Night Shift and Meal Timing

Hi everyone!

I know I have been MIA for a while, but I have been doing a lot of “me time” after the Arnold Sports Expo bikini competition.  The prep for that competition was the longest and most intense I have done so far and I’d be lying if I said it didn’t take a toll on me!  Over the last month I have been enjoying my time with my boyfriend and our furbabies– enjoying going out to dinner and cooking meals without weighing or measuring.  I can honestly say I haven’t truly tracked my macros since the competition.  I needed a break.  I am also now focusing on my career.  I have began studying (on a daily basis) to get my Certification in Critical Care Nursing, or my CCRN.   My exam is scheduled for mid-May, so wish me luck!!

Anyway, enough about me! I have had many questions and emails regarding when I would eat my meals on night shift.  I figured I would just address this question in a post. Continue reading

Competing in the Arnold Amateur

Hi everyone!  I apologize I have been MIA from blogging for a while, I was preparing for the largest competition I have ever had the privilege in competing in.  The Arnold Classic, aka the Arnold Schwarzenegger Classic, is an annual international bodybuilding competition held in Columbus Ohio.  “The Arnold” includes the well known fitness expo that showcases all realms of exercise and fitness.   Every means of exercise you can think of can be found at this expo– even those that you would normally not think of!  Such as pole fitness, arm wrestling, jump rope, etc. My boyfriend competed at the Arnold last year for Olympic Weightlifting and really enjoyed the whole experience, so he decided he would compete again.  That was when I had this crazy idea to apply for a position in the Amateur Bikini competition.
In order to be chosen, you had to have won a top spot in a national qualifier event within the past year.  My first place at my last competition in St. Augustine Florida made me eligible. I received my confirmation letter for acceptance into the competition approximately four months until the competition date.  I knew I needed to come in at my very best, so unlike my previous competitions, I prepared and cut for a total of 12 weeks– about 1 month longer than my previous competitions!


For this competition, again unlike my previous competitions, I had assistance with my macros and caloric intake while cutting.  My coach and sponsor, Lindsay Westfall of All or Nothing Fitness did a great job helping me get to my final goal during my cut.  I wanted to remove some of the stress of changing macros/calories during the prep as well as incorporate someones professional opinion.  If you are looking for macro guidance.  If you are looking for macro guidance for any means, not just competition prep, check out her website at www.allornothingfit.com Continue reading

Product Review: Six Pack Fitness Renee Tote


As a nurse, I am often away from home for long periods of time.  With 12 hour shifts and going to the gym either before or after, I could be away from my house for 15 hours at a time.  What do you do about planning meals around being away for 15 hours?  As you know, I am a huge advocate for meal planning and prepping for the upcoming week.  I prep all of my meals for the week either Sunday or Monday and have them ready to go in individual Tupperware containers.  Well, during a 15 hour span, that is easily 3 meals and some snacks.  I have been searching for a good solution to carrying all these meals and snacks for my shift.  I’ve been through a variety of lunch boxes, plastic bags, brown bags, you name it.   I was never able to find a carrier large enough to hold all my meals.  Until a few months ago when I found Six Pack Fitness bags. Continue reading

Strawberry Protein Cheesecake


So, a few months back I posted my low fat protein pumpkin cheesecake recipe. I posted some recommendations of other flavors at the bottom of that recipe, but I still had people complaining that they don’t like pumpkin and don’t know how to modify for the recommended substitutions. So I decided to help out!! This is the exact same recipe I used a few months back, just modified without pumpkin purée.

I made a delicious strawberry cheesecake and it turned out fantastic!! I feel like I’m cheating on my diet, but I’m not!

The best part of this cheesecake, aside from it being low calorie, low fat, and delicious — is that it is so versatile. You can make whatever flavor you fancy by trying out different yogurt and protein powder flavors. Seriously, get creative!!! Continue reading

Product Review: Phormula-1 Pure Whey Protein

I have a confession, I do not use a protein supplement often.  I am a “I’d rather eat it” type of person and prefer to get my protein from food sources.  That being said, there are some times when life gets in the way and between going to the gym, going to work, having to go to the grocery store, doing laundry…  well, sometimes you just don’t have time for those whole meals.

photo by johnna brynn photography

As I’ve mentioned before in previous posts, you must meet your macro nutrient and calorie requirements for the day in order to see optimum results.  I know there are people, females especially, that LOVE the days that they are “too busy to eat” because they only consume about 500 calories.  They think they are on the fast track to losing weight and one day closer to that hollywood ‘J-Lo’ body.  In fact, this is absolutely wrong. Too low on calories actually can cause your body to hold on and retain fat.  Too low intake of calories is detrimental for someone who is trying to add lean muscle.   Muscles need protein to build, repair, and grow.  Proteins have calories.  Your body NEEDS calories. Continue reading

Chicken Spinach & Artichoke “Pasta”

Don’t be fooled by the title, you will be able to make this delicious dinner fit into your diet!  The pasta is actually spaghetti squash, so it is a much lower carbohydrate and calorie-friendly option to satiate any pasta-cravers palate.


I am a sucker for spinach and artichoke anything!  Pizzas (obviously..), dips, pinwheels, you name it!  So I wanted to incorporate it into a high-protein chicken dish.  I originally was just going to make a spinach and artichoke covered chicken, but I thought a pasta element would be perfect!  Thus, the idea for spaghetti squash was born.  Continue reading

Mushroom Cap Personal Pizzas

If you know anything about me, it is that my obsession with pizza is REAL. It is my ultimate favorite meal– I wish I could eat it for every meal of every day, I promise I wouldn’t get sick of it, but I cannot. I am constantly coming up with healthy variations to satiate my pizza cravings. This variation uses a top of a portabella mushroom as the base for the pizza.  It is very simple to make.

Ingredients:

  • 2 Portbello Mushroom caps
  • 8 slices Turkey Pepporoni
  • 1/2 cup fat free mozzarella cheese
  • 1/2 cup tomato sauce of choice
  • Nonstick cooking spray
  • Pinch of garlic powder

Continue reading