This past Saturday marked 7 weeks out! I started a job at a new bar and picked up a bunch of coverage shifts which is leaving me pretty sore and tired, but everyone there is soooo supportive. No one waves treats and fries in front of me or eggs me on to “just have a bite or a shot”. They don’t make fun of me for my meal prep bag and my boss even offered to heat up my chicken for me when he saw me eating it cold. Also bartenders aren’t allowed to drink at all so I don’t have to constantly explain myself to people!
Since I’m starting to get back on my feet, I signed up for the show officially and booked my tanning and paid the deposit. I’m going to be doing my own hair again and makeup this time so I’ll have to buy some lashes, contour and foundation but that shouldn’t be that big of a deal, my coach is awesome at makeup.
Weight is still the same at 134.4, even though I’ve definitely indulged in extra bites here and there and a piece of dark chocolate pretty much daily, which stops as of now. This time at least I don’t have to lose 20 lbs in 7 weeks, as I don’t see myself going much lower than like 127 ish for my 5’7” frame. I have put on some muscle in the last few weeks and am feeling great! Coach didn’t cut any food yet but gave me an extra 15 min of cardio which is fine with me because I love walking outside in the summer in my neighborhood!
I feel like I still have some good lines going and can’t wait to see what we bring to the stage this time!
In other news, golf lessons have been super fun and help me get some more steps and movement on Mondays, plus the outfits are super cute!
My mom comes to visit from Florida next weekend so I’m super excited to see her and will probably take her on my walks with me and to the gym. It’s so nice to see she’s so proud of me for this competition journey, I’m hoping that I can help her do her macros and build a workout plan as I learn more and get closer to my CPT and Nutrition certifications. I just want to let anyone out there know, you CAN do it. You CAN choose to work out and what you put in your mouth. You just have to commit, and decided to do it. Push the chips away, push the booze away, and push the toxic people away that force that shit on you. If situations arise that are food and drink centered and you don’t want it, just pop in for a bit. Birthday outings have been difficult for me, and I literally just went to one where wine and food was ordered FOR ME and I should have just left. The food was actually very healthy salmon, broccoli and rice with mango salsa…something I can have! But people ordering drinks for me…nope. Not cool. Now before I decide to do anything I’m going to make sure nothing will be forced. I’m going to tell people no means no or I don’t go. Simple.
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!
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!
Ok so now that my alcohol speech is over (it really did make a huge difference how I got here) let’s move on.
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!
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.
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.
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!
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!
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.
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.
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!
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
6. Assorted toppings! I used walnuts, pumpkin seeds and almond butter.
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.
If you’re anything like me, you love baking and the smell of hot banana bread in the oven. My Mom made banana bread my whole life growing up, but now that I’m working with a coach and considering competing in Bikini Diva, I’m being more conscious about my protein intake and what is going in to fuel my runs and muscles! But I still love food and dark chocolate is an anti-inflammatory so here we go! I tweaked Mom’s recipe to include less sugar and more protein powder, but still kept the the chocolate and walnuts!
• 2 Scoops vanilla protein powder (I used Birthday Cake by 1Up Nutrition) • 1 T Oat Flour • 1/2 T Baking Soda • 2 packets of Stevia • Dark chocolate chips and walnuts • Dash of salt
• 1 Banana (over ripe is best) • 1 egg • 2 egg whites • Splash of vanilla • Almond milk if you need more moisture
This is to make a small loaf. If you want a larger pan, double everything!
1.) Mix wet ingredients
2.) Mix dry ingredients
3.) Spray a loaf pan with olive oil cooking spray and pre-heat the oven to 325
4.) Mix dry and wet ingredients and add to loaf pan. Top with dark chocolate chips and walnuts
5.) Bake for 15-30 minutes, check at 30 minutes, you don’t want to overcook! You should be able to put a toothpick in it and it comes out clean.
Anyone who knows me knows that I love a good, quick, yummy and healthy breakfast! I could literally eat protein waffles and pancakes every meal of the day! I’ve been inspired lately to eat more plant based, and while I’m not vegan or vegetarian, I’ve been basing my diet more about cutting out meat and dairy for health benefits and not consuming fluffy animals. Fish is another story, I live in Rhode Island and will never give up seafood!
Since I love to try new recipes, and have a tradition of making 4th of July breakfasts with red, white and blue fruit, like this one from last year:
I thought I’d keep the tradition going and add some more red, white and blue themed breakfasts!
1/2 C gluten free oats
Handful of blackberries and blueberries
2-3 chopped strawberries
Chia seeds, hemp hearts and flax seeds
Sugar free maple syrup
Dried raisins and cranberries
How to make:
1. Cook oats according to package and put in bowl. I literally just add water and zap them in the microwave for 2 minutes. Easy. Peasy.
2. Toppings! Arrange banana, berries and dried fruit in a fun flag pattern! Top the whole thing with a drizzle of syrup, and hemp hearts, chia seeds and flax seeds
3. The cutest and easiest breakfast ever!
What you need:
1/2 Papaya (bought at Whole Foods! Easy!)
Dairy Free Yogurt
Chia Seeds + Flax Seeds
Berries + half a banana
How to make:
1. Combine yogurt with chia and flax seeds.
2. Scoop seeds out of papaya (they’re edible if you want to keep them for a salad or something!)
So if you follow me over on Instagram you may know that I’ve been obsessed with the 2B Mindset and just finished Barre Blend (losing 6.2 lbs of holiday weight!) And am mid 21 Day Fix currently. I had been doing Barre Blend (people were asking what I was doing and saying I looked great 😊 more on that in another post!) and was about halfway through when I realized my nutrition was a hot mess. Yes I cook healthy, yes I eat healthy for the most part, but I never plan anything. I can lesson plan pole classes for days but can I sit down for 20 minutes a week to figure out what to make for lunches/ dinner and how many of them I’ll need with my work schedule? Of course not.
I like structure and planning (you know this if you’ve ever worked at a studio with me or taken my classes haha) but usually I will just be like “what am I having for dinner tonight? Crap I don’t have that one thing. What else?” So I decided that now I’m going to sit down on Sunday after skating class and see how many meals I’ll need for the week and take late night work friendly snacks as my schedule is going to be drastically changing in the next few weeks. The 2B mindset makes sense to me because I don’t want to spend time measuring and counting everything I put in my mouth. The principals are easy: 1.) Water first 2.) Veggies most. It can’t get ANY easier. Plating meals is also easier than ever, with carbs to fuel your day at breakfast and lunch, and veggies/ protein at night when your winding down (unless you work 9pm-5am like me) but I’m still going to stick with it.
As a part of me coming up with simple meal planning, I’m going to be making snd designing a super simple and easy to follow PDF that not only will make my life easier to plan things but hopefully your lives too. As a single person who lives alone and cooks for one, I don’t need to buy as much food as most people feeding partners and families. This will be coming up soon! But for now, we have one of my favorite 2B Mindset breakfasts, French Toast and Eggs!
Ok so I can’t believe al the times I’ve beautifully plated this that these are the only sad little pictures I have, but the recipe is easy and quick. When I was a kid or wanted French Toast any other time, my old way of thinking was….whole plate of toast! Now I think, why not used the extra egg to scramble and only have 2 slices?
You will need:
Frying pans: A regular one and a square one
Nonstick cooking spray
Low calorie or gluten free bread (that I need now 😣)
1/2 C egg whites
Sugar free syrup
How to Make:
1. Put 2 sixes of bread in the toaster on low
2. While the bread is toasting, mix the egg with egg white in a good size bowl. Put the skillets on medium heat and spray both with cooking spray.
3. When bread is done toasting (I do this so it doesn’t get soggy, great tip from Mom!) drop it in the egg mix, then onto the flat square pan. Do this with both toasts.
4. Use a spoon and spoon out some egg mix and put in the center of the toasts! Another Mom secret for fluffy French Toast!
5. Remaining mixture goes into the other skillet (I usually use a smaller one) and scramble as it cooks.
6. After a few minutes check the toasts to see if it’s golden brown on one side and flip! This is where you will see it puff up if you added the extra egg!
7. Plate and serve! Add sat and pepper to eggs if desired, and add some sugar free syrup to toast.
Sorry for my lack of photos here, I thought I’d already shot the steps but I guess I didn’t! Good thing I make this several times a week!
I modified a lot of the recipe but the above is the original my friend Tonya sent me! I love these because they’re so easy to meal prep, grab and go! Breakfast is my favorite meal!
1/2 C Egg Whites
1/2 C Cheddar Cheese
5 Grape Tomatos
1 Red Bell Pepper, Chopped
Dash of salt and pepper
Crushed red pepper (optional! I prefer without after experimenting)
125 g cooked turkey or ham (I used lunchmeat!)
2 Slices Turkey Bacon
How to Make:
1. Preheat oven to 400°
2. Mix chopped grape tomatoes, chopped bell pepper, chopped turkey, cheddar cheese, scallions, Italian seasoning. Divide evenly into muffin cups sprayed with cooking spray filling each about 2/3 full. Top with more turkey or ham, cheese and crisped turkey bacon.
4. Bake in oven for 12-15 minutes (at 400°). Allow to cool slightly and serve. In my oven 15 minutes was perfect!
5. Serve 2 slices Turkey bacon on the side. You can also chop it up and add it to each cup or top them with it!
Today is LEG DAY on a cold Fall morning! I woke up this morning to a rainy, chilly downpour. I’ve been trying to get in the habit of doing an ab workout before breakfast, so that was first up over on YouTube to my favorite ab guru, Pamela! Here is the video I did this morning:
I love me some pumpkin spice (and pumpkin everything really!) and have been wanting to try a pumpkin protein shake for a while. So after scouring some of the internet I combined some things from recipes and it was soooo delicious!
Pumpkin Spice Smoothie
Macros: 44 Carbs | 32 Protein | 8 Fat
• 1 C Almond Milk
• 1/2 C Old Fashion Oats
• 1 Scoop Cinnamon Protein Powder
• Spoonful of all natural canned pumpkin
• Dash of Cinnamon + Pumpkin Spice
Blend all ingredients and top with extra cinnamon. Delicious! Plus it kept me full and fueled through my workout!
Booooooooty Day! 👻
A good leg and booty day for a workout, followed by a stretch and walk if the weather clears up!
Treadmill Incline Walk: 20 Min
20 Banded Sidesteps
15 Banded Kickbacks
15 Banded Sidekicks
15 Banded Hip Thrusts/ 10 Adductors
4 Sets of 10: Dumbbell Sumo Squats
3 Sets of 15: Hip thrusts w/ band + dumbbell
3 Sets of 12: Lunges
3 Sets of 12: Cable Kickbacks
3 Sets of 15: Elevated Hip Thrusts
3 Sets of 30: Banded Hip Thrusts
3 Sets of 10: Leg Extension Machine
3 Sets of 10: Leg Curl Machine
20 Jumping squats
20 Minutes Peloton Bike with 5 minute warm up and 5 minute cool down!
This is a little bit extended of a workout than I would normally do on a day I have to work, but I’m staying home to relax the next two nights so extra workouts it is!
Outfit is Flex by Gymshark! I think I need to size down in pants but both pieces are a medium and so comfy!
As a kid I always loved the instant apple cinnamon oatmeal (to which I’d add more applesauce to)! So here is a little bit of a healthier option (without the packages and preservatives! I had a side of my favorite scrambled egg whites too, but if you’re in a hurry fee free to skip them. I usually have a stash of hard boiled eggs in the fridge (fresh from the chickens!) that I can grab and go on days I don’t have time to cook eggs.
• 1/2 C dry oats
• 1 small/ medium Apple
• Almond butter, natural peanut butter or my new fave PB Fit
• 1/4 C egg whites
• Sprinkle of cheddar cheese
• Green onions
How to make:
• Put oats into bowl and sprinkle with cinnamon.
• Chop Apple into small cube pieces and add to bowl.
• Add water until all ingredients are pretty much covered
• Microwave for 2-3 min
• While oats are cooking, spray a skillet with olive oil cooking spray, and add egg whites. When they are mostly cooked, add a bit of cheddar cheese.
• Once eggs are cooked, plate them and too with salsa and green onion slices. I chop them up with kitchen scissors!
• When oats are cooked, the apples should be a little tender. Stir it up and too with nut butter and serve!