Training for my 1st Bikini Competition! The Journey Begins...

Hey TW Family,

I know I haven't posted in a while but I'm BACK!!! I’ve signed up for my first Body Sculpting Competition.

 NO I’m not body building lol I’m just leaning and really defining my body. This is one of my favorite Pro competitors:

 

Anyway, as a Trainer/Nutritionist I eat well and work out regularly but with only 12 weeks until the competition I’ve kicked my training up A LOT!

My plan is to 5 days of intense cardio (MMA Style), 6 days of full body workouts and the 7^th Day Self Defense & Yoga as my active rest.

My diet is STRICT no sweets, no cheats, no white, no processed,  worst of all NO DRINKING!!! DURING THE HOLIDAYS!!! UGGGGGHHHHH!!!!

Also as some of you know I have a toddler. Miss Charli will be 1 years old on Monday so needless to say this new Lifestyle has NOT been easy. The last few days NOTHING in my training program has gone as planned. LOL

 

First, I planned to get up an hour before her in order to get my 1^st cardio workout of the day. NOPE! Woke up late! All of a sudden Miss thing has night terrors so we didn’t get much sleep and my phone died overnight so I didn’t have an alarm L

So I said I’ll just get to my evening class early. Do an extra 30 minutes of cardio before class. NOT! Lost my keys. Couldn’t get to my class. I had to workout ALONE!!! Im blaming that one on baby brain lol so what if she’s 1 I still have baby brain!

So I said I’ll workout at home. This was at 6pm. Someone wanted all of Mommies attention. She was late for her second nap so she was fussy. Long story short I didn’t get her to sleep and me ready to workout until 9pm.

Now, the workout I had planned required gliders, jump rope, and dumbells. Although I had a  jump rope I wasn’t going outside at 9pm it was FREEZING! I only had one 20lbs weight here and no gliders so I had to use my daughter Baby Can Read Flash Cards as gliders (lol don’t judge me)

Of course, mid workout about 50minutes in my love decides she wants to wake up. So I had to pause my workout momentarily. I turned off my motivational music to workout with Mickey Mouse Clubhouse in the background and do all of my ab work with her 25lbs sitting on my stomach or legs.

I say all that to say: I GOT IT DONE!!!!

I had a million reasons to quit. I had several obstacles to climb. I had a bunch of excuses that I could have given but I still GOT IT DONE!!!

I’m not sharing this to brag. I’m sharing this so hopefully it can motivate YOU!!! If you REALLY want something whether its to get in a dress, do a little striptease for your boo thang, get off medication, regulate your blood sugar YOU CAN DO IT!!!

Just don’t give up!!! STOP MAKING EXCUSES! GET IT DONE!!

 

If you need help creating a plan to work for your busy lifestyle I’m here just inbox me. All you need is motivation!!!

 

Meals for Yesterday (11/18):

Breakfast: Oatmeal with Strawberries, Blueberries & Rasberries w/ Lemon Water

Snack: Almonds with Dried Cranberries w/ Lemon Water

Lunch: Orange Chicken, Brown Rice & 12oz of Low Sodium V8

Snack: Carrots & Broccoli w/ Lemon Water

Pre- Workout: Black Coffee

Dinner: Orange Chicken & Veggies w/ Lemon Water

Snack: Almonds & Dried Cranberries

 

ORANGE CHICKEN RECIPE:(Gluten-Free & Sugar-Free) Awesome Crispy Orange Chicken

A Recipe by Diana Keuilian

 

 

 

Prep time

25 mins

Cook time

25 mins

Total time

50 mins

INGREDIENTS

Serves 6

• ½ cup orange juice concentrate (no sugar added)
• 3 tablespoons coconut aminos
• 1 tablespoon olive oil
• Zest from one orange
• 3 cloves garlic, minced
• Dash red pepper flakes
• 2 packets Stevia
• 1 tablespoon coconut oil
• 2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
• Dash salt and pepper
• Dash granulated onion
• 1 tablespoon sesame seeds
• 3 green onions, chopped

INSTRUCTIONS

1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
2. In a large skillet, heat the coconut oil on medium-high.
3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
5. Garnish with sesame seeds and freshly chopped green onion.

NUTRITION

Calories: 282     Fat: 12 g     Carbohydrates: 12 g     Sodium: 505 mg     Fiber: 1 g     Protein: 35 g    

 

Workout for (11/18):

 

PRE WARM UP STRETCHES:

Slow Round Kicks, left and right (1 min seconds each direction)

Hip Rotations, clockwise and counterclockwise (30 seconds each direction)

Arm Rotations, forward and backward (30 seconds each direction)

Wrist Rotations (30 seconds each direction)

Ankle Rotations (30 seconds each direction)

Side Bends with Arm Reaches

Slow Round Kicks, left and right (1 min seconds each direction)

 

Warm-ups: 1 minute each

Squat Jumps

Lunges

Jumping Jacks

Inchworms

Mountain Climbers

 

 

10 Plie Squats w/ 20lbs,  20 Uppercuts W/ 4lb weights, 10 Tricep Pushups to Alternating Row (3 rounds)

 

10 Bent-over Dumbbell Back Rows, 10 Dumbbell Bicep Curls 20lbs, 10 Pike Push Ups for Shoulders (3 rounds)

 

TABATA: 180 BURPEES/ HALF PLANK

 

Jab, Cross, Hook... Left foot forward, 2 jabs with left hand, Cross with right, Hook with left (2 minutes)

 

Jab, Cross, Hook… Right foot forward, 2 jabs with right hand, Cross with left, Hook with right (2 minutes)

 

10 One-legged Squats (10 each leg), 10 Pushups (explode up to clap), 10 Chops l/r 20lbs  (3 rounds)

 

10 Glider Push Ups w/ Elbow to Knee Touches (l/r), 10 Dumbbell Clean-n-Press (l/r), 10 Walking Lunges with Side Twists (3 rounds)

 

Jab, Cross, Hook, Roundhouse Kick... Left foot forward, 2 jabs with left hand, Cross with right, Hook with left, Kick with right foot (2 minutes)

 

Jab, Cross, Hook, Roundhouse Kick… Right foot forward, 2 jabs with right hand, Cross with left, Hook with right, Kick with left foot (2 minutes)

 

TABATA: TUCK JUMPS

 

10 GLIDER ROLL OUTS, 10 SLIDE THROUGHS, 10 PIKES (3 ROUNDS)

 

Hitting Happy Hour Healthily

Is happy hour at one of the local bars part of your weekly routine? Do you want to have a good time with your friends without being worried about all those extra calories from booze? Or maybe you want to prevent hangovers? You don't have to give up alcohol just to lead a healthy lifestyle. Just don’t overdo it. Drink only on your “cheat days”. Whether you're heading to happy hour, a birthday party, or an informal event, there are a few things you can do to enjoy your favorite drinks without sabotaging your diet or feeling sick the next day.

 

Avoid Mixed Drinks

 

A single cocktail can exceed 600 calories. In general, mixed drinks contain a lot of sugar, alcohol, and fruit juices. Instead drink your alcohol straight on ice or cut it with a little lemon to make it smoother. You’ll save money and calories this way!

 

Make a Spritzer

 

Do you love wine? Mix it with water or half club soda, and then add some ice! This is a great way to reduce your caloric intake and prevent hangovers. A glass of sprizter has only 50 calories. If you're trying to lose weight, choose red wine. It has fewer calories and keeps your heart healthy.

 

Drink More Water

 

Match each alcoholic drink with one glass of water. This helps prevent dehydration and hangovers. Alcohol has diuretic effects. When consumed in excess, it may cause dehydration. By drinking water, you can prevent thirst, headaches, dizziness, and migraines. This will also reduce the absorption of alcohol into your body.

 

Stick with One Type of Alcohol

 

Each alcoholic drink has a different composition and flavor. Mixing several drinks will lead to a hangover. Choose beer or wine or rum or cognac, but don't have them all in one night.

 

Take Dietary Supplements

 

Vitamin B12, B Complex, and Vitamin C help prevent hangovers and support liver health. The human body uses up a lot of vitamins and minerals when metabolizing alcohol. If you're planning to go to a party, take some dietary supplements before leaving home. www.shoptotalwellness.com offers a wide rang of vitamins and minerals that will boost your energy, combat hangovers, and keep you fit.

 

The Picky Eaters Guide to Healthy Eating

 

 

Got a picky eater in your house? While most people are happy to try new flavors, picky eaters stick to a limited number of foods. They often have a hard time eating healthy and getting enough nutrients from their diets. Adults who are picky eaters have trouble losing weight or switching to healthier foods. For this reason, they can become malnourished easily.

 

So how can you get the nutrients you need when you don't eat certain foods? Here are some tricks that picky eaters should know:

 

Mix What You Like with New Foods

 

Picky eaters usually have a number of favorite foods. If you hesitate to try new recipes, try to gradually change your existing meals. For example, you could hide veggies in sweet foods, combine broccoli with mustard, add new fruits to your favorite smoothies, and use avocado instead of melted cheese or butter. The trick is to include new, healthy foods with a neutral taste into your diet.

 

Make Healthy Substitutions

 

Meeting your daily nutrient requirements is not easy when you're a picky. However, you can make healthy substitutions in your diet to get the nutrients required for optimal health. Salmon is a great source of vitamin D. It's one of the few foods containing this nutrient. What if you hate salmon? Well, you can replace it with whole grains. Bran, oats, and fortified cereals are rich in vitamin D as well.

 

Want to increase your calcium intake? Swap your dairy milk for almond milk which has double the calcium.

 

Go Organic as much as possible! It makes a world of difference on your digestive system. There is a big difference between eating a McDonalds burger or eating a homemade Organic burger. The McDonalds burger has been pumped with so many additives, chemicals, & preservatives it can barely be called “food”. Your body is forced to store fat just to protect your from all of these toxins. BUT if you opt for an organic homemade burger you’ll get that great taste without all of the extras.

 

Take Dietary Supplements

 

Picky eaters can take dietary supplements to meet their nutrient requirements. Many online health stores, such as www.shoptotalwellness.com, offer high potency supplements for people of all ages. Coral calcium, chewable vitamin C, B-complex vitamins, COQ10 and other products are made with all natural ingredients and contain essential nutrients. Some improve cardiovascular health and boost your immune system, while others remove toxins from your body. You can take single-nutrient supplements or multi-vitamins and complex formulas such as Life's Essentials Plus, Active Women’s Multi, ActiveMen’s Multi, and Liquid Multivitamin 

 

Superfood supplements such as Ultragreens & VitaBarely are perfect for the picky eater who doesn’t consume enough fruits & vegetables in their diet. Just a teaspoon in your drink is equivalent to a serving of veggies!