Behind The Scenes: Photoshoot with Mike Byerly

Man, what a weekend! Competition and all, Kate and I decided to keep with the diet a few more days and do a fun fitness photo shoot! We had the honor of working with Photographer Mike Byerly and Hair and MUA Amanda Kroon! Kate and I slept a few hours after traveling from So-Cal to Nor-Cal and woke up at 4:30am for our photo shoot (yeah we have dedication). We got prepared for the day and just ENJOYED. We laughed and played the whole day. Amanda and Mike were the nicest, most professional two people we could've asked to work with. We got some great shots ranging from fitness to commercial and even some glamour! At the end of the day it was nice to reward ourselves with a fun playful day as friends! Here's a sneak peek Behind The Scenes

A Look Back: The Competiton

Wow! It's over, finally done preparing and competing in my first fitness competition with Kate Rice!! Working out hours a day everyday on top of all the other things going on in life is never easy for anyone, but hey I guess we really do make time for the things we want to do or accomplish.

Hours of cardio, lifting, cooking, cleaning, portioning payed off in the long run. Kate and I both looked amazing, and better yet FELT amazing this weekend! I honestly felt like a million bucks, and for the first time in my life shocked myself with the pride I felt! Nothing has ever challenged me so much mentally and physically than this competiton.

Kate and I had a BLAST, we were shell shocked when we got to the hotel and saw HUGE MEATHEAD BODYBUILDERS (reminded us of the commercial, "I pick things up and put them down"). Naked bodies spray tanning, people taking themselves too seriously, and LOTS of orange skin! We had a blast and just stepped on stage to show off all our hard work!

I placed third in my height class, and am still shocked. I didn't expect anything leading up to finals, and was sincerely amazed my name got called! Icing on the cake for me!

I couldn't have done any of this, followed through, or stay so strong without my family and friends support! It has meant more than the world to me and I feel so special!

Most people don't know much about competing, but to do it properly you need a great coaches guidance. I am lucky to have had to opportunity to learn and work with IFBB Pro MJ Cooke-Elliot! More than just a business woman, full time athletic director, a role model, a competitor, a coach, an entrepenuer, a sincerly KNOWLEDGEABLE mentor! Teaching me to do things the right way, a little differently, and guiding me the whole way through the process. I couldn't have picked a better coach, with better intentions. THANK YOU!

Thanks to everyone who reads my blog and encourages me to push myself and learn everyday! I'm so thankful:) Also, remember life is about balance. VEGAN CUPCAKE'S ARE A MUST!

The Competition Is Right Around The Corner

Hi all! Wow, how a 9 week contest prep flies! It has been a wild ride, and let me tell you the workouts/diet has only gotten harder each day. I am motivated to keep my focus and finish strong. I am surprised with the amount of energy I still have. Working out 2-3 hours a day on not a high calorie diet is tough, but you know what I think our holistic approach to the food during this competition has saved me! I am thankful I am keeping whole (nutrient dense) foods in my diet. I am not as irritable and I expected, but hey ask me how I feel in a few days. I am looking a LOT leaner, my abs are coming in, and I am bringing a physique I worked my butt off for to the stage. Just a few days to go!!!!!

Competition Update

9 days until my competition!I don't think I knew how much work this would be until I got wrapped up in it! I am so glad my friend Kate is doing the competition with me, her support has meant the world and knowing I am not alone feels great! I am working my tush off, and although I'm completely drained I am pushing through. I have learned so much about myself up until this point, I have to finish strong!!!!! My body is pretty tired from intense workouts, but I feel healthy and fit! I don't know what I would do without all my friends, family, and coaches support! Some days are harder than others, and knowing I have people who support and believe in me is the best feeling ever. If you want to come out and support, here are the details. Competition Details: EVENT SITE Veteran's Memorial Auditorium 4117 Overland Avenue Culver City, California 90230 Saturday May 26th Finals 6:30 Tickets: $40 Unfortunately, this is a LONG event and may not get out until late at night! Past our bedtimes, possibly around 11pm. Thank you for the continued support, I just gotta finish strong:)

Vegetarian/Vegan Diet Tips

Are you a vegan or vegetarian? Would you like to be? It IS possible to be vegan or vegetarian and be healthy, but you need to be smart about it. It isn't ideal to switch over to a plant-based diet without doing your research. Unfortunately, by just eating fruits and vegetables doesn't necessarily mean you are getting all the right vitamins, minerals, and nutrients. Some key elements to add in: Leading a plant-based diet you MUST make sure you are getting some vital protein sources. -Legumes (Lentils, Chickpeas, Black beans, soy beans) -Tofu -Seitan -Tempeh -Quinoa -Nuts (Raw Almonds, Raw Cashews, Raw Walnuts, Raw Pistachio) -Seeds (Chia, Hemp, Sunflower) Iron rich foods: -Dark leafy greens -Dried fruit -Beans/lentils -Tofu -Pepitas -Iron fortified cereal -Iron pills Vitamin C rich foods: -Heppers -Herbs -Leafy greens -Citrus fruit -Fresh juices Foods high in Calcium and Vitamin D: -Almond milk, rice milk, soy milk, coconut milk -Tofu -Almonds -Leafy greens -Fortified cereals -Sun -Supplements Vitamin B-fortified or supplement: -Bananas -Peanuts -Soymilk -Avocado -Supplement Hopefully, these little tips help you fulfill your protein, carbohydrate, vitamin, and mineral needs. You should definitely choose variety, and never forget that your body needs to keep guessing. Get assessed by your doctor frequently to make sure you are fueling your body correctly!

Your Goals: Your Decisions

You set goals often right? Resolutions, and things to make you a better you. A more effecient/happier you!
Don't sell yourself short of those goals. Work your behind off and do whatever the heck it takes to reach them. Spend night in working on your goals when your friends are out, be focused and determined until your goals are reached.
Lately, the only thing keeping my life together is the numerous goals I set. My day is planned an prepared to help me succeed a attaining my goals. It is scary to set goals, sometimes I don't and that's pure laziness.
When I demand more of myself I learn and I become a better me. Set your goals now, and make each decision help you get one step closer to that goal!

Competition Update and Donation Thank you's

Wow! The weeks have flown by and the way my life has changed over the last few months is crazy! I am a little under 3 weeks away from my first competiton and I can almost smell the spray tan and hairspray! Haha
I am so excited that I have gotten so much support! I didn't realize how lucky I am to have such amazing friends and family who believe in me. Honestly, I knew what I was getting myself into but I didn't expect it to be this time consuming. My days seem like they are spent at the gym, eating, cooking, and packing meals for the next day (OH yeah did I mention working, and moving on top of this?)
The days seem to fly, and it's crazy how much my life has changed! I just wanted to THANK some special people for the AMAZINGLY generous donations so far!!!! You have made this competition possible!

Hillary Chapman
Tina White
Ben Vose
Pam Nolan
Anne and Tom Johnson
Del
Ron Novello
Mike and Molly Kane
Janice Hearns
Nana and papa Kane
Nana and papa Nolan
Chris Carney
Matt Bergdorf
Marilyn Kane
Dianne

I am so very thankful for you all! I'm working my booty off, and your support means the world to me. It kept me on the stairmaster tonight knowing I can't let myself down, or you all down!

Eat Fresh & In Season- Breakfast, Lunch, Snacks, & Dinner

It's Spring and summer is around the corner! It is absolutely beautiful outside, and honestly it is my favorite time to get creative with juicy fresh fruits and vegetables. How lucky are we? The markets are in abundance of fresh colors ready to be consumed! Right now mango's, strawberries, blueberries, raspberries, pineapple, avocado's, beets, tomatoes,and spinach are in peak season to name a few of my favorites. I am loving seeing the colors, but to be honest I am twenty times more excited to taste the freshness. Now, here are some ideas on how to keep your fruits and veggies on the top of your priority list when it comes to your daily meals.

Breakfast tips: - Green smoothie - Fresh fruits and veggies- SIMPLY JUICE THEM! - Sliced bowl of fresh fruit topped with fat-free greek yogurt. - Egg white omelette with fresh chopped veggies. - Whole grain toast topped with avocado and spices. - Whole grian toast topped with cottage cheese and fruit. Snack tips: - Bowl of fruit,chia seeds, and mint. - Piece of fruit - Green smoothie - Bowl of fresh chopped vegetables spritzed with lime, and served with a lime quinoa. Lunch: - Salad with tons of fresh veggies, fruit, seeds/nuts. - Sushi paper wrapped around tons of veggies and fruit. - Fish, chicken, tempeh, or quinoa topped with a homemade fruit salsa served with an amazing small seasonal balsamic drizzled salad. Dinner: - Eggplant grilled with a balsamic glaze served with a side of mango &strawberry mixed greens salad. - Grilled hearts of romaine topped with a lemon grilled fish/chicken/tofu/tempeh/turkey/(or lemon infused grain) topped with homemade salsa- - Yummy seasonal tacos Now get to cookin', or better yet EATIN'

Pre-Post Workout Snacks

So you are hungry before and after a workout, but never know what to eat. Something too filling is never good! You want your body to have fuel for a great workout and also absorb the needed nutrients to rebuild right after a workout! Here are some quick and easy snack options!

Pre-workout (before):
Lightly salted rice cakes with peanut or almond butter
Banana with peanut butter
Cottage cheese and some nuts
Small Whole wheat tortilla with turkey/avocado/salsa
Ezekiel bread with nut butter
Ezekiel bread with avocado
Ezekiel bread with cottage cheese
Greek Yogurt


Post workout (after):
Protein shake with fruit (be creative you can blend up some yummy stuff!)
Ie. Almond milk, cinnamon, protein powder,1/2 banana or apple, ice
Greek yogurt and fruit (sometimes I mix with protein powder for flava!)
Cottage cheese and fruit (sometimes I mix with protein powder for flava!)
Green smoothie- fruit protein and greens with almond milk

Simple, easy, fast!

When The Going Gets Hard

I am going to take a second to breathe, take a moment to think/type/express and throw it all out on the table. This might seem a bit raw, but it's the way I like to blog.
Lately, training for this competition has been an eye opener. It takes over big parts of my life. I schedule my days around training, eating, meal prepping, and to be honest I put it before everything! It's consuming, and draining yet at the same time inspiring and uplifting.
This feeling is so difficult to explain. My life has never been so busy! I am moving, working/quitting two jobs, packing, and training ( a TON). I am running errands for my competition and constantly cooking or prepping.
I am realizing doing this is keeping me on track, productive, and helps me feel like I'm doing something.
I could easily be here with free time to kick-the-sh** with my friends drinking beers, but to me that isn't so important.
I feel great right now, and yes although I am pretty tired and worn down, I become inspired by my abilities each day.
Knowing that I have my health and am able to complete the workouts that I do (and kick some major as* while doing them) makes me feel like I lit a fire inside myself. I honeslty think there was no busier time for me to do this competiton but there is also no better time. It is reminding me that if I want something bad enough, or if you want something bad enough YOU CAN DO IT.
I just want you all to know that when the going gets hard for you, keep pushing. You will find your happiness and a sense of self througout the journey!

When It Rains It Pours

Can we agree on this? One thing goes well and a chain of events happen where tons goes well! Or on the opposing side one thing goes wrong, and it's a domino effect of disasterous events? I think I am starting to believe in this.
Personally, I did this to myself. On top of working 2 jobs (7 days a week) I decided to do something for me, and take on competing in a fitness competition! I applied for a job opportunity in the midst of this all, had a few interviews AND got it!!
Now, this is where the title really comes in. It's gunna pour!!!!!!

In the next few weeks I'm going to have to leave 2 jobs, pack and move, start a new job, and continue training long hours for my fitness competiton as well as cook and prep meals!

Bottom line, whether good or bad, you will become overwhelmed in your life. Focus on the important things and don't allow yourself any slip ups. Do the best to your ability and keep on trekkin'!

We can get through the storms and the quakes if we are prepared! Be confident and willing!

Find Your Thing

Day in and day out people try new diets, go on new plans, and join gyms with the ultimate goal of getting in great shape or get healthier. The truth of the matter is, most people don't follow through with their new goals. People want to get fit for a trip, an event, or to quickly shed a few. It is always nice to have goals like these, but they don't keep you accountable for the long haul.
I challenge you to find YOUR "thing". Search for the thing you would LOVE to do everyday. Maybe that is at the gym ( a weight lifting routine, or spin class, yoga class, swimming pool workout, date with the stair master, etc.). Your "thing" may be something completely different like weekly hiking, surfing, running, cycling, triathlons, or 5k runs. You may not know what gets you pumped up and maybe you need to try a new class like piloxing (pilates boxing), zumba, or cardio barre (ballet with cardio).

Whatever works for you, and gets you excited to try, you need to do! Challenge yourself and do it as much as you'd like!

When You Derail Your Diet: Next Steps

One of my clients came up to me so upset today. She shared her disappointment in "cheating" over the Easter holiday. She said it is horrible to be on your workout and diet and have a weak moment.
Let's be honest with ourselves. It isn't abnormal to have cheats or weak moments. We are human! The difference between the people who let it get to them and the people who don't is learning how to pick yourself back up.
Here are some tips on how to pick yourself back up the day after after having a bad day.

1. Wake up and drink lots of water.
2. Go on a 15-30 minute walk.
3. Eat a healthy breakfast (try to make sure it's not high carb and it's fresh). My favorites would be a green smoothie, fruit and yogurt, protein shake, banana blended with almond milk peanut butter and ice, egg whites and tons of veggies, or hemp seeds sprinkled on fruit)
4. Make sure to eat every 2.5-3 hours. YES even after a bad day, you need to still regulate food consumption!
5. Throughout the day continue to stick to whole foods, think the closer to earth the better!
6. Stay away from heavy carbs, after a bad day usually people try to barely eat because of guilt. You still need to eat, but it is smart to stay away from dense high carb, and processed or sugary foods!

Hope these tips help you get back on track after a bad day. It's completely normal to fall off the wagon every once in a while, but make sure it doesn't become a habit!

Keep making your health a priority:)

Seek Support

When you make that final decision to change your life, it is rough! Knowing you are going to constantly struggle to makes huge changes in yourself is extremely hard!
For me, changing my lifestyle is what brings me to seek support. I know when I have bad habits, and when they need to end. When I change these habits, it isn't like they go away overnight! It's something I must think about frequently and spend lots of time changing!
As I am preparing for my fitness competition I have realized I would go crazy without support! Emotional support is what is keeping me together, luckily I have great friends and family! My days are filled with workouts, grocery shopping, cooking, packing meals, eating, working 7 days a week, and each day fitting in a little time to chat with friends or family. You know, they are to thank for my sanity!
Let me not ramble too much, but what you can take away from this is to not be afraid to change. Yes, it's SUPER scary! You can do it, just find your outlet for support:)

LARABAR Giveaway!

Have you tried LARABAR's??? Well, if not now is your turn to win!

LARABAR's arE a healthy gluten-free food bar that is delicious and pure! There are minimal ingredients, no preservatives and NO added sweeteners! They have bars for your raw Foodists, your vegans, vegetarians, gluten intolerant, peanut allergic, and average healthy person! Finally a bar that isn't loaded with JUNK!!!!!

Now, for the giveaway! In order to win this giveaway you must..

1. "like" my fitness Facebook page
2. Like LARABAR's Facebook page
3. Repost my blog address on your Facebook or twitter (help me get the word out<3)
4. Tell me why eating healthy bars is important for you!

GOOD LUCK!!

What Doesn't Kill You Makes You Stronger

This is a great saying.

It relates to my journey with fitness. Workouts I've endured in my past seriously come to mind when I think of this saying! My whole life I have been an athlete, but today I think that lightbulb just went off making me put the pieces together.
My mom reminded me of how I for sure will get through this fitness competition and the intensity of my workouts. She reminded me of my freshman year of college, first week as a Division 1 athlete at track practice being literally what I felt like run in to the ground ( or stadium stairs for that matter). We laughed about it, and the funny thing is after enduring a crazy tough workout and sticking to it through sweat and mental toughness, I knew I could do it. I know today I could do that again, although it seems like hell!
Doing things that push us to our limits teach us a whole lot about ourselves, in many aspects of our lives. So go ahead and push your limits, I'm pretty sure you'll be surprised with how it helps build mental and this case physical strength!

Competition Update- Preparation is KEY

Yes, I've decided to compete in an NPC bikini competition! It is so exciting, everyday is something new! I have a great coach who is truly helping me work through everything! This is an emotional and physical struggle let me tell you! On top of that being prepared comes 1st.
When you are on a time schedule with meals you need to be prepared for any situation. If you get stuck at work or in class and it is time to eat, you better have something! I am spending a lof of time cooking in bulk and packing meals in my cooler!
If you have your workouts, you better get to the gym! No excuses, no matter what time, if you want something bad enough you'll get the job done. If it has to be at 5am, at your lunch break, after work, or at 11pm you gotta do what you gotta do!!!
I am now 8 weeks out from competition and I am really focused! No slip ups, and no slacking! This is new to me so I am enjoying this process and learning a ton on the way!
Thanks to all the people who have donated and or supported me thus far, it's been amazing!

Happy fit Friday!

Giveaway: Artisana Nut Butters

YAY! My first giveaway on my blog! Now that you have read my last post on how awesome Artisana is, now it's your turn to try!

In order to win this contest, you must subscribe to my blog, like me on Facebook , AND like the yummy brand Artisana's Facebook Page. Now that you have done that you are eligible to win!

Just send me a facebook message to why you want to try this nut butter brand!

Product Review: Artisana

I am being introduced to the BEST food around lately! I tried Artisana coconut butter, cacao bliss, almond butter, and cashew butter last month after seeing it at Whole Foods Market.
Now that I have A TON MORE of their stuff, I get to try it ALL! This stuff is absolutely amazing, so let me tell you a little about it and why I think it's a good idea you go get yourself some to try!
This company is based out of Oakland, CA (right around the street from where I grew up)! This company is one of the FEW that truly care about the QUALITY as well as taste of their product! This stuff is made RAW, ORGANIC, FRESH, GLUTEN-FREE, & PEANUT-FREE! The butters are made fresh and even bought by ORGANIC farmers! HOW AWESOME IS THIS?
Ok I might seem like a total nerd, but remember I always think of how each purchase I make I am voting. If you are buying quality food that is organic and made fresh there is no reason to ever go back to buying junk with tons of added ingredients I would like to think as ENEMIES like high-fructose corn syrup, hydrogentated oils, and sugar!
Now the important stuff:
How do I eat this stuff?
I reccomend trying these...
1: Artisana almond butter with some Artisana Coconut Butter topped on your favorite toast.
2: A smoothie with any Artisana Nut Butter, like the Artisana Pecan Butter, some almond milk, maybe some raw protein, and a banana
3: A piece of fruit topped with Artisana Walnut Butter
4: A whole wheat tortilla with Artisana Cashew Butter and a banana rolled up!
5: Or cook your veggies and saute them with Artisana Coconut Oil
6: For dessert just eat the Artisana Cacao Bliss straight out of the tube! NOM NOM NOM :)

Now go to your local health food store and STOCK UP!
Like them on facebook!

Herbivore Omnivore Carnivore

Man! This whole not eating meat thing was kind of fun! Not only do I feel energized, but I have been forced to get creative with my meals! Trying new things is always fun for me:) The reason I decided to cut out meat, dairy, and animal products for a bit was to see how my body reacts to taking out all processed foods and foods that are harder on the stomach to digest (animal products). I have been living on the herbivore (vegetarian/vegan) diet for about a month now. I wanted to see if I could sustain good high intensity workouts on this sort of diet, which I could.
As my fitness competition approaches I have decided to go to an organic omnivore diet. It will be balanced and a written out diet from my coach, so I can not legally share it with you BUT I can share that it will have animal products once again.
I am enjoying this trial and error on myself, I will be able to see how my body reacts to these diets mentally and physically. My stomach isn't usually too sensitive, but we will see how it reacts to reintroducing these animal products.

Its your turn: What kind of diet do you choose to be on? Vegan ( no animal products), vegetarian (no animal meats) pescatarian ( no animal meats, just fish), organic and local eater, meat eater? I'd love to hear your story!

Via Thea