The studio chapter

A good friend once told me one of the purposes in life was to learn lessons and evolve as a person from each one. This year was full of lessons.

No one ever tells you how hard it can be to find your passion in life. I guess I got lucky. I spent a year of my life in university trying to decided what my passion was. I quickly became aware that the gym was the only thing I was interested in there and unfortunately it was not listed on my course calender.

 I went home after a year frustrated and confused. As the summer went by the opportunity of working as a personal trainer kind of fell into my lap. I had met Tyler. Tyler who saw I could do this. Tyler who pushed me towards it.  I always say things happen for a reason and this was definitely one of those things.

It never felt like work and it was never about money, I did it because I loved it. I had remembered once feeling intimidated by the hustle and bustle of working out next to sweaty guys feeling intimidated as I reached for the light dumbbells. But I also remember the day I could do a pull up all on my own feeling strong and confident. It was this confidence I always wanted to spread to the women who needed it most.

Tyler and I decided to open a studio because we wanted to help people. The gym we worked at was only after money. Overcharging on sessions, overcharging on accounts "by accident". This was why we wanted to get out and do it our way. It was about passion.

Here I am 3 years since I started in that gym. I have learned more about myself, my dreams and my passions then all my other years combined. I have learned that in being selfless and investing your time in others that you begin to reap the greatest rewards.

I never did this job for money it was always passion. I think this is why I find it so hard to depend on it for my primary income. I would honestly do this job for free. The business side of owning a studio taints the love I have for being a trainer. I am not business minded my greatest attribute is instead compassion.

It has been a very hard decision to leave my studio behind but I know in my heart that at this point in life it is the right one.I have no regrets. The past three years were meant to happen and I am so glad they did. I met Tyler, I made friends and I helped others just as I has wanted to. I grew and evolved into a better person through all of this. I believe these years helped me find myself and who I am meant to be.
 
 Now what is next? I am going to be furthering my education to become a massage therapist. While I complete my schooling I am making programs and keeping contact with many of my clients and hope to one day train them again in person. I want training to be my secondary, my true passion but massage therapy to be my job.

Thank you to everyone who has crossed my path these last few years. I have learned more from each of you than you have from me. This chapter of my life may be closing but I hope to have you in the pages of the next one.

Why I love to compete

I have been asked a lot this year why I compete. This is why:

 


For an entire year I had been researching the sport, ripping out articles and telling close friends about my crazy idea. When I returned home from university I was introduced by a friend to "The bodybuilder at the gym" (aka my boyfriend Tyler :P) He told me in 16 weeks he could get me ready to step on stage. He was the first person to believe in me.
 
When I won my first show I remember leaving the stage with one thing on my mind- Seeing my coach's face. It was like one of those old fashioned movies when the woman leaps into her lovers arms after months apart. The whole world went still and I knew as that moment unfolded I would never forget it as long as I lived.

I'm not sure how many moments like this God allows us and have yet to experience one since but I will always have this memory and hold it close. That moment is one of the reasons I love to compete and as long as my body allows I will chase that feeling.

Life is complicated, uncertain and short. Very few people ever find the thing that truly makes them happy. I am not talking about something you merely like; something you are in love with. School girl crush, something you think about every night before you go to sleep and wake up excited about every morning. Something that can give you butterflies, something euphoric.

 For me it is competing. It challenges my body, mind and soul. I have found many things in life I like but this is the one thing I LOVE. Do you remember when you were a kid on Christmas Eve? That is what I feel like the night before a show. I can't describe to you the high I get when I am on stage but it is the best feeling in the world. Win or lose living that moment is worth the pain and struggle that comes with preparing for it.

Thank you to my coach Tyler Brennan for believing in me and sparking my passion to compete. My journey is unfinished and I can't wait to see where this crazy unbelievable dream of mine will go.

 

GIVING UP TO GIVE IN

GIVING UP TO GIVE IN

You have been on a new meal and exercise plan for two weeks now and the numbers on the scale have not budged. Your ultimate goal of losing weight AS QUICKLY as possible isn't working out. You become frustrated and throw in the towel. You begin blaming things like your slow metabolism or the fact that your parents are over weight saying they are "big boned" and you are destined to forever stay the same. WITH AN ATTITUDE LIKE THAT I GUARANTEE YOU WILL NEVER CHANGE!!

EveryBODY if unique and different. Yes some people may have slow metabolisms if they have been on a diet too low in calories for their body or they are only eating 2-3 large meals a day. BUT this is something that can easily be fixed. When you begin eating small portions of lean protein, veggies and complex carbohydrates every 2-3 hours your metabolism heats up!! It may take longer than 2 weeks for your metabolism to adjust to this change and begin its new task- BE PATIENT!

Write yourself a meal plan and stick to it word word- if you are changing things around all the time how are you supposed to figure out what works?! I guarantee the diet you need to loose weight is night and day different from what your best friend would need. Through my training in metabolic typing I have learned just how unique and different every person is and one diet certainly does not fit all. If you are doing this on your own it is your job to figure out how your metabolism works best and what foods you should and shouldn't eat.

The worst possible thing you could do when your plan does not yield results is get depressed and begin binge eating whatever you please! If you want something bad enough you NEVER EVER GIVE UP! This change you are making needs to be for life it can't be a short term goal or else you will never maintain what you worked so hard for.

Do not throw in the towel because you are frustrated and wanting to eat all the foods you have been craving- KEEP GOING! Never give up in order to give in to those desires because those 2 minutes of deliciousness seem pretty minimal next to the end result you could achieve if you had of stuck to your plan.

Stop looking for the quick fix and start doing what needs to be done. It might take weeks, months or even years but I guarantee when you get there it will all be worth it.

Workout series

No gym, no problem! Here is the start to my 12 week series of home workouts to blast fat! Let me know how it goes!

Week 1- Full body workouts

Circuit Workout
Step ups - x 15 each leg
One arm back row- x 12 each side
Push ups- x 12
Squat w/ shoulder press @ top- x 12
Tricep dips on bench- x 12
Plank- .45 seconds

Rest 1 minute
Repeat for a total of three rounds!!

SNACK ATTACK

Eating to lose- yes I am still on this topic. I am in love with fitness and all of the benefits that it has to offer but I can honestly tell you that if you don't have a perfect diet you are not going to reach your full potential. You should be eating every 2-3 hours to keep your metabolism revved! This is going to help stabilize your blood sugar and in turn reduce cravings.

If you are like most people you aren't going to want to be eating chicken and fish for every meal! You can still have snack type foods but you want to make sure you are getting in 15-20 grams of protein. I have paired these proteins with carbohydrates to make perfect snack ideas! (portions will vary depending on weight)

Don't be afraid to snack between meals with VEGGIES! Get in as many leafy greens as you can and reap the nutrient rewards!! I like to snack on sugar snap peas and homemade kale chips for an extra crunch.

Snack ideas:

• Protein packed Greek yogurt w/ 1/3 cup dry oats + berries

• 2 Hard boiled eggs, sugar snap peas w/ ¼ cup hummus

• ½ cup cottage cheese, 1/3 cup blueberries

• (Post-Workout) Protein shake, medium banana or apple

• ½ cup egg white veggie omelet, 2 rice cakes w/ natural almond butter

CONFIDENCE

Confidence

Let's be honest ladies this is a trait we often times fall short of. Maybe someone teased you about something when you were a kid, maybe you have never had your ideal body, maybe you think your butt is to big or your ears are to small. Whatever it may be- DROP IT.

You are never going to achieve the results that you want if you keep bringing yourself down. The number one thing you need in order to stick to a nutrition or fitness plan is SELF BELIEF- If you don't have it you might as well give up now. You need to mentally know that you can do it.

My last show was in June, I went in feeling confident and ready to win. When things didn't go as planned I lost what felt like all of my confidence.

I planned for another show in August and couldn't seem to stick to my plan to get the results I needed. I eventually gave up. I stopped training, I stopped following my meal plan and I hit a slump.

Months went by and I couldn't seem to stick to my plan until one day I started to believe in myself. I retrained my mind to think positive, I began working out not because I wanted to win a show but because I LOVED it and it made me feel my best. I stopped obsessing over how big my thighs were or how much weight I had gained and started to believe that I could do what I needed to in order to change.

Eventually I wanted to follow my nutrition plan and I wanted to compete because I gained the confidence that I could do it and become my personal best. Daily I tell myself that I can do whatever I set my mind to! I am not going to let the results of one show define who I am but aim to be better. I truly believe you need to learn how to make your own positive situations in order to appreciate how much you are capable of!

Here are my tips for gaining confident so that you can reach your fitness goals too:

1. NEVER say I can't- How unfair is that to YOU! You never know that you can't do something unless you try. Don't give up on something before you have attempted it.

2. Every time you look at yourself in the mirror and see something you don't like immediately replace it with a feature you do like. Give yourself some love!

3. Think positive- the minute you start thinking a negative thought replace it with a positive thought. I challenge you to do this for an entire week. Watch how much your attitude changes.

4. Visualize your goals. How are you supposed to expect yourself to work towards a goal you haven't envisioned yet? The more you think of a goal the more important it becomes.

5. Have confidence in your program. If you don't believe your program is going to work you will not work hard enough for it to work. Plan what you are going to do and give it 100%.

6. Don't self sabotage. Give yourself a break sometimes- so you slip up and have a couple of cookies.. Stop tearing yourself down for it! Tell yourself that you are strong enough to get back on track tomorrow and make it a PERFECT day on your plan. Prove to yourself that one slip up will not stand in your way. Don't feel depressed or down about it you are only human.

7. Don't be afraid to say your goals out loud. This one is HUGE! If you are afraid to do this you most likely don't think they are going to come true. By telling others what you are going to accomplish you have set yourself up for success. Repeat it to yourself out loud every time you wake up. If you don't think about it daily you will loose confidence in your ability to achieve it.

8. Know that your body is physically capable of doing nearly anything. Just because you haven't ran a 10k before or lifted a weight doesn't mean you can't. Our bodies are amazing and intricate. Have confidence that you can train your body to accomplish whatever you desire.

   IF YOU CAN DREAM IT- YOU CAN DO IT!

Motivation Monday

“Motivation is what gets you started, habit is what keeps you going”

Finding motivation is the easy part, keeping it is where things get hard. It is easy to plan to do what needs to be done to reach your goal but having to do it day in and day out can get tedious. Don't give up!!

Experts say it takes 3 weeks to form a habit- in my opinion that is three perfect weeks! No slip up on weekends and all planned workouts complete! Don't give up on your plan after a week, everybody is different! Some people may see results in the first few days for others (like myself) it may take upwards of two weeks to see a change. The key is consistency.

Here are my types for keeping your motivation:

1. Always be prepared- Cook your meals ahead of time and store in the fridge or freezer.

2. Mind over matter- If you have resisted temptation before you will most likely be able to do it again with ease.

3. Carry a cooler with you everywhere you go, keep snacks in your purse if you go to meetings often or may not have access to your cooler all day.

4. Go on a realistic meal plan- Stop looking for the next “quick fix” diet! I guarantee your motivation will not last long when you are starving yourself. Eat a mix of complex carbohydrates, veggies proteins and fats every 2-3 hours to keep your blood sugar stabilized.

5. Give yourself 1-2 rest days (If you are a beginner 2-3) Your body needs time to repair so that it can perform at it''s best! Bringing me to my next point.

6. Sleep! 6-8 hours per night! If you are not getting enough sleep you will not make good choices or make the most out of your time in the gym.

7. Have a plan. If you don't have a written plan as to what you are going to do everyday to achieve your goal it is going to be difficult to figure out why it isn't working. Give yourself something that you can alter to get your best results.

8. Share- tell your friends, family and co-workers your goals! It is always motivating when you are asked how your progress is going and you can respond with all the exciting changes you have made! You might even motivate that person!

9. Pick a milestone. Have a reward (non-food related) for when you reach your goal. For me it is competing for others it could be a race, a vacation, an after picture- anything that would make you appreciate how hard you have worked!

10. Make a mantra- This is something that you repeat to yourself daily or when you are needing that extra motivation. Seems silly but when your motivation falters this can really help “I can do this, I am strong”, “I have worked to hard to turn back now” any phrase or quote that reminds you of why you are pushing so hard.

11. Confidence. This is one I have learned the hard way, if you don't believe you can achieve your goals you never will. Be true to yourself and know you can do anything you set your mind to.

12. Motivational pictures, sayings, quotes- I have a whole bulletin board in my room dedicated to this! Every time I look at it I am motivate again.

Most of all remember- “Success is not in how many times you fall, but in how many times you fall and GET BACK UP!”

Stay tuned for my next blog on CONFIDENCE,

YOUR FRIEND IN FOOD AND FITNESS,

Sarah Rennick

Using stitches instead of band-aids

As a personal trainer I hear lots of statements like this – “I have a party this weekend and NEED to fit into my black dress” or “I have a vacation in three weeks and NEED to be down 20lbs.” Hate to break it to you but it’s not that simple. Sure I could tell you to stop eating all carbohydrates, exercise like the energizer bunny and cut calories down to nearly nothing. Would you loose weight? Sure. Would you maintain what you had lost? NO! There is only one secret I know to loosing fat and it is – CLEAN EATING.

There will be fads that come across the fitness forefront like Visalus, Isagenix, the cabbage soup diet, and many other “quick fixes”. You will hear testimonials of people loosing weight in a flash. These people took the easy way out. Loosing weight is hard and I guarantee it will be an uphill climb. ANYONE can loose weight when they are consuming 500 calories of shakes or soups a day but it is merely a band-aid. They will not be able to do this forever. Clean eating is a lifestyle change.

How do I know? I know because I have been there. When I was in high school I went through a stage in my life where I was obsessed with becoming a certain weight. I counted calories allowing myself 300-400 a day and then did cardio where I would burn off double the calories I ate. Yes, I had an eating disorder and in my opinion that is what these fad diets are setting you up for.

After I reached my “goal weight” it was nearly impossible to maintain. So I began to cut my calories even more. My disorder became worse and I went through a period of bulimia. Eventually it became apparent to close friends and family that I was getting to thin. I was unhealthy, unhappy and absolutely exhausted all the time.

I can remember the day my mother introduced the new concept of clean eating to me. I still remember being baffled at having to eat more to lose more; as I had trained myself to do the opposite.

One of the main points was to eat protein and carbohydrates every 2-3 hours to keep your metabolism revved and not count all calories as equal. It wasn’t about counting calories but about the nutrition value in food and instead counting fats, proteins and carbohydrates rather than overall calories. Clean eating taught me how to be healthy.

As I began to lift weights and eat clean the number on the scale went up but my body completely transformed. I had curves, muscle tone and best of all was no longer “skinny fat” - I was healthy.

I know what it is like to lose weight. I have had to loose 20+ pounds both times I competed in order to be ready. I don’t slash down calories but I consume more greens, less carbohydrates and more protein depending on what stage of the process I am at. I give myself 15-20 weeks to do this and never expect myself to loose more than 2lbs per week.

Right now I am eating around 1200 calories a day and still loosing!! It is the type of foods you eat not the amount calories you consume. I don’t even count calories anymore I only count carbohydrates, proteins and fats. You would be surprised to see the amount of food on my meal plan.

I hear- “I have to eat more so I can loose more?” nearly every time I introduce this concept to a client and it still makes me smile

Check out “The Eat Clean Diet” By Tosca Reno.

I am a Holistic Lifestyle coach and do online meal plans if you need education and help. Teaching this concept is my favourite part of my job as it completely changed my body, mind and life. Let if change yours too.


Your Friend in Food and Fitness,

Sarah Rennick
bodyrevival@hotmail.ca

Making Your Resolutions Come True- Part 2

The holiday excitement is over. Your social schedule has slowed down and you are ready to commit to a fitness goal.

I find resolutions to be very vague- “I am going to loose weight this year” “I am going to start going to the gym”, “I am going to build more muscle this year” or “I will not eat ______ this year”.

What happens when you slip up? What happens when you have to go away for a week and don’t have access to a gym? What happens when your goal is taking so long to achieve that you loose your motivation? YOU FAIL. By setting a goal so big it is nearly unattainable you are setting yourself up for failure.

Start a goal journal! When beginning your goal journal I suggest you make three lists: 6 month goals, 1 year goals and 2 year goals. There may be big things you want to achieve that will take longer than this year- the 2 year column is where you would write these goals. I don’t like the word resolution I like the words small goals. You shouldn’t have one big resolution you should have 10-20 small realistic goals per column. Studies have proven that when a goal is written down you are more likely to achieve it.

Don’t make your goals vague and overwhelming “I’m going to loose weight” instead write something like “I’m going to loose 10lbs by March 1st” This not only gives you a deadline but it is very possible that you could achieve or surpass this goal. If this was your goal you should have small goals surrounding it as to how you will achieve it. “I will do 30 minutes of cardio every week day”, “I will do 30 minutes of weights every other day”, and “I will eat clean 90% of the time”.

Here are some examples that I have in my journal:

6 month goals:
Compete in the Cobourg Naturals- April 2012
Follow my contest diet 100%


1 year goals:
Qualify to compete at OPA provincials
Stay withine 7lbs of my contest weight post-show

2 year goals:
Complete second level of Holistic Coaching
Have a published fitness article
IFBB PRO :)

As you can see I didn’t overwhelm myself with big unrealistic goals. I set small goals and left my larger goals for 2013.

Share your goals! Show close friends and family your lists; sharing your goals holds you accountable to achieving them. Plan! Make detailed plans as to how you are going to achieve your goals. This is how you can fill the pages of your journal. Every Sunday write in detail what you are going to do the following week to get yourself closer to your goals.

Stay tuned for my video on goal setting :)

YOUR FRIEND IN FOOD AND FITNESS
Sarah Rennick

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