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

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 

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

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

It's Treat Time-Nutella Flavoured Protein Shake

Nutella Flavoured Protein Shake

Ingredients:

•1 scoop of vanilla protein or peanut butter protein (more nutty flavour)

•2-4 Tbsp. Natural Cocoa (unsweetened) based on how much chocolate you like

•Dash of Cinnamon (just a sprinkle)

•4-5 teaspoons of Sugar Free Hazelnut DaVinci Sweetener (available at most grocery stores or Starbucks brand)

•2 Tbsp. Hazelnut Butter (if you can have the fat) available in most organic isles but you may skip it and up the sweetener

•1/2 Cup Unsweetened low calorie Almond Milk

•5 ice cubes

Directions:

1.       Add all ingredients into blender….blend until frothy and Enjoy!

You can reduce the almond milk and make into a paste…actual Nutella for apples or on top of rice cakes

You may have to play around with the flavour profile a bit...so the consistancy is to your liking but the flavour is bang on.

Like ·  · Shar

Update

A little update on what’s has been up with me and Andrew in the last month or so since my last show. 

We are officially in our off season. Yay!!!!

What does that mean? We are eating volumes of clean wholesome food and lifting HEAVY.  Working hard on building those juicy muscles. The sacrifice is that we have lost our lean look. TEMPORARILY that is…

The abs are still in and the muscles are nice and full and we can’t wait till prep starts to see how much muscle we have put on…Andrew’s prep will start a little sooner than mine as his show is end of April mine end of June. So exciting!!!

A lot has happened since Andrew left his position as a Restaurant General Manager and became a full time personal trainer at Steve Nash…

He was promoted to Assistant Fitness Manager after just over a month and shortly after that promoted again to Fitness Manager and transferred to Port Coquitlam. He misses his Langley team but feeling at home at his new location. I am so proud of him to just one day decide and follow his dream.

Training with his last trainer Dean really allowed him to tap into what his passion truly is. He studied hard while he worked 10 hr shifts at the restaurant, trained and prepped for the Nationals all at the same time. It was a roller coaster to say the least and the risk was very high to just resign and start something totally new. I honestly don’t know how he did it.

Being promoted has been a huge change in our life’s because Andrew is home every weekend…Veronica and I have not had a full family weekend since she was born unless there was a special event going on and Andrew requested the time off….It will be an adjustment to have full weekend family days or just lazy pj mornings….Looking forward to that for sure.

So what have we been up to in terms of training, meal planning and supplementation in off season?

I will post more on that tomorrow :)

Thank you for reading

Grace

Baby It's Cold Outside

With the cold weather in full swing I thought to share my creation for the spiced pumkin latte.This is one of my favourites on the weekends as it tastes like pie.

I hope everyone enjoys it as much as me and Andrew.

SPICED PUMPKIN LATTE

 (Makes 2 lattes)
Ingredients
4 tbsp. ground coffee
1 tbsp. pumpkin spice (no sugar added, just the spice mix)
2-1/2 cups water for brewing coffee
2 cups unsweetened calorie reduced almond milk or coconut milk
1/2 tsp. vanilla extract +1/2 tsp. caramel extract
2 tbsp. of sweetener of choice
Directions

Step 1 – Combine the coffee and the pumpkin spice and brew as usual with the specified amount of water.

NOTE: I made this using a French press. So it was easy to get these specific measurements.
If you use a coffee maker, you’ll need to adjust the amounts of all the ingredients based on the amount of coffee you use.
You can double or triple or….

Step 2 – Pour the almond or coconut milk and sweetener in the bottom of your cup and pour half of the hot coffee over that.

If using a coffee maker, be sure you use the type that requires the paper coffee filters. The spices will clog your machine if you have the other type that doesn't use these filters.
I simply brew stronger coffee and heated the coconut milk with sweetener and extracts and added the strong coffee after...as I like everything to be hot.
If you have an espresso machine it's even easier....you make the milk mix and add the spices to it ...heat on the stove or use a steamer and then add the espresso and it's ready.

Sip and Enjoy!

Nutritional Content of Clean Version
1 serving = 1/2 the recipe
Calories: 50
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 189 mg
Carbohydrates: 5gm
Dietary fiber: 0 gm
Sugars: 2gm
Protein: 2 gm

STARBUCKS PUMPKIN LATTE NUTRITION DATA
16 oz. (small/grande)
No Whipped Cream
Using 2% milk
Calories 310
Calories from Fat 60
Total Fat 6g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 25mg
Sodium 210mg
Total Carbohydrate 49g
Dietary Fiber 0g
Sugars 47g
Protein 14g
Nutritional Information estimated at Nutritiondata.com.

Choose Your Attitude-Be Positive-Stay Happy!!!

Have a read on my husband's monthly feature in Rx Muscle website Blog where he talks on being positive and not giving into haters and glorifying hate.

Its seems to be out there so much these days that I thought I would share.

Andrew is a Certified Personal Trainer, Canadian National Level MP Competitor and Pure Force Nutrition Sponsored Athlete.  For questions or comments, you can contact Andrew at:

Twitter:           @Andrew_Buk

Facebook:     www.facebook.com/andrew.bukowsky
                        www.facebook.com/TheFitLife247
Website:         AndrewBukowsky.blogspot.ca

Click on the link below:

http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/6750-choose-your-attitude-the-power-of-positivity.html

https://www.facebook.com/RxMuscle

Thank you for reading 

Grace xo