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 :)

The comp prep test... This will be a funny test and reality check for anyone wanting to compete :)

Are you ready for comp prep?? Here is your trial run lol

I want you to try this for a full 7 days without straying off your diet and training plan not even in the slightest...

Get someone to write you a diet or make one up yourself from the internet that includes 5 - 6 proper meals consisting of Protein, Veggies and Carbs and make sure you have the weights written down
e.g.
Meal 1
120g cooked chicken
200g of green veggies
1/2 and Avo

Sunday night
- Cook all your meals
- Weigh your meals exactly to the gram
- Put them into containers

Plan your training sessions
For 7 days make your include
- Every morning  6am - 7am cardio for 40minutes before you eat breakfast
- 4 - 5 weight sessions per week
- 3 high intensity sessions

Eg.
Monday
Back and Bis

Tuesday
tris and sprints

Then
- Make sure you take all your supplements and vitamins with your food as well


If you have a birthday, date night, movie night, catch up with a gf ect you have to make sure you only eat whats on your diet and you have to make sure you also have time to train after you have just worked all day and forget about eating birthday cake...

Then do all of that while physically and mentally stressed from work and family stress plus your body trying to recover from heavy weight sessions

Are you over readying everything you have to do yet?? That's not even slightly scratching the surface..

thats a tiny bit of week 1 not even... try doing it for 20 weeks which is nearly 5 months

For anyone that thinks its easy... It's really not and for anyone sticking at it a huge congratulations and you should be proud of yourself

My 15kgs Fat photo and proof I wasn't born with a 6 Pack... Facing my fears on this one

I'm not going to lie it does get a little frustrating when people say yeah you were born with abs and my hard work gets discouraged because people thing I have it easy...

Im up at 5.30am doing a hour cardio then coming back and training at night plus having my diet and hormones as best I can..

Post comp I bounced back like a bitch and it wasn't from eating junk food my hormones and metabolism was shot and my body and going on a roller coaster which happens to nearly every bikini competitor..


This taken a week
before comp

This is a reality.. everyone wants to be a bikini competitor but no one realises the post comp mental and physical battles you face which is 50 times hard then prepping...

This is what happens to majority of competitors
Hormones - Shot
Metabolism - Shot
Weight - 10 - 15kg easy
Mental health -  Depressed
physical health - All over the place


This was taken 2 months post comp




Im lucky I had ATP science that fixed my hormones thats why I love them so much and moved to Sydney for them is because they fixed my body and I am forever grateful..

I have to work my ass off to work off the 15kgs my body did not want to let ago and the struggle was real...  



This was taken two weeks ago

Im in love with...... Carbs!!! :)

I never thought I would ever say this but

I LOVE CARBS!! haha


Honesty I have never known anything different but protein and high fats e.g. chicken and avo or steak and avo and i would feel good for 3 days then I would die in the ass and then I would get snappy, forgetful, tired and unhappy...

I trust my coach and i trust the process and my body honestly digs carbs and my mind feels sharp, my hormones are in check and my training sessions are sick!!


You look so much fuller, better and happier with them in your diet..

I used to think carbs would make me fat and hold water but they have honestly made me have more muscle and become leaner..

Another thing I have noticed was the scales stayed the same but my body has changed..


You need a balance and especially for girls..

If you don't believe me cut out all your carbs for a week and tell me how you feel on Sunday lol


Balance is key don't just cut carbs and eat fish avo and broccoli... There is such a better and easier way then feeling like a walking snappy zombi

When did the fitness industry become a selfish 1 man show.. Not in my world it isnt

Last competition I did it completely by myself with no support, help or anyone to cook my meals or tell me everything will be ok...

Yeah I came second and i so proud of my hard work but does it really have to be like that??

I see people around me and they look like miserable zombies bitching and whinging about this and that blah blah






This year I have the coolest people around me and this has been so fun, motivating, still hard work and early morning but so much more enjoyable :)

- I have someone I do fasted cardio with who is also competing

- A hand full of different training partners / strength and conditioning coach and people with other skills

- Friends out of state who I check in with and we swap photos and push each other along who isn't prepping for a comp but for a different reason


Yeah body building can be a selfish sport but dont shut people around you because everyone I have around me all add there special touch and its making me push hard and reach my full potential

I want you to meet the special coach that saved my prep and changed my life and mindset.. I will give you a hint, it's a girl!!

I was going to lay low and keep this special coach a secret because I felt like I had just stumbled on something to good to be true

I had to try it out first and Im honestly blown away!!

When prepping I thought id go with a guy because they are scary and I will get into shape because I'm scared to mess up but honestly it just wasn't working and I pretty much gave up and wasn't going to compete because I was just so sick of feeling like sh*t and tired all the time and alone..

The thing is us girls we have so much sh*t going on with hormones, stress, that time of the month plus all the rest.. We are interesting creatures lol

We aren't a straight up one size fits all like most of the guys and our bodies are constantly reacting and throwing us curve balls..

I needed help and I just wanted to feel good and healthy again I was so sick of being tired and snappy.
Ebanie came in and showed me a different way


This is why I'm so thankful to have Ebanie in my corner

1.  First the first time ever I have been given Carbs in my prep and my energy, mental focus and happiness is through the roof!!

2. She is there for me 24/7 which is so good to have someone properly have your back and will explain things so clearly so i understand

3. She genuinely gives a shit and you can tell she puts her heart into every one of her girls and will only take on a few at a time so she can give everyone her full attention

4. She has competed herself and every one of her girls looks incredible!!!!

5. She is about doing everything the NATURAL WAY!! Yes there are some people out there who do things properly without short cuts

6. Her posing pactise is awesome she honestly bring out the best in your body


I promise you guys and girls I 150% back Ebanie and her knowledge and skills if you do want to compete this is who has been looking after me while prepping and she will be by my side for the next 18 weeks :)

5 Helpful Training tips

1. Activate your muscles
If you're doing weights and you're trying to target a certain muscle but you can't feel that muscle engaging then stop that exercise and find an isolation exercise in order to activate that desired muscle. For example if I'm trying to work on my glutes aka "Booty" but can only feel the burn in my quads then there is no point continuing that exercise, I would stop that exercise and go and do a glute bridge to activate your booty then i'd go back to that exercise.

2. Fast verser slow reps When I do my reps I like to do them slow and really focus on the muscle i'm working and when I get to the top I will squeeze that muscle as hard as I can until I shake

3. Dont count - I'm so guilty of this I pick a number and like to stop when I reach that number. The best thing you can do if you are a counter like me is start counting when you feel that muscle burning

4. Correct Posture is so important!! If you had a look at my before photos you will see how bad my posture is which is due to me braking my back in a very bad car accident. Make sure you have a look in the mirror or get a professional to check your posture so you can see what areas may need extra attention other wise you may run the risk of injury.

5. Try out classes!! It's important to change up your training to shock your body and fire different messages to different muscles. I do everything from weights, cardio, Pilates, Yoga, Cx workout and kickboxing

Are you really wanting to do this every day for 20 weeks which is 5 months

Are you really wanting to do this for 5 full months of your life which is 20 weeks??


For me personally I'm used to living a crazy around the clock life of working 3 jobs, training, family time plus working on my own projects ect but for a a lot of other people my life would be too busy for them and they wouldn't like it...

The same thing goes for comp prep.. Some people like and are used to the crazy structure and others get a false sense of what is involved and can't keep up and end up hating it..

I want to give people raw honest information instead of the bullshit..

This is just a typical normal day in the life of me prepping


Wake up 5.15am - 5.30am to get ready for fasted cardio
( It's dark, Freezing cold and a massive mental battle to get dressed because you're so cold and its warm in bed )


6am - 7am fast cardio 
20minutes tredmil
20 minutes bike
20 minutes step ups

( all on an empty stomach, you stare at that clock every second )

8.30 breakfast which needs to me weighed and cooked exactly how it says to on your plan

9.00am - 6.00pm working full time all across NSW

While working you need to be able to eat every 3 hours and you need to make sure you bring your food where ever you go. If you forget your food your stuffed and you frantically try and find a coles or woolies and it adds so much stress

Then you have to make sure you are taking all your vitamins and shakes as well correctly and on time

I bought a 6 pack bag to carry around my meals so they didn't go off or spill and that set me back $130 which is a joke if you ask me

Supps set me back about $150

Then you have to make sure all your meals are bought and cooked the night before so add in an extra hour or two there cooking and weighing it all up

6.30pm - 8.00pm Train 
( by this times its peak hour traffic driving to the gym and it is also freezing cold and dark
and you just working 9 - 6pm )


8.30 - Last meals / sups and then cooking again for the next day to start the process all over again


11pm Just before bed I need to get my gym gear ready, pack sups, and put on my sub cut and block3 then get into bed



That is just a regular day not including a million other things....

How badly do you want to compete? This isnt a easy fad it takes a lot of hard work and dedication and if you dont think you can do it then set yourself cool little weightloss goals you dont have to diet for 20 weeks

How to start a diet and clean eat the easy way!!

The easy way to start a diet...

I get people all the time asking me if I can write them a diet... Sure I could make something up

BUT

how realistic is it me giving you something that is completely random to what you usually eat and expecting you to follow it??

Not that realistic in my eyes and you are setting someone up to fail in order to just take their cash which is wrong..


How I suggest you start a diet / clean eating...

Write down every single thing you eat and drink for 3 days, this will paint you a clear picture of your eating habits and where you may need to make some changes.

After you have written everything down and you can see where you need improving set yourself little goals each week. For example if you can see you drink a lot of coke or soft drinks set a little goal that instead of coke you will go for diet coke or something else a little more healthy. If you can do that for a week then set another goal to go from diet coke to another better option..

keep making smaller better choices and you won't shock your body and keep doing this crazy yo yo dieting and binge eating..

Once you have mastered the art of swapping for something better and you are in a good routine then approach a PT or coach to write you a eating plan..

Everyone is different there is no one diet fits all hence writing down the 3 day diary.. That will be your starting block to eating better :)

The top 5 things that people dont understand that piss body builders and athletes off the most!! This is a must read

OK This might actually save a lot of relationships and friendships..

People and especially athletes aren't always the best at communicating so let me explain and also decode it for you the best and nicest way I can..


Here is some things you might misunderstand and fight about with someone who is prepping


1. The Silence... 

There will be days and maybe even a week where we go really quiet and won't say much at all to our partner or best friend which is different from our normal behaviour..

People take it as: We are shitty or there is a problem and we are burning over it so they get paranoid and take it personally

What it really means: We are just so tired and all our energy is going into prepping because training, prepping meals, sups, working, stressing over how we look and if we are dropping weight is a full time head case and we tend to get mentally exhausted and we just don't feel like talking..


2. Patience and lack of 

People dont understand and will ask: Why are you stressing over forgetting to bring your meal and not eating for hours or not getting to the gym its not the end of the world

How we think: Every single thing we do is all monitored to a tee.. We weigh our food to the gram, our training as to be on point and we need to make sure we are doing every single thing our coach tells us in order to stay on track and make it on stage... One little mess up throws everything out in our head and causes us to stress and get anxious thinking we just F'ed it.


3. Why we compete? 

People think: We love ourselves and want to show off on stage and brag

Why we really compete: Comp prep is one of the biggest head cases of your life and its a crazy mental and physical battle every single day for 20 weeks... do we do it for the money? haha there is 0 money in it and it will actually cost you $5000 + for a beginner natural bikini competitor do we do it for the trophy? The plastic thing you get.. naaaaa

People mainly compete because we are addicted to the battle... We are addicted to the constant battle and doing things to our body and changing it in ways we didn't thing was possible... Everyday until the end is a fight


4. Our meals

People will ask a million times:  Why are you eating that? thats gross I could never eat that for breakfast. That sucks you can't eat junk food or enjoy food I couldn't give up wine ect or will leave junk food laying around the house


Please for the love of god: We know its shit, you think I wake up and crave steak and avo for breakfast or crave plain chicken ever meal while I get to watch everyone eat awesome food while I'm blank and feeling flat lol

We know what we are missing out on and we get it you don't need to point it out but we have a job to get done so we have to do what we have to do. Try and be considerate and dont leave junk food laying around its the same as leaving a beer in front of an x alcoholic


5. The gym

Randoms: Want to train with you or talk constantly while you are trying to train

People prepping: The gym doesn't become fun for us when you are tired, weak and mentally exhausted. Some days are a real struggle and it takes every bit of energy just to pick up a weight. We want to get in there do what we have to then get home to eat and rest ready for the next day and what we have to do..
If someone has a sour puss look on their face just understand their body language and let them do their thing and dont take it personally

My top 10 Dumb things I have done so far while dieting... Haha

Here is my top 10 Dumb Dumb moments so far while prepping


1. Searching the house for 30minutes for my mobile phone that I was holding in my hand the whole time

2. Filling my car up with petrol thinking I was looking at the price instead I was looking at the litres... $50 turned into $80 really quickly : /

3. I'm so crazy forgetful and I have had to improvise many times with forgetting socks, singlets, sups and earphones plus everything else

4. My last meal is salmon I stare at it so intensely while it's cooking to then pick at it while its still cooking then being confused thinking where did it all go and look around

5. I probably walk around Woolworths for about a solid hour up and down the isles not knowing what I'm looking for I just keep looking at everything like i have never seen it before

6. I get so tired and spaced out I will answer peoples questions in my head and forget to say it out loud

7.  Running late I had to eat my breakfast from a plate in my car... my breakfast is steak and avo haha
imagine sitting next to me at the traffic lights

8. My morning cardio is going for a 4km walking around peak hour traffic... I really should have a look in the mirror before i set out on my walk

9. Weighing my food in public is probably one of the weirdest things ever.. People think you are constructing a bomb

10. My car is full of containers and water bottles and I had to pick someone up the other day.. oooops

My Morning Drink

Lemon & filtered water First thing in the morning..

I have noticed a big difference having lemon in filtered water first thing when I wake up.. 

Think about it.. you have just been sleeping for 6 - 7 hours and everything in your body has settled and its all just sitting in there. 

Drinking lemon first thing on a empty stomach will go through your body and do an awesome clean and help with detox and to flush everything out :) 

5 reasons to have lemon first thing on an empty stomach..

1. Supports the immune system

2. Balances pH levels

3. Detoxifies the liver

4. Aids digestion

5. Anti inflammatory

Here comes the mental roller coaster no one tells you about & the top 5 head case questions you will ask yourself

I'm just over week two and I'm really starting to feel the pinch  

Here we go again here comes the emotional roller coaster that comes with prepping that no one tells you about..

Last competition I was by myself flying across Australia and this year I will driving all across NSW for my job as ATP Science

What to expect on the emotional roller coaster.. 

Firstly the start of the week you feel pretty motivated to you get the job done and train hard.. then towards the end of the week you start to feel 

really tired

blank

agitated very easily

or

really tired..

That’s how im feeling at the moment and no one around me gets its and I have no one to bounce off which makes it so much harder 

Some people say its hard prepping with your partner I actually think its harder prepping single

Here is the top 5 questions you will ask yourself about a million and one times while prepping 

1. Am I going to be good enough and lean enough to be on stage?

2. Do I really want to do this? why am I doing this?

3. I dont feel any learner I really don't want to get my skins done on the weekend! 

4. I'm so tired I don't feel like going to the gym and lifting stupid weights, do I have to go? 

5. I still have x amounts for weeks left no one will notice if I pull out now

It's not all bad but the struggle is real..