Friday, 31 August 2012

Day 74 - Motivation will almost always beat mere talent.

Today's workout:

Dumbbell flat bench
Cable Fly
Wood chops
T-Bar Rows
single leg squat
single leg extensions
Rhomboid squeezes
TVA action
medicine ball twists

After my workout,  I went to my massage therapist.  She worked on my shoulders.  I have very tight muscles and knots that she worked on.  I feel much better already.  

Lunch....yum.  This is my Tomato Tower!!!   Tomato, avocado, asparagus, mozzarella cheese, grapeseed oil with fresh herbs and garlic!     easy and YUMMY!   dessert is plain Greek yogurt with 1/2 cup of fresh blueberries! 

Thursday, 30 August 2012

Day 73 - The burn is just weakness transformed to strength.

 SUGAR!!!  Sweet Poision! 

Tip of the day:  take a fresh peach, chop into chunks and add to oatmeal! 
yum... just like peach cobbler; do the same with an apple and it is just like apple cobbler!   

The muscles on my left side of my body are weaker than my right side.  For about 25 years, I have been compensating (because of my knee)  my left side.  NOW..... since the knee is fixed and feeling fine, I have to build up the muscles on the left side.   I have a sore rotator cuff and scar tissue buildup in my left shouder???   Jared and Ben at the gym are giving me rehab exercises to work on to build up the small muscles aound my shoulder.

Early morning workout with Jared.
ZUMBA for lunch today! 
Dragon Boat  practice 


Monday, 27 August 2012

Day 70 - Don't complain about your body if you're not willing to work hard to change.


Jared kicked my ass this morning!  What a workout!

One legged squats 
overhead shoulder press
squats holding 25lbs in front with tight band around knees
tricep pull downs
bench dips for triceps
V seated high reach situps (legs off floor) with a twist holding 10lb weight
pushup planks

I was starving when I got into work!   
at home before workout:
Eas 100% Whey Protein Chocolate - Chocolate Whey Protein Mix, 1 scoop 
Blueberries - Raw, 0.5 cup   
Quaker - Instant Oatmeal - Regular (1 Packet), 28 g 

after workout:
4 Large Egg White Hardboiled Minus Yolk,   
9 Grain Whole Wheat, 2 slices
Fresh Fruit chunks - peaches, slivers of melon, Pineapple grapefruit & orange

tomato and cucumber salad
Eas 100% Whey Protein Chocolate - Chocolate Whey Protein Mix, 1 scoop
4 oz of Salmon (poached)

Saturday, 25 August 2012

Day 68 - Train Insane Or Remain The Same.

The WEEKEND!!!!  YAH.....  TGIF  (Thank God I am FIT).... tee hee!!!!

Friday August 24th - Workout routine:
Today I am on my own at the gym doing my workout routine.    I workout at GoodLife, Strandherd location on weekends.

15 minutes on the rowing machine
15 minutes on the stair master
inner and outer abductor
single leg squats
single leg dead lifts with weight
TVA action
medicine ball twists

On Thursday afternoon I met up with Elissa Molino who is the owner of Glow spray tanning studio - Ottawa

Elissa is a Figure competitor with so much experience.  We had a great chat.  I am going to learn so much from her.

Balance between life in the gym, work and play is very important!!

Saturday; DAY OF REST (from the gym).... well sort of....  cutting front and back grass.  Then Yvan and I are taking a hike up the Quebec side to visit friends at their farm.     

Thursday, 23 August 2012


Had a great early morning workout with Jared.
Today’s Exercises are:

Low rows
Romanian dead lifts with stiff legs
One arm seated lat pull downs
Bent knee dead lifts with kettle bell
Posterior flies
Standing bicep curls with a negative

  ...and for lunch....I teach my ZUMBA class!     Zumba combines Latin and International music with a fun and effective workout system.     You can average around 500 calories for 50 min of zumba. 

Day 65 - Only you can help you.

Tuesday, 21 August 2012

Day 64 - The difference between your body this week and next week is what you do for the next seven days to achieve your goals.

Started my day with interval training on the elliptical machine followed by my WORKOUT (Jared homework)
This evening Lisa MacLeod M.P.P  held a constituency BBQ for the Barrhaven Food Cupboard.
Celebrating Neighbours Helping Neighbours! 

I did a 3 routine ZUMBA demo to the crowd.  It was fun and my friends joined in.... see photos below.

• The WORKS Gourmet Burgers
• Fresh Local Corn
• The Kidney Foundation of Canada-Ottawa Living Green Ribbons
• Barrhaven Legion
• Barrhaven Food Cupboard
• Osgoode Emergency Food Cupboard
• North Gower Food Cupboard
• Manotick Food Pantry
• Lions Children’s Train
• Facepainting
• Ottawa-Carleton Harness Horsemen and Horses
• Street Hockey Games
• Welcome Helene Campbell home
•  Zumba Demonstration
• Kayla Maduk, World Jr Champion, Tae Kwon Do Demonstration

Here is Yvan with Double-lung transplant recipient Hélène Campbell.

Monday, 20 August 2012

Day 63 - Do the workout. See the results.

 AWESOME workout with Jared this morning.

I have my homework to do on the days I workout on my own. 
  1. sitting rotators cuff press 
  2. Rhomboids squeeze 
  3. TVA activation (lower back flat on floor, push bellybutton down towards floor)
  4. Abductor machine (inner and outer)
  5. single leg squats
  6. single leg dead lifts with 15lb kettle bell in hand
  7. use roller and stretch muscles

 My workout today: (all of the exercises above plus) 

  1. Chin ups
  2. hanging knee tucks
  3. single arm bent over rows
  4. seated knee tucks

 okay, who is this JOKER that said Eggs are as bad as cigarettes‎.... SERIOUSLY!
I eat 2 eggs every morning before every workout.... I eat them hard boiled, scrambled, soft boiled, omelet with veggies and I eat them with my oatmeal and blueberries! EGGS are our friends.

Listen to the interview this morning on CFRA.  
Monday, August 20, 2012
Health Headlines with Dr. Barry Dworkin
Madely in the Morning - 6:50am --- Steve Madely and Dr. Dworkin discuss the latest health stories of the day.
Today's topic: Are Egg Yolks As Unhealthy as Smoking?
Ask your questions to Dr. Dworkin at

Sunday, 19 August 2012

RCC Dragon Boat Festival Results - DIRTY OARS Dragon Boat Crew

What a great day on the water !  The weather was PERFECT! 

The Dirty Oars Dragon Boat team paddled  5 Races in total.

2  - 500 meter
2  - 250 meter
1  - 1000 meter

We came 2nd in the B-Finals.     Photos to follow!

Day 62 - "Never neglect an opportunity for improvement." - Sir William Jones

Getting ready for the week ahead.  I have an early morning workout with Jared my trainer tomorrow.

Did all my meal preparation and cooking.  

lunches and snacks for the week cooked, prepared and cut up...

Salad tossed,
eggs boiled,
Quinoa Burgers,
chicken breasts,
mixed bean salad,
home made clean eating power bars,
clean eating muffins,

Make no mistake about it, a figure competition IS a bodybuilding contest... Just not done to the same degree as your typical bodybuilding standard. In general figure judges look for a combination of:

1. Muscularity
2. Symmetry
3. Stage presence
4. Body shape
5. Muscle shape
6. Presentation: posing, poise, grace and confidence
In general the figure physique should show less size, definition and vascularity
than a bodybuilder’s physique. There should be a small amount of fat, without
excessive leanness. There should be separation of the muscles without visible
striations within the muscle groups. Overall the judges are looking for a
‘physically fit’/‘athletic’ and well balanced physique

Friday, 17 August 2012

Day 60 - " with every step you take, the journey of your life and your adventure begins." Walt Disney.

♥  HAPPY ANNIVERSARY to Yvan and  I....♥  16 years married....August 16th ♥

Seems like I don't stop!  I think this is a good thing;  but yesterday was CRAZY! 

Started with an early morning workout with Jared,  went to work,  on my lunch hour, I taught my ZUMBA class (25 ladies ....wahoooo  I feed off their energy...I love a full class), then attended my Dragon Boat practice at Mooney's Bay in the evening (it was such a nice night on the water and a GREAT practic).  This was the last practice before this weekends Rideau Canoe Club Dragon Boat Festival.    Come on out and watch the DIRTY OARS!!!

Workout routine with Jared:  (not in the right order....because I can't remember it) oops!!!

Tricep pulldowns
Arm raises

Dead bug exercise to work my abs 
Single leg squats
Situps with twist holding weights
Plank with hip raises of rest.   
Rest and recovery improve performance and are also important in prevention of injuries.

Saturday will be paddling with the DIRTY OARS in the 500m and 250m and 1000m races.
Sunday will be Interval Training which is by far the best cardio to burn fat.


Wednesday, 15 August 2012

Day 58 - Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.

Trigger Point foam

 My range of motion in my left knee is still not up to its potential.        I have scar tissue build up in the back of my knee; by using the Trigger Point's exclusive DistrodensityTM Foam it will release tight muscles followed by daily stretching exercises should help my range of motion. 

 I am loving my workouts with Jared.  His workouts are awesome.  

Todays workout is:  
deadlifts lat
pull downs
stability ball russian twist

Step 1: Start on your back with your shoulder blades centered on the stability ball, keeping a strong bridge
Step 2: While keeping your hips up and your core tight, roll over onto your shoulder and contract your obliques. Step 3: Return to the starting position and repeat the action going the opposite way.

single leg hambstring curl
lat rows
ab crunch  


Monday, 13 August 2012

Day 56 - The pain of exercise is far less than the pain of regret.

Looks like this is going to be a crazy week.   

Yvan and I will be Celebrating 16 years of marriage on August 16th, 2012. 

Working all week (except Friday).....Workout with Jared on Monday, Wednesday and Thursday.    Dragon Boat practice on Tuesday and Thursday evenings.  I teach a Zumba class on Thursday at 1pm (Queen Street Goodlife).  

RCC dragon boat regatta on Saturday with an early morning start.....  and going to watch Yvan's band play fabulous music on Saturday night.   


Today started off with a great workout with my trainer Jared!   My workout consists of two mini circuits.
  1. single leg squats
  2. cable bench press
  3. Bicycle Kicks for my abs
Lie on your back with your knees at chest level and your arms flat on the floor.
Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out SLOWLY with control.   keeping my  back flat.

rest and repeat x 3
  1. arnold press
  2. tricep dips
  3. V ups (aka Pike crunch) with a twist for abs (medicine ball in hand)
Lie on your back on a mat with your arms in front of you holding a medicine ball. Exhale and pull your torso and legs off the floor simultaneously, keeping your legs straight. Lift your legs until they are at a 45-degree angle with the floor. then power pull up into a sitting postion bringing your legs in and do a medicine ball twist left and right.   
rest and repeat x 3
followed by PLANKS  I think  my favorite exercise is for the ABS.    I want SIX PACK ABS....   it will come!!! 

Saturday, 11 August 2012

.....just another day at the gym... (tee hee) Sidney Crosby and Heather hanging out at the gym

Jared, Heather and Sidney

This morning I had my first workout with Jared (who I might add is FABULOUS).   It was an awesome workout.  I know that Jared and I are going to work very well together!  I like that he is a stickler for technique! 

Before we started training, I heard that Sidney Crosby was in the gym; naturally, I asked him for a photo, he said sure after his workout.  

Sidney is a gracious, kind and pleasant young man.  He came looking for me after his workout to ensure I had a photo with him.     


Here is Jared's biography
As far back and I can remember I have been living and promoting an active healthy lifestyle.  Through a continuous life of participating in competitive sports such as hockey, basketball and soccer, I developed a great passion and gained invaluable experience for personal fitness.  Whether we train to improve one’s athletic performance or we train to improve one’s everyday movements, the same concepts/methods can be applied.  Through core awareness, total body conditioning and strengthening, power based performance and a belief in oneself; you can and will develop sound functional strength that will prepare the body and mind for any endeavor one might have.  My goal as your personal trainer is to illustrate and educate you on the immeasurable every day and lifelong benefits.

Day 54 - Failure is NOT an option

wahoooooo  -   I am up early and getting ready to workout with JARED my new trainer! 

I have been watching the Olympics, watching the best of the best in every sport.  They make it look easy.  If it was easy....everyone would do it.....right?   I'm really going to miss it when it is over.   I have so many favourites....gymnastics, rrhythmic ggymnastics  rowing, paddling, syncro swimming, diving, track,  relay..... okay...I like it all!!!!!    Go Team Canada Go!     

I have so much to learn so I think this camp below would be a great start.   

The SAF "Competition Preparation" Camp is primarily designed to help women compete in the 2012 Interactive Nutrition SAF Fall Spectacular, but is also applicable to figure, fitness model, bikini, and other women's physique events, for all competitive organizations including SAF, Physique Canada, IDFA, CBBF, IFBB, OPA, WBFF, UFE and more. The entire seminar and workshop runs 3 hours and features a team of SAF Elite Pro instructors who have competed successfully in a wide range of competitions in a variety of organizations.Topics include:
•Final week preparations (nutrition, cardio, rest, water depletion, carbing up, etc.)
•Posing-suit selection and optimization
•Competition-day checklist
•Tanning and skin care
•Hair and makeup
•Posing and presentation, including: T-walks, callouts, quarter-turns, and comparison
•Understanding judging and feedback for improvement


Friday, 10 August 2012

My cousin Tara's journey from 308lbs to 128lbs

This is my cousin Tara - here is her story (briefly) followed by photos of her today. The last photo was her at 308lbs. She looks and feels fabulous now!   I am very proud of her! 

I just wanted to send you some pictures of me at my goal weight. 128lbs- size 3 from 308lbs- size 26 and the final results of my surgeries.
I finally feel for the first time in my life that this is who I really am. It has been 2 yrs and many had there doubts if I could actually lose the weight and keep it off.
When I started this journey...even my closest family had doubts but, I have gain a promotion at my job, gain the respect of family and even gained new friends. I also have to say that with lossing the weight I lost the relatioship with my youngest sister and have had people who dont know me well think that I have changed inside and out and I am proud to say that, that is not the case and I am the same pain in the ass I have always been!!!
But throught it all I have realized that the only opinion that matters of me is mine and that is something I had to live to learn.   TARA.

Day 53 - This isn't sweat. It's liquid awesome.

 I am going to try this protein shake:

1 cup ice
1 cup unsweetened almond milk
1 scoop whey protein powder
1/4 cup fat-free Greek yogurt
1 tbsp. sugar-free jelly
1.5 tbsp. natural peanut butter

I am reading so many bodybuilding blogs, facebook pages, magazines and websites!  so much to learn!!!   I am excited for my first training session tomorrow with JARED my new trainer.  Photos coming!   Today I did Chest and Triceps   DB Flat Bench 25lbs  x 12 reps x 3 sets DB Incline 15lbs x 12 reps x 3 sets   cable Flys 20lbs x 12 reps x 3 sets Dips on the bench  - body weight x 12 reps x 3 sets   Mini Circuit  -  3 sets of   Skull crushers 37.5lbs x 12 reps  Leg toe touches x 20 reps Wood chops 40lbs x 12 reps 15lbs medicine ball twists x 30 reps   followed up by a 20 minute bike ride   Heather.

Wednesday, 8 August 2012

Day 51 - Cause working out just feels so much better than sitting around all day!

Like in life things change.....and so they do at the gym as well.  My Trainer Chris has taken a new job as a physiotherapist. This is good news for him....I am happy he starts a new career.

So now  I have a new trainer his name is Jared.   Jared has experience in preparing his clients for Figure competitions.   I have my first workout with Jared on Friday.   I am looking forward to the new challenge.

Today's workout:

15 minute Warm-up on the rowing machine

Up right rows - 30lbs x 12 reps x 3 sets
Lateral raises - 10lbs x 12 reps x 3 sets
Shoulder press - 20lbs x 12 reps x 3 sets
Shrugs - 40lbs x 12 reps x 3 sets
medicine ball twists (15lbs ball) 30 twists x 3 sets

30 minute bike ride.


Monday, 6 August 2012

Day 49 - Think About How Good You'll Feel When You're Done Exercising.

What a great weekend!   Family, friends and a visit from my daughter who is home for the week.

It was nice not having to rush to get out to the gym this morning.

Here is my workout on a civic holiday Monday:

Dead lifts  3 sets at 115lbs x 12 reps
T-Bar rows  3 sets at 60lbs x 12 reps

Monday morning MINI circuit  -
Forward lunges 30lbs for 20 reps,  followed by 20 push ups,  followed by 20 leg raises, followed by 30 medicine ball twists   x 3 sets

30 minute cardio on elliptical

Saturday, 4 August 2012

Day 47 - You know that feeling when you're done with a workout, your shirt is soacked, you're dripping, and a little shaky? That's when I realize I did it again and I can do it again tomorrow.

Awesome morning at the gym.  Doing my homework.  Today was Chest and Triceps.

My routine:
DB flat bench  20lbs - 12 reps x 3
DB incline 15 lbs - 12 reps x 3
cable fly   17.5 lbs - 12 reps x 3
dips   12 reps x 3
 leg up toe touches for abs  20 reps x 3
wood chops 37.5 lbs - 20 reps x 3

30 minute cardio on the elliptical

picked up my OXYGEN Magazine - featuring ABS.... 

Eating clean  -   "If you eat clean and build your core, the abs will come"

"just because you want great abs doesn't mean boring chicken for dinner every night.  In fact, once you start to introduce a variety of other lean protein sources int your diet you'll have a better chance of flattening that stomach".  

this week I am going to:

1.  switch to black coffee (omg...yuck, but will try)
2. eat a protein shake after a workout to promote recovery   (I do this everyday anyway)
3. unsweetened oatmeal for breakfast (I do this everyday anyway)
4. avoid water retention by giving up salt.

The black coffee and salt is going to be tough! 

Thursday, 2 August 2012

Day 45 - Nothing great was ever achieved without enthusiasm.

HARD....HARD...Crazy workout today!  Chris kicked my butt, ABS, and triceps! 

This made me giggle!!! 

Wednesday, 1 August 2012

Day 44 - Luck is a matter of preparation meeting opportunity.

Early morning workout with Chris.    Abs and shoulders today! 

On the bike doing a warm up before my workout with Chris.   I am warming up with Niki,  she is 61 years young and competiting in her second bodybuilding competition this November.  Check out her arms! Awesome!