Hey Team Bunny,
I just wanted to let you all know that i have started a blog on Tumblr... i will still be writing on here for the mean time, but please follow me on Tumblr as the layout is awesome!!
http://jillbunnyfit.tumblr.com
Thanks,
Love Fit Bunny
Monday, March 25, 2013
Saturday, March 23, 2013
Friday, March 22, 2013
POSING BUNNY!
Practise, practise, practise!! Anytime i can strut my stuff, and practise my stage presence & posing, I will! No messing around for the Bunny this time.
My Food & Training is top notch, which is where I have spent most of my energy and focus in past competitions. The one thing that most competitors, including myself lack, is scheduling posing as part of your daily life. Competitors work so hard to get stage ready... and look incredible on the day, and when the go on stage.. GAME OVER! This is where you have the chance to win it over another competitor, STAGE PRESENCE & CONFIDENCE!
I have over looked this aspect of competing & now realize the importance of posing. Once you get up to the higher levels, each competitor has the body... and what separates you from the rest is "the package" .... can you nail it on stage?
I am focusing my efforts by posing EVERY DAY for the next 11 weeks!
I even started to pose in the middle of the gym, in between my sets! If you want to gain confidence on stage... pose in the gym (people will look at you weird, make comments, and even take pictures with their phones and post them making fun of you). If you can swallow that.... posing on stage is nothing!
My Food & Training is top notch, which is where I have spent most of my energy and focus in past competitions. The one thing that most competitors, including myself lack, is scheduling posing as part of your daily life. Competitors work so hard to get stage ready... and look incredible on the day, and when the go on stage.. GAME OVER! This is where you have the chance to win it over another competitor, STAGE PRESENCE & CONFIDENCE!
I have over looked this aspect of competing & now realize the importance of posing. Once you get up to the higher levels, each competitor has the body... and what separates you from the rest is "the package" .... can you nail it on stage?
I am focusing my efforts by posing EVERY DAY for the next 11 weeks!
I even started to pose in the middle of the gym, in between my sets! If you want to gain confidence on stage... pose in the gym (people will look at you weird, make comments, and even take pictures with their phones and post them making fun of you). If you can swallow that.... posing on stage is nothing!
Can't wait for posing sessions at World Gym Kitchener, with Melissa Shaad & Colleen McConnell this Sunday! Bunny going to click click click in her heels!
Thursday, March 21, 2013
Chest & Delt Workout!
That was one great workout this morning!
Today Luke & I hit the gym hard, and destroyed the chest/ delts & shoulders workout routine! It is an unbelievable difference what proper food and supplements can do for your training! Bunny is back on track!
Dialling in for a show means cutting condiments, spices, extend, beta-alanine, stevia, carbs... and lots of cardio and squeezing reps. Which means, putting your body in a negative, to burn the fat and drop the extra fat i put on during off season training.
Today felt incredible, being able to lift heavy weights again.. with FOOD and my amazing BCAA's and beta alanine mixture!
Meal 1: 1 cup Quinoa & 6 egg whites
Meal 2: 2/3 cup whole wheat gluten free pasta, 1/3 cup black beans, 5 oz chicken
TRAIN 1.5 hours
Meal 3: 5 oz tilapia and 1 cup oat bran
AND I STILL HAVE 3 more meals! We have one happy Bunny!!
Off to train clients, and get a half hour of posing in as well! June 1st can't come close enough!
Train Hard, Have Fun, Eat Clean
Love,
Fit Bunny
Tuesday, March 19, 2013
11 weeks out.....
I have started my training again for the June 1st Pro Show at the Metro Convention Centre. I am really looking forward to the event... taking every part of the process seriously, and making a better effort at focusing on the IMPORTANT aspects I neglected.
1. Food Programming
always goes very well.. stick to the regimented plan without fail. I never have cravings or cheats.. so this aspect of my programming i am VERY happy with. The only thing that is going to change is water... i am making it a rule to ensure i consume 4-5Litres of water each and everyday!
2. Training:
TIME TO STEP IT UP A GEAR, literally. I am going to focus like it is my job in the gym, and hit the legs better than ever!
3. POSING, POSING, POSING!
Everyday i have implemented posing into my training. It is a major part of competing, and something i lack.. ALOT! so the plan is to have a few private sessions, group sessions in Kitchener on Sunday's with the incredible Melissa Shaad. In addition i will be posing with Posing Coach Mamma Pasma weekly. Hopefully i will gain the confidence i need to create that package on stage.
4. Aesthetics:
Suit Selection: THE INCREDIBLE COLLEEN McCONNELL and the Crystal Suit will be providing my suit for the day of competition... I AM NOT spilling the beans on whats in store for you guys.. but lets just say, it is out of this world.. Colleen has outdone herself! and if they thought my suit was too distracting at the Regionals.. WAIT FOR THIS!
Donna Dolphy hair always does an incredible job highlighting and cutting my hair.. this time they are going to style it for the day.. can't wait for Claire Aviles creation! And I'm lucky enough for one of them to do my make-up! Yipee
Tanning: Absolute Touch will be providing my tanning service for the day of the competition. Pam does an incredible job, and gets that colour JUST RIGHT! no more smiley bum for Jill!
MyLash Canada: Will be providing my full set of lash extensions.... she is a talented, inspirational & amazing at what she does! Myrium you are the best!
Weekly: Manicures, pedicures, exfoliation, tanning will be added!
5. Rest & Recovery
Annie Iskander: My athletic therapist will be putting me through pain the next 11 weeks, to get my body to show its best.... I love you, and kinda hate you Annie! see you Friday!
Sleep: I will be ensuring i get 8-9 hours of sleep each night so that i am on top of my game
Yoga: Time for the bunny to Zen it up and learn to relax a bit!
6. A LITTLE SURPRISE
Bunny is going to have a surprise to show on the day! You'll have to wait and see, but its a shocker!
1. Food Programming
always goes very well.. stick to the regimented plan without fail. I never have cravings or cheats.. so this aspect of my programming i am VERY happy with. The only thing that is going to change is water... i am making it a rule to ensure i consume 4-5Litres of water each and everyday!
2. Training:
TIME TO STEP IT UP A GEAR, literally. I am going to focus like it is my job in the gym, and hit the legs better than ever!
3. POSING, POSING, POSING!
Everyday i have implemented posing into my training. It is a major part of competing, and something i lack.. ALOT! so the plan is to have a few private sessions, group sessions in Kitchener on Sunday's with the incredible Melissa Shaad. In addition i will be posing with Posing Coach Mamma Pasma weekly. Hopefully i will gain the confidence i need to create that package on stage.
4. Aesthetics:
Suit Selection: THE INCREDIBLE COLLEEN McCONNELL and the Crystal Suit will be providing my suit for the day of competition... I AM NOT spilling the beans on whats in store for you guys.. but lets just say, it is out of this world.. Colleen has outdone herself! and if they thought my suit was too distracting at the Regionals.. WAIT FOR THIS!
Donna Dolphy hair always does an incredible job highlighting and cutting my hair.. this time they are going to style it for the day.. can't wait for Claire Aviles creation! And I'm lucky enough for one of them to do my make-up! Yipee
Tanning: Absolute Touch will be providing my tanning service for the day of the competition. Pam does an incredible job, and gets that colour JUST RIGHT! no more smiley bum for Jill!
MyLash Canada: Will be providing my full set of lash extensions.... she is a talented, inspirational & amazing at what she does! Myrium you are the best!
Weekly: Manicures, pedicures, exfoliation, tanning will be added!
5. Rest & Recovery
Annie Iskander: My athletic therapist will be putting me through pain the next 11 weeks, to get my body to show its best.... I love you, and kinda hate you Annie! see you Friday!
Sleep: I will be ensuring i get 8-9 hours of sleep each night so that i am on top of my game
Yoga: Time for the bunny to Zen it up and learn to relax a bit!
6. A LITTLE SURPRISE
Bunny is going to have a surprise to show on the day! You'll have to wait and see, but its a shocker!
Thursday, March 14, 2013
Tuesday, March 12, 2013
Some Changes...
12 Weeks from next Competition: Ontario Provincial Championships
Things will be once again different from the last show, but here are a few changes being implemented:
1. No more ketchup (it was sodium free)
2. NO MORE GUM
3. Stevia to be used only in oats
4. Posing Practise: minimum of 3 x per week
5. Making sure fluid intake is 4-5Litres per day
6. Sleep 8-9 hours per night
7. Implement Yoga into routine
8. FOCUS area: Back, bum and abs!
Monday, March 11, 2013
Post Competition Blurb
Just a little blurb on how i felt my first OPA show went. Placed 3rd, and ready to hit the stage at Provincials June 1st!
Sunday, March 10, 2013
The Verdict: 3rd Place Finish
After an incredible day at the Toronto GNC Championships, i came home with the 3rd Place trophy. It was my first OPA show, and has earned my the invitation to compete in the Provincial championships June 1st. My goal this year is to finish top 3 in all competitions, I am happy to have made my target to start of the season.
After changing up the dial in & doing dehydrated sweet potato chips, we learned my body didn't like them. I didn't come in as dry as i would have liked, and was holding alot more water than was expected. Each competition is different, and my body didn't come in as best as hoped. But that said, i am very happy with the placement. I was upset in the evening as I am very hard on myself, and expect nothing but the best. I didn't want to disappoint my friends, family, and all that have supported me throughout my journey.. especially Colleen McConnell, Nicholas, All the crystal suit family, Dave Laus, Mark Bradfield, ONWC, my coach Cam Cogswell, and my partner Luke Andrews. But now looking back, i know that you are all proud.
I am pumped to hit the stage again June 1st, and come in with a leaner, tighter physique. There will be some changes to my body in the next few months, and I will put my heart and soul into my training & diet. Along the way, I will be letting you know how things are going, along with videos in the gym so that you can be apart of my journey. It is a crazy ride the next few months are going to entail, and I would love for all of you to be apart of it. I cant thank you all enough for your ongoing support and encouragement.
Today is day 1 in training for the next show,
Resting with 9Litres of water to rehydrate! The count down is on!
Love Fit Bunny
After changing up the dial in & doing dehydrated sweet potato chips, we learned my body didn't like them. I didn't come in as dry as i would have liked, and was holding alot more water than was expected. Each competition is different, and my body didn't come in as best as hoped. But that said, i am very happy with the placement. I was upset in the evening as I am very hard on myself, and expect nothing but the best. I didn't want to disappoint my friends, family, and all that have supported me throughout my journey.. especially Colleen McConnell, Nicholas, All the crystal suit family, Dave Laus, Mark Bradfield, ONWC, my coach Cam Cogswell, and my partner Luke Andrews. But now looking back, i know that you are all proud.
I am pumped to hit the stage again June 1st, and come in with a leaner, tighter physique. There will be some changes to my body in the next few months, and I will put my heart and soul into my training & diet. Along the way, I will be letting you know how things are going, along with videos in the gym so that you can be apart of my journey. It is a crazy ride the next few months are going to entail, and I would love for all of you to be apart of it. I cant thank you all enough for your ongoing support and encouragement.
Today is day 1 in training for the next show,
Resting with 9Litres of water to rehydrate! The count down is on!
Love Fit Bunny
Picture by the incredible Mark Bradfield! Thanks for capturing this moment!
Friday, March 8, 2013
This is it!!!
Well, yesterday was my first day in 2013 where i didn't train in the gym! I kept busy to not think of it though!
I woke up at 6:30am to carbs, yummm oats and egg whites! The rest of the day i had 3 oz chicken and 250grams of sweet potatoes for 5 meals. I was also allowed to have 1L of water, but didnt need it. It's weird this time around, i am not overly thirsty (yet i guess) and excessively tired.. i think we got this right, because it is a weird feeling!
I got my lashes done from MyLash Canada, and then went to Toronto to get my hair dyed by the amazing Claire Avlies at Donna Dolphy Hair.
We came home and watched a bit of TV to relax, and went to be at 9pm.
It is now 1 day out, at 7am! Today i get 6 meals of 3 oz of chicken and 250grams of our dehydrated sweet potatoes, with 300ml to be finished at 12pm. Then its off to celebrate the life of an amazing man, Seth, that was taken from his wife and kids way to early. He was a fitness enthusiast and loved the world of bodybuilding. I hit the stage tomorrow in memory of Seth. You will be missed.
At 3pm i am off for my spray tan, and as Luke calls me "Jillinqua" has arrived!
6pm is it Athlete Registration and athletes meeting.
Last day, its go time! Cant wait to see all of you tomorrow!
Love,
Fit Bunny
I woke up at 6:30am to carbs, yummm oats and egg whites! The rest of the day i had 3 oz chicken and 250grams of sweet potatoes for 5 meals. I was also allowed to have 1L of water, but didnt need it. It's weird this time around, i am not overly thirsty (yet i guess) and excessively tired.. i think we got this right, because it is a weird feeling!
I got my lashes done from MyLash Canada, and then went to Toronto to get my hair dyed by the amazing Claire Avlies at Donna Dolphy Hair.
We came home and watched a bit of TV to relax, and went to be at 9pm.
It is now 1 day out, at 7am! Today i get 6 meals of 3 oz of chicken and 250grams of our dehydrated sweet potatoes, with 300ml to be finished at 12pm. Then its off to celebrate the life of an amazing man, Seth, that was taken from his wife and kids way to early. He was a fitness enthusiast and loved the world of bodybuilding. I hit the stage tomorrow in memory of Seth. You will be missed.
At 3pm i am off for my spray tan, and as Luke calls me "Jillinqua" has arrived!
6pm is it Athlete Registration and athletes meeting.
Last day, its go time! Cant wait to see all of you tomorrow!
Love,
Fit Bunny
Thursday, March 7, 2013
4 days out...
Yesterday was it, last workout before competition!!!
I completed my last 60 minutes of cardio after 10 hours of sleep, and then rested so that i could hit my last workout at the gym. We did an hour of total body circuits that consisted of:
200 skips
leg extension
leg curl
Lat pull Down
Rear Delts
200 skips
Standing squat rack
lat raises
shoulder press
delt cable pulls
200 skips
bicep DB curls
chest plate squeeze
By the end of the hour i was on the preacher curl, and I hit my wall, not bad to do it at the end i guess. I sat there shedding tears of pain, fatigue and emotions. It was all over, all the hard work in the gym is done... and i truly see the difference my body has made in the past 7 months. I couldn't be happier!
What was even yummier, carbs! As of 2pm i started my carb loading: 250grams of sweet pot in the next 3 meals, YUM!
At home Luke & I prepared the food for the next few days with the new food dehydrator. We sliced 12 meals of 250grams of sweet potato.. and dehydrated them for 7 hours. When we weighed a meal after the drying process, they ended up being 100 grams... shows you how much water they contain!
We also baked my oats to get the water out and cooked out chicken and turkey.
We went through my checklist for the day & started packing up the suitcase, making sure we had everything... and making the list of shopping items we need.
Went to bed at 8:30pm, and am now up eating my first carb breakfast in over 2 weeks! Off to get hair done today in Toronto and get my feet up as much as possible.
Love,
Fit Bunny Trainer
I completed my last 60 minutes of cardio after 10 hours of sleep, and then rested so that i could hit my last workout at the gym. We did an hour of total body circuits that consisted of:
200 skips
leg extension
leg curl
Lat pull Down
Rear Delts
200 skips
Standing squat rack
lat raises
shoulder press
delt cable pulls
200 skips
bicep DB curls
chest plate squeeze
By the end of the hour i was on the preacher curl, and I hit my wall, not bad to do it at the end i guess. I sat there shedding tears of pain, fatigue and emotions. It was all over, all the hard work in the gym is done... and i truly see the difference my body has made in the past 7 months. I couldn't be happier!
What was even yummier, carbs! As of 2pm i started my carb loading: 250grams of sweet pot in the next 3 meals, YUM!
At home Luke & I prepared the food for the next few days with the new food dehydrator. We sliced 12 meals of 250grams of sweet potato.. and dehydrated them for 7 hours. When we weighed a meal after the drying process, they ended up being 100 grams... shows you how much water they contain!
We also baked my oats to get the water out and cooked out chicken and turkey.
We went through my checklist for the day & started packing up the suitcase, making sure we had everything... and making the list of shopping items we need.
Went to bed at 8:30pm, and am now up eating my first carb breakfast in over 2 weeks! Off to get hair done today in Toronto and get my feet up as much as possible.
Love,
Fit Bunny Trainer
Wednesday, March 6, 2013
5 days out...
Yesterday was another fun day at the gym!
I woke up at 5:30am after my 8 hours of sleep, to do my 60 minutes of cardio before training my morning clients.
It was my last day of full carb depletion, salt loading, and 3L of water.
The Upper body circuit was gruelling, but managed to get through it:
3 rounds
200 skips
chin ups
seated row
incline chest press
shoulder press
200 skips
cable fly's
preacher curl
tricep rope pull down
dumbell curls
plate curl
Overhead extension
200 skips
Of course i did my posing practise, and went to bed early again! all for one more day of training!
This has been an incredible dial in... my best physique yet! Lets hope it is enough!
Love
Fit Bunny Trainer
I woke up at 5:30am after my 8 hours of sleep, to do my 60 minutes of cardio before training my morning clients.
It was my last day of full carb depletion, salt loading, and 3L of water.
The Upper body circuit was gruelling, but managed to get through it:
3 rounds
200 skips
chin ups
seated row
incline chest press
shoulder press
200 skips
cable fly's
preacher curl
tricep rope pull down
dumbell curls
plate curl
Overhead extension
200 skips
Of course i did my posing practise, and went to bed early again! all for one more day of training!
This has been an incredible dial in... my best physique yet! Lets hope it is enough!
Love
Fit Bunny Trainer
Tuesday, March 5, 2013
6 days out....
Yesterday felt great! I got a full 9 hours sleep and hit the treadmill, for my only cardio session of the day! It was my 6th day of carb depletion, and my body is really responding.. no cravings for carbs or feel weak.. things are going right!
I had 4L of water to consume, with salt loading. The water was no problem, as that is what i normally drink everyday.... so these next few days are going to be hard!
Body looks great, not holding as much as i was expecting with the salt loading... so pretty happy!
Training was insane... hit it hard, for a 1 hour lower body circuit! got 4 rounds in of:
200 skips
Leg Extensions
Leg Curl
Machine Squats Front & Reverse superset
15lb lunges
15lb step ups
ab crunches
And no cardio after!!!!!!!!!
The rest of the day went well, clients are very supportive and motivate me to be my best! One of them is even making me wear my heels to train them for the 30 minutes... I AM SERIOUS! "Do you want to win Jill, then put them on" i thought i was the trainer.. LOL!
I am up and determined for another great workout today! stay tuned for the dial in!
Lots of Love
Your Fit Bunny
I had 4L of water to consume, with salt loading. The water was no problem, as that is what i normally drink everyday.... so these next few days are going to be hard!
Body looks great, not holding as much as i was expecting with the salt loading... so pretty happy!
Training was insane... hit it hard, for a 1 hour lower body circuit! got 4 rounds in of:
200 skips
Leg Extensions
Leg Curl
Machine Squats Front & Reverse superset
15lb lunges
15lb step ups
ab crunches
And no cardio after!!!!!!!!!
The rest of the day went well, clients are very supportive and motivate me to be my best! One of them is even making me wear my heels to train them for the 30 minutes... I AM SERIOUS! "Do you want to win Jill, then put them on" i thought i was the trainer.. LOL!
I am up and determined for another great workout today! stay tuned for the dial in!
Lots of Love
Your Fit Bunny
Monday, March 4, 2013
7 days out....
Yesterday was a great start for the dial in!
I woke up and completed my 60 minutes cardio, and then it was time to DRINK!!! 6L of water was the task, in addition to salt in every meal.
It was day 5 of carb depletion, and cardio day, so that meant it was another hour of cardio at the gym!
20 minutes Step Mill
20 minutes Arc Trainer
20 minutes treadmill
Other than having to go to the bathroom every 10 minutes, it was a great day. I apologize to my clients... nothing like doing burpees while i pee.. hahaha! Now non of my clients want to train on 6L day! OHHHHH
Cam Cogswell to kick my butt & sort out nutrition
Luke Andrews my partner, coach, biggest supporter and chef (best egg chef ever!)
Colleen McConnell: sponsored crystal suit, supporter, friend, and bikini biter hehe
Mummy Pasma: Posing Coach, supporter, rhinestone bling! (you'll see)
Daddy Pasma: Supporter, encourager, Bugsie Doctor, BBQ MAN!
Gold Tan: My spray tan goddess!
MyLash Canada: Myrium my eye las extension diva!
Rivalus: Sponsored athlete.. Promasil yummmmm!
Jessica Cassidy: Hair and make-up QUEEN! she knows how to get me to look my best for shoots and
stage
Donna Dolphy Hair & Claire Aviles: Sponsored athlete, and the creators of the blonde do! LOVE YOU!
Dave Laus: Photographer! you have built my confidence and career throughout my first year, THANK YOU!
Anna Miller: Cardio saver! Thank you for lending me the treadmill, you are an amazing client, friend, and i am grateful to have you in my life!
ONWC: My work family, and help me to be the healthiest i can.. thank you Eleanor Hayward RMT, Andrea Maxim Naturopath & Acupuncturist! Chris & Nyla... constant encouragement and positiveness!
ALL OF MY CLIENTS: you push me and support me everyday, and care! it means the world.. especially that some of you are coming to my competition, means the world!
Chloe, Sasha, Martin & Louise, & the cats (i guess): I love you all, and thank you for being there for me. I couldn't ask for a better family to be welcomed into!
Wow that was a long thank you list, but i felt like it! Here goes day 6 of carb depletion!
Love
Fit Bunny Trainer
I woke up and completed my 60 minutes cardio, and then it was time to DRINK!!! 6L of water was the task, in addition to salt in every meal.
It was day 5 of carb depletion, and cardio day, so that meant it was another hour of cardio at the gym!
20 minutes Step Mill
20 minutes Arc Trainer
20 minutes treadmill
Other than having to go to the bathroom every 10 minutes, it was a great day. I apologize to my clients... nothing like doing burpees while i pee.. hahaha! Now non of my clients want to train on 6L day! OHHHHH
I have a great team behind me & i just want to thank them all:
Cam Cogswell to kick my butt & sort out nutrition
Luke Andrews my partner, coach, biggest supporter and chef (best egg chef ever!)
Colleen McConnell: sponsored crystal suit, supporter, friend, and bikini biter hehe
Mummy Pasma: Posing Coach, supporter, rhinestone bling! (you'll see)
Daddy Pasma: Supporter, encourager, Bugsie Doctor, BBQ MAN!
Gold Tan: My spray tan goddess!
MyLash Canada: Myrium my eye las extension diva!
Rivalus: Sponsored athlete.. Promasil yummmmm!
Jessica Cassidy: Hair and make-up QUEEN! she knows how to get me to look my best for shoots and
stage
Donna Dolphy Hair & Claire Aviles: Sponsored athlete, and the creators of the blonde do! LOVE YOU!
Dave Laus: Photographer! you have built my confidence and career throughout my first year, THANK YOU!
Anna Miller: Cardio saver! Thank you for lending me the treadmill, you are an amazing client, friend, and i am grateful to have you in my life!
ONWC: My work family, and help me to be the healthiest i can.. thank you Eleanor Hayward RMT, Andrea Maxim Naturopath & Acupuncturist! Chris & Nyla... constant encouragement and positiveness!
ALL OF MY CLIENTS: you push me and support me everyday, and care! it means the world.. especially that some of you are coming to my competition, means the world!
Chloe, Sasha, Martin & Louise, & the cats (i guess): I love you all, and thank you for being there for me. I couldn't ask for a better family to be welcomed into!
Wow that was a long thank you list, but i felt like it! Here goes day 6 of carb depletion!
Love
Fit Bunny Trainer
Saturday, March 2, 2013
1 week out!
Things are going great, i have started the carb depletion Wednesday, on my birthday non the less.. and my body is responding the best it has yet! I was a bit worried about weight not dropping... but that said, it is coming together! I am going to update you everyday on how things are going, right up until the show!
Today i woke up at 6am to start my 60 minutes of cardio on the treadmill before i had 5 egg whites / 1 whole egg with spinach and 3 brussel sprouts.
I am working with clients until 2pm, and then its gym time! By then i will have gotten another two meals in
Meal 2: 4 oz chicken 1 tbsp almond oil, spinach & 3 brussel sprouts
Meal 3: 4 oz turkey 2 tsp mac oil, spinach & 3 brussel sprouts
Workout # 2
Arms for 1 hour
45 minutes cardio (15 step mill, 15 cross trainer, 15 treadmill)
Meal 4: 4 oz chicken 1 tbsp almond oil, spinach 3 brussel sprouts
Meal 5: 6 egg whites 1 whole egg, spinach 3 brussel sprouts
Meal 6: 4 oz turkey 2 tbsp walnut oil, spinach 3 brussel sprouts.
Posing Practise: 30-45 minutes
In Bed for 8:30pm!
Tune in For tomorrows escapades!
Love Fit Bunny
Today i woke up at 6am to start my 60 minutes of cardio on the treadmill before i had 5 egg whites / 1 whole egg with spinach and 3 brussel sprouts.
I am working with clients until 2pm, and then its gym time! By then i will have gotten another two meals in
Meal 2: 4 oz chicken 1 tbsp almond oil, spinach & 3 brussel sprouts
Meal 3: 4 oz turkey 2 tsp mac oil, spinach & 3 brussel sprouts
Workout # 2
Arms for 1 hour
45 minutes cardio (15 step mill, 15 cross trainer, 15 treadmill)
Meal 4: 4 oz chicken 1 tbsp almond oil, spinach 3 brussel sprouts
Meal 5: 6 egg whites 1 whole egg, spinach 3 brussel sprouts
Meal 6: 4 oz turkey 2 tbsp walnut oil, spinach 3 brussel sprouts.
Posing Practise: 30-45 minutes
In Bed for 8:30pm!
Tune in For tomorrows escapades!
Love Fit Bunny
10 days out: Thursday Feb 28th.
Monday, February 25, 2013
12 days out, dial in time!
We are almost at the full dial in for my first show with the OPA, March 9th in Toronto.
What does the next week look like for the bunny??
60 minutes cardio on the treadmill when i wake up
Followed by 1 hour weights each day & 45 minutes cardio
Monday: Legs /cardio
Tuesday Arms / cardio
Wednesday Cardio /cardio
Thurs Chest / Delt & cardio
Friday: Back / Cardio
Condiments, spices (except for cinnamon) and extend have all been cut.
I start my carb depletion on Wednesday for 1 whole week.
Bed time: between 8:30-9pm each night so that i get 8-9 hours of sleep... this will be my savour!
Here's to the hardest week yet!!!
Love, Fit Bunny
What does the next week look like for the bunny??
60 minutes cardio on the treadmill when i wake up
Followed by 1 hour weights each day & 45 minutes cardio
Monday: Legs /cardio
Tuesday Arms / cardio
Wednesday Cardio /cardio
Thurs Chest / Delt & cardio
Friday: Back / Cardio
Condiments, spices (except for cinnamon) and extend have all been cut.
I start my carb depletion on Wednesday for 1 whole week.
Bed time: between 8:30-9pm each night so that i get 8-9 hours of sleep... this will be my savour!
Here's to the hardest week yet!!!
Love, Fit Bunny
Monday, February 18, 2013
3 weeks out... what will i get up to?
It's crunch time now!
I am less than 3 weeks out of competition, and it is now go time! For the next week, I have started to make more drastic changes to get my body to look its best for the March 9th OPA show.
Every morning i get up and walk on the treadmill for 45 minutes, to then eat my breakfast. This has dropped considerably, to eggs only! (no more quinoa or oats!)
I have also dropped the quantity of carbs and oils. For example, i have dropped oats in 1 of my meals from 2/3 cup to 1/2 cup... and oils may have changed from 1tbsp to 2tsp.
This will be my last week of condiments, extend, stevia, spices and sauces... as we start the carb depletion next week! Depending on how i look it could range from 7-10 days.
Cardio has once again increased: mid afternoon cardio is 15 minutes step mill, 15 minutes arc trainer and 15 minutes treadmill. On carb free days (Sunday & Wednesday) or days off, i will be doing 2 hours of cardio.
Weights have changed with regard to style of training. No longer am i hitting Personal Best's... its all about the squeeze, and getting my muscles the best they can look with what i have! Giving them rest and shaping as much as possible.
I have also been getting athletic therapy every week to help release the tightness in my back & neck... in hopes it will help it grow... along with acupuncture! I cant thank everyone that is involved with this process, to help me look my best!
Here's to another hard week ahead, and getting myself prepped for the 10 day out routine!!!
Lots of Love
Fit Bunny
I am less than 3 weeks out of competition, and it is now go time! For the next week, I have started to make more drastic changes to get my body to look its best for the March 9th OPA show.
Every morning i get up and walk on the treadmill for 45 minutes, to then eat my breakfast. This has dropped considerably, to eggs only! (no more quinoa or oats!)
I have also dropped the quantity of carbs and oils. For example, i have dropped oats in 1 of my meals from 2/3 cup to 1/2 cup... and oils may have changed from 1tbsp to 2tsp.
This will be my last week of condiments, extend, stevia, spices and sauces... as we start the carb depletion next week! Depending on how i look it could range from 7-10 days.
Cardio has once again increased: mid afternoon cardio is 15 minutes step mill, 15 minutes arc trainer and 15 minutes treadmill. On carb free days (Sunday & Wednesday) or days off, i will be doing 2 hours of cardio.
Weights have changed with regard to style of training. No longer am i hitting Personal Best's... its all about the squeeze, and getting my muscles the best they can look with what i have! Giving them rest and shaping as much as possible.
I have also been getting athletic therapy every week to help release the tightness in my back & neck... in hopes it will help it grow... along with acupuncture! I cant thank everyone that is involved with this process, to help me look my best!
Here's to another hard week ahead, and getting myself prepped for the 10 day out routine!!!
Lots of Love
Fit Bunny
Wednesday, January 30, 2013
6 week out and the dial in has started!
we are now 6 weeks out, and i feel that this is going to be the toughest dial in yet! I usually start my cardio sessions at 4 weeks out... we started at 7 weeks out!
At the 6 week mark i am now doing 30 minute cardio sessions on the treadmill 4 times this week before breakfast... then to train an hour of weights followed by another 45 minutes of cardio midday!
We have seen the drop already, with 2 pounds lost and tightening up in the lower legs, and tummy!
We have also cut sauces from my diet, leaving cinnamon and any other dry spices! who knew cinnamon would taste good on beef & turkey.
Its a new year, training a new body! Time to get serious and make the impossible happen!
Happy Training to you All!
Love, Fit Bunny
At the 6 week mark i am now doing 30 minute cardio sessions on the treadmill 4 times this week before breakfast... then to train an hour of weights followed by another 45 minutes of cardio midday!
We have seen the drop already, with 2 pounds lost and tightening up in the lower legs, and tummy!
We have also cut sauces from my diet, leaving cinnamon and any other dry spices! who knew cinnamon would taste good on beef & turkey.
Its a new year, training a new body! Time to get serious and make the impossible happen!
Happy Training to you All!
Love, Fit Bunny
Friday, January 25, 2013
A little glimpse of a fitness models day!
Last Saturday i had the pleasure of modelling the Crystal Suit collection by Colleen McConnell. Dave Laus did an incredible job of capturing the beauty of the suits and models. Wait till you get to see the collection, it will blow your mind!
Monday, January 21, 2013
Recap of my Weekend!
Wow what a great weekend i just had! On Saturday I had the pleasure of shooting with some of the hottest girls in the fitness industry for Collen McConnell's new spring line of Crystal Suits.... and boy were they hot! We got to our makeup done by Two Chick with Lipstick.. and man did Val do an exceptional job! My hair was full of volume, and the make-up looked "rude"... all to go with the gangster music Dave Laus was blaring!
The whole day of shooting was full of positive energy! Colleen outdid herself with her collection, being THE BEST YET! I have no idea what suits i would like to compete in this year! Keep your eyes peeled on Colleens site for the pictures from the day.
Dave Laus did an incredible job (AS ALWAYS) capturing the beauty of the girls, of course our diamond man Nick & the "sessy" suits. "Dave brought the suits to life on film." I even got in a picture with Luke! Cant wait to see that one! The best part of the day was being able to spend it with the people that I love! Seeing the support we all get from our partners, Colleen & Dave is was gets us to the level we are at today, and better yet, keeps us hungry for more!
In the Evening, it was off to the Inside Fitness Top 100 Hot & Fit Party. It was my first year being published, and it meant the world going to an event, & seeing the girls i look up to & aspire to be.
Full of laughs, networking & pictures.. and WATER for me.. what could be better!
I am thankful each and every day that i have someone to share these accomplishments with. I am the luckiest bunny in the world.
On Sunday, after a big day of shooting & partying, it was time to get back to training. While i trained my clients, Luke went with my father to Orangeville to pick up a treadmill that my client Anna Miller allowed me to borrow for my morning cardio sessions at home. I hit the gym hard destroying my back, and then came home to a beautiful treadmill. I CANT WAIT TO GET UP at 5am and use it!! Im not joking, i cant wait! It's like christmas!
I am now 7 weeks out of competition, and have now started my dial in, with 45 minutes of cardio after every training day, along with two 30 minute cardio sessions in the morning before breakfast during the week. Its go time, I am hungry for the OPA stage! Its my focus year, and i have my eyes on the prize!
Friday, January 11, 2013
It's My Life!
I have alot of people ask me, how do you do it? How do you eat a regimented weighed out diet everyday, and train like an animal? Where is your motivation? Are you nuts?
well, yes i am nuts, and that's why most people know me by "Just Jill." Training and fitness is my life, passion, and savour! Some people have alcohol, drugs or food as their crutch.... mine is by far the gym. Whether i am happy, upset or pissed off, the gym is there! Those weights will always be there till you are done your last rep, pushing for you to get stronger. Sitting in their rack, they just want to be played with like a puppy! I'm not allowed a dog yet, so my weights are my puppy!
The gym might not be for everyone, but the high i get when i am in there is indescribable. I feel powerful, confident and ready to take on the world. I haven't always been like this.. only the past year have i started to find the person i once was. I have been given a second chance at life.. to start over again and make somethings of it. Each and every day, i get up and fight another day... because i know that the gym and food regimentation is life... MY LIFE!
This year is going to be a tough one, with my body transformation still in progress. The support i get from my partner Luke & family (Mum, Dad, Adrian, Laura, Grandad, Grandma, Lukes entire family) and friends (Colleen McConnell, Cam Cogswell, my clients) are what pushes me when i am down and in the same token, keeps me grounded when i get ahead of myself. If it wasn't for you all, i wouldn't be where i am today. Reality, i would be in a grave. Thank you for your support, and love.. while i pursue my dream of being a fitness model, top bikini competitor, published writer, and most of all.. a role model to others that have had hardships like mine.
Here is to a great 2013 season, and i promise you all that i will work my butt off and prove that if i am capable of some of these achievements, you are too! Look at a glass filled with water and tell yourself, it is half full, ready to be filled with more accomplishments!
Lots of Love
Jill Bunny
Saturday, January 5, 2013
Back & Delts Workout.. WOW!
Yesterday's workout was an incredible one! 2.5 hours in the gym and this is what i accomplished...
Pec Dec x 4 max 120
Incline Chest Press machine singles x 4 max 40
Chest Fly's 3 x 10lbs to failure
dips vs chest plate squeezes.... (oh they kill)
Lat Raises 3 x fatigue 12.5lbs
Delt cable Pull back 3 x to fatigue
Delt Raise 3 x fatigue
Shoulder Press 3 x failure max 40lbs
then, 30 minutes of Cardio:
split it up 15 minutes on arc trainer and 15 minutes on treadmill
Pec Dec x 4 max 120
Incline Chest Press machine singles x 4 max 40
Chest Fly's 3 x 10lbs to failure
dips vs chest plate squeezes.... (oh they kill)
Lat Raises 3 x fatigue 12.5lbs
Delt cable Pull back 3 x to fatigue
Delt Raise 3 x fatigue
Shoulder Press 3 x failure max 40lbs
then, 30 minutes of Cardio:
split it up 15 minutes on arc trainer and 15 minutes on treadmill
Thursday, January 3, 2013
10 weeks out and scale says...
a year and a half ago i weighed 95 pounds... now look at that scale.. never have i been more happy & confident... what a great start for the New Year!
Bunny's Typical Day
Well, that was a fun morning! now off to train my afternoon clients!
What do i get up to in a typical day? well,
I woke up at 6:30 to some quinoa and egg whites, and then trained my mobile clients.
I then had to go to the grocery store to buy more food, and get my cook on... making chicken, beef, turkey, brussel sprouts, eggs, and rice.
I then did my ab routine while my food was cooking and wrote more recipes for my new cook book and prepped for my evening clients.
Then it was gym time.. BACK time BABY!!
4 x failure Lat Pull down
4 x seated row failure
3 x lat pull machine
3 x one arm row vs. straight bar
3 x high row pull down
Followed by athletic therapy where she stripped down my back, pecs, biceps and triceps....
AND NOW CLIENTS, ITS YOUR TURN!!
I love my Job!
What do i get up to in a typical day? well,
I woke up at 6:30 to some quinoa and egg whites, and then trained my mobile clients.
I then had to go to the grocery store to buy more food, and get my cook on... making chicken, beef, turkey, brussel sprouts, eggs, and rice.
I then did my ab routine while my food was cooking and wrote more recipes for my new cook book and prepped for my evening clients.
Then it was gym time.. BACK time BABY!!
4 x failure Lat Pull down
4 x seated row failure
3 x lat pull machine
3 x one arm row vs. straight bar
3 x high row pull down
Followed by athletic therapy where she stripped down my back, pecs, biceps and triceps....
AND NOW CLIENTS, ITS YOUR TURN!!
I love my Job!
Wednesday, January 2, 2013
FIRST COMPETITION DATE SET!
2013 should be a great year. Schedule is set, and my first competition is 10 weeks away, with the OPA!
I will be competing in the Bikini Category! One week later i will be competing in the PRO division with the fitness star in the fitness category.. as well as the glamour round!
Training will be tough, and the nutrition even harder. I am taking it up a notch this year, and will be eliminating alcohol, sugar such as sweets, chocolate, ice cream from my diet for the entire season. ( i will only eat this stuff once in awhile after a show for a reward... but no more!) Here is to the biggest battles i am about to embark on.
I am here to blog my journey along the way.. to show you that yes i may have outlandish dreams... but i have the faith and belief from my partner, and family that i can do it.. and with that in mind i will put it to action!
2013 has begun, what are you going to do this year???
Love
Jill Bunny
I will be competing in the Bikini Category! One week later i will be competing in the PRO division with the fitness star in the fitness category.. as well as the glamour round!
Training will be tough, and the nutrition even harder. I am taking it up a notch this year, and will be eliminating alcohol, sugar such as sweets, chocolate, ice cream from my diet for the entire season. ( i will only eat this stuff once in awhile after a show for a reward... but no more!) Here is to the biggest battles i am about to embark on.
I am here to blog my journey along the way.. to show you that yes i may have outlandish dreams... but i have the faith and belief from my partner, and family that i can do it.. and with that in mind i will put it to action!
2013 has begun, what are you going to do this year???
Love
Jill Bunny
Subscribe to:
Posts (Atom)