10 Weeks Out

June 15th, the GNC Ottawa Classic…Bikini Tall, here I come (again)!

I’m in the process of creating my 10-week fitness/nutrition plan that will take me to #1. This is a qualifier, folks, I WILL be at the championship in November.

Things I learned from the last competition:

1. Cut carbs and calories sooner (like…now)
2. Cut sodium–water retension is a killer 
3. More abs. More abs. More abs.
4. More cardio. 
5. Heavier squats. Heavier lunges.
6. Better prep for the day (see next post for the full list)
7. Tan darker and oil up, baby.
8. Don’t eat or drink. At all. Until the competition is completely over. 
9. Posing coaching is key. Make sure you make time and set aside money for it.


What Now?

I’ve decided to compete in Spring, Summer, and Fall next year: nearly a full year of being competition ready. It’s going to be a huge challenge, but I think it will ultimately be very rewarding.

For now, though, I’m going to get back into my gym routine (still going 5 – 6 days/week), 80/20 split when it comes to eating (80% clean, nutritious food; 20% wiggle room to ingest things like red wine, bread, and potatoes), and finding new ways to get out of the gym and have fun!

I am also starting to work on my own fitness and personal development company! I’m aiming for a January 2013 launch, but it depends on my ability to get my poop in a group. It will be a great opportunity to share my love of fitness with others and hopefully make a positive impact along the way.

It’s a bit weird, not having to rush around to the gym a couple times a day, not worrying about whether or not I can eat carbs, and to be able to let my skin resume being near-translucent. I feel a little bit of shell-shock from all the down-time I now have. I hope that this and my bizarre food cravings will dissipate by the end of the week.


Veni, vidi, vici…sort of…

Yesterday was the big competition; I didn’t place, but I feel I had a competitive physique. I was very nervous my first time on stage and I feel it affected my score.

For next time:
Tan darker!! I was tanned, but I needed to go a few shades more.

Oil up.

Bikini bite!

Elastic bands and weights backstage.

I think I would definitely do extensions so my hair is mid-back; also I’d spring for a professional stylist.

Practice stage presence and posing, more regularly.

Diet stricter starting at 8 weeks.

I feel my abs were a weak spot for me, so I’m really going to pound them.

My bum was great; I think I’m going to lift heavier and get even more bum going on than I have now. Make my posterior chain undeniably THE best (I felt it was my best asset).


I met a lot of great girls and guys yesterday; people were very sweet and helpful. Thanks to the gal who put my eyelashes on for me! Congratulations to everyone who placed and moves on to the provincials!

WonderWoman Lives!


I picked up my suit today…and it’s amazing! It turned out even better than I could have imagined.

I got it from Seductions in Oshawa, ON. The price was $230, which is comparable to other custom swimwear places and the service was hands-down unbeatable. The owner has made her fair share of competitive bikinis and suits, so she has a lot of great advice and has a creative flare (did not look at me cock-eyed when I said I wanted to feel like and look like WonderWoman).



Inspiration: Belinda Kim


Belinda Kim is a WBFF champ, trainer, coach, and business owner. She will likely be featured in Inside Fitness Magazine’s Hot & Fit 100 issue this year and I will be competing with her at the Winston Invitational on October 20th!

It was actually a very sheepish moment–I approached Belinda about some posing and walking coaching sessions…and she said good luck, but that she wouldn’t have time, because she is prepping for the same competition! Small world.

Inspiration: Justine Munro

Justine Munro is not only built, she’s Canadian!

 Just a few accomplishments…

  • 2012 IFBB Greater Gulf States Pro – 2nd Bikini
  • 2012 IFBB Toronto Pro Supershow – 6th Bikini
  • 2012 IFBB Musclecontest.com Pro Bikini – 2nd Bikini
  • 2011 IFBB Olympia – 10th Bikini
  • 2011 IFBB Toronto Pro Supershow – 3rd Bikini
  • 2011 IFBB Pittsburgh Pro Figure and Bikini
  • 2011 IFBB Arnold Classic – 8th Bikini
  • 2010 IFBB Fort Lauderdale Pro – 2nd Bikini
  • 2010 CBBF Canadian National Figure, Fitness & Masters Championships – 1st Bikini Tall & Overall (Pro Card)
  • 2010 OPA Ontario Provincial Championships – 1st Bikini Tall & Overall

And this weekend, Justine placed 8th in the Las Vegas Olympia.


I feel like such a monster!

I’ve been cutting my calories and carbs so I can get super lean and I’ve been making every workout my best workout. I’m tired and hungry. Tired is actually an understatement, exhausted is more apt. All I can think about is the competition–I’ve booked my hair appointment, I’ve been getting my tan on, I’ve been consistent with supplements (and workouts and diet)…but I feel frustrated, nonetheless: what if I’m just not ready by October 20?

I’m so moody and bitchy. I don’t even want to be around me, I can’t imagine how everyone else in my life must feel. Sure I am looking good, but I’m a cunt of the highest order right now.

5 weeks ago, I felt like October 20th was so far away–now it’s around the corner and I’m freaking ou

Also: Nathalia Melo is the new bikini champ, Olympia 2012, Las Vegas.

Bad Gym Days

We all have them: those days where you feel like you aren’t strong enough, fast enough, or good enough. I had one of those yesterday. I completed every set, every rep, and even did a few extras to show-off. I challenged myself and pushed hard. The wheels started spinning during my last set–I couldn’t stand being in my own skin for another minute. I started thinking about all the little cheats that I’ve been allowing myself here and there…the near 15-year love-affair with cigarettes…the booze…the wasted hang-over days…the overall pollution to which I’ve subjected myself.

Yeah, it was a real bummer.

Instead of loving myself for making positive changes and being dedicated, I was beating myself up for the things in the past that I can’t possibly change. This was totally counter-productive; I know this innately, but hearing it from my partner, during a much-needed pep-talk, helped.

I’ve decided that I need to be proactive when it comes to combatting a negative outlook during this journey to competition day, here are a few strategies I’m going to employ:

1. Yoga. I find yoga makes me feel connected in mind and body and I am able to shut out nearly every thought that doesn’t have to do with my immediate physical situation. Karma classes at Moksha are in order.

2. Organization. I’m feeling cluttered on a lot of levels right now. I’m going to pare down my worldly possessions and find a home for all of them. Keeping my stuff in order will maybe help me feel more prepared to compete.

3. Present-mindedness. A conscious effort needs to be made to stop planning for the future, quit reflecting on the past, and just stay in the moment. This applies to all areas of my life.

4. More fun. Why so serious? It’s time to do a few pelvic thrusts in life’s general direction, get the lead out,  and shake the cobwebs out from betwixt my ears. I have a trip to Montreal happening this week, I think it’s just what the doctor ordered.

Today was a better gym day; I kept picturing myself on stage and imagining the feeling of accomplishment that will wash over me when I win first-place.