- Abby McCuaig
- Nov 5
- 4 min read
It’s 8:00 a.m. on Sunday, and I’m driving down the highway toward Toronto with that soft, pre-show buzz of anticipation. I’ve got my coffee balanced in the cup holder, heels tucked beside my gym bag, and a playlist that’s half empowerment anthems, half chill focus tracks.
I'm on my way to a posing seminar hosted by Natacia Marie Tullo of Nat Marie Posing. I recently started following Nat online on instagram because she is someone not too far from my area that offers posing coaching online as well as in person. I love her way of explaining and cueing for posing her athletes with intention, so when I saw her share a link to sign up for an upcoming seminar specifically about improving stage presence - I sent her a message right away to secure my spot.
As a newbie my goal really is just to soak up as much information as possible so events like this are a great way to connect with other athletes and learn a lot one on one.
As I walked into the studio, it was already buzzing with a quiet kind of energy. Everyone in that same headspace - focused, nervous, but smiling. There’s something special about being surrounded by people who get it. That’s what I love most about these types of seminars. They’re generally short, but they’re dense with energy. Everyone shows up with intention. You can almost feel the collective energy shift when the session begins.
I’ve been to a couple local posing seminars before, but this one was organized in such a way that we all got some time to work on our individual presence as well as practice while transitioning between call outs and possible awkward situations that can arise on the stage in the moment. How can we hold poise and grace in our movements throughout and not just perform but embody the essence of who we are.
It seems more important now than ever, especially after Maureen Blanquisco’s crowning as Miss Bikini Olympia this year. Her win reminded me what this division really celebrates: poise, grace and balance. Yes, the physique matters. The conditioning, the shape, the polish - all crucial. But it's undeniable that an athlete that commands the stage is always someone to watch out for.
That’s what we were all tuning into that morning - not just the poses, but the presence. How to make every movement intentional. How to embody grace even when you’re exhausted or nervous or standing under fluorescent lights trying to 'look natural' as your low back is breaking. Nat was wonderful and even helped each of us formulate a little mantra to say to ourselves before stepping on stage. Somewhere between the turns and the walking drills, I got to chat with some of the women and I felt like we all had something to relate to in each other in that moment. We know what it's like to push ourselves to the extreme and how it's not always understood from the outside.
And that’s the magic of being in that space. You see yourself mirrored in others - your habits, your insecurities, your drive. There’s this subtle shift from “me” to “we.”
Because even when we're competing, in another sense we’re also collaborating. Every one of us is contributing to something bigger - a movement toward health, strength, and self-expression. We’re showing what it looks like to take control of our lives, to refine our bodies and minds, and to do it in a way that celebrates dedication and building yourself up.
Each of the athletes have their own circles - partners, friends, coworkers - people who notice the changes, the glow, the discipline. And It spreads quietly. One person starts meal-prepping differently. Another asks about your training split. Someone decides to finally sign up for that gym membership. Ripple effects make waves eventually.
We may not realize it in the moment, but these micro-interactions create momentum. They make health and self-respect contagious. And it’s just kind of beautiful to think that something as niche as a posing seminar can spark that kind of energy.
When the session wrapped up, I left with a few new posing cues, yes, but more than that - I left with a deeper appreciation for this community. For how strong and kind these women are. For how the sport invites us to build each other up even when we’re technically “competing.”
The process of refinement isn’t just about the body. It’s about energy, character, and shared purpose. These spaces remind me of that. They pull me back to the “why” behind all the early mornings and long prep weeks. It’s not about chasing approval - it’s about belonging to something that challenges you to evolve.
Driving home, I kept thinking about how I see this lifestyle now. It’s not a collection of checklists or show deadlines - it’s a community of people continually learning what it means to show up with grace and grit. This weekend reaffirmed what I already knew but had forgotten to feel: that progress happens in small rooms, in shared smiles, in the mirror when you catch yourself standing a little taller than before.
Standing tall, to me, isn’t only about posture. It’s about knowing your ground; your values, your rhythm, your reason. And maybe that’s what the experience was really about. A reminder that growth doesn’t need grand stages - just presence, community, and a willingness to keep refining who you are.
***All photos in this post were taken by Steph of BlvckStone Media - follow her on social media @blvckstonemedia_ or on her website at www.blvckstonemedia.com
- Abby McCuaig
- Nov 1
- 4 min read
If you’ve ever been curious about plant-based proteins but assumed they’re all flavourless or taste too much like rabbit food - let me introduce you to seitan. Pronounced *say-tan*, this mighty wheat-based protein is turning heads - and not just in vegan circles. Think of it as the ultimate plant-powered meat swap: satisfying, protein-packed, and surprisingly versatile.
The first time I tried it I had already been plant-based for a number of years and still, I couldn’t believe it wasn’t chicken. That chewy, hearty texture, the way it pulled apart like shredded meat - that’s when I realized there’s a lot more going on with seitan than just being ‘vegan meat'.
What is Seitan (Really)
Seitan is often called “wheat meat,” and that’s pretty accurate; it’s a protein-rich food made entirely from wheat gluten. Gluten is the protein naturally found in wheat, and when the starch and bran are washed away, what remains is a dense, elastic protein mass. This is what we call seitan.
Its unique texture is what makes it so appealing. Unlike tofu or tempeh, which can be soft or grainy, seitan is chewy, firm, and meaty, making it a natural substitute for chicken, beef, pork, or even seafood in certain dishes. Its ability to mimic the texture of cooked meat is why it’s been embraced in vegetarian and vegan cooking for centuries.
Seitan is incredibly versatile:
Flavor absorption: On its own, seitan has a neutral taste, which means it takes on the flavors of whatever it’s cooked with—marinades, spices, sauces, or broths.
Cooking flexibility: You can boil, simmer, bake, roast, sauté, or grill it. It holds its shape and texture under heat, making it suitable for stir-fries, stews, sandwiches, skewers, or tacos.
Forms and styles: You can shape seitan into cutlets, strips, chunks, or even crumble it for taco fillings or sandwich “pulled” meat. Some preparations include added ingredients like soy sauce, nutritional yeast, or vegetables for extra flavor and complexity.
Historically, seitan dates back over a thousand years and was popularized in East Asian vegetarian cuisine, particularly within Buddhist traditions. It was often served as a protein alternative during periods of vegetarian observance, providing a hearty, filling, and protein-rich component to meals.
From a nutritional perspective, seitan is a protein powerhouse. Unlike most plant foods, it contains a high concentration of protein with very little fat, and it’s also low in carbohydrates. This makes it particularly appealing for athletes, bodybuilders, or anyone looking to meet daily protein goals without relying on animal products.
So essentially, seitan is a plant-based protein with a meat-like texture, an adaptable flavour profile, and a centuries-old history of nourishing people looking for a hearty, satisfying source of protein. It’s the ultimate chameleon in the plant-based protein world: neutral enough to blend seamlessly into dishes, but substantial enough to stand on its own as the centerpiece of a meal.
Nutrition: Why It Matters for Fitness
Seitan packs serious protein and essential nutrients, making it a smart choice for anyone focused on muscle growth, recovery, and strength.
Protein & Macro Profile
A ¼ cup (28 g) of vital wheat gluten has ~21 g of protein.
2 ounces (~57 g) of crumbled seitan provides ~17 g of protein with very low fat and carbs.
Some processed seitan formulations reach ~24 g protein per 100 g — comparable to turkey breast.
This makes it ideal for fueling workouts, supporting muscle maintenance, and meeting high-protein goals.
Other Nutrients & Considerations
* Low in fat and moderate in carbs.
* Contains iron and minerals like selenium.
* Not suitable for those with celiac disease or gluten sensitivity.
Environmental & Sustainability Benefits
Seitan isn’t just good for your body—it’s better for the planet.
Producing 100 kg of seitan emits ~46.6 kg CO₂e, compared to ~6,000 kg for beef.
Plant-based meat substitutes generally have 50% lower environmental impact than conventional meat.
Life-cycle assessments show seitan requires significantly less water and land than animal proteins.
According to research published in Nature Food, producing plant-based protein sources like seitan emits up to 90% less greenhouse gas than beef and uses drastically less land and water. Nutritional analyses from the USDA show seitan’s protein density rivals lean meats, with fewer saturated fats and no cholesterol.
For athletes and fitness enthusiasts who care about sustainability, integrating seitan into your diet allows you to reduce your environmental footprint without compromising on protein or performance. Even a few plant-based meals per week can have a measurable impact.
Taste & Texture: Why It Works
Seitan’s chewy, meaty texture and neutral flavor make it a natural substitute for meat in almost any dish. Marinate it, sauté it, grill it, or simmer it in sauces - it will absorb flavours beautifully.
It’s a great “bridge food” for those who want to eat more plant-based meals without sacrificing satisfaction. The texture is so convincing that non-vegans often report enjoying it as much (or even more) than traditional meat, especially in dishes like tacos, stir-fries, and sandwiches.
Recipes to Try
To start you off I suggest trying some tried and true recipes that have been created and used by the best. Personally I started using the Lupini Bean seitan recipe from Natalie Matthews (aka @FitVeganChef) about three years ago and it has been a go-to in this household ever since!
Easiest Seitan Recipe from It Doesn't Taste Like Chicken - perfect for beginners
Lupini Bean Seitan by Fit Vegan Chef - high-protein and meal-prep friendly
Basic Homemade Seitan by Yup, it's Vegan - a customizable staple you can tweak endlessly
Once you find a method that works for you, it's easy to customize the flavourings to your personal taste by using marinades and sauces, similar to how you would with animal meat.
Tips for Success
Marinate: Seitan absorbs flavour like a sponge.
Cook slowly: Simmer, roast, or grill for best texture.
Experiment: Slice thin for stir-fries, chunk for stews, shred for sandwiches.
Track macros: For athletes, weigh portions to ensure protein targets are met.
Even if you’re not fully plant-based, seitan is worth a try: It’s a bridge food or a comfort-food you might come to call it, capable while being better for the planet and your protein goals.
- Abby McCuaig
- Oct 29
- 4 min read
After months of building through summer and early autumn, it’s time to shift gears. The next twelve weeks are all about refinement - tightening, toning, and revealing the muscle that’s been building underneath.
We’ve spent the past few months focused on growth - eating more, lifting heavy, and letting my body fill out. Now begins the next process: slowly pulling back on food, increasing cardio, and watching the shape underneath start to come through. Hopefully, we start to see some of that summer growth pop through the surface.
This twelve-week phase is really about seeing where my foundation stands before heading into the next level of training. I want to get a clear picture of my physique - what’s working, what needs attention, and how my shape aligns with the bikini division criteria. This isn’t a show prep just yet, but it’s like my “primer phase” - a chance to see how my body responds as we fine-tune conditioning before heading into prep mode again.
The Game Plan
This phase is all about slow, steady refinement - not sudden change. The goal is to guide my body toward a leaner, tighter look while keeping strength, energy, and recovery intact. By increasing cardio gradually and reducing food in small steps, I’m giving my body time to adapt instead of forcing it to react.
Cardio: 30 minutes, six times per week (~200–250 calories)
Steps: 10,000 per day
Water intake: ~3L per day
Most days, I like to get at least half of my cardio done after my morning lift. There’s something grounding about those sessions it's like the hum of the treadmill, the soft glow of the gym lights, and the rhythm of my breath syncing with the incline. It’s one of the few moments of the day where I can truly zone out, focus inward, and just feel my body working.
On days I’m training heavy legs, I’ll keep my cardio lighter or split it into two shorter sessions. If I need a break from the gym atmosphere, I’ll hop on my step pad or bike at home to hit my movement goals while staying gentle on recovery. It’s about balance - not punishment.
I’m also paying close attention to recovery markers: how I’m sleeping, how sore I feel, and how my energy levels respond. Those little cues help me know when to push and when to pull back. The structure itself feels like an anchor - a way to build trust with myself through consistent action. Every box I tick is another reminder that progress doesn’t come from extremes; it comes from showing up.
It’s funny how motivation shifts between phases. During building season, progress feels more hidden - you know you’re improving, but the results sit quietly underneath. Now that we’re leaning out, I can literally *see* the work that’s been done, and it’s exciting. Each bit of definition that starts to show helps me understand what’s developing well and what still needs refining to match the balanced, symmetrical look that the bikini category calls for.
It’s easy to dwell on how much there is still to do, but I’m keeping my eyes on the bigger picture - beating my past self, staying consistent, and celebrating how far I’ve already come. I need to remind myself, I’m in the best shape of my life right now, and I’m proud of the way things have grown and shaped this year.
What’s changed most for me this time is my mindset. I’m not chasing extremes, I’m chasing longevity. The structure, the habits, the calm focus - they all feel more sustainable now. I’m finally starting to feel like I belong in this athlete rhythm rather than just chasing it.
Measurements & Focus Areas
My latest check-in measurements showed great upper-body progress and a tighter waistline - exactly what I was hoping for at this stage. Shoulders are 38 inches, waist at 26.5 and hips/glutes at 38 inches. I'm sitting at about 118 lbs but keeping the focus on how things look instead of obsessing over the number on the scale.
Personally, I’d love to see more tightening through my midsection and legs. My lower body tends to hold onto fat longer; I’ve always carried most of my weight through my thighs and glutes. It gives me that natural curve, but true “bikini glutes” come from sculpted shape and muscle separation, not just fullness. So that’s where my focus is now: tightening, shaping, and polishing.
Now, as the calories start to come down, I don’t do anything drastic - just small, mindful swaps that add up. Here are a few easy ones I use:
Oat milk → almond milk: from ~150 cals per serving to just 30
Sugar → stevia or monk fruit: keeps things sweet without the crash
Fewer drinks and lattes: I swap flavoured drinks for black coffee or low cal kombucha
Lean vegan proteins: more tofu, tempeh, and seitan over higher-fat meat alternatives
Little tweaks like these help me stay on track without feeling restricted.
Currently Listening To
Lately I’ve been queuing up podcasts that keep my head in the game while I’m doing cardio or getting my steps in. I love the Self-Selecting Podcast by Cory Hageman, the new Stage Talk Podcast by Phoebe Hagan and Corey Lindner as well as the ever-informative Bikini and the Brain by Ashley Kaltwasser and Adam Bonilla.
I find listening to the pros and coaches really motivating - hearing how they navigate their own training and mindset always gives me something to reflect on. Sometimes it’s just a small comment or story that clicks, and suddenly I see a new perspective on my own progress.
Looking Ahead
This next stretch isn’t just about losing fat - it’s about uncovering the work that’s been done, both physically and mentally. Every phase teaches me something new about patience, balance, and consistency. The next twelve weeks are simply another chapter and I’m excited to see how this one unfolds.
