FITNESS
o to 100!
I’ve been thinking about it for a while, going back and for, plugging the numbers and contemplating dates.. but it’s decided.. I’m competing in 8 .. & 13 weeks!! Can you tell I’m excited?! In 8 weeks I’ll be competing in Figure (they don’t have Fitness) at the OCB AZ Natural (August 28th), then Fitness & Figure at either the NPC San Francisco Championship or the NPC Washington Ironman Fitness (both October 2nd). (I’ll talk more about the difference between different federations in a future post.)
I really wanted to compete in a national NPC show this year, since I’m qualified in both Fitness & Figure, but life, school & business got in the way. Actually the “got in the way” things were all really awesome circumstances and opportunities… so no regrets. But unfortunately there aren’t any national shows with Fitness, within a budget-friendly area (the west coast seriously needs to step it up!), that I could be ready for, this year. However, if I do well enough at the October 2nd show it would qualify me for the following year, giving be opportunity to save up money and hopefully get to compete nationally in ’11.
So basically I just went from o.. ok maybe like 20.. to full throttle. With only 8 weeks, I need to be dieting since like yesterday :p and need to keep going strong with cardio.
SS
Great great great fitness day today! I started with Steady State cardio. This is actually one of my favorite ways to do SS because it get the HR up, is great when my legs don’t want to sprint first thing in the morning, and it makes the time go by faster:
Around & Around We Go: Incline at 10.0, speed at 3.2mph. Walk 30 s forward, quarter turn, side shuffle for 30 s, quarter turn, jog backwards for 30 s, quarter turn, side shuffle the other direction for 30 s. Do that for 25 minutes 
After that I did another 20 min. of resistance intervals on the Elliptical. Today was Shoulders & Back: Arnold Press, Lat Raises x3 (see below), Rear Delts, DB Rows, Pull-ups, Pulley Front Rows, Pull Overs.
I finished off the day with an awesome 90 min. Flow Yoga class. I’m finally starting to see changes in areas that have been tight for a while, and did a couple things I’d never done before.. I left floatin on air
Exercise of the Week: Lat Raises x3
Lat raises are a staple of Shoulder days. Ya’ll know I’m always a fan of heavy weight, low reps, but often times I find the things I don’t want to do.. are often what I need. I like this combo, because even though it’s lighter weight, if you’re doing it right, you’ll definitely feel the burn! Super simple
Sitting on a bench with DBs:
15 regular side Lat Raises
15 Front Raises (stay seated, change the range of movement so that you’re going to just above your knees)
NUTRITION
A few highlights from the last couple days..
Breakfast Pancakes
An old favorite I haven’t had in a while, Kabocha Protein Pancakes!..
Just uploading this photo makes me want another..
Plain & Simple Protein Pancake topped with a couple tablespoons of plain Greek Yogurt & Cinnamon..
Snacks
Diet Spinach Bar with Chicken Breast and Curry..
Scrambled Eggs (2 whole Eggs + 1/2 c Egg Whites) topped with a tbsp of Salsa & Hummus..
A speed meal! By the time I got home from running errands, I was ravenous! So into the bowl when a whole bunch of randomness: low-sodium deli Turkey, Mushrooms, Artichokamole, 1/4 c Cottage Cheese..
Delightful Dinners
Reduced-Carb Grilled Club Quesadilla..
And tonight it was a simple Spinach Salad with grilled Chicken Breast, Sundried Tomatoes and Fat-Free Feta..
Dessert Masterpiece
You know I’ve been obsessed with the Ice Cream Maker, and every night have some sort of frozen deliciousness. Tonight’s was perhaps even more lovely..
Chocolate Protein Almond Ice Milk + a Protein Coconut Cookie = my kinda Cookies & Cream
Protein Almond Milk Ice Cream
1/2 – 1 scoop Protein Powder
1.5 c Unsweetened Vanilla Almond Breeze
1/2 tsp Vanilla Extract
1/4 tsp Xanthan Gum
Stevia to taste
Optional: 1-2 tbsp Unsweetened or Raw Cocoa/Cacao Powder, 2 tbsp Sugar-Free Syrup, 1 tbsp Green Tea Matcha Powder
Blend everything for a minute. Pour into Ice Cream Maker and let it mix for 25 minutes. Enjoy right away!
I’d totally forgotten about that Cookie Recipe, love having a blog to keep track of these things 
Protein Coconut Cookie 2.0
1/2 scoop Cake Batter or Ice Cream Sandwich Protein Powder
1/2 tbsp Coconut Oil
3/4 tbsp Unsweetened Vanilla Almond Breeze
Mix, then microwave for 40 seconds.
FUN
Any big 4th of July celebration plans? I’m probably going to be pretty lame and catch-up on work.. and double of the cardio!
Fun Links
Wow, good luck. Thats A LOT of exercise! hope you dont wear yourself out too much. What do you drink? water or tea/coffee? diet soda? just curious.
That dessert looks delicious! they always do!
Twitter: NourishedFit
says:
For working out or just normally? I drink over a gallon of water a day.. but it has crystal light in it.. that's the only way I can drink enough. I also drink coffee with unsweetened almond milk and tea. Never been a big soda person.
I also struggle with enough water, I cant stand the taste, I know, I'm weird. I was asking for both working out and normally. I need to cut back on diet soda, its kind of guilty pleasure cause it makes me bloat up.
I need to make those cookies for our BBQ this weekend. No one will ever know their healthy, haha. Love it Have a great sweat session and happy 4th!
That is awesome, girl! Good for you!
Congratulations on your decision to compete in two upcoming shows! I will be competing in an OCB show myself in mid-August (in Baltimore)! This will be my second with that organization….I competed in an April show as well. Good luck with your contest prep. I'll be continuing to check your blog daily for interesting contest prep meal ideas. You always have such crafty concoctions that seem to make low-carb dieting a breeze…especially your protein "treats"! You make me want to invest in an ice cream maker! lol!
-Monica
Twitter: NourishedFit
says:
oohh good luck to you too! I use to live in Baltimore and would love to make it out there to compete one day. And as for the ice cream maker.. get one
.. I promise it will be worth every delicious penny, especially when dieting!
Thanks, Alyson! I remember reading that you used to live in Baltimore! I actually live in Charles Village right near JHU.
When you have a sec, can you tell me the brand/model of your ice cream maker? Thanks so much!
-Monica
Twitter: NourishedFit
says:
I lived in Federal Hill right across from Sam's Bagels. Working out at Fed Hill Fitness is where I first caught the fitness bug (& fell for kickboxing :p). My Ice Cream Maker is just the standard model from Cuisinart (white with grey lettering).
Federal Hill is great. That’s funny, I recently fell for kickboxing too! I’m not much of a class person, but I started taking spin and kickboxing to try to mix up my cardio for contest prep. Now I love them both!
Thanks for the ice cream maker model! Protein ice cream, here I come!!
I did a high rep workout yesterday myself just for funzies. That's kind of sad isn't it? LOL. I need to try the seated front raises. I did the lying shoulder press – hello 3 freaking pounders. I almost gave those away, glad I still had them for that LOL
Congrats on making it official! I look forward to following and following you on your journey!
Twitter: NourishedFit
says:
Thanks! Will you be at the July show?
Congratulations on deciding to compete. I am SOOOOO excited for you and also excited to see what you do to prep with food and exercise. 8 weeks until your competition, WOWZA! Also eager to read your post on the differences between the organizations. I agree, the west coast really needs to get up to speed in the competition arena.
woohoo!!!! i'm excited for you
if you change your mind..i'm doing nationals in Texas…we could travel/room together….just an option!! 
:)
Twitter: NourishedFit
says:
Oh you're evil :p haha, nah.. I would love love to do that show, but not sure I'll be in national show shape by then.. just have to see how the next crazy 8 weeks play out.
Congrats!! I can't wait to see all your preparation! You will rock it!
That is my kind of dessert too! Sure beats a dairy queen coma!
I finally found kabocha! so excited ot make these pancakes!!
so excited for you and your upcoming competitions! you are goingt o ROCK the stage! i wish I could come watch you in actiion!!
Twitter: NourishedFit
says:
Yay! I hope you love it as much as I do! And I am determined to make it out to Boston sometime soon.. for any reason!
You go Alyson!!!!!!!!!!!!!!!!!!!!!!! Love that cardio workout & I have done the exercise of the week & that burns big time! Have a great holiday weekend!
Twitter: NourishedFit
says:
Thanks
And you too!
Hooray for the comp dates!! I'm going to have to try that steady state routine some day.
Ahhh! New excitement! LOVE IT! I am 15 weeks out and I am more motivated this time too, excited to see what your blog will bring while you are on the 8 week fast track. Sending Positive energy your way!!!
Oh no!! I have to compete against you?!? At least I'll know someone backstage..we'll have fun!
Twitter: NourishedFit
says:
We'll have so much fun!
Well, I'm so excited for you! I'm also interested to follow your progress over the next few weeks!
Hey lady, congrats on zero to hero…like overnight! Nothing on your radar screen…and BAM 2 shows. Well, im sure it was on your screen, you just didnt mention it
So happy for you!!! If you find yourself anywhere in So Cal at all, I would love to see you!
Have a great 4th weekend!!! And enjoy all the training i know you're gonna be doing!!!!
Alyson! Congrats! I am so excited for you! You have my full support and if there is any way I can help LET ME KNOW!! Have a great weekend!
Barbara
go girl! you're gonna do well n flourish
i also love switching it up on the treadmill, side shuffles, and other things that make me stare but i am sorry they arent as coordinated as me!!
i also like doing front, side, rear delts as a tri-set…
and yes as always i loooovvee the protein ice cream. makes me want to die for an ice cream maker.
xoxo