Bathing in Mustard and Other Random Fitness-Related Faves

Bathing in Mustard. Okay, hear me out. Maybe you body build. Maybe you CrossFit. Maybe you run long distances. Or maybe you work a corporate gig and always feel tight, stiff and achy. Shy of shelling out major bucks on massages every week, what are we supposed to do to alieviate sore muscle pain? If you've tried soaking in Epsom Salt, you've seen nothing in comparison to... you guessed it. Mustard!! I know it sounds so weird - but trust me on this. Found on Amazon or in your local Whole Foods Market, this stuff is the bom dot com (are people saying that anymore?!). Run a hot bath (as hot as you can take it), throw some of this mustard bath in and get ready to be pleasantly surprised at how amazing you'll feel afterwards. I've used this stuff for years - it's helped me through sore muscles due in part to CrossFit comps, training for my fitness comp, after triathlons, even after a long day of work. It even helps open up your sinuses and you'll notice you start sweating out impurities just sitting in the bath (may want to take a quick shower afterwards #justsayin).  

IT Band Pain. Gawdddd my IT bands are always in a constant state of torture. My monthly massages consist of me screaming bloody murder from the pain radiating out of my tight and over worked legs. Anyone else feel my pain?! (See what I did there - so punny!) For my fellow fitness enthisuiants constantly fighting IT band issues, I strongly encourage you to start incorporating some stretches post-workout. I've bookmarked this bad boy and plan to incorporate some much needed post-lifting stretches. Thanks Active.com! 
8 Yoga Poses and Stretches for Tight IT Bands

Tumeric Protein Smoothie Bowls. Switching up the beautifully delicious Acai Bowls I've been making lately, I decided to start experimenting with tumeric. I've begun incorporating it into a lot of my meals - and holy yumola. I invented this breakfast - which can literally be throw together in less than 5 minutes and can easily be taken on the go. Simply throw into a blender:

• 8 ice cubes (the more ice, the thicker it'll be!)
• 1/3 cup unsweetened Cashew Milk (I think this is way creamer and more flavorful than almond milk!)
• 1 scoop favorite protein (I love the way PEScience Snickerdoodle tastes in this - but anything will do)
• 1/2 frozen banana
• 1 teaspoon each of: cinnamon, powdered ginger and tumeric
• Blend!

If you're taking this on the go, you're done. If you're enjoying this at home, I like to pour the mixture into a bowl and top with 1 teaspoon of chia seeds and a 1 teaspoon of Cake Batter Buff Bake (because I'm obsessed and because some healthy fat is great since the bowl is virtually fat free). 

Macros for the bowl (without toppings): 171 Calories, 15 carbs, 2 fat, 25 protein, 8 sugar

I hope you give some of the three things I've been loving lately a shot. And if you do, I'd love to hear what you think!!

XO,
Jenn

*As always, all opinions are my own. I'm not being paid to endorse any products I blog about. 

Monday In Meals & The Importance of Nutrition Timing

Happy Tuesday, friends!

While it’s no secret I love blogging about topics including friendships, love and fitness, it seems as though my nutrition related posts are most popular (THANK YOU to everyone who reads!) I figured why not share a day’s worth of healthy, wholesome meals. So let’s jump in! Here’s what I ate yesterday:

Pre-workout snack {not pictured}

Cup of coffee (black) with 1 salt-free Lundberg brown rice cake topped with 1 teaspoon Buff Bake Cake Batter (my new obsession!). I LOVE these brown rice cakes – they literally have ONE ingredient in them. It doesn't get much better than that!

Macros for this meal: 93 calories, 15g carbs, 3g fat and 3g protein

Breakfast post-workout

Bowl of Cake Batter Zucchini Oats. My oh my this was delicious. And thanks to how voluminous the zuchinni made the oats, I was able to reduce the oats from 1/2 cup to 1/3 cup AND it kept me full until lunch!

Macros for this meal: 374 calories, 36g carbs, 17g fat and 23g protein

Lunch

Turkey tacos! I simply cooked ground turkey breast (the breast, as you might imagine, is much leaner than the dark meat which keeps your overall fat intake down) with ½ chopped onion. I weighed out a 3 ounce portion, and mixed up sriracha with non-fat plain greek yogurt and topped everything with 1 ounce non-fat cheddar cheese. I wrapped it all in a few leaves of butter lettuce. 

Macros for this meal: 288 calories, 27g carbs, 6g fat and 33g protein!

Dinner

Veggie & Egg “Fried” Rice. This is a weeknight go-to in my house. You simply cook 1/3 package of cauliflower rice (Trader Joe’s is my fave!), 1 cup fresh bok choy topped with one tablespoon of Coconut Aminos (my soy sauce substitute), and ½ cup egg whites and one whole egg. That’s it!

Macros for this meal: 193 calories, 13g carbs, 4g fat, and 24g protein

Post-Dinner Snack

Green Protein Shake. I don’t know about y’all, but I just love something sweet at night. I don’t buy cookies or ice cream because I WILL be tempted to eat them - so I rely on this little treat to satisfy my sweet tooth. Thankfully it’s super quick AND packed with protein. Simply mix in a magic bullet or blender: 5 ice cubes, handful of fresh spinach leaves, ¼ cup frozen banana, one scoop of your fave protein powder (I use PESCience Peanut Butter Cup as it tastes great and is compromised of Whey protein – which is quick to digest - AND Casein protein – which takes longer to digest), 1/3 cup unsweetened cashew milk and a splash of water. Blend and enjoy!

Macros for this meal: 159 calories, 13g carbs, 2g fat and 24g protein

You'll see I started out the day heavier in carbs (as I worked out in the morning) and slowly started tapering off. It's interesting to note even though dinner would appear to be 'carb-free' as the 'rice' was cauliflower - it still contained 13g of carbs as did my protein shake. This is why it's valuable to track your nutrition intake for a bit to see exactly what you're putting into your body at each meal. It's also worth noting I managed to get in 20+g of protein at each meal (minus my pre-workout). It helps to spread our your protein throughout the day to keep you fuller, longer! 

It's worth noting - everyone's nutrition goals are different - and no macro counts are a one-size fits all. For example, my body requires less calories than my boyfriend because I weigh nearly half as much and have less muscle mass than he does. However, I engage in intense exercise 5 days a week, so I may ingest more carbs and calories than another female at the same height/weight as me who happens to be sedentary. There are plenty of macro calculators out there to help - and while I'm NOT a nutritionist, I am more than happy to answer any questions you may have around nutrition to the best of my ability. If you're interested in calculating your own macros, I suggest starting with IIFYM (If It Fits Your Macros).

And speaking of. 

Did you know that the timing in which you eat certain foods matters? Let me explain.

1. Your body benefits most from eating more carbs and less fat in the meals around your workouts. So you'll see I ate a rice cake before and a bowl of oatmeal afterwards. Usually I top my rice cake with non-fat plain greek yogurt BUT that Buff Bake is brand new and called my name. 
2. I mentioned it earlier, but it's important to spread your protein intake as equally as you can throughout the day to keep you fuller, longer! 
3. Typically I eat more fat on non-weight lifting days and more carbs on days I lift weights. I've said it before in previous posts, but carbs are NOT the enemy. I repeat - carbs are not the enemy! You need them for energy - so stock up on healthy, nutrient-dense carbs such as sweet potatoes, quinoa, brown rice, old-fashioned oats and more. If you missed my post back in February on the importance of healthy carbs, check it out! 

I know this post contains a ton of information that may be brand new to you - as always, please feel free to contact me or comment on this post and I'm happy to answer any questions I can. Again, I am NOT a nutritionist nor am I a physician but I've been an avid fitness lover for quite some time and after doing quite some metabolic damage to myself after a fitness competition prep, I feel passionate about sharing helpful tips on how to live a healthy and balanced life. 

XO,

Jenn

Cake Batter Zucchini Oats

You guys. I just can't even hide this recipe from you. So I've been seeing tons of people posting on Instragram lately about Zucchini Oats and I just didn't get it. So you want me to grate up veggies and cook them into my breakfast? I was skeptical to say the least.

I am Captain Sweet Tooth over here so the opportunity to transform my breakfast into a mini salad (hey, green veggies count as salad-like, right?!) had me intrigued.

Well, after a kick-ass Monday morning workout, I came home and whipped up a bowl of warm, comforting yumminess. I was completely amazed how you couldn't taste the zucchini AT ALL -- AND it added so much volume that I was glad I dropped my usual 1/2 cup oat serving down to 1/3 cup. And for those of you meal prepping a few times a week, you can easily make a big batch and toss this into mason jars or tupperware for the week. It'll hold up perfectly!

If you only try one thing I've suggested, I say try this! And most importantly - have fun. Toss in whichever fruit you like. Leave off the almond butter. Add more. Take a better picture than mine. Use prettier plates. WHATEVER - just enjoy the blessing of cooking nutritious, healthy and fulfilling meals for yourself and those you love.

Happy Monday all!

XO,

Jenn

Cake Batter Zucchini Oats

In a small saucepan, add:

1/3 cup old fashioned oats

1/2 grated zucchini

Pumpkin pie spice

Enough water to cover

Bring to a slow boil, then drop down to a simmer. Cook 3 minutes or until most water has evaporated

Stir in 1/2 cup plus 2 tablespoons egg whites and stir, stir, stir to avoid scrambled eggs in your oatmeal (I’ve forgotten to stir and trust me – they scramble!)

Top your bowl with whatever floats your boat!

Pictured today:

1 tablespoon chia seeds

1 tablespoon(ish) unsweetened coconut shreds

1 teaspoon Buff Bake Cake Batter

2 ounces bloobs

As I’ve mentioned, I am not currently tracking macros, but I did enter this recipe into MyFitnessPal out of curiosity. Here are the macros for those interested:

Calories 374

    Total Fat 17 g     

             Total Carbohydrate 36 g               

           Dietary Fiber 9 g              

         Sugars 9 g           

    Protein 23 g       

What I'm Loving Lately: Food Edition

Can we just take a moment and discuss the pure disdain I have for salad dressing. Ever since I was a kid, there's just something off putting (okay, disgusting) to me about pouring oil on my food and eating it. Honestly it's not even the unhealthiness as much as it's the taste. Although it's a blessing in disguise I don't like it, considering nearly all salad dressing is fat and calorie laden. You could imagine my delight when I stumbled upon the holy grail of all salad dressing on my last trip to Whole Foods. This bad boy is so flavorful, the ingredient list is short (which I love!) and it has ZERO oil. I repeat - ZERO oil. WOO HOO! 

It contains: Fig Balsamic Vinegar (Grape Must, Wine Vinegar, Fig Must), Filtered Water, Pear Juice Concentrate, Mustard (Vinegar, Mustard Seeds, Salt, Spice, Turmeric), Non-GMO Corn Starch, Xanthan Gum, Black Pepper. 

My fellow food allergy sufferers will be happy to know it's free of gluten, soy, and dairy. I love putting it on kale salads, grilled chicken, and more. Even if you happen to love traditional salad dressings, I say give this one a shot. It comes in at 30 calories for 2 tablespoons (as opposed to 200+ for most dressings), 0 grams of fat and only 40mg sodium (most dressings pack 250mg+).

Ever since returning from Hawaii, the acai bowl craze has hit me hard. Something about the combination of perfectly blended fruit, topped with crunchy granola and raw cacao has my mouth watering as I type this. I hadn't actually ever tried raw cacao nibs until Kauai and now I'm hooked.

These bad boys are organic, kosher, vegan and raw - and happen to contain a naturally rich supply of antioxidants and dietary fiber (yay to healthy colons!). Raw cacoa nibs contain one of the highest dietary sources of magnesium (which is known to increase energy, calm nerves, relieve muscle aches and more). Since they're dried and milled at low temps, all nutritional benefits are maintained (unlike their far-off and not so related relative, the chocolate chip!). 

I love putting a tablespoon on top of protein shakes, acai bowls, and even topping rice cakes with almond butter and a few nibs. DELISH!

After Whole Foods, my go to grocery run goes down at Trader Joes. The two products I want to tell you about are my new faves - and for good reason! Okay, who of you have had the genius idea to rice your own cauliflower? {Hand raise} If you have, you know what a huge, giant, epic pain in the arse it is. Lugging out the food processor. Cutting up all the florets. Picking up said florets when they inevitably fall on the floor. Cleaning the food processor. Opening wine because now you're stressed AF and need to relax. Except now who will cook the cauliflower you just riced? UGH! Have no fear - Trader Joes Organic Riced Cauliflower is here! This little gem can be found in the frozen vegetable section and each bag costs a mere $1.99!!! I LOVE this stuff and use it in so many ways. I've made Beef Bulgolgi Rice Bowls, cauliflower pizza, fried rice and more. 

My other new fave from the frozen section at TJs is their Shrimp Stir Fry. This guy is perfect for a busy weeknight dinner when all you feel like doing is ordering in but want to keep things healthy. Literally, you dump the bag into a hot pan and let it cook up for a few minutes. The end. Sure, I doctor mine up with some coconut aminos, sriracha, toasted sesame seeds and set it atop my cauliflower rice mentioned above. It's full of protein, veggies, and flavor. When I was first diagnosed with a soy allergy I was devastated - my love affair with Chinese food was over. Well, it's been 10 years and I am so grateful the market has come out with options like my beloved coconut aminos and products like these so I can recreate my favorite meals from childhood. I honestly don't even miss the soy - and I doubt you will either. The shrimp stir fry does come with a "gourmet pepper flavor packet" but honestly, I just toss it. I prefer to know exactly what's going into my food and usually seasoning packets contain tons of sodium. Either way, it's a much healthier option than ordering a pizza in. And it tastes great! Win win :)

I hope you get the chance try all (or some) of the items I mention above. And if you do - I'd love to hear what you think. Besides these, do you have any faves everyone should know about?? Please share!!

XO,

Jenn

7 Must-Haves for a Stocked Pantry

Over the years, I've learned that in order to ensure I'm eating healthy at home I must have go-to ingredients to make it easy to prepare my meals. Below are just some of my favorite items I ALWAYS have on hand to prepare healthy meals that don't pack on extra pounds!

1. Yogi tea! Used in traditional Chinese and Native American medicine for centuries, dandelion root is known for its detoxifying properties, constipation relief, soothing an upset stomach, and helping shed water weight. In the days leading up to my NPC Bikini Competition last year, I drank dandelion tea three times a day truly believe it helped me shed water weight and helped with overall water retention. In addition to dandelion tea, I love ginger and lemon tea. Ginger tea isn't too popular here in the US, but it's quite common in other parts of the world. The benefits of drinking ginger tea include: improved circulation, reduction in arthritic inflammation, PMS, and overall stress. I also happen to love Chai Spice Mate tea by Guayaki, but it has since been discontinued! If you drink tea as an alternate to coffee (i.e.: for the caffeine boost), check them out. They have tons of other tasty flavors.
2. Chia seeds. Chia - the acient Mayan word for strength. These little seeds are a nutrition powerhouse! High in quality protein - meaning they contain a ton of amino acids - and provide a great alternative for non-meat eating folks to get a little extra protein in their diet. Additionally, chia seeds are 40% fiber, by weight. What does that mean? It means they'll expand in your belly and help you feel fuller, longer - which means you'll ingest less calories. The fiber also feeds the "good bacteria" in your intestine AND have more Omega 3 fatty acids than salmon! I know - who knew?!? I love putting chia seeds in my morning oats or mixed into non-fat plain Greek yogurt. Since they've become increasingly popular, it's easy to find them at any grocery store near you! 
3. Healthy baking staples. I can't lie - I get cravings to whip up some tasty treats just as much as the next person. So when cravings kick in and I decide to bake up something yummy, I always am sure to have the best quality ingredients to make small, relatively guilt-free treats. My go-to items are: almond flour, coconut flour, and enjoy life mini chocolate chips (they are dairy, nut and soy-free).
4. Coconut Secret Organic Raw Coconut Aminos. That's a mouthful! This has become a staple in my pantry ever since being diagnosed with a soy allergy. If there are any fellow Jewish New Yorkers out there reading this, you'll know Chinese takeout is a 3x a week staple in most homes. I was so sad to hear the days of chinese takeout, soy sauce on my sushi and snacking on edamame were long gone however once I found this, I've been able to replicate my favorite meals and they honestly taste even better than before. Even if you're not allergic to soy check this out. It's 100% organic, gluten-free, vegan, and 65% less sodium than soy sauce. 
5. Walden Farms Pancake Syrup. Traditional syrup has WAY too much sugar, so this condiment is a great way to top my protein pancakes with the maple syrup taste without all the calories and sugar. 
6. Coconut Oil Spray. I do not cook with oil at all in an attempt to limit my fat intake, so this coconut oil spray helps ensure my food doesn't stick to my pans. 
7. PB2. For those of my fellow peanut butter/almond butter lovers, the struggle is real. Nut butters taste delicious and are so versatile (I mix them into greek yogurt, dollop a tablespoon on plain egg whites, mix into smoothies, spread on half a banana, eat out of the jar, bake with it... you get the idea) BUT they are fat-laden. PB2 is a powdered peanut butter that has all the taste without the fat. I limit myself to a few tablespoons a week - but all you do is mix it with water and BOOM! Healthy alternative to nut butter. 

What’s in My Grocery Cart? Part I

By now, I’m sure you’ve heard the old adage: Abs are Made in the Kitchen.

So what if you’re not interested in ripped abs? What if you’re looking to possibly lower your cholesterol, shed a few pounds of winter fluff, or simply feel good in the skin you're in? 

Regardless of your health and fitness goals, eating clean, nutrient dense food is critical for your overall health and well-being. Since I’ve been asked quite often what I buy and how I eat clean during the week, I thought I’d start a new series “What’s in my grocery cart?” – to give you an idea of what to buy each week to ensure you stay on track eating the critical nutrients needed to fuel yourselves for a busy work week ahead. 

So let’s get started!

Where I shop: Sprouts, Trader Joes, Whole Foods and Costco

Yes, I tend to hit almost all four on any given week. Sometimes I really go nuts and hit all four in a day! I personally like certain products at each store, although for those less picky I’m sure 1 or 2 of these would suffice.

PROTEIN

Boneless, skinless chicken breast: Organic is ideal, although sometimes I purchase chicken free or added hormones and antibiotics.

Ground Turkey Breast: Breast is key here. Ground Turkey includes dark meat and has a higher fat content.

Egg Whites: I buy enough egg whites to feed a small village. They are literally one of the best ways to get in additional protein (I mix them into my oatmeal, eat them alone, in omelets, in protein shakes, you name it!) without any added fat or sugar and minimal calories.

Non-fat plain greek yogurt: I love the Fage brand, but any will do. Just ensure it’s plain and non-fat. This can be made into sweet snacks (mix some fresh fruit and chia seeds in for an awesome pre-workout snack) or savory (mix with lime zest and fresh lime juice to replace sour cream). Tons of protein, minimal sugar and it’s fat-free. Winner winner!

Whey/Casein protein powder (Bodybuilding.com): I am quite obsessed with PEScience Peanut Butter Cup protein powder. In my shakes, in my morning oatmeal, mixed into egg whites, you name it. Low calorie, fat, carbs AND sugar… all while high in protein #winning. Whey protein is quick to digest, while casein takes quite a bit longer (leaving you fuller longer!) so a blend seems to work best for me - but there are PLENTY of proteins on the market - including plant-based and egg based, so my best advice is experiment until you find one that works best for you. 

FATS

Roasted unsalted nuts: Be sure they're unsalted otherwise you'll retain water and take in way too much sodium. Always be sure to weight or count out your portions. Unsalted nuts are good for you, but too many are not. Fat is fat. 

Buff Bake Snickerdoodle Almond Butter (I buy this online): Literally my favorite tasty treat. On toast, in oatmeal, on an apple, out of the jar with my bare hands... you catch my drift.

Avocado: Again, watch your portions here. 2 ounces of avocado is considered a nice, healthy amount.

GRAINS

Sweet potatoes: Cut into "fries" and roasted at 400 with a sprinkle of cinnamon is my favorite way to prep these bad boys.

Gluten-free oat cereal: BE SURE any cereal you purchase has less than 9g sugar

Old-fashioned oats from Costco: Again, enough to feed a small army. I cannot get enough of these!

Ezekiel bread: I loooove the cinnamon raisin English muffins and consider 1/2 to be one portion. These are hearty and thanks to a ton of various grains, will keep you full so much longer than your regular 'ol slice of bread.

FRUITS

Apples: I’m a total brat and only will eat Honeycrisp or Pink Lady. I love storing them in the fridge and keeping them nice and cold and crunchy!

Berries: Give me all.the.berries!

Bananas: I try and limit the amount of bananas I eat as they're very high in sugar and carbs, so stick to 1/2 of a large or one small as a single portion. They are great sliced with almond butter or frozen and thrown into protein shakes!

Lemons: For my water and cooking

Limes: Same as above :)

Frozen cherries: Perfect for protein shakes! Love the combo of chocolate and cherry!

VEGETABLES

Frozen riced cauliflower from Trader Joes: Great for stir frys, homemade pizza crust or as an easy substitute for rice in any dish!

Spinach: Try throwing a handful into your next protein shake. It may change the color but I promise you won't be able to taste it!

Red and Yellow Bell Peppers: Because I'm a weirdo and don't like the taste of the green ones
Fresh garlic: Makes everything taste better!
Fresh ginger root: I LOVE grating this into my food - it adds such a burst of flavor!

Snap Peas: Dip these bad boys in hummus for a tasty (and healthy) afternoon snack

English cucumbers: Because I'm too lazy to peel the waxy layer off of regular cuces! Love thinly slicing these for water or dipping in hummus. 

TIPS
Keep fresh fruits on the counter to encourage yourself to eat them! 

If you work in an office and don't have time to cook, try prepping meals in advance. Overnight pr-oats are easy and delicious - truly giving you NO reason to skip breakfast (YES - it's one of the most important meals of the day!).

Have FUN. Use romaine leaves as wraps for sandwiches and tacos. Experiment and come up with creative substitutes to your favorite meals. My blog has quite a few healthy swamps (more to come!) and when all else fails, Pinterest is a great resource!

I hope the list above was helpful! Remember that eating well is all about finding what works for YOU and your family. If you don't like asparagus, don't buy it! Eat what you enjoy and cook for those you love. Food is fuel and your body is the machine but that doesn't mean it can't be fun. If my contest prep taught me anything about nutrition, it's that elimination diets don't work for the long term. That's why a lot of us fitness competitors end up developing food allergies/intolerances (after eliminating a certain food group for long enough our bodies stop being able to process it!), we lose our menses (not eating enough healthy fat!) and we become downright miserable eating the same 5 foods over and over. Life is short - live and enjoy. Treat your body as a temple and you'll see the rewards in no time. 

I'm also excited to share with you all that I have some more nutrition-related posts coming your way - so expect to see some fun new articles about:

• 5 Diet Rules You Should Break Right Now
• How to Deal with Impossible Cravings 
• Meal Prep Made Easy
• 5 Tips for Succeeding at Your Health and Nutrition Goals!
• 7 Must-Haves for a Stocked Pantry
• How to Develop a Proper Vitamin and Supplementation Plan 

Anything new you want to see?? Other topics you're interested in? Let me know!! I want this blog to be a useful resource for you as you strive to live a balanced, active and healthy life!

XO,

Jenn

Carbs are NOT the Enemy!

Confused about carbs?? It's amazing how often I hear people say they're going "low carb" or how they're scared to eat that morning bowl of oats... and I just want to scream out "Carbs are not the enemy!!!"

Now, that's not to say I'd suggest hitting your local greasy spoon for a tall stack of pancakes drenched in butter and syrup, followed up by a burger on a hot, buttery bun with a side of fries for lunch... all washed down with a bowl of Fettuccine Alfredo for dinner. All I'm saying is carbs are not the enemy. And we should stop treating them as such. 

Let's debunk some common carbs myths and discuss the benefits of eating those tasty whole grains! 

1) They fuel your workout. Take it from someone who had their carbs cut as they trained for 3 hours a day, 6 days a week, in preparation for my first fitness competition. Carbs are life. Okay, maybe not life, but carbs do help fuel you for those long, grueling workouts. I'll give you a real-life example:
I was one month out from my show and headed into my local gym for leg day. Now I think it's worth mentioning, I LOVE leg day!! I train glutes directly once a week, hammies once and quads once. That's three days where I beat the every living life out of my little legs. So you can imagine my amazement when I loaded my barbell with 165lbs (a weight I never had trouble picking up thus far) and couldn't get it off the ground. I'm not talking couldn't fully extend... I'm talking not even an inch off the ground. I had ZERO energy and less than zero strength. Prior to cutting carbs, I was crushing 50 pullups a day. Once my carbs were cut, I could barely throw my 100lb body up to the bar... it was brutal. 
The lesson I learned is that our bodies need carbs - ESPECIALLY before and after we lift. Which leads me to my next point...
2) They help build muscle mass. Ingesting carbs after a workout kicks off the recovery and muscle growth process! After an intense gym session, our bodies are depleted of glycogen (stored energy) and glucose (usable energy). The reason being, when we're lifting weights our muscles are working hard - using up all available glucose and glycogen for energy. Once our bodies get to a point where there is simply no more glucose/glycogen left to use, we then begin secreting the hormone cortisol - which essentially eats up our muscle tissue for protein and converts it into glucose. This whole process - known as gluconeogenesis - results in a loss of muscle tissue. What a bummer, right?? Which is why it's critical to ingest carbs and protein - getting them to your exhausted muscles immediately following a tough workout. 
3) They help you recover faster. Eating complex carbohydrates after an intense lifting session can minimize delayed onset muscle soreness by replenishing glycogen levels, support immune system function, and assist with overall muscle repair (when paired with protein). 

And if the reasons above aren't enough, let's face it. Carbs are freakin delicious. Just remember that mostly EVERYTHING we eat has carbs. Fruit, vegetables, multi-vitamins, you name it! However, all carbs are not created equal. Some great complex carbohydrates to add into your diet are:

• Brown rice
• Oatmeal (cook it in water and fold egg whites in at the end!)
• Sweet potatoes
• Quinoa 
• Brown rice cakes
• Ezekiel bread (their cinnamon raisin bread toasted and topped with a tablespoon of almond butter is the BOMB dot com)
• All veggies

If you take away one thing from this post, I hope that it is the mere fact that carbs - and food in general - are not the enemy. They're fuel. They work in conjunction with our training routines and should be enjoyed and appreciated. Life is too short to live in fear of food!

XO,

Jenn

My First NPC Bikini Competition Recap!

I did it! On 10/31 I competed in my first NPC Bikini Fitness Competition at the Lee Haney Games here in Atlanta, GA. I competed in Bikini A Novice – for women under 35 years old, under 5’4 and placed in the top 5!

What an emotional experience prepping for my first competition has been. There were days I loved the process – there is something so empowering as a woman to uncover this raw inner strength we never knew resided within us. Then, as it got closer to my show date and I began the “cutting phase” of prep, there were days I struggled to get out of bed. Struggled to power through extreme fatigue and a brain fog I simply couldn’t shake. All in all, the experience was so rewarding, on so many levels.

• I made some wonderful friends. There’s something comforting when you experience this with someone who can relate. These girls know what it’s like to go to bed starving, wake up with a rumbling belly and forcing yourself into the gym for hours when all you want to do is take a nap. These girls were my listening ear, confidants, and partners in and out of the gym for the past 6 months. They’re simply awesome – and we’ve already begun making memories outside of the gym that I cherish.

• I uncovered willpower I never thought I had. Prior to this prep, I lived by mottos including: life is short, have dessert first! And treat yourself! You deserve it! I was awful about depriving myself. If I drove by Pinkberry on the way home and wanted it, I got it. If I was tired and felt like calling my lifting session short, or called it quits at mile 3 instead of pushing myself further, I stopped. This experience forced me to take this seriously. I knew I couldn’t “cheat” on the diet… I knew I couldn’t skip out on workouts. I was going to have to push myself. Push myself beyond every single limitation I ever placed on myself. There was going to be no “I can’t” or “I don’t want to.” I had to give it every single ounce I had. And I did. And it was fucking amazing. Now don’t get me wrong, eating chicken and cod and asparagus out of my microwave (I was living through a renovation the last month of prep) was not amazing. It was terrible. I cried. A lot. Dragging my exhausted ass to the gym for hours a day wasn’t fun towards the end. I had zero strength. Zero endurance. Deadlifts are some of my favorite moves – and I went from being able to pull 135lb for 10 reps no problem to struggling with 95lbs for one rep. Sometimes I felt so dizzy, other times my stomach grumbled so loudly I would troll Pinterest for hours… just looking at food I knew I couldn’t eat. But I realized just how strong I am. It’s mind over matter – and that transcends into various aspects of life beyond any fitness competition.
• My confidence skyrocketed. I’ve briefly discussed my past struggles on this blog, but I battled a serious eating disorder for 10+ years of my life. It was awful. I just never felt confident in my own skin. I compared myself to other girls, I stared at my reflection in the mirror wondering why I couldn’t have slender hips and chiseled abs. I wouldn’t wish it on my worst enemy – the feeling you get as a woman when you’d do anything – including risking your own health – to feel better about yourself. Throughout prep, my confidence soared. Sure, the comments and glances from men were nice, but it was seeing myself transform that really motivated me. I saw my body tone and tighten, and I saw my strength and endurance increase. For the first time in my 31 years, I was proud of the reflection that stared back at me. I felt beautiful in my skin – and that is priceless. In fact, I had a friend of mine - who happens to be an exceptionally talented photographer - offer to take some pictures the day after my show... and I'm in love with each shot more than the next. She hasn't had a chance to work her photoshop magic on my splotchy spray tan, but here is a sneak peak at some of my favorite shots:

Now, as I’ve always said, it hasn’t been all unicorns shitting rainbows. It’s been hard. And there have definitely been quite a few “lows” throughout the past 6 months.

• I’ve isolated myself. I’ve declined invitations to bachelorette parties, vacations, dinners out, girl’s weekends, work trips and more. I’ve spent more Friday and Saturday nights alone on the couch than ever before. By the end of prep, I was so hungry and irritable, I stopped answering my phone and refused to return phone calls. I don’t like being a negative person and rather than project my grumpiness on anyone else, I abstained from communicating with the people I care about.
• I created a body that isn’t sustainable. I’ll admit it – I love being as lean as I was show day. But the fact of the matter is, it’s not sustainable. I have zero desire to live a life of deprivation. I want the margarita. I want the fro yo. But I also want the abs. Well friends, you can’t have it all. So now I’m going to have to live life and figure out how to balance it all.
• I’ve become shallow. It’s embarrassing to see how many of the pictures in my phone over the last 6 months are shirtless selfies. Every day I’d wake up, weigh myself and take a selfie to see my “progress.” What I want is a camera roll full of pictures of me and my loved ones, smiling, making once in a lifetime memories. So again, now I strive to live a life of balance – and stop putting my life on hold.

So, you must be reading this and wondering… “So Jenn, will you do it again?”

And the answer is probably. My goal over the next few months is to continue hitting the gym and building a bit of muscle in key areas including my delts, hamstrings and glutes. I’m going to indulge and let myself enjoy some treats I used to enjoy like frozen yogurt, petite filets, wine and margaritas but try and limit my indulgences so I can maintain some sort of lean physique over the holidays.

If I do another prep, I’d like it to be with a IIFYM approach. I did my last prep with a “clean eating” and “elimination diet” and I don’t think I would or could do it again. I don’t have the desire to eliminate complete food groups from my diet nor do I think it’s necessary. Plenty of people compete using an “If It Fits Your Macros” approach – meaning they track their macronutrients including calories, fat, protein and carbohydrates. And as long as they calories out exceed their calories in, they can eat any food groups they choose. Coming from someone who hasn’t had a banana in nearly 6 months, I’d say IIFYM sounds pretty damn good to me.

So there’s my recap, folks! I must say yet again – thank you. From the bottom of my heart. Thank you for all of your support and kind words throughout this whole journey. I’ve kept every note, every voicemail. I cherish my friends who came out and sat for 5 hours on show day waiting for me to come out and strut myself nearly naked for 5 minutes on stage.

My desire for balance transcends into every aspect of life, including this blog. I’m excited to resume writing about life, love and everything in between and sharing it all with you along the way.

XO,

Jenn

NPC Bikini Comp - 4 Weeks Out

4 Weeks Out. You’re probably all thinking, “You can do it! Only 4 weeks stand between you and the finish line!” But here’s the reality. Unless I get hit by a bus on the day of my show (please lord, don’t let that happen!), life will go on. 

Let me say that again. Life does NOT end with my show.

But speaking of my show... I recently went and tried on suit colors and cuts to determine the most flattering one for show day. Here's a little sample of the dental floss - aka suit- I tried.

When I started on my journey back in May, I was nearly 26% bodyfat and thanks to a trip to the Dominican Republic at an all-inclusive resort, I have no clue how much I weighed (probably close to 130!).

Over the past 5 years I’ve conquered TONS of fitness-related goals. I’ve done a triathlon, I’ve competed in CrossFit and began teaching barre classes. And now, I’ve become a bodybuilder.

As a lover of the quote “Life is short, have dessert first,” I’ve never been a fan of depriving myself. I always thought I could out train an indulgent diet. During my CrossFit years I worked out nearly every day and lifted heavy weights. I ate paleo and avoided refined sugars and anything “white” in regards to flour/pasta/bread. I was in pretty good shape – I was just constantly hungry and constantly giving in to my cravings so the body fat stayed put. I also indulged in alcohol 3-5 times a week thanks to an intense social/dating life.

It wasn’t until I started working with my coaches in May 2015 that for the first time in my life I put myself (or shall I say was put on) a meal plan.

For those unfamiliar, you’re literally given a list of foods broken out into categories: protein, carbs, fat, fruit and vegetables and the exact quantities you’re supposed to eat at each meal. The plan is completely void of all oils, butter and sodium so everything you see below is either steamed or roasted with pepper and sodium-free seasonings (Hello Mrs. Dash!). As my show has gotten closer, portions have changed and foods are eliminated. If you’re curious, here is my current meal plan:

Meal 1: (Breakfast) 3oz liquid egg whites, ¼ cup old fashioned oats (cooked in water), 4oz berries

Meal 2: (Before workout) 1.5 oz chicken, 4 oz berries, 6 almonds

Meal 3: (Lunch) 3 oz Orange Roughy, 4 oz. butternut squash, 6oz asparagus spears

Meal 4: (Afternoon snack) 1.5 oz chicken, 6 oz green beans, 6 almonds

Meal 5: (Dinner) 3 oz chicken breast, 4 oz. quinoa (cooked in water), 6oz green beans

Meal 6: (Before bed) 1.5 oz chicken, 6 oz asparagus

The workouts currently consist of weight-training for 60-90 minutes 5 days a week along with 25 minute HIIT cardio 6 days a week. 

WHAT’S MY POINT?

Preparing for a competition has forever changed me – mind and body. I’ve shed fat and put on lean muscle. And while I love being in this type of shape, I do strive for a healthy and balanced lifestyle. A lifestyle I plan to embrace next month when I transition out of my “cutting” and into “real life.”

Eating the way a fitness competitor eats during prep (and doing their workouts!) is not necessarily the solution. In fact, such a rigid, restrictive plan could potentially lead to failure because of the difficulty to stay the course. I am currently craving BALANCE, healthy HABITS and freedom. I’d love to enjoy a meal that isn’t weighed or measured. Shit, Quest Bar just came out with a pumpkin flavor that I’ve been legit DROOLING over. I’d love to skip the gym one day just because I’m tired – or because I’m on the road with work and don’t want to get up at 4am every day (cutting/contest prep and traveling with a full-time corporate job is EXHAUSTING – I literally come home sick every single time). I’d love to get the small popcorn at the movies, or say yes to ordering dessert on a date. In fact, obsessing over food is a real thing!

Orthorexia: an obsession with avoiding foods perceived to be unhealthy

Thankfully, I don’t think I’m developing another eating disorder, but I will say being this regimented with every single morsel of food isn’t the healthiest way to live. I travel everywhere with my insulated food bag - packed with my food scale to ensure I’m eating the right portions of proteins/carbs (I usually eyeball veggies since you can’t really get enough of them so long as they are free of oils or sodium). I'm always sporting a gallon jug of water (which is a super great habit to get into, btw!).

I hope you don't walk away from this post with negative thoughts – it’s just me keeping it real and telling the truth. This isn’t easy – and it isn’t as glamorous as one might think. It’s hard work, dedication, insane will power and surprisingly, the strength doesn’t come from a physical capacity. It comes from an indomitable will.

As always, thanks for reading and following me on my journey. You guys are the best.

XO,

Jenn

I'm Alive... a New Homeowner... and 8 Weeks Out

It's been awhile, I'd say! 

As life has seriously picked up steam lately blogging just seemed like such a daunting task. Where do I begin?! There's just so much going on - most days I feel like I'm doing all I can to keep my head above water. 

As mentioned in my previous post, I did buy a house. And as of last weekend, I sold my condo! It's been a long, quasi exhausting process trying to buy a fixer upper, work with a contractor on renovations all the while stressing out about selling my condo. And in an interesting turn of events, I ended up selling my house nearly fully furnished! While the buyer was the one who initiated the deal, I must say I'm somewhat relieved I don't have to deal with a huge move - AND - I'm pretty excited to buy some new furniture. In fact, thanks for a dining room sale from World Market, I just purchased my very first big girl dining room table! Hello Holidays :) 

The thought of getting friends and family together around a big table to eat, drink and be merry puts a HUGE smile on my face. I ended up ordering the Arcadia Extension Table which was on sale from $700 to $500. Considering it seats up to 12 people, it's a great deal! Here is a picture of the large, rectangular wood table. I love the thick pillars and the fact that I can keep it closed, or open it to its full length for holiday dinners!

To lighten things up since the table is quite dark, I purchased Ecru Evelyn Upholstered Chairs to go along the sides, and am currently waiting on some Winged back chairs for the heads of the table. 

I never thought I'd be the owner of a 1960's ranch home - I've always been a fan of new construction. BUT after starting my house hunt and realizing I was going to either sacrifice location or home age, I decided to stick with the location I wanted and buy an older home. I've actually had fun (albeit stressful fun) picking out flooring, counter tops, cabinets, tile and such. I have a LONG list of projects I want to tackle - and given the fact that I am NOT handy myself, I'm slightly overwhelmed at the idea of tackling everything but I know Rome wasn't built in a day, and there is plenty of time to make it my own. Buying a single family home has been on my mind constantly for the past 4 years... and after long enough of saying "I"ll buy a house once I meet someone," I'm relieved I finally had the courage to just go for it. I'm trusting in g-d's plan for my life - and while I still of course hope it involves meeting an amazing man and building a life together - I'm no longer depriving myself of a large life goal. 

And speaking of... I am trying to train my mind, similarly to how I train my body, and take matters of the heart slowly for a change. Single since February, I've spent a good amount of time reflecting on past relationships - what worked, what didn't, what I liked about myself, and what I needed to work on. Time and time again I realized I jump head first into someone. I let attraction and passion take over and by date 3 I'm in a full blown, talking constantly, texting hourly, relationship with no substance. Truth is, chemistry is fairly easy to find. You can spot tons of people you find attractive. You can go for dinner, share a bottle of wine, overtly flirt, and jump into something without taking the time to decide whether or not you even like the person - or know them for that matter!! So this time around, I'm doing things differently. Abstaining from alcohol while on prep has helped, as my inhibitions aren't lowered and dates aren't centered around drinking. And while I did "swear off dating" to a certain extent earlier this summer to focus on my competition and myself, great things do happen unexpectedly. And for a change, I'm going to keep this one close to the chest -  but I will say someone has come into my life that has raised the bar and changed the way I want to approach a relationship. I'm giving it time to develop and space to evolve, because for the first time in a very long time, I honestly believe it's worth it :)

And, for an update on competition prep. Well folks - I'm 8 weeks out! Sometimes I can't believe I only have 8 weeks left, and other days I can't believe I STILL have 8 weeks!! It's been a LONG journey.... and I can't lie and say it's been easy. I miss eating without weighing my food. I miss treating myself to Twizzlers or a burger "just because." I miss being social and having cocktails with friends. With all that being said, this is hands down the most confident and proud I've been of this body of mine. I feel physically strong and sexy - my clothes no longer fit and I catch glances of muscles I never knew I had. While I'm still nervous my abs won't come in time for my show, I've worked my ass off (literally) and I think the progress is showing. I really couldn't imagine doing this without the guidance and support of my coaches Steve and Rachel, along with the encouragement and support from my fellow competitors. The girls are so sweet - I'm lucky we all lift each other up and constantly offer support. If anyone has ever thought of competing, or simply getting in the best shape of their life, I'd seriously recommend working with House of Payne. They're incredible (and I'm not just saying that because Coach Steve told me to leave the gym and have a cookie the other day!!). They make me feel like they genuinely care about me - in and out of the gym. Monday was such a tough day for me emotionally, I actually got in the car and drove 40 minutes just to see them face to face and get a hug!

I haven't been the best with posting progress pictures, so here are two from this week. I think leaning out overall has been the biggest change. 

As always, thanks for supporting me through this journey. As my workouts get longer and diet gets tougher, it means SO much to me receiving words of encouragement. Yesterday I received a super sweet and special gift from a dear friend. She took the time to write encouraging notes on a stack of post-its for me to stick on my plastic tupperware containers. This morning the words of encouragement put a smile on my face as I left for the gym at 6 am :) So to Erin and all of the other amazing friends I am so blessed to have in my life- I appreciate and love you all.

XO,

Jenn