Whey protein shakes are a fantastic way to get extra protein in your diet. You need extra protein in your diet when you want to lose fat and build muscle.  life is busy and it helps to have convenient way to get the extra protein you need.  Don’t get me wrong……Hard training is required too, but if you [...]

 You have been booked solid with work meetings, deadlines and paperwork. The kids have games and after school events. The house work needs to be done and you still have errands to run for your parents.  There just does not seem to be enough hours in the day. Everything seems off track. You haven’t been packing your [...]

Summer is here. Long days, beautiful weather, barbecues, friends and family. With all this  nice weather, you may find yourself feeling tempted to push your fat loss and body sculpting goals to the back of your mind.   Why on earth would you do that? 1. You may be bored and itching for some more variety. 2. [...]

Okay, so you’ve been doing awesome with your diet plan and you’ve been working out regularly. The results are showing. You’re feeling on top of the world. Then…it happens. You’re walking by a bakery. The smell of a cinnamon bun floats past your nose. Inside your mind a battle begins: should I or shouldn’t I? [...]

Coach: Tammy Strome As you may remember, last week E didn’t make the top 5 at the Ontario Physique Association (OPA) show, so she didn’t qualify for the nationals. Understandably, she was devastated (though she put on her best brave face). Fortunately, after a few days’ food and rest, it has become easier for her [...]

It’s a common problem. You’re training for a show and, suddenly, you feel like your partner is driving you nuts. Has your partner changed…or could it be that you’ve changed? Hmmm! “No way!” You say. “It’s my partner who’s acting crazy!” Well, that depends. If your partner is always like that, then fine. But if [...]

Coach: Tammy Strome Well the big day for Eftihia (E) came and went this past Saturday. She competed in the Amateur Ontario Provincial Championships (bodybuilding, fitness, figure and bikini) , sanctioned by the Ontario Physique Association. It was a big show. Over 200 athletes battled it out for a “nationals” qualification. E looked great up [...]

Zig Ziglar said “If you dream it, then you can achieve it.” While I agree that’s an important part of the equation, it isn’t all of it. You have to work hard to make that dream reality as well. My dream to become an IFBB Pro began when I fell in love with the bodybuilding [...]

Coach: Tammy Strome Finally, it’s here; the official week of the show! E is ready to go through the “dial-in” process, which will bring her body to stage-ready condition. When I saw E last week she hit 126 lbs and looked physically balanced. She was flat and somewhat watery but that’s something we can resolve [...]

If you read Tuesday’s post with Team T & E, you heard me talk about Eftihia “dialing in” for the week before the competition. Nope, this doesn’t mean she has to phone anyone. Obviously, to reveal an awesome competition physique the underlying structure must be there–the result of months of hard work. But without knowing [...]