Posted on May 11, 2011. Filed under: Uncategorized |

Hi everyone.. this blog has moved.  Please go to http://www.thegetinshapeworkoutplan.com or http://www.thegetinshapegirl.com to find my new site!!!!!

The Get In Shape Girl

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Bikini Competition Binges

Posted on May 9, 2011. Filed under: Uncategorized |

One thing I wanted to talk more about on this blog was my food and how I felt throughout the entire process of preparing for my bikini competition.

As you can imagine the meal plan was strict. I mean, let’s say for example I was told to eat a starch, a fruit, a veggie, a fat and a protein, I would be able to pick from a handful of items so it wasn’t like I was forced to eat one particular food item every single day. But as the competition got closer and closer certain foods were taken from me. I remember when bananas were taken from me. It was not a very happy time for me. haha.

Before I began this training, I had always eaten relatively healthy. I love Tosca Reno and I love the Clean Eating diet. There’s so many health benefits, it made me feel so good to eat clean and my body reacted well to it and I managed to stay thin and full eating like that. However, when I felt like having some cinnamon toast crunch after a grueling workout, I would do just that.

But looking back, I think because my meal plan was so strict I would freak out by making absolutely sure I wasn’t going over by a tenth of an ounce on my food portions and I would get so frustrated by foods I wasn’t allowed to have.

I focused so much on all of the foods I wanted like peanut butter, more oatmeal, bananas, protein bars, dark chocolate, more sweet potato, coconut walnut chicken, etc that it drove me absolutely crazy. I was miserable.

So what would happen is that I would come home from a really tough workout at CATZ or Prana and I would be as hungry as a wild animal. I would blow through my veggies and meat and not feel satisfied. So I’d sit here and try to chug water and get work done, but still feel empty. So I’d head to the kitchen and have a spoonful of pb. Then I’d get a couple of pieces of dark chocolate. Then I’d sit down. Then I’d head back and get a protein bar. Then I’d get more chocolate or more pb. This would continue the rest of the afternoon until I’d finally feel so disgusted by myself and get upset.

But one night, OMG.. I had at least a half of a jar of pb. It made me sick to my stomach, literally. I got so upset with myself (I was already tired/ stressed/ frustrated), refused to eat dinner and went to bed at 8pm and cried myself to sleep.

After that I swore I wouldn’t take it that far again. I still had a few episodes like the first one I mentioned, but I wouldn’t let myself feel as bad about it. I recognized how unhealthy it was, mentally and physically.

I still haven’t solved it. And as I am pretty sure I want to compete again in June, I’m unsure of how I’m going to handle it this go ’round.

I think for the next time I need to be more honest with my coach and myself. I was never honest with her (or anyone really) about it. I would hide food so no one would know I had eaten peanuts or chocolate. I would only eat in my car so many times.

There was actually one day I went to the grocery store and got almond butter. Now trust me, I know better than to go to the store hungry, so I had eaten. And at this point I had decided to NOT keep nut butters in the house, period. But I got it anyway. So when I was putting my groceries in the trunk, I was looking for that jar of almond butter and freaked out because I couldn’t find it. I mean, I was trembling. Finally I found it and I sat in my car eating it, but completely freaked out someone would see me!

Another way I plan to combat this is that I’ll go ahead and plan to eat more on the days when I have a super intense workout. I found that on the days when I was eating 180g + of protein I wasn’t hungry so I think I’d be less likely to binge eat!

If you guys have any ideas on how to make this stop, any advice at all, please don’t hesitate to get in touch with me. I’m not incredibly well-versed on eating disorders but I really want to continue to be healthy and happy, but I also don’t want to throw in the towel just yet on competing.

The Get In Shape Girl

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Gettin’ Jacked ON Caffeine

Posted on May 6, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , |

This is slightly controversial because many will argue that consuming caffeine before a workout isn’t safe.  So before I go on about how much I love caffeine pre-workout I’ll cover the negative arguments:

– It can have a diuretic effect, which can lead to cramping if you aren’t well hydrated

– It can increase heart rate (so if you already have a high heart rate or are not well conditioned this is probably a bad idea for you)

– It can make you nauseous, have difficulty breathing, cause anxiety, and make you jittery.  So if you are very sensitive to caffeine, pre-workout is probably not a good time to consume it, if ever.

Now that that’s out of the way let’s talk about why some folks like myself, love it.

– It stimulates the nervous system so it will increase mental focus, energy production and acuity.

– According to Preworkout.com, ” It reduces reaction time to physical and visual stimuli, increases the heart and respiratory rates, and may decrease symptoms of depression. The level of stimulation varies depending on several factors, including the amount used, the level of tolerance a person has to caffeine (as seen with habitual caffeine users), metabolism, and other drug use. The increased energy and focus could certainly benefit the athlete going into a strenuous workout. There are some side effects to consider, however.”

So whether you want to take it is a personal choice.  How you want to get it and how much you want to take depends on your preference as well, though over 200mg is not recommended for anyone!
I love having a coffee before my workout.  So I do have a couple of shakes that you can make here to get your pre-workout protein, carbs AND caffeine!!  Here you go…

Frostee Flavored Protein Shake

Chocolate Banana Mocha Protein Shake

The Get In Shape Girl

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“Frostee” flavored protein shake

Posted on May 4, 2011. Filed under: Uncategorized |

I swear this tastes EXACTLY like a Wendy’s Frostee!!


1 cup brewed coffee

1.5 scoops MET-RX Ultramyosyn Cookies & Cream protein powder

Large scoop of ice


Put all into a blender and blend.  There should be A LOT of ice so it comes out super thick.


Cals – 165

Carbs – 3g

Sugar – 1g

Fat – 3g

Protein – 33g

The Get In Shape Girl

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My First Bikini Competition

Posted on May 2, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , |

Saturday I competed in the New England Fitness Atlantic Ms. Bikini Competition at Mohegan Sun in Uncasville, CT.  This was my very first competition and I worked really hard going into this.

Back in January 2011 I hired Julie Costa as my coach through Cathy Savage Fitness.  Honestly, there is no way I would ever consider competing if I had not hired Cathy.  My meals, my workouts and my walk were all completely mapped out for me.  I had assistance in picking out the right bikini, the right sports wear, the right heels.. everything.  It’s laid out for you perfectly so while I was so confused and at times overwhelmed, they made it so simple.

Anyhow, you guys all know about how much work I put in leading up to the competition, so I’ll just tell you about the day itself:

It started at 5am, after very little sleep, when I put on a layer of Bronze Angel over my spray tan. At 7am I had an appointment with my very close friend Bre Welch to have my hair and make up done.  Bre is amazing.. I would never let anyone else put make up on my face for any major event.  She knows exactly what I like, she’s great at what she does and it was so nice to be around her.

Once that was taken care of I headed down to the dressing rooms where I was crammed in with probably 30 other girls.  I’m girly.. I enjoy being pretty.. but I don’t enjoy being in a way too crowded room full of women obsessing over make up and their tans smudging.

My first time on the stage was in the sports wear round.  Not all federations do sports wear, but basically it means you wear a slutty halloween costume on stage.  I’m not sure why we do this, but it was kind of fun and it gave me the chance to wear a costume I’ve always wanted to wear but never had the body.  I chose Popeye because I loved spinach so much and I really needed an excuse to kiss my bicep on stage. 

http://espn.go.com/espn3/index?id=176735  Watch for me at the 25:00 minute mark.

I can’t even remember being on stage the first time because my nerves were so crazy.  Right before I went on I kept trying to tell myself to relax, but I ended up not even being able to take full breaths.  Haha.  So according to Julie, I did great.  I do think I could have slowed that one down a bit though.  My scores were: 10, 9, 10, 12, 12 out of 15.

Then between 12:30 and 5 we had a break, so I went up to the casino and hungout with Bre and Ryan & Jimmy.   I had to get back down to go on stage in my bikini at 5:30.  This time I felt so much better because I had already been on the stage at that point, and knowing my friends were in the crowd made me feel like I wasn’t alone.  Apparently because I was more comfortable I did quite a bit better because my scores were: 12, 9, 11, 12, 12.

I wonder if it was being around my friends for a few hours or if it was the Pedialyte and Swedish Fish that made me place higher!

Earlier in the day I was turned around to tape my booty shorts to my ass and I was so dehydrated that I got a cramp in my peck.  Yes, I said peck NOT boob.  When you are at 14.4% body fat, you do not have boobs anymore unless you pay for them.  Now, before I say this, I want to put it out there that I have nothing against plastic surgery.  One day I plan to get boobs too.  But this competition wasn’t what I expected.

After the second time on stage, we had another 3 hour break before we had to line up to announce the top 5 so I spent that time hanging out with my friends, having a couple of drinks and eating a chocolate chip cookie.  Then  we were called to go on stage, but somehow something got messed up and we had to sit in our bikinis in the freezing cold for god knows how long to go out.  This was now the most miserable part of my day.  I was tired, hungry, thirsty, annoyed and a bunch of other things that were just not good.  We finally went out and the top 5 from my short class were called, all of which were Savage girls.. yay!

I ran back to get my stuff, threw my dress & flip flops on so fast, zipped up my suitcase and RAN back to the casino so I could just be with my friends.  I was so sick of all the pageantry and estrogen I couldn’t get out of there fast enough.

At the end of the experience I can tell you  a few things..

1. I learned a lot about nutrition from the experience.  I learned what my body responds to, what to eat when and why, etc.  I learned a lot about cardio, how it effects your body in addition to lifting and how frequently each should be done, etc.  I learned more about fitness which is good because I like to always be learning more within my profession.

2.  I learned a lot about myself.  I experienced so much when it comes to food.  I can’t wait to write my “diary” blog about this.  The eating was so hard for me.  I wanted things I had never wanted before.  I binged a lot and had a very hard time with that.  Now that it’s over I don’t even want anything but healthy food.  There is currently protein bars, cinnamon toast crunch, brownie mix, carrot cake and cheesecake in my house and I’m okay with it.  I don’t feel obsessed with it now.  I can look at it and not binge on it or even eat it at all.

3. I’m glad I accomplished my goal that I set out to do.  It took hard work to do all the workouts, all of the posing classes, prepping measuring all my food and carrying bags of chicken and asparagus to bars with me.  It was hard missing out on social events where I knew I couldn’t handle being around food, or just feeling like I couldn’t do things with friends because I wasn’t eating or drinking anything other than chicken, asparagus and water.  And it took balls to get on stage in a scrunch butt bikini and let people JUDGE me.

4. It was expensive and a lot of hard work to be on stage for 90 seconds of my life.  Do I still feel like it was worth it?  Yes.  I really enjoyed having a goal and a date.  It forced me to work hard instead of just being like “I’d like to lose 5 lbs” then never really following through or not knowing how.

HOWEVER… I also realized a few other things that weren’t so great…

5. My day completely sucked.   I don’t like being in a packed dressing room amongst strangers feeling like it was impossible to make friends or find anyone I had very much in common with.

6. I really thought that since this competition was geared toward fitness I would make more friends with similar interests of wanting to lift weights and do tough workouts, yet look pretty.  It wasn’t what I expected.

Most of all though I can 100% see exactly who I am…

I am the girl who wants to sit at a sports bar or a football game and eat wings and burp really loud with the guys yet still look cute doing it.  I don’t need foundation.. I don’t need stilettos or a super tight dress… I am completely confident in who I am and I no longer mind getting on stage and letting some strangers judge me based on what my ass looks like.  My ass looks good!!!  I work really, really hard on it.  As a matter of fact, I love to be able to lift heavy with the boys too.. and I can look cute doing that too.

Now many of you will ask if I’m going to compete again.  I’m not going to say NEVER, but I am going to say that I have no plans to do so.  I’m taking some time to re-evaluate what I want to do.  I have some ideas for goals so I’m just trying to figure out exactly what I want to do with them.

The Get In Shape Girl

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Bikini Competition Show Check In

Posted on April 30, 2011. Filed under: Uncategorized |

Hi everyone, it’s the night before the show and  many of you will be reading this the morning of, so if it’s not too late, you can watch me on ESPN3 between 12 & 1pm.  I’m competitor #84 and I’ll be in the Popeye themewear.  Then you can check me out later on ESPN3 between 645 and 730, I’ll be in a teal bikini.

Anyway, I just wanted to give you guys an update on everything that’s been going on this week.  My life has been a complete whirlwind since Wednesday.  Well Wednesday was my last CATZ workout before the show.  It was such an amazing workout.  I did exactly what I needed to do.. Barbell Snatches and sprints.  Well we did a lot more than just that, but I felt the need to highlight those because I love doing barbell snatches and I got my heart rate up to 190 in my sprints.

Thursday I got a mani/pedi and a massage.  I’m getting used to the nails.  I got that shellac stuff and I feel like my nails can’t breathe, but they look pretty.   Thursday was really hectic because I still had to do my finishing touches to my Popeye theme wear and I also had to cook all of my food for the trip.

See, Wednesday I was cooking my tilapia dinner and my sweet potatoes and I realized the oven wasn’t very warm and the stove was definitely not working.  Really??!?!?!?!  No stove or oven to cook my fish, chicken and sweet potato.  This is not good.  What’s a bikini competitor to do?!  Freak out?  Yes.  Check.  What’s a bikini competitor who practices yoga to do?  Relax.  Once I calmed down my mind could think clearly and I realized I could just get a George Forman, so that’s what I did.  Here’s all my food for the trip:

Friday morning I took care of all my packing, a spray tan and hit the road to Mohegan Sun in Uncasville, CT.  I got registered and checked in with my coach, and now I’m back at the hotel.

My mind is not the same right now.  I’ve noticed for a few days now my mood swings are more magnified.  I am far more irritable than usual.  I’m tired.  I’m cranky.  I mean, I’m happy, but my patience level is VERY low.

Right now at this moment, if you asked if I would go through this again, my answer is hands down NO.  I miss being able to eat what I want.  It’s not like I want to go get french fries and dip them in a Wendy’s Frostee (which I used to do back in my teenage fat-girl years) but if I want my Coconut/ Walnut chicken at 8pm, and I want 8 ounces of it, then let me have it!  I feel really bad because I know all of these girls work so hard for this, and I just feel like they all love it.  They all found their place here and this is what they do now.. they are fitness competitors.  But I don’t think it’s for me.

I love working out.  I love it more than anything in the world.  I love picking up and setting down heavy weights.  The harder the workout the better.  I love challenging myself to things I never thought I could do.  I love being strong.  I love seeing visible abs.  But having someone judge me based on how big I smile on stage?  Or sitting around spray tanning and getting my make up and nails done just isn’t what I love.  I can’t wait until sometime tomorrow night where I can go to be with my friends and relax.  I’m ready to go back to being that football watching, wing eating girl with the really loud belches, yet still pulls off looking cute!

So now that I’ve gotten all of that off my chest, I did realize something else the other day…

 It finally hit me that I should feel proud.  All along I’ve thought this wasn’t a very big deal at all because I don’t consider the workouts to be hard work or difficult to keep up with.  I have not been perfect on my nutrition.  Granted it’s better than average, but there’s girls out there who are doing this who I’m sure have been on point.  But still.. it hit me today and I almost teared up because I realized that I set a goal and I followed through no matter how tough it got.  My finish line is approaching and I’m freaking out because it really has been such a huge commitment and big part of my life for several months now.  I’ve wanted to give up several times.  I’ve gotten mad, felt like a failure, cried and screamed many times.  But I now need to remember that I should be very proud of what I’ve done.  Most people can’t or won’t ever do something like this in their life.

I was walking through the casino today and I saw these signs.  Michael Jordan owns a restaurant here and these were outside his place.  I find this to be a little TOO coincidental because as many of you know I’m from NORTH CAROLINA!!!  I grew up watching the Tar Heels and I love them so so much.  I love Michael Jordan because he’s a Tar Heel.  So to see these outside his place made the words really speak to me and I want to share them with you.

At the end of the day I’m doing this for you guys.  I want to show people that they can achieve their goals, no matter what they are.  I’m doing it.. this may not be your goal, but I’ve stuck it out.  Now I want each of you to show me that you can too.  I’ll be thinking of all of you tomorrow.

The Get In Shape Girl

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Bikini Competitor Pancakes

Posted on April 27, 2011. Filed under: Uncategorized | Tags: , , , |

These are so versatile it’s amazing.  If you can only eat 1/4 cup of oats, that works.  If you are allowed more, you can add more!

If you are missing a certain flavor like for myself, I miss bananas, so I added banana extract.. but if you are more of a vanilla or almond girl, add that!  Plus, there’s so many different flavors of protein powder, you can pick whatever you like!  Here’s my version…


1 cup egg whites/egg beaters

1 cup chopped spinach

1/4 cup oats (quick cooking, uncooked)

1/4 cup diced strawberries

1/4 scoop vanilla protein powder

1 teaspoon banana extract


Throw it all in a bowl and mix together.

Pour into a frying pan & let cook until done on one side, then flip & cook until it’s cooked through.


Calories – 217

Carbs – 19g

Fat – 0g

Protein – 33g
*You can add sugar free maple syrup to this, but I didn’t factor that into the nutrition.*

The Get In Shape Girl

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Download NOW at www.thegetinshapebooty.com

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Bikini Show Prep Update #13/ WEEK OF SHOW!!!

Posted on April 25, 2011. Filed under: Uncategorized | Tags: , , |

I’m officially in my last week of show prep. I’ve been given my last week of meals which is really interesting and is going to leave me feeling empty. Not empty because it’s not enough food because I’m quite sure the calorie intake will be fine, but certain foods are being taken away that I’m used to having and I know from when I did “The Shred” last summer, when you are done eating you don’t feel done. It’s going to be tough to overcome, but right now I have so much focus & determination I feel like I’m someone else.

I’ve been going to posing sessions every Friday morning at Cathy’s studio and it’s always a smaller crowd which is nice. It has helped so much because we get more individual attention. And the last two Sundays have been two hour sessions which has been good too.

A couple of weeks ago while in yoga our teacher read to us a meditation from this book, Journey to the Heart, by Melody Beattie. This particular meditation is all about relaxing and it spoke to me, so much so that I’ve read it over and over (from my own copy of the book) since she read it to us.

When we are in posing class we take turns, one at a time, walking onto the floor, hitting our poses in front of 30+ other girls and Cathy as well as other coaches. It’s insanely nerve-wracking for me and I get so nervous I just stop thinking and get super flustered and usually end up messing up my footing and bobble around in my shoes.

But for the very first time today, right before it was my turn I recalled this passage from the meditation…
Too often out of sheer habit we tighten up, tense up and then approach life from that stance. When we have something to do, our automatic response may be to tense up- shoulders and neck strained, back bent and cramped, breathing shallow. But anything that needs to be done can be done better if we’re relaxed.

And I made it through all of my walking and poses in front of everyone with 100% self-awareness of exactly what I was doing and made every move with confidence and HAD FUN. I owe this to a lot of practice which just goes to show that practice makes perfect!

So yes, I am excited about the show now. I’m excited to get on stage and show off my hard work.

Right now I’m experiencing the calm before the storm.. as of Wednesday my life gets crazy! I can’t wait to tell you guys all about it….

On to the pics 🙂

The Get In Shape Girl

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Download NOW at http://www.thegetinshapebooty.com

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Food Blog

Posted on April 23, 2011. Filed under: Uncategorized | Tags: |

WARNING: This blog contains photos of really delicious food that may disrupt your diet if you are limited your refined sugar and fat intake.  But in one week from today I will be able to eat any  of this I want!!

The Get In Shape Girl

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Download NOW at www.thegetinshapebooty.com

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Hamburger & Broccoli Slaw

Posted on April 20, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , , |

I used 93% lean ground beef because I couldn’t find anything less.  I’ve used ground turkey but today I felt like I needed some red meat, when my body tells me this, I gladly listen.


6 ounces lean ground beef

1 cup broccoli slaw

1/4 cup onion


Put it in a pan, mix together, cover and let meat cook.


Cals – 321

Carbs – 13g

Fat – 12g

Protein – 41g

The Get In Shape Girl

Have you gotten your FREE copy of The Get In Shape Girl’s Ebook on How To Get A Better BOOTY?

Download NOW at www.thegetinshapebooty.com

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