I did it!

In January 2013 I wrote goals for the year, one of my goals was inspired by strangers at the gym, friends of friends via facebook and even close friends who encouraged me to “Train for a figure competition.”  I've been an athlete all my life, starting with U-6 soccer, 4 varsity high school sports, thru intercollegiate cross-country and track.  Bodybuilding is brand new territory, I was introduced to a demanding sport that challenged me physically, mentally, and emotionally.

Training was an incredible lesson in dedication, discipline, self-control, and determination.  Dedication and discipline is learned from waking early for morning cardio, hitting the gym hard after a 10 hour day in the clinic, running track intervals in the dark, arriving home from a 17 hour travel day and staying up until 2am for meal prep, carrying chicken in my purse to ensure not missing a meal while out with friends, prepping for 3+ hours in order to make a 4 day trip to support a friend.  Self-control is baking delicious dessert for friends birthdays and not shoving my face directly into the batter; or perhaps this is just torture.  My self control increased as my determination to achieve my goal grew.

I proved to myself that with dedication, discipline, and determination absolutely anything is possible!  BUT I assure you; I could NOT have accomplished this goal without my incredible support system.  My friends and family are beyond the kindest, most understanding and encouraging people on this earth!  My girlfriends were exposed to my struggles and in response they lifted me up in prayer, sent me encouraging quotes/verses, provided me with tough love and daily pep talks, and even cheat day care packages.  They believed, when I doubted.  They spoke truth, when I became discouraged.  They celebrated my cheat days, they held me accountable, and they cheered me on every step of the way. 

My coach, Wendy was an enormous blessing!  I met Wendy through Blondes vs Brunettes flag football in support of the Alzheimer’s Association.  I learned Wendy was coaching and when I reached out to ask her a question she gladly offered her services.  She is incredibly knowledgeable about the sport, she guided me every step of the way.  She was patient with me when I was impatient, she was firm with me when I begged for cookies, she kindly answered my constant questions, she knew everything from diet to suit selection to best tanner, she tolerated my hunger emotions with kindness, she believed in me when I doubted myself, she accommodated our hectic schedules, and she was a constant source of encouragement.

Many have reached out with questions regarding my workouts and diet, I’m more than happy to share what I have learned, but it must stated that this program was made specifically for my body.  My coach made weekly to daily adjustments according to my body’s response. 

Before training: I’ve always been passionate about exercise; my exercise routine prior to the competition consisted of 3-6 mile runs, track intervals, hill repeats, and 3 days of upper/lower body weight training.  I ate healthy, but I also ate whatever I wanted when I wanted.  I’m not one who enjoys fast food or fatty foods, but I wouldn’t deprive myself of a late night post-Shooters run to Cookout.  I love baking, specifically, I love baking cookies.  Have I been known to eat over 12 cookies in one day?…umm guilty as charged!  It should also be known that I have a weakness for chips, holy guacamole I love chips!  I am that girl that purchases a bag of chips to eat on the drive home from the grocery, this leads to having 3-4 bags of chips in my cupboard at one time.  With the information I shared above I hope you can understand the challenge I encountered with a specific diet. 

Training: 12 weeks

I lifted according to body group 5x/week: legs/glutes, bi/tri, delts, back/abs, and overall body circuit.  I created my own workouts, but my coach provided me with feedback and occasionally would make alterations/limitations to reps/sets and body part according to my body’s response.

One day was dedicated to a long run or track intervals and I would rest one day per week.

Morning cardio was not introduced until the last 3 weeks and eventually removed to avoid an early peak because my body responds quickly to cardio.

I received 2 cheat days per week for the first 8 weeks, oh golly I went hog wild!  Two cheat days decreased to one cheat day and an additional cheat meal.  Cheat meals were removed completely two weeks prior to the show.

My diet consisted of the following foods, the amounts varied weekly: oats, egg whites, chicken, fish, lean ground beef, sweet potatoes, brown rice, quinoa, green beans, asparagus, broccoli, salad with fat free Italian dressing, apple, berries, whey protein, CarbMaster yogurt, cottage cheese, and almonds.  I drank coffee, ginger tea, and 1+ gallon of water per day; no alcohol allowed.

I competed 100% natural, I did not take supplements, but I did take gummy vitamins.

Initially, I gained weight with the increased caloric intake combined with increased weight training and decreased cardio.  Overall I lost a total of two pounds from initial weight to competition weight prior to water depletion.  BUT I lost over 10% body fat and competed with body fat below 10% (I did not undergo testing for a final measurement).

I've been asked - would you do it again?  Now that I have completed the process, I can firmly say, YES!!  I plan on competing again in Spring 2014.  Achieving one goal has only ignited my fire to achieve more...I have already added to my fitness goals list!

My advice: Eat clean, train hard, find an incredible support system, keep firm faith, and love what you do.

Xo,

Quinn

Accepting a New Challenge

In my previous post I stated I was not training for anything specific, well friends, that has changed!  After being asked/encouraged by friends and even approached by strangers at the gym I have committed...in November I will compete in my first all-natural figure competition! AHHH!  I am excited, nervous, and even a bit scared by this new physical and mental challenge! Below I have shared 11 of my recent workouts and the most delicious protein pancake recipe I have come across!  Happy lifting, y'all!

Workout #1: Bi, Tri, Shoulders

Erg x 10 minute (2100m)

45-90-180 bicep curls 3 x 20 w/ 15# db (dumbbell)

Cable tricep ext 3 x 20 w/ 50#

Overhead press 3 x 15 w/ 15# db

L-press 3 x 15 w/ 12.5# bd

ER&IR 3 x 20 w/ 2.5# bd

Preseason training

Bench Dips w/ 25# dumbbell 3 x 20

BW Chin ups 5 x 5

BW dips 5 x 5

Bicep curl 3 x 10 w/ 20-25# db

Forward raises 3 x 10 w/ 10# db

Lateral raises 3 x 10 w/ 7.5# db 

Single arm snatch 3 x 10 w/ 17.5# db

Tricep push ups 3 x 10

Handstand hold 3 x 20 seconds

Bosu push up 2 x 20

Workout #2: Track workout

4 x 800 (2:51, 2:47, 2:49, 2;47)

4 x 100 (16, 14, 14, 13)

Workout #3: Legs, Core

Stair climber x 10 minutes

Single leg squat on Smith Machine 3 x 10, 25# each side

Glute kicker machine x10 @ 90#, 8 x 10 @ 70#

Split squat 3 x 20, 25# db

Single leg Deadlifts 3 x 10, 35#db

Cable hip extension 3 x 20, 40#

Hip thrusters on bench x 50, 45#plate

Smith machine hold reverse crunch x 20, 10, 10

Stability ball arm transfer plank 3 x 10

Weighted squat 3 x 10 @ 135#

Workout #4: Back, Core

Erg x 10 minutes (2119 meters)

Plank row with tricep push up 3 x 10, 20#db

Plank "T" 3 x 10, 10#db

2 sets Med ball decline self ball toss 3 x 10

2 sets Russian twist 3 x 10

Decline crunch 2 x 10 

Decline leg lower pump up 2 x 10

V- up 2 x 10

Plank 2 x 1 minute 

Machine row 3 x 20, 60#

Machine pull down 3 x 20, 60#

Hyperextensions 2 x 50

Reverse fly 3 x 20, 5#db

Bent over row 3 x 20, 15# db

Bent over pull down 2 x 20 - red

Resisted chest press 2 x 20 - red

Serratus punch 2 x 20 - red

Reverse fly single arm - yellow x 15

Workout #5: Legs

10-minute stair climber

Lunge one lap (approximately 100 lunges)

Lunge clock x 10 in each direction (1, 2, 3, 4, 5, 6, 7, 8, 10 o’clock)

Box lunge (small box) 3 x 15, 24#db

Kettle bell swings 3 x 15, 35#

Box hip abduction close chained 3 x 8

Split squat 3 x 10, 25#db

Split jump 3 x 10

Jump lunges 3 x 10

Leg press 20 x 90#, 20 x 90#, 15 x 180#, 15 x 180#, 10 x 230#

Calf press 20 x 90#, 20 x 90#, 15 x 180#, 15 x 180#, 10 x 230#

Cable weighted deadlifts 3 x 10, 90#

Physio ball single arm transfer 3 x 10

Workout #6: Bi, Tri, Shoulders

Erg x 10 minutes (2150m)

45-90-180 3 x 20, 15# db

Dips on bench 3 x 20, 15# db

Overhead press 3 x 20, 15# db

Heavy curls 4 x 10, 20# db

Tricep kickbacks 4 x 10, 15# db

Upright row 4 x 10, 15# db

Band bicep curl 3 x 15 blue 

Band tricep ext 3 x 15 blue 

Band upright row 3 x 10 blue

Band overhead press 3 x 10 blue 

Band forward raise 3 x 10 green

Band lateral raise 3 x 10 green

Inverted bar row 2 x 25

Push ups 2 x 25

Workout #7: Back, Chest

Mile warm up 6:33

Prone on physio ball: Y2.5#, T5#, I5# 3 x 20

Walk out ball push ups 3 x 20

Corner barbell row 3 x 20, 25#+bar

Dumbbell chest press 3 x 20, 20#db

Corner barbell snatch 10#+ 3 x 10

Barbell row 4 x 12 (1st just bar, 2-3 bar + 10# each side)

Bent over rev fly 3 x 20, 7.5# db

Rotator cuff 2 x 50, 2.5#

Single arm kettle bell bent rev fly 3 x 10, 10#

Single arm kettle bell bent over row 3 x 10, 25#

Bosu push ups 3 x 20

Chest limited secondary to thumb injury - difficulty holding weight against gravity

Pull ups 2 x 5

Workout#8: Core

Ball sit ups x 100

Reverse crunch x 100

HS curl on ball 3 x 20

HS walk in bridge 3 x 20

Ball tucks 3 x 20

Ball pikes 3 x 10

On ball reverse crunch w/ handhold 3 x 20

V ups 3 x 20

Toe touch 3 x 20

Rows 3 x 20

Leg lowers 3 x 20

Plank x 2 minutes

Workout #9: Sprints

1 mile warm up

6 x 400 hill sprints

1 mile cool down

Workout #10: Legs

Stair climber x 20 minutes, level 100

Squats 20 @ bar (45#), 3 x 15 (135#),  3 x 8 (155#)

Deadlifts 10 (95#), 4 x 8 (135#)

Straight leg deadlifts 3 x 20 (95#)

Kettle bell swings x 50 (30#)

Jump rope x 5 minutes 

Workout #11: Bi, Tri, Shoulders

Erg x 10 minutes
Pull ups x 2 points - x 10, x 8, x 8
Dips x 1 point - 3 x 20

Dumbbell bi curl into L press 3 x 10, 17.5#
Skull crushers with bridge on bench 3 x 8, 15#

Barbell curl 15, x 10, x 10
Hammer curls 3 x 15, 15#

Tricep kick backs 3 x 15, 15#
Cable tricep extensions 3 x 15, 40#
Calf raises with hips internally rotated 2 x 50 and hips externally rotated 2 x 50

Bent over fly 3 x 15, 15#
Single arm forward raise 3 x 15, 10#
Overhead press 3 x 15, 20#

The Most Delish Banana Protein Pancakes!

INGREDIENTS

• 1 Very Ripe Banana
• 1 Egg (or 2 egg whites)
• 1 scoop Vanilla Whey Protein Powder
• 1 T Ground Flax
• 1/4 t Vanilla

INSTRUCTIONS

Mash the banana and beat the egg, protein powder, flax, and vanilla to make a batter.

Cook over medium-low heat for 2-3 minutes on one side till browned, then flip and repeat.  This recipe makes 3 big pancakes.

Top with peanut butter, almond butter, maple syrup, or fruit.

Food and Fitness: Honey-glazed Chicken Kabobs

At the request of others I am sharing more of my recent workouts.  I am not currently training for anything specific.  My workouts fluctuate according to how I feel, y'all know exactly what I'm talking about...there are days you would spend hours in the gym and days you're utterly exhausted after 5 minutes.  If you're anything like me, you arrive home from the gym completely famished...below I share a delicious summertime meal.

Workout 1:

30 sit ups

30 rows

30 crunches in bridge 

30 bicycle

30 v-ups

30 leg lowers

30 flutter kicks

Lunge clock 1-8 & 10: 10 reps each

100 bosu squats

3 x 20 single leg bosu squats

3 x 20 single leg bosu straight leg deadlifts

3 x 20 split squat

5 x 20 bosu push ups

5 x 10 second handstands 

Workout 2:

10 min stair climb

4 sets 20 leg press 205, 225, 255, 295

4 sets 20 calf raises on leg press 205

3 sets on 24" box: 10 box jumps, 10 single leg explosion from box, 10 double leg jump land single leg on box 

3 x 10 box jumps on to 36” box

5 x 1 minute (20 seconds jump alternating lunges, 20 seconds side to side lunges, 20 seconds jump squats) 30 seconds rest between each set

Smith machine 3 x 10 each leg split squats (first set #25 each side and second/third set #45 each side)

Workout 3:

4 x 400, 4 x 200

Workout 4:

15 minutes on treadmill 3 rounds: (incline @ 15, lunge x 3 minutes at 2.5 mph, walk x 2 minutes at 4 mph)

50 narrow squats 95#

50 plié squats 95#

10 sets x 5 reps jump squats at 95# with 30 seconds rest

Box lunge with 95# 1 x 10, 1 x 25

Good mornings x 10 with 95# (stopped secondary to sunburn location and bar placement)

Squats 3 x 10 at 135#

Straight leg deadlifts 3 x 25 with 25# dumbbells each hand 

Wide leg press 3 x 20 @ 295#

Calf press 3 x 20 @ 205#

100 walking lunges

100 v-sits

Workout 5:

Warm-up

12 x 200s @ 30-32 seconds, walk 200 in between (2-3 minute walking rest)

Workout 6:

Row at level 10 x 10 minutes

5 sets: 20 x 45-90-180 bicep curls, 20 reps triceps cable pull downs at 50#

50 rotator cuff internal/external rotation with 2.5#

4 x 10 rotator cuff internal/external rotation with 5#

Bench press: bar x 20, 5 x 10 at 65#, x 5 at 75#

3 rounds: Hyperextension x 20 reps, reverse fly x 20 with 7.5# dumbbells

Lat pull down 3 x 12 @ 75# 

Seated machine row 3 x 12, 60#, 75#, 90#

100 hanging leg lifts

Alternating unassisted pull-ups and body weighted dips 5 sets x 5 reps

Workout 7:

10 minute warm up on stair climber at level 100

10 x 20 hanging leg raises

4 x 20 single leg bosu squats

4 x 20 single leg straight leg deadlift on bosu

3 x 12 split squats with 20#, 25#, 30# dumbbells

Standing leg press 3 x 20 alternating 3 x 20 standing calf raises on leg press

1-minute front plank

1-minute side plank with hip abduction

2-minute front plank

Workout 8:

1.5 mile run

5 hill repeats

1.5 mile run

Walking lunges

5 rounds: (5 unassisted pull ups, 10 tricep push-ups, 20 air squats)

3 mile run (22 minutes)

Summertime Deliciousness

Consider this my new favorite way to make chicken, honey-glazed!!

Honey-glazed Chicken Kabobs

Ingredients:

• ¼ cup vegetable oil
• 1/3 cup honey
• 1/3 cup soy sauce
• ¼ teaspoon ground black pepper
• 8 skinless, boneless chicken breast halves – cut into 1” cubes
• 2 garlic cloves
• 5 small onions, cut into 2”pieces
• 2 red bell pepper, cut into 2” pieces (I used red, orange, and yellow)

It's a happy meal :) 

1. In a large bowl, whisk together oil, honey, soy sauce, and black pepper.  Reserve a small portion fo the marinade aside to brush over kabobs. 
2. Place chicken, garlic, oinions, and bell peppers into the bowl and marinate for a minimum of 2 hours.
3. Alternate chicken and vegetables when treading onto wood or metal skewers
4. Lightly oil grill grate.  Place skewers onto preheated grill, cook for 12-15 minutes, until chicken juices run clear.
5. Drizzle honey over top the cooked kabobs.

Grilled Pineapple 

Cut a fresh pineapple into thin slices.  Place on grill.  I do not have a specific amount of time to reference for grilling; I cooked each according to its grill marks.

Roasted Green Beans 

Roasted green beans are easily one of my favorite side dishes.  Preheat oven to 400 degrees.  Trim and wash fresh green beans.  Lightly drizzle beans with olive oil, sprinkle with sea salt and ground black pepper, then squeeze half a lemon over the beans.  Toss by hand to make sure each piece is evenly covered.  Place in the oven for 15 minutes.  At 15 minutes use a spatula to move beans around the baking sheet before baking another 5 minutes. Time may vary, keep watch on the beans!