Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
No Workout Wasted! Train hard and get strong!
My very first show, the Gold's Classic, introduced me to a philosophy that I will never forget and that I live by to this day! "No Workout Wasted". I live and breathe this workout philosophy every day. No matter what I am feeling before or after the gym, I know that I pushed myself and that time spent in the weight room or on the stairmaster or on the track was NOT wasted. I believe that the only workouts wasted are the ones we don't do. Don't beat yourself up because maybe you struggled with the weights one night, or because your time slipped on your 40-yard sprint one day...Know that it was not a waste because I bet next time you try, you won't let that happen again and you'll be even stronger than before! #noworkoutwasted
A philosophy that my trainer and I came up with is "Get Strong"! We came up with this because with every rep and every set, I want to be stronger! I never want to settle with a certain weight, or a certain exercise, or only one goal. I want to continue to rise! I want to become an elite professional figure athlete that can inspire others to GET STRONG! It's not about anyone else, just about you. You are your own competition. That is my philosophy on figure, that I am my own competition. I cannot control anything but myself and what I do...and I always want to strive for the best that I can be, I always want to improve upon myself. I challenege you to 'get strong'!!
My Nutrition Program View My Full Nutrition Program
No longer dieting for a show, but keeping it clean! Eating clean is very important when trying to gain lean muscle and lower bodyfat.
My contest diet consists of very clean eating! As does any contest or athletic diet should :)
Eggwhites, lean turkey, lean beef, venison, fish, healthy fats(such as: almonds, natural almond butter, coconut oil, avocados, etc), low-glycemic foods(such as: sweet potatoes, brown rice, quinoa, salt free plain rice cakes, etc), green veggies (spinach, zucchini, asparagus, kale), mrs.dash seasoning (gotta regulate that sodium!). I make sure my diet is high in protein, and I regulate my healthy carbs and healthy fats as needed! I love this new diet that I have been on since January. It's the best I have ever felt about myself and believe me, it's possible to achieve this clean of a diet. I had no idea I could do this, but I chose to believe in myself and make the necessary changes I needed to make. I not only look better than I've ever looked, but I feel better and I am much healthier! It's amazing what a clean diet can do for your life :) I encourage everyone to try a few new clean foods a month!! Eventually you'll notice your whole diet change for the better :)
I have recently added quinoa to my diet and LOVE it. It's very quick and easy to make and it tastes great with roasted red peppers and steamed zucchini! The quinoa grain is packed with protein, so for all of those vegetarians/vegans out there that are looking for protein-packed foods this is definitely for you! 6 grams of protein per serving and it is also packed with fiber. It should be a staple food in any diet with all the nutrients it offers. It will definitely become a staple food in my diet :)
Another food I just bought that I've never tried is Kale. I have heard so many great things about this green, so I am very excited to try it! I think I will start with making Kale Chips. That seems to be the most popular dish right now with Kale. I'll let you know what I think :)
Update: So I made Kale chips!!! They tasted great and they really are a healthy snack. I just cleaned the Kale and tore the leaf from the stem and placed them on a sprayed cookie sheet. I drizzed 1/2 tablespoon of olive oil on them and added mrs.dash tomato, basil and garlic seasoning! I baked them on 350 for 10 minutes and they came out PERFECT!! Dip them in some balsamic vinegar and BOOM! There's your healthy, delicious snack! Perfect for movie night. Something great to know about Kale is the amount of Potassium it has! I was so surprised :) 1 cup of Kale has about 300mg of potassium!
I have recently been given a food saver as a gift! I am going to start using it today to prepare and measure out my foods! Tupperware can be annoying sometimes lol. I think this will be much more efficient. I cook my meals on Sundays and Wednesdays because they are the only days that I have the time to. It really helps me because I am never without fuel for my body and I never have to worry about eating something unhealthy. It really saves time in the long run instead of cooking every morning and it gives me peace of mind throughout the days that I don't cook that there are meals packed and ready to be eaten whenever it's time. Breakfast is the one meal I do cook every day and I enjoy that meal the most probably because it is the freshest and I'm just a breakfast person lol. I would eat breakfast every meal of the day if I could!
I love that a lot of my friends are now starting to pack their meals for the week and they have told me that it's really helped them feel better about themselves and it has helped them stick to their healthy goals that they've set! I encourage you, if you don't already do this, to try packing your meals for a couple weeks and see how it works for you :)
Try Red Quinoa with oven-roasted chicken seasoned with your favorite Mrs.Dash seasoning and lightly sauteed zuchinni, peppers and onions in grapeseed oil. This has become one of my favorite meals lately :) So tasty and so good for you, too! Grapseed oil has a very high smoking point so you know you're getting all the healthy fats and nutrients out of the oil when used at high temps unlike olive oil that breaks down. Happy eating, everyone!! Keep it clean ;)
My Supplement Program View My Full Supplement Program
Supplements are a very important part of my training program. I take a multi-vitamin, fish oil, whey protein, BCAA's and Glutamine
Supplements are so helpful to me as an athlete because I burn off my food so quickly and may not absorb all of my nutrients from my meals.
My multi-vitamin is important to me because it helps fuel my body throughout the day with micro nutrients that I may not get from my food. I take a women's active multi vitamin that has specific vitamins and minerals that an active woman like me needs in my every day diet. My multi vitamin provides me with vitamin E, which is important because vitamin E helps fight free radicals in the body that occur from vigorous training.
I take a fish oil for my joints. As an athlete, I am always working with my joints. The anti-inflammatory in fish oil keeps my joints from swelling and aching - definitely a good thing! Fish oil also helps with brain health (especially needed during competition depletion lol) and eye health.
After a weight training session, I have to have my whey protein! I want to feed my muscles quickly after weights and whey protein is the best way to achieve that. I make sure my food is packed with protein throughout the day, but after a workout it is quicker to throw a scoop of protein into a shaker cup with water and chug! I can definitely tell when I don't have my protein because my muscles feel more fatigued after a workout.
BCAA's and Glutamine are important because they help repair and grow the muscle! The branched chain amino acids develop right into the muscle and start healing the muscle. Glutamine has amazing healing properties and helps alleviate soreness. I love taking these two products because I know when I do I am helping my body recover quicker and more efficient than just resting alone.
Reason: She inspires me because she is absolutely in love with her muscles and that is how I want to live!! So many people out there think it's "gross" for women to have hard muscle and I think they are just insecure and scared of muscular, confident women! I am inspired by her confidence and her dedication to her sport! She is a great role model and so motivating!