Insanity Max 30 week one results and bikini competition meal plan

<span style="font-family: Verdana, sans-serif;">It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fatigue. I am taking it slow and controlled this time around. As many of you know, I am a Beachbody coach and will be using the Insanity Max 30 for my morning cardio. I am not a fan of cardio. But, I love this program. It is my soul mate workout and I am already seeing changes in my body from being on the program for one week.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /> </span> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiskTgyBzcgB6wL2EKZxaDHH7qTBL6Buj5lTDsffsBTvVXclWxJEE_0J_D_Jxj18or_Py_fkwdc5rZ_st3tSKb6oMF59OTbk8mAzWnewVq1Kjt2Tv4_7vHFA3H2lC3kBJUx0XKIuRVXErE9/s1600/10384223_10205751217445379_8735400591153515479_n+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="max interval 30 meal plan, bikini competition, meal plan for Bikini competition, Max interval 30 results, Support, Accountability, clean eating, top 10 beachbody coach, " border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiskTgyBzcgB6wL2EKZxaDHH7qTBL6Buj5lTDsffsBTvVXclWxJEE_0J_D_Jxj18or_Py_fkwdc5rZ_st3tSKb6oMF59OTbk8mAzWnewVq1Kjt2Tv4_7vHFA3H2lC3kBJUx0XKIuRVXErE9/s1600/10384223_10205751217445379_8735400591153515479_n+(1).jpg" title="" width="400" /></a></div> <br /> <br /> <span style="font-family: Verdana, sans-serif;">I will not be following the Insanity Max interval 30 meal plan as I am following my plan was given to me by my bikini comp coach.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /> </span> <span style="font-family: Verdana, sans-serif;">Currently this is what my diet looks like. Remember that this diet was designed for me and my body. I like to share with you so you can see my plan still includes all of the food groups. It was designed around specific macronutrients for my body and each food has a specific reason that it is being incorporated.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /> </span> <br /> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;"><b>Drink 1 gallon water minimum</b></span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;"><b>Eat every 3 hours</b></span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;"><span class="s1"></span><br /> </span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;">Meal 1: 3 egg whites with 1 cup peppers, ½ cup plain cheerios, 3oz grapefruit</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;"><span class="s1"></span><br /> </span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;">Meal 2: 3oz chicken breast, 3oz basmati rice, ½ cup green beans.</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;"><span class="s1"></span><br /> </span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;">Meal 3: 3oz chicken breast, 1 cup romaine lettuce, with 1tbsp oil and 1tbsp vinegar. </span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;"><span class="s1"></span><br /> </span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;">Meal 4: 1 scoop protein shake, 1 medium apple.</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;"><span class="s1"></span><br /> </span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;">Meal 5: 3.2oz ground turkey 93/7, with 2oz lime, 1oz avocado, 1 cup onions and peppers.</span></div> <div class="p1"> <span style="font-family: Verdana, sans-serif; text-align: center;"><br /> </span></div> <div class="p1"> <span style="font-family: Verdana, sans-serif; text-align: center;">Meal 6: 3 egg whites, 1 whole egg, 0r 3oz sirloin steak, 1 cup onions and peppers.</span></div> <div class="p1"> <span style="font-family: Verdana, sans-serif; text-align: center;"><br /> </span></div> <div class="p1"> <span style="font-family: Verdana, sans-serif; text-align: center;"><br /> </span></div> <div class="p1"> <span style="font-family: Verdana, sans-serif; text-align: center;">My training schedule looks like this for Insanity Max 30 this week:</span></div> <div class="p1"> <span style="font-family: Verdana, sans-serif; text-align: center;"><br /> </span></div> <div class="p1"> <span class="s1" style="font-family: Verdana, sans-serif;"><b>Week 1</b></span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Monday: Cardio Challenge</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Tuesday: Tabata Power</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Wednesday: Sweat Intervals</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Thursday: Tabata Power</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Friday: Friday Fight: Round 1</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Saturday: Rest or Pulse</span></div> <div class="p1"> </div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Sunday: No Workout</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;"><br /> </span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">My training schedule looks like this:</span></div> <div class="p2"> <span class="s1" style="font-family: Verdana, sans-serif;">Monday: Legs</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;">Tuesday: Shoulders</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;">Wednesday: Chest</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;">Thursday: Back</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;">Friday: Hamstrings/ glutes</span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;">Saturday: Biceps/ Triceps</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9R71SaFU64Bb4AIor8ri6YXRW-GBBr5_qUerW268i2PW9NFN2BVE12zpentGtO4C9930yBdHvnz0CeBX3TQl1UNSE3C-xtrAtL4C9TsL_BL2iIjmDT6xlfZDCzb_UUugaunv3V6hgDIy/s1600/Shaun+T.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="max interval 30 meal plan, bikini competition, meal plan for Bikini competition, Max interval 30 results, Support, Accountability, clean eating, top 10 beachbody coach, " border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9R71SaFU64Bb4AIor8ri6YXRW-GBBr5_qUerW268i2PW9NFN2BVE12zpentGtO4C9930yBdHvnz0CeBX3TQl1UNSE3C-xtrAtL4C9TsL_BL2iIjmDT6xlfZDCzb_UUugaunv3V6hgDIy/s1600/Shaun+T.jpg" title="" width="400" /></a></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /> </span> <span style="font-family: Verdana, sans-serif;">I am starting a new group this week for individuals that would like to be coached through Insanity Max 30. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /> </span> <br /> <span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 24.6399993896484px;">So here is the scoop!  I'm starting a 60 day fitness support and accountability group through my online Facebook private page.  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white;"><b>The requirements are this:</b></span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You make me your coach by going to <a href="http://www.teambeachbody.com/aschomaker2" style="color: #888888; text-decoration: none;">my site</a> and creating a free profile which makes me your COACH!  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You contact me by completing the application below to be considered for a spot in the group.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">Together we decide what fitness program will best meet your needs.  You are required to do a Beachbody Fitness program{I will help you make the decision as to what fits you best}</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the 60 days the choice is yours to continue with Shakeology or not!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You must check in daily to the closed online group to rate your day, be accountable and engage in the group discussion of the day.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">That's it!  You get to workout in your own home but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">I am committed to helping you get the very best results possible!  Are you ready to rock it?!?!  </span></span><br /> <span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span></span> <span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 24.6399993896484px;"><br /> </span></span></div> <div class="p2"> <span style="font-family: Verdana, sans-serif;"><br /> </span></div> <div class="p1"> <span class="s1"><br /> </span></div> <iframe allowtransparency="true" frameborder="0" height="1185" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/s1sbn4i11mylhxc/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/s1sbn4i11mylhxc/">Fill out my Wufoo form!</a></iframe>

abs, Accountability, bikini competition, clean eating, fitness, health, max interval 30 meal plan, Max interval 30 results, meal plan for Bikini competition, Support, top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fati...

Bikini competition update: 2 and a half weeks to go

<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Wow!! What a ride these last few weeks have been! I am a competitor by nature! I love to win! I have got so caught up in winning and worrying about the competition that I have not enjoyed the journey. </span><br /> <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">My cortisol levels are through the roof and I have not been pleased with anything I do. </span><br /> <br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">2 days ago I had a reality check with myself....</span><br /> <br /> <br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Was I doing my cardio✅</span><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Training ✅</span><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Meal plan ✅</span><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">If i am doing everything then what is my problem here?? Reality check✔ </span><br /> <br /> <br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Was I doing this for me or for the win???? And that is when I realized I was doing this all wrong!</span><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I was going for the WIN forgetting about the journey. I have pushed myself harder then I have ever pushed before. I have grown and learned so much about my body in the process. But, not for me! For a win!!! {wrong way to approach this situation}</span><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Thankfully I had a wake up call and am stepping back to smell the roses. I may not win the competition but, when I get on that stage it is a win for me! </span><br /> <br /> <br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I finally have relaxed a bit..., if you know me I never relax. Always going 120%... And look what popped out this morning! </span><br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiVmtkzZ0RkQ6hQFUscPc6sX_3plQxwwEUZLRBgjyJdc97ScOWC92ZG9wfqnE9Xeo6uCe448fEPddiZtrMCZYL2cnwh8yoT_UVyBo5SiMXaAdtiHOFfTOLucH8N_unY_AxbxMBtf9T_eO0/s1600/bikini+comp+2.5+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiVmtkzZ0RkQ6hQFUscPc6sX_3plQxwwEUZLRBgjyJdc97ScOWC92ZG9wfqnE9Xeo6uCe448fEPddiZtrMCZYL2cnwh8yoT_UVyBo5SiMXaAdtiHOFfTOLucH8N_unY_AxbxMBtf9T_eO0/s1600/bikini+comp+2.5+weeks.jpg" width="400" /></a></div> <br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">My lesson from this experience is you must enjoy the journey. It has to be you Vs. you and nobody else.</span><br /> <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"> Running around with your head cut of worrying about the process is only going to raise your cortisol levels and drive yourself and everyone else around you insane. </span><br /> <br /> <br style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Thankful today for the garden I have planted and the roses in full bloom. </span><br /> <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Nurturing the seeds in life and blooming where I am planted.</span>

bikini competition, competitor, cortisol, journey, win

Bikini competition update: 2 and a half weeks to go

Wow!! What a ride these last few weeks have been! I am a competitor by nature! I love to win! I have got so caught up in winning and worryin...

Bikini Competition update: intolerance to oatmeal and sweet potato scramble

Ahhhh the countdown has begun.... I am now 3 weeks and 2 days till my first bikini competition. My original plan was to do the Pittsburgh pro on May 3rd but, i was not leaning out as quickly as I had hoped.<br /> <br /> I have been very diligent with my morning and evening cardio and daily split workout routine but, for some reason i was still very bloated.... My diet is very clean and I currently am only eating a few foods. After looking closer at my diet I decided to remove my favorite breakfast item... oatmeal. I did not know if it would make a difference and not something that I really wanted to do but, I just felt off! I was lethargic, bloated, and I knew that there had to be something that was contributing to my belly bloat.<br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0J-L5rNB84BKLoUx0OxV4PZjHDbfbqfmUt_SFbtsFI6pDVxelKn1R3aQ7AxmXYKXleT0y4cAFiGvBoucbPNnVuQisktM3gmzJIk4EEXtXqhdpTvFB3MZGjFk-27prrbBR2ZSI7N2B7c0O/s1600/alyssa+3+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0J-L5rNB84BKLoUx0OxV4PZjHDbfbqfmUt_SFbtsFI6pDVxelKn1R3aQ7AxmXYKXleT0y4cAFiGvBoucbPNnVuQisktM3gmzJIk4EEXtXqhdpTvFB3MZGjFk-27prrbBR2ZSI7N2B7c0O/s1600/alyssa+3+weeks.jpg" width="320" /></a></div> <br /> <br /> I love my morning oatmeal so, it was a sad sad day for me when I realized that oatmeal was the culprit to bloating. I have now been without my beloved morning oats for 7 days and I feel great!<br /> I have always had this little intuition that I might be gluten sensitive but, I never have eaten so clean in my life so could never fully pinpoint that would be the issue. Thankfully, they make gluten free oatmeal so I will be giving that I try when my competition comes to the end.<br /> <br /> In the meanwhile, I had to find a way to replace my morning oats with another complex carbohydrate. So, Sweet potatoes it is.....<br /> <br /> I created this morning masterpiece that is soooo delicious. It is one of those things that you have to try before you knock it!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicusobYHpJmD9165-kh2XzVMhxQdXtiR7yIi_H-i0uRcmI1CdFgD7LJ5qBdbgpwP22KRXGXbRZ8vR2NB9Rcj_ZdMHEiL7KXaJdRXrHdYo2Bswt3Pje1jXfT9iEeVTdBZV0aZWahgfg32aj/s1600/sweet+potato.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicusobYHpJmD9165-kh2XzVMhxQdXtiR7yIi_H-i0uRcmI1CdFgD7LJ5qBdbgpwP22KRXGXbRZ8vR2NB9Rcj_ZdMHEiL7KXaJdRXrHdYo2Bswt3Pje1jXfT9iEeVTdBZV0aZWahgfg32aj/s1600/sweet+potato.jpg" width="300" /></a></div> <br /> <br /> SWEET POTATO SCRAMBLE<br /> <br /> 4 ounces of cooked sweet potato<br /> 4 large egg whites<br /> cinnamon<br /> <br /> <br /> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;">Bake or microwave your sweet potato first til cooked. Then remove the skin. Mash sweet potato and place in pan on the stove. Add in egg whites, and cinnamon. Cook on medium heat til eggs are cooked throughly. </span></span><br /> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;"><br /></span></span> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;">Enjoy!</span></span><br /> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;"><br /></span></span> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;">I am in love with this breakfast and look forward to eating it every morning!</span></span>

bikini competition, cinnamon, clean eating breakfast, egg whites, gluten, oatmeal, sweet potato scramble. bloat

Bikini Competition update: intolerance to oatmeal and sweet potato scramble

Ahhhh the countdown has begun.... I am now 3 weeks and 2 days till my first bikini competition. My original plan was to do the Pittsburgh pr...

Bikini competition: 5 weeks out

<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Even at night, beyond the headlights, you know that the road will take you to your planned destination. Goals are no different.. You might not see beyond today, but know that continuing forward on your route will take you to where you want </span><span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">to be.<br /><br />This is the HARDEST thing that I have ever done physically and mentally. The strength and success learned through long hours in practice is translating to all other aspects of life.<br /><br />There is only one person in this world who knows your true potential... and only one person who can keep you from achieving that potential: YOU!<br /><br />Set a clear goal, visualize yourself already attaining it, stay focused, work toward it every day, and believe in yourself!!!<br /><br />We all have greatness within us!!</span><br /> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">5 weeks until I hit the stage for my first NPC bikini competition. I am excited to bring the best me to the stage. </span><br /> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I will be posting my progress pictures every week so stay tuned for more updated pictures!! </span><br /> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I can do this!</span><br /> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I will prevail!!</span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2spmqRTc4myBwntHDbJJrAPIESfcyMcu13pV5pVLY7XU7423fYqN64xpz5UkGkytwKDPu6RGBN1CW1-0epSECdBHjH__vR88DS6mvAnj4PRmmUb_buoEPz1ZSXHAXrQzXR3ri28rKOoB/s3200/10151881_10203684210091487_1331419594_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2spmqRTc4myBwntHDbJJrAPIESfcyMcu13pV5pVLY7XU7423fYqN64xpz5UkGkytwKDPu6RGBN1CW1-0epSECdBHjH__vR88DS6mvAnj4PRmmUb_buoEPz1ZSXHAXrQzXR3ri28rKOoB/s3200/10151881_10203684210091487_1331419594_n.jpg" width="400" /></a></div> <span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>

A fit nurse, Alyssa schomaker, bikini competition, npc bikini, progress, Success

Bikini competition: 5 weeks out

Even at night, beyond the headlights, you know that the road will take you to your planned destination. Goals are no different.. You might n...

Bikini competition: 12 weeks out

I cant believe how time is flying bye! Before I know it I will be up on that stage in a tiny little suit... 12 weeks out from show time!!<br /> <br /> <span style="font-family: Verdana, sans-serif;">AHHHHH... Yes, it freaks me out thinking of the things that could happen if my suit falls off when up on stage. I have a new appreciation for the ladies that compete in this sport. I thought that I trained hard before.... boy was I wrong! This training is the hardest thing that I have ever done in my life. I am in the gym 6 days a week for at least two hours and lifting heavy heavy weights. My comp coach knows his stuff and all of the little tips and tricks to are paying off. It is AMAZING how the slight change in position can affect the muscle so differently. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;">I decided to compete in the bikini category, so I need to meet certain standards such as proportionate body, lean muscle, very toned, but curvy body.</span></div> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;"></span></div> <br /> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;"></span></div> <br /> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;">Nice and rounded shoulders, toned arms, flat stomach with 4-pack showing, no hard abs muscles, very firm glutes and sculpted legs. That being said, you still need to maintain a very feminine figure. Therefore – no dry veiny skin, no dehydrated look and no exhaustion on your face.</span></div> <div> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Here is a picture that I took late last week:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgNZ77T-0qoi91dg7zndqHWeAGJNYMaL1u11vl-Zc8LhF9DW7hUhVfJoOuRnngQWumBxhDD1ov7RNzkNCH8_y1-BYH_gWVlxST0QSm_AFSo9LDlr2GZGePFY3vIEbIZycCMyvN8o3v5Ce/s1600/1601256_10203239813461849_262729051_n+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Verdana, sans-serif;"><img alt="13 week out bikini comp, bikini competition, Alyssa Schomaker, A fit nurse, 12 weeks bikini comp diet, bikini comp training, lean bulk, 2000 cal diet" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgNZ77T-0qoi91dg7zndqHWeAGJNYMaL1u11vl-Zc8LhF9DW7hUhVfJoOuRnngQWumBxhDD1ov7RNzkNCH8_y1-BYH_gWVlxST0QSm_AFSo9LDlr2GZGePFY3vIEbIZycCMyvN8o3v5Ce/s1600/1601256_10203239813461849_262729051_n+(1).jpg" title="" width="320" /></span></a></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I am doing a six day split that looks like this:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Monday: Chest/ Anterior delts/ Triceps</span><br /> <span style="font-family: Verdana, sans-serif;">Tuesday: Legs/ Quads/ Comp Glutes</span><br /> <span style="font-family: Verdana, sans-serif;">Wednesday: Back/ Post Delts</span><br /> <span style="font-family: Verdana, sans-serif;">Thursday: Arms</span><br /> <span style="font-family: Verdana, sans-serif;">Friday: Legs- Hams/ Glutes + Glute isos</span><br /> <span style="font-family: Verdana, sans-serif;">Saturday: Shoulders</span><br /> <span style="font-family: Verdana, sans-serif;">Sunday: Active rest day.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I am doing 30 minutes of cardio everyday and abs every other day.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody> <tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OrMXD_zZUFDPunqiVZohVFugFsujXM_xFXHl6TwXCxbnx-fffWPaUj383iwM3_fZp30vBcYC2gwfkhkFJJMrWK4zL66d4weTUJvQ0-GtO7hRnbIL7CKSpXpptUWtIvOxAW6qy751xVPj/s1600/1517682_10203226096998946_1299897257_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OrMXD_zZUFDPunqiVZohVFugFsujXM_xFXHl6TwXCxbnx-fffWPaUj383iwM3_fZp30vBcYC2gwfkhkFJJMrWK4zL66d4weTUJvQ0-GtO7hRnbIL7CKSpXpptUWtIvOxAW6qy751xVPj/s1600/1517682_10203226096998946_1299897257_n.jpg" width="320" /></a></td></tr> <tr><td class="tr-caption" style="text-align: center;">Working on growing some boulder shoulders</td></tr> </tbody></table> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I am trying to build some more muscle right now and I am doing a lean bulk. My calories are around 2000 a day with a 40/40/20 split with my macronutrients.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">This is my sample meal plan every day:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Breakfast:</span><br /> <span style="font-family: Verdana, sans-serif;">1 egg, 3 egg whites</span><br /> <span style="font-family: Verdana, sans-serif;">2 slices of 4:9 ezekial toast or 1/2 cup of oatmeal</span><br /> <span style="font-family: Verdana, sans-serif;">Fruits/nuts</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Snack:</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 cup of almonds or 2 tsp nut butter</span><br /> <span style="font-family: Verdana, sans-serif;">1-2 rice cakes OR</span><br /> <span style="font-family: Verdana, sans-serif;">Hummus and veggies</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Lunch:</span><br /> <span style="font-family: Verdana, sans-serif;">8 oz. protein</span><br /> <span style="font-family: Verdana, sans-serif;">1 cup brown rice</span><br /> <span style="font-family: Verdana, sans-serif;">1-2 cups of veggies</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Snack:</span><br /> <span style="font-family: Verdana, sans-serif;">Protein Shake and 1/4c almonds OR fruit</span><br /> <span style="font-family: Verdana, sans-serif;">OR Shakeology</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Dinner:</span><br /> <span style="font-family: Verdana, sans-serif;">6-8 ounces extra lean protein or fish</span><br /> <span style="font-family: Verdana, sans-serif;">medium sweet potato</span><br /> <span style="font-family: Verdana, sans-serif;">Salad and/or 1-2c veggies</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Post workout shake</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Casein Shake</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">I have started to look at suits and it is going to be tough to choose which suit I go with. There are so many different styles to choose from that it is very overwhelming----- and this girl loves clothes and bikinis. I don't have to decide on just anything yet... thank the lord!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <div style="background-color: white; line-height: 20px; margin-bottom: 20px;"> <span style="font-family: Verdana, sans-serif;">I am loving this process so far and enjoying the knowledge I am gaining about training and nutrition. Everything is tailored specifically for my body and what I need to do to get stage ready. Trusting the process and enjoying the ride!!</span></div>

12 week out bikini comp, 12 weeks bikini comp diet, 2000 cal diet, A fit nurse, Alyssa schomaker, bikini comp training, bikini competition, lean bulk

Bikini competition: 12 weeks out

I cant believe how time is flying bye! Before I know it I will be up on that stage in a tiny little suit... 12 weeks out from show time!! ...