I want to touch a second on the term peak week. To peak, means that you completely deplete the glycogen stores in the body and toward the end of the week, the goal is to fill these glycogen levels to their fullest (without spilling over). (** I will do a complete separate blog post on peak week later that will include the truth and myths behind the “magic” **)
My morning began with having my nails and toenails done thanks to my husband who told me to go and enjoy myself 🙂 My poor toenails have taken a beating over the last few months due to it being race season. I have had two nails that turned black because of bruising, and one completely fell off (except for a tiny bit of new growth), so having them professionally done was a must!
These were my inspiration colors to go by. I wanted to keep the color neutral and I decided to go with gel formed tips rather than the traditional plastic tips. I forgot to snap a pic of the final outcome in the natural sunlight, so I will share those tomorrow 😉
Some of todays menu:
Peak week nutrition is pretty brutal in the beginning of the week. It is very low carb, so volume eating is key. Broccoli and avocado are staples.
This afternoon I completed my first depletion workout- A full upper body workout that included two exercises for each muscle group, as well as, calves and abs. I did 4 sets of 20 reps for each exercise. My entire workout took my usual hour and a half.
This evening my cardio consisted of a low intensity jog outside.
Day 1 of depletion isn’t terrible. I would normally opt for my first depletion workout to be lower body (while the body is still holding some glycogen stores), but seeing that my Glutes and Hammies are still sore from my last leg day, I had to switch it up a bit. I suspect as usual the next two days will be a bit brutal, but hey, the end is near!!!!!!!!!!!
Happy Monday!! Take a second to be thankful in advance for the blessings headed your way this week!!
Wrapping up another week, getting one step closer to the WBFFstage for this season…
One word to describe the last two weeks of prep, challenging. At two weeks out, my cardio increased substantially and calories decreased, so the physical demands on the body are inevitable. Mentally, it has become more demanding as well, but I continue to push and remind myself that the end is near.
I enjoy structure. I enjoy tracking my macros. I enjoy following a training program; however, I am ready for a break, a moment of free range living. While I look forward to a few days of guilt free indulgences post-show, I am mostly excited to get back to training without an obligatory regimen. I am excited to lift heavy weights without the fear of injury due to a caloric deficit and I am excited to go for a run without anticipation of calories burned.
As I sit here typing up this blog entry, I have wrapped up the terrible two week out stint of prep and now head into peak week!!!
As I sit here on Saturday morning, I realize I never pressed the magical “upload” button for yesterdays post…
My morning began at 6:30 am, entirely too early, seeing that I wasn’t in bed until 2 am. After trying to force myself back to dreamland with no success, I got up and had breakfast on the patio.
Today was a rest day, so I kept myself busy with the normal girly maintenance routine.
After a fresh face and sealed ends, I went down to one of my favorite local boutiques and scored some new wedges and oversized linen box cut tops for my vacation.
I am really into neutrals this summer, so I kept it basic with the wedges, black and tan, and I got three identical tops, all in different colors (white, camel and olive).
My evening consisted of Gilmore Girls and dreaming of my post-competition meal 😉
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.
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.
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!!!
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 Rack Alternating Reverse Lunges
-DB Romanian Deadlifts
-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!
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.
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:))