Two Weeks!

Hey Everyone! So I’m officially two weeks out until my figure competition! I've got my suit, shoes, tanning set up, hotel, etc. I’m super excited! I’ve been doing a lot to prepare! I’ve always thought working out and eating healthy was enough prep for this sort of event, but it’s a lot more! I’ve had fun learning about how this all works and even the joy of learning in and of itself.

 

I’m really eager for this competition! My first one ever, so I am having many emotions. I’m sure I’ll have many more emotions when it’s within a few days of the actual competition, but I feel I’ve really prepared myself for this competition, mentally and physically. It’ll be awesome!

Like I said earlier, I have two weeks left until pre-judging, so I’m in my legit cutting phase. My nutrition guide right now is pretty repetitive, but definitely nutritionally valuable. I eat a lot of green vegetables, tuna and chicken, lots of egg whites, and some other veggies.  It’s been really tough to stay on such a bland regimen, but I know in the end it’ll be worth it. It’s also good for me! There are rewards and consequences to everything!

My workouts have remained the same, for the most part. I’ve added in a lot more cardio though. Morning runs, weights, more cardio. It’s a good thing I love cardio! And love working out! Well clearly I love it all!! I have a passion for these things! Health, training, learning, it’s all so fascinating. Anyway, officially two weeks away from competition! I’ll update you more later; of course!

 

 

I took this pic a few weeks ago, this is my competition suit! I'm so excited!

And it's my favorite color, purple!! More pics coming later!

 

 

Nine Weeks Out

Well so much for a bi-weekly blog...sorry guys! I'll do better.

A lot has been on my mind the past couple months;

Especially with the goals that I’ve made for myself. So in regards to the post title, “nine weeks out,” I decided I will be doing my first body building competition! The competition is in nine weeks! I will be competing in Figure! Right now I am in the cutting phase of my regimen and it is Cray-ZY! My nutrition is super strict and my workouts are killer! But most of my results will come from my nutrition, naturally! J I’m really excited for what will happen and how everything will turn out! I’ve had my struggles and non-motivating days, but I push through and find ways to keep going! I will be better and I will progress! And YOU can do the same!! Those who read this, ask me questions, compliment me, all of the above, give me so much more motivation then anything else could! Therefore, THANK YOU!

 I plan on catching up with social media too, such as Instagram, twitter, etc.! So keep a look out for those here soon and then...#followme! J

 

 

Triceps and Abs...my favorite to train!

 

Abdominal's + CLA

CLA

Conjugated linoleic acid

One of my favorite supplements is CLA. CLA is really good for targeting belly fat, on top and underneath your abdominal muscles, plus other benefits. Combining CLA with a good thermogenic, will burn more calories intra/post workout and will produce faster results. You should take around 4 CLA capsules a day. Two capsules in the morning and two before bedtime. It’s good to take in the morning, (take a multivitamin too) because your digestive system is really kicking and then before bed because it will burn throughout the night while you sleep. Another perk of taking the CLA before bed time is it won’t keep you awake. You will still sleep through the night without being bothered by a jittery feeling or restlessness. One of my favorite supplements. Try it out, let me know if you like it too!

Here is a good abdominal workout:

Exercise	Sets/Reps
Lying Leg Lifts	3x15
*Cheat up-Slow lower	3x10
Bicycle Crunches	3x20
Scissor kicks	3x15
Mason Twist	1x50-100

*Cheat up Slow lower: raise yourself any way you can, (for example, throw your hands over your head to generate momentum). Whatever you choose, just don’t aggravate your neck or back. Then lower yourself at a slow tempo. When your angle gets harder go even slower to really target your abdominals.

If you have any questions about what the exercises are, add it in the comment box below and I’ll be more than happy to explain! J Train hard!!

Earn your body!

--Blythe Thompson 

Recently and Home Workout

So I’m clearly not super great at posting. I apologize about that. But what I’m going to try to do is post bi-weekly newsletters and updates! Hopefully with a busy and stressful life I can do that!  Lately I’ve had friends, family and even strangers ask me about fitness, working out, nutrition, etc. It's been a great respect and honor to have others trust my knowledge in these fields. Therefore, thank you. I will continue learning to ensure that I can give you all the information you need to succeed.

As of this past year I’ve decided I am going to figure compete! Hopefully one day being sponsored by a supplement company, such as Dymatize or Cellucor, etc. and even possibly becoming Pro. But as of now, just a personal investment into the sport. It takes a lot of hard work, dedication, discipline, and focus to accomplish this. If you would like, follow me with my training and eating here, I could definitely use outside support and motivation! I’ll be posting updated information, pictures, workouts, and recipes here too. This is going to be a lot of fun!

For now though, here is a simple yet sweat drenching workout you can do from home:

Beginner level, full body workout, kettle bell and bodyweight
5 cycles: add 10 reps each time

Exercise Reps Bodyweight Squat 10-50 Push Up 10-50 *Sprint 20-30seconds Burpee 10-50 Kettle bell Swing 10-50 *Sprint 20-30seconds Lying Leg lifts 10-50 Bent Over Row 10-50 *Sprint 20-30seconds One Arm Snatch 10-50 Bodyweight Lunges 10-50 *Sprint 20-30seconds Rest 1 minute, repeat *The Sprint can be done outside but if not outside, variations are: a Fast Jump rope, fast High knees, or treadmill if available, and if you know what mountain climbers are, those can be done as well.

Earn your Body!

--Blythe Thompson

Nutrition w/40-day Body

I’m sort of changing this “every-day” blog into a fitness motivation type of blog, with probably an occasional life moment. Hopefully everyone will be okay with that. Anyway! Main reason for today’s blog is Nutrition! To continue on with the last post, the 40-day body, I thought it would be good to go into more detail on the nutrition/eating part of it.

 

So, as I said in the last post, on days you don’t work out, eat light. Anywhere from 500-1200 calories. On days you do work out, consume 1000-1500 calories. Eat chicken, brown rice, broccoli, tuna, asparagus, spinach, etc. Lots of vegetables and proteins. Do your best not to cheat, prepare your meals the day before. Now this has definitely been generalized. The workout and nutrition is solely based on what type of results you are wanting. Such as, losing weight, toning, gaining muscle, gaining weight, etc. The list can go on and on, especially if you want to target areas and definition, that’s beside the point.

Therefore, this is a type of diet/nutrition plan that can help get you started.

Nutrition/Diet: Phase 1of 2, two week phase
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	1 tsp cinnamon 3 egg whites 1/3 cup oatmeal	3 egg whites 1 ½ oz Cream of Rice	1 tsp cinnamon 3 egg whites 1/3 cup oatmeal	3 egg whites 1 ½ oz Cream of Rice	1 tsp cinnamon 3 egg whites 1/3 cup oatmeal	3 egg whites 2oz homemade hash browns	Fast
Snack	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes
Lunch	2 tbsp balsamic vinegar ½ c brown rice 4oz chicken 1 small salad with pico	1 corn tortilla 4oz chicken breast 1/2c zucchini	2 tbsp balsamic vinegar ½ c brown rice 4oz chicken ½ c baby spinach	4oz ground turkey breast 4oz baked sweet potato	½ c brown rice 4oz chicken breast 4oz green beans	2 tbsp balsamic vinegar ½ c brown rice 4oz chicken ½ c baby spinach	½ c black beans 4 oz chicken 1oz avocado 4oz broccoli
Snack	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato	4 oz turkey breast ½ c brown rice	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato
Dinner	10 almonds 4 oz asparagus 4oz chicken 1 scoop Protein Shake	10 almonds 6oz broccoli 4oz chicken 1 scoop Protein Shake	2 tbsp balsamic vinegar 10 almonds 1medium salad with pico 4oz chicken 1 scoop protein	2 tbsp balsamic vinegar 10 almonds 1medium salad with pico 4oz chicken 1 scoop protein	1oz avocado 4oz asparagus 4oz ground beef 1 scoop protein	10 almonds 6oz broccoli 4oz chicken 1 scoop Protein Shake	10 almonds 4 oz asparagus 4oz chicken 1 scoop Protein Shake

 

Nutrition/Diet: Phase 2 of 2, two week phase
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	3 egg whites 1 tbsp flax seeds 1/3c oatmeal	3 egg whites 1 tbsp flax seeds 1/4c grits	3 egg whites 1 tbsp flax seeds 2oz homemade hash browns	3 egg whites 1 tbsp flax seeds 1/3c oatmeal	3 egg whites 1 tbsp flax seeds 1 ½ cream of rice	3 egg whites 1 tbsp flax seeds 1/2c oat bran	Fast
Snack	3oz chicken breast 3/4oz Walnuts	3 oz chicken breast 15 almonds	3oz chicken breast 3/4oz walnuts	3oz chicken breast 2oz avocado	4 oz ground turkey 3/4oz walnuts	3oz chicken breast 3/4oz Walnuts	3oz chicken breast 3/4oz Walnuts
Lunch	1c cabbage 4oz chicken breast 2 corn tortillas	1c cabbage 4oz turkey breast 2 corn tortillas	1/2c zucchini 4oz turkey breast 4oz baked sweet potato	1c cabbage 4oz chicken breast 1/2c brown rice	4 oz asparagus 4oz beef 4oz baked sweet potato	1/2c zucchini 4oz chicken breast 2 corn tortillas	4oz green beans 4oz chicken 1/2c brown rice
Snack	½ banana 1tbsp flaxseeds	3oz blueberries 1tbsp flax seeds	½ apple 1tbsp flax seeds	1/2 grapefruit 1tbsp flax seeds	1/2 orange 1tbsp peanut butter	1/2 banana 1tbsp flax seeds 3 egg whites	1/2 apple 1tbsp flax seeds
Dinner	2oz avocado 1tbsp balsamic vinegar 1med salad with pico 4oz turkey breast 1 scoop Protein	3/4oz Walnuts 4oz broccoli 4oz turkey breast 1 scoop Protein	1oz avocado 4oz broccoli 3 egg whites 1 scoop Protein	3/4oz walnuts 1tbsp balsamic vinegar 1 ½ c baby spinach 4oz chicken 1 scoop Protein	1oz avocado 4oz asparagus 5oz chicken 1 scoop Protein	1oz avocado 1 ½ c baby spinach 4oz turkey breast 1 scoop Protein	1oz avocado 4oz asparagus 3 egg whites 1 scoop Protein

 

Again, this is generalized. I’ll be honest, I missed a meal or snack here and there; it was hard to eat that much food in one day. If you can, that’s great! If you can’t, just be sure to be getting your proper nutrients another way. Whether that be in a form of a meal replacement, vitamins, supplements, etc. Also, you can always switch up the food. This schedule was personally for me and I don’t like seafood, but if you do then you can replace you chicken or turkey with a type of lean fish. It’s all about what you intake and how much you intake. It truly is the saying, ‘you are what you eat.’

 

Women, if you are looking to lose that stubborn weight, stick to this plan and on the “off” days of working out, consume less than what is given. Not a huge depreciation, just minimal. The object is to confuse your body. Not to the point where it is scared and stores fat, but to the point where it doesn’t know what to do with it, so it gets rid of it.

Men, if you are looking to lose fat, but also gain muscle, stick to this as well, but add a couple carbohydrates. Such as, one meal that’s a pasta or one meal that has some mashed potatoes, etc. Keep the calorie count up and you’ll be in good shape. Although, still stick with the regimen of “off” days eat light and “on” days eat heavy.

There aren’t many fruits to this diet. It is tough, but your nutrition definitely comes from eating green vegetables. Well, vegetables in general. Fruits are starchy and have tons of sugar in them. Although it is a good sugar, your body won’t intake it as that. It’ll store as a fat and it’ll become more and more stubborn to get rid of. But I don’t think the occasional apple or orange will hurt you, just be cautious and conscious of the decisions you make with your nutrition/diet. You’re the only person who knows, it’s on you. Always has been.

So be conscious of your health, soon you’ll want to eat healthy because you enjoy it, not out of force or hate, but rather something habitual. It’ll become a habit that YOU worked hard for and that YOU EARNED. Don’t ever accept less. Strive to be more, to be better, to progress to something you’ve never achieved! YOU can Do it! I’m right there with you!