Meal Plan for This Week 12/29/14 - 1/4/15

Good Morning Fancy Folks :) 

Just wanted to pop in and let you all know that I have plans to get back on track. My coach asked me if I was planning on competing in the 2015 season and I told him I would think about it... as of now the answer is a no but is also a strong maybe.

If I decide not to compete it will only be because I am getting married in August and I am not sure I will have the time to compete or the money to do it either. Maybe if I could get some sponsors that would pay for everything.... but as of now no decisions are being made other than shifting my focus back to my health.

Since I am just starting back out on getting back on track, this weeks meal plan is pretty doable and I would recommend it to anyone who is just starting out or like me, needs to hop back in the saddle. Its not super restrictive and pretty basic and still allows for the good stuff but the health focus will be during the daytime meals and dinner is left open to eating what you want with portion control.

This meal plan will get you used to eating on a schedule and will set you up for the weeks to come. Each week I will be putting out a new meal plan with tweaks to the schedule as well as a work out plan for that week. 

**Please note that I am not a nutritionist or a personal trainer. This is what works for ME and might not work for you.**

I would like to see who will be doing this with me... because we are in it together. So when you get a minute jump over to my facebook page and like it w/ notifications and let me know what you thought of this weeks work out schedule and meal plan :) 

Below will be the grocery list for the week, my list of dinners with links to the recipes, then at the bottom will be the scheduled work outs for each day. I hope you enjoy! 

Dinners this week:
-Spanich, Artichoke and Chicken Lasagna w/ French Bread and Salad (Portion this 4oz of lasagna, 1 slice of french bread, huge portion of salad with one serving of low calorie/fat dressing) Find the recipe here.
-Parmesan Crusted Tilapia with Tomato Basil Cream Sauce w/ Basmati Rice and Salad (Portion this 4oz of the Tilapia, 1/2 cup of rice, huge portion of salad with one serving of low calorie/fat dressing) Find the recipe here.
-Ground Turkey Tacos with Beans and Rice (Portion this 4oz of turkey, top with lettuce, tomato, avocado... tortilla optional, small portions of beans and rice) No Recipe for this one :)
- Pot Roast w/ French Bread and Veggies (Portion this 4oz of Roast, 1 slice french bread, 1 serving of the veggies that cooked with the roast) Find the recipe here.
-Herb Roasted Whole Chicken w/ Veggies and Salad (Portion this 4oz of chicken, huge salad, side of veggies) Find the recipe here.

All these dinners are healthy and as long as you watch your portion control you will be good :)

Monday, Wednesday, Friday:

Breakfast: Egg White Oats

You will need:
1/2 cup of oats
2 egg whites
1/2 cup of Greek Yogurt (you can use any kind or flavor)
1/2 cup of fruit (fresh or frozen)

Directions: 

1. Measure out 1/2 cup of oats in your bowl and cover with 1 cup of water. Sprinkle some cinnamon and stevia or fruit and mix it all around. Then, add your egg whites. Mix it again until everything looks to be one consistency.
2. Cover in the microwave for 1 minute. Take it out, stir it, and cook again for another minute. Mix it all up one more time and pop in the microwave for 30 second intervals again and again until your oat bowl contains the factor of fluffiness that you prefer. ... Seriously, they're almost puffy ... 
3. Serve with the Greek Yogurt on top.
4. Search on Pinterest or Google for Egg White Oats. There are a million recipes online so choose one that you like the most :)

Lunch: Taco Salad

You will need (for the salad):

4oz of Ground Turkey seasoned with Ms. Dash Chipotle 

2 handfuls of greens (any type of lettuce)

Tomatoes, Cilantro, 1/2 Avocado, Purple Onion

You will need (for the dressing):

3/4 cup low fat mayo

1 cup of fat free or 2% milk

2 tbl of taco seasoning

Fresh chopped chives

Directions (for the salad):

1. Cook enough ground turkey for the week on Sunday, you can store 3 individual 4 oz servings for the week.  
2. Chop your tomatoes, cilantro, avocado and onion and toss it in the greens
3. Make your dressing (do this on Sunday) by putting all the ingredients into a jar and shaking the hell out of it. Store it in your fridge at least 1 hour before serving.
4. You can make enough salads for 3 days or you can make these the night before.

Tuesday, Thursday, Saturday:

Breakfast: Green Monster Smoothie 

Find the recipe here... this thing is delicious! 

Lunch: Chicken Salad

You will need: 

4 oz of chicken breasts cut into strips or cubes (cook this on Sunday)

2 handfuls- Lettuce of your choice

Your favorite fixings... I like tomatoes, cucumber, and peppers

1 serving of low cal/fat dressing

Directions:

Mix it all up and eat it :)

Sunday:

Breakfast: Healthy Breakfast Burrito 

You will need: 

2 egg whites 1 whole egg

3 turkey sausage links cooked and cut into pieces

1/4 cup or abouts of chopped peppers (I use sweet peppers but you can use bell too) 

1 tortilla (I love the spinach or tomato basil ones)

Directions:

1. Cook the sausage and slice into pieces
2. Remove sausage from pan and spray with non stick spray
3. Cook peppers in pan till soft, add eggs and scramble
4. Add the sausage and heat through
5. Put it in a tortilla and serve with salsa or hot sauce 

Lunch: Tuna Salad Sandwich

Directions: Make your tuna how you like it :) Serve on 2 pieces of whole wheat bread.

Snack ideas: Make sure that you are eating snacks between meals to keep your metabolism going throughout the day. I like to eat at least every 2-3 hours so make a schedule and put alarms in your phone to go off when you need to eat so you don't forget. Here are some ideas for snacks:

*Apple with PB   *Carrots with Hummus   *Shrimp with Cocktail Sauce   *Handful of Almonds

*Hard boiled egg with 1/2 avocado   *Fruit and Nut mix   *I have more snack ideas on previous meal plans here.

**** Shopping List (does not include dinners)****

• Old fashion oats
• Eggs
• Greek Yogurt
• Fruit (fresh or frozen)
• Bananas
• Peanut butter
• Sugar free almond milk
• Spinach 
• Turkey sausage links or pattys
• Peppers (sweet or bell)
• Tortillas
• Ground Turkey 
• Tomatoes
• Cilantro
• Avocados (2)
• Low fat Mayo
• Taco Seasoning
• Green onions/chives
• Purple onion
• Tuna
• Cucumbers 
• Chicken breasts

Alright now that you have your meal plan and grocery list here is what I am doing in the gym this week. For now I am only putting the muscle groups that I will be working on because right now in the very beginning you have to work at your own pace, lift the weights that you are comfortable with and do what you are comfortable doing. I have hurt myself before trying to follow the exact weight and exercise on many blogs and I wont do that to you. If you need ideas of what to do just search pinterest for muscle group exercises. So for now I will be very basic.

Week 1 work outs:

Monday: 45 minutes of light cardio

Tuesday: 30 minutes of weight lifting for Arms and Shoulders, 10 minutes Abs, 20 mins of light cardio

Wednesday: 45 minutes of light cardio

Thursday: 30 minutes of weight lifting Chest and Back, 10 minutes Abs, 20 mins of light  cardio

Friday: 30 minutes of weight lifting Legs and Butt, 10 minutes Abs, 20 mins of light cardio

Saturday: Active rest... try going for a walk, doing yoga, cleaning the house... etc.

Sunday: Optional active rest or do absolutely nothing :)

So there you have it... this weeks plan to get moving. Lets make 2015 our bitch :) 

-Kaila

The Who, What, Why and Where I have been

Hey everyone!!!

So dont you remember a long while back when I had first started on my fitness adventure and I told you all (and I quote):

" Like a lot of things in my life I always half start things then never finish. 

Sadly my fitness life is very much like my blogging habits."

Well aint that the friggin truth! Well let me rewind back to 18 days out (my last blog post) and catch you up with all the new happenings... This will probably be a long one but of course it's worth it :) 

So my last post was 10 things no one told me about Competition Prep... but for what happened after the competition is a story in itself... I will get to that juiciness later. 

So... lets start things off on a positive note :)   

So coming up to my competition I got to endure the mighty hell that is peak week. I was a little disappointed in my coach (reminder for those to make sure you get a good one). It's not that he was a bad coach but he had so many people on his team that I feel like I kind of got lost in the dust and had many many unanswered questions come show time. 

Coming up to the competition I still had way more body fat than I should have had. I looked and felt better than I ever have in my life but half guidance mixed with not really knowing when and what to eat left me stuck eating egg whites and spinach for pretty much every meal and dehydrating myself in the process which was no fun because I believe that it was done wrong. Usually during training you up your water intake to about a gallon a day then water load and do a steady dehydration during peak weak. This was not what was done in my case and I am pretty sure that I would have had my body a little better than what I brought on stage. 

Fast forward to the Eve of my show... I got my spray tan on (sticky sticky nasty stuff) and then couldnt shower... talk about torture! Then got my bags packed... check out this list! 

I was traveling out of town so I could not miss a single thing... honestly didnt use half of the stuff that was packed but if I needed it I had it. Oh and the Pee Cup (I see your curiosity getting to you) was so that I could pee through the cup without getting any splashes on my spray tan... I didnt want to be "that" girl lol 

Fast forward to Competition day!! And holy Shit I made it! Loaded everything in the car and was on our way to Sacramento California! 

We Made It!!!! (Me and my Support Sista aka... BFF)

After check in and $300 later I was ready to take my drug test and wait till it was my turn to go on stage! 

Shitty thing is that I was the first girl to go out... and at the last minute they told us no routines because there were to many of us (so my advice to you is to have a short routine and a long one just in case). So with all that mixed together in a happy little surprise... I got really stinkin nervous and rushed through my poses and froze up on stage :(  I literately forgot everything that I had been working on for MONTHS in 5 minutes!!  It was those first time blues.... but I will know better for next time right?? But to make you and I both feel better... even though I totally bombed prejudging I totally rocked my night show :) to bad they don't score you for that! Oh and I went ahead and did my full routine anyway because hey... why the hell not. Here are some photos from my show :) 

Back Stage Getting Ready to Go on!!

Pumping up outside... and calling my peeps :)

Holy Shit Balls!!! Ha ha... so nervous!!

  

So as you can see... I am a little more curvier than the other girls and I took 9th out of 11 girls but you wanna know what?? I am stoked! Because:

After the show was over we took a photo with our teams :)

This was such an amazing experience... and after it was all said and done I treated myself to a Strawberry/Chocolate shake, In-and-Out Burger and Fries animal style and ate every last bite... then almost died cause I felt like a giant ton of poop. 

Fast forward to now... to December 17th 2014 almost an entire year since the start of my fitness journey... and I wish I had better news.

After my competition was over I got a severe case of post competition blues... I was lost... I didn't know what to do or how to eat and no longer had that motivation to go to the gym. At this point I was not sure if I ever wanted to compete again... it was hard hard work and a total 100% dedication that occupied my every thought and was not sure if I wanted to do it again. 

I started by taking a week off from the gym to enjoy some down time... a week turned into 6 months. I have been back every now and again but have had seriously no motivation. I hate to say it but I am back to where I started... I have even gained back every pound I lost. I am heavy and uncomfortable and am back to being self conscious and not happy with the way I look.

It's total bullshit that I gave up on myself. I was disciplined and dedicated and had been doing it long enough that it was now a habit and I gave it all away. Why do I do this to myself... I do it often and it would have to be the single most awful thing about myself. I essentially rob myself of my own happiness by being lazy and having zero determination.  

Now before you tell me "Kaila... dont be so hard on yourself" understand one thing about me...

I am a quitter. Plain and Simple. I know it, my mom knows it, my fiance knows it... 

... and I am putting it to an end! Right here Right now! 

2015 will be the year for me and my success! And I am going to kill it!

-Kaila