee grinder.

Preheat oven to 350 degrees. In a large bowl, sift cocoa powder to prevent lumps. Add in other dry ingredients (oat flour, baking soda, baking powder, stevia, spices where applicable and protein) and mix until well blended. Make sure it’s well blended or your loaf will not rise evenly.

To the same bowl, add in the wet ingredients (zucchini, egg whites, milk). Mix until well blended.

Pour into a prepared loaf pan lightly coated with coconut oil. Bake for 45-55 minutes or until a toothpick comes clean. The timing will depend on your oven and the pan you use. No need to check until the 35 min mark.

Allow to cool on a rack and slice. Enjoy.

Hope you enjoy this holiday season with your friends and family.

Thank you for visiting.
Grace