Post Competition Goals

Post Competition Goals

It’s Sunday! Last day to relax and prepare for the crazy week ahead. Putting off my workout…. snuggling with my cutie 🙂 My stomach doesn’t feel so great, too much coffee and not enough food perhaps. Ughhhh, feeling ill. So naturally I’m posted on the couch surfing the net, reading inspiring blogs by fellow competitors, and attempting to write my own. I figured I might as well write about the topic that has been on my mind for the past few weeks: post competition goals.

It’s no lie that a lot of priorities that were once front and foremost in my life have fallen to the wayside since training for this competition. My every day has been consumed with training, writing my workouts, prepping my food, calculating my macros into myfitnesspal, loads upon loads of laundry, tanning, posing, researching, buying extensive amounts of shit like my suit, heels, protein powder, supplements, NPC card, registration, tanning, accessories, etc. I’m excited to just BE and enjoy myself, my friends, family, and time.

Here is a condensed list of all my post competition goals:

1) Spend more time with my family – This is obviously numero uno. Countless weekends I have had to decline invitations and had to skip out on spending time with family so I could fit that workout in, burn those extra calories, or meet up with someone for posing practice. This competition has definitely consumed my waking thoughts and every ounce of energy and time that I have. Although my dedication can be viewed as admirable, I view it as an obsession at this point, one that is making me tired. I have learned a lot through this process, including how I should rearrange my priorities.

2) Spend more time with friends – This definitely falls under number one. Same idea. I have put them on the back burner, and it’s really not cool. In fact, some days I feel like I have no friends, people have invited me to go out numerous occasions and I have denied every opportunity, now people don’t even extend the invitation. I might even need to find new friends, it’s been so long since I’ve just ‘hung out’ with someone. I can’t wait to do this again! Go out dancing, see the movies, plan a girls night, happy hour, cooking FOOD, EATING FOOD!

3) Working out how I want to work out – Every workout I plan now has a specific goal. Make that larger, make this smaller, trim that in, shave that down, blah blah blah. I want to workout just to have fun, feel good, and try something new and exciting! Some of my goals include:

-Getting my ass back, possibly making it larger and higher. It kind of deflated through this process, I’m super bummed about it 😦

-Pick up swimming. I feel freakin fantastic when I get out of the pool! I love it! I hate getting IN the pool, but I know I’m gonna feel super
awesome later. I wouldn’t mind working on technique and speed, possibly mastering a flip turn (?)

-Lift some SERIOUS weight. I like lifting, I like feeling and BEING strong. I feel like such a pussy trying to squat in the squat rack on minimal
calories, I feel weak.

-IIFYM! Hell yeah, the perfect way to diet and properly fuel your body for intense activity while remaining shredded! Bring it on!

-Do another half marathon. I felt amazing last year training for my half marathon. I had so much fun running, felt energized, loved the mental
and physical benefits, and I could eat whatever I wanted! In fact, it was encouraged to carb load! I was eating bagels and muffins when I would
normally NEVER eat those prior to marathon training!

-I want a workout buddy. I have ALWAYS wanted a workout buddy, but I haven’t been able to have during training because a) No one wants to
workout for whatever reason b) Even if someone did wanna workout with me, the honest truth is: they would slow me down.

4) Spend more time with my dog – I don’t walk her nearly as often as I would like to, and I would love to take her to the dog park more often, especially with the sun coming out! Look at her, she’s so darn cute! I love my lil’ shiba and she deserves more quality time with her mama.

5) Enjoy my summer! – I FINALLY have my dream schedule at work: 6:00am to 2:30pm. Some people claim that’s too early, but I’m a morning person so it works PERFECT for me! I’ll be off at 2:30pm when the sun is blazin’, I’ll be working on my tan by the pool…. THAT’S RIGHT! The pool will be open and I’m right across the street from it! Too perfect, SO STOKED!

6) Become certified, teach TRX classes – Derek’s partner extended the offer of paying for my certification so I can begin teaching TRX classes at their fitness studio. We begin after my competition! They are hoping to bring in the female demographic and I am more than willing to gain experience and help out. The studio is a 10 minute walk from my work too!

7) GET A NEW GYM DAMN IT! – This needs to happen. I am SO over L.A Fitness! I’ve been saying it since I started this blog. I want to become a member of Iron Works right up the road from my house. Endless plyo equipment, countless TRX straps, so much space, so many possibilities! They also have tanning, so I would be able to cancel my Seattle Sun Tan and kill two birds with one stone.

8) Create a recipe ebook – I have developed a new liking for cooking and baking during this competition prep. I have created some pretty delicious food that is prep approved, and have a zillion ideas for healthy food that is unfortunately NOT prep approved. I want to create an ebook with all my recipes, take pictures, and provide nutritional information. I’m so excited to start using variety in my cooking, put my crockpot to good use, and feed my husband!

I’m sure there are plenty more I have forgotten to mention, but these are the main ones that keep playing on repeat in my head. I’m super pumped for this competition, I’m excited to get up on that stage, show off my hard work, meet people who share my passion, meet people I have been speaking with via social media, hopefully place well, and enjoy a hard earned meal. I have learned so much in 3 1/2 months, but I deserve the time off to relax and reflect. It’s been a looooong journey, and I’m finally in the ‘teen’ days! This is it! It’s almost over! Time to show them what I got 🙂 Huge thanks to my followers and the people who have supported me the whole way through ❤

~Jess

 

 

 

Monday – 38 Days!

elenoar

Whewwww I made it through last week, alive, in one piece, and in a better place mentally.

Last week was the roughest week I’ve experienced thus far during my prep. I was an extremely emotional wreck, starving, had crazy mood swings, insane food cravings, and was on the verge of tears every second of the day. It took A LOT of effort to keep those tears from falling while at work. I was constantly sighing, batting my eyes and looking up at the ceiling so they wouldn’t fall. I mentally and physically felt heavy, anxious, and down right depressed. I couldn’t think of ONE single reason WHY I was doing this, I lost every ounce of motivation.

Would you be surprised if I told you it was ‘that time’ as well?

That explained EVERYTHING.

I’m in MUCH better spirits today, feeling motivated, ready to smash out the next 5 weeks and own the stage! I’ve decided that I’m done picking apart my body and I’m done finding something wrong with every square inch of myself. It’s mentally draining to be so self-critical, and that only puts stress on my body. My body can hear my thoughts, and I believe that thoughts have an effect on your body, mind, and how you perform. So from now on, I’m going to appreciate my body for the amazing progress it has made these past few months, and the fact that it is healthy and performing better every time I’m in the gym. I’m amazed at how far I’ve taken myself already, and I know I’m only going to improve the next 5 weeks. I’ve learned so much from this experience already! I never in a million years would have thought I would ACTUALLY enter a Bikini Competition. I’ve always dreamed about it, trained like I might one day, but never thought it would happen.

Some of my favorite things that I’ve learned would be learning how to workout efficiently to deliver maximum results. I have always prided myself on my knowledge of exercise and health, but this experience has opened my eyes to a whole new world! The possibilities are endless, you can use your creativity to carve your body into ultimately anything you want! It’s freakin’ cool! I’ve done so much research, have tried different experiments, have learned through trial and error what my body responds best to. Now I know how to write my weekly workouts, pair my exercises to keep my heart rate up and challenge different muscle groups, and keep my body guessing through: bodyweight exercises, plyometrics, weight lifting, swimming, spin biking, HIIT treadmill intervals, TRX resistance training, weight lifting etc. I finally grew a pair and learned how to squat in the squat rack like a big girl!

I have also learned how to cook. Cooking has NEVER been a very strong area for me. The extent of my cooking was diced up chicken breast fried in a pan, or chicken pasta. O, and Kraft Mac n’ Cheese from a box, duh. Now I am experimenting with the crock pot, baking my chicken in the oven and getting real friendly with spices and herbs. I can make killer turkey muffins, oatmeal pancakes, delicious turkey and/or chicken wraps, egg white omelets with paprika and cayenne, kale salad with cottage cheese and almond slices, and so much more. I’ve learned how to bake healthy alternatives to foods I enjoy. I had never heard of a ‘mug cake’ before! Best invention EVER! I have a board on Pinterest with all the recipes I want to try post competition. Freakin’ STOKED!

Not to mention, I learned A LOT about macros and nutrition, and how to calculate your needs for your fitness goals. I had no idea what macros were, how many grams of each I should be consuming, what days I should be eating more carbs than other days etc. Thanks to the internet, I have learned plenty and plan on using a lot of what I learned post comp as well. Huge thanks to myfitnesspal app for making my prep so easy, this app is a definite life saver for any competitor!

I want to thank everybody that I’ve met, or have yet to meet (over social media!) for your love and support throughout this whole experience. Without the kind words of so many of you, I may have given up by now, or caved in my diet and thrown in the towel. You guys have seriously been the BEST! Just when I think that no one reads my posts, someone speaks up to tell me how inspired they are, how I’m doing an amazing job, and to tell me to keep trucking along! There have been some down right UGLY ASS days and you guys make them a thousand times brighter and better with your encouragement! I appreciate each and every one of you, for real 🙂

On that note, I hope everyone has a stupendous week 🙂

~Jess

3 Week Progress Photos

3weeks3

Left photo February 22nd; Right photo today March 14th.

Not TOO much different. My goals are to slim down and bring out those obliques to stay, and lose some muscle mass in my legs to create a softer look.

Next week will be my one month March progress photo, so hoping to see more changes! I’ll include a back side shot as well. This week was the beginning of my restricted diet, cutting calories and watching my macros more closely.

Stay tuned!

~Jess

Seize the Day

encouragement

 

Sending good vibes this beautiful Friday!

I’ve been down in the dumps this week, mood swings left and right. I just want to thank everyone for supporting me, for all your kind words and encouragement that push me forward. You guys are seriously the best, and I’m happy to be part of such a strong community that shares passion in fitness and health.

Next week will be better, it’s been a roller coaster ride for sure! Gonna finish the week strong, take advantage of the weekend to prepare for next week, and change my mental perspective and remain POSITIVE! Here’s to a better day, a great weekend, and always striving to improve.

~Jess

MMmmm, yummy Shredded Chicken Whole Wheat Wrap

chickenwrap

Just thought I would share my delicious lunch 🙂

I haven’t been feeling well the past few days, so I’ve had to make my own lunch at home since I haven’t been able to eat my free lunch from work. Nothing too elaborate, but freakin’ delicious and filling! Quick, easy, and I could eat it every day.

Ingredients: 

-1 La Factory Low Carb Whole Wheat Tortilla
-3 oz shredded chicken (best cooked in the crock-pot!)
-1 tablespoon Sabra Hummus
-1 oz Eat Smart Kale Salad mix (bought from Costco! No dressing)

Enjoy!

~Jess

 

9 Weeks Out! – Meal Prep Sunday

9 weeks out bitches, down to the single digits, it’s getting SERIOUS!

Super nervous, but seeing great progress week after week. Tighter and higher glutes, obliques peeking through, I’m extremely conditioned and switching up my macro plan so I have enough calories to fuel looooong days and tough workouts. I re-evaluated my meal plan with Derek and we decided that we will KEEP the cheat meals throughout the cutting phase to keep me sane, YIPPEEE! We also won’t be doing 5 ‘two-a-days’ a week….. har har, that was dreaming BIG. We will still be doing structured ‘two-a-days’, just not so many.

I have my photo shoot in two weeks AND I just received my BelleVueDesign bikini in the mail on Friday…. it’s gorgeous! Super excited and nervous for the shoot, I hope I can just be natural and let go of any kind of nerves. My good friend and coworker is the photographer and Derek will be there as well. I have to start thinking of some poses, collecting a wardrobe, and thinking about how I should do my makeup, hair, ya-da-ya. Never done this before! It will be a first!

Anywho, I reached my 6 days of workouts this week and I did 2 on Friday, my Valentine’s Date with the gym 😉 Today we went on our bi-monthly Costco excursion to stock up on all the goods:

  • Chicken Breasts
  • Ground Turkey
  • Egg Whites – I’m gonna stop buying eggs since I only eat the whites anyways
  • Chia Seeds! – Great for smooooothies
  • Kirkland Organic No-Salt Seasoning – Thanks for the tip Heidi!
  • Darigold Cottage Cheese 2% Trim
  • Almond Milk
  • Brussels Sprouts
  • Broccoli

Another goodie I bought that I’m in absolute LOVE with is MaraNatha – Dark Chocolate Peanut Spread…. soooo freakin’ YUMMY! Put it on apples, bananas, oatmeal pancakes, rice cakes, or substitute for peanut butter in Protein Oatmeal cookies. This stuff is seriously the BEST, and you can buy it right now at Grocery Outlet for super cheap. I stocked up! maranatha

On another note, I have decided that I’m going to go back to school! After much contemplation over the series of events that happened last week, I am deciding that it’s time to go back and start working on my education. I want a career, and I have decided I want to go into health…. big surprise, right?! Health! Haha! I’m gonna check out Bellevue College, maybe take a class or two while I adjust to the morning shift at work, just work on my AA until I decide what I really REALLY want to do. Right now I’m thinking of Nutrition as a career, but I want to do specifically sports nutrition. I’m extremely excited! I hope everything works out, it’s time to better myself in another area of my life, I love constant challenges 🙂

This week is gonna be great, I have a really good feeling, and a new refreshed perspective 🙂

~Jess

 

Hump Day – Endurance Training

Hump Day - Endurance Training

Good morning, Happy Wednesday! Middle of the week and I’ve never felt better. Sticking with my training plan and completed my ‘Endurance’ workout this morning. Definitely try it out! Great way to start the day.

It’s *FREEEEEZZZIIING* over here, I’m kind of dreading my run home from work tonight! I need to pick up another pair of running gloves and pack a hat. Tomorrow morning I run TO work for the 6:00am to 2:30pm shift, busy, busy, torchin’ calories! I MIGHT just have to do Zuzka videos at home instead, or grow a pair….. Brrrrrrrrrr!

Soooooo I’ve been debating starting my own YouTube channel. I have one right now with 3 videos up, mainly so I flexincould share them on my blog:

Fitness, Health, & Everything Else Channel – Jessica Rose Fitness

I need to figure out what kind of videos I want to post! Is there anything in particular that people like to see? Right now I have posing practice and TRX training. We’ll see what I come up with!

I’ve also decided NOT to compete in Vancouver Natural 😦 For a few reasons like expenses, travel time, finding a hotel to stay at, and the fact that Kaienna will be here that weekend and I don’t want to drag her to two competitions in one month, poor girl. Sooooo I’m just gonna kill Emerald Cup! I might attend Vancouver Natural with some gals so I watch, since I’ve never been to a competition and I want to know how they operate as much as possible!

My progress has been going slooooow and steady. I’ve been working out with more intensity so naturally I’ve been more hungry, that’s been a struggle. I’ve been eating more protein and I feel a lot better, I’ve ditched the weekly batch of protein cookies as well. Sometimes it’s really difficult to gauge my progress unless I take pictures and physically SEE my body change. Otherwise, I get disheartened that none of my bras fit anymore 😦 Boooooo…..

I still want to speed up my weight loss process, so I’ve been researching healthy supplements that aid in speeding up the metabolism and help burn fat. The healthiest and most promising appears to be ‘CLA’ which is ‘Conjugated Linoleic Acid’ which is a naturally occurring fatty acid found in meat, milk, and diary products. CLA helps reduce body fat and for some users, increases lean body mass which helps your body burn more calories. CLA also helps reduce inflammation and allergy symptoms; it also helps prevent cancer such as skin cancer and breast cancer. The best part is that it doesn’t contain any stimulants that will crack you out, make you jittery, and give you high anxiety.

The Benefits of CLA Supplements by Kay Uzoma with LIVETRONG.COM

Conjugated Linoleic Acid by Mike Hajoway with Bodybuilding.com

I’m looking at Muscle Pharm CLA Core or MRM CLA 1250. Hopefully incorporating CLA into my regimen March 1st will speed up the fat burning process to show all my hard work underneath 🙂

11 weeks out! Let’s get work done! ~

~Jess

New Toys!

polarfitYipppeeee! I just went on a shopping spreeee!

I’m getting new toys in the mail from Amazon, all thanks to the EBC for giving us bonus visa gift cards! We were super fortunate enough to receive $130 Visa Gift Cards for being with the company for over 6 months. Those who have been with the company for less than 6 months received $65. Soooo naturally I went on Amazon and looked up new workout toys and gear! I should be receiving my new fancy pink Polar Fit Watch, a cable cuff so I can build my booty, aaaaaaand 4 pounds of PB2 and Chocolate PB2! You can imagine the excitement……

pb22

Yesterday’s workout was killer! I did the ‘Derek Formula’ workout incorporating heavy lifting in the squat rack and murdering my whole body! Whewwww, still kills me every time! I was a lazy arse and slept in this morning…. booooo. Beginning to think I might need to switch up my workout schedule to evenings! Haha, no thanks. I’m going to the gym tonight to make up for it though. No excuses! Gotta get that sweat session in!

Today I plan on doing a booty building and ab circuit while incorporating jump roping for cardio. I’m going to see how busy the gym is today, but this is what I have written:

-4 minute treadmill warm up

Warm Up Circuit:

-10 Burpees
-10/10 Side Crunch
-20 Squat with Leg Lift x3

Full Set:

-2 minutes high knees jump rope
-25 Resistance Band Glute Bridges
-8-10-12 Barbell Squats
-8-10-12 Dead Lifts
-12/12 Dumbbell Split Squats x3

-2 minutes high knees jump rope
-15 Swiss Ball V Ups
-15/15 Swiss Ball Windshield Wipers
-15/15 Swiss Ball Oblique Raises x3

Lighter workout, definitely NOT the ‘Derek Formula’ (which I still can’t share, sorry, it’s my secret weapon!). Hoping to add some more weight on the squat rack! I’ve been getting stronger and stronger!

Guess who got their NPC Card in the mail?! This bitch did! Super exciiiiiiiited! Took a month to receive it, I’m glad I ordered it so far in advance. Still playing around with the idea of competing in Vancouver Natural, haven’t decided. Tough decision amongst tax season, paying off credit cards, student loans etc. Apparently spray tan application is over $100 per competition! Might not be able to afford it, but I really REALLY hope so! I’m dying for sponsorships, I would love to get paid or at least get discounts to promote my hobby. quest-bar-nutrition2

Last night I sent in an application and short biography to Quest! Unfortunately no professional pictures, but I let them know I would have some soon. I can’t wait to get my 2 free samples in the mail! I chose Peanut Butter and Strawberry Cheesecake, YUMMMM! I’ve been researching Fitness Expos in Seattle but there aren’t that many, if any at all. Most of the Fitness Expos are directed at hiking, running, and biking; which makes sense considering this IS the Great Pacific North West!

It’s a work in progress, very small humble beginnings 🙂

Excited for this weekend, Kaienna comes to visit and we’re going to take her over to Derek’s parents on Saturday since she hasn’t seen them since BEFORE Christmas. She’s growing up so fast, I’ll have to take plenty of pictures and post them this weekend. Last time she visited I was staring at her while she was standing next to Derek, my jaw dropped at how TALL she is, how long her hair is, how she is looking like a little human, saying words like, “Perhaps!” Geez, where has the time gone?! She’s so beautiful and smart, it’s incredible.

papaowlI miss Derek’s parents as well. I love spending time with them and being at their house. No matter how much stress I might be under, or what thoughts are going through my head, I am immediately calmed when I walk through the door. I find a lot of comfort there spending time with them, I wish we saw them more often. They are some of the greatest people I know 🙂

Anywho, I better start wrapping up the evening! Stay tuned for new recipes for next week! I’m stocking up at Costco and meal prepping on Sunday!

~Jess

Rest Day!

Whewww, took a rest day today. Been at the gym for about 2 weeks straight, no days off. I figured this early in the game my muscles would need time to re-cooperate. Shit is gonna get CRAAAAZY within the next few weeks!

I wrote up a plan for myself, gotta run it by coach and see what he says:

February 3rd – February 28th

  • 3 ‘Two-A-Days’ per week
    -Running home after work 5 – 7 miles
  • Tan once a week, work on that base color!
  • Cheat MEAL (keyword MEAL) once a week

March 1st – April 26th (Emerald Cup!)

  • 5-6 ‘Two-A-Days’
    -Cardio everyday!
  • NO CHEAT MEAL!
    -No more peanut butter, it’s my DOWNFALL!
    -Less salt
    -Adjust caloric intake and macronutrient ratios
  • Tan once / every other week

That’s what I have so far!

amethyst2

I also am reaching out to my favorite brands and products inquiring about possible sponsorships! I am actually scoring a free suit from a gal on Etsy for the photo shoot I have coming up with Amir in 3 weeks! Super excited! I saw a raffle on Instagram and reached out to her and proposed my idea. She’s totally on board! Pretty excited about it, my first ‘sponsorship’!

If you’re looking for a suit, check out BellevueDesign on Etsy! She has super cute ‘scrunch butt’ designs, uses real Swarovski Crystals, and just recently started adding rhinestone connectors! Great deals too at $70 a suit!

Other companies I want to reach out to include:

  • Quest
  • PB2
  • SunFX
  • Optimum
  • GU
  • Skinny Tea

This week I’m going to work on writing up a 500 word minimum biography that I can start sending out to companies. I can’t wait until this photo shoot happens! Having professional photos will definitely leverage my opportunities! They will also complete my blog, I feel like something has been missing…..

Next on the list of things to do is posing, posing, and MORE POSING! This weekend I have a posing practice scheduled with my friend Natalie at David Barton Gym, Sunday at 4pm. Can’t wait, super stoked! I’m sure she’ll have great tips and tricks. She is also gonna measure my BF% because I STILL haven’t done that! I’m really curious to see where I’m at.

PB2

Heh, heh, speaking of BF%….. I am holding back on Protein Cookies…. I have a serious problem with them. Protein Cookies and peanut butter. I convince myself that they are ‘healthy’ for me…. until I plug them into myfitnesspal and WHOOOOPS! Over my macros and it’s not even lunch time yet! That’s why I really hope PB2 can help me out with samples or discounts. Next to ZERO fat and hardly any calories! Just great taste and protein 🙂 I’m also going to stop adding my workouts into myfitnesspal, because it tells me I can eat more food than I really should be. Another oooops for me…. Gotta keep that lean body mass for my shoot in 3 weeks!

Anywho, hope everyone is having a fabulous Tuesday, tomorrow marks the middle of the week! Is it just me or is it going fast? Until next time……

~Jess