Wednesday…Don’t Slow Down Yet! Bicep/Ab Training

Wow! Can you believe it is already WEDNESDAY!?!?

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Wednesday is the day that some start to lose motivation. I spend my mornings motivating myself to achieve my goals.

Toady I train Biceps and Abs. It is a fast paced metabolic workout. I take little to no rests between sets or exercises.

I start with 4 sets of Dumbbell Curls 12 reps or till failure going up in weight each set

Move right into Hammer Curls 4 sets 12 reps or till failure going up in weight each set

Preacher Curls 4 sets 12 reps or till failure going up in weight each set

By this point your biceps are pumped and feeling tight. Just keep going ;-) Prone Dumbbell Curls 4 sets 12 reps or till failure going up in weight each set

Incline Dumbbell Curls like always 4 sets 12 reps or till failure going up in weight each set

Close Grip Barbell Curls Superset Over/Under Grip 3 sets 12 reps or till failure

Don’t rest yet, almost done…Now onto Abs

Start with Dumbbell Side Bends 5 sets same weight 10 reps each side

Hanging Leg Raises 5 sets 10 reps

Last but not least Decline Sit-ups 3 sets 10 reps

After all this I still have a late night HIIT session when Josh gets home from work. This Bicep training is a far cry from what it once was ha ha This one leaves hardly able to brush my teeth ;-) Hope you all enjoy and have a fabulously fit day!!!

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Tuesday Chest Training

Yesterday’s refeed was GLORIOUS!!!! I seriously love food way more than I should ha ha ha

I felt strong during leg training and am ready to get chest day under way. Chest day is another date day training with my husband. I love having him there as a spotter and motivator. He is awesome at pushing me to my very limits.

Chest day is hard and heavy, but short and sweet. We start with Decline Bench Press. I actually like these a lot, although I am still working on my form. I have a tendency to roll my wrists back instead of keeping them directly under the bar, but I am getting better every week. We do 4 sets of 12 or till failure going heavier each set. Chest day is not a metabolic training day, so I do take a bit more time between sets.

Machine Incline Press is up next. 4 sets of 12 or till failure going up in weight each set. making sure you really squeeze your pecs at the top of the movement.

Incline Dumbbell Flyes again, 4 sets of 12 or till failure going up in weight each set and really squeezing at the top.

Then we finish off with 4 sets on the Pec Deck 12 reps or till failure with a good squeeze at the top ;-)

My chest is typically on fire after this workout, with Doms for two days ;-) Hope you all get out there and train hard today!

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Oh Happy Monday!!!!!

Hope you all had a Happy Easter! We had a wonderful day ;-) I ate lots of ham, deviled eggs, greens, and other goodies. Have I mentioned how much I LOVE flexible dieting ha ha ha It was nice to be able to enjoy a meal with my family without having to cook  separate foods for me and I’m in contest prep!!!! WHAT!?!?! Some call it crazy, I call it AWESOMENESS!!!

The only concerns I had yesterday were making sure I didn’t go too crazy and go over on my macros/calories. I am on poverty macros (for those who have asked, typically anything under 1800 kcals in my opinion is pretty low and or poverty) and I always hungry at night, so I wanted to make sure I had plenty left to indulge in the later hours.

I am officially under 7 weeks out!!!! I am getting more and more excited. Today I refeed and train legs with Josh. Mondays are always such an awesome day!!! Hope you are ready to get this week started ;-) How about a little Lady Swole Monday…..

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Let’s smash this week! I am going to refuel my body and make the most of every bit of it in the gym ;-) I will be sure to post the rest of my training throughout the week. Tomorrow will be Chest training. Don’t forget to check out my sponsor below and my affiliates on my friends and affiliates page xoxox

Hope you all have a Happy Monday and a fabulously fit day :-)

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@SaturnMuscle Giveaway Winner & A Sweet Macro Friendly Easter Treat!

Happy Easter!

Before I get started I want to announce the winner of the Saturn Supplements Lipo-Ex Giveaway!

Laurel C.

Congratulations and thank you for your support!!!! I have sent you an email and am excited to get your prize out to you!

I am also excited to spend the holiday with my family! Josh, Zoe, and I will be preparing a lovely meal and enjoying the beautiful day together. We are thankful for our blessings and this glorious holiday.

Because of flexible dieting, I will actually be able to enjoy this holiday with my family! I do have poverty macros ha ha but can certainly still fit everything in! Certain things I do need to tweak to fit them in. Zoe really wanted chocolate chip cookies, so I wanted to devise a tasty macro friendly version and I successfully did!!!!

They are pretty quick and easy to make too.

SBSC Chocolate Chip Cookies

  • Canned Garbanzo Beans rinsed and drained 540g (two cans)
  •  Sugar/Fat Free Cheesecake Jello Pudding Mix 1 Package
  • Creamy Peanut Butter 100g
  • Vanilla Extract 1 tsp
  • Salt 1/2 tsp
  • Whatever sweetener you choose I use No Calorie Sweetener 10 Packets (1 packet=2 tsp sugar)
  • Water 1/4 cup
  • Nestle Dark Chocolate Morsels 127g

Preheat the oven to 350 degrees. I blend the garbanzo beans into a mash, then mix all of the other ingredients except the chips. Once the cookie dough is well mixed I fold in the chips and spoon it onto a greased cookie sheet. I do press them down a bit  and I like to use butter flavored spray for the added taste, although coconut oil spray is awesome too!

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Bake for 20-25 mins or until the bottoms are nice and brown.

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I was able to yield 32 cookies from this recipe. Macros for one cookie 56 kcals, 6 carbs, 1 fiber, 3 fat, and 1 protein. The dough is great to eat plain too ;-)

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Moist delicious cookies and perfect for any occasion!

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I will continue posting the rest of my training on Tuesday, since tomorrow is motivation Monday ;-) I hope you all have a very blessed Easter xoxo

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Tweaking My Training Check Out My Leg Day!

My hubby was promoted again. I am super proud of his accomplishments ;-) He was promoted from General Manager to Area Manager, so basically now he runs several stores. This not only changes up his schedule, but mine as well.

With the change in schedules, we also made some changes in my training. I always welcome change ;-) I am 7 weeks out now, so we have been making the necessary tweaks to really bring out as much definition as possible. We made the changes last week and I’m not going to lie, it has been intense. The past two weeks have had me completely wiped out and more sore than I have ever been! I thought I trained hard before……now I question everything ha ha ha ha

I have had a few who have asked what changes I have made, so I figured it is always easier to just post it ;-)

Monday now serves as Leg day. My leg training is now also one of my semi metabolic training sessions. Basically meaning it is very fast paced and there is little to no rest between sets/exercises. I do a couple of fast paced and very heavy supersets. I have been doing these supersets for a while, but the weight has gone up greatly and the pace is so fast. Not unheard of for me to get sick mid training on Mondays. I usually carry some plastic bags with me just in case.

I start as I have been with my superset of Front/Back squats. Before I would take 30 secs or so between the two, now it is go go go. I am also going heavier. I use to start at 65lbs and go up to 95lbs Now I am starting at 75lbs going up to 115lbs. 4 sets. These are done ass to grass no half reps

 

From there we head over to the lying leg press. This I also still do a superset with these wide then narrow with my foot placement, but the weight amount has gone up dramatically. I use to do 4 sets starting at 135 and ending at 300lbs Now I start at 225 go up to 365 5 sets. Josh will probably push to do 6 set next week and make me go up in weight. These are done knees to chest no half reps.

Getting deep as you can with squats and leg press is imperative to growing glutes and hamstrings. This gives that round lifted booty look.

Next instead of lying leg curls I now do kneeling leg curls. I do 5 sets no rest between start at 30lbs go up to 60lbs Another awesome way to really target glutes and hammies

Next up is Leg Extensions. Not much changed with this except now I go slower in my movements. Really squeezing my quads as tight as I can at the top of the movement then slowly moving my legs back down. I also do 5 sets of these starting at 70lbs going up to 120lbs

Last but not least I do standing calf raises. I use to use the leg press at the other gym, but I like this machine better. I still do the superset with my toes pointed out, in, and straight I do 3 sets of 8 with each position.  (24 total reps per set)

Yes I am hardly walking when I leave ha ha. That is not the end of my training for the day. You can add 40 mins of posing practice as well as 15 mins of HIIT the treadmill 5 mins warmup and 5 mins cool down for a total of 25 mins.

Motivation Monday has been a HUGE help for me to get the week started. Monday is probably the hardest day of training for me now. I definitely still enjoy leg day, but it has been taken to a whole new level!!!

What are your favorite leg exercises? Have you ever tried metabolic training? What is your go to form of cardio?

Hope you all have a fabulously fit day!!!! Be sure to check out my sponsor below ;-) They have new products they are adding to their line. It is super exciting!!! I can’t wait to try them and tell you all about them!!!

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@SaturnMuscle Smart Whey Dark Chocolate Peanut Butter Brownies

I have been the BIGGEST dessert fan during this prep. Normally with sweets, I am give or take. It’s never been a big deal, but lately I have been wanting cookies, cake, ice cream, etc before bed. Kind of crazy really ha ha ha

With that being said, I am 8 weeks out and on poverty macros. I am a quantity eater more so than getting to eat snacks and what not. Basically you will see me eat more veggies and chicken than anything. Even when I do eat sweets I want to make sure I am getting as much as possible, so I am not hungry later. Finding recipes for macro friendly desserts has been my mission lately ;-) I kept seeing black bean brownies, so I thought I would try my hand at them. It’s actually quite similar to the chick pea recipe I shared with you before. These are super moist Smart Whey Dark Chocolate Peanut Butter Brownies

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Ingredients:

  • Canned Black Beans 840 grams or two cans I did not drain them
  • 1 scoop or 35 grams of Chocolate Smart Whey
  • 25 grams of Cocoa powder
  • 1 Tsp Baking Powder
  • 1 Tsp Baking Soda
  • Sweetener of your choice I used 5 packets of no calorie sweetener
  • Sugar/Fat free Chocolate pudding mix
  • 64 Grams of Creamy peanut butter
  • 80 Grams dark chocolate morsels

Pre heat oven to 375. I use a Ninja to blend/mix everything, so I assume you could just blend the beans in a blender. Once that is done you will mix the beans and all the powders really well and pour into a greased baking pan. I used a 9 x 12 baking pan.

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Once poured into the pan take your pre measured Peanut butter and microwave for about 25 secs or till runny. Pour over the batter then swirl with a butter knife. Drop the chocolate chips on top. You can mix them in too, if you like. Bake for 20 mins or till tooth pick comes out clean

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 With the 9 x 12 baking pan I was able to get 20 brownies. They are awesome plain and even better with whipped cream and chocolate syrup ha ha ha ha

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One brownie w/o the whipped cream and chocolate syrup ;-) is 90 kcals, 11 Carbs, 3 Fiber, 4 Fat, and 5 Protein. It makes for a great sweet treat, that is macro friendly and quite filling!

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It’s Monday Already??? Let’s Do This!!!!

I don’t know about you, but this week Monday snuck up on me!!! My weekend was spent resting and relaxing, but seemed to go by WAY too fast ha ha ha. I am still a bit sore, but feeling awesome!!!!

 Josh switched my training up, so now I start the week with a serious heavy lifting day (Legs) and I end the week with another (Back). So I am in need of some serious motivating before I hit the gym!!!! As always I start with Lady Swole Monday with Hope Trask on Facebook. HUGE congratulations to her on her win over the weekend at the Europa Show Of Champions. I actually had a few friends compete and they ALL placed. This was very motivation for me since I am officially 8 weeks out!

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Hope you all are ready to smash goals today!!!! Don’t forget to check out my sponsor ;-)

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Break From Training For Lesson Time With Zoe

I have been having lesson time with Zoe since she was a baby. Since moving it has become much more in depth as far as the curriculum and crafts. Her lesson plans have been a nice break everyday from training and thinking about the competition. She absolutely loves to learn and we want to give her every opportunity that we can. She will be home schooled, so it is good practice for both of us, not to mention she thrives with structure.

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Her lesson plans take me an hour or two to write out each week. I try to keep them planned out so each day goes by smoothly. Prepping projects and crafts usually happens while she naps. She has really advanced to another level since our move and teaching her how to use certain computer programs has been awesome. Her writing and reading skills have taken off!!!!

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With Easter right around the corner we have been doing a lot of spring and Easter crafts. Her favorite activity this week has been her snack Jello eggs. They were messy to make, but a fun activity for both of us!

First you need plastic eggs. Make sure they do not leak otherwise you will have a mess in the fridge ;-) I drilled a hole in the top of each egg.

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Next you need something that is easy for your child to suck up the liquid and transfer it to the hole in the egg. I used a baby nasal aspirator, cleaned obviously lol

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I had Zoe mix the Jello as stated on the package, but we added an extra packet of plain gelatin to make it more firm.

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Then put the eggs together and place them in an egg carton and start filling. With the Jello being hot, it was easier for me to hold the egg, while she filled them. Plus it is great for her hand eye coordination. We were able to get 8 full eggs out of one box of jello.

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She could hardly stand waiting for them to set ha ha ha. They are a fun little snack. She loves breaking the eggs open.

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Pretty neat looking and really not that messy to eat.

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Do you do fun snacks with the kids? Do you home school? If you do what are your go to resources? A busy learning mama needs to know ha ha ha ;-)

Hope you all have a fabulously fit day xoxox

 

IIFYM Strong & Another Sweet Little Recipe ;-)

Under 9 weeks and counting! Inches are down, body is tightening, and believe it or not I am gaining some muscle!!!! I have never had very developed lower back muscles, but by golly they are coming in!

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It’s funny, I was kind of dreading my prep. I read all the time on Facebook and Instagram how horrible it is for others and how miserable they are. How you are always hungry and having cravings. My first time cutting weight was like this. My calories were cut too low, too fast. I was eating the same things day in and day out. Never any variations, lots of cardio, and little results. I lost a lot of fat, but lost a lot of muscle too. It is actually disappointing to look back on. I can remember going through the holidays a bit bummed and feeling like a hassle to family who were trying to cater to my needs. I was frustrated and couldn’t wait to start my bulk so I could eat again. Going into this cut I knew I was going to take it very slow.For several reasons. One being I love to eat lol and had planned on making this a long cutting process, so obviously did not want to be starving through the whole thing. The ladies who compete in Figure have quite a bit of muscle, so obviously I want to go in there with as much as I can. I was already counting macros and little lax on my diet in the beginning. When I started to really understand IIFYM and I saw the type of results that others were having. I researched a ton, mostly Dr Layne Norton and his approach. I also looked to see what pros utilize IIFYM in their own training be it on and off season. Ben Pulaski (mostly in off season), Dorian Yates (notorious for post workout candy bars), Even Ronnie Coleman (King KC Masterpiece). It’s been done for years, just now is more publicized by the IIFYM crowd.

Some call it a fad, I call it a reasonable lifestyle. I actually read someone’s post last week on Facebook, where they were just belittling IIFYM and the people who do it. I wasn’t so much mad by it, but disappointed. The people are in the public eye one’s that I had regarded as professionals in this sport although neither are technically pro’s so to speak. They are trainers and represent a few companies and the way they were talking to their fans about IIFYM had me appalled. Totally unprofessional in every sense of the word. Neither have a degree in Nutrition, yet freely give their clients advise and food plans to stick to. Most I have seen are miserable and being told that is just part of the lifestyle. I just don’t believe it has to be that way. After seeing so many who have been competing successfully with IIFYM I know it doesn’t have to be ;-)

I am so grateful that I found the Facebook group IIFYM Women Not only is everyone in there super helpful and supportive, but they all share the most amazing recipes and food ideas! Like I have said a million times, IIFYM is not about gorging yourself on Poptarts, pizza, and Ice cream. It is about balance. Most who utilize the IIFYM lifestyle eat healthy and/or “clean” 75-90% of the time. With small indulgences. If I can fit an Oreo in, I may choose to do so. I always make sure I am meeting my fiber counts and not going over on anything else. It is about moderation. The lifestyle might be difficult for someone who does not have enough self control to stop before going over their macros, but it works perfect for me. Someone had posted a recipe in the FB group for Skinny cheesecake. I did not have all of the ingredients she used, but was wanting cheesecake after seeing it ha ha ha. I was left standing in my kitchen trying to devise a way to make my own with what I had.

Mine was no where as beautiful as hers ha ha ha, but it worked perfect for me!

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I did a Cinnamon Roll Cheesecake.

Crust Ingredients

  • One packet of Apple Cinnamon Instant oats
  • One Egg White

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Mix Egg white with oats thoroughly then bake in a greased pan at 425 till crispy I’d say about 10 mins

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Filling Ingredients

  • 100g 0% Plain Fage Greek Yogurt
  • 100g 2 % Lowfat Cottage Cheese
  • 16g Sugar Free Fat Free Cheesecake Jello Pudding mix

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You can use just cottage cheese or just greek yogurt. Had I had enough greek yogurt, that is all I would have used. In hind sight I wished I had blended the cottage cheese and yogurt better so there were no chunks. Mix the cheesecake pudding mix into the cottage cheese and yogurt. 16g is about half a box.

  • 1/2 tsp Xanthan Gum
  • 4 packets of No calorie sweetener or sweetener of your choice

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I use the xanthan gum to really thicken the mixture. It gives it more of the cheesecake texture without having to actually bake it. also add the sweetener at this point.

  • Duncan Hines Frosting Creations Flavor mix

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These have become a staple because they come in so many flavors and are low calorie. I separated a small portion of the cheesecake mixture and added a whole packet. I should have only used half a packet. It was good, but the cinnamon flavor was quite strong lol

From there I just layered both onto the cooled crust, cut into 4ths, topped with Light whipped cream, and enjoyed. It was quite filling and was within my macro guidelines. With the type of ingredients I used, it would hardly be considered “bad” food ha ha ha although the taste would have you fooled ;-)

With the Whipped cream on top, the macros were:

361 kcals, 52 Carbs, 4 Fiber, 5 Fat, and 29 Protein

Perfect little tasty meal if I say so myself. It can also be done with so many different flavor profiles and toppings.

Hope you all enjoy and have a fabulously fit day!!!! xoxo

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As Promised Macro Friendly Sweet Treat Recipe

Yesterday was AWESOME! Josh and I had our date day in the gym. Leg Training was brutal. I hit some PR’s which is stellar considering I am in contest prep. It does help that it was refeed day ;-) Afterwards we headed out for lunch, so it was a lovely family day. Today will be much the same, but we are training chest.

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As promised here is a sweet treat that is totally macro friendly!

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The cakes are much like pancakes, but no flour is really needed.

First I mixed 2 egg whites, 10g sugar/fat free instant pudding mix I used vanilla, but there are a ton of different flavors to choose from to make different variations, then added .5 tsp baking powder, .5 tsp baking soda, and .5 tsp vanilla extract. Mix well I added a tablespoon or two of water to thin the batter out just a bit then cooked like pan cakes.

For the sweet filling I mixed 45g of plain greek yogurt, 85g lowfat cottage cheese, .5 tsp vanilla extract, and a couple of packets of no calorie sweetener. Mix well then you can either fill the cakes and roll or leave them flat and layered as I did in the photo.

The beauty of this treat is that you can change up the flavors by changing the pudding mix and or the toppings. In the photo I used melted peanut butter, sugar free chocolate syrup and some butterscotch cookies I made crumbled up. It is quick easy and a very low calorie, low macro option if you are having a sweet tooth craving. Josh and Zoe love these too ;-)

With the toppings I used 302kcals 26carbs 2fiber 11 fat and 27 protein

I always try to think outside the box when I cook, so I am not limited. I see so many complain of being bored when in contest prep and miserable with their diets. Getting creative helps keep the sanity xoxo

Hope you all have a fabulously fit day!!!!

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Happy Happy Monday!

I’m not gonna lie, I am stoked it is Monday!!! Josh switched his schedule around at work, so he has not had a day off in 9 days. Zoe and I have missed him dearly. Today he is off and we plan on making the best of it!!! With his work schedule changing, my training schedule is also going to change. Now Monday’s will be leg day and Tuesday will be chest. After 3 days off from lifting, I feel refreshed and ready to hit the gym harder than ever!!! To boot, Friday was suppose to be my refeed day, but since I wasn’t lifting I decided to hold off till today ;-) I am stoked to carb up!!!!

I hope you all are as motivated as I am today! As always I start the day with Lady Swole Monday

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Let’s get out there and seize the day! Make every second of your training count and concentrate on the task at hand not on the workout as a whole. Each rep, each step, visualize your body changing. Positive thing will take you so much further than negative ;-) Hope you all have an amazing day!!! Please show my sponsor Saturn Supplements some support! They have shown me unconditional support and provide me with phenomenal products. I would not back anything that I wouldn’t take myself!

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Getting Stage Ready Without Metabolic Damage…Slow Progress Is Still Progress #9WeeksOut

The past 3 days have been all rest for me. I started to feel really tired and under the weather Thursday night. It also was my time of the month ;-) So being tired, achy, and bloated just comes with the territory. Either way, my body was asking for a break and I did listen.

Friday I did pop into the gym to do some LISS or Low Intensity Steady State Cardio. Basically I walked on a stepmill for 45 mins with my abdominal sweat band on and got some good reading in ;-) On days I am lagging I choose to do LISS over HIIT, just to give my body a bit of a break. LISS is another great way to burn fat without losing muscle. It takes longer and is much slower paced, but is just as effective in burning fat.

Over the past year or so, I have made many friends who compete, or are going to compete this year. Few are following the same methods as I am, others have been going the route I wanted to avoid. When someone first suggested that I compete, my immediate answer was no way. Mainly because I viewed the lifestyle as unhealthy. I already knew some former competitors who had done damage to their bodies with the rigorous dieting. I feared metabolic damage as well as not wanting to put myself through the misery of starving myself to win. After talking with many different coaches, trainers, competitors, as well as doing my own research, I realized I could do this a healthier way, if I planned it out right. I knew that if I tried to do this last year, I would not only do damage to my body, but I would also not be stage ready. That was why I decided to do the bulk last year. I gained some muscle, but a ton of fat with it. I was still learning about what macros would work best for me and my calculations were quite off ha ha ha Even when I started my cut in August, I was still not quite where I needed to be macro wise, but I knew I wanted to take it slow and that this was all a learning process.

When I found IIFYM I was skeptical, but willing to learn. I knew I had enough time to experiment with the process. So many claim you have to eat “clean”, eat low fat, eat low carb, high protein, all these different methods to lose fat. I have come to learn it is all untrue and some very unhealthy. Losing fat is all about calorie deficits. If you want to lose, you reduce. If you are looking to gain muscle you increase. Low fat diets hurt your heart health and can cause muscle loss by lowering testosterone levels in your body. Low carb diets typically promote high protein intake. If you are consuming too much protein, you can actually cause damage to your kidneys. The lower carb levels also pose a threat. Does it work for fat loss? Yes, but at a cost. Metabolic damage as well as other health risks. The studies are there. You can read just one by CLICKING HERE .

The measures some go or their coaches have them go to be able to compete absolutely blows my mind. I am floored by how trusting people are. Just because someone calls themselves experts, doesn’t necessarily mean they are. I listen to all advice given to me, but I also research it before implementing anything. I am a mother first and foremost. My health and the example I set for my daughter always come first.

Watching the meals posted on all of the social media outlets and seeing their meal plans is quite shocking to me. I couldn’t imagine not only eating so little, but also not having carbs to fuel my body and mind for rigorous training. Meals like this aren’t bad, but when it is all you eat for 6 meals a day, your calories are too low and your carbs are non existent.

Setting yourself up for an unrealistic lifestyle, teaching your children unhealthy views of food, not to mention causing damage to your health from long term dieting in an unhealthy manner. I am watching several girls doing this method. Yes, they have lost fat and lost it fast.They also have lost the muscle they worked so hard to get. 3 went from planning on competing in figure to switching to bikini. Some have plateaued with no where to go but even lower calories and more cardio. It is really scary to watch.

Some have contacted me about my plan. Wondering if I truly think I will be ready for the stage by eating the way I am. My answer is yes. I may not be losing as fast as they are, but I am purposely taking my time. I am choosing my health over everything. Some think I eat junk all day. LOL It is far from the truth! I eat 80-85% healthy meals everyday. I do indulge everyday as well, but I am on track and it is working. It is a lifestyle that is realistic. To have my daughter ask if I want one of the cookies she baked in her easy bake oven and NOT turn it down. ;-) That is the world to me. I am a competitor, but also a mother. I want to be able to share in everyday moments with her, without having to worry about if it will affect my goals. I also don’t want to have her think she is eating or doing something bad, when she isn’t there is nothing wrong with having the occasional cookie or sweet treat!

I was told that I do not have the discipline to be a competitor because I chose the IIFYM lifestyle. I was told I won’t be stage ready. As of yesterday I am 9 weeks out. I am not ready yet, but the package is slowly tightening and coming together. Even with a bloated body, I am still able to see my abs forming. I have friends who have already proven that this lifestyle works for competitors and everyday people alike. It is my first competition and I am still learning what is working best for my body. Will I come in at pro level? Ha ha ha no probably not, but the fact that I have only been training a bit over a year and this is how far I have come, to me speaks measures!

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Although my progress is slow, I have maintained much of my muscle. I personally believe come showtime, I will be ready. I am competing novice and overall. I am confident I will place in novice. Hopeful I will place in overall ;-) As I said, it is a learning process. I will take what I learn from this year and apply it to making myself better next year. To those who choose to do the other diets, please at least do the research into what not only works best for you, but will keep you healthy. Losing all the fat and being stage ready for one day, isn’t worth risking your health or even your life.

Hope you all have a fabulously fit day!!!

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Macro Friendly Brownie Bites…Yes Please!!!!

I posted a picture of a macro friendly brownie the other day and as I promised, here is the recipe. ;-)

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I have tried many Chick pea recipes for desserts, but most just weren’t that great. I got this one from a lady in my IIFYM group on Facebook. You can follow her on Instagram Cynfluence She has a ton of macro friendly recipes that are to die for!!! I changed this one up just a bit, because I didn’t have some of the ingredients she used.

Chocolate Mint Brownie Bites

I started with 2 cans of Chick Peas Drained or 540g. Make sure you blend them well. I didn’t and had a few chunks in my batter. Josh and Zoe thought they were nuts ha ha ha, so it was fine.

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Cocoa Powder 100g, One scoop of protein. I used Chocolate Nitrox Pro 45g, One box of sugar/fat free Chocolate Jello pudding, One tsp vanilla extract, Her recipe called for 1/2 tsp of baking powder and 1/2 tsp of baking soda, but leave it to me to completely miss that ha ha I use a full tsp of both. I also added 1/2 cup of water, because my batter was SO thick. Next ingredient is an important one ;-) Duncan Hines Frosting flavor pack. It is only 10 calories for the whole pack. You can find them by the frosting at the grocery store. They come in a TON of flavors!!!!

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Mix well. You can use a large baking dish. I chose to do mini muffins, because it is easier for me to portion them out as well as make them more macro friendly. I seriously am on poverty macros now, so doing the mini muffins keeps me from having whole brownies and burning through all my macros quickly ;-)

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Bake at 350 degrees. In the mini muffin pan, it only took 8 mins. Her recipe stated 15-20 mins. I would just check them with a toothpick as you would any other type of brownie mix. They came out moist and delicious! Zoe loves eating them for snack!

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I love adding them to my Greek yogurt or cottage cheese with sugar free chocolate syrup and whipped cream!!! Oh so good!!! They are great by themselves too. I have a hard time staying out of them ha ha, but at just 20 calories per bite it isn’t too bad ;-) Mini Muffin style I was able to get 40 muffins. This is a great thing when you have 3 people indulging in them ha ha ha

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I am going to tweak the recipe on my next batch and make blondies ;-) There are several different sugar/fat free puddings to choose from! White chocolate, cheesecake, and butterscotch is what I have on hand and the Duncan Hines frosting packets I have caramel, so should be great no matter what! You can always add nuts, dried fruits, peanut butter, marshmallows, etc the possibilities are endless!!! Just another reason I love IIFYM It teaches you to think outside the box and get creative with your foods. You can still have goodies. Even regular brownies, but if you can make some that are just as tasty and more macro friendly, then you can indulge even more!!!! Have fun in the kitchen and enjoy your food!!!

Hope you all have a fabulously fit day xoxoxo

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April Goals Make May Accomplishments ;-)

I am excited to get this month started! I am getting closer to my current goal of crossing the stage, so each month’s small goals are very important to me and my focus is stronger than ever!

Let’s get these goals set for the month!

1. I have a list of odds and ends that still need to be purchased. These things I would like to get ahead of time, in case we have any unexpected expenses come contest time. I would hate to have to stress out prior to hitting the stage. We all know that negative energy and stress causes belly bloat and I certainly won’t need that ;-)

2. More practice, practice, practice… My posing needs to be spot on! Like I said before I have every intention of placing in Novice. In overall, I would like to see how far I can go! It’s my first year, so I don’t necessarily expect to place in overall. I have seen many of the girls locally who compete and they are all forces to be reckoned with, but I do plan on giving each and everyone of them a run for their money ha ha ha It all starts with posing.

3. My final pictures/fitting for my suit. The finishing touches will be put on it and I should be receiving it by the end of the month to beginning of next. This is very exciting for me! I can not wait to see what Les at Vizon Couture has created for me!

4. Continue to be patient with my results. IIFYM has been awesome! It has kept my prep much more stress free for me. The results have been amazing. I was really stressed in the beginning, because I felt like things should have been happening faster. I am relieved now, that I stuck to it and did things the slow way. I have maintained quite a bit of my muscle and my sanity lol. It is a process and I need to trust it!

5. Stop comparing myself to others. I think this is hard for everyone ha ha ha It is so easy to look at others pictures online and think man, why do they seem to be doing better? I find that my vision of myself is not what others see. I am learning to try to take those distorted goggles off and see where I truly am! I am my own worst critic and always have been. I am great about not criticizing myself in front of Zoe, but I need to stop it altogether. Whether it is just to myself or not, it is not good for my mental well being. I will repeat this every morning….”I am me, and I am amazing!”

6. To continue giving Zoe strong lesson plans. She has excelled SO much in the past month!!! We not only started her on the computer, but we go to the local library for more computer time as well as other learning stations they have set up for kids. We are quite blessed to have an amazing library here. At home we still do daily crafts and her worksheets. I started adding daily walks with her. We do a lot of talking on our walks. She can express her feeling about how her week is going, or just tell me about her favorite activities. I like keeping her active physically and mentally. She has been in this horrible funk over the past 3-4 months and her temper has been out of control. I have been told it is just the end of her terrible 2-3′s I am hoping that is true. I honestly believe it has a lot to do with her structured time being messed up from the move. I think we have it under control and hope I can continue to help her grow! She is my first baby, so it is a learning experience for us both ha ha ha.

Hope you all have your goals for the month set. Let’s accomplish each one together! Be sure to check out my phenomenal sponsor Saturn Supplements! My gratitude towards them is bigger than ever!!!! They have shown me support from the beginning. Most professional company I have ever worked with, with the best quality products I have ever had! It is truly an honor to be a part of the Saturn Muscle team!!!! Be sure to click on my Giveaways tab at the top of the page, to get entered to win the Saturn Sups Lipo-Ex!!!!

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Monday Morning Motivation

I am so excited this week! This past Saturday marked 10 weeks left till my competition. I know it is not a lot of time, but I am anxiously awaiting the day I get to cross the stage!!!! For now I keep my nose to the grindstone.

Mondays are not only the beginning of my training week, but they set a precedence for the rest of my week. This is why I do Motivational Monday. I start the week strong. If by Wednesday or even Friday I need a boost, I come back to this post. My success is based on my motivation, drive, and discipline. As always let’s kick it off with a little Lady Swole Monday ;-)

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 Tomorrow is a new month, let’s get a head start by smashing our goals today! Happy Monday!!!

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