Breakfast idea..

Big hearty breakfast for a great leg/booty workout! Operation kill that booty!!!

3 oz of salmon, 1/2 cup of egg whites, 1/2 cup of cook brown rice, tsp of coconut oil, 1 cup of broccoli and spinach.

Almond Protein Bars

The almond protein bars I made were really good.

They are high in protein, fiber, low in carbs, and high in good essential fats :)

Ingredients:
5 scoops of Protein powder
1/2 cup of Almond milk
4 scoops of chai seeds
1/2 cup of oatmeal
1/2 cup of oat bran
4 tablespoons of almond butter
1 tablespoon of honey
1/2 cup of whole raw almonds

My own recipe :)

Me time!

Finally I can get some me time where I can relax, meditate and think about present goals.

Stair master baby! Best machine out there!

20 minutes on level 8 fat burning mode with 10 lb weights.
Then 20 minutes of interval training on stair master (working rate 100/ resting rate 40). Then 20 minutes again on QuickStart starting at level 60 then going up 10 every 5 minutes!

Great cardio workout! Try it!

When you break it down in increments of 20 minutes on low high, high low, low high high... A 60 minute stair master workout seems like a 30 minute workout. Change it up and see what works out for you!

Lemon chicken

The chicken I prepared last night taste phenomenal!

Recipe (really didn't measure anything out just added some stuff that I think would taste great together)

Skinless chicken breast
Freshly squeezed lemon juice
Olive oil
Chopped garlic
Dijon mustard
Bragg's Amino's

Allowed the chicken to marinate in the mixture for an hour in the fridge then baked the chicken in the oven.

Breakfast on the go!

That's how I roll! Haha :)

1/2 cup of oatmeal, almond milk, 1/4 cup of blueberries and cinnamon 😋

I love to eat good food!!

I made some delicious tacos for dinner. They tasted so good it was hard to believe. Who ever says healthy Oos taste bad is full of BS and clearly doesn't know how to cook. Every fit person is a great chef ;)

-Lean ground beef seasoned with garlic powder, cayenne and paprika
-whole wheat flour tortillas
-fat free cheddar cheese
-spinach
-salsa

Then prepared chicken for tomorrow (can't wait to eat it)

Marinated chicken in lemon juice with olive oil, chopped garlic, and Dijon mustard :D

Healthy snacks

Protein muffins and protein bars!

Healthy snacks I made and packed for today :) so yummy! All natural ingredients, no added sugar, good in essential fats, high in protein, low in carbs 👍💪

High protein chocolate bars:
Ingredients:
8 scoops of chocolate protein powder
1 cup of oatmeal
1/3 cup of natural peanut butter
3 tbsp of honey
1/2 cup of nonfat/skim milk

Mix together the protein, oatmeal, peanut butter, honey and milk

Form into 5 bars or push mixture down in a glass pan and place in the fridge for about 30 minutes! If in cake pan, cut into squares. Enjoy these healthy homemade protein bar! 😋


Protein muffins:
Preheat oven at 350 degrees F
Ingredients (blend in blender)
1.5 cups of oatmeal
12 egg whites
1-2 scoops of vanilla protein powder
1/2 teaspoon of baking soda
2 tablespoons of flax oil
1/2 cup of 100% pumpkin
2 tsp of cinnamon
1 tsp of vanilla extract (optional)
Nutmeg (optional)

Pour in muffin pan then bake for 20-30 minutes or until firm. Let cool then store in the refrigerator. Taste great cold :)

Monday: Legs

I worked out my legs yesterday. That may be why I'm feeling so tired today

Leg workout:
5 sets of leg extensions
Starting with heavy weights 5 reps
Then decreasing weight and going up 2-3 reps.

3 sets of laying down hamstring curls and 3 sets of seated hamstring curls 12-15 reps each

Hip Adductors and ABductors, 2 sets of 20 reps each.

Stair-master for 20 minutes

Getting back into prep mode

Since the competition it's had been tough for me to get back into the gym. I was working out so hard sometimes 3x a day 2 weeks prior to competition. Ever since, I haven't been as motivated to lift heavy weights as I was before.. Just feeling week. Time to get motivated again and start preparing for the March NPC bikini show held in Arizona. As the year progresses, I'm assuming the competition will only get more tough than it was one I did my first show.

I eliminated sugars from my diet for the competition. I went 4 weeks without any sugar and felt great, full of so much energy. Now that I added sugar to my diet I have not felt that great and I'm feeling tired throughout the day without any motivation or strength to lift heavy. I'm going to eliminate sugar again from my diet and see if I notice a difference.

P.S. my abs are gone :( I have 4 weeks to see them! Hopefully they come in within the next 2 weeks. Time to eat clean, no sugar, and 2x gym time!

Love this!

My favorite... brown rice with coconut oil, cayenne and garlic seasoned chicken with broccoli!!

Bringing home a trophy

Took 2nd place in my bikini class. 1st NPC bodybuilding show and I'm impressed with my results.

Now back to training and eating right after a week of eating out with friends and family.

I have realized that I much rather prepare my own foods so I know exactly what I'm putting into my body. I miss brown rice, oatmeal, quinoa, chicken, broccoli and my healthy alternative snacks!!

Going out with friends and family is not a bad idea but for a healthy lifestyle everything in moderation... Well balanced life means a happy and healthy life!

Competition day!

The day is here! Wow deciding to do this specific show 2 weeks out is very exciting and scary. The first show I intended to do is the one in AZ March 23rd, but here I am in Culver City doing my first NPC Bikini competition! So excited and grateful to be here. I've been training and eating clean/dieting for a while and figured I would give it a shot. The more experience I can get under my belt the better. I love challenges and this definitely has been one. You only grow as a person by stepping out of your comfort zone.

Baked Cheese Puffs..

If I'm craving something to eat out of a bag these are it.

Found these! They are amazing.. Although it is very easy to eat the entire bag! Saving these for after my competition. Can't wait!! 2 more days!!

3 more days!!!

Last workout before my show! #greekyogurt @mountainsidefitness this morning before work. I was so tired but knew if I didn't get to the gym before work I wasn't going to be able to workout again till after the show. Super excited and just want it to be over so I can go back to a less restricted diet ;)

P.S I'm craving dark chocolate covered coffee beans like crazy!! Not having them till after this weekend. Finishing strong!

Prepping!!

My meals for the next 3 days..

Tilapia, chicken, kale, asparagus...

Post Workout Power Smoothie

1 cup of unsweetened almond milk
1 cup of spinach
15 grams of chocolate protein shake mix
Water

Well Balanced Meal

Protein (chicken and egg whites)
Fiber (veggies: mushrooms, spinach, broccoli, potato skin)
Carbs (sweet potato)

Very satisfied after this meal :) all the nutrients I need!

Electrolyte Balance

Keeping your electrolytes balanced during high intensity workouts are very important. Electrolytes such as magnesium, calcium, potassium, and sodium are charged particles found in the body fluids and are excreted in sweat during high intensity workouts/constant sweating or even when you become ill your body's fluids are changed due to diarrhea or vomiting. A balance of electrolytes is crucial for normal functioning of cells in the body. An imbalance in electrolytes can become very dangerous and lead to paralysis, seizures, and/or respiratory arrest. An imbalance occurs when the right foods, high in these minerals, or depleted from your diet. You can find magnesium and calcium in your multivitamin, however potassium and sodium aren't found in your daily multivitamins and are essentially needed from your diet. A restricted diet with intense workouts can become dangerous and cause an electrolyte imbalance. For example, the ATP pump in our cells, generates energy
constantly throughout the day and increases with increased exercise. The sodium potassium pump then regulates the cell and uses ATP (our body's main energy source) to balance osmosis in our cells; it other words, it regulates our body's fluids and helps shuttle water into our cells. The sodium/potassium pump moves sodium and potassium ions across the cell membrane while hydrolyzing ATP (a process where the breaking down of ATP using water occurs). This process keeps sodium outside of the cell and potassium inside of the cell which is essential for proper muscle and nerve function. This pump is responsible for 1/5 of our energy expenditure in our cells and 2/3's of our energy expenditure from neurons (central nervous system cells).

Foods high in potassium:
Bananas (helps lower blood pressure)
Potatoes with skin
Beans
Apricots
Leafy greens such as spinach
Salmon
Yogurt (plan/nonfat)
Avocados
White mushrooms

Sodium foods:
Table salt
Fish and Chicken (most meats have a decent amount of sodium)
Broccoli
Carrots
Brown rice
Egg whites

Ugh

After a bad cheat meal last night I'm a little soft in my abs. Maybe not a good idea 7 days out from competition. So mad at myself. Now I have to work extra hard these next 5-6 days!! Ugh I would have been fine cheating with peanut butter lol. I'm not going to lie.. The pizza was amazing!!

BBQ Hawaiian chicken pizza on thin crust with whole wheat.

Breakfast

One of my favorite meals of the day...

Friday night workout

Success..

Worked out upper back and biceps. Warmed up on the stair master and ended my workout on the stair master. No joke, by far, the best cardio machine!

If you are craving ice cream

I love ice cream and that is something I will not give up :)

Found a brand that a friend recommended called Arctic Zero with 37 calories, 5 grams of sugar, 2 grams of fiber and added whey protein per serving.

Definitely a tasty treat. To make it better I added a scoop of casein protein, almond milk, and chai seeds to it, then blended it very well with a spoon. It was absolutely amazing!

Mint Chocolate Chip Cookie is my favorite!!

Meals on the go

My three meals I had while I was out on the go.. Good to prepare the night before. Plan for success.

Chicken and Tilapia with veggies