Competition Prep: Month 1

Hey there!

So I am officially 1 month into my competition prep for my second figure competition. It is flying by! This time during my prep I want to share more about my journey with training. I get asked a lot what that entails and people see my progress photos, but there is so much more to it than eating and weightlifting.

Deciding to compete in any body building show is never an easy one. Sure, it's easy in the sense of saying "Yes! I want to do that!" but you have to be emotionally, mentally, and physically prepared to take on the challenge. You can eat right and workout all you want, but if you don't have a strong mind you will fail.

I say that because there are going to be days when you don't feel like working out, the last thing you want to do it go hit the gym for the second time that day, you want to enjoy HH with your friends, you want to go out for an indulging Valentine's day dinner with your love, you want to say f*ck it and eat the cookie....but not on my watch. All of those things are temporary. At the end of your competition prep you have to decide was that cookie really worth it or is bringing your best package to the stage worth it? 

If you know me you know I LOVE to bake! I bake food network recipes (Check out my Food Network edition of A Muffin A Month), Pinterest recipes, and sometimes recipes I create. Bringing treats to work, baking for my Fiance or for my girlfriends at bible study and seeing them enjoy the treat makes it so worth it to me! I get asked all the time "How can you bake, but you not eat it?" Easy. I just don't eat it. I ask myself is this one second of bliss worth it in the end? Usually it's not. And I have the best live in taste tester in the world..he gladly steps up to the plate.

This will be my 3rd time in prep. My first time was in 2017 when I competed in the Beachbody Classic. My second time was in 2018 when I was in prep for 8 months and competed in two shows: the Beachbody Classic and my first OCB show the Presidential Cup. This time my prep is 4 months and I will be competing in 2 shows back to back: one in Richmond, VA and one in Catonsville, MD. I had 4 months off in between seasons, but I am confident I made progress! 

This time my prep is a little different as I am counting my macros instead of doing portion control. I have to say its been fun tracking my food in My Fitness Pal and learning about macros and how it interacts with my body. My nutrition plan is to eat 1700 calories a day with 50% protein, 30% carbohydrates, and 20% fat. According to my fitness pal, that is 236g of protein, 142g of carbs, and 42g of fat. I usually have calories left over at the end of the day and it is rare I get 236g of protein in a day, but I do my best at the end of the day to get that 50%P, 30%C, and 20%F. Also, I learned what "IIFYM" means --> If It Fits Your Macros. Sometimes we can be like "oh this deep fried peanut butter and banana sandwich fits into my macros for the day.." yeah girl that ain't how it works! :-) You have to fuel yourself with the GOOD food to get the results you want. I may or may not be sick of eating chicken, egg whites, tilapia, and tuna at this point......but that's for another day!

My workout regime is HIIT on the stair master (or just HIIT) 2 to 3 times a week for no more than 20 minutes, I work each body part once a week (especially legs...only once because ya girl got thick thighs) and back and shoulders twice a week. My feedback from the judges last year was that my shoulders and back needed to they grow more so my body will be more symmetrical and my core needed to be "harder." Lastly abs, every...single....day. 100 reps of leg lifts, 100 reps of Russian twists, and 100 reps of crunches/sit ups. Yes, you did the math correctly. That is 300 ab reps a day. Like I said you have to put work in.

One month into prep and I have lost 5-6lbs. Most of that was bloat and weight I gained over the holidays. I was at 145lbs when I started prep on January 1, 2019, and I am currently at 138-139. My body feels most comfortable at 136ish so I was behind going into prep since I gained some weight over the holidays, but I am not stressing! That's another important thing with competing --> don't stress! Stressing is going to take the joy out of the journey. You have to want to do this to be a better person, to see what you're made of, and to test your willpower and determination. 

I am looking forward to the next 13 weeks and having you along for the ride! If you have a question, write me a comment! I love sharing with others what I have learned and learning from others.

3 Day Refresh

Some of you may be wondering what the heck is a 3 Day Refresh? It is an extended weekend getaway, is it a trip to the spa, is it a meditation thing? If you thought it was any of those things you would be wrong.

The 3 Day refresh is a 3 day plant based detox to help rid your body of the gunk that you put into on a regular basis! Even if you eat really healthy and clean you body could still use a reset every once in a while. The detox can help get your GI track back on track, rid you of a weekend, or months (AKA holidays), of food binges, and help you feel good again.

I wanted to do the 3 Day Refresh (3DR) since August 2018! I just came out of my competition season and even though I ate really clean I always have GI issues after a season. Low and behold I kept putting it off and off and off. By the time I remembered to do it it was almost Thanksgiving so I decided to wait until after our trip to NYC the first weekend in December. Another week went by after that and I found myself in mid-December thinking "why do it now? I will just wait until after the holidays to get a real good cleaning." 

What really influenced to do a 3DR was I was SO unhappy with how I felt in my skin. Coming out of competition season I was at my lowest of 118lbs and over the 4 months I got back up to my normal weight and plus some. I feel most comfortable around 135-137lbs and before my 3DR I was sitting at 145lbs. NO WONDER all of my clothes felt tight on me. Getting dressed every morning was self-defeating because I would try and pick out the loosest clothes so I didn't feel like a stuffed sausage. Also, I was CONSTANTLY tired and drinking multiple cups of coffee throughout the day just to feel energized. I knew something needed to change.

On January 1, 2019 I got my junk together and decided to commit to going back into competition prep. The 4 days leading up to the 3DR I started portioning what I ate and cut out all excess sugar. I ended up losing 3lbs right before I did the 3DR. I was SO excited because I knew the 3DR would help me to continue my weight loss and feel SO much better! Luckily, my fiance committed to doing the refresh with me so we were in it together! 

The 3 Day Refresh is comprised of eating fruits, vegetables, healthy fats, protein shakes, and a fiber sweep (to get the GI track moving if ya know what I mean). Plus hot tea and lots and lots of water. The 3DR is great compared to other detoxes where you're on a juice diet, or something similar, because they're often filled with excess amounts of sugar which can leave you feeling drained; with the 3DR you get to eat food!

The Recap:

Saturday, Day 1- We were both excited! We drank a lot of water, but we were definitely feeling it. Our energy did feel a little low because we were eating way less than usual (average of around 800-1000 calories a day on the 3DR). We both had headaches (normal with a detox) and we went to bed early because we were tired. But we stuck with it!

Sunday, Day 2- We woke up ready for the day! Both us of had a little, little headache, but nothing like the day before. We both felt more focused and at times we did get hugry, but we overcame that with being aware of why we were hungry, we really just needed water. I had a couple of trips to the bathroom, which is a good thing. Sorry, not sorry for TMI we are talking about detoxes here!

Monday, Day 3- Neither of us woke up feeling exhausted which is a rarity for us. This was also a work day for us so we thought we would have some challenges. However, we both were super focused at work and I felt very alert, even with no coffee! I told my co-workers what I was doing and they were supportive to not temp me with treats. 

Tuesday- RESULTS DAY!! This is when the real effects were felt. I woke up right when my alarm went off (I usually hit the snooze button). I woke up feeling so refreshed and ready for the day. I felt lighter and my mind was clearer. One of the best things was putting on my workout pants that morning and NOT feeling stuffed into them! Also, the whole week at work I was super productive and focused..yeah I credit that to the refresh. 

Overall I lost 1.6lbs, 1 inch off my waist, and 3/4 inch off my hips. I felt lighter, clear headed, alert, and renewed. I felt happier and not so weighed down by my bloat.

Albert (Fiance) lost 8lbs!! He felt more alert and level headed, less exhausted, he felt his "front fat" as he calls it was less and he could get up off the couch easier without groaning about it. 

The 3DR helped jump start my weight loss from the holidays and set me on a good path as I head into my competition season. Albert committed because he knew something needed to change and this would help him start making healthy choices again. The 3DR can be there for whatever you need it to be, whether it's helping you make healthy choices again, jump starting weight loss, or a bi-monthly tune up. You can't go wrong!

If you want more information about the 3DR or to get access to my 3DR accountability group comment on this post or email me at blairae21@gmail.com!

Apple-Pumpkin Muffin

I LOVE baking in the Fall. I love all the apple, pumpkin, cinnamon, vanilla flavors and aromas. The flavors are so comforting and they make me so happy.

Most weekends you can find me in the Kitchen baking up a storm. I enjoy trying new recipes and seeing what flavors come together. So when we were asked to a potluck at our neighbors house I thought "What should I make?" Well, it was perfect that this months muffin of the month from the Food Network Magazine was Apple-Pumpkin Muffins. Two of my favorite flavors combined and I had all of the ingredients already in my pantry. I had a Crispin Apple left over from the bushel of apples we picked from the apple orchard a few weeks ago.

These muffins pair perfectly with a cup of coffee or warm tea, with a scoop of ice cream, or by themselves! Warm them for a few seconds in the microwave and you will be in heaven!

Now, we've chatted long enough....let's make these delicious muffins!

Ingredients:

- 1 Granny Smith Apple (I used a Crispin Apple)
- 1/2 cup sugar plus 1 teaspoon
- 7 tablespoons unsalted butter, melted
- 1 teaspoon cinnamon plus a pinch
- 2 cups all-purpose flour (I used whole wheat flour)
- 1 tablespoon baking powder
- 1 cup plus 1.5 to 2.5 teaspoons whole milk (I used unsweetened almond milk)
- 1/2 cup pumpkin puree
- 1 1/4 teaspoons pure vanilla extract
- 2 large eggs
- 1/2 cup confectioners' sugar


Let's Bake!

1. Preheat oven to 350 and line a 12-cup muffin pan with liners or spray the pan with non-stick spray.
2. Peel apple and core the apple using an apple corer. Cut each wedge in half and then dice into small pieces. Combine the apple pieces, 1 teaspoon sugar, 1 tablespoon melted butter, and a pinch of cinnamon and salt in a medium non-stick pan. Cook over medium heat until apples are browned and softened, approximately 5-6 minutes. Allow to cool for 5 minutes.
3. Whisk the flour, baking powder, 1 teaspoon cinnamon, 1/2 teaspoon salt, and 1/2 cup sugar in a bowl. Then whisk in 6 tablespoons melted butter, 1 cup of milk, the pumpkin, 1 teaspoon of vanilla, and eggs in a medium bowl until well combined.
4. Divide batter among the muffin tins, filling them 3/4 full. Spoon the cooked apples into the center of each muffin pushing them down into the batter a little so they stick.
5. Cook for 22-25 minutes until a toothpick comes out clean. Allow them to cool in the pan for 5 minutes and then move to a wire rack to finish cooling.
6. Once muffins have cooled make the glaze. Stir the confectioner's sugar with 1 1/2 teaspoons milk and the remaining 1/4 teaspoon vanilla until smooth. If needed, gradually add up to one more teaspoon of milk. You don't want the glaze to be too runny, but you should be able to drizzle the glaze over the muffins. Let set for 10 minutes. TIP: Put a sheet of wax paper under your muffins when you drizzle for an easy clean up!

Then, ENJOY!!

Manna Butter Coconut Cashew Pineapple

I was SO excited to try my first nut butter from Manna Organics. A co-worker of mine actually introduced me to this brand because she knows how much I LOVE peanut butter. To my surprise, she brought me in a whole jar! She quickly became my favorite. 

Overall Thoughts: I think I started drooling once I tasted it
Rating: A
Tasting Notes: its very chunky, small chunks of cashews and coconut flakes, dried pineapple adds a little sweetness

I do not know where this new found obsession with coconut is, but I am loving all things coconut. It has been a really hot and humid summer here in Virginia so maybe the coconut is a bit refreshing. If you do not like coconut I would not suggest eating this cashew butter as it is a very prominent flavor.

One of the things I like about this cashew butter is that all of the ingredients are certified USDA organic and I can pronounce all of the ingredients. Not hidden ingredients like molasses or palm oil. There are 6 simple ingredients in here: organic cashews, organic dried coconut, organic dried pineapple, organic coconut sugar, organic vanilla extract, and Himalayan pink salt.

Even though the cashew butter is a little on the thicker side, all of the flavors are blended together really well. 

So what should you pair this cashew butter with??

Personally, I have enjoyed eating it by itself straight from the jar. It is so flavorful that it can stand on its own. I would put a dollop in the middle of my oatmeal, on toast, a dip for fruit, yogurt, or added to a batch of overnight oats would be fantastic! 

I hope you enjoy as much as I have! I can't wait to try their other flavors!



*Have a delicious nut butter you think I MUST try? Tell me below and I will add it to my list!*

Irish Cheddar, Bacon, and Potato Muffins

When you think of cheddar cheese, bacon, and potatoes...what is the first thing you think of?

Maybe a loaded baked potato?? The luck of the Irish?? A hearty breakfast??

I find it pretty smart that the Food Network made this muffin the "muffin of the month" for March. It screams Irish and is a nice hearty, savory bake. It will do the trick to soak up all that green beer you may (or may not) consume. :-)

The best way to describe this muffin is to think of a loaded baked potato, but in a muffin form. It's stuffed with freshly grated Irish cheddar cheese, crispy bacon, and shredded potato, plus chives to give it a pop of color and alittle something extra.

If you're looking for a savory bake this is it! It is a very hearty muffin, but the muffin itself is still pretty fluffy, which I love. I baked these muffins for a bake off at my boyfriends work and let's just say we won that week! Now, grab those ingredients and let's get baking!!



For this recipe you will need:

- 1 large Yukon gold potato (about 8oz)
- 1/4 teaspoon plus 2 pinches of salt
- 3 slices bacon, chopped and crispy
- 1 1/2 cups all purpose flour
- 1 tablespoon sugar
-1 tablespoon baking powder
- 1 1/4 cups buttermilk
- 4 tablespoons salted butter, melted
- 1 large egg
- 3/4 cup diced Irish cheddar cheese (about 4oz)
- 1/4/ cup chopped fresh chives
- Freshly ground pepper

Time to Bake:

1. Preheat oven to 400. Line a 12-cup muffin pan with liners and spray with non-stick spray.

2. Prick the potato all over with a fork, wrap in a damp paper towel, and microwave until just cooked through, 4-5 minutes, turning the potato after 2 minutes.* When cool enough to handle, peel off the skin and grate the potato on the large holes of the box grater. Season with 2 pinches each of salt and pepper.

3. Cook bacon in medium skillet until browned and crispy, flip halfway through; about 8-10 minutes. Remove bacon and place on a paper-towel lined plate. Reserve 1 tablespoon bacon drippings.

4. Whisk together flour, sugar, baking powder, and 1/4 teaspoon salt in a large bowl; make a well in the center (make a hole in the dough so you can see the bottom of the bowl in the center).

5. Whisk the buttermilk, melted butter, egg, and 1 tablespoon bacon drippings in a bowl. Pour this mixture into the well of the flour mixture, stir until combined.

6. Fold in the grated potato, bacon, cheese, and chives.
7. Divide batter among muffins tins, filling them all the way to the top!

8. Bake muffins until tops are slightly golden brown, 22-25 minutes, or until a toothpick inserted in the center comes out clean. Let muffins cool 5 minutes in pan before transferring to a cooling rack.

9. Top with more cheese or butter and enjoy!!

*You could also peel the potato before microwaving it. I did not do that, but I am sure it will work the way. If you do try this, let me know how it works out!

Blueberry-Nectarine Muffins

Can anyone else believe that we are already more than halfway through August?! I can't!

While we may be sad summer break is coming to an end...Farmers Markets are still in full swing! All of their fresh produce is juicy and does not disappoint. I think the best part of the farmers market is scouting for the best fruit to use in my baked goods. The fruit can't be too mushy nor can it be too firm, it has to have the right amount of give.

I found the perfect blueberries and nectarines to use in this months Food Network Muffin of the month. I adapted their recipe to make it a little healthier. I will share how I made the muffins with the original recipe next to it in parenthesis. Now, wash that fruit and lets get baking!

Ingredients Needed:

- 2 cups all-purpose flower
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup honey (2/3 cup granulated sugar)
- 1/2 cup unsweetened applesauce (1/2 cup vegetable oil)
- 1/2 cup plain Chobani greek yogurt (1/2 cup sour cream)
- 2 large eggs
- 1/2 teaspoon pure almond extract
- 1 small nectarine, pitted and diced (2 small nectarines)
- 1/2 cup blueberries
- 1/2 cup sliced almonds
- Coarse sugar, for topping

Get Your Bake On:

1. Preheat oven to 400 degrees. Line a 12-cup muffin pan with paper liners and spray with non-stick spray.
2. Whisk the flour, baking soda, baking powder, and salt in a large bowl. Whisk in the honey, applesauce, yogurt, eggs, and almond extract. Stir all ingredients together until just combined. Stir in blueberries and nectarine.
3. Divide the batter evenly among the muffin cups. Fill them all the way to the top. Sprinkle a few almonds and a little sugar on top.
4. Bake muffins until golden brown and tops spring back when gently pressed, about 20 minutes. Let muffins cool in pan for 5 minutes and then transfer to a cooling rack to finish cooling.

Top with butter or a fresh jam and enjoy!

Bakers Notes: Be careful with almond extract as it can be very potent. I would even do 1/8 teaspoon of almond extract. Also, the recipe says to fill the muffin cups 3/4 the way full, but I like a nice round top on my muffins so I filled the cups all the way to the top. I have a gas oven and my muffins were done in 15 minutes.

S'mores Muffins

Nothing screams summer more than making s'mores with friends and family! Making these super easy desserts is always a favorite childhood (& even adulthood) memory of mine. I don't care how old you are....you are never too old to pull up a chair to a bonfire and make a s'more.

Don't have a bonfire? Well then this recipe is perfect for you! These muffins will give you all the feels of making a s'more over a bonfire, but in the comfort of your kitchen!

What you will need:

- 1 cup milk chocolate chips
- 1 cup all purpose flour
- 1.5 cups graham cracker crumbs (approx. 15 whole crackers)
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 3/4 cup sugar
- 1 stick unsalted butter, melted
- 1/2 cup whole milk
- 1 teaspoon pure vanilla extract
- 2 large eggs
- 3/4 cup marshmallow cream

Now put it all together:

1. Preheat oven to 350. Line a 12-cup muffin pan* with liners and spray with non-stick spray. Toss chocolate chips with 2 teaspoons of flour in a small bowl; set aside.

2. Whisk remaining flour, graham crack crumbs (I pulsed the graham crackers in my ninja to get a fine texture), baking powder, and salt in a large bowl. In a medium bowl, combine melted butter, milk, vanilla, and eggs until the mixture is smooth.  Stir the butter mixture into the flour mixture until combined. Stir in the chocolate chip mixture.

3. Divide batter among the muffin tins, filling only 3/4 of the way. Tap bottom of pan on counter to smooth out the batter.  Bake until muffins are slightly browned and a toothpick comes out clean, 18-20 minutes. Let muffins cool 5 min in the pan and then move to a cooling rack to finish cooling (5 to 10 min).

4. Top each muffins with 1/2 to 1 tablespoon of marshmallow cream.  Plop the cream in the middle of the muffin because it will start to spread out from the warmth of the muffin.

If you want to get festive you could grate fresh chocolate over the top of the muffins!

*Recipes says it will make 12 muffins, but my batter came out to 16 muffins. I followed the recipe perfectly and filled each muffin tin 3/4 full.
**Recipe adapted from Food Network Magazine.