Bodybuilding.com – Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 1

 

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Bodybuilding.com – Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 1.

 

Next goal!

I’m gonna take advantage of my Bodybuilding.com profile and take on a new challenge. Next Monday I’m gonna start the Erin Stern 4 week trainer program to reset my body.

I’m really excited to start eating better, flush out my system from all the crap I’ve consumed over the course of 7 days, get back in the gym and shock my body with some new muscle building workouts, and build a healthier stronger body. This week has been extremely rough on my body as well as my mind. Putting on 14 pounds post competition has really wrecked havoc on my mental well being as well as physical well being. I broke a lot of ‘Post Comp Rules’ and it’s only my fault.

#1. I headed straight to the salt and junk! – I had every intention to ‘Reverse Diet’…. that idea went out the window this week!

#2. I weighed myself a few days after competition. – BIG NO NO! Of course I will put on weight after the competition, in fact, I weighed more than when I started training for Emerald Cup!

I’m excited to say the least! I will keep you guys updated with my progress and let you know how the program goes!

~Jess

 

 

 

Emerald Cup Update!

 

girls2Let me start off by confessing that I haven’t eaten any REAL food today. Today I’ve had French Toast slathered in Caramel Almond Spread, Vanilla Chocolate Swirl ice cream from Costco, jelly beans galore, chocolate, Chicago style popcorn mix, pop tarts and peanut butter and so much more. I’m being real with you. Whew! Now that I have confessed, I will update you guys on my Emerald Cup 2014 Bikini debut experience!

It was a fucking blast. I had a great time! Of course I was stressed out beyond reason preparing during Peak Week, but the actual day was amazing. I met such amazing ladies, everyone was extremely supportive and complimenting each other left and right, and it was awesome being on stage. It was pretty cool FINALLY meeting all the gals that I have kept in contact with through Instagram and other social media. I felt like such a fan girl meeting everybody!

Emerald Cup on Saturday; at first I was skeptical of how the day would go, I was pretty disappointed when I found out the Bikini category had to come BACK for the night show. Last year Emerald Cup only held the bikini division during pre judging in the morning show. I had my mind set on eating a burger in the afternoon right after pre judging! Change of plans, I was going to be tanned, suited up, face caked in make up for HOURS and HOURS! *Le siiiiiiigh*…… ecup2

I met an amazing girl named Brittany Love and we remained Rookie buddies throughout the day. I invited her to my house so we could rest and get ready for the night show after pre judging. The morning show was STRESSFUL! We BARELY made it in time for my to go back stage, get glazed and pump up to go on stage! Apparently they were blasting through the program pretty quickly!

After we parked and I kissed Derek goodbye, I ran up to the 4th floor where we get ready and they were calling Bikini A to line up to go in the freight elevator to go down to the stage! I literally had to THROW my bag down and get my shoes on as fast as possible and catch the elevator before it went down! Talk about an adrenaline rush! I thought I had to walk out on stage right after that, but thankfully there were 2 classes ahead of us and I still had time to glaze, pump up, and get bikini bite for my bottoms. HOLY CRAP! SO CLOSE!

Pre judging went really really well! I did great on my posing, felt comfortable, but hopefully not TOO comfortable. You always think about what you could have done differently after the fact, but I think I did great for my first show! I got second call outs, placed 7th out of 24 gorgeous ladies! I was shocked! Emerald Cup is a huge deal, the largest and most prestigious show in the Northwest and I placed 7th! I actually did better than some girls who have been doing this for years and have won in the past. I felt SO honored!

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I actually had no idea what was going on while I was up there on stage for pre judging. I was just doing my thing, posing, smiling, checking out the judges and repeating in my head “#73, #73, don’t forget your number is 73 if they call you!” AND THEY DID! The girls were so sweet, complimenting my physique and my abs, I was probably blushing but you couldn’t tell with the copious amounts of make up on my face.

Success! I was well prepared, didn’t forget anything important that I might need, and didn’t pack too much either! All I ate all day were rice cakes, almond butter and honey. It was quite delicious, a lot better than what I had been eating all week!

After pre judging Brittany and I went back to my place to kick up our feet and relax. I popped in Mean Girls, I chilled and she napped for a few. Pretty relaxing! It was really nice living right down the street! Derek was a sweet heart and drove me everywhere I needed to be even though this was Kai’s weekend to visit. Kai was so well behaved and sat still for BOTH shows! Derek and Kai went to the dog park with Keyda since it was a gorgeous day while Brittany and I rested. I owe him so much! He’s done a lot for me throughout this entire process, he’s been beyond accommodating. I’m definitely a lucky girl 🙂

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For the night show Brittany and I made sure we got there at 6:00pm to give ourselves ample time to watch our friends and get ready ourselves ready! We had a lot more time to chat with the other girls and meet new people on the 4th floor. Bikini A wasn’t on stage until about 8:45pm – 9:00pm! Looooong night! I was such a nervous wreck for Finals! My face was twitching while I was smiling, and I nearly TRIPPED during my walk and poses! Ughhhhh! SO embarrassing, especially on the Jumbo Screen! The side of my shoe snagged on the staging. The stage was carpeted. No excuse, but the other gals said I recovered well.

Pre judging and Finals were both extremely quick! Hours or preparation, primping, fussing, and tons of money forked out for 3-5 minutes of stage presence! Great experience regardless, I’m really glad I set this goal and followed through with it. This has been an extreme challenge, the journey has been long and hard. I’ve given this goal my undivided attention, vested so much time, research, and resources into it but I’m so glad that I did. I learned so much, met such amazing people, and can say that I have competed in the largest bodybuilding competition in the Northwest and that I placed 7th out 24 amazing girls! This Rookie girl kicked ASS!

The best part was seeing my friends there! Jason & Sonya, Kat & Mat, Danielle & Gerrett, Amir, Derek and Kai all came out to support me! Some people came to Pre judging AND Finals! I felt so loved, it was amazing seeing them! After Finals Danielle and Gerrett came out to Rock Bottom Brewery with us. I did the big NO-NO and went straight for salt…. I ate the Ball Park Pretzels with cheese dip, the Laredo burger and fries, and a beer! Not to mention I’ve been gorging myself on candy and sweets all day! Shopping at Costco this morning was like being in heaven! I could finally order from the food court and buy any groceries I wanted! I’m a free girl! I think half the reason I’m gorging myself is simply because I can now. I can do ANYTHING. I can workout how I want, when I want, hang out with friends, go out to bars, enjoy happy hours, and eat whatever the hell I want.

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This has been an experience for sure. Would I do it again? I don’t know. I know for a fact that I won’t be competing in another bikini competition for a long time. I need to take time to relax, spend time with my family, and set new goals. My body and mind need a break from such a regimented schedule. I want to appreciate the small things in life again, my mind has been on a single track this entire time and it feels freakin’ great to be free!

Now I’m onto the next goal! Anybody got any ideas!? I really want to do another half marathon but I also want to try something new. I think for now I’m going to focus on reverse dieting (beginning tomorrow) out of this insane prep diet, creating clean healthy meals, and spending time with my friends and family. It feels freakin’ great and refreshing!

Thank you everyone for following my journey! I’m so happy I am able to inspire people, and I’m so happy you guys have been so supportive of me, it has helped me immensely! This isn’t the last you’ll hear from me, stay tuned for photo updates and other goals I have coming up!

~Jess

Monday – 38 Days!

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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

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

 

8 Weeks Out – Grind Time

8 Weeks Out - Grind Time

Happy Sunday! Today marks the beginning of a new week, and a loooong one at that! To get the week started on the right note, I did an awesome HIIT workout incorporating sprint intervals on the treadmill and spin bike, as well as an awesome ab routine. You should def try it out!

I have big plans for switching up my workout routine this week. Hungry for more results! This weekend I took my progress photo comparing January and February a month apart exactly, and I didn’t see the results I was hoping to see. The pictures look almost exactly the same, sooooo this week I’m increasing my cardio in hopes to show off my obliques and shed some fat around my legs to show off the hammies and glutes.

febprogress

In the grand scheme of things, I’m very happy with my OVERALL progress since my very FIRST before pictures! Putting them next to each other makes me extremely proud of my hard work and dedication. Of course a lil’ tan helps too 😉

overallprogress2

This weekend I went to L.A Fitness to have my Body Fat measured, for the first time in 4 years! I was really curious to see where my % was at after months of rigorous training, hard work, strict dieting, and drastic physical changes.

First mistake, having a sales person do it.

Second mistake, letting him use the electronic ‘Omron’. When I asked him to use the calipers….

Third mistake, he only did ONE pinch instead of four…..

Sooooo, with all of that being said, my Body Fat % came out to 15%. I was pretty damn shocked! I thought my % would have been at 10%-12%! Last time I was measured 4 years ago I was at 17%, it’s hard to believe my Body Fat only decreased 2%. It kind of ruined my day actually, I let the number get to my head, I skulked around all day and even skipped my Cheat Meal for heaven’s sake! *Le siiiiiiigh* 

Although I believe the reading was horribly inaccurate, I came to the realization that numbers shouldn’t matter. I should have absolute confidence in my hard work and in my body regardless of the numbers. This sport can be incredibly draining; on your body, on your mind, on your confidence and will power. I have never been so critical of myself before. I wouldn’t say I’m insecure like I was in Junior High or High School, but I always think I can do BETTERMy glutes could be higher, rounder, and tighter; my hamstrings could be fuller, my obliques could be more defined, I could have less overall fat, etc. Some days can be extremely taxing, but the results and the strength I gain from this sport is what keeps me going.

So bring it on! I’m gonna KILL this week! Consistent workouts, staying on track with my diet and macro plan, and adding more cardio! I also have a posing practice scheduled for this Thursday at David Barton Gym, and it’s actually happening this time YAY!

BRING – IT – ON!

~Jess

 

Posing Help!

Posing Help!

So I’m beginning to take my posing/progress shots from a lower angle since that’s what the judges will ultimately be seeing while I’m on stage. I also want to make sure I am looking tight, toned, and put together in my competition photos.

I would love advice for my posing, examples of how to pose for my body type and height. I am 5 3/4 so not even 5’1!

If you notice any problem areas, PLEASE point them out! Shrink up the legs, trim up the waist, lift the glutes, etc.

Please and thank you! Much appreciated 🙂

~Jess

Post Comp Excitements…..

Fellow competitors are gonna hate me, because I’m just gonna ramble about all the awesome things I plan on stuffing my face hole with post comp, and a few exciting plans I have afterwards as well 🙂

I finally feel like I have found a rhythm in my current training plan. I’ve got my workouts down to the ‘T’; enough weightlifting, cardio, HIIT, and plyometrics, my macros precisely planned out; consuming enough calories to stay energized throughout the long days and tough workouts, having my meals spread evenly throughout the day, and working on poses that work for my short frame and muscle build. I feel like I can comfortably indulge in post comp daydreaming 🙂

I guess I’ll start with the fun stuff, like all the delicious treats that are gonna make me look pregnant!

  • Girl Scout Cookies – I was smart and pre-ordered them from a co-worker 🙂 Her daughter is a Girl Scout! I will be receiving 4 boxes of Samoas, 3 boxes of Savannah Smiles, 2 boxes of Tag-a-longs, and 2 boxes of Thin Mints…. 11 boxes total! I should be getting them in 2 weeks….. O, the temptation, but I will be well prepared post comp…..

samoas

  • Pasta – Surprisingly, I don’t miss it as much as I thought I would. Derek and I would eat pasta at least once a week for dinner, it was definitely a staple in our diet, especially during marathon training.
  • CHEESE! – O my god…. can’t wait to have a burrito with copious amounts of cheese! Realizing that most of my burrito was cheese anyhow…
  • Chips and Salsa – A weekend favorite….. o yeah, and the splurge of Tostitos Queso, don’t forget that gelatinous processed cheese goop.
  • Candy – If I wanted candy, I would never deny myself it. I would also make sure to buy the largest bag or bar and NOT share like you’re supposed to. Every time we went grocery shopping I would pick up candy. To be honest, I’m sure sugar has made the biggest difference on my body. I miss the Lindt White Chocolate truffles…. mmmmm. Gummy bears….

gummybears

  • Coconut Cream Pie – So random. I never have this, but I had it a few weeks ago for my cheat meal and it was sumptuous! I would totally kill one to myself!
  • Costco Muffins! – I just got a Costco card a month ago and I can’t even indulge in their yummy jumbo sized Apple Streusel, Choco-Choco Chunk, or Poppy Seed muffins… this is madness! Can’t freakin’ WAIT!
  • Bagels and Cream Cheese – I miss marathon training solely for this reason…. bagels and cream cheese. When you’re training for a marathon you NEED all the carbs and salt you can think of! Endurance sports are where it’s at if you’re a foodie 🙂 “I just ran 13.1 miles…. why yes, don’t mind if I DO have a bagel… or two, and a muffin, hehe.”
  • Heavy Whipping Cream in my coffee – I have grown to enjoy my coffee black, but there’s something absolutely comforting about having heavy whipping cream in your drip coffee…. *le siiiiiiiigh*, miss it.  

Enough of food! I’m making myself hungry!

As for my post comp plans….. hmmmmmm:

  • Train for a Half Marathon – Derek mentioned that I was probably the happiest I have ever been training for Oktoberfest Half Marathon last year. I don’t think I’ve been an absolute piss off during Bikini Prep, but I definitely miss waking up knowing my workout is gonna be a looooong run, I can really meditate and clear my thoughts on a beautiful summer morning, and know that when I get home I can eat whatever I want and that carbs are highly recommended. I also want to stay really lean during the ‘off season’ if I decide I want to compete in Iron Man in October.

oktoberfest

  • Go Camping! – Last year Derek and I found a really gorgeous camp spot at Otter and Big Creek in Northbend by Taylor River. We went there for an amazing day hike and plan on going back for camping, more hiking, and s’mores of course! Maybe even bring a tube and go tubing on the river.  
  • Having BBQ’s! – HELL YEAH! My work shift is changing to 6:00am to 2:30pm so I’m gonna be soaking up the sun rays this summer, eating hella hot dogs, Lay’s Ruffles with the sour cream and onion dip, delectable medium rare sizzling steak, and margaritassss on the beach!
  • Spend time with friends – *Le siiiiiiiiigh* I feel like the ultimate loser on this one. I haven’t spent quality time with friends in a long, long, looooong time. Partially my fault, I KNOW I could be putting forth more effort. Between an inconvenient work shift of 11:00am to 7:30pm or later, training for my competition, dedicating weekends to meal prep, and not having a car…. it can be tough. I’m definitely take the time to kick it with the homies.

friends

  • Going to school – It’s actually my goal to get this one started WHILE prepping for my competition. Spring Quarter begins at the beginning of April and my competition isn’t until the end of April. My goal is to take my placement test and clean up my basic Math and English skills before beginning a 3 course schedule in the Fall. I’m ready for the next step baby!
  • Getting Sponsored – If I end up really enjoying this sport and perform well, I would love to pursue modeling opportunities and become sponsored to support my hobby. I’m obsessed with Quest, Optimum Nutrition, PB2 and would love to represent their products!

I have so many more goals, ambitions, and plans! I know that this year is gonna be jam packed with awesome opportunities, I can feel it. I can’t wait to step on stage knowing that I did my best, trained extremely hard, had the will power to keep going, and earned every Girl Scout cookie I will devour!

Here’s to an insane year!

~Jess