Ok so all I’ve been posting is bikini prep and I have soooo many things fitness, food and prep related that I want to post (thank goodness I can do this from the app haha!) so let’s break it up and have some coffee!!!
Fall is in the air (kinda, it’s 83° right now!) and is exploding in stores and Instagram feeds. Who doesn’t love a good PSL!? But the thing of it is, they are LOADED with sugar! I don’t think any coffee shop has a diet PSL, not even the cute little boho place across from me.
So this one is super easy! Here’s how to make it:
1. Brew your favorite coffee! I use some generic donut shop pods from BJ’s in my Kurig but you can also use Starbucks pumpkin spice or even cold brew poured over ice!
2. Add about 1T of Jordan’s Skinny Syrup Pumpkin Spice. I get it on Amazon, I buy a few of these in the Fall to last!
3. Pour your milk (I use Unsweetened Almond) into a glass and add .25 of a scoop of 1Up Nutrition Pumpkin Spice Latte and a dash of cinnamon! If you shop 1Up I’d totally love if you used my support/ discount code to save some cash money and support your girl!
4. Use a milk frother and blend!
5. Pour that deliciousness on top of your brewed coffee letting it run down the inside of the cup.
6. Top with some more cinnamon and make pretty latte art (yea I failed!)
This one has practically no sugar but feel free to add some Stevia for extra sweetness if you need it, and even has protein so it is great for holding you over in the am during work if you try to push your meals back like I do. Here’s the breakdown!
And here’s a video of me making it:
So get your pumpkin on and happy soon-to-be Fall.
Also I’m actually a Summer lover, especially being lean I loveee the heat. I live in New England (for now…) where it’s freezing and miserable most of the year so when it’s hot I’m in heaven. I do love our New England Fall’s though and hiking adventures and photography! I can’t wait to go hike and do fun things with my boyfriend this Fall!
Actually, I think I’m going to start making my Fall activities list! 🍁🎃🌻
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.
So last week I was full of doubt and fear and for some reason this week it’s disappeared. I still don’t feel ready or like I look ready. I feel like my waist is too big and my glute on my posing side is flat and weird but it’s too late to change posing sides. Having a hard time getting it to pop out because it’s also the side my back injury is on so I’m thinking that makes it weaker and not activating as much. I’m definitely going to have to use the bands to try to activate it more on leg day.
Surprisingly I’m not feeling as nervous this week. Malayna and I had a good poising session yesterday and I’m currently sitting in the sunshine outside Panera smelling all the deliciousness with my coffee because I feel like I just run on coffee right now.
I’ve still been super cold all the time so sitting out in the sun feels great! I’m going to go tanning a couple times (I know, bad) next week and the week of the show because it tightens the skin and it’s good to have a little base color before I get all fabulously orange. Hunger hasn’t been terrible this week, I had my check in today and am waiting to see what Malayna will say we are doing for macros. Breakfast has been my favorite meal of the day because I make French Toast with
Monday – Check in Day!
Finally broke 140 at 139.8!! I feel like at the end of every 10 lbs I hit a plateau. Like 149-142 went fast then I was stuck. Same at 151. Let’s gooooo! No changes to macros or cardio.
Monday check in posing:
Feeling good today! Pushing my first meal back to 12-1:00 so I don’t go to bed hungry, especially on nights I work and need more macros to get through the day. Car is all fixed! I did wake up with a massive migraine due to the incoming rain. But I got 30 minutes of cardio done with the dog, then went to pick up my name change paperwork, hit the gym, got a coffee, went to the social security office and Christmas Tree shop, then home for a nap and meal. Felt better but still not 100%. Finished my ab workout and cardio, made a protein cake for dinner and went to bed.
Feeling much better! Got 30 minutes of cardio done with the dog, met my friend Katie at her gym for back and biceps. Super helpful to catch up with her because she’s competed before! Also helped cardio go by having someone to chat with!
138.6 bummer we were on a roll. Didn’t have a 💩 yesterday or today yet though.
Didn’t sleep great, but I’m going for a massage at 11 then I’ll come home and eat and go to the gym. Helooooo ab lines! I almost have my middle line! Since I’m bikini I’m not looking for a 6 back, but the 3 major lines are important to me.
I chatted about my glute issue to my friend who competed before and she suggested I turn my hips and shoulders like a wrung out rag more. Woah difference! Thanks Katie!
What!? I’ve literally been following the plan exactly what is happening!? I think I need to make an adjustment. I didn’t sleep well last night and am up at 6:15 again. I have a ton of stuff to do today so I’m just getting up to get cardio done. I have to work until 2 am tonight so I’ll get a nap hopefully later, but it’s leg day and I have to go to the DMV for a new ID at 2:15 so I want to get my whole workout and cardio done asap so I can come home and nap. Frustrated and it’s only 7:50 because I expected to be below 137 today. Not happy.
Ok back in the right direction! Posing looked better yesterday to me and people at work last night noticed the difference even from last week. I slept in and woke up hungry after working late and finishing my last snack around midnight. I nibbled in a protein bar from like 11-12 and wasn’t super hungry at work because I brought chicken rice and asparagus with me. This morning I had some aggravation with trying to get my name changed on my credit cards, holy drap it’s literally harder than getting a new ID!
So I wanted to get some fasted cardio in but honestly I was so hungry I walked my dog for 20 minutes and had to come eat because I’m SO irritated with everything from all the cars coming in and out of my complex to it just being so people-y out and I’m not in the mood to be stared at and don’t want to socialize. It’s kinda windy again but not too bad, I might finish my last hour of cardio outside or break it up by doing some at the gym. I changed my breakfast from French toast which was higher carb and fat to oatmeal with egg whites, PB, cinnamon and protein powder because I’m trying to make macros last through the day. Working late nights and doing prep is HARD. Like I’m jealous of people with normal jobs! Ok enough ranting I’m going to go do cardio/ abs maybe some posing and be cranky haha!
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!
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!