GROWTH PHASE PROGRESS

Helllllllooooo everyone!!! How have your past couple of weeks gone? Mine, I've got to say have been very productive....I've updated my website, finished all my reading for my first mid term (have some loose ends to study still) and planned my meals for the last week and this week, and had many many KICK ARSE workouts!!! You've gotta love EXTRA clean food when it gives you energy results in the gym!!

So here is my update!! If you ready my last post, you know that I'm re-starting my favourite program MI40X , and it's going WAY BETTER than it did the first time. This is a MUSCLE BUILDING program, but the first time around I was in a caloric deficit because I was slowly increasing my calories after my competition...THIS time I'm following the meal plan guidelines as well, in a caloric surplus and hoping for some lean mass gains over the next 40 days of HARD WORK!!!

Love Warming up with my girls!! Do you look fwd to seeing certain people at the gym?? That's what gets me there on days that I just "don't want to"

The first week I planned 2050 Calories daily with 40%p/20%c/40$f. This is a great breakdown for me right now, 1. Because I LOOOOVE fats
and            2. Because I feel that I have become somewhat insulin resistant (carbs react by making me                  feel bloated, sluggish and I lose mental focus.)
                  3. Because the addition of extra fats keeps me feeling more satiated throughout the whole     day, no energy slumps.

My program was 6 days/week. Body part type split, with extra shoulder sessions over other body parts. One the 7 day (my day off) I ate an additional 600 Calories in Carbohydrates...you can say a cheat meal, or treat, however I ALWAYS choose healthy low glycemic foods!

My diet was uploaded on my newly updated website OPERATIONLEAN for any of you to download and use yourselves. I have yet to upload my next meal plan, but I will be adding it soon!!! Be sure to subscribe so you don't miss any new diet updates!!! There's going to be LOTS of FREE meal plans and workouts added in the near future!! I just have to find some time to write them!!! For now, I'll just share mine :)

Here is one of my FAVORITE recipes for hitting my fat intake....this was added to my meal plan this week.

DECADENT CHOCOLATE PEANUT BUTTER CUPS

It's made with coconut oil, PB2, cocoa and stevia to taste!!! SO EASY...if you need even MORE fats, you can use natural peanut butter instead of the PB2 :) Just finished a couple before I started writing this post!!! So delicious!

I was also doing warmups on the bike, and two higher intensity cardio sessions to keep the fat gain at bay and get the blood flowing.

Week 1 Results : Other than the fact that I felt great over my first week, I didn't gain any weight :( I WANT to be gaining a little bit of weight, sooooo

Changes for this week:
1. Increased my calories to 2200 with the same macro breakdown.
2. Kept my warmups daily, but eliminated my cardio sessions.
3. I have to do better with my water intake...it's starting to get chilly here in Calgary, so I'm not craving it like I normally do in the summer. This Hydrate Bottle is helping me get back on track!!!

Want your own Hydrate Water Bottle?? Be sure to check them out on Facebook!! HYDR-8 WATER BOTTLES

At this point I'm really happy with my diet. I don't have any cravings and I'm satisfied throughout the whole day! I always have a yummy meal to look fwd to, so I see no need to change much there. I do have to be expending fewer calories though, as I'm not seeing a weight gain. This is why I eliminated some cardio! I guess I have more time to study now ;)

Here are some things to keep in mind when working toward your own goals :
1. Make sure you have a way to track progress, so you know when to make changes.
2. EVERYONE is different, and there are NO COOKIE CUTTER ways to do things. It's about trial and error. If your results aren't what you want, something has to change
3. If you are wanting to gain, and you don't, you either have to BURN FEWER Calories, or EAT MORE Calories, it's as simple as that!!! The challenge comes from consistency. If you aren't consistent, you will have no idea what to change. AND patience. You may be lucky and hit the nail on the head the first week...you may continue to see progress for weeks (more common for people new to exercise and good nutrition) BUT
4. You will EVENTUALLY hit a plateau and need to use outcome based decision making to change things, and BUST THRU it!!

Good luck with your goals this week, and I will chat with you soon!!!

"you can't do what you've always done and expect a different outcome"

What I've been eating recently!! (BUILDING PHASE)

Hello Bloggers!! LONG TIME NO SEE!!! My blog has been falling too the way side the past while, but I've got a goal for the new year to get it more consistent!! :)

I've had a lot of questions as of late on my Facebook page www.facebook.com/operationcompetitionlean about what a typical day of food is looking like for me.  It's about time I take the time to share!!! It's hard, because my diet can change week to week depending on my progress! 

Before I go into my daily plan at the moment :

I can't express enough how important results based decision making is! If you are eating a certain way, trying to achieve a change, and nothing is happening, GUESS WHAT!!? Something has to change! You can't keep doing the same thing and expect anything to change. AND you have to be consistent. If you aren't being consistent, what are you going to change right??

Being in a building mode right now, I HAVE been seeing changes every week. I've been putting on weight slowly which is exactly what I want...therefore, my diet and supplement routine has remained the same for a while. I have to add, that I HAVE put on some fat too. (as much as I hate doing it) It is VERY hard to gain muscle and lose fat at the same time. You can try, but I can almost guarantee that it will be such a long process that you'll lose momentum, and that in the end you'll just be spinning your wheels. I know now that I can lose fat, so I'm losing my inhibitions and just giving this building phase everything I've got, and I'll worry about the fat later ;)

Now for the diet:

I'm following a 40/40/20 split (Pro, Carb, Fat) and I'm keeping most of my carb meals after my workouts. I also have my last carb meal before bed to help with sleep! I have a macro breakdown for each and every meal, so calories don't matter as much as meeting those guidelines. HOWEVER, for those of you that must know, when I put everything into my fitness pal (my user name is smackid if you want to follow me) I'm usually in and around 2100-2300 calories /day. My weight gain is levelling off right now, so I'm thinking of upping the calories again!

I have a pre, peri and post workout nutrition protocol. This is eliminated on non workout days, which creates a bit of a calorie cycle. i.e I consume more calories on workout days than I do on rest days. If I workout 2x in a day....very seldom, but sometimes....then I double the workout nutrition meals. Each workout gets that fuel.

So here it goes!!! 

Each meal has 25grams of Protein, and the Carbs and Fat Vary depending on the meal. Each meal has two cups of veggies added! (usually green beans or broccoli steamed) Throughout the day I have 2 greens drinks, sometimes more. And my day starts off with a full lemon in a litre of water.

Meal 1 (Protein and Fat) Meat and Nuts Breakfast-Ground turkey, one full egg, 1/4 an avocado

Pre Workout Nutrition: 2 tsp of Coconut Oil, Coffee

Post Workout Nutrition : (Protein and Fast Digesting Carb) Protein Shake and Banana, Rice Cakes

Post Workout MEAL (Protein and Slow Digesting Carb) Egg whites and Oatmeal with Fruit)

Meal 2 (Protein and Carbs) Large salad, spinach, romaine, sautéed peppers,onions and mushrooms       and 4oz Chicken, dressing is usually balsamic vinegar...with rice, yams or rice cakes

Meal 3 (Protein and Fat) 3oz beef with veggies, OR 4oz chicken and celery with 1TBSP of almond butter with veggies

Meal 4 (Protein and Fat) same as meal 3

Bedtime Meal (Protein, Fat and some Carbs) Usually greek yogurt with Almond Butter, Cocoa and some sweetener OR Cottage Cheese blended with the same mix ins ( I probably shouldn't be having dairy at all, but this is how I deal with my sweet cravings!!)

Sorry I'm not better at taking pics, but you get the idea! ;)

When I start a cutting phase, I will post that diet as well!!! Please comment below or on my Facebook   page if you have any questions...if you are thinking it, then someone else will be too. Please share, the more people I can reach the better, but I need your help to do so! ;)

How to Eat Clean while on Vacation

Due to popular demand, I'm going to write a little bit about how I stay on track, with diet and exercise while on vacation. I DID do a video on this subject before I left on my current vacation this week, but it's part of a project I'm doing with a couple of other people (one that I'm pretty excited about, so keep your eyes peeled) and can't be uploaded till the beginning of August!!

So, I'll give you the plan I had for this vacation first followed by how I prepare for more strict vacations.  I was a little more lax planning for this vacation because I don't have a photoshoot or competition for a couple more weeks AND I'm staying with my parents, so have access to car and kitchen....then I will tell you how I planned for a trip where I had a photoshoot that weekend, and was staying in a hotel without a vehicle.

First and foremost I should say, if it's a VACATION and not business or a short getaway etc, don't stress too much about it!!! I'd bring some items for the flight/drive, but once you are there, enjoy yourself!!! Go out to eat, but just make the best choices you can. There are ALWAYS options, and don't be shy with your server. They are there to serve you, and should be responsive to requests to leave items off, or put dressings on the side etc.

So for this trip, I brought lots with me because I don't like to be cooking and running to the grocery store AS SOON as my parents pick us up from the airport!!! I want to be social for a few minutes at least! HAHA, JK.

Items that I packed:

1. Pre-portioned oatmeal- I measure into baggies exactly how I like it, with pb2, cocoa and sweetner already mixed in so I just have to dump into a bowl, and water and cook in the microwave. Since I don't want to be doing a lot of cooking, and I LOVE oatmeal, I don't do yams while I'm away and just eat extra oatmeal. Keep it simple!

NOTE: in the past when I've been in a hotel, I just brew coffee (without the coffee) so you end up with hot water, and either mix my oatmeal right in the pot, or in two seperate servings in the small mugs that they always have....I have also packed a couple glass tupperware containers that I use over and over. This way the container can be put in the microwave as well. ( usually you can get a microwave on request if they don't already have one in the room!)

2. I pack my liquid and powder stevia and PB2 so I don't have to buy more while away, or have to search for it!!!

3. For a last resort, grab and go, I pack QUEST protein Bars www.questnutrition.com PURE HEAVEN. Put in the microwave for 10 seconds before eating (if you have one around) and you won't miss dessert, I guarantee!!! I've found even gas stations turn a blind eye to using their microwave or hot water as long as you're buying gas or something ;)

4. Rice Cakes

5. Almond butter

6. I precook a bulk package of chicken breast and freeze. I freeze them so I can put them in my checked luggage without worrying about any leakage. By the time I make it to my destination they are pretty much thawed and ready to go. If you are going to be gone for a long time, separate into more than one bag so you can keep one if the fridge to thaw and put the others in the freezer to keep till needed.

7. Those tuna packets in the vacuum sealed bags work well also. You can usually find mustard and relish in airport and mall food courts. I use those condiments to mix into my tuna so it's not so bland.

8. Whey powder and shaker cup.

With all this packed, once we got to Winnipeg I was able to relax for a bit and didn't REALLY have to go for groceries for a day or so. When I did get to the store, I got cottage cheese, more chicken, some bulk bags of vegetables, egg whites etc. Everything I would normally eat at home!! :)

As for my workouts....I volunteer at the YMCA in Calgary (in the preschool dept) so this gives me a free membership :) It's a LOT easier to make it to they gym everyday while on vacay when it doesn't cost you 10$+ every visit!!! The YMCA also has free childcare up to 18 months, so even if my babies grandparents weren't able to watch her, I'd be able to bring her with me :) If your kids are older, there is always a drop in fee ( I know, that can add up!!!)

Now, things are a little more complicated when you are travelling on your own, in a hotel and without a car. When I went to FEM Camp www.femcamp.com in the spring I had to be a little more organized, but it was a shorter trip, so also do-able!!! Since I was going back and forth to camp during the day, I had tupperware meals packed. I know I know, not everyone can do it, but I ate everything cold. Pretty much every meal was the same as I'm used to, but cold.

Since I didn't have a car to go to the grocery store I brought all the same things as above, and in addition:

1. I didn't want to bring cartons of egg whites, so I hard boiled a bunch of eggs and sealed them up really well so they wouldn't smell.

2. I had to purchase bulk bags of broccoli and spinach in advance and bring them with me.

3. I like to rotate my protein sources though, so I precook and freeze lean beef as well.

NOTE : A great extra to bring along would be the Jamie Eason-Middleton muffins that I have on this blog in the "what I eat" section. http://www.operationcompetitionlean.blogspot.ca/p/recipes.html (Scroll down to Turkey Meatloaf Muffins) They are just as good made without the oatmeal depending on what your macro demands are at the time.

I wasn't able to get cottage cheese or greek yogurt, but I don't usually eat dairy before a photoshoot anyway :)

I booked a hotel that had a kitchenette. They are VERY common now, and usually not any more expensive than hotels without!!!

In regard to exercise, I ALWAYS do my research on hotel gyms. I've almost never been unable to find a hotel with a fully equipped gym AND a kitchenette! Worst case scenario, strap on the runners and find a childrens park nearby and make something up on the fly!!!

You could always keep a MOST FIT STRAP in your bag for a bring anywhere workout!!! It doesn't even take up the space of your makeup kit in your bag and can be attached pretty much anywhere for a kick arse workout!!! http://www.most-fit.com ( I'll will be doing a blog on this strap very soon as well!

So there you have it!!! This is how I stay on track!!! I'm probably missing something!! I'll post in the comments if I think of anything else!!!

Please, If you have any other ideas that I can add to my repetoire or that you would like to share, that would be awesome!!! Either post on my Facebook page www.facebook.com/operationcompetitionlean OR right here. I'd love to hear some new tips to help me out!!!

My Incredible Experience with Iridology

Today was my Iridology appointment, and I was soooooo looking forward to learning what it's all about. I wasn't going because I had any concerns about my health, but I DO believe in Natural Medicine, and everyone can make improvements in their health right??

I met a WONDERFUL Korean lady who owned a healthfood store I went into randomly one day about a month ago. (found out she's going on 70, and I thought that she was MAYBE 50) I went in looking for a good fish oil, and left inspired! I could have talked to her all day about totally random health topics. As we were talking she mentioned a few stories she had thru her practice of iridology. Iridologists believe they can use the charts to distinguish between healthy systems and organs in the body and those that are overactive, inflamed, or distressed. Iridologists believe this information demonstrates a patient's susceptibility towards certain illnesses, reflects past medical problems, or predicts later health problems. I'm so interested in practices like this that I'd thought of it MANY times since meeting her. I finally made an appointment after discussing it with my mom, who offered to pay for a session :) I believe this lady WANTS you to be healthy, as the $ 120 session fee is waived if you follow her advice...now on to my experience.

She started by explaining the practice to me, and showing me many examples of differen't eyes and what certain colors and "designs" shall we say, meant. Did you know that ALL eyes are either Brown or Blue?? Splotches, area's of discoloration, straiations, etc, all mean something!! After this she put a tiny magnifying glass up to my eyes, one at a time with a flashlight, and just started spewing information!! I WISH I HAD BROUGHT A TAPE RECORDER!!!! The first 10 minutes were so dead on with my personality and minor problems that I have been experiencing! Problems that seem miniscule right now, but as my body fights with them, would have become worse and worse, and would start to affect my body in different ways. Apparently I've been born with extremely good genetics for fighting ailments, which has helped...or not, depending on how you look at it I guess! ;)
She was such a wealth of knowledge, on why certain things happen, how it affects other systems and how to rectify the problems naturally!

Without going into too much detail ( I don't want to bore you) I'm basically very acidic, and don't produce enough digestive enzymes. She suggested diet changes to help with my bodies acidity and I'll be taking a digestive enzyme (which I'd been planning to do for the longest time, but just never got around to it!) These changes should help with my excema as well. I also have quite a bit of yeast in my system and an underperforming thyroid. The thyroid, if you knew me well, explains a lot of what I've struggled with the past few years!! I'm SO EXCITED to start making the changes that she suggested. YES, I did end up spending just as much as the appointment would have cost....but I really have a good feeling about this.  I'm looking forward to having more energy, a thyroid that works (weight maintenance will be a lot easier) and having a darned POOP everyday! HAHAHAHA

All in all, she said that I was pretty healthy. These are just things that if I clean up now, I'll feel good a whole lot longer, my body has just been doing a good job trying to fight the inbalance so far! This was an amazing experience, and I would HIGHLY recommend it over going to a DR., who can't really diagnose anything until you're already feeling symptoms enough to go get checked out and you're already sick! This is like seeing into the future and rectifying problems before they happen!! I know, I know, it sounds like a lot of Hocus Pocus....the same thing most people thought when I saw a naturopath several years ago....but I'M A BELIEVER!! ;)