Sticking to my master plan for my 2nd contest!

Okay, I really want to compete again in the Fitness America's Bikini Show on September 24th. I have been training and dieting for it for the past 2 weeks. I know that a challenging journey lies ahead of me and sticking to the master plan (be contest-ready) will not be easy -- but I will make sure I have fun during the process! So I am not a strict dieter and that is okay. I want to eat well and manipulate my macro-nutrients, but also allow myself to eat. My goal is to be in the best health, fitness and shape ever, not win the competition. I am again, competing against myself. I seek to win mastery over my own self (mind and body)! :)

The past couple of days have been a little tough for me because I am beginning to fall of the wagon by eating out of my meal plan (eating more fats and more carbs, that is, fruit). This contest-prep, I am eating fruit minimally because I am trying to keep my sugar intake low. Some fruit, however, does not contain a lot of sugar, but by eating too much of it, I will be eating more sugar than I need to help me see the results I desire. I currently am eating 1 banana a day and berries -- and once in a while I'll eat another type of fruit (like watermelon, oranges or peaches :). I feel I am beginning to lose a little focus because I am beginning to get thoughts about sweets and other craving at random times. Having peanut butter at home I run the risk of eating more than my allowed serving; I best be careful! I can eat right out of the jar! LOL

So, I am going to reset again tomorrow...Yeah, tomorrow...We have a concert tonight at 5pm and we will eat there. They say that there will be vegan and vegetarian food, so we will see. This meal will be my reward/treat/cheat.  I am going to journal on here what I eat on a daily basis so I can keep accountable to you and stick to my diet.

Meal 1: 6:15am 
Peach-blueberry-banana-protein pancakes with syrup

Meal 2: 9:30am
4 egg whites (some egg yolk);
2 cups of grilled veggies (broccoli, cauliflower, green bell pepper and 20 spinach leaves)

Meal 3: 12:20pm
Chicken-less chicken with grilled asparagus and onions;
1 cup grilled veggies (broccoli, cauliflower, green bell pepper)

Meal 4: 2:20pm
2 celery stalks and peanut butter (right out of the jar! I don't know how much I ate, but not too much...)

Meal 5: 4:15pm
Small salad (spinach and lettuce leaves, cucumbers, tomatoes, purple cabbage, 10 almonds) and red wine vinegar and lemon pepper for dressing
1 scoop of protein powder with 8 oz. water

Meal 6: 6:30pm
Eating with Bret at the LA Coliseum. I hope they have healthy options!!!


We  actually ended up eating vegetarian burritos: flour tortilla, black beans, cilatro lime rice and grilled bell peppers. It was so good and (temperature) hot! I ate mine with super-hot sauce to rev up my metabolism for a few minutes! :)








Love,

Bea

Peach Blueberry and Banana Protein Pancakes

I decided to make peach blueberry banana protein pancakes this Saturday morning for breakfast! Here is the recipe (1 serving): 

1. 

Wet ingredients:

1/2 organic banana, mashed

1 whole organic cage-free  egg, 1 egg white

1/8 cup soy milk

(mix very well) 

2.

Dry ingredients:

1/4 cup organic oat flour

1/4 tsp baking powder

1/8 tsp baking soda

1 shake of salt (?)

1/2 scoop of soy protein powder

(mix very well)

3. 

Combine both mixtures and mix well

Add peach cubes (1/4 of fruit) 

Add blueberries (16 berries cut in half)

(mix again) 

4. 

Heat your pan/ skillet and add cooking spray 

(we use Pam canola oil, 0 calories/fat) 

5.

Cook each side for 1.5-2.5 minutes

6. 

Serve on a plate and top with sugar-free, calorie-free syrup

7. Enjoy with a cup pf organic green tea!

The amount of these ingredients makes about 5 3" pancakes. I have not counted the nutrition facts, but I don't care right now, lol. I just wanted to eat them. I am sure they are no more than 450 calories. I probably added to much baking powder and baking soda, but it made them SO fluffy and soft! They we so delicious and I enjoyed them very much! :D

Love,

Bea

Some goals for myself to meet by my30th birthday (August 18th, 2011)

I am 28 days away from the big 3-0! I am determined to make every day count! These days will never come again so I need to live in the moment and make the best of what life offers me. Since Monday (2 days ago) I have eaten clean and stuck to my dietary goals and training. This mornign I had an awesome back and bicep workout. I finished with 11 minutes of HIIT on the stepmill. Phew! That was tough and intense! I loved it every drip of sweat on my body!

So I have set some goals for myself to meet by my30th  birthday (August 18th, 2011):

1) I am going to eat clean everyday, and allow myself only 2 cheat meals a week. I am still on the 30 day vegetarian challenge (started July 1st). I am going to stick to my training and do the best I can possibly perform each day.

2)  I want to sport the most defined and strongest abs I have ever had!  I want to see the product of my determination, discipline an diligent work! Each day I must do the right thing, again and an again. That is the only way to see results!

3) I also want to be able to do one-arm push ups! I am not sure how many yet, but the goal is to be in the best shape of my life!

Take it one day at a time, Bea. Enjoy the process and your journey aging backwards, lol! I believe in myself.

Love,

Bea

PS. Here is my meal plan for today:

5:30am Meal 1
Protein pancake
1/3 cup organic rolled oats; 2 egg whites; 1 whole egg (organic, cage-free); calorie-free syrup

8:00am Meal 2 (Postworkout)
1 medium/large banana
2 oz. soy milk + 5 oz. water and 1 scoop whey+casein protein

10:15am Meal 3
1/2 cup - 2/3 cup plain soy yogurt; 5 sliced strawberries; 2 tbsp. organic flax seeds

1:00pm Meal 4
1 cup O. spinach; O. black beans, chickenless chicken (8 strips) O. tomatoes, O. onion, O. green bell pepper; LOTS of pepper :/

3:45pm Meal 5
1 scoop of veggie protein + 5 oz. water
3 O. celery stalks; 2 tbsp. O. natural PB; some raisins

6:30pm Meal 6

In exactly 30 days I will be 30 years old

In exactly 30 days I will be 30 years old. I just realized this yesterday. My search for self-improvement is always on going, but in these next 30 days I am going to pursue self-improvement harder than ever. These next 30 days will be last days of my 20's...I am entering a new phase in my life and with it, I am shifting old paradigms into new ones that will take me a step closer to the person I am meant to be. I am also beginning my contest-prep today. I am 11 weeks out!

Today I started my day waking up at 5:15am. (Meal 1) I made breakfast, a protein pancake made of 1/3 cup organic rolled oats, 1 large whole egg and 2 large egg whites (organic and cage-free); and sugar-free/calorie-free syrup; and 1 cup of green tea.

I went to Starbucks to drink my coffee (pre-workout stimulant) and make my to-do list and set goals for the week.  After 30 minutes, I head off to the gym for my heavy leg workout:

Warm-up - 5 minutes
Lunges w/o weight
Deadlifts
Smith Machine Squats
Hamstring Curl
Leg Press
Seated Calf Raises
10 minutes HIIT on Elliptical Trainer

8:45am (Meal 2) Post-workout shake
8 oz. water
1 medium banana
1 scoop of whey+casein protein powder
1/4 cup chocolate flavored calorie-free syrup

10:45am (Meal 3)
soy yogurt
strawberries
2 tbsp. flax seed

 1:30pm (Meal 4)
salad
chicken
Sweet potato



 4:30pm (Meal 5)
water + 1 scoop veggie protein
3 stalks celery
15 almonds


7pmpm (Meal 6)

My goal today is to eat clean at every meal! I am going to put EVERYTHING back where it belongs when I take it. This will keep me organized and have a less cluttered space. I am aiming to think that every time I think "the problem is out there, that very thought is the problem" and I will change my thoughts. I am on my way! Take it one day at a time, Bea!

Love,

Bea

12 days out from the competition!

I am 12 days out from the competition!

This morning I put on my heels and bikini and practiced and filmed my walk and posing. I look great! Except, since I didn't do it before I didn't realize I have visible fat/cellulite in my lower back...It cool though, I think within the next week I might be able to get rid of it. Jada suggested to split 60 minutes of cardio (30 minutes AM; 30 minutes PM) each day until competition day and eat super clean. She also suggested I eat asparagus for my vegetables all next week so that the asparagus can flush me out (asparagus is a diuretic). We will see if this works to get rid of my fat at the last minute! :-O

This is my timeline...

This Friday 5/20:  I will go get my shoes, accessories and sportswear outfit in downtown LA. This Friday I also plan on gettign my  make-up from MAC but I am not sure if I will get it from there. MAC has made some racists or intolerant comments against people of color, I think. I will have to double check.

Saturday 5/21: I will get my bikini line waxed! I might get the Brazilian wax to get rid of all my hair, ouch! I'm also going to practice on my make up and hair style.

Wednesday 5/25: I already ordered my tanning lotion and MHP's Xpel (diuretic) that I will take a few days before competition day.

Friday 5/27: I will get my nails and pedicure done. Drink little water and go to bed early.

Here is my diet and workout for today:


6:30am 1/2 medium banana

7:00am Meal 1
Protein pancake: 1/4 cup oats, 3/4 cup egg whites,  1 tbsp ground flaxseed; 1/2 medium banana slices; 2 tbsp of sliced almonds (Maybe I had too much (healthy) fat in this one meal, but it was so yummy! I just have to limit my fat intake through out the day.

3 scoops SuperPump  before workout

AM Workout: Heavy Legs and Cardio

• 2X30 walking lunges/ each leg
• Deadlifts- 1X15 - 50 lbs; 2X12- 60 lbs; 1X10- 70 lbs
• Split lunges of Smith Machine- 3X12-70 lbs. each leg; 1X20-40 lbs each leg
• Butt blaster machine- 1X18-80lbs; 1X15-90 lbs; 2X12-100lbs each leg/glute
• Leg Abductor machine- 1X15-80lbs; 1X12- 90lbs; 2X10-100 lbs.
• Lying leg curls- 4X12-60 lbs. (alternated fast; slow; up fast and down slow; 1/2 way-45degrees) 
• 27 minute cardio workout: uphill walk 3.5-5.1 mph; 5.0-8.0 incline

11:30am Snack 1
1 scoop of vegetable protein (~18 grams)
2 oz soy milk

1:15pm  Meal 2
2 grape tomatoes; Large salad (spinach, red lettuce, broccoli slaw, shredded carrots,  radish; cucumber), balsamic vinegar and lemon pepper
1 chicken patty  with chipotle sauce
1/4 cup boiled sweet potato

4:30pm Meal 3
4 egg whites; 1/2 cup zucchini

5:30pm Cardio- 30 minutes- elliptical machine

7pm Meal 4
Chicken-less chicken; 1/2 cup asparagus; 1/2 cup broccoli

9:30pm Snack 2
Vegetable protein powder; 2 oz. soy milk

A few days ago I had a revelation...

 “Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed, you will continue to act as you have always acted. If you continue to act as you have always acted, you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind.”

I added the above quote to my last blog. I was left with that that in my mind from that day on. I cannot seek to make changes if I carry the same mentality. I need to change my attitude and change my thoughts if I want to create change. 

The following days I had a revelation....

A couple of weeks ago, I realized that I am weeks away from turning 30 (on August 18th). I am a grown woman and I am not getting younger. I want to be the healthiest I can be, TODAY! This means that my life is taking a turn: I will now enter my 30's! It is not a sharp or drastic turn My actions, behaviors and habits in the past have lead me to the point where I am today in every single aspect. What it turning 30 means, however, is significant turn in my life because I can no longer remain in the same state. I want to improve and by that it means that I must approach life a different way, a better way and smarter way. In order to improve my mind, body, heart and spirit, I need to change my thoughts and challenge what I am used to.....


Another reason why this turn in my life is meaningful is because pretty soon it will no longer be about me, but about my future children. I want to be the healthiest I can be so that when I am ready and chose to get pregnant my body will be the healthiest environment for my baby to grow. I want my every organ in my body to be healthy. I want clean blood running through my body and I want every organ function to work well. I want to have a healthy heart, brain, a HEALTHY BODY! 
 
On July 1st, I made the commitment to myself to go vegetarian because of multiple reasons (health, the environment and animal rights) . After re-reading the book Skinny Bitch, I decided that vegetarian is the best and sensible thing for me to do because eating a plant-based diet makes a difference in the way you live. I've researched somewhat on the health benefits and living a less impactful lifestyle by being a vegeterian and I gotta say that I chose to live this way. I am actually an ovo-vegetarian because I still eat eggs (organic, free-range, that is). I don't drink cow's milk, eat very little cheese/cottage cheese and yogurt (almost none) . I want to cut the "almost none" out completely though. This will be a step forward to veganism (maybe),  but we will see if that is even a long term option for me....The most important thing to me right now is to be the healthiest I can be and be the least  impactful I can be on this earth.

The less toxins, chemicals, junk I have in my body when my baby comes, the healthier the baby I will give birth to. I intent to raise a vegan baby. I know it is do-able because my sister Laura is raising her 8 month old baby girl, Adrianna that way. Adrianna is such a happy and healthy baby! It is amazing to see her grow eating all natural/organic and animal-free products!

Bret was very influential in this decision. Bret has been a vegetarianism for the past 1.5 years (before that, he was vegetarian for 3 years in college) and ever since 2010 we do not buy meat, chicken or fish. I use to call myself a "flexi-terian" because I would eat animals when I was away from home...but now I cannot conceive the thought of eating it again after all I know of the cruelty animals suffer and all the chemicals that go into their bodies, poor things... I also dislike the meat industry very much. Ugh, I also dislike and the bad ethics of the USDA and FDA, including the fast food industry. A great movie to watch is Food, Inc. (http://www.foodincmovie.com/); it is easy to understand how the whole animal (meat) and food systems work.
 
Anyway, going back to NOW! I am going to compete for the 2nd time on September 24! I am 11 weeks out - 76 days out! I wanted to start contest-prep 12 weeks out or 90 days out, but I wasn't ready. The weeks after the show I was over eating, eating tons of sweets and not working out as much. I weight myself a couple of weeks ago and I was exacly 118lbs. In contets day I was 111.5lbs. All the weight I've gained is water weight, sodium, sugar and fat, yuck!

This past week I got sick and it really threw me out of control. I was eating okay, not so much indulging on sweets and larger portions, but I did not train as hard. I took the week off to recuperate and give my muscles and joint a break before training hard for contest-prep. Dieting and training hard to get bikini ready once again has arrived!!!

I can't take it anymore. I am ready to go back and get in the best shape of my life ever! This time around it will be much better because I have learned so much from last contest-prep.  I am so excited for these next 11 weeks. I am determined to limit my sweets and cheat meals. I already have my diet and training planned out. My diet will be much more stricter and cleaner and my training is going to me much more rigorous and focused. My sleeping habits will be better. I am aiming at 8 hours of sleep a night!

So here I go on to the gym to get back into shape! I look forward to a great day today!

Love,

Bea


I have to go back to my training and dieting to get disciplined and get to the health and fitness level I want to be at.

I'm starting an exciting 30-day challenge!

It's July 1st. What a beautiful hot summer day! Half of 2011 has flown us by...Are you where you wanted to be in the beginning of 2011? Have you accomplished your goals or resolved something by this time of the year?

If you resolved to be healthier this year, for example, but fell off the bandwagon -- no worries. Get back up on your two little feet and start over! Se vale volver a empezar! ("It's allowed to start over!"). If you haven't gotten done what you said you would on January 1st, go out there and start doing it today. You still have 182 and a half days left!

Lately, I have been thinking and meditating more deeply about the way I live and the quality of life I want today, tomorrow and for the rest of my life....I have set some new exciting goals for myself to accomplish the rest of this 2011. I started a 30-day challenge today that is worthwhile! Whoo-hoo! (I will tell you in a private message what is if you really wanna know what it is ;-)

Really though, I'd also like to encourage you to do the same :) For the next 30 days try something new or different. Develop a healthier habit or stop an addictive/unhealthy one, pick up a new hobby, learn a new skill, etc. Take baby steps that will lead to sustainability. Be patient, take one day at a time and believe in yourself. The next 30 days are gonna pass you by whether you do it or not -- so why not do it ???

The clock continues to tick and we are not getting any younger. What are you waiting for? This is your life. Live it and love it.

Love,

Bea


Check this out:http://www.ted.com/talks/matt_cutts_try_something_new_for_30_days.html