Tuesday, November 26, 2013

Prep Time: Its Official!

Ok, so I have been on and off the "Am I going to prep yet"? bandwagon for a while now. As you know, I started prepping for USAs last year, and due to lifestyle and financial stress, had to back out of it. Then I had surgery which sidelined training for 6 weeks and I blew up....Again.....like I promised myself I wouldn't. I am so disapointed with myself.

Last week I craweled with my tail between my legs back to my coach, admitted my weight (152, in actuality I was 154, but that number was just too embarassing to say out lout), and set out to get consistent with diet again. I dont eat bad at all. I eat very good during the week, but my weekends I dont! I might eat 2 shitty shitty meals on the weekend and thats it, or I might eat a ton of fruit during the week or sauces to condiments I wouldnt normally eat. I was tracking my calories on myfitnesspal and I was eating on average 1500 cals a day and gaining weight...Not cool!! Plus I was burning 3000+ per day with weight training and cardio... Now here I am thinking this has got to me metabolic damage/adrenal fatigure/something fucking with my body...

So craweled to coach (Meriza DeGuzman Ciccone), and she was surprisingly understanding. I only say surprisingly becuase she manages to keep her weight in check year round and is a bit of a hard ass. She got me on a "diet" of 1800 cals, so 300 MORE than I had been eating before...She decreased my cardio but increased my intensity.. I was thinking "oh boy, I am going to blow up." But I know I need to get consistend with my diet, workouts and supplements again, and I think the lack of consistency was what screwed me up before. So here I go, day 2 of new diet.

I had originally said I wouldnt compete until May or June of 2014 to let my body rest, but my last show was March 2013, and even though I dieted until July, it wasnt really a diet, just clean eating. So I decided to aim for a show. Feb 15..Capstone Classic here in San Diego.... thats 11 weeks away and I have about 21 lbs or so to loose....here goes nothing!!

Sunday 11/24 : 154.5 lbs
Tuesday 11/26: 151.4 lbs

Guess eating more and changing my cardio is working for me.

Thursday, October 24, 2013

Update: More Food, No Weight Gain...? I'll Take it!!

So I have stuck with the practically contest prep eating now for a while. I am on week 3. Still feeling tighter, better, and my energy levels are up. I am doing small amounts (no more than 20 minutes) of HIIT cardio 2-3 times per day. Now I know this sounds like a lot of extra time, but I work in 2 different gyms, so popping on the treadmill for 15 minutes is quite easy.

My Workout Schedule:
0430: 15-20 mins cardio (usually HIIT) on treadmill or arc
0900-1000: 60 mins of heavy weight lifting (gotta grow my shoulders and back!) followed by 10 mins of light cardio cooldown
1500-1545: Gym with the hubs. This is more me training him, but usually I get some abs, bis, tris and/or light cardio or HIIT done at this point
2000-2030: 20 mins cardio at worlds (3 days per week)

My diet has been pretty restriced. 1400-1500 calories and my weight has been maintaining at 146-148. But again, I feel tighter and leaner....so Eff that scale! I usually only weight myself once a week anyway.
BUT this week I ate more food! I started some new supps on Monday, and increased my weight training intensity, and my hunger skyrocketed! Its been a while since I have been HUNGRY and not just bored or snacky. I am NOT in contest prep, so I fed myself a bit more. I totally expected to gain weight, especially since I have been eating more at night. I upped my protein and fats, but try to keep carbs lower right now (I get refeeds and high carb days). My calories for the last 3 days have probably been around 1800-1900, and a few months ago I would have ballooned up at that. But, I weighed myself this morning and I was 147.5 (which would be a previous of 143.5, pre-boobs, HEY IT COUNTS!). So no weight gain at all! This excites me!! I feel like I might actually be getting my metabolism back! YAY!!

This weekend I worked with Sexy-Strong: Premier Nutrition for Female Athletes at the Muscle Contest Pro Physique Show in Culver City. It has been a little bit since I worked, so it was fun to see and hang out with the girls again :) Here are some pics from the show. If you are interested in Sexy-Strong's Whey Isolate, Fat Burner, or Preworkout, just let me know! We can ship anywhere :)

Phil Heath decieded to stop off and say hi!
(IFBB Pro Francine Sablan, Mr. Olympia Phil Health (Duh), IFBB Pro Narmis Assria, Me and Courtney Jo ;)


Tuesday, October 15, 2013

Updates! 10/15 - Stop obsessing over the scale

So operation 1000% back on off-season diet is on its second week. Last week I tightenend up considerably! But when I stepped on the scale this morning - BAM...148.0...WTF? I mean, I LOOK better? Right?!?!


Possible Explanations:
1. Well, on the weekends (this one being a 3-day weekend) I am less active. During the week, I work on my feet all day, plus train clients, plus workout out twice (once for cardio, once for weights).  On the weekends, I DO work out, but I am not on my feet all day. Its my time to hang out with my family, which sometimes means cuddling on the couch under a blanket and watching The Nightmare Before Christmas and ParaNorman with my son.

2. I DID add 3-lbs worth of boobage, so if I am comparing me to myself, I am really only 145, but thats still 17 lbs over my estimated stage weight. So my goal is still a 7-lb weight loss.

3. On the weekends, I am more chill. My diet is (slightly) more relaxed. No much, but I am not as strict. My carbs are a little higher, which could result in some water retention

4. This was a 3-day weekend, so add an extra day to the aformentioned explanations.

Lessons Learned: Be more active on the weekend. That doenst mean I am going to double my gym sessions, that just means I am going to spend more time on my feet. I will weigh myself tomorrow morning and I am betting the scale will drop back down. Stick to the plan! And stop making excuses for my boobs being heavier!

My Plan of Attack this week!


No seriously. I have a show to work this weekend with my sponsors at Sexy-Strong: Premier Nutrition for Women. The show is Titans Grand Prix in Culver city. Its a Pro Physique show so it should be super fun! So I am going to be extra strict this week. I have been trying to build up my muslces and for the last 4 weeks have been on a heavy lifting, higher protein and moderate fat and carb diet. This week I want to change it up. Lift a bit lighter but go for volume training, add a bit more cardio, take out the carbs and increase the protein. I think its good to shock the body with a new plan every now and then. Plus, that way I can still spend 75% of my time building muscle, but this "mini-cut" will help keep my body fat in check. Had a high carb day sunday, so will go on a 4-day low, and have a moderate carb day on friday.

I will weight in tomorrow and see if I drop some water from the weekend. Inactivity tends to make me gain, so hopefully that is a good explanation.

Today I am training legs, going to high-reps but always maxing out. Tonight I will do cardio, sprints and stairs intermixed. Until next week. Thanks for following along!

Tuesday, October 8, 2013

Personal Update: Getting it Back

I do not take a lot of time to do my own personal updates, so I thought I would give it a go. Back in August I had surgery (elective, no worries!! :) right after 7 months of dieting for shows. This means that I was doing intensive cardio and weight training sessions right up to surgery date, as well as dieting. Well, combine surgery with a complete lack of exercise, and I ballooned up. It was rather embarassing to me, since I had promised myself that I would alsways stay in control of myself, my weight and my diet, especially after being signed by Sexy-Strong: Nutrition for Women...Now I feel like I am anything but Sexy-Strong!!

Well, I am fully healed, lifting heavy again, and finally in the right mental place to take my body back! I am not weighing myself right now, becuase I KNOW me. I know I will let the number on the scale discourage me, and use it as an excuse to fall off. Nope, not this time.  After a week of being 100% compliant to my diet, then I will see what I weight. I can estimate through that in my heaviest I probably reached 148 (still 8 lbs less than my previous bulge though, and thats will three pounds of boobs added!).

So now, my mind is clear, my motivation is high, and my workouts are intense! I am steering clear of long slow cardio. I am trying to keep my metabolism up throught about 20-30 minutes of HITT training per day, and relynig on my weight training workouts for calorie burn. I am carb cycling (4 day low, one day high) but that may change. It is technically my off season, so dieting to lose massive weight is not my goal. My goal is to get back down to a healthy and maintainable off-season weight. Then, its muscle growing time!

I am going to see about my own personal 4 week transformation! Where can I be in 4 weeks without extreme dieting or cardio, but just getting back to eating 100% healthy (with maybe a cheat meal on the weekend) and maintaining my high-intensity workouts. Basically, compliance!

My goals for the future are to grow my shoulders, back, and hamstrings. so I will working out those 2 days/week. I hope to do more jounraling here on my blog, to help inspire others to live the Sexy-Strong life!

Sunday, September 8, 2013

Sexy-Strong Mom Park Workout!

Sexy-Strong Moms!

There is no reason why busy moms cannot live the Sexy-Strong lifestyle! With a little heart, dedication, and some quality time at the park with your kids, you can squeeze in a great workout. Do not be shy, but get your workout on loud and proud. Remember, you never know whom you are going to motivate, so lead by example!
Move through the exercises as quickly as possible with very little rest between sets, but keep your movements controlled and work through your entire range of motion for maximum effect. If you are short on time, just do each exercise once for 15 to 25 reps, or if you have more time, circuit your exercises for two to four sets of 12 to 15 reps. Enjoy your journey to a Sexy-Strong new you!

Circuit 1:

Assisted Pull-Ups on Monkey Bars

Place your foot on a step for assistance and grab the bars in either a neutral grip or an overhand grip. Squeeze your back muscles and pull yourself up, using as much upper body as possible and the step as little as possible. 

Bench Push-Ups
These are great for getting full range of motion during your pushups, especially targeting your chest, front delts and triceps. Place your hands on the bench, feet on the ground, and bend your elbows until your chest contacts the bench. Hold that bottom position for a moment, then push back up. Squeeze your abs during the movement and keep your body straight.  For added intensity, do decline push-ups and place your hands on the floor, feet on the bench. 

Bench Step Ups
Step-ups are great at targeting your booty and hamstrings, helping to get you that sexy and strong backside you deserve! Place one foot on the bench and the other on the ground behind you. Push through your heel and step up, finishing in a stand on one leg on the bench. Give and extra booty squeeze at the top position for added benefits. Balance for a moment, then slowly lower back down into a lunge.

 Swing Abdominal Pikes
If you have ever used a TRX or a stability ball, then you know that suspended abdominal exercises are excellent for targeting your abs! Just place your feet in the swing, hands on the ground, and pull you booty up over your head, keeping your legs straight. Lower back down to a straight body push-up position, keeping abs engaged the whole time. For variety,  you can also do these with bent knees in a tuck position. 

Circuit 2:

Hanging Leg Lifts

Hang from a bar, and tuck your knees up to your chest. Keep your movements slow and controlled to avoid swinging. Squeeze your abs and raise your hips and you lift your knees. This keeps the emphasis on your abs and not on your hip flexors. 

High Elevated Split Squat
Split squats are one of the best exercises for the glute-hamstring tie in, and the higher you can get your back leg, the better! Place it behind you on a bench/step/ladder and bring your front leg out so you are in a wide lunge position. Bend you front leg and lower yourself to a deep lunge position, really feeling the stretch in your legs. Make sure your front knee does not pass you toes!

 Bench Dips
Dips are one of my favorite exercises for triceps and shoulders. Keep your body as close to the bench as you can and focus on a deep bend through the elbows. As you straighten your arms, add an extra squeeze to your triceps.

 Bench Side Step Ups
Similar to the forward step-ups, except the side step ups challenge your balance a little more, and place more of an emphasis on your inner and outer legs (adductors and abductors).  Step-up and balance, with an extra booty squeeze, then step down into a deep side lunge.

Circuit 3:

Swing Crunches

These are very similar to stability ball crunches. They require control, helping to activate the deep abdominal muscles (transverse abdominus) that act like a girdle on your midsection, helping make your waist appear teenier. 

Deep Step-Ups (assisted)
These are similar to the front-step up, except you get a deeper lunge, which activates the glutes/hamstring tie in better. Find a spot, such as a ladder, where you can place your foot at a level between your hips and knees. Grab the handles to help life yourself, but use as much lower body muscle as possible. At the top position, kick your back leg straight behind you for extra emphasis on glutes. Slowly and with control lower back down.

Bench Jumps
Bench jumps are like box jumps. Be careful with these and take your time because cement benches can be unforgiving on the shins!

Sunday, May 26, 2013

2013 Updates


Well, since this blog is for both professional and personal posts, this is a personal update about fulfilling goals. When you make goals, (refer to my SMART Goals blog post), you need to make them specific, realistic and attainable, but still lofty enough that you have something to reach for. Some examples of goals that I have made and fulfilled:

1.       Compete (fulfilled 2011)
2.       Buy a house before 30 (bought a teeny, yet livable and its MINE, place at 27)
3.       Have a job with a 401K and benefits (fulfilled 2009)
4.       Train with an awesome coach (Meriza Deguzman, fulfilled and will continue fulfilling, in 2012)
5.       Win my class at a show (fulfilled Feb 2013)
6.       Compete on a National Stage before age 30 (today is 9 weeks out from NPC USA’s in Las Vegas!) so IN PROGRESS
7.       Get a sponsor that I believe in and use their products (fulfilled with Sexy-Strong) Fulfilled 2013

Which brings us to now. I was signed by Sexy-Strong, Premier Nutrition for the Female Athlete in 2013. It is a new company and the CEO is Pete Ciccone, my coach’s husband, and owner of 619 Muscle in World Gym San Diego. The fit fam I have acquired at World gym is amazing, and I am so honored that they chose me as one of their female athletes. Surrounded by other amazing ladies like IFBB Pro Meriza DeGuzman-Ciccone, IFBB Pro Francine Sablan, National Bikini competitors Khay Rosemond and Laura Powers, this is the best opportunity I have been given this year.

Sexy-Strong carries three products and it is so new, and as of right now, only the protein is available at 619 Muscle in World Gym San Diego. We have Power protein (Black Forest and Café Mocha, YUM!) which is whey isolate and designed specifically for women (100 cals/scoop, 23g protein, no sugar or fat); Burn, a powerful fat burner utilizing Green Coffee Bean, and Fuel, a pre-workout with 8:1:1 ratio of BCAAs. (sign up for updates on their website www.sexy-strong.com)

2012 was a good year with lots of ups and downs, and 2013 so far is a great year! The point is, when you make goals, make them attainable and reach for them. Never give up! There is nothing stopping you from your goals except you. People use time, money and busy life as an excuse, especially when it comes to fitness goals. But you have to make time. You do not necessarily need a gym either (previous blog posts about at-home workouts). It is all about making a schedule and sticking with it. Make small dietary lifestyle changes. I know it is hard, but it WILL become habit, you just have to give it some time.  DO NOT crash diet, make small changes so you can stick with it. And do not fear certain food groups, just eat them in extreme moderation.

For help with personalized diets and workout plans, contact me for plans and pricing . I also started my website www.riana-rohmann.com so check it out! 


Wednesday, April 17, 2013

ABsolutely FABulous!

Ok, lame title, but I wanted something catchy! I have not focused on my abs in years. As a former gymnast, I always had nice abs, even a 6-pack if I got lean enough. Then I got pregnant, had my wonderful son and just never really worked them. I bounced back, and my abs are still in decent shape but I miss the hard contours that I used to have pre-pregnancy. I am making my abs (and my hamstrings) more of a frontrunner focus this prep. I want a bit more definition, especially for photoshoots! So here is my abs workout today, and it kicked my booty! (or abs, rather)

Circuit 1: Repeat 3 times

·         25 Leg lifts on an incline bench (head at the top, hips at the bottom). Keep legs straight and lift your hips when your legs reach vertical.

·         25 incline crunches with a 10-lb plate

·         25 incline twists with a 10-lb plate

·         30 Medicine Ball (12-lbs) rainbow chops (over the head, knee to knee) Keep pace fast but controlled

·         250-meter rowing sprint. As fast as possible!

Circuit 2: Repeat 3 times

·         15 BOSU oblique crunches, opposite knee to elbow (15 per side)

·         20 BOSU tuck-ups. Sit with your butt on the center of the ball, legs straight out off the floor and place hands on BOSU behind your butt. Crunch knees to chest, keeping legs off the floor the whole time.

·         BOSU planks with opposite leg lift, 15 lifts per leg.

·         Medicine Ball wood chops, keeping ball centered. Start with ball overhead, then throw it between your knees while executing a small squat. Keep your chest up and hold onto the ball! It’s not a ball slam.

·         250-meter rowing sprint. As fast as possible!


Friday, April 5, 2013

My different kind of leg workout!


I like to have fun on my Friday workouts. Since I come from an athletic background, this is my day to throw in some activities I love. Now, my focus today is my hamstrings, and my glute-ham tie-ins. You know who has great hamstrings? Gymnasts and Sprinters…both of which I used to be in a past life. So I decided to work it out old school style, incorporating things I did while active in those sports, while still doing some new stuff too.

Circuit 1 - 3 sets

15 TRX Lying Hip Lift (KILLER on the hamstrings. We’re talking insta-cramp good)
10 Depth Drops (30inches) to squat, rebound to jump. These are great for eccentrically loading those hammies. No recommended for beginners.
25 Walking Lunges with 80 lb barbell
10 Med Ball (20lbs) slams combined with jumping lunges

Circuit 2 - 3 sets

15 TRX Hamstring Curls (still ouchie!)
12 Depth Drop to immediate 10yd sprint
10 each leg TRX Single leg squat jumps

Circuit 3 - 4 sets

15 TRX Squat Jumps
30 jumping lunges
25 deadlifts with 80lb barbell.

This is a sweaty messy workout and I burned 400 calories, so have fun!

Saturday, March 2, 2013

Spinach/Turkey/Egg layer Muffins

This is perfect contest prep food!

Pre-heat oven to 350 degrees

Sautee fresh spinach until is cooked. Spray a cupcake pan with Pam and line the bottom of each cupcake holder with a layer of cooked spinach.

Next, mix 1 lb 99% lean ground turkey with various spices. I used Braggs liquid Aminos, Tapatillo, salt, pepper, mrs. dash tomato garlic, diced garlic and 2 egg whites. Add a spoonful of turkey on top of the spinach and mash so its flat-ish. Make sure you leave about 1/2 inch from the top of the cupcake tray. I used 1 pound of turkey and I had a small amount left over at the end.

Next, separate 6 egg whites (if you have  liquid egg whites, its much easier). Pour egg whites over turkey until its even with top of tray).

Place in oven for about 20 minuters (times may vary) and VOILA! Layered Turkey muffins! No carb, and a lot of flavor!

Friday, March 1, 2013

Outdoor Exercise Series - Total Body Stairs

It is getting to be that time of year when getting outside to exercise is a nice change. Here is a stair workout I designed. I will be doing this and similar workouts in group format here in San Diego soon, so contact me for more info :)

Easy Locations for Stairs:

·        Stadiums – Most professional stadiums are closed to public, but I know of some that open on random days specifically to allow exercisers in. Check out your local area. Most high-school and college stadiums and tracks are open to the public.

San Diego Specific:

  1. ·         Tierrasanta has some good stairs right by Serra High school off Clairemont Dr.
  2. ·         Downtown Convention Center
  3. ·         La Mesa Secret Stairs    

Sometimes, it is just necessary to get OUT of the gym! We need a break, the weather is great, and the fresh air is invigorating! Here is a stair workout that is so much more involved, and therefore less boring, than the tradition run-up-and-down-and-skip-steps-occasionally workout. It is a whole complex workout! Take some time and find some stairs in your area that accommodate your needs (at least 3 stories, preferably straight and not winding in a stairwell, but hey, use what you can and make it work! Even if it is simply the stairs in a one-story building)

The Workout

(For time intervals- do the exercise to the top of the stairs, and just run back down to reset at the bottom, and continue until the time ends, unless otherwise specified)


·         3 minutes walking
·         2 minutes jogging

Workout: (recover as needed, try to decrease your own recovery time a little each workout). Stand next to railing for workout and use as an “Oh-Shit-I-Am-Falling” safety rail if necessary.

Circuit: Repeat as many times as you want! J Approx 15 minutes with minimal rest

·         1 minute sprints -1 foot per step
·         15 Split Squats on bottom step
·         1 minute High Knee Run-2 feet per step
·         2 minutes three step jog- 3 feet per step-QUICK FEET
·         20 push-ups-flat
·         1 minute sprints - skip one step
·         1 minute each side – lateral walking up steps
·         20 squats-flat
·         1 minute sprint – skip 2 steps
·         2 minute lunge walk-skip 2 or 3 steps
·         20 triceps dips on bottom step

Cool Down

·         3 minutes slow walk
Stretch Quads, Hamstrings, Glutes and Calves

Tuesday, February 19, 2013

Back and Rear Deltoid Workout

One of my judges critiques was to make my waist look teenier by widening my upper back, middle and rear delts. 
I usually work my back and shoudlers in the same workout, but I decided to really focus on back and rear delts today, and I will hit middle and front delts tomorrow. Enjoy!

Set 1:
  • 20, 15, 12 Wide seated rows with a lat pull bar (to focus on the rear-delts), Added 10 lbs per set
  • 3x15 straight arm cable pulldowns with Rope
Set 2:
  • 20, 15, 10 Wide Grip Lat Pulldown (added 10 lbs per set)
  • 3x15 Cable High Rope Pull
Set 3:
  • 3x12 T-Bar Row
  • 3x15 High cable reverse flys
  • 20,15,10 Close grip seated rows
Set 4:
  • 3x10 Assisted Pull ups narrow neutral grip
  • 3x15 Rear Pec Dec Machine
Video Coming Soon! 


Saturday, February 16, 2013

"Do Anywhere" Cardio Circuit

I have posted various circuits in the past, but I like to change them up from time to time. If you are super busy, and don’t have time to hit the gym for your cardio, and/or its too cold/dark outside, then here is a killer circuit you can do in your own home. No equipment required.

Exercise              SHORT TIME(15m)  LONG (20-30m)
                           * One Set                    * 3 Giant Sets
Star Jumps              30                                     25
Mountain Climbers  50                                     25
Jumping Jacks         50                                     25
Groiners                  50                                     25
Split Jacks               50                                     25
Frog Thrusts            50                                     25
Ski Jumps                50                                     25 
Burpees                   25                                     15
High Knees              50                                     25
Butt Kickers             50                                     25

Video Coming Soon! :)

click "captions" to see the caption, because you cannot hear me very well.

Friday, February 15, 2013

My A$$ Kicker Workout

I wanted to have a fun type workout today. I competed last weekend (1st in my class! Yay!) and my coach gave me this week off to eat and chill and refuel my muscles before the 4 week trek to the next competition (March 16th). SO I feel fueled, full, and high energy! So I feel like posting my kick-ass workout (Literally!!)

1. Run 1 mile

2. KettleBell Challenge: FOR TIME: My time: 6:37

10 KB Swings (I used 35 lbs)
10 Burpees
10 KB Swings
9 Burpees
10 KB Swings
8 Burpees
10 KB Swings
7 Burpees
.....on and on until you get to 1 burpee

3. 100 Double Lunge Walks (on the bottom part of the lunge, pulse twice before standing up)

4. Set 1: 3 sets
15 Single Leg Glute Bridges, foot on Bosu
30 crunches on Bosu

5. Set 2: 
20 Cable Kickbacks 
20 Single Leg Squats

6. Set 3:
20, 15, 10 Lying Hamstring Curls
25 DEEP (ass to grass yo!) squats

Have fun! :)

Thursday, January 24, 2013

Personal Update

I am just over 2 weeks out from NPC Gold Coast. Tried on my suit today, and I am already at my last stage weight (128) Although I feel a bit bloated today. I still hate my glute/hams, but they look better than they ever have before. When I water deplete, thats where it comes from, so I hope that I can get more off. With only 1 functional week left of training, I dont know how much more I can lose. I am definitely nervous. I have put more time and effort into this prep than any other one. I want to make my friends, family and coaches proud. No matter where I place, I hope I can bring my best. Trying to keep my spirits up, my energy up and bring my A game. Here is to the first show of the year, and hopefully a few more! I want to do March and April as well. I want an overall win, but after seeing my pics, I am losing confidence. I just got to keep on going. And NO I am not posting them :) Not yet anyway.

Vent session complete :)

Sunday, January 20, 2013

Some Low-Carb, High-Protein Recipes I Use

Play with these a bit. These work for me, but your tastes may vary, cooking times may vary, etc.
(I will add more pics as I make them again)


6 egg whites, 1 cup cooked spinach, 1 chopped celery stick. (or other veggies to taste, whatever you like). Mix in bowl with spices (I like a teeny salt, pepper, Mrs. Dash seasonings, cayenne)
Spray a pan with PAM,  the pour mixture in, put a top on it and let it cook until the top is hard. Then eat it. I actually do like 18 egg whites at once in a HUGE pan, that way I have 3 days’ worth of breakfasts cooked.

Pictured is with asparagus and brussel sprouts. Oh, and I was a gangster and managed to flip that B over, which is why the top is crispy. Do not attempt unless you have skills or like your mood messy looking. 


I cook 3lbs at a time, which gives me about 5 days’ worth of food!
3 lbs 99% lean ground turkey (sorry, Costco doesn't have the lean stuff!) 6 egg whites to bind, 2-3 cups of cooked spinach, and whatever other veggies you like (onions, bell peppers, celery)a TON of spices. (salt, pepper, chili powder, cayenne, garlic, garlic, garlic, parsley and oregano flakes, cumin (my fave) and various Mrs. Dash spices. Just play with it) I also add a ½ cup water.
Mix it like crazy and pour into 2 12” glass casserole dishes. (If you have one large one, that’s fine too, I don’t). Cook at 350 for about 45 minutes.  I usually increase temp to 380 or so the last 10 mins to crisp the top a bit. Its drier than most meat loafs (hello? 99% lean) but the ½ cup water helps immensely!


Using Pam, just pan fry the tilapia until its super crispy (high heat) and flip it over and do the same on the other side. (sorry, the pan is a pain in the ass to clean after, but it’s worth it)
Before it cools, break it into bit size chunks, then refrigerate overnight. Cut up a cup or 2 of romaine, add the tilapia (and either lemon squeeze or tapatillo for dressing) and enjoy. It’s actually my favorite way to eat tilapia now.


4 scoops whey protein (I use 619 Muscle Vanilla or Angel Food Cake protein, but Gaspari ProBiotic Cinnamon Protein powder is delicious too) 4 egg whites, 3-4 packets of Stevia (NOT SPLENDA). I also add sometimes cinnamon, a teeny bit of baking powder, although not necessary) and a tablespoon of water. Just mix the ingredients (easiest in a blender, but I use a protein shaker cuz the noise bothers me).
PAM and pour into a small pan (6”). You can use a big pan, but it’s runny and might spread out a lot, the small pan keeps it confined. Cook with lid on low heat for about 5 mins, then flip when the top is no longer jiggly. Only cook it for about 30-60 seconds then put on a plate. Use Walden Farms Calorie free syrup (its SOOOOO GOOOOD) J On high carb days, add a ¼ cup oats too it for a thicker, yummier treat (hah, that’s what she said).

TILAPIA (or other whitefish, like cod, mahi mahi, or halibut) TACOS

Pan sear 6-7 oz of tilapia so its cooked (to your taste, I like it crispy).  I add seasonings like salt, Mrs. Dash, tapatillo or sriracha, pepper, you got it. Add ¼ to ½ (whatever your meal requires) pre-cooked brown rice and sautĂ© on high heat for about 3-5 more minutes (however crispy you like your stuff). Place on a large romaine leaf and you are golden! If you are not prepping for a contest, add a dollop of non-fat Greek yogurt (sour cream substitute) if you want. Also add other veggies like bell peppers if you like.

You can do this with your 99% lean ground turkey, or even shrimp as well, I just really like the consistency of the whitefish.


If you are like me and love sweet things, but are not allowed to have them, or are in the final stages of your contest prep and cannot have protein powder any more, then try these! Separate 10 egg whites (makes 2 servings) into a bowl. Add 4-5 packets of Stevia, and some cinnamon. Pour mixture into a large pan on the stove and cover. Cook on low heat for about 7-9 minutes until the whole thing is hard. Cut in half and you have two servings. It’s like a treat for breakfast! If you want, you can add oatmeal to it if you are allowed for a thicker, almost pancakey quality.

Snacks and Treats


These are not high-protein, but they are low carb and great for a sweet fix at the end of the night. Just cut up a cucumber (use English cucumbers, the super long skinny ones, they are best because their skin is thinner) If you use the shorter thicker ones (sounds dirty…lol), then peel them. But the skin has a ton of nutrients so that’s why I prefer the long ones (That’s what she said). Cut them in circles, put on a plate, sprinkle with cinnamon and Stevia, and voila…YUMMY sweet HEALTHY

KALE CHIPS (or spinach chips!)

A personal favorite. pre-heat oven to 375. Hand-tear kale into teeny pieces. Spray Pam on a cookies sheet lined with foil. Toss kale with either a small amount of olive oil and spread evenly on cookie sheet. or do what I do and just spray some Pam over the top of the Kale once spread. Add salt, seasoned salt, garlic, pepper or whatever you want. Place in oven for about 15-20 minutes or until kale is brownish. It should be nice and crispy! Same thing for spinach, except you dont need to tear the spinach. 

Pictured is spinach

More on the way!! J