Bikini Contest Prep: 10 Weeks Out

Just popping in to share a progress picture I snapped today- 10 weeks out from my bikini contest.  I am seeing good progress, but I also am standing tall and "sucking in"! ;)  I hope that in the next few weeks, I won't have to try so hard! 

I'm happy to be back home so that I can stick to my eating and training routine.  Last week I was off my game with the trip to Dallas and then the Gala on Saturday night.  But, being home, I can eat my food and on schedule.  It's a lot of food to eat, but I'm hungry every few hours, so it's perfect right now.   

Also, while I was gone, we didn't get much sleep, staying up with late-night pillow chats that I wouldn't miss, but paid for when I got home.  I'm back on my sleep schedule now (which is CRUCIAL for the workouts I'm doing.  I notice a huge difference in the difficulty level of my workouts when I haven't gotten enough sleep.  Like, I want to quit and go home, but my trainer keeps me going.   I tend to be a night owl, but I find myself being ready for bed by 10:00 p.m. now.

I have to do posing practice for the show too.  I went to one session and it was terrible.  My coach said I was stiff and couldn't twist enough- she said I needed to get massages to loosen up . . .   My next posing practice is Friday, and I hope it goes better!  It feels ridiculous, but I don't want to embarrass myself on stage.

My trainer measured my body fat last Thursday, and it was down to 21% (from 25% when he first measured it).  I also lost 3 pounds.  I'm not sure how accurate the measurement it, and I really want to go to a facility to get it tested with the Bod Pod y'all recommended, but I haven't made time for it yet.  

I found the first picture I posted when I started working out again after the New Year.  It was taken on February 6, 2014.   The second picture is the one I took today, April 29, 2014- so just about 3 months apart.  And I only started with my trainer 5 weeks ago.  I'm wearing the same sports bra in both pictures.  Seeing it this way makes me realize how far I've come.  I'm proud of my efforts!

Okay, off to bed!  Gotta get that sleep!  Thank you for following in this journey with me!

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Eating Healthy When Traveling

With 10 weeks until my fitness bikini competition, I'm getting a little freaked out.  The meal plan I'm on is really tough, mainly because it's boring to eat the same thing over and over and over.  I have not been perfect, but I'm doing pretty well.  I flew to Dallas for two days on Thursday and in preparation for the trip, I brought food so I could stay on my meal plan.  My flight was only an hour, so I packed my small skillet (perfect size for my protein pancake), Pam coconut oil spray, ground oats (for the pancake), brown rice, and protein powder in my checked luggage.  My local friend Cassie brought me frozen chicken, veggies, and egg whites. 

We lucked out and landed in the penthouse suit of the hotel that was equipped with a stove and microwave, so I was able to prepare some meals.  But, nothing is easy.  The room was so high-tech that we couldn't get the stove working and the engineer had to come 3 times to get it to work.   My protein pancake had to be cooked in a special skillet designed for the stove and pretty much fell apart, but I ate it anyway.  (My pancake is just 1/2 cup of ground oats, 3/4 cup egg whites, 1/4 cup water and cinnamon).  I have been "cheating" and eating it with a trace amount of natural peanut butter spread on top. 

My chicken, rice, and veggies were easy to microwave and I had that several times during the trip.

But, I wasn't perfect.  I ate pita chips and hummus, small part of a chocolate bar, and a glass of champagne at the pool.  

Thursday night at dinner I ordered a buffalo burger with no bun and a side salad without dressing. We  ate dinner at a Mexican restaurant on Friday night, and although I ordered iced tea (when everyone had margaritas) and skipped the chips and queso, I ordered grilled chicken with onions, rice and beans and devoured it.  

Saturday morning before my flight, I didn't have time to eat breakfast before heading to the airport (besides an apple and peanut butter) so  before my plane took off I grabbed a turkey sandwich and just ate the turkey out of it since the bread was soggy.  And I had my Starbuck's iced tall 2-pump mocha on Saturday and Sunday.  Yikes.

At our school Gala on Saturday night, I had two glasses of champagne and on Sunday I had a piece of pizza!

I know that strictly sticking to the meal plan is key, so I'm going to be on it this week.  Tomorrow is a new day!  Last Friday I got my body fat tested again by my trainer and it went down from 25% to 21% in just a couple weeks, which is good progress.  I've found the best way to get through sticking to the meal plan is to just put it on auto-pilot.  Don't think about it, just do it.  The good results I'm seeing keep me motivated to continue.

I'll post a progress pic soon!

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Kedgeree; Curried Fish, Rice and Egg (Dairy and Gluten Free)

I have recently been exploring old recipes as they use real foods.  I discovered Kedgeree and love it.  From what I understand, Kedgeree was typically a breakfast food, as it used up leftovers and provided energy for the day ahead.

 This dish originated in India and was brought to the United Kingdom as early as the 1400's. Kedgeree is often made with a smoked Haddock but other fish can be substituted.  I used salmon but definitely think you could use cod, halibut, tilapia either fresh, frozen or leftover;)

Ingredients (serves 6)

• 2 hard boiled eggs
• 1 tablespoon olive oil
• 1 diced onion
• 2 cloves garlic
• 450 g (approximately) fish of choice
• 3 cups water + more if needed
• 2 teaspoons curry powder
• salt and pepper to taste
• 1 tablespoon lemon juice
• 1/4 cup chopped parsley
• 1 1/2 cups white rice (I like to use a Jasmine Rice)

Directions

1. In a medium size pot boil fish in water until cooked, approximately 8 minutes.
2. Remove fish and reserve the fish water from the pot and set aside
3. In the pot heat oil and cook onion for 3-5 minutes, add garlic and curry and fry another minute.
4. Measure reserved fish water and add water if needed to get 3 cups total.  Add to pot with onions.  
5. Add rice and cook on a medium to low heat until rice is cooked (approximately 15 minutes.)
6. Chop fish and eggs and set aside in a separate bowl.
7. Add parsley, lemon juice, salt and pepper to the fish and eggs.
8. Stir to full combine.
9. Add fish mixture the the rice and stir to combine.
10. Serve warm or cold.

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LOVE THE HATERS

Yes I do.  I love my haters and I will share that typically those who are “hating” or critical of others really do desire to be loved.  There is something down deep inside of each of us that longs to be accepted and  feel good enough, and when hate comes to the surface it usually defines deep insecurities or unresolved issues within a person.  The ability to be motivated or happy by or for another is replaced with bitterness, jealousy, and to the point of “hating” a person for their accomplishments.  Because I realize that there are underlying factors involved with “hating”, I can look past comments and know that it is not about me when my haters come to calling.  Lately, I have received lots of negative comments, and especially when I share motivational posters that feature me in fitness wear or bathing suits.  If I allowed the negative posts I receive to negatively impair me as a person, I really do not have any business being an internet personality.  I have been in this industry for thirty years, and have read and heard my share of negative as well as the positive.

The only thing in this life I can control is me, and I let go of all the rest.  What I share with you comes with pure intention to motivate you to live a healthy life, and if that is not well received that is the chance I take, and the positive will always outweigh the negative in my opinion.  The recent “hating” on my body and boobs with a post focus/motivation  to live a healthy lifestyle, exercise, eat healthy,  or be happy with self is a clear demonstration of people that are not happy with “self” and feel the need to project and vent their frustrations.  The sad part about hating on the internet is the people acting out the behavior do not know the circumstances or life journey of the person they are criticizing.  Let’s use breast augmentation as an example in general and the possibility that the woman making this choice is doing so for cancer reconstructive purposes, or has been involved in an auto accident which has disfigured her breast, or to feel better about herself by gaining a more proportionate figure, or to regain fuller breasts post pregnancy of one or more births and breast feeding her blessings in life, and the list of reasons can go on and on.  I had a girlfriend who was out for a jog and an unleashed dog attacked her, leaped at her breast and pulled it off her chest, which took months of reconstructive repair.  We all need to realize, accept, and appreciate that personal choices belong to each person and that it does not make that person fake or a “bad” example.  In fact, it could be this person’s life story that can reach out and help others in similar situations.  It really comes down to if you do not have anything nice to say, do not say anything at all. 

Wouldn’t life be grand if all of us were pro-positive of each other, supportive, motivating and complimentary?  The sad truth is that life is not that way, and within this imperfect world we are imperfect people trying the best we can to deal with unfair issues in this life.  That is the point of it all to be happy, and become a better person each day through our journey.  That is not accomplished riding in the “hate” wagon of life.  So whether it is a new house, car, clothes, body, face or your life in general, haters will hate because you possess something they don’t.  Their inability to figure out how to obtain happiness within their own self and life can create a very upset and angry person who copes with frustration through “hating”.  They deal with personal feelings of inadequacy after comparing themselves with others by turning themselves on what they think is making them feel upset…Me, You, Us.

Understanding the psychology of people has helped me a great deal in my journey of life, and has enabled me to develop a “turtle shell” skin that shields me from the negative drama in life.  Also, knowing that there is a lot to be said and appreciated with that old saying “sticks and stones may break my bones, but words will never hurt me”.  I think it also comes down to maturity and realizing that life is too short and precious to not be surrounded by positive and to choose to be positive in life.  Loving my haters is a decision to persevere through adversity, and a choice to continue motivating no matter what the cost.  Also, I do wish for their health and happiness deep down and regardless of the negative, I get people talking and learning through the process.  That is a great thing! 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

StayHealthy!

Darla

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"No Ice Please."

My husband works for a company that specializes  commercial water treatment technology.   His company focuses specifically on applying UV disinfection for eliminating harmful bacteria and viruses from water.

Dan is always making sure our family doesn't receive ice in our water glasses.  Here is a great article letting you know just why you too may want to start say, "No ice please."
...Ice Machines Contain More Bacteria Than Toilet Water

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Coconut, Shrimp and Okra Soup (Dairy, Gluten and MSG Free)

I love this soup.  It has such a fresh taste, a hint of heat and includes one of my favourite vegetables, okra.  Okra is an excellent source of vitamin C and K.  Okra also has a lot of fiber and folate, making it a great pregnancy food as well.  (No I am not pregnant!)

Ingredients

• 1 diced onion
• 1 tablespoon olive oil
• 3 cloves minced garlic
• 1 teaspoon curry powder
• 4 cups water
• sea salt to taste
• pepper to taste
• cayenne pepper to taste
• 1 1/2 cups diced tomatoes (could use canned tomatoes as well)
• 1 diced bell pepper
• 1 minced jalapeno pepper (or to taste)
• 2 cups diced okra
• 1 lime juiced or 1 tablespoon lemon juice
• 1 can coconut milk
• 1 1/2 -2 cups cooked shrimp
• 1/3 cup chopped fresh cilantro

Directions

1. In a large pot saute onions in olive oil until soft (3-5 minutes.)  Add garlic and curry, continue to saute for another minute.
2. Add water, salt, pepper, tomatoes, bell pepper, jalapeno pepper and okra.  Bring to a boil and then simmer for 15-20 minutes.  
3. Add lime juice, coconut milk, shrimp and cilantro.  Simmer for anther 5 minutes.

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HAPPINESS DOESN’T JUST HAPPEN

Wouldn’t it be nice to wave a magic wand, and all of life is just how we wanted it to be?  We are blessed with the gift of life but how we live it is up to us, and that takes effort and choices.  There are consequences, hard lessons learned and happiness along the way, but ultimately it is in our choices that create the life of happiness we all desire.  Sometimes we do not even know what we want or how to create this happiness, and wander around going through some sort of life motions that we learned from healthy or unhealthy example.  Choosing the right way to create a life of happiness is quite the goal, but like anything else that takes time and effort, it is worth the journey to get there. 

I have gone through the ups and downs of not being happy in this journey of life, and have held onto the hope that God has a greater plan than I can ever imagine. Life has not been what I thought it would be as I contemplate it, but I am thankful for the life lessons of each circumstance that created an opportunity for me to learn and grow in positive ways. It took a choice for me to go to counseling during tough emotional times, to go to physical therapy during horrific physical times, and to rough up my knees in prayer during doubtful spiritual times.  All the choices to become a better person were in search of a happiness that I wanted in my life and I have always been in pursuit of all methods of work to reach that goal.

The pursuit of happiness also includes being a healthy person.  I believe that the two go hand in hand.  When we feel our best physically, it is easier to handle the emotional rides of life.  Also, when our “mental game” is healthy and our responses to life’s circumstances are handled with maturity, clarity, and good intentions this enhances our state of being healthy and happy overall. Happiness is a goal just like being healthy is a goal, and both are lifetime achievements.  There is no end to being a happy and healthy person, and each day is our chance to make choices toward being both. 

Easter seemed like the perfect time to share how important it is to be happy and healthy, and to take this opportunity to let you know that it is possible and necessary in this life.  Happiness does not just happen, but will take a commitment of self-discovery, and not being afraid to peel the onion and take a look at what is keeping you from being happy or healthy. This took years of work in my life, and I am thankful for it.  I will share that it has not always been easy, and nothing worth anything is, right?  My wish for you this Easter is health and happiness and for you to know that each day is a gift that provides a step closer to reaching those goals.  

Have a very Happy Easter from My Family to Yours

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Stay Healthy!

Darla

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Sculpted Ab Routine (Just 3 Exercises)

As I mentioned yesterday when I shared my meal plan, I'm currently 12 weeks out from my first bikini competition and this week, I start doing my ab exercise routine everyday.  I have definitely seen improvements in the last two weeks in the toning/tightening of my stomach. I'm sure it's a combination of my clean meals, workouts/cardio, ab exercises, and perhaps this cream I've been using.  The picture below was snapped on Monday morning (April 15, 2014).  

Now that I'm 12 weeks out, I'm doing my ab exercises every day.  I do 3 exercises in a row, and repeat them 4 times.  These exercises can be done in the comfort of your own home too.  

1.  Leg Raises- 20 reps

When I'm at the gym, I do leg raises on the roman chair.  

via

At home, you can do them lying on the floor.  

via

Watch the video HERE.

2.  Medicine Ball V-Ups- 15 reps 

These are really hard, but I'm getting better at them.

Watch the video HERE.

3.  Russian Twists- 20 reps

I don't use any weight, I just sit on the floor and touch my hands to the floor on either side. 

Watch the video HERE.

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12 Weeks Out // My Bikini Contest Meal Plan

This week we're turning it up a notch in both the workouts and meal plan.  I still have fat to lose so, right now, there will be no fat in my diet, no sugar, no dairy.  I have to say that the meal plan is not very exciting, just a balance of lean protein, carbs, and veggies - 5 times a day.  

This is similar to how I've been eating, but there are things I'm cutting that I previously had been enjoying:  coffee with creamer (I can have coffee but don't like it without a lot of creamer, so I'm trading it for black unsweetened tea), peanut butter and syrup (on my protein pancake), peanut or sesame oil, egg yolk, low sodium soy, salt-free seasoning (in my stir fry), and milk (in my cheerios), nuts.  

Keep in mind that this meal plan was given to me for my specific goal of competing in a bikini contest in 12 weeks, and based on where I am in my fitness journey.  I'm sharing it with you partly to document my process and partly to just give you an idea of what these "fitness girls" eat like if you're curious. 

Here are some examples of lean proteins and carbs:

Protein:

• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label

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My breakfast (egg whites and oatmeal) will be made into a pancake and eaten dry (no PB or syrup)- boo. 

Meals 2 and 3 look something like below, on a smaller (9-inch) plate.  It is actually so much food.  This is 5 oz. boneless, skinless chicken breast, 6 oz. sweet potato, and 1 cup veggies. 

I'm still eating on the go a lot.  

Meal 4:  3/4 cup egg whites, 3/4 cup brown rice, and 1 cup mixed veggies cooked in a skillet with nonstick cooking spray, but no seasonings 

Meal 5:  Protein shake with one scoop of protein, 6-8 oz water, 2 ice cubes.  I make it like this because it doesn't make a huge drink. 

I'm now buying bags of frozen veggies and frozen chicken because it's so much food to keep preparing.   

And I bought a food scale that I really like so I can get the measurements exact. It's super easy to use and lightweight.  I poured through all the reviews and think this was a great choice- well worth the money.  

I think I will get one cheat meal a week and I'm already craving my iced tall 2-pump mocha from Starbucks.  But, I'm so excited to see the changes in my body.  I can't say I LIKE to eat this way, but I've never done it so cleanly or consistently and I have been wanting to cut sugar for a long time, so here we go.  Since the beginning of this journey I just keep thinking, "Do the work. Trust the process." 

You can follow me on INSTAGRAM too!

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Kale and Chickpea Salad with Lemon Dressing

Kale salad is easily one of our favourite dishes.  Both my girls enjoy this salad as well.  I like this recipe as it includes some extra protein with the chickpeas.  You could use canned chickpeas but if you want to cook your own dried chickpeas, I have included some directions below.

Ingredients

• kale
• chickpeas
• chopped favourite raw vegetables
• chopped basil
• avocado
• drizzle lemon, honey and olive oil
• salt and pepper

Directions

1. Combine all ingredients and let sit for 30 minutes in the fridge to allow the flavours to settle together.

Soaking and Cooking Beans or Peas 

*I generally cook extra beans and freeze the remaining.   The method below will create approximately 4-5 cups of beans.

Option 1-soaking then boiling (more environmental, slower)

1. In a large bowl add 2 cups dry beans, rinse with water and remove any poor looking beans.  Add 6 cups fresh cold water to cleaned beans.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Option 2- boiling then boiling again (uses more electricity, quicker)

1. In a large pot add 2 cups dry beans, rinse with water and remove any poor looking beans. 
2. Add 7 cups fresh water to cleaned pot and bring to a boil, turn off and let sit for 1 hour  
3. Rinse beans  again and add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

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Healthy Pesto and Chicken Salad

If you've been a little burned out by all the prepared meals I've been sharing here, you're in for a treat with today's Healthy Pesto and Chicken Salad recipe from Morgan of Morganize with Me.  She's a girl after my own heart with a passion for health, exercise, organizing, and of course, her family (they have three adorable youngsters) and are currently living abroad.  That she lists "Target, pedicures, books you can't put down, and happy tears" as some of her favorite things makes me adore her even more.  I hope you like this healthy pesto and chicken salad.  I told Morgan I've never made pesto before, but this makes me want to give it a go!  And chicken for added protein? Perfect!

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I'm really thrilled to be here today and to share a yummy recipe with you! I'm also so happy that spring time is here. The fact that I am able to start wearing my flip-flops again just makes me giddy. Do you know what also makes me giddy? Being able to just toss a salad on the table for dinner. Especially if it falls into the category of being a "one dish" salad. (Meaning I don't have to make other sides.) This Healthy Pesto and Chicken Salad is the perfect example of a "one dish" salad. It is packed with protein and veggies and topped off with a homemade pesto dressing.

 

This simple salad is a recipe that you can whip up ahead of time and have waiting for you when you roll in at the end of the day. (Just keep the lettuce and pesto dressing separate from the pasta mixture. Then toss and serve together when you are ready for meal time.)  

Healthy Pesto & Chicken Salad

Serves up to eight salad lovers.

Pesto

• 2 cups basil leaves
• 1 cup parsley leaves
• 6 tablespoons chopped walnuts (toasted)
• 3 tablespoons olive oil
• 2 tablespoons white wine vinegar
• 1 teaspoon salt
• 2 garlic cloves

Combine all of the pesto ingredients in a food processor; pulse 5-6 times or until finely minced. Set aside.

Pasta

• 4 cups cubed cooked skinless, boneless chicken breast
• 3 cups uncooked bow tie pasta
• 2 cups quartered cherry tomatoes
• 4 tablespoons chopped pitted kalamata olives
• 8-12 curly leaf lettuce leaves

Cook pasta according to package instructions, drain and rinse with cold water.

Combine (cooled) pasta, chicken, tomatoes, and olives in a large bowl. Add pesto to pasta mixture, tossing gently to coat.



Then place 1-2 lettuce leaves on each plate and top each serving with pasta mixture.

Toss this delicious salad on the table and you can say; "Dinner is done!"

Also if you prefer gluten-free just omit the pasta and replace with a gluten-free pasta, such as a quinoa. And if your kids aren't interested in the lettuce - just serve them the pasta portion.

Are you a fan of salad like me? How about flip-flops?

Enjoy your spring!

Morgan is the energetic and motivated, but also realistic girl, behind Morganize with Me. She specializes in Personal Organizing and Personal Training. Her mission is to share tried and true techniques that she hopes will encourage her readers and clients as they focus on their health and homes. She believes in simplifying, prioritizing, and measuring progress one day at a time.

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