BREAKFAST CRAPES!

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 

The Long-Term Effects of That Fast Food Meal

I thought of sharing this blog post from another site as I found it fascinating. What your body actually goes though after you have your planned cheat meal.

Don't get me wrong they are tasty and most if not all of us do it and embrace every moment of the experience. For competitors this happens every week for some maybe even twice a week....as we reefed with the wrong foods. What brings me to write this blog is the mental game I myself go through planning and deciding what my next cheat meal will be for some the new word is treat…Whatever you want to call it it’s probably BAD for you….

I myself have not had one since my birthday which was in early March and I must say I have had mental days where I just wanted to give up…I have had a couple reefed meals with clean wholesome foods but not a restaurant binge or anything like that…It has been hard to stay on track day in day out sometimes thinking how my relationship with food is now vs. before I started my fitness journey. Yes! Its all about finding balance….Its the HOW that is the challenge.

I have been able to balance it now but I did have a lot of ups and downs over the last year trying to figure it out…What is my maintenance level am I under my calories …way over and so on…Listening to your body can be a tricky thing. What to follow Blood Type Diet, Paleo, High Fat Low Carb….Low Fat…and the story goes on and on.

Currently I am prepping for my 4^th show and this thus far is my favourite prep of all…Why? Because in the off season I have discovered what my body needs vs. wants.

What foods I cannot tolerate due to sensitivities and how eliminating them has made a huge difference in my overall well being. I still have tough days where I have cravings and want to eat for 5…but this comes with the lifestyle of being focused on a goal of stepping on stage.

Am I hungry….No not at all…this is where my body tries to trick me and tell me what it wants vs. needs.

Anyhow onto the blog post…here it is. Have a read and maybe when you’re planning your next night out you will make better choices and focus on the company around you and not so much on the overload of fast foods you’re planning on consuming…

Source: Kimberly Snyder Blog

No matter where you live, the Fast Food Machine (FFM) will try to get you. They want you, me and everyone that ever eats a meal (yeah, in other words everyone!) or has a dollar in their pocket to support their ever-expanding empire, which is built on a sickening foundation of the cheapest, most processed “food” that contributes to myriad diseases and sickness.

So what I propose to do here is to start you thinking, really thinking, about the implications of every fast food meal. Some will say “Everything in moderation,” but I say not so with fast food. Each fast food meal digests to leave hormones, steroids, next-to-impossible to digest oils, cheap refined sugars and so many other horrible substances in your body that we made a whole infographic (below) on the subject.

Please share this with friends and family members that eat fast food. Maybe next time old Micky D’s calls out to them they turn their back and go somewhere healthier to eat or just eat a simple, but infinitely healthier meal at home.

Courtesy of: Kimberly Snyder

2013 BC Provincials are just around the corner.....

It’s been a while since I have written to share what’s been happening...

To be honest not much....

All in all things are plugging along nicely. Main focus right now is my hubby's show. Saturday will mark 3 weeks until we arrive in Winnipeg for 2013 IFBB World Qualifier (Canadian Natural Nationals)

This has been an exciting time to watch him prep for the show with such dedication and focus after taking a few months to bulk up...I must say loosing those shredded abs was harder for him than me...lol

I love food so I was enjoying every bit of this adventure with him but once the time came it was like a light switch for him….Eyes on the prize focused 100%.

Honestly I don’t know how he can switch like that…I can’t it took me a few weeks to get in the zone.

I am 8 weeks behind him…thank goodness. Phew!

We are doing our cardio together which is nice to be on the same schedule. It feels like our first prep which was last year for Kelowna Western Canadians. We still reminisce over our gym double dates. We really had a great time and its so much easier to prep together…At least it was for us.

For a while it was all three of us prepping as Veronica our daughter was prepping for Western Canadians this upcoming May but decided not to proceed and put her focus on school and getting a summer job.

The nice thing is she still actively trains with us and has received huge support from our local Popeye’s in Surrey for her vitamins and supplements to prepare her for possible future show.

Her physique has changed so much over the last 6 months and I am very proud of her especially knowing how much work goes into shaping your body without looking at yourself as if you have flaws. It’s hard for teenage girls in the first place to deal with their body image so to see a young woman not to be affected by it makes me feel proud. I can’t help it…

 Unedited Photo BAM Studio Photography

Unedited Photo by BAM Studio

As we continue to train together and monitor progress, she will decide what show she will make her first…

For now school, summer job and fun with friends is on the books as well as the anticipation of getting those braces off before her 15^th Birthday…Oh my I can’t believe my baby is going to be 15 in just over two months. Her Birthday is the day before my show so we decided to celebrate after…I can’t wait for a slice of the birthday cake…

This Saturday will mark 11 weeks until the 2013 BC Provincial Championships….

How exciting!!!!

I have worked very hard on developing my glutes of course not without a lot of support from more than one person…Honestly I feel so blessed to not only have one person helping and believing in me but I have a TEAM of supporters… So, feeling blessed is an understatement. I will share my thank you’s with my progress pictures…

My meal plan although tight has not been crazy. I feel fulfilled and mentally happy. I have not had any mood swings or down times…I know I am still 11+ weeks out but this being my 4^th show pressure gets to me week on week. That hasn’t happened for which I am grateful. My cardio is minimal compared to what it was for SWFC 2012 which I am thrilled with considering my BF% now is much lower than it was 12 weeks before that show….Its all about smart choices and balance.

Unfortunately I don’t have the time to spend 3 to 4 hours at the gym with half of that on some machine nor do I want to. That simply is not a realistic lifestyle for me and I will not starve myself. I want full muscles, beautiful curves and a healthy outlook on life all at the same time…Nothing less!!!

I work full time and have a business on the side and have to prioritize and not only that but just be more efficient, effective and SMART with the types of workouts I do and how much time I spend on them.

Don’t get me wrong…I feel the gym is my escape and a second home…but when it feels like you HAVE TO DO IT and a CHORE because you wont be ready…I don’t know how it would feel for others but for me I loose interest…I dislike doing anything because I have to…

Loving your lifestyle is the first step to keeping it….and i really want to keep it and be fit and healthy for life.

I am very excited for this show…To step on stage with some of BC’s best is going to be a proud moment but to bring my best package yet is another. Competing against others is challenging for sure, however competing against yourself is so much more at least for me…It's mental because I want to do better than I did last show…and I remind myself everyday that as long as I am better than I was  yesterday I am going in the right direction.

Well I think that wraps up my lil update and I hope I have time to write weekly until Show Time!

Thank you for reading…

Grace xo

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.

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