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"

OperationCompetitionLean's First Giveaway!!!!! QUEST NUTRITION, and MUSCLE THREADZ

Get ready for OperationCompetitionLean's First Giveaway Sponsored by Quest Nutrition www.questnutrition.com, AND Muscle Threadz www.MuscleThreadz.com!!

Quest Nutrition Bars are BY FAR the best protein bars I've ever tasted...especially when put in the microwave for about 10 seconds before eating. They are like heaven to the tastbuds!! :) They are super low in non-fiber carbs, contain VERY SHORT nutrition labels that you can actually understand, and they are gluten free!!! There are SO MANY flavors to choose from, that there will be something for all tastes! Quest has donated a full box of bars to our luck winner!!! :)

 Muscle Threadz has donated a Custom T-Shirt or Tank. They have AWESOME fitness related sayings, and the CUTEST shirts for Kiddo's! I want to get one for my daughter that says future fitness competitor!!! :)

 

 

To enter, just follow the instructions on the rafflecopter link below!!! :) Good Luck!! I wish I was able to win!!!

                                       http://www.rafflecopter.com/rafl/display/48bf601

a Rafflecopter giveaway

#FITFAMFEB How are you keeping your family and friends involved in your Healthy Lifestyle??

Myself and the #mompowerteam have dedicated February to #fitfamfeb. Our goal is to spend the month encouraging our direct family members, and "friend" family members to jump on board with the healthy lifestyles that we are creating for ourselves!! :)

We have been posting pics online of families exercising and eating healthy together. Seeing others participating shows how much fun it can be!! If you want to participate, include the hashtag #mompowerteam and #fitfamfeb, so we can see your pics as well!!! :) Here is the pic I took of me and my daughter trying to do chinups in the basement!! :) I couldn't complete one with the added 15lbs on my back, but instead I worked on trying to hold myself in position as long as I could!!! LOL Pushups were easy and fun...I think my daughter was confused at what we were doing more than enjoying it, but if you start them young it can't be bad!! HAHA

What do you do to keep your family active??

Here is another pic of my family on Vacation! We took the weekend off from the gym, but that didn't mean that we didn't stay active! Here we are on a hike, enjoying the scenery and fresh air in Palm Springs! Not to mention LOTS OF SHOPPING!!! New runners to invigorate my workouts when we get home??? I say "YES PLEASE!!!"

Do you participate in a bookclub?? I'm hosting this month, and this was my idea to get my "friends" family interested in Clean Eating and Working out!!! (Not to mention, giving me time to catch up on the future readings;) Instead of choosing a novel, I instructed everyone to read a fitness magazine and come to bookclub ready to discuss one healthy habit they learned!! :) We always do a food theme...because who are we kidding, bookclubs aren't about reading, they are about friends and FOOD!!! Everyone this month will be bringing a recipe found in the magazines :) YAY, I will be able to eat the majority of the food at bookclub!! FINALLY! HAHA

 

So far, this is how I've embraced #fitfamfeb!!! I encourage you all to jump on board...there's nothing better than having a happy, healthy family!!! Making small changes and keeping it fun is the key!!! :)

14 Weeks out!!!

I missed progress pics last week since I was so sick and didn't work out. I'm was feeling MUCH better this week, and I was working REALLY hard at the gym!! I'm noticing that I have to focus a lot more on my triceps. My diet this past week was 1900 Calories and a 40/40/20 Macro Split. I've noticed just looking in the mirror at the gym that I'm looking better, but these pics don't really reflect that?? I seem to have lost all definition in my abs (could be as simple as what I ate yesterday I guess) And I had to take the pics by myself this morning because my photographer is out of town ;) Did a lot of running back and forth from the camera to my spot trying to get the positioning as close to the last pics as possible!!

I spent a lot of time this week emailing Hair/MakeUp for quotes, and shopping around for tanning! I think I've settled on using Cherry Dolls for my Tan (they seem to be the most hassle free) and I'm pretty sure I've pick my hair and makeup professional as well :) I was originally planning on doing all this stuff myself, but I see myself being SO NERVOUS that I want to have as little to worry about as possible.  For future competitions (if there's a future competition) I will be more comfortable trying to do these things on my own!

I haven't been practicing posing, but I HAVE been walking all over the place in my heels just getting used to them!! They are slowly but surely getting more comfortable! THANK GOODNESS!!! HAHA I have a couple of workshops coming up, and hopefully I'll get tips there to REALLY start practicing my posing routine!

I have to get even MORE focused on the food intake this week. I'm going to do 1800 Cals a day and stick with my 40/40/20. I just realized that I do have a photoshoot the first week of April, so I should be counting that as my focus for now!!! This means, I have half the time I thought I did!! HAHA I want to look a little more "Natural" for the photoshoot though, so it should be good timing!!

Until Next week's Progress Pics!!! Have a great Week!!!

Happy Birthday to Me!

 

I was SO spoiled this year for my big 32!!! Usually I keep quiet and hope that everyone around me just forgets and lets it pass!!! Bah humbug, I don't like celebrating getting older:) I still didn't want a big celebration as I'm not keen on being centre of attention, but this year was the best I've ever felt! I have so much to be thankful for. I'm in the best shape of my life (despite having just had my daughter and being sleep deprived), my family is happy and healthy, I have an awesome support system of friends, we are paying the bills, planning for the future, and I've found such a great group of people online through my blog, facebook, twitter, pinterest, and instagram!!! (YAY #mompowerteam) The opportunities for 2013 are endless. Not to mention I'm on my way to completing my goal of competing in May....something I've wanted to do since my early 20's but never followed through with! I've never been so focused on my goals!!!

 

I ALWAYS say I don't want anything for my birthday....I'd rather spend the money doing something with my husband and daughter, like going on a family trip, etc. For the most part my husband listens to me, but this year he outdid himself!! He remembered me complimenting someone on their ring over xmas, (more than once) and he got me one similar with my daughter's birthstone in it. Such a thoughtful gift and this picture doesn't give it justice~!! I just got home from picking it up from being sized :)

 

 

Not only this, but he also insists that I go to the Monica Brant F.E.M Camp that I've been wanting to go to. (Either Kelowna or Toronto, we have to figure out childcare) This isn't necessarily my bday gift, as we will both be paying for it, but it makes me feel really special that he thinks I deserve it and wants to make it happen for me! He's in a band that has a big concert all weekend during the Kelowna Camp and he was willing to cancel just so I could go! (which I obviously won't let him do, but we will figure something out) I can't WAIT for this Camp, I think it will be the experience of a lifetime, I'll meet some awesome ladies and learn so much!!!

 

Immediately after I decided to go to this, Erica at sisinshape.com was contacted by THE Monica Brant and given a spot at the F.E.M Camp to #mompowerteam to giveaway!!! I'd LOVE IT if one of you won, and I could spend the weekend getting to know someone I've met through social media! It really is amazing!!! 

 

See Below for Details

 

 

 

 

Fit Power Moms have teamed up to giveaway the fitness experience of a lifetime…entry to one of Monica Brant’s 3-day F.E.M. Camp™ in 2013 ($650 value)!! Get social with us to enter...

Visit
http://www.sisinshape.com/#!power-mom-fem-camp-giveaway-2013/c1df0 for details about the camp, or to enter

You can also enter by going to my facebook page
www.facebook.com/operationcompetitionlean.com and clicking on the giveaway icon!!!

Good luck everyone, it would be AWESOME to see you there!!!!!!!!

 

Week 20 Progress

Well, another week down!!! I gained a pound this week...a little more than I had planned, but my BF went up much less so at least some of that was lean mass!!! :) I hate seeing the scale go up, but I love feeling stronger, and thinking how much better leaning out will look with some more muscle!!!

This Friday, we are going on a family vacation to Palm Springs. I've planned ahead to stay within my calorie range, but not worry so much about my macro's being perfect. I've worked my rest days into the vacay so we will only have to work out a couple of times while away, but we'll be getting lots of active days with all day shopping, hikes and swimming :)

When we get back from Vacation I will be 17 weeks out, so competition prep will REALLY start!! I`m looking fwd to it, but I`m also worried that it won`t all come together on time!!!