Sunday, April 19, 2009

The Attitude of A Winner - "It's not over until it's over" (and it's never over)

This is an exerpt and my reply from a DE High Performance client's blog, that I wanted to share here.

For most bodybuilding shows the routine is for entertainment purposes - for the audience - and normally not considered for your overall placing.

One organization in Ontario, the UFE (United Fitness Events) is the exception. They do count the routines towards your overall placing.

So the decision is made in the prejudging. Some people use this as an excuse to eat / drink more than they should or less than optimal food choices between prejudging and the evening show.

But if you think like a winner and an athlete, you always overshoot the finish line. It's not over until it's over. And even then it's not over.

This picture was in my OPC (Ontario Police College) dorm room. It kept me going many days.

1) There is the overall and the overall is done after the winners of each weight, age or height class are determined and awarded. And in my opinion, the overall IS the competition. When you win the overall, you are the winner. I am not taking anything away from anyone who wins their category, or places or whatever... we all have goal sand we all define success. I have been very happy with winning my class (Nationals last year when I did not win the overall against my coach, but won my class) or was not the overall winner (Arnolds for example). But I mentally shoot high and see the overall as the main goal. Everything is an expectation, not an accomplishment.

2) You prepared all this time for the "big day" so take it seriously. You do EVERYTHING with 100% importance and as a professional. You are an athlete, and everything matters. The routine is what can set you apart

3) in this industry, it is not always about being the big winner. There are awards given sometimes for Best Poster, Best Costume (in the theme wear of Fitness Modelling for example) and Best Routine. You can also make people remember you with your routine, your stage presence, your overall attitude and demeanor. Some people do not win or do not place, but make covers or the inside of magazines. Or they may be featured in an Internet article or offered supplement sponsorships.

When I say "even then, it's not over". If you win the overall, you may be involved in more pictures and/or interviews (on video or audio) after the show. You may have a photographer or other industry person contact you the days or weeks after the show for interviews or photo shoots. You may be asked to do a presentation or represent somewhere (like a supplement store) and have to do your best to look the part.

Take your role as an athlete and a representatiave of the health and fitness industry seriously. This is not necessarily for Yvonne directly, but everyone who competes.

Never assume something does not matter. It all matters.

One last thing - being A winner and being THE winner are not the same. Always strive to be A WINNER and being THE WINNER will come naturally.

PS - Yvonne, I am superproud.

Originally Posted by ygentile
Well, pre-judging is done. I'm at home resting, redoing my hair and refreshing my makeup before the evening show.

I entered two classes - Open Women's (tall), and Master's (35 yrs old and up), both pro-qualifiers. I think I'll place in the top three in both. In both classes, they moved me to the center of the line (or just to the right of center), which is usually a good sign.

I found out today that the routine is not even considered in the scoring. That means two things - 1) How I place is strictly ruled on my physique and posing/stage presence in the mandatories, and not my gracefulness (or lack thereof - LOL), so 2) I can really relax and have fun with my routine tonight.


A Slender to Sexy Success Story

12 lbs of muslce in 12 months!

BEFORE - May 2008 - 118 lbs / 7.9% body fat

CURRENT - May 2009 - 130 lbs / 7% body fat

Renee's entire slender to sexy success story will be featured in Figure Athlete in May.

Wednesday, April 8, 2009

NEXT LEVEL TACTICS - "Step away from the bunny!"

The first thing that comes to mind at Easter is chocolate... a far cry from the reason for the season.

So how do you partake in Easter festivities guilt free and fat-free? (I mean the potential fat on your thighs and love handles)

- Commercial Easter products and those $2.49 solid chocolate bunnies are sugar, fat, additives, plastic and other crap I cannot pronounce. At least IF you are going to go chocolate, fine a small dark chocolate Lindt bunny. I personally am a chocolate fan and do not pass up a dose of my favorite food at special occasions like Valentine's Day and Easter, but I go for quality not quantity. We deserve the very best! And good things do come in small packages... that applies to chocolate and your tightening physique.

2) EARN YOUR INDULGENCES! - As you all know, I love to train and train hard. I earn my holiday feasts by preceding them with monster workouts. Kick your own ass this Easter weekend so the family food frenzies do not go to your ass. Try to pick nutrient dense, balanced food choices at the dinner table like lean meats, veggies, sweet potatoes over potatoes and avoid the appetizers unless they are a veggie tray and shrimp ring. Nothing else will do you any good. So again - WORKOUT and then EAT... in that order.

3) THE EASTER BUNNY IS FOR KIDS - Enjoy time with family, the extra extra long weekend away from work, read a good book, relax and do a bit of nothing, let your mind unwind. And when you are tempted by the crap chocolate, remember it's for the kids. You have been there and ate all your bunnies many years ago. That part of the holiday is NOT for you. Be an adult.

4) NO GUILT - whatever you do and however the Easter weekend goes, you must EMBRACE your choices. Guilty feelings and guilt behavior such as doing 40 minutes of meaningless cardio to try and equate the damage done from the garbage you ate the night before, does you no good. It is a waste of energy and time. Whatever decision you make, make it (so stop and reflect), take ownership (no excuses) and embrace it (associate nothing but positive feelings and energy to your decision. Take ownership of your behavior and decisions.

Happy Easter! And remember, "step away from the bunny!"

Monday, April 6, 2009

NEXT LEVEL NUTRITION - Control Food Cravings

Do not allow cravings to control you – turn the tables on cravings and take control of them with this 5 Step Process outlined by Defining Edge Distance Coach, Kate Kline.

1. Stop. What emotions am I feeling?

2. Reflect. Why do I want to eat this? What will it give me? (pleasure, happiness, excitement, acceptance, etc..?)

3. Think. What are the consequences of this action? How will it affect myphysique, my progress? What are my goals? What do I want to look
like? How bad do I want to get lean? Picture what your mentor (whoever that may be) would do in this situation.

4. Consider alternatives. What other ways can I facilitate those
emotions? (having a nice conversation, giving someone a compliment, training, drinking a glass of tea, reading a cool book, thinking about something/someone special, having a healthy meal, having a piece of fruit that is good for my body, etc....)

5. Evaluate the choices and make a decision.

This 5 Step Process doesn't just apply to food cravings. You may not have food issues but perhaps have trouble controlling emotions. The same steps apply.

We all move so fast in today's society that we don't stop to THINK before we react. We just react without any consideration to the specific situations or the consequences of our reactions.

It is also why people are so quick to judge/misjudge others. We see someone doing something "different" or what we think is "wrong" and we make an immediate judgment, without taking into consideration the situation or circumstances that may have prompted the individuals' actions or behaviors.

So whether it is a chocolate cake, a co-worker or something that goes against your values - take the time to THINK and REFLECT. Not only will your health and body improve, but also your relationship with yourself and others.

Brilliant Kate! Thanks for sharing. K

Friday, April 3, 2009


This month may be about the Next Level Nutrition Challenge, but EVERYTHING can be taken to the next level in order to bring you closer to your best YOU and optimal health, fitness and performance.

April 3, 2009

Next Level Training is about pushing beyond your limits. The brain stops before the body. Thus, you have to turn off that part of your brain that says "this hurts", "that's good enough", or "I"m done" and turn ON your drive and focus on the goal and say "this is easy!", "4 more reps" and "I can do it".

The brain leads the body. ALWAYS. You are in control of everything. Whatever you think you can do, will be done. So from here on in, let's apply the 4 MORE REPS RULE.

I used this when I was preparing for the Arnold Amateur Bodybuilding championships in the final weeks. My body fat was at very low levels, beyond where the body wants to be for optimal health and performance. I was eating a diet consisting of ultra low carbohydrates which is a source of fuel for both brain and body. And I was training 2 to 3 times a day. Most brains would say "I am tired", "I am weak". So I had to work very hard to apply Next Level Thinking and not let the brain dominate the body.

So I made it a rule the final few weeks of training to say "4 more reps" during every set and "I am strong and energetic" before every workout. It worked. Not only did it work, I had some of my best, most energetic, strongest training sessions to date.

Your homework:

Do NOT let your brain interfere with your body's ability to perform optimally.
Push to the NEXT LEVEL
Apply The "4 more reps" Rule
NO Excuses! (yup, none)

If YOU would like an opportunity to push to the next level, training for the Push/Pull (bench press and deadlift) in Belle River begins on Sunday April 19th at 7:00 PM (6 weeks). This opportunity is open to ANY Defining Edge personal training clients, regardless of age or experience. Be a part of a great team of dynamic women - learn a new skill - participate in a rewarding sport - push yourself to the NEXT LEVEL.

Wednesday, April 1, 2009

A Healthy Balance


The Defining Edge philosophy is about striving to be your best while maintaining balance and health. My first experiences with the physique industry came as a result of many athletes needing assisting in getting balanced. Many were being prepared for contest with so much deprivation and restriction for so long that the pendulum would swing very far and hard in the opposite direction after the competiition - IF they even made it that far. Many never made it to the stage because they were just too drained or unhealthy - their body rebelled.

My goal was to find a better way and stop the insanity. The sport is supposed to be about representing health, strength and fitness - NOT to be a walking skeleton on stage or to suffer the effects of 12 weeks of preparation for the next 2 years.

Thus, this recent feedback from one of my competitive clients means a great deal to me. The athletes I coach are representative of the Defining Edge philosophy and proof that it works and you CAN do it better. They DO do it better.

" many things are different about preparing for comp with you it's amazing. I'm realizing now how many things I was told to do that were wrong (and some maybe not even healthy).

With your guidance, I'm just as lean without looking emaciated, my energy level is good, my mood is incredible, and my digestive system is functioning! What a difference! :-) I'm relaxed and having fun!"

I would like to thank DE athletes and clients for having enough trust in their coaches, faith in themselves and value for their healthy to try a different path - a better path.



Welcome to DAY 1 of Krista' Next Level Challenge Series.

The sun is out

The temperature is rising

So is your level of motivation to take your physique to the next level!


To kick off Spring, I am putting out a Next Level Nutrition Challenge to all my personal training clients. I have said it many times - eating for a body transformation is SIMPLE! Not easy, but simple. If it was easy, everyone would look and feel amazing and have the body they want.

But it can be done. If we tackle the challenge as a group, a support group is created automatically.

So what does the challenge entail?

1) Stop eating crap or stuff you know does not work for you

- for some that may entail wheat, dairy, fruit, protein bars, coffee too late at night, artificial sweeteners, "chick" food like instant dinners, flavoured yogurt or cereal bars
- for others that may mean cookies, crackers, alcohol, chips, pizza, kids snacks, candy, 1/2 a jar of peanut butter or dinners out far too often.
- the more you say NO and eliminate these foods or replace them with better options for you, the closer you will get to your optimal body.

2) Eat every 2-3 hours WITHOUT FAIL! This will mean a minimum of 5 feedings daily and maybe 6.
- schedule it initially so it becomes systematic
- for example - 7:00, 10:00, 12:30, 3:00, 5:30, 8:00
- I guarantee you will have more energy throughout the day and will be less inclined to eat crap (referred to in #1) later in the day if you eat frequently.

3) Eat PROTEIN at each of those feedings. Best choice is ANIMAL PROTEIN.

- animal protein feeds muscle and increase saiety. Again, this will help you adhere to Rule #1 and also Rule #2 as when you eat protein as your foundation, you will have to eat more often as it does not bloat you and bulk you like a big meal of feel good carbs.

Get your protein from the following options (not limited to):

Beef (lean)
White Fish
Oily fish like salmon, trout, herring, sardines
Eggs and Egg whites
Pork Tenderloin
Protein Powder (high quality and various sources)

- Most of you should be aiming for 25 to 35 grams of protein at each meal or snack
- You do not have to measure because it is almost impossible to overeat protein like you can carbs

4) Eat FIBROUS VEGGIES with your protein

- raw, steamed, sauteed, blanches, boiled or grilled ideally
- various colours and varieties will provide you with plenty of nutrients
- no need to measure

5) Include a small amount of HEALTHY FATS with your protein and veggies

- you have to eat fat to lose fat
- not only will these essentials oils help you shed the excess weight / fat, your health will improve at all levels also.
- Fat is NOT a four letter word

Get your fat from the following options (not limited to):

Olive oil
Ground flax
Fish oil
Any oil blend from supplement store such as Udo's or Vega
Almond Oil
Coconut oil
Pumpkin seeds
Sunflower seeds
Sesame seeds
Hemp seeds
Natural nut or seed butters
Egg yolks
Naturally occurring fats in your meats

6) Refuel and Reward yourself with POST WORKOUT CARBS

- the best time to get your beloved carbs in you is after your workouts. Your muscles will soak up the "energy" food after depleting their stores.

Best carb options post workout:

Cooked whole grains such as oatmeal, quinoa or amaranth
Fresh Fruit - pineapple, berries and kiwi are on my Top 3 list
Dried Fruit (natural or organic such as figs, dates, prunes)
Rice cakes (many whole grains options here)
Dry cereals
Fruit Juices - pineapple, pomegranate, prune are on my Top 3 list
Root veggies - sweet potato, carrots, parsnips, squash
Beans and Lentils
Cottage Cheese or Yogurt (mix in fruit) - also a protein source, but best eaten post workout


- If you are not very carb tolerant, have a high level goal or are currently in higher body fat ranges, then you may not benefit from as many post workout carbs as others. Those of you that are carb tolerant, have done a great job getting pretty lean already, you will NEED ample post workout carbs and maybe even PRE workout carbs (like a pice of fruit) to get optimal results.

- This is called INDIVIDUALIZATION - what works for one may not work for everyone. By experimenting and continually making sound nutritional habits part of your overall health and fitness strategy, you will learn what works for you and what does not.


In a journal, outline the following:

Your GOAL - is it a certain weight, a certain size, to look / feel a certain way or something all together different. You NEED a goal to keep you motivated

What CHANGES you know you can make to help you move towards that goal. - maybe you are eating something less than optimal on a regular basis or you eat too many snack foods, diet foods or processed foods. Perhaps you know you do not eat enough protein or take in enough healthy fats. But I guarantee, you KNOW there is something you can do or change to go to the Next Level of Nutrition.

Your OBSTACLES and AIDS in accomplishing this goal - what do think will hinder your progress and what will help your program and what do you plan on doing to overcome those obstacles?

FREE nutritional seminar for DE clients when you bring a friend. Wednesay April 29th


This post is part of Krista's NEXT LEVEL CHALLENGE Series that has gone out to all her one-on-one clients.

NEXT LEVEL THINKING - April 1st, 2009

Some are big believers in The Secret, The Law of Attraction, The Power of Now and similar movements. Others think it's hokey, voodo or downright fluffy. Whatever camp you reside in, you MUST believe in your ability to accomplish whatever goal you set out. The mental component of goal achievement is priority #1 before anything you do physically to make the goal become a reality.

My business motto is ASPIRE - ACT - ACHIEVE. It is very simple and effective. The ASPIRE piece of the puzzle includes your belief in what you are aspiring towards.

Now most of you would immediately feel that you do have a strong belief in your ability to accomplish the goal. But my dealings with personal and distance (email based) clients has taught me otherwise. On the surface level, we believe and say "of course I think I can otherwise I would not even try." But upon further investigation, we have very STRONG and deeply rooted perceptions, conditioned patterns of thinking and layers of baggage that impact every fibre of our being and every cell of our body.


Well, we can very easily take on other people's energy or "stuff". Ever said this "he was just not himself", or "I just don't feel like my normal self today". Well that's because he wasn't himself and you are not yourself. If we are not personally strong one day or at a given moment, we can take on another person's energy.

Anytime you are not grounded or in tune with your "inner self", you will not be in the right frame of mind or in an optimal position to achieve your goals and become your best YOU. So how do you test for this and what do you do about it?

This test should be done every day upon waking to ensure you get your day started on the right foot... YOUR foot:

1) stand up tall, take a breath, focus on the core of your body (focus internally) and silently or out loud say "I am _________ (your name)". If your body naturally pulls you slightly / leaning forward that means YES. If it pulls you back, that is a NO.

If you get no response at all, it simply means you are not very connected or intune with yourself YET or you think this is completely silly. If that is the case, you would benefit from a Reiki session or yoga movements to learn to be more intune with your body.

2) If you scored NO (leaned back), the you must turn yourself back on. Bent down and sweep the ground with your hands and bring your hands up your legs / chest and up into the air with a deep breath. Do this 3x. You can say "I am ________" while doing this too.

3) Retest and you should be back to your old self again!

The quicker your body moves forward or back means you are very intune with yourself.

The stronger the pull forward or backwards is means the answer is a strong YES or NO.

Why is this important?

Well our fat/weight loss efforts can be hindered if we are not grounded or if we are taking on other people's negative energy.

It is important to do this upon waking and also after being in meetings or encounters with people. Eventually you will feel when you are "off", "out" or no longer grounded and be able to ground yourself pretty quickly.

This GROUNDING test and exercise is just step #1 to being in the right frame of mind to accomplish your goals. Beyond that you have to be more aware of your internal dialogue and your perceptions and belief and how they may be holding you back. And remember, we all have natural personalities and natural tendencies, but all of them can be MANAGED. You are not changing who you are, but rather managing your personality traits that may not be your most favourable ones or the ones that do not serve you well.

Until next time... keep working hard towards the NEXT LEVEL!

REMINDER: Krista will demonstrate and teach this grounding technique along with other Top Tips for Nutritional Success will be outlined in a FREE presentation for Defining Edge clients when they bring a friend. Wednesday April 29th at Highway Pentecostal Church 7-9 pm.