Showing posts with label fitness motivation. Show all posts
Showing posts with label fitness motivation. Show all posts

Monday, 25 November 2013

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

Tuesday, 12 November 2013

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.






newsevents

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.

Thursday, 22 August 2013

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 





Tuesday, 12 February 2013

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