As the final countdown has begun I have tightened up my nutrition and kicked up my cardio so I can hit the beach with confidence.
My Diet right now is:

#1
1/3 Cup Oatmeal
!/3 Cup Raspberries

Cardio – 30min -1hour (run) (3x per week)

#2
1 Egg
3 Egg whites
1 garden salad
1 tbsp my choice of dressing
1 Apple
1 cup cottage cheese

#3
Chicken Breast 3-4oz
Green Beans
Almonds

#4
Chicken Breast
Potato 4 oz

Circuit Training – 1 hour (6x per week)

#5
1 Egg
6 Egg whites

#6
(sometimes if i am really hungry before bed i will have cottage cheese)

Queenbee
NK

Surviving the holidays….
This is the time of year I tend to dread the most. Don’t get me wrong I love spending time with my family and friends, however I dread that the christmas season has to be based around food, chocolate, treats, carbs, starches, drinks and more! Its hard because it seems like everyones mentality is “Its ok its christmas – lets eat!” I ask why? Throw a sweater on and know one will notice your seasonal weight gain. I don’t understand why our friends and family are all okay with self sabotaging each other. It takes approximately 7 days to loose 1 pound and 1 day to put 1 pound on…. think about that for a second.

This year I am fighting this trend –

Ice Skating?
Building a snowman?
Don’t let dessert be apart of your christmas dinner…
Ask friends and family to bring games over to play instead of a table of goodies?
Its not hard to do. Be creative.

QueenBee

Photo Shoot!
Today I was delighted to shoot with Marlene at Painted Light Photography out in Lacombe. I cant wait to show off my photos! My hair and makeup looked incredible. I brought a couple different outfits to choose from so I cant wait to see the variety. Stay posted

Queenbee

Bikini girls back stage!

Hey!
My bikini show has come and gone! And what a journey it has been. Muscle Beach this year was packed with close to 150 competitors – thats huge! In the bikini short division alone there was 30 girls who all looked amazing. Results are still not up online yet but i am positive i placed somewhere around 15th It was a total blast. There is something about fitness shows that is like no other… we all become instant friends back stage all sharing the same passion for lifting weights and eating chicken! As a competitor i have to thank so many people for helping me get up on stage it is alot of hard work and dedication. Unless you have competed or very seriously dieted you dont know just how dedicated fitness competitors are.
The journey always starts with finding a trainer. My trainer is Josh Neufeld. Josh i have to give you all the props, you helped me loose over 15 pounds and put on some hard earned muscle. You believed in me from the beginning, when i needed a pick me up you were always right there to help me. We have become such great friends from working with each other and i value that so much. Your constant attention to detail and perfection is what makes you an incredible trainer.

Please check out Josh Neufelds website:

www.neufitness.ca

Queenbee

Hey everyone,
I was on the treadmil today getting in some early morning cardio and around the 45 minute point i started to let negative thoughts creep into my head…
“This is hard”
“Ugh 15 minutes to go??!!”
“I have been on here forever it seems like..”
As i kept repeating these thoughts in my head the work got harder… the treadmil was kicking my ass!
I knew i wasnt getting off early so i changed those negative thought processes to…
“Im so lucky i get to work out”
“It feels awesome to sweat”
“Im killing it this morning!”
It may sound korny but it works!
I finished my cardio plus an extra 15 minutes just because i thought i was the bomb! haha
So the next time you are having trouble getting through a workout ask yourself why? and what your thinking about? If it is negative… think positive!

Queenbee

Thanks for checking out my site! Its going to be loaded with lots of tips, articles, workouts, and information on fitness and health.

NK