Vegas Check In from Tosca & Rita

Photo Credit: Paul Buceta

From Tosca:
When I arrive in Vegas I will be only two and a half short weeks away from my contest date. Coach Rita is on the same plane as we jet our way westward to Sin City.  We are both travelling for RKP as ambassadors of the Eat-Clean Diet and Oxygen lifestyles.  While there we will be making an appearance at the Olympia, attending the RKP Cocktail Party held for our business partners and we will also be shooting a training layout for Oxygen on location in one of the numerous and well equipped Las Vegas gyms.  From thirty thousand feet up in the air, the view is hazy and perhaps not in clear focus.  I know there are details down below me but they seem far away and of little significance from my spot in the plane looking out the window.

This is exactly how I feel, too.  I know there are numerous details needing attention in preparation for the October 13th contest but somehow I feel removed from their reality.  Don't misunderstand me, I have had razor sharp focus on my diet and training - trained at 10:30 pm last night after a long day at work and am munching on raw cucumbers and radicchio chased by clear green tea as I write - but I feel as if I should be doing something more.  The pieces that still need to come together include my stage shoes (my niece used my previous stripper shoes for a Hallowe'en costume) and practicing the fitness sashay, the hair extensions (I have been asked to sport these just to beef up the hair a little since mine is not long enough), the tan (why does every spray tan machine break down just when I need one?), the bikini (I only know what colour it will be but I don't have it yet), the eyelashes (a request for extensions here too) and a thousand other details.  No wonder I am in the clouds.

In order to get a clearer vision I know I need to begin with the end in mind.  I am going to use this trip as a way of preparing myself for the contest.  Since Rita will be with me for the next few days I will depend on her to help me map out what's next.  Frankly neither one of us has had time to do so before this.  She has just returned from a month away in Spain (jealous much?) and I have had no time to consider anything beyond getting through each day, I have been so busy lately.  It will be good for us to start our days somewhere in the desert sun on Las Vegas Boulevard with an espresso in one hand and a notebook in the other, scratching out our plans for the next few weeks.  I am giggling at the idea of how much fun we could have in Vegas buying stage shoes - stripper shoes - where else will I find such an array of shoe candy?  We also plan to train together so that we can assess where this 53 year old jalopy is and where it still needs to get to in time for the show.  Can't wait for yet another "strip down to your jog bra so I can see your body" commands Rita will surely deliver my way.

In the end I know it will come together and I do have time.  I will be sure to keep you updated on our Vegas antics.  Part of MY plan is to have a little fun too.  YOLO!

Keeping it tight en route to Vegas!
Tosca

From Rita:
Vegas, The Olympia, and the BIG SHOW!

Last year was my first time at the Olympia and in Vegas.  I went alone, and walked through the expo with my jaw hanging on the ground in awe admiring all of the fit bodies, fitness icons, booths, products and buzz that comes along with such a big show. It was a little intimidating, very exciting and I felt great.

It’s hard to believe that a whole year has passed and here I am on the plane returning to the Sin City….this time with a sidekick.  I am so thrilled to be able to attend this year’s convention with Tosca.  Gambling, drinking, indulging, staying up till sunrise... oops… that’s another blog… hee hee….  no, not us. This weekend Vegas will be coolers of hardboiled eggs, Ziploc bags full of cut-up veggies, early bedtimes, marketing parties, a photo-shoot in the desert for Oxygen magazine, meeting new and old fitness friends, and maybe a bit of “stage swagger” practicing for Tosca and her upcoming competition.

She is looking tight and tiny in her skinny jeans and can’t wait to size her up and put together her final preparations for her big show in just over 2 weeks!! I can’t believe we are now at the part of choosing her competition suit, depletion workouts and details for the big day. It feels like yesterday when I met her in a hotel room in Toronto to check out her “goods” and set her up on her initial plan. Wow... this has been a whirlwind adventure!!

Upon returning from Vegas next week (where I have instructed Tosca to take 1 night off from her diet and "treat" herself one last time before the show), Tosca's training will include more all-over body circuits to keep her heart rate up and burning more calories throughout her session. We will keep weights lower and reps higher to further help with the final stages of depletion. As far as food, not too much will change, we will just start playing around with carb and fat quantities and ingestion times.  I may or may not get Tosca to add in some extra cardio - I will have to wait and see how she looks in her skivvies and see how lean she is. I like a bikini girl to have some curves on her still… oh yeah, just saw her picture… no doubt about curves on her.

I'm thrilled with her progress. I don't think I envisioned such an amazing transformation when we started. She is definitely a fighter - and when she says "I WANT TO WIN" - I have no doubt in my mindc- her actions speak louder than her words.

Signing off from the City of Sin Fitness,
Coach C

Clean Eating Winners

Congratulations to our Clean Eating Magazine giveaway winners…

1. Priscilla
2. sweetblonde74
3. R3B3CA
4. LynMcQ
5. Tee

Please contact rcorradetti@rkpubs.com to collect your prize.

Stay tuned for more fabulous giveaways!

My Journey to Wellness

I am really excited to feature yet another of our fabulous male Eat-Clean Diet guest bloggers - Mr. Andrew Bukowsky. He has a great story to share about how he turned from drab to fab even in the midst of shift work. Share his story with the men in your life who need a little change of focus. 

Andrew before and after in competition shape.

For me, it all started a little over a year ago, when I found my health and fitness levels were at their lowest in my life.  Growing up, I was extremely active, playing many different sports and exercising in the gym four or five days a week.  After graduating from high school, I began managing a restaurant full time.  With shift work and long hours, I no longer made time for sports and exercise in my routine.  Being surrounded by food that is focused only on flavor and little regard to healthy living, I quickly found myself adding on weight and becoming very self-conscious about my appearance.

At the time, I was very experienced with cooking good food, but had little understanding of how to eat clean and keep the food tasting great.  This is when I found Tosca Reno’s The Eat-Clean Diet.  I found this book made such a huge impact on my eating habits and ability to begin cooking healthy, without sacrificing enjoyment of the meals.  Some of the dishes I truly enjoyed right away were the Egg White and Turkey Scramble, Eat-Clean Chicken and Rice and for my sweet tooth, Summer Rice Pudding (reminded me of my mom’s homemade rice pudding growing up).

After beginning this journey to wellness, it inspired me to seek the assistance of a personal trainer, to further improve upon my healthy living.  I quickly went from the worst condition of my life, to ultimately my best physical health and conditioning.  This even led to me competing in Men’s Physique fitness competitions, making it all the way to Nationals in my first year of competing.  Thank you Tosca for your help in helping get me started on my journey.

Find me on my blog, Twitter, Facebook and my Facebook Page.

And don't miss my tasty recipe... Zucchini Protein Pancakes

Clean Eating Giveaway

Giveaways! Giveaways! Giveaways! We are allllll about giveaways right now.

And this time it is Clean Eating magazine.

Check out my latest "Ask Tosca" feature and so much more.

We'll be giving away 5 magazines at random to commenters who tell us how they balance their bites: fat, protein & carbs.

Check back Wednesday to see if you've won.

Sugar Aliases & Replacements

Check out the video above to get a visual of sugar alternatives and how I use them in my house.

Sugar has a maddening way of hiding in so many different places. In The Eat-Clean Diet Stripped I have created an entire list of sugars aliases. Here's a snippet from that book... there are 23 other names for sugar not listed here & let's not forget about fake sweeteners, which wreak just as much havoc:

So what can you do in place of these bad boys? Here are my top 5:

1. Banana Powder
2. Maple Syrup
3. Honey
4. Dried Fruit
5. Fruit or Vegetable Purees like applesauce (unsweetened), prune extract, pumpkin puree (homemade). Oxygen's Special Issue Get Off the Couch Magazine has a great recipe for pumpkin puree. Look for it on newsstands this week!

Just remember that these also need to be used in moderation, but they certainly offer more than that yucky white stuff! Ugh!

Looking for more? Check out this sugar post.

My Love Affair with Sugar

I am excited to have Eat-Clean Diet Ambassador Theresa Jenn Lopetrone as our guest blogger this evening. She's sharing her love affair with sugar and her tips to say goodbye. Take it away Theresa...

Theresa's amazing before and afters. 

I love the smell of sugar and I especially love the taste of sugar. But I hate what sugar does to my body and how it makes me feel.

It was not until I started to eat clean consistently that I realized the impact sugar had on my body.

Although I would like to say that I am perfect and I never have cravings or eat chocolate or cake, I can’t. I still crave sugar and sometimes I give into this craving. I have learned that if I have too much sugar or the wrong kind of sugar I feel my heart rate increase, I feel sluggish, unmotivated, bloated, uncomfortable, and in return, I crave more sugar. In my opinion, these bodily responses prove that sugar is addicting.

Photo Credit: Paul Buceta

Since beginning to practice living an eat-clean lifestyle I have stopped consuming:

• Juice: I would much rather eat my fruit than drink it, not to mention the over whelming amount of sugar that exists in juices.

• Sugar in my Coffee: I now drink my coffee black aside from the occasional Non-Fat Americano Misto.

• Sauces like Ketchup: After learning about reading nutrition labels I now pay closer attention and look for hidden sugars. I have also learned that sauces like this can be easily made at home.

• White Bread: I was shocked to find out that sugar exists in bread which explains why I always felt like taking a nap after eating it. I now eat Ezekiel sprouted grain bread.

• Colas: I now drink sparkling water and tea from DavidsTea instead of colas. It was surprising to find out that the amount of sugar that exists in one can of cola is similar to the amount of sugar in 3 chocolate bars!

• Fake Sweeteners that Contain Aspartame: I now use natural sugars like honey, Stevia, and overripe bananas for cooking and baking. It has made a difference in how my body feels and looks.

Workouts GOOD & BAD - Tosca & Rita Check In!

Helping each other along the way - through Good & Bad workouts!
Photo Credit: Paul Buceta
Hair & Make Up: Valeria Nova

From Tosca:
When I started this program of body reinvention with Rita, I worried aloud that I would occasionally miss a workout or perhaps more than one because my schedule has gone from manageable to ridiculous so fast.  I had gone through a stretch where I was ON all the time keeping my body super tight in preparation for appearances, expos and ultimately an Oxygen cover try in LA.  That final event included two full days of shooting, all of it high-energy stuff for the camera.  It was over the top fun with the early results looking good, but when I took that flight home from LA to Toronto, I was bagged.  What I was facing was a seminar for 600 women the next day and then getting back on a plane to fly out west again for a friend's wedding.

With two flights bumping me from coast to coast and back again, I was a mess.  The thought of hefting a weight over my head was improbable.  I just didn't want to do it.  So I dragged my feet down to the gym and managed a workout, but it was not spectacular.  I sort of pumped my biceps, moderately trained my triceps, did a little ab training and tossed in some shoulder work but none of it felt as if I was really training.  I barely pushed myself through the sets and reps Rita had laid out for me.  Barely!  I felt guilty because this was one of those workouts that Rita had warned me about before we began training for the contest in earnest.  She said, "Just so you know there will be good workouts and amazing workouts.  Some will blow your mind and others will just blow.  But that is all part of training."  So I kept that in the back of my mind.  I hate to rely on an out but it is nice to have one if you need it.

After two days had passed I decided to dial Rita in.  This was serious.  I only have 3 weeks to go before the contest.  A lacklustre attitude wouldn't help.  Rita advised me with her no nonsense approach that it was okay once in awhile to slough off, so give it a rest for a few days - three in my case - and then start again.  The rest and that attitude was just what the doctor ordered.  I rested and am now back in the game and cannot wait to blast out a good workout once again.

Keep it tight,
Tosca

From Coach Rita: Stop or Go?
I have had the pleasure and opportunity to take over a month and travel to Spain and visit my husband’s family, friends and hometown. It has been an amazing experience that is unfortunately coming to an end. Although mentally the break was more than welcome,  physically my body has had to go through many adaptations including a lot more walking, less resistance training and longer hours awake trying to fill every precious gap with visits to family, friends or local favourite spots. On many occasion my head would tell my body that it is time to work out - but my tired body would tell my head it was exhausted. What was I to do? Give in to the “weakness” of the body, or “push” through and find some inner strength to push out a half-a$$ session?

Tosca has been going through similar struggles with her regime. After training and following a strict regime to get to her cover-try photo shoot (in which she shined like a star), she starting experiencing the same “lack of drive” training sessions between excessive travel, work and family commitments. She asked me the same question I asked myself this very trip - “should I push through the workout, even though my body says no?” My answer to her, and alas to myself was NO.

Listening to your body and the cues it gives you is very important. At night when your eyes feel heavy as lead and you struggle to keep them open to finish the movie, it is better to listen and fall asleep - don’t fight to stay awake. The same happens with your body. If your body is so exhausted that the workout is being compromised, it is better to take 1, 2 or 3 days off, work on your mental and spiritual health, and go back to the iron with a newly found sense of drive, energy and focus. Don’t worry about “lost” time, there is no clock ticking. You owe it to yourself and your body to pay attention to the subtle (or not so subtle) signals it sends your way.

On the other side of the coin, there is a difference between your body’s real need for a break, or your mind's intelligent way of convincing and persuading yourself not to get yourself to the gym or training session. The first one is a real need and the latter an excuse ☺

Be honest with yourself, listen to your body, know the difference between real exhaustion and just plain laziness, and take care of the inside as well as the outside. As I said to Tosca, take a couple of days off, meditate and write down your goals. This morning she was back at it - 5am and more motivated than ever. I’m glad she listened to her coach - and more importantly her own body.

Proud of you and every step of your journey Tosca,
Signing off for the last time from Spain,
Coach C

Oxygen Winners!

Thank you to all of our entrants for sharing the Oxygen love!

I am happy to announce our 5 winners. 

Please contact rcorradetti@rkpubs.com to get your copy: 

Linda @ Lemon Drop

Wandering No More

Rebecca Nash 

Darlene

Wendy Di Girolamo

Liz

Wahoo!

Oxygen Giveaway!

It's time for our monthly Oxygen magazine giveaway. Yeah!

We are giving away our October issue with the lovely Melissa Hall on the cover and my latest "Raise the Bar" column about my trip to Seed 2 Sausage. Don't miss the Grilled Tomato Salad recipe by their resident chef, Chef Kailin Lawless. Want more from them? Check out my recent blog post with these 2 cool dudes.

Leave a comment below to win your copy. We're giving away 5. 

Don't forget to check back tomorrow to find out if you have won. 

Happy Wednesday!

The Eat-Clean Diet from a Male Perspective

Today we have another of our fabulous male guest bloggers joining us - Joe Salottolo. You've likely met his lovely partner and Eat-Clean Diet Ambassador Shirley, at many of our events. Joe are Shirley are both in their 60s, but you wouldn't know it as they lead healthy, Eat-Clean lives. But don't listen to me... take it from Joe himself! Looking for more? You can also visit him on his blog. 

Joe in Cuba in 2012 looking svelte at 66!

Most of my life I have been involved with health and fitness.  One of my biggest problems was eating anything and everything and not really paying attention to what I ate.  I figured that because I was working out that I could eat anything I wanted.  The fast food outlets were great with yummy hamburgers, pizza’s, friend chicken etc..  The bottom line was that I never thought seriously about eating properly.

I was at a fitness show in Belleville, Ontario, Canada in the summer of 2010 and I met the late Robert (Bob) Kennedy.  Bob was taking care of a booth selling fitness magazines.  We looked at each other and shook hands and I told Bob that I had been reading his articles for years.  He had that twinkle in his eyes and a smile that showed his appreciation.  I was truly honoured to meet Bob.  It was better than any bodybuilding competition, because here was a man who rubbed shoulders with the greatest body builders in the world.

Bob showed me a book on the Eat-Clean Diet for Men and I purchased it right away.  He wanted me to meet his lovely wife Tosca Reno.  There was a lineup of people to meet Tosca.  It was amazing to watch her.  She gave her time and had a smile for everyone.  When it was my turn, Bob was there and introduced me to his wife.  Both Tosca and Bob signed my book with smiles and handshakes and great conversation.

So many people in this world of ours have fallen into a pattern of unhealthy eating habits.  The fast-food industry and packaged man made foods have placed a large percentage of the population in an obese situation.  The results of this style of eating has caused increased risk of heart attack and stroke along with many other illnesses.

#CompetitionChatLive

Hey everyone,

Live stream videos at Ustream

Coach Catolino and I are hosting a live-chat on October 4th on Ustream! In preparation for our event we'd like you to submit your competition related questions. Leave a comment below, or tweet @toscareno #competitionchatlive with your question.

To get all of the details about the event please visit my events calendar!

High School Cafeteria How-To

Today we've got a special note from one of my youngest fans - 16-year-old Brittany. She is already taking active participation in her health by following an Eat-Clean lifestyle. She has some great tips today on how to handle the high-school cafeteria. You can follow Brittany on her blog, Facebook, Twitter and Pinterest.

Hi! My name is Brittany. I am 16 years old. I love to lift weights, and I make it a daily priority to put healthy, Clean foods into my body to ensure efficiency.

In my cafeteria, you will see nearly every single student squished in line to buy the greasy curly fries, pizza, chips, candy, cookies, donuts, bagels, and sandwiches. They're cheap.This is not uncommon in many schools. It's easier to throw processed food in an oven and serve it to students then to hand cut veggies and natural protein sources into bite-size pieces.

Beat Back 2 School Belly Bulge

Our very own Eat-Clean Diet Ambassador Jill Holland is here today to share with you her tips for going back-to-school the waste-friendly way. She's got it right with her easy options for any number of college food nightmares. Take it away Jill...

Jill Holland's got your back - to school that is!

A new school year has begun, and there’s so much to be excited about. It’s a fresh start, an adventure of new knowledge, and re-uniting with friends. Let’s be honest though, you’ll be bombarded with cafeteria choices, grocery shopping, social nights, and study-time munch attacks, too. Making the best Clean food choices may represent the difference between the ‘Freshman 15’….or not. With a little bit of planning and organization, you can make easy grab-and-go healthy choices of your own!

Here are some quick and simple tips to spare your waistline (and wallet), fill you with energy, and nourish your body. Let’s go!

Backpack Essentials
• Make your own snack-size Ziplocs of nuts and seeds like unsalted/non-roasted almonds, sunflower seeds and pumpkin seeds. Buying in bulk gives you endless combinations of your own. Be creative.
• Fresh fruit like apples and pears are great portables in their own wrappers!
• Homemade protein or granola bars are nutritious snacks.
• Hydrate! Keep a re-usable (washable) water bottle handy. Hunger is often really thirst in disguise.
• Carry a food kit of cinnamon, stevia, green tea bags, single-serve 100% oats in a Ziploc, protein powder singles, fork, spoon, and collapsible bowl.

Cafeteria and Night Life
• Grab a salad with grilled chicken, or take your own hard-boiled eggs or tuna pouches (yes, there are some Clean, water-packed ones out there)
• Order a grilled sandwich, ditch half the bun and have them double the veggie topping!
• When ordering, don’t be afraid to modify. Speak up.
• Pack your lunch and snacks in a cooler bag for the day to keep you on track and save money. Some cafeterias offer access to microwaves, too.
• When heading out for the night, eat a healthy mini-meal before you go. Then order a small salad with the gang.

David's Tea Winner

I am excited to announce our DAVIDsTEA winner!

 Ryan Hess 

 Please contact rcorradetti@rkpubs.com with your shipping information.

 Thank you to everyone for participating with your fabulous tea ideas.

 Stay tuned for more contests.

1 Month Out from Competition

From Tosca:

I stood in the sandy waters of the Pacific Ocean in stunning Malibu, California, for one of the most exciting shoots of my life recently.  On September 10 and 11, I was once again invited to shoot for Oxygen magazine.  It would be for a cover try - as no one is ever promised a cover.  I would have to work hard and earn the spot if it were to come true and that is what I did.  I gave everything I had to those two days because it is still an enormous thrill to be given the chance.  To stand in front of the camera once again filled me with excitement.  Yes, I was thrilled to be doing it, even though my years keep adding up.  Normally I am filled with terror about having to strip down to the slightest of outfits, but this time there something new in the air.  In truth there were many new things in the air.

I should explain that this shoot came about as a request from Robert himself, just weeks before he passed.  He requested of editor-in-chief Stacy Kennedy (now Rinella) that we shoot in California and that we try not only the standard covers but some more unusual ones with the wonder of nature as a backdrop.  He also requested that Stewart Volland be the photographer and Nancy Jambazian be the hair and makeup artist.  This was going to be a very different shoot for all of us.

I had only shot with Stewart once before and that was some ten years ago, so I would have to get used to a new style of shooting.  Every photographer has his or her own style.  Stewart does beautiful light setups and moves around you as you stand before him.  He uses a fan to "blast atoms at you" which is his way of energizing his subjects.  I like that idea.  It's the same way I feel when I am shooting outside.  I like to relate to my surroundings.  Stewart does not rest until the shot is right and we have exhausted his creativity and that of Stacy Jarvis, Art Director for Oxygen magazine.  The two of them kept me going all day long for both days with the goal of getting the most and the best shots. We did that, I am sure! I love their positive energy and endless passion for the art of photography.

Nancy tried some new hairstyles for me including a long ponytail, which was super fun!  Wait till you see those shots!  And of course she creates a beautiful, Oxygen fresh, clean face.  I like the makeup so much, I have to confess, I sometimes leave the eye makeup on for a day afterward, so I don't have to do my eyes again.

Julia Perry, the clothing stylist, pulled some amazing outfits and I confess I took home one of the hottest suits ever.  So excited to wear it again at home.  There were so many fun, colourful styles throughout the two days it is hard to pick my favourite but I have to say I think I liked a little purple number best.  I also really loved the Rogiani line and the new Body Rock workout bras.  Cute!!

As for the body … well, I think with Rita's help, I am tighter than I have ever been.  I felt confident and strong, knowing I had done the hard work for weeks and months in advance.  I had some abs which I am super proud of and lots of good definition too.  It takes a lot of people to pull off a shoot and Rita, though she was thousands of miles away in Spain, was right there with me.  I am grateful for her dedication in training me properly for this shoot and for the upcoming contest.

But now I am back to reality here in Canada.  I have four weeks to go and no time to lose.  Each day counts heavily towards the final result, when I stand up on that stage in my bikini and compete for my Robert.  Rita will mix it up all over again and I will be right there to catch whatever she throws at me.  Right now I have to go and train my lower body.  When I think about it, there may only be 6 or 7 more lower body leg workouts and maybe at least that many upper body sessions.  I am going to make every one of them count because I have come this far and don't intend to let up on my desire to win.

Keeping it contest tight for another 4 weeks!
Tosca


From Coach Rita:
I can vividly remember the first conversation I had with Tosca about her desire to compete in honour of Robert.  I was thrilled, I was honoured - and most of all I was scared SH#$%$LESS!! Don’t get me wrong, I have trained hundreds of people, from all walks of life, and for many reasons, competition included. But this was and is different.  This was my mentor, my idol, the woman who helped me lose weight on my own journey with her Eat-Clean Series.  On top of that, I had never trained someone-ahem - a little bit wiser - for a show.  I think Tosca and I were both thinking, hormones, age, etc. and how they would affect the process.  As always, each client presents me with personal challenges and new perspectives, always welcome and refreshing.

Here we are, 3 months later, and 1 month out from Tosca’s big show. I can tell you that all of my previous fears quickly diminished as I started training Tosca.  I experienced the desire, drive and “dos cojones” attitude that she exuded. I knew quickly on, that her preparation and “journey to stage” would be challenging, a sacrifice, but successful to say the least.  I don’t want to jump the gun with the success button, but I had a sneak peak of her recent Oxygen cover try photo shoot in Los Angeles, and let me tell you - WOWOWOWOWOWOWOW!! Tosca was glowing & her body was on point and tight! From the few tidbits I saw, Tosca exuded confidence in an ageless, defined and healthy body.  Goal for photo shoot exceeded expectations!

Now for the final push to show time.

Those of you who have competed or know people who have, know how important the last month is - never think you are ready and relax, nor can you back track and make up for last time.  Tosca is right on track, but no relaxing allowed.  Today after her post-shoot carrot cake (coach’s order!) she is right back on track.

As a coach, I love the final haul before a show.  It is exciting to see the daily changes that happen, as well as the ability to see the shining lights of the stage at the end of the tunnel.  Not everyone however can afford, or have access to a coach to prepare them for a show.  I get many messages from women who would love to compete, but just can’t make the financial sacrifice.  I personally have competed in shows (and many ;) both with and without a coach by my side to guide me.  I did my first few shows alone, others with an online coach.  I think anyone can follow a plan and have success - but the moral, mental and motivational support of a coach for many is imperative - that is priceless.

Thank goodness for the internet - there are many meal plans, workouts and pre-show manipulation articles and protocols you can follow.  The only downside is what works for one body, may not work for another.  I know many girls, who just cut out their sugar, add some extra cardio and look amazing; others doing double cardio sessions towards the end and eating nothing but asparagus and tilapia.  Some of my friends eat fruit up until the day of the show, while other competitors cut it weeks out. How do you know what will work for you? Trial and error works, but takes time and show after show to get it right. Each body is different - there is not one plan for everyone.  So, although there is information in books and online, and you could possibly have success via these routes, personally, I like to have the support and “guaranteed” success of working with a knowledgeable coach.

For my first show, I followed a really great book that I still recommend to potential competitors looking to train themselves, The Body Sculpting Bible for Women by Hugo Rivera and James Villepigue.  For nutrition I followed the strict Cooler Plan from the Eat-Clean Diet. I must say, I exceeded my goal of looking how I wanted at that point (now looking back, I think I looked too thin, no curves, no butt) - but I got there. However, I can remember how tough it was mentally on my family and me, and doing it alone with no support was not the best journey.  In a nutshell, do what is right for you, your family and your finances.

1 month to go Tosca - we are almost there. I know you can taste the sweet success on your lips (or maybe it’s the left over carrot cake;)

I am proud, thrilled and no longer scared SH#^%@LESS - I am stoked beyond belief to continue guiding you and hold your hand as you slip into your blinged-up suit and shine for all to see.

Your ever- present coach, friend and fan,

Signing off from Spain,
Coach C

Strike Sugar with Tea & Win DAVIDsTEA

Brewing tea to help you conquer Strike Sugar September is an absolute must.

Not only will sipping keep your mouth occupied, it will also keep cravings at bay. Especially if you choose a naturally sweet variety, like licorice mint or sweet basil.

I have these options in my cupboard, as well as a few special options from DAVIDsTEA. Their Forever Nuts and Carrot Cake teas are incredible! And incredibly deceptive. Your sweet cravings will fly away.

Luckily, DAVIDsTEA has been kind enough to sponsor our giveaway today to help you along the way!

Simply leave a comment below about what tea you like and how it helps you Strike Sugar.


Come back tomorrow to find out if you are a winner.

P.S. Still missing a little sweet in your tea? Skip spoonfuls of sugar & try a dash of stevia.

I Do Not Eat Clean for the Good Days

Today our Strike Sugar September continues with a word from our male readers. We have a guest blog from Mr. Aric Sudicky, Bsc, BEd, CPTS, CFNS. He's one of our fabulous Eat-Clean Men as well as being the director of fitness & nutrition for MedPoint in London, Ontario as well as the 2011 Canadian Fitness Professional of the Year. Like what he has to say? You can visit him at AricSudicky.com. Take it away Aric...

“I don’t eat and train for the good days; I create HABITS to survive the difficult ones….”

When it came time to train today, I just didn’t feel 100%. I slept well last night and my day at the clinic was great, yet my strength did not feel up to par when it came time to step into the gym. These days make the difference, these days separate success from failure, these days become symbolic in your journey to eat-clean and change your lifestyle.

Starting to Eat-Clean includes elements that go beyond nutrition and exercise. It includes the psychology of change, creating HABITS and becoming a creature that strives to continually reinforce those habits. This routine and lifestyle of “Eating Clean” becomes extremely important when you encounter “one of those days”.

Yes, today I felt fatigued and not my strongest. However, the weights were lifted, my routine food was consumed to fuel myself to train, and mentally I was able to overcome the hurdle of not feeling my best.

You see, when we become habitual in our healthy Eating-Clean routines, we can still make it through those days, literally because we see no other option because that is “what we do”. We exercise, prepare meals and get it done.

Become a creature of habit. With habits come success and a longer, vibrant life.

Alcohol = Sugar

I am excited to have my daughter/naturopath-in-training, Rachel, here with us today. She is going to challenge you to take the next step in our September Strike Sugar movement. ALCOHOL FREE! I'll let her fill you in on the details. And don't forget to visit her at The Traveling Naturopath, Twitter, and Facebook. Here we go! 

Hey Eat-Clean Dieters. I am happy to be back guest blogging for my mom. Conversing with a group of healthy, motivated people like yourselves is a treat - a sugar-free treat. I'm here today to keep you going as you Strike Sugar this month.

We're already 10 days into September. How are you doing with your mission?

Have you also said goodbye to alcohol, too?

This is my challenge for you today - alcohol has to go.

Why? Your body reads it just like sugar, but with more calories. For each gram of alcohol you consume you take in 7 kilocalories. This is 3 more than healthy carbohydrates and 2 less than healthy fats. Unfortunately, most of us don't just stop at straight vodka or gin. We usually top it up with our favourite fizzy beverages, juices or (ugh) energy drinks. With every addition we add more and more to our energy intake for the day. Not to mention, alcohol can make us sluggish, headachy, and stagnant - think water retention, bloating, swelling - yuck, yuck, yuck. It's true that red wine contains healthy antioxidants like resveratrol, but most of us don't just stop at 1 glass.

In Traditional Chinese Medicine, a part of my Naturopathic Doctor training, alcohol is seen as a healthy liver stimulant when used in moderation. This doesn't mean bingeing or having more than 1 glass every once in awhile. And as soon as you reach that "buzzy" feeling you've automatically gone from stimulant to stagnant, at which point liver damage can occur.

So let's just give it up! For just 1 month. I promise.

At the encouragement of my coach - Rita Catalino - I gave up alcohol for the entire month of July. You can read about my experience on my Traveling Naturopath blog. You can make a countdown calendar like I did and fill your fridge with other options like my Sparkling Kombucha Iced Green Tea.

Are you in? Let's do it together!

Striking Sugar & Eating Clean at College - Chelsea Kennedy Shares Her TOP Tips

I'm super honored that my daughter, Chelsea, has shared her helpful college tips with you today. Pass them along to those in need in your life. This is a challenging time in the lives of young adults, but that doesn't mean the Freshman 15 is inevitable. Keep that mind working with healthy food, exercise and love. Take it away Chel...

Me with my stepmom and sisters!

Every September brings major change in the Kennedy/Corradetti household. Our summer days are spent together Eating Clean and training. We even cook and eat together almost every evening. When September rolls around, it’s time to leave home for the school year again. 

At times this change can be a downright shock to my system. Instead of our my fridge being packed with fresh vegetables, fruits and an assortment of nut butters (like at home), it is now stocked with cookies, cheese, frozen pizzas, beer and what are those orange crunchy things? Cheetos?

Living in a home with five of your best friends is definitely a blast. But the late nights and junk food can really take a toll on your health and mood. I have learned to do a few things to keep my body in tip-top shape:

1. When going to class, I pack a lunch filled with fresh vegetables, fruits and some delicious protein pancakes. This helps me avoid the cafeteria Pizza Pizza and a daily Subway run.
2. To avoid spending countless hours each week cooking, I prep my food for the week on Sunday. I cook enough chicken, vegetables, and sweet potatoes for my weekly dinners.

Finding time to exercise is also very important. It is so easy to get stuck in a rut of going to class, doing homework and going out at night.

1. I prefer waking up and starting my day with wind sprints in the local park.
2. Another easy way to exercise is to recruit your roommates. Group exercise DVD’s in the living room are a great way to spend time together.

I’ve learned that managing such a busy schedule with school and social activities means Eating 100% Clean is not always possible. What’s most important is to do the best you can and never lose sight of your goal to live a happy and healthy lifestyle.

Find me on Facebook @ChelseaECD to follow more of my college-friendly tips.

Bustin' Up the Diet - Tosca & Rita Check In

Photo Credit: Paul Buceta

From Tosca:
Hi everyone!  This week has been mostly about well, raw vegetables, more raw vegetables, protein and a bathtub of water.  I am floating over here in the amount of water I have to drink!  But that is the commitment I have made to my prep for contest.  There will be no way that I am the weakest link.  No way!

So how am I feeling?  Well I am "hangry" a lot.  That means a lot hungry and a bit angry about being hungry.  It often feels to me that I have just eaten a meal and it is only 30 minutes later and I am starving.  How is this possible?  My metabolism is "through the roof"  Rita says.  It becomes a mental battle of considering how badly I want good physique results compared to the taste of, oh let's say for instance, a bite of dark chocolate.  Grrr!  But I have Woman Power so I can do it.

Along with the hangry feeling comes spaciness.  I am in the depletion phase this week, in advance of my Oxygen cover try.  I must be very disciplined for this piece as it doesn't feel wonderful.  As I Tweeted the other day, my brain feels like poo.  It is mushy and dark up there in my melon, making it difficult to have perfectly clear thought.  Oh well.  This is short lived.  Please understand as I undergo these preparations, that I am taking good care of myself and that I understand this is not a lifestyle way of eating.  A lifestyle diet like the Eat-Clean Diet is for life while a contest diet is for a contest.  I will do this this week and then again one week before I jump on stage.  Don't worry I am fine and energized around my desire to compete in honour of my sweetheart, Bob.  Soon I will be gorging on carbs.  Look out!

Interestingly I am always a warm person meaning I am never the one who is cold.  But now I am cold all the time.  I need sweaters and scarves in my office because my body is in that phase where it must pull resources from what already exists in the body.  I have to bundle up or bathe, do yoga or even a sauna to push past that icky feeling.  So this is what all the cold people feel like!

I love my caffeine.  I just bought some fun beans from Halifax called Boat Bustin' Beans.  I was looking forward to my espresso shot tonight before my workout but Rita says no.  So I will have a Bean Bustin' espresso tomorrow morning and then that is it for a bit.  You know how much I love my coffee don't you.  This too is a tough sacrifice to make.  Again it won't define my efforts.  I am bringing everything to this game.

Well if I can't eat,  I can't drink coffee and I all I can do is train I had better get plenty of sleep.  So tonight I am heading to the gym for a circuit session and then bed!

See you on the other side of hangry.

Tosca

P.S.  The body is responding surprisingly well and I couldn't be happier.  I think this is going to be my best shape yet.  Abs and butt are tight and defined already.

From Rita: SUGAR SUGAR

Contest prep is not for the weak at heart - it is definitely sacrificing and very, very difficult.  Tosca has been on the ball and following every instruction to a tee - hence the outcome. I think she switched her body with her 20 year old daughter?? Amazing!

I can’t help but feel a little bad when I get a text from Tosca telling me how her brain feels like mush or how “hangry” she is - that is the human side of me. But then the coach side kicks in, and because I have done this so many times myself, I know the outcome will be worth it, and as Tosca mentioned, this is a very short-lived process with a means to an end - not a lifestyle.

We started depleting on Monday - and by the time you are all reading this, Tosca will probably be eating some well-deserved carbs and SUGAR!! Sugar?? The “legal cocaine?”- well not exactly…let me explain.

When getting ready for a show, and wanting to show as much muscle/fullness/definition as possible, competitors put themselves through a short-lived depletion stage (this is different for everyone - some people’s may last a day, others weeks) consisting of slowly taking away things like carbs, sugars (natural sugars like fruit), even vegetables close to show time.  The depletion stage is followed by a “loading” stage where the same things that were taken out, are usually put back in.  It is a finicky process that produces different outcomes for different people, and may need to be tweaked each preparation, as athlete’s bodies change so often.  It is trial and error, and daily pictures received by Tosca help me know how her body is reacting to the depletion. So far, right on the money.

Back to the white stuff—

Part of the loading phase usually consists of a dry carbohydrate source and a driver to quickly help absorb the carb to the muscle belly - the driver is our good old friend SUGAR.  I have seen a lot of athletes “load” up with Duncan Heinz icing, chocolate, candies etc.  Although it may produce the desired results, the sugar crash won’t be as fun. This is not the way to go. Also, weeks and years (for some) of a lifestyle of Eating Clean and fresh, whole foods don’t really encompass this idea.  I have tried myself in the past to go the sugar route, but now opt for natural sources of sugar like raisins, dates, organic, unpasteurized honey or organic maple syrup.  I find these natural foods to be very sweet and satisfying, and I know Tosca will too as her palette is heightened due to the lack of glucose in her diet at present.  The other great thing about the natural sources is that they don’t produce the same “spacey” sugar crash as other processed, refined foods, and they produce the same results.

I am really excited to see how Tosca’s body responds to the loading phase - and as I mentioned before, her body is like I have never seen it before.  As I sip on my Rioja, I am smitten with the results of my client.  Hold on tight Tosca, the brain mush will subside soon with a little honey!

Signing off from Spain,
Coach Catolino

Vintage Sugar Brainwashing

Can you believe this vintage ad found by the wonder whizzes at Oxygen magazine?

It's true that simple sugar acts as fast-acting energy, but this is definitely not a plus. Your blood sugar rises, your insulin spikes to control the onslaught of sugar, and then it is stored (if not used right away). Your blood sugar crashes and you crave more.

That means that harmless candy bar before lunch actually makes you want to eat more - not less.

Furthermore, these scary ads are purporting that sugar be used in place of nutritious, healthy lunches. Hmmm. Yuck!

Don't be brainwashed - we know better than that!

Hungry before your scheduled lunch date or after dinner? Have a handful of nuts, or take advantage of the fiber in an apple. These are the real tools that will help you "curb your appetite" and give you the "willpower you need to eat less."

Strike Sugar September

Strike Sugar September has officially begun! That's right... we are cutting sugar out completely this month.

Looking for tools to help make the challenge a little easier? We've got your back.

Here are a couple of things to take advantage of this month:

1. Check out our Strike Sugar Rescue Kit
2. Use our Food Tracker as guided journal to curb sugar cravings or pick up your own Eat-Clean Diet Food Journal
3. Check out my approved list of sweeteners

And look forward to posts on:

1. Beating back to school blues by cutting the sugar
2. Handling the Freshman 15 with special guest bloggers
3. Sugar - the Good, the Bad the Ugly
4. Sugar Alternatives
5. Hidden Sugar
6. Alcohol

To get you in the mood, check out the fun video above I did with my daughters.