BREAKFAST CRAPES!

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

South Delta Leader - It takes two to make a change

Source:
South Delta Leader - It takes two to make a change
By Robert Mangelsdorf - South Delta Leader
Published: January 11, 2013 11:00 AM 
Updated: January 11, 2013 11:22 AM

Committing to a healthy lifestyle can often mean drastic changes in every aspect of your life. But having a partner who is supporting you every step of the way can make all the difference in the world.

A year and a half ago, husband and wife Grace and Andrew Bukowsky, decided to make that change. And by holding each other accountable and relying on each other for support, the couple has transformed their lives.

Today, both Grace and Andrew compete in all-natural body building competitions, and this April, Andrew has a shot at the International Federation of Body Building’s world finals.

The couple’s journey to fitness began in 2011, when after years of being overweight and unsatisfied with their health, they vowed to turn their lives around.

“We weren’t happy with how we looked, we weren’t happy with our bodies at all,” says Grace, who is the general manager of Cove Links Golf Course in Ladner.

For Andrew, getting fit was very much a matter of lifeand death.

“My dad died at 39 of a heart attack, and here I was, almost the exact same age, and I was the heaviest I’d ever been,” he says.

The couple started with an intense home video workout routine, and began to see results. But it wasn’t until they started working with husband and wife personal trainers Dean and Leigh Brandt that the weight really started to come off and their bodies were transformed.

“When we started on our own, we weren’t really giving 100 per cent,” says Andrew. “There’s just so much information out there, it was hard to get focussed.”

Having a personal trainer design an exercise and diet plan for the couple helped them zero in on what exactly they needed to do to get the results they were after.

“It’s hard work,” says Andrew of the couple’s transformation. “But the more you do, the easier it becomes.”

And the results soon came.

After they each lost about 30 pounds, the couple started to focus on reshaping and redefining their bodies, instead of merely getting fit.

When the opportunity came to compete in body building competitions, the couple jumped at the chance to show off all their hard work.

Grace finished fourth at the Canadian Body Building Federation’s Sandra Wickham Fall Classic event this past November.

After finishing seventh at nationals last year, Andrew earned himself a spot at the IFBB world qualifier event in Winnipeg this April.

“It wasn’t a goal initially,” says Andrew of competing. “But when the opportunity came up, we thought why not?”

Having a goal to focus on also gave the couple added motivation.

“Having a goal gives you that extra fire,” he says.

The changes the couple has made have gone far beyond their physical appearance, however.

“This is the best thing that has ever happened to me,” says Grace. “My confidence is up, my energy is up, I don’t have any aches and pains.

“I feel better and look better than when I was 18,” says the 38-year-old.

But it’s not about looking a certain way, it’s about being healthy, she stresses.

In addition to turning their lives around, Grace says their focus on health has rubbed off on her 14-year-old daughter, who now works out regularly with the couple.

“We are a fit family,” says Grace.

And while regular exercise is important, nutrition is No. 1 in the Bukowsky household.

Grace says the couple eats as much fresh organic food they can, with no fillers or added sodium.

Breakfast typically consists of oatmeal with egg whites and cucumber. Then a  “super greens” smoothie before a snack of apple, almond butter, and a protein shake. Right before a workout, Grace and Andrew might have another protein shake, along with yams or oatmeal, and some rice cakes for after wards.

Instead of sports drinks, Grace says they prefer coconut water to rehydrate.

An afternoon snack might consist of salad with no dressing, except for a little bit of vinegar.

“We eat like babies,” she says. “Every two hours or so.”

Dinner is usually fish or meat, with rice and green veggies, then an egg white crepe with peanut butter before bed.

“We spend about $800 a month on groceries,” says Grace. “Our bodies are like machines, they need to be fueled.”

Giving up unhealthy food is like overcoming any addiction, says Andrew.

“You have to make it a priority in your life,” he says. “You have to make it a routine, and not just a habit.”

Andrew recently quit his job as a restaurant manager and began working a personal trainer and fitness manager full time.

“I still work out with a personal trainer, though,” he says. “Having a personal trainer gives you someone to be accountable to, and helps you focus your workout.”

As a personal trainer, he’s seen what happens when couples don’t support each other.

Often when one person in a relationship makes the commitment to get fit, and the other partner isn’t on board, that partner can often end up sabotaging the efforts of the other, he says.

“They may not even be aware they are doing it, but it happens.”

Andrew says the support the couple has for each other has helped make their transformation possible, and strengthened their relationship.

“It’s the key to being successful,” he says.

• You can follow Grace and Andrew’s progress on their blog, The Fit Life 24/7, at gracebukowsky.blogspot.ca

facebook.com/TheFitLife247

Twitter:
@gracebukowsky
@andrew_buk

A little colour therapy-Today's Inspiration

TYRER SHARPLES

Today's inspiration for me was a little colour therapy. I was simply inspired by an outfit one of my girlfriends was wearing during her workout session at the gym. When I looked at her she was beaming with confidence, happiness and overall  wellness…it made me think of how color impacts me everyday from what I wear to what I eat and the surroundings I am in and wondered what it does for others?

It made me think that Colour is light of life….Without light there is no life

Thinking a little deeper as I was training myself made me realize colour could very well be the most magnificent experience we take for granted. Look around, it's everywhere, surrounding and embracing us. We interpret life as much through colour as we do shape, texture, sound and for some even smell and taste.

For me colour is the very essence of life as it can influence our emotions, our actions and how we respond to various people, things and ideas. Even though much has been studied and written about color therapy and its impact on our daily lives for me its very simple I look at my surroundings and try to be inspired as colour touches every part of my daily activities from my meal prepping, my gym sessions and simply the things around me.

I haven’t studied the theories behind colour therapy but can share a little into what the basic meanings are so maybe others can relate their feelings and reactions to the colours that surround their life.

Here are some simple meanings of colours and the energies contained within. I am sure there are many versions with different definitions and meanings but this is what they mean to me most of the time…When I actually take the time to notice my surroundings.

Secondary Colours, Shades and Metals:

Pink symbolizes: love, beauty

Brown symbolizes: earth, order, convention

Orange symbolizes: vitality with endurance

Gold symbolizes: Wealth, prosperity, wisdom

  

White symbolizes: Purity, Cleanliness

Black symbolizes: Death, earth, stability

While white reveals, black conceals

Gray symbolizes: Sorrow, security, maturity

I guess the point I am trying to make is next time you put on your gym outfit take a little time and choose colour over the standard, whatever it may be. 

Be confident that colour will bring you happiness and further confidence and drive to reach your goals. It will not only make you feel better but inspire those around you as well.

This will be something I focus on as the New Year is just around the corner...Literally. Bring more colour to my life in 2013!!!

Thank you for reading and a big Thank you to Tyrer for inspiring me today xo

You may follow Tyrer on:

FACEBOOK: TYRER SHARPLES
FACEBOOK PAGE: IRON DOLLS FITNESS

" All forms of matter are really light waves in motion."

- Albert Einstein

Contest Prep, Results and Goals!

Sandra Wickham Fall Classic 2012

Two Weeks Post Show….Ahhhh Life is good!!!
It’s been almost two weeks since my last show Sandra Wickham Fall Classic which was held on November 10th, 2012 in New Westminster…

What a ride to this show prep was….The last 12 weeks have been busy to say the least

• New Plan  
• New Training Style
• Team Photo-shoots
• And Yes 6 am Cardio Dates :)

Team Elle Fitness

5 days in Vegas for OLYMPIA weekend smack in the middle of my prep …Nothing like a little distraction to meal planning, training and all those samples at the EXPO…Not easy but it was a fun filled 12 weeks.

I Placed 4^th and super happy with my progress. I get it now….the training the meal planning and how much manipulating goes into creating a bikini class body or any class for that matter.

Morning Show just got back stage getting all settled in

Me and Elle 

Huge Thank you goes out to my coach and trainer Elle Iakovenko my Sponsors, PureForce Nutrition and No Limit Muscle as well as Derek Crossman and of course my cardio and training partner my hubby Andrew along with the rest of my friends and family.

My lil medal and lucky number :)

Having  placed 6^th in Masters and 8^th in OPEN at my last two shows for being too lean …and working towards presenting a softer look at this show felt really good. Yes my glutes, hamstrings and quads could have been tighter but that was the risk I had to take to not come in shredded…lol …I like the lean mean look and I am rocking my 6 pack abs proudly two weeks after the show….I so missed them. Not sure how long they will stick around…

Eating clean sure helps….Have only had 3 treat meals since the show…I must say pretty good! First one the night after of the show followed by one for Ashley’s Birthday at Romer's Burger Bar…those lil doughnuts were killer!!!  Oh…and that glass of wine with dinner I had last Sunday with Bex was glorious!

Cookie treat from Tyrer...Glorious!!!

Learned my lesson from my previous two shows…to avoid blues, bloat and serious rebound you've got to keep it nice and clean and slowly add different foods as if you were testing for an allergy.…and same goes for cardio slowly reducing it has made a huge difference in keeping in great post competition shape…besides its nice to stand in front of the mirror everyday and see yourself lean and healthy rather than sluggish, bloated and totally not motivated. Been there done that….Never again!

This was a huge change from my last prep doing everything gradually and with thought process.

I have reduced cardio to twice a week now and just  little post workout and have gradually increased my food intake over the last two weeks…I didn't feel hungry this prep and some might say I didn't prep hard enough if I didn't feel hungry. 

Well I guess I didn't then…I am fine with that!

I certainly will never live my life hungry…Cranky due to limited things I can have during prep YES but not hungry! 

It’s honestly not worth it for me and a total set up for failure in my opinion.

Anyhow this was a great experience and it’s “GROW season” now. I will work on coming in tighter in my lower body for the next show which is held June 28th, 2013 and hopefully put on some much needed upper body muscle…..

It will be my daughters 15^th Birthday a week before my next show and I am attending a wedding a week before that…so those events should be interesting….as I have a hard time not celebrating special occasions…So maybe a sip of bubbly and a bite of cake will be in the cards J

Me and Veronica at Popeye's Booth where she worked both Day and Evening shows! My lil athlete...

Veronica will start prepping for her show in January and will enter OPEN class at the Western Canadians held in Kelowna, BC on May 18^th, 2013

I am very proud that she has decided to look at fitness as a part of her life and excited as her body is showing some great progress since she started training with me and Andrew about 4 months ago so I can’t wait to see her step on stage.

Initially I was a bit worried how she could handle the prep, the training, that little bikini…the plastic heels and all. But she’s not …She’s confident so why am I worried! Tough cookie!!!

She is having her suit custom made by Colleen Campbell aka “The Suit Lady” in Langley BC. Which is great because we can customize the size of the top and bottom to Veronica’s comfort level and her Dads too…He is going to have to watch her practice her posing after all…I can’t wait for that…I laugh every time I think about it.

Since becoming involved in the fitness industry and Andrew becoming certified as a personal trainer and getting a diploma in fitness and nutrition I have learned a lot about positive self image and that you have to work hard to stay healthy not just slim…I want Veronica to learn about her own self image and what she wants to look like and not have her body image be dictated by the food epidemic going on.

You control how you look but eating healthy wholesome foods and training your body like a machine to look the way you want it to look. It’s simple as that. There is a lot to learn about your body and how it works on the inside before you can see how it will look on the outside.

I guess it’s the same with who we are as people. “Never judge a book by its cover”. Someone may look slim but be totally unhealthy or have a bigger frame and be totally fit and healthy. Everyone has a story! As a family we strive to find and maintain the perfect balance.

You can follow our journey

https://www.facebook.com/TheFitLife247

or join in and follow Veronica's journey 

https://www.facebook.com/pages/Veronica-Bukowsky-Fitness/246655942123415

There is always some negativity that comes from stating you opinion and sharing with others how you choose to live your life as a person and as a family. Some you motivate and inspire and some you don’t.

I have learned to listen to my gut and only accept people in my world who have a positive outlook on life and bring out the best in me…All others sadly don’t matter.

I have tried to look past negativity and find goodness in everyone but unfortunately it’s too much work and I have more important things to worry about than keeping up with others…lol

My focus over the last 6 months has been on my family, my life and a few close friends that have supported me through phases of my life some good and some bad.

Other than that not much else has been happening in our little Fit Life world.

We are looking forward to spending the holiday season together with friends and family attend a few holiday parties along with hosting our own for all of our fitness friends and then celebrating the New Year with a BANG! Then real work begins….not really it’s already began but I like to be on the wagon for the New Years resolutions craze. Not sure what mine is yet…

Make More Money…Spend Less…Ya that’s a good one I think! Ha ha

Thank you for reading and hope you visit again.

Grace

The importance of Food Prep….

Whether  you’re an athlete or the average person trying to get fit and stay fit, one of the most important tasks in making sure you are successful in your fit journey is making sure you are getting enough calories, protein, and meals in a single day.

I often find this to be the most challenging aspect for myself, my family and most.

We can all kick butt in the gym a few times a week, take our supplements and hope magic  happens, but reality is we are busy and most of the time sleep deprived and ensuring that we are getting the right kind of food, when we  need it, is by far one of the most important  tasks.

Luckily there are simple options I follow with my family that have made our Fit Life a success.

I prepare a lot of food twice a week. Sundays and Wednesdays work best for me and my family. It doesn't take a lot of energy to have a few dishes going at the same time and pots boiling while you're watching TV or doing house chores, and Wednesdays are often rest days for me and my husband and now our 14 year old daughter as well. 

We lift "Mon/Tues, Thurs/Fri" with Cardio or active rest days Saturdays and Sundays. I recommend this for most gym goers out there, as this allows an hour to two of extra time mid week to prepare food. If you’re in season preparing for a competition this may change your schedule a bit but since I have kept this routine in both on and off season I know it works and our meals stay fresh for the week.

Most people use Plastic Tupperware containers which may or may not be BPA Free. There are a lot of containers out there so if cost is of concern….switch over one by one spreading the expense a few weeks apart. Read labels to make sure that if you choose plastic you opt for the safest option possible. I got this multi size-pack at Wal-Mart for less than $25.00 and added a few large units for my proteins.

In my case Rubbermaid Glass Food Storage Containers have been my “Saving Grace”

There are a lot of glass containers out there but I find these to be easy to store and they come in a lot of sizes to fit into all fridge configurations.

Rubbermaid Glass containers have lids and bases that neatly nest for compact storage. Lids snap to bases and other lids to make finding the right lid a breeze. Glass bases are designed to stack neatly, which saves space and prevents them from getting stuck together. Rubbermaid glass containers are also ideal for reheating foods in the microwave (yes microwaves are bad but I am a busy girl) and the glass bases are oven safe up to 425°F. Plus, a built-in gasket which creates a leak-proof seal that keeps foods fresher, longer.

Oven, Microwave, Dishwasher, and Freezer safe

Bases and Lids are BPA FREE!

The wonderful thing about cooking food in batches allows variety in our meal planning for the next day. Let's be honest we don’t want to be eating chicken breast 5 times a day I personally need excitement to stay on track and the thought process of being able to eat a verity of different foods throughout the day allows me and my family to stick to a clean eating lifestyle and not only that it means that we can enjoy 3 ounces of chicken, 2 ounces of steak, a little fish, and some almonds with each packed meal, along with whatever carb and veggie source we portion into the container.

We use a cooler to keep our containers of food at safe temperature throughout the day. If you do not have access to a microwave, then consider cooking foods which taste equally delicious cold as it does warm. Beef probably does NOT fall into that category at least for me.

Always keep some food on hand which means cook larger batches and portion a few meals and store in the freezer - in the form of frozen dinners of the healthy variety - for those Wednesday and Sunday nights when you run out of food or you had to adjust your schedule for your mid week and weekend cook-off days.

Other than that, get cooking - the food storage container will soon become your friend!

If you want to get in the best shape of your life - you need to make a plan set a goal and follow through!

Thank you for reading

Grace