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!

happy new year

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!

The difference between men in their 20’s, 30’s and 40’s

menCall it over generalizations or being jaded and bitter – or maybe it’s just experience. But most women can tell you the characteristics of guys in their 20’s, 30’s or 40’s, and what the pros and cons of each will entail.

From my experience, here are my general stereotypes. Feel free to share your experiences ladies, or your opposing opinions, men 😉

20 something’s all have one thing in common – unless they mistakenly got a chick pregnant early, they are looking to party and have fun, and not much else. You’ll be hard pressed to find many guys in their 20’s who want to settle down and have kids. Most of them aren’t financially stable yet, because let’s face it – not many of us are or were at that age. It’s just dang near impossible to find a great job just out of college, or while working through college, and many places won’t hire you without experience. Damned if you do, damned if you don’t.

Also, there’s the fact that they are still usually hot and not fat yet – so they have some wild oats to sow (an old person term I’ve learned from my parents lol).

Now for the pros. You will have the time of your life. IF he is experienced. And I don’t just mean in the sack, I mean if he’s been on enough dates to develop that familiarity around women where he’s comfortable in his own skin –and around women in their skin. Otherwise, you may feel like you’re always giving him permission to do things, or have to initiate because he’s not great at making the first move. Both can be equally annoying. After all, you want a man not a boy – even though he is still quite young.

Moving on to 30’s.

Guys in their 30’s who don’t have kids yet are hard to come by, especially in the South, and it’s even harder to find men who haven’t long since let themselves go. Enter the beer gut. It doesn’t matter if they drink or not, a lot of men in their 30’s start to notice a gut appearing, because they forgot to tell their metabolism (and eating habits) they’re not 18 anymore. Most are however, a little more settled, financially and otherwise – and have their stuff together. They also, if they have great jobs and no kids, are extremely picky and sometimes set in their ways. Or at least they’re getting set in their ways. And these guys are starting to realize they aren’t getting any younger and maybe marriage is a good idea.

Pros – financially stable, own a place, know what they want (usually), and can hold down a job. May have started a 401k by now. Cons – can get boring depending on the guy, can be all about just work, can still be a player depending on job and if he’s never been married. Many 30’s are divorced, which is fine – because you’ll be hard pressed to find a person in their 30’s who isn’t married, much less divorced. Oh, and they may be emotionally immature due to never doing any introspection. If you don’t know what that word means, it means you haven’t done any either lol.

Ok, here come the 40’s. You thought the 30’s were set in their ways? HAHAHAHA! Boy are you in for a surprise! Ok, men in their 40’s if not married or never have been and without kids, are like finding a unicorn. Good luck. But if you do manage to find one, it’s highly probable he is set in his ways, is always right (in his mind), and is very concerned with work. After all, these are his prime working years where he can make mega bucks and put a ton of money into his retirement (if he’s not stupid and blows all his money on toys). He’s not as concerned about playing around, knows what he wants, and doesn’t mind if you put a cookie in your mouth. He has either A. Completely let himself go and has an even bigger gut or B. Hit his mid-life crisis and is in the best shape of his life and looks amazing.

He is likely fine with being alone, and prefers that to clubbing or the bar scene – which does get old to everyone eventually, regardless of age (hopefully). And is finally ready to settle down and have kids, get married the whole shebang – BUT. And this is a huge but –you thought the 30 something’s were selective?! OMG you have no idea! These guys realize that this is it, this had better be the last one (marriage), because 50 is just around the corner and they are scared of that number like chicks are scared of 40.

So, his biological clock is ticking too, but he is very scared of another divorce (again, assuming here), so he’s going to be extremely cautious and will let you know in a hurry any flaws he sees in you.

Pros – financially stable, has his stuff together, can take you anywhere and wine/dine you, could still look awesome, if he’s hit his mid-life crisis and didn’t just buy a corvette instead of a gym membership.

Cons – set in his ways, doesn’t compromise easily, is always right, and expects you to have your stuff together too (which isn’t a con really, just good to know).

So, in conclusion, every guy has his pros and cons – just as every woman does. You just have to find what fits for your current life situation. Want to just have fun no strings attached? 20’s guy. Want to have a meaningful relationship and see where it goes? 30’s guy. Want to get married eventually and have kids, after passing the approval test? 40’s guy. As with most things, there are exceptions, but these are my opinions. What are your thoughts? I’d love to hear them!

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.