Tag Archives: eating clean

Jr USA 2014 – My First National Show

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My love affair with bodybuilding only gets more intense with each competition. I placed 3rd at my first national show, and I couldn’t be happier. With each day that has passed, I long to lift heavy, eat healthy, and grace the stage again. Nothing is more important than the support and love I receive each and everyday from my husband…who is the constant fire behind my goals.  image

I am in constant pursuit to make him proud.  After it is all said and done, as long as I am #1 in his eyes, I am a winner.

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This is who he sees when he looks at me…imageimage     image

image He took these pictures of me after the show.

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I love him more than words can describe. He works long and hard to support my dreams.  He takes me to the beach because he knows  the soothing sounds of the water brings me peace. He helps me to be a better person, not just a better bodybuilder.

If you want to grow…bigger muscles and a bigger heart, surround yourself with love. Happy lifting.

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You need to feed your body

I love that everyday I meet people that are interested in improving their health.  Today I am going to discuss one of the 1st steps to accomplish this…and it has to do with your diet.  To achieve your physical exterior goals you have to start with what you eat.  All the work outs in the world will do you know good, if you don’t fuel your body properly.  This can be overwhelming for some, so let’s make it simple.

1.  Determine your required caloric intake.  I used  www.thedailyplate.com.  When you start your account it will help you determine how many calories you need to consume to achieve your goals.  Hit this number everyday.  Period.

2.  Eat enough protein.  My recommendation is 1-1.5g per pound of body weight.  Hit this number everyday.  Period.

3.  Eat several meals per day.  For example, I eat: breakfast, snack, lunch, snack, dinner, and sometimes an evening snack if I have  not hit my numbers.  Make sure that you have protein at each meal.

4.  6 out of 7 days stay away from soda, processed foods, and all the junk you know is not good for you.  If you love chips, that does not mean you can’t eat chips, just eat organic natural chips…and only eat a serving size.  

5.  Get a food scale.  This will help you eat the proper portion and make sure you are hitting your numbers.

6.  Track your food.  I do this on http://www.thedailyplate.com.  This is the only way to know for sure you are hitting your numbers.  You don’t have to do this forever.  Given enough time, it will become second nature.

7.  Make sure you get enough veggies.  They don’t have to be boring.  I use olive oil, himalayan pink salt, and Simply Organic chili power on all my veggies, and it makes them YUMMY.

You can turn your existing diet healthy by just improving your cooking style and only eating a proper portion for you.  At my house we still eat enchiladas, tacos, and pizza.  Just healthy versions.  

Until Next time…happy eating.

 

You are what you EAT.

So today was grocery day.

It can not be stressed enough…how important proper nutrition is…to achieving fitness goals.  Whether you are competing in the NPC, training for a marathon, or simply want your jeans to fit better; nutrition is key.   Your body requires a base amount of calories to function daily, that number goes up with actives you do (weight lifting, running, cycling).  The break down of these calories (Protein/Carbohydrates/Fats) is called Macronutrients.  Most people give carbs and fat a bad rap…which is to bad.  I’m not a nutritionist, so I’m not going to get all technical on you, but I am a person who has always been in shape, always had flat abs, and always eaten carbs and fat.  I will tell you what I do…

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1.  I follow my macronutrients for Protein and Carbohydrates.  1-1.5g of protein per lb of body weight.  I weigh 95lbs, so my protein intake is 95-143g per day. 1.5-2g of carbohydrates per lb of body weight.  So at 95lbs, my carb intake is 143-190 per day.  I don’t really pay attention to fat, because I eat only healthy fats.  And I am lucky enough to have never had to worry about fat.  But EVERYBODY is different, I am just telling you what I do.

2.  Use websites like http://www.thedailyplate.com to track your macros.  This website is awesome because not only does it let you search a huge database to input what you eat, it shows you the macro breakdowns.  SO you know when you have hit your numbers, and whether you can eat 1 or 2 servings of those Organic Blue Chips (YUM).  It also lets you input your exercise for the day, so you can eat more calories, the more active you are.  If you are looking to lose weight, you can track your progress as well.

3. Drink LOTS of water.  

4. Take a good multi-vitamin made from real food.  My stomach has had a hard time in the past with synthetic made vitamins.  But I have no problems with the above.

5.  Don’t buy crap food.  If you don’t have crap food in your house, you won’t eat it.  Don’t get me wrong, I enjoy junk food every now and then, but I don’t keep it in my house.  If you have a sweat tooth, there are some great protein cookies out there that taste just good, if not better, than a processed cookie.

I will wrap this up with a few of my daily habits.

1. I use olive oil on everything.

2. I eat 5-6 meals a day.

3. I eat a large salad (romaine lettuce, spinach, red onions, avocado, sometimes turkey bacon, and organic dressing) at both lunch and dinner.

4. Every meal has both protein and carbs.

5. Both lunch and dinner have at least 2 veggies.

6. I know it’s a pain, but I have a scale and weigh all my food.

 

Hope that someone out there finds some of this information helpful.  If anyone has any questions, feel free to ask.  

HAPPY EATING.