Edith Werbel – BodyRock

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So there's long been a battle between which is better -- machines or free weights? There's passionate opinions on both sides of the fence, much differing approaches and even more confusion. Trainers of the functional bent generally hate with undying passion all machines. Their charge is that machines are unnatural that reenforce faulty and limited movement patterns. I won't argue with that. Machine defenders love the way machines can truly isolate muscle groups with heavy weights. Bodybuilders love machines. As do I. Some trainers think machines are safer and easier to use for beginners. Other think beginners should learn how to move and control their own bodies with free weights before, if ever, using machines. Now, I won't pretend to have the final word on this debate but let me share my own approach. Yes, when it comes to overall general fitness free weights are best -- given you know how to use good form. You'll incorporate more of those stabiliser muscles and the skills you learn from lifting free weights will better translate into real life applications. You'll learn to move your whole body better. When I start training a beginner I will assess and correct their movement and posture. All my clients begin their workouts with mobility warm ups to ensure they can move with full range of motion. If they are particularly weak and uncoordinated I will start them off mostly on machines; I find the ease of use of machines is less intimidating to beginners and helps build up base strength. After a couple of weeks I'll slowly ween them off and introduce more free weights. When it comes to my own workouts, I definitely use a good combination of both. I find machines are great when you want to isolate a muscle group with heavy weights. Bar squats are a fantastic lower body workout that also tax the core. However, I can leg press 5 times more weight than I can squat. So when I really want to kill the legs, I love the leg press. Typically, in each of my workouts I'll start with machines for heavy weights and ease into free weights, elastics and pulleys towards the end. I'll also usually start with bilateral moves (using both legs or arms at the same time) and progress into unilateral moves (one side at a time) to really make sure everything is even. So, a leg day might look something like this: Leg press (machine, bilateral) Leg curl (machine, bilateral) Bench step ups (free weights, unilateral) Single leg swiss ball curl ins (Bodyweight, unilateral) Weighted clamshells (free weight, unilateral) Do you follow us on Instagram? [caption id="attachment_103752" align="alignnone" width="100"] snapchat code

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edith4

So I asked you guys what you wanted me to blog about and many of you asked about my personal training program and how to incorporate light training days/ active recovery days. So here it is. My overall training program does change from time to time but generally I focus on heavy, straight sets. I like 12 reps, 4 sets, 1 minute rest between. That said, I never really do the same workout more than a couple of times. I will generally stick to the same exercises for a couple of weeks but I'll play around with sets, weights, reps and burnouts. On one hand you want to keep doing the same exercises for some time so you can get better at them and do them for long enough to reap the adaptation benefits. But on the other hand, the body does adapt and get used to exercises pretty quickly and I find keeping the body guessing gets the best results. It's also less boring. Unless you're really working on building strength and setting new PRs it's ok to switch up exercises often. I train 5/6 days a week, because fitness is my life. But if something comes up and I train less, I don't stress it. I split my program like this: Glutes and legs, then chest and shoulders, then back and arms, rest (or active recovery -- discussed later) and repeat. So three days on, one day off and on it goes. I throw abs and calves in there when the feeling hits. Calves is my new obsession so I'm hitting them very regularly at the moment. I largely ignored them and they are shamefully petty. But they're coming along nicely, now. [caption id="attachment_1084" align="aligncenter" width="418"]

Yeah, it's still nothing to write home about but progress is progress.[/caption] As I've discussed previously here, I don't really do any cardio. Once in a while, I will get the urge to do a major sweat, high-intensity sesh but generally formal cardio isn't on the menu. Now, rest, recovery and rejuvenation are extremely important. It's when you're repairing that you reap the benefits of your workouts, not while you're doing them. More does not mean more. Over-working your body can have the opposite effect you desire. I'm very conscious not to overdo and over-stress my body. We're not machines and these delicate tissues of ours need quite a lot of tender, love and care. [caption id="attachment_1082" align="aligncenter" width="418"]

I actually do feel this way.[/caption] However, unless I'm hung over (which happens on occasion) it's pretty hard to get me to do nothing at all active. What can I say, I'm an addict. But I'm pretty good at listening to my body and what it needs. When it deserves an active rest, I might spend up to an hour doing foam rolling, mobility drills, rehab exercises, stretching, light yoga or one small body part -- like calves! Lower intensity days are a great time to join the dots, so to speak. [caption id="attachment_1083" align="aligncenter" width="430"]

I actually try not to do this. But sometimes it happens.[/caption] My workout time is very precious to me -- and it's much more than just about the physical. It's the best me time I can get. I'd honestly rather work myself out than go to the spa, for the most part. It's the time I do my best thinking and meditations. I definitely don't see it as a waste if I go to the gym and not at all break a sweat. Do you follow us on Instagram? [caption id="attachment_103752" align="alignnone" width="100"] snapchat code

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trainer tip: sore muscles

Sore and not sure if you should apply a cold or heat pack to that boo boo? Typically, if the injury is fresh (you sprained or pulled something) the muscle is inflamed. You want to reduce the inflammation and blood flow to the area. In this case you want to apply ice. Try doing it twice daily for about 15 minutes. It also helps to take an anti-inflammatory like an ibuprofen. On the other hand, if the pain is chronic (like skeletal pain and stiffness) you want to increase blood flow and oxygen to the area to induce healing. Heat therapy works best in this case. In the case of menstrual cramps, heat seems to be most affective. Do you follow us on Instagram? [caption id="attachment_103752" align="alignnone" width="100"] snapchat code

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rest days, chilling out

Too much of a good thing is bad. In health and fitness trying to do too much to achieve your goals faster has the opposite effect. Not only may it slow you down but it may just bring your progress to a screeching halt and bring you down in a blaze of burnout, starving failure.

It's something I encounter often in people training for a deadline: whether it be a fitness competition, a wedding or a summer vacation. Over-training and under-eating for an extended period is the best way to do it all wrong. Rest Days. Training, especially if it's intense, stresses the body. Resistance training breaks muscles, cardio demands the heart and lungs to work overtime. These things when balanced with adequate rest are a good thing. When not, you're going the wrong way on a one-way street. Remember, the body develops when at rest -- not when you're working out.

Working out too much will elevate your stress hormone levels. Too much cortisol has the disastrous effect of making you catabolic (where your body eats away at your hard-earned muscles), causes you to store fat and messes with your sleep. If you love doing HIIT or other intense workouts that leave you used and abused, don't be afraid to mix them up and alternate between them with lower-intensity workouts. Not every workout should leave you absolutely depleted. And damn it, take a day off. You'll find you'll come back stronger and better.

Cheat Meals. Obviously, how you fuel your body has a great affect on your body composition. If you are trying to lose weight, you may believe the longer you can stick to an uninterrupted low-calorie, and low-carb diet, the better. Your scale readings can only go down, right? Wrong. Long-term, low-calorie diets slow down metabolisms. Your body will realize that it only has access to so many calories and recalibrate it's energy consumption to meet it. Two of the many ways it does this is by cannibalizing muscle and slowing down cell renewal. Both things will have you looking old and anything but vibrant. Also, dieting can mess with your leptin levels. Leptin, the saity hormone, sends the signal to your body that it is full and controls your metabolic rate. The longer your body is in a calorie defiecit the lower your leptin levels and metabolic rate become. Both factors will make it extremely difficult to lose more fat. To ensure your leptin levels are at a healthy level, enjoy in a "cheat meal" at least once a week that contains roughly twice or more the amount of carbs and calories than your regular meals. Bodybuilders and fitness models call this a refeed day. I do this - even when I'm preparing for a competition or shoot. If you fear a cheat meal will derail you, remember, one "bad" meal will do little to reverse all the "good" meals you take. The one good meal will not undo all the bad ones. Chill Out.

All that mental stress of achieving your goals can really do a number on your mental and emotional health. Recharge your batteries by chilling out. Read a book, watch a movie, do some yoga, sit on a beach with a glass of wine and count your blessings, not your shortcomings. Do you follow us on Instagram? [caption id="attachment_104005" align="alignnone" width="100"] snapchat code

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trainer tip

For the longest time, I ignored my calves, obsessed as I was about developing my upper legs. When my upper legs (hello glutes!) were where I wanted them I realised how petty my slim calves looked. All that butt, quads on hammies resting on slender, barely there calves. If you are trying to develop your calf muscles, as I currently am, be sure to included both seated and standing calf raises. The calves are made up of two major muscle groups -- the bigger, double-headed gastrocnemius which accounts for most of the size and is most visible and the smaller soleus which lies underneath. Although smaller and not so visible, the soleus still has great potential to add size to the lower leg. #tttcalves

Standing calve raises target the gastrocnemius while seated calve rasies hit the soleus. Further, the gastrocnemius is a fast twitch muscle so responds better to heavy low reps, whereas the soleus is slow twitch and is best trained with low weights and high reps. Do you follow us on Instagram? [caption id="attachment_104005" align="alignnone" width="100"] snapchat code

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fitnessmodeldiet

Finally, it's here! My baby, "The Fitness Model Diet Guide" has hit the electronic shelves. It's the culmination of 6 months of hard work and all my experience and expertise as a fitness model, competitor, coach and personal trainer. I hope you like it and learn a little something.

Get yours here!

FitnessModelDiet3Dsmall

I've worked damn hard to achieve the physique I have now. Of course, I wasn't always in this shape. There was a time when I was working hard in the gym but not seeing the results I wanted. It was only when I seriously reassessed my diet that everything fell into place. And I know it's the same for everyone. Diet really delivers more results than working out when it comes to body composition. It seems not a day goes by when I don't get asked what my diet is like - whether by email, Facebook message or in person. I've always done my best to share what it is I do. But it's not easy to explain all the ins and outs of my diet plan briefly. So I wrote this book to lay it all out. A central theme of the book is what I like to call "eating for purpose" -- whether the purpose is building muscle, maintenance or fat loss. For each cycle, or purpose, there is a different way to eat. Food -- how much of it and where it comes from -- really will fuel your results. You are what you eat, as they say. giannafitfoodsmall

In The Fitness Model Diet Guide I teach you how to work out how many calories a day you should be getting to achieve your goals. But that's just the tip of the iceberg because calories aren't the whole story. I also discuss the importance of balancing your micronutrients intake -- that is how much carbs, protein and fats you should be getting. Manipulating calorie and macro intake is a common practice amongst physique athletes but little known by most other people. There's a chapter on how to keep track, another on which foods should be your staples and meal prepping. There aren't any recipes in the book, but I give you all the keys to build your own healthy menu that supports your goals. Enjoy! Get yours here! Do you follow us on Instagram? [caption id="attachment_104005" align="alignnone" width="100"] snapchat code

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So, if you've been following along on my Snapchat (traineredith) and Facebook you would have seen me having fun in the kitchen making spaghetti squash bolognese a few days ago. I said on the video I'd post the recipe to this blog -- and then I didn't. But now I am.

Now, I'm by no means a great cook. I don't even really like spending a lot of time in the kitchen. What I usually cook is simple and to the point, and always something healthy that fits into my fitness model way of eating. I'm also not very good at following recipes. I just do my own thing and make things up; like this one.

Here's the vid:

https://www.youtube.com/watch?v=WRs0eFlNBn4

Ingredients:

spaghetti squash
500 g of lean ground turkey or other preferred protein
1/2 and onion
2 tbl olive oil
garlic
red bell pepper
seasoning

[caption id="attachment_1098" align="alignleft" width="452"] What we're working with. Ignore the eggs, I didn't use them.[/caption]

Directions:

1. Pre-heat oven to 350F

2. Cut spaghetti squash in half and brush with 2 tablespoons of olive oil and sprinkle with salt. Pierce grind with fork a few times (so it doesn't explode!) and put cut side down on baking sheet. Bake for 30 mins, or until soft and cooked. I ate 1 cup.

3. Meanwhile, dice onions, garlic and red bell pepper. Sautee.

4. When onions are brown, add 500g of minced lean turkey (makes 4 servings) and cook through. Water will be released from the meat and I like to drain this off. Season to taste (I added a bit of salt and chili powder.)

5. Add 3 to 5 tablespoons of tomato pasta sauce. You can make your own or choose a ready-made one that is bottled in a glass jar -- just watch the ingredients. Avoid ones with added sugar and other nasty things.

6. When oven goes off, handle the hot squash with care and scrape the flesh with a fork to form noodles.

7. Steam some veggies for a side. I did french beans and seasoned with Mrs. Dash original.

8. Top the squash noodles with meat sauce and bob's your uncle!

So I forgot to take a picture of the finished product. I only remembered when I was half-way through!

[caption id="attachment_1097" align="alignleft" width="472"] I was just so eager to eat it.[/caption]

If you're following my guidelines set out in my book, The Fitness Model Diet Guide, and you're tracking your calories and macros, here's the data. You might get something slightly different depending on brands and quantities you use.

Calories: 432

Carbs: 36

Protein: 26

Fats: 23

Bon appétit!

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The post Spaghetti Squash Turkey Bolognese Recipe appeared first on BodyRock.

featureBR

In June of last year (2014) I took home first place at the SAF pro Fitness Model competition. It wasn't the first time I'd taken the top spot but it was one of the most meaningful moments; I had two girls who I'd been training for months who had also both placed top three in their categories. And, I relished every moment because I was convinced it was the last time I'd be stepping on stage. I quietly announced my "retirement" from the sport in this blog post.

[caption id="attachment_1111" align="aligncenter" width="478"] Me and my girls, Aisha and Nancy.[/caption]

That was my 12th show. My 12th show in just two years, I should mention. A challenge I wouldn't wish on anyone. I was driven to enter my first show at age 29, as a sort of turning 30 freak out. I was lucky enough to win that first time and so began the obsession with competing. It's very addictive and I know of very few people who've stopped after one. That 2 year span was a frenzy of dieting, intense workouts and spending more money than I could afford on bling bikinis.

[caption id="attachment_1113" align="aligncenter" width="356"] And don't even ask how much I spent on themewear.....[/caption]

It was an incredibly rewarding time which saw me become empowered, enriched with new experiences and friends. Being visible and successful on the circuit also boosted by career as a personal trainer. But those 12 shows burnt me out, as they would anyone.

After the last show I bowed out, let myself put my feet up and almost 10 pounds on. I stopped following competitors on Instagram, stopped thinking about my next routine and skipped the live web broadcast of the Arnolds. Finally, the obsession had loosened its grip on me on I went to dabble in other interests.

The time away from competing was fantastic but slowly but surely -- as I knew I would -- I felt the tug coming back. I missed having something to train for, a goal and something to drive me. I also missed the glamour, the girly fun and the pageantry of show day, a point that was driven home when I was allowed backstage to take photos at the show I'd won last, a year later.

[caption id="attachment_1124" align="aligncenter" width="461"] The girls pumping up backstage[/caption]

[caption id="attachment_1125" align="aligncenter" width="455"] The pro girls[/caption]

[caption id="attachment_1126" align="aligncenter" width="453"] Emilie Provencher, winner.[/caption]

I've been quiet about my decision to compete again but consider this my public notice - I'll be competing in a mere three weeks at the SAF Toronto Spectacular on September 12.

My prep this time around has been very different. In the past I've had time to bulk. But lately, I've always been "on". I shoot pretty regularly for BodyRock, and a few other things, so I haven't had the time for a bulking period. But I think I've managed to retain most of my muscle mass and I'm pretty much ready to hit that stage. And, I'm excited too.

In most of these fitness competitions, stage presence and presentation -- everything from the walk, the bikini, the the themewear and even the accessories -- count, but even more so with SAF. I've got a brand new bikini, though I'm customizing it myself. I've chosen a stunning new themewear, which is still being made. I've chosen my strutting music and I'm thinking of how to bring an a new presentation to the stage. I never tell anyone about what I have in store - so just like everyone else, you'll have to wait. Though I will be covering much of my prep on this blog and stay tuned and wish me luck!

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The post My Return to the Stage (Why I’ve Decided to Compete Again) appeared first on BodyRock.

working unilateral

It's natural to have a dominant side that tends to do more work than the other when worked bilaterally. If you're right-handed it's likely the right side of your body is more powerful and more developed than the left.

unilateral work

Bring up your week side by preferring dumbbells and kettlebells (instead of machines and even bars) working unilaterally (one side at a time) and beginning with your non-dominant side.

Try lat pull downs with the single grip handle, delt presses with a kettlebell and tricep cable push downs single-sided.

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The post Trainer Tip: Do Unilateral Work to Even Out Muscular Imbalances appeared first on BodyRock.

charles r poliquin

I was recently fortunate enough to attend a 3-day BioPrint seminar with one of the world's most accomplished and respected strength coaches, Charles R Poliquin. Aside from coaching the elite athletes, Olympians, Dwayne "The Rock" Johnson, and being incredibly knowledgeable about all aspects of health and fitness, Poliquin is simply charming and hilarious -- if borderline offensive, to some. The three days were filled with so much information my head hurt. But these are the five tips I took away. 1. Fat storage goes beyond simply calories in and calories out. We all know someone, maybe it's yourself, who follows all the conventional advice on nutrition and exercise but still can't get into shape. I've long known the story was deeper than just calories in and calories out but Poliquin further highlights that your genetics, environment, stress and especially your hormonal balance play a huge part in your body composition. The BioPrint method measures fat storage at 14 locations and can predict which hormones may be out of whack. Having problems losing weight? Find a BioPrint practitioner near you and they may be able to pinpoint the root of your problems. [caption id="attachment_1137" align="aligncenter" width="413"]

Poliquin helping me take a cheek fat reading.[/caption] 2. Everybody should supplement with fish oil I've been confused about supplementing with fish oil, and as such I haven't been. There have been mixed research findings as to its effectiveness. But Poliquin made the benefits of good quality fish oil abundantly clear. His own superior health being the most convincing evidence. He listed 15 reasons to supplement with it (which I'll cover in another post) but if nothing else, know that fish oil has benefits for every known disease to man. And there's ample studies to back that up. Fish oil can also really aid in weight loss. But most store-bought fish oils won't cut it. Be sure to supplement with a reputable and clean brand with high EPA and DHA concentrations. [caption id="attachment_1138" align="aligncenter" width="428"]

From ATP-labs, and example of an high quality fish oil.[/caption] 3. The importance of gut health Who would have thought that so much of your general health and happiness lays in the ecosystem of your intestines? It's known that at least 50% of all neurotransmitters are in the gut. And as much as 95% of all serotonin production. Leaky gut syndrome could be the cause of unexplained weight gain, rheumatoid arthritis and depression. Supplement with a good quality probiotic. Again, most store-bought probiotics are ineffective. Read more about gut health here. 4. Eat meat and nuts for breakfast Poliquin is a big proponent of the meat and nut breakfast. I've been a long-time oatmeal kinda girl but I'm going to give his method a go. Eating meat instead of carbs for breakfast, Poliquin states, encourages the body to run on fat instead of carbs. And those carbs can be better used for training. Poliquin gives the meat and nut breakfast as his number one tip "for optimal leanness, energy and sustained mental focus". Read more about it here. [caption id="attachment_1139" align="aligncenter" width="432"]

Yes, for breakfast.[/caption] 5. Rotate your foods. I'm guilty, like most other fitness competitors and bodybuilders, of eating pretty much the same thing everyday. This however may lead to developing food allergies to these very things. Poliquin advises rotating food sources -- something which I will begin doing. Do you follow us on Instagram? [caption id="attachment_107676" align="alignnone" width="100"] snapchat code

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probioticsBR

Overweight? Lethargic? Depressed? The problem could lie in the health (or lack of it) of your intestinal flora. probiotic for health

Did you know that at least 50% of all neurotransmitters and as much as 95% of all serotonin is produced in the gut? The absence of good bacteria and the presence of too much bad bacteria could be putting your health in a tailspin. I'm a big believer in using a high quality probiotic for ultimate all-over health. Many strains exist, experiment until you find one that works for you. Look for one that ensures “viable through end of shelf life”, and not merely "viable at time of manufacture" to ensure you are ingesting living bacteria. Research shows that probiotic dosage is most effective in a two week cycle -- two weeks on, two weeks off. Try it out and let us know how it worked for you! Do you follow us on Instagram? [caption id="attachment_107676" align="alignnone" width="100"] snapchat code

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fishoilFB

Fish oil has been all the rage for many years and most people I know in the fitness industry supplement with it. However, I myself stopped using it after reading some conflicting studies to its effectiveness and toxicity. Though, the record was set straight for me by coach Charles R Poliquin when I recently attended a seminar with him. The studies I read playing down fish oil's potency weren't wrong; most store-bought oils are already rancid and/or derived from unclean waters. Poliquin listed the following 15 reasons why everyone should be supplementing with a high-quality, clean fish oil.

Reduce inflammation:
- Chronic inflammation, which often remains untreated, can eventually cause several diseases and conditions, including some cancers, rheumatoid arthritis, atherosclerosis, periodontitis, heart disease and hay fever.
Heal gut, aid with serotonin production:
- Fish oil may make you happy. It's believed that 95% of all serotonin production is in the gut. Fish oil can help the gut heal and make more of the happy stuff.
Helps with all known diseases:
- This is a biggie. From bipolar disorder to coronary heart disease to strokes. Fish oil is listed as having some benefit to every illness. And there's at least 14 studies for each disorder to back this claim.
Cell membrane health:
- Healthy cell membranes are vitally important to your rate of aging, overall structural integrity, good metabolism, cardiovascular health, and ability to reduce inflammation.
Turns on lipogenic genes:
- In a nut-shell, fish oil stimulates the fat burning gene.
Turns off lipogenic gene
- In a nut-shell, fish oil de-stimulates the fat-storing gene.
Lowers c-reactive proteins
- C-reactive proteins increase when there is inflammation in the body. A high reading may be an indication for heart attack or stroke.
Increases fat use as fuel
- Need I say more?
Decreases bad gut bacteria
- Fish oil can aid in balancing out gut imbalances.
Boosts brain function
- There's a plethora of evidence to support the claim that omega-3 fatty acids support all brain function from memory to working speed and even in preventing dementia and Alzheimer's disease.
Maximize strength gains
- Supplementing with fish oil is so effective at increasing strength gains that the NCAA (The National Collegiate Athletic Association) bans its use in competitive college athletes as being an unfair advantage to less affluent athletes and schools.
Lowers cortisol
- Fish oil decreases the level of the stress hormone cortisol.
Promotes Anabolism
- In the absence of cortisol which degrades muscles the body is in a better position to build and regenerate.
Reduces pain
- Some believe fish oil should be a corner-stone of any pain reduction strategy. By reducing inflammation fish oil can reduce pain from arthritis, osteoporosis, joint pain among others.
Lowers Leptin
- Leptin is a hormone that regulates metabolism and appetite. Again, many studies prove fish oil's effectiveness in lowering leptin levels.

Convinced yet? I for one will be recommending fish oil to all my loved ones. But quality matters! In my next post I will be discussing how to choose a quality oil. Do you follow us on Instagram? [caption id="attachment_108268" align="alignnone" width="100"] snapchat code

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edith werbel competing in saf

Tomorrow, I'll be stepping on stage again to compete at SAF Toronto Spectacular in the Elite Fitness Model division. I'm surprised (I "retired" from competing last year!), excited (I don't know why I retired, I love this s**t) and nervous (it's been my most inconsistent prep thus far). Let me tell you what's been happening in my life leading up to this competition. After my win at the SAF June summer show I hung up my clear heels for a variety of reasons. After 12 shows in two years I was burnt out and over it. My husband, also, had grown a little tired of all the self-centeredness and single-minded fixation that necessarily has to go into competing. We also relocated overseas to Singapore for a spell. The more than year off was a great break for me to focus on other things -- this blog was born out of that time, and so was my book The Fitness Model Diet Guide.

We returned to Canada in February amidst relationship chaos. By June, we parted ways. Twelve years of togetherness was over. I was beyond devastated. I packed a suitcase and upped and moved to Toronto, a city I barely knew, and in which knew even fewer people. Luckily, I fell in with some regular work with BodyRock and the fine people there became my friends and family. Lisa-Marie, Taylor and I hit the Rockies to shoot some stuff and the work trip turned into a soul reviving journey for me. I wrote about it here. [caption id="attachment_108887" align="aligncenter" width="625"]

I found myself again on this mountain top[/caption] I returned to my new home filled with a sense of renewal and determination to pull myself up. After months on the back-burner I finalized The Fitness Model Diet Guide and felt so amazing about it. It was also around this time that I decided to compete again. My last competition: https://www.youtube.com/watch?v=Zh8GEAfbWaA In the past, my preps for competitions have been very focused. This time however, I was all over the place. I usually do a period of bulking, to get my muscle mass up. I couldn't this time however afford the extra few pounds as I was consistently shooting for BodyRock. But more than that, I drank a lot, I mean A LOT, of alcohol almost all the way through. Hey! I'm a newly single gal in a new city trying to make the most of the summer. So yeah, I've been going out a fair bit -- a few late nights, a few killer hangovers, a few missed workouts and a few hotdogs at 3am. [caption id="attachment_1173" align="aligncenter" width="528"]

This was a hot-dog night.[/caption] I know it's not cool for a fitness professional like me to admit that stuff. But it's true. Emotionally, that's where I've been. But now, after three months in the city, I feel like I've finally found my grounding. I moved out of my friend's basement and into my own lovely apartment, my income has stabilized somewhat, and I have all these fantastic connections and friends. And boy, have I had fun. That said, this is the first prep where I haven't struggled so much, I feel a lot less burnt out and overall happier. AND, I think my physique has improved! Amongst competitors I've always been one who has done less than most -- less cardio, less dieting and less stressing. I've always known and respected the value of rest and rejuvenation and have long realized that doing more in this regard often gets you less. Metabolic damage, body dysmorphia disorder and post-competition blues and weight gain are rife amongst competitors for exactly these reasons. I think it's super telling that this is the prep I've done the least obsessing and the one that I'm coming into feeling -- and looking -- perhaps my best. So I'm hitting the stage on September 12th, kinda a new woman with a rich past and richer future ahead. Excuse me for being so emotional and personal, but I'm bubbling over with joy and excitement. I can't wait to show you what I got. Getting on stage again, with my friends, is feeling like completing the circle. Do you follow us on Instagram? [caption id="attachment_108834" align="alignnone" width="100"] snapchat code

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fish oil supplement

In my last post, 15 convincing reasons to supplement with fish oil, I discussed exactly that. I hope you were convinced. Until recently, I was not using fish oil after being confused about conflicting reports in the media about its effectiveness, toxicity, and fish sustainability issues. However, Charles R Poliquin set the record straight for me; supplementing with fish oil should be a priority for most people given the massive benefits it provides. He did also make clear that quality matters. Taking a "bad" fish oil supplement could cause you more harm than good.

The main things that comprise a "bad" fish oil are: Rancidity - Many fish oils are already rotten and deteriorated by the time you ingest them. This isn't just unsavory, it's downright dangerous and damaging to your health. Toxicity - It's well-known that our waters are polluted and mercury and other heavy metals are a real concern for some species of fish. All fish oil will contain some trace of mercury, it's just a matter of how much. Insufficient levels of EDA and DHA and the use of fillers - Some brands have been caught over-stating the omega-3 content of their supplements. Find a product with a serving size of at least one gram total — the daily dose recommended by most experts. Harvested from unsustainable fish - Some fish species are critically endangered and should be avoided. Like most of the supplement industry, fish oil is largely unregulated. Companies can pretty much sell what they want and tell you what they want. However, certain 3rd party consumer watch-dog groups routinely test products. One I like to refer to is NutraSource. Another company, which monitors all kinds of supplements is LabDoor. If you are unsure about a fish oil you are considering, refer to these sites. As a general rule of thumb, most store-bought fish oils aren't quite up to standard. The one exception being the Nordic Naturals, which consistently rates well by all quality control standards. This is the one I use.

The cleanest fish are caught off the coast of Chile, where the waters are some of the cleanest in the world. And the fish carrying the least amount of heavy metals are the small ones, lower down on the food chain such as sardines, menhaden, and anchovies. Avoid oils from large predator fish such as shark and cod liver oils. Be sure to pay attention to storage needs. Some oils require refrigeration. I hope that helps in your quest for finding a great fish oil. Do you follow us on Instagram? [caption id="attachment_109019" align="alignnone" width="100"] snapchat code

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allaboutRB

The dust, excitement and celebrations have finally settled, and I'm ready to talk with a clear head about my latest competition experience. On Saturday September 12th, I competed at SAF's Toronto Fall Spectacular. It was my thirteenth show, and my 5th SAF show, and my first show since "retiring". I wrote a very well-received post about my personal experience preparing for this show here. After so many shows and my other very public work, fitness shooting for BodyRock.tv, I'm no longer racked by nervousness by getting on stage in a bikini with other amazing girls and being judged. For me, this stuff is super fun and I'm quite at ease doing it. Obviously, I like winning (oh, in case you didn't know, I won!) but it also doesn't mean everything to me. If I didn't win, I would have still had a fantastic time. [caption id="attachment_1192" align="aligncenter" width="343"]

Me, having a fantastic time.[/caption] And while I love competing, there is only one organization I will now compete with, and that is SAF. Everything about SAF is different to other organizations -- it's an all female competition, there's cash, awesome prizes and promotion and the camaraderie backstage is something else at SAF. If you're considering a show and live near Ottawa or Toronto, consider SAF. A large part of the crazy fun of this particular show was because my dearest friend Jenna Chadwick (IG@missjeannachadwick) also decided to compete. It was kinda like poetry. I met Jenna backstage at our first SAF show and we hit it off right away - though we lived in different cities and I didn't really see her again until I moved to Toronto three months ago. Since then, we've kinda been joined at the hip. [caption id="attachment_1191" align="aligncenter" width="384"]

Check out my tan hands! I couldn't find my gloves[/caption] Both she and I decided we wanted to save a bit of money and bling our own suits. She found a basic black suit at Bikini Village for $90 and I got a basic competition suit online from Suitsyouswimwear.com for $150. We headed over to Micheal's got some cheap bling, glue and invested hours upon hours to gluing those suckers on. I thought I had this great vision for something unique for my suit. Instead of the regular sized clear crystals that is the norm, I used a variety of sizes and shapes -- even stars! As soon as I started up until I finished I thought I'd made a grave mistake. I really felt my suit looked liked a 12 year-olds craft project. I called it the Katy Perry and Jenna laughed her head off. If I would have had more time I would have abandoned the childish thing completely and bought a new one. But I was stuck with it. [caption id="attachment_1188" align="aligncenter" width="419"]

DIY fail?[/caption] Worried about the suit I was, but about my themewear and presentation I was excited. Some sort of feathered display is the usual default for elaborate themewear and my only personal requirement for this was something not feathers. I looked high and low for weeks for something stunning and I knew right away when I saw it that these hand-painted silk isis butterfly wings were it. I found them on Etsy from this seller. I was so incredibly happy with the quality and service from her, I highly recommend her if you want a set yourself.

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I knew the wings would be great on stage not just for looks but for movement and flair. The outfit I bought to go with the wings was bought from yandy.com . As was the stunning asymmetrical cutout leotard I wore the next day to shoot with Paul Buceta as part of my prize.

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Above are the beautiful shoes I got from Steve Madden. My hair and make-up was done by Lori Fabrizio of Twochicksandsomelipstick . They always do my makeup for shows and they are simply the best.

As for tanning, I always do my own. This time I went a little differently. I got a regular normal spray tan as a base the day before, then used Pro Tan Bikini Bronze Instant Competition Color

the morning of to get stage dark -- which is really dark. The great thing about this product is it's cheap, quite easy to apply and washes off right after. [caption id="attachment_1190" align="aligncenter" width="342"]

I applied it myself in the bathroom while waiting for make up[/caption] Come showtime, I was ready to have fun and put on a display. The show started and we did our thing. Did I mention I love being on stage? I think it shows. There will be a video of my performance and I'll be posting it on my page come time. Turns out I had no reason to feel shame for my suit. I ended up walking away with the prize for best bikini in my division as well as best themewear. Jenna, too, won her division and best bikini for her crafty efforts. We were tickled pink. [caption id="attachment_1189" align="aligncenter" width="320"]

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Best bikini![/caption] But now I'm feeling the pressure. I'll be competing again in a little over a month at the SAF Ottawa Pro Championships on October 17. This will be an even bigger show against the top-placing pro elites of the year. I have the challenge of both those amazing girls and out doing, or at least meeting, my last presentation. But the wheels are a-turning, and the passion is a-flowing. Get ready. 12000834_10156035249800054_780482812635954198_o

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new zealand whey protein

If consuming the cleanest and most natural dairy is important to you (and it should be!) choose whey protein powder from New Zealand. The dairy industry in the little country down under is subject to some of the most stringent, advanced and humane farming practices. Unlike in North America and most other countries in the world, the Kiwi government mandates free-range grass feeding and that all dairy products be chemical, growth hormone and antibiotic free. The result is likely the cleanest dairy and whey protein in the world. Various companies sell New Zealand whey, so look out for it on your next tub. NZWheyRB

Have You Taken The BodyRock 7-Day Clean Eating Challenge?

We’ve put together a 7 Day Guide that helps you to buy the right foods and prepare the meals that are going to help you eat well and create healthy habits in your lifestyle. Learn More about the Clean Eating Challenge Do you follow us on Instagram? [caption id="attachment_111449" align="alignnone" width="100"] snapchat code

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estrogen making you fat

We all know about the growing obesity problem. The United States is leading the way with an estimated 31% of the population considered obese. Yes, easy-access to a plethora of junk food is still the leading cause for this epidemic but you might be shocked to learn about which factor is growing the fastest.

I attended Charles Poliquin’s BioPrint seminar a few weeks ago and he listed the following 5 reasons (in order) as the leading causes of obesity:

Malnutrition -- Eating too much nutritionally devoid food.

Sleep disorders -- Sleep debt impairs metabolism and disrupts hormone levels, and limits energy expenditure.

Estrogenisation -- Too much estrogen encourages fat storage and hinders muscle development.

Stress -- Biochemical reactions to stress cause a build up of the stress hormone cortisol which plays a large part in fat storage, energy use, increase in appetite and cravings and is usually in the form of sugary carbs.

Wrong form of Exercise -- Poliquin was clear that overuse of electronic cardio machines (treadmills and ellipticals we're talking about you) is wasting too many people's time.

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Forget the models in the stock photo, next time you're in the gym check out how many enviable physiques are on the cardio machines. Probably none.[/caption]

While currently in 3rd place, Estrogenisation is the fastest growing cause for obesity and Polquin predicts that it will be the number one in 20 years. But what exactly is estrogenation? I believe this sneaky culprit is little-known to most.

As you know, estrogen is the “female” hormone, though men also produce some in limited quantity. But too much in either sex is dangerous. Aside from unwanted weight gain, there are several very serious illnesses to which harbouring too much estrogen is linked. In both sexes, estrogen dominance is thought to be responsible for many types of cancers. This particular hormone imbalance could be one of the leading causes of breast, uterine, and prostate cancer.

In terms of weight gain, estrogen dominance manifest itself in women by fat storage heavily on the thighs, butt, hips and lower abdomen. In men, it results in increased fat storage in the abdomen (think protruding beer belly) and gynecomastia (enlarged breasts). And it's a vicious cycle: Estrogen stimulates the production of fat cells and fat cells make estrogen.

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Excess estrogen in men have this affect.[/caption]

If you are struggling to lose weight, despite doing everything right, you could be suffering from estrogen dominance. It's one factor that is often overlooked and misdiagnosed by doctors.

To be clear, there is naturallly-occurring estrogen that the body produces and there are what we call xenoestrogens — synthetic estrogens that bind to the estrogen receptors in the body. These chemical estrogens are the leading cause for estrogen dominance in men and women and they are EVERYWHERE -- from pharmaceutical drugs, industrial chemicals, agricultural chemicals and other pollutants. Perhaps the most ever-present xenoestrogens include BPA, phthalates, and parabens. Phthalates are found in chemical fragrances such as perfume, air sprays, and candles, whereas parabens are in personal care products like lotion, soaps and shampoos. BPA is found in everything from aluminum cans to plastic bottles to new furniture.

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As convenient as they are, try to avoid drinking from plastic bottles -- especially the disposable type intended for one time use.[/caption]

How do you know if you are estrogen dominant? Aside from suffering from the symptoms of estrogen dominance the best way to know is to get tested. There are a few home saliva tests you can do on your own, however, the most accurate way would be to have a blood test done and analyzed by your physician.

Prevention is always better than cure and there are a few measures you can take to limit your exposure to chemical estrogens and assist you body in expelling them.

Use only natural personal care products (lotions, shampoos, perfumes etc) that do not contain phthalates, and parabens.
Choose glass or stainless steel containers for food and water or BPA-free plastics.
Eat Organic produce, meat and dairy to avoid ingesting pesticides and hormones.
Be aware that most new products (you know that "new car" smell) give off estrogen mimickers.
Cruciferous veggies like spinach, cabbage, kale, bok choy, Broccoli, Brussels sprouts, cabbage and cauliflower help your body rid itself of bad estrogens.
Or supplement with DIM, the compound found in cruciferous veggies. Take it on it's own, or it's often found in combined estrogen detox products.
Maintain a high-fiber diet.
Do not over-consume alcohol. The hops in beer is particularly estrogenic (hence, beer bellies).
Avoid soy.

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Brussel sprouts and other cruciferous vegetables help the body eliminate excess estrogen.[/caption] In this modern world of ours it's hard to avoid these chemicals completely but I do believe we should make the effort to do so, when possible. Do you follow us on Instagram? [caption id="attachment_111449" align="alignnone" width="100"] snapchat code

@BodyRockTV[/caption]

structure workouts like a pro

I see it all the time; people walking into the gym and jumping on the first available machine, mindlessly doing their 12 to 15 reps, 3 sets, texting between, and on to the next one. This is a basic approach. Allow me to share some professional advice about how to approach and structure your workout like a pro. If you're taking the time and putting in the effort to workout, you might as well do it right and get those results. There's a fine art to structuring an effective workout. Prepare mentally. People often forget just how important putting your mind into the game is; only half, maybe even less, of a training sesh is purely physical. You can bet a pro athlete is visualizing what they're about to do as they lace up their shoes and step onto the field. And you have to think of yourself as an athlete. As you're walking to the gym, think about the exercises you are going to do and what effect you want them to have. And check in with yourself; how are you feeling? How's your energy? Are you ready to kill it? Or are you tight and sore?

Beautiful Hispanic young woman halfway from flipping a tire in a cross-training gym

Prepare physically. You may be sore and not even realize it. It's important that you foam roll! Or do some other kind of myofascial release. I spend at least 10 to as much as 20 minutes doing this. I typically do my whole body each time, but I'll put extra focus on the part I'm working out, or any other part that might be tight, too. I like to listen to music when I workout, but never when I'm foam rolling. Again, this is precious time to mentally connect with your body. Next, you want to do some activations and mobilizations. I've already written and posted a video about foam rolling here and activations and mobilizations here.

And if you have nagging injuries, or about to be injuries (you know what I mean, when something doesn't quite feel right), now is the time to do those pesky rehab exercises. In my case, I have the bicep tendonitis that just won't go away. My athletic therapist has me doing external shoulder rotations with a light band. It's super boring and I'm always tempted to skip em', but I don't. So I spend up to 30 minutes doing this stuff before I even begin the workout. It's important to stretch before going beast mode. Order exercises wisely. Ok, time to get down to business. There's a few different ways to sequence exercises. Conventional wisdom says do your biggest and most energy-demanding exercises first. They say squats before isolated glute exercises. And that's pretty solid advice, but I don't often follow it. Here's a couple of reasons why I might do smaller muscle exercises first.

A PT will make you do things you'd never do left to your own devices.

Pre-exhustion. When it comes to my leg day workouts, I always do glutes first. Even before squats. Partly because it's a priority (discussed below), partly because it acts like an extended activation exercise and partly because it pre-exhusts that muscle group. Pre-exhusting a muscle group with isolation exercises is an advanced technique that forces that group to work even harder in compound movements. So when I murder my glutes before squats (but not so much that neurological fatigue sets in) they are already super engaged and are forced to work harder. This ensures they are getting ample stimulation, which hopefully leads to mega growth. Boom. Priorities/weak spots. Likewise, if you have a muscle group that demands priority either because of want (I want a bigger booty) or weakness, do them first. Some people hate doing core work. If that's you, do that stuff first before you fatigue and before you decide it's time to blow this joint. Do cardio last. If you must do cardio, do it after your weight lifting. It's much better if all your energy and focus is diverted into lifting weights. It's also a lot more neurologically demanding and you're more likely to hurt yourself lifting.

Do a warm up set and get progressively heavier. Another mistake I often seeing people do is stepping up to the bar and immediately going for their PR best, or max weight. Please do a warm up set first. You wouldn't believe the intricate neurological pathways that have to be established before you can do a movement beautifully and with full force. The very first set of any exercise should be about 50 to 70% of the max weight you intend to smash. Do 10 to 15 reps at this weight, do it slow and controlled, and think about the muscle working. Try to visualize the contraction taking place. It will help with all the important mind-muscle connection. Do it like you mean it. Whatever exercise you are doing, be completely mindful about it. If you're carrying on a conversation with your bestfriend on your hands-free about what you did last night, you're doing it wrong (you're also being that person in the gym on their phone). There's a HUGE difference between going through the motions and doing exercise like you mean it. Put your mind into it, and control every aspect of the movement. Don't let the resistance pull you. And don't go too fast. Maintain a good time under tension for each exercise.

Don't workout for hours More isn't always more. My main workout, not including preliminaries and cool-down, is rarely more than 45 mins. Rest, recover and rejuvenation are incredibly important. Overtraining has the opposite effect of what you want. Stretch! Do your stretches. The muscles you just worked are going to feel tight. Hold a stretch for at least 30 seconds and do them twice. That's how I do it and that's how my clients do it. We get results, stay injury-free and love life. Do you follow us on Instagram? [caption id="attachment_113860" align="alignnone" width="100"] snapchat code

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enzymes BR

Ever since I was a child, I've always had digestive issues. Well, just one issue -- irregularity. To put it boldly, constipation. All those close to me know I was the constantly constipated one. It was a running joke, a facet of my personality, a part of my being. Any day where I had a good movement was a cause for celebration. My partner even got me a shirt, with stick figure jumping for joy and "I pooped today!" boldly marked. And, naturally, the shirt was brown. He gave it to me shortly after I was hospitalized for the condition, after not going for about a week. I'd spoken to many doctors about it and they generally gave the same advice: eat more fibre and drink more water, without knowing I was already the master at doing both those things. Some doctor's even said some people were slower like that, and I had a lazy bowel. I'd come to accept it as part of my life. Then I discovered probiotics. It really helped. I still wasn't as regular as most, but I was 100% better than I used to be. Last week I finally found the complete solution: digestive enzymes.

I'd heard about them before, of course. Many folks in the health and fitness community were batty about them. But I was still in this zone of being suspicious of many supplements -- and I still am. It seems all too frequently a new disorder comes to the forefront, but with it, conveniently, a supplement or medication to cure it. Our ancestors didn't take digestive enzymes, so why should I need to? The more I look at it, the more I see we live nothing like our ancestors did. Most of us rely on processed, convenitally raised or grown food (non-organic), and are exposed to all sorts of chemicals, and medications. Couple this with our high-stress lifestyle no wonder we have so many dysfunctions. Most people are overly hung up on losing weight and getting in shape and often over-look the importance of good gut health. But again, it's something I'm realising is such an important corner-stone for overall health. It's thought that about 1/2 the population of North America, have digestive problems. These intestinal issues are just the beginning of what may lead to other chronic illnesses. Diabetes, obesity, arthritis, autism, depression, allergies, autoimmune disease, eczema, acne, dementia, chronic fatigue and cancer are all issues that come from having an unhealthy gut. (Decreased enzyme levels are also found in many of these illnesses.) You may not have an obvious gut imbalance (such as constipation, diarrhea, heartburn, irritable bowel syndrome, cramps or gas) but I think everyone could use a helping hand in better digesting their food. Digestive enzymes facilitate the chemical breakdown of food into smaller, absorbable components to fuel our bodies. And wouldn't you prefer to absorb more nutrients, to pooping the good stuff out? Taking a digestive aid is like hiring more workers to complete a very big job. Your natural levels of enzymes decrease with age and some medications. Some people with food sensitivities even report being better able to process their tolerances with a digestive enzyme. The gluten-sensitive can suddenly enjoy bread and pasta without bloat and the lactose-intolerant a milkshake without farting. And the chronically constipated can enjoy the wonders of going every day. [caption id="attachment_1281" align="aligncenter" width="525"]

Me each morning, now, checking the 'gram.[/caption] Is it time you considered taking a digestive enzyme? Do you follow us on Instagram? [caption id="attachment_114498" align="alignnone" width="100"] snapchat code

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Many store-bough fish oils in particular are rather nasty.

I have to admit, it's taken me years and much wasted money to see the value of pharmaceutical supplements versus your typical store-bought stuff in the shiny packaging. Even as a fitness professional with a keen eye for nutrition I've been just as confused as many of you as to what supplements I actually needed, if I needed them at all, and which brands were best. I'd try this and that, and largely based many of my decisions on taste, what they had in the store when I happened to be in and, of course, price. It's an out-of-control free for all out there in the supplement marketplace. On one hand, there's the crazy, seductive marketing of products promising to give you an edge over the rest of these mere mortals. On the other hand, there seems to be no shortage of negative studies showing the inefficiency of just about any supplement. It was all so overwhelming. I've recently heavily schooled myself in all things nutrition and supplementation and I now understand there's a huge difference between your typical hyped-up, store-bought supplements and pharmaceutical-grade kind. The former is much more accessible (everyone can buy it just about anywhere), is not subject to much control and gains popularity by the millions of dollars they put into marketing: think ads in magazines, endorsements by fitness models and shiny packaging. On the other hand, the later is typically only available through health and medical professionals, is heavily regulated and instead of advertising they put their millions into paying leading scientists, nutritionists and doctors. The truth is those studies that state certain supplements are useless, ineffective or even down-right dangerous, are right -- about most store-bought supplements, that is. The typical charges against such products are:

They do not contain levels of the nutrients stated on the label. Or if they do contain the levels as stated, they are inadequate to have any meaningful effect.
They lack the proper purity to be effective, or even safe. Aside from fillers, sugar, artificial coloring and flavoring, preservatives, and additives such as shellac, chlorine and other chemicals they may even contain toxic ingredients such lead, mercury, pesticides and insecticides.
They use a grade or form of the supplement that has poor bioavailability -- meaning the body does not fully absorb the nutrient.
Their formulations are not research-driven, and have no independent research proving their claims.

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Image of trout, primary focus on second one, and fish oil pills on white[/caption] On the other hand, reputable nutritional supplement manufacturers formulate supplements based on scientific research, buy the best raw materials and pay independent labs to make sure their products meet label claims and contain no contaminants. Such companies are certified by Good Manufacturing Processes (GMP). To get this seal of approval every part of the production is scrutinized, from the raw materials, employee training, all the way to the equipment and facilities. In order for a supplement to be considered pharmaceutical grade, it has to be manufactured using GMP and achieve 99% purity or higher – that means it contains nearly no fillers, binders dyes or other foreign substances. The best way to make sure you are purchasing a high quality nutritional supplement is to buy a pharmaceutical grade form, and one that is backed with GMP. These are most often only sold by a licensed health care practitioner such as a doctor, nurse, pharmacist, chiropractor, osteopath or highly educated fitness professionals. The manufacturers of pharmaceutical grade supplements know their high quality products can have a profound effect on an individual’s health and are intended for people who really need them; therefore, they want a licensed health care practitioner monitoring the use of their product. [caption id="attachment_113725" align="aligncenter" width="625"]

Allow nurse Edith to take care of you.[/caption] Though some parmaceutical-grade supps are available from good supplement stores. Simply seek out the GMP seal of approval. Yes, pharmaceutical grade sups are typically more expensive. Like in many things, price has a bearing on quality. But you can be sure you are actually getting value for your money, and not just making expensive pee. I am a strong believer that quality supplements can both support your hard work in the gym and ward off chronic illness and disease. Do you follow us on Instagram? [caption id="attachment_114150" align="alignnone" width="100"] snapchat code

@BodyRockTV[/caption]

Free weights vs. machines. What and when should you use which?

How I Train And Approach Rest Days As Fitness Model And Trainer

Trainer Tip: When To Apply Heat Or Cold To Sore Muscles And Joints.

Rest Days, Cheat Meals And Chilling The F Out.

Trainer Tip: Train calves with two exercises

The Fitness Model Diet Guide Ebook. Out Now!!

Spaghetti Squash Turkey Bolognese Recipe

My Return to the Stage (Why I’ve Decided to Compete Again)

Trainer Tip: Do Unilateral Work to Even Out Muscular Imbalances

Top 5 Tips I Learnt From World-Renown Coach Charles R Poliquin

Trainer Tip: Take a Probiotic For Physical and Emotional Health

15 convincing reasons to supplement with fish oil

A Very Personal Tale About This Contest Prep

What to Look for in a Fish Oil Supplement

All About My Recent SAF Competition

Trainer Tip: Choose New Zealand Whey

Have You Taken The BodyRock 7-Day Clean Eating Challenge?

Is Estrogen Making You Fat? (And Causing Cancer?)

How to Structure Your Workouts Like a Pro

Should You Be Taking a Digestive Enzyme?

Are You Wasting Money on Rubbish Supplements? What to Look For