Peak Weak Challenges

         Well I decided to do the NPC Spartans on May 3rd. I havne been prepping for this show (my 2nd this year) but I got really sick about 3 weeks out that caused me to lose a ton of water weight (I couldnt keep any food in me except crackers...not really condusive to a competition diet). Of course when I was feeling better, my body held onto EVERYTHING and I ended up putting on more weight which has been very hard to drop off. Our bodies are build to survive and when I got that GI Virus, my body went into survival mode, hording my calories and hanging on. Needless to say, one week out I looked like shit!

       After talking with Coach, she thinks that its mostly just water weight and will fall off during this peak week. This is a smaller show, and I paid for it, so I am just oging to go balls to the walls and give it my best! So of course, this will be a hard peak week.

     Normally, I dont do anything extra special this week, because I have gotten to where I need to be (stage ready) through normal means of diet and exercise, but since I have to actually drop this time, I may have to experiement with diuretics (although I hope not). My carbs have been dropped fully (usually I still get some carbs this week), and my cardio is still high (normally I stop all workouts by weds), but I am mentally tough! Not to mention I still have my full-time job, son, family, and clients this week too! Life goes on.

       This show date marks 12 weeks out from the USAs. Since I have been dieting since December, I would really like some time off to be a little more relaxed, perhaps enjoy some food at a baseball game, etc. I just have to be very careful post show to not rebound since this week is so hardcore. No major splurging for me! The better I maintain, the less pressure USAs in July will be. Here is to motivation and wish me good luck!


If I look ok, I will post Spartan (May 3rd) pics. :)

My different kind of leg workout!

Operation GROW HAMMIES

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!

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!

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! :)

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 :)

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)

EGG WHITE FRITTATA THINGIE

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. 

TURKEY MEAT LOAF

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!

CRISPY TILAPIA SALAD

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.

PROTEIN PANCAKE

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 sauté 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.

CINNAMON EGG WHITES

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

CINNAMON CUCUMBERS

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