Misty’s Posing Shots!

Misty's Posing Shots!

‘Ey folks!

Yep, that’s my hot step sister, she’s competing in her first bikini competition as well! Super pumped for her, she will be competing in ‘Jon Lindsay’s Grand Prix’ April 12th, 2014 in Culver City, California. She has shown so much dedication, drive, passion and in turn has had made excellent progress and seen amazing results. Busy mother of 4 children and going to Nursing School, AND kicking ass putting work in for this comp! Follow her IG: Misty Walker

She recently sent me her posing shots to get some advice, I told her I would post them on my blog to get additional advice from my followers. Please, any advice is much appreciated!

I think she looks fabulous, my personal fave is the last back pose on the far right 🙂

Feedback, tips, pointers are much appreciated! Please comment!

Thanks!
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

11 Weeks Out – Booty Progress

Booty Progress

Booty, booty, booty, booty, BOOTY! Everyone knows how obsessed I am with growing a nice ass, so here’s some progress shots I took on Sunday.

I’m not where I want to be, but I feel like I’ve been making slow progress! I see the ‘lift’ action going on! This week marks the beginning of my ‘two-a-days’ as you may know. I’m doing 3 ‘two-a-days’ a week for February, running home from work on Mondays, Wednesdays, and Thursdays. For the first two weeks I will be doing 4 miles those days, the last two weeks I will be doing 5-7 miles those days. I really like the results I get from outdoor running! Not only does the outdoor terrain shock my muscles and challenge my body, but it really helps clear my mind as well. I need to buy running gloves, my hands were FROZEN last night! Cardio is really gonna help shed the ‘softness’ around my curves and display that lean muscle I’ve been building underneath. POLAR

My Polar FT4 came in from Amazon.com yesterday! I was so amped to use it this morning! I’ve always wondered the ACCURATE number of calories I burn during my workouts….. it looks like I’ve been underestimating them this whole time, by a couple hundred! No wonder I’ve been eating ‘second breakfast’ everyday! secondbreakfast

This heart rate monitor is also a great awareness tool. Instead of dilly-dallying up the stairs to do my heavy lifting supersets in between sprint intervals, I RUN up the stairs to keep my heart rate up and ultimately *TORCH MORE CALORIES!* I’ve also noticed that lifting really heavy (well, heavy for me, workin’ on packin’ more weight around) keeps my heart rate up as well. Upper body and certain ab movements are on the lower side. Ironic because I read two articles correlating with this topic yesterday! Check ’em out:

Rev Up You Metabolism by Tracey Greenwood with FitnessRx

8 Reasons Women Should Lift by Kellie Davis with Bodybuilding.com

Now I can eat more Quest bars riiiiiiighhht?! Haha, NOPE. I will be giving those up March 1st, which is a bummer since I have 2 more boxes on the way: Strawberry Cheesecake and Chocolate Chip Cookie Dough….. YUMMMM! I’m sort of obsessed with them, you have no idea. They are especially bomb when you heat them up in the microwave for 15 seconds! OOoooey goooooey delicious-ness! I want to try this gem out soon: PEANUTBUTTER

Yummmmm! Magnifico! I have PB2 now so I can actually make the frosting…… *DROOOOOOL*

INGREDIENTS

– ½ Peanut Butter Supreme Quest Bar

– ½ Chocolate Peanut Butter Quest Bar, cut in half (making two ¼ Quest Bar squares)

– 4g sugar free butterscotch pudding mix

– 2 Tbsp PB2 (may also use powdered peanut butter)

INSTRUCTIONS

1.) Pre-heat oven to 350 degrees

2.) Place a silicone cupcake liner in a cupcake pan (You’ll want to do this step so you can mold the Questbars to the cupcake liner)

3.) Place Quest Bars on plate and microwave for 8-10 seconds.

4.) Press one of the Chocolate Peanut Butter Quest Bar squares to bottom of cupcake liner, molding it to fit the entire bottom/sides of cupcake liner.

5.) Place the Peanut Butter supreme Quest Bar on top of the chocolate peanut butter Quest Bar, molding it to fit the middle/sides of the cupcake liner.

6.) Take the last Chocolate Peanut butter Quest Bar square and flatten with your finger to about ¼ inch thick. Place it on top of the peanut butter supreme layer, molding it to fit the top/sides of the cupcake liner.

7.) Place Quest Bar cupcake in oven for 5 minutes.

8.) To make the icing, mix together pudding mix and PB2 with water until desired consistency is reached.

9.) When Quest Bar cupcake is done, top with icing.

Nutritionals:

243 calories, 25g protein, 11g active carbs, (19g fiber, 2.5g sugar), 9g fat

Sorry my blogs are all over the place! That’s just how my mind works, happy Tuesday 🙂

~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

 

Small Changes…. Slow & Steady

Awwwww, this week has been so amazing and it’s only Wednesday!

I was offered a new position (that I turned down after much thought), I received a raise, I’ve been working out like a BEAST, my pants, rings, and even underwear are fitting much looser, I weighed in half a pound lighter from last week (114.5lbs) AAaaaanndddd…… I threw my suit on to take some pics and I am finally seeing progress.

This is cause for celebration! Today I made my event Emerald Cup ‘Facebook Official’ and invited a couple of my closest homie’s. I have gotten a couple of responses, it feels amazing to have my friends and families support. Now I wish my competition was next week instead of 14 weeks out. Booooo….

I’ve been adjusting to this diet quite well too. I’m going onto the third week. I’m hoping at the end of 30 days it will be habitual. I get really excited about craisins and peanut butter! Not together of course….. I’ve become addicted to cottage cheese, cinnamon, and craisins….. delicious combination! I haven’t created a name for it yet. Sliced honey crisp apples with peanut butter have also become a favorite.

I’m really looking forward to this weekend’s cheat meal! I’m thinkin’ Mexican again…. Azteca really hit the spot last time. No dessert though! I can have one or the other…. not both. Here are my options for cheat meals below, vote for one or suggest your own! I’m curious to see what the general public would choose!

Tonight I am running home, hopefully gonna make it another 6 mile run like Monday night. Tomorrow I’m hittin’ the gym full force, gonna tackle my booty in the squat rack. Actually seeing some slow and steady results in that area! Yippee! I still have so much time left, I can make all the slow progress I want, as long as progress is being made.

Can’t wait to dig into some yummy dinner tonight! Last night I had to have a ‘mid-week’ meal prep since Derek has been eating my food. Come on man! You don’t have to be on a diet, I do! Make your own damn food! Just kidding…. seriously though.

protein cookiesLast night I made more Turkey Muffins since they are soooo addicting! Even Derek likes them and he hates most anything ‘healthy’ I try to make. I baked and mashed sweet potatoes and steamed more broccoli. I am trying to figure out what I want to make this weekend. I have so many oats and peanut butter I might just make Peanut Butter Oatmeal Protein cookies with coconut oil and Truvia! MMmmm yummm!

2 more days till the weekend! Big plans! Celebrating my raise and weight loss, not sure how yet. Maybe new work pants and night out with the hubby? I have lost 10lbs since starting at the Executive Briefing Center. My size ‘0’ pants used to be SKIN tight, I could hardly fit into them after they came out of the dryer. Now when I wash and dry them and put them on they sag like sweat pants. They use to be ‘high-waisted’ but now they fall down my hips. I’m not complaining! I just hope I don’t lose my wedding ring, it’s been really lose!

I will need to schedule some posing practice in the very near future. I feel like if there’s anything I will struggle with, it will be posing! Next month I will set something up with Natalie, have her show me some tips and tricks!

Anyways, hope everyone is havin’ an awesome hump day! Don’t forget to vote for a cheat meal!

~Jess

 

Progress Photos

Flex Friday!

Progress photos have been posted, I really hit the nail on the head with re-creating my last progress collage.

There are still some problem areas like the soft stuff under my butt and around my thighs. Not a very flattering pose either. Just plain ole’ me, standing there like a cold dead fish.

Today is Day #6 of the cutting phase, and next week marks 15 weeks out! I have a new training schedule so I’m ready to GO. Derek kicks my ass tomorrow and teaches me how to set up a TRX so I can do my own shit at the gym. “Uhhhh, sorry bro, can’t work in with me, this is MY TRX.” We’ll also be measuring my body fat percentage because I’m soooooo curious! He thinks that stuff is dumb, he thinks being TOO meticulous about all of this is dumb. Counting calories, counting macros, taking measurements, the whole thing….. DUMB. I’m also gonna ask him to show me how to do pull ups… cause I’m lame and I don’t know how! I feel like pull ups would be the BEST upper body exercise for me right now while I try to cut back on isolating muscles with lifting.

cheatmeal2

Hopefully discussing finances this weekend, maybe figure out a mini savings plan to have enough money to compete in Tanji Johnson’s Vancouver competition April 12th. I would definitely like a practice round if I’m paying $120 for the NPC card, or at least attend a competition so I know what they are all about, can feel out the vibe, watch how other girls do their routines, poses, etc. I don’t want to be 100% in the dark on game day!

I’m getting so antsy! Derek keeps saying I haven’t even scratched the surface yet. We’ll see how I feel at the end of next week’s training schedule on a 1,200 calorie diet (that’s right, I cut my calories more to match my macro intake). Much mental preparation is needed this weekend! I’ll basically be doing a mini sprint tri every week on Wednesday’s.

Derek is a HUGE supporter of endurance sports like running, biking, and swimming. Obviously, he does them. He keeps telling me that running will shrink my legs, sprints and hill intervals will lift my butt; biking will build my butt and make my hamstrings *POP*; and swimming will build my butt and create a sexy streamline back…. notice how all of these things are fabulous for my ass! I’M DOWN FOR THAT!

So, today’s progress picture collage is the BEFORE-intense-training-programming-and-dieting-photos.

WATCH ME WORK

~Jess ♥

 

 

 

First Bikini Posing Practice Video

Feeling kind of scandalous, but it’s really great to see progress through videos. Today I practiced for an hour right when I got home, had some crappy turns, tried some different poses, but I felt like this video was definitely the best out of at least 6. Feeling comfortable with my flow, really need to work on keeping everything sharp and on point, especially my posture in the first pose after rear view walk. Also, what the heck am I doing with my fingers half the time?!

Next time I’ll use the ipad instead of my phone so I can get the floor as well, I’m curious to see what my footwork looks like during my turns.

Apologies for the crappy quality! Any feedback from people who have competed would be much appreciated, seriously looking for help!

Thanks,
Jess ♥

Must…. lift… HEAVIER!

Today has been pretty good so far, can’t wait for the weekend though!

This morning I went to the gym and trained triceps and biceps. *Whewww* Such a struggle! I want to lift HEAVIER! Why is 15 pounds so heavy?! I don’t understand! Then I thought about it, and I think it’s because I don’t eat in the morning before I lift. I work out fasted. I have always heard that fasted cardio is more effective for fat loss, but I’m guessing when it comes to actual lifting, it’s probably best to have something in your stomach.

So today I bought some protein powder after my workout, and I’m going to drink that in the morning before I head to the gym tomorrow. I bought what I usually get, Muscle Milk. We’ll see if there are any noticeable changes, I can’t wait to report back!

My husband wrote the 'You're Sexy' message on the mirror! NOT my daily affirmation to myself, haha!

My husband wrote the ‘You’re Sexy’ message on the mirror! NOT my daily affirmation to myself, haha!

It’s not that I want to get noticeably bigger, especially my upper body since that’s what I trained today. I just want to lift heavier, less reps, and see if that will help shed the softer layer around my muscles. I’m really proud of my progress thus far! I’m feeling really great! I finally uploaded some progress shots of my legs. Definitely happy with the results. I was afraid by hanging up my running shoes for the rainy season and winter I would pack on fat and layers and lose tone and definition in my legs. NOPE! HIIT training is where it’s at! I feel like my legs are toning and tightening quite nicely.

I think I’m going to rewrite my workout for tomorrow, I don’t want to spend an hour on the treadmill doing steady cardio. I want to take advantage of the Zumba room being empty, do some jump roping, some Zuzka videos and maybe give a little attention to my glutes with resistance band training.

Stay tuned! I will post tomorrow’s workout as soon as I write it. Have an awesome Thursday guys!

~Jess ♥

Official ‘Before Pics’

Before Abs  Happy Friday People!

Yup, that’s my softie lil’ self on the left there. I thought I would dedicate today to taking my ‘official’ before pictures so that I have something to compare my progress to. This has been extremely humbling and is a great first step to my fitness journey. No filter, no flexing, post breakfast, and didn’t work out today. This is probably a raw depiction of what I look like on a day to day basis. I’m not terrible by any means, but the goal is to be chiseled, cut, and bronze of course.

I had plans to work out today, had written everything out for the week, but I deciding sleeping in would be more sufficient. I am embarrassed to admit that I killed a bottle of wine with my husband last night, as well as stuffed my face with Snickers since our Condominium didn’t have any trick-or-treaters. *Le siiiiiigh* One step forward, five steps back. I still have Saturday and Sunday for my cardio and legs day, so I’m not too worried. My head was pounding too hard this morning to even think about picking up heavy things and putting them down repeatedly.

I turned the day around by fulfilling my goal to finally take before pictures! Huge step like I said, but I’m really excited to build on this. This is the true start to my journey, these photos will hold me accountable and remind me where I started and where I want to be. I can’t wait to make those gains and watch my body transform!

I have already sent the pictures to my friend Hilary who is going to compete in Emerald Cup with me. This year she competed in her first competition! August she placed 2nd and continued her journey to finals in Sacramento where she placed 4th in her division. Her transformation has been inspiring, I’m excited to have a partner in this journey!

Before Side ShotThe reason I want to compete is to show myself that I can do anything that I set my mind to. I have wanted to compete for so long, but always told myself, “No, that’s not something you want to do to your body. It’s actually really unhealthy. Your body won’t always look like that, you’ll be depressed.” There are so many things in life that are out of our control, but if we are blessed with a properly functioning body, then we have a gift and we should be constantly trying to better ourselves, improve our health, and stretching the limits to see how far we can go.

That doesn’t necessarily need to be limited to body building or outward fitness and appearance. You can control what you put in your body, how you feel on a day-to-day basis, and your overall mental health. It’s really amazing and something I’m extremely passionate about! I feel like this is just the beginning, there are so many challenges I want to take on!

Before Back_Butt  I look at these pictures and I think to myself, “I’m so thankful that I am healthy.” I see areas where I can improve as well as areas I am proud of. At first I was disheartened when I saw the outcome of these photos, but there’s only room for improvement and I have a thankful mindset now.

Thanks for tuning in guys, hang around and watch me work!

I will definitely be shedding fat and building muscle, these pictures will transform over time!

 ~Jess ♥