At 8 weeks from Mississauga and 10 weeks from New York, cardio has increased and carbohydrate cycling will begin. This seems to be the time when changes start to become more visible so it's pretty exciting!

Here is my training and meal plan schedule:

Sunday:

training:

am- cardio

nutrition:

protein: 6 or 7 servings

fat: 4 servings

carbs: 2 servings

Monday:

training:

am- cardio

pm-cardio/abs

nutrition:

repeat of Sunday

Tuesday:

training:

pm: legs(focus on quads)

nutrition:

protein: 6 or 7 servings

fat: 3 servings

carbs: 3 servings

Wednesday:

training:

am: cardio

pm: upper body(back/chest focus)

nutrition:

protein: 6 or 7 servings

fat: 4 servings

carbs: 2 servings

Thursday:

training:

am: cardio

pm: abs/cardio

nutrition:

repeat of Wednesday

Friday:

training:

pm: lower body(focus on hamstrings)

nutrition:

protein: 6 or 7 servings

fat: 3 servings

carbs: 3 servings

Saturday:

training:

am: cardio

pm: upper body(focus on back and shoulders)

nutrition:

protein: 6 or 7 servings

fat: 4 servings

carbs: 2 servings

Right now the higher carbohydrate days are on leg days but may be switched to the double cardio days. We'll just see how the first week goes!

Measurements and weight will be taken next week.

Being just over 8 weeks away from the first show (Mississauga) slight changes are being made to my meal plan and training.

Some things that shouldn't really be a big issue at this point have been sleep interruptions and fatigue. Some things that will be help minimize this and help with the increase in activity level is carbohydrate cycling, "thought checks" and "time outs". Additional glutamine and BCAA supplementation will also be added.

I've never tried carb cycling before and I'm pretty excited about it. On high energy expenditure days an extra serving of carbohydrates will be eaten. A more detailed example will be added soon.

With all of us, any metabolic type and any athletic background a change in physical and/or psychological demand creates needs for changes in how we care for ourselves (nutrition requirements, rest, etc). It's so important to pay attention to ourselves and what we need. We can push ourselves without listening to our bodies, sure. We can also risk running ourselves into the ground, injuries, and not being able to continue doing what we love, or atleast not to our full potential.

It's easy to know something is not right but not really know what to do differently. Never hesitate to get assistance.
The daily thought checks are just about being aware of the nature of your thinking. It's amazing how draining negative thinking is and how much it effects everything, including training. Resisting negative thinking doesn't help, but noticing it's there, being there as a "watcher", and knowing they are just thoughts really makes a huge difference.
Do not disregard something that is troubling you, acknowlegde it, do something about it if possible. If it's something that's out of your control, recognize it as something that's here for now and continue on with your day. After acknowledging the negative thoughts try switching your focus to something more positive.

Time outs are extremely important when under more stress than usual or not. Take time to have a power nap, walk, just be. Do whatever you need to do. Even 20 minutes for a time out is worth way more than that amount in productivity and wellbeing.

Training changes also will be up soon!

It's now just over 9 weeks from Mississauga and 11 weeks from New York! This is the 3rd week into the new training program and I feel like I'm responding really well. I'm also feeling stronger and more at ease with the new exercises. Meals are going really well too. Here's the starting numbers and the numbers now.

Starting point numbers: (steady               Measurements March 17

until 12 weeks out: Feb 28th)

Weight: 147lbs                                          Weight: 149lbs

Chest: 37"                                                  Chest: 36"

Waist: 29"                                                  Waist: 27.5"

Hips: 38"                                                    Hips: 37"

Bicep: 11.5"                                               Bicep: 12"

Thigh: 21.5"                                                Thigh: 22"

Weight has increased. I really don't pay much attention to it knowing how much it's affected by different things (water, etc). The numbers look like things are happening favourably and the meal plan will remain the same for the time being.

I'm really looking forward to the Role of Diet and Exercise presentation this Saturday. Come out to see the great speakers and visit the Fitfoods booth! Here's the web site with some info: www.thenutritionacademy.com

Today was cardio and abs. This ab training is combinations of exercises that help increase overall strength and are really challenging. I'm beginning to feel a lot more comfortable with the movements and am really enjoying them.

Here is how today went:

These 3 repeated 3 times:

-Barbell rollout- as many as possible- 10 second rest to

-Bicycle crunch- 24- 10 second rest to

-Plank-feet on bench-elbows on swissball- as long as possible- 120 second rest. 

These repeated twice:

-hanging leg raise(calls for pike if possible but I have not been able to yet) - as many as possible- rest 10 seconds to

- roman chair crunch- as many as possible- rest 90 seconds

Then:

-hands and knees vacuum hold (or four point tummy vacuum)- hold for 15 seconds-rest for 30 seconds- repeat 4 times.

For cardio I've really liked mixing steady state with sprint/jogs. I did a repeat cardio session from the March 1st entry.

It's been less than a week since the meal plan changes and I feel pretty great. My energy is good and I can tell I'm responding well to everything. I'm not sure measurements or weight have changed too much as of yet, but they'll be checked and updated soon!

At 11 weeks out from Mississauga and 13 weeks from New York it's time for some meal plan changes! The plan will still reflect my metabolic type which will make this prep great.

 Meals are still 2-3 hours apart to equal 6-7 meals a day  including a serving of protein with each meal(about 6oz for meats like: chicken breast, extra lean ground chicken or turkey. Heavier meats like extra lean ground beef, lean cuts of steak, and salmon are also used, but only for one or two of the meals per day)

A serving of starchier carbohydrates will be eaten with breakfast and after training (about 30-35g of carbohydrates from millet (1/2 cup of oats would work as well) or a medium sweet potato)

Fruit is no longer being used and fresh, raw veggies are still eaten with every meal except after training.  

Fat will be eaten with every meal except with breakfast, after training or with heavier meats (examples: 1 tbsp of flax, fish, udo's oil or oilsmart by RenewLife)

Sample Day of Meals:

Meal 1: 1/2 cup oats (measured before cooking)

6oz chicken breast

Meal 2: 6 oz. extra lean ground turkey

1 tbsp fish oil

veggies (spinach, cucumber,cauliflower)

Meal 3: 6 oz. salmon

veggies

Meal 4: (post workout)

1 heaping scoop of whey

medium baked sweet potato (approx: 1 cup cubed)

Meal 5: 6 oz. chicken breast

1 tbsp Udo's Oil

veggies

Meal 6: 1 heaping scoop scoop of whey

1 tbsp Udo's Oil

veggies

Supplements, Vitamins and Minerals:

(Note: These are supplements that I choose to use for my own needs and goals. Always do your own research, seek guidance and choose wisely before choosing anything that you put into your body in regards to both food and supplements.)

-PVL Iso-Gold Extra Natural Chocolate

-Northcoast Naturals Greens 1

-Maxx Essentials BCAA Maxx

-Maxx Essentials Glutamine Maxx

-Renew Life DigestMore HCL

-4EverFit L-Tyrosine

-Progressive Multi Vitamin for Active Women

-Progressive Complete Calcium for Adult Women

-Progressive C-Complex

-Natural Factors B-Complex

I am in love with my new training program! Yesterday was leg day focusing on hamstrings and today was upper body focusing on back/shoulders. Here's what today looked like:

After dynamic warmup:

(on a side note, the reps listed are the number that I aimed for, given that a lot of these exercises are brand new to me it will take a little bit of testing to see exactly how much weight I will be able to use with each)

 -These two were paired up with a 75 second rest in between each for 4 sets:

Chin-ups (6)
Seesawpress(6)

My reps were pretty consistent throughout but by the end of the four sets I was only able to complete 3 full chin ups!

-these next 3 were completed as a circuit with 10 seconds rest in between, then two minutes rest after each completed set for 3 sets:

Strict Pronated Widegrip Pulldown(9)

Vertical Thrust(8)

Dumbbell Iron Cross (8)

-these two were paired with 30 seconds rest in between for two sets:

Shoulder fly(12)

Straight-arm pressdown (12)

Finish:5 minutes on the stepmill (gauntlet) 15 seconds of running upstairs every step to 45 seconds of walking every other step. 

Doing dynamic warmups has been something I am definitely having to get used to but the difference in how I feel while training has already been great.

This way of training allows for less cardio sessions than have been done for past contest preps! On the 3 days of the week I am not doing weights cardio will be done. On two of those days abs are done as well. As the prep continues on the cardio may have to be increased but for now we'll just see how my body responds.

I now see I was most likely doing too much cardio at this point in prep last time and also not eating enough to match the amount of activity. This may have been counter productive by slowing my metabolism making it more difficult to lose bodyfat. Another great lesson! :) 

Changes to nutrition will be up soon!!

Since my legs are the hardest part of my body to shape, I love trying new things and seeing how they respond. This leg workout was a very different concept for me and judging by how my legs feel today, they agree. It was awesome! Here's how it went:

-Front Squats(4 sets x 4 reps)

 These 3 done in a curcuit format (repeated 5 times)

-Walking Dumbbell lunges (5reps)

-Lumberjack Squats(10reps)-have never tried these before and they are great!

-Jumpsquats(10reps)

 -Alternating lateral squat(2 sets x 12 reps)

 I finished off with 5 minutes of 15:45 second walk/sprints (stepmill is ideal)

I notice I have slightly strained my lower back and it reminded me how important it is to always stay focused on form. Also always remember proper warm ups and cooldowns should never be seen as an option. This is a lifestyle and looking after ourselves session by session is extremely important for the long run.

It's12 weeks out from the first show (Mississauga)  and it really feels like prep is officially here! I will not be measuring or weighing myself again until 10 weeks out.

This week I start a very new training program and am very excited to put some new methods into play! I am extremely grateful to Carter Schoffer of Precision Nutrition for his more than valuable information.

Today was cardio and abs day.

Ab routine:

-Dragon Flag

-Cable swiss ball crunch

-Mountain climbers

(these 3 done in a circuit type format x 3)

-half kneeling cable chop

-side plank

(these 2 done in a circuit format x 2)

hands and knees vacuum hold (also named four point tummy vacuum) x 2 (30second hold)

For cardio a mix of steady state (low, medium and high intensity) and sprint work was done for a total of 40 minutes.

Today's breakdown:

-2 minute jog

-3 minutes of sprint/jog (15 sec:15sec)

-5 minutes of high incline walk (fast pace)

-3 minutes sprint/jog- (10sec:20sec)

-10 minutes of high incline walk (medium pace)

-3 minutes sprint/jog (15sec:45sec)

-10 minute high incline walk (fast pace)

-1 minute full out sprint

-3 minutes jog

It's amazing how much of a difference changing up your routine and learning new things can make in your training motivation! If you start to get bored with your routine, your mind will not be the only thing not being challenged. Your body will adapt and you will need to change things up to both keep it fun and to continue making physical gains! Never hesitate to seek help.