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 ūüôā

The Get In Shape Girl

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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.

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 Р123.

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 ūüôā

– 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 Р55% 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 РRyan 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 РRyan 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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Download NOW at www.thegetinshapebooty.com

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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?

Download NOW at www.thegetinshapebooty.com

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Buy Me Some Peanuts and Cracker Jacks… and Nachos, Pizzas and Stromboli

Posted on April 8, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , |

This season Fenway Park got some new foods provided by Aramark. ¬†Now you don’t have to just head to McDonald’s, a Chinese buffet or a bakery to consume all of your daily calories in one sitting. ¬†Here’s a list of some of the new foods and some of the highlights you get along with them.

Monster Dog – The “dog” itself is only 160 cals, but 130 come from fat!! ¬†14 whopping grams of fat, 5 of which are saturated, which is 1/4 of the sat fat you should max out at a day. ¬† ¬†Oh yeah, and 1/5 of the sodium you should have each day.

A 140 pound woman would have to dance for 55 minutes to burn those calories.

Whole Pizzas¬†– Brick oven pizza.. okay.. I’ll just tell you about 1 slice of pepperoni, not the whole pizza…¬†This still rolls in with 396 cals a slice and over 16g of fat and 42g of carbs!

A 140 pound woman would have to hike for an hour minutes to burn those calories.

Chicken Parm Sub РA chicken Parmesan sub has a total of 467 calories. Fat provides about 117 calories and  23 percent of the total calorie requirements for one day.

A 140 pound woman would have to 2 and a half hours of housework to burn those calories.

 

Meatball Parm Sub РWhoa whoa whoa.. weighing in at about 800 calories.  Need I say more?!?

A 140 pound woman would have to run 10 minute miles for 80 minutes to burn that many calories.

Veggie Stromboli (which specifies spinach and mozzarella) РYou think you are being good by ordering something with spinach but this baby has 590 calories, 18.7g of fat, 7g of sat fat, 1471 mg of sodium, and 76.7 g of carbs.  Ugh.

A 140 pound woman would have to jump rope for 70 minutes to burn those calories.

Pepperoni & Mozzarella Stromboli Р754 calories, 32 g of fat (13 g of saturated fat), 1705mg of sodium, 75g of carbs!!  wow.

A 140 pound woman would have to rollerblade for 65 minutes to burn those calories.

Double cheeseburger – Over 400 calories and 23g of fat. ¬†And that’s not the healthy fat folks!

A 140 pound woman would have to row on a rowing machine for an hour to burn those calories.

Funnel Cake – 276 calories, 14g of fat, 62mg of cholesterol (thanks to the fat in which it is fried!), and 29g of carbs.

A 140 pound woman would have to cross country ski for 40 minutes to burn those calories.

Home Made Cookies & Brownies (that you don’t even have to leave your seat for) – In a small cookie you will get 167calories, 7.7g of fat and 23 g of carbs. ¬†The brownie has 238 cals!! ¬†Just one lil’ brownie.

That’s 40 to 50 minutes of playing softball.

Milkshakes – Just 10 ounces (just over a cup)of a milkshake carries 360 calories and 60 g of carbs, most of which come from sugar.

A 140 pound woman would have to climb stairs for 50 minutes to burn those calories.

Lobster Roll – Just the filling gets you nearly 12 g of fat and 528 mg of sodium which is 22% of your RDA.

Veggie Burger  Рcalorie wise not as bad of an option but what is this being topped with?  whole fat american cheese?  what kind of bun?  how much sodium are we talking?  is this even good?

Veggie Dog – see above..

 

What do you guys think.. is it worth it?

When you head out to places you know there are little to no healthy options, what do you do to stay on track?

 

Kyra,

The Get In Shape Girl

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Bikini Show Update #10/ 4 Weeks Out!!

Posted on April 4, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , , , , , , |

The countdown is on in the matter of days now!!! ¬†It’s April 4th today, so that means in 26 days I will be strutting my stuff on stage in front of thousands of people and JUDGES.

Excuse me one moment.. I need to go have a little panic attack for a moment….

Okay, I’m back.

My nutrition has changed a little. ¬†Every other day I can have 1/4 cup of starch in my first 3 meals of the day. ¬†The other days I can have 1/4 cup of starch twice a day. ¬†I go from having about 110 – 130g of carbs to about 70 or 80g of carbs. ¬†It makes a little difference, but I’m not left hungry or anything. ¬†On the days I can have starches three times I have..

1/4 cup oats at bfast, 1/4 cup sweet potato mid-morning snack, 1/4 oats pre-workout snack

On the 2-carb days I save my carbs for bfast oats and pre-workout oats. ¬†I recognize my body likes the oats before I go get my ass beat at CATZ or at Prana power yoga. ¬†I like the oats pre-workout because the carbs give me energy, most importantly, and they don’t make me feel too full to do my twists in yoga or my box jumps at CATZ.

What else is new…. I have been doing a lot of posing and walking in my shoes but I still need more work. ¬†I really need to get my step, turn & drag down. ¬†I always feel so imbalanced which is odd considering the amount of yoga I do. ¬†So to counter this, I am going to wear heels in general most places I go aside from the gym/ work.

I had a private session with Annette Perry. ¬†She is amazing. ¬†She’s won Ms. Bikini before, has competed for a while and is very well known for her walk and stage presence. ¬†She’s definitely a name to look out for. ¬†So when I saw her available for a private session on PBO, I jumped at that opportunity right away! ¬†She’s so super sweet and gave me lots of helpful advice.

I have decided on Popeye as my theme wear in the competition so she helped me choreograph my walk to go along with my theme. ¬†I’m going to be spending ¬†A LOT of time on this for the next 26 days.

That being said, I need to post my progress pics.  But first, I want to tell you guys a little something..

I’m learning a lot by doing this competition. ¬†I have gone through some serious ups and downs with how I feel about my body since I began, so much it’s going to take up a really long blog so I’m not going into that now. ¬†I’m learning about how to avoid binge eating – why it happens and how to stop it. ¬†I’m learning a lot about exactly how much impact nutrition has on the body because I have to say, the physical training aspect isn’t that difficult nor is it terribly different from what I’m used to. ¬†I’m also learning that not drinking isn’t so bad. ¬†It’s been six weeks and I really don’t miss it for the most part.

But one thing I have not learned yet is patience. ¬†Many say patience is a virtue, and I’ve always said I must not be very virtuous. ¬†Or maybe I am. ¬†I know that body changes do not happen overnight, hence why I always post my progress pics and have them all saved so you guys can see how drastically my body has changed since Feb 1. ¬†So in that regard I am patient because I don’t expect to see a difference in my body very quickly. ¬†But I am just really getting impatient with people and very irritable. ¬†It’s really unfortunate too because I realize how lucky I am to have all of these amazing opportunities, but lately I just feel very blah.

I was a little sick at the end of last week so I am hoping that it’s just a lack of energy from fighting off a cold virus but I’m not even feeling my meat-head lifts ūüė¶

I guess I can’t be ON all the time, can I?

Hopefully my next update post will be a little more upbeat and energetic.

I’m gonna go strut around in my stripper heels now while I make turkey & broccoli slaw lettuce wraps for dinner and hit the hay early tonight for my 4am wake up call tomorrow!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Get In Shape Girl

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