NEXT UP!!

Hey Gang-
Before I begin- see this beautiful photo to the left?!? My dear friend Kelley took this photo, and others, for our professional portfolios. We had a blast working on this project and I'm very thankful she took the time to do this for me!!

Now, by popular demand, I've decided to continue my fitness blog. I've decided to dedicate my efforts towards more figure competitions. I'm a little bummed that for now I have to put marathon training on the side, but I can always come back to that at a later time. I am 12 weeks out from my next competition, Ironman Natural in LA at the end of January. From then, there is another competition in February and in March. My hopes are to compete all next year if my body allows it! I'd love to get my hands on a procard!! Many people have asked what my nutrition and workout schedule look like right now...well here you go=)

Here are my current stats
Weight 125
Height 5'4"
neck 12.5 inches
chest 33 inches
waist 25 inches
hips 35 inches
bicep 10.5 inches
forearm 9.5 inches
wrist 6 inches
thigh 20 inches
calf 14.5 inches

Diet: 5-6 meals every 2-3 hours - currently 2 cheat meals, one on Tuesday dinner and one on weekend lunch

meal 1:
1/2 C oatmeal
5 egg whites w/ green pepper & onion
1/2 grapefruit
1 slice ww toast w/ pb

meal 2:
200g baked breakfast beans (low sugar, low salt)
1 med banana

meal 3:
chicken or fish
steamed veggie (broccoli, brussel sprouts, or green beans)
4 oz brown rice or quinoa

meal 4:
protein shake (whey, 4oz NF yogurt, banana, avocado)

meal 5:
chicken or fish
steamed veggie
4 oz sweet potato or brown rice or quinoa

meal 6: protein shake (whey & water)

Workout Schedule

Sunday
AM Cardio (before breakfast): low intensity jog- max 60mins
Afternoon weights: upperback & pecs- 60-75mins
PM Cardio: REST

Monday
AM Cardio: Spin- 45mins
Afternoon weights: legs &abs - 60-75mins
PM Cardio: Run 2-3 miles

Tuesday
AM Cardio: Elliptical - 30-45mins
Afternoon weights: bicep, tricep, shoulders- 60-75mins
PM Cardio: HIIT

Wednesday
AM Cardio: Spin- 45mins
Afternoon weights: low back, legs, & glutes- 60-75mins
PM Cardio: run 2-3 miles

Thursday
AM Cardio: low intensity jog- max 60 mins
Afternoon weights: upper back & abs- 60-75mins
PM Cardio: HIIT

Friday
AM Cardio: elliptical 30-45 mins
Afternoon weights: bicep, tricep, & shoulders- 60-75mins
PM Cardio: REST

Saturday
long run: 8-12 miles

Figure Competition - Sept 2011

With the competition a few days behind me now I'm feeling the urge to begin my next challenge. I learned so much from the hardbody competition and I'm proud of myself for sticking with the training and finding out what I am capable of. Although, I didn't win I know in my heart that I should have. I've learned that following the rules doesn't always get you first place, but it sure as heck makes it easier to sleep at night. At the end of the day, all we have are the decisions we've made. I have no hard feelings towards the competition, because I know that I have inspired people and that is more gratifying than winning. So, thank you to all who followed me on this adventure and stay tuned for marathon training, and much more.

Crunch Time: 9 Days Left!!

Well I have just returned from a 3 week trip to the states to visit family, see friends, house hunt, and attend Scott's 10 year college reunion. I have 8 working days left until the competition and I'm a little nervous...to say the least. I dragged my jet-lagged, head aching self to the gym for my first real workout since I've been gone. I was determined to complete my workout even if it killed me...which it felt like it would. 60 minutes of weights and 60 minutes (7 miles) on the treadmill!! Blah!!

Monday afternoon we landed back in Bahrain. To reset from vacation, I decided to fast for 24hrs before heading into the water drop and 1000 calorie diet. The next 8 days will be the hardest and my energy level will be the lowest. All added sugar, salt, fat, dairy and calories have been cut out completely. Breakfast is 1/2 C plain oatmeal with berries or a banana and a protein shake. Snake is a protein shake. Lunch is 100g sweet potato, 3-5oz baked chicken breast or white fish, and ~60g green beans, broccoli or asparagus. 2nd snake is another protein shake. Dinner is 3-5oz chicken breast or white fish and ~60g green beans, broccoli or asparagus. On top of my lovely meal plan I get to drink a minimum of 1 gallon of water a day. The diet equals a max of 1000 calories, 125g of protein, less than 100g of carbs, less than 20g of fat.

I have a few lingering vacation pounds which will come off in the next day or two. Then another few pounds to land me at 10% body fat and another 5 or so from the water drop. Still hoping to go into competition day @115 and 10%. Wish me luck!

August 12, 2011: 5 Weeks Left

So, here it is - my posing suit!!!!

5 Weeks left until the competition and so far, so good. I'm down to 12% body fat and 121 lbs.

I'm feeling really good about the progress I've made. I'm gearing up to head back to the states for three weeks with limited access to a gym, but have planned ahead gym spots and time. Not to mention I have countless non-gym related exercises to keep me on track. I'm excited to be in weather circumstances that support outdoor long distance running and my goal is to go back to 100 miles a month. I leave on the 15th and the competition is on the 15th of Sept so 4 weeks- 100 miles- that's the goal.

August 3, 2011: 6 Weeks till GO TIME!!

Hey All-
A friend of mine asked what a typical day for me looks like...so this post is for her. Before I get started though....Happy to report I'm down to 14% Body Fat. Only 4% left to reach my goal.

Since I don't have time for daily updates because of school, work, workouts, and taking care of the house, husband and critters, I thought I'd take a few minutes today and give what a typical day and week looks like. My nutrition during the week is pretty consistant, breakfast, lunch, dinner, and two snacks. Daily totals are 1200-1500 calories, 20-30g fat, 125-150g carbs, ~35g fiber, 125-150g protein. As the competition gets closer these totals will change. I track everything and there is little to no cheating. You and I probably view cheating differently...for me cheating means peanut butter on my toast or a diet soda or an extra peice of fruit past lunch time. Those are cheats. They give me a healthy dose of extra calories when I'm feeling hungry or have a sweet tooth.

Workouts.....
Sunday & Thurday: usually off days...I may do a little something, but I try not to
Monday & Wednesday: These are my big workout days. Usually 3-4 hrs
Tuesday: Home workout
Friday & Saturday: Gym or home workout
+ 2 mile run before bed

Today's workout: No workout is ever the same, but here was today's
AM:
60 min spin class
1) bicep curls: 6 sets, 8-10reps, max weight
2) skull crushers: 6 sets, 8-10reps, max weight
3) single arm bicep curl: 4 sets, 8-10reps, max weight
4) tricep kickbacks: 4 sets, 8-10reps, max weight
>Run 1 mile, 8 min mile<
5) row pull down: 4 sets, 10-12reps, max weight
6) straight arm pull down: 4 sets, 10-12reps, max weight
7) Lat pulldown: 4 sets, 10-12reps, max weight
8) seated row: 4 sets, 10-12reps, max weight
>Run 1 mile, 8 min mile<
9) assisted pullups: 4 sets, 8reps
10) assisted dips: 4 sets, 10reps
11) post delt: 4 sets, 10reps
12) pushups: 3 sets, 10reps
13) single arm row: 3 sets, 8reps ea. arm
14) fly: 3 sets, 10reps
>Run 2 miles, 7:30 min miles<

MIDDAY: 10-15 min high intensity calistetics- always different depending on AM workout
1 min: jump up, plank, pushup
2 min: squat, knee up, back lunge w/ 20lb sandbag
1 min: mnt climbers
2 min: round house kick, curtsy lunge
1 min: jumping squats
2 min: sumo squat, side kick w/ 20lb sandbag
1 min: high knee jumprope
+ab routine: ~340reps: 17 exercises: 20reps ea

PM: run 2 miles w/ top of bridge set. Which means...
run up Hidd Bridge (1 mile)
jumpups: 3 sets, 10 reps
pushups: 3 sets, 10 reps
dips: 3 sets, 10 reps
run down Hidd Bridge (1 mile)

TA-DA!!

Day 51: Week 7

Today was an exciting day for me for many reasons. First of all, I have narrowed down my posing suit to a beautiful sparkly purple with crystals and a cut-out side strap. So pretty!! Those of you who know me well, know I like sparkly pretty things, so it shouldn't be a surprise=0) I sent my measurements in to the seamstress just before starting on this blog entry. All I need now are my clear platform heels!! Googling now. Second, I have finally reached below 16% in body fat. I am currently at 15.8% YAY!! I have been working really hard so it is nice to see the fat melting away. Lastly, I have dropped to below 125 lbs. I was up to 130 lbs after my bulk up but now I'm down to a very comfortable 123.4 lbs. Also, I just looked over my calendar and the next quarter of school doesn't start until after the competition, so when I get back from my stateside trip I will have nothing standing in the way of my workouts!!

The pictures you see today are of the suit I think I'm going to wear for the bikini portion of the competition. Not entirely sure yet. I have a little pink one I'm also considering. I spent about 2 hrs after my 3 hr workout working on posing. Teaching myself how to contract every muscle at the same time while still looking posed is very challenging. I took some video footage today that I will share with you all. No laughing=0) I nearly fell over a dozen times and by the time I got to the video idea I was pretty pooped. The lighting is not great but I don't have a real video camera just my digital camera with video option.




Now many of you know that I was not huge to begin with. I was and still am a size 2. The whole point of this competition is to A) challenge myself, B) refine my body, and C) prove to myself that I have what it takes to be confident in a bikini! I'm feeling pretty firm these days but that still doesn't mean I want to get up in front of a bunch of military dudes in a tiny bikini!

51 days ago to now...
-12 lbs
-5.1% body fat
-7.5 inches

Update: July 21, 2011

So, it is 8 weeks until the hardbody competition and I have officially started the cutting phase. There is a lot going on in preparation besides the workouts and diet. I am narrowing down the details for my posing suit and last night I trailed my tanning agent. I'm feeling very bronze today LOL. No pictures this week, since I am swamped with midterms.

Thankfully my diet is pretty clean going into the cutting phase which will make the transition much smoother. From week 8 to week 4 my daily diet will be packed full of protein, carbs, and healthy fats. I actually get to eat more than I normally do!! It is amazing how much food you can eat if you make the right selections!! For example this morning for breakfast I had 4 slices of turkey bacon, 6 egg white scramble with spinach, bell peppers and mushrooms and 1/3 c oatmeal with soy milk...all under 400 calories!! I had a hard time finishing all my food and I rarely ever feel hungry since I eat every few hours.

Daily intake looks something like this...
Calories: 1200-1500 (this will change 4 weeks out to around 1000)
Fat: 20-30 (all healthy fats- no junk)
Protein: 125-150g
Carbs: 130-160g (fruits, starchy vegetables, and true whole grains)
Fiber: 35g (this is a tough one for me)
Water: min 1 gallon (this will change to 2-3 gallons 10 days before the BIG DAY)
*I try to make every calorie count - no empty calories*
*I also am trying to hangout with people who are supportive of my goals, which is difficult because Navy folk like to drink and eat a hell of a lot - and while I have willpower, I can only take so much before I cave.*

Now, there are so many different theories on how to cut, but I think the trick is to find what works for you. A lot of women think that in order to lose body fat you have to do hours of cardio...not entirely true. High intensity training has proved to burn more calories over a longer period of time while keeping muscle mass. Go ahead and google it...I've read plenty of articles backing it. My 30 mins high intensity interval training on the treadmill trumps 60 mins low intensity any day. So my workouts consist of tri-sets (like super-sets but 3 instead of 2), interval training, and high intensity cardio. I do also do some low intensity cardio to burn extra fat on my off days, plus I can read my textbooks while walking=) Gotta run...literally!

July 10, 2011 - Week 6

Going into week 6 I feel confident that I will be able to reach my goals for this competition. I'd like to enter the Hardbody Competition at 10% body fat and under 120 lbs. So far in the last 5 weeks I have been able to lose 10 pounds, 6.7% body fat and 6.5 inches. This puts me at 125 lbs and 14% body fat. I have roughly 2 months left before the competition which should be plenty of time to cut down to where I want to be. My biggest challenge is going to be maintaining and not losing progress while in the states on vacation for 3 weeks right before the competition. I will have about a week from the time I get back until competition time and I'm a little nervous about plumping up while on vacation and not being able to control my workouts and nutrition as much as I do while at home. I'm going to have to be well disciplined for this to work like I want it too.

July 8, 2011 - Quick Update

Well school has started again so I am swamped with homework, but wanted to give you all a quick update on what has been going on in my fitness world.

The gains of week 3 were basically lost due to the hip (psoas) problem I've mentioned before. I took four days off to rest and in turn lost the progress made the previous week, but the rest paid off and the hip pain has calmed down to a manageable level.

The last week I've been yo-yo-ing between 124 lbs and 127 lbs, but my weight has seemed to settle just around 125 for the last couple days which is great for me. The last 5 lbs will be the hardest but I'm determined to make it happen before I leave to go back to the states in mid-August.

I'm very pleased that I'm starting to see the third row of ab muscles form and I hope with hardwork I can have a complete 8 pack for the competition. Time will tell.

I still hit the gym once a week for an extreme leg workout, maxing out on the leg press at 360 lbs!! Other than that just calithetics, cardio, weights, and restistance bands. You don't need a gym to be in great shape!!

Weight: 125
Body Fat: 14.5%

June 25, 2011 - 3 Weeks

Goals, goals, goals. I think the key to success is setting small goals along the way. Goals that are challenging but obtainable. I have weekly, monthly, yearly and even life long fitness goals. My ultimate goals are completing an iron woman triathlon and becoming a fitness model! Those are more like dreams I suppose, but hey! a girl can dream. Until then...I'll just keep working.


I feel really good about my success this week and realized that I'm alot stronger than I thought. I normally don't lift heavy weights, but I had to this week since body weight exercises aren't making me sore anymore. Never thought that day would come, but here it is. So, I'll be venturing to the gym more frequently now to push some weights around. I was a little shocked when I got to the leg press and realized I could pump out 3 sets of 15 at 280 pounds...what?!? Not quite sure where that strength came from, but I was pretty stoked!!


Current stats: Weight 124.6 Body Fat: 16%

Measurements:

Bust: 33.5

Waist: 25

Hip: 34.75

Thighs: (R) 20 (L) 19

Calf: (R) 14.75 (L) 15

Biceps: 10.5

Day 12: June 16th 2011

Day 12 is coming to an end and I'm slightly behind on my workouts due to a stomach virus early this week. Yesterday was my first workout since Sunday, but I was really weak so it wasn't very impressive. Today, I ran a few miles this morning, went through some strength training, and ran a fun run this evening.

I spent some time this week looking at posing suits and contemplating which color and style will be most flattering. I think I've found a seamstress out of Salt Lake who will make me one at a reasonable price. I'm thinking blue or pink... decisions, decisions. I also worked on my 4 quarter turns and free pose. Still not as graceful as I'd like, but I still have plenty of time.

With school out for two weeks I'm switching to a two-a-day training schedule which will be challenging, but rewarding. I'm hoping that the change in routine will help me get over my current plateau and help me reach a new standard. I'm currently the lightest I've been since...well, since I can remember (Probably middle school).

In 12 days I've lost 10lbs, 3% body fat, and a total of 6.5 inches, and no I'm not starving myself, or taking any crazy weight loss pills (which I think are a huge scam)!!

Current Stats:
Weight: 125.4
Body Fat: 17%
Measurements:
bust: 33
waist: 25.5
hip: 35
thigh: (R) 20.75 (L) 19.75
calf: (R) 15 (L) 15
bicep: (R) 10.25 (L) 10.75

Quick Update!

This is going to be short and sweet since I'm gearing up for an all-nighter to finish finals.

Saturday concluded week one. I was able to reach my goal of getting down to pre-vacation weight. I lost 6.6 pounds putting me at 128.8!

So, now I begin week two. I just finished today's workout which was much shorter than usual but all I could afford given the finals schedule.

2 mile run - 17 mins
23 exercises - 850 reps

Baked off 10 chicken breasts for the week.

That's all for now!!

Day 4: June 8, 2011

So, I'm half way through week one and am making good progress towards this week's major goal, which is getting back to pre-vacation weight. My biggest challenge this week is time management. It's finals week for school and with four classes, I'm finding it hard to justify taking 2-3 hrs away from studying for workouts. Another big challenge I'm facing is nutrition and remembering to take the time to eat. I know that sounds crazy, but sometimes I get so wrapped up in homework, I will completely forget to eat lunch. To help with this I pre-baked 10 chicken breasts earlier in the week and set up a time schedule for meals, and snacks. So far, it seems to be working.

This is what an average day looks like. 4 meals, all ranging between 300-500 calories = roughly 1600 calories per day. Breakfast: multi-grain toast w/ jam, fresh egg whites w/ spinach & chicken, 1 C fruit. Snack: I only have a protein shake on the days I strength train. This one is fresh yogurt (not the crap full of HFCS and other random sugars), avocado, strawberries, flaxseed, whey (low sugar) protein powder and H2O. Lunch: Whole grain salad w/ fresh vegetables & chicken. Dinner: Salad w/ chicken.



Workouts this week consist of full body strength training sessions and running. Since another one of my goals is to run 1200 miles this year, it's important that I continue with the running schedule I was on before I started the hardbody challenge. As you can imagine, I'm quite sore. I've been fighting a few minor strains, one in my gluteus medius, which is proving most difficult to overcome and still after two weeks is tender to the touch. Another challenge is the heat!! With temperatures reaching 100+ and humidity ranging from 40-70% I'm finding it difficult to run my normal distances of 8-10 miles and maintain a decent heart rate. So, I started two-a-days. Running 4-5 in the morning and 4-5 in the evening 5 days a week, then strength training mid-morning, two days on, one day off.

So here's all my gear that I have for home workouts, although I normally run outside. I try to hit the base gym for more diversity a couple times a week, but I prefer my home workouts.

Some of you may wonder what a typical strength training session looks like....well it ranges from 18-22 different exercises, averaging between a total of 650-900 reps, with high knee jump rope every two exercises and a ten minute stretch at the end. I write everything down to track progress!!

Here's an example from earlier this week.

Current stats:

Height: 65inches

Weight: 129. 4

Body Fat: 17.2%

Leg measurements are the same. Bust, waist, hip, and left bicep all down -.5inch

Current running totals (miles):

For the week: 18

For the month: 29.35

For the year: 452.6

Day One

So, I've decided to start a blog about my fitness challenges, hopes, desires, and dreams. The next 15 weeks will be dedicated to my current challenge, which is getting ready for my first bikini and figure competition. Now, this isn't a hardcore competition, it's mostly for fun, but I'm hoping to gain enough confidence from it to compete in the 'real' thing when I get home to the states.

So, here comes the hardest part...posting current pictures. I'm not really the kind of girl who likes to parade around in a bikini in front of other people, but I feel to properly portray the progress it must be done. Please keep in mind while posting comments, that I am a real person with real feelings, and if you don't have something nice to say, please move on.

After meeting with a friend yesterday over lunch to discuss strategy, my confidence and motivation was not nearly where it needed to be. So, needless to say when I got up this morning the last thing I wanted to do was take pictures of myself in a swimsuit. Partially since I just returned from vacation and gained 7 pounds and partially because last night I ate an entire large pizza and a box of gourmet desserts. Oops=)

So, today is day 1. New challenge, new diet plan, new workout plan... wish me luck.
Current Stats: Height: 65inches Weight: 135.4

Measurements:

• Bust: 34


• Waist: 27.5


• Hip: 36.5


• Thigh: 21 (R) 20 (L)


• Calf: 15.5 (R) 15.5 (L)


• Bicep: 10.5 (R) 11 (L)

*according to the BioMeasure Machine, my body fat is measured at 20.7%