Progress Pictures!

Hey All!!

It’s been a while since my last post- I’ve been working my booty off in the off season and now I’m about 16 weeks out from my first show!!

I am hitting the weights 6 days, and still have plenty of carbs.

Here’s where I stand!

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Right now I have lots of recovery time and calories to keep building out that physique.

Stay tuned for more progress pics!! I

Baked Oatmeal- up with the moon, out with the sugar

Some days are perfectly lovely. This week early in the morning, we were able to enjoy the lunar eclipse.

I had zero awareness it was this week. My little two year old, however, was awake at 4am, and my husband said from under his covers, ‘there is a lunar eclipse…’ With that we turned our early morning lemons into lemonade and bundled ourselves up to go outside and watch the moon.

Before venturing out though my husband brewed some coffee over the chemex, and I thought ‘hey, there’s enough time to bake the oatmeal,’ and I set out to find a recipe that didn’t use sugar.

Here’s the thing, so many recipes say they’re ‘sugar free’ and they are quite literal about it- while there may be no sugar, there is honey, or molasses, or agave. While each is unique and precious, when my goal is to eliminate minimally nutritious carbs, those sweetners aren’t much better than sugar.

So I decided to improvise.

For mine:

1/2 mushy banana
1/3 cup unsweetned applesauce
1 egg and 3/4 cup egg whites, whisked together
1 cup oats
1/2 a medium to large apple, cubed
Pumpkin spice to taste
Dash of salt

Combine the egg mixture with the applesauce, banana, pumpkin spice and salt. Add in the oats and apple.

We baked ours at about 425 for 30 minutes. Cook as long as you need to for a golden hue.

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We watched, huddled in blankets, as the earths shadow covered the moon and turned it red. My son delighted at seeing stars, and the moon, and we stamped on the earth as he thought about it casting a shadow, just like he does.

We then enjoyed our baked oatmeal with a bit of almond butter and yogurt. Truly sugar free, since honestly life is sweet enough already.

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Did you catch the eclipse? How do you make your recipes slightly healthier, what subs do you make?

XOXO

I HAVE A COACH

Awesome exciting news πŸ™‚

I get to start working with a coach again to guide my preparations for the stage!

I am SO thrilled!

Physique competition prep is so challenging to accomplish solo.

This is happening by pure gift from people who love me and believe in me.

My coach is just as sweet as can be and I can tell she’ll have my back with the mental rigors of prep- and that’s a huge part of the battle!

Check back to watch me prepare and plan- I’m feeling ambitious, so expect something awesome πŸ˜‰

Have you ever competed, or thought about it? What was your experience?

What big hairy fitness goals do you have?

XOXO

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#onajourney

Quick Beef and Wild Rice bowl

Besides the magical microwave, the crockpot is my easy healthy cooking weapon of choice.

You pretty much ignore it and it does everything else!

And it does well with approximations, so you dump stuff in and cook it till you want to eat. My toddler can prep that!

So for today’s bowl I threw in:

1 cup mixed red, brown and wild rice
16oz 99% lean grass fed beef
1 onion
A bunch of water
1 can tomatoes
1 bag frozen broccoli
Garlic Salt up the wazoo
Oregano

And I let that baby roll all day. The rice just grows, so does everything else. So when you go to eat it, it feels like loads of food!

This made about 6-8 servings, depending, so plenty of happy easy left overs.

I put a handful of fresh spinach under mine to wilt, and to add just a bit more veg. Then I topped it with crumbled mushroom, some of my mean homemade salsa, and fresh avocado. And more garlic salt. Lol.

Do you use the crockpot? I love how easy it is to control the quality of ingredients and how wonderfully low maintenance this whole process is.
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You can mix all kinds of goodies in there and the crockpot will work it out for you!

Have a great day!

XOXO

Cumin Roasted Chickpeas (good as potato chips!)

Chickpeas roasted in olive oil my friends taste just as decadent as any potato chip, but do so much more for you.

Fiber, heart healthy fats, vitamins. Get the picture? Just mind the portions πŸ˜‰

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1 can chickpeas

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1/4 cup olive oil

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smother in garlic salt

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and cumin

broil them in the oven for 15-20 minutes, till desired crunchyness is achieved.

My dear son loved playing with crispy crunchy balls, and oh boy, were they good.

Unfortunately I was a dork and don’t have a pic of the final product πŸ˜‰

XOXO

Quick Salad

I aim to eat as nutrient dense as possible, even when bulking, aka, adding muscle πŸ™‚

Sometimes you wanna ration your fat grams and might want to spend them on something other than the oil for your salad, as good for you as it might be to eat that oil.

The solution? A garbage salad!

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chicken, 1/4 cup chickpeas, 1/2 small avocado, tbl fresh hummus, lots of salsa, spritz of vinegar, garlic salt, over a bed of fresh spinach

mmmmmmm

Leaving me room for avocado aaaaand a Halloween trader joe joe πŸ˜‰

Do you trade your calories, save here to splurge there?

Do you enjoy salads?

XOXO

PumpedUP Education Series: Mini Bulk / Cut Cycles-Is It Worth It?

Mini bulking! Anyone try it? I did a 6 week bulk, saw a few gains (shown in my lifting numbers), and am now on to cutting. Not a bad plan, especially if you went a bit overboard on your bulk and need to clean things up πŸ˜‰

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When training it is quite common for people to partake in two phases in the quest for the holy grail of muscle! The first being a bulking phase. A bulking phase involves training hard and eating a caloric surplus. This is continued until a goal weight is reached or too much body fat has been accumulated.

The next phase is the leaning down phase (i.e. cutting / dieting). The aim of this phase is to rid yourself of the body fat you have accumulated during your bulk and reveal the dense lean muscle tissue you have grown during your bulk!

The amount of time spent in each phase varies depending on the person, however it is common for bulking periods to last 6 months to a year followed by months of dieting (depending on how much excess fat was gained).

Matthew and I have recently come across a concept that…

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