LEAN EATING with Krista Schaus

Meet Elev8 - Lean Eating MENTOR

2012-01-08T17:48:00.000-08:00

Meet Desdamona - Lean Eating MENTOR

2012-01-08T16:37:00.000-08:00

My name is Jennifer Bryan, and I am honored to have been chosen as one of your mentors. I first started Lean Eating in August of 2010 and then went through it again with the January, 2011 group. I wasn't a finalist in either group. I didn't win any of the prizes that would have brought my picture to your attention. You have no reason to know my name or who I am, yet you are my prize and truly the one that means the most to me. Again, I am truly honored to be given the opportunity to share this journey with you and hopefully help ease the way just a little bit.

Since you likely know little if anything about me, let me tell you a bit about who I am. I'm 38 years old, married with a 12-year-old golden retriever named Abbie and a 2-year-old German shepherd named Luna.

I work 12 hour night shifts in the emergency department between 10 and 12 shifts per month. On those days when I'm not working, I play hard--scuba diving, kayaking, hiking, taking pictures, going places in our motor home, or just spending every possible minute with my family. Every couple of months or so, I make the 600+ mile trip to the place where I grew up to visit my family there and take care of a few things with my aging mother. My history with food is sordid. I have been anorexic. I have weighed somewhere north of 220 pounds, afraid to weigh because I didn't want to see the real number. I have been afraid of food. Food has been my best friend. I love to move and love to be outside. Exercise and sunshine literally keep me sane, a lesson I learned in my late 20's. Unfortunately exercise and sunshine to do not keep the fat away. I make my home at the end of a one lane dirt road, my gym a trail through the property and some well-chosen equipment under the carport on our shop. I share these things with you in hopes that you will find some common ground in there somewhere and see that things aren't always easy for me, and my life is not perfect. What I have found with Precision Nutrition and Lean Eating is a way to manage the imperfections and come out healthier on the other side.

BEFORE LEAN EATING

During my first round of Lean Eating, which was at that point a six month program, I lost about 17 pounds. I spent that round learning again how to incorporate the eating habits that I already knew were best for me but had somehow had difficulty implementing. Losing the first pounds took a full three months of consistency, but the losing eventually came--when the believing came, when I began to overcome the obstacles in my mind. That round was about following the habits and believing in them. The second round was about following my heart and believing in myself. Having incorporated the habits and already believing in them, I was able to begin to believe in myself and begin to find the things in my life that were holding me back which in turn made the habits easier, the cravings less, living the habits something that just was instead of something at which I had to work. Right now this might seem like insanity to you, a bunch of touchy-feely hoodoo, but as the next year goes along, I encourage you to open your mind to the possibility that your nutrition might not be where you want it to be because there might just be parts of your life that are not where you want them to be. Then again, your nutrition might not be where you want it to be because you buy too much pie.

Regardless, I look forward to helping clear this path for you as you take this journey. Feel free to reach out via the messaging system or the forums with any questions you might have for me or if there is anything with which I can help you. Should you find yourself more curious about me, click on my screen name, then on "view public profile." You'll find lots of photos there of me, my girls, my gym, and my antics. And in my signature is a link to my log, my place for all the grisly details.

Best wishes, ladies!

We DID find some sunshine :-)

2011-11-28T08:03:00.000-08:00

This shoot was particularly special to me for a few reasons.

1) I peaked right along with my Lean Eating ladies from Team Iron Phoenix.
2) The vision for the shoot was mine, creatively and I had alot of fun with hair (thanks to Lara!), accessories and clothing.
3) I didn't follow any strict photo shoot diet and this was not synced with a physique contest. This represents me - just being real... always aiming to unite strength and beauty ... yin and yang.

You can see "me" coming out through my eyes. And it really does help that my photographer is my love. He truly does bring out my best in all ways.

K

SNOW BIRD Shoot Continued

2011-11-28T07:59:00.001-08:00

Do you get it? Canadian girl... goes south... for the winter.

Ok, good. I didn't want the theme to get lost on you. :-)

SUPER FUN!

K

SNOW BIRD Photo Shoot

2011-11-28T07:05:00.001-08:00

This was super fun theme. Even though the California weather didn't cooperate, that didn't stop us from showing off our Canadian colours on Huntington Beach last week. It was a windy and slightly rainy 60 degrees. Still quite warm from Canadian standards in November!

Thanks Scott! You always bring out my best.

Krista & Jen hit Muscle Beach!

2011-11-25T09:20:00.000-08:00

I managed to squeeze a bucket list item into my California get away last week thanks to good friends and colleagues, Jen Cooper and her husband John Goldthrop who invited us to Venice Beach and of course Muscle Beach for some pictures. I thought we can to better! WE MUST TRAIN!

We felt the spirits of the founders of the Iron Game and got a little extra MOJO into those muscle.

That's a memory I won't soon forget!

From DIM Dosage to "Ask Why 5 Times"

2011-11-22T08:43:00.000-08:00

Hello,

I wondered if you could help me at all with a slight concern I have. I have supplemented with DIM achieved some fat loss results. I used a high dose of around 3 tablets 3 times a day as part of a strategy to cut my body fat down. My girlfriend saw how this had worked and herself decided to use 2 tablets twice a day.

She also saw positive results and decided to up the dose to 3 tablets twice a day with breakfast and dinner.

She also takes the contraceptive pill to stop her getting pregnant and her periods have always been regular, however when the cycle of contraceptive pills finished her period did not come, it is now just over a week late and I wondered if Dim can counteract the pill?

Can supplementing with DIM effect a females Menstrual cycle or the estrogens needed in females for optimum fertility?

What would you advise at this stage, we will take another pregnancy test and have booked a Doctors appointment but are also keen for your advice.

My girlfriend is 34 and hopes to have children next year and we wondered what your thoughts are on the best course of action from here?

Many thanks for any advice you can offer on this.

**********************************************************************************

My simple response:

Consider the dosage for her. She is not the same gender or size as you thus would perhaps benefit from a lower dose:

Patients should expect to get therapeutic results taking DIM•AvailTM at the recommended dose of 1 to 2 soft gels per day taken with breakfast or dinner. (Charles Poliquin)

My not so simple response:

Nice work with your goals and progress.

The simple answer to this question (Can Dim effect a females Menstrual cycle) is yes. Why? Well 2 reasons (which is where I will get to the not-so-simple stuff):

1) DIM is an estrogen modulator. It takes up the parking space so to speak for estrogen in the body and has a favorable impact on estrogen / androgen balance favoring the body to less estrogen dominance and brings androgen into a more favorable position (increased relative to estrogen)

2) Because of her informal study :-)... she started taking DIM and missed a menstrual cycle. However for there to be cause for concern it would take 3-5 missed cycles to be deemed necessary of further investigation.

You need to keep in mind that when some sort of hormone balancing is the objective, the pendulum will swing all over. You basically are rocking the system... something may have been stuck and you dislodged it... now that estrogen / androgen ball is swinging. So it is over to the other side. If you allow it the time it is worthy of to truly balance (3-6 months... perhaps 2 years in some cases), that ball will land in a new middle (balanced) position.

Does this make sense?

I used to caution my BioSignature clients that things may get seemingly worse before they get better.

But that's not really the case - we simply started moving that ball of the pendulum which is a MUST for there to eventually be balance.

On that note, the thing that is more problematic from a hormonal imbalance perspective is oral contraceptives. Your gal may want to investigate other means of birth control that allow her hormone profile to be natural and healthy. Giving the body more / extra estrogen is not the best choice for women. We are becoming more and more educated and aware in this area.

Here is an article from Dr. John Berardi about birth control and progress.

And you may want to learn more from Dr Bryan Walsh about the synergy of hormones.

Lastly, Charles Poliquin is a big fan of DIM and you could learn more from him on the subject.

However, I would not be quick to blame DIM specifically or as a lone suspect. I always dig deeper and look to stuff like:

*Stress
*Sleep
*SELF (root emotions, thoughts and feelings about self)

WE hold the answers to all our "problems" and imbalances deep within our self and at a much deeper level.

DIM may simply be working in partnership with many other physical and metaphysical stimuli and influences on the body.

Look at every thing... every angle... every facet of self to get to the ROOT of the issue or at least a 360 degree perspective before jumping to any conclusions.

Here is a good exercise.

Ask Why 5 Times

With your partner's permission and when feeling comfortable and open, start with a very simple and surface level question then keep giving the answer back in a question that is a why.

Example:

QU1 - Why is taking DIM important to you?

To get leaner and healthier

QU2 - Why is getting leaner and healthier important to you?

To look and feel my best and to be able to have a healthy baby

QU3 - Why is looking and feeling your best important to you?

(she pauses... tears start coming.. you do not interrupt her or say anything... just have supportive patient energy)
Because it makes me feel good about myself

QU3B - Why is having a healthy baby important to you?

(more tears... hard to answer... be patient... hand on her shoulder for a moment only)
Because I feel it is my time... I am worried I won't be a mother and it's a very strong part of me... I feel a pull to be a Mom. .... pauses a gain... (there is more)

QU4 - Why is it important to you to feel good about yourself?

... hard to answer.... the truth is close... "Because I don't... I always feel that I am not worthy... not good enough... need to be more, to be leaner, to be more accomplished. I don't feel quite ME yet."

QU4B - Why is it important to you to be a good mother?

So I can be the Mom for my child that my Mother could not be for me.

BOOM!

We are getting somewhere... the truth. The CORE truth. Truth capital T.

"So what I am hearing is that you don't feel worthy... you don't feel good enough and you were lacking things from your Mother when you were younger. Does this sound about right? Would you like to talk more about both of those? Let's start with your Mom when you were younger and our childhood."

Supplements are important but the Truth is more important. You can be a great partner by not only helping her with her nutritional needs and supplement strategy, but helping her unlock the mysteries of her True Self and her deep level needs.

Hope this helps in some way.

Namaste,

Krista

It is NEVER to late to face your fears

2011-11-13T08:58:00.000-08:00

Hi Krista,

Here are my thoughts on recent Difficult-Difficult that I tackled:

Photo Shoot

I was part of the Lean Eating 2010 group and decided not to do my photo shoot assignment in the time frame the assignment requested. I recently completed the assignment Oct 8th and felt like a million bucks doing it!!!!

In trying to process why it took me so long I came across these answers:

WHAT WERE MY FEARS/CONCERNS?

a) I'm a perfectionist....I have an all or nothing mentality. I struggle frequently with just letting things be or the best they can be for the 'moment'. Many of my goals and intentions get derailed or go uncompleted because I want the outcome to be perfect. My most important learning from LE is that health and fitness, the person I want to be is a journey. How I respond to the bumps, curves and uphill climbs ARE where the greatest learning will take place. Pushing past the difficult-difficults are where the fruits of my labors are realized. AMAZING how I've learned that the destination is not the endpoint....it is the launching pad for the next journey and the next set of difficult-difficults - it's a life long journey.

b) Fear. I was afraid to be disappointed. I had specific expectations of what my measurement should be, my body weight, my body fat percentage and what the picture should look like. Months in advance of the photo shoot I was already developing a backup plan. I was setting myself up for failure already. I was discounting the hard work put into the workouts. I was protecting myself from the fall, even before there could be a fall. If I didn't like what I saw, how could I recover from it, would I fall completely off the wagon, would I binge or use food as the comfort? I know now, that I didn't want to face dealing with those emotions so I pushed them back by not 'going through' my difficult-difficulthttp://www.blogger.com/img/blank.gif

WHAT INSPIRED ME?

Meeting the wonderful ladies and coaches of LE in Niagara June 2011 at the LE Gathering. What an AWESOME experience, uplifting to the core! I realized at the brief day and a half gathering that "cheerleading does not make you http://www.blogger.com/img/blank.gifbetter" (Krista Schaus). If I signed up to be on the team, come ready to play! Secondly, "underestimating leads to underachieving" (Gino Arcaro) - if I'm dressed to play, play to WIN!

Everyone there, LE coaches and LE women were so open about their journey, truly genuine and so willing to pay it forward. Renee Willis sharing her story, she was not afraid to allow us into to her core being. She walked us through her darkness and vulnerabilities as if I was the only one in the room with her. These were the same women in our forums!!!! How could I not WIN with so many people sharing their stories so I can learn from their journey.

P.S. The photo shoot demo WITH the music ROCKED!! That is the only thing I wished I had at my shoot....music is truly a reflection of one's soul.

KEY LEARNING POINTS

Change IS uncomfortable! I went through many sessions of positive self talk!....., set yourself up so it is difficult for you to back out.

Tell people your goals. For me this shoots the accountability factor way UP! I want to be a woman of my words. I had an LE friend email me about my shoot to followup, crazy how these LE woman can hold you accountable!

THE ADRENALINE RUSH IS UNBELIEVABLE. I was on a natural high for weeks, the day of the photo shoot, the day the photographer loaded the proofs, the day I received the disk AND today as you are reading this because I CAN PAY IT FORWARD.

Thank you Krista for allowing me to share, I hope your Iron Phoenix team can use my story to help in some way on a part of their own journey.

Annie Kasper (akasper)

LE August 2010 - Team Barbelles

BEFORE (August 2010) & AFTER (October 2011)

Precision Power Workshop

2011-11-07T12:06:00.002-08:00

Many thanks to Linda McFeeters - Precision Nutrition Moderator and Lean Eating Mentor - for her part in making our combined vision of PRECISION POWER a reality.

We had a great group of members that was small enough to be intimate and allow each person to go through the main lifts and benefit from some expert guidance and tweaking.

TOP 5 TWEAKS & TIPS to turn a standard squat into a powerlifting squat were:

1) Set the chin / create a neutral spin (Mark Rippetoe's Starting Strength is a great resource to learn more). I call it a humbled chin. Like you just ate something gross or really sour or you are trying to make a double chin. That means CHIN down, not just eyes.

2) Bar Position - Bring the bar down in the squat from the standar an upper trap position and use the rear delts as a ledge for the bar.

3) Use the breath! Inhale BEFORE the lift; HOLD the breath on the way down (squat and bench press), EXHALE explosively during the concentric porition of the left (the press or upward portion of the squat). Fill the lungs; expand the chest - breath = strength!

4) Think LOCKED & LOADED: "The tighter the set up the smoother the lift", "the more time given to the set up, the quicker and more explosive the lift", "the more painful the set up, the easier the lift"

5) Powerlifting is all about the MOVEMENT, not the MUSCLES. Take your attention and put it into the bar and into the lift itself. Use every muscle of the body and every system of the body (including the MIND) to executive this lift.

Important Note when learning a new method or variation of a lift: Bring the weight / load down and execute proper and near perfect form before aiming to increase. "Form first; then weight." "Strength first, then speed."

Carb Drunkeness Confessions - POST HALLOWEEN

2011-11-01T05:55:00.005-07:00

Halloween - How did you fare on the GOOD, BETTER, BEST Scale?

I enjoyed a few of my favorites on Sunday (Reeces Peices) and had one cup cake the day before that was pretty heavenly and immediately induced a wave of carb drunkeness.

But applying "good, better, best" measuring stick, this year was much better in that I struck a healthy balance.

I feel that a handful of Reeces Peices and a cupcake over the course of 2 days was a normal indulgence from a mindful Lean Eating coach. VICTORY!

MENTALLY (the THINKING)

- It was premeditated and planned.
- I felt very in control of my choices.
- I also accepted (and totally expected) the bump up on the scale the following day and the evidence of an imbalance of healthy flora (I get little bumps like pimples on the inside of my nose when I eat too much sugar... dates set it off big time).

Strike a balance between good and evil (bacteria) with BioK

PHYSICALLY (the DOING)

- I countered with an entire container of Bio-K (1/4 is the recommended serving), a Clean Slate mentality and an exceptional eating day on Monday.
- I also decided to focus on increasing my compliance nutritionaly from about 80% to 90% for the next phase (2 weeks at a time is my "look ahead")

Busting a move to break out of the 80's and get into the 90's

Today is November 1st - the 4th Quarter of the Lean Eating Game!

So let's empty the closet and dump any confessions of a Carb Drunk Lean Eater, post Halloween and JUMP ON and JUMP IN the "go for it!" movement with me.

Slow Down to Get in Shape Faster, Says Precision Nutrition Expert

2011-10-26T15:39:00.000-07:00

Slow Down to Get in Shape Faster, Says Precision Nutrition Expert

FREE Stuff... AWESOME Free Stuff, even better

2011-10-26T12:41:00.000-07:00

Precision Nutrition just joined the world of social media in a big
way, launching an official PN Facebook page.

As a special thank you for coming to check out our new home on
Facebook, we're offering 4 special fan-only articles:

To download these awesome articles, click here.

And while you're browsing around, look for more details about how you
can win a free copy of our highly acclaimed Gourmet Nutrition V2
cookbook.

[We're giving away 10 copies of GN V2, but only to those people who
visit our site within the next 24 hours.]

So come visit us for your free articles and a chance to win our cookbook, Gourmet Nutrition V2.

PS...Once you grab your free Facebook gifts, you can also check out
our new Twitter page. Here's the link: http://twitter.com/#!/insidePN

My Fitness Mission Statement

2011-10-19T06:49:00.001-07:00

Today I am

Today I do

Today I be

Or maybe not

And that's OK, too

My Fitness Mission Statement

2011-10-19T06:49:00.000-07:00

Today I am

Today I do

Today I be

Or maybe not

And that's OK, too

JB's Experiments with Intermittent Fasting - FREE BOOK

2011-10-12T11:46:00.003-07:00

Today Precision Nutrition is launching something I'm very excited about and extremely
proud of.

It's a new book detailing my recent experiments with something called
"intermittent fasting" (IF).

The best part? It's totally free.

Click here to check it out.

Honestly, once you see it, you’re gonna think we’re crazy for just
giving it away. It’s really THAT good.

So, if you haven't yet heard of IF, it's time you take notice.

This style of eating is getting extremely popular and is worth
considering in certain situations.

And if you have heard of IF - and are wondering if it's for you -
we'll help answer that question in this book.

We'll also share our experiences with half a dozen different IF
protocols. And we'll provide key takeaways for everyone interested in
looking better, feeling better, and performing at their highest
potential.

Here's that link again. FREE BOOK By Dr. John Berardi (with Krista Scott-Dixon & Nate Green)

JB's Experiments with Intermittent Fasting - FREE BOOK

2011-10-12T11:46:00.002-07:00

Today Precision Nutrition is launching something I'm very excited about and extremely
proud of.

It's a new book detailing my recent experiments with something called
"intermittent fasting" (IF).

The best part? It's totally free.

Click here to check it out.

Honestly, once you see it, you’re gonna think we’re crazy for just
giving it away. It’s really THAT good.

So, if you haven't yet heard of IF, it's time you take notice.

This style of eating is getting extremely popular and is worth
considering in certain situations.

And if you have heard of IF - and are wondering if it's for you -
we'll help answer that question in this book.

We'll also share our experiences with half a dozen different IF
protocols. And we'll provide key takeaways for everyone interested in
looking better, feeling better, and performing at their highest
potential.

Here's that link again: http://www.precisionnutrition.com/intermittent-fasting

Experiments with Intermittent Fasting - FREE BOOK

2011-10-12T11:46:00.001-07:00

Today Precision Nutrition is launching something I'm very excited about and extremely
proud of.

It's a new book detailing my recent experiments with something called
"intermittent fasting" (IF).

The best part? It's totally free.

Click here to check it out.

Honestly, once you see it, you’re gonna think we’re crazy for just
giving it away. It’s really THAT good.

So, if you haven't yet heard of IF, it's time you take notice.

This style of eating is getting extremely popular and is worth
considering in certain situations.

And if you have heard of IF - and are wondering if it's for you -
we'll help answer that question in this book.

We'll also share our experiences with half a dozen different IF
protocols. And we'll provide key takeaways for everyone interested in
looking better, feeling better, and performing at their highest
potential.

Here's that link again: http://www.precisionnutrition.com/intermittent-fasting

Experiments with Intermittent Fasting - FREE BOOK

2011-10-12T11:46:00.000-07:00

Today Precision Nutrition is launching something I'm very excited about and extremely
proud of.

It's a new book detailing my recent experiments with something called
"intermittent fasting" (IF).

The best part? It's totally free.

Click here to check it out:
www.precisionnutrition.com/intermittent-fasting

Honestly, once you see it, you’re gonna think we’re crazy for just
giving it away. It’s really THAT good.

So, if you haven't yet heard of IF, it's time you take notice.

This style of eating is getting extremely popular and is worth
considering in certain situations.

And if you have heard of IF - and are wondering if it's for you -
we'll help answer that question in this book.

We'll also share our experiences with half a dozen different IF
protocols. And we'll provide key takeaways for everyone interested in
looking better, feeling better, and performing at their highest
potential.

Here's that link again:
www.precisionnutrition.com/intermittent-fasting

The GROOVY WITH GRASS Pictoral Invitation

2011-09-21T05:43:00.000-07:00

We've got something going here Team Iron Phoenix! As the Fitness Media Fast habit winds down, and as we come off of 2 days of BACK TO NATURE, I invite each of you to post a picture of you laying on the grass! Feel it, smell it, enjoy it - and reconnect with Planet Earth and your SELF!

GROOVY WITH GRASS IN NSW AUSTRALIA

This is going to be awesome.

Back to Nature was so groovy and feel-good that we are going to keep the luscious green momentum going.

1) Lay on the grass anytime between now and Sunday
2) Snap a picture
3) Post to your FACEBOOK pictures
4) Update your status `Getting groovy with grass`` for LE with Team Iron Phoenix!
5) Tag ME (Krista Schaus) in it.

If you we are not friends, send me a request.If you are not a Facebook gal, no problem, post it in our team's General Discussion under the Groovy With Grass thread.

GROOVY WITH GRASS IN ONTARIO CANADA

GO TEAM! United by mother earth.

Lean Eating Workshop - Summary by JMax Fitness

2011-09-15T06:44:00.000-07:00

“A workshop or clinic is better than a workout.” Dan John.

Sunday's Lean Eating Workshop was a BANG! And it was also hosted by Bang! Fitness.It was a great opportunity for me to meet some Lean Eaters face to face and go over the finer points of form with some of their favorite (insert sarcasm here) lifts such as Front Squats.Thanks to Jason Maxwell of JMax Fitness for an awesome write up and excellent pictures.Takeaways from the Seminar:-The Three C’s-Courage – This drives us. It helps us make change within ourselves.-Compassion – You need to have compassion for yourself.-Continuum – If you do something better than last week, you have made progress. For example: deadlifting one more rep than last week, or if you only have time to workout for 20 minutes, do it instead of skipping an entire workout.CLICK HERE: Lean Eating Seminar by JMaxFitness

There are NO COINCIDENCES

2011-09-05T07:59:00.000-07:00

"There are no coincidences, just connections." ~ Gino Acaro ~ (p. 300, Soul of A Lifter)

I don't do holidays... a day is a day is a day. Applying holiday mentality is settling for mediocrity. It's a built in excused right into the calendar year.

"I slept in - it's a holiday!"

"I didn't workout Monday. It's was Labour Day!"

"I ate like crap! But it was a holiday."

However, because I still occasionally resist myself and occasionally crave normality, I thought I would try and "do" a bit of the holiday thing. Rather than get up and carry out my routine (mix my drink of Greens, aminos... take my supplements and get to "work" on my morning "essentials"), I decided to read.

It takes me a long time to read a book for 5 reasons:

1) I rarely sit down during the day and read at night... I fall asleep in 3 minutes no matter how impactful the book.

2) I read to learn and to make an impact in my SELF and in my life - not for pleasure or for leisure. Making notes, re-reading passages and frequently stopping to reflect, have an "aha!" moment or go share a quote or tell the world about it, makes for slower reading.

3) I usually have 5 books going at once.

4) I am better at buying books and finding that ONE THING that was written JUST FOR ME than I am at reading a book cover to cover.

5) My learning style - I am an applied learner and a visual learner so reading is not my preferred or first means of learning or absorbing new information.

Today, NO COINCIDENCE, I had 2 books beside my bed:

Soul of a Lifter by Gino Arcaro
The Reconnection by Dr. Eric Pearl

I picked up SOAL (Soul of a Lifter). Opened to the bookmark - ARE YOU PAYING ATTENTION? - A DC Comics Originals tag off a shirt I bought a few weeks earlier. On the back of the tag "The mark of authenticity featuring the greatest icons in comic book history!"

(Important Note: This connection ... the book marker... I JUST realized now. As I write this. I never noticed this while I was reading this morning.)

I open the book to Chapter 34 - 524 P's. The chapters are irrelevant. They don't even match or make any sense. That's the point. Read the book and you will understand... maybe.

The chapter is about his leaving a 15 year policing career. As I left a 10 year policing career.

I have read SOAL once through already. With a pen, paper and highlighter. The pages are turned over in so many places that it is moot. Laughable. If you turn the corner over in ever page, and record almost every quote, you just made a mess of the book and rewrote it at the same time.
http://www.blogger.com/img/blank.gif
When a book has IMPACT, I buy two. The 1st one I read... mark up, turn corner, leave tears, coffee stains, evidence of my meals, destroy the cover from bringing it with me everwhere. The BOOK has soul! The book becomes alive. A part of you.

I also ask the author to sign it. The book is further alive. Has soul. A part of them - a CONNECTION.

I have 3 sets of books like this:
http://www.blogger.com/img/blank.gif
1) Gourmet Nutrition - signed by John Berardi PhD

2) Muscle, Smoke & Mirrors - signed by Randy Roach

3)... I lied... I don't have the 2nd book yet. I need a hard copy. Signed - Soul of a Lifter - signed by Gino Arcaro

The LIVING copy is just that... a live. A part of me. A part of them. I am forever impacted.

The hard copy is preserved... to carry on a legacy. Theirs and mine.

I hope you have gotten some of the connections already - the MIRACLES all around all the time. "Answer the call. Pay attention. Don't blink". (p. 296 SOAL - the last words I read last night - at the end of the previous chapter called Don't Blink)

Chapter 34 is all about his departure from policing. Every word - ever part - every FEELING - could have belonged to me. Every paragraph except for the last one. In the brief but IMPACTFUL 2 page chapter he answers 2 questions:

1) Why he left policing (could have been written by me - exact same reasons I did)

2) What was the highlight (could have been written by me - exact same answer... except one thing)

Replace:

"A thank-you letter from a grieving mother who lost a son only seven years younger than the detective who knocked on her door at 2:00 am, with the news that changed her life forever."

With:

".... lost a daughter the same age TO THE DAY as the constable's daughter..."

After reading this 2 page chapter... (that is another favorite of mine in the book... and the most IMPACTFUL), I had a transformational moment.

I NEVER read this chapter the 1st time through. Being so short, I think I http://www.blogger.com/img/blank.gifaccidentally skipped it. NO COINCIDENCES! ONLY CONNECTIONS!

I then see the book on the floor beside it. The Reconnection: Heal Others, Heal Yourself

"an amazing man..." "with a superb gift..." "Read this book and be transformed."

I am being bombarded by connections.

I have to leave my bed and stop being a "normal" person trying to have leisure time in bed.

I am compelled to come here and write this.

The connections keep coming.

The book mark.

Why is DC COMICS ORIGINALS important?

Why is "mark of authenticity"?

1st paragraph, last sentence of Chapter 34... of the IMPACTFUL, transformational chapter I just read. That I missed reading the 1st time I read the book:

"Original thoughts, original actions - the secret to separating from the rest." (p. 279)

Super Hero stuff.

YOU PEOPLE GOTTA READ THIS BOOK... For F's sake.

Make the damn connection.

IT's NEVER TOO LATE

2011-08-25T16:21:00.001-07:00

HOW DO I START AGAIN?

Throughout LE I routinely get emails asking "how do I start again?", "where do I start?".

The RESTARTING thing is a great one to apply to REFRAMING.

You are not really restarting but rather recommitting to your original goals and shifting your focus and your priorities.

You are making a CHOICE to put your goals and the LE program higher on the prioritiy list - your "essentials".

And what to do?

It is VERY simple and effective and I think many of you are surprised at the answer. You may want more. You may expect something more "steps 1 through 7", but it is JUST THIS:

LOG IN
"WHAT TO DO TODAY"

That's all we want you to do EVERY DAY in Lean Eating and day by day, week by week, habit by habit, you will TRANSFORM.

If you let a day go by, that's OK, just make sure the next day to do these 2 things:

LOG IN
"WHAT TO DO TODAY"

Perhaps a week has gone by or many weeks... what to do?

LOG IN
"WHAT TO DO TODAY"

WHAT ABOUT CATCHING UP ON MISSED LESSONS?

Sure you can, but not until you have taken care of your ESSENTIALS first:

LOG IN
"WHAT TO DO TODAY"
THE BIG 3 (workout, lesson, habit)

WHAT ABOUT MY LACK OF PARTICIPATION IN THE FORUM?

It is a tool for you on your Lean Eating journey. You do not have to be highly active in the forum.

If it will benefit you, then make it a part of your Essentials (a daily part of your life).

If you have a question, want to connect with your team or you have something you want to share or discuss, then the forums are there for you.

DO NOT carry guilt about your amount of participation in the forums. Guilt only helps propel you to action. It should be short-lived and it should lead to positive action that helps you accomplish your goals.

Let the guilt GO and replace it with action.http://www.blogger.com/img/blank.gif

USE YOUR COACH AS A GUIDE AND TOOL

If you have a pattern of starting / stopping... of being highly active and committed then not so much...

USE your resources in LE - one of which includes your Coach.

It can be something as simple as making it part of your ESSENTIALS to send me an update every week.

You may have a question. You may want a strategy. You may simply need an unbiased ear.

I am here to guide you. I will always meet you at least half way. But you have to make an effort to make that connection also.

I will not judge. I will not force.

Do not assume and do not be afraid.

We have many months yet left it Lean Eating. It is NEVER too late to reach your goals. Do not let that be an obstacle to attaining your AWESOMENESS!

K

Good Dharma = Good Karma

2011-08-24T12:54:00.002-07:00

Get your Dharma on!

No not this one...

This one...

To help you further in your Lean Eating journey, consider observing the Essential 10 Rules of Dharma in your life:

PATIENCE
FORGIVENESS
SELF CONTROL
HONESTY
SANCTITY
CONTROL OF SENSES
REASON
KNOWLEDGE / LEARNING
TRUTHFULNESS
ABSENCE OF ANGER

ABOUT DHARMA

Dharma is the path of righteousness and living one's life according to the codes of conduct as described by the Hindu scriptures.

Moral Law of the World

Hinduism describes dharma as the natural universal laws whose observance enables humans to be contented and happy, and to save himself from degradation and suffering. Dharma is the moral law combined with spiritual discipline that guides one's life. Hindus consider dharma the very foundation of life. It means "that which holds" the people of this world and the whole creation. Dharma is the "law of being" without which things cannot exist.

According to the Scriptures

Dharma refers to the religious ethics as propounded by Hindu gurus in ancient Indian scriptures. Tulsidas, author of Ramcharitmanas, has defined the root of dharma as compassion. This principle was taken up by Lord Buddha in his immortal book of great wisdom, Dhammapada. The Atharva Veda describes dharma symbolically: Prithivim dharmana dhritam, that is, "this world is upheld by dharma". In the epic poem Mahabharata, the Pandavas represent dharma in life and the Kauravas represent adharma.

Good Dharma = Good Karma

Hinduism accepts the concept of reincarnation, and what determines the state of an individual in the next existence is karma which refers to the actions undertaken by the body and the mind. In order to achieve good karma it is important to live life according to dharma, what is right. This involves doing what is right for the individual, the family, the class or caste and also for the universe itself. Dharma is like a cosmic norm and if one goes against the norm it can result in bad karma. So, dharma affects the future according to the karma accumulated. Therefore one's dharmic path in the next life is the one necessary to bring to fruition all the results of past karma.

What Makes You Dharmic?

Anything that helps human being to reach god is dharma and anything that hinders human being from reaching god is adharma. According to the Bhagavat Purana, righteous living or life on a dharmic path has four aspects: austerity (tap), purity (shauch), compassion (daya) and truthfulness (satya); and adharmic or unrighteous life has three vices: pride (ahankar), contact (sangh), and intoxication (madya). The essence of dharma lies in possessing a certain ability, power and spiritual strength. The strength of being dharmic also lies in the unique combination of spiritual brilliance and physical prowess.

The 10 Rules of Dharma

Manusmriti written by the ancient sage Manu, prescribes 10 essential rules for the observance of dharma: Patience (dhriti), forgiveness (kshama), piety or self control (dama), honesty (asteya), sanctity (shauch), control of senses (indraiya-nigrah), reason (dhi), knowledge or learning (vidya), truthfulness (satya) and absence of anger (krodha). Manu further writes, "Non-violence, truth, non-coveting, purity of body and mind, control of senses are the essence of dharma". Therefore dharmic laws govern not only the individual but all in society.

The Purpose of Dharma

The purpose of dharma is not only to attain a union of the soul with the supreme reality, it also suggests a code of conduct that is intended to secure both worldly joys and supreme happiness. Rishi Kanda has defined dharma in Vaisesika as "that confers worldly joys and leads to supreme happiness". Hinduism is the religion that suggests methods for the attainment of the highest ideal and eternal bliss here and now on earth and not somewhere in heaven. For example, it endorses the idea that it is one's dharma to marry, raise a family and provide for that family in whatever way is necessary. The practice of dharma gives an experience of peace, joy, strength and tranquillity within one's self and makes life disciplined.

Thank you LE Coach Cynthia for pointing me in the direction of dharma.

STEALING? No, SHARING! Blissipline

2011-08-24T06:24:00.001-07:00

Sometimes I find something SO GOOD I wish I would have written it myself. What's great is I don't have to... I can simply LEND IT FORWARD which is a part of the Precision Nutrition's Community Code of Ethics.

I’ll pay it forward

“If someone helps me by answering a question or providing a resource, I’ll do my best to pay it forward by helping someone else. I recognize that this will lead to a more rewarding personal experience for me, and strengthen my ability to succeed. I understand that in lending support to others, I ensure that the community remains helpful and positive.”

BLISSIPLINE from SMILE WITH YOUR HEART

Yes. You read it right. Blisscipline. Do you want bliss?

Do you want to lead a life full of bliss? Yes?! Well then, it takes discipline. Blisscipline. It takes work. Dedication. Belief. So often, we give up because we don’t see results as fast as we’d like. We try and try, and then become frustrated and restless with either ourselves or the situation we’re expecting to just show up at our door. Yes, life should flow relatively easy, but you have to work hard to get where you want. You have to be smart about it. Do you want to be a writer? Well, then start writing. Do you want to be a pianist? A professional soccer player? A master chef? A photographer? Well then, start practicing. Yeah you’re probably gonna suck when you start out (maybe not if you’re lucky!) – but that’s the beauty of it. You get to see how far you’ve come. And you get to laugh really hard at yourself looking back. That’s one of my favourite things about learning something new. I’ve learned to START laughing at myself when I begin something new, because it makes the whole process easier, especially when I know I will be laughing at the end of it. You might as well!

If ever I start out at something I know I’m going to almost embarrass myself at, I like to think of it as practice. As an experience that can only get better. Like my first time singing in front of 100 peeps. I still to this day cannot watch the video of myself doing it because I’m too embarrassed! Worried of how awful I sounded! But the cool thing? I can only get better. And I tried. Not everyone has the guts to stick their head out. But that’s how you get to where you want in life. By taking the risk. Sticking with it. Giving it your all. Putting your heart into everything you want. You gotta put love into it. Pour love into it. You have to be blissciplined. Wanting bliss? Then decide what you want, believe you will have it and work as hard as you can to get there. Stay focused. Stay blissciplined.

Sometimes I get asked why I blog. Why I spend hours upon hours every week, pouring my heart into this. Why? Because I love it. It is now, who I am. I can’t see myself without it. I want to be a writer, so I write. I want to be a yogi, so I practice yoga. I want to be the best I can be, so I be the best I can be RIGHT NOW. I’m starting now. And I might not be the greatest at everything I’m trying, but I have to start somewhere. I choose to start here. You have this choice too. We all do. We can choose to be or do what we want. We just have to try. To stick our heads out. And sometimes this comes with some uncomfortable vulnerability, but that’s life. Go after it. You have this choice!

We have a choice every moment we get up. To live this day to it’s fullest. It’s called the present, because it’s just that – a gift (Thanks for this, Steph’s voicemail box!). So make the most of it. Make the most of your time each day. Do what you love, or what you know you will love. Whatever your heart desires – just do that. It’s simple, really.

Lean Eating Gathering - California - November 19/20

2011-08-16T14:24:00.000-07:00

I am super excited to announce registration is now OPEN to January 2011 Lean Eating for Women teams.

You can look forward to a life-altering weekend!

CLICK HERE TO REGISTER.

Seminar spots are limited and individual services sell out fast so act quickly!

See you there!

Celebrating my Birthday - Lean & Local Style

2011-08-08T14:19:00.000-07:00

HOW I EARNED MY ICE CREAM

The ladies in my Lean Eating team (Iron Phoenix) predicted I would celebrate with an odd lift of reps equalling my age. Close!

Close! Bench press is not really an odd lift, but a favorite and I did use my bodyweight rather than my age, but still challenging. Now my bodyweighhttp://www.blogger.com/img/blank.gift for 37 reps would have been cool. Maybe next year!

Here's how I celebrated:

I started with a bodyweight bench press challenge with my good friend Ashley Werner of Ignite Performance. I was pleased with my 18 reps at a bodyweight of 145 lbs. This is 2 reps above my personal best.

I then broke my fast of many months from desserts with a chocolate peanut butter ice cream cone (waffle cone) at Hewitt's Dairy, a local dairy establishment that is a blast from the past.

Following that was a Lean & Local shopping tour around the county in search of amazing local food finds. I will soon be cooking up an amazing dinner for myself and my #1 guy.

On the menu:

* Venison steaks and turkey & chive sausage from Thyme 'n Toil Organic Farm right down the roadhttp://www.blogger.com/img/blank.gif
* Rainbow swiss chard and cherry tomatoes (3 colours) also from Thyme 'n Toil
* Jensen's Feta cheese & Hewitt's 4 year old cheddar
* Richardson Farm's freshhttp://www.blogger.com/img/blank.gif corn & peaches
* Flax sour dough bread fresh from Hagersville Bakery
* My dad's homemade red wine
* Goat's milk buttter and local homo milk sold in a glass container from Hewitt's Health Food Store

I also picked up some local honey (from Madsen Family Apiary in Lowbank's) and maple syrup (Richardson's Farm)to use somehow.

To be honest, shopping for lean & local foods was more enjoyable than the ice cream cone. I think I am beyond my love of sweets and treats after not having any for 4 months. Cool.

Lean Eaters - Are you too smart for your own good?

2011-08-05T09:33:00.000-07:00

In a recent interview with New Scientist (p. 28 - 09JUL11 edition) - Why we screw up when the heat is on. Author of CHOKE: What the secrest of the brain reveal about getting it right when you have to, Sian Beilock, a psychologist, talked to NS about "what it takes to stay on form under stress, and why being smarter can be more of hindrance than help."

Right away I found myself smiling and nodding.

Smiling? Because anything that helps me and my clients perform better and accomplish goals, gets my attention.

Nodding? Because I have said it many times to a certain "profile" of client, "You are too smart for your own good! Less thinking; more doing!” Sometimes I am happy that I am only kind of smart :-). Just like Tim Ferris teaches in his 4 Hour Body, perhaps the optimal is to be JUST smart enough to get 'er done. Not SO smart that thinking interferes.

" For people with less working memory - who were relying on shortcuts that didn't tax their cognitive system in the same way - pressure didn't have a negative impact.

Those with more cognitive horsepower...tend to over-think and analyse. We found that over-thinking can be detrimental...” ~ Beilock

All these years I have been hard on myself and suffering from self-battery and self-labelling myself as "not smart enough". That has just been changed to "just smart enough". EPIPANY! :-)

How can LEAN EATERS benefit from this?

Well the Lean Eating program already includes strategies to avoid "choking" and overthinking such as introducing change via new habits every 2 weeks, directing clients to focus on the WHAT TO DO TODAY and keeping things simple and narrowed in on what actually gets results such as The Big 3 (Nutrition habits, Workouts and Daily lessons).

We also teach clients not to suffer from analysis paralysis and "majoring in the minor". Not only do we teach but we ask Lean Eaters to reflect and apply what they are learning about themselves and what makes them unique to their journey and goals.

It is important to KNOW if you are an analyzer, an over-thinker or simply too smart for your own good sometimes AND, importantly, to identify and actively put strategies in place for countering and managing this.

Speaking of strategies, Beilock's book provices more depth and detail, but some highlights from the New Scientist article:

• "Download" worries before performance is required (test, presentation, athletic event) - Beilock and her colleagues showed that writing about thoughts and feelings for 10 minutes before a test boosted scores from B- to B+

• Look at "problems" differently / look at things differently - worries were less likely to have an impact when students looked at math equations (visually / spatially) differently. The less talking one has to do in their head, to try and "figure" something out the less worry. You may want to consider this when learning about the science, the technical or more complex components of nutrition and exercise. Ask yourself "is this going to help me or hurt me?". "Should I keep it simple?". "What do I really NEED to know here to help me on my journey and with me goals?".

• Practice more / Concentrate less - golfers performed better by concentrating on their swing whey they were additionally distracted and stressed by people watching them, money being at stake and verbal distractions. This comes back to The Power of Less - focus on the "essentials" only. Sift out distractions and turn "fear into focus". Take the fear of being watched (perhaps their compliance or participation being monitored or tracked by their coach or the program) and turn it into focus on DOING the BIG 3 (lessons, habits, workouts). Do not excessively concentrate and bring more stress to the fact that you are being "coached". Accountability is a good thing but not if you focus on it too much and make it a source of anxiety.

Other noteworthy points:

"Singing a song or counting backwards by threes can prevent you from attending to the details of your performance."

"...it's better if an activity you have performed thousands of times runs on autopilot." (the importance of practice)

"...a supportive audience can cause you to focus and analyse your performance in a way that disrupts it."

"....performing under pressure is a skill itself. We are not born able to succeed in stressful situations."

So again LEAN EATING is on more than just on the right track! We are on the cutting edge. In fact, we are leading in this area. We are taking all the science of nutrition, of people, of change and bringing into every fiber of the program to ensure you get the best possible opportunity to succeed. Which sounds much better than "not choke".

K

CHOICE = CHANGE - Part 2

2011-07-24T05:42:00.004-07:00

LEAN EATING CLIENT:

Ok so what I m getting out of your email is that I have to make the choice to change. Easier said than done.

So the question to answer is DO I WANT TO CHANGE.
____________________________________________________________

COACH KRISTA:

Yes, so many solutions to our current issues are "simple" but simple and easy are not the same. But this is the whole concept of DD (Difficult Difficult). This IS a DD for you... making the "right" choice. There IS no right or wrong remember. What feels right is in line with your true or authentic SELF - what you want, what you need, what is going to take you in the right direction and towards who you are intended to be, fully.

The other choice takes you AWAY from the person you are wanting and are intended to be.

Make sense?

SO anything that is pretty major (difficult) is going to make a MASSIVE difference. "From challenge comes growth". The greater the challenge, the more rewarding the outcome when you take it on and successfully over come it.

Back to the question to answer: "Do I want to change?"

Let's look at your goals in Lean Eating.

1) Lose weight / fat
2) Get stronger / more powerful

Looking at these metaphysically will help. Your TRUE SELF wants to change. You may just need more strength to do that.

I will refer to the Two Wolves Legend to help you gain clarity here.

You WILL accomplish Goal #1 by tackling Goal #2 but not physically stronger - making your TRUE SELF stronger and feeding the White Wolf (I CAN do this.. I WILL do this.. I AM worthy) and weakening the Black Wolf (I can't refuse this food... It's just a bit of this... it's so hard when I am working...).

When you strengthen your SELF, everything else gets "easier" as you strengthen yourself from the INSIDE / OUT. Just like building a stronger core improves performance with other exercises and activity.

Step 1 to getting stronger is to face one of your "Difficult Difficults" - posting in the forum. I don't have to set the task as you already suggested it in your email:

I m thinking maybe it's time to join the forums and have some support and some accountability. I find the forums a little scary.

K

CHOICE = CHANGE - Part 1

2011-07-24T05:35:00.001-07:00

LEAN EATING CLIENT:

With some of my food choices at work I can say that that are not horrific but are obviously not doing me any favours.

Some examples of food I may eat - whomeal egg sandwich, a small coconut panacotta (this is really naughty but I just cant help it sometimes) I also have a beef fillet for dinner with cauliflour mash and beans (I also take extra servings of beans which I can heat up) I sometimes have cereal/ oats in the morning without milk if cant stomach the eggs sometimes, otherwise its an omlette for breakfast, I might also have a piece of vintage cheese or handful of nuts.

____________________________________________________________

COACH KRISTA:

Here is something that is just one sentence but it says alot... multiple layers and stories here:

(this is really naughty but I just cant help it sometimes)

- It is not naughty - there is not good or bad in life, just our choice and whether it is in line with our goals and our "true self". You are expressing shame or guilt in your word "naughty"

- You can help it - it comes down to the lesson on "discipline" - there is no such thing. There is only love. You love that food choice more or you love ______ (feeling leaner, making healthy choices, your goal, your transforming body... you fill in the blank).

- You are saying you feel bad, shame, guilt, remorse, but you ARE NOT IN CONTROL or have no choice.

- The great news is BOTH are not true. YOU are not lying you are believing self ingrained lies that have been there a long time.

- You have CHOICE.

- Your choices that are not in line with the real you and your goals and what you want for yourself are not "bad" they are just not getting you to your SELF :-)

As soon as you accept and start behaving as though you DO have choice, you will no longer feel this shame and guilt. Is that not REFRESHING and AMAZING!

These obstacles are NOT at all about work, but simply about choice.

YOU HAVE CHOICE. This is huge. This is the KEY thing you can grasp and make a big difference.

"Accept or change". You either accept and embrace your choices and all that accompanies them or you change them.

Everything in life is a choice.

However, celebrate and commend yourself for the awesome progress you have made but that is no reason not to keep working hard on your SELF to keep making progress. If you can come THIS far in the past year let's say imagine what you will look and feel like next year... and the next.. and the next. :-)

My Current Read: The Four Agreements

2011-07-23T16:45:00.001-07:00

The following is a summary of the four agreements as detailed by Don Miguel Ruiz in The Four Argreements. Read them yes. Learn them absolutely. Apply them - a MUST!

Be Impeccable with Your Word

Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

Impeccable means “without sin” and a sin is something you do or believe that goes against yourself. It means not speaking against yourself, to yourself or to others. It means not rejecting yourself. To be impeccable means to take responsibility for yourself, to not participate in “the blame game.”

Regarding the word, the rules of “action-reaction” apply. What you put out energetically will return to you. Proper use of the word creates proper use of energy, putting out love and gratitude perpetuates the same in the universe. The converse is also true.

Impeccability starts at home. Be impeccable with yourself and that will reflect in your life and your relationships with others. This agreement can help change thousands of other agreements, especially ones that create fear instead of love.

Don't Take Anything Personally

Nothing others do is because of you. What others say and do is a projection of their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.

We take things personally when we agree with what others have said. If we didn't agree, the things that others say would not affect us emotionally. If we did not care about what others think about us, their words or behavior could not affect us.

Even if someone yells at you, gossips about you, harms you or yours, it still is not about you! Their actions and words are based on what they believe in their personal dream.

Our personal “Book of Law” and belief system makes us feel safe. When people have beliefs that are different from our own, we get scared, defend ourselves, and impose our point of view on others. If someone gets angry with us it is because our belief system is challenging their belief system and they get scared. They need to defend their point of view. Why become angry, create conflict, and expend energy arguing when you are aware of this?

Don't Make Assumptions

Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.

When we make assumptions it is because we believe we know what others are thinking and feeling. We believe we know their point of view, their dream. We forget that our beliefs are just our point of view based on our belief system and personal experiences and have nothing to do with what others think and feel.

We make the assumption that everybody judges us, abuses us, victimizes us, and blames us the way we do ourselves. As a result we reject ourselves before others have the chance to reject us. When we think this way, it becomes difficult to be ourselves in the world.

Take action and be clear to others about what you want or do not want; do not gossip and make assumptions about things others tell you. Respect other points of view and avoid arguing just to be right. Respect yourself and be honest with yourself. Stop expecting the people around you to know what is in your head.

Always Do Your Best

Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

Doing your best means enjoying the action without expecting a reward. The pleasure comes from doing what you like in life and having fun, not from how much you get paid. Enjoy the path traveled and the destination will take care of itself.

Living in the moment and releasing the past helps us to do the best we can in the moment. It allows us to be fully alive right now, enjoying what is present, not worrying about the past or the future.

Have patience with yourself. Take action. Practice forgiveness. If you do your best always, transformation will happen as a matter of course.

What A Difference a Year Makes

2011-07-23T15:03:00.001-07:00

Exactly ONE year to the day almost.

OPA Provincials 2010 compared to OPA Provincials 2011.

Perhaps at first glance, one would not see a big difference. But look longer, harder... there is.

Allowing my body a full year to:

- rest & recover
- get back into powerlifting which resulted in new PR's in all the 3 main lifts
- play around with some different types of training such as my phase of a return to the odd lifts of the early days of Physical Culture and the Iron Game
- get sick with a rare bacterial infection (cat scratch fever) which resulted in NO training for many weeks
- just have FUN with no competition date on the calendar, numbers to shoot for or protocols to follow

resulted in a significantly improved package on stage.

I also took the time to review my strengths and weaknesses in all areas of the sport and reflect on feedback from others.

This lead to:

- modifications in posing & stage presence
- time well spent with new specialists such as Kinesiologist Adam Lloyd of Human Dynamix
- a return to my favorite and most gifted suit designer, Lisa of SXEFX, who knew just what would look best on my body

Plus, some of the KEYS to bodybuilding, as the root words point to - BODY and BUILDING

Weight-in Weight:

2010 weigh in: 124.5 lbs
2011 weigh in: 131.8 lbs

Almost all my tape measures were up (except waist and hip were about the same) by a quarter to a full inch. Body fat was virtually the same which you can see by pictures. The actual % does not matter much on stage - it's what you look like but with a 11 point skinfold using the BioSignature method and Harpenden calipers, I came out at 44 mm sum of skinfolds with my highest reading being my quad and hamstring (such a girl!).

That's a GAIN of about 7 quality pounds of physique in 1 year. You can see that the gains came (and needed to!) mostly my lower body - quad sweep, adductors, calves, hams and also clear improvements in pecs and forearms. The overall quality of physique and muscle density is evident. Simply stated, I got bigger all over and improved the symmetry of my lower body.

For this I must thank Carter Schoeffer of Body Transformation - truly an architect as his title eludes to: Chief Body Transformation Architect, Body Transformation Inc.

Having seen the evidence of the benefits of taking a full year off to work, rest and play - I will be doing the same. I am going to table CBBF Nationals for next year and if I am still game for it, you will hopefully see the evidence of my growth on stage at that time.

KAIZEN! Cheers to continued growth.

A special thanks to Scott Walker (Sun to Earth Photography) which is not only a very important part of my growth and my journey, but who does such a great job of capturing it.

How Krista Avoids the YO-YO Effect

2011-07-23T08:00:00.007-07:00

Krista 2 weeks POST CONTEST - 5 lbs up from contest weight

QU: "Krista, Everyone talks about the YO YO thing, but it seems like you don't have to lose much weight to get into contest shape compared to the average bodybuilder."

AN: Well it's true and not true.

Here's why. I don't change my weight (BF% yes, weight no) much when preparing for a contest. I typically lose about 5-10 lbs depending on the weight class I am aiming for.

"Normal" Krista - 142 lbs

"Contest" Krista - 138 lbs

This contest we went heavyweight (over 125) so the goal was to retain as much muscle as possible while getting lean (very lean). And we did.

HOWEVER... the final days I drop ALOT of weight from drying out. It's water and some carbs (from depleting glycogen or going very low carb for a few days).

I drop about 8-10 lbs the final 5 days before I hit the stage. About 8 lbs is water and the other few pounds are glycogen.

Knowlege is power. KNOWING that the weight you are on contest day is not "real" helps you manage the gain that will come the days after the contest when you drink and eat a healthy LE diet again.

Dry & shredded on stage at 132 lbs

Example:

10 days out - 142
5 days out - 138
Contest day - 131.8
2 days post contest - 135
1 week post contest - 139

What I weight 1 week out, I am to weigh again 1 week after.

The bigger someone is (say a 225 lb male bodybuilder), he can expect to gain MORE absolute weight but it's about the same relative. He may gain 25 lbs after contest (which is about the same as my 10 lbs). But it's all the OTHER ways one can gain / lose weight other than body fat.

For example, I was about 5% body fat on stage (July 19th) and today, 1 month later, I am about 8% body fat and 142 lbs.

So I have only gained a bit of body fat back.

And trust me I DO NOT want to be 5% all the time. Even 8% is a bit too lean for my liking.

So there's some "Insider's Secrets" for you.

I have also learned that I an not the typical bodybuilder, if there even is such a thing ;-)

5 Weight Loss Mistakes to Avoid

2011-07-18T07:57:00.001-07:00

5 WEIGHT LOSS MISTAKES TO AVOID
Women's Running Magazine

by Krista Schaus (me) and Dr. John Berardi

Dr. John Berardi and Krista Schaus are part of the Precision Nutrition team, a group of nutrition, exercise and lifestyle professionals helping people lose fat, build lean bodies and improve their performance. To gather more weight-loss tips, check out their free online, five-day video course for women at precisionnutrition.com/fat-loss-for-women.

LIFT TO LOSE

The Soul of a Lifter is born - 8 years old

2011-07-09T08:41:00.001-07:00

I was so proud of my son picking up 5 lb DB's yesterday and asking me if he could lift them. HELL YES!!

I taught him to do DB Curls and Shoulder Presses and also taught him to slow down the movement, control the form (create tension) and take rest between sets.

He is hooked. His Soul of a Lifter is very happy and it's just the beginning.

"Keep lifting" Zanden!

I Saw A Miracle...

2011-07-05T12:32:00.002-07:00

I Saw A Miracle This Week
Gino Arcaro
Author, Soul of A Lifter

One of my mentors, coaches, colleagues & friends

Actually, two. I saw two miracles this week. My granddaughter Violet is 11 months old. Yesterday, she walked up to my 5 lb. barrel of protein powder. She grabbed the handle and deadlifted it. The barrel was empty but heavy is relative. On her second rep, she broke out in the biggest smile I have ever witnessed in my life. And she kept smiling during her 3rd rep and 4th rep and 5th rep.

For her second set, she pushed it like a blocking sled, driving it across the floor for 10 yards, cheering herself on. Her third set was the toughest – upright rows. Four reps. Strict form, no cheating. Under control, she put it back on floor. She didn’t slam it, drop it, or smash it to the ground. No, she put it down under control. Even an infant knows the positives of the negative rep – lower the weight under control, don’t slam it to the ground endangering yourself and everyone around you.

Then, the adrenaline rush. Clapping her hands, waving her arms…the baby pump, that magical feeling when the switch goes on and all is well in the world.
Thirty minutes later, we went to the park. I witnessed another miracle. Violet sprinted the equivalent of two football fields. Smiling, cheering, waving wildly…poor arm form, questionable stride length but here’s the miracle part – she never quit. Never made excuses. Never whined, never complained. Never mouthed off, no intolerable attitude. No sense of entitlement, not a hint of laziness. She finished her wind sprints happier than when she started them.

I have been blessed to have coached thousands of student-athletes, blessed to have taught thousands of wannabe cops, blessed to have seen some amazing performances but I have never seen anything like Violet’s workout. Less than one year on planet Earth and already passionate above lifting and running. I thank God Almighty for the miracle of cell phone cameras so I can replay it over and over and over. Reps of pure joy.

I have devoted my entire adult life urging other peoples’ children to lift and run and play hard. I have pleaded with them to not waste their gifts…to unleash everything they have, to not bury their talents. And I have pleaded with them to love it…pleaded with them to embrace their blessings of great health and to love lifting and love running and love playing hard together. Some listened, some didn’t.
I’m still dedicating my life to those things but now I’m adding one more – I’m devoting every ounce of energy I’ve got to make sure that Violet never loses her passion for lifting hard and running hard, never stops smiling, laughing, and waving her arms wildly, never buries her gifts and talents, never falls under the influence of gloom, doom, and negativity, and most of all…never loses her soul of a lifter.

Keep lifting Violet…lift as many souls as you can, every minute, every day. Never stop lifting, Violet.

I am reading Soul of a Lifter right now... I can't put it down. I now know myself better and my conflicts through much of my lift... not a conflict at all... just the Soul of a Lifter.

Gino will be speaking at the next LE Gathering the weekend of November 19th in Huntington Beach California. He is an impactful speaker... forever changed by his words and his influence.

The Vanity Thread

2011-07-04T13:57:00.000-07:00

Inspired by Christina Aguilera's song VANITY, some of my Lean Eating ladies are getting VAIN themselves!

Show off your stuff ladies! Thanks Jen for kicking it off!

The 10 Minute Photo Shoot

2011-07-03T17:51:00.000-07:00

Photo Shoots can be stressful, especially to the "rookie" model. The secret to having a great experience sometimes is to not know what you are in for and just GO WITH IT!

Recently at the Lean Eating Gathering in Niagara-on-the-Lake, two of my Lean Eating clients, Sheri and Catherine, did just that - they embrace an opportunity, they felt the fear and did it anyways, they seized the moment and they had an amazinhttp://www.blogger.com/img/blank.gifg outcome and experience.http://www.blogger.com/img/blank.gif

In 10 minutes, Sun to Earth Photography, (Scott and I) transformed them with a little make-up, hair, accessories and ask them to simply live in the moment.

Sometimes the fear of something is greater than that which we fear.

Amazing job ladies! You look amazing and you will inspire other Lean Eaters to simply GO FOR IT!

Thank you SUN TO EARTH PHOTOGRAPHY!

2011-06-22T04:02:00.000-07:00

Working on BUCKET LIST Item: "Dinner with Arnold"

2011-06-20T07:09:00.000-07:00

Krista Schaus - 1st Masters OPA Championships

If you win the overall at Arnolds Amateur Bodybuilding Championships, you get to dine with Arnold and the rest of the weekend's overall winners.

That has been on my Bucket List for over 2 years now.

This past weekend I got one step closer to that goal.

1st place in Masters at OPA Provincial Championships & 3rd in Open Heavyweight. Now you may be thinking "Wait! Didn't you win 2nd in both Masters and Middlweight last year? That qualifies you for Nationals!" or "Wait! Didn't you place Top 5 at Arnolds in 2009 which qualifies you indefinitely for Arnolds already?".

YES and YES.

But it's just me and my philosophy - "set yourself up for success" and "you cannot perform at a level higher than which you prepare" (Arcaro, 2008, in conversation).

In my mind I needed a 1st place at Provincials to feel ready to climb to the next level - Nationals. And a 5th place finish at Arnolds in 2009 was not quite good enough either.

So now that I have my 1st place trophy from Provincials in a very competitive line up, I feel ready to leave Provincials behind me.

It's early yet to commit 100% but I am feeling good about CBBF Nationals this year in Montreal (October 9th) and I am excited to see a Light Heavyweight class for Nationals at 125-140 lbs which is perfect for me - this is where I will be aiming to land and feel I will be quite competitive there.

I also really REALLY enjoyed - mentally and physically - my prep as a heavyweight. Having no weight minimums to hit made it pressure free and enabled me to have the most symmetry and mass ever while retaining my classic look and femininity. Having weighed in at 132 lbs, the Light Heavy seems like it was made just for me!

My Coach, Carter of Body Transformation, and I are a great team. We are open to change as my brief off season develops but whatever goal we set, we can make it happen. His brain ... my body... his magic protocols... my mojo - it works.

Thank you to my sponsors!

Sun to Earth Photography
SXEFX
Fat Gripz
Salon Profilo

Krista as Mystique

2011-06-13T05:18:00.000-07:00

VERSUS

Mystique Photo Shoot - A Bucket List Item!

2011-06-12T08:19:00.001-07:00

A few weeks ago, I knocked 2 things off my Bucket List simultaneously.

BECOME A REAL LIFE SUPER HERO (I think she's a super vilan however)

FULL BODY AIRBRUSHING... BODY ART

Scott of Sun to Earth Photography is mind-blowingly creative and he got to mix his favorite mediums to create some amazing works of art - airbrushing and physique photography.

I hope you enjoy. I certainly did.

Scott said it was a Bucket List item for him too.

I must also thank Salon Profilo, specifically the amazingly gifted Tony, for the hair. When you are taking 3 hours to be airbrushed and another 3 hours for the photo shoot, you want to make sure details like hair are top notch. Tony does top notch.

For the full gallery visit Sun to Earth Photography's MYSTIQUE GALLERY.

Dining with Krista

2011-04-26T14:46:00.001-07:00

In Lean Eating our ladies are starting to record what they eat. I think a picture is worth 1000 words, so here is my FOOD JOURNAL for a day:

Kris VS Pris

2011-04-12T04:46:00.001-07:00

Any Bladerunner fans out there?

I have been told twice now that my hair and make up from my photo shoot reminded them of Pris from Bladerunner.

PRIS

KRIS

Kinda freaky!

Managing the Ebbs & Flows of Life

2011-04-08T05:06:00.000-07:00

This issue just recently came up in my Lean Eating group. I thought I would share with you my thoughts.

Energy... life... is never constant.

So know that this is part of your natural energy rhythms sometimes. We never ask "I am feeling amazing today! So much energy... it's odd, what do I do about it" .

That's the "high"...and thus there must also be a low. When you can suspect something is wrong (hormones, emotions, nutrition, rest/work balance, immune system...) is if LOW seems to be the norm and you can't remember any HIGHS recently.

It can be a cycle also that when one gets set off (let's say you sleep poorly one night), then everything gets off.

The key is to try to correct - reset the balance - whatever is off.

If you sleep poorly and wake up tired, that may not be the best day to clean out the pantry, go for a new squat PR, take the mother in-law out for lunch, potty train your toddler and expect a 100% nutritional compliance day.

In fact, that would be a great day to cancel your afternoon meeting with the accountant, make a chammomile tea and have a 30 minute power nap. RESET!

The taxes will be there for you still in a few days.

To summarize:

* It's natural to have high and low energy days
* Assess your HIGH:NEUTRAL:LOW energy ratio
* Consider if you need to put the system back into balance by doing less, doing different or NOT doing, even if just temporarily

WHAT IS "NORMAL"?

nd what is "normal" really... again, what matters is your ranges.

You could keep an inventory of sorts for a few weeks (I think I month may reveal a pattern) and find out what "normal" is for you, because YOU are what matters.

Just like you can't compare your weight loss, strength in the gym or motivation for your goals to anyone else's, your energy fluctuations are unique to you.

It is also VERY MUCH a state of mind.

I wake up every day and say 2 things to myself:

1) I am full of radiant light and energy

2) Today is an amazing day

Daily mantra for a different type of energy boost:
"I am full of radiant light and energy"

Try this... I bet you will set your energy range up a notch or two. So you will still have highs and lows but your highs will be higher and your lows will be less low.

THAT is more energy people!

I would be interested to find out what most people think upon waking...

"Uhh... I have to see the accountant today. FML "

"Why am I so tired."

"Is it raining again! Lord, I hate this time of year."

"Ugh. I look 90 years old"

"He stayed up watching old movies again... I wish her payed more attention to me"

"My shoulder is sore...oh, my back too a bit. Maybe I should take a rest day today... and maybe I need a bit more carbs"

Hmmm? Sound familiar?

K

"Dude, are we related?"

2011-04-07T06:13:00.011-07:00

What an inspirational transformation!

I want to give a shout out to my colleague at Precision Nutrition, Coach Paul (S2B and Lean Eating).

6 SCRAWNY MISTAKES

And also kick off his contest prep with a big HIGH FIVE as he will be competing in his 1st IDFA show in June.

But, I have to say... "are we related?!"

An interesting combination

2011-04-06T09:34:00.001-07:00

But it works!

Diced sausage, green and red apples and mixed beans.

That started my day yesterday and cottage cheese with blueberries and ground flax finished it.

Thyme & Toil Sausage - yummmmmmy!

2011-04-05T04:45:00.001-07:00

Thyme & Toil organic farm has sausage varieties ready... Sundried Tomatoe, Mediterranean, Louisiana style. So good!

K

Fire & Ice Photo Shoot

2011-04-04T18:59:00.001-07:00

Fire Renee Willis
Ice Krista Schaus

Photography by Scott Walker, Sun to Earth Photography

Awesome Photo Shoot on Saturday!

2011-04-04T13:33:00.000-07:00

The shoot on Saturday went awesome.

The artistry that Scott brought to the shoot was simply beautiful.

I can't wait to post a few pictures.

Thank you Tony & Katie from Salon Profilo!

Thank you Scott (my Earth) from Sun to Earth Photography (yes, I am Sun).

Thank you Zanden (my little boy) for being so good during the shoot.

Here's a picture of me with Zanden after the shoot before we went out for a local bison burger and sweet potatoe fries.

My next shoot will be at the end of May where I will be airbrushed blue. DOH!

Simple Pleasures

2011-03-21T15:54:00.000-07:00

This combination was like a flavour orgasm in my mouth... can I say that? Well I just did.

- Italian Meatballs (Blue Menu President's Choice)
- Frozen Oriental Veggie Mix
- Fresh leeks, sliced medium thin
- Left over diced chicken breast
- Butter (for my cast iron pan)

Bragg's amino acid sauce, black pepper and salt free steak seasoning for taste.

Poised versus Posed

2011-03-20T17:50:00.000-07:00

Physique is a game of smoke and mirrors.

We have many different looks and bodies that we can present - it's a choice and the different is in the posing.

You too can make your body look leaner, taller, thinner and overall more confident by how you hold yourself.

I challenge you to practice 3 looks:

1) PISSED - Regular you - Ì will call `pissed` as most people will have poor posture and a furrowed brow from too much stress and negativity

2) POISED - stand taller and tighter, looking more positive

3) POSED - call upon your inner physique athlete and strike a few poses. Flex muscles and give a big smile. Exhale all your air and make your tummy as flat as possible (yes, exhale - not inhale)

And the next time you see a figure model in a magazine or physique competitor on stage, remember the smoke and mirrors. You too can make your physique looks it's best just by the way you hold your body and the pose you chose to take.

Proper nutrition and exercise is absolutely a must but beyond that your posture and posing can separate the good from the great from the elite.

K

Sun To Earth Photography

2011-03-17T20:00:00.000-07:00

Many of you are asking.... so here's the answer.

To what question you may ask?

Who is Sun To Earth Photography as many times you see it at the bottom of my pictures?

www.suntoearthphotography.com

My next photo shoot is just over a week away! I am ready and very excited as Scott is combining two of his creative skills in one - airbrushing and photography.

Will let you know (well I will show you) how it goes!

K

What LEANER (not lighter) Looks Like

2011-03-12T05:16:00.001-08:00

January 11th
143 lbs
16% body fat

February 26th
142 lbs
13% body fat

This is why PICTURES and the MIRROR are the best assessments. No one sees a number. YOU ARE NOT A NUMBER!

Repeat that "I am not a number!"

2011-03-07T05:21:00.000-08:00

Leafy greens are ranked HIGH on my Favorite Veggies list.

Specifically kale and red swiss chard.

In butter or olive oil (I prefer butter for greens), sautee chopped red or white onion, kale, swiss chard until wilted / crispy (medium high - high heat), add sea salt, lemon juice & black pepper. Serve with your lean protein of choice.

When you chop it, it may appear like alot but greens reduce significantly (to 1/4 of the fresh serving) when cooked. I prepare about 6 cups chopped with gives me 3 servings. I eat them throughout the day with my meals.

Dining with Krista - A Favorite

2011-02-28T07:56:00.000-08:00

One of my favorite "commercial" foods is President's Choice Roasted Vegetable & Chicken Burgers.

I could not find them in stores for the longest time but they recently made a come back!

I let them thaw and made them on the stove top as ground meat, not burgers. Then added diced tomatoes. How simple! The flavour from the roasted veggies is amazing. no seasoning necessary.

And the drink is NOT swamp water but rather chilled green tea with Progressive Green Food Supplement, Xtend BCAA's in Blue Raspberry and other powder supplements such as glycine and glutamine. It tastes much better than it looks.

Krista's Food Journal

2011-02-28T06:56:00.000-08:00

Keeping a nutrition & training journal is one of the easiest and affordable ways to tighten up on your diet, be more consistent with your workouts and make positive progress with your goals.

Not only does it increase accountability (to yourself or whomever you are sharing your journal with - coach, nutritionist, friend), but you can also learn about your pattners, food triggers and "best strategies".

Get started! All you need is a pen and paper and an accurate, honest recording of what you are doing and eating each day.

Dining with Krista - Simple, Nutritious & Yummy

2011-02-25T18:04:00.000-08:00

1 package extra lean ground beef or bison (if you can find it)
1 red onion
2 green onions
1 tbsp olive oil
1 head kale

* Chop kale
* Dice / chop onions
* Sautee onions over medium / high heat in a large frying pan.
* Cook beef in a separate frying pan (no oil needed)
* When onions are brown, add kale
* Season kale / onions with sea salt and pepper
* Season beef with low sodium steak seasoning or garlic powder
* Cook kale until crispy / slightly wilted
* Measure out 1 cup of beef mixture and 1-2 cups of kale mixture
* Squeeze lemon juice over top

Yum!!!

K

Lean Eating January 2011 - Team Iron Phoenix

2011-02-23T05:16:00.001-08:00

Never been an athlete before?

Never belonged to a real team where the stakes are high, the challenges are daily and the rewards are impossible to even articulate until you cross the finish line?

And there is not real finish line. The goal just keeps moving and the rewards just keep getting bigger and better?

That sport is Lean Eating.

Some of my "athletes" are just NOW beginning to understand that this journey, this transformation from the inside out is THE BEST GAME in the world.

I am raising my glass of Greens and BCAA's to my team, IRON PHOENIX.

You want to know... "How do you differ from competition prep to off season?"

2011-02-16T07:40:00.001-08:00

A picture is worth 1000 words.

January 2011 - 16% 144 lbs

May 2010 - 8% 132 lbs

Top 3 Tips for Level 3 Eaters

2011-02-16T07:22:00.000-08:00

1. Always Be Prepared

A Level III eater won't be forced to eat crap food or no food because they were "busy" or "out all day". It's simple. They bring their food with them. Eating on the road, on vacation or when busy is no different than eating at home or when you have ample free time.

2. Super Hero Drink Mix

Not Gatorade, not KoolAid...

A mixture of supplements rather. Mix them in a big container to follow #1 (always prepared) and easily have your drink every day. If you say "it's not convenient" or "I always forget" and "I am too busy", then MAKE IT EASIER.

In my Super Hero drink mix:

Protien Powder
Greens
Cocoa Powder
Glycine
Glutamine
Creatine

3. Variety is Key

Yes fish oil rocks and olive is a staple but a Level III will have ALL the best oils. Open my fridge door and you will find hemp, flax, macadamia nut, almond, vegan mixture, fish oil, coconut oil and quality olive oil. And yes I also have and use butter.

Lunch at The Argyle Street Grill

2011-02-11T04:37:00.000-08:00

A lean & local lunch with a beautiful and inspirational lady. Patty is a former client of mine, and was featured in an article series with Figure Athlete about being fit and fabulous over 50.

She is still fit, fabulous and I think even BETTER into her 50's. I hope to follow up with her for another article soon! She lives the Precision Nutrition and Lean Eating lifestyle with grace, ease and joy.

She even brought me 3 of her homemade Pumpkin Supreme protein bars, the recipe is found in PN's Gourmet Nutrition Cookbook.

She had not yet been to the new restaurant in Caledonia - The Argyle St. Grill. I am very happy with the local flare to the menu and even use bison and grass fed beef! You can taste the difference.

Post Workout Omelette

2011-02-10T11:44:00.000-08:00

A twist on the traditional omelette!

This was inspired by creperies in Paris where you can order sweet or savory crepes.

IT IS DONE! And striving for Maintence is BS

2011-02-09T06:17:00.000-08:00

Of course breaking into the teens for BF% is possible :-)

And no WANTING 2011 to be your year. IT IS your year. Always operate from a mentality of it is done when you are thinking about your goals.

When I compete... I AM THE WINNER.

When I lift... I AM THE CHAMPION

Even if I am 6 months or 6 weeks out from the actual contest.

This poster. I have this in my gym. Print it out. Heck find it online and order it if you want, but this is your vision for 2011. You will be reminded that you are anything you say and think you are.

2011 IS YOUR YEAR

you ARE 18% body fat.

Got it?

And this wanting to move into Maintenance is BS.

You know what I think about maintenance? "Striving for maintenance is settling for mediocre". Nope - you just find your new "Spam" and set a new "Super Hero Goal".

*************************************************************

I really want 2011 to be the year that I am done with fat loss and move into maintenance!!This is my third time in LE and every time I advanced a little bit,but I hope to be able this round to get more focused and involved with you so we can achieve results!!

My goals this year is getting my BF% down to 18-20%.Is this even posible?I want to thinks so.What would my goal weight be then?

6 Weeks out from Anything, Anytime.

2011-02-07T07:44:00.001-08:00

What you see is what you get - pictures are still your best Accountability Cop

I have been hearing from many Level 2 Lean Eaters and more vetran PN Community Members recently is that they really want to attain that "6 weeks out from anything" goal that I often talk about.

From Healthy Contest Prep - An Oxymoron?

A New Fitness Goal: Always Be 3-6 Weeks Away

Let me be really honest about something here. There are some folks who have an advantage when it comes to physique sports. Indeed, those who find getting ready for physique contests easy are those that are naturally very lean; those that walk around with a near contest-body year-round. In essence, they’re 3-6 weeks from being ready for a contest year-round.

Personally, that’s exactly what I aspire toward. Indeed, my goal has always been to be a well-rounded representative of what I value most – strength, leanness, health and fitness. What that means in concrete terms is that I want to be able to participate in or compete in anything health and fitness related at almost any time.

* If I want to step onto a lifting platform – I’m only 3-6 weeks of training away
* If I want to step on the stage – I’m only 3-6 weeks of training (& dieting) away
* If I want to enter a CrossFit challenge – I’m only 3-6 weeks of training away
* If I want to participate in a team sport – I’m only 3-6 weeks of training away.

Maybe this is really what most people in the health and fitness world aspire toward. Maybe it’s not the contest per se that people find most important. Maybe it’s being strong, athletic, and lean enough to compete in any number of activities with only a little preparation.

Now, beyond the comfort (and ego boost) of knowing that you’re fit enough to participate in most sports at any time, there’s another huge benefit of always training for physical preparedness. When you’re training year-round and staying “3-6 weeks away,” your preparation phase is much less stressful on the body.

Think about it, if you only have 10-15lbs to lose for a competition it takes much less time (and much less of a huge lifestyle overhaul) than if you have to lose 30-40lbs for that competition. The negative energy balance doesn’t have to be as great. So, you can keep eating lots of nutrient rich foods while simply cleaning up the diet and ramping up the exercise program.

MEASURING UP?

So where do I measure up to that goal - right now today?

Squats this week - 205 x 5 - Raw, Full ROM, ass to the grass. 6 weeks is a push but doable.

Deadlifts last week - 255 x 3 - Raw, no belt. Won't PR, but can for sure bring a 300 plus deadlift in 6 weeks.

Bench press - 155 x 3 - Ditto

Bodyweight Dips - 33 - I think that's a bodyweight PB

And the body? 6 weeks could be pushing it, but I could do it.

Weight - 139

Waist - 27.5"

Room for improvement - absolutely. But I need my own accountability cop. We all need someone to hold the mirror in front of us now and again to keep it real. You guys are all my watchful eye.

My Roots in The Iron Game & Iron Truth

2011-02-07T06:57:00.000-08:00

Muscle, Smoke & Mirrors - Volume I by Randy Roach
http://www.randyroach.ca/

This is a MUST BUY! This is my most cherished book.

Randy and I exchanged emails quite a few times before Christmas. I was blown away by this book. I LOVE it! The kind of love you feel for something prized and cherished and held with the utmost respect.

Not the type of love I feel for peanut butter and chocolate.

It would make me very happy if Randy received a slew of inquiries and orders as a result of this post.

He does not think that he has very many female fans or that many people are interested in the history of the Iron Game.

In the notes section just let them know that Krista sent you.

Not at all true. Perhaps the information just has not gotten out to the right people at the right time.

Randy plans on bringing out more books and continuing the history of the Iron Game. But sadly, he lost his sight during the making of Muscle Smoke and Mirrors Volume 1. Volume 2 (The Women) will be out but it will take much longer than planned as his research methods have had to change and it is much more time consuming.

He may have lost his vision but he is going to complete his vision.

Let him know you too are a lover of the Iron Game.

It is my roots and thus always a part of me.

How ironic that as I speak of my roots in the Iron Game I was emailed yesterday about a new website, www.irontruth.co.uk, where some of my old and original articles have been republished. It is very cool to be listed with greats like Bob Whelan, who gave me my 1st opportunity to write online back in 1999, John McCallum, Arthur Jones and Stuart McRobert.

PS - Bonus mark if you know who is on the front of the book WITHOUT googling.

K

Breakfast Pizza

2011-02-06T15:08:00.000-08:00

I love pizza but I love a high performance, lean and healthy physique just a bit more thus the Fritatta or Breakfast Pizza.

It's the best of both worlds!

In a large pan (spray with Olive Oil PAM), pour in 3/4 cup egg whites and 1 whole egg. Cook over medium high heat until 2/3 cooked. In a separate pan (or before eggs), sautee any vegetables you would want on your Breakfast Pizza. You can chop up or prepare any other toppings also like diced chicken, turkey bacon, feta cheese or veggies you want to put on raw (like green onions).

Arrange sauteed or prepared toppings on the egg and cover with a large lid. Cook until the egg is cooked thoroughly. Top with condiments of choice and enjoy.

Krista's "Secret" to a Leaner Lower Body Revealed

2011-02-05T15:19:00.000-08:00

In addition to patience, persistence and Precision Nutrition habits of successful eating, for a female to attain a very lean lower body a a series of protocols working in synergy is required which includes my "secret" Skinbrush Protocol... which is out of the bag now!

You can find discussions on this going back to 2008 at Precision Nutrition when I was in the prime of my bodybuilding ... 8 shows in 12 months. DOH!

Do this in the evening ideally for a full protocol

EVENING PROTOCOL

* Wish a medium to hard bristle skin brush, brush the lower body (legs, thighs and glutes) and any `trouble`` spots in an upward circular fasion
* Repeat 3 to 5 times or until it starts feeling a bit sensitive
* Apply a generous layer of a body mud mask such as The Body Shop`s Pure Detox Clarifying Clay Mask to the same areas
* Let dry for 5 to 10 minutes (a great time to do your facial care regiment while you are waiting)
* Fill tub with hot water for a bath and add 2 to 4 cups of epsom salts
* Soak in tub for 20 minutes and ideally you will sweat
* After 20 minutes, wipe off any excess mud treatment from the lower body with a cloth and then drain water while laying in the tub still (this is a very cool feeling if you have never done this before)
* Once out of the tub, apply a body firming cream like Murad`s
* Take any evening supplements and go to bed. The epsom salts will likely make you feel very sleepy.

Variation - DAY TIME PROTOCOL

* Shower rather than bath
* Omit Epsom Salt protocol
* Wear exfoliating gloves in the shower and wipe off mud treatment from the lower body
* Exfoliating gloves can be used routinely during morning showers
* Once out of the shower, apply a topical fat burner such as LipoDerm, LipoDerm, Napalm or Dermalean (NOTE: not recommended or necessary for someone over 16% body fat)

Krista is the QUEEN of one-pan meals

2011-02-05T09:29:00.001-08:00

Let's face it... we are ALL busy. I hate that work. We are very active people.

But we still have goals and we still need to eat well. PN-Style as I say. Meat and veggies for "ANYTIME" meals and lean protein and carbs for "POST WORKOUT" (that's the secret to a lean and mean body by the way).

Some people are sectional plate people and others are one-pan people. I am a one-panner. My partner (my "dude") is a sectional plater. You know the sectional plate... a chicken breast, a pile of brocolli, a sweet potatoe. They are not touching! Like a baby's sectioned off plate. But this is not a baby meal.

Today I put together one of my famous one-pan meals and now I have ANYTIME feedings ready for the day.

Dine with me... out of one pan:

Turkey, diced peppers, onions, pineapple, cranberries & sesame seeds. One Pan Shopping!

Krista is the QUEEN of one-pan meals

2011-02-05T09:29:00.000-08:00

Embrace your Greatness

2011-02-05T05:59:00.001-08:00

From a Lean Eating January 2011 client

Krista,

Do you ever feel like you're just constantly yanking wayward balloons back down to earth? That's what I feel like you did for me... Suddenly I am grounded again.

*
I very much appreciate when you let me know my impact. We all need reminders of our greatness.

And you are great... Great actually. There's a difference ;-)

K

10 Things Elite Coaches Do - From PN

2011-02-03T12:46:00.000-08:00

One of the best articles I have read to help direct and guide professionals in the coaching and performance industry.

A MUST READ!

Craving something? Make it fit.

2011-02-03T12:05:00.001-08:00

I have been eyeing this stupid freshly baked sausage bun for a few days now. So rather than toss it or try to be strong and ignore it I CONQUER it by making meal timing work for me.

My post workout meal yesterday:

Nothing is off limits you just have to best combine and time your foods to fit into your goals.

It was good!

K

Dining with Krista

2011-02-02T09:20:00.000-08:00

I was so wanting ice cream and so I made my own.

Pumpkin puree (canned ED Smith)
Cottage cheese (1%)
1 tbsp coconut butter
Splenda to taste
Vanilla extract
Cinnamon

Blend, freeze and enjoy!

Yup, you really can have both - good tasting food and a good looking body. You just have to think outside the ice cream box.

K

Embrace Positive Challenge

2011-01-31T06:48:00.000-08:00

Do not settle for negative stress as a result of avoiding positive stress.

Positive stress reslts in personal growth and betterment.

Negative stress results in the opposite.

Often we will settle for negative stress (self loathing, being unfit, unhealthy, unhappy and just generally incomplete) because we are afraid to or chose not to take on positive stress (leaving a relationship, opening your own business, starting a workout program, changing your nutrition habits).

And we say "but it's hard" - living a life full of negative stress is hard. But you are used to it. NOTHING worth attaining comes easily. But once you overcome the positive stress, life is improve exponentially. It's worth it.

AAnd here is a little secret... one of the main differentiating factors between positive and negative stress? Your perception.

So 3 TIPS:

1) Do not settle for negative stress because you are afraid to embrace positive stress
3) Look for ways to challenge yourself with positive stressors & minimize negative stressors
3) Turn negatives into positives.

3 Simple (not easy) tips for success!

And lastly, is it not meant to be easy!

Dining with Krista

2011-01-30T15:31:00.000-08:00

Remember, "perfection is imperfect" so even Lean Eating coaches, PN experts and moderators enjoy 10% meals and snacks.

Mine are often simple such as my afternoon snack today and it's one of my favorites.

I MUST measure these out. Usually 2-3 dates and 10-12 unsalted raw or roasted cashews. If I don't measure it out, this can go badly. Who doesn't LOVE both of these foods!

Super awesome with my Fair Trade chocolate spice tea.

Combat Cravings

2011-01-30T15:08:00.000-08:00

WILL POWER is not what is required! You just need proactive solutions. Often cravings are the result of the body trying to get what it needs.

Here are some of my best strategies for cravings:

Adding a small amount of clean carbs or beans / lentils to your ANYTIME FEEDINGS. Just 2 tbsp is all that is required sometimes at each feeding.

- Add some excitement to your beverages with some fizz and fruit.

- Enjoy a small, clean 10% feeding such as mejool dates and cashews. But measure them out!

- Cocoa powder is KING (or Queen!). A little bit of our favorite food can keep cravings on hold the entire day. I love my Protein Pudding as an afternoon snack and look so forward to it.

- Add nutrients to your ANYTIME meals with nuggets like garlic, ginger, dried fruit, fresh fruit, black sesame seeds, fresh herbs and a variety of spices. More flavour and more micronutrients may be just what the body and brain needs!

I have lentils rinsed, drained and read to go in the fridge to stir into ANYTIME meals just in case I feel I would benefit from a bit more carbs. Blueberries are also nice in just about anything!

So next time you feel the cravings coming on, don't question your commitment to your goals or your hormonal health - the best solutions are often the simplest.

A little dab will often do!

K

Dining with Krista

2011-01-28T05:52:00.000-08:00

Great when I am in a rush and no time to cook meat.

Plus, quinoa is a favorite and a stape in my diet. I prefer red quinoa to the more traditional golden. Find it a Bulk Barn!

Dining with Krista

2011-01-27T07:56:00.001-08:00

I get a slew of inquiries about what I eat, how I eat... I am a visual learner and know that a picture is worth a thousand words.

So come virtually dine with me!

The Pain Body

2011-01-24T10:05:00.000-08:00

I was finding The Pain Body references for a Lean Eating client and thought you all may appreciate this. Or not... LOL

So many funny yet impactful things about this...

1) I think we should send Eckhart Tolle the Geek, Nerd, Dork test

2) I loved his physicality when he talks about the Pain Body getting up to leave the room because they have been pointed out and are uncomfortable (reminds me of Paul Chek saying If I am offending you so much that you want to leave the room, then I am talking to YOUR SHIT!)

Anytime you get physical when talking about something it means you are passionate. Eckhart is passionate about curing The Pain Body. Me too.

3) Interested in who will think this is rubbish... there may be some moles amongst us... I mean Pain Bodies. It's Ok; you likely do not know. This is why I am introducing the concept to you. No Rubbish.

Eckhart Tolle - VIDEO - The Pain Body

A little 101 on The Pain Body (from one of my favorite books The Power of Now) - I basically have "healed" my back and shoulders problems from identifying my pain body and trying to live in the present / NOW.

The Power of Now, The Power of Less, The Power of Vulnerability. We are so powerful :-) Maybe I am starting to understand on a deeper level why I am Power Girl.

I think I will write a book.. The Power of The Power!

Enjoy.

K

From LOW to HIGH

2011-01-01T08:45:00.000-08:00

When I feel LOW there are 3 things that quickly get my mojo back:

1) FUN! - I am calling this year the year 2000 & Double Fun ("double one"... get it ). When I am feeling too serious and troubled (I call it the "furrowed brow"), I remember to simply have FUN and do stuff I enjoy, in ways I enjoy, with people I enjoy. Surround yourself with the people and things that make you feel and live at your best.

Transform from furrowed to fabulous by remembering to have FUN!

2) GROUND YOURSELF - often we can truly not be ourselves and take on the energy (often blue or negative) of others. Or we can take on our own negative self and turn off our positive self. We all have multiple dimensions of our personality and can be sponges to the influence of others - good and bad.

By grounding yourself daily you are more likely to be your self, be your best and shield yourself to negative energy and influences.

There are many ways to balance and ground yourself daily.

* Meditation
* Sunrise salutation (yoga)
* Prayer
* Affirmations & Mantras
* Deep Breathing Exercises
* Morning exercise (walking, stretching, EEW, yoga, pilates, dynamic warm ups)

Balance yourself daily in your own way

There is no right or wrong way. The key is to do it daily and somewhat ritualistically (a habit!) and whenever you feel down, blue or not quite like yourself.

3) DIRECT ACCESS - This is a reminder I use; that I have "direct access" to light, positive energy, love and guidance from above. Whether that is your God, "the universe" or another entity or belief system - look, feel and be open UPWARDS and your mood, spirit and energy will be lifted up also.

You have direct access to what you need. You just have to look up.

Upwards & onwards - brighter light and energy is all around and available for you!

Seek Truth

2010-12-30T13:38:00.000-08:00

From Elizabeth Gilbert

'The Physics of The Quest' -- a force of nature governed by laws as real as the laws of gravity or momentum. And the rule of Quest Physics maybe goes like this...

'If you are brave enough to leave behind everything familiar and comforting (which can be anything from your house to your bitter old resentments) and set out on a truth-seeking journey (either externally or internally), and if you are truly willing to regard everything that happens to you on that journey as a clue, and if you accept everyone you meet along the way as a teacher, and if you are prepared - most of all - to face (and forgive) some very difficult realities about yourself... then truth will not be withheld from you.'

Thank you Angela and Renee for passing this on.

There is NO success without ACTION

2010-12-30T04:13:00.001-08:00

"Achievement seems to be connected
with action. Successful men and
women keep moving. They make
mistakes, but they don't quit."
- Conrad Hilton

Team Barbelles, my current Lean Eating for women group, is just weeks shy of the end of their body transformation contest.

My new group of Lean Eaters are just weeks away from the beginning of their transformative journey.

Thus, the timing could not be more perfect for this quote.

I often say to my clients, "there is no success without action".

If the MIND is the match for success then ACTION is flame. A fire spreads. ACTION produces MORE ACTION - not just within yourself but within others.

At this time of the year, we are full of dreams, goals and motivation. However, all those are just match sticks. You need to ignite and give life, light and energy to those dreams for them to become reality. LIFE, LIGHT and ENERGY require ACTION.

Thus, the next step is the DOING!

Lean Eating is ALL about doing. We continually ask you and remind you of what you must DO to accomplish your goal. Learning is key. Motivation is key. A positive attitude is key. A strong commitment is key. A realistic goal is key. However, each of these KEY elements requires the action for you to accomplish the goal.

You DO and Lean Eating and me as your coach will HELP YOU DO and CONTINUE TO DO.

But you must DO.

Your 2011 Bucket List

2010-12-18T06:20:00.000-08:00

I could have called this the Non-Resolution Thread but that's negative... so NOT like me .

I am not a fan of New Year's Resolutions as they tend to die very quickly and by about 3 weeks into the new year they are completely forgotten.

I like to frame the idea of resolutions a bit differently.

If you were FREE of much of the things in your life, your mind and perhaps even your body that hold you BACK from living the life you want and ream of, what would you be doing in 2011?

A Bucket List of sorts, but not for life, but this year.

Let me play along so you can get in the swing of this.

First, some tips:

* SEE and FEEL it
* ARTICULATE it
* FILTER FREE

I am asking you to be real and vulnerable to some extent here. Just write it down. Even if you don't want to share it here because it's THAT personal or just because, at least write it on a peice of paper just for you.

Bullet point, just put it down. If you want to then discuss in more detail do that after your list is done.

Do not include too many items as it's a Bucket List for THIS year remember, not life.

KRISTA's 2011 BUCKET LIST

1. Create an original peice of art
2. Get organized (home & office)
3. Give meaningfully to others (more and more often)

I have one more, but it's personal (however I have written in my mind). Your turn.

Full Time Lean Eating!

2010-12-17T12:06:00.000-08:00

I am thrilled to be able to announce that I am now working full time for Precision Nutriton as a Lean Eating coach.

Precision Nutrition has been an important part of my life and my lifestyle since 2005 and many of my clients have not only benefitted but changed their bodies and lives through PN's Habits of Highly Successful Eating.

MY HISTORY WITH PN

I was fortunate to be introduced to Precision Nutrition and the teachings of Dr. John Berardi very early on in my career in the fitness & peak performance industry. I was thrilled that these resources and this community existed at it provided the answers and tools I was personally looking for to reshape my body.

THE CALL FROM JB!

I became active in the PN community very quickly and within a year became a Precision Nutrition Network member so I could teach the habits and provide essential resources to my cleints so they could accomplish their goals.

Not too long after that I caught the attention of the PN team and was asked by John Berardi to become a Moderator and contribute to my own PN Blog. Saying I was honoured and excited would be an understatement. Imagine how you would feel if one of the most knowledgable and impactful fitness and nutrition experts called you at home! It was like talking to a celebrity. Well in our industry, I WAS talking to a celebrity.

KRISTA's PN BLOG GAINS POPULARITY

My Blogs became very popular and at one time my name was apparently searched more than Dr. Berardi's himself (JB is very modest and didn't mind one bit!). My threads such as Sometimes Less is More and my Training Logs were of particular interest.

In addition to contributing within PN, I also lead my own Peak Performance and Fitness business, Defining Edge. Within Defining Edge I did a slew of different things wthin the industry, all with the underlying goal of empowering people and helping them become their personal best.

HOW CAN I IMPACT MORE PEOPLE?

However, success can be a double edged sword. The more bodies and lives I transformed, the more that were lining up to get a peice of the success! I am very passionate about my "job" and had a very hard time saying no. I really did want to help everyone. But I am just one person and there are only so many hours in a day.

In no time I was working from 6 am to 9 pm most days of the week and my life became my work and vice versa. There was little division between home time and work time and I felt like I wanted to impact more people and impact them in a different manner.

I had come to learn, in my more than a decade's experience in the industry, that the REAL secret to success was nutrition. Training is important - very important but it was FOOD that really impacts and transforms a body.

Just when I was feeling overwhelmed and stuck about how to help more people and help them better, I was offered a position as a Lean Eating coach with Precision Nutrtion.

LIVING THE DREAM

It was my dream! To be part of a highly skilled team and deliver the most quality nutrition curriculum - full of integrity and research and results - and to work with more women in a more flexible environment, online.

And now today, I will be doing just that full time.

I am 100% commmitted to Precision Nutrition and beleive strongly in the community and the products and services they offer and the philosophies that they are built on.

I am sad to see Defining Edge be a part of my past, but every client that I worked with in the last 5 years has molded me into a fine Lean Eating coach and has provided important lessons and tools along the way.

Thank you Defining Edge clients for being an imporant part of my own personal and professional journey.

I hope you will continue on your own journey and consider joining either Lean Eating or Scrawny to Brawny programs in the near future. You will learn lots, further transform your physique and we may have the opportunity to work together again!

For my professional clients and colleagues, the Precision Nutrition Certification is a MUST. There is nothing out there that beats it.

Blonde Bombers Unite

2010-09-11T15:04:00.000-07:00

One of my favorite classic bodybuilders is Dave Draper.

His physique, his dedication to the iron, his presence, personal and poise - I admire and related to them all.

In an article with www.t-nation.com he states:

competition stood between me and the relief of hoisting the iron — the private exertion, the pure delight, and the daily fulfillment of building muscle and strength.

This quote resonated within me as if they were my words - because they are.

I compete in powerlifting because I love lifting.

I compete in bodybuilding because I love building a lean and mean physique.

I don't really like competing that much.

I like the journey and don't care about the destination.

I have written about this in may ways and for many years - it's not about collecting trophies.

You can read Lessons on True Progress from the early 2000's, written for Natural Strength or Winning Essentials from the end of the decade for Precision Nutrition and my principles ring clear.

If you are in it to WIN IT, you are not really in it. You have to be in it to WIN in the game of life. And in this game you never really win and you never stop playing but we love the pursuit. And the trophies are given not gotten.

K

I hear you Dave!

We Do It For the Food - THE Cookie

2010-08-24T05:31:00.000-07:00

I would like to thank Carol Brady, one of my athletes, clients and friends for this kick-ass cookie recipe.

As I often say, "I do it for the food". We DO don't we! We train hard and often and eat lean and clean 90% of the time so we may earn and enjoy these heavenly treats.

Decadent Chocolate Chip Cookie - Defining Edge Style

1 cup succunant sugar
3/4 cup natural almond butter
1 egg
1 tsp baking powder
1/4 tsp sea salt
1/2 cup Dark Belguim Chocolate Chips (large morsels) - Bittersweet (From Bulk Barn)

Mix and use a cookie scoop to measure out onto a silicone baking sheet. Place on top of regular baking sheet.

Bake at 400 degrees for 12 minutes.

Cool completely and store frozen as they are crumbly when thawed.

Each cookie is 100 calories and gluten-free.

Which Super Hero Are You?

2010-08-18T02:53:00.000-07:00

Power Girl must not have been an option :-)

I am The Flash but could have also been Green Lantern or Cat Woman. I feel pretty strongly about Cat Woman but am cool with The Flash also.

The Flash		80%
Green Lantern		80%
Catwoman		80%
Wonder Woman		75%
Iron Man		65%
Robin		52%
Hulk		45%
Superman		40%
Supergirl		40%
Batman		35%
Spider-Man		30%

Fast, athletic and flirtatious.

Click here to take the Superhero Personality Quiz

The Strength That Binds Us

2010-08-17T19:46:00.000-07:00

Bound by Light & Gravity

Krista and Renee,

The last few weeks I have been introduced to the tools and drive that was missing in my life to work towards the dreams that I have been hunting down. Renee has done that for me... from that I have a great reverence for you, since from what I understand, you are the one who introduced Renee to those same tools and drive that she too was searching for. Through that you have both become bound to one another ..... "The Strength That Binds Us...Bound By Gravity And Light"

I think you both know that there are few people in our lives that you become instantly bound to... not by blood, but a true destiny and fate. True friends, comrades... whom you feel and sense, even when you are miles apart. You feel each others pushes and pulls, and you push and pull each other when needed... Like the sun and the moon.. and the earthly forces that ground us. You are those forces in each others lives and no matter where life may take you or you take each other... you will be truly bound to each other.

Painting this picture has also been a journey for me. Understanding your relationship in order to conceive the best imagery that would represent you both has been a joy. I can not paint a person with out thinking and wondering about them. I have to admit I'm strongly attracted to painting strong, bold, gutsy women who like to truly show their strength and diversity. I see that in both of you.

Painting people is an intimate affair. People don't often realize that by the time I have observed multiply images of a person to try and understand their expressions, how they hold their body, the beautiful folds and creases of their skin, eyes, cheeks when they smile, I have uncovered a little more about them. How they naturally like to gaze or that saucy little flash of emotion that comes across in their more candid photos. To me when I paint a person it is almost like they are physically in front of me and I'm bringing out their beauty with each brush stroke, discovering their curves and skin folds! I know them quite well by the time I finish... even if words have never been exchanged. Our body language and the degree of respect(or lack of) that we give our physical and spiritual body's say a lot about us... and both of you show a degree and respect for your own and each others bodies and souls that is very evident... even without words.

For you both are truly "... Bound by gravity and light."

For you both...I truly give my best...

Angela Hardy
www.angelahardyart.com

She is the Moon

2010-08-17T19:40:00.000-07:00

She is the mistress of the night
She grants the gift of tenuous sight
Bound by gravity and light
She is companion, to hunter and prey alike.

She only shows her most beautiful side
Her dark side is turned away, always hidden
She is ruler of the tide
Life flows to her rhythm.

She is sister to the Sun
She bathes in her glow
Reflecting her light, when night has come
To comfort the Earth below.

She dances with planets and stars in the sky
All the heavens are her ballroom
She makes wolves cray
She is the Moon.

by Scott Walker

She is the Sun

2010-08-17T19:33:00.001-07:00

She is the goddess of light
She is energy eternal
Without her, there is only night
Flower bloom to her arrival.

Sharing her strength is her one true pleasure
To feel her warmth is the Earth’s greatest desire.
On occasion, the Moon dares eclipse her
A jewel set in a ring of fire!

She wears a necklace, strung with planets
The Earth and the Moon lie over her heart
In all the Solar System, they are her favourites
Until the end of time, they will never be apart.

When she smiles, she brings rainbows
She wields the magic of fusion
With beauty and power, she forever glows
She is the Sun.

by Scott Walker

Chicks on the Roof - Female Empowerment

2010-08-11T13:56:00.000-07:00

I want to extend a heart felt thanks to my all female work crew who volunteered their entire long weekend to help me put a new roof over my head.

These were the hardest working, strongest women I have had the pleasure to work with! Thank you also to a few good men - my Dad (project manager), my uncle (token dude on the roof), Mark and Scott for hauling those heavy bundles of shingles off the hoist to the top of the roof. They moved them no problem whereas it took every ounce of strength we had. And my Mom who blessed me with her strength - she spent 7 hours working around the property gardening, cleaning siding, picking up shingles, moving bundles. What a team!

But the girls could do everything else that had to be done! And it feels really good to know when it rains hard now, I am dry and protected.

I was also reminded the value of great friends and family. Thank you doesn't cut it... but thank you!

Girl Power!!!

K

Protein Pudding

2010-07-25T05:56:00.000-07:00

Use this OCCASIONALLY only as a treat because it's so good I could eat way too much.

1 package Jello fat free chocolate pudding
2 scoops whey or casein protein - chocolate or peanut butter flavour (such as IsoFlex Peanut Butter)
2 tbsp coconut flour
2 tbs ground flax
2 tsp chia seeds

Prepare with 1 cup lactose free milk skim or 1 cup unsweetened almond milk and 1 cup light coconut milk (from fridge)

Mix with hand mixer 2-3 minutes and then add in 2 tbsp natural peanut butter (or nut butter of choice) to finish this dessert off.

If you want to make this lighter, use 2 cups of milk (omit coconut milk) and also omit the additional fats (nut butter).

Pour into 4 dishes and chill.

Trust me on this... eat ONE bowl only and share with the family. Get rid of it... Hard not to eat all four bowls even though the pudding package is only an additional 80 calories it tastes so good it feels like an added 500 calories.

To enjoy ANYTIME: keep coconut flour, coconut milk and nut butters in
For POST WORKOUT: omit coconut flour, coconut milk and nut butters and add eat with 1/2 banana

Take a Shot!

2010-07-23T05:59:00.000-07:00

If you have ever thought about competing in physique but could benefit from a stepping stone, consider preparing and peaking for a photo shoot.

The preparation is almost exactly the same as a contest without the pressure of being on stage in front of hundreds of people and minus competitive jitters.

It can be a life altering experience.

Both of these beautiful women would tell you that it was just that! You walk away with memories and momentos of your polished physique, but more importantly it changes you from the inside out.

"...sometimes we must do the things we think we cannot." Eleanor Roosevelt

This shoot was done with Lisa from Vavoom Photography of Haldimand County.

Great job Nadine and Kerri! A picture speaks 1000 words.

Dreams DO Come True

2010-07-21T05:38:00.000-07:00

(photo courtesy Scott Walker)

After you read one of T-Nation's latest articles, Sure Fire Fixes for Weak Points: Biceps (by Bryan Krahn), most of you will understand why yesterday I experienced one of the most rewarding moments in my career thus far as a performance coach and strength & physique athlete.

It a pleasure as always to be asked my opinion as an expert about how to grow biceps, but the celebration came when I saw my picture above Arnolds as a reference to great bicep development.

Thank you to Scott Walker and Glen E. Grant for the photos. I actually have quite puny and soft arms - the pictures just make me look good.

An additional thanks to the Body Transformation team for helping me with those freaky biceps. That picture was taken 3 weeks out from OPA Provincials where I placed 2nd in Masters and Middleweight and qualified for Nationals (aiming for 2011).

Krista Qualifies for CBBF Nationals!

2010-06-23T05:28:00.000-07:00

From DE Coach, Kate Kline PICP

I want to extend a huge congratulations to Precision Nutrition's Krista Schaus and her coaches- Precision Nutrition's Dr. John Berardi and Carter Schoffer

Krista competed this weekend at the Ontario provincials in Masters Bodybuilding and Open Middleweight divisions. It was a great weekend and Krista brought her best physique yet to the stage. She was the runner-up in both classes and qualified for Nationals in August. It was a very close call and definitely a "personal best showing" for Krista.

From Krista:

I am very pleased with my 2nd place finish in both Masters (over 35) and Open Middleweight (under 124.5 lbs) at the Ontario Physique Association National Qualifier this past Saturday in London Ontario.

Although at Arnolds last year I faced some of the best female bodybuilders in the works (Jo Stewart, Elena Shpotrun), this contest brought the tighest competitive line up I have been up against yet. The physiques were all very competitive in the Top 5. I would not want the judges' job!

I love good competition - I thrive on it and it brings out my best. It was also a great experience to place 2nd and leave me something to work for and strive to improve even more. I know some things I will work on for Nationals coming up at the end of August in Toronto.

Ontario Physique National Qualifier - June 19th

2010-06-01T05:30:00.000-07:00

Krista will be competing June 19th at the Ontario Physique Association provincial championships to qualify for Nationals to be held in Toronto (Masters) August 28th. If you would like to see in action on stage, you can purchase prejudging, finals or VIP (both)tickets by calling Centennial Hall:

PREJUDGING $20.00
� Tickets are available only at the door on the day of the show

FINAL SHOW TICKETS $45.00 + Tax
� Are available from Centennial Hall box office by calling 519-672-1968

VIP PREFERED SEATING TICKETS FOR ALL EVENTS $80.00 + Tax
� Are available from Centennial Hall box office by calling 519-672-1968

Krista will be bringing her best physique to the stage June 19th - you won't want to miss Strength & Beauty personified!

Pouring on Extra Pounds?

2010-04-27T11:24:00.001-07:00

So, you've got the exercise part down and have cleaned up your food choices. With Spring upon us this is the time the liquids can be a problem - from the fruit punch at the bridal shower to the booze at the BBQ those empty calories can pack on the fat and the pounds.

Beverages should be calorie free except for the fortified versions that are aimed to keep your nurished, energized and alkalized!

Fortify Your Fluids

Protein and grains are acid-forming foods; they cause the pH of the blood to rise. While this may not sound serious, it has a myriad of negative consequences on our health — not the least of which is an increased release of the stress hormone cortisol.

The process of buffering the acids of acid-forming foods results in a decrease in lean mass (both muscle--through the action of cortisol--and bone, through the calcium buffering action of neutralizing the acid) along with an increase in fat storage, particularly in the abdominal wall.

When you eat an acid-forming food, you must neutralize the acid. This can happen in one of two ways: Either your body will neutralize the acid on its own, using the mechanisms summarized above, or you can help your body neutralize the acid by producing an alkaline or basic load.

For obvious reasons, the second option is a better choice. Fortunately, alkalinizing your intake is easier than you might suspect!

Here are a few ideas:

• Eat several servings of vegetables or fruit at each meal (you're all doing that already, right?).

• Add freshly squeezed lemon or lime juice to the water that you drink.

• Drink more various teas.

• Take in at least one serving of a Green or Red food supplement each day. It actually has all of the fruits, vegetables, and green tea packed into one supercharged drink!

• Aim to include some of these powerfoods in your Metabolic Drive protein shakes. Give this recipe a shot:

Forified & Fueled - Power Shake

1 cup chilled pomegranate green tea
½ cup hemp milk, unsweetened
2 tbsp pumpkin puree
½ packet frozen acia pulp
1 tsp ground flax & chia seed blend
1 scoop Poliquin Primal Meal, berry
½ scoop Poliquin Primal Reds
Ice cubes (optional)

Combine in a blender and enjoy.

Time to get your liquid lunches working FOR you and your waistline, not against you.

Getting Lean the Hormone-Friendly Way

2010-04-20T06:53:00.000-07:00

As many of you know, I am not a fan of harsh supplements and relied on them very little for my contest preparations where I would get very lean for bodybuilding.

Rather, I like to use Aceyl L Carnatine Propionate and Green Tea Excellence 2.0.

I typically use 1 capsule of each upon waking and again in the early afternoon.

Cmmercial stimulants / fat burners can come into play as a tool to drop the last 1-2% body fat if you are competing or already very lean and peaking but for most they are more harm than good.

ALC and GTE promote fat loss, energy and other health benefits in a more hormone-friendly manner.

When / if I do get into contest prep and chose to use a commercial "fat burner" I also cycle on and off with Green Tea Extract in the following manner (as an example):

1 to 2 weeks "fat burner"

1 week ALC and GTE

I also use smaller dosages than recommended for "fat burners". If they recommend 2 capsules, I will take 1. I also do not use them for more than a few weeks.

I like to get lean as naturally as possible first to avoid any hormone or metabolism pendulum swing after I peak.

As Brendan Brazier says so brilliantly in his book The Thrive Diet, stimulants are like using credit cards.

“If stimulation is used when it will not help you achieve something of value, it is an uncomplimentary stress. I consider coffee drinking an uncomplimentary stress. I view it as a form of credit, similar to shopping with a credit card. You get energy now that you don’t actually have, but you pay for it later – when the “bill” or fatigue hits. Simply drinking more coffee to put off the inevitable is like paying off one credit card with another: It will catch up with you sooner or later. You’ll most likely pay a high interest rate as well, needing more time to recover than if that energy had not been borrowed in the first place.”

Brendan Brazier, The Thrive Diet

You are borrowing energy and you WILL have to pay it back at some point in time. So I prefer to magnify my own energy or boost is ever so slightly with something like GTE rather than a major overdose of a harsh stimulant.

Defining Edge Powerlifting Brings Home Hardware from Nationals

2010-04-12T09:48:00.001-07:00

Defining Edge athletes, Sonja Bedic (75 kg Open), Ashley Werner (67.5 kg Junior) and Carol Brady (67.5 kg Master III) all brought home medals from the 2010 CPU National Powerlifting Championships held in Quebec City April 7th to 11th.

Their accomplishments are even more amazing considering it was their first national championships, they were up against some impressive competition and it was a particularly harsh day on the platform with very strict judging.

Carol Brady of Caledonia brought home gold and established National and Provincial records in the Master III category with a 95 kg (209 lbs) squat, a 47.5 kg (105 lbs) bench press and 92.5 kg (203 lbs) deadlift for a personal best total of 235 kg. Carol is now looking forward to the 2011 IPF Masters Worlds hosted by Niagara in Fall 2011.

Pictured: Ashley Werner attempting 155 kg squat

Ashley Werner of Jarvis stood at the top of the podium in the 67.5 Junior division with an amazing 142.5 kg (314 lbs) squat, 85 kg (187 lb) bench press and 145 kg (321 lb) deadlift, totalling 375.5 kg. All of those lifts are Provincial Junior records in Ontario!

Sonja Bedic of Simcoe should be very proud of her bronze finish in the 75 kg Open division as she had to battle to secure the third place in a very competitive class. Her 130 kg (286 lb) squat, 57.5 kg (126 lb) bench press and 135 kg (297 lb) deadlift got her to the medal platform and also a personal best total of 322.5 kg.

Coach Krista Schaus, a Canadian powerlifting champion and record holder, chose not to compete in the recent National championship to devote her energy and attention to her athletes. She commented, ``I am so proud of the strength they have gained, both physically and personally through their powerlifting preparations. Some of the most memorable and life altering movements I have experienced in this sport over the past decade have taken place in the past 10 months coaching these insprigin women.``

Krista would like to extend her congratulations to all of these amazing ladies and also a special thank you to assistant coach, Pete Koning and supporter Ruth Smith

For full results and contest information visit: http://nationals2010.wordpress.com/results/

The Defining Edge Powerlifting team will be taking some well earned time off from the competitive heavy lifting and focusing on general strength and fitness over the next few weeks. You can watch Defining Edge powerlifting on the platform at the London Open May 15th and the Niagara Open August 21st in the more near future. To learn more about Defining Edge go to www.definingedge.ca.

Forget about The Zone, get with The Flow

2010-03-31T04:56:00.001-07:00

Flow is a state of mind and being where you are fully engaged and immersed in whatever you are doing. When you are in The Flow you will feel that whatever you are doing is effortless, energizing and highly fulfulling. You will have no worry about future and no regret about past. Being in The Flow allows you to be present and being present enables you to be in The Flow.

If you are currently struggling with your goals, your relationships, your work or just life in general, perhaps it's time to get in The Flow!

Learn more about the experience of flow from Mihaly Csikszentmihalyi at TED (20 minute video presentation).