Transitioning into Intuitive Eating & My Dieting Story; Part 1

Intuitive eating is a term that has blown up recently in the social media/fitness/healthy living world. It basically means listening to your bodies hunger cues - eating when you're hungry, stopping when you're full. Something that has come to us humans naturally since birth. Think about when you were a baby or a kid - you would eat what sounded good to you when you were hungry, and be done with it when you got full. It's natural up until it gets altered for some reason, in my case, due to years of dieting and being hyper focused on my food intake, my calories, macros, types of food, etc. I feel like I've been aware of my food intake for what feels like forever. I remember so vividly one day stepping on the scale when I was younger and … [Read more...]

Reality of Bikini Prep – Will I Ever Compete Again?

This past weekend I competed in my second, and most likely, my last bikini competition. Prior to this weekend, I competed one other time in October of 2014. I had a decent prep and ended up winning my class at the show in 2014 and I thought I really enjoyed competing. I decided to take quite a bit of time off after my body not responding to another prep that I tried to start in February of 2015. I ended up taking over a year off, and it was definitely needed in order to make the improvements I needed. I decided to try to prep again in January 2016, and I decided I was going to compete no matter what. Well, little did I know, my body wasn't going to respond once again to dieting and prepping and I had one of the hardest preps … [Read more...]

When Should You Make Changes to Your Macros?

I get so many questions around the topic of macros - what should they be, when should I adjust, should I carb cycle, is there a specific percentage to use, how do you know if they're working, etc. I think one of the most common questions though is in regards to when you should CHANGE your macros, or adjust them. Lets say you've decided to figure out your macros on your own and do this without a coach. Great! It can certainly be done, you just have to be patient and know when to make changes and pay attention to your body. Okay, so you have your macros. You've started at this certain caloric range, a specific number of carbs, proteins, and fats, and you have started weighing your food and tracking these targeted macros. But then you … [Read more...]

The Wrong Reasons to Compete in a Bikini Competition

Competing is very popular these days, and it seems like everyone is either prepping for a show, about to prep for a show, or have already competed. I am all for everyone challenging themselves to do so and working towards a goal. Trust me, I love competing and I plan to compete again very soon ;) The mental and physical challenge, seeing what you are capable of, stepping outside your comfort zone, and the feeling of finally stepping on stage and having your hard work all pay off - nothing beats that rush. While I'm sure a ton of people want to do it for all the right reasons, I'm sure there are some people out there who are doing it for all the wrong reasons. I always, always urge people to do your research before committing to … [Read more...]

Grocery Haul – Trader Joes Staples + Fresh Market

      Do you ever get to the grocery store and use a basket but then overfill it anyway and break your arm off wishing you just got a cart instead? It happens to me every.time. When will I learn? I tend to shop at Walmart for most of my groceries, but I do like to go to specialty stores like trader joes, fresh market, and whole foods once in a while for specialty items. I do like TJ's produce though, much cheaper for organic here! Lets break it down: Veggies/Fruit   Green beans, broccoli, spinach, lettuce (these are my basics), and raspberries. I'm obsessed with raspberries lately! I usually get brussels, too, but they didn't have any. Dips/Cheese   Hummus, feta cheese, and … [Read more...]

Steel-Cut Oats in 4 minutes! Different Ways to Eat Oats & GIVEAWAY

    Breakfast is easily my favorite part of the day. There is just a special place in my heart for breakfast food.. I could honestly eat it all day long. One of my favorite breakfasts is oatmeal. Did you know, I once ate oatmeal every single morning for about 2 years straight? Once I love something, I REALLY love something. Coach's oats is also something that I have loved for years. It is basically the taste/texture of steel cut oats, but cooks in only about 4 minutes. I am all about fast and easy when it comes to food, but of course, healthy as well! STEEL CUT OATS are groats cut with rotating steel blades. During this process, each groat is cut into small pieces, resulting in oatmeal. Traditional steel cut oats … [Read more...]

The Problem with Free Online “Cutting Programs”

I came across an article on focusing on a competitor's cutting program, going over her nutrition, workouts, etc. Let me be clear that I am not bashing or this competitor AT ALL, I love the website and it has amazing information. This is simply an example to get my point across. There is nothing wrong with sharing this information, of course, however it gave the exact things she ate, as well as the exact calories and macros. I then scrolled down and saw someone comment "how long do I follow this eating plan??" That is when a red flag popped up. People see fitness models, competitors, or anyone on social media that has their "ideal physique" and tries to look up how to achieve that body. The thing is, … [Read more...]

Lean Legs Plyometric Workout

I've decided to add in a plyometric day once a week into my training schedule. I've been working legs about 2-3x per week - one day focused on quads and calves, the other day focus on glutes and hamstring, and the last day either focused only on glutes or a plyo workout. "Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping." (WebMD). Personally I love these because they are a mix between strengthening your muscles, while also increasing your heart … [Read more...]

IIFYM Full Day of Eating

I haven't been super strict with tracking my macros lately, and it has been a nice break. However, I have some new goals and I'm the type of person that craves consistency, structure, and a plan. Call me crazy, but it's just how I am! I was watching an old video that I posted on my channel (about 4 months ago) when I pulled out of prep, and I stated that I probably wanted to start a prep in August. I thought about it, but I will be traveling in the beginning of December and I absolutely do not want to be on prep at that time. I do, however, want to start leaning out a bit. My reason for this is simple - my long term goals are more important to me right now than stepping on stage in a few months. Long term I really want to be able to … [Read more...]

The Glute Workout that Killed Us

The other day my friend Sarah and I met up with the hopes of absolutely murdering our legs/bootay.. and we definitely achieved that. We were sore pretty much until Thursday, and we worked out on Sunday. Goal attained. I typically do legs 2-3 times per week, and focus on hamstrings and glutes at least one day, and two if I end up doing 3 leg days. My legs tend to grow faster than my glutes, so focusing them on a specific day is always a good idea. So without further ado, onto the GLUUUUTES! Here is the full-breakdown we did: Deadlifts 5 sets - start with lower weight with about 8 reps, then increase weight each set and lower reps Hip Thrusts 5 sets - do the same as above, increase weight each set Reverse Pause Hack Squats - 3 … [Read more...]