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!!!

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!!

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

Red ❤️ White 🤍 Blue 💙 Breakfast | Clean Eating Vegan Breakfast Ideas

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!

Flag Oats

Ingredients:

1/2 C gluten free oats

1/2 banana

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!

Papaya Bowl

What you need:

1/2 Papaya (bought at Whole Foods! Easy!)

Dairy Free Yogurt

Chia Seeds + Flax Seeds

Hemp Hearts

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!)

3. Add yogurt mixture to center of “bowl”

4. Top with fruit and hemp hearts!

This one kept me full all morning!

Patriotic Toast

What you need:

Any bread you like, toasted.

Peanut Butter

Blueberries, strawberries, 1/2 banana

How to make:

1. Toast bread and spread with peanut butter.

2. Decorate with fruit!

3. Done! Easy!

Enjoy these fun and yummy recipes!

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!

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