Guess Who’s Baaaaackk!?!?
Just me, but I’ve got some new stuff going on over here….in the body-building world AND the baking world😊
I’m a little over 11 weeks away from my first Pro Bikini Competition, the OCB Yorton Cup, October 28th in Maryland and I started on my VERY CLEAN nutrition plan last week (well I stuck to it about 80%) This week is our summer vacay week at the beach in South Carolina and I’m trying to stay focused as well as have good quality family time!!
I’ve been a little scared to step on the scale (which I brought with me) while were at the beach this week. Even though I prepped all of my food to eat and have been very consistent with my workouts, I’ve had a few minor slip-ups here and there. My goal is to lose about 1.5 lbs. per week or about 0.5 - 1% body fat per week. I’m starting out a few pounds heavier than my last 2 preps, but I’m thinking most of it is coming from muscle I’ve put on.
I’m definitely lifting heavier than ever before in the gym. In order for a bodybuilding competitor to look so defined during show-time the goal is usually to drop weight slowly. You want to drop fat while still keeping all of your muscle. A drastic drop on the scale can mean loss of muscle as well as fat and can be bad for your body for many reasons. The secrets to looking your best at show time is to try to jam-pack your diet with nutrient filled foods, keep track of your macros, eat VERY little sugar and to slowly add cardio into your workout routine. I need to remember to be patient right now, It’s easy to say “I didn’t lose weight this week” and just want to quit!! I have to remember to trust the process and that it will slowly happen. I’m going to try to post weekly updates until show day!
Meal Prep for Vacay
I sip on black coffee, Kombucha, Brewed Well’s Keifer water
For condiments I use mustard, sriracha, salsa verde, and coconut aminos*
If youre interested in having macros calculated or a clean nutrition plan visit www.trainwithrebekah.com
I prepped again on thurs pm at the beach…
I did a more basic prep since I was sharing a kitchen with family
Ground turkey, broccoli, sweet potatoes and shrimp
In the Gym
During my vacation week, I’ve managed to get all of my workouts in, I wake up around 5:30 have some coffee and head to the gym just under a mile away. They let visitors pay for a package of 10 visits and they never expire. Since we come twice a year, It’s totally worth it!
I have 5 weight training workouts and am doing about 3 hours of cardio per week right now, each week I will slowly add in more steady state cardio. Near the end it gets p-r-e-t-t-y boring…I must admit, so for now I’ll take 3 hours total!!
I could never have gotten to this point without specific workouts from my trainer. Who is now taking on some new clients!!! Go ahead…reach out to him!! www.mitch.fit/groupx
My favorites moves this week (of course their Glute Moves 😊)
My trainer told me to tell you due to the nature of the band, use a slightly lighter weight than you may think necessary and continually press the band open keeping your glutes engaged. Though, now you know about our shortcut to a better (stronger) booty!
Cookies, and Cakes, and Bake Sales
Did anyone hear me mention Keifer water??
Well I’m sure a LOT of you guys have heard of it, maybe tried it, or maybe purchase it on a regular basis?? My friend Emma is the owner of Brewed Well RVA and if you’ve never tried her product or researched gut-health, check out her site. Emma is a graduate of the Institute for Integrative Nutrition and a certified Nutrition Specialist through the American Academy of Sports Dietitians and Nutritionists.
Check out Emma's site https://www.farmoverpharm.com to see the importance of keeping your gut healthy and how healthy bacteria in your gut can help overall health and wellness.
LOVE this sunscreen from Thrive Market… the only spray I’ve every seen with zinc in it so it really blocks!!!
These are some of my treats to enjoy during prep, they are deLISH!!