Can you tell us a little about yourself (name, age, occupation, and children)?

My name is Stephanie Laurendeau, in 32 Years old, and I’m currently on my LAST WEEK of Maternity Leave after having my first baby Haley Madison 🙂 I’m not planning on going back to work right away, so I will be changing my title to SAHM. Previously to getting pregnant I was a corporate pilot and I don’t want to spend so much time away on business so I’m going to have to find something ELSE to do!

What sparked your interest in training?

I’ve ALWAYS been “sporty spice” I guess you could say, but as I got older I stopped playing team sports or organized sports because I really like to be on my own schedule and just “get there when I get there” so I started going to the gym. I’ve spend MANY MANY years just going through the motions. Just recently I’ve been pushing myself out of my comfort zone, and out of “maintenance” and into changing my physique.

How would you describe your body before you began training?

I think I have the same problems as most women. I wouldn’t say I put on fat “EASILY” but a few weeks away from my clean diet and I definitely start getting soft and feel bloated. I carry weight in my thighs and my waist. They are always the last parts to lean out! I have a REALLY hard time putting on lean mass. I still haven’t figured it out! These next few months are going to be focused on MUSCLES!!! 🙂

Please describe a “typical” day for you? What is your daily routine like?

My daughter is up at 7am like clockwork, so that’s when I usually start my day! We eat breakfast together at the kitchen island and I work a little bit on my fitness page. www.facebook.com/operationcompetitionlean. You will almost always see my first post between 7am and 8am mountain time…unless I just can’t think of anything worthwhile to say that day…(and trust me, there are days that my brain just won’t work, HAHA) I’m usually at the gym by 9am. (I one of those people, who, if they leave it till later, it just doesn’t happen) The rest of the day changes daily…you know, the usual, cleaning, groceries, food prep, family time, coffee dates with friends 😉 In the evening, I usually set aside an hour or two for studying for my nutrition coaching class. I work part time at the gym daycare I take my daughter to a couple days a week, and volunteer once a week with the YMCA Preschool department!

What is your currently weekly training routine?

I work out on a 5 day split. I’m in the off season right now, so I’m doing VERY LITTLE cardio, but that will be added back in maybe 4 weeks out, depending on how I look. To be honest, my training routing changes A LOT. But currently, I’m doing two bodyparts/day and then I have an extra day to train my lagging parts. My quads and triceps need the most work, so I usually work them a little extra. 

What is your favorite cardio or weights?

I absolutely HATE cardio, but if I HAVE to do it, I feel like intervals on the stairmill give me the biggest bang for the buck. Especially since I can’t do running. I wreaks havoc on my knees 🙁 I also like taking bootcamps, but rarely make it to one….once again, because of the schedule thing. I don’t like having one! HAHA. For weights right now, I’m working on spending more time under tension (TUT) so I’m a LOT more conscious of my body working through every rep and I’m LOVING it. I’d have to say back and shoulders are my favourite to workout…which is probably why those are the parts I need the least work on 😉 I have a love hate relationship with lower body. I’d have to say Romanian Split Squats are my most hated/loved exercises HAHAHA

Do you have a favorite body part to train? What exercise do you like to use for it?

My favourite Bodypart to train is definitely back….the good ole lat pull down/chin ups are my fav.

What does your diet consist of on a daily basis?

I eat pretty darned clean at all times! I usually have 5 meals a day and one post w/o meal. Most of those meals have protein and carbs, and the last two meals of the day I ditch the carbs and only have protein and fat. Sometimes I replace the carbs in the very first meal of the day with fats as well. I haven’t figured out yet whether my body likes or dislikes carbs! 😉 In a nutshell, egg whites, chicken, whitefish, cottage cheese, oatmeal, yams, green beans, spinach, asparagus, broccoli, avocado and almond butter 🙂

Do you have a favorite healthy meal/food? Do you have a favorite cheat meal/food? What are they?

My favourite healthy meal are protein pancakes,, I’m actually snacking on some while I write this! HAHA, and my favourite cheat meal is by FAR Sushi!

How do you deal with cravings?

I don’t have them anymore. I REALLY find that fuelling your body every 2-3 hours kicks those cravings in the A**. There’s no time really to even think about bad for you foods when you constantly have another planned meal to look forward to!!! Planning ahead is KEY!!!

What is your favorite workout song?

No music for me, just me and my thoughts

What, if any, supplements do you take?

I take BCAA’s, Vitamin D, Fish Oils, Whey Protein after workouts, L-carnetine, glutamine, and once in a while a pre-workout drink, but I think that one is all in my head.

What attracts you the most about bodybuilding competitions?

Well, I compete in Fitness Model, I wish I had enough muscle to to figure! Maybe the categories are different in Canada, I’m not sure?? What attracts me most to competition is that it gives me a goal and a deadline. Not to mention, the thought of standing on stage in a bikini, in front of hundreds of people keeps me focused on following through!!! I like to strive to beat my best physique every time!

What keeps you motivated on tough days?

Like mentioned above, I just have to picture myself on stage knowing I could have done better and that gets my arse in gear! I’m not worried about anyone else, I just don’t want to let myself down! There’s no reason to put THAT MUCH effort into it, just to fall off the wagon at the end.

What are you most proud of?

I’m most proud of actually getting on stage that first time! It felt absolutely incredible. I’m one of those people who likes to disappear into the woodwork. I’m sure shy and don’t like to be centre of attention, so it was a whole new experience for me, and I was SO PROUD of the package I brought to stage…especially since it was only 10 months after I had my C-Section. It’s my claim to fame…I know I know, lots of people get back into shape quickly after baby….but I wasn’t so sure I was going to be one of them!

What tips do you have for a beginner just starting out in the industry?

Definitely do your research on what federation you want to compete with. Look at what types of physiques win, and pick based on what YOU strive to look like. No point working your arse off for something that you want, only to find out it’s not what they are looking for! And on that note, do it for YOURSELF, cause even if you do your research, you can’t control what the judges are looking for that day. It’s very subjective. JUST HAVE FUN!

What words of encouragement can you offer to women who believe this is a sport for only women without kids?

HAHAHAHA, that’s a good one!!! All the more reason to do it if that’s what you think!!! Prove to all mamma’s out there that having kids isn’t a reason to let yourself go, its a reason to get into the best shape of your life, to take care of yourself and to be a great role model for your kids! They’re watching and I can’t think of a better thing to teach your kids than the health, organization, determination and focus it takes to be a competitor.

What is next for you? What goals do you have in mind?

Heck yes I do! I’m taking the next couple of months to focus on building some muscle before leaning out the the UFE Bikini/Fitness Model Competition in Ontario come October. Then I have another competition a couple of weeks later with the NPAA in Calgary, AB. In the middle of that I’ll be attending Monica Brants FEM Camp in Calgary, (so I have to prep for a photoshoot with David Ford) and I’ve also signed up for a Spartan Sprint in Calgary (like the mud run, and very different from what I usually do!) So lots is on my calendar fitness wise. I also want to be finished my nutrition coaching program before the fall so I’ll be up and running before all those new years resolutions 🙂 I’ll also be brainstorming what to do when I grow up, lol because I have to go back to work sometime, and working on my fitness page of course.

It’s been a pleasure! Do you have any final words or a favorite quote to share with the readers of NaFiMo?

Road to eating clean and living lean’s motto : DECIDE, COMMIT, SUCCEED!!!!!!

 

Where can we find you?  Are you on social media?

WWW.Facebook.com/operationcompetitionlean

WWW.operationcompetitionlean.blogspot.ca

Twitter: @competitionlean
Instagram: @competitionlean
Pinterest: smackid

 

 

Thankyou so much for having me! It’s been my pleasure!!! 🙂

Steph