Figure Competition Update: How is it May?!

The last time I posted was Feb. and so much has changed since then. For starters, I had to readjust my goals since the May show is not in the cards. Now I'm shooting for Aug. 29. So I have 16 weeks to lose 15 pounds. Nothing like a little pressure to get things moving.

As my trainer says, my weight is an enigma. I'm up five pounds, down three pounds. It's frustrating to say the least. I haven't been completely focused so I'm taking on some new tactics:

Tactic #1 -- Food prep
Since moving to a macro-based diet where nothing is off limits, I've been very sloppy. Now I'm preparing all of my food ahead of time.

Tactic #2 -- Simple and same foods
While the beauty of counting macros is having the freedom to eat a variety, I think for my purposes eating the same several foods will keep me in line. I went back to my old trainer's food plan and will use the foods she outlined, but in the quantities that my current trainer has provided.

Tactic #3 -- Weigh and weigh again
Food that is. I'm weighing every single thing that goes into my mouth down to the gram. There's no room to be loosey goosey. I need to ensure every carb, protein and fat is accounted for and counted.

Here is my current status in terms of weight, macros and workouts:

Weight
 140.8

Macros
175g carbs
140g protein
35g fat

No high carb day

Cardio
3 HIIT (high intensity interval training)
Bike -- 20 secs all-out 8x with 1:40 recovery

Weights
5 days a week
Day 1 - Legs
Day 2 - Chest/delt/tri
Day 3 - Back/bi
Repeat
Abs - two exercises every day

Here's to making some progress this week. Stay tuned...

Figure Competition Prep: 13 Weeks Out

Last week (which I missed posting about - oops), I dropped down to 139.4lbs. There weren't any changes from this diet and workout. I finally broke 140!

This week I hit a few bumps in the road...

Bump #1
Last week I began physical therapy for an old injury that doesn't seem to want to go away. I have a slight tear in my rotator cuff with calcifying tendonitis. I had been getting cortisone shots for the past three or four years, but the pain is getting progressively worse. My orthopedist would like to do surgery, but that doesn't really jive with my competition plans...or working in general. That's how I arrived at physical therapy. It's been going great, but when I asked the physical therapist about lifting, he told me to omit all upper body workouts until I was done with therapy (3 weeks). UGH!

Bump #2
I woke up yesterday with a wicked head cold. It felt like my head was in a vice. I could barely get out of bed, let alone work out. I basically vegged out all day. Last night before I went to bed, I took Theraflu and slept from 9:30pm to 8:00am. I can't remember the last time I wasn't out of bed past 7am! Needless to say, I feel soooo much better.

My husband definitely felt this way.

Bump #3
I gained 0.6 pounds this week -- argh! After I broke 140 last week (139.4 to be exact), I'm back to 140.8 lbs. Back to the drawing board. Here are this week's changes:

Macros
For five consecutive days:
Protein: 145g
Carbs: 180g (reduced 10g from last week)
Fat: 40g
Calories: 1,600 (approx.)

6th day (high carb)
Protein: 145g
Carbs: 240g
Fat: 30g
Calories: 1,800 (approx.)

Workouts
3-day split, lifting 6 days per week (adding a day to burn some extra calories)
No chest/delt/tri's and back/bi's for 3 weeks
Glutes -- Abs -- Legs
Cardio: 4 sessions -- 30-minutes steady state + 1 HIIT workout on the bike (6 sprints of 20 seconds)

I'm hoping this coming week is more productive. I will be killing my lower body over these next few weeks.

Keep warm!

Figure Competition Prep: 15 Weeks Out

Is it me, or was January a blur? I can't believe it's February 1, which means I have just three and half months before I need to step on stage.

I've been having a few great weeks in regards to energy and workouts. I seem to have hit a sweet spot when it comes to my macros. With my carbs at 210g for the past three weeks, I've been able to lose 0.5 to 0.6 pounds. Currently, I'm at 141.0 lbs., down about two pounds.

My trainer is changing things up this week. In his words, we're going to get a "little more aggressive." Here's what this week looks like:

Macros
For five consecutive days:
Protein: 145g
Carbs: 190g
Fat: 40g
Calories: 1,650 (approx.)

6th day (high carb)
Protein: 145g
Carbs: 240g
Fat: 30g
Calories: 1,800 (approx.)

Workouts
3-day split, lifting 6 days per week (adding a day to burn some extra calories)
Chest/delt/tri's -- Back/bi's -- Legs
Cardio: 3 sessions -- 30-minutes steady state (one additional session was added)

I'm also starting to do more meal prep (cooking in advance and measuring it all out) and measuring every single thing that goes into my mouth. This includes all vegetables and otherwise free food (cucumbers, salsa, etc.) Hopefully all of these changes will show up in my next set of progress pics.

Figure Competition Prep: 18 Weeks Out

This week begins my official countdown to May 16, 2015 -- my contest goal. I've been working with my trainer, Joe Franco, for exactly a year now, and I can definitely see progress. If anyone tells you that the off-season doesn't matter, they're dead wrong. Here is a comparison from last year to this year.

Dec. 26, 2013
138 lbs

Jan. 11, 2015
143 lbs.

Excuse the mess in the mess in the background. LOL! I can definitely see a difference in my waist and legs. Here's the crazy part: in the left pic I'm 138 lbs. and in the right I'm 143 lbs. Who knew an extra five pounds could look like this?!

Below is the diet and workout that I'm currently following:

Macros 
Protein = 145g
Carbs = 210g (I got a 10g bump this week)
Fat = 40g
I try to keep my calories at around 1,700 and track everything on the My Fitness Pal app.

Workouts 
3-day split, lifting 5 days per week
Chest/delt/tri's -- Back/bi's -- Legs
Cardio is two 30-minute sessions of steady state (keeping my heart rate around 120-130)

I'm excited to see how things progress. Stay tuned for more updates.

Happy New Year

Talk about fast forward to 2015! Happy New Year! I just looked at my last post and realized it was in Nov. Yikes! I am royally slacking in the blog department. Needless to say, writing at least one a week is one of my New Year's resolutions.

I'm still focused on a May 16 show. There are also two NJ NPC shows in April and June. I may use those as back-ups...although I wasn't particularly impressed with the NPC show I did last year. Scratch that -- I flipping hated it and swore I would never do it again. LOL! It was so unorganized, expensive and poorly run.

So what have I been up to for the past few weeks? Like everyone else, I was consumed by the holidays...preparations, shopping, decorating, undecorating...and poof, it's Jan. 4, 2015!

Nonetheless, I've still been plugging along on my diet and workouts. Here is where I'm at:

Weight: 142.4 lbs. (how funny it's exactly the same as my last post)
 Bodyfat: I'm guessing 18-20%...I should probably invest in calipers

Macros
Carbs: 200g (I just got bumped up this week -- woohoo!)
Fat: 40g
Protein: 145g
Calories: 1,700 (I try to keep it closer to 1,650)


Workouts
I;m still lifting 5 times per week, one bodypart per day. I do legs one day, chest/delt/tris, and then back/bis. As I get closer to my competition, I'll add another day to burn some extra calories.

Supplements
I'm slowly decreasing my supplements. Aside from being too many pills, it's expensive! I'm currently taking:
- Pre-workout (trying a new one -- F.E.A.R. by Clinical Labs)
- Multivitamin (Optimum Nutrition or a store brand)
- ECGC
- Fish Oil
- Aspirin (to help prevent blood clots)
- Clinical Labs BCAAs


Next Steps
I send pictures to my trainer next week, so I will also post them here. I'll also post some pictures from last year to see how things have progressed over one year.

Stay tuned for next week's post!

30-Day Experiment Update

Well, I was on a roll for a good 14 days and then I'm not sure what happened. I know what happened -- Halloween. The allure of chocolate and miniature candy bars was just too much for me. LOL!

I need to take a step back and start focusing on my macros and diet. I'm the heaviest I've been in two years, yet it doesn't feel like it. I'm definitely gaining muscle...but also feeling a little mushy.

Some old injuries have also been acting up, which have been making my workouts a struggle. The calcifying tendonitis in my left shoulder and bursitis in my ankles definitely keep things interesting. I head back to the dr. this week for both, so we'll see if they have any remedies. I've been getting cortisone shots in my shoulder for years, but I should really get arthroscopic surgery to permanently cure the pain. Who's got time for that?? LOL!

Here's an update in terms of my diet and workouts:

Weight: 142.4 (I usually like to stay closer to 137-138)
Bodyfat: I'm guessing 18-20% but haven't had it measured with calipers for well over a year

Macros
Carbs: 160g
Fat: 40g
Protein: 140g
Calories: 1,600 (My trainer doesn't give me a calorie allotment, but I'm imposing this on myself. I need parameters to help prevent me from over-eating.

Workouts
Currently 5 times per week, one bodypart per day. I do legs and shoulders twice per week, one day heavy and one day light. I also focus on quads one day and butt another. I consider those areas my weak points, so I try to hit them harder and more frequently

Supplements
I just started taking Bium-D (adipose thermagenic) this week. I'm actually trying to wean off the ridiculous number of vitamins and supplements I'm currently taking, which include:
- Pre-workout (usually Jackd, Assault or Champion Performance Amino Shooters)
- Multivitamin (Optimum Nutrition or a store brand)
- Vitamin C, D
- CLA, ECGC, Fish Oil
- Aspirin (to help prevent blood clots)
- Glucosamin Chondrotin (for joints...I don't really feel any difference on this)
- Bium-D BCAAs

Needless to say, swallowing 10+ horse pills each morning is not my idea of fun. So I'm going to finish what I have and stick with a multivitamin and aspirin. It would definitely save me some money to say the least!

I was going to try some more 30-day experiments. But with the holidays right around the corner, I don't want to set myself up for failure. The goal is to stick with my macros, get stronger, gain muscle and hopefully kick ass when I compete in May 2015. :)

Any tips for sticking with your diet during the holidays?

The 30-Day Experiment: Day 5...Adding Another Twist

So I've gone sugar-free for seven days now. While I had some near misses, it's not as hard as I thought it would be be. But it does take some thoughtfulness and planning.

For example, after pouring syrup on my kids' pancakes, I never think anything of wiping the small drop of syrup that oozes down the bottle with my finger and taking a quick taste. Well, last time I checked maple syrup is 100% sugar.

At work, I throw Splenda into my coffee without even thinking. I've loaded my purse with packets of Stevia in the Raw. Interestingly enough, I notice that I don't get the mild headaches that I used to when I was using Splenda.

When I pack my lunch, I usually throw a can of diet soda into my bag. I've switched to flavored seltzer and drink as much water as I can throughout the day.

Let's up the ante and add another dimension to this experiment. Beginning on Oct. 13, I'm also going to eliminate meat from my diet. How will I get my precious protein?? I'll still be eating fish, eggs, tofu, protein powder, beans and any other non-meat protein sources I can find.

I was contemplating going full vegetarian, but I think that could send me into a sugar frenzy!

To recap, I'll be sugar-free through Nov. 4 (ouch, Halloween is in there!) and meat-free through Nov. 11 (my son's birthday...hope he doesn't pick meat for his birthday meal!)

Want to join me on this journey? Leave a comment and let me know!

I'm Back...Why It Took Me Five Months

Okay, mea culpa...I know I haven't written since May. I never even posted how I finished in my competition! Ugh! Well, I'll let you in on a little secret. I'm pretty sure I've avoided posting because I was less than thrilled with how I placed. In other words, I didn't place. It was incredibly frustrating to train for a competition and know I wasn't delivering the best package I could.

Compared to my two prior shows, I was way too soft to be on stage. That said, it was good practice to go through the dieting down, tanning, posing, etc. Although, it always sucks to eat humble pie. The competition was fierce. The other girls were in amazing shape! But I learned a valuable lesson: compete when you're ready and your trainer tells you you're ready. Do not prep for a date, thinking you're somehow going to miraculously lose 10 pounds in eight weeks.

This was how I learned to train for the past two years. Cut calories + increase cardio = bodyfat in the single digits while simultaneously destroying your metabolism. 

Here you can see the difference over my past shows:

June 2012

April 2013

June 2014

Since January 2014, I have been working with a new trainer (Team Franco). I'm following a new, healthier diet plan. It's commonly known as If It Fits Your Macros (IIFYM) or flexible dieting. Google it and you'll find loads of information. Essentially, I'm given a certain number of grams of carbohydrates, fats and protein. As long as I meet my numbers or macros, I can eat what I want. Obviously, the healthier and cleaner the food, the more I can eat. For example, one cup of steamed broccoli has approx. 30 calories, 2g carbs, 0g fat, 3 g protein. If I need 30g of protein during a meal, I can get it from 10 cups of broccoli or 1oz. of potato chips, which also had added fat. You get the idea.

So I competed, I sucked, now what? It's currently off-season time, otherwise known as time to build muscle. I've increased my calories (approx. 1,600) and macros (carbs 170g, fat 40g, protein 140g) and eliminated cardio. My cardio was just introduced (after at least 8 weeks of being off) to see what happens. Surprisingly I gained weight. I didn't realize reintroducing cardio could cause water retention. I'm trying really hard to not become obsessed with the scale, especially since I'm trying to gain muscle.

For now, I'm trying to eat as clean as I can and hit the weights hard and heavy.

The 30-Day Experiment

You'll see some interesting posts soon as I test different things for 30 days, such as no dairy, no sugar, no processed food, no meat, Paleo, Fighter Diet, meditating, yoga, etc. I want to see how my body responds...all while staying within those precious macros. I'll provide a weekly update. The first experiment is no sugar or artificial sweeteners for 30 days. This will not include supplements (protein powder, pre-workout, etc.) or natural sweeteners like Stevia. It means not eating or drinking anything that includes sugar as an ingredient.

Feel free to join along in this experiment and post your experience in the comments section below.

Countdown Part 2: 5 Weeks to Go

Not sure how 8 weeks got away from me! Clearly I've been horrible about providing regular updates. Unfortunately, I haven't been seeing frequent week-to-week changes like I used to during my last few contest preps. With my new diet plan, I'm focused on carb cycling, which is a slower, healthier and much less grueling process. I get to eat more and do less cardio, but the downside is very slow progress. But slow and steady wins the race, right?

To recap, I started my new plan in January and really felt like I was battling the same 1 to 2 pounds for the past 12 weeks. I still can't seem to break past 137 lbs. My metabolism doesn't want to cooperate since I basically destroyed it over the past two years by bringing my calories down too low and doing crazy amounts of daily cardio. You can see the progress I'm making in these pics:

April 2013

May 2014

Diet
Fast forward to today, I'm carb cycling 175g and 135g, three days low, four days high. It's nice to have some flexibility with my food choices. I don't feel deprived at all food-wise and I'm kicking ass in the gym.

Workouts
My weight training has also changed a bit. I used to work one bodypart a day, 6 days a week, 5-6 exercises per bodypart for 3 sets of 10. Now I either workout 3 days on, 1 day off or 5 days on, 2 days off. My workout days are: legs/calves, back/bi's and chest/delts/tri's, 2-3 exercises per bodypart, 5 sets -- two warm-up sets (12-15 reps) and three working sets (5-8 reps). Talk about a change in intensity!!! I leg pressed 250 pounds for 3 sets of 8 this morning!! Hmm, I think we might be onto something. In terms of cardio, I only have four days of cardio, two HIIT sessions of 20 min. and two steady-state cardio sessions of 30 min.

Goals
Originally I was working towards a May 10 show. Sadly, I'm not ready and won't be participating in that one. But my sites are now focused on June 7 in Elmwood Park, NJ. My goal is to compete at 130 lbs., which means I have 30 days (or 36 days) to lose 8 lbs. at a minimum. I was competing at 125 lbs., but I do think I packed on some muscle. I'm pretty sure I'd be okay at 128 to 130 lbs.

With all this change, I splurged and got a new posing bikini, shown in the photo to the right. What do you think?

Aside from some achilles tendonitis and my shoulder acting up, I'm feeling healthy and have actually been enjoying my contest prep. It's really been a physical and psychological journey. At the end of the day, it's all a giant science experiment!

Nine Weeks to Go!

I feel like time is flying by!! How did I go from 12 weeks to 9?? I feel like time is running out quickly and I need to get my butt in gear...literally!


I'm struggling with not having my body fat measured and relying solely on the scale and my measurements. I'm down to 137 pounds. I need to lose at least 12 pounds of fat. Eeek!

Workouts
It's funny how you never stop learning when it comes to working out. I joined Retro last year and never took advantage of the free personal training session. I finally had the chance last week. Here's what I learned:

• 1/2 reps -- I always thought full reps were the key, but maintaining muscle tension by only completing a rep halfway had me sore and really feeling the muscle I was working.
  
• Hold & squeeze at the end of each rep -- instead of flying through my reps, I had to consciously hold and squeeze the muscle at the end of each rep. Wow!
  
• Negative reps -- In all the years I've been working out, I've never really done negative reps. We did this using a preacher curl. I was forced to try to keep the weight from going down. My biceps were crying two days later.

Diet
My macros have been modified to 145 grams of carbs, 140 grams of protein and 35 grams of fat. In terms of cardio, I'm doing 20 minutes of intervals three times a week and steady state for 30 minutes two times a week.

To crank up the intensity, I'm working my abs in between sets. I'm also doing walking lunges, step-ups and deadlifts every day (except for rest days and leg day).

I also went from 5 days on/ 2 days off to 3 days on, one day off. Now I'm trying 6 days on, 1 day off. It's all about burning calories at this point!

Now I just need to get a new bikini, start practice posing and get my tan on. Stay tuned...

Where Did 2014 Come From?

Yikes! I didn't realize how long it's been since I posted. Lots to report as I prepare for my third figure competition on May 10, 2014.

I switched trainers. Long story short, it came down to needing a change and wanting more for paying more. That said, my new trainer is based in PA, which means all my coaching is online. Still adjusting to this since I was pretty much addicted -- and motivated -- to having my bodyfat measured religiously each week. Now I check in via email and send pictures every four weeks. As usual, the beginning is slow going. I definitely feel like I gained muscle during the off-season and my butt is perkier than usual (not complaining).

I'm tracking my macros (carbs, protein and fat) much more closely and have many more options in regards to what I eat. This is good and bad. I think I need more structure, so eating the same thing every day may soon be happening to keep myself sane.

I've been lifting heavier than I have in the past. I joined Retro Gym in April 2013 and still use my basement gym on snow days. If you live in the Northeast, you know we've had way too many snow days this winter.

Here are some pics of where I'm at right now. While I feel fat, I know this is
I'm where I'm supposed to be. Changes will come slowly but surely...

Back to Square One

Not sure where I fell off the wagon exactly. Could it be the job I loathe, the one-hour-each-way commute, the holidays, or some combination of all of the above? I was doing so well and staying focused. Then suddenly, I threw caution to the wind and began stress- and binge-eating. Some baklava here, some dark chocolate truffles there. It's no wonder how I gained 7 pounds! UGH!

I need help stat! I'm supposed to be starting my competition diet very soon. My trainer, Jodi, is going out on her own so the cost of her services have gone up. I really want to stick with her since she's grown to know me and how my body reacts to food and workouts. The uncertainty with my job makes me a little wishy-washy.

*Sigh* So I broke out my Fighter Diet ebooks and I'm in detox mode. In a nutshell, the Fighter Diet is all about veggies. If you're hungry, eat veggies. But you do have to track everything. I'm hoping to drop a few pounds before I meet up with Jodi. Since the show I want to do is May 10, my goal is to start my diet no later than Jan. 5. That means I have 10 days to get into some resemblance of shape. LOL!

That said, I'm still working out like a fiend, lifting heavy and limiting my cardio. I definitely feel like I added muscle. The question is: how much? Did I gain 7 pounds of fat, muscle or some combination. I'm hoping at least half is muscle!

Stay tuned as I once again embark on this crazy journey...

How did you do with your eating and working out program during the holidays?

Holiday Gift Ideas for Fit Moms

Wondering what to ask for this holiday season? Many times our husbands and other loved ones need some (or a lot) of guidance when it comes to shopping. Don't forget to include some items to add to your workout, whether it's attire, equipment, inspiration or a cutting-edge gadget.

In the spirit of the 12 Days of Christmas, here are the 12 items to wow a Fit Mom:

1. Polar FT4 Women's Heart Rate Monitor Watch (Bronze)
2. Personal trainer sessions
3. Gym membership
4. P90X Extreme Home Fitness Workout Program - 13 DVDs, Nutrition Guide, Exercise Planner
5. New workout outfit
6. Gift certificate for a massage (okay, not exactly a workout...but who couldn't use a massage?)
7. Nike+ iPod accessories -- Apple MA365LL/D Nike+ iPod Sport Kit
8. Set of kettlebells -- Kathy Smith's Kettlebell Solution
9. PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set
10. Tosca Reno's Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way book (currently reading it and plan to do a review shortly)
11. Supplements, like your favorite protein powder
12. A quiet afternoon :)

What are you wishing for this holiday season?





 
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Here Come the Holidays...

With Thanksgiving coming this week, it can be tough to stay focused on eating clean and training hard.

I'm just a few weeks away from officially starting my next competition diet. I'm going to get my official eating plan on Dec. 27 and kick it into high gear on Jan. 2. The show is scheduled for May 10, which gives me 17 weeks.

I've been trying to stick with my off-season plan, so hopefully I'll be around 18% bodyfat. That gives me plenty of time to get my bodyfat well below 10%.

Excited doesn't even begin to describe how I'm feeling! It will be interesting to see how my body responds this time around. I'm planning on getting a new suit and want to take a posing class. I'll be outlining my progress and how my eating and training changes week by week. Stay tuned...

Happy Thanksgiving to you and your family!!

Did You Turn Your Clocks Back? I Forgot One...

The first thing I do when I get up and it's Daylight Savings Time is spring into action fixing every clock in the house, my watch, the clock in the car...I was fairly sure I updated them all. I forgot one important one. My alarm clock. That would be why I'm writing a post at 3:30am on a Monday morning. I'm still trying to get past the fact that I just lost an hour of precious sleep in my cozy bed.

I'm not sure how two months quickly escaped since my last post. Not too much has changed. I'm still trying my best to eat clean and train consistently. I visited with Jodi about two weeks ago to check on my bodyfat level and get some direction for my off-season training.

I was thrilled to be at 17.6% bodyfat, which means I'm maintaining (last time I was 17.4%, which was in July). My weight is up 5 pounds. I'm hoping it's muscle, but it could be some water weight. My period is still screwed up from coming off the pill and the creatine I'm taking is known to cause water retention. Jodi pulled back on my cardio and had me add Ezekiel bread at lunchtime. Here is my current diet:

Breakfast -- 5 egg whites, 1/3 cup oatmeal, 1/4 cup berries
AM snack -- 1.5 scoops Core Post-Workout protein powder
Lunch -- 3oz protein, 1 slice Ezekiel bread, 1 cup veggies
PM snack -- 1 scoop protein, 1 Tbsp peanut butter (or 10-12 almonds)
Dinner -- 3 oz protein, 2 cups veggies, 1/3 cup rice
Evening snack -- 1 scoop protein, 1 Tbsp peanut butter (or 10-12 almonds)

Cardio -- 20 min. 4x per week
Weights -- 5 exercises per bodypart, 3-4 sets, 8-12 reps
Supplements -- added 1 scoop creatine back into my glutamine drink during my workout. I'm taking a multi-vitamin, CLA, BCAAs, biotin, calcium, and fish oil.

My goal right now is to add muscle. The plan is to do the same show I did last year, which is on May 10. I'm about 6 months out. The competition diet will start right after the holidays on Jan. 5.

Here's to an easier adjustment to the time change! Do you have any Daylight Savings stories to share? I'm all ears. ;)

Taking an Unexpected Step Back

Don't you hate when you're going along your merry way and something unexpected happens that turns your world upside down. That basically describes this past weekend.

I was just getting back into my workout groove and did a nice, hard leg workout on Wed. One of those workouts that leaves you sore by lunchtime. I thought nothing of it...until my calf and achilles tendon really began to hurt. I shrugged it off as nothing more than a strain from overuse. On Thurs. I worked out in the morning and by the evening my calf hurt even more and I asked my husband if it looked swollen. He immediately said it did and I should go to the dr. Nah, I'll just elevate, ice and cut back on working out since I was convinced it was a muscle and/or tendon injury.

By Sat. morning I could barely walk on it; I was in such pain. But we were heading to Atlantic City that night to see a show. I wasn't going to let my leg ruin my weekend plans. Finally, I couldn't take the pain anymore and let my husband take me to a walk-in doctor clinic since we were already down the shore. My blood pressure was very low (hence why I felt so woozy) and the dr. sent me to the hospital for an ultrasound. He was fairly certain I had a blood clot. Now in my mind I found this laughable. Only the elderly get blood clots. I just turned 40, eat clean, work out six days a week...I'm sure it's just a muscle.

After five hours in the ER, I come to find out I have a blood clot behind my left knee and was immediately put on blood thinners. WHAT?!?!? I was ordered to be on bed rest at home for three days and wasn't allowed to leave the hospital until I provided my primary doctor's info. Now this is beginning to sound serious. I had to learn how to give myself shots of Lovenox in my stomach and was also put on Warfarin (the generic form of Cumadin). I was given a laundry list of symptoms that warranted immediately going to the hospital. I had to have my blood checked every five days to ensure the blood thinners were at the right levels. Is your head spinning yet? Mine certainly was!

I was hot mess when I woke up the next day (leg still in a whole lotta pain) and thought about all the things I potentially couldn't do anymore. No more supplements for fear of how they may interact with my meds. No more crazy races, like the Tough Mudder or Warrior Dash. I can't so much as shave my legs with a razor. No pedicures.

All that said, I'm so incredibly grateful for where I am today and what I can do. I have a loving husband who made me realize I couldn't just ignore the situation. Once my leg pain is gone, I can go back to the gym. I just purchased a fancy new electric razor. Most importantly, my blood clot (also known as deep vein thrombosis, DVT) didn't turn into a pulmonary embolism, which means it could've traveled to my lungs and killed me.

My public service announcement (PSA) to everyone is this: if you take long trips, either by car or plane, get up and walk around. That is the leading cause of DVT. If you're on birth control, such as Yaz, be very careful since one of the leading side effects is blood clots. I didn't realize that not only did I take a long trip (Napa in July), I was on the generic form of Yaz, and I have a family history of blood clots. Good odds, right?

It's hard to take a step back, but sometimes what's going on inside your body is most important than what's going on outside.

Have you ever had to take a step back and readjust your goals? I've love to hear about it!

Where Did the Summer Go?

How on earth are there only two weeks before Labor Day and the official end of summer? While I've had an amazing summer, it always seems to go by so fast!!

So what's happened since my last post about a month ago? A whole lot! Let's see, after returning from Napa, I received a job offer. I took a week off between jobs and spent it in Cape May with the family. It was wonderful, to say the least. Then I about two weeks ago, I started a new job, which is always stressful. Between another vacation and a big life change, I was nervous about meeting with Jodi for a weight and body fat check-in. I can honestly say I've been 95% clean in my eating habits.

I weighed in at 134 lbs. (no change) and 17.9% (a half percent increase). I was over the moon!!!! Granted being near 18% isn't my personal ideal (I'd rather be closer to 15%). Given how crazy the summer was, I'm very happy with where things stand.

I have one more training session with Jodi before I'm officially in off-season mode. In preparation for my April 2014 show, I won't start dieting down and meeting up with Jodi again until around October or November.

I've been dying to the try the Fighter Diet, so for the next two weeks that's what I'll be doing. Here's what a typical day looks like:

Breakfast
1 cup wheat bran
1 scoop protein
2 tbsp flax seed
2 tbsp Truvia
1 tbsp cinnamon
(add water and mix together)

AM Snack
1.5 scoops protein powder
10 almonds

Lunch
5 egg whites
1 pound broccoli
PM Snack
4 oz. canned chicken
1 pound green beans
Dinner
3 oz. chicken
1 bag shirataki noodles
1 pound veggies:
   2 cups broccoli slaw
   2 tomatoes
   1 cucumber


Evening Snack
6 oz. Greek yogurt
1 scoop chocolate protein powder
1 tbsp cocoa powder
1 tbsp Truvia

With this plan, there are no carbs. Vegetables are considered your carbs. Then after 1-2 weeks, you have a re-feed day that consists solely of carbs. You may be wondering why on earth I would do this. I'm just interested to see what the impact will be (fat loss, muscle gains, etc.) Plus, this diet is known to curb cravings. I'm always hungry at night. Stay tuned for updates -- not sure how one pound of veggies at every meal will go.

In regards to exercise, I'll be doing 25 minutes of cardio 5 days a week and lifting like a crazy woman!

Any training or diet tips you picked up this summer that you'd like to share? I'm all ears!

Summer is All About Trying to Stay Focused...and Having FUN!

I'm soooo sorry it's been way too long since I've posted an update. It always amazes me how life just seems to go in so many different directions. It's all good, though. Since my April show, I've been super busy (haven't we all) between the kids finishing up their school year, me celebrating my 40th birthday *gasp*, traveling, and most importantly, trying to maintain my leanness and keep working out like crazy.

I've been meeting regularly with Jodi, and at our last meeting I was at 17%. Mind you, that was after a week in Napa Valley (my hubby's 40th present to me). I tried to enjoy myself, while also being cognizant of what I was taking in and burning off. Needless to say, I was over the moon over gaining just 1% bodyfat. Whew!

But now I'm taking an entire month off from working out and clean eating is my only solace. Those close to me know why I made this decision. I'll restart my gym workouts very soon. But it feels good to come back from vacation and dive right into structured, clean eating. I'll be challenged again in a week when we head to Cape May for a family vacation with the kids (we didn't take them to Napa....yes, it was a true vacation. LOL!) I plan on preparing ahead and making as many of my own meals as I can. Luckily we're renting a cottage, so I have access to a kitchen.

I think it's so incredibly important to find a balance between staying in shape and enjoying life. For me, I love having the confidence to look good in a bikini, which makes summer less stressful. That alone motivates me to eat clean. Plus, the summer offers an abundance of veggies to try out different recipes. Between my husband's garden and the farm share we belong to, I've had the chance to try vegetables I've never even heard of, let alone eaten. For example, kohlrabi came in our farm delivery. It's a cross between a turnip and cabbage. It has the consistency of a turnip and tastes like cabbage. My husband found a great cucumber/kohlrabi recipe that was so refreshing and perfect for summer. (I'm trying to hunt it down and will share it as soon as I find it.)

Now I want to know how the summer affects your workout and diets. Do you go completely off and just enjoy all the summer has to offer, or are you more focused than ever on making sure your bikini looks fabulous?

Until next time, eat clean and train dirty!

Pack and Plan to Keep Your Family Eating Healthy

We Fit Mommas want our families to eat clean right along with us. That's why I think you'll enjoy this guest post from Dave and Carrie Woodward of BodyEvolution.com:

One of the challenges we all face is how to keep our kids and family eating healthy, especially for those of us always on the go. Here are some tips we have found that can make staying fit and healthy fun and convenient:

1.     Start the day right. When you know you are going to be on the go all day, be sure to start with a healthy breakfast. Avoid sugary cereals. Eggs with an additional protein are great. Try cooking up the ingredients for breakfast burritos the night before. This way you can just warm up the tortillas and put them together first thing in the morning. Ideally, be sure everyone has at least 20 grams of protein for breakfast before they head out the door. The protein will help family members feel full longer and avoid morning sugar spikes and cravings.

2.     Pack healthy snacks to take with you. Keep a cooler in the car filled with bottles of water, protein bars, nuts, carrots, peppers or other healthy vegetables. Bring along sandwiches so you can have a picnic on the go. Families get hungry, especially running from place to place, so make it fun and have pre-made snacks with you. It will cut down on fast food and save you money.

3.     Don’t over-schedule yourself or the kids.  It is okay to say, “We just can’t make it.” Too often we get caught up in trying to do everything. Reduce the stress by saying no to some activities so you can enjoy the activities that you do choose.

4.     Have your kids help with the cooking. At first you may feel this will add more stress. Yet cooking with your kids gives you a great opportunity to teach them how to make healthy substitutions to lower the calories and fat in some of their favorite foods. Try using skim milk instead of whole milk, chicken broth instead of oil and egg whites instead of whole eggs.

5.     Eat until you’re satisfied, not stuffed. Too often we overeat because we are not sure when the next meal will come. Teach your kids about portion control. And enjoy the social aspect of eating together without overindulging.

Following these tips can help make planning and preparing meals and snacks a family activity. Your kids will remember these times together, and they will learn skills they can use to stay healthy and share with their own families when they grow up.

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About the Authors: Husband and wife fitness experts Dave and Carrie Woodward are creators of BodyEvolution.com, a holistic system available for $37 online to help people make lifestyle changes to lose weight and keep it off. Carrie, 40, is an Elite marathon runner who has run in the Boston and New York marathons. As a group exercise instructor she teaches everything from Yoga to kick boxing, step cardio, spinning classes and a host of others. She holds a degree in Exercise Science and Health Promotion. Dave has a master's degree in Exercise Physiology. He completed his master's thesis on hydrostatic weighing and body composition, minored in psychology and loves to teach. He has taught everything from college level courses in anatomy and physiology to working with youth football and soccer teams teaching the fundamentals of the sports and the importance of sportsmanship. A self-described "adrenaline junkie" Dave enjoys skydiving, scuba diving, rock climbing and anything fast or exhilarating. Dave and Carrie are the parents of four boys and live in Southern California. Learn more at www.BodyEvolution.com.

Summer's Almost Here...Maintenance Plan Time

My apologies for slacking off and not keeping you up-to-date on what's been going on.

One of my goals this year was to maintain my leanness and not fall back into back habits (i.e., regain all the bodyfat I worked so hard to lose). Right after my show, I took one day off from working out, but kept my diet plan going. I signed up with Jodi for another 12 weeks with the goal of getting to 14-15% bodyfat and maintaining it until I was ready for the next show. (At this point, I'm not sure if it will be Oct. 2013 or April 2014). Regardless, I need someone to hold me accountable when it comes to eating.

Well, it's June 20, and I've successfully maintained 14% bodyfat and approx. 130 pounds. Each week, Jodi adds food and takes away cardio. Here is my current diet and workout routine:

Breakfast (pre-workout): 5 egg whites + 1/3 cup oatmeal + 1/4 cup berries
Morning Snack (post-workout): 1.5 scoops protein powder
Lunch: 3oz. protein + 1/2 cup brown rice (or other whole grain) + 4 oz. veggies
Afternoon Snack: 1 scoop protein + 1 tbsp peanut butter
Dinner: 3 oz. protein + 1/2 cup brown rice + 8 oz. veggies

Evening snack: 1 scoop protein powder

The beauty of this maintenance plan is the ability to substitute a variety of foods. I'm at around 1,600 calories. Each snack or meal is 200-300 calories. So I can have a protein bar, rice cake w/ peanut butter, or other combinations that keep me in that calorie range and similar type of food (protein, carb, fat).

In terms of working out, I'm now doing 35 minutes of steady-state cardio 5x per week. I work one muscle group each day, 6 days per week. She'll continue to decrease my cardio until I'm closer to 20 minutes per day.

When it comes to supplements, I'm pretty much still taking what I always have, minus the fat burners. I take everything with breakfast. (Yes, I know I should be taking them throughout the day. I try to be stricter when I'm training for a show.) Here is the list:

- Pre-workout (Jack'd)
- Glutamine + BCAAs (Beverly Int'l)
- BCAAs (Optimum Nutrition)
- Fish Oil
- CLA
- Vitamin C
- B-12
- Hair, Skin & Nails supplement
- Multivitamin

I'm trying a new protein powder called Core Nutritionals. According to Jodi, it's high quality and great for making muscle gains. I've already gained 1.5 pounds of muscle since my show, and the chocolate Core post-workout protein is soooo yummy!!

That's all for now. Here's to eating clean and training dirty!