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

Believe! Wonderful Life!

Its been a while since I have posted to my blog. My apologies its just has been so crazy the last few weeks. With the week leading up to my hubby’s show it was so busy. Booking tanning, meal planning for peak week and all the other fun things that play a role in the final days to the show…..

Andrew looked great on stage his presence and drive was very evident. His placement was not what we were hoping for but I am very proud. He placed 7^th in his class. Huge accomplishment to step on Canadian National Stage in just under a year and that after doing 2 shows back to back six weeks apart….He is exhausted to say the least and enjoying some well deserved time off. To think we were out of shape just a year ago gasping for air after a basic workout. In addition to his show he tried to not miss all the other action happening back stage as he submitted a recap of his category to Rx Muscle. Link to the article below…have a read. So neat!

http://www.rxmuscle.com/blogs/the-news-the-newest-in-mp/6303-the-cbbf-men-s-physique-nationals-2012-wrap-up.html

So much going on in our lives right now.

My prep for Sandra Wickham Fall Classic has officially started. Food prep was in full swing over the weekend….

I will write another blog post for that. For now that’s all. Thank you so much for reading and sharing my journey.

Xo Grace

Sweet Potato Carrot Cake

Sweet Potato Carrot Cake

 by Fit Life 24/7

• 2 cups oat flour
• 2 scoops of vanilla protein
• 2 teaspoons baking soda
• 2 teaspoons baking powder
• Pinch of salt
• 2 teaspoons ground cinnamon
• 2 teaspoons ground nutmeg
• 1 cup brown sugar Splenda or sweetener of choice
• 1 1/2 cups of unsweetened apple sauce
• 1/2 cup unsweetened low fat coconut milk
• 8 egg whites
• 1 tablespoon vanilla extract
• 1.5 cups mashed cooked sweet potatoes
• 1.5 cups of finely graded raw carrot
• 1 cup chopped pecans
• 1/2 cup chopped pecans additional for garnish- optional

Drizzle-OPTIONAL:

1 cup of greek yogurt

1 tablespoon vanilla extract

1/2 cup of Splenda

1 scoop of vanilla protein

Directions:
Preheat oven to 350 degrees F. Adjust the position of the rack to the center of the oven. Use PAM to grease and flour 2 (9-inch) pans. Set aside.

In a large bowl, stir together the oat flour, vanilla protein, baking soda, baking powder, cinnamon, nutmeg, and sweetener. Set aside.
In the bowl of a mixer, mix well apple sauce, coconut milk and brown sugar Splenda on low speed, and then increase speed to medium and beat until well-combined. Gradually add the dry ingredients and beat on low speed until just incorporated. Add egg whites a little at a time, beating well and scraping down the sides of the bowl as needed. Add vanilla, sweet potatoes, carrots, and pecans and blend on low speed until thoroughly mixed.

Pour batter into pans and smooth the surface with a metal spatula. Bake for 1 hour to 1 hour and 10 minutes, or until a toothpick inserted in center comes out clean; when you touch the center of the cake, it should spring back. Allow to cool in pans for 10 minutes, and then place on a rack and cool completely.

For drizzle: In the bowl of an electric mixer, greek yogurt on medium speed until smooth. Add vanilla and Splenda and beat until incorporated.

Drizzle Cake and top with chopped pecans and ENJOY

Recap since Kelowna Western Canadians and whats next!

It’s been a busy month. I can’t believe it has been over a month since my last blog….

Following Kelowna Western Canadians I trained really hard and ate a lot to prepare for my next show which was on June 9^th Northern Classic in Fort St. John as I came in way to lean for the Kelowna show I wanted to work on looking a little fuller for FSJ….It didn’t really work to be honest but I did enter Open Class in Bikini instead of Masters Class which is 35+. It’s been a few weeks and the results were finally posted on the BCABBA website and I placed 8^th in Open class compared to 6^th in Kelowna. I am thrilled with the placing as it was tough competition and to enter with girls in their 20’s is intimidating to start…

I drove to Fort St. John with three other BodybyBrandt teammates, all bikini competitors Amy, Cordelaine and Rina…It was the best girls trip of my life….I have never laughed this much. Even thinking about it makes my cheeks and abs hurt…Yes I am laughing at loud…What happened in that car stays in the car…haha…Lots of laughs, some tears and lots of post competition cheats.

Since both shows I have done two photo shoots which were a lot of fun. First one was the day before the Kelowna show with Gus Mctavish Lake Okanagan and the second one with Pink Elephant Indoor shoot just last week before the BC Championships where my hubby competed.  I was able to volunteer at the show, support the athletes and Andrew in his journey to the Nationals…as he placed TOP 5 at the BC’s he is prepping for the next show right away…back to morning cardio, meal planning and double dates at the gym…lol

Here are some photos from the Kelowna shoot with Gus Mctavish

Andrew and I train together, so this means we do doubles together…I am not in prep until August where I am switching classes from Bikini to Figure but this is how we support our success and progress.

Train together, eat the same and which includes 6 am cardio 7 days a week. There are days where I am up at 5am ready for the day and some days I just want to roll over to his side of the bed and just sleep….

Since the shows…I have enjoyed some treats, sushi dates with girlfriends and great home cooked meals and most of all my daughters baking…I love her creations…she’s so good at baking and those scones are kinda unforgettable….Just thinking about it makes me want one.

Well that’s all for now. Thank you for reading and if you get a chance visit my facebook fitness page https://www.facebook.com/FitLifeJourney for clean recipes,  fitness tips and supplement reviews.

“Listen to your Body, Train hard, Eat clean and Results will Follow”

Xo Grace

"Better to age like fine wine than turn to sour grapes"

This is my week’s title is my motivational quote and its how I truly feel.  Exercise and proper meal plan is the key to stalling the aging process. I feel and in my opinion look 10 years younger to some of the pictures I look back at from a year ago.

Since the show not much has changed in terms of my day in day out activities. I have done a lot more cooking for my family, friends and my staff at work…Made them perogies and coconut crust key lime cheesecake cupcakes. Yup….and I had some…!!!! So good!

Cupcakes were clean! No sugar in anything other than the whipped frosting which I didn’t indulge and perogies….Well it was well planned carb up for a heavy leg day with Andrew!

Polish Perogies-With Cottage Cheese, Potato and Onion

Key Lime Cheescake with Coconut Crust

So what’s next…..

Keep On Push On onto the next show!

I have decided to compete again before the BC Championships. Heading up to Fort St. John in just over a week with a few girls from our Body by Brandt Team. I will step on stage hopefully a little fuller than in Kelowna where I competed in Masters Bikini as in Fort St. John I entered into Open Bikini. Once I return it will be just under 3 weeks until the 2012 BC Championships held at the Massey Theater in New Westminster BC where I will compete in Masters Bikini Class and if I place well in Fort St.  John I may be able to cross over between Open and Masters. 

Will keep everyone posted on improvements as I prep for the next two shows with progress pics and all.

My meal plan has slightly changed from my first prep. My trainer has added some fats and few extra carbs to a couple of my meals. We will monitor over the next week to see if I making any progress and we’ll go from there.

Please note that just because I need to fill in a little it doesn’t mean I am binge eating.  I eat the same meal plan as I have for the last 9 months. Clean and nutritionally wholesome food! In addition to that I eat a lot…. I mean a lot of raw veggies. I rarely cook my vegetables.

I still currently eat 7 meals with 60% of my carbs at breakfast and the other 40% equally divided Pre and Post workout!

I have added berries to my oat meal…yummy!!!!

Other than nutritional changes the preparation for the show is pretty simple… Hair…Make-up and tanning is set.
My water cut should be minimal but I will let my trainer decide based on my presentation and we will go from there.

I will wear the same bikini as I want to see the difference in my stage photos from one show to another. Of course I would love to wear a different suit to every show however financially that’s just not realistic.

Training is the same just more focused on muscle groups and with a little more weight since I am eating more gotta earn it!!!! J

I can’t wait to share some of the pictures from my Kelowna photo-shoot with Andrew. It was so much fun to be able to shoot together and have fun at the same time. That trip was so great! I will remember it for a very long time.

Thank you for reading.

Grace xo

Counting Down the hours-Kelowna Western Canadians 2012

Here we are..... Just hours away from my first show!
I am super excited to step on stage and show off my hard work, dedication and willpower to change my life not only phisically but mentally as well. There has to be balance in both to achieve the ultimate results and although everyday is work in progress it keeps me focused on my goals.
Quote for the week: "Willpower is like a muscle, The harder you train it The stronger it Becomes"

This really stuck with me this week as the process of contest preparation is not easy by any means and defiantly not for everyone. There have been ups and downs but overall more ups which makes it worth the extra effort and push the last couple of weeks.

Andrew and I have a full day scheduled with photoshoot, family time and athletes meeting tonight which will keep our nerves in check and focused for tomorrow and we are cutting water today so that should be interesting.... I am glad we came up last night but our drive was horrible....horrible accident, rain, snow!!! It was a crazy ride but we made it safe and sound and slept very well. Short and sweet today!

Athletes Meeting- Over 90 Bikini Competitors

Full update as soon as I get back.

Thank you for reading Grace xo

Summer Smoothies

With just a few weeks left in my contest prep ….I will start to roll out some of my favorite recipes….Of course I will start with the things I have missed the most in my meal plan as I prep for my show. In this first roll out are my smoothies which I absolutely love!!!! I still have protein shakes however they are modified to my current micronutrient specifications and needs. In a few weeks I will enjoy this collection of smoothies on a regular basis either on the Go, Pre or Post-workout. Hope you try and enjoy them as much as I have! I sure miss them!!!! You can find all my reciepes on FACEBOOK under MY NOTES or on this blog page under MY PAGES- All About Food 

ENJOY and if you have any requests I would be happy to customize a smoothie for you!
xo Grace

Blueberry Sunshine:

•1 scoop Chocolate Protein (you can substitute pasteurized egg whites and add 1 tsp. unsweetened coco)

•1/2 cup blueberries

•1/2 banana

•1 cup low sugar/low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•2 tbs. of black chia seeds (once blended if you let it sit in the fridge it will thicken to a pudding type mix) don’t use iced milk if you want a pudding type treat otherwise if you drink right away its not too thick)

Dark Moon:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup low carb low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/4 cup blackberries

•1/4 cup strawberries

•1 Tbsp. walnut or pecans pieces


Pineapple on the Go-Go:

•1 scoop vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1/2 cup pineapple pieces (fresh has less calories and sugar) canned is ok!

•1/2 banana

•1/2 cup water /or ice

•Scoop of greens (apple berry or strawberry kiwi)

•1 Tbsp. of Daily Cleanse or Nutra-Cleanse

•1/4 cup dry oats

BLEND this smoothie a little extra!!!


Carrot Cake Indulgence:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup low carb/low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/2 cup steamed carrots

•1/2 cup apple or apple sauce

•1 Tbsp. almond butter

•1/8 tsp. cinnamon


Papaya Coconut Bliss:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup coconut water

•1/2 cup papaya chunks

•1/2 banana

•2 strawberries


Cranberry Crumble:

•1 scoop Chocolate Protein (you can substitute pasteurized egg whites and add 1 tsp. unsweetened coco)

•1 cup low carb low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/2 cup natural cranberry juice (there is a DIET version by Ocean Spray which has only 10 calories per glass and is sweetened with Splenda)

•1/4 cup dried cranberries (try to find unsweetened)

•Splash of vanilla


All Smoothies recipes are 2 servings and if you have an ice-cream maker once you blend every ingredient throw it into the ice-cream maker and enjoy once ice-cream consistency is reached!!!!