My May-ish Nutrition & Training Plan

   Since I have now filled every available hour I have with clients (YAY!), I have to be really strategic on how I can keep MY training! I don't need cardio, I teach 7 classes a week! One of them is a Bosu Bootcamp class, which is full body conditioning. I work out at 7am on Sundays with mom, so we do a lift together then. One of my friends who I am coaching on Figure Posing is trying a 5x5 program, so when I came across a 5x5 Kettlebell Program by Mike Mahler of Aggressive Strength, I was all in! He had a 3-day and a 2-day split. I chose the 2-day because I really don't know if I can squeeze 3 more workouts in, but I should be able to do two. 

I looked at the plans and came across one by JNL(Jennifer Nicole Lee). It had 6 meals, but 3 were Protein shakes. I want to try to stick with mostly whole food, also I don't feel as full after a shake. I have one shake at night before bed that is leaner, mostly just protein. And the 2 items under 'Afternoon Snack" are actually separate, the Shake there is my post-workout shake. I'm excited about my food here, and this is really what's most important! You need to LIKE your food, or you will never stick to it. And let me tell you, I'm getting a little tired of throwing out nicely packed meals of tilapia at the end of the week! So here goes, let's see how I do! And if you try it, or have questions, feel free to post away! ;)

Breakfast    Item                                                              Calories    Fat     Protein    Carbohydrate   Fiber
1/2 tablespoon (0.7 oz) of Honeys: Plain                               32        0           0              8.7                0
1 tablespoon (0.6 oz) of Laura Scudder's: Nut Spreads:
Old Fashioned Peanut Butter, All Natural, Smooth                100       8           3.5             3                 1
1/2 medium [7" to 7-7/8" long, 6.6 oz as purchased]
(4.2 oz) of Fresh Fruits: Banana, raw                                    53       0.2         0.6          13.5              1.5
1/2 serving (1 oz) of Seeds: Chia, dried                                 69       4.4         2.2           6.2               5.3
1/4 cup (8 oz) of Trader Joe's: Yogurts: Greek Style,
Low-Fat, Plain                                                                     40        0.8        6               2.3               0
1/3 cup (8 fl.oz) of Milk & Flavored Milk: Cow, Fat-Free,    30        0.2        2.9            4.1               0
1/4 cup (2.9 oz) of Breakfast Cereals, To Be Cooked: Oats,
Rolled, regular or quick or instant, dry                                  78        1.3          3.2          13.6              2
 (Fridge Oatmeal)                                                          Total 402     14.8g      18.5g     51.2g          9.9g
Morning Snack Item                                                         Calories    Fat     Protein   Carbohydrate   Fiber
1 cup, not packed (8 oz) of Cottage Cheese: Low-Fat (2%) 203      4.4       31.1           8.2              0
1 cup, halves (5.4 oz) of Fresh Fruits: Strawberries, raw       49       0.5        1             11.7              3
                                                                                  Total   252      4.8g    32.1g      19.9g           3g
Lunch Item                                                                      Calories    Fat      Protein  Carbohydrate   Fiber
*3/4 serving (2 oz) of Tyson: Canned Meals:
Premium Chunk Chicken Breast                                           45       0.8        9.8             0                 0
1/2 cup, with seeds, yields (5.3 oz) of Fresh Fruits:Grapes,Red or Green
(European type, such as Thompson seedless), raw                52       0.1        0.5           13.7             0.7
1/2 medium [3" dia, 7.1 oz as purchased] (6.4 oz) of Fresh Fruits:
Apple, with Skin, raw                                                           47       0.2        0.2           12.6             2.2
1 tablespoon of Kraft: Mayonnaise: Reduced-Fat,w/Olive Oil 45       4           0                2                0
1 cup shredded (1.7 oz) of Fresh or Dried Vegetables:
Lettuce, cos or romaine, raw, edible portion                            8        0.1        0.6            1.5             1
1 slice (1.2 oz) of Food For Life: Breads & Bread Rolls:
Ezekiel 4:9, Sesame Sprouted Grain                                       80        0.5        4              14                3
                                                                                  Total 277       5.7g   15.1g        43.8g         6.9g  
Afternoon Snack Item                                                    Calories      Fat     Protein   Carbohydrate   Fiber
*1 container (6 oz) of Chobani: Yogurts:
Greek, 0% No-Fat, Apple Cinnamon                                    140         0          14             20                1
1 scoop (1.8 oz) of Labrada: Nutritional Drink Mixes:Lean Pro8,
Super Premium Protein, Strawberry Ice Cream Flavor, dry    220         8          25             12                4
                                                                                 Total 360         8g       39g          32g             5g
Dinner Item                                                                     Calories     Fat     Protein   Carbohydrate   Fiber
1 cup (8.6 oz) of Eggs: Chicken Egg, egg white,
cooked, no added fat                                                          126        0.4      26.5           1.8             0
2 cup (1.1 oz) of Fresh or Dried Vegetables:
Spinach, raw, edible portion                                                  14       0.2         1.7           2.2             1.3
1/4 cup, pieces or slices (2.5 oz) of Fresh or Dried Vegetables:
Mushrooms, white, raw, edible portion                                    4      0.1         0.5            0.6             0.2
1 ladle, 2 tablespoons (1 fl.oz) of Old Country / HomeTown Buffet:
*Condiments: For Taco Bar, Pico de Gallo                              10      0            0                3                 0
1 serving (1 oz) of Kraft: Cheese: Natural Shredded, Shreds, 2% Milk
Reduced-Fat, Mexican Four Cheese                                      80      5             7               0.5              0
 (Egg White Omelet)                                                Total 234      5.7g     35.7g         8g              1.5g
Evening Snack Item                                                        Calories    Fat      Protein   Carbohydrate    Fiber
1 serving, 2 scoops (1.3 oz) of Chocolite: Nutritional Drink Mixes:
Protein Shake Mix, French Vanilla, Strawberry or Banana   150        3           24                8                5
                                                                                  Total 150       3g        24g              8g             5g

                                                              GRAND TOTAL: 1675    42g      164.4g     162.9g        31.3g
22% of the calories are from fat, 39% from protein, 39% from carbs and 0% from alcohol.

*NOTE: Some of these items are for value purposes only. ie:
-I did not drive to Hometown Buffet each day to get Pico de Gallo, lol. I got it at Safeway!
-Flavors can be alternated for items, the values must be same or close(shakes or greek yogurt)
-I cheated and used canned chicken. I forgot to defrost my chicken!.
(As calculated on CalorieKing.com)

Exercise
-I teach 3) 60min Cycling classes, 3) Aqua classes(taught on deck), and 1) Bosu Bootcamp class. Aiming to squeeze in 2) 5x5 Kettle bell workouts(2-day split) by Mike Mahler. (bodybuilding.com)  

5x5 Kettlebell Training by Mike Mahler

JNL's Fitness Model™ Thai Curry Chicken and Grape Salad Sandwich

No Cook Refridgerator Oatmeal by The Yummy Life

My Egg White Omelet

Tuffy Update: Post-Op #2

I know, this is a fitness blog, but it's MY blog. And anything can happen in your journey. I have decided to document everything in Tuffy's Fight. I will do one entire blog on this once all the info is in, and also a YouTube on it. I feel that ALL pet owners need to know about this. That 'little list of side effects", you know the ones we laugh at like on TV, CAN come true. And DEATH should NOT be a 'side-effect'!

Last blog I was adamant that I would not let them amputate Tuffy's leg. However, Sunday night I received an email from her main Vet at Banfield. In it she stated that she was aware I had scheduled the surgery and that of course it was my decision, but that she strongly urged I reconsider as it would give her the best possible chance of survival, and that cats do really well on 3 legs. And wasn't that really the end goal? Her survival? I didn't want to rob her of a healthy leg, but I also didn't want to put her through surgery, spend all my savings and then find out we didn't get it all and still lose her. On Monday morning I met with the surgeon who was very comforting, well as much as she could be under such uncertain circumstances. I went with what the professionals thought would give her the best chance. I asked her WHO has this kind of money?! I found out a dog had been discharged with a total bill of $40,000. That's not a typo.

Dr. Carlson called me after surgery was complete Monday afternoon letting me know Tuffy had done just fine. Too late to turn back now. In a way it was a small relief. They were so understanding and let me know I could call back anytime. I did that night to check and see how she was. She had a slight fever spike, and wasn't eating yet. We had thought I might be able to take her home on Tuesday night, but she still wasn't eating and was in pain. I was able to visit. Mom came with me so that I wouldn't have to face my baby's new form alone. We had to wait a while which killed me. They were doing a blood transfusion. They brought us into a patient room and brought her in. She purred for me right away. She was hooked up to an IV drip with pain meds. She was VERY drugged up! HUGE eyes! Mom and I tried to keep her from moving. It was so sad to see her try to get up and fall. The surgery tech, Sandy, came in and told us we could put her down on the floor. They are used to this, like it's nothing. I was shocked but she said she was already trying to get up and walk in her cage. I just had visions of everything opening up and her growling/yelling at me. Sure enough, she tried and tried, finally crawling in my lap and purring loudly, comfortable. We did feel a bump and freaked out right away. Sandy got one of the oncologists and she took an aspiration of the bump but determined it was just hard skin, or dry cyst. We will re-check just in case in 30 days.

Today was pick-up day. I had the morning off so I could clean, change the litter and vacuum for her arrival home. I taught my noon cycle class and decided I was not going into the office. Mom and I drove up to get her. There were things to go over. While she's healing for the next 2 weeks I need to keep her confined so she doesn't go all over the place and keep her away from her brother. As she sits in my lap now, I can tell you I don't think that will be a problem. She has a Fentanyl patch on and I have more meds to give her when/if she exhibits more pain. Sandy was surprised how easily and loudly Tuffy purred for me since she wouldn't for them. She also got another collar/cone that is more comfortable and easier for her to eat. I picked up the spare litter box I stored at mom's and brought it home for my bedroom where I will be keeping her. The first thing I did was get my kitty wipes and wipe down her fur to clean her.

Dash had no idea what to make of it. If he gets close, she growls at him. I must say she smelled really bad. They kept her clean and dry-bathed her. But she obviously didn't smell like herself. I can't explain it, but it made me nauseous. I've taken a few anatomy classes with dissection in my days, and it was a mix of that, blood, urine all mixed together. Dash had very wide eyes as he watched her hobble along. She ate right away. Then I followed her as she wobbled to the bathroom. I wasn't sure how that worked. It looked like she was laying in the litterbox. She'll get better at it, that's probly why she smelled a bit. Whenever I sit, she snuggles right in my lap. Makes it tough to get my butt up. It hurts me to look at where her leg was. I hope I made the right decision. It kills me waiting for the lab results to come back to know if she's safe or not. She's my little trooper.

Fridge Oatmeal - Courtesy of The Yummy Life ;)

A friend of mine shared this link with me and it looked like a great idea! I decided to try it right away. This is how I discovered Chia Seeds. There are MANY more recipes and ideas over at The Yummy Life blog and Facebook page, these are just the two that I tried.

Raspberry Vanilla Refridgerator Oatmeal
(this I changed to my favorite, Strawberries!)

Banana Peanut Butter Refridgerator Oatmeal

Check out The Yummy Life!
Check out The Yummy Life on Facebook!

Life . . . happens

 I'm a planner by nature. A few months ago, I had it all planned out. 5 shows, ending with Nationals. Then I found out my good friend was getting married the weekend of Nationals. Meanwhile, my car broke down and needed to be fixed, and fixed. . . and fixed. I am currently driving with the Engine and the O/D Off lights on, lol. I realized as my body wasn't responding to my training, I needed a break as I had been dieting for 5 months. I also realized I needed to get my finances back in check. Competing is an EXPENSIVE hobby! Food is expensive when you are eating fresh fruits and veggies, salmon, supplements, plus hair, tanning, suits, makeup, etc etc. If you are planning your first show/season, be prepared to spend about $2k. You can definitely cut corners as I do, but you will still run about that much. I know some who spend MUCH more. I am better able to concentrate on my clients. I also had clients that wanted to train and I don't turn down work. Currently 3 of the slots I was lifting are now filled with clients. I work from approx 8am to 9 or 10pm. I commute approximately 30-60minutes each way. I am grateful for work in this unstable economy. Sometimes you never know when that paycheck will be your last.

The last blow, is my furball Tuffy having a tumor removed, finding out it is Fibrosarcoma (Cancer), discovering they did not get all of it. This is a common Cancer at the injection site of the Rabies vaccine, which is mandatory. The stories are horrendous, and  I read it as 1 in 3,000 cases have this outcome. Fibrosarcoma is locally aggressive, which means it has a tendancy to reoccur in the same spot. I then had to take her to an Oncologist. She had chest x-rays, and an obdominal ultra sound. Both areas showed clear of the Cancer. They recommended another surgery, including amputating the leg on that side. (~$4,000). They said to 'be more sure', but there really is no guarantee. I asked for the alternative surgery, not removing her leg(~$3,200). No matter how hard I tried to think it may be the 'better option', I just couldn't bear to take a perfectly good leg. The fat pad they removed(subcutaneous layer) also showed clear of cancer, so I am thinking the muscle should be safe under that as well. The Oncologist said the fascia of the muscles tends to be relatively good at blocking cancer so the surgeon would remove the top layer of the fascia. It's just a matter of getting enough skin. Well, cats definitely have extra skin, so here's hoping. Also, Radiation is recommended daily for 3 weeks, however I do not have the $7,000 that it costs. Who has this kind of money? It's not fair that there is more treatment that could be had, but I just can't afford it. What price is a life worth?

Some may think I'm "not a competitor", or what not. I'm all for "no excuses!" and all that, but I tend to overwork myself til I break. So I have had to learn to back off when I need to. The last thing I need is to stress myself out over something that is really not as important as me paying bills or saving a life.

I have had to switch my priorities temporarily. I have spent time working on my business, building it, struggling like most people to make ends meet. I have been researching what to do for my cat and I have had people message me in support and share ideas with me that I have greatly appreciated. If you are not an animal person, you won't understand. But my twins I caught as ferrel kittens, tamed and love like kids. They are just 6 and it is just unfathomable to me that I have them on a wellness plan, got all their vaccines, took care of them and one could DIE because of it. It is just not fair. She is only 6 years old. She had been glued to my side. Tomorrow is the next, more agressive(and last) surgery. I meet with the surgeon in the morning, they will operate at night. Then I must wait to get the lab results back to see if they were able to get all of it. Sit and hope. Hope I made the right decision.

I am trying a few things, such as the Cancer Diet. I am trying the Cottage Cheese/flax oil mixture, but so far she is not liking it. I have a lot of friends/family friends who are fighting caner and are swearing by it, at least feeling better. I have also ordered the Cat Cancer supplement. Both have lots of rave reviews. Who knows? I'm willing to try anything. Because of this search, it has also changed a bit of how I view my diet. I am going to be trying a few new things. More plant-based fats and new ideas. I will be sharing that with you as well. In case you are interested, or find yourself dealing with Fibrosarcoma, Cancer in either pets or people, I have included the links I have found or have been shared with me. Life is always changing. I have learned that no matter how well I plan, I must always have a backup plan, or be ready, willing and accepting to change that plan.

For more info on Fibrosarcoma in Cats:
http://www.vetinfo.com/cfibro.html

Dr Johanna Budwig's Diet & Protocol:
http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.healingcancernaturally.com%2Fpet-cancer-cure-testimonials.html&h=pAQEiEdX6
(This is the link for dog & cats, but it's from the more extensive diet for people)

ES Clear by Pet Wellbeing
http://www.petwellbeing.com/products/cat-cancer

Getting Back to "Normal"

Well, here I am...1 1/2 months after my last show.(NPC Governor's Cup, March 24th, 2012) and here I am, back up to 136lbs, 20%BF which is where I was in November. It's not inspiring, it's not something I post a lot about, but it's life.I am not sucking in or posing in these photos. Just me.

I let myself pretty much eat what I wanted. Which I totally enjoyed! Don't get me wrong, I started every day well, but by the end of the day, all I wanted was CAKE!! Being a competitor and trainer, you are also under a LOT of scrutiny. I could be eating something and someone will come up and ask how many grams of sugar? or oh that must have preservatives! or any other derrogatory comment they feel entitle to as I'm struggling finding my own balance.

So now I'm at that point where I am once again enjoying making my healthy food. Things that I was afraid to eat before(dairy, cottage cheese, cheese, tuna, whole grain bread - HEALTHY things!) I am now eating. And I am back in control. From this point on, I want to diet in a more healthy fashion. I can't have a diet where I can NEVER have something, or completely cut something out.

I have finally been convinced that I have enough muscle. I keep wanting to build more, but it seems as the Figure gals are coming down in size, so I need to concentrate on getting as tight as possible. My goal is to diet my way back down 10lbs, and the once I am in the 125lb range, I will Diet hard for 4 - 6wks to get Stage Lean. Because my life, job, schedule and sanity are important to me. And I believe my body responds better that way.

I am currently trying the method and supplement in Jim Stoppani, PhD's "7 Scientific Steps to a Camera Ready Body". This is also a test run for me to see how it works, and if it works as I think it will, I will use it for my competition prep. You can see it through the link below.

7 Scientific Steps To A Camera-Ready Body 

by Jim Stoppani, PhD Jun 30, 2011

http://www.bodybuilding.com/fun/7-scientific-steps-to-camera-ready-body.html