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.

5:30am
3 oz chicken sausage
2 catalysts

8:30am
5 oz chicken breast
2 calorie crystal light drink
Vit B
Vit D
Multimineral

12:00pm
4 oz turkey and onions
4 oz yam
1 c romaine letuce

3:00pm
apple
3 oz chicken sausage
multivitamin
multimineral

6:00pm
2 catalysts

9:15pm
~5 oz salmon
cauliflower
green beans
3 strawberries
2 calorie drink

11:15pm
Magnesium


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

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!

6:15am
2 Catalyst (amino acids)

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


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

2:00pm
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

6:00pm
2 catalysts

8:30pm
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!

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.

Workout:
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)
Dips
Abs (My abs have not been sore in forever and they finally are! Definitely going to keep hitting it hard in this department!)

Diet:
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 pomegranate 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! :)

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.

Changes...

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 :)

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:

PROS OF COMPETING

• 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)
  

CONS OF COMPETING

• 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!)

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