Having a plan

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Do you have a plan for your future? Or even a daily plan of what you need to do?

Did you know that if you have a plan you a much more likely to reach your goals, and to achieve your goals much easier too?

Whatever you want to do, the first step is to make your plan. Then you need to stick to it! I know that you already know this, but are you actually doing it? !

Take your time to make your exercise or nutrition plan. Make sure that you make goals that you can achieve short term – this will make it much more realistic. If you need help then ask an expert, or just search the internet.

This week I’d like to give some tips about making an exercise plan!

  • Make your plan for at least a 4 to 8 week period. With most exercise it takes that amount of time to really see the results
  • Take your time to write it down
  • Be realistic about what you can do in this amount of time
  • Don’t forget your goals
  • If you need help ask a trainer
  • Check the internet to make sure you are doing the correct form of exercise – look for videos showing how to do it correct
  • Make sure that you do your exercises at a controlled speed, and move through the full range of motion for your muscles. Don’t forget your muscles don’t know how much weight you are moving, only how much you feel it! Going slow and controlled, and through the full range of motion with a lighter weight can be much more beneficial for your muscles!
  • Change your intensity each week. If you use heavier weights one week, then switch to lighter weights with more repetitions or cross-fit style the next week. This way you can rest your muscle and allow muscle hypertrophy, also it will help keep you progressing forward and prevent you from hitting a plateau.

Whatever your current fitness level is, whether beginner or advanced, it does not matter! What is important is that you make a plan suited to your fitness level.

My next article will be about making a nutrition plan! Until then be active, be happy, be healthy and smile!

See you soon!

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competition history

Ayda competes regularly in fitness competitions and is currently preparing for the 2023 North American championships.

NPC North American Championships, 2022
NPC North American Championships, 2022
NPC North American Championships, 2022
CPA Toronto, 2021

You’ve probably heard so many people say “I love what I do”, BUT in my case I can truly say it from my heart. I’ve competed in sports all my life, but it wasn’t so long ago that I really understood that actually I can only ever compete with myself.

“You are perfect, until compare yourself with someone else”

I started contest prep in 2011, and since then I didn’t stop competing. In some competitions I got first place, in some it went not so well, but every competition that I prepared for taught me something more about myself and helped me take the correct direction, which I believe has shaped my work and my life in such a positive way.

When I competed in my first bikini competition I had just moved from my home country Turkey to Canada, and was getting used to the Canadian lifestyle — and, of course, the language too, which was the hardest part for me. I always wanted to do a fitness or bikini competition, but when I was still in Turkey the work and cultural differences made it so hard to do.

So I was in Vancouver BC, working at Steve Nash Fitness Club, and one of my co-workers, who was a competitor herself, asked me “why you are not competing?” I started asking myself and questioning if I could do it? I’d never done anything like it before… Maybe you’re asking yourself the same questions right now! Of course I told myself “absolutely, I can’’. And my competition journey began!

Each show that I competed in gave me more knowledge about my body, and how I can improve. Of course, it’s not easy to correctly identify what’s missing with training and nutrition, and this learning process and all of the experiences pushed me to learn more… I’ve been a personal trainer since 1993, but I wanted more and began my nutrition studies. I finished my Comprehensive Nutrition and Sports Nutrition degrees.

And yes, I am still competing! You can see a list of all of the competitions that I’ve competed in further down this page. And right now, AGAIN, I am getting ready for my next show…!

I’ll warn you right now, it wasn’t easy at all. The easiest part was the training, which was already part of my daily life. But posing, dieting, supplementation, getting a bikini, finding a trainer… This was much tougher, not the mention the cost for the registration, jewelry, tanning, hair and make-up, they cost a lot too. 

But I wouldn’t let anything stop me, and right after my first show — WBFF in May, 2011 — I immediately started looking for the next show to compete in. I was hooked!

I am so happy to be able to help other competitors who are willing to work and improve their mind and health at the same time. My goal is to create healthy and happy bikini competitors, who want to challenge themselves and put in the work that needs to be done to reach their goals. There is really no easy way to get there… But there is a smart way.

I look forward to working together and sharing my knowledge with YOU to get you in the best shape of your LIFE!!!!! 

AYDA HAS COMPETED IN

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