My Journey: Sports modelling.....not so easy!

My Training Goals, Ambitions, Journey to the Stage: Alice Round

Me training hard at our amazing facililty Shredded Strength Institute www.shredded.com.au

As a coach I am always telling my clients how important it is to set goals, have dreams and focus on staying motivated and on track. This goes for myself as well I believe that you must practice what you preach and in saying this I have always applied this to my athletics and sprinting. This season I had a few hiccups and injured my hamstring with chronic tendinitis which has thrown off the whole season, yes it was frustrating but I thought I would set my sights on something new.

Inspiration!

I decided to compete in the IFBB Bikini/Sports Model 2012 competition on March the 10^th. I have never ever ‘dieted’ but always eaten clean, healthy and watched my portions (although I do enjoy my occasional dark chocolate, which is something I miss the most and had to get my family/loved ones to hide from me!), I thought it would be a great opportunity to see how I could transform my body by making some adjustments to my training and nutrition. The training would be completely different from speed/performance training and the nutrition would be a lot more specific and rigid but I decided it would also be a great opportunity to challenge myself not only in the gym but mentally.

8 Weeks out 

3 Weeks out

10 Weeks of strict eating and disciplined training would be my goal, I initially thought sports modeling was not a sport but something vein and a bit superficial, bit of a spray tan, dieting and a nice bikini, easy I thought! Think again, 2 weeks out from the competition now and I now have a new found respect for any person who commits to any type of modeling competition whether it be bodybuilding, figure or sports modeling, you truly do train like an athlete. Specific training times, double day training, specific meal times, food preparation is paramount, appropriate supplement protocols, fluid intake/hydration, lots of sleep to allow for mental focus and energy in training as well as posing practice in super high uncomfortable heels with your butt hanging out a very small bikini, no its not easy! 

Throw in training 30-40 clients a week, university and managing clients nutrition and a social life (my poor boyfriend has to deal with my emotional turmoil at times and also test taste recipes for my blog that are off my food lists at the moment!) It is hard work and dedication, but in life you must challenge yourself to grow, to achieve and to succeed. In saying this I love what I do and I am really starting to notice the changes in shape and definition in my body, It is amazing what you can achieve if you set your mind to it, yes there will be mental hiccups along the road but its overcoming those and looking at the successes and focusing on the end point that will get you through. I couldn't do this alone it helps to have great support around you, surrounding yourself with positive people like my Coach Kelly Martinovich, clients and co-workers at shredded as well as my ever patient boyfriend :)

17 Days to go! Support my journey and all the other dedicated athletes!

MOTIVATION MEANS

Cheesecake! Delicious and gulilt free treat

Strawberry High Protein Cheesecake, 

Low Carbohydrate, Low Fat

Its one of everyones favourite treats/desserts but is generally laden in high amounts of sugar, saturated fat and gluten so i have made an alternative that is not only high in protein, low in saturated fat and low in sugar it is also delicious! You can play around with the flavours, i just used what i had in the cupboard! Get creative and enjoy this yummy treat, would be great post workout. Hardly a cheat meal when its this healthy! If you want to really cut the carb content just remove the base and set the filling and just top with a few nuts, yummmmm :)

Indredients: (makes 2 large servings)

Filling

• 200g cottage cheese reduced fat 
• 100g natural yoghurt
• 2 scoop WPI of choice (i used vanilla)
• dash vanillas essence
• 1 egg white
• dash stevia (optional)
• 1 packet sugar free jelly, mixed with approx 100ml water hot (cool this first)

First make jelly mix and set to cool slightly. Add in all ingredients in a bowel and mix, blend till smooth then add in cooled jelly mix (don't let it set). Then place back in fridge 2-3minutes. Pour into cooled ramekins and place in fridge for 30 minutes until set.

Base

• 30g almond meal
• 40g organic gluten free oats or spelt oats or quinoa flakes
• 1 tbs coconut oil or organic butter

Combine with melted butter or oil in a bowel, place in base of ramekins and blind bake in very hot oven 200 deg for approx 20 mins until golden. Place in fridge/freezer to cool before filling.

When ramekins slightly cool, pour in mixture, should be slightly firm by now, let set for at least 30 minutes before serving :)

ENJOY!!!

Nutritional Information: (per serve 2)

350 calories

13g fat (3g saturated)

37g protein

17g carbs (6g sugar)

4g fibre

Protein Pancakes!

High Fibre- High Protein Healthy Pancakes

Looking for a health treat to have when your craving something sweater for your breaky or to mix things up? A great post workout treat also instead of your regular protein shake. Careful there addictive! If you are on a strictly low-carb eating plan you can remove the oats/quinoa and add more protein powder/cottage cheese/almond meal. Play with the ratios to your own taste :)

Ingredients (1 female serve)

• 1/3 cup egg whites
• 40g cottage cheese
• Tablespoon Quinoa flakes or gluten free organic oats (optional)
• 1 small scoop WPI 20g (i used chocolate and banana)
• 1/2 tsp cinnamon
• 1 tbs raw cocoa powder (optional)
• 10g (approx tablespoon) almond meal or flakes
• 1 tsp almond butter or natural peanut butter
• Dash vanilla extract

Nutritional Information

298 calories- 50% protein

36g protein

12g carbs (1.2 sugar)

11g fat (1.6 sat)

5g Fibre

Method

Combine all dry ingredients in a bowel.

Whisk egg whites till soft peaks form, add in all wet ingredients.

Mix in dry ingredients and stir till combined, if a little dry add almond milk or dash water, if to wet add more protein powder or almond meal or quinoa flakes.

Heat a very hot pan and light spray olive oil or coconut oil.

Cook till golden, serve warm :)

Double the serve size for males, remember if your having this post workout you can also top with some fresh fruit or natural yoghurt.

I made this for my boyfriend and doubled the serve size topped it with natural yoghurt and cottage cheese and shredded coconut with a dash of cinnamon, he loved it! Found it very filling!

Alice xx

Strength Coach at Shredded Strength Institute: Floreat

Bit of motivation for your tuesday!

Brownies Guilt Free!

My Delicious Protein Walnut Brownies

For those of you who have tasted these brownies you keep telling me they can't be good for me they taste to delicious! Well they are! They are packed with protein, good fats and a small amount of low GI carbohydrates and not dripping in trans fats and sugars like your store brought brownies. Enjoy in moderation guilt free, a great pre-post workout treat or a delicious snack when on the go. Remember all in moderation as they can get addictive for all you chocoholics out there! (can be made vegan friendly by removing eggs and adding in grape seed or olive/almond oil) YUMM!

Ingredients:

• 1/2 cup WPI/medical grade shake chocolate (i used oestrogenomics poliquin shake)
• 1 cup almond meal
• 1/2 tsp gluten free baking powder
• 1/4 cup rice, coconut, buckwheat or quinoa flower (gluten free)
• 2-3 tablespoons raw cacoa powder
• Tsp cinnamon
• Tsp vanilla essence or vanilla bean 
• 2 eggs and 1 yolk
• 1/4 cup almond milk
• 1/4 cup applesauce unsweetened natural
• 1/2 cup walnuts crushed
• 2 tsp raw agave (optional) or few drops natural stevia which i used, you can ad 2 tablespoons coconut shredded for flavouring also

Method

• Combine all dry ingredient in a bowel except walnuts
• Combine all wet ingredients in separate bowel
• Mix together, do not overbeat
• Fold in walnuts
• Bake in 180-200degree oven for 25-30 minutes, remove when still slightly soft at centre
• Serves= 10

Nutritional Information (per serve):

• 140 calories per serve
• 13g protein
• 7g fat (0.9g saturated)
• 6g carbohydrate (2g sugar)

ENJOY!!!

Alice xx

Meal Prep: NO EXCUSES!

Meal Preparaton My top 5 Tips: 

For Efficient, Fast and Easy Healthy Meals

Often clients come to me and explain how difficult meal preparation can be and how they stubble with time management an getting organised to prep there meals within there busy schedule. This often means grabbing poor nutritionally adequate foods or snacking rather than eating complete meals. Remember every time you skip a meal your metabolism goes into shock, it thinks the body is fasting and switches into "starvation" mode which means when you consume your next meal the body will hold onto the nutrients longer and not burn them off as fast, slowing your energy utilisation therefor slowing your metabolism. A slower metabolism= slower weight loss or muscular gains. 

When you snack and often miss protein with meals as many clients do when grabbing a few nuts or a piece of fruit as a meal your insulin levels are not balanced within the body and your blood sugar levels will rise and fall causing spikes in insulin and possibly cortisol, causing internal stress on the body. Missing meals or protein can also cause cravings due to the changes in blood sugar levels and cause you to make unhealthy choices. Protein aids in balancing out blood sugar levels as it causes little to no insulin spike and is broken down slowly along with fats, unlike carbohydrates. So to avoid the above and assure you do not skip meals or miss having complete meals stick to the below top tips for efficient meal prep!

Top 5 Tips Meal Prep:

1. Write a shopping list

It doesn't have to be lengthy, but every week pick a day where you will do your shopping, make sure you pre-plan what you buy so when you get to the supermarket you are A .effiecient and B. make smart choices and C. Save time and money. Always have the following staples in your pantry/fridge:

Wide Selection of proteins: Lean meats, poultry, seafood, some pre-cooked meats for easy use such as a cooked chicken, cottage cheese

Fast and easy options: Assorted nuts (unsalted of course), Protein powder or medical grade meal replacement shakes, frozen veggies, eggs, cheese, frozen berries, nut butter, coconut oil, primal greens powders to add to shakes

Organisation tools: Scales, BPA free contains, protein shakers, zip lock bags or plastic wrap for freezing foods, steaming bags, baking bags

Staple ingredients: Wide selection of leafy greens (often pre-washed is good fast option), variety of veggies & some fruits, natural yoghurt, some grains such as quinoa, almond meal, buckwheat, brown rice, sweet potato, herbs for cooking, garlic, ginger, rosemary etc

One of my food shops!

2. Plan your week ahead of time

Write down a weekly schedule of what you are planning to eat on what days, if you have a large family this really helps, it means every knows what is being eaten preparation for dinner on what night and allows everyone to chip in in the meal or defrosting meats etc. Just a rough plan e.g breakfast monday- eggs, mid morning- protein shake, greens, nuts, lunch- chicken salad, afternoon snack- cottage cheese& celery, dinner- fish and veggies. It will also help with your shopping list and planning and assist you in finding foods to leave at work on in your car if your out and about. Planning a weak ahead also allows yourself the possibility of a treat meal e.g plan to eat well monday to friday, saturday allow yourself a meal out with a friend or a cheat of your favourite meal like ice-cream or gluten free pizza, you will feel your have truly earnt it and something to look forward to!

3. Be organised and Pre-Prep Foods

Make sure at the beginning of the weak you have adequate containers, protein shakers etc to place meals in. Always have a shaker with you in case of emergency and keep protein in it, simply add water when you require a meal. Even buy some ground greens such as primal or vital greens to add to protein shake for extra fibre and nutrients.

Pre-prep as many items as you can, at the beginning of the week I like to pre chop and wash vegetables such as celery, carrot, capsicum, snow peas, these can be left in the fridge and thrown into meals with some fresh greens and your meat for an easy meal. Pre-cook lean meats and weight out your portions into individual containers so it is very easy to add your live foods (vegetables etc) and good fats to (avocado, nuts, seeds, oils etc). Check which meats need to be defrosted each night and pull out of freezer. Pre-make a set of protein bars or protein balls and keep in the freezer for an easy snack/meal. I will post some simple protein bar/ball recipes/links. 

Below is my meal prep

4. Time is often money

Often it may be cheaper to buy the prawns with the shell on or tails on but this may mean another 20 minutes in the kitchen prepping your meals, sometimes it is more efficient although may cost you a little more to buy pre-prepped meals. This is the same for salad bags, often a fresh bunch of spinach compared to a bags pre-washed may be $1 more but save you 10 minutes in the kitchen and you may find you use it faster and don't end up wasting as much. Frozen vegetables and steamer bags are a great idea, frozen vegetables do not loose nutrient value but it is always good to keep a mix of fresh and frozen foods. Once you finish your portion of your meal, put said left overs for your next meal, this prevents over eating and saves you time in prepping.

5. Get children/family/housemates Involved

If your a parent in particular get kids involved in the meal prep, they will be more inclined to eat it if they have helped cook it and it means quality family time as well as assisting you in the dinner preparation and cook enough for left overs for lunch! Kids or other family members will also learn about healthy food ideas and preparation from assisting you with your meal and produce healthy habits within themselves. 

Hope this helps and remember, no excuses, stay organised and motivated !

Alice xx

Workout Motivation: Top 10 tips!

MOTIVATION 1:0:1

TOP 10 Tips to stay on track in 2012

There are days when we all struggle for that little bit of motivation to get in the gym and get through a tough session or put on our joggers and head out for a run, here are my top 10 tips to stay on track in 2012!

1. Find a workout buddy

Stay on track by encouraging a friend, co-worker or family member to commit to some training or nutrition goals with you this way you can check in on each other and progress together, the added support will help you keep each other on track.

(My fabulous shredded co-worker Bek and myself mixing it up on a sunday down in the beach)

2. Mix things up

Change up your workout routine or type of exercise. Mix it up every 3-4 weeks to prevent boredom and also to give your body a shock as your body will become tolerant to the type of exercises you are doing and not burn as many calories while doing them, you need to progressively overload the body to make change.

3. Hire a trainer or coach

If your really struggling with motivation or ideas for exercise or nutrition a trainer or coach can help you achieve your goals and assist you in making yourself accountable for your actions but also checking in with someone weekly or more regularly to stay on track.

4. Write down goals, aims, vision board

By visualising and also physically writing down goals or aims it will help you remain focussed. A vision board is a great idea, write on it your goals, role models, people or things you aspire to and things you are thankful for as well as inspirational quotes or motivation. Read it daily and repeat positive affirmations

5. Keep an exercise and nutrition journal

Keep track of all your exercise entries and aim to improve each week, this will keep you closer to achieving your goals and keep you motivated by seeing yourself improve. By monitoring and recording your nutrition you will become aware of daily slip ups you may be having with your nutrition and also keep you aware of meal timing, combinations of foods and total intakes of macro and micro nutrients.

6. Buy some new workout clothes or accessories

Whenever I buy new workout gear i feel motivated to hit the gym! Buy yourself a hot new outfit or some new joggers to get you keen to train or buy yourself a new piece of home gym equipment such as a theraband or medicine ball. A great idea is also an iPod with some new music or a sports arm band to take your music with you on your next cardio session! There is nothing better than your favourite tunes to get you moving!

7. Take a before, during and after photos of progress

Yes i know sounds a little scar but often taking a before photo and having a photo of a past image of yourself you aspire to or someone who motivate you helps you stay on track. Take progress photos every 1-2 weeks to see your transformation :)

8. Change your scenery

Always doing your cardio on the treadmill? Take to the coast for a scenic run or go and challenge yourself with a set of stair runs or a swim in the ocean. Instead of your usual gym weights session try a bootcamp or strongman class or take your workout outside.

9. Reward yourself!

Set small goals each week. They can be anything! Such as eating regular meals every 3 hours or decreasing your body fat by 1% per week or exercising 5 times a week. They can even be goals like fitting into your favourite pair of jeans or being able to run for 20 minutes without stopping, anything! Reward yourself with something when you achieve them, but not with food, your not a dog! Think a new outfit, new book trip to the movies, booking a holiday or something to aim towards

10. Organisation and planning

Plan exercise and nutrition into your daily routine. Schedule exercise as if you would a doctors appointment or a meeting and make it a priority. Same with nutrition put aside 15 minutes a night for meal prep for the next day and a time a week for healthy shopping and meal prep/planning. Leave fresh cut veggies in the fridge and lean cuts of meat to snack on. If your out and about carry a protein shake with you and some nuts on the go, be organised so you do not make poor food choices, being busy is never an excuse to eat poorly.

Clean and Lean Ice Cream Treat!

Delicious nutrition guilt free Ice-Cream!

With summer here and all the hot warmer we all crave something cool and refreshing post workout, this is a great delicious and healthy recipe that combines high protein, low carb and a small amount of good fat.

Easy to make and goes down a treat, mix up your protein flavours or limit the use of yoghurt and just stick to cottage cheese if you are on a highly carb restricted eating regime. I have tried it with chocolate WPI and almond paste and also vanilla bean WPI and cashew/almond paste and was delicious. Remember the recipe is for 3 serves for girls looking to get lean and 2 serves for guys.

ENJOY

Serves 3 (just 1/3 the mix for one!)

150g cottage cheese low fat

150g natural yoghurt (i use mundella)

½ tsp cinnamon

40g protein powder WPI (i used vanilla bean WPI)

40g natural nut butter e.g almond, peanut (no added salt)

Blend all in food processor or stir if you prefer chunky, set in freezer and enjoy

Calories: 210, protein 25g, fat 8g (sat 1.5g), carb 9g

Protein: Back to basics!

PROTEIN:

Keep it simple and remember its importance in every meal of your day

Protein is the building block for your meals, without it the body struggles to synthesize lean muscle and burn fat. Protein also raises the thermogenic response within the body, which means a feeling of fullness and increased metabolism. Protein has little to nil effect on blood sugar levels, meaning protein in meals aids in stabilising blood sugar levels.

Protein increases the thermic effect of feeding meaning it requires larger metabolic processes than carbohydrates and fat to be broken down, it travels through different pathways in the body which requires more energy to oxidize= increased metabolic rate, meaning more fat loss.Any lean meat: Best high quality Sources:

-       Turkey

-       Chicken breast/thigh

-       Lean mince

-       Beef, steak etc.

-       Kangaroo

-       Fish (salmon, white fish, tuna, prawns etc) (all seafood!)

-       Pork

-       Lean bacon

-       Lamb

(also include the following in moderation or if you are a vegetarian a few more options)

-       Eggs/Egg Whites

-       Cottage cheese 

    Natural no sugar yoghurt

-       Ricotta 

-       Tofu (contains soy not good for females)

-       Tempeh (again made from soy bean)

-       Protein Powder (Whey hydrolyzed proteins or Raw vegan proteins)

-       Lentils, black beans, quinoa, chickpeas, kidney beans 
(mainly for vegetarians as they also contain higher carbohydrates but are fantastic natural sources, Proteins from non-heme e.g non animal source contain a different amino acid structure and require them to be combined with other food choices for a complete essential amino acid intake, vegetarian diets may need to keep this in mind but it can be done very easily)

Protein also raises glucagon levels, glucagon is responsible for lowering insulin levels within the body, increased insulin levels promote the body to store fat especially within the abdominal region and are highly raised by consuming high GI carbohydrates and in particular sugars. Protein sources when not consumed with carbohydrates assist in lowering these levels and balancing the body’s blood glucose levels, leading to greater fat metabolism and abs for summer!

Protein has been shown to lower the risk of cardiovascular disease when consumed with a low carbohydrate diet. A diet of increased protein and decreased carbohydrates has been shown to lower LDL cholesterol (bad cholesterol) in the blood and also decrease triglyceride concentrations and increase HDL (good) cholesterol.

Protein makes you stronger! Protein assists in increasing protein turnover in the muscles. Protein turnover is important for improving muscle strength and recovery. All tissues in the body require regular turnover for growth and repair, the balance between protein breakdown and synthesis promotes turnover. Increased consumption of protein means faster muscle breakdown and faster rebuilding of more functional muscle.

All up increased protein can lead to not only fat loss and increased lean muscle mass but also improved overall body composition, improved training, improved muscle recovery and health benefits such as decreased risk of cardiovascular disease and diabetes type 11. Protein may be consumed with every meal 5-6 times a day at an amount established based on your own personal requirements and goals, as everyones bodies are different so seek professional advice.