Monday, December 27, 2010

Wrap up!!

Wow.... I had an incredible Christmas, and I really hope you all did too! This year was my first year "hosting" Christmas dinner, I have to say it WAS a lot of work and I would love to do it all again but I have decided to go away on a trip instead and only spoil the kids next year!!! Don't you think Christmas IS just for the kids anyways?? I DO! Hehehe well... Guess I'll just have to see what the rest of my family thinks of this. Lol hopefully I'll be able to recruit everyone and we will still be able to spend the holidays together. :)

On another note: I had an amazing trip to Vegas for a friends wedding on new years I think it was a great idea to go on a vacation before my contest prep, by the end of the trip I couldn't wait to start "on-season". I made some great new friends in LV, and I feel very blessed to have them in my life. Amazing supporters!!

(LEIGH "IFBB Bikini Pro Superstar" BRANDT) name tag at the wedding LOL

Well I'm shaping up for the Max Muscle contest and making an appearance the Arnold Classic. I'll be helping out @ the Whey Gourmet booth for that weekend, so make sure you pop by and say hi to me. I'll be a few weeks out from the max muscle show then too.

Everyone always asks what my diet consists of so here is a sample of what my diet looks like right now:
Meal 1- protein shake & 1 scoop Whey Gourmet, 1/2 cup of berries & fibre
Meal 2- 1/2 banana, 1 tbsp of almond butter
Meal 3-mixed green Salad, balsamic dressing, 4oz chicken or turke
Meal4-1 grape fruit & 1 Whey Gourmet Bar
Meal5- asparagus, 4oz fish
Meal 6- post training---chicken, brocolie, 2 pieces of pineapple, 1/2 cup brown rice
Meal7- Protein Brownie with fibre

I'm doing a full 12 week prep, I usually only do 6-8 weeks but decided to do 12 this time and come in a little tighter! I've been taking
Pharmashred every morning before my cardio sessions on an empty stomach and then I have Xtravol while I train weights in the evenings. I'm still continuing my same training style but I've added heavy weights.

I have to make a huge shout out to my clients they are all so unbelievably motivating and seeing them reach their goals, set new ones and continue to succeed and see changes is what training is all about!! Keep up the hard work ladies it's a new year and you've already made a new new you!!!

Favorite quote this month:
"never under estimate the power of dreams and the Influence of the human spirit. We are all the same on this notion: the potential for greatness lives within each of us" - Wilma Rudolph

New pics :

Xox LB

Sunday, December 19, 2010

Beat the winter blues!

With the Cold air creeping up on us and Christmas next week, are you feeling the winter blues? Getting nervous about over indulging and putting on a few extra pounds? … well don’t be! With this training program and diet it will help get you through the winter, keep it tight, AND allow you to enjoy a little!

Meal #1 - cook up 30g or ½ cup measured dry of oatmeal and 1 scoop of whey gourmet peanut butter chocolate. Mix it all together and spinkle with cinnamon and splenda

Meal #2 - 15 almonds & an apple

Meal # 3- Green Salad with lots of veggies and 4 oz of chicken or turkey with balsamic vinegar and 1tbsp 369 oil.

Meal #4- 1 scoop of Whey Gourmet Cookies & Cream, 3 ice cubes and some water blend together and make a shake

Meal #5- 4 oz of fish- salmon or halibut and some steamed green veggies for dinner!

Meals#6 - Protein Bownie! 1 scoop of chocolate whey gourmet 1 tsp of chocolate fitlicious a pinch of cinnamon ¼ cup of water and microwave for 45 seconds or until it rises in the microwave! … you’ll think your cheating!!

Keeping a low carb diet during the Cold winter months and during the Christmas festivities will allow you to have that little extra cheat. Just don’t go over board!

Blast that “winter coat” with this crazy ab exercise…. Laying on your back on a bench, place a exercise ball between your feet. keeping your back flat and legs straight slowly lower legs down and slowly back up again do this 15 times for 3 sets. Keeping your abs contracted and tight you’ll feel the burn immediately. Note: Its okay to bend your knees if you need to, this may help to keep your back flat and its a little easier.