Olympia countdown…39 days!

August 21st, 2012

It’s almost that time of year again.  No, not back to school…although yes, sadly that too is around the corner.  But of course, I’m referring to The OLYMPIA in Las Vegas!  This September marks my third Olympia appearance in a row, and although I’m not competing in the Flex Bikini this time I am just as excited to hit the Expo and mingle with some of my all time favorite athletes.  Just incase you haven’t heard, the Expo has opened up the other half of the convention centre and is TWICE the size of previous years.  For anyone that has ever been, you understand how exciting this is, right?!

I definitely plan on spending hours upon hours at the expo and am actually really looking forward to seeing some of the events that I missed out on in previous years because I was backstage.  They have TONS of other competitions scheduled such as  Sumo Wrestling, Grappling Championships, 212 Showdown, The Strongest man Championships, and added to the venue this year, The Ultimate Athlete Challenge which will hold competitions to challenge participants physically and mentally over the 2 day expo to determine this years Ultimate Athlete.  Last year over 30,000 fans came to check out the Olympia Expo and sample the industry’s most popular and newest supplements, and of course bring home TONS of free stuff…you’re going to want to make sure you have extra suitcase room for this weekend.

I can’t forget about the main events at The Olympia – the SHOWS!

Now, qualification for The Olympia is based on a point system.  Competitors placing 2nd – 5th at IFBB Pro shows are awarded points, while the top 5 from the previous years’ Olympia qualify for the current year, and those who place 1st in Pro shows throughout the season.

Based on standings thus far, here are your Olympia 2012 qualified athletes.  Who are your favorites to win?  I’ve been following the Men’s bodybuilding and several of these athletes for years now…a good friend of mine was a Flex Magazine hoarder at work, and it was one of the many influences that got into the sport.  It will most definitely feel like an early Christmas for me while I roam the expo and I can’t wait to mingle with everyone once again! Who knows, maybe we’ll party with Ronnie Coleman and Jay Cutler again this year…heyo!

Mens Open:

Phil Heath, USA
Jay Cutler, USA
Kai Greene, USA
Victor Martinez, USA
Dexter Jackson, USA
Ronny Rockel, Germany
Lionel Beyeke, France
Branch Warren, USA
Dennis Wolf, Germany
Evan Centopani, USA
Michael Kefalianos, Australia

Womens Bodybuilding:

Iris Kyle, USA
Yaxeni Oriquen-Garcia, Venezuela
Brigita Brezovac, Slovenia
Debi Laszewski, USA
Alina Popa, Switzerland
Lisa Giesbrecht, Canada
Anna Luise Freitas, Brazil
Monique Jones, USA
Sarah Hayes, USA

Womens Fitness:

Adela Garcia, USA
Tanji Johnson, USA
Myriam Capes, Canada
Tina Durkin, USA
Camala Rodriguez, USA
Jodi Boam, Canada
Ryall Graber-Vasani, Canada
Nicole Duncan, USA
Bethany Cisternino, USA
Regiane Da Silva, Germany
Oksana Grishina, Russia

Womens Figure:

Nicole Wilkins, USA
Erin Stern, USA
Ava Cowan, USA
Candice Keene, USA
Alicia Harris, USA
Gennifer Strobo, USA
Ann Titone, USA
Teresa Anthony, USA
Jelena Abbou, USA
Jami DeBernard, USA
Krissy Chin, USA
Chelsey Mortganstern, USA
Candice John, Trinidad
Heather Dees, USA
Monica Specking, USA
Rosalind Vanterpool, Barbados
Candice Lewis, USA
Alea Suarez, USA

Womens Bikini:

Nicole Nagrani, USA
Nathalia Melo, Brazil
Dianna Dahlgren, USA
Jaime Baird, USA
India Paulino, USA
Vanessa Campbell, USA
Diana Graham, USA
Christina Vargas, USA
Skye Taylor, USA
Nicole Coleman, USA
Amanda Latona, USA
Abigail Burrows, USA
Tiffany Marie Boydston, USA
Tawna Eubanks, USA
Natalie Pennington, USA
Candyce Graham, USA
Nicole Moneer-Guerrero, USA
Tianna Ta, USA
Juliana Daniell, USA
Stacy Alexander, USA
Sonia Gonzales, USA
Jennifer Andrews, USA
Pollianna Moss, USA
Brittany Tacy, USA
Narmin Assria, USA

…Do these pants make my butt look big?!

July 17th, 2012

It seems that every fitness magazine cover on newsstands these days is plastered with BIG and BOLD headings almost jumping off the page promising to get you your BEST GLUTES EVER! Over the past few years I’ve noticed my personal collection of Oxygen and Muscle and Fitness Hers magazines tabbed and post-it marked with the most popular glute growing, booty building exercises and workouts in the industry. It used to seem that women were always worried about their butts looking too big, and now we just can’t get enough of the shelf ass!
This used to be the toughest muscle for me to develop…oh gluteus why won’t you reach your maximus size?! It took me three years and thousands of squats, lunges, high and wide leg presses, split squats, hip thrusts, and donkey kicks (SO FUN) to even begin shaping my butt, but it’s become one of my best features.
I have been training legs twice a week for quite some time, since I was told I “needed shoulders and an ass” (a girl never forgets the most influential words in her life :P ) and don’t usually train the same way for my glutes/hamstring day twice in a row. I like to change it up and keep my favorite day fun!
A girlfriend of mine recently asked me what some of my favorite exercises were for targeting my Team MASS ass, so here goes…

- Single leg hip thrusts – foot on bosu ball (Warm up)
- Laying hamstring curls
- Squat press – high and wide
- Barbell squats or smith machine, depending on the gym.
- Weighted hip thrusts, superset with donkey kicks
- Bulgarian split squats
- Stiff legged deadlifts
- Walking lunges with kickbacks

My glutes day usually consists of at least 6 of these, and I will almost always superset body weight exercises such as walking lunges with kickbacks, and single leg hip thrusts.

I’ll leave you with today’s workout, and follow up next week with another one of my favorites – Chest and shoulders!

15 minutes warm up – elliptical

- 4 sets of 15 – 1 warm up, 3 heavy
Smith machine squats – deep!

- 4 Tri-sets of 15 each:
Single leg bosu hip thrusts
Donkey kicks

- 5 sets of Incline leg press
1 set – 2 plates per side – 18 reps
2 sets – 3 plates per side – 15 reps
2 sets – 1 plate per side, single leg – 15 reps

- 4 sets Squat press leg press machine – 20 reps

30 minutes on the bike – 12 resistance, 1 min sprints, 20 sec recover…it got pretty messy!

Mid year check in…

July 9th, 2012

We’re halfway into the year, which also makes us six months away from my next New Year, new YOU post…and six months past the most recent. So where do you sit? I’ve always made it clear, in my opinion that you don’t need to flip the calendar to start from scratch and begin your journey to better health, or any other goal for that matter. Many people still see the start of a new year as their opportunity to start over, and some follow through while others fall off the wagon. Well here it is, my challenge to you to jump right back on. You are only halfway into 2012 and have plenty of time left to reflect on your lifestyle goals and make your plan of attack. Do you want to lean out? Add some muscle? Set a new personal best or try some new fitness classes? Whatever it is that you want to accomplish, you need to accept first and foremost that it will NOT happen over night. Each and every day you tackle your challenges you are one step closer to where you want to be. You won’t get there by sitting and wishing, but by sweating, working, and quite possibly swearing.
It won’t be easy. Anything worth it in the end never is, but that feeling of accomplishment is second to none. The adrenaline you feel when you reach your goal is remarkable and will push you to keep going, always challenging yourself.
Start simple. What do you need to make your goal attainable? Do you need a trainer? (I happen to know one or two GREAT ones :P )
Maybe you need to find a workout partner to help keep you accountable, or a group to help you stay motivated. The friends and fitness family I’ve come to love, Team MASS is second to none. We’re always here for each other, day or night…whether it’s to lift or to talk.

Make small goals to achieve larger ones. If you’re looking to make some considerable gains in strength then make some small targets along the way. Start NOW, not tomorrow.
If you’re one of those that has kept true to their goals this year, what were they? Have you hit them? And what are you doing next?

I’ve always had shows and competitions lined up as goals to keep me motivated but with the time off ahead of me from competing I’m looking at other fitness opportunities. I’m still doing the Dirty Donkey Mud Run in August with a full team and have made a point to hit up Zumba classes and body flow with a girlfriend at least once a week for something new. Fitness classes were never my favorite, maybe because I look absolutely ridiculous…but it’s a way to stay in touch with some great friends and have fun while working out all at the same time, so why not?

Set your goals in motion and knock them off one by one.  There is SO much opportunity to try new things and push yourself outside of your comfort zone – get on it!

MASSMeltdown X – Factor Award

April 4th, 2012

This years’ MABBA 2012 Gorilla Jack Novice Championships was the largest Novice competition to date in Manitoba, packing the backstage area with well over 225 athletes.  As one of many sponsors at the event, MASSMeltdown wanted to make help make this day memorable for one particular athlete that demonstrated that “X-Factor” character.  This award was to go to the single athlete that stood out – phenomenal physique, positive attitude, motivation for those around, and inspiration to others.

We had a hard time narrowing down our top choices but at the end of the evening it was a competition prepping tag team that stole our attention.
Huge congratulations go out to Scott Miner and Debbie Geisel for their amazing accomplishment together.  Not only was it a first time experience for each of them, but they did it along side one another every step and lunge of the way.

To add to the excitement, Scott is also the newest member of Team MASS! Welcome to the family, Scott.  We can’t wait to see what you bring to the Provincial stage.

Getting to know our athletes: Cody Vann

February 26th, 2012

Team Mass has athletes from every corner of the competitive industry.  From bikini and figure ladies, to the bodybuilders; juniors right through to grandmasters we’re all together and part of the same Mass family.  Each and every one of us has our story on how we got started and ambitions of where we want to go.  It’s time to get to know our MASSletes one by one, and find out what Team Mass is really about.

I had the opportunity to talk with 22 year old Cody Vann about his experiences with training and contest prepping.  See what this first time bodybuilding competitor has to say about his daily routine, and what keeps him pushing through.

What have you learned about yourself while prepping for the show?I never thought I would be able to commit to the diet and actually turn away food. The closer the shows gets, the more serious I’m getting. I definitely don’t want to disappoint anyone.

What is your favorite part of training for the show? Least favorite part?My favorite part has been watching my body transform, and least favorite has been being hungry ALL THE TIME.

What inspired you to decide to compete?Curtis Trudeau, Mark Cherry, Chris Morgan, Nick Danylchuk and some other guys who are all like brothers to me have inspired me to do it. They have been super supportive the whole time and keep me motivated.

Who do you look to for motivation and inspiration?My favorite pro is Evan Centopani, so I love watching his workout videos. Other than that I look to my buddies I mentioned before (Curtis, Mark, Chris and Nick).

What is your favorite training day?
I love training chest or shoulders, they’re by far my strongest muscle groups and I love lifting heavy.

What is a typical day like for you while training? (Work, training, school, family, etc..)

5am – morning cardio
6am – shower, eat, and pack meals for the day
7am-330pm – work
4pm-6pm – weights/cardio
630pm-930pm – prepare for the next day
10pm-230am – work job #2

How long have you been training with Ryan?
I started training with Ryan in October 2011.

What do you find are the biggest challenges while preparing for this show?
Definitely morning cardio and keeping my diet clean. I LOVE to eat.

What is your favorite cheat meal? What are you looking forward to eating post show?
My favorite cheat meal is nachos (beef, taco chips, onion, tomato, green onion, green pepper, jalapeno pepper, shredded cheese, nacho cheese, sour cream and hot sauce). Post show I’m looking forward to Cafe 22 pizza or Boston Pizza pizza, and some really weird cravings like ice cream sandwiches, reese’s cups, and chips!

What is your favorite clean/dieting meal?
My favorite clean dieting meal is probably salad; it gives me the most flavor by far and you can get pretty creative with it!

What are your goals for this year?
My goals this year are to win my class and juniors, then in the off season bulk a lot and get my contest weight up closer to be at the top of the heavy weight class.

Each week will bring you the opportunity to get to know another Team MASS competitor.  Stay in touch to see what motivates each and every one of us to do what we love, LIFT!

You want me to eat WHAT?!?

February 1st, 2012

After years of not eating tilapia and refusing to eat fish – other than tuna while nearing a competition, I sucked it up and finally cooked up some of the tilapia I’ve been hoarding.  To everyone that sent me their tips and ideas for cooking fish, thank you! Without the recipes and tricks to un-fishy flavor my meals, I wouldn’t have attempted to enjoy eating half of my meals.  I was fully prepared to choke it down as quickly as possible and grit my teeth hoping it wouldn’t gross me out too much.  Tonight I cut it all up and just threw it in a pan with Mrs. Dash and some low cal BBQ sauce – not too bad!

Each time Malo gives me fish I always beg for a substitute, but clearly there’s a reason he’s feeding me something he knows I detest.  So alas, the reason for todays blog – nutritional benefits of some least favorite diet foods.  I looked to you guys for your least favorites and here are the ones that topped the list.

Tilapia: It’s been stated that tilapia is a rock star amongst proteins – and with 29.5 grams of protein per 5oz. and only 145 calories it is definitely protein packed!  It contains essential nutrients such as B12 (helps with mental alertness), Niacin (keeps body functioning at optimum levels) and Selenium (decreases cancer rates) without adding any extra carbs or sugar to you meal. Of course, you can’t forget the omega 3 fatty acids that you’re getting which help with blood pressure and reduce heart disease.

If you’re new to eating fish like I am, don’t forget your spices! There are SO many ways to cook it and almost everyone has their special method, ask around!

Spinach: I love spinach and have never objected to eating it as long as it’s been in my diet, but I have heard several people say they don’t like it.  Spinach is rich in antioxidants such as Vit C, Vit E, potassium, and beta-carotene that help combat osteoporosis and high blood pressure.  It contains more than ten times your daily recommended amount of Vitamin K, which helps with bone density, brain function and cardiovascular disease and stroke.  I can’t forget flavonoids, with anti -cancer properties  in spinach it has been shown to help slow the division of cells in the stomach and skin cancer cells.

Broccoli:  I have no complaints when I have broccoli in my diet, but I know some of my closest bikini girls push it aside and cringe.  Well ladies, you’re missing out on a great source of fibre, beta-carotene and potassium! These all benefit you by helping with digestion, immune system support and maintaining a healthy immune system.

Tuna: Because of this food, the very sight of my can opener makes me wince.  At one point I had 3 meals with tuna/white fish and since I was too stubborn to try to make tilapia edible, I subbed in drained, rinsed canned tuna! Blech.  My tip to get used to the taste and smell – mustard! And if you’re allowed, salsa with avocado. Tuna is rich in omega 3 fatty acids which boast great cardiovascular benefits while improving the ratio of HDL(good) cholesterol and LDL(bad) cholesterol.  There are great cognitive benefits that can lead to a decline in alzheimer’s, and supply healthy blood supply to the brain.  Omega 3 acid EPA also stimulates leptin, which regulates weight and metabolism.

Cottage cheese: Now, I’ve never had cottage cheese in a diet, but a good friend of mine is currently on one with a final meal that includes it.  Dieting or not, I can’t imagine having to eat this either to be honest.  I think it’s a texture thing, it actually grosses me out. I’ve heard that blending it works great though, and if you blend some with protein and a tiny bit of almond milk it’s almost like cheesecake – now that, I can handle.  However, this is a great low carb and high protein snack that help promote fat loss and muscle gain.  Another perk is that it plays a role in optimizing maximal growth hormone output.

Everyone has that one meal that they may not look forward to, but you have to remember there’s a reason it’s there.  Don’t be afraid to try new things, or find out how others prepare theirs.  You’ll be surprised – you may end up looking forward to what used to be your most unattractive meal ;)


2012…Make it yours!

January 3rd, 2012

Another year has come and gone once again, and with 2011 behind us many people are looking forward to a new start in 2012.  A fresh clean slate is what so many feel they need in order to embark on the goals that have been pushed aside and forgotten about.  What is it about a new year that motivates so many of us to wake up excited and empowered to set life changing goals? Why not just wake up tomorrow with the same motivation to start over?  I’ve never been one to wait for a certain date to confirm the official beginning of my newest challenge.  Each and every morning is your chance to start from scratch, not solely relying on the flip of a calendar.

Coincidentally, today happens to be a new day, a new week and a whole new year so break out that 2012 calendar and start writing in your goals!

The best way to achieve a goal is to give yourself a timeline – you have a greater chance of succeeding if you know you’re working towards something specific! Keep track of your progress and keep your long term goal by separating it into smaller short term goals.  When it comes to losing weight set yourself up to lose 5 or 10 lbs at a time, if you’re looking to achieve a great amount of weight loss.  Setting yourself up to lose 30 lbs seems daunting but smaller milestones are more motivating and easier to hit.  If you’re at a weight that you’re reasonably happy with and looking to start strength and weight training, DITCH THE SCALE.  I’ve made it a point to stop weighing myself when I’m not within 8 to 10 weeks of competing.  When you train to add muscle, lose a bit of body fat, or lean out you’re changing your overall composition so the numbers you should be focusing on are measurements.  The scale may go up but you will in fact be losing inches all over.

If you’re planning to expand and challenge your usual training like I am, look into marathons coming up this year, trying plyos, boot camps and other classes that you haven’t tried before.  You never know what you’re missing out on…who knows, maybe you’ll actually love that spin class you’ve always peeked into.

Get out there and try new things, take a whole new approach to your fitness this year and if you must make a resolution, make it to change your lifestyle and not just your body.  Change your mind, change your body, right?

Let me know what your goals are! Share them with others to help keep you accountable :)


What’re you waiting for?

October 27th, 2011

With halloween fast approaching, there’s no denying that the Holidays are right around the corner. It’s hard to believe that Christmas (yes, I said the C word) is a mere 58 days away…and just like my pre-contest countdowns in the past, this one can feel just as daunting.

Along with the joys of the holidays come the parties, family get togethers, and work shindigs…not to mention the dinners, desserts, and baking! (Oh my…) So how are you going to survive this years holiday season without succumbing to the temptation, only to feel the guilt and promise to banish you’re newly found bulk come the New Year?

That’s where I come in…consider this your pre- New Years’ resolution wake up call.  How many of you know friends, family members and coworkers that vow each and every year to make a change towards healthier living? Maybe you’re even the one that gets on the bandwagon kicking January in the face, only to end up dragging behind and letting go.  Too often I see highly motivated people with the right intentions attempting to jump right in with the others of the iron playground, usually unarmed with the proper knowledge, form, or etiquette that gradually comes with experience. Most of these newbies might feel the pressure from the New Years “fresh start” idea – don’t get me wrong, it’s never too late to get on the right path towards a healthier and happier life…but why wait until then?

Who said that lifestyle changes have to be saved for January, and not tomorrow? Now is just as great of an opportunity for you to get up, shake yourself and realize that your health should never take a backseat to your other priorities.  You’ll find that when you take on the responsibility of putting your body’s needs ahead, the energy to carry out everything else will follow.

There are still 2 whole months before we’re faced with the holiday bulge battles – yes, I said WE. I’m guilty of giving in a little more around Christmas just like everyone else, (those peanut butter marshmallow squares that always surface around Christmas…don’t leave them unattended) but it’s all about self control and not giving into absolutely every little indulgence that makes the difference.  These challenges can come up on a daily basis, not just around the holidays so it’s crucial that you find the best way for you to deal with the temptation and bypass the treats and unhealthy hurdles that cross your path.  One of my biggest tips for success is to surround yourself with like minded people.  Stay in close contact with friends that have similar goals and lifestyles as you – workout and train with a friend, swap recipes and treat ideas and keep each other accountable by sharing your goals while motivating one another.  I’m incredibly lucky to have several close friends, and more recently some coworkers that lead healthy and fitness focussed lives.  I am extremely thankful for the encouragement that I receive and am always more than willing to share my knowledge and experience with everyone around me…or even a butt kicking workout session when you need it the most! (Right, Andrew? haha)

Write out your personal goals and how you’re going to hit them.  If you have a long term goal, break it into smaller ones and knock them off successively until you reach that BIG one.  People don’t just wake up and run full marathons, they train and train and work their way up.  If your looking to compete, have stages you want to reach by certain dates and challenge your strength gains to keep things fun.  If you want to lead an overall healthier life, promise yourself that you’ll workout so many times per week, or challenge a new cardio routine.

If you need someone to keep you accountable and motivated, shoot me a message – I’ll make sure to check in and keep you going as so many people have done for me. :)


Vegas or bust…9 weeks out!

July 14th, 2011

This Friday marks my official 9 weeks out date! 63 days until I hit the stage with the other gorgeous women of Winnipeg and North America.  Last year 3 of us from Winnipeg did the show and this time around the number of  fine fitness ladies representing Canada have more than tripled! I absolutely CANNOT wait to hit the stage with the bikini babes I have come to admire, respect and love so much! It really makes all the difference to be up there with truly supportive competitors and friends that push, motivate, and congratulate you on your months of hard work…not to mention celebrate with you – in VEGAS!

When I started training to compete I’ll admit I was rather intimidated by the ladies that had already made their debuts, travelled across Canada and set their eyes on their dreams and pro cards.  They had all the attributes (and ASSets, none the less) that I admired and wanted for myself.  I’m usually not the type to hold back but I was scared of being judged.  It wasn’t long before I came to see that this was actually quite the opposite of what my road into the fitness industry would be like.

With every competitive sport I played growing up, came the competitive attitude and natural dislike of your competing team.  The other team was always seen as the “enemy” or one to be defeated.  Each game, tournament and championship was either win or lose and there were always bragging rights as an unofficial reward.

Training to compete is a 24 hour a day commitment between meals, training, getting enough rest, and timing. I quickly saw that the support I received the most was from those I was to “compete against”.  The ladies in the gym were each others biggest fans, pushing one another and helping each other with tips, tricks, dieting ideas and so much more.

I am incredibly grateful for the support and proverbial kicks to the head that these amazing women have given me, and of course in return I am always there for my girls when they need to vent.  The sportsmanship that comes with this industry is second to none and I couldn’t be happier with my decision to continue competing and training amongst the best!  Always remember that you’re not alone in your journey – use your resources and take time to build relationships with your fellow bodybuilders, bikini gals and gym goers. I guarantee you’ll find yourself even more motivated and pumped up to train!


Hold the cankles…

July 6th, 2011

So you train and diet and train some more for one day of glory – one day to showcase everything you’ve pushed for and built through dedication and sacrifice.  We take months to prepare, dial in and hit the stage looking lean, defined, and who am I kidding…DAMN good!

But now what? The show is over.  The cravings are in full force and you want a bite and piece of everything you see that you haven’t been able to enjoy for weeks now.

Now this is the part that some competitors struggle with.  You can either dive in mouth first and go back to eating whatever, whenever…or you can take the strong willed approach and enjoy a few days with a couple of cheat meals and get back on track.  Perhaps you’ll start adding in some more carbs slowly – carbs will hold more water per gram that you ingest so naturally you will notice some bloat, especially since you’ve been so strict the last while.  There is absolutely nothing wrong with this bit of extra weight!  As long as you eat clean and keep active you will not blow up like some may fear.  It’s about self control, being smart, and doing what your trainer tells you.

I’ll admit that I’m definitely guilty of over obsessing post show about “blowing up”, and yes I’ve over indulged a tad during the days following a competition.  After provincials I went through a “peanut butter goes with everything phase”. It’s my biggest fear, and I’m sure Ryan will tell you that his phone blows up with texts and emails from me for the 2 weeks after I compete because I feel so lost at points.  After doing this 4 times I know how my body reacts.  I know what it craves and how I physically react post-show, but although I know better, too often I fall victim to thinking and hoping that “this time” I could maintain exactly what I had for that one day for so much longer – all year round.

Even if this was possible for us women, it’s definitely not the healthiest quest.  If you’ve ever leaned out or cut fat to the degree we do for a competition you will have noticed you don’t exactly…function if you will, the way other women do.  Not to get into specifics or anything, but your body shuts down reproductively.  NOT healthy long term at all.

Aside from your body telling you HEY WE CAN’T HAVE BABIES, you’re moody as hell – at least I am.  Every time I diet down I go through a different experience.  For some shows I’ve managed to keep the attitude and defensiveness to a minimum, while everything and everyone manages to make me cry.  Seriously. For no reason. While prepping for other shows, I’m better off just keeping to myself in hopes to not snap or become over sensitive and defensive to no end.  Everyone experiences this differently but in the long run it’s not an ideal state for anyone to be in.  Your body needs a certain amount of body fat to stay energized, maintain proper function and allow you to keep pushing hard to make as many gains as you can for your next big show.  It’s taken me four shows and a lot of proverbial kicks to the head to shake myself straight and enjoy the post show experience just as much as the months and days leading up to the moment I hit that strut.

My advice to those of you that feel a bit of the post-show blahs – whether it’s from a couple of extra pounds or feeling lost from not knowing what’s next, is to take each day as it comes.  Take this opportunity to try something new and branch out with your fitness.  Try plyos, hot yoga, or get outside and enjoy the summer by taking your cardio to the park. I may be training for another show right after having finished Provincials, but I’m still setting new fitness goals outside of my gym workouts.  I plan to run a 10K marathon the weekend after my show in Vegas to keep things exciting.

Keep pushing through your challenges, you’ll only overcome them if you have patience, persistence and the dedication to come out on top!