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!

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!!

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

food

Protein Banana Bread Recipe

Approximate Macros:

Calories 167, Carbs 9.7, Protein 16.4, Fats 7.3

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!

Ingredients:

Dry

• 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

Wet

• 1 Banana (over ripe is best)
• 1 egg
• 2 egg whites
• Splash of vanilla
• Almond milk if you need more moisture

Directions:

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.

6.) Let the loaf sit and cool

ENJOY!!!! It’s so good!

XO

Alicia

food

2B Mindset + French Toast with Eggs

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 egg

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!

Enjoy!

fitness

Pumpkin Spice Makes Your Boooooty Nice!

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

361 Cal

• 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

• Ice

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

Glute Activation

20 Banded Sidesteps

15 Banded Kickbacks

15 Banded Sidekicks

15 Banded Hip Thrusts/ 10 Adductors

The Workout

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

SUPERSET:

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!

Happy Wednesday!

Alicia

fitness, food

Easy and Healthy Breakfast With Macros and Fitness Challenge thoughts!

Calories: 347, Carbs: 27g, Fat: 20g, Protein: 16g

So I bought this food scale for a fitness challenge I’m doing (ok more like drinking wine every night and failing lol) and haven’t really used it because I’m lazy and it kind of seems obsessive. But it is good for tracking in My Fitness Pal because guessing you only ate 60 calories of avocado when indeed you ate 160 calories of avocado is no bueno. So this breakfast was measured! Anyway, I’ll put more thought on my fitness challenge at the bottom because I know you’re here for the food!

Eggs, Avocado Toast and Stawbs

Ingredients:

2 eggs

1/2 avocado (mine was 66 grams)

Slice of bread (I used the 45 calorie bread from Pepperidge Farm)

Strawberries (mine were 120 grams)

Chopped green onion

Everything But The Bagel Seasoning

How to Make:

Ok so this isn’t rocket science but here it is:

1. Fry eggs (or scramble them…whatever!) Use non stick spray/ pan!

2. Cut the avocado (save the other half!) mash it up and chop some green onion into it. Stick toast in the toaster.

3. Make sure your eggs aren’t burning. It’s probably a good time to flip them if you’re just frying them like me!

4. Scoop the avocado onto the toast and sprinkle with EBTB seasoning. Cut the tops off the strawberries and add them to the plate.

5. Eggs are done! Add them to the plate!

6. Have some coffee in a sarcastic mug (I loveeeeee Hocus Pocus…doesn’t matter that it’s summer!)

7. Enjoy!

I’m telling you, it’s the bomb.com…get you some!!!

And the awesome mug!

Your girl doesn’t get her nails done. Nope. Too lazy. Don’t have time!

The Fitness Challenge! (And what I change in it because I’m a rebel!)

Ok so I signed up for this fun Get Fit in 6 challenge with one of my favorite fitness gals Nicole Ferrier! It’s been super fun but I’ve gone off track a LOT with eating and tracking macros. I haven’t missed a workout though and definitely see muscle changes but the scale hasn’t really moved (I’m looking at you wine….) The main reason I wanted to do this is because she calculates macros, cardio and calories for you based on your goals, and I’ve always wanted to have my macros done. Even though I will soon be qualified to do this on my own (yay nutrition and CPT classes!) I’ve literally just had 1400 calories plugged into MFP for years with high protein low fat guesstimates. Well rude awakening to me…I wasn’t coming CLOSE to what I need for protein (it’s super hard to hit) most days and eating way to many carbs. Carbs are GOOD and essential…just don’t eat 200g of them and like 60g of protein! Oops. Ok I’m learning I never said I was a pro (yet). Anyway, I will do another post and probably a video of some of my workouts because besides the fact that my cardio was pretty much eliminated (she wanted me to walk 4x a week for 20 min) when I Peloton for 30-45 min a day, walk 5 miles with my bestie daily, and am a “runner” I have to say I disregarded the cardio recommendation (I know, I’m awful, I just shouldn’t do challenges because I clearly can’t follow directions!) and kept doing my cardio how I wanted. As much as I hate running, I always feel good after doing it. This morning I woke up having major anxiety over my failing job search since all of my industries have been eliminated because of the thing going on, and I have to find a way to make an actual living (not minimum wage, I can’t survive on that)! I’m hoping I can get through my CPT class and exam in good time because there are a lot of training jobs in my area. Anyway, I don’t want to get all Emo on you guys! I will have some workout and stretching posts coming soon so be on the lookout for those! I’m also going to be doing more on my You Tube channel (it’s so lame right now, I promise it’s going to get better) so check that out too:

https://www.youtube.com/channel/UC02q_1SkOelsHJYQS1-O51Q

*insert tag line I haven’t come up with yet here*

food

Rice Cake Snacks

Rice cakes are perfect for on the go snacking, but even better when you top them with deliciousness!

Ingredients :

2 Rice Cakes

Low-fat cottage cheese

Cinnamon

Blueberries

Other topping ideas: PB and sugar free jelly, hummus and turkey/ chicken, PB and banana, a scoop of chocolate protein powder mixed with water for form the consistency of “frosting” … the possibilities are endless!

How to Make:

1. Top the rice cakes with cottage cheese

2. Sprinkle with cinnamon

3. Pop some blueberries on

Enjoy!

food

Salmon, Asparagus and Rice

Another favorite is coming out to play today! I literally LOVE seafood, including salmon and it’s so easy to make. Lucky enough, I live in Rhode Island where fresh seafood is readily available. If you don’t live seaside, make sure to look for fish that is wild caught and not farm raised (especially tilapia!) to make sure the health benefits aren’t being washed out by chemicals and the (really gross, you don’t even want to know) things that farm raised fish are fed.

Ingredients:

4 oz of salmon
1/2 of a bunch of asparagus (approximate)
1/2 C of brown rice

Salt
Pepper
Olive oil
Dried basil
Non-stick olive oil based cooking spray

How to Make:

  1. Set the oven to 375 degrees for 20 minutes.
  2. While it is pre-heating, line a baking pan with foil and spray with non stick spray.
  3. Lay salmon on the pan (skin on, skin side down), and the asparagus, mist them both lightly with olive oil.
  4. Season salmon and asparagus with sea salt, pepper, and dried basil.
  5. Bake for 20 minutes.
  6. While salmon is baking, cook the brown rice according to the package. I find it usually takes about the same time to cook as the salmon and asparagus. Drain the rice and scoop 1/2 C onto the plate. There will be extra, great for meal prep!
  7. Carefully take the baking pan out of the oven and use a flat spatula to slide the salmon up off the foil, it should come off easy.
  8. Use the same method to scoop the asparagus onto the plate.

Enjoy!

Pan prep!
Ingredients!
Yum! Asparagus!
Into the oven!
Delicious!
food

Easy Oatmeal Breakfasts

One of my favorite super simple and easy breakfasts!

Macros: 355 calories, P: 9, C: 34, F: 11 (dependent on toppings)

Ingredients:

1/2 cup old fashioned oats

2 tablespoons peanut butter

Chopped strawberries, blueberries or sliced bananas as toppings (mix and match)!

Drizzle of honey

Cinnamon

How to Make:

1. Cook oats

2. Add cinnamon

3. Add peanut butter

4. Get creative with fruit toppings!

5. Drizzle with honey

Add a hard boiled egg on the side or some scrambled egg whites for added protein!

Enjoy!