Bikini competitor chocolate pumpkin breakfast bake

Alright fellow competitors and friends looking for a quick and easy macro friendly breakfast bake, here you go! As my competition approaches my macros decrease and I need to be very strategic with each meal. If I don’t balance my macros between 5 meals I run out at about 2pm and that creates a hangry monster (just ask my kids).

I normally make protein muffins but last night I didn’t feel like creating a recipe in myfitnesspal or cleaning the damn muffin tins so I made a breakfast bake that spits evenly into 4 servings.

Here is what you need:

  • Round baking dish
  • 1 cup muscleegg in Chocolate Carmel (you can use liquid egg whites but I can’t guarantee it will taste as good)
  • 3 scoops GNC Amplified chocolate Whey
  • 1 can pure pumpkin
  • 1 cup rolled oats
  • 1 tbsp cocoa
  • Stevia to taste
  • 1 tsp backing soda

Macros: I used myfitnesspal to enter the ingredients and put 1/4 as serving. 25g protein, 25g carbs and less than 2 g fat!!

Mix all ingredients together, pour in baking dish coated with non-stick cooking spray, bake at 350 until done in middle. (About 40 min)

https://www.facebook.com/Seemomlift/videos/1249617631815261/

Off Season Struggles

Well, it is official, I am in the off season and it has been over a month since my last competition.  My abs disappeared, cellulite is creeping back on my ass and I have a love/hate relationship with my body.  On a positive note, I am not “hangry” all the time and I have been able kill my workouts because I am not in a calorie deficit.  For those of you that don’t compete or are not familiar with the world of competitive body building this may all sound crazy to you.  For my fellow competitors, I am probably speaking your language.  My plan for the off season is to focus on building muscle, specifically in my back and legs, while maintaining my weight at about 10 lbs over stage weight.  I would like to come in even leaner next year so I do not want to put on more than 10 lbs.  I have a difficult time dropping 1-2 lbs per week during prep and hate, hate, hate cardio.

This off season is different than my other ones.  Before I didn’t really know what I wanted and I chose to compete again because I started to put on too much weight and missed the structure and control that I felt during prep.  This year I have goals, big goals.  I want to win a first overall and not just first in Master’s Division (35 and over).  I also really would like to compete in a larger show and in my home town of Grand Rapids.  Memorial Day weekend of 2017 is my plan.  That is the Grand Rapids show and it is big.  That gives me 6 months to start building and shaping my body to bring my best package to the stage.

Anyone want to join me?

mid_3787

This is my front pose at the 2016 Great Lakes Iron Man.  I took 1st in Master’s Division and 3rd in Open at this show. 

One of my favorite tools! 

OK, just finished my morning run and I had a lot on my mind. I love helping people and answering their questions but sometimes it gets frustrating when people are texting me the most basic things. I can give you advice but ultimately you need to take the steering wheel and drive. It’s your life and you’re responsible for your success. In this video I shared my favorite tool and I hope you start using it more often.

20 Minute Calorie Blast

 

image

Short on time but need to fit in some cardio? Well, I have the perfect 20 minute high intensity workout for you that will have you sweating in no time! My favorite piece of cardio equipment at my gym is the stepmill. If your gym does not have one then I suggest cranking that treadmill up to an incline of 10 or more and work those hamstrings and glutes!

Workout Speed Time (Minutes)
Warmup 5 0-2:00
Climb 8 2:00-3:00
Climb 9 3:00-4:00
Climb 10 4:00-5:00
Climb 11 5:00-7:00
Climb 12 7:00-9:00
Max 13 9:00-11:00
Descend 12 11:00-13:00
Descend 11 13:00-15:00
Descend 10 15:00-16:00
Descend 9 16:00-17:00
Descend 8 17:00-18:00
Cool-down 5 18:00-20:00

Day 1 of 22 Hard Corps

Today marks day one of an eight week fitness challenge I’m starting. We are following beachbodies 22 minute hard core program.

I’m leading a challenge group on Facebook of over 15 individuals following the same program and we all started today.

My plan is to blog my journey and give an honest review of the program. The challenge pack we purchased included the eight week fitness program DVDs, access to all of our workouts online through beachbody on demand, a detailed nutrition plan with portion control containers and one month supply of shakeology. We were able to get all of that for only $140 on my beachbody website. The added bonus for all my customers is me as their personal coach!

Day one starts off with the PT test that includes jumping jacks, push-ups, pull-ups, squat thrust and a plank hold. You had one minute to complete as many reps as possible in each exercise with the exception of the plank, which you had to hold for your maximum time. I completed 30 push-ups, 40 squat thrust with a 10 pound dumbbells, one pull-up, 75 jumping jacks and a two minute and 18 seconds plank hold.  My husband and kids also did the PT test with me so it was a lot of fun!

Today’s workout was a 22 minute cardio video and then an eight minute core video. I completed it on lunch with some friends at work in only 30 minutes.  I meal prep yesterday and planned out our food for the day. It’s 6 PM and we’re still on track with our nutrition for the day. If you’re curious what I eat each day you can find me on MyFitnessPal username Nicole_J.

So far I really like the program. The workouts seem quick and effective in the nutrition is easy to follow.

 

getting ready to start day one workout streaming it on demand

 

Took leftover beef stew and put it over spinach and brown rice. Equals one red container, one yellow container, and one green

 

This is what our fridge looked like Sunday night after I did all of our food prep

 

Why I Chose to Compete

One week from today I will be stepping on the stage for my second time.  I am exhausted and have many emotions going through me right now; however, this time around the biggest emotion is excitement.  I am excited to go out there and beat the girl I was back in September.  She was nervous,scared, uncomfortable, timid, anxious and extremely frightened.  Today I am confident and excited to show that girl what a champion is made of.  I am competing against myself and pushing myself to be a better version of me.

So why on earth do I even want to compete?  Well, it all started 4 years ago when I started working out with a fierce group a ladies and an amazing trainer.  I gained strength and confidence and felt empowered to be who I wanted to be.  A few girls at the gym did bodybuilding competitions and I always imagined it was something I could never achieve.  After thinking about it for a couple years I just decided to go for it, why the hell not?    I wanted to show my kids that if you want something bad enough, and you work you ass off, you can achieve it.  Although not everyone wants to stand on stage in an itsy bitsy bikini and flex their glutes, the concept of determining your goals and staying commited to them is the same.   Don’t sit around thinking about your goals, get up and start working on them!  We can not change who we were yesterday but we can work on today and live for tomorrow.

IMG_3979.JPG

This is my 12 week transformation for my first NPC Bikini Competition. I placed 3rd in Open and qualified for Nationals.