Bikini Prep Series, fitness, food

You look amazing! How did you do it???!

The number one question I’ve been asked lately “what have you been doing?” “What are you eating?” “Send me everything you eat!” Well friends, that’s why I have this blog! It’s all here!

While on bikini contest prep, I have adhered to macros, workouts and cardio tailored to me by my coach based on how I’m looking/ feeling and show timeline. I will admit that I was NOT 100% compliant until about 2 months before the show, and even then I had a few slip ups.

There is no magic pill. It takes dedication and no excuses. You can’t binge drink and eat pizza every day and expect it to just happen!

#1 ALCOHOL

Up until about a month before the show I was having one alcoholic drink with dinner with my boyfriend per week. Before that it was a couple per week and maybe a shot or 2 at work (I’m 100% over that now). I cheated on my birthday with lots of wine, lobster ravioli, sushi, lobster rolls and more wine in February. I really doubted I could do any of this for quite a while. I loved my booze, am encouraged to drink at work, and love date nights with my boyfriend! Then one day it just clicked. What am I doing with my life? Do I want to be like these drunk people acting foolish and going nowhere in life? Or do I want to be healthier, feel amazing, change my life, figure out my purpose and true career goals. Well the answer was clear. Immediately, all the leftover Tito’s in my house was poured out. I practiced in the mirror “no thank you, I’m prepping to win a bikini bodybuilding contest” when booze and bad food was shoved in my face at work. At first it was hard, I craved my relaxing glass of wine at the end of the night. I was asked to go out and get wasted by my friends. I said no. I was 100% compliant to Malayna’s guidelines and pulled a 360° turn around (her words)! The weight from quitting drinking alone fell off. The first 10 lbs were easy. After a few weeks I didn’t crave alcohol at all. Even now, after indulging in post show treats and a few glasses of wine, I noted my goal wasn’t to get drunk, but to just enjoy a social drink. I also noted I will 100% take chocolate over wine any day!!! Not drinking alcohol is something I don’t even think about anymore, and I don’t miss it. I never want to act like a fool (it’s a good time to be the only sober one and see the mess take place) or wake up feeling like I got hit by a bus hungover. Your girl has too many goals!

2 days post show and feeling strong in the gym!

Ok so now that my alcohol speech is over (it really did make a huge difference how I got here) let’s move on.

#2 WATER

Since I started working with Malayna, I have been attempting to drink a gallon of water a day as our protocol. Literally, for months it was the hardest dang thing ever! I’ve hit it a few times, but not consistent until probably around February. Like anything, the more I planned for it the easier it got. During peak week I was drinking a gallon and a half a day, so yea the gallon is easy now!

#3 WEIGHTS

Pick things up and put them down. Heavy things. Don’t be afraid to lift HEAVY (with good form of course)! I’d always go to the gym and lift 5-10 lbs and do hours of cardio because I was afraid of bulking. You will not get bulky! You want those muscles to show when you lose the fat and lifting heavy burns more fat! My coach gives me my workouts tailored to me and my goals. I’ve never missed a workout and have always been 100% in the gym even on vacation and toward the end of prep when I just want to sleep.

#3 CARDIO

No you can’t avoid cardio completely (except in off season, when I was building it was like 10 minutes a day and a 10k step goal) and if you’re prepping for a show it can get intense. My highest cardio of peak week was 90 minutes of incline walking. No HIIT, no sprinting, no running. Just walk. Walking is the best thing to lose weight. Seriously. Most of my prep I was doing 45-75 minutes 6 days a week. This is also mostly my own fault for not complying with the no alcohol thing. This time around we’re starting with 45 min a day and seeing what my weight does post show.

45 min a day is great! I loveeeee a nice sunny day, a good Podcast in my earbuds and a walk around my neighborhood! Those 90 min sessions were friggin tough, but I just had to watch some YouTube and push.

#4 DIET

Macros. What’s a macro? A very common question I’ve been asked lately! Macros, or Macronutrients, are Protein, Carbohydrates and Fats that you consume through the day. Micronutrients are vitamins and minerals. My coach sets my Macro goals for me based on what my body is doing and how far out we are. Peak week my carbs got as low as 80 grams a day to dry me out. Currently we’re at 145 grams a day on diet break/ reverse before we push into this next show. Now I see what I’m capable of I’m ready to beat my last package!

A useful macro calculator online: https://www.katyhearnfit.com/macro-calculator

Again, there is no magic pill. It takes work, time and dedication. The biggest excuse I hear is I don’t have time. If it’s that important to you to look good, you make time. We all have jobs (I have 3), commitments, bills, etc. The only thing I don’t have to worry about that a lot of people do is kids. But I also know plenty of women who have kids and also compete and live a healthy life for their families and themselves. Put yourself first for once!

HOW??!

Take an hour a week to meal prep for yourself. Put your hair in a messy bun and rock out to some T Swift and cook! My 1 hour meal prep is coming on the blog soon!

Take 10 minutes in the morning and 10 minutes before bed to plan. Failure to plan is planning to fail. Before I go to bed I think of what is left in my fridge, what’s going to go bad, what am I craving, and start thinking of meals for the next day.

Groceries: Make a list! I’ll be providing my grocery store staples on and off prep. I actually find on prep I spend less at the grocery store. Unless I plan on making something special, my meals and groceries are pretty much the same every week.

Workout: Write up a workout plan or find a free one online! I’ll also be blogging and writing up plans for busy people so stay tuned! I love the YouTube workouts by Pamela RF. They’re quick and fun! She even has calendars on her social that tell you exactly what to do. There’s always 10 minutes if you want it bad enough. Start with 30 minutes 3x a week.

Walk: Park farther away, walk to the mailbox, walk the dog (heck, walk the cat, kids, hamster….whatever) walk for 10 minutes at lunch after you eat, walk around the block after dinner. Start with trying to get 5k steps a day, then 6k, then 7k etc!

Water: Go on Amazon and buy a half gallon water bottle. They’re pretty (mines pink!) and easier to carry than a 1 gallon. Try to finish it around 1:00, then fill her up! I use mine to measure and just pour water out of it to make sugar free lemonade, drink my BCAA’s and my greens and reds. Anything to get the water in!

My next post will be a full day of eating, with a video so you can see everything I ate on Wednesday, May 18 while on diet break after my contest.

Breakfast!

What is next for me?

I’m not going to lie, prep has got me in such a routine that I almost feel lost without daily checks ins and posing. I guess I’m feeling the “post show blues” even though I’m still on prep. Because we have 10 weeks and I’m starting in a better place. I definitely want to make some tweaks to posing and make it more fluid and dancer-like (seeing as I am a ballet dancer!) and I have some great ideas for my next I-Walk! I started at the gym today even though I didn’t have my heels.

I also have been looking for a new apartment since the rumor around town is that we’re getting a 22% increase I can’t afford by myself. All of my friends are married or live with their boyfriends so a roomate isn’t an option. I spent all day calling apartments and hearing the same thing….we’re full. Even if we weren’t full, we start at $2,000 a month. SERIOUSLY!? Even the ghetto of West Warwick where I’d have to live among druggies is full. Literally everything is FULL. So I had a minor panic attack because since my shifts at work were taken away and the only 2 shifts I have left are really half shifts because they’re shared, and the lack of customer service because everyone is focused on drinking and partying is driving away customers is leaving me almost making less than when I worked full time in graphic design. I had a minor “what am I going to do with my life?!” Meltdown today and came up with some solutions.

1. Weddings are picking up! Yay! I’d like something to do during the week to earn money though.

2. Fitness photo shoots? Travel?

3. Remote design work! It’s everywhere!

4. Custom illustration. Pets, dancers, weddings, whatever. Bikini show day illustration??? I don’t think ANYONE has done that!!

5. NASM- Finish CPT and Nutrition Coach classes! I could do this at my gym during the week since I pretty much live there!

Ok that’s all I have for now. For my background, I have a degree in Fine Art, a degree in graphic design, and have been running my own wedding photography business since 2015. I have more talent and skills and don’t get drunk and give terrible service at a bar where I’m unappreciated (yes I’m being a salty beach, I’m just fed up). I know my worth, and I want to make a difference in peoples lives by helping them find the same Zen I have with living my fittest, healthiest life.

No matter what hurdles I have to face I will do it.

10 weeks to beat this package, IT’S GO TIME!

Bikini Prep Series

My First Bodybuilding Bikini Competition Prep | SHOW DAY!!!!

Saturday

Weight: 135

I kinda freaked about the increased weight but Malayna said that’s good because it means we filled out the muscles with the extra carbs yesterday. OMG. IT’S SHOW DAY!!!

Breakfast: Black coffee, 2 plain rice cakes, PB, sugar free jam, 2 egg whites.

Kinda getting nervy so don’t want to overdo it.

Ok, here’s some tea they don’t tell you about going #2 with a tan. First, don’t Google “how to poop when spray tanned for a bikini competition.” Just don’t. Unless you want to see poop porn. Well, after being kinda constipated all week, stuff started moving show day am. A few times. PANIC! How do I do this. Here how: Hold a wad of TP over the 🐱 in case you get dribbles. Aim toward the back of the bowl. Put a thin layer of TP down in the water to stop splashes. Pray.

Sorry if that was TMI but I hope it helps someone out there! Ok 💩 is done, moving on to packing up because I can’t get extended checkout, and I want to get my big suitcase in the car before I do my hair.

Holy crap it’s hot out!!!

Hair was a success! I use this little thing called the L’ange Duo to curl my hair. It holds the curl and it’s perfect every time. Best $80 or so I’ve ever spent. Curl perfection!

Tannnnn!!!!

I tried the top on for my blue bikini and Malayna and I decided it was the one. I then wanted to put my whole suit on even though my face looked like a ghost compared to my whole body


Gahhhhhh omg is this real!?!! Ok makeup time! I brought some makeup with me for touch ups in case I messed anything up between the hotel and venu. Thank goodness I did, because (and I’m a little afraid to write this because I don’t want to sound awful but I also wanted to be honest) I very much hated my makeup. My brows were made enormous, like the thickness of two of my brows which I asked to fix but they were still too big. Eyes looked great, but my lashes were glued on halfway up my lid. Not sure if that’s just a show thing, but it felt weird and now all my confidence went down the tube. A few people said it’s because it’s stage makeup, but I’ve been a dancer my whole life and have never had stage makeup like this. Also from fixing the brows a gray smudge I couldn’t fix was on my forehead (Tiffany and Malayna said it wouldn’t show on stage/ camera) but it shows in all my selfies and has to be photoshopped. Next time I will just do my own makeup so I know it’s exactly what I want.

After eating a rice cake and some PB, I headed to the venu. It was a little confusing but I found a little spot to hang out and wait for Tiffany. I sent some check in pictures to Malayna so she could make an eating plan for me. Since it was running late there was plenty of time to relax, eat, pee, get tans touched up and pump up. We made a pump up plan and I laid out my bands, water and pump food.

Ok yea I love myself in royal blue! Already thinking about my next suit, but blue rocks! Getting anxious and jittery for the show, watching Wellness finish and awards, pumping up and running through some posing backstage. It’s almost go time!

Debut is is first! Class A then us in Class B. We are given a quick run down on what to do and how it’s going to work while backstage. I’m wishing I’d brought my trusty cranberry NYX gloss, but oh well. It’s time!

Walking out on stage the first time was not as scary as you would think. I felt ready. I was shaking a bit from jitters and anticipation it was actually happening, but it was not noticeable in the videos. My thoughts on stage were just running through posing, smile, vacuum for your life, look at the judges, be graceful! I was pretty close to center the whole time, which I couldn’t wait to tell my coach. Before I knew it we were done! I was officially a Bikini Bodybuilding Competitor!

Debut done!

Next was novice! They said it was a stacked class and we were up there a longggg time. It legit felt like forever! This time I was moved to the end, but then back in one so I felt like I’d end up in 4th or 5th.

Ok Novice shook my confidence a bit, but finally we had Masters! I felt GREAT during Masters! Tiffany and I were dead center the whole time, her coach even gave me a high 5 after and was like “you two killing it in the middle!” Since all the judging was done (ha, or so I thought. MISTAKE right here that probably cost me my pro card), I wanted to have some water and a rice cake with PB. Omg it’s like I couldn’t stop. Since the day had been delayed so much, I was HUNGRY. Next up, I-walk and awards!

Not my best, I could have definitely added more sass and ballerina-ness to it, but now I know what to expect for next time! Little bobble at the end there, and I could definitely flow better with my arms during all my posing. Again, first show, it’s fine. Now it’s time for awards! I have no idea how any of this works so at this point I’m not expecting anything but I’d be happy with a nice little 5th place medal or 2. Backstage they tell us that Masters and Open has an overall and that’s how you get a Pro Card. The winners of each height class go up again for judging. WHAT. I didn’t expect that. I even made a joke that “good thing I’m not winning because I just ate like 3 rice cakes and PB”. Welp.

3rd Place in Debut!

On to Novice….nothing. Nada. Oh well. kinda bummed because I’d hoped for top 5.

Masters….nothing again (yay Tiffany in 3rd!) wait….no way I got first…nope no way….HOLY CRAP THATS MY NUMBER! 65 IN FIRST PLACE ALICIA LAIRD THATS MEEEEEE!!! Don’t cry don’t cry don’t cry! Wow , this is COOL!

Then I hear the announcer “Alicia don’t go far we’re about to have the overall.” Sinking feeling in my stomach. I shouldn’t have ate that rice cake. Shit.

Ok overall seems to be going good. My posing is better, I’m confident, I got this. Wow I’m about to get a Pro Card on my first show! Nope, I lost. Bummer. I’m still a little meh about that part, but I got 2 trophies and won my class! Time to celebrate the accomplishments and not be bummed!

Ohhhhh donutttttt!!!!

I’m super excited the show ran late because my boyfriend was coming from work and I saw him in the middle of Novice so he got to see most of the show!

Masters Overall
Masters Overall (I lost)
After fixing my makeup and totally removing everything but the eyes and using my own makeup and brows to go to dinner!

Oh gosh delicious food and wine! Shockingly I didn’t miss wine as much as food. Chocolate especially. I’m still craving chocolate! Well the next day I went to get my frosted coffee rolls from Dunkin which didn’t disappoint!

It took 4 Dunks but I found them!
And a Drizzle Cookie! I have more frozen for next show!

Ok it’s time to get back to work. This is my last cheat day then we’re back to clean eating and prepping for bing 10 weeks out from the next OCB show, Hall of Fame!

Date night!

Monday we go back in to a 10 week prep. We got this. We came so far last time we can go farther, better, leaner, next time! I have a lot to do on my abs and glutes, but I know I can do it, even as I start wedding season. Cold prep meals during weddings might be a thing. Ugh. We got this, we got this, WE GOT THIS!!!

Uncategorized

My First Bodybuilding Bikini Competition | Peak Week!

So technically Peak Week doesn’t start on a Monday like for some reason my inexperienced brain thought it would!

I’ve already been hungry at work late nights, so I was expecting to get through the weekend with the same macros I’ve had the past couple weeks….wrong!

Thursday

Weight: 137.6

Macro update, dropped a bit of carbs but also only did 30 minutes of cardio which was a nice break before a push. Ahhhhhh my period is BACK AGAIN! Why does this useless organ need to torture me so???!

I had a lot of energy from the cardio drop, and cleaned my house. Maybe over did it because I got super tired at night and hit the wall fast.

Friday

Weight: 138.2 Period from HELLLLLL

Not looking forward to work tonight. Super tired from cardio and lower food. Thought I was going to pass out a few times in the gym. LOW energy, not sure how I’m going to make it until 3 am. Took a nap and just crashed on the couch before work.

Updated: I survived! It as a crappy night though ugh.

Saturday

Weight: 138.4 period….whyyyyyyy

Exhausted. Trucked through an hour of cardio, came home to eat, walked the dog, finished cardio. ☠️ Work again tonight, Saturdays are usually better so let’s goooo!

It was better! Saw a good friend that I haven’t seen in a while. Got screamed at by a drunk ridiculous co-worker who hates me for no reason. Joy. I’m not in the mood so I just walked away and avoided her. My boyfriend said “does this story end with you punched her in the face?” LOL.

Sunday

Weight: 138

Usually a full rest day but we have 90 min of cardio! Exhausted isn’t even a description. Like I can’t do anything. Everything feels heavy. My period is raging like when I was 14, what is actually happening here!? We don’t have the energy to bleed!!

Monday

Normal check in day!

Weight: 136.2

Feeling a little better after a long day of doing nothing but cardio, stretching and relaxing. Cardio is still 90 min today (last day!) with low carbs. Ready to push because I only want my best self out there!

Tired but we’re back to the gym today too! Shoulders and triceps, actually one of my favorite workouts, didn’t go to bad!

Hellooooo Hammies!!!

Tuesday

Weight: 135.2 Yay! Another drop even with Mother Nature from helllllll

Leg day might be brutal! But this is my last hour of cardio then we start decreasing! My boyfriend grabbed some groceries and things I needed last minute for me since I didn’t have the energy to leave the house. My best friend I haven’t seen in months came over and we watched a movie and I watched her eat sushi while I ate my cod like a good girl haha. Relaxed after. Allergies kicking my BUTT!

I’m not mad!

Wednesday

Weight: 135.2 no change

Added a few more carbs. 45 min of cardio only wooooooohoooo!!

Have a fun photoshoot tonight! Gotta document the WERK! Tired as hell but at least it’s a fun thing. Trying to prep food and pack essentials since I have to drive for the polygraph tomorrow and Friday am will be busy. Worrying about forgetting things!

Thursday

Weight: 135.2 feeling leannnn!!

Had the inbody scan at the gym and it said I’m at 10% body fat, and basically am perfect (I guess few people score a 0 in if they need to build muscle or loose fat) so cue vanity 😄

Ok but for real I used to be super confident as a late teen then people were awful to me and said I was a stuck up bitch (considering who it came from I realize it was just jealousy) but there’s nothing wrong with being confident and KIND! Literally nothing. So keep being your confident self. I sure will be, and I really don’t care what they say! I will always be confident, humble, kind and grateful.

After the workout I sewed up the connectors on my green bikini, ate, and then headed to Hyannis to check in and do my polygraph. It was hot here in RI so I wore shorts, well it was cold on the cape so I was glad I brought a hoodie! I was nervous but it was actually super easy and not intimidating at all. I’m glad I went the day before and got it done!

Coming home I ate dinner, continued packing, and did my nails in a basic French for show day.

I do my own dip nails so it’s so easy and convenient to just chill on the couch and watch TV and do nails! Ok off to bed!

Friday

Weight: 134.4

HOLY ONE DAY OUT! Ok, I’m feeling it! I’m excited! The thing I’m most nervous about is literally packing all my stuff and getting to my tan on time, then not sweating or otherwise screwing it up after. It’s hot and muggy again, great. Should I bring my little desk fan??? Once I shower I’m going to call the hotel and see if I can get a check in time before my tan at 1:30 so I can get my luggage in and not after the tan because I’m terrified to mess it up and they charge you $75 cash only to fix it. Like wtf. I should have bought a ProTan DIY kit as a backup or for mistakes just in case. Better to be prepared no? Ok, put that in the notes for next time!

Ok morning check in done, finishing cardio after my workout as we speak. I have an hour now to get home, rinse, last exfoliate, dress, and get all my stuff to the car. I want to leave by 11:30 at the latest just in case there is traffic or anything to just give me some room (coffee maybe?) or if I can check in early. I’m panicking about sweating because I’m a sweater. I don’t want to be the girl with the big back sweat drip. In the email it says “conditioning for stage lights”. WTF is that!?

Next post will be a show day post!!!!

Bikini Prep Series

My First Bikini Competition Prep | 2 Weeks Out!

Monday

Happy Monday it’s check in day!

Weight 149.4 still not what I’d expected because I’ve been ON track all week. Not one sip of vodka, not one cheat anything and everything fit in my macros. Coach said no changes to macros and we check in again Wednesday and then start depleting for Peak Week. I’m a little worried about this since I work until 3 am Friday and Saturday so I might end up delirious with exhaustion like I have been feeling lately at work these past few weeks. It doesn’t matter, I have the whole week of the show off from work and all I have is a photoshoot where I get glammed up and show off my hard work, then my hair, polygraph, tan then SHOW DAY! Omg I’m so excited I kinda can’t even believe I’m really doing this and actually am not getting pulled out for not looking good enough (I made Malayna promise to tell me if I wouldn’t be ready because I don’t want to be the fat girl on stage).

Like whaaaaat!? Who IS THAT!? Thinking about where I started at 185 lbs in 2017 😱

I look at her like “BOO YOU ALREADY WON!”

Obviously I still like green hehe!

2 weeks out macros are staying the same at 1400 calories, 125 p, 135 c 40 f

Oh yea and my boyfriend cooked for me last night and omg its amazing

He deserves an award!

Anyway, next up will be peak week because I forgot to update this!

Bikini Prep Series

Bikini Prep Blog | 3 Weeks Out!

So last week I was full of doubt and fear and for some reason this week it’s disappeared. I still don’t feel ready or like I look ready. I feel like my waist is too big and my glute on my posing side is flat and weird but it’s too late to change posing sides. Having a hard time getting it to pop out because it’s also the side my back injury is on so I’m thinking that makes it weaker and not activating as much. I’m definitely going to have to use the bands to try to activate it more on leg day.

Oh look, there it is….the missing glute!

Surprisingly I’m not feeling as nervous this week. Malayna and I had a good poising session yesterday and I’m currently sitting in the sunshine outside Panera smelling all the deliciousness with my coffee because I feel like I just run on coffee right now.

Waiting for man candy to come pick me up from the gym!

I’ve still been super cold all the time so sitting out in the sun feels great! I’m going to go tanning a couple times (I know, bad) next week and the week of the show because it tightens the skin and it’s good to have a little base color before I get all fabulously orange. Hunger hasn’t been terrible this week, I had my check in today and am waiting to see what Malayna will say we are doing for macros. Breakfast has been my favorite meal of the day because I make French Toast with

Monday – Check in Day!

Finally broke 140 at 139.8!! I feel like at the end of every 10 lbs I hit a plateau. Like 149-142 went fast then I was stuck. Same at 151. Let’s gooooo! No changes to macros or cardio.

Monday check in posing:

Tuesday

138.7

Feeling good today! Pushing my first meal back to 12-1:00 so I don’t go to bed hungry, especially on nights I work and need more macros to get through the day. Car is all fixed! I did wake up with a massive migraine due to the incoming rain. But I got 30 minutes of cardio done with the dog, then went to pick up my name change paperwork, hit the gym, got a coffee, went to the social security office and Christmas Tree shop, then home for a nap and meal. Felt better but still not 100%. Finished my ab workout and cardio, made a protein cake for dinner and went to bed.

Wednesday

137.6

Feeling much better! Got 30 minutes of cardio done with the dog, met my friend Katie at her gym for back and biceps. Super helpful to catch up with her because she’s competed before! Also helped cardio go by having someone to chat with!

Thursday

138.6 bummer we were on a roll. Didn’t have a 💩 yesterday or today yet though.

Didn’t sleep great, but I’m going for a massage at 11 then I’ll come home and eat and go to the gym. Helooooo ab lines! I almost have my middle line! Since I’m bikini I’m not looking for a 6 back, but the 3 major lines are important to me.

I chatted about my glute issue to my friend who competed before and she suggested I turn my hips and shoulders like a wrung out rag more. Woah difference! Thanks Katie!

Much happier with these!

Friday

139.4

What!? I’ve literally been following the plan exactly what is happening!? I think I need to make an adjustment. I didn’t sleep well last night and am up at 6:15 again. I have a ton of stuff to do today so I’m just getting up to get cardio done. I have to work until 2 am tonight so I’ll get a nap hopefully later, but it’s leg day and I have to go to the DMV for a new ID at 2:15 so I want to get my whole workout and cardio done asap so I can come home and nap. Frustrated and it’s only 7:50 because I expected to be below 137 today. Not happy.

Happy International Dance Day!

Saturday

138

Ok back in the right direction! Posing looked better yesterday to me and people at work last night noticed the difference even from last week. I slept in and woke up hungry after working late and finishing my last snack around midnight. I nibbled in a protein bar from like 11-12 and wasn’t super hungry at work because I brought chicken rice and asparagus with me. This morning I had some aggravation with trying to get my name changed on my credit cards, holy drap it’s literally harder than getting a new ID!

Breakfast!

So I wanted to get some fasted cardio in but honestly I was so hungry I walked my dog for 20 minutes and had to come eat because I’m SO irritated with everything from all the cars coming in and out of my complex to it just being so people-y out and I’m not in the mood to be stared at and don’t want to socialize. It’s kinda windy again but not too bad, I might finish my last hour of cardio outside or break it up by doing some at the gym. I changed my breakfast from French toast which was higher carb and fat to oatmeal with egg whites, PB, cinnamon and protein powder because I’m trying to make macros last through the day. Working late nights and doing prep is HARD. Like I’m jealous of people with normal jobs! Ok enough ranting I’m going to go do cardio/ abs maybe some posing and be cranky haha!

Bikini Prep Series

My First Bikini Contest Prep Overview

Something I’ve been wanting to do for many years is have the discipline to compete in a bikini contest! Since starting working with my coach last summer who competes, the thought crossed my mind more and more. I bought a practice suit and last summer tried to learn some posing messing around.

Yep, I know, nowhere near it right?! (Jillian decided she was unimpressed too)! Well good thing that show I initially decided on was April 30 and this was in September right before my Florida vacation. I was doing great with training and eating to build muscle, but I was still struggling with alcohol consumption (big time) and stress eating and the tail end of depression (I was starting to snap out of it though and love myself no matter what any man made me feel, and realized being alone was actually pretty great. So have no fear! Mental state is great).

In Florida I had started to lean out a little and was hitting 148-149 for the first time in decades. I’m 5’7” for reference. Well I had a little too much fun on vacation and sampled lots of yummy food.

I probably should have started this blog sooner than 4 weeks out, but hey, it’s better late then never and I will be doing another competition 10 weeks after this one and probably a few in the Fall so I will definitely be more consistent. I did start my YouTube vlogging back a few months ago, so if you want to catch up, check me out here:

https://youtu.be/KVvmrdxq67o

Ok, onward!

Over the last few weeks I’ve had significant drops in weight because I’ve been pretty close to 100% compliant with my macros and workouts. I’ve had some major drops in energy, as expected and increased cardio and decreased food. I’m honestly not mad though, because I want to push as hard as I can these last few weeks because I still feel too heavy, not lean enough and not defined enough. My coach, Malayna Gray (go Team MPower!) says to have confidence, it’s not about the number on the scale, and we got this!

If you want more info on our team, here’s her site!: https://mpowertrainer.com

So here we are at 4 weeks out!

I really need to work on getting my glutes out on that middle front side pose. It’s my lazy glute with the SI joint injury so I’m starting to notice it’s definitely not as developed as the right flute, but it’s too late to switch my whole posing side but it might be something to think about for next time and really focus on engaging it during training.

I’m a little hesitant to share macros because everyone’s body is so different and my macros are customized for me (there’s my disclaimer, my macros probably won’t work for you). But I’d like to have this journey documented on my blog so I can look back at it.

Current macros, 4 weeks out

125 P, 135 C, 40 F = 1400 calories

Cardio: 75 min of walking, 6 days a week

How I’m feeling

The last few weeks have been tough. I’m tired easily and cold all the time! Cardio seems to be dragging even though I trained for a marathon and do the Newport 10 miler every year so I’m used to long hours of cardio. I add some jogging in to break it up plus I’d like to do the Newport 10 miler, half and Ocean Road 10k this year still so I want to keep some lung power.

I’ve been trying to push my food back to having my first meal around 1:00 so I don’t end up going to bed hungry. On nights I work I really push back since I work until 2 am and usually get home around 3 am and I end up bringing dinner to work with me and eating around 10, then have a snack after. This Friday at work I was so tied I was basically a delusional psycho. Monday I had a flat tire, Thursday my battery died on my car so my boyfriend had to drive me to work and one of my girlfriends I work with drove me home. Frustrating, and stress in top of being exhausted and sore. I booked a few weddings this week for my photography business so yay! Thinking of getting into fitness photography? Maybe start with a selfie shoot? Hmmmm…. is that how people become fitness models? Can I be a fitness model? How fun would that be! How do I get sponsored by a clothing brand? Like I could take super awesome photos plus do graphic design! Ok now I’m rambling…

Ok, until next week, which will be 3 weeks out!!

Alicia

food

Protein Lemon Squares!

So today I was having the biggest craving for my Mom’s homemade lemon squares! Normally I’d just text her and ask for the recipe, but since I’m on prep for a bikini contest….that’s a big no. So I got the new 1Up Nutrition Liquid Gold out and made a healthy version and OMG my taste buds are doing a happy dance!

Looks like it would be full of fat and sugar right? Wrong! Here’s how to make them!

Don’t forget to use my code “ALICIA20” when you check out at 1Up Nutrition!

https://1upnutrition.com/collections/protein-powders/products/1up-protein

Dry Ingredients:

1 C Oat Flour

2 Scoops 1 Up Nutrition Liquid Gold Protein Powder

1 T Stevia in the Raw

1 Tsp. Baking Powder

Dash of Pink Sea Salt

Wet Ingredients:

1/2 C sugar free Applesauce (optional! I added some almond milk instead)

4 Egg Whites

3 T Lemon Juice

Garnish

1 Scoop 1 Up Nutrition Birthday Cake (Mix with water until desired “frosting” consistency)

Lemon slice

Lemon Zest

•Heat oven to 350°

•Mix Dry and Wet Ingredients separately then combine

•Spray a small square baking pan (mine was 6×6) with cooking spray

•Put the mixture in the pan and press it down so it’s flat, or as flat as you can get it!

•Bake for 20 min. Be careful you don’t overcook them or they will get dry!

•Remove carefully and cut into 12 “lemon squares”

•Transfer to plate

•Garnish with lemon zest

•Drizzle with “frosting”

•Garnish with a lemon slice for a pretty presentation!

Macros per serving if cut into 12 squares:

“Frosting” I topped the whole batch of 12 with this

I ate 2! Enjoy!

food

Easy Protein Pancakes!

I literally makes this like 4x a week! I’ve been on prep and obsessed with pancakes and French toast to get my sweet fix in. Add some dark chocolate chips, sugar free syrup and ENJOY!

INGREDIENTS

1 Scoop 1Up Nutrition French Toast Protein Powder (Code ALICIA20 to save 20% off!) https://1upnutrition.com/collections/frontpage/products/1up-protein#

Cinnamon (I eyeball it!)

Baking soda (just a dash)

1T Almond Flour

1/4 C egg whites

Splash of Almond Milk

Sugar Free Syrup

1T Dark Chocolate Chips

Light Peanut Butter

How to make!

1. Heat griddle to medium

2. Spray with nonstick spray

3. Pour batter to make a pancake, stick some chips in and use your finger to cover them with the batter.

4. Flip, top with syrup and PB and enjoy!

Yes they are the bomb!!

Bikini Prep Series, fitness

My First Bikini Competition Prep | Prep Life | Week 1

Hello fit fam! Welcome back to the blog! Today I’m going to talk a little about my bikini competition in April! I’m going to be competing in Bikini Diva Masters at Fitness Atlantic in Mohegan Sun. I’ve always wanted to do a show, and now that I have a coach, a clue and time…I’m ready! Last year I ran a marathon even though it was HARD and a lot of times I doubted I could do it. This is going to be hard too, but I’m so used to being in the gym I really don’t think anything can hold me back (except wine maybe).

So here we are at week 1! Cardio was higher, macros stayed the same. It’s the special time of month for ladies for me so I’m a little bloated, crampy and my weight hasn’t moved. I’m focusing on pushing in my workouts, drinking a gallon of water, getting 10k steps and hitting my macros. I’m still allowing a chest meal once a week for now and probably will until my birthday in February. I changed from wine to vodka for social drinking (or to cope with falling on my butt in figure skating haha)

I spent a good portion of the day prepping meals, as quickly and effectively as possible and think I did well! I’m really only cooking for me (sometimes I feed my man too!) and there’s healthy options at work when I need to eat there as well.

I’ll share more on my weekly meal preps and macros as we go! Here’s where we are starting, I can’t wait to see where we end up!

food

Pumpkin Pie Oatmeal \\ Fall Breakfast

Nothing is better than Fall crisp air, cooler temperatures and pumpkin spice!! This yummy, high protein healthy breakfast will get you in the Fall mood and fueled up for those leave peeping hikes and runs!

Ingredients:

1. 1/2 C oats

2. 3 Tablespoons almond milk

3. 1 scoop pumpkin pie protein powder (I used PeScience, it’s delicious!)

4. Cinnamon and pumpkin pie spices

5. Flaxseeds

6. Assorted toppings! I used walnuts, pumpkin seeds and almond butter.

Directions:

1. Cook oats, I usually add some water and microwave them for 2 minutes.

2. When cooked add almond milk, protein powder, flax seeds, pumpkin pie and cinnamon spices.

3. Have fun with toppings!

Approximate macros:

Calories: 521 Carbs: 47 Fat: 22 Protein: 37