Competition Prep Update: 4 weeks in :)

Good Wednesday morning!

Well, this past week has seemed almost a bit of a bust. I’m proud to say ALL workouts were completed, though the cold weather kept me bundled on the couch in between! My sweet Moldovan friends are laughing extremely hard at me right now :)

Temperatures here were dipping all the way below 30! OK, for a lot of the world that’s no big deal, but in Southeast Texas we take this stuff seriously. Since my garage has been converted to my gym, it lies outside of the comfortably 70 degree zone. Even with a heater in there I felt wimpy. So, how did I fix this first world problem I was dealing with? I compromised :)

My morning HIITS are done in my living room, where the new puppy has finally learned not to bite my rear while I’m working out…or just anytime actually. My strength workouts (I’m now trying out a pretty cool little program by Dr. Jim Stoppani on bodybuilding.com) were moved to my bedroom:

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It’s not the same as the gym ,BUT it made due even for leg day. Since legs are more focused on conditioning during this part of my training, the weights were light and the reps were high (100′s).

I have 6 weeks of workouts mapped out until we leave for our mission trip to NOLA! A lot can adapt and change in 6 weeks, so I’m feeling pumped. I have added some aminos to my daily supps, sipping on them just before my HIITS in the morning and then adding a second dose on the nights I teach kickboxing. Determination is proving stronger than cravings and soreness…all in good time friends :)

My actual show may change a bit as I found out I may be returning to Moldova for a short-term trip just before May 18th, which is the original intended date. I am still fighting for a spot in an online competition. I sometimes find those more challenging since your picture is up for judges to truly review! It’s not just a few seconds on the stage. So, my nutrition will continue to get tighter and today will offer up an hour or so of cooking my fish and sweet potatoes for the rest of the week.

Progress is showing though and I’m due for measurements towards the end of the week and just before my birthday. I have stayed on the clean path and have a couple of treats planned out in advance. For my birthday celebration we will be enjoying some wonderful Ethiopian food and a coffee ceremony. A large part of my heart still resides in Ethiopia so I am happy to see some friends here in Houston. Then, my hubby and I will take a much needed date the following week where I fully plan on enjoying a glass (or possibly 2) of some good red wine.

If you plan ahead AND stick to your plan, results are sure to follow!

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Peace, love and lunges!

Michelle

Competition Update: 3 weeks in to prep

Happy Hump Day!

As promised, I am trying to keep peeps up to date on prepping for my “stage debut” as it is called :) It’s not because I think people are preoccupied with my lifestyle choices, but because there are probably some ladies thinking about competing (or even just taking part in prep) and may find this helpful. So here we go…

OK, so last week I took my official measurements (wowza! but I didn’t cry!) and entered into an online competition that coincides with the date of my upcoming stage comp. My hopes are that this will keep me FOCUSED! Yeah, that’s the plan. So, let me break down what’s been happening since last week:

  • First of all, can I be painfully honest? I wake up every morning thinking this is a HORRIBLE idea! :) True story. I say this because there are many of you reading who think once you have a “fit” lifestyle that it’s easy to maintain. NOT. I am sore every day and always on the verge of chucking it. Hey, I said I would be honest. So, what keeps me going? Well, once I get moving the soreness really isn’t all that bad. I strive to work smarter each day, not harder, and I’m trying more preventative techniques. It really does help to have a specialty in corrective exercise! The main thing that keeps me going is my family though. My husband supports me 110% and has even started joining me on track workouts (along with the new puppy). My kids tell me they believe in my and my daughter even made me an awesome sign to hang up in my home gym to keep me moving forward. Focus on the end goal, not the little things in between.
  • My nutrition has taken a hit as I have shown some oddities when it comes to certain foods. In short, I’m showing signs of intolerance to egg whites and dairy. I said EGG WHITES people! Egg whites and show prep go together like rice and beans. So, I’m adjusting and re-calculating. It’s times like these that I can fall back on protein powders (whey doesn’t seem to bother me) instead of real food. Protein powders are awesome and have their place, but real food needs make up the majority of the diet.
  • The new dog ate my glasses this weekend…doesn’t have much to do with prep except I’m feeling exceptionally old as I cannot see and must remember to make an eye appointment :)
  • My seasonal boot camp has started! I love this time of year as hopeful ladies come together in one room with the goal of improving not only their quality of life, but their outlook as well. Due to boot camp, my schedule if being played with until I find what works best for me. This morning I did yoga instead of cardio. Why? I taught kickboxing from 7-8 last night and though I felt like a true rockstar while teaching, my body felt like an aged rockstar this morning :) Again, the world was coming to an end UNTIL I got moving and worked the kinks out. Upper body and boxing are on deck for this afternoon in between clients.
  • I’m still trying to manage the inflammation my body seems to really dig. I woke up yesterday morning with a full body rash (lovely) and swollen face and limbs. Chalk it up to something ingested and since my diet is bland, I blame something along the lines of supps or environment. At any rate, Benadryl knocks me clean out!

So, as you can see, competition prep certainly has its ups and downs. I am attending a SUPER FUN Fitness Expo at my hometown prep gym Metroflex Houston this weekend. This will help keep my motivation up. Just remember, whether you’re competing on the stage or simply competing with yourself…always keep your eye on the goal because you’ll never know if you CAN until you actually DO.

Peace, love and lunges!

Michelle

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The glasses-eating dog after booty day :)

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Track workout! I even let him have my water

The Ultimate in FITNESS

Happy Thursday Fit People!

I have something extremely special to share with you today. THIS is what keeps my heart going and my passion for life alive. It’s bigger than me and bigger than all of us, but it totally rocks.

As you may know, I travel around sharing the true joy in my life: butt-kicking :) AND HOPE! I share hope too…. In January of this year I traveled to Chisinau, Moldova to work with victims of sex trafficking and human exploitation. Before you think that this really has nothing to do with you, PLEASE, I beg you to read on…

You may not know where Moldova is and I won’t judge because neither did I. It is the poorest country in Eastern Europe whose main export is WOMEN. Re-read that… Trafficking is a serious problem as is the fact that there is little opportunity there and people will flee their country for work elsewhere. This, in fact opens them up to trafficking.

I am a firm believer that NO person should be bought and sold like meat in a window. There is a common decency inside many of us that tells us this behaviour is dead wrong, yet we feel powerless to stop it. WE CAN DO SOMETHING. I have been working to help the Beginning of Life Center build a training center for victims as well as those who are targets for trafficking. This center will serve as a safe space for people to strengthen their bodies and minds. If you’ve been in fitness long, you know the impact this discipline can have on your psyche alone. Though I have not raised all that is needed, BOL has stepped out on faith and construction on the center has already started. I will be traveling back to Moldova (with my 12-year-old in tow) to stay for an extended time teaching self-defense and other modalities of fitness, nutrition, training, sports and general wellness as well as fitness business management (AKA: how to run a gym). Pretty cool stuff right?

I have a question for you though: have you ever wanted more? I mean, do you ever look at life and just wish for more? There is more out there, but we have to be willing to do it. There are LOADS of ways YOU can involve yourself in spreading hope (or kicking butt, whichever you prefer). You can GIVE money. I mean, it does make the world go round and pays the bills right? You can GIVE time. That’s a pretty cool stamp on your passport. You can GIVE resources. Maybe you don’t want to travel or just can’t, but you do have a talent you want to share. HELLO video training. In order to GET more out of life, we have to first be willing to GIVE more. This center will not only empower those who will change this nation, but it will open opportunities that have been missing. Wanna jump in? Click the link above, comment below, or shoot me an email and I can find a place to plug you in. Don’t get stuck in excuses! Together, we can make a bigger difference than we could ever make apart.

Peace,

Michelle

Workout Wednesday: Jen Rankin

This is fellow Texas girl Jen Rankin. Check out what she has to say about True Strength and get motivated!

You can find Jen on Twitter, Facebook and Instagram for more motivation :)

 

Meal Plan for Bikini Comp Rounding Out

Ok, so some people out there have the blessing of junk in the trunk…….personally, I don’t :(

Any junk in my trunk has to be strategically placed there! I’m an easy gainer everywhere (meaning I can gain fat or muscle pretty easily) except my rear, so my workout split and meals have to help me round out without rounding everything. Confusing? Absolutely! But worth it in the end…hahahaha, pun not intended, but funny anyway. If you are among the blessed, cut down on fats instead of increasing….score one for flat butt ladies. Let’s move on shall we?

Rounding out for Bikini Comp*:

Pre-workout. Hot lemon water upon waking. Smoothie, 8 oz water, 1/3 cup cooked oats, 1/2 banana, 1 scoop whey protein.

During workout. AMINOS!!!!! I dig Optimum Nutrition.

Post workout/breakfast. 1/2 cup oats cooked in 1 cup water, blueberries, strawberries, any berry…..1 tablespoon coconut oil, 2 eggs.

Mid morning snack. My green drink.

Lunch. 2 cups salad, 1/2 avocado stuffed with tuna salad, drizzle 1 whole lemon over.

Afternoon snack. Apple and peanut butter OR protein shake and small handful of almonds (if I’m lower carb that day).

Dinner. Grilled salmon steak (or just grilled/broiled fish, no need to get fancy), 2 cups veggies, 1/4 cup rice or baked sweet potato.

Late night munch (before bed if hungry). Protein “ice cream”. I mix 3/4 scoop protein (casein would rock here) with 6-8 ox coconut/almond milk and 1 tablespoon chia seeds. Mix well, place in freezer at least 1 hour before you need it!

 

Glute rounding moves:

I have found bilateral training to be a great way to round out glutes. Here are some of my fave moves…

Sumo squat with wide stiff leg dead lift

Walking lunges (I honestly do 200 or more a week)

Step Ups

Curtsy Lunge

Bulgarian Split Squat

Pop Squats

Skater Lunge

Glute kick back

The Jane Fonda (otherwise known as a bridge or hip lift)

Blend these together, mixing reps for best results.

Need more workouts? Check out my YouTube page for free workouts and nutrition advice, follow me on Twitter for weekly booty calls or check me out on Bodybuilding.com for motivation.

 

 

Have a healthy day!

Michelle

 

* Just a note: I do NOT eat the same thing everyday unless I’m just shy of my goal. You can feel free to mix it up, so long as your macros stay in balance.

 

Bikini Competition Prep: 21 Day Plan

Like I’ve said before, maybe your goal is to compete OR maybe you just want to look and feel better in your jeans. Either way, we can all learn a little something from training the way fitness, figure and bikini athletes train: like it’s our job.

This week marks a new program for me and will last for the duration of 3 weeks. I love short duration programs as I usually make the most changes then. Why? Because I can commit better to a diet and exercise program as long as I know it won’t last forever:) I’ll outline the new program for you, then give you a peek into the things I refuse to give up…at least for now.

First off, I am “sweating it out”. What exactly am I sweating? Fat? Calories? Feelings of insecurity? No, it doesn’t work that way. In forced sweat workouts what we’re trying to do is really two-fold. First, we’re sweating out toxins in the body that hinder the utilization of fat for energy. Your 2 biggest culprits here are alcohol and sugar (hence why it is SO important to abstain from both during these 3 weeks). Second, we’re sweating the stored water on the surface level of the skin. This is another reason why this phase doesn’t last long and shouldn’t be a part of your daily life. The water between muscle and skin is great to have as it plumps the skin and makes it all youthful (you know you’ve gone too far when you no longer look youthful), but in the quest for seeing serious definition, as in a competition, photo shoot, film part or reunion, ditching the water will allow more of the muscle to show. Take a look at the basic principles of the Tight Skin Diet while you’re here though. There is nothing worse than definition and loose skin! With the TSD you can maintain tight skin through proper nutrition.

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What else? Well, due to the new workouts and proficient sweating, my water intake has gone from 1 gallon to 1.5 gallons. About half of that has lemon in it. I’ve also upped my protein by about 10 total grams per day and this will slowly go up with time. I’m still getting in plenty of fresh veggies too, as that is key to great skin and great health. SUCK IT UP AND EAT YOUR VEGGIES! My carbs have increased in that my afternoon snack is always oatmeal, usually with a banana. This snack enables me the necessary energy for my second workout. Do you have to do a second workout? Of course not! But eat some oats and that can be an option for you ;)

I do struggle with ditching some things. First of all, I won’t give up my green shake every morning. That’s not a bad thing not to give up, really, so I just refuse. It makes my skin glow and has eliminated unsightly pimples at the age of 35, thank you very much. Also, I won’t give up my coffee…or my half and half. Shameful, I know, but I do have an addiction and I’m seeing how far I can get while holding on to that pet. I did give up alcohol and my beloved Gummy Bears (yes, you read that right), so I figure I’ll ride the cream and coffee train for a bit longer. I have cut back though :)

So, if you want to change your body, add some definition or just try something new, consider following in the steps of someone who has done it…I mean, they’ve actually accomplished it so why not?

Until next time, live healthy!

 

Michelle

 

DETOX: The Simple Facts

We’ve discussed it before, but detox tends to keep popping up in questions. So, here we go with the basics :)

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Don’t get scared by the celery! It’s going to be ok.

For starters, there is a marked difference between what nutritionists think of as detox and what they think of as cleanses.

A detox is restructuring eating habits and weeding out the processed food and drink that can tax your system over time. A true detox should be based on whole foods (think of the whole30 movement and you’re just about there) and loads of water. A detox should not leave you starved nor should it have you running to the bathroom every 5 minutes. In other words, done right a detox is totally doable.

A cleanse is more about deprivation and will often cut out food in and of itself. Cleanses often include drinking nasty concoctions and having ample amounts of time to visit the toilet. These types of diets are also associated with fatigue due to low amounts of nutrition. Most cleanses last only for a few days to a week at most. Cleanses can be beneficial if done under the watchful eye of a trained nutritionist or dietician.

So, which is better? In my opinion, we can all benefit from a detox from time to time (I usually do one about 3 times per year of after a heavy travel period). Daily life can tend to accumulate nutrients that will cause our system to work more than it should. Let’s think about this from our livers point of view. You have nothing better to do so do it!

Your liver is one of the hardest working organs in your body. It takes the trash out from all other systems, so to speak. So, imagine your little liver, trucking along and doing its job as you proceed to pack in some junk food (don’t judge, we all have those days). Well, the liver has to crank up the work load to weed out the toxins in your Cheetos, Twizzlers and (shiver) Diet Coke. Pile on top of this the copious amounts of pasta you woofed down, followed by a bottle of wine (2 glasses is for wimps!). While you’re trying to sleep, your liver is now in overdrive and yelling “I’m giving her all she’s got captain!”. You wake early after a late night and your liver has to punch the overtime clock as you start to down the coffee to combat said wine from the night before. Do you get a little of the picture here? I haven’t even mentioned the stress the liver takes trying to process sugar, environmental grossness in the air and STRESS. Poor thing needs a break now and again.

Why should we care about one organ so much? Well, your liver is your biggest player in fat burning, or rather, utilizing fat for fuel. The liver has more to do with your body than you might think at first glance. Imagine if all the trash men in the world just quit and left the pickup to one guy. He would get overworked and our streets would start to get more clogged with trash. The more trash, the slower everything would move and the more stressed out we would all get. Same thing happens in the body, we just can’t see it. If you pay attention you can feel it though.

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Detox shouldn’t mean you have to take a week off of work or retreat from friends and family (unless you just want to, then by all means). All that is needed is a few simple changes to start.

  1. Start the day with warm lemon water. Why warm? It gets into the liver faster that way, or so goes the theory.
  2. Drink a gallon of water per day and squeeze the juice of 2 lemons into it throughout the day as well to boost the cleansing effect.
  3. If it’s comes in a box, DO NOT CONSUME IT.
  4. Try a salad for lunch, no creamy dressings.
  5. Stay meat free…until dinner.
  6. Ditch dairy.
  7. Steer clear of processed foods like bread and pasta as much as you can.
  8. Try starting your day with a green smoothie or juice.
  9. This one might sting: no alcohol! I know, it sounds crazy, but your liver will thank you :)
  10. Get your zzzz’s. Shut off the computer, TV, FB, whatever, a little earlier and aim for a minimum of 8 hours per night (I struggle with this one!)

Most of my clients look at this and say “But what will I eat?!?!?!” Um, take a gander at the produce department and then have your way with it! Fruits and veggies are all good, as are proteins, whole grains (no cereals you! I know you were wondering) and all that jazz. Hit the perimeter of the store and expand your mind. I’ve got plenty of detox friendly recipes on the blog for you as well and I try NEVER to spend too much time in the kitchen.

Take it in stride and expect results. Feel free to ditch your caffeine unless it turns you into the Hulk at a moments notice should you feel deprived, which is precisely why I still indulge in my coffee….

Stay clean, stay healthy,

 

Michelle

 

FGS Strikes in Africa

Well, I am slowly regaining my bearings as I return from my latest trip to Ethiopia. As I was there, I had an interesting experience that I feel needs to be shared.

You know I don’t like to throw the phrase “fat” around to describe anything other than nutrients, but there is a valid syndrome in my own life that permeates some of my best intentions: Fat Girl Syndrome. I’ve written on this before, but was reminded of the importance while on another continent. If you are like me and have struggled with your weight for the majority of your life, then you may be familiar with this syndrome. After shedding over 100 pounds, I still feel like I’m not “there” yet. At the beginning of the Summer I vowed not to worry about weight or clothing size and to simply try to be good to my body. This included LOADS of yoga and walking just for fun…no super strenuous activities allowed. I was feeling pretty good and was in far less pain than normal….so what happened?

I, like many others, don’t travel well. I tend to swell up and dehydrate all at the same time. Annoying for one intent on making loads of mission trips each year, but perhaps this is my thorn :) . At any rate, I was ill before embarking on this journey and was feeling quite out of sorts after the long plane rides, followed by long bus rides. My body was lacking in rest, proper nutrition and all things needed to be in balance. It is in these times that the devil’s minions have a field day in my mind. A mind that was once intent on changing the world becomes consumed with thoughts of not being good enough. These thoughts then lend their way to building a wall around who I really am…because who would want to know that anyway?

Sadly, the majority of my thoughts during my stay were the thoughts of one tied to a self deprecating battle field of “feelings.” Our faith and our calling have nothing to do with feelings, yet I allowed them to speak louder than any other voice because the voices of these feelings have followed me since I was a young child. The feelings of being inadequate, fat, ugly….the list can go on and on. All of these take up much needed space for love and service. I felt isolated and alone, no matter what I did.

So, why is it important to share this? Because many of us struggle with the battlefield of the mind. The mind itself seems to be Satan’s playground and most of us give him free reign over our thoughts because it seems too familiar. Thoughts of being sub-par are nothing new to me. In fact, they feel like home. So when they begin to invade the tired corners of my mind, it feels safe to allow them to take root and bleed into all other parts of my brain and being. The problem here is that these thoughts are really not valid at all! I allow them validity and give them a place of honor that should be reserved for better things. The hook in my flesh digs deeper each time I give in to these notions that I am nothing and can do nothing. Each time I allow myself to feel ugly, fat or angry about my outward appearance, I am taking my mind off of what I am truly supposed to be doing: loving.

While I don’t buy into the “self first” attitude we are bombarded with daily, I do think that if I truly abhor who I am it makes it impossible to love others. If I can’t see past the flaws that feel as thought they are in the bright spotlight, how can I reach those who are in the audience of life? I can’t even see them…

The happy tale at the end is that by the last meal I was able to shed some of my armor and do what I came to do. The realization of wasted time on my part had to roll off my back as I strove to make up for lost time, but at least the flights home felt lighter.

Every day offers up an opportunity to let go of things we don’t need. Every day we can weed our garden of things that hold us down. Sometimes these things are pretty, like the weeds we get here that resemble beautiful flowers. Other times that which holds us down is so dark we dare not speak it into true existence for fear of others seeing the darkness inside. The problem with the latter is that is keeps us in bondage. We can never be truly free if we are unwilling to break free from what we consider normal.

I encourage you to challenge the thoughts that come into your mind and tell you that you are sub-par and not good enough. Pull those thoughts into the light and examine them with a thoughtful eye. Sometimes all it takes is a bit of light to bring balance back into the mind.

Do something that challenges you today,

Michelle

P.S. Stay tuned for nutrition fun from Ethiopia (awesome food!).

 

Bikini Comp Meal Plan and Workout Split

Whether you’re planning on strutting your stuff in a glittery suit on-stage, walking the beach with your loved one, or simply sliding into your fave Summer shorts with no hassle, this meal plan and workout split will cover the bases! Remember that your food is your #1 source of fuel and calories give you energy! You can’t starve your way to a sleek physique people. Eat the proper foods at the proper time and you will see results! Tighter, clearer skin and leaner, stronger muscles take a little time, but can totally be obtained through a little practice, patience and what I like to call gusto! If you’re in comp season, this is your gig for the next 8-12 weeks. If you just want to feel and look better, treat your food and workouts like a job, Monday though Friday keep it tight and leave a little room for treats in the weekend….just don’t get crazy :) Gentlemen, you can make this plan your own by adding to the portion sizes so you get enough calories to fuel the muscle your growing! So grab a partner and let’s go!

Bikini Comp Meal Plan:

Upon waking: 6 ounces hot water with the juice of 1/2-1 whole lemon. 16 oz pure water.

Breakfast: 1/3 cup dry oats (quick cooking), 6 egg whites, 1 scoop Vanilla whey protein (I love BSN Lean Dessert). Mix it all together for some Bikini Comp pancakes, top with berries and enjoy a cup of coffee, skip the cream and sugar.

Mid-Morning: Juice 5 carrots, 1 small green apple and a 2 inch piece of ginger. Drink cold and have a handful of almonds.

Lunch: 2 cups mixed greens, 5 ounces salmon (either grilled or from the can), cherry tomatoes, cucumber, peppers all drizzled with 1 tablespoon olive oil and the juice of 1 lemon. Serve with 1/2 baked sweet potato, spiced up with salt-free spices (like Ms. Dash)

Afternoon Snack: the ultimate beauty smoothie :) In a powerful blender combine 6 ounces water, 1/4 cup low-fat Greek yogurt, 1 handful spinach, 2 celery stalks, 1 kiwi, 1 small green apple, juice of 1 lemon and 1/4 (OK, I usually do 1/2) avocado. Optional: add 1 tablespoon chai seed and ice to taste, stevia if you like it sweet!

Dinner: Slim soup. This gives you muscle repairing protein and more veggies to help combat bloat. Find the recipe HERE.

Bedtime Snack: 1/2 cup low-fat cottage cheese with about 20 crushed walnuts. Option 2: 1 scoop whey protein in water. Finish it off with some herbal tea and rest well!

Bikini Comp Workout Plan:

I adhere to a 6 day regimen, with Sundays being my active rest days.

Monday Wake up: 15-20 minute HIIT

Monday Weights: Glutes and Legs, particularly hamstrings

Tuesday Wake Up: 15-20 minute HIIT

Tuesday Weights: Biceps, Back and Boxing drills

Wednesday Wake Up: 3040 minutes yoga

Wednesday Weights: Heavy Shoulders and Abs

Thursday Wake Up: 15-20 minutes HIIT

Thursday Weights: 2nd Glutes day with a focus on light weights/heavy reps and plyo

Friday Wake Up: 15-20 minutes HIIT

Friday Weights: MMA Strength Conditioning

Saturday Wake Up: YOGA

Saturday Weights: for this workout I’ll either do 100′s (which I do about every 4 weeks) or a track workout

Sunday: YOGA

Now, it’s a great week if I get ALL of this in. Some days I may wake up super sore, or have had a bad night’s sleep. On those day I may opt for yoga or barre. I simply try to never STOP moving, even if my schedule or circumstances change. If competing isn’t on your radar, try a 3 day split with weight work M/W/F and some cardio of choice T/Th. You’ll see results and feel better in no time.

Just remember to always honor your body and that the MOST results are found in the kitchen! So stay clean to get lean and as always, have a healthy day!

Michelle

After 2

Tight Skin Diet/Competition Diet Meal Plan and Supplements

Good Tuesday Morning!

This morning, I thought I would give you a glimpse into my daily meal plan and supplement regimen as I prep for competition season.

Keeping a tight diet is paramount to getting the results you AND especially helpful for keeping the skin-tight and toned.

IMPORTANT! Drink your water! Aim for a gallon per day :)

Easy Comp Meal Plan:

Upon waking I take my allergy meds and drink a Shakeology mixed with unsweetened almond milk

Post-morning workout I take a serving of BCAA’s to help decrease soreness and loss of energy.

Breakfast: 1/2 cup cooked oat bran (I can have more for fewer calories!) with 1 teaspoon coconut oil and fresh berries. 6 scrambled or boiled egg whites. 1 red grapefruit. Coffee and organic cream.

Mid-morning snack: 2 rice cakes (unflavored!) with 1/2 cup low-fat cottage cheese (ALL my dairy will get weeded out closer to show dates).

Lunch: Large salad, chicken broth with veggies, 4 ounces tuna or salmon (I prefer salmon for its skin benefits).

Mid-afternoon snack: Usually some vegetables and hummus or a boiled egg. Sometimes I may have a whey protein shake, especially on leg days.

Dinner: 2 cups steamed or roasted veggies, 4 ounces fish (or sometimes chicken), green tea.

Before bed: I’ll opt for another Shakeology (usually chocolate!) mixed with just water.

Supplements:

Women’s multi-vitamin

Vitamin C

BCAA’S

Glutamine (post workout)

Creatine (during loading phases and for maintenance)

I split my multi into 2 daily doses, one with breakfast and one with my afternoon snack. I also LOVE coffee and hot teas, so those are a common staple in my diet.

As you can see, it’s pretty basic. Fish helps me lean out much faster and keeps me full. If you’re planning on eating it everyday, try not to eat more than 2 cans of tuna. Better yet, give salmon a try as the healthy fats heal skin and help give a glow to the entire body :)

Keep the veggie intake HIGH and get most carbs from your fruits and veg. If I have a heavy leg workout planned for the afternoon, I will add a serving of oatmeal to my lunch.

Remember, consistency breeds results!

Keep living the fit life :)

Michelle

 

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