Update – 9 Days Out!

Good Morning Fit Fam and Followers!

EEEEEEK! 9 days out, is this real life?! Can time move faster!?

I’m so excited I can barely contain myself. I am feeling a million different emotions; excitement, anxiety, nervousness, confident, a lil’ doubtful but I keep pep talking myself, and very very thankful that I am on the home stretch of this very looooong prep. All my hard work is going to be on display for friends, family, and fellow competitors to see. 9 days to add the finishing touches, 9 days until I can enjoy my reward meal and reflect on the experience.

Top 5 Bikini Class A Gals. I will be meeting them all in 9 days!

Top 5 Bikini Class A Gals. I will be meeting them all in 9 days!

I have been very good about collecting all the information I need, creating a ‘To Do’ list every day, and planning every meal and workout up until the competition day. Last week’s intensive workouts left my body aching. The pool at my gym was closed all week last week, so I had to make due without it. The pool opens today which I’m very excited about! Cardio without the impact, swimming will definitely tone up my package giving me a leaner look. The Competitor List came out last night, so I’ve gotta perfect my look because the competition in my class will be TOUGH!

This past weekend I went to the Vancouver Natural with a gal I met on IG, her name is Ashley and she is competing Figure in Emerald Cup. She’s a really cool chick! It was fun going to the show with a buddy, I’m glad I got to experience one before competing in one. Unfortunately I missed the Bikini pre-judging, Bikini was in the morning show and we ended up going to the night show instead. Tons of fun though, great experience! It was definitely a smaller show from the looks of it, Emerald Cup will be MUCH larger.

Dexter Jackson up close and personal guest performance at Vancouver Natural

Dexter Jackson up close and personal guest performance at Vancouver Natural

I’ve been practicing my posing every day, and guess what? 30 minutes a day really REALLY helps! I’m feeling more and more confident, adding more sass, turning my hips more, hitting my poses strong and mastering my transitions. I’m so thankful I got a Mac Book so I can video myself and play back my routine, it definitely helps to self critique, post online and get feedback.

This weekend is Derek’s birthday! He’s turning 26 this Friday, April 18th! OLD FART! Haha, just kidding 🙂 Saturday night we’re going out to Lot 3, so bummed I can’t drink with him to celebrate. On a positive note, I’ll look smokin’ hot in my itty bitty dress! This weekend I plan on getting my hair cut and picking up make-up samples for the competition, as well as fitting in a couple more tanning sessions and possibly picking up some cheap competition jewelry if mine doesn’t come in the mail soon. I’ll begin depleting water this weekend and exfoliating my skin for my spray tan appointment. Just a few more intense workouts then I can relaaaaax for PEAK WEEK!

I’m so thankful that I’ve had the help from fellow competitors and family to guide me through this entire process! Everything from posing practices, depletion methods, make up advice, meal prep ideas, and moral support. I love being a part of this community, people are so supportive and want to see you succeed! I’ve been extremely blessed during this entire process, despite the down days where I feel so hungry, emotional, and exhausted.

I have even gotten a head start on my IIFYM – Reverse Dieting Plan! I’ll provide the breakdown, I’m very excited:

1) April 27th through May 10th (2 week period) – 
1400 calories a day
50 minutes of cardio 5 days a week
2 weight training days

2) May 11th through May 24th (2 week period) –
1600 calories a day
40 minute of cardio 4 days a week
2-3 weight training days

3) May 25th through June 7th (2 week period) –
1800 calories a day
30 minutes of cardio 4 days a week
3-4 weight training days

4) June 8th through June 21st (2 week period) –
2000 calories a day (will assess my caloric needs)
20 minutes of HIIT cardio 3 days a week
3-4 weight training days

I am feeling extremely prepared 🙂 Bring it on Emerald Cup! Gimme a crown and fat juicy burger!

~Jess

 

 

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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

 

 

 

Update – 20 Days Out

flower2final

Happy Saturday!

It’s been a good day so far, I had my Bikini photo shoot with Amir 🙂 I’ve been relaxing all day with the hubby and pup, taking today as a rest day and getting’ back at it tomorrow. Yesterday I found out that my pool is going to be closed April 5th – 15th! Super upset, I feel like swimming twice a week for 45 minutes really gave me the edge on the competition, creating lean muscle fibers, and a great source of cardio. Tomorrow Derek and I might go to Samena (the old pool he used to work at) for a swim workout. I am also going to L.A Fitness to practice my posing, hopefully get a tan session in too.

20 more days! EEEEEEEK! Smashing out my goals, photo shoots done, waiting on my sponsorship package from Femme, attending my first Bodybuilding Competition next weekend, starting to water load the next week, then PEAK WEEK! Holy shit! Crept up so FAST! Really hoping my posing is on point, still need to perfect my transitions. I can’t wait to get my bikini photos back! I still have A LOT of errands to accomplish in preparation for the show:

  • Posing Practice – Sunday, April 6th with Daniella at L.A Fitness & Thursday April 10th 5:00pm with Randa at L.A Fitness.
  • Vancouver Natural – Saturday, April 12th 6:00pm Finals show with Ashley!
  • Depletion – Begin drinking 2 gallons of water a day Saturday, April 12th; one week before peak week. Begin tapering my water off DURING peak week until competition day where I take a few sips throughout the day.
  • Xpel – Begin taking Xpel Thursday, April 17th; 10 days before competition day. Start flushing out my water weight.
  • Peak Weak!
    -No gassy foods! Beans, gassy veggies, whole wheat, etc.
    -Exfoliate Skin in preparation for tanning appointment!
    -Begin training at regular intensity at the beginning of the week, decrease training intensity throughout the week.
    -Decrease cardio:
        -Sunday: 60 minutes cardio
        -Monday: 50 minutes cardio
      -Tuesday: 40 minutes cardio
      -Wednesday: 30 minutes cardio
          -Thursday: 20 minutes cardio
          -Friday: Circuit Training / Plyo Workout
        -Saturday: COMPETITION DAY!
  • NWCC Tanning Appointment – Friday, April 25th, 4:15pm at Station 2 located on the 4th floor of the Meydenbaur Convention Center. Wear loose fitting clothes, make sure skin has been exfoliated every day during peak weak. Bring credit card of cash!
  • Hair – Sleek and straight! Research tips online, wearing my Plumeria hair clip as pictured.
  • Make Up – Teal blue eye shadow, need to purchase NW45 Mac Foundation for face.
  • Nails – Teal blue nails with glitter top, doing them myself.
  • Items to bring!
    -‘Rewards Box’!
    -Hair products & make up
    -Bikini and shoes! Of course!
    -Change of clothing
    -Flip flops and silk/satin robe
    -Resistance bands for pumping up back stage
    -Food! Stay away from heavy carbs, eat clean foods that don’t cause gas such as chicken, brown rice, and small amounts of fruit
    -NPC Card!

Whew! I’m sure there’s PLENTY more that I’m just forgetting, I’ll continue adding to the list as I remember what they are. Tomorrow I am re-evaluating my diet plan. I will be planning each day, every meal, to the ‘T’, no extras here or there by earning my calories through working out harder. Consistency and restriction is key! The process has been good to me and I need to honor it better than I have been.

20 days out! Stay tuned! This girl is excited, anxious, and nauseous all at once! Wish me luck 🙂

~Jess

Turkey Omelet

turkeyomlette2

 

Looking for a quick, delicious, protein-packed breakfast? You can easily pack this Turkey Egg White omelet for lunch as well.

Ingredients:

-1/2 cup liquid egg whites
-4oz ground turkey
-Cayenne and/or chili pepper
-Red Pepper flakes
-2 tablespoons Sabra hummus to taste

Directions:

-Heat 1 tablespoon olive oil on medium in saucepan
-Pour 1/2 cup liquid egg whites into pan, once egg whites become less transparent and more white, sprinkle spices
-Pour 4oz cooked ground turkey into the center and fold when completely cooked to resemble and omelet, forgive my poor omelet folding skills!
(I always keep prepared ground turkey on hand during the week for omelet’s, burritos, salad topping, etc.)
-For extra zest, flavor, and excitement, top with 2 tablespoons of hummus, or as much as your heart desires!

ENJOY!

Nutrition: Calories- 303 Carbs- 5g Protein- 36g Fat- 13g

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

Motivation

I need some motivation.

Some SERIOUS motivation.

Emerald Cup is in 7 weeks! Shit! I need to get my A-Game on! I know I say this every weekend, usually Sundays, but I’m serious…. time to start the real cut. Time to shed some fat, pump up the cardio, and stick with my two-a-day plans. My husband is re-vamping my workout schedule this weekend, he’ll be adding plenty more cardio. I’ve also committed to this weekend being my LAST cheat meal…. yes, that’s right. My last 😦 Restricting my calories, being a macro nazi, and LAYING – OFF – THE – PEANUT BUTTER! FOR REAL THIS TIME! UGHHHH, that shit is my kryptonite. To better prepare myself for this cut, I’m gonna be planning my meals for the whole week in myfitnesspal and I’ll be bringing my own lunch to work so I can properly measure everything.

It’s seems so real and so close now since I keep receiving weekly countdown emails since 8 weeks out from Craig Productions. Here’s the most recent one I received for 7 weeks out:

“Dear 2014 Emerald Cup Competitors: 
 
It’s the 7 week countdown!! All of you are demonstrating championship character. You are putting in countless hours of work in preparing for your time on stage. Yes it’s hard. Yes there are some days you wonder why you are doing this. It’s because you are a champion. You think like a champion. You act like a champion. You do what a champion does. This is what sets you apart from someone else.
 
Preparing for a competition shows you have the character to work hard at something and finish it. How many people do you know that could go through everything you have put yourself through these past few weeks, months, years? How many times during your preparations have acquaintances, friends or family asked you to skip a workout or have some cake at a party? They don’t understand. They don’t understand how bad you want this. They don’t understand the mind of a champion.
 
You are showing them what a champion does, how a champion thinks, how a champion acts. Every day you wake up and follow your plan you are an inspiration. Others may never achieve what you are achieving but they are watching you. You are teaching them how it’s done. You are inspiring them. When they take on a challenge, they will remember you.
 
Your green 2014 Emerald Cup competitor wristband reminds you that you are a champion! It reminds you of your goal. It reminds you that you are unstoppable, that when challenges arise, you overcome them! You will be victorious. You will look back on your whole experience and be able to say, “I did it! I accomplished my goal! I am a champion!!”
I personally think the email is a lil’ intense, and to be frank, cocky as all hell. I’m not doing this competition to compare myself with others like this email implies. I’m not comparing myself to fellow competitors or to people who ‘don’t understand’ why I’m doing this. I’m doing this to compete with myself. To mold and sculpt my body, because I can, because I believe the human body is a piece of art.
Sometimes I forget WHY I’m doing this, sometimes I want to quit because I think it’s really dumb, vain, narcissistic, and down-right fake. When I started this blog months ago I was all about winning, being number one, taking home a trophy, doing WHATEVER it takes to win, hoping opportunities would unfold and provide a better life for me. I was placing way too much stress into this, and it started sucking the joy out of the process. Now I want to do it to prove to myself that I can, I can do anything with my body from performance to aesthetics, and I can do it properly and bring something new to the stage.
I’ve gone through waves of stressing about my macros, that jar of peanut butter I killed in 20 minutes, beating myself up for missed workouts, exhausting myself with two-a-days, etc. The next month and a half is gonna be the REAL test with this cutting plan, but I’m gonna hold my head up high, fit in ALL of my workouts, put the peanut butter on the top shelf where I can’t reach, and have a positive humble attitude.
I can’t say this has been the most enjoyable process, because that would be a lie. It’s been downright crappy sometimes, but it could always be worse…. like it’s about to be, haha.
So here’s to 7 weeks out, 1,000 – 1,200 calorie diet, cardio, and intense workouts. Adios peanut butter and cheat meals, see ya on the other side 🙂