Monday May 5th Workout

Monday May 5th Workout

Hey Guys! Today marks Day 01 of my Erin Stern 4 Week Trainer Program.

Today targeted shoulders and arms with a short ab circuit at the end. I got a pretty good pump on, my goal is to lift as heavy as possible, increasing my weights within the next 4 weeks. It was a pretty basic workout, I’m really excited for tomorrow’s ploy and leg daaaaaay!

My friend Kat is doing the program with me, she has a free week pass at my gym and will possibly get a membership. Yippee! Lifting and squatting buddy 🙂 I can’t wait to build bigger stronger glutes, tone up, get rid of my fluff and see my abs again!

One day at a time done the healthy way. Slowly but surely and definitely maintainable 🙂

~Jess

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

 

 

M.I.A

Wow, I feel like I’ve been M.I.A! I’m used to being so on top of it and writing a blog entry per day!

If you’ve been following my posts for a while now, you know I’ve been going through some major changes. One of the biggest changes recently has been my job. This week marked the beginning of my Opening Shift career at the EBC! Sounds silly. No promotion, no raise, just a shift change. This is extremely MONUMENTAL for me though. I have suffered over a year of Closing Shift. Okay, okay, I make it sound terrible, but there are so many positive uplifting factors to being on the Opening Shift:

1) The Opening Shift is 6:00am to 2:30pm….. BAM! I went to work today? But I’m done with my day before kids are outta school…. AND I don’t have homework, SWEET!

2) If money is an issue, I have time for a second job.

3) If I should choose to enroll in school, my new shift allows more freedom with choosing class times.

4) I have the opportunity to really focus on my passion: fitness.

5) I can hang out with friends! I can MAKE friends! Maybe my friends will want to workout with me too! Ya think?!

6) It’s almost like I’m a stay-at-home-wife…. *psh* almost. I can make dinner, every single night! Why am I excited about this? I don’t know. O yeah, cause I can experiment with the crock pot and all the recipes I would pin on my Pinterest when I was working the Closing Shift.

7) I can enjoy my summer, enjoy the daylight, and maybe even get a tan that isn’t from a tanning bed.

8) I can run outside, IN THE SUN! Night time runs were nice, but summer is coming up and I’m itching to hit the pavement.

9) Overall, there’s just a lot of B.S I don’t have to put up with anymore that I had been putting up with for over a year.

10) I’m happy. I’m finally happy and even though it’s only been week #1, my quality of life has improved immensely.

 

Yep. I’m pretty freakin’ stoked about my current situation. I’d also like to mention that my new training plan and diet plan is amazing, I’m seeing great results with the added cardio and cutting out more fat and carbs and just eating smarter in general. I think I got this shit down to the ‘T’. My abs are beginning to hang around ALL day. My obliques are stickin’ around, and I have abs on my ribs?! Whaaaaa?! I’ll take it! My pants are literally HANGING off of me. My old work pants no longer hug my waist and feel tight right after they come out of the dryer. They hang off my hips and feel like sweat pants, they are even longer! My other pair of black ‘jeggings’ fit extremely loose as well, even my underwear are too big! I received a compliment at the gym today from a trainer, they said I had great squat form, which was VERY reassuring because I never know if I’m doing it right. No spotter for me sadly 😦 I think I have a chance at First Call Outs…. feeling hopeful!

I should be receiving my first package from my new sponsor ‘Femme’ this week! Really excited to try out their new products! Skin firming creams, protein shakers, and supplements YES PLEASE! OOoooo! By the way! I have a new project that I’m gonna be working on this weekend 🙂 The idea was inspired by a fellow seasoned Bikini Competitor that I follow on Facebook. The project is a ‘Reward Box’ for post competition! The idea is to fill the box up with all the goodies that you are deprived from during your prep to bring with you to your show. Post show you enjoy your goodies and share with fellow competitors, mingle, make friends, and get carb/sugar loaded! Super pumped! My box isn’t as big right now 😦 I have a small one I’m going to decorate, I’m gonna start filling it this weekend when we go on our Bi Monthly Costco escapade. Shopping at Costco has been SOOOO hard for the past few months. I have to buy the same damn things over and over: chicken, turkey, eggs, veggies, plain fat free yogurt etc. while passing the delicious Limoncello Almonds, Coconut, Chocolate Macadamias, and so many other delicious goodies! Now I have the satisfaction of purchasing things, KNOWING that the second I step off stage after Finals, I can eat to my hearts content and don’t have to wait till we get to the restaurant to order nachos (knowing it’s gonna be PACKED)!

Screen Shot 2014-03-26 at 7.56.22 PM

 

Sooooo excited! I’m gonna start that NOW!

Goodnight everybody! Once again, I’m sorry for my recent disappearance, but I shall return once I’m settled into my new schedule 🙂 Stay tuned! Have a great week 🙂

~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

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

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