Bikini bodybuilding competition results!

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So sorry it’s been forever since I posted, but it’s been crazy at work! Ok, so,…drum roll please……I got first call outs and 4th place in my very first bikini bodybuilding competition! Wooohoooo! I was so excited and shocked!

It was a natural one, we were drug tested and it took place in Northwest Arkansas. I learned a lot along the way, and just as I said from the start, this was just a bucket list item. I like food too much to ever go through that mess again. But, I got one more chapter to add to my book, so it’s a win-win! I’ll post an update here once it’s published; the publishing company I’m working with is just waiting for me to finish – but finding time to write has been a challenge. This chapter of the book will detail everything I experienced on my journey, and will even include my meal plans and workouts.

I hope you have a great one, and thanks for the support!

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What’s my next big adventure? A bikini bodybuilding competition!

news-426892_640Hey friends! Ok, so I don’t know about you, but sometimes my healthy eating and working out gets a little stagnant. I needed a challenge, more motivation and another bucket list item to check off this year. So, I’ve entered my first bikini bodybuilding competition!

I’ve been working out for what seems like forever, and just needed something to push myself to the next level. And let me tell ya – the thought of getting on that stage in a teeny bikini is PLENTY of motivation!

But, I refuse to starve myself like some girls have done. I plan on documenting the whole process starting at 12 weeks out on my new YouTube channel here. I already posted some videos to give you an idea of what will be to come, and there will be meal prep and recipe ideas, full day of eating videos, workouts, and much more.

I hope this journey educates, inspires, motivates, and entertains you all along the way. And in case I haven’t told you lately – thank you so much for your support and for following me! I appreciate each and every one of you!

P.S. – I will post pictures here after the competition, and this will serve as more content for my book I’ve been writing. I’m so excited!

Best of luck in all you do!

New Year’s Resolutions Don’t Work, Goals Do!

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Ok, so many of us had one too many servings of pie, ham or the occasional adult beverage over the holidays – so your clothes may feel like you left them in the dryer a bit too long.

Fret not, there are simple solutions that don’t involve the dreaded New Year’s resolution (that recent studies show only 8% of people stick to anyways). The answer? Set small goals! Daily if you have to; and be specific. For example, today’s goal could be to eat all whole foods, or to drink at least 64 ounces of water, or even to try a different machine at the gym. All of these little triumphs, or getting out of your comfort zone, can increase your self esteem and willingness to try new things.

Next, set a short-term goal. For example – I want to drop 1% body fat and 1 inch around my waist in 90 days. This is doable, and has a time limit. And lastly, set long-term goals. An example would be to lose 20lbs or get down to a healthy body fat in 6 months. You get the idea.

Now, my daily and short/long-term goals always involve eating healthy, but many people think that’s just too vague and need examples. So, here are examples of what some of my healthy meals look like throughout the day. I am always full and satisfied after each, and have plenty of energy – so I must be doing something right! All it takes is a little planning and meal prepping (sometimes just 1 hour on the weekends), to set yourself up for success!

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Full day of eating; Healthy meal plan

A lot of people ask me what a full day of eating looks like. What I eat, how much I eat, and how often I eat. Well, here ya go! A full day of eating from yesterday, which could be a sample healthy meal plan if you so wish. At almost every bigger meal I try to have a lean protein, complex carb, healthy fat, and something green.

breakfastBreakfast: 1 organic, cage-free egg and 1/3 cup of egg whites, scrambled. 1 slice of gluten-free toast with 1/2 tablespoon of EVOO and some matcha green tea with stevia. I actually mixed 1 bag of organic decaf green tea and lemon myrtle with 1 scoop of the matcha green tea, then stirred in 2 or 3 packets of stevia. It was so good, and gave me lots of energy! I could eat this almost every day. Sometimes I’ll do a mini guac cup instead of EVOO for a different twist on things, but still a good fat.

 

 

snackMoving on to meal #2, or my AM snack: 1 thin-sliced, boneless, skinless chicken breast with some cooked organic kale and quinoa. The kale was frozen, so I just microwaved it then topped with Bragg’s liquid aminos and toasted sesame seeds. The quinoa was an organic, 90-second package called Seeds of Change. I also put a guac mini cup in it. The red stuff is Tuong Ot Sriracha. Love that stuff. Not much sodium, but really heats things up! On the chicken I just sprinkled on some Southwest Chipotle Mrs. Dash.

 

lunch

 

Lunch was the chicken and sriracha again, it’s kind of my current obsession, with a side of broccoli and the quinoa and guac cup again. Some days I just get these crazy cravings and like how certain foods give me energy, so I just go with it. The broccoli was organic and frozen, and I just microwaved it with some garlic powder and salt.

 

 

salad

Today’s lunch was this huge salad with a side of Wild Alaskan Sockeye Salmon. Simply the best fish on the planet for you. I was STUFFED! I try to have spinach and broccoli almost every single day. They truly are the superstars of the veggie world, after all of the research I’ve done.

 

preworkout

On to my next meal, my pre-workout. I almost ALWAYS have oats in some form or fashion before a weights workout.They’re really good for me and give me energy, so I eat them before heading to the gym. The drink on the left is just water with BCAA’s and glutamine. I also put a tablespoon of creamy peanut butter in the oats to make the carbs release even slower.

The only thing not shown here is dinner, which was a boring, but delicious, turkey sammie on gluten-free bread with a little mayo and black pepper. I also had a little serving of chips and salsa. So good!

So there ya have it! Eating healthy doesn’t have to be boring or bland, and it doesn’t have to take forever to cook or prepare. Enjoy!

5 Tips to Make Meal Prep a Snap

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This is something I know a lot of people do each week at some point. I’m a weekend warrior, I guess you could say, in that I like to food prep or meal prep on Sundays. I used to spend 3-4 hours chopping, cooking, cleaning, and prepping on the weekends; but not anymore. I can now prepare all of my mini meals for Monday – Thursday in 1 hour on Sunday. (Friday is a cheat day for me).

Sound impossible?

Well it’s not! And it’s super healthy, too!

So, if you’re new to the whole meal prepping thing, or just want to save time each week instead of cooking so much – this is for you!

No more excuses!

5 Tips to Make Meal Prep a Snap:

Tip #1: Buy frozen organic veggies and just microwave them! There you go, 4 servings of broccoli or your fav veggie done in 3-5 minutes – or whatever the instructions say. So much easier than cleaning raw broccoli, boiling water, then steaming it, then letting it sit, etc. Also buy the quicker cooking complex carbs like already-sprouted organic quinoa and instant brown rice. 

Tip #2: Keep chopping to a minimum. Sometimes it’s therapeutic, but If you can buy it in a bag fresh or frozen already chopped, then do it! There are plenty of organic varieties of every fruit or veggie you can imagine, and you’ll save yourself the neck ache of chopping for hours! Examples: bagged or packaged organic spinach, arugula, broccoli, etc are easy to just take a handful out and put into a to-go container or baggie. Simple!

Tip #3: Cook big batches and freeze for the next week. This is perfect for soups, meat, sauces, etc. I love to make a big batch of soup and freeze half, so the next weekend all I have to do is transfer it from the freezer to the fridge.

Tip #4: Grill all meat sources. This really locks in the flavor, takes half the time, and isn’t messy like sauteing with all the splatters. Sure, baking is clean if you use tin foil, but it can dry out meat really easily. Grilling takes just minutes, and is so delicious!

Tip #5: Get back to basics. Basic dishes, and simple flavors are all you need to fit your macros each meal of the right balance of protein, carbs and fat. Use herbs and spices, and remember, you can always add condiments to add flavor like coarse ground mustard, sriracha, braggs liquid aminos, or just a squeeze of lemon over veggies gives them a nice kick.

In conclusion, always think of ways to work smarter not harder, so you can spend more time with your loved ones – instead of slaving away in the kitchen for something you’ll eat in minutes. 

A day in the life: Mini meals rock, Part 2

Ok, so in answer to the question – How do you eat so much and stay so slim? Well, here’s how. Here are three of the 5-6 meals I’ll eat today. The ones not shown are a pre-workout of either chia oats and BCAA’s/glutamine, or gluten-free non-GMO brown rice cakes with nut butter.

After my workout is always a non-whey shake (lactose intolerant), and almond milk. Then I have a dinner that rounds out my macros for the day, and every day is a little different. Usually I find I’m just under my goal macros for the day, because I’m just too darned stuffed to eat any more food! (Which is a great problem to have when you’re under your goal calories too).

securedownloadBreakfast was a gluten-free flax pancake made with almond milk and I just followed the directions. I topped with peanut butter and some melted, frozen, organic blueberries and a little molasses and stevia. Served with a side of egg whites and almond milk. Super filling, and right at 350 calories. (You could leave off the molasses if you don’t need the iron).

 

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For my next meal I had gluten-free, cooked brown rice “fried” with egg whites, tri-colored bell peppers and EVOO. Topped with Wellshire nitrate-free, no preservatives bacon bits. Beside that is just some grilled organic chicken tenders with coarse ground mustard, and steamed mixed veggies. Simple, and always filling. Calories: 215

 

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Next was lunch, which is a huge wrap or burrito (if I could have gotten it folded). I used a fiesta gluten-free small tortilla, warmed, and filled with a mini 100 cal guac cup, organic spinach and arugula, black-eyed peas (use any kind of beans you want besides refried), yellow bells, sriracha, organic sauteed chicken, and a dash of chili powder. Quick, very filling, and right at 350 calories.

 

 

So there you have it! Eating this way has made significant changes to my body (along with weight training and occasional cardio), and gives me plenty of energy and health benefits! The bottom line is that you have to find what works for you. If you don’t like the way you feel after you eat something, stop eating that stuff! Learn what different foods do to and for your body, then make small changes every day. This is just what works for me, and remember – I’m not a doctor, nutritionist, personal trainer, or dietitian. I’m just a woman who loves food, and didn’t like feeling sick and tired every day!