Hi y’all!! Well, here we are halfway through another week. My time here with my family seemed to be flying by, so I extended my stay even longer 😁 Now, I will be here in the states until mid September, so basically the entire summer. I will head back to Italy for the last month of Summer, which is absolutely the most perfect time of year.

Each day this week has began as usual, with coffee & cardio ☕️

 
Tuesday morning’s cardio was a run downtown. Even though it was only 5 miles, my calves felt like it was ten!!

 
My cramping legs let me know that I was a bit dehydrated, so Immediately after my run I mixed up a post-workout shake of coconut water and protein powder. Organic coconut water has over 700 mg of potassium per serving, so it is perfect following sweaty training sessions.

 

 

This morning, sister and I did one of her workouts. She likes to follow Shaun T and this morning we did Speed 4.0. It is different than my typical cardio sessions and I really enjoyed the mix up. Shaun will be part of our am routine over the next few weeks 😁

 
Throughout the last three weeks since my competition, I have introduced gluten back into my diet; unfortunately, even though within my macros, I often allowed for too much and I have been paying for it. Inflammation has been the major consequence which yields water retention, nerve pain and full body tenderness. So, I decided that I would enter this week with an 80% paleo approach and over the next few weeks, I will slowly integrate it once again (within reasonable rations). 

 

 

My clients have made me so proud posting their will and dedication to nutrition as well this week!! 😁😁😁 #proudcoach

 
And of course daily snap-montages with my mama are a must!!!!!

I hope you all have had an amazing week thus far and it continues throughout!! 
Take some time to count your blessings today ☀️

Hey Y’all 😽 Once again, I got behind on my blogging this week. It just baffles me that I have absolutely no classes this summer and each day I feel like there aren’t enough hours in the day to do everything 😝
SO, here are some randoms of my week into the weekend….

 

With the afternoon heat and humidity, sister and I decided to get our workouts in at the beginning of the day, rather than in the evenings this week.

 

Friday night was spent with these little divas, a.k.a, my nieces. We played nail shop where I was Ms. Kim the nail attendant, and we all ended up with freshly painted paws 💅

 

Saturday was an all day girls day. After breakfast at Cracker Barrel, we headed North to Chattanooga, TN where we scored some pretty sweet deals 👗👛👠

 

We had lunch at my all time favorite place for a salad, Jason’s Deli. I could eat this salad everyday of my life!

 

Saturday evening snaps with this sneaky little sugar bear, Miss. Aubrey.

 

This morning I woke up and had a coffee the size of my face, followed with some BCAA’s and cardio.

 
We spent our morning at church, followed with lunch at Don Chicos

I had chicken fajitas.
**Pro-tip – when eating out at a Mexican restaurant, one of your healthiest options is the chicken fajita (minus the rice and beans, sour creme, and tortillas).

Mom, sister and I just got in from our usual 3 mile stroll, and now its time for Gilmore Girls.

I hope you all had an amazing weekend and found many reasons to smile 😁
Tomorrow is a new day, a new week. Don’t keep putting off what you wish you would’ve started today!!

See you guys tomorrow!!!

Hey you all!! I have been m.i.a. the last couple of days. My mom and I went out of town for a couple of days, and with sporadic wifi I didn’t find time to blog. So, here I am today 🙂

This whole day today I thought it was Wednesday, so every email that I sent out  began with, “happy hump-day.” One of my competitors who is in her hardest week thus far (at this point in prep you’re always wishing it was a day later), replied back, its Tuesday 😭 Lol!!

I began my morning with some outdoor cardio, a 3 mile leisurely stroll… 

 

 

Breakfast following was chicken, peppers and onions cooked in coconut oil, with avocado and a side of salsa.

 
Mama and I with our daily ritual of checking out snap filters 🙂 We have a routine of this everyday, so by the end of my stay this summer, we should have a pretty cute photo book montage. I can’t have too many pictures with my mama, especially living overseas and not getting home as often as I’d like 💜


We went grocery shopping and picked up food for the rest of the week. 
Lunch was green beans, sweet potato and eggs…🍳

 
This evening I got in a high volume, body weighted leg workout followed with cardio with mom and sister

I am so excited that my Xanthen Gum finally came in to make Pro-Yo!!! I looked in every store in town and was unable to find it, even in Wal-Mart!! My sister ordered me some online and it finally came in!!!

This was the perfect end to my…. Tuesday 😂

I woke up this morning ready to to hit the road running and that’s what I did.

Being that I have a good long break in my race roster for the season, I have to keep my endurance up for my final race of the season in September (the longest one of the year). I got in about 8.5 miles and it felt great!!
My mom lives on Lookout Mountain in north Alabama, so the rolling hills combined with humongous humidity at 90%, made for terrific training. I felt  good the entire run, and surprising enough, my lungs felt even stronger than my body💪

 

 

I spent a good portion of my day working on programming for clients. I am beyond blessed that I get to do what I love, and the fact that it is so rewarding and makes genuine impact on each individuals life, is just icing on the cake 🙏

 

All white everything today. Now to see if I make it through the day without spillage 😝

 

Tonight the I joined the fam for a trip downtown to a local car show. It is an event that they hold once a month and it seems to be an opportunity for people to get out, hang out and socialize, which is awesome. I really enjoy it each time I come home. It makes for a good chance to run into old friends that I haven’t seen in years. Seeing that it was pouring rain a half hour before we left, the white linens turned into denim cut offs, a college tee and a baseball cap.

 
After dinner we came home, and sis and I with our full bellies, decided to take it outside for an evening stroll and convo.

 
Now an episode of Gilmore Girls 🙂

Happy Saturday!!!

Hey you all!!

As most of you know, I am in the states for the summer, so I feel like everyday is the weekend right now, but for those of you that call it a wrap at work today, Yay, I celebrate with you!!!

My morning began with girly chit-chat around my moms kitchen table over a pot of coffee ☕️ (it just doesn’t get much better than that). After, we tried out some new face paint along with a new Kylie lip color, that was super posh on my mother 💋

and of course we grabbed a couple of snaps to mark the moment 😉

 

After, we went bouncing around town and hit up a few thrift stores. Hunnie… (insert extra southern drawl), I can’t even begin to explain my love for a bargain! I LOVE a good second hand store!! I found a couple of pairs of slacks and tops for under $10 😁

This evening we went to Cracker Barrel and I had chicken and dumplings with broccoli. It was a 550 calorie meal with macros that fit perfectly into my day, but then, this little sandy haired boy selling peanut brittle for his youth program at church came and wheedled me into a box. Lets just say my cheat treat for the week wound up being consumed in the back seat on my way home 😝

Following my weekly indulgence, I did manage to get in an evening stroll before bed.
I hope you all have a wonderful weekend, and remember, don’t ruin the progression made throughout the week!!

Don’t expect others to understand your grind, when God didn’t give them your vision. 
We all have different goals and dreams, which have been blessed upon us by God; Visions in which, God didn’t intend anyone else to foresee. A lot of people won’t understand your grind or the work that you put into something, because it is not their goal/dream. It is solely for your own purpose; to fulfill God’s plan for you.
I accept the fact that some people will never understand my grind and my “obsessions”, and I refuse to be discouraged if they never do.
Do what you love and love what you do. If it means working in silence and letting your success be the noise, the so be it.
Always believe in yourself and God’s purpose for you in life, that’s all that matters. 

Hi y’all 🙂

I woke up this morning, had my coffee and immediately got in 5 miles. Beginning the day with cardio sets up your metabolism for the rest of the day, and for me personally, it allows me to get my head set for the day ahead. I try to take this time to count my blessings and release the gratitude for all that I have, and all that is to come. Gratitude has the ability to overpower the dangerous emotions that can sidetrack us. The two emotions that mess us up the most are fear and anger. You can’t be grateful and fearful simultaneously, and you can’t be angry and grateful simultaneously. They just don’t go together.
Proceeding practice of gratitude, I take time to envision and manifest the things to come. Call me crazy, but I know without a doubt that I had a large part in conceptualizing my life’s plan. Some believe in God, some believe in the powers of the universe, some focus on Buddhism, dharma and the laws of cause and effect; whatever it may be, they all share in the same recognition that demonstrating faith and positivity repays us with progression and success.
My point, our thoughts dictate our behavior and mindset, which holds the secret to our personal transformations.

 

Breakfast this morning was quick and easy: Quaker 1-minute oats mixed with bpi’s vanilla protein and a green smoothie (coconut water and spinach).

 

Some people desire to hold the same physique that they present on competition day. I personally find contentment where I am now (1.5 weeks post show). I appreciate my body with a slightly fuller appearance. I hope to hold steady where I am for the next few weeks (you guys will soon see me facing some down time), but maintenance is very possible, and then, in the weeks to follow, it will be all about them gains (oh the excitement)!!!

 

Mama and I did some running around town today and of course had to selfie with our ball caps on. I think as I get older, I look more and more like my mother. Im definitely ok with that 😉

 

After Instagramming a personal message to my sister today, regarding the thievery of her monster, I did a quick consideration of a choppy bob 😉

 

Sissy and I had a pretty intense lower body session outside this evening. The workout itself was a tough one, and then add 90% humidity and sun glaring directly into the eyeballs..It was semi-brutal!! We still managed to get in our nightly cardio session of 2 miles once mama declared she was hitting the road without us if we didn’t get up… We mustard up the moxie and joined her 🙂 These evening strolls of ours make for the best girl talk, so they are always enjoyable and quite comical!!

 

Now for a night time snack of protein and oats and an episode of Gilmore Girls.

Goodnight my fit friends!!
Happy Hump-Day!!!!

Hey you guys!

Coffee the size of my head to start the day…

 

I took it outside this morning for a fat burning cardio session fueled by Jay Z.

 

 

Breakfast was zucchini and chopped onions cooked in coconut oil, 1 whole egg and egg whites with a green smoothie (coconut water and spinach).

 

 

I spent the majority of my day meal prepping for the next few days:
Green Beans, Sweet Potato, Eggplant, Cauliflower + (not pictured): Cucumber, Zucchini, Bell Peppers and Spaghetti Squash.
I really wanted to “freestyle” with my macros while on vacation, and gave it my best shot this past week, but coming off of contest prep, that approach is just not befitting and to be honest, it gave me a bit of anxiety. Reverse dieting must be managed as meticulously as competition dieting in order to prevent major metabolic damage; therefore, the following few weeks I will continue with an outlined menu for 80% of my meals.

 

 

Lunch today: Ground turkey and peppers sautéed, topped with low fat mozzarella cheese and spaghetti squash topped with organic pasta sauce, parsley and oregano

 

Todays pre-workout fuel: Spicy tuna on a rice cake, apple slices, cucumbers and peanuts

 

 

Sister and I had a front porch workout focusing on back, delts, and glutes, followed up with a selfie montage 🙂 and then mama joined in for an evening stroll (1.5 miles).

 

Post Workout was a duplicate of my pre workout meal with an addition of eggplant .

 

 

 

This evening, I had oatmeal and egg whites topped with texas pete, along with a Josephs wheat pita topped with a mix of coconut oil, chocolate protein powder and cinnamon- 

Now to call it a night…

Happy Tuesday!

A new week means a fresh start for whatever it is that you continue to put off! 

Mama and I were in desperate need of some nail TLC, so we were determined to be the first in line to get our mittens manicured this morning. So almost immediately after waking, we were getting ready and out the door we went.

The nail salon that my mom uses stays insanely busy and they don’t take appointments. It is literally a first come, first serve service. When she told me that we needed to arrive 45 minutes prior to the salon opening, I giggled. I thought this was a joke! No, seriously, we got to the salon and people were already outside lining up!!! This is me sitting on the sidewalk after standing for a half hour  🙂 It was worth the wait!! Thanks Lilly and Bill for my freshly painted paws!

 

Todays lunch: peppers and ground turkey cooked in coconut oil and cucumber

 

Not even an hour later I was hungry again: Chocolate protein oats and coffee

I normally spend a majority of my Mondays completing client check ins, but that  took up a large part of my evening yesterday, so I got in some much needed quality conversation time with my mama. No matter what the topic, talking it over with your mom or just having her to listen is the best.

This evening we were watching Steve Harvey and a commercial showing a peanut butter and jelly sandwich came on. I realized how long it had been since I had a real peanut butter and jelly sandwich (not PB2 and sugar free jam). I made me one that was dripping with jelly and a side of kettle cooked chips. it was absolutely amazing! Well, it was until I realized that my macros were over at this point!

 

Mama, sister and I took it outside for 3 miles of cardio tonight and now I am piled up getting ready to watch an episode of Gilmore Girls and call it a night.

Tomorrow is my first double session training day since competition prep, and I am stoked and ready!!!

I hope you all had an amazing Monday!! 
If you failed to get it right today, tomorrow is a new day as well!!!! 

Good morning fit friends! 

A Sunday morning snap montage to get the day going. So I signed up with snapchat two days ago and have only sent out one snap, but I do think the filters are so much fun!!

Per usual, every morning begins with a cup of coffee and usually another two to three throughout the day. Im an addict, seriously.
Back home in Italy, I rotate among three to four coffee cup options because I have limited cabinet space, but this is not the case at my mamas house!
For those that have been asking what I put in my coffee…my first initial cup of the day I like to add a sprinkle of BPI’s Keto Bomb coffee creamer (careful for those who have a low fat intake), but all other cups I drink black and extremely strong 😉 For those that are looking for a virtually calorie free flavored option, a splash of 30 calorie almond milk and a single serving of stevia is perfect!

Breakfast this morning was an egg omelette filled with peppers and onions, topped with hot sauce.

The weather was perfect this morning, so I got in a lower body session on the porch. I kept it extremely light with higher reps to make certain that my back was in good shape, and it felt great. Tomorrow I should be back to heavier weight! (drinking bpi’s bcaas in fruit punch).

Can we seriously take a moment to adore my moms porch. She is such a Genevieve when it comes to decor. Her house exemplifies a Country Living magazine.

Off to church…

A green drink was consumed this evening before us girls took an evening stroll (2 miles).

My evening was spent working on programming and client check-ins.
It was a great day 🙂 #blessed