Tuesday, October 30, 2012

Weekend Recap and Pumpkin Pancakes

The Fit Wife is injured again.


Thanks to a pair of 5-inch heels.

This weekend was very busy in the Fit household.

Hubs has put blood, sweat and tears into prepping the boat he captains for sale at the Fort Lauderdale Boat Show, which was this weekend.  So Hubs spent all weekend on the boat.

But that’s okay, because I had a special guest come to visit!

My Pops!

Originally both parents and my bestie were supposed to come down, but both ladies ended up sick.

So it was "T and Pops Time" at the boat show.  Even Hurricane Sandy cooperated and (mostly) left town before dad got here and she gave us a beautiful day of walking on Saturday.

After walking around the boat show all afternoon, Hubs, Pops and I got ready for a huge Oktoberfest-themed Halloween party:

Dad and Hubs decked out! 

I thought it would be cheeky to go as Waldo lost in Oktoberfest.
Never again.  All night people would say, "I found you!" It got old. 

I think the combo of walking around for hours, then standing in heels for hours ailed my aching back (which I thought was on the mend).

Luckily it didn’t ruin my weekend as Sunday was low-key, with both men at the boat show, I got some quiet time to study and rest. 

This weekend, I managed to get my dad to not only get acupuncture (which he said helped!) but to try my clean-eats Pumpkin Protein Pancakes

I have an obsession with everything fall, which except for the last two days, we don't get here in Florida.  So expect a few more clean pumpkin/squash recipes before the holidays. 

Since tomorrow is Halloween, what better way to celebrate than with a good, protein-filled breakfast?!

 (You might not even want to nibble on a fun-sized Snickers bar after you have these!)

Mix together:
2 egg whites
1 scoop of vanilla protein powder
4 T of pure pumpkin puree
2 T of oats
1 tsp of Splenda/Truvia
Dash of cinnamon
Dash of pumpkin pie spice

I usually let it sit for about five minutes, then I make it like I would a pancake.  This usually makes four small pancakes, or two large ones.

I usually top mine with sugar-free maple syrup, extra cinnamon, and a dash of Splenda.

Super yummy!!!!

(I like them even better cold, so make them the night before, put them in the fridge, and top in the morning before you go off to work or eat them)

I also wanted to make a dessert for our BBQ on Sunday, so I made these:

Here's the
recipe.  I actually added two egg whites and used club soda instead of Sprite Zero. I think White Chocolate Jello pudding powder would have been better than the vanilla.  Actually you could use any flavor of cake mix or pudding powder.
Very good, very light and a nice treat without breaking the weight-bank too much.  

Enjoy your Halloween!!! 

Monday, October 22, 2012

Post-Show and a Recipe

All done! 

I left off with my day of rest before the chaos.

Friday pre-show brings of on the most important (and often criticized) aspects of the competition: the tan.  Believe it or not, in the judging book, complexion (the color and evenness of tan) is component in judging. 

Here's the funny thing about bikini competitions: while we are up there posing in tiny pieces of fabric, nothing about the bikini competition is "sexy." 

 For the last 12 weeks, most of us have spend 3 hours a day in the gym, sweating, wearing the same gym clothes day-in and day-out, drinking gallons of water, eating loads of asparagus, and using the guest bathroom since we are not only peeing constantly, but the stench of asparagus follows us around. 

We shower Friday morning, go about our day, and by Friday evening, it's time to tan.  We stand in a small tent, stark naked, while women with shower caps and face masks spray us with a freezing cold mist, asking us to bend and stretch in ways that just shouldn't be done without at least skivvies on.  Then we are pointed in the direction of another tent, where fans blow cold air on us for about 10 minutes.  Three hours later, we come back for another coat.

Pretty much what we look like close up

If you every used a spray tan, you know it smells.  

On top of that, we are advised to sleep in long pants and long sleeve T-shirt to reduce the amount of friction that could rub off the tan (if you are traveling, you are advised to bring your own sheets as hotels will charge for tan stains).  Bundled up overnight, we tend to sweat a bit.  

And while this show had a HUGE backstage area for us, most backstage areas are small high school off-stage dressing rooms, complete with the big vanity lights.  And with easily 30-50+ competitors, and every one's curling or straight iron going non-stop, it can get very hot, very quickly.  And no deodorant, since it will mess with the tan, so by the time 10 pm rolls around post-show, we are rank. 

Our hair is matted with multiple hair product, extensions, spray tan and glaze (which is put on just before you go on stage to make sure muscles shine).  Our faces make drag queens cry. We haven't had proper hydration in 12 hours and we are low on carbs. 

Sexy, maybe not.  Fun ... yes.

Surprisingly, there is a camaraderie backstage, no cat fights.  Rarely is anyone rude to another.  If someone needs a different color lipstick, multiple girls open their make up case.  If someone is struggling with their hair, another girl is teasing and spraying it for her.  We check each other's tags and pillow stuffing, help each other on which front pose looks best.  There is an understanding that what we have sacrificed is similar for all of us, and that brings us together.  During pre-judging there is a lot of waiting around, so you tend to talk to your neighbor, share mirrors and hair spray and stare longingly at the fitness girls who often get to eat Skittles and peanut butter pre-show to help give them a bit of a energy rush.  

So how did I do?

I didn't win.  I didn't even place.  Yes, I am a bit upset, especially since I placed the other two local competitions I was did.  But the competition was tough, and I wasn't what the judges wanted on Saturday.

What is more important is how much my body has changed in the past year and a half since I started training.  No I was not overweight, but I struggled because I didn't understand food.  Not just how food works, but how to enjoy the food that should be enjoyed (like fro-yo and cheesecake).  I was an abuser.  A food addict. I could never understand people that didn't finish their plate.

My body was screaming, and I wasn't listening.  Now I pay it the attention it deserves.

From l. to r. July 2011, October 2011, October 2012

I am in a good mental place.  Often times competitors fall off the wagon after a competition. It's post-competition blues.  However, I have worked so hard this past year.  And in the last week, I nearly broke my back (well, injured it pretty good).  So I don't to go back to the beginning. 

Surprisingly my sweet tooth is more under control than I expected, and while I did enjoy some pizza, a Mexican lunch and fro-yo, I am looking forward to experimenting with clean recipes. 

Which I will share one of my favorites.  

I really love sweet potatoes, but 365 days of sweet potatoes ... I think I am turning orange (and not just from the fake tan). Plus I was really craving the Pasta Mediterranean from Brio's (random, I know, especially since I'm not huge on Italian food).

Thank goodness for spaghetti squash!

One cup has 10 carbs and 42 calories. 

After gutting the seeds, I usually bake the squash (30 mins., 400 F), let it cool, then fork out the inside (looks like spaghetti!)

Spray a little olive oil in a skillet, add the veggies you want (I like shredded carrots, onions, mushrooms, broccoli, spinach and asparagus).

Then add a cup of the spaghetti squash.  

Saute with a bit of balsamic vinegar.

Finally, add a protein (you can start with egg whites, for more of a stir-fry, chicken or I add pre-cooked scallops).

looks a bit like this. ::stolen photo::

 Nom Nom!

As for my oatmeal bake breakfast treat, if you choose to make it, I would leave the brown sugar out of the recipe.  You can't really taste it once baked, and the fruit and chocolate pieces make it sweet enough (maybe even substitute regular chocolate chips for the mini-ones).

It would cut out some of the sugar, plus after cutting a piece, you can always add a sprinkle of brown sugar to the top and I can guarantee it will save you some empty calories.  You could even heat it up and have it a la mode with some frozen yogurt as a nice dessert!

Thursday, October 18, 2012

Pre-Show Off Day

Thursday is my day off from school and clinic.  

Thank goodness, too.  

On Sunday, I ended up pulling my lower back muscles (scary scary scary when you can't stand up or move).  Fortunately, it was at the very last set, so I didn't feel too terrible crawling walking out of the gym. And thanks to Aleve, and broken up cardio sessions I could make it through my workouts on Monday. 

And lucky me, my clinic shift are Tuesdays, so I begged my partner for a treatment.  

By the way, acupuncture is AH-MAZE-BALLS! I hope to write more about it, but for now I will just leave you with the fact that while I was still in pain, my back felt looser and the "pain" was more dull and sore than the sharp, stabbing pains I previous had. 

Anyway, I felt great yesterday, but this morning, I rushed out the door without taking my trusty Aleve. 


I barely made it through my cardio sessions, came home and collapsed on a heating pad (a gift from the hubs) for about two hours.  

Pre-show Fridays involve show check-ins, packing my day-of bag, tanning and all around chaos (not to mention I have to start cutting water, so I am not the happiest person to be around, unfortunately for the Hubs). 

Thursday I try to tie up loose ends, run last minute errands, get a manicure, clean the house (since I'm useless for the day following the show) and typically bake something for a post-show treat.  

I'm in a good mindset this time around, and I don't want to ruin how hard I worked (especially since I will most likely take a few days off of hardcore gym-time to rest the back). 

Plus my parents and bestie come to visit next weekend, so I don't want to go too overboard with post-show cheat meals since their visit will bring some meals out and some libations. :) 

But I have a sweet tooth.  While it's under-control, I refuse to give it up.  I seriously wish a study would come out saying that chocolate was a food group. 

Until then, I try to pick and choose exactly what I want as to satisfy the little obese child inside screaming for the darkest cocoa around. 

My post-show treat: Fool's Toffee.

Yum Yum: Here's the recipe. It's so easy!
I love this stuff.  It's best cold, so it needs to be frozen or refrigerated, meaning it's not as easy to eat as a candy bar.  You can nibble on a piece and feel satisfied. 

This time around I also want to attempt this: 

Oatmeal Bake: recipe

I love my typical egg-based breakfast, but I thought I might switch it up with a special treat.  And if it's good, I'll have some in the fridge for my parents and bestie when they come to visit.  
I'll let you know how it goes!  

More to come tomorrow (photos of me in my orange-glazed glory!) 

Wednesday, October 17, 2012

Be an Animal

Welcome to the Fit Wife.

This week has been a little stressful since it’s the final week of competition prep. 
People always ask me about competing, and I’m sure people have misconceptions as well. 
(I know I did).

So I will share a bit of my prep with you.

Today: Workout Routine! 

My mornings start between 5 and 5:30 am.

(Sorry Hubs!)

If I need to send progress pictures, I don the ‘kini and clear heels at 5 am and set the camera timer.  It’s not glamorous, I’m pale, tired-eyed and my hair looks like something a cat threw up.  But progress pics need to be in by 8 am, so my coaches have to deal with all my morning glory.

I get in some cardio.  Typically I recommend weights then cardio.  But some mornings I'm late, so I start with cardio, then if I have time, add whatever weights I can get in.
  Otherwise weights are done with a second cardio session. 

This lasts through the rest of the week, though Thursday/Friday workouts tend to be less tense only because you don’t want to go on stage super sore (you are in heels for a majority of Saturday) nor do you want your muscles to be too lean (there is a science to this).

I don’t recommend two-a-day cardio sessions for the non-competitor.  Not only is it time-consuming, for someone without a short-term goal, it’s hard to maintain.  

And “habits” hard to maintain don’t get maintained.

So for all of you wanting a routine that is easier to stick with (hey, it's still called a WORK-out), I recommend high intensity interval training, both in cardio and weights three to four times a week, alternating days of cardio intervals with hour-long cardio sessions.

Be the animal you are :)

HIIT should only last 20 minutes at the most and involves bouts of high intensity (such as a sprint) with lower intensity (walking or jogging).  This doesn't have to be done on a treadmill, try 30 seconds of vigorous peddling on a stationary bike or elliptical.  

No gym? If I run outside, I will find markers (e.g., parked cars, driveways, lamp/telephone posts, etc.), and determine a length to go full out (for example, from one lamp post to the next one or more if too close together).  Bodyrock.tv also offers 12-minute intense workouts (often I try to do at least two, and they are no joke!)

I usually recommend beginners start at 16 minutes, with 30 second sprints, and one minute of walking/jogging.  

Great plan; adjust speeds accordingly. And p.s. contestants on The Biggest Loser were asked to sprint at 10 mph for 30 seconds and could do it.  Just try.  Extra challenge, add 3-5 pound dumbbells to your recovery walk.
What I LOVE about HIIT (besides only taking 20 minutes) is that you can customize as you grow in speed and strengthen.  Don’t be afraid to challenge yourself, but also don’t be afraid to lower the intensity if it seems to be too much.  It should be difficult, you'll want to pass out/throw up/die, but you should be able to complete it.

Even better than fitting into your schedule: a recent study showed volunteers who did intervals on a stationary bike, totaling 2.5 minutes of sprint action, burned on average an extra 200 calories a day! Not to mention HIIT help to maintain lean muscle.

As far as HIIT, it involves grouping a set of exercises (I like to group 3 or 4 together) and do each as fast as possible, with the most challenging weight at a fast speed. 

And most importantly, don't forget to eat something high protein after.  I like a tuna on a rice cake or a tuna wrap (3 oz. tuna, a small low-carb tortilla, and some spinach ... a splurge is adding a dash of hummus or guacamole for even more yumminess. Don't go all out and ruin your hard work.)

Sunday, October 14, 2012


I completely missed September.

… And most of October.


Luckily, it’s due to good things, such as the last 60 days or so off of school.  I have been training for a competition (it’s this weekend!), so I have enjoyed sleeping through my 5 am wake up calls and lazy days. 

I know, I know.  I made a big deal about not doing another competition, but this my inaugural competition a year ago, and it’s right down the street, so I gave into temptation.  And when I began this competition journey, I gave myself a year, so Oct. 20 will signify full circle (and the day I will most likely enjoy pizza.  The real stuff, not the cauliflower-based pizza, that everyone raves about but I can't seem to not bake to the pan, let alone perfect it).

Really wished I lived in Chicago ... Lou Malnati's anyone?
Brett, maybe this can be my birthday present :)

So, what’s next?

Well, I have given some serious thought to my future.  While I “graduated” in August, due to a rolling admissions program, I still have about 15 weeks of classes to complete land only 10 weeks of clinic shifts to fulfill!

Next year will bring four national board exams, while the next few months will involve intense study.

That being said, I think I would like to pursue an acupuncture career in the field of orthopedic/sports medicine.  Hopefully this pathway will concincide with personal training too.

So I want to turn this blog from  “Yachting Wife” To “Fit Wife,” offering information on health, fitness, recipes and the occasional bit on life.

With that little introduction, October is my FAVORITE month, so hold on to your pumpkins, because I a lot planned.