Hi! Being just under 13 weeks from the show my training and nutrition will tighten up a bit.

After making changes only 2 weeks ago (a few of these include things like getting to bed earlier, eating right for my metabolic type (protein type) and switching my cardiovascular training to straight anaerobic (fast/slow) and circuits, the changes are already really great. My energy levels have gone up like crazy and I'm already noticing strength gains with the addition of getting leaner! My mental clarity has improved quite and bit and I just feel a lot more alert and content.

My measurements have not changed drastically and are not really expected to right now. The change should be gradual but so far the numbers are encouraging and show that things are headed in the right direction!!

The goals set :  to keep as much upper body size as possible (gains=awesome!) while leaning out in the waist and building my legs, and so far the numbers show :)

Measurements Jan 30th                      Measurements Feb 23rd

wieght: 147lbs                                          weight: 147lbs

chest: 37"                                                  chest: 36.5"

waist: 29"                                                  waist: 28.5"

hips: 38"                                                    hips: 38"

bicep: 11.5"                                              bicep: 12"

thigh: 21.5"                                                thigh: 22"

Changes to weight training will be up soon!

Doing mostly circuits for cardio has been such a fun change and today was one of my favourites! My friend Melissa just gave me this awesome one to try:

-jump rope

-suicide runs

-mountain climbers

-kettlebell swings (try using a dumbbell instead) 

20 minutes of this and you can definitely feel that you've worked hard.

I want to send a special good luck to Carl Cheung who will be officially starting his prep on Monday February 23rd! He is also prepping for the Laura Binetti show in Mississauga on May 23rd. Carl will be competing in Bodybuilding Light-Heavy Weight. He competes at 196-198lbs at 5'8. Prep for him is very structured he doesn't take any cheats unless he finds he is getting lean too quickly. His coach is IFBB Pro Henderson Thorne (www.hendersonthorne.com)

Carl's starting Stats:

5'8

216lbs

chest: 46"

waist: 36"

hips: 40"

Thigh: 26.5"

Bicep: 17"

Calves: 17.5"

Carl has the best outlook for competing and is so positive! He is going to do awesome :)

My meal plan has changed to reflect my metabolic type (protein type). This is great because although I will be having less carbohydrates (not necessary in high amounts for a protein type) I will be taking in more fat. This will help stabilize my blood sugar a lot more (help keep cravings limited) and also help regulate hormones.

Here is what my meals look like today:

 Meal 1: 1 cup brown rice (measured after cooking)

-6oz chicken breast

-1 tbsp omega 3.6.9 oil

 Meal 2: 6 oz chicken breast 

-medium baked sweet potato

-1 tbsp coconut oil

-veggies (today I'll use spinach/cucumber/mushrooms/cauliflower)

 Meal 3: post weights/cardio

-1 cup mixed berries

-1 scoop whey

 Meal 4: 6 oz sirloin steak

- veggies

 Meal 5: 6oz sirloin steak

- veggies

 Meal 6: 1 scoop whey

- 1 tbsp omega 3.6.9. oil

-veggies

 If lean meats were being used for every meal (white fish, turkey breast, chicken breast, lean ground chicken, or lean ground turkey) I would have a serving of fat with every meal. With heavier meats (lean steak, lean ground beef, chicken thighs or salmon) a serving of fat would not be used. Everyone is different but I find it too hard to break down all at once and feel sluggish about a half an hour later.

If you feel sluggish about 30 minutes after eating it may mean you have had too much fat with that meal, if you feel sluggish, "crash", or have cravings about an hour and a half later it may mean you have had too many carbohydrates with your meal.

 Cardio has been changed to more circuit type or anaerobic sessions and will be increased to 6 days a week.

Examples:

-Walk/Sprints on the tread mill: 2.0 incline, walk for one minute, sprint for one minute.

-Walk/Sprints/Incline Walk(highest incline) one minute each for a longer period of time.

 - Step Mill: one minute every step, one minute every other step (this will be limited until show time comes closer)

-Example of a fun cardio circuit:

Circuits are amazing and such a great variation!

Suicides- 3 different markings on each side. Run back and forth to each marking 5 times each for a total of 15 times.

Burpies- 10

Abs- alternate between jack knives, stability ball crunch (arms extended overhead) v-sits, plank-  25-30 of each.

Repeat 10-12 times + 15 second water break in between sets= frigging awesome

When getting into new training work your way into it! Start off doing what you can and slowly build on it as you become stronger (which you will!)

Weight training will be switched up again starting next week! More of a focus is also being put on getting to bed earlier and taking time outs to just be each day (like a 15minute quiet time or a power nap).

I'm home from the Check Holistic Lifestyle Coach Level 1 course and I am so unbelievably glad to have taken it! The instructor, Emma Lane, was such an amazing person who has overcome more obstacles than you would believe. She went through brain damage and many injuries from a head on collision. She also overcame cancer (diagnosed terminal). She was highly medicated and not really being given any answers to how she could feel any better. It was only when she recieved help from Paul Chek and many other Chek Practicioners at The C.H.E.K. Institute that she began to recieve some answers and was given hope for a better life (not just ways to mask problems). Standing in front of us 9 years from all of this was a beautiful, radiant, amazing woman who is not only functional but a wealth of knowledge and a completely humble successful business owner in two countries.

Seeing how much Emma was able to overcome, and learning how it all started with addressing her individual needs was amazing. We all were driven to learn more including metabolic typing, working with unique stressors, and personalizing program designs to not only look better, but to feel better and live a better life. I am so excited to now be able to offer both present and future clients so much more! 

A really awesome book is How to Eat Move and Be Healthy by Paul Chek. The information in it is priceless and it's an amazing read.

I'll be at the Paul Chek Holistic Lifestyle Coach Course this weekend and I'm so excited! It's going to be amazing and it also gives me an opportunity to keep things straight with eating and training (besides the meals out I have planned :) ) while being away for more than a day at a time.

You may have to travel while watching what you eat and sticking to a training schedule. Being away for a few days or more seems like it could throw everything off but it doesn't have to. Some things that make sticking to a plan easier while being away from home:

-staying at a hotel with a kitchenette or even just a fridge(saves $$ big time too!)

-Finding out where grocery stores are in the area

-Finding fitness centers in the area (or finding a hotel with one)

-Lots of tupperware

-A cooler bag

This will let you eat how you want and still train. Just plan a little and find ways to make your circumstances work with you and your goals!

Renée Primeau