2012 Highlights, 2013 The Year of Me, Some HIIT, & My Jam of 2013

I had a lot of life changes in 2012. Some of them sucked but as cheesy as it sounds, I am grateful for all of my shitty life experiences. 

If I have ever made you laugh, you should be too because my bad choices have created a plethora of comedic material. 

Why 2012 Was A-THE-EFF-MAZ-ING

(In no particular order)

• I moved from Minnesota to Pennsylvania pretty much by myself.
• I started lifting weights and have pretty much become a badass.
• I worked the Egg Whites International booth at the 2012 Arnold Sports Expo.
• I finally graduated from the University of Minnesota.
• I adopted a cat who taught me how to be a little more responsible, a little less self-centered, and love unconditionally. (Future boyfriends, you're welcome.) She passed away in April but I really do think that we improved each other's lives.
• I started this blog which has been one of the most cathartic experiences of my life.
• My family and I watched all of the Lord of the Rings, Star Wars, and Harry Potter movies.
• I came to terms with the fact that my shitty decisions created the majority of my (...and my family's) stress and am moving on.

Why 2013 is the Year of Me

1. This time last year, I was resolving the shit out of my life. My goals had goals! Guess how many of my goals I achieved... None! Not a single one because they were not realistic. 2012 was definitely not a failure because I didn't attain my unattainable goals.  I had an amazing year and probably would have regardless of what was on my vision board.

2. Looking back, the goals I made last year weren't even things I wanted to do. They were things other people expected me to do. So, in 2013 I plan on doing nothing other people want me to do and everything I want to do. Yep, I am being selfish as hell in 2013 because I have missed too many opportunities being worried about what other people were going to think and I am over it. 

3. This year, I would like to do the Spartan Trifecta, a GO RUCK Challenge, compete in figure in the NPC Atlantic States, take MMA lessons, and start an MSW/MPH program.  But, if those things don't happen, it's not a big deal. There might be other opportunities that trump those.

My only goal is to become a smarter, stronger, and healthier me.

HIIT at Home

Here is a workout for all you who are resolving to get fit in 2013 but will be too hungover tomorrow to actually make it to the gym. 

10 Burpees, Pushups, and Squats

8 Burpees, Pushups, and Squats

6 Burpess, Pushups, and Squats

4 Burpess, Pushups, and Squats

2 Burpees, Pushups, and Squats

Nap. 

Happy New Year!

HIIT & Hoodrat Music

This routine is a special Thanksgiving 
BURN-A-THON!

Workout

5 Pullups, 5 Pushups, 5 Box Jumps, 5 Situps

4 Pullups, 4 Pushups, 4 Box Jumps, 4 Situps

3 Pullups, 3 Pushups, 3 Box Jumps, 3 Situps

2 Pullups, 2 Pushups, 2 Box Jumps, 2 Situps

1 Pullup, 1 Pushup, 1 Box Jump, 1 Situp
Rest for 1 minute and then repeat.

Playlist

"Won't Back Down" Eminem feat. P!nk

"Ball" T.I. feat. Lil Wayne

"Mercy" Kanye West feat. Big Sean, Pusha T, & 2 Chainz

"1 800 BONE" Iggy Azalea

"Black Magic" Meek Mill feat. Rick Ross

"John" Lil Wayne feat. Rick Ross

"Red Nation" The Game feat. Lil Wayne

HIIT & Hoodrat Music

Warm Up

Walk for 5 minutes

Workout

Sprint for 40 seconds

Walk for 20 seconds

Repeat 10 times

Cool Down

Walk for 5 minutes

Playlist

"Girls Fall Like Dominos" -Nicki Minaj

"Motivation" -Kelly Rowland feat. Lil Wayne

"Freekum Dress" -Beyonce

"Nothing Inside" -Sander Van Doorn

"C'mon (Catch'em By Surprise)" -Diplo, Tiesto, & Busta Rhymes

"You & I" -Medina

"Heart Skips a Beat" -Olly Murs feat. Rizzle Kicks

HIIT & Hoodrat Music

Workout

Complete the series 5 times.

40 Seconds of Burpees

20 Seconds of Rest

40 Seconds of Jump Squats

20 Seconds of Rest

40 Seconds of Lunge Jumps

20 Seconds of Rest

40 Seconds of Mountain Climbers

20 Seconds of Rest

40 Seconds of Push-ups

Playlist

"Can't Stop Me Now" Afrojack & Shermanology

"I Wanna Go" Britney Spears

"Heartbeat" Childish Gambino

"Commander" Kelly Rowland feat. David Guetta

"Get Outta My Way" Kylie Minogue

"Save the World" Swedish House Mafia

"Forever" will.i.am & Wolfgang Gartner

HIIT & Hoodrat Music

Workout

Repeat the cycle below 10 times

40 Seconds of Air Squats

20 Seconds of Rest

40 Seconds of Pushups

20 Seconds of Rest

Playlist

"Sweet Nothing" -Calvin Harris feat. Florence Welch

"Levels"- Aviici

"Save the World"- Swedish House Mafia

"Sparks" Fedde le Grande, Nicky Romero, & Matthew Koma

"Commander" David Guetta feat. Kelly Rowland

"Addiction"- Medina

"Must Be Love"- Arty, BT, & Nadia Ali

HIIT Cardio Playlist

Since I am posting weekly HIIT workouts, I am going post music to do it to.  Here is a playlist to listen to while doing the HIIT routine I posted on Friday.

"She Wolf (Falling to Pieces"- David Guetta featuring Sia
"Feed the Dada"- Dada Life
"Ghosts 'n' Stuff"- Deamau5
"Let's Go"- Calvin Harris featuring Ne-Yo
"Ain't No Stoppin"- Ferry Corsten featuring Ben Hague

This Week's Workout

Before I moved, I was posting weekly grocery lists that contained healthy foods on sale at grocery stores in the surrounding Twin Cities area.  It was a great way for me to regularly post to this blog.  Since moving, I have had a difficult time figuring out food prices because, frankly, everything is so flipping expensive! This week my mom spent $41 on 1 bag of fruits, veggies, and simple household items from our local grocery store. That is insane! Next time you go grocery shopping, I want you to think about how long you have to work in order to pay for your food, get angry, and then do the workout I posted that week because exercise is a great stress reliever! 

Instead of posting weekly grocery lists, I am going to post workouts you can do with little or no equipment in 30 minutes or less. 

4 Rounds

1 Minute of Jumping Rope

1 Minute of Dumbbell Thrusters

1 Minute of Mountain Climbers

1 Minute Rest

Legs!

Today I was cleared by my doctor to start lifting legs and doing cardio again! He thinks I strained a tendon in my knee while I was running sprints.  Since there was no fluid in my knee, he said I was good to go! He recommended starting with a low weight, high repetition leg routine.  I am going to add some steady state cardio to my workout plan too.

Legs

Seated Leg Extensions 2x20

Barbell Hack Squats 2x20

Leg press 2x20

Leg Curls 2x20

Squats 2x20

Deadlifts 2x20

30 Walking Lunges

20 Minutes AMRAP Circuit

This is the first total body HIIT routine I have done in a while and it was ROUGH! I am going to try to add a total body workout to my routine each week.

Complete the entire routine without any rest.

This Week's Workouts

About a month ago, I tweaked my knee running HIIT sprints.  I have only lifted legs once since then because I do not want to re-injure it.  I have a doctor's appointment on 10/23 and am eagerly waiting to figure out what is wrong with it.  I have not been doing cardio either.  Below are the workouts I have done this week.  As with all the workouts I post, exercises grouped together are done as a super set.

Monday Shoulders

Seated Bar Press 4x15, 12, 10, 8

Dumbbell (DB) Lateral Raise 4x15, 12, 10, 8

DB Front Raise 4x15, 12, 10, 8

DB Incline Press 4x15, 12, 10, 8

Rear Delt Flyes 4x15, 12, 10, 8

Arnold Press 4x15, 12, 10, 8

Tuesday Back

DB Pullover Warm Up Set 12-15, 10, 8, 8

Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8

1-Arm Row 4x12, 12, 10, 10

Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8

CG T-Bar Row 3x12, 12, 10

Assisted Pullups 3xFailure

Wednesday Chest

Barbell Bench Press 4x12, 10, 10, 8

Barbell Incline Press 4x12, 10, 10, 8

Flat Bench DB Flyes 4x12, 10, 10, 8

Cable Crossover 4x10

Pushups 3xFailure

Thursday Arms

CG Pull-up 4xfailure

V-Grip Push downs 4x15, 12, 10, 10

CG Bench 4x15, 12, 10, 10

Barbell Curls 4x15, 12, 10, 10

EZ bar 21s 4x7 top, 7 bottom, 7 full

OH Tricep Extensions 4x15, 12, 10, 10

Reverse Tricep Extension 4x15, 12, 10, 10

Rope Hammer Curls 4x15, 12, 10, 10

Friday Shoulders

Seated Military Press 5x10

Arnold Press 5x20

Barbell Shrugs 5x12

Upright Rows 5x12

Incline Rear Delt Fly 5x20

Cable Full Front Raise 5x12

Gangsta Rap Made Me Do It

Confession: I listen to ignorant, ghetto rap when I lift.

I have tried to listen to smart, political rap like Public Enemy when I lift but I just don't get as hyped up with PE as I do with 2 Chainz.

Here are some of the songs on my newest lifting playlist.

"Black Magic" Meek Mill feat. Rock Ross

"Mercy" Kanye West feat. Big Sean, Pusha T, & 2 Chainz

"Murda Bizness" Iggy Azalea feat. T.I.

"I'm Back" T.I.

"F*ck Em" Rick Ross feat 2 Chainz & Wale

"Out of My Mind" B.o.B. feat. Nicki Minaj

"Hoodrich Anthem" DJ Scream

"Sicker Than Yo Average" Fabolous

4, 3, 2, 1!

One of my favorite things about living in Lancaster, PA is having access to Franklin and Marshall's track.  I love running sprints! When I lived in Minnesota, I usually ran on a ratchet, asphalt track  which was not very fun or comfortable to run on.  Wednesday, I did my favorite track workout called the "4, 3, 2, 1"!

Warm Up

1/4 mile jog and Dynamic Stretches

Workout 

(Jog or walk back to the starting line)

4 100m sprints

3 200m sprints

2 300m sprints

1 400m sprint

Cool Down

1/4 mile jog and Dynamic Stretches

"Off Season" Workouts

I have not committed to competing in a show so I am not sure why I am calling this my off season.  These are the workouts I will be following for the next 4 weeks.  The only cardio I am planning on doing are the spontaneous dance parties I have with my 8 year old brother and those are plentiful.  :D

Exercises that are grouped together are done as a super set. I rest 30-60 seconds between sets.

Day 1 Shoulders

Seated Bar Shoulder Press (Smith Machine) 3x15

DB Lateral Raise 3x15

DB Front Raise 3x15

DB Incline Press 3x12

Rear Delt Machine 3x15

Arnold Press 3x15, 12, 10

Day 2 Legs

Leg Extensions 4x12, 10, 10, 8

Squats 4x12, 10, 10, 8

Dumbbell (DB) Stiff Legged Deadlifts 4x12, 10, 10, 8

Hamstring Curls 4x12, 10, 10, 8

DB Step Ups 4x12, 10, 10, 8

30 Walking Lunges 

Day 3 Back

DB Pullover 12-15 Warm Up Set, 3x10, 8, 8

Close Grip (CG) Pulldown Drop Sets (DS) 4x12, 10, 10, 8

1-Arm Row 4x10-12

Wide Grip (WG) Seated Row DS 4x12, 10, 10, 8

Behind the Neck Pulldown DS 3x12, 10, 8 

Day 4 Shoulders

Machine Lat Raise 2x45

15 pulsing at top, 15 pulsing at the bottom, 5 regular, 5 with 2 second hold and slow all the way down, 5 regular reps.

Machine Lat Raise DS 3x10, 8, 6

Shoulder Press 4x15, 12, 10, 8

Cable Straight Bar Front Raise 4x15, 12, 10, 10

Cable Upright Row DS 4x12, 10, 8, 6

Leaning 1-Arm Lateral Raise 4x12, 10, 10, 8

Behind the Neck Shoulder Press 4x15, 12, 10, 8

Reverse Pec Deck 4x10-12

Day 5 Arms

CG Pull-up 4xfailure

V-Grip Push downs 4x15, 12, 10, 10

CG Bench 4x15, 12, 10, 10

Barbell (BB) Curls 4x15, 12, 10, 10

EZ bar 21s 4x7 top, 7 bottom, 7 full

Overhead (OH) Tricep Extensions 4x15, 12, 10, 10

Reverse Tricep Extension 4x15, 12, 10, 10

Rope Hammer Curls 4x15, 12, 10, 10

Greek Yogurt MyoFusion Popsicles

Greek Yogurt Popsicles

Ingredients:

(Makes 12 pops)

1 32 ounce container of nonfat Chobani 

1 scoop of whey (I used Cinnamon Roll Gaspari MyoFusion Probiotic) 

1/4 cup sliced almonds

1 packet of Truvia

Dash of cinnamon  

Method: 

Line a muffin pan with cupcake liners.

Mix all of the ingredients until thoroughly blended.

Freeze overnight.

Nutritional Information:  

70 Calories

4 grams of Carbs

1 gram of Fat

10 grams of Protein

Chocolate Chip Almond Butter Bars

I made these to share with my fellow competitors after Saturday's show. They are so delicious and rich.  This recipe makes 16 bars.  I am not including the nutritional information because this is a special treat that should be enjoyed without worrying about calories.

Ingredients

1 roll of cookie dough

1 14oz can of fat free sweetened condensed milk

1 1/2 cups of preferred nut butter 

Enough mini chocolate to cover the top (~1/2 cup)

Method

Preheat oven to 400 degrees.
Crumble cookie dough & press into an ungreased 9x9 bar pan.
Mix milk & nut butter until smooth.
Spread over the cookie dough.
Sprinkle chocolate chips on top.
Bake for 10-15 minutes.
Let cool. 

Refrigerate for a couple of hours & enjoy!

On Sale at Lunds & Byerly's

Here is a list of items on sale at 

Lunds & Byerly's from 5/31/12-6/13/12.

Fresh Blueberries Buy 1 Get 1 Free

Fresh Express Salad Blends Buy 1 Get 1 Free

Full Circle Organic Mini Peeled Carrots Buy 1 Get 1 Free

Walden Farms Salad Dressings Buy 1 Get 1 Free

Tribe Natural Hummus Buy 1 Get 1 Free

Phoenician Hummus Buy 1 Get 1 Free

Old Home Cottage Cheese Buy 1 Get 1 Free

Fresh Atlantic Salmon Fillets Buy 1 Get 1 Free

Swai Fillets Fresh Atlantic Salmon Fillets

Raw Grill Cut Shrimp Buy 1 Get 1 Free

Gold'nPlump Boneless Skinless Chicken Breasts Buy 1 Get 1 Free

High Carb Day!

Today I get to eat carbs! Yay!

This is an example of what I eat on my high carb days.

	Carbs	Protein	Fat	Calories
Meal 1
1 Scoop About Time Chocolate PB	0	25	0	103
1/2 Cup Oats	27	5	3	150
1 tbsp Nut Butter	2.5	3.5	8	92.5
6 oz. Almond Milk	1.5	0.8	2.3	30
Meal 1 Totals	31	34.3	13.3	375.5
Meal 2
4oz. Ground Turkey	0	22	8	160
1/2 cup Sweet Potato	20.7	2	0.2	90
1/2 cup Asparagus	3	1.5	0.1	15.4
Meal 2 Totals	23.7	25.5	8.3	265.4
Meal 3
4oz. Chicken Breast	0	26.2	1.4	124.7
1/2 cup Lentils	19.9	8.9	0.4	114.8
1/2 cup Asparagus	3	1.5	0.1	15.4
Meal 3 Totals	22.9	36.6	1.9	254.9
Meal 4
1/2 Cup Oats	27	5	3	150
6 Egg Whites	0	24	0	102
Meal 4 Totals	27	29	3	252
Meal 5
1 Scoop About Time Chocolate PB	0	25	0	103
6 oz. Almond Milk	1.5	0.8	2.3	30
Meal 5 Totals	1.5	25.8	2.3	133
Meal 6
4oz. Cod	0	25.3	0.9	119.1
1/2 cup Asparagus	3	1.5	0.1	15.4
Meal 6 Totals	3	26.8	1	134.5
Daily Totals	109.1	178	29.8	1415.3

This Week's Clean Eats Sale!

Here is a list of healthy foods on sale in the Twin Cities area

Aldi
Pineapple $1.39 each
Blueberries $1.49/package
1lb. Package of Strawberries 99¢
Del Monte Bananas 44¢/lb.
Mangoes 39¢ each
Lemons 19¢ each


Rainbow
Fresh Express Salad Blend 2/$5
1lb. Premium Strawberries 2/$5
Pint of Blueberries 2/$5
Green Seedless Grapes $1.49/lb.
Green Asparagus $1.99/lb.
Georgia Tree Ripe Peaches 99¢/lb.
Green Bartlett Pears 99¢/lb.
Iceberg Lettuce 99¢
1lb. Baby Carrots 10/$10
8ox. Whole White Mushrooms 10/$10
Birds Eye Steamfresh or Freshlike Classic Vegetables 10/$10
Boneless Skinless Chicken Breasts $1.89/lb.
Fresh 90% Lean Ground Sirloin $3.99/lb.
USDA Choice Black Angus Boneless Chuck Roast or Steak $3.99/lb
Wild Sockeye Salmon Fillets $9.99/lb.
Fresh Farm Raised Tilapia $6.99/lb.
Kemps Cottage Cheese 2/$6


Cub 
**Coupon Item**
Fresh Express Salad Blends Buy One Get One Free
**Sale Items**
Pint of Blueberries 2/$6
Lorna California Apricots $2.99/lb.
Cucumbers 59¢ each
Green Peppers 59¢ each
Organic Broccoli $1.98 each
6oz. Package of Organic Raspberries $2.98
Hass Avocados 99¢ each
Red Gold Tomatoes Buy One Get One Free
Cub USDA Choice Beef Top Loin Strip $6.99/lb
Cub USDA Choice Beef Boneless Chuck Roast or Stew Meat $4.69/lb.
Jennie-O Fresh Ground Turkey 2/$5
Jennie-O White Meat Burgers $7.99
Fresh Atlantic Salmon $5.99/lb.
Tribe Hummus Buy One Get One Free
Almond Breeze Buy One Get One Free

On Sale at Lunds & Byerly's

The following items are on sale at Lunds and Byerly's from 5/17/12-5/23/17.

Bushel Boy Vine-On Tomatoes $1.99/lb

Bushel Boy Baby Boys Grape Tomatoes $2.99

Fresh Express Baby Blends Buy One Get One

Driscolli's Raspberries 2/$5

Driscolli's Blackberries 2/$5

Birds Eye Steamfresh Vegetables 4/$5

Kemps Cottage Cheese 2/$6

Fresh Farmed Norwegian Salmon Fillets $9.99/lb

Peak Week!

I am competing in 5 days & am so excited! Here is what I will be eating and exercising during my peak week.

Diet

This week I am depleting my carbohydrates and then loading up on them.  The purpose of this is to get rid excess water weight in my system and force my body to use fat for energy.  The body prefers to use glycogen for fuel so when I am not consuming carbohydrates, it will start to use fat.  I will start to introduce carbohydrates back into my diet to fill my muscles up.

Monday (2 gallons water) – Wednesday (1 gallon green tea)

~120 grams of protein 

0 Carbs

Meals 1-6: 3-4 oz protein & ½ c of veggies

Thursday

½ gallon green tea

100 grams of Protein

100 Carbs

Meals 1-4: 3 oz of chicken, ½ c carbs, & 1/2 c veggies

Meal 5: 2 oz of chicken & ½ c veggies

Meal 6: 1 oz chicken & ½ c veggies

 Friday & Saturday

1 liter green tea before noon.  Sips after.

75 grams of Protein

125 Grams

Meal 1: 3 oz chicken, ½ c carbs, & ½ c veggies

Meals 2-4: 2 oz chicken, ½ c carbs, & ½ c veggies

Meals 5 & 6: 1 oz chicken, ½ c carbs, & ½ c veggies

Workouts

The goal this week is to sweat, sweat, and sweat some more so that is why I am doing hot yoga sculpt at Core Power Yoga three times this week.  

Monday

 Shoulders, Yoga Sculpt, & Cardio

Tuesday

Cardio, HIIT Sprint & Yoga Sculpt

Wednesday (Last day of workouts...until Monday!)

 Legs, Cardio, & Yoga Sculpt

This Week's Clean Eats Sale

Here is a list of healthy foods on sale in the surrounding Twin Cities area.

Aldi

Kirkwood Frozen Chicken Breasts $5.49

Kirkwood Fresh Chicken Breast Tenders $2.29/lb

Kirkwood Fresh Chicken Breasts $1.99/lb

16-20lb. Seedless Watermelon $3.99

1lb. Package of Strawberries $1.19

6oz. Package of Blueberries $1.29

Iceberg Lettuce 69¢ each

14oz. Package of Beefsteak Tomatoes 79¢

Rainbow

Roundy's Jumbo Pack of Split Chicken Breasts 99¢/lb

93% Supreme Lean Ground Beef $3.49/lb

Ripe or Green Bananas 57¢/lb.

2lb. Package of Premium Strawberries $3.99

Del Monte Pineapple $2.99

Extra Large Gala, Fuji, or Granny Smith Apples 99¢/lb

Broccoli or Cauliflower $1.39

Red Bell Peppers $1.49/lb

Zucchini or Yellow Squash 99¢/lb

4lb. Bag of Navel Oranges $2.99

Romaine Lettuce $1.29

Organic Kale $1.99/lb

Wild Atlantic Cod Fillets $6.99/lb

2lb. Bag of Frozen Tilapia or Swai Fillets $6.99

Cub

Fresh Express Salad Blends 2/$5

Cucumbers 59¢ each

1lb. Bag of Bolthouse Farms Baby Cut Carrots 2/$3

8oz. Package of White Mushrooms 2/$3

Green Bell Peppers 59¢ each

Red, Yellow, or Orange Peppers 5/$5

Red Seedless Grapes $2.49/lb

Personal Size Watermelon $3.99 each

Fresh Green Beans $1.29/lb

3lb. Bag of Organic Minneola Tangerines $4.49

Bumble Bee Chunk Light Tuna 89¢

6oz. Portions of Fresh Atlantic Salmon $3.99 each

6oz. Portions of Mahi Mahi $3.99 each

6oz. Portions of Swordfish $3.99 each

6oz. Portions of Cod $3.99 each

Stockman & Dakota Premium Angus Beef Bottom Round Roast $3.99/lb

This Week's Clean Eats Sale!

Here is a list of healthy foods on sale in the surrounding Twin Cities area.

Aldi
10oz. Package of Grape Tomatoes 79¢
Cucumbers 25¢ each
1lb. Package of Baby Carrots 49¢
12oz. Bag of Little Salad Bar Garden Salad 49¢
20oz. Package of 3 Multi-Colored Peppers $1.69
8oz. Package of Whole, Sliced, or Baby Bella 79¢


Rainbow
**Coupon Items**
Chicken of the Seas Chunk Light Tuna 68¢
**Sale Items**
Food for Life or Ezekiel Bread 25%off
Mrs. Dash Seasonings 2/$4
1lb. Premium California Strawberries $1.99
6oz. Package of Blueberries $1.99
Fresh Express Salad Blends 2/$5
Seedless Watermelon Half or Quarter Cuts 79¢/lb.
Del Monte Gold Extra Sweet Pineapple $3.79
Extra Large Granny Smith, Red, or Golden Delicious Apples $1.59/lb.
Cucumbers 2/$1
2lb. Bag of Baby Carrots 2/$5
Mann's Precut Vegetables 2/$5.50
8oz. Package of Whole or Sliced Baby Bella Mushrooms $1.79
Green Asparagus $2.79/lb.
Mann's Green Beans 2/$5.50
US No.1 Sweet Potatoes 89¢/lb.
Green Giant Valley Fresh Steamers w/out Sauce 4/$5
Roundy's Large Eggs 88¢
Roundy's Vegetarian or Omega-3 Eggs 2/$4
3lb. Bag of Roundy's Boneless Skinless Chicken Breasts $5.98
Gold'n Plump Boneless Skinless Split Chicken Breasts, Tenders, or Pieces for Stir Fry 2/$8
Jennie-O Ground Turkey Breast or Tenders $5.99
Tyson Cornish Hens 2/$6
Fresh Farm-Raised Atlantic Salmon Fillets $7.99/lb
Fresh Farm-Raised Boneless Tilapia Fillets
Chicken of the Seas Chunk Light Tuna Buy 2 Get 1 Free


Cub
**Coupons Valid from 5/4/12-5/19/12**
Kemps Cottage Cheese 2/$6
Red Gold Tomatoes 5/$3
**Sale Items**

Blackberries 2/$3
Blueberries 2/$3
Fresh Asparagus $1.98/lb
Pictsweet Deluxe Vegetables 3/$5
3lb. Bag of Farm Stand Red Delicious, Fuji, or Gala Apples $3.99
Fresh Express Salads 2/$4
Driscolli's or Well Pict Strawberries 2/$4
4lb. Bag of Valencia Oranges or Red Grapefruit $3.99
Dry Pint of Organic Grape Tomatoes $2.99
Split Chicken Breasts $1.49/lb

North Atlantic Coldwater Lobster Tails $5.99
12oz. Bag of Raw EZ peel Arctic Shores Large Shrimp $5.99
Fresh Atlantic Salmon Fillets $5.99/lb
Fresh Tilapia Fillets $7.99/lb
3lb. Bag of Cub Boneless Skinless Chicken Breasts. Tenders, or Wings $6.99
Jennie-O Lean Ground Turkey $3.99
32oz. Package of Frozen Ocean Market Cod or Flounder Fillets $8.99

Sweat It Out!

I am 17 days out from my first competition of 2012, the Mr./Ms. Natural Minnesota, IFPA Pro North American, and the goal is to sweat, sweat, sweat!  I have updated my workouts with the help of Sienna Bahlmann of Sienna B.Fit and Danny J Johnson of the Sweaty Betties.  The workouts are performed as a circuit without any rest between exercises or sets.  Because of my schedule, I do my cardio in the morning and lift after my day job Monday-Thursday.  I work doubles on Fridays so I lift in the morning and do my cardio during my lunch break.  

Sienna, Danny, and I working the Egg Whites International booth at the 2012 Arnold Sports Expo.

Monday

40-45 minutes of cardio upon waking up

Lift Shoulders

Seated Shoulder Press 3x15

1 minute Burpees 3xAMAP (As Many as Possible)

Side laterals 3x15

1 minute Jump Squats 3xAMAP

Upright Rows 3x15

1 minute Mountain Climbers 3xAMAP

Dumbbell Incline Press 3x15

1 minute Plyo Lunges 3xAMAP

Rear Delt Machine 3x15

1 minute Hop Squats 3xAMAP

Dumbbell Arnold Press 3x15

1 minute Speed Skaters 3xAMAP

Tuesday

HIIT Cardio*

Hot Yoga Sculpt at Core Power Yoga

Wednesday

40-45 minutes of cardio upon waking up

Lift Legs

Seated Leg Extensions 2x30

1 minute Bicycle Crunches 2xAMAP

Leg Press 2x30

1 minute Suitcases 2xAMAP

Lying Leg Curl 2x30

1 minute Russian Twists 2xAMAP

Smith Squats or Reverse Hack Squats if Smith is taken 2x30

1 minute Plank 2xAMAP

Walking Lunges Down and Back the Length of a Basketball Court

Thursday

HIIT Cardio*

Hot Yoga Sculpt at Core Power Yoga

Friday

40-45 minutes of cardio upon waking up

Lift Back

Wide Grip Lat Pulldown 3x15

Barbell Curls 3x15

Wide Grip Seated Rows 3x15

Skullcrushers 3x15

Assisted Pullup 3x15

Assisted Dips 3x15

Bent Over Row with Dumbbells 3x15

Hammer Curls 3x15

Underhand Close Grip Lat Pulldown 3x15

Tricep Extensions 3x15

Saturday

HIIT Cardio*

Sunday

Rest!

*For HIIT cardio ideas, sign up for Stephanie Keenan's FREE HIIT membership!

Stephanie & I at Fitness America.

It's About Time!

I am absolutely loving About Time Whey Protein Isolate!  About Time is the cleanest form of protein powder on the market.  1 scoop contains ~25 grams of protein, 0 grams of carbs, and 0 grams of fat which is great for me because I cycle my carb intake.  It is available in 11 flavors including chocolate, vanilla, strawberry, peanut butter, banana, birthday cake, mint mocha, cinnamon swirl, peaches & cream, and chocolate peanut butter.  There is also unflavored option.  I have tried the chocolate, vanilla, strawberry, peanut butter, banana, birthday cake, mint mocha, and chocolate peanut butter flavors.  My favorites are chocolate peanut butter and mint mocha.  About Time sweetens their products with stevia so there are no artificial sweeteners.  My first purchase from About Time was the Multi-Flavor pack of 6 Fill, Shake, and Go bottles.  The Fill, Shake, and Go bottles are very convenient.  I serve tables on the weekends and bringing the bottles to work was a great way to get a meal in on limited time.  About Time products can be purchased online, any GNC store, and at retailers nationwide.  If you are apprehensive about switching your whey, you can get 2 trial packs for $3.99.

This Week's Clean Eats Sale

Here is a list of healthy foods on sale in grocery stores in the surrounding Twin Cities area.

Aldi
Avocados 59¢ each
20oz. Package of Roma Tomatoes 79¢
6oz. Package of Blackberries $1.19
1lb. Package of Strawberries $1.19
Mangoes 39¢ each


Rainbow
Boneless Skinless Chicken Breasts $1.89/lb.
Whole Beef Tenderloin $6.99/lb.
Fresh 90% Lean Ground Sirloin $3.99/lb.
Gold'n Plump Fresh All Natural Whole Chicken $3.99
Jennie-O Turkey Burgers $6.99
3lb. Bag of Boneless & Skinless Chicken Tenders $6.99
Wild Haddock Fillets $7.99/lb.
Wild Alaskan Salmon Fillets $9.99/lb.
16oz. Bag of Seamazz Tilapia Fillets Buy One Get One Free
Ocean Eclipse Fish 10 for $10
1lb. Premium California Strawberries 2/$4
5.6oz. Blackberries 2/$4
Green Asparagus $1.99/lb.
Sliced White Mushrooms 2/$3
Fresh Express Baby Blend Salads 2/$5.50
Roma Tomatoes $1.29/lb
Iceberg Lettuce 10 for $10
Del Monte Pineapple $3.79
Personal Watermelon $3.99
Honeydew $3.99
Asian Lettuce $2/5
Extra Large Green Bell Peppers 69¢
Roundy's Baby Cut Carrots 10/$10
Seedless Cucumbers 10 for $10
Mangoes 10 for $10
Birds Eye Steamfresh or Freshlike Classic Vegetables 10 for $10


Cub
**Coupon Item**
Boneless Skinless Chicken Breasts or Tenders Buy One Get One
**Items On Sale**
Arctic Shores Medium Shrimp $4.69
Cub 93% Lean Ground Beef $3.39/lb
Red Seedless Grapes $1.48/lb.
Fresh Express Salads 2/$5
California Navel Oranges $1.19/lb.
Celery $1.29 each
Jalapenos 99¢/lb.
Hass Avocados 99¢ each
Roma Tomatoes 99¢/lb.
Mangoes 99¢ each

This Week's Clean Eats Sale!

Here is a list of healthy foods on sale at grocery stores in the surrounding Twin Cities area.

Aldi

4lb. Bag of Navel Oranges $1.49

1lb. Package of Strawberries $1.19

Pineapple $1.49

16oz. Package of Kiwi $1.19

Bananas 44¢/lb.

Assorted 3lb. Bag of Apples $1.99

Rainbow

Whole Seedless Watermelon $4.99

Red Seedless Grapes $2.49/lb.

1lb. Package of Strawberries 2/$5.50

5lb. of Braeburn or Granny Smith Apples $3.99

Fresh Express Salad Blends 2/$5.50

Whole or Sliced Baby Bella Mushrooms $1.79

Hass Avocados 99¢

Cucumbers 59¢

Pcean Mist Romaine Hearts 2/$5.50

Roundy's Fresh Split Chicken Breasts 99¢/lb.

Gold'n Plump Split Chicken Breasts $4.99

24oz. Box of No Name Steaks $16.99

Boneless Swai Fillets $3.99/lb.

**On Sale from 4/26/12-4/28/12**

Ripe or Green Bananas 54¢/lb.

Green Beans 75¢/lb.

Extra Large Green Bell Peppers 50¢ each

Cub

16oz. Package of Strawberries 2/$4

Fresh Express Harvest Originals 2/$5

Blackberries 2/$5

Blueberries $2.79

Fresh Asparagus $2.79

Nature Sweet Cherry Tomatoes 2/$6

Mann's Snow or Snap Peas 2/$5

Personal Watermelon $3.99 each

Braeburn or Gala Apples $1.39/lb.

Cub USDA Eye of Round Roast $4.59/lb.

Gold'n Plump Chicken Breasts $5.49

Fresh Atlantic Salmon $7.99/lb.

Fresh Tilapia Fillets $7.99/lb.

Arctic Shores Raw Extra Large Shrimp $7.99

Arctic Shores Cooked Extra Large Shrimp $10.99

Ocean Market Pollock Fillets $5.99

Ocean Market Cod Fillets $8.99

Ocean Market Bay Scallops $11.99

This Week's Clean Eats Sale!

Here is a list of healthy foods that are on sale in grocery stores in the surrounding Twin Cities area.

Aldi

Del Monte Pineapple $1.49 each

1lb. Package of Strawberries $1.19

Cantaloupe $1.29 each

20oz. Package of Tomatoes on the Vine 99¢

20oz. Package of Green Peppers 99¢

Rainbow

**Coupon Item**

8lb. Bag of Navel Orange $3.98

**Sale Items**

Chicken of the Sea Chunk Light Tuna 10 for $10

Ocean Eclipse Fish 10 for $10

Roundy's Fresh Whole Chicken 98¢/lb.

Jennie-O Fresh Ground Turkey $3.99

Gold'N Plump Ground Chicken 2/$5

Broccoli or Cauliflower $1.99

Roundy's Baby Cut Carrots 10 for $10

Grape Tomatoes 2/$4

Large Artichokes 10 for $10

Steam of the Crop Vegetables 10 for $10

Fresh Express Salad Kits 2/$6

Fresh Express Whole Leaf Spinach 2/$4

Traditional or Champagne Mangoes $1.39

Pink Lady Apples $1.69/lb.

Mix or Match 1lb. Package of Strawberries or Cantaloupe 2/$4

Kemps Cottage Cheese 2/$4

Fage Yogurt 2/$3

Nature's Bounty or Osteo Vitamins or Supplements Buy One Get One

Cub Foods

** Coupon Items**

Fresh Express Salad Blends Buy One Get One

**Sale Items**

Jumbo MAG Melon 2 for $4

Red, Yellow, or Orange Bell Peppers 2 for $3

Kiwi Fruit 3 for 99¢

Mangoes $1.29 each

English Cucumbers 5 for $5

Grape Tomatoes 2 for $4

Hass Avocados 99¢ each

Cod, Mahi Mahi, or Sockeye Salmon Portions $4.99

On Sale at Lunds and Byerly's!

Here is a list of healthy items on sale at Lunds & Byerly's from 4/12/12-4/18/12.

Smart Chicken Boneless Skinless Breasts $4.99/lb.

Fresh Steelhead Salmon Fillets $9.99/lb.

Florida Jumbo Blueberries 2/$6

Large Ripe Avocados 4/$5

Large Red, Gold, and Orange Bell peppers $2.99/lb.

Organic Navel Oranges $1.49/lb.

Contest Prep Diet & Supplements

This season I have been cycling my fat & carb intake. I have 2 diets that I rotate throughout the week. My coach, Felicia Romero, has been making tweaks to my diet weekly. I follow Diet 1 for 1 day and Diet 2 for 2 days and then repeat the cycle. I have been drinking close to 2 gallons of water per day in addition to green tea & coffee. I sweeten my tea, coffee, and oatmeal with Truvia & cinnamon. I season my food with garlic, hot sauce, Mrs. Dash, lemons, or Kirkland's No Salt Seasoning which is found at Costco. Below are my diets and the supplements I am taking.

Diet 1

Meal 1

Pancake made with 5 egg whites, 1 whole egg, 1/4 cup of oats, 1 packet of Truvia, & a dash of cinnamon

Meal 2

1 scoop of Chocolate Fudge Dymatize Elite Whey, 15 almonds

Meal 3

5 ounces of chicken breast or 99% lean ground turkey, 1/2 cup of veggies (usually asparagus), & 1 tablespoon of olive oil

Meal 4

5 ounces of lean ground turkey & 1/4 cup of walnuts

Meal 5

1 small salad made with spring mix, grape tomatoes, cucumbers & 1/2 cup of asparagus

5 ounces of steak

Diet 2

Meal 1

Pancake made with 6 egg whites, 1/4 cup of oats, 1 packet of Truvia, & a dash of cinnamon

Meal 2

1 scoop of Chocolate Fudge Dymatize Elite Whey, 1/3 cup of oats

Meal 3

5 ounces of chicken breast, 1/2 cup of veggies (usually asparagus), & 1/3 cup of brown rice

Meal 4

1 scoop of Chocolate Fudge Dymatize Elite Whey, 1/3 cup of oats

Meal 5

1 small salad made with spring mix, grape tomatoes, cucumbers & 1/2 cup of asparagus

5 ounces of chicken breast, lean ground turkey, or white fish

Supplements

15 Minutes Pre-Cardio on an Empty Stomach

1 scoop of ALRI's Chain'D Out.

Supplements at Meal 1

Multivitamin, L-Arginine, MRM Digest-All, Fish Oil, & Acidophilus Probiotic

Supplements at Meal 3

MRM Digest-All & Fish Oil

20 Minutes Before Upper Body Workouts on an Empty Stomach

1 scoop of Evogen's EVP

Supplements at Meal 5

MRM Digest-All, Fish Oil, & Coral Calcium