Today was a good day.

I slept in this morning until 8:30 am and met up with a couple of friends for coffee and to scope out the local market.

A cappuccino and quinoa popped cakes were my market scores. 

 

Breakfast was a combo of two meals, being that it was 1:00 in the afternoon before I finally ate, followed by a 2 hour nap 🙂 

 

 

After my nap, I took time to configure the exact totals of each food that I would need for food prep for the remainder of the week into the weekend and took a trip to the grocery. I did this partially because I am leaving for vacation soon and don’t want to throw out any unnecessary food, but also because it is a method of willpower.  These last 15 days of prep have been the toughest (the cravings are real).

 

My workout was a late night session, I didn’t get to the gym until 11:30 pm. I had a slight increase in carbs during the earlier part of the day and I felt good. I told myself on my drive that I had 2 more lower body workouts before show day, and I think that gave me new found energy to dig deep and go hard…And I went hard. This lifting session was literally the best lower body day that I have had in months!! I did every lunge variation that one could imagine. My overhead walking lunges were at 105 and my back rack and front rack walking lunges were at 125. I could feel every muscle fiber in my glutes and inner quads tremble with each step. It was an AMAZING.

 
I was at the gym until 1:00 am and when I got home had my last meal of the day which was literally a pan full of veggies  and a plate of egg whites.

I started my morning with breakfast which was my pre-workout meal-
Egg whites topped with hot sauce, steak tips, sweet potato, avocado along with a green smoothie blended with spinach, coconut water, and apple.

 

 

Todays lower body workout focused primarily on Glutes and Hamstrings-

My workout was awesome! I felt great and pushed hard, so my post workout meal was everything! I was so hungry when I cam home from the gym. I was wishing that I had my meal prepped in advance but my tilapia was thawing as I was at the gym.

 

I chopped zucchini, tomatoes and peppers and topped the tilapia with a cajun steak seasoning and cooked it all in coconut oil. It was SO good and the veggies created a voluminous meal that was extremely filling.

 

I spent a good bit of my evening out on the patio. I had my afternoon snack while catching up on some of my favorite you-tubers and while scrolling through IG, this post was made by one of my competitor clients…

So to those that don’t understand the word, commitment….This is what it takes to reach goals. She is dining out with her family. They are each eating their own personal pizza while she is having a pre-prepped meal out of tupperware. Is it glamorous? No. Had she rather eat pizza with her family? Yes.
When I hear people say that they can’t reach goals because of those around them or their family and friends don’t  share in the same goals…well here is what it takes. It is NOT an easy lifestyle, but it is doable.
Once her competition is over, she can enjoy her once weekly indulgence of pizza with those around her, but the remaining time, she will continue making healthy choices. A competitors diet is more strict than the average person; however, once the competition is over, its still a lifestyle.
Eating grilled chicken, brussels sprouts, brown rice, fish, fruits and vegetables does not mean that you are on a diet. It means that you make conscious decisions of what you put in your body. The sooner a person realizes that this is a daily commitment and not a diet, the sooner they realize that what was once a goal, has become a sustainable lifestyle.
Its not easy you guys, but if you truly want to reach a goal and see lifelong changes within yourself, you HAVE TO COMMIT. 

Happy Humpday!!!!

 

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This is my day today, coffee and cardio. I have a rest day from the weights, but I have a double dose of extended cardio today.

 

After breakfast my first cardio session of choice was a mix of the eliptical and light plyometrics.

I had lunch on the patio today. Steak tips, peppers, salsa, guacamole and asparagus.

After lunch, I had a dermatology appointment. I like to go twice a year to have a thorough overview of my skin. Unfortunately, being a strawberry top with freckles, living at the beach and driving a jeep with the top off for 15+ years, it took a bit of a toll on my skin.
Nowadays, my morning skincare routine consists of a layer of SPF 35, full body,  as well as another application post-workout. So pretty much, I walk around smelling like a Florida coconut all year long, but my skin appreciates it 😉
So after slathering on the banana boat this afternoon, my second cardio session was held outside- 4 miles.

Post-Cardio Meal 

My evening will be loaded with Gilmore Girls and some sort of peanut butter concoction – I just found out earlier today that my sister is also watching the GG’s, so it looks as though she and I will continue my evening Netflix tradition while visiting the states 😉 Cant wait!!!

Happy Tuesday!!!

My morning began with a low-carb breakfast- Eggs topped with guacamole, zucchini, asparagus and a green smoothie.

 

My carbs are lowered significantly this week prior to peak week, so lots of veggies will be on the menu.

As usual for Monday mornings, I had client check-ins. I love beginning my week with positive affirmation from clients. Knowing that I am blessed with the opportunity to help others keeps me constantly encouraged and accountable.

My workout today was lower body focused:
-Back Squats
-Back Rack Alternating Reverse Lunges
-Hack Squats
-DB Romanian Deadlifts
-Leg Extensions
-BB Good Mornings

I wrapped up with air squat burnouts.

 

My largest carb sources for the day were consumed post-workout.

 

 

I prepped veggies for tomorrows menu.

 
This evenings cardio was a 4 mile stroll around town. Now it is time for dinner: egg whites, cauliflower, and brussels sprouts.

 
I finished my last episode of Orange is the new Black, so now on to the next. I began watching Lost, and while I enjoy it so far, its not a show that I find so interesting that I just have to watch everyday. So, I began ‘Gilmore Girls,’ and so far, so good.
Take time this week to realize your blessings and be thankful!Screen Shot 2017-05-11 at 2.00.16 PM.png

Happy Monday!!

My morning began at 3 am when I couldn’t go back to sleep, so after two cups of coffee, I went for workout #1: a glute/ham workout, followed with rowing intervals.

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When the gym is empty on a Sunday morning, you selfie montage 🙂

Today was my last high carb day until peak week- I had lots of fruit, rice, sweet potato and even a bagel, which was delish.

 


   After a mid-day nap I headed back to the gym for a chest and bicep workout.

 

While re-feed days make for descent workouts, for me its the following day when I reap the most benefits- So I am already excited for tomorrows quad workout 😉


Happy Sunday!

I woke up at 6:00 am this morning to the sun beaming in my bedroom window. I immediately got up, grabbed my ruck sack and decided to get in some morning cardio. 

It was an absolutely beautiful morning!

 

In between meals I laid down and caught a 2 hour power nap. I normally wake up groggy if I sleep that long mid-day, but I felt pretty descent. I went to the gym and my workout was an overall upper body workout. I did have more strength than yesterday, but my output was still not 100%. I powered through, came home, ate and immediately laid down. For me to nap during the day, and now at 9:30, back in the bed, I must be tired. 

 

Pre and Post workout meals. Does anyone else LOVE peanut butter on eggs? It is my all time favorite combo!! My husband literally gags at this 😉 

Well, now it is time for an episode of Orange is the new Black- then off to dream.

Happy Saturday 🙂

Hey you all 🙂

 

So I got up this morning to a growling belly and was super pumped about having my usual egg whites, that was until I realized that I had no egg whites 😦 Not only was I out of egg whites, I literally didn’t have a protein source of any kind (except for the rock hard chicken in the freezer). So, I microwaved up some oats and tossed a double scoop of BCAAs in my shaker cup and that would have to do. Out the door I went with coffee in hand. I got to the gym, warmed up and immediately into my second warm-up set, my body basically said, “fu@k you.” There was no mentally pushing through, My legs were completely fatigued. I managed to get out a couple of sets, and when I realized that I wasn’t benefiting in the least, I decided to modify my session, gearing more toward plyo-intervals.

 

I blamed my powerless performance on my lack of nutritional sustenance, so  immediately after, I headed straight to the grocery store and loaded up on just the necessities to get me by until next week.

 


You know you’re consumed in prep life when the highlight of your Friday day is a new sauté pan and a jug of PB Fit 🙂

 
This afternoon I did my cardio session at home on the eliptical. I still felt very tired and it took everything I had to muster up and push through, but because I took it easy today, tomorrows program should be on point 😉

 

For the remainder of the day I plan on piling up with Netflix and making my ‘to do’ lists of what needs to be taken care of before vaca. The excitement reminds me of going to summer camp as a kid and packing and prepping 3 weeks in advance:))

Happy Friday!!

Its almost the weekend! I say this with excitement; however, my weekends look identical to my weekdays 🙂 During competition prep, a person (at least this one), tends to have a very structured, almost monotonous routine. I don’t mind. I find as I get older, I prefer a schedule and appreciate organization.
Coffee as usual to begin the day…

Don’t be a shitty person today. This refers to how you treat yourself as well!! Don’t look in the mirror and say things to yourself that you wouldn’t say to a friend. Be good to yourself, love yourself and know that its ok to do so 😉
Breakfast on the patio: Egg Scramble with peppers and onions, asparagus, avocado and a green smoothie (spinach, coconut water and pineapple).

Followed with low intensity steady state cardio.

I didn’t have homework to occupy myself with (yay), so I decided to fill my day with cleaning. DEEP cleaning. I cleaned the inside of my cabinets, washed the outside of all the cabinets, cleaned the windows, mopped the floors, the bathroom, the workout room…literally, I cleaned everything inside and out. I turned the music up, burned some calories and ahhhh, the feels after. That fresh, citrus scent, umm-umm. Love it!
Gym Time- Todays workout was all about the delts- front, side, rear. I love shoulder day. It has always been one of my favorite days. I love a good shoulder pump.

This evening I am exhausted. Cleaning all day was seriously like a full day of cardio. Now its time for a bath and Orange is the new black 😉

 

Happy Thursday!!!

Hey you all!!
I am so excited!! School is officially out for summer!! I am taking the summer off and enjoying myself!!!!!

So, taking it back to Tuesday (playing catch up).
As you can imagine, it was a coffee filled day, and full of studying for finals.

Literally, studying consumed my entire day.

Wednesday:

I woke up, had coffee, and went straight to school to take my last final before break!!!
I was looking a hot mess, but those eyebrows were on point;)

 

My session today was full of squats, squats, and more squats.

This evening I took time for some girly maintenance, I foiled my hair (for those that don’t know, I did hair and makeup for many many years), followed with a deep conditioning treatment. It was definitely needed!! These roots were ridiculous!!

 

I just finished having dinner on the patio and now its time for my usual evening of Netflix.

Happy Hump-day!!!

A new week!!

This morning began with client check-ins, and after I spent most of the earlier part of the day customizing my meals for the remainder of my prep. This will allow me to focus solely on training and all things that need to be taken care of the next 17 days, without the hassle of figuring out what meals to fit into my program.

My meal prep is generally the same each week. I find foods that treat my body right and that my body responds well to and I stick with those.

Some of todays eats…

Can you tell I love my mason jar:) A friend of mine gave this to me filled with goodies a couple of months ago and it holds just right amount of beverage. I literally use it all day, everyday.

Todays workout focused solely on back so my workout was only about 45:00 long, so to make up for the remainder of my gym time, I followed with plyo intervals using the step bench, followed with the stair stepper.
My body felt weak today, so I lightened the weight a bit and increased the rep range 😦 I feel my workouts are a bit incomplete when I have to do this, but at this point in prep, weakness here and there is bound to happen. 

Now that it is 11:00 pm, I am going to pile up and watch the first episode of the newest season of Orange is the New Black (insert excitement here!! 🙂 and then off to sleep.

Happy Monday!!