Hello! It’s APRIL and it SNOWED last week!
Last week I survived a red-eye, trained some clients, went to real estate meetings, saw a new apartment and ate some yummy sushi!!
Phew! For a short week it was productive and crazy. Check out today’s Update to see how I dealt with bikini prep, the effect of the deficit on my body and how my clients are doing!
The highlight of today’s post for me is the “What I’m Reading” section, as well as the client updates. I’m really proud of two of my clients and their progress photos speak for themselves.
Hint: this girl wrote some awesome stuff!
Speaking of highlights, there were SO many for me last week. To start, I ate at a new restaurant in Snowmass, called Slow Groovin’ BBQ. It’s cool to try a new place after visiting Snowmass for 20 years. Read about my dinner choices during bikini-prep in the Nutrition section.
My BBQ date!
My second favorite part of last week was getting to workout with Jeff three times! Read more about our workouts in the Training section.
My third favorite part of last week was getting sushi at Genki Ya with my girls Mel, Daniela and V. I felt extra girly because I had my makeup done for a photoshoot that day and it lasted several hours– even after teaching! Read about my nutrition choices in the Nutrition section.
My fourth favorite part of last week was Saturday: I went to Jeff’s best friend’s 30th birthday party and then got to meet his family! I ate one bite of cake at both places 🙂 Check out the Nutrition section to see how Jeff’s parents helped me with bikini prep!
As for CROF Nutrition program, the April 10th program has one spot left, so if you are interested, shoot me an email at gwcrof@gmail.com.
Cheers!
Training:
Last week’s training was all over the place. Many of you know if you’ve been reading the CROF Weekly Update for over a year, that I train a squat, bench and deadlift day each week, and then one lifting day that includes some squat variation and an upper push/pull. Last week I tried to follow my traditional plan, but had to get creative as I was without a barbell one twice, felt pain on deadlift day and had to figure out how to add in more cardio. You can read more about why I increased cardio in the nutrition section, but know for now that I wanted to get six 30 minute sessions in last week. Read on to learn about my 5 weeks out bikini schedule.
Sunday: Snowboarding
We got an early start but took an extended lunch. Jeff and I were both still fighting colds and felt exhausted. The snow was a little slushy in Snowmass so we took it easy in the afternoon but still got about 12 runs in!
Monday: Deadlifts
I didn’t bring my belt with me to Colorado, but still wanted to deadlift, even if it wasn’t heavy. My back felt super funky but I still gave deadlifting a try. I slowly worked up to 215, but when a single rep at 215 felt hard I did 2 singles and then worked my way down, with 3 reps at 210, 3 at 205, 5 at 200 and 5 at 195.
After sumo deadlifts I did some banded deadlifts (shown below) with 135, some machine hip thrusts for 15, adductors for sets of 20. The workout was simple but effective and I was happy to get it done.
Tuesday: front squat, push press, weighted chin-ups for 20 kg 3 sets of 1
Fronts squats are typically my lucky 4th day of training, if I get them in. Last week it was probably my most normal day of training. I was at Titan Barbell and did a quick 30 minute circuit of the following:
1a)front squat with 90 (up 5 pounds from last week) for 6 reps
1b) push press with 90 for 5 reps
1c) weighted chin-ups, warm up then 3 singles with the 20 kg kettlebell. (shown below)
2a) bent over row for 6 (3 sets)
Walked to Barry’s for 30 minutes.
Wednesday: Chest Back and Abs day at Barry’s
Barry’s chest back and abs class with Embo was SUPER tough. I did the running portion instead of double floor in order to get my cardio in. I count one Barry’s class as one of my 30 minute sessions. Check out this move she taught me in class! Loved these!
Thursday: Abs day at Barry’s + triceps and shoulder with Jeff
I did Greg’s abs class for my cardio (2 of 6 done), and that evening I trained triceps with Jeff and shoulders. I love doing Barry’s because I always have friends there to keep me motivated.
Check out his workout below:
1a) machine chest press for 12-10-10-1
1b) push-ups 12-10-10-8 (I did 8-6-6-4 since I was sore from barry’s)
1c) incline chest press 12-10-10-8
2a) skull crushers 12-10-10-8
2b) push-ups 10-10-10-10 (I did 6-4-4-4)
3a) Buddy push-downs 12-11-10-9…. to 1 rep I-go, You-go.
Friday: Squat day without a barbell
On Friday I couldn’t make it to Titan Barbell so I opted for a heavy dumbbell workout. I tried it, almost died and then Jeff did it that evening and nearly died. Check it out below.
1a) 8 single leg hip thrusts
1b) 6-8 bulgarian split squats (rear foot elevated)
1c) deficit sumo squat (standing on two high benches)
THREE ROUNDS
2a) 1.5 goblet squat for 8 reps
2b) walking lunges with 2 dumbbells 20 steps
2c) squat jumps 10 reps
THREE ROUNDS
3a) machine hip thrust for 12 (see video below at 1:07)
3b) frog pumps for 20, clam shells, 10/side no rest in-between
FOUR ROUNDS
4a) heels elevated 1.5 glute bridge (3rd exercise in instagram series below)
4b) 10 kettlebell swings
3 rounds
IT SUCKED and we were both sore for days.
I got my cardio in by walking to Barry’s to teach the 4:20, and then power walked in Kelly’s 5:20 class. On days when I teach two Barry’s classes I count it as 1 set of cardio because I’m on my feet for 120 minutes.
Last week altogether I got all six cardio session by:
1) Tuesday 30 minute walk
2)Wednesday Barry’s,
3)Thursday Barry’s
4)Friday two barry’s classes + class (2x 30 min)
5)Sunday Snowboarding all day counted; so I got all 6 sets in, technically speaking 🙂
Saturday: back and biceps
Jeff put me through this workout:
1a) lat pull down 12-10-10-8
1b) machine bicep preacher curl 12-10-10-8
2a) single-arm cable row, seated position 12-10-10-8
2b) bicep rope curl 12-10-10-8
3a) TRX row for 12-10-10-8
3b) bicep high elbow curl, 12-10-10-8
SHORT, SWEET and FUN!
Nutrition:
Aside from Sunday being a 1585 calorie day (which wasn’t bad since I snowboarded 6 hours) and Friday being a 1500 day with sushi (which also wasn’t bad because I taught to classes, lifted AND power walked) my days last week were between 1100 and 1200 calories. Gasp!!!
If you’ve followed me for a while you know that even in my last bikini prep when I weighed less, I didn’t go that low with calories until 2-3 weeks out. So why was I that low 5 weeks out?! Well there are a few reasons. First, I wanted to do an abbreviated prep for this show to experience it. I’ve done the slow and steady prep, (you can read about it here and here) and I’ve done a competition without really prepping (I just maintained 4 pounds above my first bikini show and did the two competitions 5 months apart), read about it here.
Second, each time you prep it’s different. This time around I had a year of non-dieting under my belt, more body fat and also a heck of a lot more muscle. I went from barely being able to squat 200 pounds in January 2016 to hitting a 225 pound squat in January 2017, as well as sets of 5 at 200 pounds (see below), and from barely making a 115 pound bench press to 135.
I figured my body would respond well given the time off of dieting, and I technically started this prep in January, as in, I was mindful of what I was eating. I tracked everything and began a slow and steady MILD cut. Read about what I mean here.
At the 8-weeks out marker (around March 5th-12th, 2017) I began truly cutting calories. However, I did not cut out alcohol. I didn’t eat “clean,” I just tracked everything I ate and made sure it was within my calorie numbers. The biggest difference for me this round is that the calorie cut is intense, as of 4 weeks ago. 1100 calories and 1200-1300 calories is no joke. By Friday of last week I came upstairs from my lower body workout (you read about it above) feeling like I was going to pass out. Jeff told me to lay down I looked so weary. I took an hour nap and felt better.
The fast track is NOT easy. But the thing is, I know this is going to be uncomfortable. I know that I have to actually prioritize cardio this time around, too, which is different for me. In my first #bikiniprep process I didn’t add any additional cardio in except for the occasional Saturday morning Barry’s class which was in addition to the 3 short spin classes I taught each week at Cyc Fitness. This time around I started doing 4 sets of 30 minutes at the 6 weeks out marker, did 6 30 minutes sessions last week, (which you just read about) and plan to do 6 again this current week.
Like I said, it isn’t easy, but it’s a big science experiment for me. I’m not sure if I’ll get lean enough. I’m not sure if I’ll place well. I still feel behind, but I’m not giving up. Fear is giving me an edge.
To show you how far I’v come since January 12th, see the measurements below:
January 12th to April 3rd:
Chest: 31.5—> 29 inches
Bust: 36—> 35
Hips: 34.5—> 31
Waist: 31.5 to 26.75
Arms: 11.7—>11
Thighs: 21 and 21.5—>20.5 and 20.75
Butt: 35.5—> 34.2
Here’s a quick break down of the meals I ate while away from my kitchen. Let it be known that I was consistently boring with my meals when I was in my own kitchen. I eat things that are easy to track and enjoyable: Quest protein powder, Tripact protein powder, gluten-free oats,whole grain tortillas, cod and apples.
Sunday at Slow Groovin’ BBQ: I chose to get a salad with dressing on the side (basically a huge bowl of mixed greens–no nuts or dried fruit) with plain pulled pork. The portion looked big, but I’d had a light lunch of tilapia wit salsa and an apple. The best part of dinner (besides 1 bite of Jeff’s brisket) was that the restaurant’s home-made sauce was in a jar with a calorie count!!! It was 40 cals for 2 tbsp and so I enjoyed it knowing was I was eating. If you haven’t been, this BBQ place is a MUST try!
Monday at Panda Express: believe it or not, Panda Express has calories counts and plain mixed veggies! I got 80 calories of their mixed veggies and then 170 calories of their chicken and mushroom dish which Jeff helped me eat. Later on when he had a great big sandwich from a brewery, I ate some grilled asparagus and mushrooms as a late night snack before our red-eye.
Friday at Genki Ya: I chose the naruto roll (shown below) which has crab, shrimp and avocado. I picked out the avocado on half the rolls and then had a salmon tartare on top of rice. I only ate the rice of two of four tartare rolls. Then treated myself to a side-salad with the ginger dressing.
This is a double order, I only order one!
Saturday at Casa de Kusmierz: Jeff’s family so graciously prepared grilled shrimp and chicken with asparagus, a fresh green salad and corn on the cob so I could stay on track for my bikini competition. I enjoyed some grilled chicken and shrimp with extra asparagus on the salad as my dressing! After dinner I had a bite of Jeff’s birthday cake, which was actually my second bite of the day. Earlier in the day at his friend’s birthday party I had a bite of his cake too, but not too worry! Those two bites probably made up what would’ve been an afternoon snack calorie-wise, so they fit, imperfectly. Remember, no single food will cause weight gain, it’s the amount of which you eat that has influence over weight gain or loss.
What I’m Reading:
My friend Lauren Palm, aka “Fingers” launched her own website last weekend and although it’s new, it’s full of great articles and helpful health and fitness tips!! CHECK IT OUT!!!!!!!
Client Spotlight:
#DTE Group member Alicia:
Alicia sent me her 12-week update with week 8 and week 12 side-by-side. Her progress is remarkable. It’s crazy what you can get done is just one month! Also, her measurements are below, so you can see that like my changes noted in last week’s CROF Update, you CAN make strides in just 4 weeks! Way to go Alicia!
