Wednesday, April 22, 2015

Rosie is Here to Stay

Rosie the Riveter has always been a symbol of femininity, women's strength, women's empowerment, equality to men and just our overall independence. With how my life has changed over the past two years and the career path I've chosen, there is no symbol more pertinent or fitting to my personality. And what better way to make a statement and embrace the true meaning of Rosie than to get her image permanently tattooed on me forever? Yup, that's right! I got the image of Rosie the Riveter tattooed on my right leg and am elated with how it turned out! I went to Eric Brunelle at Kaleidoscope Tattoo in Cambridge and he did an absolutely phenomenal job! It could not be more identical to the original propaganda image that I brought in from the signs made during WWII.

 It took 2 separate sessions, so the first was 2 hours and was all the black outlining and black shading. The second appointment was all the color work and took about 3 and a half hours….Longest few hours of my life! Getting up near my hip bone was excruciating, but I had to have her in color! To me, the color holds just as much meaning as the actual image. I'm so happy to be able to have her all done and healed in time for the Cutler Classic next month!

I had to have been on some reality TV show or something with how crazy I looked basically being pant-less on the subway on my way home…Haha everyone has at least one of those days right…?? I look forward to hearing feedback on how she turned out! In the end, it was absolutely worth the 5 and a half hours of torture and I can't wait until she's all healed up and ready to rock the stage at the Cutler! 

Friday, April 10, 2015

How to 'Meal Prep'

I always get asked how I do my meal prep throughout the week, what do I cook, how I season things, how much of each food do I portion out per meal, how do I keep from getting bored with the food, how often do I cook, what do I do for breakfasts….So I decided to make a post addressing all these questions! I'm attaching a picture of my cart from the last time I went grocery shopping to give you guys a visual of my usual diet.

I'm a huge condiment person, and when not right up on a show I load everything with sodium-laden sauces and dressings…oops. Sorry not sorry. Anyway, every week I buy 2 different kinds of meat (usually 93/7 lean ground turkey and chicken breast, but sometimes a white fish or steak), a ton of veggies (zucchini, spaghetti squash, broccoli, asparagus, green beans, spinach, kale, radishes, eggplant, cucumber, celery, beets, avocado, sweet potato, mushrooms, bell peppers), snack foods (granola, greek yogurt, apples, grapes, grapefruit, halo oranges, almonds, walnuts, 100 calorie guacamole packs) and then I buy both white and brown eggs (white I boil and use to snack on throughout the week and brown I cook most mornings for my breakfast) liquid eggs whites (which I eat throughout the week in my oatmeal in the morning or just as a snack), and cashew or almond milk (I mix with my protein powder post-workout).

On an average day I try to eat about every 3 hours, but sometimes my schedule is crazy and I have to combine some meals or basically end up binge eating at night to avoid losing all that muscle I've worked so hard to gain!

Breakfast example:

1/2 serving steel cut oats
1tbs reduced fat peanut butter
½ banana
2 large eggs
2 cups sautéed spinach
½c sautéed mushrooms

Post-workout example:

1.5 cups unsweetened cashew milk
1 scoop whey protein
1 medium apple

Lunch example:
5 brussels sprouts
4oz sweet potato
4oz grilled chicken
4oz broccoli

Snack example:
1 cup fat free greek yogurt
1 serving granola

Dinner example:
4oz ground turkey
1/2cup sautéed mushrooms
1cup sautéed spinach
1 serving brown rice
4 oz grilled eggplant

1 scoop casein protein
1tbs sugar free jelly
1tbs reduced fat peanut butter
(casein peanut butter cup) :)

This is a pretty good guideline, but I typically try to eat around 2,500 calories in a day so sometimes I snack more or pack more into each meal.

I season things to my liking and change it up every time, but I do always try to buy the "low sodium" or "salt free" option and try to limit my hot sauce intake…I also try and cook my meat with fresh herbs rather than the preservative and sodium-laden seasonings.

I typically have a big cooking session 1-2 times per week. I find the chicken and fish don't store too well if it's more than 4 days. All the veggies, eggs, and oats are fine for the whole week though, so my second meal prep never takes as long.

And I avoid boredom by using an assortment of seasoning methods and meal combinations. I actually like eating healthy and love the energy it gives me, so I have no problem maintaing this lifestyle! If I want a cookie though, I eat a cookie! The casein peanut butter cup at night is SUCH a treat too, so this helps to curb any cravings I may have!

I hope all this helps, but if you have any other questions, feel free to reach out! :)

Sunday, April 5, 2015

Client Shoutout

I haven't given a shout out to any of my MJ Fit clients for awhile, but I appreciate them bearing with my insanity over the past several months during my competition preparation. I've cycled from hungry, irritable, overly-assertive, slap happy and who knows what else, but they've stuck through it all! Some of the lovely ladies won't allow me to photograph them while their doing my murderous circuits, but I was able to snap a few! If you guys read this (which you better! hehe) then know that I really appreciate you working with me and allowing me to help you get that rockin' bod you've always wanted. The past several months have been a learning experience for all of us and I couldn't be more pleased with how hard they've been working, despite them all having crazy busy lives! I'll try and sneak in some candids of everyone else in the next few weeks too! :)

Melrose Fam

Even though I'm expanding on where I train and work, the Melrose YMCA will always seem like my first home. It was my first fitness-related job and I still love working out there and getting to network and build relationships with the students who take my classes. My reputation is really getting around and my barre class is getting huge! I teach there on both Thursday and Saturday, and my Saturday morning class is usually close to 40 people! I look so forward to starting my weekend off with this motivational group of women and cannot wait to get started with my small group training in the next few weeks!