Hello!

Just wanted to check in and say hi! It's been crazy the last week! I wanted to give you an update on what has been going on. We are LESS THAN 9 weeks from our competition day! I go for a weigh-in and get a new diet this week! My daily routine has been lift, cardio, abs, lunges, and more abs. My homework that I do before I shower that is in addition to lifting is lunges (to get a bigger booty) and abs (who doesn't need ab work). Also I have been soaking for 20min, 3 times per week to help with soreness and to give my body a good detox. The soaks are only Epsom salt and alcohol. I have now been to 2 group posing classes and 1 private. It has already come a long way but definately have lots of practice to continue. I usually pose in the mornings for about 30 min before hitting the gym. Kristin wrote us a new weight program this week so I am excited about it. We are still pairing shoulders & abs, legs & abs, arms & abs, back & glutes &abs! With the goal of always trying to push heavier weight each week! Well that's it for today but I will new back to post pics and numbers then new diet to follow!
💜L

What If....

What if the roles were reversed in the gym?

Kristin: Week 3

(10 weeks to Competition)

Measurements: (check out the updated measurements on my first post here)

• Weight: 127 (-2 lb)
• Body Fat: 15.2% (-3.8%)
• Shoulders: 37.5" (-0.75")
• Chest: 30" (-0.5")
• Waist: 24.5" (-1.25")
• Hips: 32.5" (-2.5")
• Right Bicep:10" (-0.25")
• Left Bicep: 10" (-0.25")
• Right Thigh: 16" (-2")
• Left Thigh: 16" (-1")

Nutrition:

• New diet coming tomorrow! Same as last week, until the new one comes
• 2 cups green tea/day
• Gallon of water/ day

Supplements:

• Still the same!

Workouts:

• 60' 6x/week
• Shoulders/abs
• Legs/abs
• Arms/core
• Back/glutes
• Yoga
• MORE abs after cardio/before bed
• 15' posing everyday

***

Oh my goodness, words can't even describe how excited I am with my 2 week check-in measurements/progress! Going in to my appointment, I was hoping for 17%, and was blown away when I measured in at 15.2%! My body is LOVING this program/diet/workouts! I have increased all of my weights in just the 2 weeks I have been doing this lifting program and love the strength and definition I am getting. My coach has been super busy with some private family stuff so no new diet yet, but I should get it tomorrow! I am ready for some new food; this plan is getting boring! I am definitely seeing some changes in my body and am very happy with the results. Even Justin (my husband) has started to notice a difference!

We starting posing classes last Thursday, and it is so much harder than it looks! We practiced in class for about an hour, and then have to work on our routines for 15 minutes a night. It's all about presenting your body in the best poses/angles to accentuate your physique. We do a lot of staring at ourselves in the mirror and playing with different poses to see what looks best for us. I have been watching YouTube videos like a crazy person trying to pick up on the little nuances in the different routines. Everyone is different, so it's all about practicing and finding what works! My competition shoes should be here tomorrow, so I'm excited to start practicing in them. Hopefully I can walk/pose in my 5" stilettos! 

I will update y'all with my new diet once I get it. Hope y'all have an awesome week!

xo K

FOOD FOR THE WEEK

Sundays are when I go to the grocery store and do all my cooking to ensure myself that I am prepared for success. A lot of people say that shopping "healthy" is too expensive so I saved my receipt to map out what my meal plan costs me in a week.

BREAKFAST

Eggwhites $3.98 (1 lasts all week)

Malt O Meal $3.98 (1 lasts all month)

Organic Blueberries $2.98x2

SNACK 1

Natural Chicken Breast $9.14 ( 1 package last all week)

Romaine $1.98x2

Cucumber $.68x2

LUNCH 

Tilapia $6.48x2

Wild Rice $2.59 (1 lasts all week)

Asparagus $2.10x2

SNACK 2 

Myofusion $28 (1 lasts all month)

Cream O Rice $2.49 (1 lasts all month)

DINNER

Xtra Lean Ground Turkey $5.98x2

Green Beans $2.99 (1 lasts all week)

SNACK 3

Myofusion ^

Strawberries $1.98 (1 lasts all week)

Cost of meal plan per week at beginning of month: $95.55

Cost of meal plan pet week: $61.08

That is ridiculous! So Cheap! And I have one cheat meal a week! 

NO EXCUSES! 10 WEEKS!

💜 L

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