Bikini Prep Series

8 Weeks Out | NPC Eastern USA

Life update…things have been fought but the storm has passed with thankfully not too much damage. Coach says we will be ready, so WE WILL BE READY.

Last weeks check in I weighed in at a high 138.6 lbs and an extra 1/2 inch on my waist. After my job trauma and trying to get back in my feet financially, I’m happy to say I’m back at my old job and thriving!

However just as I was recovered from that, disaster happens. My precious rescue pup, Gryffindor, started feeling sick. He had diarrhea and so I fed him some chicken and rice which stopped that but then he started vomiting and becoming lethargic. I managed to get a vet appointment somehow and got him in to find he was in extreme kidney failure. No signs or symptoms until it was too late and there was nothing they could do.

I’m not even going to go in to how devastated I was and still am because that would be a whole different blog post. Needless to say I had a few days of eating my feelings and drinking wine, hence the weight skyrocket.

After that weekend I am back on track and weight was down, and up and back down. It’s kind have been all over the place which makes me nervous because I’m NPC you need to be much leaner than when I previously competed in OCB.

I’m staying on track and hoping that changes start coming in because with the extra food I ate I have been pushing hard in the gym as well.

My schedule is still far fuller than I’d like it to be, and I have a project I need to get off my plate and that will leave me with nothing to focus on but NASM studying and prep.

So here we go, let’s hope for the best!

Bikini Prep Series

Peak Week Round 2 | OCB Hall of Fame Bikini Prep

Ok y’all we made it to PEAK WEEK! There’s been a LOT of doubt in my mind about so many aspects of my life, mostly feeling lost, sad and confused about my work and “career” (if you could even say I have one) and what the heck I’m actually doing. But the one thing I have NOT second guessed or deviated from is my commitment to fitness and competing. It’s leading me to think maybe this is where I belong for work, because nothing else seems to well…work.

Start of peak week 7/15/22 vs 5/6/22

Not only am I so excited about the improved package and posing I’m bringing, but I’m so excited to put on my sparkles and get up on stage again. It’s crazy that in 10 weeks, while on a caloric deficit, we most definitely recomped and put on muscle. I pushed my heart out every dang day in that gym, and through cardio, and prepping food to eat around my crazy work schedule. You think prep is hard? Try doing it when you work on your feet until 3 am, and have to split your food up to get you through working out, cardio and work, plus the little amount of sleep I’ve been getting. I’m pretty sure I’m too old for this now!

Peak week 2 vs. Peak week 1

So needless to say if it’s one thing I’m happy about it’s how I look! Here are some of my favorite meals I’ve been eating before peak week:

Extra lean ground beef tacos with Mr. Carb tortillas
PB and Banana French Toast for refeed days!
Shrimp, veggies and jasmine rice for work
Bison burger for 4th of July!
Nuts and more, PB Fit and protein frosting rice cake dessert
Cod, sweet potato, asparagus
Apple PB Protein oats

Ok, so let the peak week BEGIN! I’m going to spend today trying to relax, because I feel like I got hit by a bus after work last night. If anyone has any career advice for me, drop it down below or send me a message on Instagram @aliciaataylor_ or @alicialairdcreative 😍

Next post will be another day by day documentation of peak week weight, food pictures feelings!

XO

Alicia

Bikini Prep Series

Bikini Bodybuilding Show 2 Prep | OCB Hall of Fame 2022

So last week I allowed myself to have a few treats and it’s perfectly ok. I stayed pretty close to my macros, and enjoyed some chocolate after my cheating 2 days post show!

I allowed myself to have wine, pizza, mozzarella sticks, sushi, donuts, Cadbury eggs…whatever. It’s out of my system and I’m ready to be back on the wagon for my next show before we go into a building season.

Debut Class B

Looking at my stage photos I’m SO proud of how I did and placed! I’m so happy I placed at all! First in Masters Class B and Third in Debut Class B! I also see where I can improve! I need to work on those shoulder caps (lateral and posterior especially), growing the glutes, and tightening the waistline coming in leaner. My abs could use more work too because when I was in my building season last summer I was not only drinking too much, but skipping ab workouts. Adding some weighted ab exercise and more ab training will get my lines to pop more!

Monday 5/23/22, First check in post show

Weight: 136.6, 1.6 lbs above stage weight

Not mad about this at all! Now I’m not going to be updating my weight and documenting daily like I was during peak week, but I will do weekly updates from check ins and start posting more of my workouts, food, and fitness tips. I’d love to use my graphic design skills to make infographics, custom fitness illustrations, and designs for the fitness industry. If only I could get a JOB as a graphic designer for a fitness or supplement company or really anything in the bodybuilding world. I’ll keep dreaming and manifesting. Everything I need is within me. On that note I’m going to explore a new opportunity tonight and am nervous but super excited. Can’t compete when you’re broke!

The good thing is we are going into this (or continuing this) prep with more food and less cardio and the scale has been good to me. I’ve been able to have more energy and really push weights in the gym. I’ve been trying to focus on the muscle contracting as I lift. I really see where I need more roundness in my glute and shoulder muscles and am breathing and focusing on them as I work.

Another thing I’m working on is my NASM-CPT and Nutrition Coach certifications. If the bar doesn’t work out, I could work as a trainer and NC at a gym which would leave my weekends open for weddings and competing!

I feel like good things are coming and I just have to be patient, keep working hard, and keep putting myself out there. In my career, I have a lot of talent and things to offer. Just because I’m not appreciated now doesn’t mean that I won’t find somewhere else to appreciate me.

Photography, design, my illustration idea, and a new start at a new place are exactly what I need. Going into this next show at a better starting point is going to help me come in better than before!

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 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!

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

Low Carb High Protein Breakfast

Recipe inspired credit EatWell 101: https://www.eatwell101.com/keto-low-carb-breakfast-egg-muffins-recipe#

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!

4 Eggs

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!)

Scallions

Italian seasoning

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!

Also stores in the fridge well as meal prep!

Enjoy!

Xo, Alicia

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

food

Perfect Fall Breakfast

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.

Ingredients:

• 1/2 C dry oats

• 1 small/ medium Apple

• Cinnamon

• Almond butter, natural peanut butter or my new fave PB Fit

• 1/4 C egg whites

• Sprinkle of cheddar cheese

• Green onions

• Salsa

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!

ENJOY!

Adding cheese!
Plate and top with chopped green onions!
Add salsa! Yum!
Oats with chopped apples and added water before hitting the microwave!
YUM! I also love PB Fit but I don’t have any here at my boyfriends house.
Yum!
The chickie girls!