First Week Back in the Gym!

Hey Guys,

I feel like I’ve been a little M.I.A this week. The workplace was a definite MADHOUSE all week and I’ve been trying to find a healthy balance between working out and coming home, sitting on the couch watching TV, eating endless amounts of food….. Good news, I’ve eaten almost all the sugar out of the house so next week should look much MUCH better as far as my diet is concerned.

POST COMP

1 Week Transformation, post comp shape is deflating!

I’ve been eating really well at work this week, even though I haven’t gotten into the groove of hitting my macros accurately. I had delicious sweet BBQ Chicken or Steak salad for me at lunch. One day I had an apple and split a Theo chocolate bar with Lazaro. The chocolate craving has been STRONG this week…. yesterday morning explained all of that though. I’m going to be very blunt here….. for 5 months of my training my period completely stopped, so having it back is an utter relief!

KAT

New workout buddy, Katniss!

The gym has been pretty great this week too! I have a new workout partner who I’m trying to catch up to speed. She’s keeping up really REALLY well, I’m actually very impressed. Her name is Kat and we work together, we were friends long before she got a job with me at Microsoft. This week we started the 4 week Erin Stern training program. Successfully completed the first week with a couple workouts left for this weekend.

I really enjoy the structure of the training plan, but to be honest I’ve been modifying exercises to increase resistance/difficulty or increasing reps, adding drop sets, etc. I haven’t been wearing my Polar watch this week so I haven’t been able to calculate my calorie expenditure. Next week I will start wearing it again to see how hard I’m working and determine if I should re-write some workouts, workout longer, etc. It felt really great to be back! I’ve been so embarrassed to talk to anyone because of my weight gain. I keep thinking to myself, “They are gonna be so disappointed in me. They saw me a week ago and I looked so cut, and NOW I look soft everywhere.”

You know what though? I truly enjoy sporting a softer figure. Of course I have goals and areas of improvement, but I’m so happy to be back on track to living a normal life and finding a healthy balance. I can indulge when I want, I have choices, I have freedom. Some times I still can’t believe I can say ‘Yes’ to anything I want to eat. Haha, I think I’ve gone a little overboard with saying ‘Yes’ these past few weeks, but I’m working on self control and moderation. With that being said, if you have a myfitnesspal account, you should DEFINITELY add me and hold me accountable! You’ll notice I’ve been extremely inconsistent, too embarrassed to admit to the internet world I’ve eaten 3 boxes of Girl Scout cookies this week…. YIKES! Next week marks a fresh start, and don’t worry, I won’t be saying ‘Next week….’ at the end of next week ūüėČ

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I can’t wait to get back into full swing. I definitely felt MUCH stronger this week, I put those extra calories from last week to good use. I was happy with my squatting weight. Even though I was able to increase my weight, I’m still too embarrassed to tell you how much ūüôā I have a couple goals I want to share with you guys so you can hold me accountable!

1) Complete the 4 Week Erin Stern Training Program – I will be using my body space as a guide for this training plan, however, body space isn’t very ‘user friendly’ so I won’t be tracking my workouts on their site. I will try to share my workouts as often as possible throughout the week! Please, please, please hold me accountable as much as possible, my readers truly motivate me to work harder every day! Without my readers, follower, and supporters I feel I wouldn’t have done half as well as I did during my competition training. You guys have been the best ūüôā

DRESS

The lil’ black dress EVERY girl needs, I plan on rockin’ this one for my birthday

2) Lose Weight by my BirthdayREAD THE REST! I really hate the way that goal is worded. I don’t believe in losing weight, I believe in burning fat, building muscle, and changing body composition. I also really don’t enjoy setting specific dead lines for such goals, especially when the deadline is CRAZY soon…. but my birthday is in 4 weeks, and I would like to shed some post comp fluff, show off the muscle that I KNOW is hiding underneath so I can rock a cute black cocktail dress, look good, and go dancing with friends ūüôā

3) CONSISTENTLY HIT MY MACROS! – I felt and looked my best when I was following IIFYM early in my competition prep. I was hitting my numbers consistently, allowing myself more calories overall, building muscle AND leaning out like crazy! I became miserable when I thought I needed to completely eliminate Quest Bars and nut butters, the 2 things that honestly kept me sane during the early stages of my prep. I didn’t understand why I needed to eliminate certain foods if I was accurately hitting my macros. This time I’m gonna train and eat how I want. IIFYM is so flexible, there’s no reason to binge or be miserable if you’re following this meal plan.

4) Begin running outdoors this Summer – The sun is beginning to come out more often than not, so I need to take advantage of the good weather and get back out there hitting the ground running. Is it sad that running up 5 flights of stairs at work leaves me completely winded? I feel like my cardiovascular capacity has decreased considerably. I’m my happiest outdoors running, I need to get back on it! Mapmyrun app and I are gonna be best fran’s again ūüôā

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So excited, the trail looks amazing!

5) Register for Summer Blast Half Marathon at Redmond Watershed (Saturday, August 23rd, 2014) – YIPPEE! Local half marathon that only costs $41 if I register before July 25th! I marked the event on my calendar and it appears that weekend is clear, and if I begin training at the beginning of June after my 4 Week Trainer program is finished, I will have a sufficient 12 week training time period. Way too perfect….. destiny is telling me I need to register. Hello carbs! Hello bagels, cream cheese, and pastaaaaa!

6) Continue my Zuzka workout videos – I stopped doing my Zuzka workout videos as often during competition prep, but I miss them so much! I felt like her videos challenged not only my lean tissue development, but my cardiovascular strength as well. Her videos are so fun, quick, effective, and can be done at home if I’m truly too lazy to take the bus into Bellevue and drag my ass into the gym. I love how lean my legs get from all the burpees, jump squats, and every form of lunge she makes me do. Her exercises target EVERY muscle of the body. Even my arms and back get lean! Not to mention her abs are killer and she sure knows how to set mine on fire.

Whewwww! Those are my goals thus far! Quite a few of them, but a really great start ūüôā So excited for this summer….. it’s gonna be phenomenal!

~Jess

Hump Day Workout

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Hey Guys!

Happy Hump day, man I thought YESTERDAY was Wednesday, I’m in for a crazy day at work. Work has been RIDICULOUSLY busy! Everyone is trying to fit in their briefings before we have limited availability for the Summit’s happening beginning the end of May. Spring and Fall tends to be our busy season; with Summer and Winter being soooo sloooow we’re practically closed.

We have gotten off late nearly every night for the past few weeks, definitely takes a mental and physical toll. I keep using the “I got off work late again” excuse to skip my two-a-days. Last week I did 2 two-a-days, and I haven’t done one this week yet! I’m going tonight after work regardless of what time I get off. I’m not gonna let work ‘win’ per say. I’m not gonna let that control my life, my workouts, and my outcome at Emerald Cup. It’s grind time! Time to put forth 110%! I have a fighting chance of winning my category!

Today marks 36 days until competition day. I technically don’t count peak week, so I have less than a month to diet down, do the tough grueling work, tan, pose, and OWN it. Derek gave me a new swim workout that I tried yesterday, felt freakin’ AMAZING! I dunno man, I think I like swimming. A LOT. Full body workout, relaxing, great form of physical and mental therapy and to be honest my abs look pretty killer after a 45-60 minute session. We’re incorporating two days of endurance training now instead of the one. Tuesday’s and Thursday’s are my swim, bike, run days.

This Saturday he’ll be showing me new workouts to incorporate into the last stretch of my training. I’m pumped! Everything is coming together very nicely. Next week I will be adjusting my macros as well, strict nutrition to make those abs *POP* Still gotta work on that posing! I’ll be attending the Vancouver Natural Show Saturday April 12th with a gal I met on Instagram. It will be our first time meeting, we’re both competing in Emerald Cup. We’ll be carpooling together and taking notes of the show to see what we’re in for! She’s competing Figure and I’m doing Bikini. Can’t wait to finally meet someone who is on this fitness journey with me!

Other great news! I received my first sponsorship! THAT’S RIGHT! My very first athlete sponsorship! The company who is sponsoring me is called: Femme. They are a new women’s fitness brand that will be launching their website and their product line VERY SOON, and I have the opportunity to try their products and promote their brand. I’m very excited! I found out about them through Facebook, you should definitely check them out and stay tuned for more information. They are currently keeping everything very low key and under wraps, but from what I can gather, so far they have a women’s skin firming cream that will be releasing. The cream will help reduce the appearance of cellulite and TIGHTEN the skin, which I’m super pumped to try out before my competition. Hopefully it will give me the edge!

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Tons of exciting stuff lies ahead! 36 days till Emerald Cup! KICK IT UP A NOTCH!

~Jess

Motivational Monday!

Guess what folks?! I actually got my ass out of bed this morning and worked out! YESSSS! I broke my ‘no-working-out-on-Monday’ streak, finally! I seriously feel like a new person right now…..

This morning I did 3 Zuzka¬†videos at home, felt awesome as usual. My abs and oblique’s are KILLING me from yesterdays ‘Bosu Side Plank Weighted Wraps’. Torched my abs yesterday, definitely needed to. I feel like my core has gotten pretty weak since I’ve been focusing on cardio and legs. Definitely miss that chiseled six-pack, time to bring it back!

For breakfast I made a delicious smoothie PACKED with vitamins and nutrients to fuel my morning:

1) Handful of shredded Kale
2) 1 whole Banana
3) 1 cup frozen mixed fruit (raspberry, blackberry, strawberry)
4) 3 tablespoons Chia Seeds
5) Splash of fat-free milk

Blend and enjoy!

Tomorrow morning I’m doing ZWOW #57 at home as well as a Resistance Band Circuit I conjured up. Pretty stoked to try it out! I found an awesome video on YouTube with some new resistance band exercises. I have incorporated combination exercises to focus on the whole body. I want to start using more resistance training for my upper body since it comes in pretty easily. No need to pack on more muscle, I’ve made my gains, now I need to maintain and shred.

On that note, I created my goals for this week! These need to happen:

1) Workout 6 days this week:
     Р45-60 minutes of cardio 4 times this week (Zuzka HIIT videos included)
     Р2 days of booty building
¬†¬†¬†¬† –¬†3 days of core training (Zuzka¬†HIIT videos included)
     Р2 days of resistance band training

2) Reduce sugar and carb intake:
     РNo bread at lunch time, eat salad with lean protein
     РHolidays are over! No more sweet treats and candy

3) Posing practice!
     Р3 days of posing practice, 45 minutes each
¬†¬†¬†¬†¬†–¬†Wearing heels around the house to break them in

4) REGISTER!
¬†¬†¬†¬† –¬†Registration opened last week, I have my application, now I need to send in the check

5) Create a macro meal plan for competition prep
     РCreate a plan breakdown and start date 
¬†¬†¬†¬† –¬†Calculate daily macros
     РCreate meal plan based on macros

There they are!¬†Big goals for this week, but I need to take advantage of the¬†extra time I have before work gets¬†crazy again.¬†Excited to start¬†smashing out a training plan and gettin’ it¬†DONE!¬†The Holiday Season was amazing, but I’m ready for the New Year. Hope everyone has an awesome week! Stay tuned…..

~Jess ‚ô•

Taking it back a notch…

Holy cow I’ve been on a roll! I’ve just been going, going, going and getting waaaaay too ahead of myself in a sense. I hope I’m not obsessing too soon….

Last night I asked Derek what his opinion was on macro plans and what his trainer had him eating before his body building competition. He said, “Honestly, he let me eat whatever I wanted up until a month and a half before the competition. I started eating chicken, sweet potatoes, salad, and a Clif bar.”

He told me that I have plenty of time to prepare for the competition, and I shouldn’t be stressing out about it now. Yeah! The Emerald Cup isn’t until April 25th & 26th next year! I keep telling him and myself, “I know, I know, but I just wanna try things out now, find a diet that works for me so when the time rolls around it won’t be so hard, I have my plan and I can just do it, I’ll know what works for me.”

Then he broke it down to me, “You’re not going to be eating, it’s not going to be fun. You will be starving yourself. There’s no way you can even ‘eat healthy’ the day before or day of.” The sort of broke my spirit in a way, but that’s the honest cold hard truth about these competitions. I don’t want to sound vain or big headed, but I think I could very well get up on that stage right now after a spray tan and a few days of emptying my water weight. I’m pretty proud of my natural shape, and my goal is to enhance my natural shape and display it. I don’t want to change into a completely different person at all.

I’m really happy with where I’m at right now, over the years I have found a perfect balance between diet and exercise and I’m happy with the results. I’m a strong healthy individual, I’m proud of my muscle development, I’m so thankful that I can do almost anything with my body. I am truly blessed.

The women that won my categories for Emerald Cup and Ironman last year all had very different but very amazing bodies, and I’m really excited to compete with so many different people. I can’t wait to meet people that share my same interest!

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Ironman 2013 Bikini Category B Top 5

 

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Emerald Cup 2013 Bikini Category A Top 5

 

Bodybuilding is a tough sport, it’s not for everyone. It’s kind of scary and intimidating, but I think that’s part of the thrill. I work hard all year round 24/7, I want to show people that without changing who I am.

 

 

 

So I’m gonna take it back a few notches, enjoy myself, enjoy the holiday treats, and relax until I truly have to kick it into overdrive. The competition is 5 months a way, I know when I have to start. I will still be posting! You just might see less restrictive meal plans, and a hold on my macro postings.

~Jess ♠

Macro Nutrient Plan

Hey Guys,

I just wanted to include the macro nutrient plan I plan on using in the future for maximum fat loss while maintaining lean muscle. I used a macro calculator, included my daily allotment of calories and did a little digging on the best ratio for my goals and came up with the following:

Daily Allotment of Calories: 1,800
Carb / Protein / Fat Ratio: 60%/25%/15%
5 Meals a Day
Grams per Day: 270 / 113 / 30
Grams per Meal: 54 / 23 / 6

This will definitely make meal planning a ‘blast’…. har¬†har. Math is definitely NOT my strongest point. This means I will have to sign up for a myfitnesspal account so I can count my macros more accurately. Once I sign up, I will let you guys know my account name so you can get on my ass about staying within my limit!

I will begin this little ‘experiment’ next week and see how I do. Don’t worry, I’m gonna stuff my face for Thanksgiving, I’m not that much of a drag. I’m excited to see some results from this though! This will just be an experiment, I’ll tweak things here or there if the plan doesn’t work out for me.

If any of you guys out there have any suggestions for a macro plan, let me know! I’m always looking for advice from experts and people who have been competing in the field for some time. I’m about 5 2 weighing 120 pounds and am looking to shed fat and gain some lean muscle. My current plan might not include enough protein, but I haven’t tried it out yet, so we’ll see! Suggestions appreciated!

Have a great Monday ya’ll!

~Jess ‚ô•