Making Your Resolutions Come True- Part 1

December is the one month a year that doesn’t slow down. Family gatherings, friends parties, hours spent baking, shopping, wrapping, writing cards, and all the other activities that seem to fill all the boxes on our December calendars. It’s no wonder that when the next month rolls around we are ready to make big resolution statements in hopes of a happier New Year.

Cortisol is known as the stress hormone and is helping those cookies onto your waistline. Our ancestors faced life threatening situations and these were the only times the body was to be under stress and to release cortisol. Our body had two responses to these situations- fight or flight. This works great when you have a large animal running in your directions but not in 2011 when every situation seems to carry some level of stress. It is important to let cortisol levels live short lives as they can: suppress thyroid function, causes blood sugar imbalances, raise blood pressure, impair memory, lower our bodies immunity, and increase abdominal fat! Some estimates say that stress is related to 40-80% of all doctor visits! It causes things like depression, peptic ulcers, and headaches. It is thought by medical professionals that stress may be a factor in the formation of bigger diseases like cancer.

Here are some tips to lower your cortisol levels and lower the amount of stressful situations in your life:

1. Ask yourself- Will this matter in 1 month, in 1 year, in 2 years time?

2. Don’t resort to the chocolate- this is going to spike your blood sugar and you’re your body under, Guess what? MORE STRESS!!

3. Take a walk or do a workout! This is going to help lower stress and you will feel great after a good sweat.

4. Eat healthy! If you are a person that is getting stressed out often this is huge for you. Clean eating can make a difference in how you react to situations by keeping your mind sharp.

5. Regulate your metabolism. Don’t let hunger be a reason that you react poorly to a situation. Drink 2L+ per day and fuel your metabolism every 2-3 hours with complete meals (carbohydrates, proteins and fats)

6. Journal. Before bed write down things that you can’t get off your mind. This will give you time to think about them later and allow for a thought out solution.

7. Before you go to sleep make a list of everything you are thankful for. When I do this I include small gestures, people that are important and any other things that stood out that day. In the morning read these things and see how positive your day is.

8. Go to bed by 10:30 every night. Sleep deprivation can cause an increase in stress to your mind and body.

9. Make to do lists! Don’t expect yourself to do all your Christmas chores in one day. Split them up evenly amongst the remaining days. You will feel a sense of accomplishment when you check each item off and less stressed about getting everything done on time.

10. Meditate. You can do this one in the car going to work, before bed or when you have a break during the day. Put a song like this song on your ipod:
http://www.youtube.com/watch?v=sSgPDKG6bB0&feature=relmfu
It is 10 minutes long which is just enough time to get relaxed but not to long to take away from things you need to accomplish that day. Practice deep breathing. Breathe in the positive and out the negative. Try to focus on only the breath allowing your mind to completely relax.

Make lower cortisol levels one of your New Years Resolutions!

Stay tuned for my next article on achieving your 2012 New Years Resolutions

You’re Friend in Food and Fitness,
Sarah Rennick

Your Checklist For a Healthy Holiday

YOUR CHECKLIST FOR A HEALTHY HOLIDAY

1. ENSURE YOU ARE DRINKING AT LEAST 2L OF WATER EVERYDAY. WHEN YOU ARE DEHYDRATED YOUR BODY OFTEN MISTAKES THIRST FOR HUNGER.

2. TRY TO PICK 2 DAYS OUT OF THE HOLIDAY SEASON TO INDULGE WITH FAMILY. DON'T GO OVERBOARD AT EVERY CHRISTMAS PARTY!! IF YOU HAVE 2 DAYS TO LOOK FORWARD TO YOU WILL NOT FEEL SO TEMPTED IN EVERY SITUATION.

3. TRY A 15 MINUTE LIGHT WALK AFTER YOUR TURKEY DINNER. THIS WILL AID IN DIGESTION AND MAKE YOU FEEL LESS GUILTY FOR A SPLURGE.

4. SAVE YOUR TURKEY!! THIS IS AN AMAZING SOURCE OF PROTEIN AND MAKES GREAT LEFTOVERS TO A HEALTHY START AFTER THE BIG DAY.

5. EAT 30 MINUTES BEFORE GOING TO A HOLIDAY PARTY. THIS WILL SAVE YOU FROM MINDLESS SNACKING ON THE APPETIZERS!

6. MONITOR YOUR ALCOHOL CONSUMPTION! ALCOHOL IS POISON TO YOUR BODY AND WILL HAVE AN EFFECT ON YOUR WORKOUT FOR THE WEEK FOLLOWING CONSUMPTION. SAVE THE DRINKS FOR SELECT SPECIAL OCCASIONS AND TRY TO KEEP IT AT 1-2 DRINKS!

7. GET MOVING! JUST BECAUSE IT IS THE HOLIDAY'S DOES NOT MEAN YOUR WORKOUTS SHOULD STOP.

8. EVERY BITE COUNTS! DON`T ASSUME YOU ARE BEING ``GOOD`` BY JUST HAVING ONE BITE. THOSE CALORIES ADD UP QUICKLY! SAVE THE TREATS FOR THOSE SPECIAL 2 DAYS WHERE YOU ARE GOING TO INDULGE.

9. SKATE! WHAT A GREAT CARDIO WORKOUT THAT YOU CAN DO WITH YOUR LOVED ONES OVER THE HOLIDAYS.

10. SWITCH ONE OF YOUR TRADITIONAL HOLIDAY DISHES TO A CLEAN HEALTHY ALTERNATIVE! YOUR FAMILY MAY NOT EVEN KNOW THE DIFFERENCE ;)

MENTAL TOUGHNESS

"Mental toughness will take you straight to the top, mental weakness straight to the bottom”

The most important thing competing has taught me is mental toughness. In order to succeed physically this is something that needs to be present in your every day life. The two major obstacles in the way of gaining mental toughness are self doubt and your emotions. I call this the wall. This is something I have been experiencing since my last show in June. I didn’t place as high as I had expected and this made me doubt myself and what I could do. My emotions often times got the best of me and I lost my ability to be mentally tough.

If a craving arose I was not able to fight it, if I were too tired I wasn’t able to push myself to get to the gym my mind wasn’t in the game. I find it takes 3 full weeks of fighting those cravings, those doubts, those moments of giving up, 3 weeks of I can’s before you have broken the wall.
For me a big obstacle is peanut butter, yes I know it doesn’t sound that bad but it is! I have learned that this is a food I easily become addicted to, I don’t eat one tablespoon I eat five tablespoons. I tried to fight it but when that craving arose I found myself back into the jar. It was like an instinct if I wanted it I had it no ifs ands or buts!

When you are mentally tough you get this feeling of guilt, a choice and every time you fight it you become stronger than you were before. It’s having everything in your day done perfectly just as you had planned. You are disciplined and run like you are programmed to follow everything you have set out for yourself.

It has taken me 6 months to have these five perfect days. Those five days are the longest I have been mentally tough since my last show preparation.

Those days reminded me of how mentally tough I am and they didn’t happen until I was able to believe in myself. When you have self doubt you will never reach your full potential. Whatever goal you have don’t be scared to say it out loud. Say it every day, say it every time you fight a craving, or conquer a workout. You are as powerful as you allow yourself to be. Don’t let the challenges of life beat you down or stand in front of the road to your goal.

I have conquered the work week now I have to learn to do the same with the weekend. I’m not saying my diet has fallen off on those days I don’t call “perfect” They are simply days that my diet isn’t 100% the same as my meal plan on paper. I am mentally tough and will get those 7 perfect days this week.

I never said this was going to be easy, if it was I would have never lost my mental toughness. You might not be mentally tough every second of everyday but the more your resist the stronger you become. I have a quote on my mirror that says “Life’s challenges are not supposed to paralyze you they are supposed to help you realize how strong you are”

YOUR FRIEND IN FOOD AND FITNESS,

SARAH RENNICK

SLEEP

Everyone knows the importance of it but how many of us get it in every night. Does the deadline at work, the late night dinner or the busy day get in the way of your beauty sleep?

I’ll be the first to admit that this is one area I still struggle with. For months I had saved my workout for 9pm, ate, cooked and then watched a movieto fall asleep. Little did I know all of these things I thought were healthy behaviours were disrupting my natural circadian rhythm. This is your internal “body clock” our bodies are hardwired to begin a cycle of repair at 10:30pm. This is based on sundown and sunset. Our ancestors did not have lights, computers, or televisions. This means that when it became dusk they began to wind down and get ready to sleep, when it was dawn they arose ready to start the day. By using lights we are tricking out bodies into thinking that it is still daytime and that we need to be awake.

“Repair cycles” start at 10:30 and end at 6am. Your body first begins its physical repair, and then moves along to psychological repair. It has been proven that sleeping during these times helps workout recovery time and improves memory.

I had previously been going to bed at 12:00am every night without knowing I was missing out on an hour and a half of physical repair that my body so desperately needs!

How to help your body adjust:

Lighting
In the hour before you go to sleep you should use dim lights and do something that relaxes you. Read a book, have a bath, or practice meditation. Do not go turn on the television or surf the web. These bright lights will have your body assuming it is still day time and that your body and mind should be fully awake.

Changing habits
If you currently go to bed at 12 (like I had) slowly begin to make the time you get to sleep earlier. Start the first week at 11:45 etc. move in 15 minute increments until you are asleep at 10:30.

Power nap
If you are enjoying lengthy naps throughout the day you are going to disrupt your sleep cycle. Enjoy 10-20 minute “power naps” These will allow you to energize your body without entering a deep REM cycle.

Relive stress
Practice deep breathing, meditation, yoga, journaling thoughts or any other activity that will allow you to let go of the heavy stress that weighs you down. This will help your mind relax and allow you to fall asleep easier.


Workouts
Workouts are stimulating and may cause surges in hormones that cause us to be more alert. Have you ever heard the saying “You will have more energy after you exercise?”


This is still an area I am at work on. On busy days I might not have a choice but to workout at 9pm. Stress may get the best of me and keep my mind racing. I may have meal plans or workouts to write that I didn’t have time to do during a hectic day. Yes, all of these things still get in my way as life continues to be busy but by using these tips I have been able to greatly improve my length of sleep, I feel more rested in the morning and find that my memory has improved.

Wild Rice and Bean Salad

Wild Rice and Bean Salad

Beans are a great source of protein when you are on a budget! This dish makes 8-10 servings and is a great lunch or dinner alternative when you are pressed for time. I was inspired for this dish by burritos! This is a healthier way to have a mexican fiesta!

INGREDIENTS:
- 1 can black beans
- 1 can chickpeas
- 1 can stewing tomatos (low sodium)
- 1 1/2 cups wild rice
- 1 tsp paprika
- 1 tbsp chilli powder
- 1 tsp black pepper
- 1/2 red onion
- 2 red peppers

Heat a medium sized sauce pan with olive oil. Add chopped onions and let simmer for 5 minutes. Add chopped red peppers and let simmer for 3 minutes stirring frequently. Pour in black peans, chickpeas and stewing tomatos along with all spices listed. Let sit for 10 minutes on medium heat. Remove from stovetop and strain excess juices. Place the mixture in a large serving bowl. Set aside.

Place 1 1/4 cups wild rice and 2 tblsp coconut oil in a saucepan. Add 3 cups of water and bring to a boil. Let simmer for 45-60 minutes (until all water has evaporated and rice is soft) Strain rice and mix it into the bean salad.

Serve hot or cold!

No weights? No gym? No problem!

Try this 15 minute chair workout to tone up your Tuesday.

Grab a normal sized chair or stool and place it against a wall- this will be your workout station. You will perform all of the moves listed until you reach the end of the circuit. At the end you will break for 1 minute. Repeat this circuit for a total of 3 times

Warm Up

• 1 minute running in place

• 1 minute jumping jacks

• 1 minute lateral hops (feet together- jump side to side)

• 1 minute scissor jumps (bring left foot in front of right. Jump switching legs in the air)

Repeat x 3 with no rest

Move 1

Step Ups- Place your right foot on the chair. Placing all your weight into your heel bring your left foot onto the bench so that it is lined up with the right foot. Bring left foot back down to the floor.

Perform 15 repetitions and then switch feet!

Move 2

Back lunge- Stand facing away from the chair. Bring your right foot up onto the edge of the chair with your left foot in front of you. Make sure that your left knee is not over your toe- you should be in a lunge position. Slowly lower yourself down so that your upper and lower left leg are at 90 degrees.

Perform 15 repetitions and then switch feet!

Move 3

Push up- Place both hand on either side of the edge of the chair seat with fingers facing the back of the chair. Bring your feet out straight behind you. Slowly lower yourself into a push up until your chest is an inch from the chair seat. Push yourself up.

Perform 12 repetitions

Move 4

Dips- Sit on your chair with your hand at either side of you fingers facing away from the chair. Bend your legs out in front of you with your elbows in tight to your body. Lift your body up so that only your back is touching the edge of the chair. Slowly lower your body down towards the floor by bending your elbows. Push back up so that arms are straight (make sure not to lock your elbows!)

Perform 12 repetitions

Move 5

Chair Leg Raises- Sit on the very edge of the chair with your hands placed behind your back resting on the edges of the seat. Slowly raise your legs up bending your knees. Now that knees are bent and elevated from the floor kick your legs out until they are straight. Bend knees bringing them back towards you.

Perform 15 repetitions

Our greatest glory is not in never falling, but in rising everytime we fall

A few days ago a client asked me if I have ever had trouble staying fit, if I have ever fallen off.

Here is my story:

I competed for the first time last November almost a year to date. Going into that competition I had no expectations I wanted to compete for myself not to win but to prove that I could. It wasn't until I got a top five call out that I realized I might be a true contender in this sport. I ended up winning my class and the overall! It was overwhelming, incredible and the only thing that made me happier then winning was knowing I had qualified for the Ontario Championships.

I enjoyed some cheat food and continued to workout with the luxury of missing early morning cardio sessions. I gained 15 pounds from my contest weight and was right around where I started when I began to prepare for the show in November.

20 weeks away from the Ontario Championships and it was GO time. I began prepping my food, waking up for those early morning cardio sessions and following a strict diet. My body began to change and 2 weeks away from the show I felt ready. I remember telling Tyler that I was scared of losing not because I wanted so badly to win but because I couldn't imagine not having a show to get ready for. I wanted to go to Nationals I was not ready to stop reaching higher.

Showtime came and went with a seventh place finish. I was devastated there were no hopes of going on this year I would have to wait until I could re-qualify at another regional show in the fall or winter. July was a tough month for me getting over the loss trying to overcome and get back into a routine. For the first time in my life it truly did not come easy. I had to drag myself into the gym and my workouts felt lifeless.

August continued to be the same with my diet still derailed and my workouts becoming few and far between. I had the privilege of speaking to an OPA judge who gave me some feedback on why I placed the way I did. I felt relieved when his critique made sense and his suggestions were things I could work on to become a better competitor. I felt ready to push hard in the gym again. I prepped all my meals for that week and was ready to go hard but when I tried I couldn't.

It was no longer the 7^th place finish that was keeping me from being motivated anymore. I had come to terms with my placing and my mind was ready to go but my body couldn't deliver. It was in this instant I realized something was wrong.

My energy levels had been at an all time low but I assumed it was the stress the show preparation had put on my body. I was wrong. I took the rest of August and September off from the gym. Nothing had changed. It was at that point that I knew this was something else.

I went to my doctor she believed I had developed a thyroid problem. Blood tests were taken and this was not the case. I went back weeks later and was given the suggestion to stop taking my birth control pills.

Two weeks later I felt great my energy levels were up, I was happy and I began revisiting my old friend the gym again. Turns out I had a hormone imbalance which can effect mood, energy levels and weight gain.

Where do I stand today?

Today I am happy, energetic and completely in love with fitness. My next fitness endeavor is getting off the 25lbs I have gained since June. I will be documenting my new journey in this blog along with workouts, progress, videos and nutrition tips. Feel free to follow along and do this with me.

“Failure isn't falling down, It's not getting back up” :)

Your Friend In Food and Fitness,

Sarah Rennick

A+ EATING- HOW TO AVOID THE FRESHMAN 15

Leaving home to be independent can be overwhelming! The last thing you need to worry about is gaining the dreaded freshmen fifteen! Let's assume that you are given a room that does not have a kitchen. This does not mean you cannot prepare any of your own meals but instead that you may have to use the residence kitchen when you need to cook. The following tools can be used to prepare meals right in your room:

• mini fridge

• kettle

• magic bullet (single serve smoothies)

• brown rice maker

Before you say goodbye to family ensure you stock your room with food essentials. I chose foods that will not spoil since you will most likely be busy most of the week with frosh activities.

• assorted tea's

• low sugar cereals (Kashi go lean)

• plain unsalted rice cakes

• plain unsalted popcorn

• peanut butter

• unsalted almonds

• frozen berries

• low sugar protein bars

• protein powder

• canned tuna

• brown rice

• unsweetened almond milk (can be stored without being refrigerated)

Frosh Week

In most cases the cafeteria will not be available for use and food will be provided throughout the week. Some of the options may be healthy but most of them will not be. Here are some tips to stay on track :

1. Always eat your own breakfast! I suggest oatmeal with a scoop of protein powder. This meal will kick start your metabolism and give you energy for the busy days ahead. In most cases you will be provided a simple breakfast: muffins, juice and fruit. Make sure you wake up a little early in order to fit your breakfast in. Have a bowl of fruit at the breakfast to avoid feeling left out.

2. Healthy snacks- Pack a bag to bring with you with a low sugar protein bar and some almonds. If unhealthy granola bars are provided you will be armed with back up snacks!

3. Lunch/ Dinner- Make smart choices. The meals may not always be clean eating approved but make the most out of them. If you can substitute or change anything about the meal to make it healthier do so.

Eating Clean in a Cafeteria

You arrive in the school cafeteria and it appears that every venue serves: pizza, wraps, pasta, subs or hamburgers. Here are some ways to keep it clean in the cafeteria:

1. SALAD BAR- In most school's salad bars will be equip with hard boiled eggs, beans or lentils. These are great protein options for any meal. Make your own egg salad using 3 egg whites, and one whole hard boiled egg. Add a packet of mustard, vinegar and some pepper- voila! Pack your own plain rice cakes and enjoy an egg salad like sandwich with a fraction of the calories. You will also find lettuce and other vegetables which are great for building your own salad. Use the oil and vinegar provided to dress your salad. Sometime you may even find hummus and raw vegetables which serves as a great snack.

2. CHICKEN- Sometimes a chicken breasts can be hard to come by. In most pasta venues chicken is served on top of the dish. This is a great place to ask for just the chicken breast. It may take a little longer for your meal but most times the chef will be able to accommodate you with this.

3. STIR FRY- When faced with options most times there will be an option for Chinese food which in most cases includes a stir fry. Ask for no soy sauce to avoid the sodium spike and avoid the white rice.

4. OMELET'S- Most school's will have a breakfast bar open for most of the day. A great lunch option is an omelet with lots of veggie. Ask for your omelet to be cooked in olive oil just in case the chef is using butter to serve up eggs.

5. YOGURT /FRUIT/COTTAGE CHEESE- Yogurt is a great snack to grab on the go! If a label is not provided don't be afraid to ask. Ensure you are eating a low sugar variety. Add berries if available. Apples are another great snack! Enjoy with a packet of peanut butter. Cottage cheese will most likely be available to you as well- reap the benefits of the high protein snack

FOOD PREP DIY

Some of you meals you will be able to prepare on your own saving your waistline and your wallet!

MEAL 1- TUNA AND BROWN RICE- Brown rice is inexpensive and easy to cook. Add in ½ can of tuna and lunch or dinner is served! Serve with mustard or Mrs. Dash seasoning's for extra flavor.

MEAL 2- SMOOTHIE- Great when you are on the go! Add 1 banana (can be purchased from cafeteria) frozen berries, protein powder and ½ cup of almond milk.

MEAL 3- OATMEAL- Make using your kettle. Stir in 1 school protein powder.

MEAL 4- RICE CAKES AND PEANUT BUTTER- Quick and easy snack.

Steam vegetables to accompany a meal using your brown rice cooker as a steamer!

RELIEVE STRESS WITH SALTY OR SWEET

When you are feeling stressed instead of indulging in the candy/chocolate available to you enjoy some unsalted popcorn. Add 1 tbsp of olive oil in place of butter. Another option could be purchasing sugar free jam and enjoying it on plain rice cakes. Cocoa w/ Stevia has a chocolate taste add to plain yogurt or cottage cheese when cravings arise.

EATING CLEAN ON A BUDGET

If you have your own kitchen facility and do not have a meal plan here are some options:

1. EGGS

2. CANNED TUNA

3. BROWN RICE

4. FROZEN VEGETABLES (fresh is best but you will still reap the benefits)

5. CHICKEN- Buy large quantities when on sale.

6. OATMEAL

7. LENTILS/BEANS (canned)

8. PEANUT BUTTER

9. PLAIN UNSALTED RICE CAKES

10. COOK A TURKEY- Turkey's are cheap and the meat will last a very long time. Freeze into baggies.

11. MAKE YOUR OWN PROTEIN BARS- This will be cheaper buying protein bars and better for you!

12. PROTEIN POWDER- You can now purchase protein powder for low prices! Catch a sale at your closest supplement shop or purchase a low sugar/low carb isolate from department stores such a Walmart!

<--My roommate during my freshman experience. We helped each other with new clean eating ideas in the cafeteria and shared groceries.



Sweet potatoes have always been a staple in my diet. A quick recipe:

- skin sweet potato
- slice into thin pieces and place in microwave for 4-6 minutes (until soft)
- place olive oil in a preheated pan on stove
- add sweet potato into pan
- season with Mrs. Dash Cajun flavor
- cover pan with tin foil
- flip continuously until crispy.

YOURS IN FOOD AND FITNESS,
SARAH RENNICK

BECOMING EXCUSE PROOF

Common Excuses:

I can't eat healthy today I'm too busy

I don't have time to workout

I can't workout today I'm too tired

I forgot my lunch so I have to grab something quick (fast food)

I don't have time to cook

I had no choice I didn't want to be rude

There was nothing healthy at the restaurant

I can't afford a gym membership

The dictionary definition of an excuse is: To explain a fault or an offense in the hope of being forgiven or understood. Let's take a step back- Who needs the explanation of your fault? Why make the excuse in the first place if you already understand and forgive yourself for making that excuse. The truth is typically the excuse didn't ever need to occur and subconsciously you know this! That is why you feel the need to explain or justify your choice with an excuse in the first place.

BE EXCUSE PROOF

I guarantee you have fallen victim to at least ONE of these excuses at some point in your life. I would be lying to say I haven't struggled with a few of them in the past. Truth is being honest with yourself and your goals is the only way you will overcome excuses.

There are 10 080 minutes in one week- It takes 60 of those minutes to cook food so that it is readily available to you for the week. I suggest spending those 60 minutes on Sunday preparing all the food you will need- portion and freeze it.

There are 24 hours in a day- Exercise only takes up 1 of those 24 hours! Is time still your excuse?

Use your resources- No one ever said a gym was necessary to get fit! Walk or run outside. Buy a pair of dumbbells and research exercises you can do at home check out bodybuilding.com for an exercise database.

Restaurants cater to allergies why can't they cater to clean eating. It is not often that there isn't something on the menu that can be modified to become healthy. Ask for food cooked in olive oil, salad dressing on the side, and vegetables steamed.

Family and friends should understand your choice to become a healthier happier you! If necessary bring a dish that you can eat and everyone can enjoy!

I'm too tired- This is the worst of all excuses. After your workout you will have more energy then you did before- Get moving!!

Make this your week to be true to your goals and yourself. An excuse will not get you fit, motivate you or help your progress. Make this your week to be EXCUSE PROOF replacing I can't with I will- Attitude is the key to success let yours be positive and optimistic.

WHAT'S YOUR EXCUSE?

YOUR FRIEND IN FOOD AND FITNESS
SARAH RENNICK

Speed Bumps and Road Maps

“The course of a fitness journey never did run smooth”

When you are planning to loose those last 10lbs at 2 lbs a week you assume this will take you 5 weeks and you will be done. But- did you factor in the girls weekend in New York? Or your birthday dinner? Did you plan in emotional eating or forgetting to pack a lunch when you are working an eight hour shift? Life happens!

No matter how great your diet and exercise plan look on paper- it is putting in the work that is going to get you the results. Life is full of setbacks big and small and those setbacks can add up making your time to achieve your goal longer than you expected.

When these unplanned events happen there is one way you can move forward- being prepared for them when they do. When the plan is made and the goal is set before you begin write down obstacles that could happen and your plan to overcome them. This will be your cheat sheet! Carry this with you in your food journal or day planner this way you will not think quick in the moment and sabotage your plan. Another good idea would be to give yourself an extra two weeks in your plan in case a setback does occur- this way you will not be frustrated and give up when you don't meet the time requirement set out.

YOUR FITNESS JOURNEY IS FULL OF SPEED BUMPS WRITE YOUR OWN ROAD MAP:

I FORGOT MY LUNCH:

Keep a few snacks at work or in your purse for emergencies! Some options: almonds, protein powder, low sugar protein bars- this way if you do forget a lunch you will be able to fuel your body.

EMOTIONAL EATING

When something occurs that is out of our control we often reach for food to make us feel better. The real question is- How long will that food satisfy the void? The truth is food cannot fulfill you emotionally it is made to fuel your body for daily functions and if you treat it in this way you will be less likely to use it for therapy. You may not have control over the ups and down's of your life but you do have control over your diet! Instead of feeling guilty after eating something you shouldn't have you will feel accomplished for overcoming your craving and this will make you feel more positive :)

*Make yourself a note in your planner or food diary about what food does for your body. Make a list of things you can do instead of eating to relax your emotions or write the number of a friend or loved one you can talk to when your feeling down.

WEEKEND AWAY

Just because your friends are eating whatever they please does not mean you should indulge too! You are given the upper hand on this situation since it is a planned event. Find out what restaurants you plan to eat at and call or check out their website to decide on your meal options before you go. This will take the stress of trying to find a healthy option away because you will already be prepared! Pack some healthy snacks in case your friend's decide to grab something quick and you are without an option at the pit stop they choose.

Be prepared for obstacles and setback because life is full of them! It will make you stronger mentally when you are able to move through the barriers. You will appreciate and recognize the achievement of your goal to a higher extent when you have done the best you possibly can to achieve it!

Your Friend In Food and Fitness,

Sarah Rennick

Goals and Obstacles

After winning my first show I felt invincible as though nothing could stand in the way of me and my goals. I was driven- more motivated than I had ever been. I worked hard in the gym and scheduled my life around my diet. When I didn't place I was devastated. Not only because I worked so hard, but I had put my whole heart into achieving a spot at Nationals.

This past month it has been hard to let go of the empty feeling I was left with. My motivation has not been at it's peak and I still think of that day. But some days when I am running, when I wake up, when I am lifting weights I feel it again- that spark of motivation- that drive.

The truth is you can sit around and wonder why your goals didn't happen the first time you attempted them. Or you can realize how much more you will appreciate them when you truly have to work to make them come true. “Nothing worth having in life is given to you”. “Fall down 7 times get up 8” Obstacles are part of life and every time you overcome one you get stronger mentally and are able to push harder.

I have a list of goals I hope to achieve in the next 2 years. Near the top my goal of becoming an IFBB pro still remains un-touched. Failing is part of life but being strong enough to keep going makes the difference between achieving a goal and letting it go. The course of a goal never runs as you expect it to- life often has a different path but normally that path is better than the one you hoped to take. I have decided to prepare for my next round of shows this November- I can't promise you I will win but I can promise that I will work with the same drive and motivation I had before.

This past month I have received amazing support from my boyfriend and coach Tyler. He has helped me come to terms with my loss and prepare a new game plan. He had been a huge motivation through my competition journey never letting me give up on my goal.

Today I am around 4 months out from my next endeavor and I was surprised by a competitor profile on www.bodybuilding.com. For years I have been motivated by the stories of amateurs and the articles by pro's on this website never thinking they would pick the profile I had submitted after my first show. I believe this as a sign not to give up on my dream and to expect the unexpected :)

http://www.bodybuilders.com/fitness.htm

Your Friend In Food and Fitness
Sarah Rennick

Summer Treats Without Summer Cheats

Summer is full of temptation from the cold ice cream cones to the hot barbecues at night. Socializing this time of year is centred around delicious comfort foods that have attatched themselves to the season. Here is how you can indulge without making a splash:

SITUATION 1- HAMBURGERS
Avoid the pre-packaged meats and get creative.Pick up a package of lean ground turkey or chicken instead. Here is an easy recipe that is sure to fill the spot for barbecue lovers:

1lb extra lean ground turkey
2 chopped green onions
1 chopped green pepper
3 tbsp salsa
2 egg whites
Seasoning of choice (I like Mrs. Dash chicken or chipotle southwest)
(optional- 1 tbsp hot sauce)

Combine all ingredients- Makes 4 burgers
Barbecue until done

Enjoy these on whole wheat buns or wrap in lettuce leaves. Add your favourite hamburger toppings.


SITUATION 2- FRAPPUCHINOS AND MILKSHAKES

Why not try a home made smoothie instead. Add your favourite flavours and enjoy treat that tastes like a cheat!

Chocolate banana mocha

1 scoop chocolate protein powder
1/3 cup chocolate unsweetned almond milk
1/4 cup coffee
1 banana
1 tbsp peanut butter
1/3 cup ice

SITUATION 3- POPSICLES

Save the sugar loaded treats for someone else! Enjoy the same great taste without the calories or sugar. Why not buy your own popsicle trays and fill them with your favourite flavor of crystal light! Place in the freezer for 3-4 hours until frozen.

**Tip: Enjoy the fruits of the season! Strawberries, watermelon and blueberries are some of the great natural foods fresh and available this July.Many vegetables are also in season and are great on the barbecue! Get creative this summer and make your meal plan fun!

YOUR FRIEND IN FOOD AND FITNESS
SARAH RENNICK

Accountability and YOU

One reason people come to me as a trainer is for accountability. It is important to have someone who knows your goal, your plan to achieve it and your time constraint. Sometimes this may be a friend who knows you well, a family member who sees you constantly or a trainer giving you this program and ensuring you follow it. Whoever this accountability partner may be they are usually a big part in making sure you reach your goal.

This person will not be able to help you stay on track if you are not 100% honest with them. If you don't verbally tell them of a mistake or they do not catch you in the act there is no way they will ever know. This is where YOU become your best friend or your worst enemy! By deceiving your accountability partner you are self sabotaging.

We have all been there standing in front of the cookie jar thinking “no one will ever find out- one can't hurt” In having to justify your reason for having that cookie and your fear of anyone knowing it is evident that you should not be eating it at all. Maybe your accountability partner will never find out you ate that cookie this way they will never give you that lecture for straying from your plan. But something much worse will happen. Guilt. Guilt and your secret cookie encounter could lead to the worst of all diet blunders... THE EMOTIONAL BINGE CYCLE

Here's how it works:

You give into temptation and stray from your plan

You then feel guilty for giving in

Guilt taps into your emotions and more cravings kick in

As you fill these cravings you gain more guilt

THE CYCLE REPEATS ITSELF

Have you fallen victim to these symptoms?
Looks like you have a case of the emotional binge cycle. Follow these simple steps to rehabilitate your diet.

1. Begin a food journal. Look at each meal as an opportunity to get back on track!

2. Fill yourself with water! This will ensure you are not confusing hunger or cravings with thirst. If you are full you are less likely to want to overeat.

3. Make sure you are eating enough! So many times I have seen women give into cravings and decide they can fix their mistake by avoiding all food for the rest of the day. WRONG. The best decision you could make is to follow your healthy eating plan from where you left off. When you are hungry you are more susceptible to give into your cravings.

4. Plan! Write down what you will eat for the next week- write what time you will eat it at and what you will eat.

5. Prepare! Make the food you need for your plan accessible! Pack containers with everything you will need for the upcoming day in your fridge. This way when it is time to eat you will not need to bother with cooking or measuring. Simply grab the container and voila!

6. If you haven't already TELL your accountability partner. They have been given this role by you to help you! This person isn't just there to call you out on mistakes but to keep you motivated towards your goals. Don't fear them but embrace the fact that they care enough about your desires to be honest with you.

7. Plan cheat days into your food agenda (if this fits your plan). Sometimes your body wants that reminder that you are not depriving it forever. You should never feel like you are on a "diet" follow a healthy clean lifestyle instead.
   

8. Sleep! Make sure you are sleeping at at least 6-8 hours each night. When you are diet your emotions are more likely to surface making cravings harder to fight.
   

Hopefully this will help break your cycle and cure you of the cycle. Embrace your accountability partner and all they have to offer. Most importantly be accountable to your goals.

YOUR FRIEND IN FOOD AND FITNESS
* Sarah Rennick

Woman Vs. Food

Let's talk food. Not diets, not nutrition, but food and all of it's associations.

Food is often the center of all social events- Holidays, family's who eat dinner together, wedding receptions and birthday parties .Food has the power to brings people together- Old friends having lunch, business meetings at a cafe, cookies and tea at a church get together.

We all know when dieting social situations arise where it becomes harder to abide by "the plan" and not be tempted by the food so easily accessible. While you socialize seeing others around you fill their plates and their bodies with food outside of your food regimen, you suddenly have urges to give into it too.

Here are some steps to follow that will work in most situations:

Step 1- Eat before you come- this way you are not going to be craving food you aren't supposed to have as much. The hungrier you are the worse your cravings will be!

Step 2- Tell others about your plan! If friends or family members know that you are on a plan they are less likely to keep asking you if you want their food! This will not only make you not want to give in (as they will know you would be cheating :) ) BUT it will keep them from badgering you.

Step 3- Bring something healthy! If you are going to an event bring along something that fits into your plan that everyone can enjoy! This way you are not left out of the festivities, you are contributing to the event AND best of all you won't be as tempted by the other foods around you!

If you are attending an event such as a sit down dinner at a restaurant try to prepare beforehand. Most restaurants now have menus online- if you know where you are going look up options so that you are ready to order with the best possible choice in mind. By choosing beforehand you will not make a snap judgment based on hunger or temptation. Remember ALWAYS BE PREPARED! :)

If you are attending a pre- ordered food event. Make the best selection possible and ask for your food to be prepared without butter or creamy sauces- it never hurts to say you have an allergy- this way the chef will be extra cautious as to how your food is prepared.

Stay positive! Be proud that you are sticking you YOUR plan despite all of the temptations around you. Not everyone can do what you are doing and not everyone will understand but remember you are doing this for YOU and their opinions are far less important than YOUR GOALS!

Couting My Blessings

When preparing to compete we all focus on standing on stage holding that trophy but rarely think of how we may react when we are not recognized as winners. Tyler told me once that a competition isn’t the place where you win, you win every day in the gym a show is just the place you go to pick up your trophy.

At about 16 weeks out my agenda had started to look more like a show preparation journal with weeks to go at the top of each Saturday, workouts scheduled into time slots and scribbles of ideas in the margins. This is my passion. These last 16 weeks of show prep have totally consumed my life. My family, my friends and even my clients knew which week I was on and how much weight I had left to loose at most points during my journey.

As many of you know I opened the training studio Body Revival with Tyler in June. Getting this off the ground was time consuming and stressful. The studio had to be renovated before we could start using the space. Floors had to be redone, walls dry walled and painted etc. We had both put in our two week notice to Premier, in order to be done two weeks before our studio opened. The renovations were to be done that week so we could begin setting up equipment. Unfortunately as things like this usually go the studio wasn’t ready on time. The floors weren’t refinished and we still had to put down rubber mats before we could even pick up the equipment from Ottawa and set up.

Where did this put me in my show prep? I had no gym to work out at! I had come this far and I wasn’t giving up- Tyler and I set up cardio circuits in my basement using the equipments we had, I ran outside I even got a day pass for another gym in town. This was NOT going to be the reason I fell behind in my prep.

One week later the floors were done but the bathroom wasn’t. It was time- Tyler and my dad traveled to Ottawa to get the equipment and loaded it into the gym. I couldn’t wait- we finally had a treadmill I could get back to my cardio on! Tyler plugged it in and we were surprised to see that it didn’t work!Our gym was to open in one week and our main source of cardio equipment was broken! Luckily one of my amazing clients had given us an elliptical so I was able to use that instead.

There I was eleven at night after a hectic day on little carbohydrates stressed to the max doing cardio! The gym was not ready to workout in yet, there was drywall dust everyone! I can tell you I wanted to give up right there but I had come too far. This was NOT going to be the reason I fell behind in my prep. That week we stressed about what to do and tried to get the company to pick up the treadmill so we could afford a new one. No luck. I continued to do my workouts on the elliptical morning and evening while Tyler set up equipment and cleaned the gym- weight workouts were not an option this week.

We ended up bringing the treadmill back and purchasing a brand new one (that worked!) just in time for our first day open. We had a busy week promoting our open house. We handed out flyers all over town trying to get raffle prizes for our grand opening. We still had to decorate the gym with our trophies, hang photos- all of the minor things that still had to be done! The work seemed endless! Days seemed to pass to quickly and we were constantly questioning whether the gym would be ready for an open house. Most times I wasn't able to do cardio until eleven at night when we had finished working. These days my body wanted to give up but my mind didn't get it the option.

More setbacks occurred of course – Our power went out during one of my final workouts… I kept going- I skipped and did a cardio circuit in the dark. The next day I dragged by butt to the biggest hill in town and ran hill sprints. Don’t forget I was on 1.5 ounce of carbohydrates at this point but there was no stopping me.

At every workout, every meal and every day of my show prep my main goal was to have no regrets when I stood on that stage in June

Nothing I could have said

Nothing I would have done differently

Nothing I didn’t like about the way my body turned out

Nothing else I could have done to be more prepared

When I arrived in Toronto I felt ready because I knew I put every bit of energy and determination I had into this show. I didn’t make excuse when the opportunities for them arose but used them as fuel to do something better and work harder.

The day had finally arrived- there I was backstage in the tall class line up waiting to step onstage. I felt excited and couldn’t wait to hit all of the poses I had practiced. Half of the reason I love competing so much is because I love being on stage! It is such a rush to walk out in front of a crowd and show off what you have worked so hard to achieve.

Off we went standing in a long line – we walked to the front and the back of the stage stopping twice to hold poses. The judge split us up into two lines on either side of the stage and began calling girls into the center.

5 numbers were called I waited anxiously but did not hear my number. I knew what this meant.. I hadn’t made top five call out and I most likely would not place. Feeling defeated I left backstage and met with Tyler. We both decided that we had not been on stage for enough time for the judges to make a fair vote. No one was called individually as they normally are, this gave us hope that the top five that were called might not be the top five chosen.

I relaxed and got excited for the evening show hoping to have some time alone on stage to prove to the judges what they had missed!

There I was standing in that same line up back stage waiting to go on. I was ready and excited to prove that I was meant to be in that top five. A volunteer of the show walked by the line up and I heard him say that the show was running behind and the scores for the morning were going to be all that mattered. My heart sank. All of my chances were gone – almost immediately we were put into our two lines and sent back onto the stage. My line was behind another so my family who came for the evening show could barely see me. After a few seconds on stage we were called off. The top five went back on. It was over- the show was done.

It was a feeling I was not prepared for it felt like I had lost control over the events in my life. I could not do any more workouts, practice any more poses or alter my diet any more to be more prepared. I had done everything I could to be ready it just wasn't what the judges were looking for.

It was that feeling you get when someone has passed away. As though a part of me had died. I walked slowly towards the dressing room trying to wrap my head around what had just happened. I had been defeated and this show was over. I was upset. I wanted nothing more than to stand on that stage and be recognized for what I had worked so hard for. Zoned out I recapped the events of those last 16 weeks that I had marked so carefully into my agenda. My chances for nationals were gone and if I were to enter this show again I would have to re qualify.

I took my suit off feeling ashamed to walk into the crowd wearing it after what had happened. I began to walk back to the venue where my family and Tyler would be waiting. As I exited backstage I remembered I would be getting my thank you bag for entering the show but once again all hopes were gone when I was told there wasn’t any left.

Walking through the doorway I became a little more upset and looked up to see Tyler standing right in front of me. Right away he grabbed me into a hug and I lost it- I had decided I was going to hold back the tears but there was no fighting them. I was also greeted by my dad, my mom, my brother and my best friend Melissa.

We went out for dinner - At the restaurant once again I tried to hold it together but there was no fighting the tears. Tyler took me outside for a pep talk. At this point it was not the placing I was upset about but the fact that I received little time on stage to show what I had. I felt ripped off and as though none of my hard work had been recognized. It was Tyler who convinced me I did this for myself not anyone else and that things don’t always go as planned. He was able to lift my spirits as he always does and back into the restaurant we went.

As my family made me laugh I became aware of just how blessed I was to have them there. Melissa stayed the night with Tyler and I at the hotel and we laughed, feasted having one of the best nights I have had in a long time. The next day Tyler my brother and I went to the zoo. I soon became aware of how lucky I am to have the people I do in my life.

Not only were these people there during my prep when I was grouchy and depleted but they often gave me pushes to continue. Many times Tyler had cooked my food or pushed me through a workout when I was too exhausted to motivate myself. My mom gave me hugs when she knew I needed them and Melissa was always there to give me the pep talk I needed to keep going. It amazes me that these people were able to make me have a good weekend full of laughs despite how hard the show had hit me. It is at those moments you realize that-

Sometimes you don't achieve what you set yourself up for but it is when you dont come out on top that you are able to relish in the blessings you already have ♥

A BIG THANK YOU TO TYLER BRENNAN, MELISSA DOHERTY and MY FAMILY <3 FOR ALWAYS BELIEVING IN ME AND MY DREAMS XO

THE FINAL COUNTDOWN

When a competitor goes through contest prep the focal point is always the final week. It's in this week when everything starts to fall into place- it doesn't matter how hungry, how depleted or how ready to quit you are the end is in sight and the finale is about to take center stage.
What you loose physically in strength to be ready you gain mentally- I have learned what I am capable of, how stubborn I am and that I don't give up until I have achieved the goal that has been set in front of me.

Nothing you want as bad as this is ever easy and I would lie to say there hasn't been moments where I have been on the verge of saying “this is crazy I give up!” Instead of giving up when the temptation and the excuses were there I chose to push harder and this has made me not only a stronger competitor but a stronger person. How many times have you had a craving that you were able to say no to? Did the feeling of staying true to your goals feel better than the feeling of guilt would have? I have realized how short life is and how much more important my long term goals are then wanting something in a weak moment.

The truth is nothing feels better than standing on stage- not the food, not the parties you miss or the carefree life I could live. I like the strict lifestyle, the diet and the feeling that I accomplished something that took hard work but was able to give me passion.

Have you ever heard the saying “calm before the storm” I take competing as the opposite. The storm comes before things can become settled. The emotions, the tough workouts, the decline in energy all must happen before you can ride out the feeling of being ready and experience the joy of competing.
I have almost conquered the storm but first I have to survive my four days without carbohydrates- I have now reached the third day. On Wednesday I will be reintroduced to carbohydrates and be able to eat them right up until I step onstage. I have one more day of low energy, one more workout, one more day until I can say I survived- I did it. One more day until I can sit back and enjoy the calm and wait for my rainbow hoping to find my gold at the end :)

3 TOUGH WEEKS FOR ONE AMAZING DAY

Nothing worth having comes for free. You want something real? something worth having? You gotta work. You have to earn it. - “If it were easy everyone would be doing it”

I have finally reached the mark of three weeks out and this is a phrase that keeps me going. That feeling of giving in and giving up mocks me all day long. Carb deprivation is starting to kick in, my body is starting to weaken and it is hard to think positive sometimes. What was so easy suddenly became such a challenge it is crazy how much your energy levels effect how you function in day to day activities. Something I used to love (working out) has now become something that I can't bear the thought of. Getting the energy to go to the gym seems like trying to perform a miracle to me right now but it is something I continue and will continue to do because there are only 3 weeks left - when I step on stage every second of this time will be worth it.

What I have learned this week:

1. Family and friends make life great. Without close connections your life is far less fulfilling.

2. Always have dreams to keep you occupied- let your mind wander to things you wish to achieve and don't be afraid to daydream about future goals :)

3. Praise success- set mini goals for yourself that you can feel good about accomplishing always be your most positive self.

4. Plan- What do you want to accomplish this week? You are far more likely to follow through when you have written out when you will do it.

5. Try new things- whether it is a new recipe, or a new exercise in the gym don't be scared to stray from your routine and be adventurous!

Last of all- enjoy life. There are moments in any diet or part of life where you feel like giving up but you need to remind yourself why you are doing what you are doing and who you are doing it for. If the answer is you and your goals then all of the pain will pay off. It is best to enjoy the small things and small moments so that when the big ones come you will appreciate them most :)

CONSISTENCY

Deciding to compete also means deciding to accept the same food's meal after meal. Yes I go through phases (a phase being fish for nearly every meal one week and chicken the next) but the food's I eat remain consistent.

Consistency is not only important for a fitness competitor but also for anyone aiming to reach a weight loss goal. You need to be eating clean every meal every day. I can't stress this enough- when you mess up don't skip your next meal! So many people think that a mistake can be fixed by eating less- it is the opposite. If you eat off your plan for one meal continue as usual for the next meal DO NOT get the mind set that when you mess up it is best to eat nothing for the rest of the day. This in fact is worse for your diet as your body will think it's starving and your metabolism will in turn slow down.


Another common mistake is when someone messes up and decides "whatever" taking the next few days as a "free ride"- Aim to make your mistake better by having a great next meal- don't ever skip a meal just because one meal was bad. Everyone makes mistakes but it how you overcome them that will determine whether you win or loose your day :)

Normally I encourage clients to plan cheat days into their meal schedules to ensure that feeling of deprivation never kicks in. The moment you let yourself feel like you are on a strict diet the second you will be opt to eat everything in sight!

Everyone has weak moments but every time you overcome one you become that much stronger and should feel a sense of success! I have days where I too want to give up and fall victim to a treat but I remind myself how bad I want this and that giving in is giving up. The treats aren't suddenly going to disappear (although it may feel that way sometimes!) When you put it into your plan to have and enjoy one it will not only be without guilt but taste that much better satisfying you that much more!

MOODINESS

One of the toughest battle's I have been facing lately has been moodiness! Anyone who has ever jumped on the diet train can attest to this as well I am certain.
To help combat this I take a B-12 supplement - B-12 is a natural energizer and I have found it helps balance my mood as well as provide me with a boost in my energy levels.

By consuming foods high in amino acids tryptophan and tyrosine you can boost your mood as well. Some foods that contain trytophan are chicken or turkey and brown rice. Some food's that contain tyrosine are banana's, avocodo's and almonds.

HOW TO STAY FOCUSED

QUESTION “Do you ever get cravings?”

Yes! Like anyone else I crave things perhaps more then I normally would if I wasn't on such a strict regimen. Here are some of my best kept secrets that can be used if you are dieting down for the summer or just trying to follow a clean eating lifestyle.

1. Stop obsessing- keep busy. Don't drive yourself crazy thinking of all the foods you are missing out on. It really is not as bad as it seems.
   

2. Are you hydrated? Often times you can confuse hunger with thirst- aim for 8-10 glasses per day- Tea is great because it takes longer to drink and often times before you are even finished your cup you forget about what you were craving in the first place! Don't be shy with flavours try a few different variates. Tetley has lots of great flavours- vanilla roobius or warmth (cinnamon spice) are very sweet tasting tea's I also love loose leaf tea and you can buy a ton of flavour from chocolate to almond at speciality tea stores. Yes I have a slight obsession with tea :)

3. When was the last time you ate? Are you aiming to follow a clean eating diet- every 2-3 hours? Make sure you don't skip out on meals- Try setting an alarm in your phone to go off on your eating mark to remember or keep a food journal in your purse or bag. Sometimes I will even write in the times I plan on eating in my agenda is though they are appointments- sounds silly I know but it works!
   

4. Plan- Most important of all- poor planning can sabotage your diet very easily. Plan the night before what you are going to eat, what time you are going to eat at and if you are super organized prepare your food so it is already made and ready to go.
   

5. Don't let your diet feel like a diet- make things feel like treat sometimes- I HATE asparagus but unfortunately it is at the top of my diet list. I have found different ways to make myself like it- don't be afraid to get creative! :) Here are some ways I have adapted different meals into treats.
   

Greek Yogurt- I have got so many of my clients onto this stuff! Not only is it thicker than regular yogurt but it also contains ALOT more protein and LESS carbs!! Here is my trick to making it tasty! :) Add in 1 tablespoon of unsweetened cocoa and a few packets of Stevia- You now have a healthy protein filled yogurt that tastes like chocolate pudding.

Egg Whites- This sounds odd I know but it tastes amazing. Egg whites do not have much of a taste on their own so when I am craving something sweet I add unsweetened cocoa, cinnamon, stevia and vanilla into my egg whites while they cook. When they are half cooked I then add 1 tablespoon of flax seed and 1 tablespoon of protein powder giving the outside a crunchy texture making it feel more like a treat. Try adding some greek yogurt and berries into the middle for a crepe like dessert if you want to add more flavors.

These are the tricks that help me through hope they can help you too :)

SIX WEEKS OUT

In the midst of mood swings and deprivation dieting for a show often times makes you selfish. It is not that you demand things or make yourself the center of attention but start to believe that your life (including the people in it) get put on hold. It takes big moments to make you realize that it is not and the world keeps turning no matter how many weeks out you are or how tired and stressed you feel. Constantly I remind myself that this is not a punishment it is a choice. I have learned to understand that I must continue with my everyday events instead of centering myself and my life around my show preparation.

This past weekend my family travelled out of town. A night away sounds easy but it means major planning and preparation. Packing baggies of supplements and 8 meals into my large cooler had me prepared to go. Pulling out containers on the road was easy, sneaking food into my purse to eat during a 3 hour ceremony was fine but sitting through a buffet of no thank you's was the hardest part of all. It is in these moments of weakness that you begin to realize how strong you are and how bad you want the win.

I have finally reached my six week mark- changes are starting to become visible and mentally I am more focused and motivated then I have ever been. More challenges? “bring it” I fight a new battle everyday and am prepared to keep fighting.

I was given an opportunity to shoot a video this past week with my boyfriend and coach Tyler - he has put up with me through the ups and downs and I am blessed beyond belief to have him in my life. Take a glimpse of how we train legs together and how we work as a team! :)

http://www.athleticlife.com/sarah-rennick-opa-competitor-trains-with-personal-trainer-tyler-brennan/