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Post Workout Snack🍴Rice cake topped with bananas and almonds with @bpi_sports cookies and cream protein🍪

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post workout super smoothie: Cherries🍒 spinach🌱 bananas 🍌 and @bpi_sports chocolate cookie

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Post workout Super Smoothie🍹 @bpi_sports strawberry cake protein powder🍰 mixed with strawberries🍓and almond milk.

I am already one week down!!
My first week of competition prep for the 2017 season was a success 🙂
My workouts for the week were on point- In each lifting session I felt strong and my MetCons were super intense.

Eating from tupperware and finding time between classes to fit my workouts in with the intensity they deserve can get tough. School can make the days long and a bit stressful, but I plow through knowing that the struggles will all be worth it!!!

I immediately saw results this week with my measurements and on the scale due to the intensity of MetCon training. I could care less about the number behind my weight; however, measurements and progress photos are great for tracking progression.

Measurements:
WEIGHT: 137.5 
 
CHEST: 33         
WAIST: 28.25      
HIPS: 32    

Meals for the Weekend
This early in the game my macros are high and lack of satisfaction is not a factor. If anything, I am still struggling to get it all in. I reverse dieted for quite a while preparing for this prep, and it will without a doubt make all the difference when it comes to cutting. 

Cheers to a successful week!!

Well, it is officially that time of year again!!!!!! Contest prep begins!!!!!!
I will be competing again this year with the WBFF and I will be aiming for that PRO-CARD!!!!!!
I am beginning prep for this show at 20 weeks out. My contest date is scheduled for July 1st! I am super pumped to get going and I am determined to make this prep the best yet, bringing my best package to the stage!
As with my past shows, I will bring you guys along throughout my prep and include you all in the good, the bad, and the ugly:)

Well, lets get right down to it….
I will post below my starting stats: weight and measurements, along with where I am beginning with my training program, cardio and nutrition.

Weight and Measurements:
WEIGHT: 138.0 LBS
CHEST: 34
WAIST: 28.25
HIPS (NARROWEST POINT): 33
HIPS (WIDEST POINT/GLUTES): 37.5
THIGH: 21.5

Training:
Monday: Legs (Quad focus)
Tuesday: Olympic Lifting + HIIT/MetCon
Wednesday: Rest Day
Thursday: Legs (Hams/Posterior Chain)
Friday: Olympic Lifting + HIIT/MetCon
Saturday: Upper Body Accessory + Cardio
Sunday: Upper Body Accessory + Cardio /or Rest (tbd)

Nutrition:
I am currently 11 days into the Paleo Challenge with my CrossFit Crew. I will continue this challenge throughout February. I am normally gluten/sugar free due to gluten sensitivity and the only grains I consume are oats and rice, so Paleo is a nutrition program that works well for me and is quite easy for me to adhere to.
I post 90% of my meals on an IG account that is specifically for tracking my food, so if you need ideas on meal prepping, head over and follow that account
IG: https://www.instagram.com/tiffanysnutritionlog/

Well, time to get day #1 of prep going!!

Here is a flashback to last years show…
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Top tier athletes know that success depends on nutrition. Carefully choosing the foods you eat will determine your success. By eating wisely, you will reap the benefits of being properly fueled-Maximize muscle growth, aide recovery and correctly replenish glycogen stores 🍆🍳🍖🍎🍌🍗🍠🍅🍊

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It takes diet AND exercise:

Weight loss is generally 75 percent diet and 25 percent exercise, so it starts in the kitchen.
So, what should you eat? I personally feel that a diet consumed of meat and vegetables, nuts and seeds, some fruit, little starch and natural sugar is best.  But just as important as knowing what foods to eat, accurate and precise consumption is necessary to optimize physical performance. A good diet will increase energy, sense of well being, while simultaneously flensing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction. Diet is critical to optimizing human function.
It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain and lead to more serious habits (binge eating). Striving for a more balanced plan that focuses on fruits and veggies, lean proteins and healthy fats keep you sustained while regulating glycogen levels- and never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).
While you can lose weight with diet alone, exercise is just as an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density (no-one wants to be “skinny-fat”).
It’s a no-brainer that diet and exercise are both crucial to your well-being and your waistline. While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet.”

Hi everyone 🙂
It has been a little bit since I have created a “personal” blog entry.
So, let’s catch up!
As I sit here, typing away, I am recovering from an awesome lower body training session. Today I worked Tri-sets of back squats, high-hang cleans and squat cleans.
I have been working on creating a new program for myself which focuses primarily on Olympic weightlifting and Powerlifting four days a week and two days a week focusing on isolation movements (not my favorite), but by the end of the week my body is beat down and my hands are spent, so isolation at that point is the only option 🙂
I have plenty of time at this point to focus on building some mass along with an increase in strength. I have no plans to compete again this season, so as of right now, I don’t have a show for another 9 months. This allows me to set pretty big goals for any changes that need to be made. So for right now, adding mass is definitely at the top of that list.
It has been twelve weeks since my WBFF show in Kansas City and I am happy with where I currently sit. I have reverse dieted to a point that I am now at an estimated 1800-1900 calories a day. I am currently not tracking exact macros. I am eating intuitively with two “treat meals” weekly. I sporadically track macros (one to two days a week) to have a relatively good estimate of where I am.
I will continue to log totals of all of my lifts for the following two weeks and from that point I will follow a split of light, medium and heavy loads (taking percentages of my 1RM and basing my program from these).
As for my diet, each day will vary to accommodate the program. Heavy days will require a higher caloric intake and lighter days slightly less (a bit of a carb cycle without dropping too much fat on the higher carb days).
As far as cardio goes….I have two types of cardio that I currently alternate between. The first being; a typical CrossFit WOD (whether it be a sprint, AMRAP, chipper or RFT) following my programmed training session or the second being; a more scaled version (light weight) typically done first thing in the morning. I base my cardio off of my schedule each day.

Today is officially my first day back to school!! I took the summer off to head back to the states for four weeks to enjoy a nice vacation following my show, so  now it is back to the grind!!
I have a full schedule on my hands; Between coaching my CrossFit class, training clients, creating customized online programs and school, I am one busy bee!! But I am beyond blessed and so thankful that I get to live this amazing life!! I wouldn’t have it any other way!!!

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Nerding out and doing work on this beautiful day. Weekly check-ins with my online clients while getting some sunshine 🙂 So beyond blessed to live this life!!

My Latest V-LOG 🙂 Thanks for watching!
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Beef liver is one of the most nutrition packed foods in the world.  In fact, it is 100 times more nutritious than muscle meat. It is one of the richest  sources of amino acids compared to other protein sources; essential for body cell growth, repairs and regeneration.

While it’s true that fresh fruits and veggies are full of vitamins and minerals, their micronutrient content doesn’t  always hold up to what is found in meats and organ meats – especially liver.

Most animal foods contain some amount of vitamin B12, but by far, the best source is liver which should be eaten at least once a week. Many disorders of the nervous system result from vitamin B12 deficiency causing a myriad of illnesses and behaviors (less than optimal functioning brain and nervous system, such as difficulty in thinking and remembering, panic attacks, weakness, loss of balance, numbness in the hands and feet, or agitated depression). Beef liver plays vital roles in the production of genetic materials and red blood cells and in neurological health.

The same serving of beef liver supplies 917 percent of the adult female RDA for vitamin A and 713 percent of the adult male RDA. Vitamin A is integral to vital organ, immune, vision and reproductive functions and is also active in cell communication, growth and differentiation. A slice of beef liver also offers 212 percent of the adult female RDA for riboflavin and 179 percent of the adult male RDA. Riboflavin helps your body metabolize food and maintain vision and skin health.

A popular objection to eating liver is the belief that the liver is a storage organ for toxins in the body. While it is true that one of the liver’s role is to neutralize toxins (such as drugs, chemical agents and poisons), it does not store these toxins. Toxins the body cannot eliminate are likely to accumulate in the body’s fatty tissues and nervous systems.

It is recommend to incorporate organ meat into your diet at least twice per week.  In fact, the more organ meat in your diet, the better, especially if it’s grass-fed.  Because the flavor can be challenging for some and because cooking organ meat can be daunting, I am sharing my favorite way to prepare beef liver 🙂

Ingredients:

100-115 gram sliver of beef liver (about 1/2 inch thick)
1 Tbsp. organic, salt free butter
2 Tbsp. coconut flour
2 tsp garlic salt
1 Egg

Directions:
Whisk one egg and pour into a Ziploc bag. Add beef liver, seal and lightly shake until evenly saturated. Add coconut flour, seal and lightly shake until coated (some may prefer more breading- in this case add more egg and flour).
Using a cast iron skillet over low-medium heat, melt 1/2 Tbsp butter then add liver and sprinkle with 1 tsp garlic salt. After 3-5 minutes, remove liver, adding 1 Tbsp butter and cook liver on opposite side, sprinkle with 1 tsp garlic salt.

Serve with caramelized onions and grilled asparagus.