pregnancy weight loss birth | Bikini Contest Prep 10 Weeks Out

pregnancy weight loss birth

Just popping in to share a progress picture I snapped today- 10 weeks out from my bikini contest.  I am seeing good progress, but I also am standing tall and "sucking in"! ;)  I hope that in the next few weeks, I wont have to try so hard! 

Im happy to be back home so that I can stick to my eating and training routine.  Last week I was off my game with the trip to Dallas and then the Gala on Saturday night.  But, being home, I can eat my food and on schedule.  Its a lot of food to eat, but Im hungry every few hours, so its perfect right now.   

Also, while I was gone, we didnt get much sleep, staying up with late-night pillow chats that I wouldnt miss, but paid for when I got home.  Im back on my sleep schedule now (which is CRUCIAL for the workouts Im doing.  I notice a huge difference in the difficulty level of my workouts when I havent gotten enough sleep.  Like, I want to quit and go home, but my trainer keeps me going.   I tend to be a night owl, but I find myself being ready for bed by 10:00 p.m. now.

I have to do posing practice for the show too.  I went to one session and it was terrible.  My coach said I was stiff and couldnt twist enough- she said I needed to get massages to loosen up . . .   My next posing practice is Friday, and I hope it goes better!  It feels ridiculous, but I dont want to embarrass myself on stage.

My trainer measured my body fat last Thursday, and it was down to 21% (from 25% when he first measured it).  I also lost 3 pounds.  Im not sure how accurate the measurement it, and I really want to go to a facility to get it tested with the Bod Pod yall recommended, but I havent made time for it yet.  

I found the first picture I posted when I started working out again after the New Year.  It was taken on February 6, 2014.   The second picture is the one I took today, April 29, 2014- so just about 3 months apart.  And I only started with my trainer 5 weeks ago.  Im wearing the same sports bra in both pictures.  Seeing it this way makes me realize how far Ive come.  Im proud of my efforts!

Okay, off to bed!  Gotta get that sleep!  Thank you for following in this journey with me!

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pregnancy losing weight but getting bigger | Sample Bikini Contest Prep Meal Plan

pregnancy losing weight but getting bigger

I know some of you would appreciate a bikini contest preparation meal plan that includes the nutritional breakdown of the food, so I snagged one from a friend of mine who is a bikini competitor. She is in her early 40s, about 53 and this is her second year competing.  She gave me permission to post the meal plan here, so its all yours!

Have a great WEEKEND!

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post pregnancy weight loss average | Bikini Contest Prep 8 Weeks Out Sample LEG Workout

post pregnancy weight loss average

Hi friends! Thank you so much for following along on this fitness journey of mine.  This Saturday marks 8 weeks out from the bikini competition.  I guess this is where the rubber meets the road so to speak because I have more tweaks to my training and diet.  I weighed in today (May 8, 2014) at 108 pounds and 19% body fat.  We will be measuring every 2 weeks. 

Back on April 1, he measured me at 25.5%, so Ive lost about 6% body fat in 6 weeks.  I was also 113 pounds, so Im down 5, but Ive gained muscle Im sure.  Im aiming to get to about 10% body fat, so my trainer said he wants to modify my diet.  Well, its already so strict, I didnt want him to cut anything, so I had to fess up that Im still adding a small amount of peanut butter to my pancakes (and sometimes I eat those twice a day) and I sometimes only get 4 of my 5 meals in.  He was very stern about "peanut butter is not on the meal plan" and explained that everything I put in my body counts and makes a difference. Also, getting in those 5 meals is crucial because eating so often is revving up my metabolism and skipping a meal (for me its usually the last one) causes my body to store more fat instead of burning it. 

Heres a reminder of the MEAL PLAN Im on.

For me, Ive been eating:

7:30 - 8:00 a.m.  1/2 cup ground oats, dash of cinnamon, 3/4 cup All Whites, 1 real egg white, splash of water (less than 1/4 cup) and make it into a pancake.  I spray the pan with spray coconut oil.

11:00 a.m.  5 oz. chicken (I buy frozen chicken breast and microwave them on the defrost setting- this makes them juicy and not overcooked), 1/2 cup brown rice, 1 cup broccoli or green beans

3:00 p.m.  5 oz. chicken, 1/2 cup brown rice, 1 cup broccoli or green beans

6:00 p.m.  5 oz. fish (I buy frozen Mahi Mahi and cook it in the skillet), 1/2 cup brown rice, 1 cup broccoli or green beans

9:00 p.m.  protein shake

Its this last shake that I need to get in.  I have had cheerios (oops!) a few times or my pancake with peanut butter, but no more.  Eating this way honestly hasnt been that bad (or as bad as I thought it would be).  Once I figured out how to cook my chicken so it wasnt bone dry, I enjoyed it more. Also, I know I COULD eat whatever I want really- Im CHOOSING to do this because I want to see the results.  I LOVE the impact this eating/exercise plan is having on my body.  Im almost 40 and getting into the best shape ever.  

:: WORKOUTS :: 

We are upping my cardio to 45 minutes 5 days a week.  He actually recommended 5-6 days, but dang!  AND finally, we are training together about 4-5 days a week- up from 3.  Im doing the cardio right before or after our workouts just to get it over with for the day.  

This has me pooped people!  I definitely need my sleep or Im so out of steam in the mooring for the workouts.  These exercises we do are killer.  My heart rate is up the whole time, with maybe a minute rest after 3 sets.  

To give you an example, we worked LEGS today.  I did:

Inner leg machine (20 reps x 3- 40 pounds?)

Outer leg machine (20 reps x 3- 40 pounds?)  Not too bad, weight isnt that heavy.  Maybe I should up it next time?

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Walking lunges (probably 200- I lunge up and down the gym 4 times.  No weight.)

Tire Tipping (outside- down a long row- up and back- 3x) That tire is f*&king heavy.  And dirty.  My hands were gross. 

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Sled Pushes (outside- down a long row- 3x pushing, then pulling it backwards 3x- not sure the weight, definitely not as much as pictured below- maybe 25 pounds??) Feeling like a sweaty beast.  A strong sweaty beast.

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Step-up on high step (15 on each leg x3)

Step-up on even higher step (12 on each leg x 3)  OMG- Im short remember??!! 

Bike for one minute (x3)  Never has one minute felt longer.

Kettle Bell Plie Squats (30lb) my feet were each on a step, and I had to touch the kettle bell to the ground (15 reps, 3x) Dang these hurt, I have to stop mid-way through for a quick second.  Legs on fire.

Bike for one minute (x3) Are we done yet?!?! 

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Then off to 45 minutes on the treadmill.  I alternated walking briskly at 3.8 no incline and incline at 15% at 2.5. 15% is as high as their treadmills go. Sweaty.  Sweaty.  Sweaty.  And hungry.  The end.  Until tomorrow.

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post pregnancy weight loss before and after | Bikini Competition Prep 15 Weeks Out

post pregnancy weight loss before and after

I have always wanted to enter one of those fitness bikini competitions, but never have.  My first one will be July 5, 2014!

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Jamie Eason has been my inspiration because she is short like me and I admired her physique, thinking mine could look similar if I really dedicated myself.

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I know that to get in that kind of shape, you have to train hard consistently, but equally as important, you have to eat in a very regimented way (5-6 small meals a day with a specific balance of protein, carbs and fat).  I never thought I had the discipline to sustain that kind of lifestyle for any length of time so I let that goal go, and went on with life, but continued working out and tried to stay in shape.  But, back of my mind, I always wished I would have gone for my goal and wondered, "What if?".  

Last year, my cousin began competing in fitness competitions (over age 40!) and she recently visited from California, encouraging me to enter one this year as well.  She helped me get online and find a contest close to home that I could train for.  A "typical" training period is 12 weeks (for those who have done them before), but I chose a competition that is currently 15 weeks away (July 5 to be exact), and I start training with a trainer 3 days a week starting tomorrow- Monday, March 24- and Ill also workout on my own.  My trainer will prepare a meal plan for me.  Since I have been eating really clean and 5 meals a day for the last 7 weeks, Im more mentally prepared to keep it up through the contest prep time.  Well see . . . .

15 WEEKS OUT

Here is what I look like now (15 weeks out from the July 5 competition):  As you can see, I have quite a bit of muscle to gain.  Im 51 and weigh about 110 now. 

Im super excited to see how I can develop my body in this amount of time and Im happy to be reaching for one of my "bucket list" goals, even if it doesnt make sense to anyone else. This is a perfect time for me to train for this competition because Im currently staying home and my son is in pre-school part of the day.  I take care of our household, keep up my two blogs (this one and Honey Were Home), and help out my parents, but Im the kind of person who likes to have lots going on, accomplishing things throughout the day.  

Ill have to figure the training out as we go since my sons school ends in May.  I know that lots of women do this kind of training while working full-time, but I dont know how they do it (especially when they have kids too)!  

_______________

For background, in terms of female fitness competitions there are several divisions in the NPC (National Physique Committee of the USA) and I will be competing in the "bikini" division. 

Bodybuilding- extreme, big, bulky muscles (think women with muscles as big or bigger than men)

Physique- similar to bodybuilding, but toned down a few notches

Fitness- very lean and muscular, but no extreme bulk or veins and requires a 2-minute routine scored for strength, flexibility, and cardio/tempo

Figure- small degree of muscularity with separation, but no visible striations, overall muscle tone with shapely lines, firmness; lean but not excessively ripped. Overall appearance including make-up, suit and skin tone is part of the package. Muscular but still feminine; definitely not as much size as a bodybuilder.

Bikini- very athletic and fit with balance and shape, usually with visible abs

BIKINI DIVISION RULES FOR NPC TEXAS

POSING SUITS: Bikini contest posing suits (two-piece) for am prejudging must be brought to check-in and be approved by the Head Judge. The bottom of the suit should be in good taste – not too low in front and covering 50% of the gluteus area (bring a second suit with a more modest bottom, just in case). Bikini suits should be “off the rack” types. Thong suits are not allowed. Competitors must wear high heels. Jewelry may be worn (think tasteful). 

You should bring a second suit in case there are questions about a suit style or some other mishap occurs. Emphasis is on “tasteful”, remember these are family shows. There are also a variety of different products to temporarily glue your suit to your body. 

HAIR / MAKEUP: While there are no rules on how to wear your hair, just remember that judges cannot judge what they cannot see. Remember to move your hair aside so the judges can see your back development. For makeup, the more finished and feminine you appear, the better your overall presentation. Keep in mind your face and body tan should blend. 

POSES: The bikini swimsuit round will consist of the model walk at center stage – front stance with hand on hip, full turn to a back stance with hand on hip, and return to front stance. No lewd acts are permitted and will result in disqualification. 

SCORING: The scoring for bikini will be done during prejudging in one round –two-piece. Live scoring at the night show consists of front/back turns. 

Judges will be scoring competitors using the following criteria: 1) Balance and Shape; 2) Overall physical appearance including complexion, skin tone, poise and overall presentation.

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I will be tracking my progress here and will share my training regimen and diet as I prepare.  Kinda scared for my first training session tomorrow . . . . . 

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post pregnancy weight loss app | Bikini Contest Prep 6 Weeks Out My Daily Meals

post pregnancy weight loss app

Im FINALLY in a really good groove with my meals.  Now that Ive learned that I can actually season my food, Im so much happier with the taste!  I (sorta) joked with my trainer/nutritionist that he could have mentioned that about 7 weeks ago!!  I eat the same thing over and over, but since I like it, I dont mind.  I still struggle with my last meal of the day (a protein shake or egg whites with side salad) because at that time of night (about 8pm) I just want a bowl of cereal.  I have caved and had cheerios several times. 

Protein Pancake:  My breakfast is a protein pancake that I eat around 7:30 a.m.  I top it with Molly McButter (butter flakes, also known as manna from Heaven after you havent tasted butter for so long) and all natural fruit spread (both trainer approved).  My pancake is kind of like dense bread with butter and jelly.  I actually love it now.  I eat it like pizza.

I make my protein pancake with 1/2 cup of ground oats (I buy whole old fashioned oats and grind them in the food processor) with 3/4 cup of All Whites and a splash of water- less than 1/4 cup.  I used to make it with cinnamon and flax seed, but lately, have just been doing the 3 ingredients above.  I make one big pancake in a small skillet.  You flip it when its just about solid on top.

After the pancake is cooked (Ill touch it to feel that it is firm), I cut it into 4 pieces let it cool on the stove top (or a wire rack) because I found that if I put it directly onto the plate, it was still steaming and got soggy.  

Meals 2, 3, and 4 are 5 oz of fish (mahi mahi), 4 oz of potato, and 1 cup of veggies (green beans or broccoli).  I eat this at about 11:30 a.m.; 3:00 p.m.; and 6:00 p.m.

FISH:  I buy individually wrapped fish fillets and defrost them in the fridge or in a bowl of hot water.  In the bowl of water, they only take about 5 minutes to defrost.  Then, I pat dry, sprinkle with Mrs. Dash and garlic powder and cook on the stove top on medium high heat for about 7 minutes.  Im careful not to overcook it, and take it off the heat when its just about cooked through so its still moist and juicy inside.  This fish is really good and has a mild flavor.  

POTATOES:  I wash and prick with a knife, then microwave for 4-5 minutes.  Then I chop them up and toast them up in a skillet.  After they are browned, I season with Molly McButter.

VEGGIES:  I buy big bags of frozen veggies, measure 1 cup onto a plate and microwave for 3 minutes.  Then, season with Molly McButter.

SALAD:  I can also have salad (no iceberg lettuce) so I use romaine and spinach, with fat free dressing.

PROTEIN SHAKE:  My last meal (around 8:00 p.m.) is usually a protein shake with one scoop of protein and 6 oz of water. 

Until my trainer/nutritionist modifies my meal plan, this is what Im eating.  Every day, all day.  My husband said hell do this last month with me (but hell do chicken and lean red meat instead of fish).  Hes seen me lean up and wants to lose some weight too.  

I go for my bikini consult (where I choose my competition suit on Tuesday evening, so Ill be sure to report back about that experience).  Have a great week!

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baby weight loss after birth breastfeeding | NPC Bikini Competition Recap

baby weight loss after birth breastfeeding

After five months of dieting and training (15 of those weeks with my trainer), I finally competed in my first NPC  (National Physique Committee) Bikini Competition.  THANK YOU, THANK YOU for following along on this journey.  Reading your comments helped me feel like I had a lot of friends rooting for me along the way.  On the drive to the contest (4 hours to Dallas), I kept thinking, "I cant believe Im doing this!" I had dreamed of prepping and competing in a bikini contest in my 20s, and finally accomplished it at age 39, as a wife and mother to a 4 year-old.  Better late than never, right?  Just goes to show that you can transform your body at any stage of life!  In February, I weighed about 112 pounds and I competed at 100 pounds.  Im 5 feet even. 

I accomplished these changes with diet and consistent, hard! exercise (cardio and weights about 4-5 days a week, a good hour and a half each time).  In addition to my meals, I used BCAA (branched chain amino acids- 3 tablespoons in my water bottle while I worked out) and Glutamine (1 scoop after each weight training session), and multivitamins and fish oil.  No steroids, fat burners, pre-workout drink, etc. You can go to my FITNESS page to see more posts about my meal plan and to see the process along the way. 

Below are some of the unedited stage photos I received from the show photographer. 

STAGE PHOTOS

PREPARATION 

The contest was on Saturday, July 5 and we left for Dallas on Friday morning. My trainer didnt change my food that much for the last week of prep.  On Wednesday before the show, I cut out egg whites.  Then, on Thursday, Friday, and Saturday, I was to eat 6 meals instead of my usual 5 and I eliminated my Molly McButter (due to sodium).  I contented to drink water normally, stopping on Friday night at 10pm, and just sipping the next day. 

I stopped at the grocery store on Thursday night to prep my 12 meals for Friday and Saturday.  I will write a separate post on how I do my meal prep.  Its super simple and barely takes any time.  

I packed a cooler with ice and replaced the ice in Dallas to keep everything cold.  I ate all but one of the meals cold (I was able to use the Subway microwave for one of them!).  Also, I didnt finish the meals on Saturday, so a few werent eaten.

Packing for the trip was pretty easy.  Bikini, heels, jewelry, makeup, hair tools.  But also, I brought a black sheet (to cover the hotel bed) and loose clothes I wasnt afraid to ruin because I knew the spray tan would get everywhere.  It ended up washing out though. 

I also knew Id be ready for a good long shower after the contest and really want to try to scrub the fake tan off, so I packed my body scrub and loofah gloves.  

It felt good to shower, but the tan doesnt just scrub off I found.  You have to wait for it to fade from your body- other competitors told me it can take two weeks and that it comes off in patches, so you look all splotchy.  Nice.  Hasnt happened to me yet. Speaking of spray tan . . . 

SPRAY TAN

I got to the hotel just in time for my first spray tan appointment.  What an experience!  First, I opened the door to a small conference room where they were applying the tan and the first thing I saw was a bunch of dark, fit, naked booties.  You strip all your clothes off and step into a small tent where a woman sprays the tan on you with a hand-held sprayer.  Then, you stand around with the other naked women for a good 20 - 30 minutes in front of fans while it dries enough to get dressed.  We had to laugh because theres nothing else you can really do!  And you cant help but check each other out, two of the ladies I tanned with won medals at this event! 

Heres how I looked after one coat of spray tan.  They dont spray your face- only for bodybuilding men I heard.  The tan does accentuate your muscles.  

Below is the next morning, after two coats of spray tan.

CHECK-IN

Each competitor has to be a member of the NPC and check in at the contest venue the night before the contest.  This is the first time you get to see a bunch of the competitors from every category.  You can easily tell whos competing by who looks orangey/brown from the spray tan! 

They measured me at this check-in at 5 feet 0.  In the morning, we had to go back to get our competitor number.  Lucky #169 here:) 

HAIR & MAKEUP

For this show, I used the hair and makeup artists assigned to the show.  They did an okay job and were super nice and friendly, but next time, I would definitely do my own.  I "redid" my hair and makeup after they were done.  She had my foundation so dark orange, when I finally saw it, I felt like I had aged 10 years.  :(  I hired the makeup artist because I was worried about matching my face to my tan, but I think I could have done okay.  Below is a picture from AFTER I touched up my face.  I know this is picky, but I wish I wouldve curled and trimmed the fake lashes- I think they are too long at the end (the sides of my face) and in the stage pictures, I feel like my eyes look tired.  Im pretty good at doing hair/makeup and I could have saved the expense too.  

And then we were off to the pre-judging.  

PRE-JUDGING

Pre-judging is where the judges see all the competitors on stage and make their decisions about who wins.  Then, you get a break and come back for the finals at night and the competitors go on stage again and the winners receive their medals.

I competed in BIKINI division, in two categories - NOVICE and MASTERS.  Novice is for women (any age) that havent placed in the Top 5 of a previous contest.  You can compete in this division if you have never competed before, or if you have competed, but not placed Top 5 in your class.   Then, they divide the Novice Division into Classes depending on height.  I measured 5 foot even and Class A went up to 54 I think.  There was also Novice Class B, C, and D.  Masters is for competitors age 35 and older.  

Prejudging started at 9:30 a.m. and we finally finished at 2:30 p.m.  Long morning!

The first category I competed in was Bikini Novice Class A.  Backstage, while we are all lined up (maybe 35-40 of us??) you could feel the nerves and excitement.  I just kept hoping my posing would look decent and fluid.  But, I felt pretty confident- I had been practicing backstage.  I was about the 4th woman in our group to go on.  The posing happens so fast - you only have 10 seconds to hit four poses and then walk to the side of the stage and wait while the rest of the group goes.  I got to see all of the other competitors pose and I knew I could have done better had I practiced my posing more during prep.  

Then the judges "CALL OUT" their Top 5 competitors to come to the front of the stage.  Theyll have certain competitors move next to another competitor for comparison.  I wasnt in the first call-outs, but I didnt necessarily expect to be.  Then, the judges call out the next five.  I wasnt in the second call-outs either.  I started to feel bad.  It sucks to be standing there, getting critiqued, feeling like you arent measuring up, like you are being judged.  And duh, its a contest- you are literally being judged.  Then, the judges called the next 5.  I wasnt in that group either.  I felt my cheeks getting hot.  It felt like I was standing (on the sidelines) forever.  I was in the 4th call outs and that felt BAD.  That means I finished in the Top 20, not near the top.  I wasnt prepared for how low I would feel not doing well in the judges eyes.  Throughout this competition prep, Ive felt so good just knowing that Im going for it and reaching for a goal.  The actual competing part didnt cross my mind too often and I never focused on winning.  But, once I was standing on that stage, boy did I want to win!  

After my group was called out, we exited the stage while the remainder of the women were called out.  I felt so defeated.  I know it sounds bad, but its how I honestly felt.  I was having a pity party, feeling like I didnt even want to compete in the next round for Masters.  The Enemy had a field day with my mind for a good bit, "What were you thinking, trying to compete in a bikini contest??"  I felt so foolish and hurt.  My good friend Cassie and her daughter had come to watch pre-judging and I felt embarrassed that they had come out just to see me lose.  I felt like I had let them down.  Of course, Cassie was super encouraging and comforting.  She is also funny like nobodys business, so she got me to crack some smiles.  

There was a bit of down time while the rest of the classes competed before it was time for Masters.  There were only 11 women competing in Masters, which told me that the majority of women competing at this contest were under 35.  Id guess mid-twenties is the average age.  But, in the Masters category, those women looked fierce!  Each one of them could have won in my opinion.  So, when I made the first call outs in that division, I did feel very happy.

Leaving pre-judging, you dont know what place you won, but I knew I was in the Top 5 for Masters and that felt really good.  But, in reality, it took me some time to "get over" feeling inadequate and foolish during the Novice round.  

My best friend, Karen, drove to support me and got there after pre-judging, but before the night show.  Thank God for her.  I got to have the rest of my pity party in her arms and then I snapped back to reality.  Its just a roller coaster of emotions that I didnt expect.  I confided in Karen and admitted to myself, "I didnt realize winning/placing higher would mean so much to me."  

FINALS  

The Finals started at 6:30pm and I got there about 7:30, with just about 30 minutes until the Masters Women Bikini division.  The contestants and I got back out on stage and then they called out the Top 5, which I was thrilled to be a part of.  They called out 5th place (which I thought would be me, but it wasnt).  I got 4th place.  I was so happy to have that medal!  My husband has been such a great support to me too.  He not only encouraged me to compete, he went on the same diet as me for the last month AND helped prep my meals.  Hes a "good egg" as Cassie always says!

REFLECTIONS

Since the contest ended, Ive had a little time to reflect on the whole experience, what Ive learned about the contest and myself.  It will take longer to truly digest all of the lessons and Im good with that.  I dont know if Ill compete again.  I definitely want to continue to make changes to my physique.  If I didnt want to get pregnant again soon, I probably would sign up for another show in the near future- keep the momentum going.   I enjoyed having a goal to work toward and it did make me train harder and stick to my diet.  Maybe after Baby #2??  If theres one thing I know now, its never too late to change your physical fitness!

In January 2014, I was determined that, come July 2014, I would not be in the same place I was in a year ago.  It feels AMAZING to have accomplished that! 

I learned or confirmed during this process that: 

1. God is always in control.
2. Im strong.
3. Im capable.
4. Im a fighter.
5. Its okay to be proud of myself.
6. I can do 45 minutes of cardio and then go on to do a challenging workout immediately after- four to five days a week.  I never thought I couldve done that before. 
7. A million walking lunges will tone up your legs and rear.
8. As a beginner, having an experienced coach/nutritionist is critical to achieving maximum results quickly.
9. It takes a long time to change your body, but it can be done.  One day at a time.
10. I need lots of sleep on competition prep.
11. My coffee and creamer are extremely important to me.  
12. I crave Cheerios.  Late at night. 
13. I hate Burpees. 
14. Its no fun being judged. Unless youre winning. 
15. I take criticism hard. 
16. My self-worth is in who I am and how well I love.
17. I need help and support.  
18. Receiving encouragement from other people feels so good.  A kind word from a stranger can make my day. 
19. I get back what I put out into the world.
20. I will always continue to work on myself.  On the inside and out. 

___________________

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