Summer hits Vancouver, just before the Stanley Cup expected to be won!!!

Okay so its excitement city around here, so many things going on!

We have a few Italian Street festivals, I may get some pics tomorrow to post here!

Just had a great rollerblade around Stanley Park, people were actually going there to see Lord Stanleys statue!!! Canuck Jerseys everywhere! I had a great workout, we did just under 10km in under 40 mins and minimal effort, keeping to my 70% hr!

Later today I am going to hop on my recumbent bike and do another 40 mins while watching either fights or hockey!

Taking the day off weights and going to have some sushi for lunch now, if I have a cheat it may be tomorrow in the form of small bun or something at Italian Day but otherwise I think I will keep it fairly clean and limit any cheat foods just make sure I keep the body fat coming down. Still need to drop a few percent in the next 6 weeks and this is when it gets harder as you get leaner and the body wants to hold on the last bits when hitting single digit body fat.
So now I am off to walk the dogs at Hats Off Day, a street fair with hot rods and grilled foods which I can sniff....but not touch! Most of it is meat so I don't really miss it anyway.

Have a Great Weekend!!

7 weeks and counting! Pre contest success!

First of all CONGRATS TO MY DEAR FRIEND MARIAM POWER RITZAND WHO TOOK FIRST FOR HER FITNESS MODEL COMPETITION ON THE WEEKEND, AND HER DIVA PRO CARD!!!!!!!!! She represents all those over 35 moms!!!!
I don't have a pic yet from this weekend but I will post one in my blog once there are some available, but here is one of my faves from her website!
http://marscottfitnessandnutrition.com/news.php

Being taken away from her successful, gold medal winning powerlifting career due to a car accident I am so proud of her to have taken that with such stride, moved forward and is doing new things and of course kicking ass!
I know personally how hard it is mentally to be forced to give up something you love and are good at, to have to submit to changes like that and she did it with such class!!!! I did not see her struggle or cry about how she can no longer lift a thousand pounds and can only lift a few hundred now.......ok exaggerated the numbers but this girl is strong.....at her worst she lifts what was my best! She embraced motherhood and moved forward re-sculpting her power lifting body into a winning pro card fitness body.......that's 'POWER' for ya!

Things are going very well with contest prep!

• My arms are showing great capped shoulders and lines between them and the mid arm. Abs are feeling great, upper 4 are really hardening out!
• Lines were in my legs weeks ago so no worries there, just a bit more clean up of and fat loss but its not too far off proportioned to my upper body.
• Cardio is easier now which feels great, although allergies this year are making things a bit harder with the asthma attacks during some cardio but its not like I am not used to it so I just plug on!
• Diet is fine but I crashed Tuesday, took a few extra days off to heal up some fingers, toes and aches and just fill my glycogen stores you know???? I had some oatmeal a few mornings with berries, and a bit of rice here and there, some extra carbs to help replenish........something of a refeed but nothing drastic but enough to fill my muscles and put on a lb or 2 and my muscles needed it, they look much better now.
• Routine, I took the week off, prob have to make some minor changes to help things along but I am very happy with it and expecting my costume soon.......anyone wanna guess my theme???? I am not telling you have keep guessing! One hint.......think 'hips'.......teehee, I won't give it away!!!
• My costume will be simple and theme oriented, my bikini follows suit as well and its all very bright and sparkly of course.........no hints on colors, you have to wait and see.
• I have a few photo shoots set up between now and show time as well but if only our weather would dry out, hard to do any outdoor stuff with cold and rain and hard to set up indoor stuff for no cost but I am working on it.
• Venues are set til next year and am plugging away for sponsors which are needed to help me fund all the entries, suits, supplies, travel etc.

Here is a quick hello from me and Coco, taken first thing 6am so please excuse lack of make up, hair do, still in my VS Long Janes which are falling off me now since I am leaning.

Lower Body Inch Loss

http://www.hivehealthmedia.com/body-inch-loss/

Check out my article on lower body inch loss at Hive.

A couple months to go......eat clean, train hard!

So I am hitting 2-3 hours training per day depending on if its a routine practice day which is 20-45 mins per shot 3xwk. Cardio is 60-90 mins of various intensity and machines, hitting cardio twice per day for 6 days per week with weights split over 5 days.
Weight is down, body fat is down, muscles are popping out much more now, still have to c....lean up the legs and back of arms, last bits of fat sitting there.
Balance of weight volume depends on the reps and type of lifts so weight stays moderate, I never hit closer than 10 lbs under what my heaviest for certain exercises has ever been so as to not injure or aggravate old injuries.
Sticking to the diet really well, amazing how much easier it gets after that first week.
I stick with fish 3 times per day, egg whites twice per day, asparagus and spinach, some pineapple and grapefruit and pepperoncini for my fish. Starch carbs are basically a slice of ezekial if I eat it at all.......yick, and a few rice cakes at dinner with honey but that is about it.
Cheats have been almost non existent so results are amazing right now!
I can run easier, all cardio is getting easier which always feel great, you feel super fit about now.
I did feel tired the past 2 days but overall have not. Its allergies.
Feeling really good, feel confident and super happy with everything from suits by Amy who is sponsoring my bikini and making a great costume, happy with music and theme, training, body and results.
I am really enjoying the process and happy to NOT be suffering in pain the whole way!
Maybe will get some sneak peek pics up, .....maybe not, maybe you all have to come out and see me instead!! Come out to cheer me out at the BCs this year, its beginning of July or mid.......check the dates at bcabba.org for the BCs.
Linda

Rear Delt Spread April '30 Day Sculpt' Day 30

Rear Delt Spread
Row in but begin to spread as you come outward, open wide then return.
For size use heavier band for 3-4 sets of 8-10
For cut use lighter band for 1-2 sets of 20-100

The Flag April '30 Day Sculpt' Day 29

The Flag
This is probably the most advanced Ab exercise there is. Done by Bruce Lee, Sly Stallone and others its an impressive move but killer as well, a few of these reps and you can crunches. This is equal to lots of crunches! I like this one because it helps shape nice firm square ab muscles that show well even when you are not so lean but when down to stage ready leanness it makes for an intense washboard!
Try negatives first......then try reps.

Diamond Push Ups April '30 Day Sculpt' Day 28

Diamond Pushups
Work your triceps without weight, using a wall or bench or treadmill, height according to your fitness ability with this exercise, start with a wall then work down to lower surfaces. Keep those elbows in tight, feet in closer makes it easier, feet out making it harder......so you have a beginner to advanced exercise which you can progress various ways.
For size use heavier weight 3-4 sets of 8-10
For cut use lighter weight 1-2 sets of 20-100
Try not to scrunch neck, keep chest up.