Contest Prep 2015: Check-in

It has been a couple of weeks since my last post, and a few things have happened. I am not planning on doing the March show anymore. I was feeling like my prep was too aggresive for me mentally and it was getting to my head. I am still in prep, but I am going to plan on a later show, to relieve some of the stress I was feeling. It's pretty crazy that a specific deadline can cause so much stress. I am thinking about doing a show in April, but I probably wont commit until the middle of March.

I was leaning out pretty well for the March show, but had a few slip-ups (and when I say slip-up...it was more like all-out self sabotage). I am disappointed in myself for not sticking to my plan better, but I don't feel terrible. I enjoyed myself with friends and family, and it is good for me to be able to do that sometimes:) As I continue with prep, I am going to plan better for family gatherings and nights out with friends. Future social meals will fit my macros, so I don't feel guilty or set myself back in social situations.

I have changed my meals a little bit, but am doing a more flexible approach than I had planned before. There are days that I just don't feel like eating the meals that I have planned, and on those days I am going to make my meals fit my macros (same thing with social eating...save macros on those days). When I am enjoying and looking forward to the food I get to eat, it is a lot easier to stick to my plan. My macros are 162/162/40 (1656 cal.) right now, and once I feel like I am at a comfortable place with leaning out, I will start to trade some of my protein macros for carb macros and increase macros from there. I am still dieting lower than I hae before, so I want to increase my calories during contest prep. If I can do that, I will be able to avoid a rebound and just stick with increasing macros post-contsest.

I feel stronger. My squats have improved and I am feeling like I am getting my form back to where it should be. My chest has gotten stronger, which really feels great after two years of never lifting chest (I was told it would look too 'masculine'...it really doesn't look different unless I flex...so...). Shoulders are still my favorite, but I have been having a hard time enjoying back as much as I used to...it's weird.

I still don't love cardio, but intervals are seriously the way to go. Sprints seem to pass so much faster than steady-state. I have also been doing more with the step mill, again. Usually just speed intervals, but I monitor the intensity with my HR monitor. Right now for my intervals I am doing 1 minute work intervals with 2 minute recovery intervals.

I have been spending more time in the sunshine, and I am loving it:) It has felt like spring outside for almost two weeks now, and for February in Utah it is unusually warm. My dogs and I are loving it and taking full advantage of the beautiful weather:) I have even been thinking about running in the mornings (I just have to start waking up a bit earlier...haha). That's my news ;) I will check in again in a week!

Bikini Prep 2015: Starting Point and Keeping Perspective

I have officially been 'prepping' for my upcoming contest for 4 days, and yesterday was exactly 7 weeks out from stage day. My abs have already started to tighten up and I am feeling really good about this prep:)

These are my 'before' pics:

I know it's not the best lighting and not a full-length progress pic...but I always carry most of my 'excess' weight in my mid-section and lower back, so I am more concerned with how that is changing, anyway. 

Moving on...I was in the locker room the other day and I overheard three girls talking about the upcoming show, two of which said they would be competing. These girls were beautiful. Both were already fairly lean and one had put her suit on for posing practice. Initially, it was a little bit discouraging to see that she was already so prepared to hit the stage. I was disappointed and jealous that I am not at that point [yet].

Not comparing myself to other girls is a challenge for me, regardless of it being on stage or just on the streets. Luckily, I don't have too much trouble admitting it (which is a start to just letting it go...hopefully:)). 

I left the gym thinking about her, but I was quick to remind myself that I don't do this to compete with other girls. I do this to compete with myself. It's about the work that I put in for me. It's about enjoying myself on-stage and making connections backstage with other girls who share my passion for fitness. 

I am feeling good about my sprints. I may have to back off of them just a little bit, to avoid shin-splints...but that's cool. I will most likely do some incline intervals or stair master intervals on the days that I am not sprinting. 

I am definitely starting to feel hungry. I have mainly noticed my hunger at night, but I have really been enjoying my meals and don't feel like I will need to change them yet.

Overall, I am still feeling confident about this prep:)

2015 Bikini Contest Prep

In October I was about 20 pounds over my most recent stage weight. Luckily I have a pretty healthy metabolism, and have been able to bring my weight back to a more comfortable ten pounds over.

Just last night I decided that I am going to commit to a competition that is coming up quickly. I have 7 weeks to prepare for my contest and feel confident that I can be ready with the proper preparation. For this competition prep, I would like to share everything I am doing with the internet :) Meals, workouts, and other contest prep thoughts.

I am starting my meal plan on a bit lower calories than I have in the past, mainly because I have a shorter timespan to prepare...and I don't want to do as much cardio (because cardio is the pits). This is my current meal plan:

AND:

1 gallon water

2 scoops scivation BCAAs

1000 iu Vitamin Shoppe Chewy Vitamin D3

VitaFusion MultiVites Daily Mutlivitamin 

1200mg Kirkland Calcium + D3

2000 mg Kirkland Chewable Vitamin C

Probiotic capsule

2 tsp Lemon Zest Omega Swirl Fish Oil

Now, I am a complete believer in IIFYM, and over the past few months I have definitely enjoyed A LOT of treats and meals out fitting [most of] them into my macros; however, in contest prep I generally choose not to eat out as frequently in order to keep my measurements more accurate (because most places aren't going to weight all the items and ingredients in your meals for you). I also like to eat more whole foods during contest prep, because if there are fewer ingredients, there are fewer variables to effect your macros (for example...my quest bar has relatively accurate nutritional information on the back, but who is to say that it is mixed exactly to the ratios listed on the back?...but, also I am obviously allowing myself a tiny bit of flexibility with my protein powder, bread, quest bars, and turkey burgers).  

*I may swap them for egg whites, ground turkey, and rice or sweet potato as I get closer to contest to simplify my diet further.*

I don't usually eat until around 10:00 AM and try to stop eating between 8-10:00 PM. I usually try to get to the gym between 12:00-2:00 PM and lift for about an hour and a half. My split is currently: 

Monday: Legs with quad emphasis

Tuesday: Chest and Arms

Wednesday: Shoulders and Back

Thursday: Legs with hamstring emphasis

Friday: Arms and Chest

Saturday: Back and Shoulders

I usually throw in some calves after legs...but only really when my brother talks me into it. I hate [working out] abs...so I rarely do isolation work for abs (but I probably will start adding them in once a week...maybe). 

This week, I am doing twenty minutes of post-lift cardio in sprint intervals. The treadmills have cool images of a track on them so I use that to determine my intervals. My sprint intervals are the length of the track and I walk the curves. Today I did 5 min warm up walking and 15 minutes of intervals. My watch said I burned 177 calories, the machine said I burned 260 (my watch should be more accurate). 

I started taking circumfrence measurements a couple of weeks ago, and Fridays are my designated measurement/progress picture days (so I will do them again tomorrow...and probably post as my 'before' pictures).

I sleep a lot. I do need to make my hours more consistent, but I definitely get enough sleep...generally I feel pretty good with 9 hours/night.

That's my plan currently. Hope you guys enjoy following my contest prep:)

Olympia Weekend 2014: Improvement Season Introspection

Juliana Malacarne wins the Olympia women's physique division

If you have been on any of the social media forums this weekend, you probably know that this weekend is a biggie in the fitness world. The Big Kahuna, the Olympia, has been running all weekend in Las Vegas. It seems like just about everyone is there. Tanned and toned, and collecting autographs and protein-packed goodies. I feel like I haven't missed a beat because of the frenzy of posts and updates; although, it would have been really fun to attend.

I love to see the incredible fiugres built and chiseled by perfect diets and grueling workous. It takes an immense dedication for every competitor to present their bodies on that famous stage. As I have participated in my fair share of competitions in the past year and a half, I know what kind of focus and willpower goes into competeing, and it definitely isn't an easy task.

In the midst of my admiration for the athletes competing this weekend; however, I can't help thinking more about how the explosion on my news feed has been effecting me.

I am not competition lean right now...in fact, I have yet again allowed myself to gain a about five pounds over what I like to maintain in the off season (not 5 pounds over stage weight...5 pounds over happy maintenance weight). Seeing all the incredible figures of the competitors and the athletes at the convention booths is awesome, but also brings some scrutiny to my current physical state. I am rounder in the middle and have some little dimples on my legs...and I realize that I am the only person who really sees the differences that come with an extra five pounds on my body...however; I find myself wishing I was stage ready again, wishing I had a visible six pack, and wishing there were a long line of admirers waiting anxiously to meet me.

I daily have to remind myself that fitness isn't a one way road. There are going to be days that I choose to enjoy an abundance of calories in order to enjoy the time I have with my family and friends. There are going to be days that I am just too tired, or too busy to go to the gym. I might get sick and need time to recover, stalling my workouts and maybe making it difficult to eat properly. I might want to go on a vacation. I have to remind myself that I want to LIVE. Yes, I want to look drop-dead awesome...but not at the expense of really enjoying life...and the off-season is definitely a good time to take advantage of every minute that I have to just live. There will be another stage to step on and another trophy to chase. I aspire to compete in some big a** shows...but, right now it's time to enjoy some time off :)

I plan to hit the stage again next summer:) My improvement season mantra: build bigger muscles...and eat some birthday cake;)

So, You Want to Be a Bikini Competitor?

Since my first show in March 2013, I have learned a few things about competing. There are A LOT of little things to consider if you are thinking about preparing for a competition. I thought I would share some of the things that I have found helpful for me:)

Deciding to Compete:

1. How much money are you willing to spend? Competition preps can be VERY expensive. You can easily spend $1-5K on a single prep. Make sure you can budget for the costs!

2. Are you going to hire a coach? For your first competition, you will probably benefit from hiring someone to help you with your nutrition, building a good physique, and posing...not to mention having someone to be accountable to and to reassure you is always nice:) BUT don't just hire anyone. Just because someone looks good or has a lot of clients, does not mean that they are the best choice. If you are not careful with who you hire, you may find that your metabolism can face being seriously damaged. You don't need to eat fish and broccoli five times a day and you shouldn't need two hours of cardio to get lean enough. Try to find a coach that will work with you individually. Don't pay for a print-out coach. (If you are interested, I do training and competition preps...message me!)

3. Do you have a specific competition in mind? If you have your eye on a specific date and competition, make sure that it is realistic to prepare for a competition in the time frame you are setting up. Ask your coach what they think. It will depend on where you are starting. Be open to extending your prep to do a later show.

4. How does your family feel about your decision? Maybe I should have listed this first...but there isn't really a specific order to any of it...haha. I am married and before I made any solid decisions I made sure that my husband was okay with the idea. Stepping on stage in a glammy little bikini and posing to show off your butt for a full audience might not sound like the most appealing thing for a significant other. Be sure that the people who matter most are okay with what your doing. In my case, that was ME and my husband. Evaluate your reasons for competing. Write them down. It's important for you to know why you want to compete, too.

Preparing for a Competition:

1. Food: 

• Preparing: You don't have to eat the same thing every day, if you plan accordingly; however, some people choose to have a routine diet during a prep. Either way, there are probably going to be a few items in your meal plan that you will rely on pretty regularly. Meats, rice, pasta, etc. I like to prepare these foods in bulk a couple of days during the week to save time and to keep my healthy meals 'convenient'. I also like to cut up my vegetables at the beginning of the week to save some time but still have freshly prepared meals. Oh, and BUY A FOOD SCALE AND USE IT.
• Packing: I pack a lot of my meals in tupperware. Sometimes I will measure out every meal into a separate container, but I generally like to pack all of my chicken/rice/sweet potato, etc. into one conatiner and measure it out when I am going to eat it (this doesn't work as well if you are out of the house a lot...I would recommend splitting your meals in that case). I don't like to pack my food with me everywhere I go. If I am going to be gone for an extended period, I will pack my meal that is planned during that time and the next (just in case). I do this more to help prevent hunger cravings (and being grumpy) than for timing factors. I have a cooler bag that I can load with tupperware, ziploc baggie meals, and ice packs...you can get a standard lunch box or cooler from walmart or target...if it keeps  your food cool, it doesn't have to have a name brand on it. 
• Packing while Traveling: This can be really important. A lot of shows you are going to need to travel to. I pack EVERYTHING in ziploc baggies while I am traveling. Individual meals in sandwhich bags, full day of sandwhich bags in a ziploc bag labeled for the day. I do this to save space. You can pack a weeks worth of meals in a carry-on this way. If you are flying with food: if it's solid, you can take it on. Nut butters=no...unless you buy the serving size packets (which is what I do). Jelly, creamy, liquid...it's probably safer to buy it when you get there (or use an alternative food). 
• CRAVINGS: This was HUGE for me. I have always had a pretty wicked sweet tooth, but until I started competing, there were certain sweets and junk foods that I never craved. I didn't even like them for that matter...NOW, this is why I say it's important to find a coach that will work with YOU. At one point, I literally ate the same thing EVERY DAY for 3 months straight. If you don't start craving every other food after that, then you are probably a freak ;) Hahaha...but really. It took some time and education, but I finally learned that I don't have to restrict my diet like I did to reach my goals. I can get lean and eat pretty much ANYTHING I want (yes, there is a slight catch to that...portion size...etc.). There are not 'good' and 'bad' foods. Food is food...there are only choices about what food you eat :) You can do a competition and avoid insane cravings (you wont avoid hunger...you are eating less than you burn. You will be hungry). You can avoid cravings.
• Supplements: The most important supplements that I took were vitamins. Supplements aren't magic pills that are going to melt your fat away. Most of them are loaded with stimulants (caffeine).  A fat burner is not going to burn your fat. Don't let anyone tell you it will. Supplements are meant to SUPPLEMNENT your diet. When in a caloric deficit it can be difficult to get all of your micronutrients (vitamins and minerals)...but otherwise, you aren't going to get anywhere much faster by spending a paycheck on supplements.

2. Packing:

• Bikini (and a spare...if you can)
• Heels 
• Hair product
• Shampoo 
• Conditioner
• Hairspray
• Dry shampoo
• Heat protection anything
• Shower Gel
• Exfoliant
• Toothbrush
• Toothpaste
• Hairbrush
• Comb for backstage bag
• Safety pins for backstage bag
• Cramping pills
• Hygiene products
• Old sheets
• Jewelry for backstage bag (SUPER BLING)
• Makeup
• Dark foundation to match your tan
• Dramatic eyeshadow
• Falsies
• Mascara
• Eyeliner
• Lipstick
• Darker blush
• Coverup Robe/dress/pants and tshirt
• Hair clip (keep hair back for makeup)
• Floss
• Latex gloves
• SOLO cups (a couple for backstage bag)
• Toilet seat covers
• Shower Cap (for tanning)
• Blanket and pillow (backstage)
• Touch up Tissues (backstage)
• Straws
• Clothes for post-show (backstage bag)
• Other clothes if you are traveling (although from the day before until after finals, I choose to basically live in my cover-up)
• Flip-flops
• Headphones/ipod(backstage)

3. Makeup: You can hire someone to do your makeup, a lot of girls do. I do my own:) I had no clue what I was doing when I started...but that is the magic of youtube! I watched video after video and tried a few times on my own (the first few attempts were a mess...but it got better, so don't give up). A few tips for makeup: 

• Foundation should be pretty close to matching your tan...so it needs to be DARK (I have heard a few times that a shade or two lighter than your tan is okay...but not your natural color. TRUST ME). Also, your face should be matte. If you have any shimmer or shine on your face. Make sure you pull the foundation down your neck so everything blends!
• Eyeshadow should be SUPER dramatic. You will feel a little ridiculous...like a drag queen (a beautiful drag queen)...but everything on stage gets washed out under the lights, so DRAMATIC IS GOOD!
• Don't go too heavy on the false lashes...something to add a little volume, but if they are too long and thick they will cast shadows on your face and your eyes will turn into black holes...not pretty.
• Contour a bit, but don't highlight...the lights will do that for you. 
• Pick a dramatic lip color. Something darker or brighter than what you might typically wear. I love dark tones:) Plums and red/browns...beautiful.
• BLEND. Blend everything so that it has a nice transition...it will help it look natural:)

4. Tan: Tanning is fun...haha. Before you spray tan you need to EXFOLIATE and DRY YOUR SKIN OUT (really as dry as you can get it...to absorb the spray tan). Stop tanning beds and lotions at the beginning of the week (water retention and moisture...). SHAVE/WAX EVERYTHING before you tan. No deodorants or anything on your skin before you tan (or until after the show...it will mess up your tan) ...go in clean and dry everywhere. You can tan at home...but I have always had someone else do my tan. A regular spray tan will not work. Don't go to a commercial place for a spray tan. I have used ProTan in the past, and it has been a good color for me. I have also heard good things about LiquidSunRayz, and JanTana (although, I have heard some bad things about JanTana, too). Your show will likely have a tanning sponsor that will be at check-ins to do tans...take advantage of that, if you don't have something else set up. It will be more expensive than buying a bottle and doing it yourself, but it will look better. You tan naked. 100% in the buff. You will probably be naked in a room with a few other naked women. Luckily, you are all looking amazing so there isn't any reason to feel weird...well, fewer reasons. Wear a shower cap to protect your hair from the spray tan. Don't spray your face. Drying off will be cold (you will be lean and wet and standing in front of a fan). ProTan develops, so it will be darker the next morning. Wear something loose and light to leave the tan (nothing to leave lines in your tan...like undies...let everything breathe tonight;)) Sleep on old sheets if you don't want to get tan on yours! (if you are staying in a hotel they will make you pay if you get tan on theirs...take an old set to sleep on). I like to sleep nakey to avoid any creases...but you can sleep in something baggy and light to protect your tan, too. Cut the bottom off of a SOLO cup. Pee in that to protect your tan from getting splatter stains. The judges CAN see it. Seat covers are smart if you are staying in a hotel or sharing a toilet with a non-tanned person (bought mine at Bed Bath and Beyond for $1/5 pack).  

5. Oil and Bikini Bite: Have someone else do this for you backstage about 15 minutes before you go on...earlier if the lines are long. Tanning girls are usually willing, but have a backup because they get busy. Bikini bite is for gluing your suit in place:) it's the best. Once you have bite on, you pretty much don't want to sit...or bend over...or anything that might pull the glue off (and the tan in the places it was glued)...so go pee BEFORE you get your bite, if you need to.

6. Nails  I get my nails done a few days before the show. You can also buy glue-ons...Be a little conservative here, if it's too distracting, the judges probably wont like it.

7. Hair: Another service you can pay for...or do on your own. I have done my hair straight for all of my shows. It it a better style for me, but if you can do it yourself, go for it. I would suggest leaving your hair down and don't put any accessories in your hair. Your hair is an accessory to your body. 

8. Bikini/Posing Suit: Well, this is important. You can spend a fortune on a suit (think thousands...for some girls). You can....but you don't have to. Blinged-out suits are growing in popularity, but for a first competition shiny or sequined fabric is fine. Something 'glitzy' for the stage is good, but not worth selling your car to have. I have started making my own suits. It's easy enough. You can usually find someone locally who can make one for less, too. You can stone your own suit! Swarovski crystals are pretty pricey, but you can buy a few and glue them on yourself:) Save a few bucks:) Otherwise, plan on spending around $200 for an 'inexpensive' suit. $300-400 for a more sparkly one (conservative side of the estimates...definitely not the high end). If it looks good on you...wear it again. Wear it again and again and again (until it falls apart or for some reason doesn't look good on you anymore...haha). 

9. Shoes (and posing): Your heels should be clear, but they can have colorless gems on them. The heigth of the heel matters. My first pair had too much platform and threw off my proportions on stage. 4" heels are pretty standard. Some girls like ankle straps...I don't. You can walk just as easily in either...it's just a preference thing. Practice walking in them. Practice while you prep your food...practice in front of a mirror. PRACTICE PRACTICE PRACTICE. Stage presence is everything. I already said this, but get a coach to help you with your posing. Watch some videos online, too. Add your own little flair, show your personality. Have fun:) oh...and PRACTICE ;)

9. Backstage: You will have to wait at some point. You will have nothing to do...so prepare. Bring your music or a book or someone to talk to. You should have packed a blanket to sit on and a pillow. Kick your feet up and relax. Don't walk around a lot. You will be tired from posing alone at the end of the day. Just CHILL. Eat your food. Keep SOLO cups handy. Touch up your makeup before going on stage if you need to. MAKE NEW FRIENDS (seriously...don't be the bi*** who doesn't talk to anyone...that isn't any fun). Put your jewelry on...practice a couple of rounds of posing (just a couple). Bikini bite and oil. They will line you up (by number/height class/division) when it is time...when that happens, put a smile on and strut your stuff! 

I am sure there are plenty of other things that I am forgetting, so if anyone has any questions, feel free to hit me up on FB or comment below :) Good luck, ladies! I hope this helped!

Orange Cinnamon Chicken

I just discovered a new seasoning! Seasonings are really a great way to mix up your meals without overcomplicating anything:) I am all about quick meals, so playing around with seasonings is the perfect way for me to add variety, while still being efficient with my time!  So this is what I have been using to season my chicken and oatmeal for the last couple of days, and I really LOVE IT! I like cinnamon on just about anything, and have had it on chicken before, but adding the orange peel gives it something a little extra! It's delicious! I got the orange peel seasoning at Safeway, but I think it can be easily found in most local grocery stores:)

Step Mill Interval Cardio Session #1

I have been incorporating a lot of intervals to help me get ready for my next show. I get bored with steady state cardio. I have a harder time feeling motivated to do ANY cardio, if I know that it is going to require more than probably 30 minutes. Luckily, I don't have to do more than that when I do intervals:) I really like the step mill for a few reasons: 1) Less impact forces 2) Lots of fun ways to target the bum 3) it will really get your heart rate going, without making you feel like you are going to cough up a lung. So, without further ramblings, here is an example of an interval session I would do on the step mill: 

25 MINUTES TOTAL:

5 minutes warm up (level 8-ish for me)

Repeat 5 Times: 

30 second step run (level 20)

1 minute right side skip step (back to level 8)

1 minute left side skip step

1 minute recovery skip step 

1 minute skip step with glute kick-back (level 7-8)

30 seconds right side skip step

30 seconds left side skip step

30 seconds recovery skip step

DONE! Give it a go! Good luck!