En Route: WBFF Worlds 2012

Well my bags are packed, ready to head out early morning and sooo ready to have a big breakfast full of CARBS! I would like to take this time to thank all who made this whole experience possible, and fun along the way.

First off I would like to give a shout out to my sponsors, as they are the ones who make it all possible. Anyone who has competed before knows that this sport can certainly be financially draining! Thank you Nutrabolics, Nutra's high quality and extensive variety of supps have directly assisted me to acheive my muscle gains and fat loss goals in this year and I am soo looking forward to showing off this new package! Wayne Forrest of Wforrest Photography is my favorite photographer I have worked with, we are so lucky to home such talent here in Atlantic Canada. Wayne's shots are always classy and artistic. I am always comfortable in front of the lens and I know so many people who feel the same way! Sara Jane McIntosh Custom Bikini Design made my bikini and themewear, custom to fit my body and personality. I have never been happier with my suits and she got pretty creative with the costume ;) you will just have to wait and see! Jack Cameron of Mortgages is a huge supporter of sports in general, being an athlete himself (Jack has a black belt in judo :) ) He is the man to speak to when looking for a mortgage in the HRM. Jerome Wilson of Wilson's Titanium is also huge supporter of local athletes. Coco Beach Quinpool road helped me get all bronzed up so I can show off these muscles! Anytime Fitness Halifax has been a huge asset to my training. Being a nurse and working shift work had me training some crazy hours! Loveee this gym and its open 24/7! And of course Collision Sports, Any thing I needed, Collision sports has it here. Always supportive of local athletes, Collision gives great deals to all.

Have to thank my family, who are always there and support me in all I do. Although they sometimes don't understand it haha. I remember the first time my dad came to watch one of my shows and brought me a big juicy orange to eat because he thought it was good for me :) He thought I was nuts for telling him I can't eat an orange. "That's crazy!" haha. A shout out to my Uncle Fred and Aunt Barb Denny, who have also been a huge support, love you and the encouragement!

Thanks to all my co-workers on unit 7.1, many people did some crazy switches for me, mid summer, so I can make it to this event! Thanks my ol roomie Jac Armsworthy for her encouragement, and putting up with my crazy diets and hogging the fridge haha.

I owe a big thanks to Alex Cameron, who taught and coached me in my strength training. We worked a lot on power lifts to add some serious muscle gains to prepare for this show. This guy knows his stuff. Reluctantly I have caught myself saying, several times, "ah, your right!" :p ....Thanks to my team Atlantic Canada for being so great, all the awesome posing sessions and support as we do it all together! Cant wait to share this whole experience with you! To my girl Karla Gillis for all the pep talks, posing and motivation... Love yaaa!! xo. Cara Dearing for keeping me strong, the cake will not taste the same without you! Laura Schearer for the great posing advice and practice.

Most thanks to Ricky Goodall. Ricky has actually physically dragged me out of bed and pushed me into the gym to do morning cardio, no matter if I was cursing the whole time or not. Also I can say, as my manager, Ricky took care of everything from sponsors, to promotion or whatever, so that I could do what I do best: train, cook and eat :D. He has even told me to put down the fork a few times, or told me "no" when everyone else says "yes". hahah can you imagine! lol. He has really been my partner through all of this.

Well I hope this all makes sense and I didn't forget anyone, in this carb depleted state. I am truly blessed to be surrounded with so many wonderful people! Now onward, journey to Toronto to show the world why The WBFF athletes are the best of the best! wooop
xxoo Celia

Posing and Stage Presence

                In fitness/physique competitions, having a muscular, proportioned physique is what everyone’s ultimate goal really is. However, if one cannot properly present the physique, personal  efforts may go unnoticed. Stage presence can make, or break, a stage performance.

                Training for a fitness competition requires constant determination and discipline. With countless hours at the gym and in the kitchen, it is just as important to spend as much time practicing posing, and the presentation of the hard earned physique. Devote set number of time to practice posing, and walking on stage, in the weeks leading up to a show. This way, there will be no surprises on show day, and will project confidence on stage. Also, posing should be viewed as an exercise in itself. Posing helps with muscle endurance, and fills out the tiny aesthetic muscles that tie in your larger muscle groups.

                Start by learning the mandatory poses, whether it be for figure, bodybuilding, bikini, fitness or physique. If you are unaware of what the mandatory poses are, attend a posing seminar hosted by an expert in your town or have a friend who has done the sport before teach and demonstrate the poses. Watching videos or pictures of the professionals is also a good idea. This way, you can decide what looks good and what does not. Mimic the poses that seem very attractive to you.

                For the stage walk, and choosing selected poses to present during the solo stage walk, focus on your strengths, and choose poses that compliment your strengths. For example, if you have great glutes, choose some back/side poses that showcase the curve. If your glutes are not your strong point, choose poses that showcase the front of your body. Most people have a better “side”. Practice side poses, and see which side looks better to you. When choosing a side pose, focus more on the better side. Practice a “relaxed pose”. A relaxed pose is anything but relaxed. Muscles must be flexed with poise, while still looking relaxed. Even when other competitors are on stage posing, you will be near the back of the stage, but will always be visible to the judges.

                 Practice walking in heels (if applicable). The initial walk can demonstrate immediately if you are comfortable on stage and confident. Wear the shoes in the house, while doing your daily activities, this will help you get used to the feel of the shoes. Especially if you are not used to walking in heels. Most shoes have grips on the bottom, if not it is beneficial to purchase grips to apply to the bottom of the shoes.

                Once you have practiced all the poses in front of the mirror, turn away from the mirror, and practice without the mirror, as there will be no mirror to use on stage. Then ask a friend who knows about posing and stage presence, to watch and critique your routine. A friend may see something that you may not notice. Also, while posing, it is beneficial to smile at all times, this way you will be conditioned to automatically smile at a time where nervousness could take over.

                By putting as much priority on posing as gym time, will greatly increase your total presentation. Practice, practice, practice!

High Fiber Calamari

I love the deep fried calamari appetizer found at the local restaurants, but it is definitely not so great for the diet! So I decided to make my own ;)

1 lb fresh squid tubes
1/2 c egg whites
1/2 c fiber one (ground to a fine consistency in a blender or food processor)
1/2 c wheat bran
1 tsp garlic powder
1/2 tsp pepper
fresh ground sea salt
1/2 tsp cayenne pepper (optional - if you like spicy)
1 lemon, cut into wedges
fresh parsle for garnish

1. clean squid under cold water and slice tubes. (They will look like round circles)
2. Mix dry ingredients in a large shallow bowl.
3. pre heat a heavy pan to med-high heat. add olive oil. 
4. When pan is hot, dip squid tubes in egg whites, then immediately dip in dry mixture. Then place in hot pan. Fry approximately 5 minutes and flip. Fry for another 2-5 minutes, or cooked through and crispy. 
5. Top with squeezed lemon wedges and fresh parsley for garnish.

***Serves well with my High Protein Tzatziki dip!
 http://celiahodder.blogspot.ca/2012/08/healthy-flavor.html

Protein Packed Breakfast Quinoa

Quinoa is gluten free, looks like a grain, cooks like a grain, is high in fiber AND is also a complete protein! Lately I have been swapping my morning oats for quinoa because it keeps me fuller longer, and digests really well with no bloating. Also, I cook a box, and it keeps in the fridge for up to 5 days! Also good with chicken or fish etc as a rice substitute, and convenient for weekly food prep. Here is my clean breakfast quinoa recipe! Super quick too!

½ c cooked quinoa

½ scoop Vanilla Isobolics

1 tsp cinnamon

½ tsp vanilla extract

Dash of nutmeg and allspice

3 tbsp Almond Milk

1. Top with crushed walnuts (optional: good source of Omega 3’s) 
2.   Mix all ingredients together (except walnuts)
3. Microwave for 2-3 minutes, stirring halfway through
4. top with walnuts and enjoy!

Embracing Individuality

                It seems there is an abundance of information, articles, websites etc, about what you SHOULD look like, or how you should eat, or how you should work out. Even how you should act. All of this information, although some of which is produced with good intentions, is generally telling us all that she should strive to be someone else.

It is great to have people who inspire you, or that you may look up to, or admire certain qualities about. These people may be champions in a certain sport or industry, or a physique that you admire. However, striving to be the same as someone else, will only shine a light on that person, because you will never become the same as someone else. Although it is good to appreciate the hard work, dedication, and strengths of that person, if you wake up day after day, expecting to look like Monica Brant, then you will consistently, day after day, wake up disappointed. This leads to frustration, lack of motivation, stress, and lack of confidence. This may lead one to stray from a training program, and make the wrong choices for YOUR body. After all, Monica Brant’s body is not the same as your body. Every body is different!

This is why it is important to listen to your body, and subjectively measure how your body reacts, positively and negatively, to certain foods, as well as training techniques. Having a coach that knows (or is willing to get to know about you), can be a huge advantage to your training regimen. A good coach, knows that a cookie cutter plan will not yield consistent desirable results, and that changes and frequent updates are necessary.

So instead of waking up every day, and attempting to carve a physique that is better than the competition, wake up and focus on your OWN strengths, and improvements. After all, how others look, or how others will appear on stage, is out of our control. This breeds comparison. Comparison leads to insecurity. Insecurity is transparent on stage. Therefore, strive for your PERSONAL BEST. This comes with recognizing and valuing your improvements and accomplishments. Also by appreciating what makes you unique. What makes you stand out amongst a crowd? What makes you great? Discover this, and embrace it!  This way, instead of walking on stage, comparing yourself to all the other beautiful and fit athletes in the world, you can feel confident about how far you have come, all of your accomplishments, and the really great things that make you, YOU! If you are confident in yourself, knowing that you have done the very best that you can do, and that you are in the BEST shape of your life, no regrets, then that will give you the confidence you need to feel the potential to win, and be successful. The world is looking for something different. The world is full of beautiful women who look and act the same. This also goes for males athletes, business people, etc. Find what makes you shine.

Part of this is letting go of the need to be perfect. Imperfections can be beautiful, and nobody is truly perfect. Define perfect?! This also goes for the journey. If the journey to competition is full of self-criticism and doubt, then this is set up for failure. Expect good days and bad days! Instead of dwelling on a stray from the diet for a day, learn when to let it go, then move on, and praise yourself for those extra reps ypu put in and really pushed yourself at the gym that day! Then reward yourself! With a manicure, new shoes, or even a hot bath! After all, competition is a journey, loving it will bring confidence and self-fulfillment instead of stress and insecurities. What really stands out on stage, and in life, is someone who is confident and happy with who they are and realize what makes them great!

Preparing for Your Spray Tan

By Sharon Polsky Wbff Pro

**Great Info for all preparing for a Spray tan! not prepping the skin properly can cause the skin to turn green or blotchy. Created by Sharon Polsky WBFF Pro. Had to share 

Prior to your tan, whether it be getting painted by hand or getting spray tanned, please be sure to follow these instructions before you get tanned. This in turn will give yourself a more smooth, radiant and beautiful skin for your tan to be even.

Make sure to exfoliate everyday to ensure your skin is to remove dead skin using :

• A loofah
• Exfoliating Brush
• Exfoliating Gloves

(make sure to use an exfoliating scrub and that you use gentle circular motions when exfoliating.)

Choose cleansers that have grainy textures which will help with exfoliation such as oatmeal, ground almonds or even sea salt but make sure that you use an non oil based cleanser and soap or you tan will not absorb well.

You can also use a washcloth for mild exfoliation.

The day of the tan please ensure you are completely dry, exfoliated and that you have not used any creams or oils on your skin so the tan will stay longer on your skin. If you plan on using a moisturizer please make sure it is not an oil based product.

24 to 48 hours before your tanning sessions shower exfoliate and remove excess body hair. (If you are not use to waxing make sure you give yourself ample time to heal and possibly try it a few weeks before show day incase you have a skin reaction to waxing. It is best to wax the day before the show.)

Remove all contact lenses and jewelry.

Do not do cardio, bathe, shower or exercise for at least 6-8 hours after your tan.

When you come for your tan please ensure you have loose fit clothing and flip flops. It is best to wear a light silk robe, strapless or thin strap sundress or large tshirt that you don’t mind getting tanning solution on and flip flops.

It is also recommended for you to bring an old bed sheet from home since you will be sleeping on the hotel bed and won’t want to stain the hotel sheets.  

Please do not use any perfumes or deodorants directly on the skin as this will cause a slight discoloration and may turn your skin yellow or green

Healthy Flavor

Just because you’ve made the decision to eat clean, does not mean all meals have to be plain and boring. Here are some of my favorite quick and easy tasty toppings to spice up my food.

Tzatziki

¾ c Fat Free Greek Yogurt (plain)

2 tbsp chopped fresh dill

1/3 c finely diced cucumber (peeled)

Juice of ½ lemon

Sprinkle of sea salt

Quick Guacamole

1 ripe avocado (mashed)

1/3 c Chipotle Salsa

Pinch cayenne pepper (add more for extra heat)

Horseradish Cream Sauce (tops well on lean steak)

¾ c Fat Free Greek Yogurt

1/3 c of bottled Spicy Horseradish

*can warm slightly on stovetop or microwave to create a more smooth texture. Marinate overnight for more flavor

Spicy Mayo (goes best with Japanese dishes)

2tbsp Hellmans Fat Free Mayo

2 tbsp Siracha Sauce (chilli sauce)

Chocolate sauce

2tbsp cocoa

1tsbp Splenda

Approx. 1 tbsp of unsweetened Almond Milk, Vanilla or Chocolate flavor.

*Add milk slowly while mixing to obtain desired consistency.

Salsa Ranch Dressing

1/3 c Salsa

2tbsp Fat Free Ranch Dressing

1tbsp Fat Free Greek yogurt

Breaded Hot Wings

½ c fiber one cereal (put through food processor until fine crumbs)

½ tsp garlic powder

½ tsp black pepper

2-3 egg whites

Franks Red Hot Buffalo Sauce

*Mix fiber one, garlic and pepper in a shallow bowl. dip diced boneless skinless chicken breasts in egg whites, then in dry mixture, coating the chicken pieces. Bake at 425 until cooked through and slightly crispy. Toss in Franks hot sauce!

Lemon Caper Aoili

2 tbsp capers

3/4 c Fat Free Greek yogurt

2 tbsp lemon juice

1 tbsp chopped fresh parsley

*tops nicely on baked fish, like tilapia