The Fit Life 24/7

2018-04-30T13:44:00.001-07:00

ANNOUNCEMENT!

I am happy to announce that after being in the business of coaching clients I’ve been CHOSEN as 1 of the Top 10 Trainers in Canada to participate in the @EFXSports #TrainerOfTheYear challange with @muscleinsider!

Follow me on all social media channels as I work with my amazing clients to achieve their personal best just in time for summertime.

https://www.facebook.com/TheFitLife247/
https://www.instagram.com/gracebukowsky/

A special thank you to @EFXSports and @domenicmauro at @muscleinsidercanadafor this awesome opportunity to represent Canada’s best in the fitness industry!

Who doesn't love a little challenge?!
📷 @ramirez.creative.photography

Spinach Egg & Mushroom Bake (Vegan Option Available)

2016-08-30T07:42:00.002-07:00

Spinach Egg & Mushroom Bake

(24 servings)

5 packs of frozen chopped spinach (defrost and squeeze moisture out really well)

1 lb of finely chopped mushrooms

2 eggs

10 egg whites (330 gr weighed raw)

2 large chopped onions

One bunch of parsley-finely chopped

Tons of Mrs. Dash, pepper, chili flakes and garlic

Sauté the ingredients first....to further dry it out and infuse flavour....cool down completely

Mix in eggs and whites pour rather runny mixture into two or one big baking dish (spray with Pam first)Bake at 325 F for 45-55 min....I baked closer to 55 min and split the mixture into two 9 x 12" baking dishes

Enjoy as it is delish!

Notes: For Vegan version you may use an egg replacer (fat will be higher)http://www.bobsredmill.com/…/ho…/flaxseed-meal-egg-replacer/

OPTIONAL Mix in 1 cup of:

Parmesan cheese

or DAYA cheese substitute (watch higher fat if you add cheese) and you have a low carb meal

serve with turkey burgers tofu to top up your protein

Freezes really well and options for this are endless you may serve with salsa, Greek yogurt, tzatziki type dressing and so on.

BREAKFAST CRAPES!

2015-06-04T11:52:00.000-07:00

Protein Cookies

2015-03-25T10:43:00.001-07:00

It's been a while since I have posted anything on my blog. I have been thinking a lot about getting back so I thought I would start by posting one of my favourite PROTEIN COOKIE RECIPES that I make quite often. A little plug for one of my sponsors PhD Nutrition. I only use their protein for my baking, smoothies or cooking. Visit them on line: www.phdnutrition.ca

See you all soon with a full update on what's been happening in my world!!!

My journey since last year...

2014-06-23T12:00:00.002-07:00

It has been almost a full year since I have written a blog.
It has been a year of soul searching, healing and self discovery.

Here is a recap of what has been happening. Some not so pretty.

Since last years Nationals and have gone though a lot of ups and downs in life. Lucky none was relationship related. My husband is truly my rock and biggest supporter. I thank God daily to have him in my life.

I honestly don't even know where to start.

My post show consisted of 3 months binge eating and feeling horrible about myself not knowing why?
I dug deep and discovered it really had nothing to do with prep. That was my escape from some family issues I just set aside but when the show season was finally over it all trickled in and I lost myself about some disappointments that had occurred months earlier. Won't be airing any of my family drama on line but it was very intense and it really took a huge toll on my personal life.

I just ate. Didn't want to leave the house to go to work let alone train. Ate a lot on the way to work during work on my way home and every second in between...I swear I gained 1 lbs a day. I did finally open up to my Coach and like a mentor she and I did a lot of soul searching together and slowly I came to terms with my issues and the constant need for food was getting better and better...I would last a few days then a week then a couple...

All in all I gained 30 lbs post show and it hang on for a long time ...I ate within my caloric intake, healthy whole foods but my body was not ready to let go of the weight. I started to question myself, got depressed and just not felt myself and after few months I decided to go to the doctor in February for a full physical and blood work. Little did I know I was diagnosed with hypothyroidism. Learn everything you need to know about your thyroid here http://www.stopthethyroidmadness.com/

Not the news I wanted to hear considering I was planning to start prep for June's BC Provincial Championships in hopes to step on the National stage this July.

My doctor told me absolutely NO to cutting, increased my fats, insisted on more and more calories prescribed meds and off I went on an initial 6 week recovery plan. I kept things as doctor prescribed followed the new plan to a T. Mid March did my first follow up blood work with slight improvements in results. Phew was I ever relieved! I continued my journey to thyroid recovery!!! 3 lbs down was not much to brag about but not having seen the scale move in 6 months was worth celebrating for me...

Another follow up in April and then May and my TSH levels looked normal and I was given the go-ahead to slowly bring my body into caloric deficit mid May. Pushed my metabolic capacity pretty high in terms of fats and carbs from February to May 18th without gaining a pound. I was steady 145-147 since January 2014 eating more than my husband some days. I was pretty impressed with myself and my recovery. There was light at the end of the tunnel. Even sitting at my heaviest my body was starting to regulate its self. The swelling from my face started to disappear slowly as my thyroid glands and hormones became more balanced and in line. My curves started to come through and slowly my muscles started to show form underneath the layer of fat.
I stopped all supplements other than a multi-vitamin, fish oil, joint support formula and my PhD sponsorship line up which was approved by my doctor.
My routine:
Greens every morning and before workout with Vegan-pure protein
Fat catalyst before breakfast and lunch and L-Carnitine before training.
Pharma-Pure Vanilla Protein post workout
the rest was filled with yummy whole foods for volume and to feel full. Don't wanna ever feel hungry to keep my binge eating in check. I must say I have not binged since January. Yes I've had re-feeds and a cheat meal here and there but no secret eating of any sort. This is the biggest success so far. I am not punishing my body anymore.

Fast Forward to TODAY

Today is June 23rd and I weight in at 139 lbs. I am currently eating about 1650 calories +/-
Currently I am cycling my macro-nutrients as I can see the fastest results with this program and they work for me.
I am finally well into recovery which seemed impossible to achieve a few months ago. I test my thyroid levels every 6 weeks. I am loosing 1-2 lbs per week steady
I train 4-5 days a week depending on my schedule.
1 Meta-Fit class per week
1-2 active rest days

The best thing I did was to listen to my coach, doctor and a few very close people in my life and not compete this year.
I also have received a pass to next years 2015 BC Championships from BCABBA after submitting all of my documents to the organization last month which has given me some extra motivation to stay on track and bring my best physique yet.

Me- May 2014 just before starting my cut. I am so happy to have my slimmer face back. The body will follow soon lol.

I have a lot of things to be grateful for. An amazing husband, daughter, mother and two gangster dogs.

My coach and a few very close friends that support me more than I can give back.

We recently purchased a brand new home and are living the life...hehe

March 2014

Everyday I wake up in bliss and still can't believe I live in the home of my dreams with the man of my dreams watching our beautiful daughter grow up. In the end I didn't let the scale define me. I feel like I have won the battle. I am grateful everyday remembering I am NOT invincible, perfect and better than anyone else. I am me and I have struggles, ups and downs. That is Life my friends. My heart is filled with love and that makes me push harder.

Thank you for reading
Grace

Protein Post Workout Cookies

2013-11-25T17:13:00.003-08:00

1 Cup Oat Flour

3 Cups Rogers Porridge Oats or plain large flake oatmeal which will lower fat a bit

1 tsp. Baking Soda

1/2 tsp. Salt (second batch I took out as you don’t need it)

1/2 tsp. Allspice or pumpkin pie spice

2 tsp. Cinnamon

1 Cup Raisins (loosely packed) they are super good with chopped dried apricots which are lower in natural sugars

1 Cup Whole Pecans (then chop)

2 tsp. Minced ginger from a jar

4 Egg whites (1/4 cup)

2 cups Unsweetened Applesauce

1/3 cup Stevia Baking Blend (I use Stevia in the RAW)

1 tbsp. Lemon rind

2 tsp. Vanilla extract

3 scoops Phd Pharma Pure Vanilla Protein find it here (http://www.phdnutrition.ca/phdpharma-pure.html)

Preheat oven to 350F

Mix dry ingredients chopped pecans and raisins in one bowl

Mix wet ingredients and slowly add dry. Mix well and scoop using ¼ cup measuring cup and place on cookie sheet lined with parchment paper and using a fork flatten the cookies to approx. 9cm.

Bake for 15-20 minutes

Nutrition per cookie is approximate from SELF DATA (makes 24 cookies)

Calories 115

Fat 5gr

Carbs 22gr

Fiber 3 gr

Protein 7 gr (you can up the protein by reducing Oat flour to ½ cup and adding 3 more scoops of protein) this will increase the protein to 13-14 grams per cookie, however they will be more dense and taste more like biscotti.

Sugar 8gr

Sodium 71 mg (if you omit adding salt sodium will be 25 mg.)

These are sooo good….If you like cookies crunchy reduce heat to 300F and bake for 20-25 min.

If you keep them in the freezer you will not be as tempted to have 2 or 3... :)

ENJOY!!!

https://www.facebook.com/phdnutritioncanada

One of my favourite supplements...and it will come in MANGO flavour!!!

2013-11-12T15:52:00.000-08:00

Pharma-Greens

Whole Food & Cleansing Herb Blend. Increased Energy Activation

Increases energy and reduces stress
Cleanses and purifies the digestive system
Promotes an alkaline environment (pH balance)
Supports immune function
Enhances focus and concentration
Enhances physical performance
Enhances general well being and cellular health
Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

A super convenient source of antioxidants, herbs, enzymes, co-factors, vitamins, scarce nutrients, adaptogens, trace elements and minerals, plus prebiotics and probiotics.

Potent Full Spectrum Green Nutrition featuring 28 natural ingredients in optimal amounts that make it easy to avoid nutrient deficiencies and ensure total body health. Just one serving of PhD Pharma-Greens increases the body’s ability to digest and absorb nutrients.

Superfoods like those found in Pharma-Greens support the body's cells for optimum energy, superior well-being and peak performance.

PhD Pharma-Greens was formulated for:

Serious athletes
Anybody with an inadequate diet or low intake of vegetables and/or proteins
Anybody looking for a performance edge
Anybody who wants more energy or stress relief
Anybody who wants optimal performance

Green foods increase body alkalinity. Disease thrives in an acidic internal environment. A high acid internal environment is caused by:

A diet high in sugar, processed carbohydrates, alcohol, soda, coffee and animal protein
Stress
Free radicals
High blood pressure
Production of lactic acid during muscle contraction

A healthier, energy promoting, alkaline environment can be created by:

Consumption of dark leafy greens, vegetables, legumes and phytonutrients
Exercise
Stress relief
Optimal vitamin and mineral intake

Whole Super Food Nutrition and Cleansing Herb Blend

Increases energy and reduces stress
Cleanses and purifies the digestive system
Promotes an alkaline environment (pH balance)
Supports immune function
Enhances focus and concentration
Enhances physical performance
Enhances general well being and cellular health
Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

Pharma-Greens contains:

No artificial sweeteners, colours or flavours
No corn, preservatives, MSG or synthetic chemicals, lactose, sucrose, dextrose, egg, cholesterol or yeast
A full measurable dose of each ingredient, just like all PhD products do!

Nutrient Rich Super Foods

Barley Grass, Alfalfa Grass, Wheat Grass, Whole Leaf Kamut Grass, Spinach, Non-GMO/Hypo-Allergenic Soy Sprouts, Carrot Powder, Organic Red Beet Root

This combination of nutrient rich super -foods delivers vitamins, essential minerals, live enzymes, fibre, phytoestrogens and high-ORAC antioxidants in their natural biological form.
Green super-foods contain high levels of alkalizing chlorophyll, which supports blood health and is a powerful deodorizer and detoxifier.
Super-food grasses are rich in enzymes, especially superoxide dismutase (SOD) a detoxifier and anti-aging nutrient.
Spinach is especially rich in Vitamin C, beta-carotene, potassium, magnesium and calcium.
Carrots and Whole Red Beets are a source of carotenoids with powerful antioxidant and anti-inflammatory properties. They facilitate digestion as well as stimulate the kidneys and the lymphatic system.
Non-GMO/Hypo-Allergenic Soy Sprouts are a source of antioxidants and phytoestrogens.

Green Micro-Algae

Spirulina, Cracked-Cell Chlorella

Green Micro-Algae are packed with chlorophyll, vitamins, essential fatty acids and rare trace minerals.
Spirulina provides abundant concentrations of complete vegetable protein, essential fatty acids, absorbable natural iron, carotenes, chlorophyll, and vegetarian Vitamin B12, as well as phycocyanin, a powerful antioxidant and rhamnose glycoside for sustained energy.
Chlorella is a powerful detoxifier that removes PCBs like mercury and cadmium from internal organs, and boasts 20 times the chlorophyll of alfalfa. Chlorella is high in easily digested vegetarian protein, RNA/DNA and is a rich source of iron, zinc and 18 other vitamins and minerals.

Cruciferous Vegetables & Legumes

Broccoli, Mung Beans

Broccoli contains a number of powerful agents including sulforaphane, glucosilonates, and indole-3, which stimulate the natural detoxifying enzymes in our bodies.
Mung Beans are a rich source of amino acids, and are high in fibre, iron, folate, copper, magnesium, manganese, phosphorus and potassium.

Non-GMO Soy Bean Lecithin (Phosphatidyl Choline)

Lecithin is essential to every cell in the body.

Phosphatidyl Choline is changed into acetylcholine, which is a compound essential for the transmission of messages from one nerve ending to another.
Lecithin helps with the absorption of Vitamins A, D, E and K and helps prevent cholesterol and other fat from accumulating on the walls of the arteries. It is also necessary for beautiful hair and nails.

Phytonutrients

Acerola, Blueberry (whole fruit - standardized 20% Anthocyanins) and Elderberry Extract (whole fruit - standardized to 6.5% Anthocyanins), Green Tea Extract (20:1- standardized to 90% Polyphenols), Grape Seed Extract (Resveratrol- standardized to 95% Proanthocyanins=300mg) Tomato Juice (Lycopene), Pomegranate Seed

Pharma-Greens phytonutrient blend is loaded with free radical fighting antioxidants.

Acerola is the best source of natural Vitamin C and bioflavonoids.
Anthocyanins are protective against cardiovascular disease and some types of cancer and may aid in preserving vision.
Green Tea assists digestion and the proliferation of 'friendly bacteria' in the intestines. It has become quite popular due to its antioxidant abilities, cholesterol lowering effects and may be protective against cardiovascular disease. Green Tea can increase metabolism, help promote weight loss and balance blood sugar levels.
Resveratrol is a powerful antioxidant 50% stronger than Vitamin E and 20% stronger than Vitamin C. It strengthens blood vessels, improves skin and aids in circulation.
Tomato Juice (Lycopene) is rich in vitamins and minerals believed to defend against major diseases and enhance vital active life.
Pomegranate Seed is a rich source of Vitamin C, folic acid and Vitamins A and E. One pomegranate also contains three times the antioxidant, properties of red wine or green tea.

Standardized Herbal Extracts

Astragalus Root Powder, Milk Thistle Extract (Silybum Marianum- standardized to 86% Silymarin), Siberian Eleuthero Root Extract (standardized to 0.8% Eleutherosides- 28:1 = 1,680mg), Ginkgo Biloba (24% Extract)

Astragalus is the most potent immune system enhancing herb known; increases phagocytosis, interferon production, and the number of macrophages; enhances T-cell formation; functions as an adaptogen to relieve stress-induced immune system suppression.
Milk Thistle contains bioflavonoids that have a beneficial effect on liver function; strengthens liver and stimulates new cell growth; liver detoxifier and protector.
Siberian Ginseng is a powerful adaptogen that helps your body cope with stress and fatigue.
Ginkgo Biloba improves and protects vascular health and enhances mental function by increasing oxygen flow to the brain.

Probiotic-Greenbiotic Complex

Lactobacillus rhamnosus, Lactobacillus helveticus, Lactobacillus plantarum, Lactobacillus salivaruis, Lactobacillus casei, Bifidobacterium breve, Bifidobacterium bifidum, Bifidobacterium longum

For our bodies to reap the full benefit of the nutrients contained in the foods that we consume, those foods must first be digested and broken down into more easily absorbable forms.
Pre- and probiotics help to establish and maintain healthy intestinal flora by restoring the balance of microflora necessary for a healthy gastro-intestinal tract.
Each serving of Pharma-Greens contain prebiotics (FOS) plus 12 billion active probiotic cells per gram, from 8 different strains, which help digest foods as well as help make B vitamins and absorb minerals.

High Fibre Nutrition

Apple Pectin, Oat Fibre, Barley Malt

Soluble and insoluble plant source fibre.
Promotes regularity and alleviates/prevents constipation.
Moderates appetite and stabilizes blood sugar levels.
Accelerates the rate at which waste material passes through the digestive system, reduces the build-up of toxins including cholesterol and heavy metals.
Barley malt soothes the intestines and gives moisture to stool.

Pharma-Greens

Whole Food & Cleansing Herb Blend. Increased Energy Activation

Increases energy and reduces stress
Cleanses and purifies the digestive system
Promotes an alkaline environment (pH balance)
Supports immune function
Enhances focus and concentration
Enhances physical performance
Enhances general well being and cellular health
Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

A super convenient source of antioxidants, herbs, enzymes, co-factors, vitamins, scarce nutrients, adaptogens, trace elements and minerals, plus prebiotics and probiotics.

Superfoods like those found in Pharma-Greens support the body's cells for optimum energy, superior well-being and peak performance.

PhD Pharma-Greens was formulated for:

Serious athletes
Anybody with an inadequate diet or low intake of vegetables and/or proteins
Anybody looking for a performance edge
Anybody who wants more energy or stress relief
Anybody who wants optimal performance

Green foods increase body alkalinity. Disease thrives in an acidic internal environment. A high acid internal environment is caused by:

A diet high in sugar, processed carbohydrates, alcohol, soda, coffee and animal protein
Stress
Free radicals
High blood pressure
Production of lactic acid during muscle contraction

A healthier, energy promoting, alkaline environment can be created by:

Consumption of dark leafy greens, vegetables, legumes and phytonutrients
Exercise
Stress relief
Optimal vitamin and mineral intake

Whole Super Food Nutrition and Cleansing Herb Blend

Increases energy and reduces stress
Cleanses and purifies the digestive system
Promotes an alkaline environment (pH balance)
Supports immune function
Enhances focus and concentration
Enhances physical performance
Enhances general well being and cellular health
Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

Pharma-Greens contains:

No artificial sweeteners, colours or flavours
No corn, preservatives, MSG or synthetic chemicals, lactose, sucrose, dextrose, egg, cholesterol or yeast
A full measurable dose of each ingredient, just like all PhD products do!

Nutrient Rich Super Foods

Barley Grass, Alfalfa Grass, Wheat Grass, Whole Leaf Kamut Grass, Spinach, Non-GMO/Hypo-Allergenic Soy Sprouts, Carrot Powder, Organic Red Beet Root

This combination of nutrient rich super -foods delivers vitamins, essential minerals, live enzymes, fibre, phytoestrogens and high-ORAC antioxidants in their natural biological form.
Green super-foods contain high levels of alkalizing chlorophyll, which supports blood health and is a powerful deodorizer and detoxifier.
Super-food grasses are rich in enzymes, especially superoxide dismutase (SOD) a detoxifier and anti-aging nutrient.
Spinach is especially rich in Vitamin C, beta-carotene, potassium, magnesium and calcium.
Carrots and Whole Red Beets are a source of carotenoids with powerful antioxidant and anti-inflammatory properties. They facilitate digestion as well as stimulate the kidneys and the lymphatic system.
Non-GMO/Hypo-Allergenic Soy Sprouts are a source of antioxidants and phytoestrogens.

Green Micro-Algae

Spirulina, Cracked-Cell Chlorella

Green Micro-Algae are packed with chlorophyll, vitamins, essential fatty acids and rare trace minerals.
Spirulina provides abundant concentrations of complete vegetable protein, essential fatty acids, absorbable natural iron, carotenes, chlorophyll, and vegetarian Vitamin B12, as well as phycocyanin, a powerful antioxidant and rhamnose glycoside for sustained energy.
Chlorella is a powerful detoxifier that removes PCBs like mercury and cadmium from internal organs, and boasts 20 times the chlorophyll of alfalfa. Chlorella is high in easily digested vegetarian protein, RNA/DNA and is a rich source of iron, zinc and 18 other vitamins and minerals.

Cruciferous Vegetables & Legumes

Broccoli, Mung Beans

Broccoli contains a number of powerful agents including sulforaphane, glucosilonates, and indole-3, which stimulate the natural detoxifying enzymes in our bodies.
Mung Beans are a rich source of amino acids, and are high in fibre, iron, folate, copper, magnesium, manganese, phosphorus and potassium.

Non-GMO Soy Bean Lecithin (Phosphatidyl Choline)

Lecithin is essential to every cell in the body.

Phosphatidyl Choline is changed into acetylcholine, which is a compound essential for the transmission of messages from one nerve ending to another.
Lecithin helps with the absorption of Vitamins A, D, E and K and helps prevent cholesterol and other fat from accumulating on the walls of the arteries. It is also necessary for beautiful hair and nails.

Phytonutrients

Pharma-Greens phytonutrient blend is loaded with free radical fighting antioxidants.

Acerola is the best source of natural Vitamin C and bioflavonoids.
Anthocyanins are protective against cardiovascular disease and some types of cancer and may aid in preserving vision.
Green Tea assists digestion and the proliferation of 'friendly bacteria' in the intestines. It has become quite popular due to its antioxidant abilities, cholesterol lowering effects and may be protective against cardiovascular disease. Green Tea can increase metabolism, help promote weight loss and balance blood sugar levels.
Resveratrol is a powerful antioxidant 50% stronger than Vitamin E and 20% stronger than Vitamin C. It strengthens blood vessels, improves skin and aids in circulation.
Tomato Juice (Lycopene) is rich in vitamins and minerals believed to defend against major diseases and enhance vital active life.
Pomegranate Seed is a rich source of Vitamin C, folic acid and Vitamins A and E. One pomegranate also contains three times the antioxidant, properties of red wine or green tea.

Standardized Herbal Extracts

Astragalus is the most potent immune system enhancing herb known; increases phagocytosis, interferon production, and the number of macrophages; enhances T-cell formation; functions as an adaptogen to relieve stress-induced immune system suppression.
Milk Thistle contains bioflavonoids that have a beneficial effect on liver function; strengthens liver and stimulates new cell growth; liver detoxifier and protector.
Siberian Ginseng is a powerful adaptogen that helps your body cope with stress and fatigue.
Ginkgo Biloba improves and protects vascular health and enhances mental function by increasing oxygen flow to the brain.

Probiotic-Greenbiotic Complex

Lactobacillus rhamnosus, Lactobacillus helveticus, Lactobacillus plantarum, Lactobacillus salivaruis, Lactobacillus casei, Bifidobacterium breve, Bifidobacterium bifidum, Bifidobacterium longum

For our bodies to reap the full benefit of the nutrients contained in the foods that we consume, those foods must first be digested and broken down into more easily absorbable forms.
Pre- and probiotics help to establish and maintain healthy intestinal flora by restoring the balance of microflora necessary for a healthy gastro-intestinal tract.
Each serving of Pharma-Greens contain prebiotics (FOS) plus 12 billion active probiotic cells per gram, from 8 different strains, which help digest foods as well as help make B vitamins and absorb minerals.

High Fibre Nutrition

Apple Pectin, Oat Fibre, Barley Malt

Soluble and insoluble plant source fibre.
Promotes regularity and alleviates/prevents constipation.
Moderates appetite and stabilizes blood sugar levels.
Accelerates the rate at which waste material passes through the digestive system, reduces the build-up of toxins including cholesterol and heavy metals.
Barley malt soothes the intestines and gives moisture to stool.

CBBF Nationals 2013

2013-08-22T15:05:00.000-07:00

What a fun filled weekend to say the least. I have waited for this moment for over a year. Trained hard, ate well and trained some more. To step on the National stage with my fitness friends was a dream come true. So many memories.

I trained for this show for over a year hoping I would place at the BC Championships which were held on June 22nd, 2013. Placing third was a huge surprise with a sense of great achievement, this made me realize I got a two year qualification for nationals.

BC Championships June 22, 2013-3rd place

I decided to step on the national stage this year as I felt this was my best physique and I felt confident. Placing 6th was a little disappointing and I think its just human nature wanting to place top 5 and missing it you feel a little sad but not discouraged by any means.

I am more driven than ever to push myself towards new goals and try to re-qualify for Nationals in July 2014 which will be held in Edmonton. I have a full year to train hard, eat well train some more and do it all over again. I am super excited to see what changes my body will make.

Since starting my fitness journey two years ago and loosing over 30 lbs and being able to keep it off is reward enough...Being able to step on stage is a bonus.

I have to say this prep was the most fun for me....I took my time after the BC's taking a week off between shows...enjoying time with friends before getting back to the gym and training hard.

My meal plan was totally different. Not cutting really anything out and really just focusing on portions rather than no to this or that. I felt happy, energized and strong.

I wouldn't change anything about my prep....Listening to my body and watching it transform week on week was a nice change.

In the off season I will work on further conditioning my legs and building out my glutes. Finding balance is not always easy in the off season but having support will definitely help stay on track.

Here are a few photos from the show and just based on the images I know what changes I need to make in the next year to bring an even better physique. A plan is in place and work has began. I can't wait to see my body make further changes....

And a few backstage photos:

With my girl Tyrer

TEAM BC

With Rachel Killam

With Kimberly Ho (we are both sponsored by Advanced Genetics)

With Paige Lodge

With Noya

A few between day and night show:

With my handsome husband.
My biggest supporter, life partner, best friend and
the man that sees no faults in me even during prep...Gotta love that!!!

With Natalie Dar and Traci

With owner and one of my sponsors Gus Manzano of NO LIMIT MUSCLE INC.

With Tarik Rahiman from Popeye's Surrey

With Rachel Killam and Dar Ashmeade

With Derek Crossman from EON Therapeutics

With Magnum girls Heidi and Bryanne

And after the show pics...It's time to celebrate and eat:

With Lara Toma

With my PIC Stephanie

With Heather

It's breakfast time: Sweet Celeriac Root Hash

2013-07-19T13:17:00.002-07:00

Sweet Celeriac Root Hash

I have been loving all of the winter root vegetables, so I tried to get creative this morning. I created this sweet and savory breakfast hash and threw a dollop of it on top of a spinach and mushroom frittata. The final picture didn't come out too beautifully, but it tasted fantastic. The recipe below will serve two people, and you can make a really delicious mash with the leftover half of the celeriac root. It is an awesome potato substitute with way more flavor and great nutrients.

Ingredients:
- 1/2 celeriac root, peeled & shredded
- 1 small sweet potato, peeled & shredded
- 1 small apple, peeled & diced
- 1 small onion, diced
- Olive oil

- sea salt, pepper, and garlic powder to taste

Instructions:

1. Heat olive oil over medium heat

2. Add diced onions and cook for about 5 minutes until soft

3. Add shredded celeriac, sweet potato, and apple (use a cheese grater or food processor for these)

4. Season with a little sea salt, pepper, and garlic powder
5. Cook for 15-20 minutes until it fully cooks through and gets a little crisp like hash browns. I stirred it quite a bit at first but then let it sit for a few minutes at a time so the bottom would brown.
6. Serve on top of your favorite frittata or topped with poached eggs.

Source:

Sooo Paleo: Sweet Celeriac Root Hash: Happy Sunday people. Today was an interesting and informational day for many reasons: 1. (I thought) I bought a rutabaga for today's r...

The Long-Term Effects of That Fast Food Meal

2013-04-23T14:12:00.001-07:00

I thought of sharing this blog post from another site as I found it fascinating. What your body actually goes though after you have your planned cheat meal.

Don't get me wrong they are tasty and most if not all of us do it and embrace every moment of the experience. For competitors this happens every week for some maybe even twice a week....as we reefed with the wrong foods. What brings me to write this blog is the mental game I myself go through planning and deciding what my next cheat meal will be for some the new word is treat…Whatever you want to call it it’s probably BAD for you….

I myself have not had one since my birthday which was in early March and I must say I have had mental days where I just wanted to give up…I have had a couple reefed meals with clean wholesome foods but not a restaurant binge or anything like that…It has been hard to stay on track day in day out sometimes thinking how my relationship with food is now vs. before I started my fitness journey. Yes! Its all about finding balance….Its the HOW that is the challenge.

I have been able to balance it now but I did have a lot of ups and downs over the last year trying to figure it out…What is my maintenance level am I under my calories …way over and so on…Listening to your body can be a tricky thing. What to follow Blood Type Diet, Paleo, High Fat Low Carb….Low Fat…and the story goes on and on.

Currently I am prepping for my 4^th show and this thus far is my favourite prep of all…Why? Because in the off season I have discovered what my body needs vs. wants.

What foods I cannot tolerate due to sensitivities and how eliminating them has made a huge difference in my overall well being. I still have tough days where I have cravings and want to eat for 5…but this comes with the lifestyle of being focused on a goal of stepping on stage.

Am I hungry….No not at all…this is where my body tries to trick me and tell me what it wants vs. needs.

Anyhow onto the blog post…here it is. Have a read and maybe when you’re planning your next night out you will make better choices and focus on the company around you and not so much on the overload of fast foods you’re planning on consuming…

Source: Kimberly Snyder Blog

No matter where you live, the Fast Food Machine (FFM) will try to get you. They want you, me and everyone that ever eats a meal (yeah, in other words everyone!) or has a dollar in their pocket to support their ever-expanding empire, which is built on a sickening foundation of the cheapest, most processed “food” that contributes to myriad diseases and sickness.

So what I propose to do here is to start you thinking, really thinking, about the implications of every fast food meal. Some will say “Everything in moderation,” but I say not so with fast food. Each fast food meal digests to leave hormones, steroids, next-to-impossible to digest oils, cheap refined sugars and so many other horrible substances in your body that we made a whole infographic (below) on the subject.

Please share this with friends and family members that eat fast food. Maybe next time old Micky D’s calls out to them they turn their back and go somewhere healthier to eat or just eat a simple, but infinitely healthier meal at home.

Courtesy of: Kimberly Snyder

2013 BC Provincials are just around the corner.....

2013-04-04T13:32:00.003-07:00

It’s been a while since I have written to share what’s been happening...

To be honest not much....

All in all things are plugging along nicely. Main focus right now is my hubby's show. Saturday will mark 3 weeks until we arrive in Winnipeg for 2013 IFBB World Qualifier (Canadian Natural Nationals)

This has been an exciting time to watch him prep for the show with such dedication and focus after taking a few months to bulk up...I must say loosing those shredded abs was harder for him than me...lol

I love food so I was enjoying every bit of this adventure with him but once the time came it was like a light switch for him….Eyes on the prize focused 100%.

Honestly I don’t know how he can switch like that…I can’t it took me a few weeks to get in the zone.

I am 8 weeks behind him…thank goodness. Phew!

We are doing our cardio together which is nice to be on the same schedule. It feels like our first prep which was last year for Kelowna Western Canadians. We still reminisce over our gym double dates. We really had a great time and its so much easier to prep together…At least it was for us.

For a while it was all three of us prepping as Veronica our daughter was prepping for Western Canadians this upcoming May but decided not to proceed and put her focus on school and getting a summer job.

The nice thing is she still actively trains with us and has received huge support from our local Popeye’s in Surrey for her vitamins and supplements to prepare her for possible future show.

Her physique has changed so much over the last 6 months and I am very proud of her especially knowing how much work goes into shaping your body without looking at yourself as if you have flaws. It’s hard for teenage girls in the first place to deal with their body image so to see a young woman not to be affected by it makes me feel proud. I can’t help it…

Unedited Photo BAM Studio Photography

Unedited Photo by BAM Studio

As we continue to train together and monitor progress, she will decide what show she will make her first…

For now school, summer job and fun with friends is on the books as well as the anticipation of getting those braces off before her 15^th Birthday…Oh my I can’t believe my baby is going to be 15 in just over two months. Her Birthday is the day before my show so we decided to celebrate after…I can’t wait for a slice of the birthday cake…

This Saturday will mark 11 weeks until the 2013 BC Provincial Championships….

How exciting!!!!

I have worked very hard on developing my glutes of course not without a lot of support from more than one person…Honestly I feel so blessed to not only have one person helping and believing in me but I have a TEAM of supporters… So, feeling blessed is an understatement. I will share my thank you’s with my progress pictures…

My meal plan although tight has not been crazy. I feel fulfilled and mentally happy. I have not had any mood swings or down times…I know I am still 11+ weeks out but this being my 4^th show pressure gets to me week on week. That hasn’t happened for which I am grateful. My cardio is minimal compared to what it was for SWFC 2012 which I am thrilled with considering my BF% now is much lower than it was 12 weeks before that show….Its all about smart choices and balance.

Unfortunately I don’t have the time to spend 3 to 4 hours at the gym with half of that on some machine nor do I want to. That simply is not a realistic lifestyle for me and I will not starve myself. I want full muscles, beautiful curves and a healthy outlook on life all at the same time…Nothing less!!!

I work full time and have a business on the side and have to prioritize and not only that but just be more efficient, effective and SMART with the types of workouts I do and how much time I spend on them.

Don’t get me wrong…I feel the gym is my escape and a second home…but when it feels like you HAVE TO DO IT and a CHORE because you wont be ready…I don’t know how it would feel for others but for me I loose interest…I dislike doing anything because I have to…

Loving your lifestyle is the first step to keeping it….and i really want to keep it and be fit and healthy for life.

I am very excited for this show…To step on stage with some of BC’s best is going to be a proud moment but to bring my best package yet is another. Competing against others is challenging for sure, however competing against yourself is so much more at least for me…It's mental because I want to do better than I did last show…and I remind myself everyday that as long as I am better than I was yesterday I am going in the right direction.

Well I think that wraps up my lil update and I hope I have time to write weekly until Show Time!

Thank you for reading…

Grace xo

Getting Organized: Cleaning Calendar

2013-03-13T10:35:00.000-07:00

Original source: Getting Organized: Cleaning Calendar

I saw this blog post and thought to share....

As a full-time working mom, wife, and employee, I can get pretty overwhelmed with all of my daily duties and responsibilities. Do you? Not only am I working full time, but I’m also running my daughter around to her dance (she’s on a competitive dance team that practices two days a week/3-hours a day). I’m also involved in my church teaching the youth on Sundays and holding youth activities on Wednesdays. Thursday evenings are my “me” time where twice a month I attend a Book Club and also a Home and Garden Club. Friday evenings are my date night with my husband. Yes, there are things I could cut out, but I feel each are important.:I think it’s important my daughter develop her talents. I think it’s important that I have my “me” time. I think it’s important to strengthen my spirituality. And I think it’s important my husband and I continue to build our relationship. Where’s my husband in this picture, you ask? Well, he’s a manager and works 60-70 hour weeks, 6 days a week. Enough said.

The problem? How do I keep up with housework? Sometimes I feel so overwhelmed when it hits a Saturday and I have the whole house in front of me. Granted, I do have my family to help, but (I know. There’s always a but, right?) they too can feel overwhelmed and want their play time. So after I scoured the Internet for some ideas (isn’t the Web amazing?), I came up with my OWN cleaning calendar that fits my lifestyle. Here’s what I came up with that’s working for us and maybe it might help you, too. Hang it up on the fridge as your daily reminder. My family, of course, gets in on the chores. Together we can wipe everything out on the list in a jiff. (The word “jiff” is my mantra. It’s gotta be quick or I won’t do it.) Sometimes things creep up and we’re not able to get to it all–after all, that’s life right? Everything isn’t a cookie-cutter day. So I either use a Saturday to catch up, or it goes without doing and I try not to stress out over it. It’s part of life. (8×11 PDF Version)

Protein Roasted Cinnamon Almonds

2013-02-20T10:40:00.001-08:00

Ingredients:

2 cups of raw almonds

¼ cup of almond flour

¼ cup egg whites

¼ cup raw no sodium almond butter

Splash of pure organic vanilla extract

1 scoop of vanilla or chocolate whey protein (I use Advanced Genetics Iso-Phase)

½ tsp of cinnamon (you may use more)

2 packets of stevia

Directions:

First I make a paste with egg whites and protein powder to avoid lumps
Place everything together into a blender or mixer and blend until everything is well combined
Place almonds in a large bowl and add the creamy goodness and mix the almonds and let sit in the fridge for 30 min or overnight (the almonds will absorb the vanilla extract and cinnamon)
If you have too much of the coating add more almonds to use up the coating…More almonds!!!
Once you pull the almonds from the fridge mix them one more time
Line baking sheet with parchment paper and place almonds on baking sheet
Bake at at 350F for 12-15 minutes until the almonds start to brown so keep checking them throughout as every oven is different

Some Tips:

Tip #1 Any leftover coating maybe mixed with some oats and a little more egg whites to get the right consistency of cookie dough and made into a couple of protein cookies. Yummy!!! No waste!

Tip #2 Any leftover baked coating that fell off may be used to sprinkled over your Greek yogurt or morning oatmeal.

Photo Shoot Ready? How to....

2013-02-12T15:10:00.000-08:00

This is one of the questions I get on our Facebook Page: The Fit Life 24/7.

Do you do anything special to prepare for a photo shoot the same way you prepare for a show?

Andrew and I do photo shoots that are close to shows as well as outside of show times so if we are close to doing a show....we do nothing as we don't want to mess with progress for stage, besides if the photo shoot is less than 4 weeks you should be pretty lean and its the perfect time to do a shoot.

However outside of show prep times this is one of the reasons Andrew and I try to stay relatively lean so if a great photographer will be in town or we go on vacation the preparation is quick and easy. I would like to say I am always ready but that's not the case so sometimes its nice to schedule a photo shoot if you don't have any shows coming up ..Pay for it and make a plan, work hard and capture the progress after. It can be the motivating step to get back on track.

I also like the images as a reminder why I started this journey during times outside of show preparation and if its close to ShowTime I like to compare progress.

Personally, I don't rely on crazy, last minute "tricks" to get ready for a shoot. If the photographer you are working with is good they will find a way to feature you in the best way possible....

Besides you are either ready or not...as the tips do not change the way you look they simply enhance what’s already there.

Here are a few minor tricks I have picked up over the last few photo shoots I have done. So here goes...

Diet:

-In general I follow a carb cycle with low, med, high days. I stay on this up until the week of the shoot.

-4-7 days out: I begin limit sodium intake (condiments and dressings, cooking methods etc.)

-2-4 days out: I cut out carbs (except from greens) and eat lean white proteins with asparagus (a natural diuretic) and consume a lot of water (4-6 liters)

-The day before the shoot I consume only 750-1000 ml of water and add carbs back in (dry carbs like rice cakes work best for me)

-The day of the shoot I drink water when/if I start to sweat or sip on it throughout the day

Workouts:

-7 days out I stop my usual workout split as I don't want over-fatigued muscles or soreness (which may cause water retention and muscle swelling). I do full body workouts with lower weights and higher reps. 1 exercise per body part, 4 sets, 18-20 reps. You should be lean enough a week out so I don't do a lot of cardio. Sometimes I will do walking on treadmill or sauna sessions depending how I feel.

Misc. Tips:

-I drink distilled water starting a few days out and usually add lemon. (works to cleanse the system and acts as diuretic) a lot of opinions on this but it works for me so I follow this routine

-Dandelion root tea is a great natural diuretic if water retention is a concern

-Epsom salt baths the 2 days before the shoot, the last one is before tanning

-I always spray tan the night before, as my last prep task and rinse the morning of

The main thing I learned is that balanced eating, training keeps me be in shape so getting ready is pretty easy. I have been able to manipulate my physique naturally in a short period of time with no stress to feel great and enjoy the experience of each shoot. I am not always super lean but that is part of the process.

My First Photo shoot

Kelowna May 2012

Second - end of June 2012...This one is after a show so my body is fuller and more curvy

Third photo shoot was in Las Vegas September 2012- Olympia Weekend

Fourth shoot was with BAM Studio few days before my last show

November 2012

Lean Turkey Burgers

2013-01-16T13:19:00.000-08:00

Ingredients:

1kg Lean Ground Turkey -2 packages

(Costco sells 4 pack totaling 2 kgs)

The other half (2 packages) I just cook off for lettuce wraps (fajita or taco style)

4 egg whites

30gr of nutra-cleanse or oatmeal or ground flax

3 sticks of celery

1 medium zucchini

4 medium mushrooms

1 small onion

4 garlic cloves

1 cup of chopped parsley

Note: Recently I got a meat grinder attachment for my Kitchen Aid so I have been buying whole organic turkey breasts and grinding the meat myself. I find it has way less fillers and salt

In a bowl place turkey, egg whites, nutra-cleanse or oatmeal (or flax) and finely chopped parsley do not mix (yet).

melt a little coconut oil in frying pan and place finely chopped celery, zucchini, mushrooms, onion and garlic and sear until moisture evaporates and the veggies slightly brown (caramelize) and cool down.

Add cooled veggies to the prepped raw turkey and season with your favourite low sodium spices. I like oregano lots of pepper and paprika or cayenne pepper for extra spice.

Use a ½ cup measuring cup to portion the burgers and shape them cook in frying pan until browned on each side. Preheat oven to 350F and bake for 15-20 minutes. Do not bake too long as they may dry out.

In the summer I just BBQ them. I love the smoky flavour.

Nutritional Info

(per burger) meatballs would be ¼ of each (so 4 meatballs)

150 calories

58mg sodium

Fat 7.0 gr

Saturated 1gr

Carbs 5.4gr

Fiber if nutra-cleanse is used is 4.0 gr

Sugar (from onion and zucchini) less than 1gr

*As a side note I use the same mixture and omit oregano and shape into small meatballs and coat with hot sauce once baked or cooked in tiny bit of coconut oil and put on a tooth pick for a wing substitute appetizer usually football Sunday.

South Delta Leader - It takes two to make a change

2013-01-16T12:58:00.002-08:00

Source:
South Delta Leader - It takes two to make a change
By Robert Mangelsdorf - South Delta Leader
Published: January 11, 2013 11:00 AM
Updated: January 11, 2013 11:22 AM

Committing to a healthy lifestyle can often mean drastic changes in every aspect of your life. But having a partner who is supporting you every step of the way can make all the difference in the world.

A year and a half ago, husband and wife Grace and Andrew Bukowsky, decided to make that change. And by holding each other accountable and relying on each other for support, the couple has transformed their lives.

Today, both Grace and Andrew compete in all-natural body building competitions, and this April, Andrew has a shot at the International Federation of Body Building’s world finals.

The couple’s journey to fitness began in 2011, when after years of being overweight and unsatisfied with their health, they vowed to turn their lives around.

“We weren’t happy with how we looked, we weren’t happy with our bodies at all,” says Grace, who is the general manager of Cove Links Golf Course in Ladner.

For Andrew, getting fit was very much a matter of lifeand death.

“My dad died at 39 of a heart attack, and here I was, almost the exact same age, and I was the heaviest I’d ever been,” he says.

The couple started with an intense home video workout routine, and began to see results. But it wasn’t until they started working with husband and wife personal trainers Dean and Leigh Brandt that the weight really started to come off and their bodies were transformed.

“When we started on our own, we weren’t really giving 100 per cent,” says Andrew. “There’s just so much information out there, it was hard to get focussed.”

Having a personal trainer design an exercise and diet plan for the couple helped them zero in on what exactly they needed to do to get the results they were after.

“It’s hard work,” says Andrew of the couple’s transformation. “But the more you do, the easier it becomes.”

And the results soon came.

After they each lost about 30 pounds, the couple started to focus on reshaping and redefining their bodies, instead of merely getting fit.

When the opportunity came to compete in body building competitions, the couple jumped at the chance to show off all their hard work.

Grace finished fourth at the Canadian Body Building Federation’s Sandra Wickham Fall Classic event this past November.

After finishing seventh at nationals last year, Andrew earned himself a spot at the IFBB world qualifier event in Winnipeg this April.

“It wasn’t a goal initially,” says Andrew of competing. “But when the opportunity came up, we thought why not?”

Having a goal to focus on also gave the couple added motivation.

“Having a goal gives you that extra fire,” he says.

The changes the couple has made have gone far beyond their physical appearance, however.

“This is the best thing that has ever happened to me,” says Grace. “My confidence is up, my energy is up, I don’t have any aches and pains.

“I feel better and look better than when I was 18,” says the 38-year-old.

But it’s not about looking a certain way, it’s about being healthy, she stresses.

In addition to turning their lives around, Grace says their focus on health has rubbed off on her 14-year-old daughter, who now works out regularly with the couple.

“We are a fit family,” says Grace.

And while regular exercise is important, nutrition is No. 1 in the Bukowsky household.

Grace says the couple eats as much fresh organic food they can, with no fillers or added sodium.

Breakfast typically consists of oatmeal with egg whites and cucumber. Then a “super greens” smoothie before a snack of apple, almond butter, and a protein shake. Right before a workout, Grace and Andrew might have another protein shake, along with yams or oatmeal, and some rice cakes for after wards.

Instead of sports drinks, Grace says they prefer coconut water to rehydrate.

An afternoon snack might consist of salad with no dressing, except for a little bit of vinegar.

“We eat like babies,” she says. “Every two hours or so.”

Dinner is usually fish or meat, with rice and green veggies, then an egg white crepe with peanut butter before bed.

“We spend about $800 a month on groceries,” says Grace. “Our bodies are like machines, they need to be fueled.”

Giving up unhealthy food is like overcoming any addiction, says Andrew.

“You have to make it a priority in your life,” he says. “You have to make it a routine, and not just a habit.”

Andrew recently quit his job as a restaurant manager and began working a personal trainer and fitness manager full time.

“I still work out with a personal trainer, though,” he says. “Having a personal trainer gives you someone to be accountable to, and helps you focus your workout.”

As a personal trainer, he’s seen what happens when couples don’t support each other.

Often when one person in a relationship makes the commitment to get fit, and the other partner isn’t on board, that partner can often end up sabotaging the efforts of the other, he says.

“They may not even be aware they are doing it, but it happens.”

Andrew says the support the couple has for each other has helped make their transformation possible, and strengthened their relationship.

“It’s the key to being successful,” he says.

• You can follow Grace and Andrew’s progress on their blog, The Fit Life 24/7, at gracebukowsky.blogspot.ca

facebook.com/TheFitLife247

Twitter:
@gracebukowsky
@andrew_buk

Water and Salt...What you need to know!!!

2013-01-04T13:28:00.004-08:00

Take Water Seriously!

Post Source

Here are some Water Intake Facts

Our Health is Truly Dependent on the Quality and Quantity of the Water We Drink

· Your muscles that move your body are 75% water

· Your blood that transport nutrients is 82% water

· Your lungs that provide your oxygen are 90% water

· Your brain, the control center of your body, is 76% water

· Even your bones are 25% water

From nerve impulses that travel around the body, to the transport of oxygen and nutrients throughout the system, water plays an integral role. It is vital that you drink plenty of water. Water not only provides you with nutrition, but it removes toxins. Water is your body's principal chemical component.

Lack of water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. When the body gets low on fluid, every process will likely be compromised.

Dehydration can cause a diverse array of symptoms including:

· Headache

· Fatigue

· Muscle cramps

· Constipation

How Much Water Do You Need To Drink, and How Often?

A Few Simple Calculations to Assure You are Getting Enough Water/Salt Each Day

To better determine how much water you need each day, divide your body weight in half. The answer is the approximate number of water ounces you should drink daily. You should drink half of your body weight in ounces.

For me it’s about 55-60 oz min…I usually drink 4 liters. I train hard so I need to ensure I am drinking enough

Here are some Salt Intake Facts
Post Source

How Much Salt and How Do I Use It?

Maintain the Proper pH Level for Your Body by Balancing Your Salt/Water Intake

¼ tsp. per quart of water (4 cups) you drink daily. You can put the ¼ tsp. of sea salt in your water, or season your food with it, as it is suggested

What is important is that you get the proper balance throughout the day. You can't take all your salt in just two times a day, no more than you could do all your breathing in only two times a day. You cannot drink half of your water in one sitting and then the rest later that day and expect to be fully hydrated.

What is a Good Sea Salt?

Celtic Sea Salt

Good Celtic Sea Salt is totally unprocessed, kosher and hand harvested. It is dried by the sun and the wind, retaining the ocean’s moisture and locking in a vast array of vital trace elements. It is a coarse, moist salt that gets a light grey hue from the pure clay sole it is harvested from. There is no comparison, in taste or in health effects, between mineral-rich Celtic Sea Salt and chemically-treated iodized salts. This Unprocessed salt has a rustic old-world flavor that is more assertive than other varieties.

It is Important to be Sure You Are Getting the Right Kind of Salt

Good quality of sea salt contains more than 80 trace minerals. Be careful when buying sea salt or Celtic Sea Salt. If it does not list minerals on the back, the odds are that you have just bought expensive, prettier packaged table salt. All salt came from the sea at one point. So it is legal for anyone to label their low grade salt as sea salt. Good Celtic Sea Salt is NOT white or dry.

Unrefined sea salt is what you should look for.

It contains 98.0 % NaCl (sodium-chloride) and up to 2.0% other minerals (salts):

· Epsom salts and other Magnesium salts

· Calcium salts

· Potassium (Kalium) salts

· Manganese salts

· Phosphorus salts

· Iodine salts

Altogether, real unprocessed salt contains over 100 minerals composed of 80 chemical elements.

The composition of crystals of ocean salt is so complicated that no laboratory in the world can produce it from its basic 80 chemical elements -- nature is still a better chemist than people.

This salt has been used since beginning of life, by ocean plants, by animals and by human beings.

At all cost avoid Refined salt (Table Salt), which is 99.9% (sodium-chloride). It almost always contains additives, like 0.01% of potassium-iodide (added to the salt to avoid iodine deficiency disease of thyroid gland), sugar (added to stabilize iodine, and as an anti-caking chemical), aluminum silicate. FAKE!

But.....Isn't Salt Bad for You?

All the medical and scientific studies condemning table salt would appear to be justified, except for the fact that these studies examined only refined white salt, a biologically damaging, completely unnatural, and chemical substance to say the least.

In the industrial refining process, as many as 82 trace minerals and essential macro-nutrients are removed on purpose, leaving only a single compound made of sodium and chloride. Can you believe it?

I hope this makes sense and clarifies some misconceptions about Salt the real deal and not the chemical crap sold in stores.

Thank you for reading.... Sweeteners are on my next To Do list...

Grace

A little colour therapy-Today's Inspiration

2012-12-30T15:34:00.003-08:00

TYRER SHARPLES

Today's inspiration for me was a little colour therapy. I was simply inspired by an outfit one of my girlfriends was wearing during her workout session at the gym. When I looked at her she was beaming with confidence, happiness and overall wellness…it made me think of how color impacts me everyday from what I wear to what I eat and the surroundings I am in and wondered what it does for others?

It made me think that Colour is light of life….Without light there is no life

Thinking a little deeper as I was training myself made me realize colour could very well be the most magnificent experience we take for granted. Look around, it's everywhere, surrounding and embracing us. We interpret life as much through colour as we do shape, texture, sound and for some even smell and taste.

For me colour is the very essence of life as it can influence our emotions, our actions and how we respond to various people, things and ideas. Even though much has been studied and written about color therapy and its impact on our daily lives for me its very simple I look at my surroundings and try to be inspired as colour touches every part of my daily activities from my meal prepping, my gym sessions and simply the things around me.

I haven’t studied the theories behind colour therapy but can share a little into what the basic meanings are so maybe others can relate their feelings and reactions to the colours that surround their life.

Here are some simple meanings of colours and the energies contained within. I am sure there are many versions with different definitions and meanings but this is what they mean to me most of the time…When I actually take the time to notice my surroundings.

Secondary Colours, Shades and Metals:

Pink symbolizes: love, beauty

Brown symbolizes: earth, order, convention

Orange symbolizes: vitality with endurance

Gold symbolizes: Wealth, prosperity, wisdom

White symbolizes: Purity, Cleanliness

Black symbolizes: Death, earth, stability

While white reveals, black conceals

Gray symbolizes: Sorrow, security, maturity

I guess the point I am trying to make is next time you put on your gym outfit take a little time and choose colour over the standard, whatever it may be.

Be confident that colour will bring you happiness and further confidence and drive to reach your goals. It will not only make you feel better but inspire those around you as well.

This will be something I focus on as the New Year is just around the corner...Literally. Bring more colour to my life in 2013!!!

Thank you for reading and a big Thank you to Tyrer for inspiring me today xo

You may follow Tyrer on:

FACEBOOK: TYRER SHARPLES
FACEBOOK PAGE: IRON DOLLS FITNESS

" All forms of matter are really light waves in motion."

- Albert Einstein

It's Treat Time-Nutella Flavoured Protein Shake

2012-12-27T12:21:00.001-08:00

Nutella Flavoured Protein Shake

Ingredients:

•1 scoop of vanilla protein or peanut butter protein (more nutty flavour)

•2-4 Tbsp. Natural Cocoa (unsweetened) based on how much chocolate you like

•Dash of Cinnamon (just a sprinkle)

•4-5 teaspoons of Sugar Free Hazelnut DaVinci Sweetener (available at most grocery stores or Starbucks brand)

•2 Tbsp. Hazelnut Butter (if you can have the fat) available in most organic isles but you may skip it and up the sweetener

•1/2 Cup Unsweetened low calorie Almond Milk

•5 ice cubes

Directions:

1. Add all ingredients into blender….blend until frothy and Enjoy!

You can reduce the almond milk and make into a paste…actual Nutella for apples or on top of rice cakes

You may have to play around with the flavour profile a bit...so the consistancy is to your liking but the flavour is bang on.

A New Year’s Resolution

2012-12-26T14:17:00.000-08:00

A New Year’s Resolution

Fitmark Ambassador, Andrew Bukowsky, gives advice on achieving your goals.

A New Year’s resolution is a commitment that a person makes to one or more personal goals, projects, or the change of a habit. A key element to a New Year’s Resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and most of all, the anticipation of new beginnings. People committing themselves to a New Year’s resolution generally plan to do so for the whole following year.

This lifestyle change is generally interpreted as advantageous and most often, if not always, is a failure. Why would I say that you ask? Because majority of people just say they are going to do something without actually planning ahead and then acting on their words. As the end of the year approaches the resolutions come to surface and it’s when I hear; “On January 1st I am starting a diet, I will lose weight, I will eat better, or save money,” however most often than not, when asked people never have an action plan, just a goal and sometimes maybe a vision.

I started my journey of transforming my lifestyle about two years ago in this same manner…With a goal, somewhat of a vision, but no plan of how I will actually do it.
It’s easier said than done to say eat clean, exercise and results will follow. As I started my journey with my wife, we were far off from knowing what “Clean Eating” really was.
You think you know, you exercise every day and little is happening.
You can read all the books and on-line feeds but until you commit to consistency it really means nothing.

Finally 6 months into our so called clean eating and exercising with minimal results we got help from a husband/wife team of personal trainers who taught us how, when and what to eat to lose weight, get fit and stay fit. The guidelines were strict, direct and to the point. We were committed, determined and stuck to it. We told everyone of our VISION, not so much of our goal, but the vision itself. This is after all, a journey and not a quick fix. Here is a list I recommend for everyone that has a vision, or is in the process of creating one, or wants to set a goal and needs a plan. In addition, I don’t recommend planning further ahead than 90 days or 12 weeks.

This applies to everything not just diet, eating and losing weight. These principles can and should be applied in everything we do from relationships, our work, fitness level and friendships. I will apply the list toward the fitness category:

Vision: Share this with as many people as you can, especially those who will be your support circle….if you don’t how will you be held accountable and how will other know what your needs are and trust me you will need the support.
Outline your goals and be as specific as possible and are measureable.
If you can afford it…GET A COACH! Someone who really knows their stuff for meal planning and a workout program. At least for the first 90 days of your journey.

This is not a sales pitch, since I have become a personal trainer and a nutrition coach. It really was the foundation to my success. I highly recommend it. It will keep you focused and stress free knowing you are in good hands and having the freedom of following a well-designed program and seeing changes was huge for me and my wife.

Define what an effective meal plan is for you by either doing extensive research or talking with your coach.
Rid your home of anything that will not support that.
Start ridding your diet of junk food (candy, fast food, sugars) immediately
Enlist the aid of a workout partner who’ll be in it for the long haul. For me it was my wife. This was and continues to be a joint effort day in, day out.
Make a list and shop in advance to buy all of your food for meal planning.
Purchase supplements and protein powder, based on advice specific to your personal goal(s).
Outline your training regimen for the entire 12 weeks.
Start building endurance by including cardio, especially if you have been inactive aerobically.
Cook the night before, pack the next morning. THIS IS A MUST!!! Fail proof!!!
Start writing down everything you eat.
Write down your workouts and details about them. Include details of your progress.
Get extra rest. This is so important!!!
Share your success! You will be surprised, but chances are you will find you will inspire others around you, without even knowing it.

I’ll finish by saying, why wait until January 1st to start your journey to a healthy lifestyle. There is no better time than now, to get fit and feel great. If you need help or advice, please feel free to contact me with any questions, or comments. I will be happy to share my experience and offer any assistance I can, to help you begin your journey, or work towards achieving your goals.

Stay fit,
Andrew Bukowsky
Fitmark Ambassador 2013

FACEBOOK: Andrew Bukowsky

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Please Visit link below for an exclusive Givaway from the Fitmark Team!!!

OK, let’s get after it. Giveaway time!

Click the image and you’ll be directed to our Facebook page where you can leave your comment and enter the contest to win a Fitmark Bag. We’re asking everyone, what’s your 2013 goal and how will you achieve it? Good luck!

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Stay fit,
The Fitmark Team

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Update

2012-12-20T16:44:00.000-08:00

A little update on what’s has been up with me and Andrew in the last month or so since my last show.

We are officially in our off season. Yay!!!!

What does that mean? We are eating volumes of clean wholesome food and lifting HEAVY. Working hard on building those juicy muscles. The sacrifice is that we have lost our lean look. TEMPORARILY that is…

The abs are still in and the muscles are nice and full and we can’t wait till prep starts to see how much muscle we have put on…Andrew’s prep will start a little sooner than mine as his show is end of April mine end of June. So exciting!!!

A lot has happened since Andrew left his position as a Restaurant General Manager and became a full time personal trainer at Steve Nash…

He was promoted to Assistant Fitness Manager after just over a month and shortly after that promoted again to Fitness Manager and transferred to Port Coquitlam. He misses his Langley team but feeling at home at his new location. I am so proud of him to just one day decide and follow his dream.

Training with his last trainer Dean really allowed him to tap into what his passion truly is. He studied hard while he worked 10 hr shifts at the restaurant, trained and prepped for the Nationals all at the same time. It was a roller coaster to say the least and the risk was very high to just resign and start something totally new. I honestly don’t know how he did it.

Being promoted has been a huge change in our life’s because Andrew is home every weekend…Veronica and I have not had a full family weekend since she was born unless there was a special event going on and Andrew requested the time off….It will be an adjustment to have full weekend family days or just lazy pj mornings….Looking forward to that for sure.

So what have we been up to in terms of training, meal planning and supplementation in off season?

I will post more on that tomorrow :)

Thank you for reading

Grace

Baby It's Cold Outside

2012-12-17T15:15:00.002-08:00

With the cold weather in full swing I thought to share my creation for the spiced pumkin latte.This is one of my favourites on the weekends as it tastes like pie.

I hope everyone enjoys it as much as me and Andrew.

SPICED PUMPKIN LATTE

(Makes 2 lattes)
Ingredients
4 tbsp. ground coffee
1 tbsp. pumpkin spice (no sugar added, just the spice mix)
2-1/2 cups water for brewing coffee
2 cups unsweetened calorie reduced almond milk or coconut milk
1/2 tsp. vanilla extract +1/2 tsp. caramel extract
2 tbsp. of sweetener of choice
Directions

Step 1 – Combine the coffee and the pumpkin spice and brew as usual with the specified amount of water.

NOTE: I made this using a French press. So it was easy to get these specific measurements.
If you use a coffee maker, you’ll need to adjust the amounts of all the ingredients based on the amount of coffee you use.
You can double or triple or….

Step 2 – Pour the almond or coconut milk and sweetener in the bottom of your cup and pour half of the hot coffee over that.

If using a coffee maker, be sure you use the type that requires the paper coffee filters. The spices will clog your machine if you have the other type that doesn't use these filters.
I simply brew stronger coffee and heated the coconut milk with sweetener and extracts and added the strong coffee after...as I like everything to be hot.
If you have an espresso machine it's even easier....you make the milk mix and add the spices to it ...heat on the stove or use a steamer and then add the espresso and it's ready.

Sip and Enjoy!

Nutritional Content of Clean Version
1 serving = 1/2 the recipe
Calories: 50
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 189 mg
Carbohydrates: 5gm
Dietary fiber: 0 gm
Sugars: 2gm
Protein: 2 gm

STARBUCKS PUMPKIN LATTE NUTRITION DATA
16 oz. (small/grande)
No Whipped Cream
Using 2% milk
Calories 310
Calories from Fat 60
Total Fat 6g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 25mg
Sodium 210mg
Total Carbohydrate 49g
Dietary Fiber 0g
Sugars 47g
Protein 14g
Nutritional Information estimated at Nutritiondata.com.

Baking-Clean Healthy and Nutritious

2012-12-03T16:33:00.000-08:00

Baking up a storm.....

It was a great weekend to try and start testing the recipes some are my own and some are creations of my girlfriend Tyrer so I can't take credit for the base of the zucchini loaf series below. I just added my own spin to each one to change the taste profile.

These loafs are perfect as a post workout treat or mid morning coffee snack. All of them use clean source of carbs, protein and veggies. All in one goodness. Can't get any better than that.

I have so many things on my list to cook, bake and enjoy I just don't know where to start.

I hope you give these a try and let me know how you like them.

Zucchini Loafs 4 WAYS

Each Loaf Makes 12 slices

ZUCCHINI-BANANA

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla protein powder* (low Carb is best) I use Advanced Genetics Iso-Phase...Amazing!!!!

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CHOCOLATE BANANA

2 cups oat flour*

1/3 cup cocoa powder, sifted TO PREVENT LUMPS

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla whey protein powder* (again low Carb is best) AG Iso-Phase Chocolate is my choice for this one...

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CARROT

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

3 x 30 gram scoops AG Iso-Phase vanilla whey protein powder* or any low Carb protein (read labels)

2/3 cup grated zucchini (not peeled)- 1 medium

1/4 cup egg whites

1/3 cup unsweetened applesauce (1 snack pack)

2/3 cup unsweetened low calorie coconut or almond milk

2 cups of finely shredded carrots

ZUCCHINI-PUMPKIN SPICE

1 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

2 tsp. cinnamon

1/8 tsp. allspice

1/8 tsp. nutmeg

2 x 30 gram scoops AG Iso-Phase vanilla protein powder* or any low Carb protein

2/3 cup grated zucchini (not peeled)- 1 medium

1/2 cup egg whites

2 cups of canned organic canned pumpkin (not pie filling)

2/3 cup unsweetened low calorie coconut or almond milk

AG Iso-Phase BUY IT HERE!!!

*NOTES:

-Do not substitute different flour for oat flour in this recipe, or else it may not turn out.

You can easily make oat flour by grinding regular or old fashioned oats in a food processor, blender or coffee grinder.

Preheat oven to 350 degrees. In a large bowl, sift cocoa powder to prevent lumps. Add in other dry ingredients (oat flour, baking soda, baking powder, stevia, spices where applicable and protein) and mix until well blended. Make sure it’s well blended or your loaf will not rise evenly.

To the same bowl, add in the wet ingredients (zucchini, egg whites, milk). Mix until well blended.

Pour into a prepared loaf pan lightly coated with coconut oil. Bake for 45-55 minutes or until a toothpick comes clean. The timing will depend on your oven and the pan you use. No need to check until the 35 min mark.

Allow to cool on a rack and slice. Enjoy.

Hope you enjoy this holiday season with your friends and family.

Thank you for visiting.
Grace

Contest Prep, Results and Goals!

2012-11-22T15:48:00.001-08:00

Sandra Wickham Fall Classic 2012

Two Weeks Post Show….Ahhhh Life is good!!!
It’s been almost two weeks since my last show Sandra Wickham Fall Classic which was held on November 10th, 2012 in New Westminster…

What a ride to this show prep was….The last 12 weeks have been busy to say the least

New Plan
New Training Style
Team Photo-shoots
And Yes 6 am Cardio Dates :)

Team Elle Fitness

5 days in Vegas for OLYMPIA weekend smack in the middle of my prep …Nothing like a little distraction to meal planning, training and all those samples at the EXPO…Not easy but it was a fun filled 12 weeks.

I Placed 4^th and super happy with my progress. I get it now….the training the meal planning and how much manipulating goes into creating a bikini class body or any class for that matter.

Morning Show just got back stage getting all settled in

Me and Elle

Huge Thank you goes out to my coach and trainer Elle Iakovenko my Sponsors, PureForce Nutrition and No Limit Muscle as well as Derek Crossman and of course my cardio and training partner my hubby Andrew along with the rest of my friends and family.

My lil medal and lucky number :)

Having placed 6^th in Masters and 8^th in OPEN at my last two shows for being too lean …and working towards presenting a softer look at this show felt really good. Yes my glutes, hamstrings and quads could have been tighter but that was the risk I had to take to not come in shredded…lol …I like the lean mean look and I am rocking my 6 pack abs proudly two weeks after the show….I so missed them. Not sure how long they will stick around…

Eating clean sure helps….Have only had 3 treat meals since the show…I must say pretty good! First one the night after of the show followed by one for Ashley’s Birthday at Romer's Burger Bar…those lil doughnuts were killer!!! Oh…and that glass of wine with dinner I had last Sunday with Bex was glorious!

Cookie treat from Tyrer...Glorious!!!

Learned my lesson from my previous two shows…to avoid blues, bloat and serious rebound you've got to keep it nice and clean and slowly add different foods as if you were testing for an allergy.…and same goes for cardio slowly reducing it has made a huge difference in keeping in great post competition shape…besides its nice to stand in front of the mirror everyday and see yourself lean and healthy rather than sluggish, bloated and totally not motivated. Been there done that….Never again!

This was a huge change from my last prep doing everything gradually and with thought process.

I have reduced cardio to twice a week now and just little post workout and have gradually increased my food intake over the last two weeks…I didn't feel hungry this prep and some might say I didn't prep hard enough if I didn't feel hungry.

Well I guess I didn't then…I am fine with that!

I certainly will never live my life hungry…Cranky due to limited things I can have during prep YES but not hungry!

It’s honestly not worth it for me and a total set up for failure in my opinion.

Anyhow this was a great experience and it’s “GROW season” now. I will work on coming in tighter in my lower body for the next show which is held June 28th, 2013 and hopefully put on some much needed upper body muscle…..

It will be my daughters 15^th Birthday a week before my next show and I am attending a wedding a week before that…so those events should be interesting….as I have a hard time not celebrating special occasions…So maybe a sip of bubbly and a bite of cake will be in the cards J

Me and Veronica at Popeye's Booth where she worked both Day and Evening shows! My lil athlete...

Veronica will start prepping for her show in January and will enter OPEN class at the Western Canadians held in Kelowna, BC on May 18^th, 2013

I am very proud that she has decided to look at fitness as a part of her life and excited as her body is showing some great progress since she started training with me and Andrew about 4 months ago so I can’t wait to see her step on stage.

Initially I was a bit worried how she could handle the prep, the training, that little bikini…the plastic heels and all. But she’s not …She’s confident so why am I worried! Tough cookie!!!

She is having her suit custom made by Colleen Campbell aka “The Suit Lady” in Langley BC. Which is great because we can customize the size of the top and bottom to Veronica’s comfort level and her Dads too…He is going to have to watch her practice her posing after all…I can’t wait for that…I laugh every time I think about it.

Since becoming involved in the fitness industry and Andrew becoming certified as a personal trainer and getting a diploma in fitness and nutrition I have learned a lot about positive self image and that you have to work hard to stay healthy not just slim…I want Veronica to learn about her own self image and what she wants to look like and not have her body image be dictated by the food epidemic going on.

You control how you look but eating healthy wholesome foods and training your body like a machine to look the way you want it to look. It’s simple as that. There is a lot to learn about your body and how it works on the inside before you can see how it will look on the outside.

I guess it’s the same with who we are as people. “Never judge a book by its cover”. Someone may look slim but be totally unhealthy or have a bigger frame and be totally fit and healthy. Everyone has a story! As a family we strive to find and maintain the perfect balance.

You can follow our journey

https://www.facebook.com/TheFitLife247

or join in and follow Veronica's journey

https://www.facebook.com/pages/Veronica-Bukowsky-Fitness/246655942123415

There is always some negativity that comes from stating you opinion and sharing with others how you choose to live your life as a person and as a family. Some you motivate and inspire and some you don’t.

I have learned to listen to my gut and only accept people in my world who have a positive outlook on life and bring out the best in me…All others sadly don’t matter.

I have tried to look past negativity and find goodness in everyone but unfortunately it’s too much work and I have more important things to worry about than keeping up with others…lol

My focus over the last 6 months has been on my family, my life and a few close friends that have supported me through phases of my life some good and some bad.

Other than that not much else has been happening in our little Fit Life world.

We are looking forward to spending the holiday season together with friends and family attend a few holiday parties along with hosting our own for all of our fitness friends and then celebrating the New Year with a BANG! Then real work begins….not really it’s already began but I like to be on the wagon for the New Years resolutions craze. Not sure what mine is yet…

Make More Money…Spend Less…Ya that’s a good one I think! Ha ha

Thank you for reading and hope you visit again.

Grace

The importance of Food Prep….

2012-11-01T13:21:00.000-07:00

Whether you’re an athlete or the average person trying to get fit and stay fit, one of the most important tasks in making sure you are successful in your fit journey is making sure you are getting enough calories, protein, and meals in a single day.

I often find this to be the most challenging aspect for myself, my family and most.

We can all kick butt in the gym a few times a week, take our supplements and hope magic happens, but reality is we are busy and most of the time sleep deprived and ensuring that we are getting the right kind of food, when we need it, is by far one of the most important tasks.

Luckily there are simple options I follow with my family that have made our Fit Life a success.

I prepare a lot of food twice a week. Sundays and Wednesdays work best for me and my family. It doesn't take a lot of energy to have a few dishes going at the same time and pots boiling while you're watching TV or doing house chores, and Wednesdays are often rest days for me and my husband and now our 14 year old daughter as well.

We lift "Mon/Tues, Thurs/Fri" with Cardio or active rest days Saturdays and Sundays. I recommend this for most gym goers out there, as this allows an hour to two of extra time mid week to prepare food. If you’re in season preparing for a competition this may change your schedule a bit but since I have kept this routine in both on and off season I know it works and our meals stay fresh for the week.

Most people use Plastic Tupperware containers which may or may not be BPA Free. There are a lot of containers out there so if cost is of concern….switch over one by one spreading the expense a few weeks apart. Read labels to make sure that if you choose plastic you opt for the safest option possible. I got this multi size-pack at Wal-Mart for less than $25.00 and added a few large units for my proteins.

In my case Rubbermaid Glass Food Storage Containers have been my “Saving Grace”

There are a lot of glass containers out there but I find these to be easy to store and they come in a lot of sizes to fit into all fridge configurations.

Rubbermaid Glass containers have lids and bases that neatly nest for compact storage. Lids snap to bases and other lids to make finding the right lid a breeze. Glass bases are designed to stack neatly, which saves space and prevents them from getting stuck together. Rubbermaid glass containers are also ideal for reheating foods in the microwave (yes microwaves are bad but I am a busy girl) and the glass bases are oven safe up to 425°F. Plus, a built-in gasket which creates a leak-proof seal that keeps foods fresher, longer.

Oven, Microwave, Dishwasher, and Freezer safe

Bases and Lids are BPA FREE!

The wonderful thing about cooking food in batches allows variety in our meal planning for the next day. Let's be honest we don’t want to be eating chicken breast 5 times a day I personally need excitement to stay on track and the thought process of being able to eat a verity of different foods throughout the day allows me and my family to stick to a clean eating lifestyle and not only that it means that we can enjoy 3 ounces of chicken, 2 ounces of steak, a little fish, and some almonds with each packed meal, along with whatever carb and veggie source we portion into the container.

We use a cooler to keep our containers of food at safe temperature throughout the day. If you do not have access to a microwave, then consider cooking foods which taste equally delicious cold as it does warm. Beef probably does NOT fall into that category at least for me.

Always keep some food on hand which means cook larger batches and portion a few meals and store in the freezer - in the form of frozen dinners of the healthy variety - for those Wednesday and Sunday nights when you run out of food or you had to adjust your schedule for your mid week and weekend cook-off days.

Other than that, get cooking - the food storage container will soon become your friend!

If you want to get in the best shape of your life - you need to make a plan set a goal and follow through!

Thank you for reading

Grace