Happy FRIDAYYYYY! Whoo hoo!



I’m currently getting dinner stuff prepped – it’s a low carb night so we’re having fish cakes, zucchini bake and salad with protein ice cream for dessert (life is rough on contest prep 😉 ) – so I won’t waste any time and will just jump right on in!



Music Faves



I love all types of music (except country, no bueno for me), the type of music I listen to really depends on my mood and what I’m doing but here are a few of my gym favourites lately.



Katy Perry – Roar




I don’t know what it is about this song but when I hear it I get so pumped about my competition. It just makes me want to rock that stage!



ScHoolboy Q – Collard Greens (ft. Kendrick Lamar)





I just like it, it’s got a funky beat and I dig it.



Emimem – Survival





This song makes me want to lift heavy stuff, plus it’s Eminem and who doesn’t like that?



Food Faves






Last Night's Popcorn
Last Night’s Popcorn



Popcorn has to be one of my favourite foods ever! I just love the stuff and could eat it every day. On my high carb days I love making a big bowl of air-popped popcorn – ¼ kernels in a brown paper bag folded over microwaved for 2-3 ½ minutes – (I have a 1/2 cup un-popped total per serving) It’s a high volume food that’s low in fat and has a decent amount of fiber. I can’t get enough.



Protein Ice Cream



Tonight's will be vanilla with brownie and chocolate swirl
Tonight’s will be vanilla with brownie and chocolate swirl





Promise I’ll share the recipe soon, for now I’ll just tease by saying this stuff is incredible.



Protein Cakes



Zucchini Protein Cake w/ Greek Yogurt Frosting
Zucchini Protein Cake w/ Greek Yogurt Frosting





On low carb days – or any day really – it’s nice to have something filling that makes you feel super full while sticking to your macros. I love changing up the flavour combos in these bad boys: apple cinnamon, coconut, banana, zucchini/carrot cake, maple (I love flavour extracts!)



Fitness Faves



Let’s start with last week. Last week I PR’d on squats hitting 205lbs x 1 and on bench hitting 145lbs x 1. I love that my numbers are moving up and that I’m continually getting stronger while cutting.



This week has been kind of a de-load week for me. For my main lifts I’ve been doing 3 x 10 @ 70% of my max. Anything over 5 reps is cardio for me but I also love pushing myself in a new way. Here are my numbers for the week:



Bench – 105lbs x 10 (3 sets)

Squat – 145lbs x 10 (3 sets)

Deadlift – 210lbs x 10 (3 sets)



I will admit that I felt badass deadlifting today. It absolutely killed my grip but I still loved it. When I first started weight training I never would have imagined that I’d be capable of doing that. Now please go ahead and tell me lifting heavy weights will make you bulky.








Well now that I’ve bragged about myself and my accomplishments I guess I can call it a day haha. I’ve got some wedding gifts to wrap, a dress to try on, nails to paint, hair to do and I’m sure a couple other things too.



Have an awesome weekend!



Fill Me In!

– What’s Something You Accomplished This Week?

– A Favourite of Yours?



Friday Faves {8/23}
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5 thoughts on “Friday Faves {8/23}

  • August 24, 2013 at 5:08 am

    Congrats on the PRs! It’s funny because my rep range has dropped even lower these days. For the main lifts and variations, I always do 3 or less reps. I never go above 5 reps for accessory lifts, except for when my coach makes me do max reps in 75 or 90 seconds. Ugh. That is BRUTAL. The last time I did it with deadlifts was with 205lbs, and I managed to get 13 reps, but it was right after doing a 1RM too. Who needs cardio!!
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    • August 27, 2013 at 11:01 pm

      Haha ya, I just can’t find my groove with country. Meh.

  • August 26, 2013 at 12:40 am

    LOVE deadlifts! girl you are looking amazing too! 🙂 love that your comp prep is definitely not boring – those protein cakes look yummy as!

    • August 27, 2013 at 11:01 pm

      Thanks girl! I’m hoping to keep the food interesting for as long as possible – I don’t want to wear the asparagus and tilapia out too early haha


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