Sprint 2 the Table

Appetites and Adventures

What I Ate Without a Plan + NuttZo Winner

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Eating is fun.

 

 

Sometimes too much fun.

My trainer still hasn’t sent my new nutrition plan… he was going to this past weekend.  I could remind him… but I’m kind of enjoying designing my own.  I still feel like I deserve it after all that asparagus.

 

So happy to be back in the gym!!!

 

Eating several small meals is something I enjoy, so I have kept that concept.  I did eliminate one meal… 7 was a LOT to fit in.  I am also trying to keep the protein count high.  My new workout plan is all about building muscle through low reps and heavy weight.  It’s important to fuel that muscle growth properly!

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This month’s What I Ate Wednesday is about good habits.  I’m learning what that looks like for me on the off-season.  While I do enjoy a small treat each day to avoid feeling deprived, my focus is on eating a clean, low sugar diet filled with protein, complex carbs, and seasonal foods.

Check out my semi-good habit eats below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else ate on Election Day.

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Breakfast:

After the usual morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos) I did a little kitchen experimenting.  This baked oatmeal recipe is still in draft-mode, but let me know you… it’s going to be epic.

 

 

I also ate a mixture of Greek yogurt, peanut flour, flax, cinnamon, and stevia (that also the “icing” on my oatmeal creation).  That was topped with melted blueberries (frozen berries microwaved until juicy, ~15 seconds).

 

 

Mid-Morning Snack:

I legit love salmon.  This one I baked with lemon, pepper, sage, and dill.  Eaten with fresh raspberries. I can’t believe how bright and flavorful these winter berries are!

 

 

 

Lunch:

I have been craving brussel sprouts and parsnips.  Roasted in the oven until they are close to burned.  Tempeh is another oven-roasted favorite.  It gets crispy on the outside – almost like eating a crouton.  Which is why the whole thing went on top a bed of spinach with some leftover Kiri squash.

 

 

I loved the mix I tossed the veggies and tempeh in pre-roast:

  • 1.5 tsp salt-free BBQ spice blend (you could sub any mix here)
  • 1 T nutritional yeast
  • 1 T coconut vinegar

 

Afternoon Snack(s):

Today was leg day.  My workout was scheduled right at snack time.  I hate workout on of a full stomach, but I really didn’t want to feel hungry half way through my workout – especially on a leg day!  So I split up my snack

Pre-workout I had a raw French green beans, pumpkin hummus, and a ground chicken slider.  Why I’ve never used ground chicken before?!  These burgers are awesome.  All I did was mix in some spices, diced red pepper, and onion before tossing them in a pan (~4 mins each side).  Easy, delicious, and SO much better than cleaning up raw chicken breast.

 

 

Post-workout I drank a lot of water and an EAS drink.  I haven’t been drinking these lately, but I do really like the Chocolate Fudge flavor… and I had a call with my boss, so fast and easy was key.

 

 

 

Dinner:

Cold weather makes me want Italian food.  This is the simplest of Italian foods.  I layered red wine tomato sauce with eggplant, zucchini, mushrooms, and red pepper in a baking dish and cooked it in the oven (@ 375 convection) for 45 mins.  I also added some Cabot clothbound cheddar to the top.

My protein was swordfish.  Despite eating it daily during my competition prep, I’m not sick f it.  You really can’t go wrong with the steak of the sea.

 

 

 

Dessert:

Brass monkey, that funky monkey… I made Zandra’s Spunky Monkey Pumpkin Pie.  I only had 1/2 a can of pumpkin left, so I but the recipe in half and  made muffins.  I also added 1 tsp of apple pie spice, 1 tsp of butter vanilla extract, and 8 drops of Stevia.  Instead of an egg I used 1/4 c egg whites, and I didn’t use the baking soda.  And it was fantastic – like a pumpkin-peanut butter souffle.  I ♥ you, Zandra.

 

 

These came out to 8g of protein, so I made some maple-cinnamon protein ice cream to go with it.

 

Maple-Cinnamon Protein Ice Cream

  • 1 scoop vanilla protein powder
  • 1 tsp cinnamon
  • 1/4 tsp maple extract
  • 7-8 drops liquid Stevia
  • 1/4 C unsweetened almond milk
  • 1 C spinach (optional)
  • Shake of guar gum (optional – used to thicken)
  • Ice
This was a fantastic combo.  I almost made seconds.  Thank god I was too tired.

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I didn’t forget… the winner of the NuttZo giveaway has been selected!!!

Congratulations to…

Layne! 

Email me your name and address and I’ll get that over to the NuttZo crew ASAP.

***

The off-season protein count for the day: 150.9g  I’m sure my trainer would have it higher, but I’m listening to my body and eating what I want.  Within reason… ‘cause one does not simply eat only one chip.

Do you prefer to eat several small meals, or 3 squares?

What have you been baking lately?

 

Work It Out 1.5

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I love new versions of things.

Possibly taking it too far…

 

iPads, clothing, food… you name it, I want to try it.

Workouts are no different.  If I can find a new way to do an “old” exercise, I get excited.  It’s as motivating as having new tennis shoes.

That’s why my Work It Out series focuses on changing up how you perform the exercise.  Writing all-new workouts is fun, but that’s not your only option for continuing to make progress and ensuring you don’t plateau.

sprint2table-workitout

The Disclaimer: I am not a certified anything.  I am a figure competitor and I like to workout.  A lot.  Don’t sue me if you hurt yourself or don’t look like Jamie Eason after performing these moves.

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1  1/2s

The theory behind this is similar to Fulls & Partials, allowing you to build up the smaller muscles in a group.  This is no as excuse to have bad form or to slack.  Be purposeful about how you are using half reps.  Each half rep is focusing your energy and working your muscles differently, helping to build strength.  These may start easy, but by the time you do 8-10 reps, you will be on fire.  That burn?  It means you’re going to see results.

To execute this technique, do 1 full rep and then do a partial rep.  This completes 1 rep.  You will do 1st and 3rd sets on the bottom half to the mid-point, and the 2nd and 4th sets from the midpoint      q to the top.

 

How can you use this technique?

Bench Press

 

Many people think this is just an exercise for big, burly dudes.  Notsomuch.  The bench press is a great exercise for hitting your chest, shoulders, and triceps.  It’s one of the most effective exercises you can do to give shape to your whole upper body.  Not to mention it forces you to engage your core.

To execute, Use an overhand closed grip on the bar.  Your grip width should be slightly wider than your shoulders to help ensure your elbows don’t bend more than 90 degrees as you lower the bar.  Your head, shoulders and butt/low back should remain in contact with the bench throughout the press.  Both feet should stay flat on the ground.  Common thought is that the bar should be lowered until the elbows are bent to 90 degrees… HOWEVER this may vary based on the length of your arms (shorter arms mean you can lower the bar to you chest, while longer arms may not be able to go that far).

Note: This is one of my favorite exercises.  Building up your chest muscles can give the illusion that you have bigger boobs.  I need all the help I can get.

 

Standing Calf Raises 

 

While the picture above contains a machine, you don’t need any special equipment to do calf raises.  They can be performed on the edge of a stair or a board.  To  make it harder, hold weights in each hand.

Stand tall with your abs pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.  Grip machine handles, or rest your hands against a wall or a sturdy object for balance.  Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.  Push evenly through the entire width of your foot; pushing off from your big toe or the outside edge of your feet is more likely to result in cramping or muscle strains.  Hold the position for 2 seconds before lowering your heels below the platform, feeling a stretch in your calf muscles.

Note: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows.  This is a great rehabilitative exercise for Achilles tendon injuries (ahem… runners), and for improving explosive movements like jumping or fast starts.  For those of you that wear heels, this will give you calves to-die-for in your party dress.

 

Caution: It is easy to “over train” with these modifications.  They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen.  Avoid doing more than 2-3 of these per muscle group on any given workout.

 

Check out the last feature, Super 8’s, and then get more fitness ideas, tips, and tricks on my Fitness page!  As always, be sure to get your 20g of protein to help the muscles recover.

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Want some tasty workout fuel?  Click here to enter my giveaway for a jar of Nuttzo (a $15 jar of nut butter heaven). Ends tonight at 11:59p EST!

Did anyone try Super 8’s?  What did you think?

Have you ever done 1 1/2s?  What exercises do you apply them to?

 

Last Chance to Be Productive

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Friday.

 

That day of the week where you can make a final push to get your work done and start Monday with a clean inbox.  Your last chance to be productive for the week.  Or you should screw around on the internet reading surveys like this.

 

Everyone seems do have done this Last Chance survey this week.  I think the first place I saw it was on Brittany’s blog.  I’m joining the party today!

 

Last food you ate?

Vitamix money shot

A post-workout protein shake.  Butternut-Cherry Bomb.  I started making this 2 years ago and it remains on of my favorites.

 

Last beverage you drank?

Water.  I drink 120 oz a day.  Constant peeing.

 

Last workout?

Leg day!  It was my FIRST workout post-competition (except for some walk/runs).  I was so thrilled to get back in the gym that I didn’t complain that it was legs.  Next competition is March!

 

Last thing you pinned?

Alexandra’s Spunky Monkey Pumpkin Pie.  Protein, peanut flour, and pumpkin.  Does it get any better?

 

Last text message you sent?

A text to my trainer complaining that I now have to take 2 weekly rest days.  Lame.

 

Last blog you visited?

Some random blog while in search of a homemade cottage cheese recipe.

 

Last tweet you sent?

A reminder to ever my NuttZo giveaway!

 

Last place you visited?

The ATM.  I walked through the drive thru on my way back from the gym.  Only slightly concerned I was going to get mugged.

 

Last time you did ab work?

Wednesday.  It was my last “off-plan” day.  Normally I’m not allowed to do much ab work, so before I got my new training plan I planked.  Am I really that neurotic?

 

Last show you watched?

Grey’s Anatomy is on as I’m drafting this post.  It’s a half-assed effort at watching… I’m paying more attention to writing this.

 

Last thing you baked? 

Mama Pea’s Pop Tarts.  Last Friday I promised I’d make the post-competition.  So glad I did.  Instead of her strawberry filling, I made a pumpkin-cinnamon center.

 

What is the last thing you Instagramed?

My new Harbinger weightlifting gloves.  A little post-competition treat to myself!

 

Last item on your to-do list today?

Review an Excel model in advance of a client call.  It’s as much fun as it sounds.

 

Do you like sprints, or do you like steady state better?

If I have to be on a treadmill, sprints.  Outside I like to steady run and watch the scenery.

 

Do you need coffee to get going in the morning?

No.  I like my morning cocktail (apple cider vinegar and FitMixer Aminos), but I do prefer to have a cup after lunch to warm up (why must they keep it so cold in my office?!) and get me through the afternoon.

***

Don’t forget to enter to win a jar of NuttZo nut butter! Click here to enter.  Contest ends Tuesday at midnight!

The end of the day can’t get here fast enough because Allie and Heather are coming to spend the weekend with me!!!  So.  Excited.

Pick one (or 2 or 3…) and share your answers!

Do the powers that be keep your office at arctic temps?

 

Learn Something Every Day

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You learn something new everyday.

Some days you learn lots of “somethings.”

#1 When it comes to hotels, trust but verify.  Especially when I comes to hotels.  Next time I choose.  And it will NOT be La Quinta.  That place is filthy.

#2 If someone wants to keep your bikini bottoms in place by sticking them to you skin with craft glue, say no.  I lost at least 2 layers of skin peeling my bottoms off.

At least I had my post-competition Nuttzo treat to make me feel better.

#3 Cupcakes and greasy cheese after following a very strict diet will give you a rumbly in your tumbly. #sorryimnotsorry  

Thank you to Jenn Hendershott for having these backstage!

There are no pics of the nachos… but I ate 2 plates.  The first plate had tofu on it.  I also drank a beer.  Or two.   Thanks to my cousin for coming out to cheer me on a for sponsoring my post-competition treat-fest.

#4 Fake eyelashes feel like little aliens on your eyelids.

#5 Never say never.  Just 5 years ago if you had told me I’d be walking across a stage in stripper heels and a bikini doing a fitness competition… I would have laughed in your face.  This former beer-guzzling girl refused to wear a bikini for years (it took me until grad school to do so willingly).  Anything is possible. 

#6 Keep it simple.  Sometimes there’s nothing better than toast with peanut butter and sliced banana for breakfast.  Don’t fight it.

#7 When the heavyweight winner stops to get 3 BBQ sandwiches and a milkshake on the way home, do not be surprised if he doesn’t offer you a bite.

I was perfectly happy with my Subway egg and cheese sandwich.  Mmmm… eggs…. add avocado, jalapenos, and tomato.

#8 There are no excuses.  The man in the picture below is in a wheelchair.  This is his second competition.  Any time I think about slacking or making an excuse, I’m going to remember him and the “sticktuitiveness” he displayed.

***

The professional pics aren’t up yet, but I’ll post them when I get them.  You guys are going to be SO sick of me…

Can you tolerate a sub-par hotel?  I’m a hotel snob… my idea of camping is the Holiday Inn. #sorryimnotsorry

What have you learned lately?

My 1st Figure Competition

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Where am I?

Did this weekend really happen?

Friday I almost wrote a whole post on how there’s no way I’d place in this competition.  It’s my first figure competition, I’m too small… and frankly, I didn’t want to get my hopes up.  I like winning.  I dislike disappointment.

I promise to share more later, but I’m still reeling and trying to get organized for the week!  Here’s the short version…

We loaded up the car and headed to the 4th Annual NPC Jen Hendershott Big Shott Bodybuilding Classic and All Women’s Fitness, Figure, and Bikini Weekend.

See my asparagus?

Upon arrival, we headed to the host hotel for check-in and the first 2 layers of tanning.  If you ever really want to step outside your comfort zone, sign up for pre-show spray tanning.  I was naked in a room of 20-ish other women waiting in line to get strayed by the tanning guy (yes, a guy… he was really great/professional though).  Once you got sprayed, you then had to stand in front of a fan drying until your next coat.  Did I mention it was cold?

I looked like an oompa-loompa, and modesty no longer exists in my vocabulary.

The pic above if from the next morning – my sweet hair stylist was texting me asking for pics of my hair and coaching me on how to do it up.  Love. Her.

We had an athletes meeting before the competition where Ms. Jenn Hendershott explained to us the order of events and introduced the photographers.  It was nice to have a relaxed gathering before things got crazy!  She’s standing on the stage we would be walking across in just a couple of hours!

The competition is 2 parts: pre-judging in the morning, and the “big” show at night.  The tough thing is, all the decisions (except overall winners) are made at the pre-judging.  So you have to go the whole day sticking to your diet so you still look good on stage that night, but knowing there’s nothing more you can do in terms of placing.

It turns out I DID place.  4th in Figure Class A!  I’m still a little shell-shocked.

More pics to come when we get the professional shots in!  It’s safe to say I’ve been bitten by the bug – I cannot WAIT to start building and growing for my next show (hopefully March).

Below is a pic with the women from my gym (we ALL placed in out categories!) and our trainer, Steve.  I wish I had one with the boys!  Abdul took 1st place in his Men’s Heavyweight Class and 2nd in the Men’s Heavyweight Open!

Jenn (Physique), Christina, (Bikini), Steve, Jhoi (Bikini), and Me

More details and the post-competition download (read: sugar-fest) to come!!!

***

Thank you so, so much for all of the emails, tweets, texts, comments, and Instagram support this weekend.  each one made me smile.  I’ve never felt such support from a community before… I can’t begin to express what that meant to me.

How was your weekend?  Anything exciting to report?

When was the last time you stepped outside of your comfort zone? 😉

YO-RUN-GA and One Chore a Day

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Who’s sick of my repetitive posting?

 

I know I am!

Today we have my friend Kat back (see her intro post here) to talk about how she fits it all in.  As I said before, she may be the only person I know who’s even busier than I am.  Today she has so great tips on how she does it all, and encouragement for those of us who struggle to stretch (I have TERRIBLE discipline here!).

Meanwhile, I’ll be eating asparagus and packing for this weekend’s competition!  And packing my post-competition treat of choice:

$15 nut butter.  I think I earned this one.

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I’ve been so excited to post again! Ever since my first post, I’ve been brainstorming, writing down ideas, taking pictures of my food and random self portraits, like me in a mirror at the Stonewall Bar Association Awards dinner on Thursday night (who am I?).

I have a TON to share with you guys, but I will have to pace and limit myself.  Really, I should write a novel, but who has the time!?

 

If I learned anything from my 30-day-challenge, I learned it was super hard to fit in as much running as I like while doing at least one yoga class a day.  Solution?  Yo-RUN-ga.

Yes, running incorporated with yoga.  I had to run commute the 5-ish miles to and from yoga, or show up to yoga about 30-45-minutes early, throw my mat down, and go for a short run.  I also made a couple of run dates immediately after yoga to make sure I fit them in.  I had to cut back to running about 40 miles per week during the challenge, but I would be insane without running.  As most of you know (and some have pointed out), you make time for what’s important.

Like I tell my sister when I give her a pep talk, you don’t have to run/walk/workout/lift for an hour to get a workout.  You can spend 15 or 30 minutes, and you’re still beating someone who is sitting on the couch!

 

 

A friend of my from my Ultra-running group, GUTS, had a status update one day that said “Yo-RUN-Ga”… I didn’t get it.

My thoughts exactly:  “I would never do yoga. I don’t like it, I don’t have the patience for it.”  (Editor’s note: That is my sentiment toward yoga!)  And look at me now!

 

My attempt at a self portrait after running to yoga last week.

 

What changed?  That friend who started to yo-run-ga got me to come to her yoga studio, Atlanta Hot Yoga (yes, all the classes are hot, even the flow classes—I don’t like classes that aren’t hot).  I started on a 20-day Groupon, and I was HOOKED!  I realized that yoga is really great for ANY athlete. I was stretching for the first time (a lot of runners are notorious for lack of stretching), I was sweating my ASS off (a clean sweat), it caused an increase in my metabolism, an upping my immune system, and I was “coming down” for a minute.  Honestly, it’s an escape, where I just think about my breath, and not my go-go-go lifestyle.

I also set an intention as part of my practice, which helps me to work on things I typically wouldn’t just work on—patience, seeing beauty in myself and others, accepting imperfections, getting out of my comfort zone, “just being here”—sitting with a feeling that might be uncomfortable and accepting it, and being grounded and strong.

 

 

Besides, run-commuting to yoga, work, and various other places, one of the other major time-savers that I practice is one-chore-a-day.  I don’t know when or how it started but it works!

I almost never have to clean my whole apartment.  (Editor’s note: Good… can you come clean mine?)  Sometimes my one chore is as small as picking up my bedroom, emptying the dishwasher (my least favorite chore ever), a load of laundry, a quick sweep of the floor.  If you make a decision to do ONE chore a day, whenever you do a bigger clean, it is much more manageable and takes far less time.  Cleaning the bathtub is a prime example of something that if you put off too long will take twice the amount of time.  (Soap scum gets stickier over time, doesn’t it!?!)  I get to mine at least once every week and a half, and it takes me about 5 minutes to thoroughly clean.

This really helped me last weekend when I had to go to three yoga classes, shop for a bridesmaid dress for my cousin’s wedding, attend a wedding in Tennessee (my beautiful friend Kelly is a WIFE!!), and still get all my school work and other work in!  Yay for a clean kitchen and freshly mopped floors! Although, what I really need to do is give my cats a bath!  Seriously, they’ve been giving me the, “Mom, we need some more attention, please,” faces all too frequently lately!

 

 

I am already looking forward to my next post! You have no idea the amazingness of the 15-page single-spaced Word document with ideas that has accumulated on my computer!  All fun stuff! I hope you want to tune-in again!

In the coming two weeks, I will be dog-sitting for a friend, taking the MPRE, going to Arizona to bridesmaid for my cousin’s wedding, writing a 14 page paper and a 35 page paper, and still going to class and working. AYE!!!!! But I seriously love the way I feel when I get it all done!  Yay for sleep!  (Editor’s note: And having a celebration dinner with me!!!)

***

Kat’s Questions:

What keeps you sane when you are busy? Running? Comfort Food?

What is your least favorite chore?

Have you ever tried something you didn’t think you would like and end up loving it!?

Are you totally excited to hear about Laura’s competition next week!?!??!

 

Work It Out Like a Superstar

By

Superstar.

 

 

My workout series won’t make you as cool as Molly Shannon, sorry.

Time is flying by (or is that just me in my paranoia over this weekend’s competition?).  We are a month into my Work It Out series!  Thanks you guys so much for reading, trying out the workouts, and providing feedback!   I love all of the comments and emails.  Things are a little hectic, but I promise to answer as fast as I can.

In case you’re new, this series focuses on changing up your gym routines.  You don’t need to write new workouts to keep making forward progress – another approach is to change how you perform the exercise.

 

Another Disclaimer: I am not a certified anything.  I’m a figure competitor (or I will be as of Saturday).  Use good judgement when trying new exercises.  These tips won’t change your body overnight, but it’s a start.  A clean diet and working out regularly will produce results.

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Super 8s

I have heard these referred to as “static,” but I prefer super… because they will make you feel super after you get over the soreness.  This method is designed to deliver the maximum possible overload to each targeted muscle or muscle group. This is done by using your strongest range of motion; in most exercises this is the last few inches of your reach.  This is the range where you can handle the most weight and are least susceptible to injury.

 

Choose the heaviest weight that allows you to hold for the length of time on the final rep.  Perform 8 reps of an exercise.  On the last (8th) rep, hold it for an 8 count.  Immediately perform 8 more reps and hold for another 8 count, and finish up the set with 8 final reps.  Repeat for 3 sets.

This is a great technique for building endurance and gaining strength.  It can also force you to make some super faces while fighting to hold the weight up.

 

 

How do you use this technique?

Standing Lat Pull-Downs 

The lat pull-down targets the back, and this standing variation especially hones in on the upper back.

Start standing in front of high pulley with close grip “v” attachment.  Reach up and place hands on either side of the V; roll shoulders back to insure your shoulder blades are tucked.  Contract the upper back, pulling your arms and hands down bending at your elbows, until the bar is below your chin.  Release the contraction in a controlled manner, keeping some tension in the back to and raise arms and return bar to the starting position to complete a rep.

Note: Placing one leg on the thigh bar helps to provide a good base during the lift to prevent the weight from lifting you off of the ground.  This will allow you to use heavier weight without worrying about going flying through the air. 

 

 

EZ-Bar Preacher Curls 

Using the Super 8 method here gives you a combination of dynamic and isometric contractions, which not only improves upper arm definition, but it also improves strength level.

Grab an EZ-curl bar with an underhand, shoulder-width grip with your palms angled inward.  Place the backs of your upper arms across the top of the bench.  The mid-part of your upper arms should be the only part touching the bench.  Lower the dumbbells until your arms are bent about 20 degrees.  Without moving your upper arms, bend your elbows and curl the bar toward your shoulders. Pause, then slowly lower the weight back to the starting position.  That’s one rep.

Note: Proper body alignment is important when doing curls. Throughout the exercise, make sure to keep your abs tight. This will help with force production and it will also stabilize your spine.

 

 

Caution: It is easy to “over train” with these modifications.  They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen.  Avoid doing more than 2-3 of these per muscle group on any given workout.

 

Check out last week’s Drop Sets, and then get more fitness ideas, tips, and tricks on my Fitness page!  As always, be sure to get your 20g of protein to help the muscles recover.

***

I am never eating asparagus again after this week.  Just let me know if you need my address to send post-competition treats.  LOL!

Did anyone try last week’s Drop Sets?  What did you think?

Are you dressing up for Halloween?  What are going as?  Let me live vicariously! 🙂

 

5 To Go + Healthy BBQ Sauce

By

This week is a lesson in endurance.

“Prolonged endurance tames the bold.” – Lord Byron

When I was playing roller derby, we used to have Monday night endurance practices.  After 2 hours of balls-to-the-wall skating until you wanted to puke, Coach Jim would line up up for 30 more laps.  He’d always announced the little “surprise” at the end of practice by saying “30 to go!”

I always started out going as fast as possible to get it over with, but by the last 5 my legs were shaking and the only reason I was still moving was so I could go home.

Today I only have “5 to go.”  My first figure competition is Saturday.  I’m tired.  Each day I’m pushing myself as hard as possible with every workout, running sprints, doing 30 mins of posing practice, and keeping up with my 100 pull ups.  That familiar “if I can just push through this last bit, I can rest” feeling has returned.

Not to mention the diet changes… more on that Wednesday!

With those diet changes, I can’t even eat this BBQ sauce.  I’m glad I did it when I did!

For those who aren’t 5 days out from a competition, this is a great open for a clean BBQ sauce.  It has no sugar or sodium added… and it’s actually good.

Healthy BBQ Sauce - sugar and salt free!

There are two schools of thought on BBQ Sauce – one likes a more ketchup-like sauce, and the other is a vinegar-based sauce.  I don’t feel the need to choose!  My sauce is tomato-based and laced with that satisfying vinegar tang.

Healthy BBQ Sauce - sugar and salt free!

Thick and satisfying, this is the perfect topping for just about any protein.  You could even toss some red pepper and broccoli slaw in it for a quick BBQ veggie roast.  That was a really a really tasty combo.

In this photo shoot, I sliced tempeh into thin strips and coated one side with the sauce.  I baked it at 375 for 10 mins, then flipped and coated the other side and baked for another 8 mins.  Easy!

Healthy BBQ Sauce - sugar and salt free!

Served here with side of roasted winter squash, asparagus, zucchini, carrots, red onion and sage.  My leftover sauce is n the freeze for safe-keeping for when I can have this again!

Recipe after workout recap…

Workout Recap

There’s nothing more disappointing than seeing a light at the end of the tunnel and having it suddenly shut off.  Friday I got my final workout plan from my trainer.  I thought Sunday was going to be a rest day… it wasn’t.  Turns out you don’t workout 2 days before a show, so there will be no rest until Thursday.  Lovely.

We took measurements at Saturday’s workout.  I haven’t gained much in terms of inches – my waist and chest are actually smaller – but my body fat is certainly lower!  I’d like to find one of those Bod Pods to get an accurate measurement at the end of the week.  I’d also like to have to time to actually go do it.

There will be pic ad nausea post-comp, but for now a little sneak peak…

Workout Recap (10/20 – 10/28):

  • Monday – Rest
  • Tuesday – Legs, 2 mile walk 100 pull ups
  • Wednesday – Back/Tris, Calf raises, 1 mile incline walk, 100 pull ups 
  • Thursday – Shoulders/Glutes, 1 mile incline walk, 100 pull ups
  • Friday – Chest/Bis, 100 pull ups, Calf raises, 2 mile incline walk
  • Saturday – Legs (with trainer), 100 pull ups, 2 mile sprints/incline walk
  • Sunday – Shoulders, 100 pull ups, Calf raises, 1.5 mile sprints/incline walk

Healthy BBQ Sauce - sugar and salt free!

Healthy BBQ Sauce

  • 15 oz can tomato sauce (no salt added)
  • 1/3 C apple cider vinegar
  • 2 T ancho chili powder
  • 1 T smoked paprika
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 1/2 tsp cumin
  • 1/4 tsp black pepper
  • 1/4 tsp cinnamon
  • Liquid smoke, to taste

Place tomato sauce in a small pot over medium heat. Add vinegar and spices, stirring and tasting as you go. Add the liquid smoke to taste. Start with 5-6 drops and add from there – a little goes a long way! Allow to simmer 5-6 mins more to allow flavors to combine. Taste and adjust flavors again before serving.

Note: You might add a bit of Stevia or other sweetener here if you like a sweeter BBQ sauce. I prefer the vinegar-based.

***

It sounds like I’m complaining… but I’m just tired.  I’m really excited/nervous/ready to get ‘er done!!!

Do you prefer vinegar or ketchup-like BBQ?

What inspires you to push through?  Any good quotes or songs to share?

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