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.

sweating it out

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

 

Tight Skin Essentials: Your Tight Skin Food Pyramid

Hello Monday!

Today’s post is pretty short and sweet. These are the essentials you will need to stock your kitchen with so that you can promote resilient, tight and glowing skin along with your health and weight loss efforts.

BASE: This is the largest portion of your diet and is NOT to be discounted.

  • WATER!
  • Leafy greens, such as kale, romaine lettuce, red leaf lettuce, arugula, spinach, brocoli, brussels sprouts (ok, no leafy, but important), etc.
  • Root veggies, such as, parsnips, carrots, beets, even jicama (which can calm a sweet tooth)
  • Water filled veggies like cucumber (technically a fruit, but who thinks of it that way?) and celery
  • Honeydew and cantaloupe melons, great for breakfast

Second Floor:

  • Antioxidant rich fruits like berries
  • Onions and garlic
  • flavorful and skin-clearing herbs, parsley and cilantro
  • Lemons (which you’ll be consuming daily)
  • Other veg such as eggplant, zucchini and squash
  • Cabbage, especially fermented
  • Herbal teas

Third Floor:

  • Healthy fats like olive oil, coconut oil, avocados, sesame oil, and grape seed oil
  • Fish! Salmon, cod, tilapia, white fish, etc.
  • Farm fresh eggs
  • Gluten and yeast-free grains such as brown rice, wild rice, black rice, Ezekiel bread, oats, etc.
  • Low-fat Greek yogurt

Fourth Floor:

  • Proteins like chicken, lean beef, bison and game, turkey, etc.
  • Whole grains such as pastas

Fifth Floor:

  • Sweet treats like dark chocolate with 70% cacao
  • Red wine, dry such as Cabernet, Merlot or Chianti
  • “Snack” and “treat” foods for special occasions (cake, ice cream, chips, crackers, etc.)

This is varied and as we all know…variety is the spice of life :)

Have a healthy day!

Michelle

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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