Nutrition tips


Ok, we’ve talked already about how important exercise is. Now this week we’re going to take a little break from talking about exercise, and we’re going to go back to nutrition.

Why is nutrition so important? Because you become what you eat. YES!

But…. why is it so hard to control what you eat? Because you have got in the habit of eating the way you do. So, you need to create a new habit. Your habits control most of what you do, and if you can create a habit to eat more healthily then you will do it. It is not about following a diet, because no matter how strict you are, if you just see it as a temporary diet then it won’t have a long lasting effect. It is not a diet! You need to start to change your lifestyle!

This will take time!

Don’t forget, you didn’t gain your weight in one day. Try first to change just one thing in your diet. Do this for 3-4 weeks, and the thing you changed will become your new habit. Then maybe you want to change one more thing.

I really like this quote from Peace Pilgrim: “I don’t eat junk food, and I don’t have junk thoughts” !

I have a few ideas that may help you:

  • Get some protein in the morning with your breakfast! Then you’ll feel more full, and you’ll have less cravings. Change your breakfast to 3 boiled egg whites, and 1 whole egg. Or try 1/2 cup of non fat plain greek yoghurt with 1/2 papaya.
  • Drink green tea, either hot or iced, instead of pop or soda. This will help you burn 100 extra calories every day, just by drinking green tea!
  • Eat your dinner 1 hour earlier than you normally do. And start your dinner with some green veggies – this will give you more fiber, and it will also help you eat less because you’ll feel full faster.
  • Change your white bread to 100% whole wheat bread (remember to read the label, make sure it does not contain any high fructose corn syrup). Whole wheat bread has more protein and fiber.
  • Instead of frying your food, try baking in the oven. This will make your food less fatty.
  • Take your own food to work, you’ll eat healthier and save money!

Remember, small changes can make a HUGE difference!

Let’s help each other make Molokai healthier!

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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!!!!! 



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