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)