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.

Ingredients:

6 ounces lean ground beef

1 cup broccoli slaw

1/4 cup onion

Directions:

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

Nutrition:

Cals – 321

Carbs – 13g

Fat – 12g

Protein – 41g

The Get In Shape Girl

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Bikini Show Prep Update #12/ 2 Weeks Out

Posted on April 18, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , , , , |

Holy crap.  It’s here.. it’s really happening.  OMG.

So not a lot to update you guys on.  My weight is down to 120 – 123.

I’ve been going to posing class twice a week.. for an hour on Fridays and two hours on Sundays.  It’s so helpful to walk, smile and pose in front of our coaches.  It’s way more intimidating to do it in front of them than it is to do it on my own, which I have been doing a lot of.

I steal the key to the yoga room where there’s a wide open space a mirror at my gym.  I can be alone there in my heels with Britney blasting on the speakers.  I am trying to take on a totally different persona but it’s weird.  I’m so not the kind of girl who wants to be on stage in a tiny bikini and heels.

I thought I was.. I mean, I love attention and I love being pretty but as it turns out, I’m kind of more of a dude than a super girly girl.  But I think I got into the whole thing because I love lifting.  Ryan and I were talking about that this weekend actually.. how my favorite things in life are eating, lifting and pooping.  I really am a dude, huh?!

So this week I’ve been eating a lot of fish.  I’ll leave you guys with some very useful and important facts about fish and why it is awesome.  I personally enjoy tilapia, mahi, salmon and tuna.  There’s obviously a lot of other fish in the sea, but I don’t know if I like them.  I know I like these and have a lot of recipes in the recipes section of my blog.  Anyway, here’s some fun facts:

– Research has shown that fish oil can reduce morning stiffness and the number of painful joints in rheumatoid arthritis patients

– Fish oils help prevent heart disease, depression, and cancer

– Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels 🙂

– Fish oils decrease inflammation

And now, progress pics…

The Get In Shape Girl

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Carbo-Loading

Posted on April 17, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , |

This Monday is the Boston Marathon, one of the most popular of all the marathons in the world and my boyfriend is running.  As you all know I am training for Ms. Bikini April 30th, so only 12 days after his 26.2 mile stroll.

So this means his eating habits couldn’t be any more different than my own.

Granted, when nearing a run of this magnitude, I don’t think eating anything that could potentially upset the stomach would be a good idea, when you area gearing up for this kind of race, you can generally have a pretty lax diet.  This includes and lots and lots of carbohydrates.  For my training, my carbohydrates (minus veggies) are depleting by the day.

Carb loading is the act of adding more carbs to your diet so you increase the amount of fuel in your muscles to improve your ENDURANCE activity.

By endurance I mean more than a 5k people.  This is an event that should last about 90 minutes or more.

According to the Mayo Clinic, ” Any physical activity you do requires carbohydrates to provide you with fuel. For most recreational activity, your body uses its existing energy stores for fuel. But when you engage in long, intense athletic events, your body needs extra energy to keep going. The purpose of carbohydrate loading is to give you the energy to complete an endurance event with less fatigue, improving your athletic performance.”

Carb loading also doesn’t mean just a pasta dinner the night before a race.  Honestly, if you aren’t used to a pasta dinner, it wouldn’t be advised the night before a race because who knows what will happen to your digestive system.

How To Carb Load Properly…

About a week before your event you want to increase your carbohydrate intake to 50 – 55% of your daily caloric intake (a DISASTER  if you are a fitness competitor, like myself) should be from carbohydrates.  That means vegetables, fruit and starches.

And 3 – 4 days out, 70 – 75% of your daily caloric intake should be from carbohydrates.

During this process you should be scaling back your activity level to very little if at all.  So if you don’t think you can make the full 26 miles, 3 days ahead of the race isn’t the time do your last long run.

So can you imagine what it’s been like lately with one runner in the house consuming carbs like it’s his job while I’m carb depleting and wondering why my belly is still poking out so far?!

Here’s a few examples of how our eating habits have differed this week:

Wednesday night’s dinner – I had mahi and veggies.  Ryan had mahi, veggies and brown rice.

Thursday’s breakfast – Ryan had two servings of an unmeasured amount of oatmeal. I got a 1/4 cup of oats.

Friday – Ryan ate fruit and bagels before heading to dinner where he got breaded salmon with mashed potatoes.  The he went for ice cream. I had seared tuna, asparagus and a stick of gum.

Saturday – Ryan had pizza.  I had tupperware chicken and brussel sprouts.

While his food sounds fantastic and mine sounds bland and so not glamorous, I don’t think I could stand the feeling of bloat or softness endurance athletes have to deal with.

So I’ll take my chicken, fish and veggies while I watch him cross the finish line knowing that in less than two weeks I’ll be walking proudly across that stage at Mohegan Sun!!

The Get In Shape Girl

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Mahi with Mango and Peppers

Posted on April 16, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , , , , |

I needed to eat a piece of fish and had some random things in my house, so I threw a quarter cup of chopped mango and a handful of frozen red, green & yellow peppers in a pan and cooked until the fish was cooked through.  That took all of about 5 minutes.

Calories – 151

Carbs – 12g

Fat – 1g

Protein – 25g

The Get In Shape Girl

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Tilapia & Veggies

Posted on April 13, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , |


Ingredients:

4 ounces tilapia

1/2 cup sliced zuchini

.5 ounces spinach

1 cup fresh sliced mushrooms

Lemon pepper

Directions:

Place tilapia and zucchini in pan and sprinkle with lemon pepper.  While this is sauteeing steam your spinach and mushrooms.

Put all on a plate together and chow!

Nutrition:

Cals – 180

Carbs – 14g

Fat – 4g

Protein – 29g

Not a lot of calories for a TON of food!

 

The Get In Shape Girl

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Banana Bread Oatmeal

Posted on April 13, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , |

Ingredients:

1/4 cup oats

1/2 banana, sliced

1/2 scoop vanilla whey protein powder

1 tablespoon finely chopped walnuts

Cinnamon

Directions:

Cook oats & protein in water in microwave.  Mix the rest of the ingredients and stir.

Nutrition:

Cals – 237

Carbs – 30g

Fat – 7g

Protein – 16g

The Get In Shape Girl

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Bikini Show Update #11/ 3 Weeks Out!!

Posted on April 11, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , |

OMG.. Only three weeks left until my show.  It’s amazing how excited I finally am.  Seriously, if you know me or have been reading my blog you know the range of emotions I have experienced since I began in January.

Let’s see.. in early January I was feeling out the process and deciding what I wanted to do.

Late January I had hired my coach, Julie, a Cathy Savage coach and was excited as heck to get started.

Middle of Feb it still seemed very surreal and far off.  I still had a birthday dinner at The Palm (i.e. steak and mashed potatoes), a half marathon and a trip to Florida to get through.

Early March is when I really felt like I started to buckle down and take things seriously.  Perhaps a little too seriously.  My eating became totally out of whack.  I hated the process.  I grew tired of eating microwaved chicken and veggies all the time.  I loathed measuring my food.  I wanted so badly to back out because I was just angry.  My anger turned into a complete lack of self control and some terrible eating habits (i.e. binging episodes, moments of self-hate, lots of tears, etc)

Late March I got my suit from Crystallini Bikini and I fell in love.  I started going to Sunday Sessions at CSF and met more girls going through what I was.  I started to feel connected to what was happening.  I began learning more and more about food addiction and how to control myself.

So far for April I am continuing with more of the same I felt in March, but way better!  I still have days where I just don’t feel like eating plain fish or wish I could have more starchy carbs.  But I see a light at the end of the tunnel now.

I have always been that kind of girl who refused to study for a test until the day before or felt a lot better writing a paper until dawn the day before it was due.  I don’t know what I’m wearing tomorrow much less think about preparing for a competition 6 weeks away!

But now, here we are with less than three weeks to go…

I feel very confident in what has taken place with my physical transformation.  When I tell you to be patient with the scale and even though you don’t see your results right away, it doesn’t mean they aren’t coming.  For the last two weeks I have weighed in at 125.  Prior to that I had seen a slight loss, but only from 130 lbs, which was my starting point.  Now, I know my body has changed, but I’m just kind of using the scale as my example.

Anyway, 125, 125, 125.. morning, noon and night.  It didn’t make a difference if I had just done 90 minutes of hot yoga or if I had just eaten a “huge” meal.  Then Saturday morning the scale read 122.  Wow.  3 lbs gone overnight.  Just vanished.  Sweet!  Then Sunday morning I was 120.  My jaw literally dropped.  I haven’t seen 120 lbs since I was probably 12 or 13 years old.  Then again this morning, I saw 120 again!!  So that just goes to show that your hard work WILL pay off.

So now as I get closer and closer to my competition I have to really focus on walking and posing.  I have my walk down.  The coaches at posing session seem to like it, which is good.  I can’t work on my posing enough though.  It still needs help, but it is so sososososososososo important.  I need to stand out to those judges!!!

I also have to work on the finishing touches like getting waxes, getting my bling, spray tan, nails, order extensions, etc.

So here we go.. here’s this weeks’ comparatives…

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Have you competed?  What kinds of emotions did you experience?

If you haven’t, what kind of emotions do you go through on your journey to being fit?

Kyra,

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?

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Salmon-Salad Wrap

Posted on April 1, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , |

Thanks to my girl Juli (loveofmylife) I remembered that Greek yogurt is such a good base for making “salads” like this one.

Ingredients:

App. 4 ounces FF greek yogurt     

6 ounces canned salmon

1 cup baby spinach leaves

1 Joseph’s brand whole wheat wraps

1 tablespoon chopped onion

1 teaspoon capers

1/2 teaspoon dill

Directions:

Drain salmon.

Mix salmon, greek yogurt (I like mine not to be too soupy, so I add the yogurt as I go and I usually have about 2 ounces left over,) onion, capers and dill in bowl.

Scoop onto wrap, add spinach, wrap and chow down!  

Nutrition:

Cals – 388

Carbs – 17g

Fat – 11g

Protein – 55g

 

The Get In Shape Girl

 

 

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No One Believes… I Used to be Fat

Posted on March 30, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , , |

My clients don’t believe me.  No one in the blog world knew me then.  My old friends who see me now are still in disbelief of how I’ve transformed my body.

When I was 22 years old, in 2003, I was a crazy party girl.  I was vegetarian who ate french fries, entire calzones and once I even ate an entire casserole dish of bean dip and bag of chips in one sitting.  I weighed 160 – 165 at 5’4″.  I didn’t exercise.. I thought sweating was gross.   I worked at Abercrombie and I wore a size large, I felt like I was being “hidden” because I wasn’t small.  I didn’t care.. I thought I was hot, but it did hurt.  It also hurt my pride when I was getting out of the backseat of my friend’s car and the inseam of my jeans split because they were too small.  One night I went out wearing a short mini skirt and ran into an ex who told me that “my outfit wasn’t flattering.”  I put that on him and just thought he was being mean because I didn’t see what I truly looked like and how big I was.  Finally, that summer I was in the backyard at my parents’ house in a bikini and my dad pointed to my stomach and asked “what is that?”  It hurt  A LOT but that’s exactly what it took for me to realize that I was overweight.  I was so unhealthy drinking as much as I was, eating horribly and never exercising.

I recently scanned some photos for a project I’m working on. Here are those photos…

I'm about 20 in this photo.. just got done eating chinese food

"Backstage" at a Taking Back Sunday show - 20 years old

My 23rd birthday party

Ryan and I at my 23rd B'day party.. isn't this crazy?!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

At the beach, embarrassed by my stomach

23 or 24 years old at CBGB's, NYC

Standing outside of a metal show, 24 years old

24 years old, top of the Empire State Building, depressed

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

There you go.. now you’ve seen it.  Looking at some of these photos takes me back to a place (mentally) I would prefer not to go back to.  I was horribly depressed during some of these times.  Actually, the photo snapped of me at CBGB’s, was the night that my ex told me I was dressed inappropriately.  I was.. hello.. my stomach was hanging out!

That’s beside the point.  The point I’m trying to make here is that I overcame this.  And so have millions of other folks who have decided to take control of their lives and make a change.

Whatever the reason is, know & have confidence that you can do it too.  And I can help.  Let me know what you want and we will make it happen.

 

Kyra,

The Get In Shape Girl

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Sweet Potato “Chips”

Posted on March 24, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , |

This is a staple in my house.  Like, so much to a point where I buy 12 sweet potatoes a week, easily.

Here’s what you do:

(It’s the easiest recipe on the planet!)

Ingredients:

Cooking spray

Sweet potatoes

Cinnamon

Directions:

Slice sweet potatoes (thicker = more moist, thinner = crispier)

Stack them all over the sprayed cookie sheet, they can be touching and layered over top of one another

Sprinkle with cinnamon to taste

Bake at 350 for 30 – 45 minutes (the longer, the crispier)

Nutrition facts:

Serving size = 1/4 cup

Calories – 45

Carbs – 10g

Fat – 0g

Protein – 1 g

 

The Get In Shape Girl

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