S*%# Fitness Models Say

Found this and thought it was appropriate. Landa and I will be like this soon...I have definitely said a few of these things already...

xoxo
K

Diet/Workout/Supplements

Just wanted to update everyone on my program for the next couple weeks! I will be following this to a T for the next 3 weeks until I check in again! 

DIET

I eat every 2-3 hours. Every 3 hours after a meal and 2 hours if I eat a protein shake or snack. Unfortunately, I cannot post portions because is specific to your goals and was made just for by my nutritionist. But here is all the good foods I am eating. Remember that everything listed is prepared as clean as possible with minimal ingredients and seasonings.

BREAKFAST

Malt O Meal

Egg Whites

Blueberries

SNACK

Chicken Breast

Cucumber

Romaine

LUNCH

Tilapia

Wild Rice

Asparagus

SNACK

Cream of Rice

Iso Whey Protein

DINNER

Extra Lean Ground Turkey

Green Beans

SNACK

Myofusion

Strawberries

EXERCISE

Shoulders & Abs

Legs/Core

Arms/abs

Back/Glutes

More Abs :)

SUPPLEMENTS

A Women's Power Pack

CLA

B6

BCAA

L-carnitine

Vitamin C

ZMA

Labrada Lean Body

*Do not take unless directed, each person is different!

💜L

Kristin: Week 2

(11 weeks from competition)

Nutrition:

• Same as last week: "Add muscle: phase II" meal plan, eating every 2-3 hours for six total meals
• 2 cups of green tea/day
• 1 gallon of water/day

Supplements

• Again, same as last week, but I added in BCAA capsules pre/post weight sessions

Workouts:

• Still the same, but I didn't do any of the ab/core workouts last week (shame on me!), so I plan to double time them this week!

***

I am so happy for Landa and her only gaining 1.1% on vacation! I know it would have been very easy for her to go hog wild, but she managed not to gain that much! So proud!

There was no official weigh-in for this week, so I'm not sure what my body fat and weight are in the photos. Just by looking, I think my arms are a little more toned and my butt seems a little less saggy, but other than that, not seeing too many changes. The bodyworker in me is going crazy though with all of my small discrepancies that become glaringly obvious when I look at the photos. Landa, you know what I'm talking about! I am hoping I can fix them myself, otherwise, I think I am going to set up an appointment for some real bodywork!

I am one week into this craziness and I have to say, it's actually not that bad! I had grits for the first time (plain Jane--nothing added) and I actually really liked them! All of the other things I am eating right now are generally how I used to eat before getting ready for competition, so no big changes on for me on that front. The cleanse was rough, but I'm glad it's over! I've been consistent with my meals/supplements and water and I have managed to squeeze in all of my workouts!

With my crazy schedule, I sometimes had to get creative on finding places to heat up my food when it's time for a meal. Luckily, most of the grocery stores in Houston have microwaves and a little seating area, so I just stop in and eat on my way to other appointments/activities. No excuses not to get in my meals!

The girls night last night was so much fun! I stayed consistent with my meals and only had a tiny bit of pasta and wine. We watched Out of Africa with Meryl Streep and Robert Redford and, although it was really long, it was a very good movie. Thank you Lisa for hosting an awesome night! Can't wait until next month!

It's time to start thinking about suit colors. I usually look best in corals and yellows, and I'm also thinking about kelly green. Anyone have any suggestions?

xo

K

11 Weeks Out

I had my official weigh in at 11 weeks out! I am 138lbs and 17.4%. So I gained 1.1% literally while I was in Aruba! That is why it is so important when you cheat not to make a whole week out of it (unless on vacation of course). If you have a flat tire (mess your diet up) you don't get out ofthecar and flatten the other 3 (continue binge eating) YOU GET BACK AT IT! I do not yet have my diet or workout program but will have it and post it this evening! This blog is going to be great to compare Kristin and I bodies. Kristin is 5'2 and her trouble area is her lower half where I am 5'9 and struggle with my midsection. Since I have not received my diet plan yet today has consisted of: 

Breakfast: eggwhites & blueberries

Snack 1: extra lean ground turkey & avocado

Lunch: Protein Shake

Snack 2: salmon & wild rice

Dinner: extra lean ground turkey & spinach 

Snack 3: almonds

For workouts today I will be doing a boot camp put on by my trainer! It's at a track so will be lots of sprints, bleachers & lunges! 

11 weeks 138lbs--17.4%

11 weeks 138--17.4%

Till next time....💜L

Landa's Back!!! & Other Randoms

I am SO excited to have Landa back stateside today! We've been Facebook messaging while she's been away, but I'm excited to have her back here and to hear all about her vacay. I know she enjoyed all of the yummy cheat meals and booze! She has an appointment tomorrow with our coach and can't wait to see what her numbers are! I know she's going to be hitting it hard when she gets her new program and nutrition plan!  Be on the lookout for her check-in sometime soon. T-minus 11 weeks!

I put on a bikini yesterday (not a competition one, just one I had for the beach/pool) and I can definitely see how much work I have to do on my lower half. Short girls like me (remember, I'm only 5'1") tend to carry weight in their butt and thighs, and that is definitely the case with my body. My booty definitely has some work to do to be stage ready. 

I have spent the last 12-15ish weeks working on my upper body because I've never had the arms that I wanted. Now that I'm (mostly) happy with where they are, it's time to switch the focus to my lower half! I'm doing a lot of single leg stuff to hopefully correct the muscle imbalances between each leg and while I can lift the same weight with both, the left is definitely harder to complete each set. Hopefully I can knock out the discrepancy in a couple more weeks! 

I have my first big test of will power tomorrow night. It's our first girls night of the year tomorrow night,  and the plan is to make homemade pasta. Not plain, from-the-box pasta, I'm talking about homemade, crank it out with one of those old school hand cranks, pasta: i.e. one of the best things ever. If you've never had it before, you are seriously missing out! Nothing else compares to it. And with pasta comes wine, a lot of it, if you know me and my group of girlfriends! 

Image Via

My plan is to still eat my prepared meals that are on my program, and only have a little "samplings" of the pasta rather than make it my whole meal. I'm allowed one cheat meal a week, but I'm trying to be as strict as possible until I step on stage. I know I can go overboard with carbs, especially pasta,so I'm trying to keep the beast at bay! I'll bring Perrier and lime to drink, and class it up by drinking it out of a fancy glass. I will probably have a few sips of wine throughout the night, but hoping to keep it to a minimum. Girls nights are about spending time together and catching up, not necessarily a binge-fest. It's all about moderation, not cutting things out, when trying to make this a lifestyle. 

Wish me luck! I'll post pictures and let you know how well I did with my plan for girls night in my Sunday check-in post. I don't have an official weigh-in this week, but I will still post my at-home check-in pictures on Sunday and let you know how this week went!

xo
K

Last Day Away

Today is my last day in Aruba and it has been amazing! One thing I learned after taking a week off from my "clean-eating" regimen is that once your countdown to a competition, you do NOT want to go out of town! Even when you are making good food choices it is unknown how they prepare it! The weight comes back fast and after eating clean you feel terrible eating fatty foods! It is best to really plan when leaving town if it is necessary when competing or if possible skip the trip so you are not faced with temptations! For me I purposely choose to reward myself for the past couple months of "clean-eating" with a vacation and get back to the grind with an 11 week countdown!

💜L

What they think we do...

Found this on Jess Do It's Facebook page and really liked it, so thought I would post it here. Hopefully it helps explain for those of you wondering what the heck we are up to!

Aruba

Hi from Aruba! I am here till Friday! I officially start my training for the Texas Shredder on the 26th which gives me 11 weeks to prepare! Once I get home I will do an official weigh in and get my measurements!

Just want y'all to know that even though I am on a much needed vacation I am still trying to eat lots of fresh fish, fruits and veggies! Also, I have made it to the gym daily to do some fat burning cardio and abs! I estimate to put on a bit of fat by next weigh-in simply because the mojitos and piña coladas are delicious! Still trying to keep my metabolism high by eating every 3 hours, continuing my supplements and drinking LOTS of water!

And GO KRISTIN, today would have wrapped up your detox! Now the fun begins!

Kristin: Week 1

 (12 weeks from competition)

Measurements:

• Weight: 129.6
• Body Fat: 19%
• Shoulders: 38.25"
• Chest: 30.5"
• Waist: 25.75"
• Hips: 35"
• Right Bicep: 10.25"
• Left Bicep: 10.25"
• Right Thigh: 18"
• Left Thigh: 17"

Nutrition:

• Sunday-Tuesday: "Three day cleanse" No carbs, just fruits, veggies (SO MANY) and protein every three hours for five total meals
• Wednesday-Saturday: "Add muscle phase II" meal plan, eating every 2-3 hours for six total meals
• 2 cups of green tea/day
• 1 gallon of water/day

Supplements:

     **These were recommended to me by our coach, and are not meant for everyone. Please do your own research and consult with a health professional before starting ANY supplements. The dosages aren't listed because it depends on the individual, just wanted to show y'all what I am currently taking!***

• Lean Body for Her
• CLA
• B6
• Vitamin C
• Fish Oil
• Multivitamin
• L-carnitine
• ZMA
• L-arginine
• Iso protein

Workouts:

 ***Again, these were recommended to me by our coach and are not meant for everyone. Please do your own research and consult with a health professional before starting ANY new exercise program. The specifics aren't listed because it was given to me by a coach and it is specific to my goals/body type***

• 45' fasted cardio 4x/week
• Shoulders/abs
• Legs/abs
• Arms/core
• Back/glutes
• Yoga (not recommended by my coach, but I can't live without it!)

***

Half way through week 1...the three day cleanse was no joke! It was so much food and I was uncomfortably full all the time. Definitely different than any other cleanse I have been on; usually I am starving!!! No noticeable differences that I can see in terms of my appearance/definition, but I know I will see some soon! I have tons of energy and felling awesome! Meals are prepared for the rest of the week and have been getting my workouts in. So far so good!

xoxo

K

Bit About Me

I grew up an athlete, always active and involved! I played golf in college and although I trained And practiced my butt off I never once worried about my nutrition. Standing 5'9 I was always a bit lanky. Once I graduated I threw in the towel for my golf career and went straight to work. After about a year I noticed I had gone from lanky to "skinny fat".

The first change I made was joining a crossfit styled gym called Lift Strong Run Fast. The programming was crazier than any crossfit "WOD" and it really challenged me. I started at 145lbs--weak as ever! Within a couple months I had gained size and muscle and also put on 5lbs. After about 9 months at my gym I started seeing a nutritionist! I already ate very clean but was making little mistakes. My first weigh in with my nutritionist was October 6, 2012 and I was 147 lbs and 24.3% body fat! Just 4 weeks later I checked back in at 142.1 and 19.7% body fat. And I am currently 135lbs and 16.3% body fat. That is 8% in 3 months!!

With having said a bit about myself it is obvious that I want to compete out of the pure love of competition! I am used to following plans to reach my goals. I have been very realistic and understand that this is a going to be a very tough journey but definately believe the reward will be worth it! I plan to get more in tune with myself and my body. I love the challenge and am SUPER excited to have someone to do it with! All I had to say to Kristin was, "I am going to compete in The Texas Shredder." Instantly she jumped aboard and asked if she could join! Undergoing this experience with her is going to make it that much more exciting! I will have someone to complain too when I am hungry and tired!

I will be updating on my daily diet, training and posing! Keep posted :)

Starting Point

I have always been relatively "skinny," but like most brides, I wanted to look my best in my wedding gown. I have always worked out and ate relatively well, but always thought I could do better. In August 2010, I went to a nutritionist for the first time and was shocked to find out I measured in at over 35% body fat! In three months, I was able to get down to 20%, where I hovered for about a year now. 

A new year calls for new adventures, so I have decided to step out on stage in my first NPC Bikini Competition. Am I looking forward to stepping out on stage with my oompa loopa tan, bedazzled bikini and clear heels in front of a crowd and judges scrutinizing my appearance from head to toe? Ummm, no. But, that's not why I've decided to do this. I want to see if I really have what it takes to train to my max and eat a super clean diet (yes, that means NO ALCOHOL!) to see what my body can do. 

I will miss my cheats and sweets, but it's only for 12 weeks. It will be rough, but to me, it's worth the discipline and willpower to commit to something. I. CAN. DO. THIS. Over the next 12 weeks, I will be blogging about my training, diet, posing, and everything else that comes with the life of a bikini competitor. Be prepared to read about the good times (as well as the not so good). Landa is going to be blogging on here as well, but she's in Aruba for the week (lucky duck!), so her posts might start later. Glad y'all are here with us on this journey!

I met with our coach yesterday (Saturday) and got my nutrition and workout plan for the next two weeks, along with my supplement list (details to come later!). I am starting out at 19% body fat 12 weeks out from competition. Right now, our coach has me on a 3-day cleanse diet and then a muscle building diet for the remainder of the 2 weeks before going back for a recheck. As far as my training, he wants me to maintain my shoulder/upper body mass, and focus on toning up my lower half due to my height (5'1") for symmetry purposes. I need to lose some inches around my hips and thighs. One of my thighs is a whole 1" bigger then the other (don't know how that happens), so I have my work cut out for me! I will post my general diet and training program later this week!

Well that's it for now; can't wait to really get into this adventure! Stay tuned for more!

xoxo
K

Welcome!

Hey! Welcome to our crazy new adventure! Landa and I have decided to sacrifice 12 weeks to hardcore diet and exercise to prepare for our first Bikini Competition in April. We are using a coach to help us with workout program design and nutrition, so we will just be posting general stuff about what we are doing, where we are in competition prep, etc. We have both been interested in fitness for a while now, and are ready to take the plunge in to competitions! It's time for us to see where our bodies can go and can't wait to start the challenge. We take the stage in Austin on April 13th at the TX Shredder (12 weeks from yesterday!). Keep checking back for updates on how we are doing!