Do What Works For You

Too often lately I have seen posts bashing IIFYM (If it fits your macros)  vs Clean Eating and strict dieting.

If following a strict diet works for you… do it.

If tracking macros and making pop tarts fit them works for you… do it.

Too often lately I have seen posts bashing Cross fit or military training vs Traditional weight lifting or bodybuilding

If doing HIIT accompanied by monkey bars and rope climbing works for you… do it

If doing traditional sets, drop sets and weights focused on contraction works for you… do it.

 

Too often lately I have seen things bashing the girl that wears lipstick to the gym… “because she is obviously just looking to pick up”

If you want to wear lipstick because being surrounded by meat heads and mirrors it makes you feel good… do it.

If you want to roll out of bed and go to the gym… do it.

 

Its supposed to be about what works for you.  Because lets face it.  You go to the gym for you!  Weather it is because of health, beauty, strength… you are there to better yourself.  Do what works for you!  And please stop bashing others who are trying to better themselves.  Everybody starts somewhere.

Happy 3 Year Gym Anniversary

3 Year Anniversary in the Gym.

They say that it takes consistency for 21 days to form a habit.  Doing something for 21 days straight makes it an ingrained habit.  That was my thinking on November 18, 2011 when I joined the gym.  Goal 1 was 30 lbs by New Year’s Eve, to accomplish that goal, I would spend a minimum of 1 hour a day at the gym working out, I also changed my diet drastically.  And January 1, 2012.  I hit my goal.

No, I have not worked out 7 days a week for the past 3 years.  There are times I am there 5 times a week, and others seven.  There have been whole months where I let it slide and just quit going.  However I always go back and I have to say I am very consistent.  I know that my well-being is much better when I spend time on me, and my “me” time involved some serious heavy metal.

That being said, I am into “B-O-D-Y-B-U-I-L-D-I-N-G” and that means the longer, more often and heavier you lift consistently the more you can change your body.

The picture on the left is November 18 2011, as you can see I won’t even look in the mirror, looking back I wish I’d taken one head on so you could really see what I was dealing with.

Second picture was a year later.  As you can see a lot had changed.  I was beginning to get ready for the first competition I would do in April 2012.

Third Picture was 2 years in the gym November 18, 2013.  2 years of lifting, clean eating, and having competed in 2 bodybuilding competitions.

Today’s photo.  Well 3 years later.  All of that hard work has definitely made a difference in this Mama.  It’s never too late to change your life

 

To every one of my readers, friends, and especially my family that have supported me through this crazy journey, both the ups and the downs I want to say THANK YOU.  There have been days I just want to say enough is enough, I’m going to eat the cheesecake like everybody else.  And there are days when I have.  But those days are the exception, or a planned treat.  I wake up every morning and lift, I am proud of my strength, proud of my accomplishments and very happy with the way life has turned out.  I couldn’t of done it without you.

The honest truth about being a competitor.

This post may not get me any fans.  Its just my honest truth about what I have learned being in the fitness industry for the past 3 years.

 

1.  Competing is hard!

I’m not talking about getting on stage, though getting up the nerve to step on stage in 6 inch clear stripper heels and an itsy bitsy bikini is certainly not an easy thing to do.  I’m talking about weeks and months of eating chicken out of tupperwear, not going out with friends, and dealing with people who think that you are starving yourself (You’re not, and most of those people are only projecting their own issues with food onto the lifestyle you chose) You give up relationships, you give up time out with friends, you give up sleep, you give up time with your family, you give up alot.  You also invest alot and gain alot personally.  Most people have issues with your life style because its not something they can do, not because its something you do.

You know you are a bodybuilding competitor when….

2. You are not going to become famous

People like dana linn bailey, kai green and phil heath are the exception!  The chances of making a living to support yourself with this sport are slim to none.  I am an active member of the fitness community, however I am not a sponsored athlete.  I would love to become sponsored by one of the many companies I love however I also do not and will not ever become a sponsored athlete of a company I cannot support or believe in.  That being said, competitions and organizations prefer sponsored athletes (uh oh…. there’s one of the truths the industry won’t like).  Showing up at a show and competing with a slew of sponsors will definitely get you noticed and make sure you  place better than non-sponsored athletes.  I have been at shows where I am positive the best physique for the category did not win…. for a few reasons.  Either its their turn for having put in their time, they may even be a brand new competitor with no following and the least physique but they have a list of sponsors on their bio.  I have a question: How is this your first fitness competition and you are already sponsored by a list of companies… not only that but you have no social media, and no following but you are sponsored by some of the biggest companies in the industry (yep, people lie)  However if you are “sponsored” by a company that the organization wants weather real or supposed you will get noticed. … that does’nt mean that you will continue to win, you’re just good for the organization.  The best does’nt always win.  And most competitors work full time jobs with kids and make major sacrifices for their sport.  A few of the pro’s in my organizations national competition coming up are begging for donations right now in order to compete….

 

 

3.  Competing is Expensive

That being said I have seen people win in victoria secret $70  swim suits. But registration for a show generally runs into a couple hundred dollars, with tanning, make up, hair, suits and costumes you are looking at a minimum of a 500 investment per show… and that does’nt touch on training, or photography or any of the extras that many see as a requirement.  There are many ways to save on competing but you also need to know that not using the sponsored “teams”, official “makeup and tanning” etc  may work against you.   People in organizations talk.  If you’re doing it to prove something to yourself then make sure you check out my post on ways to cut costs HERE.

 

4.  Its an industry… deal with it

Like any money making industry the fitness industry is there to make money.  Every organization is trying to get the most competitors (registration fees and sponsored companies) and the most sponsors, magazine exposure and recognized athletes as the next.  Some are more focused on the competitors then others.  Some are more objective then others.  Except it is still an industry based on money.  If you do not fit their version of a pro athlete or do not have enough push and clout behind you it does not matter if you are the best physically… if you are not marketable then you are not going to get it.  its just the truth.  This is a subjective sport.  Subjective to the industry professionals and the organization you choose to compete in.

 

4.  Drugs are prevalent.

When I first decided to compete I cannot count the number of people that asked me or my mom whether I was on drugs!  I compete with the UFE.  Its a drug tested drug free association… sorta.  Anybody that knows anything about bodybuilding knows that even the pro’s in a drug tested organization are not necessarily drug free.  It only means that the steroid using athletes have learned when to cycle off their chosen poison in order not to get caught.   That being said if you decide to compete in a drug free association without drugs know that you will have to work twice as hard.. and twice as long.   Does’nt mean its not possible, just means that 12 weeks of working out and dieting will not make you win against 6 months of roids…

 

5.  Know why you are doing it.

If you are competing in order to prove yourself to yourself, as a goal, or just to feel good about yourself DO IT!.  But just know its addictive.  That how I started.  It was a goal.  Now I want to win, and ya, I am working my arse off to get it.  But the chances of stepping on stage and winning your first competition are slim to none.  The chances of becoming a professional fitness model or bodybuilder with sponsors enough to never have a real job again… probably less than 1%.  The sport is amazing.  It is an amazing industry with fabulous motivated individuals striving to be their best.  But it is not a means to an end.  It is promoting a lifestyle, one that can be healthy and one that can also mess with your head.  If you do not know where you want to be, what you are and why you are doing it.  Dont.

 

 

Review: Con-Cret Creatine Micro Dosing

cre·a·tine

noun

Biochemistry

noun: creatine

1. a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.

I do not take many supplements.  I find that the lack of testing on most sports supplements makes it difficult to determine there worth.  I am fortunate enough to be involved with a sport that occassionally hands out samples of different products to try and some I continue with and others I either shelve or give away.  Personally I am a huge fan of Perfect Nutrition Whey Protein in Gluten Free, Active Womens multi-vitamins, Ripped Freak Fat burners.  Other than those I have tried many but take very few. 

After my photoshoot with the fabulous Rick Oliver a couple of weeks ago I was given a sample of Con-Cret Creatine Micro-Dosing in Fruit Punch flavor.  It may be suprising but even after 3 years of heavy lifting in the gym I had not tried creatine.  I had the misconception that it was for men. 

My sample was 25.2 grams and said to have 24 doses in the container.  Instructions say to have 1 or 2 servings per 100 lbs of body weight.  I then did my research and found that at that rate it would take about 3 weeks to start feeling the effects.  I am impatient so I found articles on saturation on line.  For the first 5 days I took 4 scoops of this stuff a day.  While it is supposed to take weeks to start feeling the effects… I am sold that this product is Amazing. 

I have beat every single one of my personal bests at the gym in the last 5 days.  I have more energy while there and I am experiencing less DOMS than normal.  I do feel that I am retaining water slightly however I am attributing that to the saturation phase I experimented with last week.  I am definitely going to continue with this product! 

I found the product on Supplement source and at $39.97 for 48 servings it will definitely be added in indefinitely.  They also have great information on the product itself so be sure to check it out.

 

I highly recomend this product.

 

 

 

Note: This is an independent review, I am not in any way affiliated with this company nor am I being compensated for this, or have I been asked to do it.

Kaizen Cleanse Review – Do Not Waste Your Money

No Longer a Daily Review

So I started the Kaizen cleanse on Friday.  You can see my first post here.

 

Friday

You drink these two green sludge “cleanse” drinks.  Take my advice if you try this out yourself, do not mix with water.  They still taste awful but are definitely better when taken as a shot.  Close your eyes and drink it down.  First night I took 5 of the pills that they say to take every other day unless they are not working in which case you can take them every night for up to 7 nights in a row.

Saturday

The next morning I woke with incredibly dry mouth, very bad gas and that’s about it.  After sticking to my clean eating diet all day and drinking down two more of the foul tasting “cleanse” shots I took another dose of the pills before bedtime.

Sunday morning I felt absolutely awful.  Dry mouth is an understatement, no matter how much water I drank I was thirsty.  Tried to go to the gym as usual and felt dizzy.  I still had awful bloating and gas.  Though this time I finally was able to “go”.  In fact a few times.

AND I’m DONE

Did not last the full 7 days on this.  Granted if I ever need a laxative I guess they are in the cupboard if I’m, stuck.

Final Opinion

The ingredients of this cleanse are essentially natural diuretics and laxatives.  Which is actually why I chose it.  However I would not suggest this.  Water loading to get rid of bloat which I am doing this week anyways in order to get ready for a photo-shoot, along with low fat, high fibre food and you’ll get much the same results in a much healthier way and without having to feel awful.

 

Dear stay-at-home-mama

Dear stay-at-home Mama,

 

How are you?  What have you been up to?  Did Timmy win his soccer game yesterday?

Little update on my life.   Boo just finished his baseball season, unfortunately he didn’t make the end of the year tournament but the coach is trying to put together a parent and kid game for fun.  Hoping it’s a day that I can be there, am not working and do not have to drive him 180 km’s to meet his dad for the weekend.  Big kid passed his summer school course with great grades.  He wants to try out for the football team again this year, so if you know anyone doing after school daycare for Boo please forward them onto me.  I’m still training hard.  I get up around 5 every morning to go to the gym and am really lucky my office has a gym at it so I use half my lunch hour to work out too!  I became an elite athlete this year and “can” go for my pro card in November if I choose to.  However I will probably plan to compete again at showdown next year, it’s in my home town and it’s just too difficult to make arrangements to be away for a weekend.   As you know we have the girls on the weekends that the boys go to their dads.  Unfortunately neither of their other parents wants to switch with us so it’s always a bit of a juggling act.  Would be amazing to have them all at the same time since they get along great together however we don’t want to disrupt everyone else’s schedule.  The kids went on vacation with their dads a couple of weeks ago and honey and I went away for the weekend.  Unfortunately I was out of cell service area and big kids dads got pretty upset.  Guess we should not have done that however it was wonderful to have some quiet time with honey and some friends.

In your last letter you asked a couple of questions.  Thought I would take some time to answer them for you.

As for how I keep my house so clean, everybody pitches in.  You would be amazed how quickly you can clean a house when you have all hands on deck, and considering that we have four children if everyone cleans for 30 minutes it’s about the same as spending two hours doing it myself.  Boo knows how to fold towels, hang up his laundry and run the Swiffer and vacuum around, big kid is great for cutting the grass and all of the kids help unload the dishwasher.  I have to admit that some things you just gotta do yourself, like cleaning the kitchen sink and scrubbing the bathroom, but it’s just part of doing everyone’s part to keep the house clean.

In response to where do I find the time for the gym, just wanted to assure you that my kids are just as important to me as yours are to you.  I love my “me” time at the gym, probably as much as you like your ladies coffee dates after school bus drop off.  Personally during the work week I get up at 5am, I belong to Anytime Fitness and it has 24/7 access, that time of day it’s like having a gym all to myself.  I get home just in time to get everybody else going on their day before heading off to work.  I am also super lucky cause my work has a gym at it.  It’s quite small but works great when I am getting ready for a show or a photo-shoot.  When Boo was little I went to a gym with a daycare.  It was great!  For $5 I got an hour of me time and he got to play with kids his age talk about win-win.

You’re right that I sometimes miss “those moments” with the kids.  I can’t always make it to the school assembly where he gets his award for being the most “courageous” in his class at least not when I only find out about it that morning, but I can usually be there if I know in advance.  I don’t volunteer to help during the day because I am working but I generally volunteer to organize some sort of activity with whatever they are involved in at the moment.

No, we do not have a house keeper or cleaning lady, we do not have a gardener and unfortunately the only tutors our kids have are me, honey and their respective other parents.  School day evenings can definitely be hectic, Boo’s still young enough to need a babysitter, and they all have homework and activities.  Yes, occasionally something slips through the cracks… a project not done on time, a teacher website not checked daily or a kid who misplaces the note from the teacher reminding you that your I mean their project is past due.  I am sure none of that ever happens to you since after all your “kids come first”.

Being a mom is definitely hard work!  But it’s also incredibly rewarding.  I will admit that it took a long time to really get the hang of it all.  It’s easy to fall into the pattern of feeling sorry for yourself or not feeling appreciated for everything you do.  For me it was learning to make myself a priority.  As soon as I began to do that everything else got so much easier.  It’s also when the right things came into my life, and my children became happier too.  You know that saying about if mama isn’t happy nobody is.  Well it works in reverse.  When Mama is happy everyone is… or at least usually is.   We do have teen agers in the house after-all

Just wanted to say thank you for volunteering at the school.  I really do appreciate that there are moms out there that are able to do that and enjoy it.  It’s amazing that you pick your kids up from school or meet them at the bus every day, I certainly wish it was a choice I could make.  Thank you for organizing the fundraiser sales for the scouts last season, all of my colleagues loved those cookies and I ran out of room on the order form.

I know that it’s really tough for you to get time to yourself, so let me know if you want to bring the kids over for a sleep over on the weekend, just please remind them that the rules are sometimes different and we do have things like bed times and they will have to clean up after themselves.  I know that the rules are different at our house and yours but I also don’t like being the bad guy because of it.  My kids don’t seem to mind and we do lots of fun things together.   Thinking about a back yard fire and a trip to the water park this weekend and Timmy is more than welcome to come along.

 

Yours Truly,

 

One Fit Mama

 

 

 

 

Squat Evaluation and Other Glute Building Exercises

ABS ARE MADE IN THE KITCHEN GLUTES ARE MADE FROM SQUATS

The general consensus for bodybuilders and weight lifters is that FROM (Full Range of Motion Squats) are the better than PROM (Partial range of motion) squats.  A study conducted by *The Journal of Strength and Conditioning researched the two and found the following:

PROM

Partial range of motion squats found that force and power were greater.  PROM Squats can be beneficial to athletes that do not require full range of motion for their sport in other words you can move more weight by using partial movement (no big surprise there).

FROM

Full range of motion squats are defined as squats where you’re hips become parallel with your knees or lower.  The study found that speed and total work performed was greater in FROM squats.  Concluding that Full range of motion may require an athlete to use lighter weights then with Partial Range of Motion squats but that these squats were better for overall conditioning as well as body composition.

My personal experience is that there are times that both are useful.  Since my injury a couple of months ago READ HERE I have found back loaded squats near impossible, I still do them.  I have been doing partial movements though while lifting heavy, and so far can only do FROM squats with about 20lbs loaded, working slowly towards my body weight (again).  Going as deep as I can.  I have also put an emphasis on front loaded squats which while much lighter I can achieve FROM.  I have also been experimenting with other exercises to throw into my Bum Building repertoire and have a few absolute favorites.  (This does not extinguish the need to keep up with the big booty building moves of squats, deadlifts and lunges.  But switching things up and adding things in makes working out far more fun)

TUSH BUILDING EXERCISES TO TRY

Sumo Squats
Target: Inner Thighs and Glutes

Place a dumbbell on end between you’re feet.  Stand with feet pointing out and knees slightly further then shoulder width apart.  Squat down keeping you’re back as straight as you can and pick up the dumbbell by one end and stand.  Lower the dumbbell back until it just touches the floor before standing again.

Kickbacks (Also called “Donkey Kicks”)
Target: Hip Flexors, Quadriceps, Glutes and Core

These can be done with or without weight or apparatus.  I personally do them utilizing the smith machine at my gym but you could just as easily do them with cables, or ankle weights.  Set the bar on the smith to the lowest point, kneel on all fours with your feet able to comfortably push up and back on the bar of the smith, switch legs and repeat.  Warning doing these will definitely make you walk funny the next day.  I’ve worked up to 2-25lb plates and will be aiming for 2-35lb plates this weekend.

Curtsy Lunges
Target: Glutes and Adductors

This is exactly what it sounds like.  Think back to some old movie like Gone with the Wind, where gentlemen bowed and ladies curtsied.  Except replace the white gloves and corsets with gym clothes and barbells.  Normally when you lunge your leading leg should be slightly out and toe pointed out (this is a very commonly badly performed exercise).  In this case you are going to lunge with your legs almost crossed.  Want that nice round look on your tush?  Give these a shot.

Hip Thrust or Glute Bridge
Target: Glutes and Core

These can be performed a few ways and there are variations.  Beginners may want to start with only body weight (lie on a mat knees bent, thrust hips into the air with shoulders still on matt) slightly more difficult do the same thing and extend one leg out straight, or my personal favorite is to sit on a bench, rest a barbell (currently I do these with 70 lbs) and step off the bench until you’re shoulders are resting on the bench with the barbell resting across your hips.  Lower you’re backside to the floor, and raise back up to flat again, keeping your knees at a 90 degree angle.  (Little trick: when you’re finished sit on the floor and tilt the barbell upright in order to get up from these)

References:
*http://journals.lww.com/nsca-jscr/Abstract/2012/04000/Effects_of_Changing_from_Full_Range_of_Motion_to.2.aspx

No Excuses

Everyone has an excuse.  Whether it’s for why your house is a mess, you’re wearing the same clothes 3 days in a row, haven’t had the oil changed in the car or why you just do not have time to get to the gym.  I should know, I used them for years and years.  It wasn’t until I gave up on the excuses that I started to see major results (30 lbs lost in 45-ish days)

Reality is that everyone has busy lives.  At the time I started hitting the gym, I was a single Mom of two boys then 13 and 5.  They have two different dads, which means two different schedules and a lot of the time two different and just as stressful headaches.  I was working about 45 minutes each way from home to my job where I generally put in 40+ hour weeks.  I was also running a home based business doing hair extensions out of my house, needless to say, I had gotten into the habit of eating what was easy instead of what was healthy.  I would make huge batches of Sheppard’s pie and lasagna.  While they are delicious, I cannot eat like that every day, I was also surviving on no less than 4 XL Tim Horton’s Double-Double Coffee’s (that’s more than 120 grams of sugar just from coffee).    I have never been lazy.  I really was busy.  I would get up early to make breakfasts and lunches, to make sure kids teeth got brushed, and that homework was organized and in line.  I would also be responding to emails and text messages from work, trying to stay in touch with my family out of town and driving kids to soccer, hockey, school stuff etc.   I have never been much of a TV Person, but I certainly liked sitting down at the end of the day with some quiet music and a glass of wine.

The moment that I decided I had enough everything changed.

I gave myself one hour!  “My” one hour when I started was always right after work.  Boo liked the gym daycare because there were always lot of other little boys to play with so right after work I would pick him up from regular daycare and go to the gym.  He’d play, I’d sweat… or lie on the matt hoping the fact I couldn’t move anymore appeared to be stretching.  I gave up Tim Horton’s cold turkey, gave up most of my red wine.  I would still have a glass with friends, and I still do, it’s just not every night.  I switched out white potatoes for mashed cauliflower, quinoa for rice and started learning to use spices instead of sauces and creams.  That’s it.  1 hour every day and I was down 30lbs in 45 days.  I also started drinking water, water and more water.  I felt amazing!  Going home for Christmas that year I shocked everyone by how well I was doing.

So let me help you give up your excuse.

“I don’t have time”

1.  How much television do you watch on average in a day / week?

Personally I usually have one series per season that I enjoy.  Winter time is Game of Thrones, summer its True Blood, fall-ish is mad men.  Yes the TV is on at my house, I have kids and a bf.  They watch annoying kid stuff and annoying loud car stuff.  But if you’re watching even an hour a day you just found your time to work out.

2.  Set the alarm for an hour earlier.

When you’re overweight and tired, the idea of getting up early and losing an hour of sleep is horrifying.  Trust me I remember it vividly.  Hitting snooze like 6 times so that suddenly everybody is running late, nobody has what they need and you inadvertently go to work in mis-matched heels.   Thing is the more you work out and get fit, the more energy you have… seems backwards but it’s true.   Exercise releases oxygen into your body, more oxygen makes you feel more energetic.  Then add in that it releases endorphins and they make you “feel good”.  So now you’re working towards “looking good” and you already feel good.  No caffeine or sugar crash required.

3. Have a Nooner

Most of us work long stressful days and there’s nothing like taking even 30 minutes on your lunch to sweat out the frustration of a long day of frustrating “work”.

4. Work out at home!

Do this in front of the TV if you really cannot miss your “show”, do it in the morning, in the evening while making dinner whatever works for you.  Body weight is a great thing, use it.  Squats, lunges, jump squats, crunches, planks etc.  Even better grab some weights, a kettlebell, and a resistance band and you can work out wherever and whenever you like.

 

“Eating Healthy Is Too Expensive”

5.  All I have to say to this is cut the crap!  Yes perhaps eating “healthier” options from your favorite overpriced burger joint is more expensive.  But a can of Tuna generally can be found around a dollar, eggs are dirt cheap, and spinach can be bought pre-washed for like $3 for enough to eat a salad a day for a week plus throw some in just about everything else you cook.

 

Sample Healthy Grocery List (1 week – 1 person)

• Dozen Eggs:    $2
• Egg Whites (2 packages of 3 large from Costco): $6
• Salsa:     $2.50
• Sweet Potatoes: $1 / pound
• Oats:    $2
• Frozen Roast Chicken Slices (this probably will last you two weeks): $10
• Tilapia Fillet’s:    $10
• 4 cans of Tuna:   $4
• Random veggies and fruit buying what’s on sale: $5
• Almonds: $5

 

I can make about 15 Different meals with the list above.  I’ve rounded for ease.  That entire list is less than $50 for more than a week of groceries….   You can’t have a Coffee a day and a burger for 5 days a week for that. … which brings us to the next excuse. (also the first excuse)

“Cooking Healthy Takes Too Much Time”

6. I either cook everything all at once on a Sunday and pack my fridge with Tupperware.  Never takes an hour to do all the cooking for a week.  Most days I cook in the morning for the day.  After the gym and while getting myself and my kids ready for the day.   Meal 1 is usually oats, meal 2 and 4 Egg whites, salsa and spinach tossed and scrambled in the frying pan takes about 2 minutes to make, spinach salad with chicken and almonds and cherry tomatoes for lunch, and grilled fish and veggies for dinner and depending on my prep half a sweet potato.  Add in a handful of almonds or some protein powder or veggies to crunch on and you just prepped all of your food for the day in 15 minutes.  Easy Peasy!

 

“I am big boned, small boned, an ectomorph etc”

7. Nice to meet you.  I’m Kelly and no, you’re not.  Genetics definitely plays a role in body type, shape and size.  However I’ll guarantee you’re bones are not three times bigger than anyone else’s.  I personally think that these excuses have far more to do with how you were raised, or are you’re raising your own children.  If you only ever were raised to eat meat and potatoes, chips and always had ice cream I guess I can see why you might feel deprived.  It’s definitely a learned habit.  However they say doing something for 12 days makes it a habit.  So, set you’re self-up for success by making a 12 day plan and do not deviate from it at all.  Bet you will look and feel amazing.
8. From the ladies this is usually “I just want to get toned”.  When they ask what I do at the gym and I tell them I lift as heavy as I can their next response is usually “But I don’t want to get bulky”… Ummm… so you want to look like me, and I just told you what I do, I am by no means a big girl (at all) so…. ?

“I take medication / have an injury”

9.  Of course you are not supposed to start any exercise program without first consulting a physician.  However I have yet to hear of a physician saying no to working out due to any malady out there.  Medications can work against you, however they will not stop you from working out.  As for injuries, start light with any injured body part and work up slowly to full strength.  Personally I was plagued by a bad back due to a car accident in my teens that used to “go out” randomly all of the time.  I started doing no weight back extensions at the gym 2.5 years ago and it has’nt hurt me since.

 

“I do not know what I am doing”

1. This is the Internet, and there is a thing called “Google”.  A few of my favorite resources:

• http://www.bodybuilding.com/
• http://www.cutandjacked.com/
• www.bodyrock.tv/
• www.muscleandstrength.com/
• www.mamaisfitcanada.wordpress.com

Hope this was helpful.

Make sure you like the One Fit Mama Canada Facebook page & Follow me on Instagram @onefitmamacanada

Also remember to submit your story for a chance to win a One Fit Mama or One Fit Papa T-Shirt.

Contest: Everyone Has a Story

Cause some moms lift more than just their kids!

 

EVERYONE HAS A STORY

 

In honor of the facebook page reaching over 500 followers I have decided to run a contest.

I love reading stories of other people’s transformations.  Weather it is to eating cleaner, having more energy, working out more, getting on stage, or beating an illness or injury I believe everyone has a story to share.  So, submit you’re inspirational story to onefitmamacanada@gmail.com for your chance to be entered.  Top 3 Winners stories will be featured on mamaisfitcanada.wordpress.com – Contest closes on August 1st, 2014.

The Prize.

Win a One Fit Mama Tank or One Fit Papa T-Shirt and be featured on the website, facebook page and instagram.  The real prize, inspire and motivate others.  Tell me you’re story.

 

 

not second last!

Does’nt sound like much an achievment.

 

However.  My goal was always to do better then my last competition  Which means for me, do better, feel better and look better.

Results posted for the bikini category.  Master’s only qualifies the top 3 for elite.  And the top 5 for open.  and…. I came in 5th out of 12th for Master’s.  May seem odd but 5th in bikini means more to me then 3rd in fitness.  YAY!

 

 

5TH PLACE! UFE Bikini Masters 2014