Tuesday, May 31, 2011

Feeling great!

Hey all, this is going to be a quick post...it is past my bed time and I want to get a good workout in before class tomorrow.

Here is what I ate today:

3 catalysts
LEG DAY and 30 minutes on the bike...I wanted to do 60 minutes of cardio, but my tummy was rumbling!
4 egg whites
1 yolk
2 c spinach
1 oz salami
1/8 onion
EVOO spray
1 bbq rib (yes, I know bbq sauce has sugar in it...but I saw it in the fridge and I couldn't resist....MEAT!)
vit B, vit D, Multi-Mineral

1 oz nuts

turkey burger
1 oz steak
3 celery stalks
1/4 avocado

1 hard boiled egg
4 oz ground turkey
1/2 cucumber
2 tsp mustard

3 catalysts
60 minutes mixed cardio
5oz chicken
1 tsp mustard
passion tea

Tomorrow is intervals, shoulders, and hot yoga! :) I am stoked for my shoulder workout...Jamie Eason's shoulders are my inspiration right now...time to bring out the delts! It has been a while since I have done hot yoga, so I am excited to get back to it!!! Overall, I am feeling great and excited to get on the scale...can't wait to see some results!

Monday, May 30, 2011

Protein and veggies for days!

Ok, so apparently I am not good at making promises. I promised I would post yesterday, but am not posting until now! Sorry...I am sure you were all just dying to see what I was up to yesterday! :)

Here is the update on my workout split for June.
Interval Cardio
Full Body Lift

Hot Yoga
Long Slow Cardio

Interval Cardio
Hot Yoga

Back and Biceps
Hot Yoga
Long Slow Cardio

Interval Cardio

Hot Yoga
Chest and Triceps
Free Cardio

Rest or Hot Yoga :)

As for the diet...I think I can handle a week no sugar! Here was what I ate yesterday:

6 oz turkey (couldn't finish it all)
1 c. cauliflower
vit B, vit D, zinc, multi-mineral


8 oz americano
1 oz nuts
3 branch chain amino acids
3 egg whites
2 oz shrimp
1/4 tsp coconut oil
2 handfuls spinach
3 mini sweet peppers
iced passion tea
multi mineral, zinc, macca

5 oz chicken
3 celery stalks
4 mini sweet peppers


1 oz nuts
5 oz ahi
1/4 tsp coconut oil
10 asparagus spears

That's all for now...time to hit the gym! Have a great Monday everyone...hope you have the day off work and can find some time to relax.

Saturday, May 28, 2011

I'm Back!

I am back and ready to rock and roll. This week was by no means easy, but I worked through some stuff and my motivation is back. I went out of my way and asked my trainer for help. Definitely scary to ask for help, but it is something I needed to do and still need to work on. It is amazing how many people are willing to help you accomplish your goals...all you need to do is ASK! I still haven't weighed myself, nor have I been strict with my diet, but I am ok with that. I am going to weigh myself again on Monday June 6 and then every Monday after that. Bekah and I will also be taking measurements and pictures on that day so we can start to see progress that is not related to a 3 digit number. I will get my body fat tested again the first week of July and hopefully will see a decrease in that area as well! :)
My friend Lelia suggested I look at the Art of Posing DVD by Tanji Johnson to get started on the basics...so I went and ordered the DVD. My trainer figured I would be fine to learn the poses closer to the competition, but I wanted to get started now. I think it will be good motivation to pop in my DVD whenever I am having a tough moment and practice posing. After all, practice makes perfect, right? I have already started practicing the front pose...boy, do I have a lot of work to do on my lats!!!
As for the diet, I have a few days left on the current diet Yolanda put me on...and then it is time to get stricter! Yikes! :) Bekah and I are challenging ourselves to a week of ABSOLUTELY NO SUGAR (including fruit) in hopes to shock our bodies a bit. Strictly protein and veggies! Should be a tough week...and warning, I might be a little bitchy! At least none of you will be around me to experience this! :)
I figured out my workout plan for June and will give you more details on that tomorrow. But I must say, I am FALLING IN LOVE with the stairmaster! I did 30 minutes on it both yesterday and today! (Don't worry though, I did another 60 minutes of cardio after for a total of 90 minutes) I am extremely proud because I have never done 30 minutes without stopping...GO ME! :) Time to go to Bekah's for a little fun and relaxation! I will post again tomorrow...PROMISE!

Sunday, May 22, 2011

Workout fairy, where are you!?

So here is the deal. I have been HORRIBLE this weekend. Relapsed with the eating disorder and ate WAY too much of all the WRONG things. I had a decent workout today, but still ate too much. I plan on getting back on track tomorrow with my 3-a-day workouts and sticking to the diet plan Yo gave me. Bekah wanted to borrow my scale so she could keep a better track of her weight loss. When I have the scale around I weigh myself like 20 times a day...which is good and bad. Good when I am kicking ass at everything and bad when I am eating junk and laying on my ass. So now I don't have a scale at my place....hopefully I can survive without it! I am pretty sure those 5 pounds I lost came right back on this weekend! :( I know I just got started, but I am going to take a break from blogging for a week to just find the joy in working out again. Lots of changes have been going on in my life lately and I need to reflect on what makes me happy. I need to find my confidence again and remember to love myself. I am also planning on talking to my trainer and potentially taking a step back from her. I need to keep myself accountable in one way or another, but seeing her every morning at the gym is stressful to me. I have this horrible habit of thinking that other people are analyzing my body (even when they probably aren't). So if I am having a bad day and someone looks at me, I instantly assume they are judging me and focusing on all my problem areas. Which at this moment in time feels like every inch of my body! Every time I see her I feel like I am a failure because I am not up to par with the weight loss! Maybe the Ironman isn't the right show for me...only time will tell. For now I will just try and keep my head up....one foot in front of the other.

Wednesday, May 18, 2011

Hittin it hard...

Ok, so here is an update like I promised. So far this week I have been killing it in the gym. Triple workouts everyday! Gym in the am for some cardio or lifting, hot yoga in the evening, then straight to the gym again to do some more cardio or more lifting.

60 minutes cardio: switched between running and the bike
90 minutes hot yoga
30-45 minute walk

10 minutes bike
Quick leg workout
90 minutes hot yoga
45 minute walk
Finished the leg workout

60 minutes cardio: 15 minutes stairclimber, 20 minutes treadmill, 25 minutes bike
90 minutes hot yoga
30 minutes bike

My diet has been pretty clean this week too. In fact, I haven't really been eating that much. My last big meal of the day is usually around 4:00pm. I try and eat after hot yoga and my night workouts, but I am not typically hungry. Tonight on the way home I picked up some fresh spring rolls from the grocery store with salmon and tuna in them. They also had carrots, cucumber, and avocado. Carrots are not on my list of "ok" foods, but I am hoping the small amount won't hold me back. Like I said earlier in the week, my goal is 3 pounds this week, but I am fearful that I won't lose anything. Extremely frustrating. Trying to keep my head up and focus on the changes I am seeing in my body. I am full of energy and love working out...just need to keep that in mind. The number on the scale is NOT everything. In fact, I am not supposed to weigh myself more than once a week to avoid the eating disorder thoughts...perhaps it is time to get rid of the scale at my house and just stick to Friday morning weigh-ins with Bekah. Then, regardless of the number on the scale I have Bekah by my side for support. :)

Tomorrow Bekah and I are going to a concert at the Emerald Casino...we won free tickets! :) Should be a great show! We are planning on getting a good workout in the morning and then going for a walk as well. To stay on track with eating we are going to stop by Trader Joe's and get ourselves some healthy foods! Protein and veggies baby! Cannot afford to get off track the night before our weigh-in...worked way to hard this week to let it go to waste now. :)

Have a good night everyone. Thanks for your support! And I would love any advice you experienced fitness gals can provide!

Wherer does the time go!?

This has been a crazy busy week. I started training for two new jobs, have been training like a mad woman, and am still attempting to get a little studying done. With everything going on I have been slacking on posting! I am hoping to get some time to give you a full update tonight on diet, workouts, and my mental state! Off to class...rush, rush, rush!

Sunday, May 15, 2011

Early to bed...

Early to bed, early to rise, makes Kelsey healthy, happy, and wise! I have been craving carbs all weekend...and guess what!? I gave in. So, I am drinking a big glass of water, climbing in bed, and setting my alarm for 5 to get up and start my week off right with at least an hour of cardio! Hoping to lose 3 this week, but would settle for 2.

Saturday, May 14, 2011

5 lbs down

Sorry for the delay in posting. Blogger was not allowing me to post for a few days and then yesterday I was simply lazy. :( But I'm back now.

I weighed in yesterday and told my trainer I was down 5 lbs. She told me to just keep doing what I am doing, which felt great. However, then I had one of the worst workout days of my life. It was beautiful out yesterday, so Bekah and I decided to go for a run. She is much faster than me and I struggle running outside because I do not want to slow anyone down. After I saw her get farther and farther ahead of me I got this mental block and just quit on myself. For some reason, my brain was saying "You may have lost 5 lbs, but that is not good enough. You need to be able to keep up and perform at the same level as everyone else." She ran to her house and I ran/walked. We grabbed her dog and then ran back to the gym where our cars were parked....well she ran, and I WALKED. By the time I reached the gym parking lot I was almost in tears. Breakdown time. Overtraining maybe? Lack of sleep? Change in the diet? Bekah is super supportive and helped me through my moment of weakness. After I went home and ate a little more I felt much better. I also ate lots more carbohydrates yesterday. Which maybe me super HAPPY at first, but now I am feeling a little sick....not sure if they are related. Let me tell you though, those rice cakes and apple hit the spot yesterday afternoon and somehow gave me a huge mood boost.

Last night after hot yoga, I came home and ate a Larabar and drank LOTS of fluids. I also ate TONS of popcorn. Although I feel it was not the best decision, it was also not the worst and I am not concerned about it. As long as it doesn't happen everyday I think I should be ok. Afterall, I did tell myself that I would allow Friday to be a little bit of a cheat.

I am headed to the gym in a bit to lift upper body and then spending the day relaxing with my Mom who is visiting. Hope you are all having a good start to your weekend. I will give you a little diet update tomorrow evening when I post again.

Wednesday, May 11, 2011

Making Progress

Wow, today has been a long day already and it is only 6:30pm! My day started around 5 am when I woke up (before my alarm...craziness). I got to the gym about 6am to start intervals with the hope of busting my intervals out quickly so I could go give my rumbling tummy some nourishment. Plans changed rather quickly when Bekah showed up and suggested doing biceps, triceps, calisthenics, and then finishing up with intervals. Two and half hours later we were finally leaving the gym! GREAT workout.

10 minutes treadmill (5 min warm-up and 5 minutes intervals)
15 minutes bike intervals

Tricep pull downs
Dumbell bicep curls
Single arm tricep extensions
Overhead tricep extensions
Reverse grip modified ring row using smith machine bar
Bicep bar curls

10-10-10s x 5 sets
squats-burpees-mountain climbers (10 each leg)

endurance shoulder raises standing on the bosu ball

plyo push-ups over the bosu ball

3 minutes continuous abs

(I think I need to start writing down my workouts sooner...because I know we did more in calisthenics, but I cannot think of them for the life of me...I just know I was TIRED.)

At this point in the workout our trainer walked by and looked at me, pointed, and said "you're looking smaller already!" Boy, did that feel good. Hard work, lots of sweat, and eating right pays off! This put enough fire under my butt to do 30 more minutes of intervals!!!

10 minute sprint intervals
20 minute bike intervals

Then we finished out with a nice stretch! Add 90 minutes of hot yoga this afternoon, and I would say I have met my workout quota for the day. :)

6:00am 2 catalysts

6 oz ground turkey and onions mixed
2 strawberries
gluten free english muffin
Vit B
Vit D
2 Multimineral

6 oz salmon
green beans

3 oz chicken sausage

protein smoothie
2 calorie crystal light
hemp protein
fish oil
1/2 cup raspberries
splash of almond milk

8:30 (if I am hungry...which I most likely will be!)
4-6oz ground turkey and onion mixed

Now that I filled you in on my day, I am going to go relax. Two more days until I have my trainer standing over me as I step on the scale! Hoping to have lost at least 7 lbs! :) Need my R & R so I can keep hitting it hard at the gym! Have a great night everyone.

Tuesday, May 10, 2011

Healthy Girl Time

Hey everyone,

I am going to make this quick because it is way past my bedtime and I need some shut eye to prepare for tomorrow's long day.

Today's Workout:
Leg Day! (LOVE IT)-not in this exact order, I was trying to remember everything we did off the top of my head and think I might have even forgotten a few!
  • back squats
  • sumo squats
  • lateral lunges
  • lunges
  • front squats
  • lateral steps over a bench (keeping one foot on the bench and transferring your other foot laterally across)
  • calf raises
  • leg extension
  • leg flexion
  • abduction
  • adduction
Then 10 minutes of intervals on the bike and a walk....should have done more intervals, but my legs were pretty fatigued already.

Hot Yoga this evening with 2 of my friends, who also joined me for dinner this evening. We had a great time together, got a great workout in, and ate wonderful and healthy food....which brings me to my diet for the day.

3 oz chicken sausage
2 catalysts

5 oz chicken breast
2 calorie crystal light drink
Vit B
Vit D

4 oz turkey and onions
4 oz yam
1 c romaine letuce

3 oz chicken sausage

2 catalysts

~5 oz salmon
green beans
3 strawberries
2 calorie drink


Ok, bed time! I will put more time into my blog tomorrow! :)

Monday, May 9, 2011

Hot Yoga

Just got back from hot yoga and I feel AMAZING! My goal is to do it everyday this week to give myself a little kick start :) I was planning on switching to just regular yoga after I finished up my remaining 8 hot yoga sessions, but my friend purchased a 2 month unlimited package for herself today and requested I continue going...guess I will have to sweat it out a few more months! :) In addition to hot yoga, I got my booty out of bed at 6am and was at the gym by 6:30 to do intervals and plyometric training. 10 minutes on the stairs, 10 minutes on the treadmill, plyometrics, and then finished up with 15 minutes on the bike. My trainer wants me to bump up the intervals...between 45 and 60 minutes! Shoot, I am EXHAUSTED after 10 minutes! I think I can do it if I break it up a little more. Perhaps 30-40 in the morning and another 20 at the end of my lifting sessions? What do you think? Will that give me the same results?

Ok, so I told you I would start tracking my food on here again. This time I am going to try and continue it for more than a day :) I am going to include my supplements too so you can see what I am taking and offer any advice as to timing and such! I know you fitness gals out there are much more experience than I am!

2 Catalyst (amino acids)

8:15 am
3 egg whites
2 egg yolks
2 multiminerals
Vit B
Vit D

11:00am (I was STARVING at this point)
5 oz cod
1/2 c brown rice

protein shake
1 c. almond milk
1 serving hemp protein
1 tbsp agave
fish oil (orange swirl flavor from Barlean's)

3:45pm (really hungry again and wanted to make sure I ate several hours before hot yoga)
2 chicken apple sausage (6oz total)
1 gluten free english muffin
romaine lettuce
2 multimineral supps
1 multivitamin

2 catalysts

protein shake
2 calorie flavored sparkling water
1 serving hemp protein
SF coconut flavoring
3 strawberries
1 Magnesium

How did I do? I need to ask my trainer about a few things...berries, cod, gluten free bread, peppers, and sf flavoring. These items are not exactly on my "ok to eat" list...but I figure the list is not all inclusive. There are lots of other veggies and fruits that will probably work for my carbohydrate options, I just do better with a YES and NO list. So I will ask her and report back! That is all for now, time to go relax and rest my body for tomorrow's interval, leg day, and hot yoga session!

Sunday, May 8, 2011

Out on the town!

Good morning everyone! Happy Sunday and Mother's Day for all of you who are Moms! :) I am having a great weekend so far. I have been fairly productive with homework, followed my diet (mostly, I will get to this in a second), and had a great upper body workout yesterday.

Incline Bench
Cable fly
Reverse dumbbell fly
Seated row
Single arm dumbbell row
Tricep pull downs
Overhead tricep extensions
Bicep bar curls
Modified bicep drop set (more of a pyramid style...start with a moderate rate do 5 reps, then move up in weight, do 5 reps...continue until you reach max and then repeat the process and decrease the weight again)
Abs (My abs have not been sore in forever and they finally are! Definitely going to keep hitting it hard in this department!)

I need to start recording my food again. That way you all can keep me accountable! :) So make sure to ask what I am eating! However, even though I haven't been recording I have been doing great. Protein at every meal and trying to eat as many veggies as possible! Last night I was in a snacking mood and probably ate 5 rice cakes...but I figure, it could have been WAY worse. And now there are no more rice cakes in my house, so that won't happen again...at least not with rice cakes. :) I also went out on the town last night for my friend's birthday. I drank WAY more water than I did alcohol, but I did order 2 vodka sodas. I only drank my first one and barely sipped on my second. I know I will need to completely cut alcohol out towards the end, so for now I will enjoy a drink out with friends from time to time. Any other drink suggestions that are good for our goals? (Well nothing can really be GOOD for our goals, but not extremely damaging to the diet)

Here is a picture of my dinner, I am so proud of this!
Seared ahi tuna salad...I got the recipe from Fitness Magazine, but I left out the po
megranate seeds (couldn't find them), replaced pine nuts with sesame seeds, and used coconut oil instead of canola oil. Yum!

Today is my rest day. Which is good, because I have LOTS of studying to do. However, I will probably take a walk to get out, stretch my legs, and get some fresh air. I plan on hitting it hard in the gym this week and doing hot yoga 4 times this week. I am already excited to weigh-in next Friday and I know that after another week of tough workouts and clean eating I will be HAPPY with my results! And hopefully my trainer will be too! This is the first weigh-in where she will be standing right beside me as the number pops up...yikes! Well, you know what they say, "Hard work, pays off!" Time to get after it this week.

Enjoy the rest of your weekend. My goal is to try and post my food on here everyday as well! That way I can receive feedback from my fellow fitness blogger gals about what changes I can make! :)

Friday, May 6, 2011

The diet for 4 weeks!

I just received my diet from my trainer. Here is the plan for the next 4 weeks.

6 meals a day
Protein: 4-6 oz of protein at each meal
Carbs: Limit high starch foods because they are high glycemic and convert quickly to sugar
Fats: top 3 choices include olive oil, sunflower oil, and coconut oil

Here is a picture of the diet plan food choices:

Sorry for the quality, I am not sure how to upload it so it isn't blurry! Any suggestions?

The diet plan is based on a set of questions I filled out about my typical eating habits, my energy levels, my moods, and bowel movements. After evaluating this information, my trainer placed me in the Fast Oxidizer category...which means LOTS of protein! Bring on the meat! :) I am extremely excited to get started with this diet and see more results! I will start being strict tomorrow with my food options, but tonight I am going to use up some of the food I have left. I am thinking some protein and a little squash for a post workout snack. For dinner I was thinking some brown rice, veggies, and lean beef, similar to a stir fry :) Sounds yummy to me! Ok off to the gym, today is supposed to be calisthenics, but Bekah and I might lift heavy instead...we are craving some major time with the weights today! Have a great start to your weekend and thanks for all the support.


Sorry it has been so long since my last blog, I have had lots of changes in my life recently and couldn't find the time to post on here. But not to worry, I found the time to hit the gym hard and eat healthy! Today for breakfast I had 2 eggs over mixed veggies and 1/2 apple! SO delicious. I am even starting to crave healthy/fresh foods!It will be much easier to stay on track if I am craving jicama and not cookies! :) I am super exhausted at the moment and am actually skipping class today so I can get a little more rest. So, for now it is nap time! I will be sure to post more later :)

Monday, May 2, 2011

If at first you don't succeed, try, try again!

This is harder than I thought...I don't know if it is just the self sabotage that I am doing or something else. Whatever it is it stops now! I reached out, asked for help, and got what I was looking for. Two fellow fitness gals (Laura and Lelia) both sent me supportive messages telling me to stick with it! Knowing that I have been struggling with this, my friend Bekah suggested I write out a pro and con list to see if participating was the right thing for me at this time in my life. So here it is:

  • Reach my fitness goals
  • Conquer my fear of getting on stage
  • Lose weight
  • Gain muscle and strength
  • Resume builder for a career in the fitness industry
  • Build stronger relationships
  • Be part of a team
  • Boost my self-confidence
  • Look better in my clothing
  • Feel better on a day to day basis
  • Inspire others
  • Look DAMN good in a bikini (which, lets be honest ladies...that is SUPER important when the sun actually shines in the PacNW)
  • Fear of failure
  • Issues with my eating disorder may surface again
  • Fear people may tell me I am not good enough, lean enough, strong enough...etc. (More self-esteem issues)
  • Not reach my full potential in the 5 month period and be told that I am not ready to get on stage
So do the pros outweigh the cons? Or do the cons outweigh the pros? Taking the easy way out would be to quit now, because that I couldn't possibly fail, but if I do that am I really going to succeed at all in life? I might as well shy away now and hide in a corner! Instead, I am going to accept the challenge. Yes, it will be hard. Yes, I have already made mistakes. Yes, I will make more mistakes and slip-ups. Does that make me a bad person? No! Does that mean I will never accomplish my goals? No! Lesson to be learned here...do not let fear dictate what you strive to accomplish in your life. For the last few days I have been letting fear take over and that horrible little voice in the back of my head dictate my life (I like to call him "The little green man"...aka my eating disorder thoughts). That nasty little voice has been telling me to avoid the gym, sleep longer, and reach for junk food because after all "You never are going to accomplish your goals and will never be a fitness competitor."

This is what I have to say to that voice, "This is my life. I am strong, determined, beautiful, and most important I have friends and family that love and support me. So **** (you can fill in the profanity here...keeping it PG rated) OFF little green man. I am doing this competition and I WILL SUCCEED!"

And now it finally makes sense what the title of my blog should be. Before I borrowed the title from a clothing company, but after coming to the realization of what is truly holding me back, I have settled on "Future Competitor: From Binging to Bikini"

I will get more into the eating disorder as I continue to blog, but for right now...just know that I am in the recovery process. I was diagnosed with an eating disorder last year with an emphasis on binging. I have been MUCH better lately and with the help of an Eating Disorder Specialist, I have found a good balance in my life. So now, I am challenging myself and that little green man in my head as I work toward my fitness goals.

143 days left
20 weeks
2-3 lbs per week
lose 10 % body fat (my personal goal...I am sure my trainer would like lots more!)

Sunday, May 1, 2011

Sunny Sunday

A beautiful day in the Pacific NW? No way! But it was sunny enough for me to get a little pink! I spent the day with my family and watched my brother's bicycle race in Elma. Talk about low body fat...those guys are THIN, but they have tons of muscle to power them up those hills. Maybe one day I can get my body fat down to those percentages!

Ok so as for eating...I did much better, but I definitely was not perfect. It is hard unless you pack food for yourself. My parents do not understand the concept of eating every few hours and eating