Other factors of health and fitness BESIDES diet and exercise

I am now officially into my prep for my second competition. As you can see in my last post, it was quite an experience the first time around.

My November show ended just in time for the holidays, and while I did eat and drink plenty, I also made a lot of strength improvements. I've been working hard to improve my main lifts, squats and deads. My coach has helped me make lots of progress, and I'm excited to see my look improve!

Looking back, I realized that even though I was eating my proper diet and following the exercise program, I still had weaker areas that were stubborn and not making the kind of gains I wanted to see. I got bloated often, felt very tired and didn't feel strong most of the time at the gym. I often thought this is just how I'm supposed to feel. I wasn't going to in my weights too much, and abs had a lot of trouble showing up...

I realized that I had shot my adrenal glands. I was working 7 days a week (yes... sometimes day and night straight), training 6 days, and school twice a week. I got sleep in when I could but it never felt like enough. My massage therapist, who is familiar with ayurveda, was telling me he sees my adrenals are very taxed. All that partying after my show certainly didn't help the situation either. I was feeling like a car out of gas. 

Recently I decided to lighten my load on my workdays, and then step back and try to bring my stress down. My poor adrenals were pretty beat up, so I got a supplement recommended to me by a holistic nutritionist at Noah's. It's called Rhoziva which contains stress-reducing rhodiola, energy giving B vitamins, among many other vitamins and herbs which you can read about right here. It not only supports stress, it helps combat fatigue, increased mental clarity, improve metabolism of macronutrients, and improves mood.

After a couple weeks, I can finally see how it feels to be alive and healthy. I've always had digestive issues, and I used to think I just needed probiotics, but it's so much more than that. I now realized constant physical and emotional stress were at the root of most of my issues. I am having much better digestion most days. Don't get me wrong, I do have stressful times. But I am learning to manage my stress through yoga at home, deep breathing, and reading. I am also trying to minimize using social media mindlessly in my free time or before I go to bed.

So, the point of this post - there are many other factors in fitness success and/or healthy living. Working out and eating well are two factors in the equation, but in fact it cannot even be simplified into an equation. You have to be emotionally and spiritually well for your physical body to respond to keeping itself in top shape. Here is a list of factors other than diet and exercise which contribute to good health:

1. Sleep and rest

Notice I didn't just say sleep. Resting, meaning staying home and being relaxed, is extremely important. I can schedule 8 hours a night to sleep, but if that doesn't leave time to unwind before bed or to enjoy a leisurely breakfast (hah, not all days), how good is that sleep quality? If I am thinking constantly about my obligations the next day, will I doze off right away and into a deep sleep where my cells are able to recover (aka build muscle)? Unlikely.

Speaking of sleep quality, check out the Sleep Cycle app. It tracks movement during sleep and helps wake you up when you are least likely to be in a deep phase of sleep (aka wake up groggy). I swear by it!

2. Evaluate your workload

I know, we can't all quit our job and move to Bora Bora... although that'd be fantastic. However, sometimes you have to ask yourself, "Is my job sucking the life out of me?" If the answer is even "kinda", then think about reducing your workload or hours. As a PT, I work longgg days... 15 hours plus school sometimes. It's very hard not only to be working that long but to pack my food, clean gym clothes, etc and carry it around with me all day. I get up before the sun and usually I just go straight to bed.

I am now taking an obligatory 2 days off. Those days are always spent sleeping and resting, and I wouldn't have it any other way. Yes, I still get chores done but I don't allow myself to feel obliged to fill my whole day organizing magazines or colour coding my closet before I "have free time".

3. Cut out negative people

When you are trying to better yourself, if people you think are friends are not supporting that, are they really your friends? If they are pressuring you to party or don't respect that you want to do healthier things, are they going to help you in your journey?

Friends should make you feel happy about being you. You don't have to share all interests, but having common values is important. You are a precious human being, don't let others dim your light.

4. Deep breathing, meditation and yoga

Yoga is not only amazing for joint mobility and flexibility, but it is very good for the spirit. I originally started it to help with my depression.

Deep breathing practiced in yoga helps circulation, calms the mind, and can greatly contribute to reducing stress. Meditation is a very powerful tool as well.

I am not in the best position to go to yoga or meditation classes because I'm already sweating so many times a day at the gym, and I don't have the schedule to allow it either. However setting up a yoga mat in my room and starting my day with a sun salutation has made a great difference.

5. Daily affirmations

I am trying to start every day with declaring a positive truth, which is my daily affirmation.

For example, today I said "I am in charge of my emotional and spiritual health, and I choose to have a positive and loving perspective". Breath deeply, and believe that truth with every fiber of your being.

It's easy to wake up and think "Ughhh another Monday" or "here goes another long day", but think about how that will set a negative tone for your day. I know I don't want to hop out of bed into a 15 hour day and train once or twice, but I also realize I can't change some things so I look at the positive. "I am training to accomplish a physical goal. I know I can go into each workout and become closer to that goal the more I work at it".

I swear your mindset makes all the difference in the gym! I hate doing cardio, but I just think it's getting me lean and keeping me healthy, so I sweat and sweat and I feel awesome.

There you have it, guys. Please see a holistic nutritionist or natropath if you are concerned about any aspects of your health. With some lifestyle tweaks, supplements, and a little patience, I know you can be the healthiest version of you.

Until next time!
xo Tij

A Recap of my First Bikini Competition

Ahhh, I can still smell the fake tanner and feel my abs flexing up every time a photo is taken. Yep, my big day I've been training for has passed... and it was totally incredible.

I trained for three months to get lean, gain as much muscle as possible and perfect my posing to show off my style to the judges. I invested a lot of money (you have no idea how expensive that damn tiny suit is...), time and also had a lot of freaking serious discipline to stay away from all the vegan treats and alcohol. But yes, it was totally worth it and I would do it again in a heartbeat.

Before my show day, it was out of town so I had to take a Go Bus, which I've never done. I was SO NERVOUS. I came up there all alone. But once I was at my hotel settling in before my first tan, I saw so many people in the same boat as me - first competition, and nervous as hell.

All these thoughts I hadn't had during my whole prep started coming. "You are so not lean enough", "You could have been doing more cardio", "The posing will not cut it", "You'll never win this". I had to take a moment and say STOP! I worked my ass off, quite literally. I made myself damn proud. At this point, showing confidence is all that matters.

Anyway, the night before we all had a meeting regarding the posing, the schedule, etc. I was so pumped. I looked around and saw all different ages and types of athletes, and I respected each and every one of them. I'm not even a competitive person, and although I did want to place, I was just happy to be a part of the whole thing.

I ended up making second call outs out of eighteen girls, which means they call the first five girls who placed, then the second group of five which I was in. I got tenth our of the whole group. Honestly, right away I could see exactly where I needed to make improvements. I know my posing wasn't too shabby for a first timer, but I already see where to change some things. Also, as my coach has said, next show I'll have built a lot more muscle and have a fuller physique to show, and come a bit leaner and with more sass.

Here are some pictures my friends took and from Muscle Insider:

 

Also, just to recap - after my show I did indeed indulge like crazy and drink way too much. I can honestly say I didn't miss hangovers. And the food was good, but I had feeling bloated and fluffy. Gym has been awesome... every workout I've had since taking time off and eating has made me extremely sore, in all the best ways.

In my off season, I want to focus on mobility as well as obviously building muscle, especially in my glutes and hamstrings. I noticed I have so much tightness all over my body, especially calves and mid back, and it's affecting my squats and deads big time. I really want to improve my technique in these lifts.

I've been trying to stick to the macronutrients and calories I was eating in the phase before my show, just so I don't balloon from overeating. For the most part I've stuck with it, except a few shameless cheats. Man, but today I feel extremely bloated... I ate something my mom made with white flour, and I couldn't stop myself because it was so good. I look pregnant. It made me realize how fantastic whole foods are and how much better my body feels. I really don't like the puffy feeling after drinking, so I really don't want to get too cheery with alcohol over the holidays.

Truth be told, I am already getting a big of those infamous post-competition body blues, but every time I do I just tell myself balance is key. I don't want to go back to pre competition, because I do want to stay lean, but sometimes having a few martinis is more important than doing extra cardio. ;)

Til next time... be ready for RECIPES! Finally...

xoxo Tij

2 More Weeks. BOOM

I'm two weeks away from stage day. I'm cranky, hungry, tired, sore... but most importantly EXCITED AS HELL to be walking that stage. I just got my suit in the mail, and now everything feels so real. It's all coming together...

Not bad for night time abs!

Yep, I got a pic of my butt. I just wanted to show my coach how the bottoms looked, because I'm nervous about the regulations for OPA. However, looking at recent bikini competitors in the OPA, I think I'm all good. Also, I'm proud of my glutes... they've been stubborn, but I think they came a long way during prep!

August, November.

Changes lately: I am really trying to drink a lot of water. Like a shit ton. And sleep is so important. If I don't sleep well and I abuse chewing gum AND I don't drink water, I turn into a balloon. These days abs are looking good for the most part. I am worried about leg jiggle... but for now just focusing on hydrating, keeping digestion optimal, and being very careful with sodium. I do have a bit from tamari and mustard, but I am starting to watch my quantities with hot sauce and salsa.

Workouts are killin me. Fasted cardio has increased, and that means pretty much every day I take 1-2 showers, and I am constantly walking around with a change of clothes and shoes. Factor that in with a one hour or more commute, and plus a lottttt of food... yeah I am pretty much living out of a suitcase day to day.

As cranky and crazy as my mood swings have been, I am feeling more motivated than ever. I always tell myself to just worry about me, and not compare myself to others. Win or lose, I am very proud of myself thus far. But that being said... I am rocking my confidence on stage.

I'm having a photo shoot this weekend to capture my physique that I've been workin on all this time. It's gonna be a crazy weekend, since I just started a new job at a bar and my hours are long, but I've been going to bed super early and plan to continue doing that... so let's hope I make it. 

Post soon... have an awesome night, everyone! ;)

xoxo Tij

Under 4 weeks out... CRUNCH TIME!

Wow, I cannot believe it's November already. So many thoughts and feelings are happening. It's a mix of nervous, excited, worried, happy... and everything in between.

So here's what's going on.

How I'm feeling: I just had some progress pics yesterday, and I feel kinda bummed about my abs. They are for sure the hardest thing to show off. Water, rest, food, cardio, and of course workouts all must be on point. I felt bloated yesterday because I've been chewing gum like crazy to combat night time cravings (struggle = SO real), and to be honest I don't think my sleep has been the best or my water intake. Now I just mentally slapped myself in the face and said "Tijana, you have more time. If you drink your water, push your ass off at the gym, be very strict with diet and listen to your coach, you can DO THIS!!!" I know it's true! I am definitely trying not to compare myself to others either, because that can be the worst thing for confidence... and I need to be able to show I'm confident on stage.

How I'm looking: Here are the pics. I used a different bikini than I normally do this time because I didn't have the red one with me. The bottoms are a bit small for this one. Fat loss is undoubtedly coming along but I keep thinking GO FASTER. Legs especially. Even if my abs are bloated, I can see em there a bit.

Speaking of bikini, I ORDERED MINE!! I had the measurements submitted and requested an appropriate bottom for my organization (OPA kinda wants a lot of bum coverage, and my suit is from an American site). I looked at an awesome page on Etsy and the prices and reviews are all very good, in my opinion. She assured my it would come on time so I hope to God it does... hah.

What I'm eating: So much protein. So little carbs. AAAALLLL the cravings! I have to mentally convince myself seitan tastes like cake. I dip it in coconut oil and put cinnamon on it though, so it kinda acts as my dessert. In all seriousness, it's tough and I wouldn't be eating such low fat and carbs for long term, especially getting all that protein from gluten and soy. I plan on doing an alkaline detox after my show and get a wack ton of antioxidants. Working out so much and eating the bare minimum to be as lean as possible is definitely not realistic, and more importantly it does cause a lot of free radicals.


I find that documenting my process kinda feels like the journal I need to write in to deal with all my thought processes along the way... as funny as that sounds. :) I do also hope to encourage people to try a show themselves. Anyone can do it and you really get to test your discipline and see hard work pay off.

Until next time.. I'm off to bed to dream of chocolate dipped strawberries.

xoxo Tij

Pumpkin Pie Squares and Lentil Walnut Loaf

Hey, friends! I am super excited to be sharing some recipes on here after a long hiatus due to my competition diet. Yes, still on that. But I was itching to experiment in the kitchen and work my creativity in my favourite way: through food!

It was Canadian Thanksgiving on Monday, and while everyone feasted on turkey, this vegan gal wanted to put something out there that would make omnivores remember how damn good veg-based food can be. I wanted to show my friends that whole plant ingredients can make up staple meals and that vegans can enjoy a delicious holiday just as much as anyone else, and maybe even feel a bit less bloat. (Although if I wasn't dieting I would be eating everyone under the table probably, lol.)

I wanted to make one staple protein dish and a dessert. A good old lentil loaf is a vegan staple for a lot of holidays. Usually it contains oats as a binder, and your regular holday spices like sage and rosemary... mmmm.

This lentil walnut loaf is made with a whole bunch of WHOLE FOOD ingredients - and it's gluten free as long as your oats are certified as so! It was so delicious, and I think it would have went very well with a cauliflower mash and vegan gravy, which I had no time to make. Here is the recipe:

Lentil Walnut Loaf (vegan + gluten free, with soy free option)

- 1 cup dry red lentils

- 2 to 2 1/2 cups vegetable broth

- 1 to 2 tsp coconut oil

- 1/2 cup each finely chopped onion, carrots, and celery

- 1 cup walnuts, pulsed in a food processor into small pieces

- 1 cup rolled oats (used certified GF if necessary)

- 2 tsp parsley

- 1 tsp oregano

- 1 to 2 tsp rosemary

- 1 to 1 1/2 tsp thyme

- 2 tbsp chia seeds + 6 tbsp water

- 2 tbsp tamari or coconut aminos

- 1 tsp baking powder

- Organic ketchup, as needed

Preheat oven to 375.

1. Cook the lentils (using a slightly larger pot so you can add stuff in later) in the broth over a low simmer for 2-22 minutes, adding more water or broth as needed. Set aside and let cool.

2. Meanwhile, in a medium frying pan, heat the oil over medium heat for 3 to 4 minutes. Add in the onion, carrot, and celery and sautee until onion is translucent. Let cool, and then stir into the pot with the cooled lentils.

3. Mix the chia and water and let it sit a couple minutes. Add the remaining ingredients except for the ketchup, including the set chia seeds which should look like a gel, to the pot with the lentils and veggies and stir well.

4. Lightly grease a loaf pan and put the mixture inside, pressing down to even it out. Squirt the ketchup on top in a zig zag pattern.

5. Bake the loaf for 35-40 minutes, or until it's quite nicely browned.

Serve with vegan gravy and cauliflower mash... delish!

And the dessert... ohhhh boy! I can't lie, I did lick my spoon a lot and I know it was a very naughty thing of me to do. My friends and family ate these right up. Such simple, whole ingredients. Low GI sweetener used was coconut nectar, and the only other sweetness is in that AMAZING crust, which I used as a crust for so many desserts. It's way better than some processed vegan crust, in my opinion.

Pumpkin Pie Squares (vegan gluten free, and mostly raw)

Crust ingredients:

- 1 1/2 cups pitted dates

- 1 1/2 cups raw walnuts

- 1/2 tsp vanilla extract

- 1/4 tsp sea salt

For the squares:

- 750 ml can pumpkin puree (preferably organic)

- Coconut cream from one coconut milk can* 

- 1/2 cup coconut oil, measured softened

- 1/3 + 2 tbsp to 1/2 cup coconut nectar, to taste

- 2 tsp cinnamon

- 1 1/2 tsp ginger

- 1 1/2 tsp nutmeg

- 1/4 tsp sea salt 

 

For the toppings:

- Walnut pieces, coconut flakes, crushed nuts, cinnamon, etc

* For the coconut cream, just chill a can of full fat coconut milk in the fridge for a few hours, and then scoop out the cream at the top of the can when you open it! Save the water for smoothies.

1. In a food processor with an S blade, combine the crust ingredients and process until a sticky dough has formed.

2. In a square pan lined with parchment paper, press the crust evenly using your fingers, a spoon, or a pastry roller. 

3. Using a high powdered blender, combine all ingredients for squares and puree well. Taste to see if you want more sweetness and add coconut nectar as needed.

4. Pour the mixture into the pan with the crust. Use a flat spatula or spoon to even out the top. You can sprinkle any toppings on that you like.

5. Cover with plastic wrap and let set in the freezer overnight. Let it sit on the counter for a few minutes until it's slightly softened, then alice and enjoy!

Progress and some FAQ

This past Saturday marked 9 weeks until I hit the stage. That's just over 2 months until I bare all in a small bikini in front of a whole bunch of people... and it's pretty damn intimidating to say the least!

My progress has been awesome so far. I have been on track, but obviously I still have a while to go. I lost a total of 10 lbs now, but the weight loss is not the main goal. I want to lose fat (especially in my abs and legs) and hang on to the muscles I've been working hard to keep.

I've been getting lots of questions from people, so I thought I would answer some of them here for anyone reading this who may be considering doing a show themselves.

These are all just questions based on my own experience so far in doing my prep, which is not much since it's my first one ever. So hit up blogs like Sam's if you want someone a bit more experienced in vegan bodybuilding. :P

1. Are you barely eating/hungry all the time?

For the most part, no. I realized when I space out my small meals and measure them, I really am not ever ravenous and feel deprived. If I get caught up with work or something else comes up, yes I can go a bit longer between meals and feel hungry. If I do I will have an extra protein shake (just water and Vega) or some water-rich veggies and sauerkraut. 

2. How much weight do you plan on losing?

It's not about the weight loss or even the percentage of body fat. My coach is going by how my abs look (that's really how you can notice BF go down anyway). I have been losing about 2 pounds a week so far, but that will probably stop going down quite so rapidly. We'll see!

3. Do you get cheat meals?

I FINALLY am getting cheat meals!! Once a week I will be allowed to go nuts on as many calories as I can. I know many people are going to disagree with the whole cheat meal thing, but I am not one of them, so I say to each their own. Honestly, if you read my blog you know I crave healthy vegan food for like 90% of what I eat.

If you're curious, I'll probably be having lots of green poutine from Fresh (no crazy ingredients, and it's deep fried but it has GREENS on it, okay?!), and some some of dessert. I'll definitely post pics on my Instagram!

4. You can't have a drink occasionally? At all?

Yeah this part SUCKS. I would give up all cheat meals for one night on the town... lol. I'm just being honest. You really have to suck this one up because alcohol will make you store fat, and obviously it has a lot of calories.

5. How brutal are the workouts?

I honestly train my butt off all the time in general, but now I am seeing how proper and consistent nutrition and counting portions makes a huge difference to reveal my hard work. Also, my workouts have been much more consistent and focused on building the areas in need.

Normally I would work out 4-5 days a week, but I wouldn't do as much cardio as I am now, even though I am a fitness instructor for a HIIT style cardio class. I will always hate cardio on machines, but the leanness calls!



So finally, here are my progress pics... this is what 5 weeks of hard work looks like!

Happy with my midsection and shoulders the most! The legs are coming down but that cellulite persists. And for the record, I am happy with my body no matter what. I'm not saying I was fat before. But this show has a specific goal, so I am pushing for that in the next 8.5 weeks!


Have a good hump day, guys. Get your workout in!

xo Tij

Bikini Diet VS Regular Diet + Progress Pics

I wanted to post a little bit about my progress so far for those interested. It's been about 3 weeks now, and I've lost about 4 lbs and I can fit into pants which used to make me look like a stuffed sausage! My body is changing slowly and surely, and these progress pics after 2 weeks says it all:

Sorry for the awkward posing in the first pic lol. I was especially shy to post these because I have cellulite going on, but honestly what lady doesn't? I've been working hard to reduce the fat in my legs especially, and I can see the progress in these pics in that area the most!

By the way, I intend to be honest and open and post a lot about my journey along the way in this competition. I will (already do) miss making elaborate vegan meals every day, so the food blogging may reduce... It's gonna be pretty competition-focused here until November. Hope you guys will enjoy following me along the way!

Speaking of food, I wanted to talk about the difference between what I normally eat versus how my diet is now structured.

First of all, I definitely eat more calories normally than I do at this phase of my competition. My diet just got modified a bit more for the next 4 weeks to have less carbs and calories and a bit less fat. I am still eating almond butter so I am uber happy! Although if I was eating without restriction, I would just grab the whole jar and go to town as a snack.

I definitely eat more carbs on a regular basis when I'm not on prep. I think right now my diet is less than 40% carbs, and that's mostly complex carbs. I have one fruit a day. I am NOT saying eating carbs is bad and that low carb is good. To lose fat, I am trying to slowly give my body less fuel through carbs so it will mobilize some of my stored fat. My diet is not super low carb either, trust me. I still have my oats, banana/apple a day, and plus a shit ton of veggies. Keep in mind this is my first competition and my prep will only be a total of 13-14 weeks, so the diet gets strict pretty quick!

The lower carbs, no alcohol, tons and tons of water every day, and good sleep (for the most part, I'm human!) have all contributed to the weight loss and feeling leaner. I can't stress enough how the body really needs to be balanced in all aspects of health - so rest and hydration are KEY. You can't just put fuel in your tank and expect it to keep running with no other maintenance.

Here is a typical day for me:

- Oats, protein powder, a bit of cinnamon and unsweetened almond milk

- 1 fruit (apple/banana) and almond butter

- Big salad with tempeh, greens, and hemp oil

- 2 rice cakes and a scoop of protein (post-workout meal)

- seitan, veggies, a bit of freekeh (cracked green wheat)

I also have an optional meal after that if I get hungry with some protein and veggies, but so far I've just had some snack cravings here and there which I satisfy with some organic vegan kimchi. Also, if I'm STARVING and my meal is not with me (I live an hour away from where I work. I've said no to going out many times because meal 5 is at home!), I'll have another scoop of protein to tide me over.

I also drink a coffee a day and maybe some tea later on. I just put unsweetened almond milk in it.

Supplements I use are vegan BCAAs from Genuine Health, Vega protein powder, and a green tea fat burner in the morning and post workout.

So far I'm not sure when or if I'll get a cheat meal. I am being a good girl so I can get lean fast and eat ALL the vegan pizza and desserts!!

Do you guys have any specific questions about my prep? I'd love to answer what I can. :-)

Love,
Tij xo