Competition Update & Epic Arugula Salad

Hi guys!

If you recall from a few posts ago, I decided to compete in my first ever bikini competition. Yeah, I’m not sure what I was thinking either.
I kid, I kid. I am actually really excited, and of course a little nervous, to do this. I am just under 18 weeks out now and have started the great decent into abs, shoulder caps, bicep veins, hours of posing practice and of course flexing.

A week ago, I made it official and registered for my show. I can’t wait to receive my membership card in the mail. Having the cost of registration/competing so high is actually a very smart idea. I don’t want to throw money away, so once I clicked ‘okay’ and the money came off my credit card, there is no turning back.

I am going to compete!

My thoughts exactly…

I never really gave any information before, because at that time, I wasn’t sure which show i’d choose or the date.  I will be competing in the Physique Canada show June 13th (here in Ottawa) in the Fitness Model class. Yay!

Prep is going well so far, i’m feeling strong, motivated, and I’m starting to see progress. I have a cute little muffin top thanks to bulking and also have love handles (my sister refers to them as gel packs and they’re hella annoying and hard to get rid of), so I use those as my guide. As they start shrinking, I know i’m losing body fat. Unfortunately, as this is not a 100% fool proof plan, I scheduled a DEXA scan for next week. It’s important for me and my sanity to know where I currently stand, this will help me better prepare mentally for the journey I still have left to go.

Okay so, with all that competition talk I feel it’s only fair to share a recipe for my go to salad as of late. It is coach approved, delicious, fits my macros, and fills me the heck up! All things I need to consider when eating these days…



3.5 cups arugula (more or less depending on how I feel)

1 cup cooked brown rice

75g organic extra firm tofu


1/2 Tbsp balsamic vinegar

juice of 1/2 a lemon

1 tsp agave nectar

Tofu Marinade:

1/2 Tbsp Organicville Island Teriyaki Agave sweetened sauce

1 tsp Bragg’s liquid aminos


Press a block of tofu wrapped in paper towels for 15-30 minutes. Cut entire block into 8 or 10 slices. Place slices into plastic bag or Tupperware and marinade for 30 minutes refrigerated. 1/2 tbsp of teriyaki and 1 tsp braggs for every 75g of tofu (Approximately 2 slices if cut like the diagram below)


Preheat over to 400. Bake tofu on parchment for 10 minutes, flip once and put back in the oven for an additional 10 minutes until golden brown and slightly crispy on the outside and ‘chewy’ on the inside.

Mix the 3 dressing ingredients together and pour over arugula. Massage gently for 30 seconds. Add the brown rice and tofu, toss gently and enjoy!

In case you’re wondering

Total Calories: 332

Carbs 48g

Protein 20g

Fat 8g

Would you guys like if I share more competition prep meals? Let me know in the comments!

Have a wonderful evening!