You can view my paper “Marginalized Muscle: Transgression and the Female Bodybuilder” here

… makes for quite possibly the best coffee cure I have EVER tasted!!!

Virgin coconut oil is a diet MUST HAVE! 95% of the fat in coconut oil is saturated, of which about half is Lauric Acid. The fat is a special type of fat (Medium chain triglyceride) that is easily converted to energy by your liver. Coconut oil is extremely anti-viral and antimicrobial and it’s properties are an extremely powerful agent in immunity.

I am days away from completing my last semester of my undergraduate degree in Kinesiology at UBC (yay!), and will be starting my Masters of Arts in Socio-Cultural Research in Kinesiology for September. I made the decision to stay at UBC with my current supervisor Patricia Vertinsky, as the support I have received thus far has been amazing. I want to give a HUGE thank you to Erica Bennett, my academic fairy godmother, for all her guidance!

Last Saturday, I spoke at the MURC conference at UBC, which was a great learning experience. I have never been nervous with public speaking, heck I have been doing it since Grade 1, but for whatever reason I found this to be one of the most nerve racking presentations ever! Not sure if it was the lack of sleep from just the shear amount of work I have had to do this month, or the fact I was previewing my research, but about 5 minutes before hand I was shaking like a leaf! Nevertheless, for my first academic conference I think it was a success! To view my powerpoint click here. This was only just a preview of a years worth of research I have been doing on one of the many subtopics.

I was so fortunate to have my parents and good friend Aryn Bartoshyk with me!

I have been volunteering with Abreast In A Boat, and was provided the opportunity to create their Novice Fitness Exercise Session and present at the annual Fitness Forum on Core. If you don’t know about the organization, get on it!! They are an extraordinary group of women redefining what it means to be a breast cancer survivor. You can check them out at the AIAB Website or search them on Facebook.

My own training has been going very well, considering the long days, all nighters and stress! All of ‘things of life’ aside, I am still training hard 5 days a week and kicking ass in the weight room. I am not only redefining my body but also showing myself truly how physically and mentally strong I am. Here is a comparison that I am extremely proud of, 2008 to 2011 which demonstrates that the number on the scale DOESN’T matter!

I’ve always been extremely private about my body, as I always have wanted to be known for my brain, not the way I look, my age or gender. My goals center around my health first and foremost, however, I will admit I love both the athlete endeavors of training and being the artist behind creating my body. Growing up I was a competitive ballet dancer, which exposed me to a lot of amazing things, such as the awesome journey to the stage – all the hours of preparation with that tangible end experience, which I really do miss and would like do one day pursue again within the fitness industry.  But for now I’ve put these desires on the back-burner until I am more stable in my academic career and receive a clean bill of health. Without getting too deep into things, it’s been an extremely long five years of health problems, from dealing with my celiacs disease to hypothyroidism, adrenal fatigue and pseudo-cushings disease (unfortunately just to name a few). Luckily now things are on the way up but this wouldn’t have been possible without the amazing care and commitment from John Meadows and Dr. Eric Serrano

My yoda, John Meadows and I

So what does the future have in store for me? I have been selected for publication for my work on gender, muscle and femininity, which I am extremely excited about! It was my goal for 2012 to get a least one publication… I can check that one off! More examples of my academic writing (albeit draft copies) can be found on my Academia page. I will be taking 4 months off school, from May-August, and will be continuing to train clients and do consultation work. I am still working with John Meadows and writing recipes for his awesome website, Mountain Dog Diet. As well, I have a lot of new fitness projects and collaborations on the go. Stay tuned for those!

I can honestly say that I am looking forward to the year ahead. These past few months have been by far the toughest of my life, but with the love of my friends and family I haven’t just made it through, I have excelled in achieving all my goals.

Thank you all for your on going support!

live. love. fitness.

Victoria

I am pretty pissed off with myself for my creation. I have made the nut butter lovers worst nightmare… homemade chocolate hazelnut spread. To be honest, I have never been a fan of nutella but I had a giant bag of hazelnuts sitting in my cupboard left over from Xmas and I wanted to use them up before they went rancid. somewhere between writing papers, applying for funding and studying for an exam, in a complete delusional state, I decided that I  should try to make nut butter. I tell ya, hormones + throwing my brain into overdrive causes me to craze peanut butter like no other, however , those that know me also know that I don’t keep any in my house, only raw nuts. I guess where there is a will, there is a way!

I have tried a few options, raw vs. roasted and plain vs. protein enriched! And yes, I know the debates on nutrients and roasting nuts, this is not the place to debate it, rather just enjoy the creation!

1)  First, as my good friend John Meadows taught me, soak your nuts for 12-24 hours ahead of time to reduce the phytate content. Phytates strain the digestive system, as well can cause issues in nutrient absorption.  I’ll admit I didn’t soak my hazelnuts and still created magic!

If you want to go the roasted route do steps 2&3. If not skip onto 4.

2) Pre-heat your oven to 320-350 degrees; this depends on the type of nut you are using. Typically hazelnuts take less time to roast at a lower temperature than say almonds, peanuts or walnuts. I found for hazelnuts 10 minutes (mixing up the tray at the half way mark) at 320 was perfect, where as for my almond trial, 350 degrees for 16 minutes (again mixing up the tray at halfway mark) was the best.

3) Spread the nuts on a cookie sheet, its ok to have some overlap as long as you ensure that mix them up well at that halfway mark. You will notice that roasted nuts are quite fragrant which is a good marker for knowing if they are done or not. In appearance they will look a bit shiny as the oils are being released. Let them cool before moving on to step 4.

4) Dump them into a food processor or blender. I used a pretty industrial blender which worked beautifully. For around 15-20 seconds I used the “chop” setting to turn my roasted nuts into a finer grain. After scrapping down the sides then turn to a medium speed. The whole process should take around 5-8 minutes. Depending on the size of your mixing device you might need to use a spatula and scrap the sides more often to ensure even processing.

Now, here is the biggest thing to keep in mind. The first 4 or so minutes don’t look like much. With processing the nuts first go from whole to chopped in the first minute. The second through third minute the nuts will look more like chalky grinds, yet as more oils escape the mixture takes on a dry paste consistency. You will see that with more processing the mixture then turns into a smooth paste (around 5 minutes), and then into a nut butter consistency. Just be patient and keep grinding!

At around the 5 minute mark you will need to decide if you want chunky or smooth butter. Smooth will require longer, I found for my almond butter it took closer to 10 minutes.

5) Once your satisfied you will want to add a pinch of oil to finish making that delish nut butter consistency. It isn’t a requirement but if you planning on adding anything to flavor it (I’ll get into that) you will need this. Use an oil that doesn’t have much of a flavor like grapeseed oil. Just a splash will do.

6) Now onto the fun stuff. Here is how I went from just having hazelnut butter to nutella. After processing I have around 3/4 cup of nut butter. I added 1 tablespoon of grapeseed oil and 3 tablespoons of dutch chocolate protein powder. I processed the butter for another minute before unleashing a masterpiece!

My almond butter I tried something a little different and added cinnamon and splenda to the mix. Absolutely mouth watering!

There you have it! How to go from raw nuts to delish nut butter in under 30 minutes. And you thought you were safe! Try it out and let me know. I can only imagine how dangerous making chocolate peanut butter could be, or even mixing up other combinations!

Ok, now back to the mound of assignments!

Reality is something that cannot be changed. It happens whether you like it or not and hopelessly trying to deny the presented truths will only end in panic. Every reality presents challenges, which can and will be conquered through admitting fear. In doing so, the courage needed to overcome whatever is being faced and see the opportunities that lay ahead is created. This courage, is what will get me through the next month because no matter how rough things get I know that in the end it will all be worth it.

Negative, eh?

Changing your life CAN be done. You must be smart about it. Stop bullshitting and lying to yourself. Separate yourself from the flock of resolutioners and you might actually succeed. What you are about to read I hope will shed some light into why resolutions don’t work, why goal setting does… why yo-yo dieting will get you no where fast, and why lifestyle & planning will allow you to succeed.

And so it begins…

I’ve been working in gyms for a long time now and see the same story, every single year in every single gym. Come January first you have the NYR crew (New Year Resolution) come in and last for usually no more than 3 weeks… and I am being liberal at that. I might seem like a real callous bitch, but I am saying this because I care. As a trainer I don’t like seeing people give up, fail, quit or fall off the bandwagon, but let’s face it kids it’s happening for a reason.

New Year’s Resolutions DO NOT WORK. Why? Let’s take a look.

First, what is a resolution?

Resolution: a firm decision to do or not to do something.

Alright, so in the case of weight loss, which is many people’s NYR, one is affirming to do or not to gain weight. That doesn’t seem right to me.

My NYR is to go to the gym …. My NYR is to lose weight …
My NYR is to stick to my diet … My NYR is run 10km…

This is the WRONG APPROACH! For starters, resolutions are so ambiguous, not concrete and there isn’t an ounce of realism. How are you going to lose weight? Why are you? What is going to help you lose weight? When are you going to lose weight? … I’ll stop now. Resolutions simply state a decision, they do not determine anything other than that. My NYR is to be queen of the world, ya think that’s going to happen without direction, specificity, regulation, and so on? No dice.

Now that I have crushed your soul completely, I want to talk to you about GOAL SETTING.

Goal: the result or achievement toward which effort is directed

Goals and goal setting is how we create ACTION by helping to mobilize effort and adding persistence. Through the practice of goal setting, you develop new strategies, making your journey not only effective and time efficient, but you also increase the probability of achieving your goal… not resolving to do, or rather not to do something.

Before you can train, eat clean or live healthier there is usually a turning point. Why are you making a change in your daily routines? What about the reason for sweating daily, or the contest ride on the pain train? All of this comes down to goals. Goal setting is critical to get from point A to point B, with success! This process allows you to establish the reasons for your actions- one of the most powerful and effective skills you can ever learn.

Goals come in three different forms.

1. Outcome Goals: focus on social comparison and competitive results.
- can increase short term motivation but also increases anxiety
- Example: winning a race, outplaying your opponent

2. Performance Goals: focus on improving and attaining personal performance standards.
- the more precise you are when making this type of goal, the better the results
- Example: don’t like how you placed in your last competition, or wanting to give 100% every time you train

3. Process Goals: focus on specific behaviours, either physical or psychological
- these allow you to reach your Performance and Outcome Goals
- whether good or bad can cause you to become overly conscious in of your actions.
- Example: wanting to improve your running stride, or better for lifting form

Most of us have heard about Smith’s SMART goals, which states the effective goals must be: Specific, Measurable, Action-orientated, Realistic, Time-based and Self determined…. As much as this is a great tool for goal setting, I like Locke and Latham’s Goal Setting Theory, which is an easy and the best way to break down goals.

Look at your goal ….
1. consider that difficult goals lead to considerably higher levels of performance than easy goals.
2. specific goals lead to higher levels of performance than vague goals (“do your best” goals, or no goal).

What does it take to have an effective goal to get the job done?
1. Specificity … “this is what I need to do”
2. Temporality … short term vs. long term
3. Moderate Difficulty vs. Challenging … the harder the more effort put forth
4. Collectivity … “You vs. Yourself” vs. Team Goals
5. Flexibility … what are you willing to change to get your goal?
6. Controllability … how much control do you have?
7. Needs Assessment … looking at your barriers, what could/would/should get in your way
8. Product vs. Process Orientation … your outcome or the process to get there
9. Evaluate and Reinforce Your Goal Attainment … reward or punish for your goal achievement

Why am I harping on the types of goals?

It matters. If you set yourself with a flimsy goal, you are going to fail. When you fail you are going to feel like shit about yourself. When you feel like shit about yourself, you usually allow yourself to fall deeper into the bit of self hate, self sabotage and self destruction. Something as simple as recognizing what you are trying to achieve will make a world of a difference in HOW you are going to achieve it.

So how to make those goal happen? These are just some tips, by no means all but some…

- Write down your goals, and make them public! This not only makes you accountable, but it also allows others to be supportive of you.

- Clearly state your goals in a positive manor. There is no negativity allowed.

- Take into consideration if your goal is for a specific thing or more general. Remember that too many goals within a program does not allow for the proper completion and monitoring of them. This will cause you to lose interest.

Be open to the idea of goal setting. It surprises me how many people are negative about the idea of even setting a goal. Don’t underestimate yourself. It takes time to accomplish a goal, so leave yourself enough time! And last but not least, review your goals regularly! Keep them fresh, fun and focused! Alright people, let’s do this! There is no better time to start then now! Grab a piece of paper and write and begin your journey!

Now that I have taught about goal setting I am going to COMPLETELY REVOLUTIONIZE your thoughts about New Years, resolutions and goal setting.

Guess what. Prepare yourself for this…

It doesn’t need to be the start of a new year to change your life.

It doesn’t need to be January 1st to goal set.

Hell, it doesn’t even need to be the start of a week, or the beginning of a new day to begin something new and take yourself on a whole new journey of success.

It really grinds my gears to hear trainers harp about New Years resolutions. Shit like “loose 20lbs and get the body you always dreamed about in 2012”. Uhhh excuse me sir but you are WRONG.

I could go on an even larger tangent about how the number on the scale doesn’t matter, how dreaming doesn’t equate to action and so on, but I’ll save you there. Just listen for another couple sentences and maybe I’ll have you believing me.

Lifestyle trumps yo-yo dieting.

Periodization even in goal setting trumps long, lofty “90 days to a new you” bullshit

I hate hustling my programs and such, but I helped a lot of people last year change their lives for the better by breaking down New Years goals into a PLANNED approach… this can be seen here in the Challenge newsletter of 2011.

I might not like that people wait till New Years to change their lives, and I might not like that people are more caught up about weight loss than healthy living, however this is just the way she goes. My lifelong commitment has been to help people succeed in doing whatever they desire, and if I have helped at least one person re-think and ditch their resolutions than my job here is done.

Be smart my friends, and good luck.

live. love. fitness.
Victoria

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe”- Anatole France

1. Are you bruised? Who cares…
2. Are you bleeding? Get a band-aid…
3. Are you broken? Don’t mean nothing…

He was a cop. My sisters and I knew he had heard it all and then some. If we were going to make an excuses it better have been a damn good story. More often then not, it was easier to get over it and get back into the game of life. The three of us lived life to the fullest, literally between us we had 12+ casts on broken bones, but that never mattered. We were always expected give 110% into everything we did – whether it was participating as “an active member of the household” to school work. Think about it, at one point the poor man had three daughters between the ages 14-17, there was a lot of hormones, yet still it was – state whatever the emotional end of the world crisis was, and then figure out how to overcome it.

You have a cold? So what. Admit it, stop pretending you don’t and take the necessary courses of action to overcome the cold. Take meds. Get a box of kleenex. Sleep. Slow down, but never stop completely.

Realize the problem. Come up with the solution and move on. Yes in our house, it was really that simple

Excuses will only get you so far. More often then not the only person you are hurting is YOURSELF. Its not about being dumb either. You have a problem? Find the correct path of action, even if its just a band-aid, and CONTINUE ON. At the end of the day, let there be no explanations needed, no regrets to be had, only accomplishments.

I remember back in a first year course learning about aggression and sports. It honestly stumped my ass. Some researchers were so keen to say that “aggressive behaviour in sports is bad”. What you say?  Aggression is a negative behaviour? I’m going to be bold here, no one call me a bitch, but let’s face it without aggression there is no such thing as sport… there is no such thing as success.

We see the same situations mirrored in nature. Within the animal kingdom, aggressive behaviour is inherent to life. It provides survival and evolutionary advantage. Is a tiger a vicious beast? Or simply a cat trying to survive?

Ok, yes, I know. Humans are different than animals, and “on the field” in sports can be argued as requiring different actions/behaviours than off –  but we have all the principles here at work.  Can I be aggressive? YES. Does this mean I am acting with hostility and violence towards others? NO.

There is a huge different between hostility and simply being assertive, self-confident and determined. At times, the game of life needs to be played with unceasing aggression or else you will be conquered. You’ve got to be bold and headstrong. This doesn’t mean literally raging on people – harness the beast and direct it where it is needed. Sometimes its got to be used within a workout, it might be the only thing that will lift that weight. Other times, it might be a persona presented  as the only thing stopping a person from breaking down.

Whatever it is, aggression isn’t negative. Its doesn’t connote hostility. Don’t take things personally or assume someone is an asshole because they didn’t smile at you.

“Aggression is a card that should seldom be used, but in training, business and life there are times were aggression can and will serve you well and take you to levels you never dreamed possible. “- Dave Tate

Sometimes the simplest of questions can have the most profound effects.

Don’t hide amongst the shadows of what you could be, what you should be or what you can be. Just be. Live with integrity,  focus and pride. Be real. Be authentic. Be confident with who you are. Confidence comes from being aware of yourself and honest about who you really are. When you’re comfortable in your own skin, you look beautiful on the outside, regardless of how many “flaws” think you have. I break out, have bad gas, body insecurities, and am more neurotic than a gerbil. But all of those and more are what makes me who I am. We all have imperfections, but few will accept them not as shortcomings but for creating excellence.

We all have dreams  and aspirations. As with everything, there is a starting point. You must to start trying to achieve these dreams. Trust me, everything you want it out there, just waiting for you. And it wants you to… but you must take the necessary steps to achieve it. If you think too long about anything, it often becomes undone. Stop thinking and start doing.

Yes, I know, it is scary. Ask yourself, How badly do you really want it? Bad enough to take the leap of faith? To take a risk? Don’t be afraid. You might stumble and fall, but guess what? You might also succeed. The biggest lessons in life are usually tangled amongst chaos and confusion. It is within the times that we feel the most alienated and uncomfortable that we learn the most about ourselves.

You don’t know where life will take you, but that is part of life. Start believing in yourself. Believe that you can, and you will. If you want it bad enough, you will be able to push past the nay sayers and break down all the odds. All accomplishments deserves to be spread. Pass it on. Share your knowledge, experience and love. Be the one to inspire others, like those before you have done for you.

Love the life you live and live the life you love. It is your future, your choice. Choose where life will take you. Choose who you want to be.

Remember, the road is long and in the end, the journey is the destination. So, buckle up and enjoy it. It’s going to be one hell of a ride.