Fitness Competitions Prep Update: 9 Weeks Out

I'm pleased to say that my meeting with Jodi this week went splendidly. I lost two pounds (now at 136.4 lbs) and lost 1% bodyfat (now at 20.1%). I will be so excited when I break that 20% mark!

She's happy with the progress, so the diet is staying the same. However, we do have a change to the workout:

• Cardio is 6x per week for 50 min.

I'm beginning to get bored with my daily 10-incline, 4.0 mph  treadmill walking. So I'm going to start doing my Insanity DVDs to jumpstart things. I just have to be careful with my heartrate. I still need to keep it at 130-135. The reason is because to get rid of those last stubborn pounds of fat, I'll have to break out the heavy cardio artillery -- HIIT -- high intensity interval training.

Next week's meeting will also be the first time Jodi sees me in a bikini. Yikes! She'll be able to gauge where I need to focus my efforts and whether I'll be competing in Bikini or Figure. I have my heart set on Figure since I think it's more competitive. But I'm going to leave the decision to the expert. It's all based on how muscular or soft I am. The other difference is posing. Bikini doesn't have any side poses, just front and back, shifting your butt to the side.

I was definitely more tired and hungry this week, which Jodi seemed please to hear. I've been downing kale chips, salad with balsamic and celery with salsa. I'm so thankful there are "free" foods I can eat.

My protein shakes are beginning to wear on me. They just taste nasty and I can't doctor them up with anything without adding calories or fat. I threw a scoop of decaf coffee in my evening shake. It was a tad bit better. I may just start adding coffee to everything -- at least I know it's calorie-free and flavorful.

This week's cheat meal involved trying out a new restaurant that just opened -- Smashburger. While I'm a die-hard Five Guys fan, this place definitely gave them a run for their money.

Cheat Meal

• The New Jersey Burger -- an amazing beef patty with bacon, blue cheese, fried onions, grilled onions, mayo, lettuce, tomato, ketchup and mustard. All I can say is oh...my...gah...
• Sweet Potato fries
• Haagen-Daz Oreo milkshake (split between myself, my hubby and two kids)
• Handful of Reese's pieces
• Dove dark chocolate mini eggs from Easter
• Sangria (impromptu Mom's night out)
• Chips, salsa, and guacamole

Needless to say, I was beyond ready to get back on track after eating all that. It's so interesting to me how the cheat meal keeps you focused.

I'm trying to practice in my heels 20 minutes each day. For some reason this evening was sheer torture. I think my toes were actually falling asleep from the pressure put on them. Should make for a very interesting competition...

Stay tuned as I get closer to June 30th...

Fitness Competition Prep Update: 10 Weeks Out

Gulp, just 10 more weeks! I met with Jodi on Saturday (after getting my butt kicked at TRX). Unfortunately, I was flat. I gained half a pound (139.0 lbs.) and my bodyfat (21.5%) essentially stayed the same. BOO!! I was bummed to say the least, but not surprised since my diet and workout were unchanged from last week.

Lots of changes this week, here's what I'm doing:

• Cardio is now 6x a week for 45 minutes
• Morning snack is no longer protein bar, but 20 plain almonds
• Lunch no longer includes brown rice, now it's 4 oz. sweet potato
• Weight workout is the same, but now I do 30 seconds of plyometrics between each set

If I don't see major changes at next week's check-in, I'm in trouble!

Plyometrics 
If you're unfamiliar with plyometrics, according to Wikipedia, Plyometrics (also known as "plyos" and "jumping") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance among others.


Examples of Plyometric Exercises

• Squat jumps
• Jumping alternately lunges
• Burpees
• Mountain climbers
• Push up with a clap

My update wouldn't be complete without this week's cheat meal:

• Popcorn at the circus
• Five Guys Burgers & Fries (best hamburgers ever!)
• Little Bacon Cheeseburger with french fries
• Hershey's Dark Chocolate Miniatures (3)
• (1) chocolate-covered strawberry
• Handful of Reese's Pieces
• (2) chocolate-covered pretzels

I thoroughly enjoyed my cheat and didn't even have a food hangover the next day!


An unexpected twist this weekend was joining my future sister-in-law and some of the bridal party to a "Bridal Roadshow" on Sunday morning. It would've been great fun...if I could've eaten the food everyone was enjoying! UGH!! You never realize how many experiences are food-based. This was definitely one of them. Even my 5-year-old was chowing down on bacon-wrapped scallops. Oh c'mon! I shoved pieces of gum in my mouth and sipped lemon water. Now I feel better that I did that after taking update pictures for this post. I'm still looking flabby as hell. Half of me is depressed and the other half is so fired up and ready to attack this week's diet and workout. Hopefully the driven half will win.


I received my 5-inch heels, which are hell to walk in. I'm not sure which is more nerve-wracking, knowing I have 10% of bodyfat left to lose, or the thought of snapping an ankle in a bikini. Hmm... I've been practicing for about 20 minutes each day. My calves are screaming for mercy. But I do see the difference the heels make in my legs. Here is the latest pic:

On another note, I really need to start tanning. Holy crap I'm white!


Until next week...

Five Delicious Ways to Save the Planet… Earth Day and Every Day

With Earth Day just around the corner, I thought you'd enjoy this guest post from Tracy Alder. I hope you have a Happy Earth Day! 

Every April 22nd, when Earth Day rolls around once again, we see the public renew its interest in protecting the environment and finding practical solutions for sustainability. There are benefit concerts, clean-up days, and eco-rallies; all dedicated to spreading the word on ways everyone can help preserve our planet's natural resources. However, one way we can all help is right there in front of us, every day. It's the food we choose to eat, and how we choose to eat it.

Here are five simple, “foodie” ways that you can help make a difference for the earth:

1)    Go organic. Yes, it’s more expensive sometimes. But pesticides and industrialized growing methods take a toll on our planet, our community, and even our own health. It's a good use of your money, and well worth the investment. And the more Americans that demand organic food – as most people in Europe now do – the more competitive the pricing will become.

2)    Support local food. This ties into going organic quite nicely, and often makes it more fiscally viable for those with tight budgets. Find the farmer's markets in your area and make the trip there a weekly, or even family, event. Another great movement gaining steam is CSA's (Community Supported Agriculture). With this, you make an initial deposit, and then you get weekly or monthly delivery or pick-up of fresh veggies and fruits from a local farm all through growing season (typically 6-8 months of the year). In most situations, you will save money, and be eating like a king! And if you don't have those options available in your community, at least take a second look at the labels on your food at the supermarket before you make your choices. For example, try not buy apples from Washington if you live in New York. It took precious fossil fuel for them to get there, and the local ones are probably also fresher. Going local is a win-win.

3)    Package your own. One of the worst things about packaged food is just that – the package! Our landfills and recycling centers are incredibly overburdened, and when we grab a “snack-size” bag of chips because it's “easier” we are doing the earth a bit of a disservice, and also often spending more money in the process. So when you know you have a family outing ahead, buy the larger package and divvy it up into snack-sizes for the kids. And it doesn't have to go into environmentally questionable plastic bags either. Eco-conscious companies such as Yum Yum Dishes are now selling snack-size, reusable, earth-friendly ceramic containers with lids. Less trash = better.

4)    Eat seasonally. We all get those occasional cravings for out-of-season food, and with most supermarkets offering tropically sourced produce year-round, it’s easy to forget foods even have a season. But again, we’re using a lot of precious energy to transport those more exotic choices. It doesn't have to be “all or nothing”, but next fall, think about making a pumpkin pie instead of a strawberry cobbler. It just makes more sense.

5)    Choose vegetarian… at least one day a week. There are tons of fabulous and delicious vegetarian meal choices out there, so make a commitment to trying one out even just once a week. Besides being a healthy idea, even one meat-less meal a week can and will make a difference to the planet. Eating meat is a personal decision, but the environmental effects of industrial ranching as it exists now are well-documented, and as we find better solutions, a once-a-week “bye” on meat helps the situation immensely.

Of course, you probably noticed that the benefit to all of these ideas isn't just on a global level. You are also helping your community, your family, and yourself by eating fresher and healthier, consuming more sustainably, and supporting local business. And long after Earth Day has passed us by, try to keep in mind that the environmental choices you’re making at the supermarket are way more than just “paper or plastic”. Responsibly choosing what you eat, and how you eat it, is a key decision in working towards a better planet for everyone.

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About the Author: A strong advocate in the fight against childhood obesity, Tracy Adler is a former restaurant owner and mother of two. She created Yum Yum Dishes™ to help parents teach their children about correct portion sizes. For more information, visit www.YumYumDishes.com.

Fitness Competition Prep Update: 11 Weeks Out

It's been over a week since I last checked in with Jodi, right before our Cape May getaway. I'm pleased to announce I dropped weight and bodyfat -- WOOHOO!!! Celebration time! I'm now 138.6 lbs and 21.5% bodyfat. I actually lost more than one percent bodyfat (1.1%). So Jodi left my diet and workout alone. It will be interesting to see if I keep losing or stay flat.

I found myself a little bit hungrier this week. It could be all those episodes of Diners, Drive-Ins & Dives. I get hungry just thinking about it! So I've been trying to find snacks that I'm allowed to have while in contest prep mode. Here are two I'd like to share:

Kale Chips
For starters, I've never had kale. I just new it was a green and somewhat "furry." Wash it, dry it well and spread it out on a cookie sheet. Drizzle some olive oil, add salt and pepper. Then bake at 400 degrees for 10 minutes. The result? YUM!! It was incredible. Even my 5-year-old loved them. Although when I said "Kale Chips," she was sorely disappointed to see they didn't magically transform into potato chips. That didn't stop her from chowing down!

Celery & Salsa
I'm now keeping a small stash of celery readily available at all times. I find myself eating it while preparing dinner or watching the rest of the family indulge in ice cream. I tried Spike's Salsa and find it to be very tasty. I want to start making my own once my husband's garden is in full bloom. There's nothing better than fresh, homemade salsa!!  So dip that celery stalk in the jar of salsa and you'll be in for a pleasant surprise. Even my son, Mr. Picky Eater, seems to grab some when I'm snacking on it.

My weekly update wouldn't be complete without this week's cheat meal. My husband just received his early Father's Day gift -- a brand new Weber grill. So we had to christen is appropriately.

Cheat Meal

• Rib Eye Steaks (and HUGE ones at that) with hubby's homemade rub
• Sweet potato tater tots (just about polished off the entire bag myself, just sayin')
• Asparagus
• Light Coconut Almond Fudge ice cream by Turkey Hill in a wafer cone (by far, my absolute favorite ice cream)
• Handful of Easter candy that included Peepsters (chocolate-covered marshmellow) and Dove dark chocolate eggs

I'm happy to report I didn't wake up with my usual food hangover. Yeah!! This week I'll be trying some new supplements that I just received. A new brand of Rhodiola and Assault, pre-workout supplement to replace Jack3D.

Stay tuned for more updates and recipes.

Fitness Competition Prep Update: 12 Weeks Out

Eeek!!! I'm officially 12 weeks out from my competition! How did that happen?! Now I'm really glad that I got an early start.

My hubby and I went away to Cape May this weekend, which is why I'm a bit late in writing. I met with Jodi on Thurs., Apr. 5, and I'm delighted to say I'm down another 1% bodyfat. Her scale wasn't working, so she couldn't weigh me. But she seemed much more interested in my decreasing blubber. LOL!

Here are this week's diet and workout changes:

• Cardio is now 5 times per week for 45 min. (keeping heart rate in 130-135 range)
• Dinner carb is no longer brown rice; now it's 4 oz. sweet potato (woohoo!!)
  

It was a tough few days being away. We ate at some fabulous restaurants where I was dying to try everything -- hot, fresh bread and a pastry brie special that I literally drooled over. UGH!! I saved my precious cheat meal for Sat.'s Easter feast. There's nothing like my Mom's home-cooking. 

I packed all of my supplements, protein powder, bars and workout clothes so I could be as prepared as possible. With the great weather, I power-walked on the beach on Friday, which was fabulous. Unfortunately, no matter how much I swung my arms or how long my strides were, I couldn't get my heart rate over 108. LOL! 

It was tough, but I was soooo good. Our usual drill is going to the Cape May Winery for lunch for a cheese platter and bottle of wine. I brought a plain salad with shredded chicken and had half a glass of wine. *Sigh* I just keep telling myself that someone else is eating better and training harder than me. That's what the little voice in my head says whenever I get tempted.

Finally, Saturday arrived and I was ready to dive head first into my glorious Easter cheat meal. Here's what I had:

• Stuffed celery (cream cheese & olives packed into celery)
• Deviled eggs
• Shrimp cocktail
• Kielbasa & sauerkraut
• Ham
• Prime Rib
• Asparagus
• Chopped antipasto salad
• Lots of specialty dark chocolates (which I bought in Cape May at my favorite fudge shop)
• Homemade apple pie with whipped cream
• Homemade chocolate strawberry shortcake

Needless to say, I had a wicked food hangover on Sunday. I literally felt like I had Chronic Fatigue Syndrome. I couldn't function!! It actually made me look forward to eating clean. Who knew that could even happen?

Back to my regular workout routine and eating habits. Stay tuned for my next update!

Fitness Competition Prep Update: Day 34

It's hard to believe it's the first day of April. Wow! I checked in yesterday with Jodi. My weight stayed the same and I'm down just about half a percent of bodyfat. While I'm still making progress, she's concerned that I'm not losing at least 1% per week, like I was. I have to admit that I'm also a little freaked out that I'm 23% bodyfat, which means I need to drop at least 10% in just 12 weeks. I'm 12 weeks out -- holy crap!!!! So here are the changes for this week:

• Beginning April 28th, Jodi will begin evaluating me in a bikini so she can see where I need work (no hiding my hips and ass -- LOL!!) 
• Cardio is now 5 times per week, 40 min. (still keeping heart rate around 135)
• Lunch now changes to 3 oz. chicken, 1/2 cup brown rice, 1 cup green beans (looks a lot like dinner)
• No more tablespoon of peanut butter with my afternoon protein shake (*gasp*)
• Begin looking at heels (ideally order them soon) and posing suits (holy crap, they're expensive!!!)

 

I'll be checking back in with Jodi on Thurs., Apr. 5 since my husband and I are going away for a few days before Easter. I'm nervous about eating out so much. I'll have to be vigilant and stay focused.


I'm going to try and order my 5" stripper heels this week so I can really start practicing posing and walking in them. Debating whether to get a really good posing suit or one just to get by. I don't know if it's worth investing in it if this is the only show I do. Any thoughts?

Cheat Meal
This week's cheat meal fell on a date night at a newly discovered, authentic German restaurant in Nyack, NY. It was fabulous!! I enjoyed every morsel of food and didn't get the food hangover I had last weekend. Here's what we had:

• Lovely glass of red Austrian wine
• Appetizer (split with hubby) was pumpernickel bread with baked apples and pecans, with slices of brie. It was drizzled with a balsamic reduction and broiled. YUM!
• German potato soup (split with hubby)
• Salad (split with hubby) included greens, apples, candied walnuts, cranberries, crumbled blue cheese and tomatoes with a light viniagrette dressing
• Jaeger Schnitzel (pan-fried veal cutlet with a delicious brown mushroom sauce), potato pancake, German hash browns, cucumber salad and spaetzle (homemade German noodle pan fried with butter and onion (my husband and I split all of our sides we could taste everything)
• Homemade apple strudel with fresh whipped cream -- out of this world!!

It was back to the drill today. I feel good. Not hungry until it's time to eat (even then I sometimes have to force myself to eat).

This week I'll be working out at the gym at work so I can lift even heavier, using the machines. I'll also be able to mix up my cardio (e.g., elliptical, Stairmaster, bike, etc.)

I finally took an updated picture. I'm not seeing a huge difference. Maybe a tan would help. LOL!!