3 ways to a better body inside and out!

1. "Muscles are made in the kitchen". Not only is this well know quote truthful, it very well just may be my favourite. Consuming a balanced diet consisting of whole and unrefined foods, is the most effective way to achieve most peoples goals. Once you are able to make better food choices consistently, you will gain an appreciation and appetite for what nature has to offer. I certainly enjoy and encourage others to enjoy a sweet treat or have a day where caloric intake is increased. Bre strategically places cheats in both my on and off season, this keeps me motivated to work hard for the next cheat. I also feel by having this on occasion, I am able to enjoy the cheat more so than if I were to be having one regularly. I usually go for homemade turkey burgers with yam fries, Greek or Mediterranean food. I always save room for a homemade snack that I bake and anticipate all day for. I have leaned that a well balanced and thoughtful food choices is so very important in obtaining a healthy body and shape.

2. "if it were easy, we would all be fit and healthy" truth is, its not easy......I have learnt this through experience. This month marks 2 years of working quite hard pushing my limits. Building muscle, losing weight and maintaining health and wellness should take and requires time. Once you start to see and feel the benefits of making better choices, I promise it is well worth your time and efforts. Goals can be reached, if you try hard and always do your best.  I reach my goals by following a constantly changing program, and make effort to have every rep, set and step on the mill or tread count. Creating exercise plans that change, allow time to recover, that are fun and leave room to enjoy life is the way to go.....or just contact Bre Seward......for a very reasonable price, she will do it for you.

3. SLEEP!!! this is an important one!! Quality sleep cycles is your time to grow and recharge from the day. It also will help with concentration, energy levels and has several other wellness benefits. I try to get 8 hours, and encourage all to do the same. The amount of sleep we individually need to function at optimal levels may vary based on several factors. I also as a registered massage therapist, I suggest to do this on your back. I see  many people with shortened chest muscles contributing to muscle imbalances, tension and discomfort through neck /upper back. Sleeping postures can be contributing factors, as we should be sleeping 6-8h a night totalling a complelling number annually.  In addittion to sleeping postures, there are also several other reasons to create such postures and muscular discomfort.

Proper fuel, hard work and recharging are in my opion the 3 primary ways to achieve health and wellness.

I'm back, and feeling about 98% since having the 4 wisdom teeth out. I woke up today feeling recharged from a great quality sleep, ready to do my favourite morning activity.....CARDIO!! With a  cup of strong coffee, L-carnitine, glutamine, BCAA's and 40m later my metabolism is up and I'm ready to take on the day. I have been really focusing on the muscle mind connection, it really helps me maximise each workout! I try to make each second count!

I'm waiting for my WBFF theme wear to be delivered via UPS today. It will be great to try it on and send my weekly weigh-in and update to my trainer. With less than 3 weeks out, my plan will be modified according to what Bre's experienced eye observes. She has a real talent to cater diet, cardio and weighted exercises to benefit each athlete individually. She really knows how I respond to modifications at this point as we have been training together now for 2 years.
It was wonderful to see my "ashkim" Aydanur last week when we went to Bre's beautiful home to strike a pose. It will be great to see some of the girls that I have trained with at the  WBFF event on June 23 (beautiful sisters Steph and Kim) and all the great supporters in the audience!! The ladies of the team "tight bodies" are SO amazing!  I am still taken back at how generous Amy, Marina and Ida have been with the borrowing of their suit, so incredibly generous!!!!!  I'm so proud of Jacqui, she will be at the B.C's at the end of the month with Aydanur and Sharon.....whom all will sparkle on stage!!!. I feel inspired  by the kind words received from Andrea, Jewls and Britt.  I'm missing Tara, as she makes me giggle so much. I'm also remembering how sweet miss Carey was with the post evening show ``cold`` water set up.  As always, I also look forward to meeting new athletes and reuniting with the ones I've met before, as this is one of my favourite parts of these events. The sportsmanship athletes demonstrate is incredible, despite what I had initially anticipated. I know of a few ladies whom will be returning to the stage and a few for the first time. They are hard working and very friendly and encouraging.  I look forward to hanging with them backstage, eating almond butter honey and rice cakes!! (oh almond butter, honey and rice cakes....this is another favourite parts of the show for me!!! )
I have booked a room at the Fairmont YVR, and have already looked at the menu. I am also looking forward to all the glamour of getting my hair and makeup done!!
The next few weeks, I plan to stay focused and always do my best. I will be in constant contact with my trainer and follow the plan. One thing that she has said that stuck was " the girls whom do well in these events, stick to the plan" simple but very true!! its just something that I find helps when I am tempted to stray from the plan.

I encourage you all to get a good night sleep and to do things that make you happy. For me its training and achieving my own personal and fitness goals that really make me happy.

Yippie, UPS just buzzed my phone!!! looks like my theme wear is here!!!!

this blog is a long time coming! with a day off from gym and work to recover from extractions of all 4 wisdom teeth, figured today was the most opportune time to start blogging.

With this blog, I intend to assist and inspire people to live and maintain active and healthy lifestyles. Consider this the primary purpose of each entry. Secondary to that, i personally find by monitoring  my own progress through reading past posts, experiences and looking at progress pics and video clips are great tools to keep me motivated and on track.

I have been in the fitness industry competing now for 2 years this month. I was once unhappy, overweight and lost when it came to concepts of  balanced diets and exercise. I met Breanne Seward (coach of tight bodies, and my superhero), she has improved my confidence, lifestyle and made me realise how beneficial consuming whole foods and natural health products can be physically and mentally. I have trained with her for 2 BCABBA events and 2 WBFF (soon to be 3) , With the BCABBA i have entered in the bikini division at SWFC in 2010. I placed 4th, just missing advancement to the provincial level by 1 spot. My most recent event, I have tried figure division (which I love and will stick with) in Kelowna, with a 5th place finish. The BCABBA is a great federation, well ran and organised. This federation attract many amazing athletes whom advance into provincial and national levels. These athletes are dedicated hard working and inspiring people. I have such respect for all athletes in each division, for the top 3 in each division Iwish you luck at B.C's held at the end of this month. With a top 5 finish in Kelowna , I am happy to maintain a record that has me placing at each event I have entered, keeping me training hard and very motivated. I believe that I have what it takes to advance, I just need some time to gain some lean muscle mass. As Bob Marley once said ``he biggest man was once yet a baby``  I LOVE  this sport and wont stop until I have reached my goal!.  At the moment, I'm 3 weeks out from my 3rd appearance on the WBFF stage. In the past I have placed 3rd at WBFF river rock (Vancouver BC) and 3rd at WBFF Edmonton, which I dedicate to my sister and best friend, (Danielle) as the event was in her town on her birthday!! The WBFF is so glamorous and quite different than BCABBA, it has theme wear and a fitness model division. Fitness model is exactly the style and division I feel I should be in. I love the athletic look, I get such satisfaction out of lifting heavy and noticing muscular development, so  I will always be either figure or fitness divisions. The WBFF attract amazing quality athletes, whom also are always very beautiful! ``The best compete with WBFF`` . This year I really hope the judges notice all my hard work I've put in  over the last year, and grant me my pro card!! However, at the end of the day, I really do love these events with or with out a pro card.  I enjoy the prep and all events leading up to the big day. I certainly also look forward to the glass of wine and well deserved sweet treat after the show.

I welcome all of you to follow me as I gear up to step back up on the stage. I anticipate to post in my own words how I have been feeling about the contest prep, progress pictures, workout and stretching video clips and inspirational quotes.

I thank you all for your support!!

your partner in health and wellness!