33 Day Transformation - Week 4:

After

Before

Things I prepped this week: 
* chicken breast
* burgers
* lean green turkey
* defrosted salmon fillets
* Friday I made an egg veggie quiche with leftover chicken breast to take out of town - yum!

Monday 15th:  137.0

5:30 - chicken breast with mustard, broccoli, coffee
10 -1/2 chicken breast with mustard, cucumber
(12 - workout - upper conditioning)
1:30 - 1/2 chicken breast on a large salad with 1/2 avocado, 1/2 pepper, balsamic/oil
2 - coffee
5 - burger patty
7:30  - huge bowl green beans

Tuesday 16th:  135.4

(9 - 45 min walk outside)
10 - lean green turkey, coffee
12:15 - salad with 1/2 avocado, 1/4 pepper, cucumber, balsamic/oil
3- 1/4 chicken breast with mustard, cucumber
4 - same as at 3
(5:30 - workout - legs and core)
7:30 - chicken and veggie stirfry with coconut milk and spices (yum!)
8 - dandelion tea

Wednesday 17th:  135.2

6 - lean green turkey, coffee
9:45 - leftover chicken stirfry from last night
(12 - workout - upper and core)
1:30 - 1/2 chicken breast on usual salad
2:15 - coffee
4 - cucumber
7 - burger patty
8 - 8 almonds, dandelion tea

Thursday 18th:  133.8

(8 - 30 min walk/run outside)
9 - lean green turkey, coffee
11:15 - veggie and protein shake
(2:15 - workout - full body conditioning)
3:30 - 3/4 chicken breast and stone ground mustard, cucumber
4 - coffee
7:45 - shrimp stirfry with tons of veggies in coconut milk and spices
9:15 - 4 spoonfuls pumpkin and sunflower seeds and dandelion tea

Friday 19th:  134.0

7 - lean green turkey, coffee
(10 - workout - full condition)
11 - 1 chicken breast
12 - cucumber
2 - pumpkin and sunflower seeds, coffee
4:15 - 3 egg whites with cinnamon
7 - salmon and steamed cauliflower and broccoli
8 - avocado paleo pudding with no honey

Saturday 20th: Went to Banff for today and stayed the night - brought our food

(8 - 45 min walk)
9 - egg/chicken veggie quiche, coffee
12 - salmon with dill sauce (coconut milk, lemon and dill), broccoli, green beans
2 - 2 bites Garys steak, 2 bites salad
4 - unsalted cashews and pecans, cucumber
6 - chicken breast on salad with 1/2 avocado, 1/2 pepper, cucumber, balsamic/oil)

Sunday 21st:  Left Banff after breaky and had lunch at Garys parents in Canmore (brought our food)

9:30 - chicken/egg/veggie quiche, coffee
12:30 - 1 chicken thigh and salad with chicken breast, 1/2 avocado, pepper, cucumber, balsamic/oil
2:30 - coffee
3:30 - 3 egg whites and cinnamon
6:30 - red snapper with coconut milk lemon dill sauce and green beans
(7:45 - hockey game)

33 Day Transformation - Week 3



After

Before

 Things I had made/prepped this week:
* lean green turkey
* beef burgers
* defrosted salmon fillets
* egg/veggie quiche
* chicken breast

Monday 8th: Long weekend - still at parents house :) 

9 - coffee, protein pancake, 4 bacon
11 - coffee - Out for Lunch with Gary: Earls salad with Chicken
4 - 15 unsalted cashews - salmon, salad with 1/2 avocado, cucumber, balsamic/oil
(8 - 20 mins abs + stretching)
9 - pumpkin seeds

Tuesday 9th:  140. 4

9:30 - salmon, salad (same as above)
11- 10 cashews and coffee
1 - roast beef and raw veggies (got at Sobeys in Nanton for lunch on our way back to Calgary)
(3:45 - workout - legs)
6:45 - lean green turkey

Wednesday 10th:  139.4

(5 - 25 min outside run)
6 - egg/veggie quiche slice with salsa, coffee
(8 - workout - upper + abs)
12:45 - lean green turkey
1:30 - coffee
4 - cucumber
6:45 - burger patty
8:15 - 2 bites goat meat and broccoli with curry coconut milk, 5 almonds

Thursday 11th:  136.4

8:30 - egg/veggie quiche with salsa, coffee
1 - veggie protein shake
2 - coffee
4:45 - lean green turkey, cucumber
7:15 - salmon, broccoli, 1/4 cup sunflower seeds, 5 almonds

Friday 12th:  136.2

(5 - 30 min outside run)
5:45 - egg/veggie quiche and salsa
6 - coffee
9 - veggie protein shake
11 - cucumber
1:45 - salmon, salad (1/2 avocado, 1/2 pepper, poppy seed dressing), 10 almonds
(3:30 - workout - home conditioning)
6 - Keg date night: 3 bacon wrapped scallops, prime rib and veggies (it was SO good last time we wanted it again!)
7:30 - avocado paleo pudding (see blog posting above for recipe) - no honey, 2 packets stevia

Saturday 13th: 

(7:45 - 30 min run + walk + abs outside)
8:30 - egg/veggie quiche and salsa, coffee
1 - chicken breast and stone ground mustard, coffee
3 - cucumber
4:30 - lean green turkey
6:30 - salmon, salad with 1/2 avocado, 1/2 pepper, balsamic/oil)
8 - At a house party with tons of naughty and delicious looking baking and treats! But chose to have only cauliflower, baby carrots and pea pods :)
10 - 5 almonds, 5 walnuts

Sunday 14th:

7:30 - lean green turkey, coffee
9 - 10 unsalted cashews
1 - chicken breast with stone ground mustard, cucumber, coffee
3:30 - raw pumpkin seeds
6 - salmon, salad with 1/2 avocado, 1/2 pepper, poppy seed dressing

(7:45 - hockey game)

Photoshoot with Carolyn Budreski Photography

All of the "after" photos you have been seeing on the blog are from a photo shoot we did with a fantastic photographer named Carolyn Budreski here in NW Calgary.  She is a talented artist who specializes in all sorts of photography from weddings to babies, portraits, fitness, and beyond.  You can check out her work and learn more about her services at:

http://carolynbudreski.com/

It was our first formal shoot in front of the camera (we have helped prepare some of our clients for similar shoots as well as direct the photo shoot from behind the camera).  It was a bit intimidating and out of our comfort zone, but Carolyn could not have been more professional yet relaxed and really helped put us at ease.  After 15 minutes we started to loosen up and she had some wonderful artistic ideas that we would have never thought to try that turned out beautifully.  We want to thank her for her hard work and creative genius, and we also wanted to share some of her work with you:

33 Day Transformation - Week 2:



After



Before

Things I made ahead of time this week:

* lean green turkey (see recipes page on the website) - I added more "green" with brussel sprouts, zucchini plus asparagus and spinach.

* turkey, egg and veggie baked quiche (see prior post for recipe) 

* cut up tons of salad green into a large container

 

Monday 1st:  138.2 

5:45 - green monster shake

6:30 - coffee and 15 almonds

9 - lean green turkey

(10:15 - workout - legs)

12 - lean green turkey

1:30 - carrot, cucumber, coffee

(3:30 - conditioning workout)

4:45 - salmon and salad (1/2 avocado, goat cheese, poppy seed dressing)

7:15 - green beans

Tuesday 2nd:  137.8

8:30 - green monster with protein

9 - coffee

1 - turkey, egg, veggie quiche and salsa

(4 - workout - upper strength and full condition)

4:45 - lean green turkey

7 - salmon, peppers and broccoli

Wednesday 3rd:  137.6

6:45 - turkey, egg, veggie quiche and salsa

7:30 - coffee and 10 almonds

10:30 - green monster with protein

(12:15 - workout - conditioning)

1:30 - salmon, salad with 1/2 avocado, peppers, balsamic/oil

2 - coffee

4:15 - lean green turkey

7 - salmon, green beans

Thursday 4th:  137.0

8:30 - protein pancake (plain) - egg whites and protein powder, coffee

10:15 - 8 walnuts, 3 pecans

11:45 - turkey, egg, veggie quiche and salsa, coffee

(2 - workout - light conditioning)

3:30 - lean green turkey

7:30 - snapper fish and green beans

8 - paleo pudding, but with no honey - 1 packet/gram of stevia instead (see prior blog post for recipe)

(essentially avocado, coconut milk, vanilla, cinnamon, organic cocoa powder)

Friday 5th:  137.2

5 - paleo pudding

5:30 - turkey, egg, veggie quiche with salsa, coffee

(9 - workout - conditioning)

10 - lean green turkey

11:30 - coffee

3 - 1/4 cup nuts and seeds

6 - 1/2 large salmon steak, salad (1/2 avocado, peppers, cucumber, balsamic/oil)

9 - 10 cashews

Saturday 6th:  at my parents house for the weekend - lots of bad food around!

9 - small protein pancake (2 whites, 1/2 scoop), 5 bacon slices, coffee

11 - sunflower seeds

1:30 - chicken spolumbos sausage and large salad (same as yesterday)

6 - 3 chicken legs (BBQ'd) and broccoli

Sunday 7th:

9 - coffee, 3 egg white protein pancake, 6 bacon slices

1 - salted peanuts

3 - coffee

5 - Out for Dinner with family:  Steak, 5 shrimps, veggies, 2 bites of someone elses corn bread loaf, 1 finger swipe of whipped cream off brothers dessert!

6 - peanuts

(7:30 - outside run + inside conditioning workout)

33 Day Transformation - Week 1:

Each week I will list the day, my weight and when and what I ate, plus when I worked out.



Before

Things I had prepped ahead of time this week:  
* all salad cut up and in a bin in the fridge
* chicken cauliflower tikki masala in the slowcooker
* turkey loaf
* steak
* steamed green beans


After









Sunday Sept 23rd:  141.2

10 - protein pancake (3 egg whites, protein powder, 2 tbsp almond butter, 1/2 tsp honey), coffee
1- coffee, pumpkin seeds, cucumber slices
5 - salad with 1/2 red pepper, 1/2 avocado,
3 tbsp Rene's poppy seed dressing
5:30 - 1 slice turkey loaf (ground turkey + grated zucchini + spices) and salsa (no sugar - organic)
(7:45 - hockey game)
9:15 - 2 spoonfuls chicken cauliflower slowcooker tikki masala (chicken thighs, cauliflower, coconut milk with spices)  Smelled SO good!




Monday 24th:  139.6

5:30 - reduced fruit green monster veggie shake (see recipes on my webpage for recipe) I only used 1/4 banana in this one...
6:15 - coffee, mini protein pancake (2 egg whites, 1/2 scoop protein powder)
10 - chicken, cauliflower slowcooker tikki masala (YUM!)
1 - coffee, cucumbers, peppers
(3 - workout)
4:15 - turkey loaf and salsa, salad with 1/2 avocado and 1/2 orange pepper, 2 tbsp Rene's poppy seed
7 - cucumbers
7:30 - turkey loaf and salsa

Tuesday 25th:  138.6

8 - green monster
8:30 - mini protein pancake, coffee
11:45 - 1/4 cup pumpkin seeds, cucumber
12:30 - chicken cauliflower slowcooker tikki masala
4 - salad with 1/2 avocado, Greek dressing
(5 - workout - legs)
7:30 - salmon fillet with brussel sprouts in bacon (cook 2 bacon slices chopped up small in a pan, set aside, chop up sprouts, saute in same pan, add bacon bits back in)

Wednesday 26th:  139.0

5:30 - chicken cauliflower tikki masala
6:15 - coffee
(9 - workout - arms and abs)
9:45 - veggie and protein shake (green monster with no fruit, with protein powder)
12:45 - turkey loaf and salsa
1 - cucumbers and 1/4 cup seeds and nuts
4:30 - turkey loaf and salsa, green beans
7:15 - green beans

Thursday 27th:  139.2

8:30 - protein pancake (4 whites, 1 scoop), almond butter and honey, coffee
11:30 - chicken cauliflower tikki masala
1:45 - coffee
3:30 - veggie protein shake
(4 - hard conditioning workout!)
4:45 - turkey loaf and salsa, 1/2 red pepper, cucumber
7:15 - green beans, salad with 1/2 avocado and balsamic + oil dressing

Friday 28th:  138.8

5:45 - chicken cauliflower tikki masala, 15 pumpkin seeds, psyllium fiber in water
6:30 - coffee
10 - turkey loaf and salsa, green beans, asparagus
11:30 - coffee
2 - salad with Rene's poppy seed dressing, 1/2 orange pepper, 15 walnuts
8 - Keg for dinner: 3 bacon wrapped scallops, prime rib and veggies

Saturday 29th:

7:45 - 2 eggs scrambled with bacon and spinach in it, coffee
Gathering cattle on horseback from 10am to 3pm:
10 - salted cashews
1:30 -  1/2 steak in strips, 15 almonds
4 - small dish last of chicken cauliflower tikki masala
7:30 - salmon, large salad with peppers, cucumbers, goat cheese, avocado, balsamic/oil

Sunday 30th:

8:30 - turkey loaf with salsa, coffee
11:45 - salmon and cucumbers, 1 garden carrot
2 - large salad (1/2 avocado, goat cheese, poppy seed dressing)
5 - turkey egg quiche/frittata with salsa (see prior blog post for yummy quiche/frittata recipe)
5:30 - coffee
(7:45 - hockey game)

How to Transform Your Body in 33 Days....

I'm really excited to share this new 5 week blog series with you!  I hope you find it motivating and informative and I also hope you share it with your friends.

I'm going to share my personal journey over the last 33 days.  When you have been training for as long as I have, there are certain to be ups and downs in your fitness level and motivation, yet I've always maintained a fitness level and body shape that I've been happy with.  It's simply a lifestyle for me - and one that I have passion for and enjoy.  That said, it's really important to always have goals.  Sometimes my goals have been strength based (do 10 dead-hang chin-ups in a row or dead-lift 225 lbs), sometimes they have been performance based (doing a certain conditioning workout under a specified time or feeling faster at hockey), and other times they have been aesthetic.  I felt it was time to step it up a notch and give my clients a first hand example of how to get the job done!  As is expected, a few of my fitter clients who have already achieved so much, can get a little complacent and I know they can (and want to!) take their fitness further.  I'm going to show you how.....


After

Before





















Over the next 5 weeks I'm going to share exactly what I ate and when/how I trained.  It's not always the very most ideal (maybe not what I'd prescribe in a perfect world), but that is life - and I want to show you how YOU can do it in your "imperfect" world too!  After the 5 weeks of my real program, I will update you with ideas about other options and meal plans that would have been just as good if not better.  There is no starvation, no crazy bodybuilding show tricks, just simple, healthy, clean nutrition plus challenging, progressive and correct training protocol.  As for the training, you'll just have to contact me for a few sessions to help you understand what it takes!  It's do-able for everyone - it just takes desire and commitment.

Join me starting this Sunday for the first week of my meal plans, and follow along each Sunday for 5 weeks to get a feel for the whole process.  Better yet - get going and do it yourself!