Day 1 shredding protocol... From the second I wake up the when I go to bed

Cutting weight the natural way is 50 times harder then if I was to smash illegal fat burners.. That sh*t doesnt interest me..

Also im not one of these doosh bags that do a comp then try and charge people of their awesome advice like they are some expert haha idiots lol

I have the flu and I have already had a full week off training so I can't afford to miss another week

I have given myself this protocol of the next 3 weeks then I will change it up...

This is every single thing I do from the second I wake up to when I go to bed

I hope it helps and I hope you can see how hard I work to get my ass comp ready haha

















Wake up

Prototype 8 and Subcut mixed together and rubbed on my legs stomach and arms

45 minutes fasted cardio bush walk

Herbal tea

Breakfast

Rose hip tea

3 alpha venus

3 T423 Plus

Shower and brush my teeth with Coconut oil

Prototype 8 and Block E3 rubbed on my legs, stomach and arms

Blended long black

Meal 2

Meal 3

Herbal tea

Rose hip tea

Meal 4

HITT training

20mins steady cardio post HITT training

3 Alpha venus

3 T432 Plus

Meal 5

1.5L Water

Block E3 and Pro 8 before beddies

Beddies


Repeat........

Goal setting... 10 weeks left

I'm a huge fan of writing on my bedroom walls with chalk..

Each wall has a different set of goals..

I'm not going to lie the first 10 weeks of my prep has been the biggest roller coaster and mental battle because my head hasn't been in it at all my focus has been my career and working on my self not standing on a stage in a bikini..

I have 10 weeks left and I need to pull my head in and give it everything I have..

My goal is to take it day by day and only look at the week ahead of me

You need to keep track of every single thing you do other wise it is so easy to go off track and slip up and just forget about your end goal.. I have flu at the moment and I haven't trained all week but I'm going to let that stop me..


1. Get a goal
2. Plan each day
3. Keep track of everything you do within your day
4. Re asses at the end of the week what worked and what didn't
5. Make another plan for the following week
6. Keep moving forward

A list of my favourite foods that help keep me lean

Throughout this prep I have been doing a huge trial and error with different foods and what works and what doesn't for me..

The thing you have to keep in mind is every single body if different and everyone will react to different things differently..

I get asked all the time what I personally eat so I thought id share it to give you an idea of what I have found works for me and what I actually eat..

The items below have actually been part of my prep at some stage and other foods I have improvised





Fruit 
- Im not going to lie berries are bloody expensive so I buy the mixed bag of frozen berries
- When i'm not prepping a dig drinking coconuts so badly and will have one a day


Sauces 
- Mustard
- Apple cider vinegar
- Lemon
- Nandos sauce if I'm super desperate and need some flavour
- Cinnamon

Meat
- Grass fed steak ( I refuse to eat anything else knowing what grain fed meat does to your body ) its $10 a steak which isn't bad at all
- Veal

Fish
- barramundi 


Chicken 
- Free ranged or organic when I can
- Free ranged eggs and the frozen egg whites

Carbs 
- Organic oats
- Quinola
- My body doesn't digest sweet potato but i love it so much
- Basmati rice

Vegetables 
- Bock choy
- Asparagus
- Celery
- Spinach
- Kale
- Asian cabbage
- Mushrooms
- Tomatoas
- Zucchini

Fats 
- Avocado
- Coconut oil

Drinks 
- Water 3L minimum a day
- Coffee ( Blended long back )


Water is so crazy important!! I can't stress enough how much your body needs filtered water.. Don't ever drink tap water that stuff is toxic

Pick yourself up and dusty yourself off.. Don't feel bad for set backs

This is something I wanted to touch on..

Im not going to give you some bullshit positive quote that people pretend they remember the next day but I will say this and I will use my prep as my example

Have I missed training sessions? YES

Have I picked at food that wasn't on my diet? YEP

Have I thought about quitting and giving up? YOU BET YA

Have I felt like shit and dragged my ass to the gym and put in a rubbish session? YEP

Am I going to give up and quit? NOPE

The thing is as long as you keep picking yourself up and getting yourself back on track you will never fail..

I go through the same struggles as everyone else, just because I live a healthy lifestyle it doesn't make it any easier really.. I'm still a girl with hectic hormones haha

If you have a goal and keep messing up get up and try again and again and don't stop trying..

It is really worth it?

Mid way through prepping your mind starts to doubt your decision to compete and you will constantly ask yourself

Is this really worth it?

Do I really want to compete?

Does standing on stage for the 20 minutes really worth 20 weeks of this?

I'm not going to lie I'm so stubborn determined and once I commit to something it's go time.. But honestly I keep questioning this comp and if my heart is really into it..

7.00am - 8.00am I'm doing 1 hour fasted cardio
10am - 7.30pm Im working at my job
8.00pm - leave for the gym
10.30pm I'm getting home and eating dinner..


My passion isn't wanting to be a body build or compete overseas and I couldn't care less about the Facebook attention you will get a week or two after.. Blah Blah Big deal!!

I chose to compete because I wanted to set and example for my clients and to show people that I can change and transform my body and how I fixed my body from my 15kg bounce back to being back to normal...

Do I really need to stand on stage when I already feel like i have won??

For the first time ever I actually really don't know

Im competing against my body and I'm winning...

I can honestly say I'm not your average Bikini competitor..

Im not doing this to win a plastic trophy or to pretend I'm such an expert because I have done 2 comp preps.. Win or lose in 13 weeks I don't give a shit.. I'm competing against my body and mind and I'm slowly winning..

What I am is real, honest and natural ( not this bullshit "I'm natural and these girls sit on clen and gear for 1/2 their prep then compete in a natural comp ) I'm 150% natural and I'm proud of it and will happily take a test any day of the year.. This is a lifestyle for me and it always has been and it always will be

I have had cellulite big time on my legs and booty, I have been 10 - 15kgs over weight, I have had hormone and metabolism problems, gut health problem, a broken back and crooked spine that still gives me trouble, eat disorder when I was 18, tonsillitis sold for 2 years,

You name it and I went through it..


I have had work long and hard to get through every one of those conditions and that is the biggest win of my life and it will be any trophy any day of the year

I genuinely want to help people and give them proper advise and I will only speak from experience..

The biggest tip and secret I will give every single person is to start working on your gut health and watch what you are putting in your body and take note of how you are feeling and ask yourself why?

Are you a cheater??

This I honestly find so interesting and I have honestly really thought about this long and hard and I have come up with a couple of reasons some people cheat on their diet...

This is what I have come up with


1. Sugar cravings 

When you start to eat clean your body does crave sugar big time and the cravings are real lol You will look for anything to hit that spot

2. Self sabotage 

This one is a interesting one I have come up with.. Some times when you do we and you're on track you will eat things for the sake of eating things even though you don't crave it. i think your subconscious is scared of possible success so you sabotage yourself

3. Mental break 

I have neve met anyone that can diet for 20 weeks without a cheat meal.. Eating so clean is awesome and you look and feel good but honestly sometimes you just need that break and one meal off for something different instead of the same routine over and over again 6 times a day 7 days a week


4. Stress relief 

Some people turn to smokes and others turn to food. Your body and mind does interesting things when you pay attention to it and make it do the same thing over and over again


5. Curiosity 

Some days you will look around and you will be the only one eating out of a plastic container. Sometimes you will get curious and think I wonder what I'm missing out on while I eat out of my plastic container and everyone else is happy eating ice cream and popcorn


6. Laziness

Some people just can't be bothered putting in the hard work so they just get lazy and expect gear or something else to get rid of the extra weight


It's not about following a diet it's about beating your mind...

What I do for HITT training... This sucks i'm not going to lie

HITT training..

I have been smashing the high intensity training and I have found that it has stripped a lot of excess weight off me and my cardio has gone through the roof..

I get people ask me what I do so here is some options you can try for yourself that I also personally do

( p.s if you are a fitness freak then wear a heart rate monitor if you just want to lose weight then just push yourself as hard as you can )


Station Treadmill Sprints
15 seconds sprint as hard and fast as you can on a treadmill that is station then rest for 45 seconds.. Do this 6 times to start with then try and get to 10


Bike Sprints
I do 30 seconds as crazy hard and fast as I can then 30 seconds at a slow place 4 times and I do 4 sets


Hill Sprints 
Find yourself the biggest baddest hill that's super steep and try and sprint to the top then walk back down and aim for 10  sprints


The Stepper 
This one is an awesome booty shaper ; ) I will put it on level 7 and sprint for 30 seconds then I will put it back to level 2 and I will do that for 15 - 20 minutes


Just think its short sharp and over and done with quicker then long distant training :)