Friday, April 27, 2018

Cinnamon Apple Crockpot Oats

I had a meeting this morning where I was presenting, and I wanted to bring a healthy breakfast that would feed a lot of people, so this was perfect! I have made other crockpot oat recipes, but never this one. It was a huge hit, and was extra delicious with the added antioxidant-rich toppings (not included in macros)!

Macros (per 1.25c serving): cals-180, fat-4g, carbs-31g, protein-5g


-Cooking spray, butter or oil (to coat inside of crockpot)
-6c steel cut oats
-12c water
-3c unsweetened nut milk
-3 medium apples (chopped)
-1/4c maple syrup
-1c BAKING stevia (it's more of a powdered sugar consistency)
-2tbs vanilla extract
-2tbs pumpkin pie spice (or just nutmeg & cinnamon will do)
-1tsp salt
*Optional: Chopped nuts, berries, brown sugar and dried fruit make great toppings! 


-Mix everything together in the crockpot and cook on low for 6-7 hours 
-Make sure to stir every few hours to prevent sticking
-Add toppings and enjoy!! 

Tuesday, April 24, 2018

Paleo Chocolate Protein Muffins

They taste like healthy brownie bites! I’ve made 2 batches so far with the first being less sweet and more dark chocolate-y, and the second was sweeter and more pumpkin-y. I am posting the recipe for the more pumpkin-y recipe since those were a hit amongst my clients!

Macros (per muffin): 94 calories, fat-4g, carbs-8g, protein-7g

-2c pumpkin puree (NOT pumpkin pie filling)
-2 scoops whey protein (I used cookies 'n cream, but chocolate is also delicious!)
-1/3c almond butter
-1/4c unsweetened cocoa powder
-2tsp vanilla extract
-1/4tsp sea salt
-1tsp pumpkin pie spice
-2-4tbs BAKING (it's more of a powdered sugar texture) stevia (optional)

-Preheat oven to 350 degrees
-Spray muffin tins/silicon baking trays with oil spray (or use cupcake liners
-Mix all ingredients together
-Fill cups 3/4 full (they won't rise)
-Bake for 16-18 minutes or until fork comes out clean

Monday, April 16, 2018

NPC Colorado Northern

It's 2 days later and I still can't believe it's over! 5 months of preparation and in one day it was all over. I am proud of how I looked and performed, but it is frustrating that I didn't place. It had been 2 years since my last show, and now I remember why I took such a hiatus! 

For the last month in between my shows, I felt like a shell of a human just going through the motions of everything I knew I had to do each day. Some people may be able to live this lifestyle all the time, but it's definitely not for me. Like I said, I am proud of the package I brought to the stage, but the restrictive lifestyle, regimented eating, overtraining, constant exhaustion and irritability really was miserable. I tried not to complain too much since it was all voluntary, but after eating a banana this morning on my way to the gym for deadlift day (my favorite activity), I am sure this was my last show. 

Peak week: 

Wednesday and Thursday were the same as they were for my first show this season, so I was water loading and drinking 2+ gallons each day. Friday I drank water up until check in at 5pm and then it was none until after pre-judging the following day. I also cut out all sodium on Friday. I had a full day of work and meetings on that day, so at least that kept me distracted from how hungry I was! At this point, I hadn't had any carbs in 2 weeks! Urghhh...

So on Friday, the real fun began. Once I was finished up with work, I headed to the venue for check-in. I was winding all over the hotel trying to find where I was supposed to go, and then the second challenge was finding a bathroom to change into my suit. You have to wear your bottoms for check-in so they can make sure they are within regulations. I finally invade a chiropractic conference since theirs is the only bathroom I seem to be able to find, and start to change. THE SUIT BOTTOMS COMPLETELY FALL APART as I am trying to put them on, so I literally have them half hanging off of me under my sweatpants. 

I didn't want to be disqualified, so I planned to just hold the broken side together when they checked. I get to the check-in desk and nearly have the guy rolling on the floor with how I told the story of busting out of my pants. I made it through check-in and then get a phone call from my mom telling me they are trapped in Kansas because I-70 is shut down due to the blizzard rolling through causing a complete white out. I'm thinking "great, my parents are stranded 4 hours from me somewhere in Kansas, my pants won't stay on my body, and I now have to spend all night tanning AND fixing my suit. Rude. 

So I head to Hobby Lobby in hopes of finding a solution that will keep me from being the Youtube sensation who had the most epic wardrobe malfunction of all time. I get to the store and find some moldable wire and E6000. 

I can't say this is the activity I pictured doing the night before my show! 

The glue took awhile to set up, so we started the tanning process in the meantime! It was 4 coats Friday night and 3 coats Saturday, but it worked and I was DARK! Don't worry, we put my puppy's potty pads down to absorb the mist! #resourceful 


These pictures are all from pre-judging, which is where they do most of the comparisons and judging. The finals are really just for the individual walk and awards.


So as you can see, it all worked out, but it was a stressful weekend to say the least! My parents missed pre-judging since the highway didn't open back up until about 9am Saturday. They met us right after pre-judging ended, so we headed out to Bad Daddy burgers for a mini cheat meal before finals! 
I got in a brief nap during the 4 hour break between shows which helped a ton! I wish they just went straight through since bikini ran last in both shows, and it made for a REALLY long day! Just to put it into perspective, the competitor meeting was at 8:15am and we didn't finish for the day until 9:30pm. 

I went on stage for pre-judging around 11am and was in both a novice class and an open class. I was in novice because I had never placed 1st in an NPC show and then open is for all bikini competitors. After this it was mostly sitting around until 4:30pm when finals started. Some of my awesome clients showed up for the event, and I felt so bad because of how long the show lasted! I did have reservations for dinner at 8pm, but it very quickly became evident we weren't even close to my category. 

Once we did finally get to awards, I was hopeful I would make top 5 in both my categories, but was sure I would in novice. Unfortunately, I was wrong on both accounts. I didn't make top 5 in novice or open, but I tried to look past the results and discouragement and focus on my personal win. I looked better than I have for any of my other shows, and I had an amazing posse of support there to cheer me on! Since the sushi dinner plans fell through, a few of us went to Illegal Pete's for tacos and margaritas instead! Gotta love $6 super strong margaritas! 

It was a fun weekend, but I am very much relieved it's over! Now back to the heavy lifting that built me this booty! ;p

Chicken Veggie "Pasta"

Man, I am happy my show is over! I will recap the show weekend in my next post, but today was day 1 of getting back into my routine of lifting heavy and eating real food! Even when I am not getting ready for a competition, I still count my macronutrients and make sure I am eating enough to fuel my intense workouts. I have missed coming up with creative recipes, so today was my day to change that! I know many of my clients are pressed for time and I can relate, so here is one of the meals I made for meal prep this week that is super easy! I have been wanting to try this "pasta" for awhile now since it's lower in carbs and sugar and higher in protein and fiber than regular whole wheat pasta.

Macros (1/2 bag pasta, 3oz chicken, 2tbs red onion, 1/2c pasta sauce): cals-332, net carbs-5g, protein-10g, fat-8g


-1 bag Birdseye Steamfresh zucchini lentil pasta
-1 pound cubed boneless skinless chicken breast
-1 jar pasta sauce
-3/4c chopped red onion
-Sea salt to taste


-Combine chicken, onion and pasta sauce in large pan, cover and cook thoroughly
-Steam pasta in microwave
-Combine and enjoy!

Monday, April 2, 2018

Super Protein Muffins

Since I am 2 weeks out from my show, I haven't actually tried these but they smelled AMAZING while I was making them! I promise they're good though--just ask my boyfriend. I am tapering carbs these last couple of weeks, but I am already looking forward to having these for breakfast post-show!

I loved how simple and protein-packed this recipe is! Just make sure you don't overcook them like I did my first batch. They do get spongy if left in too long. My mix made 32 muffins, but one of my baking mats had slightly smaller cups than the others, so I would shoot for 28-32 muffins for this batch!

Macros (per muffin): 94 cal, 12g carbs, 2g fat, 7g protein


-5c protein powder (I used Muscle Pharm Combat Cookies 'n Cream)
-2 medium bananas
-3c egg whites
-1/4c + 2tbs coconut flour (or almond flour)
-1/4c chia seeds
-1/4c + 2tbs unsweetened almond milk
-1/4c water
-1/2c unsweetened applesauce
-1/4c melted coconut oil
-2tsp vanilla extract
-2tbs cinnamon
-6tsp baking powder


-Preheat oven to 350 degrees
-Lightly grease the muffin tin with spray oil or wipe down with coconut oil
-Mash banana in large bowl with almond milk
-Mix in all other ingredients
-Fill muffins cups 2/3 full with batter
-Bake for 12-14 minute or until tops are lightly browned

How Under-eating Makes you Fatter

If we eat less we will weigh less right? Well sort of, but at what cost? To lose weight it is true that you need to increase your activity and/or reduce energy consumption, but this all needs to be calculated and tracked. If you eat too little and starve your body, your cortisol levels rise and in response to the huge caloric deficit, your body slows the metabolism and begins pulling calcium from the bones, and pulling stored energy from the muscles (not good). If you work hard in the gym, you need to replenish the electrolytes lost in sweat, provide your body with protein to repair the damaged muscles, refuel your energy stores by consuming healthy and complex carbs, and incorporate healthy fats full of omegas so your body has a longer-lasting energy reserve. The body can store all macronutrients except protein, so this is why protein needs to be continuously consumed throughout the day to prevent muscle catabolism (muscle break-down).

The truth is, eating less than it takes to support your body’s healthy tissue can actually cause you to hang onto body fat for two key reasons. First, healthy tissue (muscle, bone, etc.) burns calories by just being on your body. Every bit you lose causes your metabolism to slow down, even if you work out more. Second, too little nutrition triggers your body to go into conservation mode and you guessed it, burn fewer calories. Historically this is how we survived times of famine – when a smaller amount food was available, we adapted by expending less.

You first need to listen to your body: 

Tune into your body. How do you feel? You can certainly be well-nourished while you’re losing weight. If you feel lethargic, have trouble concentrating, need caffeine in order to function or exercise, feel irritable, moody, or have intense food cravings, you’re not eating enough. Short-term strict plans or “cleanses” are OK for jump-starting a new healthy eating plan, but long-term (more than a week), eating enough to nurture your body is essential for both health and weight loss.

Heed the warnings. If you follow an inadequate diet for too long, you’ll start to see the ramifications. Just a few of the complications can include: hair loss, missed periods and getting sick often. I hope you won’t have to experience any kind of unusual physical side effects, but if you do, please know that your diet can be the culprit. I’ve counseling many people who’ve attributed such side effects to genetics or stress when in reality, undereating was the offender.

I've been there...

You know those time hop pictures that pop up on Facebook? This week mine have all been of me when I had a pretty severe eating disorder. My "breaking point" (pun intended) was when I suffered a Lisfranc fracture in my left food on December 6, 2013. This was the day before my 20th birthday and was only the beginning of my diet spiraling out of control. I thought since I couldn't work out as hard that I didn't deserve to eat as much. This mindset led me to break my foot in different places 4 times after that initial fracture. I also developed the Female Athlete Triad and Osteopenia (precursor to Osteoporosis) all at 20 years old. Sounds healthy huh?

I hadn't started my degree yet, so I wasn't educated in what I was doing to my body. I don't regret any of it, but am happy I had the epiphany when I did or I would have suffered irreversible damage.

A little of my journey:

This was December 6, 2013 and must have been right before I dropped the tractor tire on my foot that caused my initial fracture. Happy birthday to me... 

Almost more sad than me having the eating disorder and being unable to recover, was how proud I was of my "progress." This was me disobeying my doctor for months until he finally had an intervention with me and an eating disorder specialist. It was about 6 weeks after that that I actually realized how gross I looked and decided to change my ways. 

So I did some of this... Or I guess, 30 pounds worth of this. Here I am 120 pounds and in the pictures above, I was right around 90 pounds. 

The powerlifting is what really completed my recovery. I am super competitive, so setting my sights on what seemed like such an intangible goal really made me stick to my commitment of gaining weight and living a healthy life. If you don't eat, you won't get stronger or build muscle and I never would have been able to get up on that platform.

What I learned: 

I learned a lot of stuff, but the most important being to know and trust my body. You won't accidentally "get big" from lifting heavy weights and to lose weight, you SHOULD be eating enough food to fuel your body and performance in the gym. I work exclusively with women because I love combatting the misconceptions and misunderstandings we often fall victim to. I love educating my clients in what a healthy workout routine/adequate diet looks like, and then helping them implement it in the safest and most effective way possible!