Personal Health Intiative Training

Archive for March, 2012

One more day…

Wow! It has been a long road. I can’t believe I am almost finished with this process. If you would have asked me two years ago,if this is something I would consider doing…I would say “heck no!” I mean who wants to get on a big stage in front of a bunch of strangers in a bikini! ME! The results come from all of the hard work. Man, I have never felt so much pain, been so disciplined with my eating, done so much cardio, and been so challenged in my whole life. People who think this is easy are delusional. Even practing the posing and stage presence are very tough. You have to pose and smile even when you are exhausted! And it burns! LoL. It looks pretty but inside your muscles are screaming. 🙂

I have definitely developed more confidence because I placed myself out there…fear and all. I always wanted to do this for some reason but never thought I had the courage, Fear and doubt crept up the whole time but I could not disappoint myself or the people who are coming to watch!

A few ways I have developed from this process:

  1. I don’t care what people think anymore! I was a pleaser. I always stopped myself from doing things because I cared so much about what other people thought. Preparing for a competition is like going to war. You have to be firm and say “no” to a lot of people for various reasons. This is necessary to stick to your plan. Not to say that I have changed from a giving person but I make sure to look out for myself. I can’t always bend over backwards for other people. People will drain you if you let them. So a piece of advice…DO YOU! Do what you want, fear and all.
  2. Clean eating is actually fun! Lol! I have so many new recipes now because I was forced to find ways to make delicious meals that fit certain protein, fat, and carb requirements. It’s not as bad as you think. I can mix kale with anything now. 🙂
  3. Your body will eventually respond if you just stick to your plan. It took me 12 weeks, that is 3 months, to get results but I had to be CONSISTENT. This means doing all of my cardio sessions, all of my weight sessions and planning, planning, planning. If you plan right you can combat any unexpected situation.
  4. I can’t get mad at what other people do. When you are so restricted, your mind plays tricks on you. Low carb is not easy so there are times when you get really irritable. EVERYTHING is magnified by ten. I really had to learn to control my emotions. Hey, they are not training, I am! 🙂

Alright, I am off to pack my bag for Saturday. Come out and support if you can! 🙂

2 Weeks of Pancakes and Green Beans!

I have never been so ravenous in my life! You would think that competition prep would get easier the closer you get to the show! WRONG! You’re more hungry than you have ever been. You’re worn down, irritable, and you eat weird food combinations like pancakes and green beans! LoL!  The Food Network is now my favorite channel and I have dreams about all the food I am going to eat after the show. What I do now is watch cooking shows and think about ways to make healthy figure competition friendly versions of these dishes. I have become very creative and will share my recipes with you! I just get so busy during the week, it’s hard to take time to sit down and write. After the show, I will have more time.

Okay, let me explain…the whole pancake thing. I’m not eating “regular” pancakes. Of course I am eating protein pancakes; however, I am off of starchy carbs for the next 14 days so I have to play little tricks with myself to stay sane.  I’m eating LOTS of green vegetables, berries, grapefruit, lean meats, and protein powder. The syrup you see in the picture is sugar-free, zero-calorie syrup but I am giving that up too for the last 2 weeks. Instead I will take some berries and heat them up, mix with water and that will be my syrup. Actually, eating fresh green beans with pancakes is not bad. I loved it! Check out the recipe here:


(If you use this recipe, please give credit where credit is due! Thanks)


1 scoop of Dymatize Elite Chocolate Protein Powder (Whey Isolate which does not have lactose)

1 tablespoon of Ghiradelli Unsweetened Natural Cocoa Powder (may use 2 tbsps but that adds extra fat)

3-4 Medium/Large Egg Whites

2-3 tablespoons of unsweetened almond milk

1-2 tablespoons of milled flaxseed

water (add till you get the texture you want…for thick pancakes use less water)

Mix all of these ingredients together in a bowl until lumps disappear. Makes about 3 pancakes depending on desired size. You can also bake this mix in the oven and make an awesome brownie or put it in the microwave to make a quick brownie!!

Green Beans

Place fresh whole green beans in a deep pan.

Add 1/2 cup water and a little bit of low-sodium chicken stock or broth

Chop half of an onion and add in.

Slice a cup of strawberries and add in.

Boil the green beans until tender and season to taste.

(The onion, chicken stock, and strawberries give the green beans more flavor..totally optional).


My recommendations for syrup are as follows:

Walden Farms Sugar-Free

Polaner Sugar-Free Preserves

Triple Berry Blend

90-100% Lindt Dark Chocolate Square melted 

The triple berry blend is available at Sam’s Club for around $8.00. You can get a very large bad and there is nothing added to it. Just plain, natural berries that are frozen. To make a syrup, take a little bit of the berries or preserves and place in a pan on the stove. Add in a little bit of water and heat until a syrup forms. You can add Splenda or Stevia to taste but I don’t think that is necessary.

Enjoy your pancakes and green beans! 🙂

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