HIIT Workout Wednesday!

IMG_3760-0Wednesday–half way through your work week–you’re almost there!  What’s one way of helping you energize and push through your hump day?  A high intensity interval workout!  I always feel extremely energized and motivated after completing a good HIIT workout.  This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds.  Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!!  Rest for 1:30 between the three cycles if needed!!  Each cycle should take 9:00 minutes total with rest.

1:00 on, 0:30 rest

  • Tuck Jumps
  • Burpees
  • Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
  • Mountain Climbers
  • Lunges
  • Skaters

If this is too intense for you, feel free to scale down to a 1:1 rest,  either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00.  That will allow yourself more recovery time.  Listen to your body, you know it best!  Hope you enjoy this one!  It is a burner.  Embrace the burn and sweat.  You’ll feel great after the suck!  Plus, HIIT workouts are great fat burners 🙂  Get After it!  Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂 

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Reverse Dieting

Here is an unfamiliar topic– reverse dieting. What is that?! Reverse dieting is pretty well known with physique competitors.  It is what I am currently doing now that my show has past.  Everyone knows that one goes on a “diet” in order to lose body fat/weight, but what about when you have successfully lost the weight you wanted?  There is a point where you need to understand that enough is enough–one cannot diet forever.  It is fatiguing mentally and physically.  But what comes after the diet?  A rebound back to old ways? Gaining back every ounce you had lost over the past few months?  This doesn’t have to be the case.

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Once you are at that realistic goal weight you can then reverse diet to a higher calorie “diet” to maintain this weight or a weight close to it. Continue reading

Vitacost! And My Favorite Products

Vitacost! Everytime I go onto this website I am like a kid in a candy store!

I love love love this website! It has absolutely all the essentials for a healthier lifestyle at unbeatable prices. You can get everything from protein powders and other supplements (amino acids, BCAAs, creatine) to protein bars such as, my favorite, quest bars, and even gourmet grocery items.

They have amazing healthy snack foods no matter your diet or lifestyle.  They have paleo snacks (whole foods/nothing processed/no dairy)  gluten free, low carb, etc.

Here is a picture of my first vitacost haul:  (Not pictured is my second AND third haul…..only weeks after the first 😛 )

My favorite items are:

  • Nut butters–“buff bake” snicker doodle flavor and cookie flavor,  “Justin’s” honey almond butter.  I sent Vitacost a product request for them to look into trying to get Gbutter as well, so we will see 🙂
  • Plentils- lentil chips, so tasty if you crave salty!! The serving size is large and the calories and fats are low! I got the garlic Parmesan flavor and margarita pizza flavor!  1 serving is 31 chips! Definitely large enough to curb any chip cravings!
      
  • “The good bean” chickpea snacks. This is the perfect healthy snack with a nice crunch. I take these to work while working night shift and I get the cravings to munch on something. My favorite is the chocolate flavor. It’s delicious! Satisfies my sweet tooth, but not too sweet.  I also like the spicy chili lime 😛 It is the perfect amount of spice! It’s got a good kick to it!  I’m waiting for my order of sweet cinnamon ! I’ll let you know how it is !

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Show Day Reflections and Advice for First Time Bikini Competitors

Hey Everyone! The day I had been waiting for finally arrived and went by in a flash! It’s bittersweet feeling! I finally can be less meticulous about diet and training, but I definitely will secretly miss feeling this lean!  I had an amazing time my first competition!  I thought I would be more nervous or awkward, but the day went by so smooth!  All of the alcoholic drinks I turned down while out to dinner, all of the meal preps, all of the cookies refused at work—all worth it!  Be prepared, this is going to be a LONG post. I’m going to reflect on the entire process but add in advice for first timers.

This final week flew by.  I worked 5 of 6 nights, so it was a lot of work, little play.   Luckily I did not need to work out much this final week.   I worked out Sunday through Wednesday and took off completely Thursday, Friday, and Show Day (Saturday)   Nutrition stayed the same, except I tried limiting dairy products.  I didn’t really notice a huge difference, so I am unsure if this was truly necessary.  So, I’ll run you through my competition timeline so any first timers may gain a better idea of what to expect. Continue reading

Zucchini in Oatmeal (and 3 Weeks Out From Stepping On Stage!)


I can’t believe that another week has gone by! Only three weeks shy of my first bikini competition.  Progress pictures above. Reflections of this past week are:

1. I have been slacking in the posing practice part– I haven’t been wearing my heels around the house to “get comfortable” walking in them either.  That may bite me in the booty later.  Goal for the next three weeks is to step up my game and practice, practice, practice!

2. Picking up from last week, I tried to stay around the 1,850 calorie/day diet.   I just felt tired.  I took a nap EVERY day.  By Thursday, it was time to work night shift, and I was a SNAIL.  I was moving so sluggishly and falling asleep charting at the computer at 10 pm — only 3 hours into my 12 hour shift.   I ended up eating a sticky cinnamon bun topped with candied pecans that was part of a baked good gift basket a patients’ family had brought in.  It was the calories and carbohydrates my body needed— I felt rejuvenated and the rest of the shift was a breeze.  YES, if I had a healthier, competition prep friendly carbohydrate (like oatmeal) I would have eaten that, but I was stuck at work with just the protein high food I brought.

I’m telling this story because I am not trying to hide the fact that I am human. Continue reading

Tacos and Southwest Stuffed Sweet Potatoes 

Happy Tuesday Readers!  It’s that time again to share with you Meal Prep Monday Secrets and recipes!  This week I made tacos, southwest stuffed sweet potatoes, cilantro lime chicken, and ranch turkey meatballs!

Ingredients I used:

  • 4 lbs of lean ground turkey (1lb) was extra lean
  • ~2 lbs/1 package of chicken breast
  • 4 sweet potatoes
  • 2 cans of black beans
  • 1 packet of taco seasoning (mrs. dash– if watching sodium)
  • 2 bundles of cilantro (or cilantro paste)
  • 1 can southwest style corn
  • 3 limes
  • 1 packet ranch seasoning
  • corn tortillas or romaine leaf lettuce
  • veggies: for me, asparagus and broccoli
  • toppings for tacos: for me, chopped onion, jalepenos, guacamole

First, clean up your sweet potatoes, pierce them with forks, wrap in foil, and place in oven at 375 degrees. Bake until soft (~25 minutes)  Next, I began by making my Cilantro Lime Chicken— See recipe from last weeks post Here

While the chicken was marinated, I fixed up the tacos!

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Monday Motivation: My 6 Month Transformation 

Different Body, Same Mint Green Phone Cover 😛  I do want to mention– Jan 2015 I WAS working out 5x/week.  There has been no change in my workout frequency.  It is true when they say fitness is 70% diet 30% exercise!!

Good Monday readers! I wanted to share with you my transformation–and no, the dates are completely accurate. I also want to share how I did this–no starving, no diet pills, & no cutting carbs. It doesn’t happen overnight, but you may see results quicker than you think!  Once you see results there’s no stopping you! I found this quote while on “Pinterest” :

“It takes 4 weeks for you to notice a difference in your body. 8 weeks for friends and family to notice a difference. And 12 weeks for everyone else”

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