New Year, New Post (Finally!)

Absence makes the heart grow fonder?? Right? Right? Ha ha ha. I hope so. While consistency has found a place in my daily fitness and food routine (yay for 365!), it certainly hasn’t found a place here yet. Yikes!

It’s now the middle of February (!!) and I find myself back ON SEASON! Whoo hoo! Not that I was taking it easy during my “off season.” Over the past few months, since my last post, I have moved (I absolutely loooooathe packing and unpacking- but love where I am living!), kept up with all my training, did a photo shoot with Mark Bradfield (love him and Sarah!), created an athlete Facebook page (come join!), and filmed a fitness DVD (fun!). My birthday, Christmas and New Year’s Eve also happened somewhere in there too. And, while I kept up with my program for the most part, there were definitely a lot of treats, rest and relaxation as well. I pretty much just hibernated during the Christmas holidays and it was fabulous.

The past few months in pictures :)

 

The new hood!

The new hood!

 

Me with Sarah Shea Smith and Mark Bradfield after a long and fun shoot!

 

My new Facebook page :) Check in out for meal plans, recipes, music and motivation!

 

 

On set of the filming the fitness DVD to be released this Spring!

 

Oh, and I also appeared in a fitness magazine for the first time too! 

My mini-profile in the Feb/ Mar 2014 issue of Inside Fitness.

 

 

And on a poster!

 

Happy to promote such a great organization!

So that pretty much brings me to today. As of February 16 (yes, conveniently selected to be just after Valentine’s Day and all the chocolate!) I am back on-season and training for an upcoming shoot and show. So, what does that mean? On season? For me, that means sticking to my food plan 100% (that is keeping it clean, keeping it within my macros (that is making sure I meet and don’t exceed all my calories, fats, proteins and carbs each day) and balancing each meal to keep my metabolism revved), getting all my training in exactly as my coach lays out (no short cuts- every rep counts!), drinking all my water, and NO alcohol and NO “treats.” Sounds tough, but I am so EXCITED! So excited! Excited to do it and excited for what’s to come. The countdown starts now! Eight weeks out!! #beastmodeon

 

 

What Happened, What's Up and What's Next

Okay, very belated (like by almost two weeks), but here's what has been going on since my last (non WIAW) post:

1. The Show!!

 

First, before getting into the details, I have to throw out a HUGE THANK YOU to everyone who wished me luck. I was overwhelmed by the support and the really touching messages I received - both pre- and post-show -from friends, family, coworkers and even people I haven't talked to in years. I love and am excited by what I do and knowing that it is inspiring or exciting for other people is just sooooo rewarding. Words cannot describe it. I just feel so blessed. Thank you.

Anyway, back to the deets. Show day was awesome... Despite a ridiculously early start! I was up and at the salon for hair and makeup at 5 am. Ugh. Also, to note, no coffee on show day :( Rough start.

 

Anyway, in 1.5 hours, I got my hair did, make up on and went from this...

 

...to this...

 

 

I was excited I see how the show would go after the awesome check in meeting the day before. NPAA did a really great job creating such a warm and welcoming environment for the competitors. Things were so calm and chill, but still organized and efficient, backstage. So different than my first show where I was fighting for a sliver of counter space and surrounded by hundreds of other competitors (who, were all nice, but were just always in my space). Plus, 6 other girls from Team Blessed Bodies were there too- and we tore up the stage!! We took trophies is each category- figure, fitness and bikini!- and our coach won an award too (cause she is the bestest)!

Some shots from backstage, with the other ladies, and of my coach:

 

The bikini girls lined backstage and ready to go out

Bikini booty shot! Can you spot me?? Nope? Good, because I'm not there.

Note that everything is covered in plastic in the dressing rooms so tans don't rub off and ruin anything.

All the TBB ladies with our coach, Fatima!

 

  

I personally place 3rd in novice fitness and 2nd in open bikini. Whoot whoot! Not that it's all about the trophies or the placings, but I did have a goal (to do better than last time) in my mind and I achieved it :)

And on that note, again, while placing is great, the real reward for me was standing on stage and feeling good. I felt excited, I felt confident, and I felt like I belonged there. It's funny, because by nature I'm not someone who seeks the spotlight. I'm actually really introverted, fairly shy and quite quiet and I usually don't feel comfortable in a bathing suit at the beach. However, for some reason, I felt good standing on stage, in a teeny tiny bikini while being judged. It's kinda hard to wrap my mind around that. 
And finally, a couple of shots with two of my BIGGEST supporters- my husband and my sister. Seriously, I could not do this is if weren't for them.

Me and the hubby

 

 Me and my sister :)

 

 

2. Post-show treats :)

As I discussed in a previous post the power of the post-show treat. It becomes the carrot at the end of the stick and that first bite is like indulging all your cravings from the past 3 months at the same time. I chose chocolate again, and it was delicious:

I think my exact words were, "Omg, I forgot how good chocolate is!" #thingsineverthoughidsay

I then had the evening to enjoy a nice dinner out. I chose Cielos on the White Rock strip, which was perfect on such a sunny evening :) Here are some shots of the delicious food (and drinks) we enjoyed.

Nothing, nothing, in this world compares to this bruschetta... we ordered two... and I ate most of each!

 

 

Followed by a trip to Menchies where I pretty much paid (well, actually Leanne paid) for a bowl of Oreos and peanutbutter cups :) I was in heaven.

3. Post-show plans

As I have mentioned previously, I have another show on June 2 that I am training for. But, to keep things interesting and to keep me on my toes, when presented with the opportunity for a quick post-show trip to Vegas with my sister, I said, "Why not?" With another show 4 weeks out, could I keep it clean in Sin City? Quick answer: yes! But, that deserves a post of it's own... more on that later.

4. Future show plans

The original plan at the beginning of the year was to do NPAA May 5 and then the IDFA show on June 2. Both awesome, but smaller, associations. Good stages to get experience and learn the what's what and then target the bigger shows next season... but then the coach causually mentions that I should consider doing bikini at the WBFF... the WBFF! One of the biggest, most glamourous and most theatrical shows in the industry. To say that stage scares me is an understatement, but to say I won't do it because it scares me is unacceptable. Truth is, I think I can do it, and I think I want to do it. While I may be faced with some challenges leading up to the show (like a stagette in Napa :)) I want to take them on! This will be a whole new prep and will require me to really dig deep to find more of that confidence, that sass and that toughness to really bring it to this stage. And I am ready :)

XOXO

Jen
 

This. Is. It. Peak Week, Show Prep and Post-Show Treats

This is it. Peak week has flown by— fast! I can’t believe that it’s only one more sleep away. While there were some modifications with my training and diet, they probably weren’t what you’d expect (I was surprised!) and they weren’t that bad. Training wise, the only changes were no more cardio after Tuesday (whoo hoo!) and reordering the days of my workouts, all of which resulted in a final legs and abs workout Friday morning. Easy peasy. Knowing it was the final workout, I curled, squatted, and pressed the $#!% out of my legs- and it felt good.

Food plan wise, there were very minimal changes to my diet. The biggest difference was the INCREASE in my calories consumed (mainly carbs and fats). An increase!! And, not just once, but twice. Of course, this wasn’t a dramatic addition, and pretty much amounted to an extra wedge of yam, but still, more is more and I’ll take it. The only other alterations I have made have been keeping food choices simple (think yams, tilapia, and asparagus), balancing every meal (with carbs, fats and protein) and making a real effort to eat every 2 hours (to keep that metabolism up). I have also been super diligent about keeping hydrated.

While I am keeping my food choices simple (which mainly just helps me plan, buy and prep what I need), I am also trying to be creative where I can and using the healthy fats to switch things up. Here’s what I have been able to come up with so far:

For my Friday workout:

Pre-workout: Oats, protein powder and egg white pancake

Post-workout: Oat, yam, egg, spinach and protein powder pancake topped with coconut oil (this, was delicious!)

Other meals throughout the day:

 

Yam and egg white pancake with green beans and chili flakes topped with avocado (again, delicious!)

Spinach and cucumber salad with tilapia and hemp hearts and Udo’s oil dressing

Egg whites with asparagus and yams, topped with coconut butter (which is seriously amazing)

 Pretty much, everything since then has been some sort of combination of the core foods: yams, tilapia and asparagus with different healthy fats (I have many to choose from- avocado, almonds, hemp hearts, Udo’s oil, coconut butter… the list just keeps on going and each can be used to add such a different twist to the dish).

Today was the NPAA Athletes meeting. 

 

It’s an opportunity for all the athletes competing in the show to check-in (I’m #9!), get more detailed information about the show and pick up some cool swag. For me, it was also an opportunity to meet up with the other girls on the team competing in the show.

I’m so excited to be sharing this experience with these amazing ladies. Seriously, to be standing on stage next to each of them is such an honour. I can’t wait.

At the meeting today, I also learned more about the NPAA (Natural Physiques and Athletics Association). What a great organization! I am so happy I decided to compete in this show. Not only did they create an association with an all-natural and holistic approach to competing and healthy living, but Kevin and Wendy are very just endearing individuals. You could tell they really care about the athletes and creating an enjoyable experience for everyone. I am really looking forward to the show tomorrow, and am even excited for my husband and sister who will be watching as it seems there are even some special treats in store for the audience! NPAA has really created such a positive and warm environment to compete in.      

After the meeting, we had some extra time, so the Mr. and I headed over the Steveston for some lunch and just to spend some time together. What a beautiful day down at the water and what a great opportunity to sit back and enjoy some quality time together. Things have been pretty intense and busy lately, so having this break was nice J

Then it was on to tanning. After going through all of this (the training, the sweating, the check in pictures, and now the tanning) I have no modesty left. Hahaha. I can assure you that every square inch, every square inch, of my body was sprayed (my coach even had to left up my bum cheeks to get under there!). The colour is ridiculous (too ridiculous for pictures), but does look good and does make the muscles pop just that much more. I also know that once on stage and under all the lights it won’t look as crazy. In person though, it’s crazy. I’ve already smudged my chest a bit (stupid seat belt) and sleeping tonight should be interesting. Hahaha. These are the things that make me step back and laugh. Never, in a million years did I think this is something I would be a part of, not that there is anything wrong with it, just not something I’d be doing. These are also the things that make me realize how far I have come and how much I love what I am doing.

I know tomorrow will be a blur. Early morning wakeup call (hair starts at 5:00 am!) and show starts at 9:00am. Once the show starts everything will move quickly… and then it’ll be done… and then it will be time for a treat J Ah, yes, the post-show treat. This is the carrot at the end of the stick that keeps you on track when you wanna fall off. Clearly, for those that know me well, my treat will be chocolate. The last show I had a box of Purdy’s chocolate, and they were delightful!

 

For this show, I have a little stockpile of chocolate I have collected since Christmas and will definitely be breaking into that stash. And for dinner, I have made reservations at one of my all-time favorite White Rock restaurants, Cielos, and will be eating like a queen. Another round of bruschetta, anyone?

It’s been interesting this time around. I can honestly say that throughout my whole prep I was never really tempted by anything and never had any strong cravings. I had my eye on the prize and was able to shut out everything else. Sure, there were times it was tricky to stick to it (like family gatherings or birthday dinners) but mostly because of the social awkwardness of it, not because of the the temptation. The only time I found myself wistfully staring at something was at Easter dinner. My mom puts together an amazing spread with all the dishes and her stuffing is the best, hands down, the best. That was the only moment I really felt like I was missing out on something, but she promised to make me a full dinner post-show J Problem solved. Now, however, so close to the end, is when it gets a little bit tougher. Those post show treats are so close, I can taste it… and it makes me want more. LOL. See, that’s my problem. I won’t be able to have just one. Like last time, it’ll be the whole box. Hahaha. But each piece will be deliciously deserved. I’ll be sure to post pics.

XOXO

Jen

WIAW and Final Prep Push

It’s What IAte Wednesday! Yay! Well, actually, yesterday was Wednesday. Today is Thursday.I just didn’t have the time to post this sooner. Yesterday was also May 1,which, was also my 3^rd wedding anniversary. Here’s one of my favoritepictures from 3 years ago:  

 

I ammarried to one of the most supportive and understanding partners. I am truly blessedto have such an amazing person in my corner, cheering me on as I go. Love youBryan!

Okay,enough with the mushy crap, let’s eat! Here’s what was on the menu for meyesterday:

 

Here is asdescription of each (from left to right, top to bottom):

• M1: Oatmealand flax seed with eggs and strawberry chia “jam” topped with melted coconutoil
• M2: Yam andoat “pancake” (it kinda fell apart in the pan so I just stuffed it all into acontainer) with egg whites and broccoli.
• M3: Spinachsalad topped with tilapia and veggies with an Udo’s oil dressing
• M4: Broccolisalad with tilapia, avocado and almonds
• M5:Chicken, yams (sautéed in coconut oil- yummy!), broccoli and asparagus
• M6: Frozenstrawberries blended with chocolate casein- like ice cream!

*I also had2 of my pre-workout muffins on the way to the gym (which falls between Meals 4and 5).  

In my lastpost, I mentioned that my food options will slowly be limited up until theshow. This does not mean I am eating less (as you can see). In fact, yesterdayI was told to INCREASE what I was eating. I actually had to add MORE calories(in the form of carbs) to my meals. That was a pleasant surprise, but makessense. The idea is for me to look healthy with full, strong muscles on Sunday.Not skinny and depleted. I know there are many theories/ methods/ plans/approaches people follow in their final week of prep (or even for their wholecompetition prep- like only eating broccoli and fish for 12 weeks, which by theway, just blows my mind- who could do that? Why would you want to?) and I amfortunate to have a coach that believes in eating and proper nutrition. Yes, ifyou saw me eating just one of my meals you may think it’s just a small servingor not enough to fill me up, but I am also eating 7 times through out the day (roughlyevery 2 hours). This is key to increasing your metabolism and feeding yourmuscles. You will also notice that pretty much each meal contains some protein,carbs and healthy fats. Again, balance and nutrients from various sources arekey to nourishing your body. Plus, they all taste delicious J (Seriously, if you have never triedcoconut oil or butter, try it- it tastes amazing and I am not even a bigcoconut fan).

The rest ofmy prep is also going well. Three more sleeps to go (actually, it’s more like2.5 since I will be getting up sooooo early on Sunday)! Only 2 more workoutsleft (one upper body and one lower body), no more cardio (whoo hoo!), allappointments are booked, and the weekend schedule is set.  Cray, cray!

I alsowanted to give a shout out to my coach, Fatima Leite Kusch, who has beennominated for the Coach of the Year Award to be presented at the NPAA show onSunday.

Signing upto train with Fatima has impacted my life in both predictable and unintendedways. With her coaching, I have taken my body and my mind waaaay past what I everthought was possible. I know that this would not have been possible without heror without the amazing team of ladies she has built. In both big and littleways Fatima and every girl on Team Blessed Bodies has helped me achieve my goalof competing- a goal that I was nervous even saying out loud before. I havechanged. I have become more confident, more passionate and more energetic inevery area of my life. I am so proud to be a part of Fatima’s team and can onlyaspire to give back everything that I have received from her and the team. Iknow my future is full of amazing opportunities and possibilities because ofher. As an athlete competing in the show on Sunday, I get my chance to shine onstage (and I can assure you that on Sunday, all the ladies from our team shine!).Fatima deserves that recognition too. She has undoubtedly worked tirelessly forand has earned, at least in my heart, the Coach of the Year Award. Seeing herwork acknowledge on Sunday by receiving the Award would feel like a win for theteam. My fingers are crossed for her!!

Here’s apic of me and Fati at the Bust A Move fundraiser (yeah, she's that awesome):

XOXO
Jen

 

Photo Shoot and Peak Week!

It’s peak week! Only seven more sleeps to the show. This is when everything starts to happen. Final appointments get booked, the day of schedule gets confirmed, food options start to get limited and every day my body changes. Everything starts to become a little leaner and a little tighter. Muscles start to pop and everything just starts to come together. Layer on a ridiculous dark (fake) tan and a teeny tiny sequin bikini, and that’s it- it’s show time!

Clearly, a lot is going on and this weekend has been super busy. Yesterday, I had my first real taste of what it is like to be a fitness model. An opportunity to shoot with TrendiCreative was presented itself and I took it J It was so much fun! It’s been really great to have something other than show prep to focus on over the past few weeks. Just having something else fun to focus on and train for takes off the pressure and reduces the enormity of the “show.” Much like a wedding, it’s easy to get so caught up on that one day. Having something else to divert some energy towards is a good thing.

Everything about the shoot went well. Throughout the morning I slowly transformed from 'morning Jen' to 'model Jen' with hair, makeup and fitness clothes.

In the sibling lottery, I have won big time! I have an incredibly talented younger sister and a little “big” brother who I am incredibly proud of. Both of them are the best (which clearly speaks to how awesome my parents are too J Yes, I am blessed). So, not only do I have these amazing people in my life, but my sister is a talented hair artist and owns her own salon (Salon Cordeiro- check it out!), so I pretty much get a life time pass on the free hair train. This has come in handy for numerous special events (like my wedding). My sister knows me, knows my hair, and knows how to make it look good. Here’s a selfie of how it turned out for the shoot:

  

On top of just doing my hair, my sister is also my go to style advisor. She has always had that natural ability to pull things together and know what looks good. I lack skill. Thankfully, she came to the rescue and helped me pick out some bright tops and bottoms for the shoot (and when I say, “She helped me pick out” I really mean, “She went out on her own and bought what I needed.” Ha ha ha.). Here’s what I was working with:

Once all pulled together, I got behind the camera and tapped into my inner Oxygen cover model (one can dream, right?). It was so much fun and time went by so fast! I got through a few different outfits, used a prop, and also took some creative shots. I cannot wait to see the proofs! Here are a few more pics from the day.

 

 

 

And, now with that all over, it’s time again to focus on the show. Having the shoot the week before the show got to be a bit overwhelming at times, but actually, mentally, was the best for me. Over the past week or so, with the show date looming, I began questioning my development and where I was at. It’s so easy to have this ideal in your head of what you think you should look like and then be disappointed when that’s not what you see in the mirror. I know how much hard work and time and energy I have been putting in, and sometimes it gets a little frustrating to not see what I want to see. What more do I have to do?!? But, two things happened this past week to shake that doubt out of me. One, was the photo shoot. Seeing my overall polished look in the pictures renewed my confidence. I have been working hard and it shows- in many ways! A year ago, I would not have had the body or the confidence or the support to be in front of the camera like that and now I feel (and look!) like I belong there. The other thing was a Facebook post by a team member. She shared two pictures of herself in competitions a few years apart and commented on how it takes time to grow and develop muscle. Yes, time! It’s not just dedication (which I’ve got), but time. And not just a few months, but years. I know the fitness models that I admire (like Jennifer Nicole Lee, Tania Antonio, Nathalia Melo and Andreia Brazier) have been working out for years, YEARS! Plus, it’s their jobs (my job requires me to sit at a desk for 8 hours a day). Ha ha ha. Having this new perspective and renewed confidence has made me so excited to compete next week. I will be bringing my best mind and body- and really, for me, that’s what this is all about.

XOXO
J

Four (4!!) Weeks Out! The Countdown is On! Beast Mode ON!!

Time flies! I officially started prepping for this upcoming show February with the intention of starting this blog at the same time and now I am four (4!!) weeks out and only got all this together last week. Where did the past 8 weeks go?

Four weeks out. This is when it gets real. Every day it is something new. My measurements aren’t changing drastically, but I can see and feel my body getting stronger and tighter. As of last week, I am also officially registered and confirmed for the NPAA BC Classic on Sunday, May 5. #forrealsies

 

My original goal was to compete in Fitness (for the first time), but I have really been struggling to gain muscle mass. After talking it through with my coach, I decided to also compete in the Bikini category to see where I fit better. Two for the price of one :)... well actually, not really. It costs extra to crossover.

Here’s a quick recap of how last week went:

Training: I’m loving my program right now. I’m lifting heavy (which I like!), with low reps and little cardio. I have 4 days weight, 3 days abs and 3 days cardio.  Cycling through these workouts has worked well in my schedule and it has been easy to balance and fit it all in. I’ve got one more week on this program before it gets switched up again. I am so excited to see what the final few weeks of training before the show will look like!

Food Plan: As I posted earlier, I revamped my food plan last week and everything worked out well. I was able to get in all the calories, fats, carbs, and protein and it all tasted great! No cravings, no cheats (even when confronted with two Easter dinners (complete with all the assorted Easter treats) and what looked to be a delicious potluck at work).

Challenges: Two of my goals last week were (1) to cut out all the extra cups of coffee I drink throughout the day (one in the morning and a decaf at night is enough) and (2) to consume all my food by 8pm. I faltered failed on both of these. Friday morning was… well, I wrote about Friday morning in my previous post and wanted that extra cup of coffee and a couple nights throughout the week I was eating my last meal of the day post-8pm. I tried my best and will be sticking to both resolutions this coming week.

Goals for this Week: In addition to keeping up with my other goals, I am adding in more posing practice! To do well in the show, I need to know how to pose my body and hold that pose in the most flattering and "natural" way. Hahaha. It's not as easy as it sounds. Especially for someone like me who usually tends to shy away from the spotlight. There will be no shying on May 5.

 

Okay, 28 days to go. Let’s do this! No doubts, no distractions, just pure dedication.

XOXO

J