ahh you guys are the best! Thank you so much for all your encouragement & well-wishes :) I certainly have my work cut out for me, but I love a challenge, an really there’s nothing to lose. If the competition date comes and I’m not the best I could be.. I’m not going to stress because I will do everything I can in the meantime, I’m just competing in Figure, it’s a new federation and no need to put extra pressure on myself.. whereas the 2nd show in October is where I want to absolutely be at my best to rock Fitness with a new routine. Going to be crazy!


And next super exciting thing.. my new company website is up! I talked a little about my health & fitness coaching company, Your Nourished Life, in this post and under the ‘Health Coaching’ tab above.. but as of this evening, the new website is up! Go to A huge thanks goes out to Stacy Kvernmo (aka @funstacy.. and fellow Fitness competitor) who designed and built the site.


I love love love Kickboxing! Seriously, there’s nothing much more fun, in the cardio workout world, than a great KB class! I started today with a Leg Workout mainly focusing on Quads & Glutes (already did Hamstrings twice this week after messing up my split, oops): DB Lunges, Hack Squats, Leg Press, BB Squats, Kickbacks & Leg Extensions. Then it was off to KB.. I have a mean round-house kick.. don’t mess :p

This weekend is all about Cardio for me, starting with Boot Camp in the AM!


Pre-workout I had a random mix of leftover fridge items before running out the door. This was ~1/2 c Cottage Cheese + Cinnamon & 1/2 a Plain & Simple Protein Pancake. It was the last of both, and I was in a rush. Actually that will be the last of the Cottage Cheese for a while..

Perhaps this wasn’t the most typical post-work “meal”.. but it just sounded so good, and really, it’s just a spruced up Protein Shake 😉

Peanut Butter Protein Ice Cream Sundae

1 scoop Ice Cream Sandwich Whey Protein Isolate (by MGN)

1 c Unsweetened Vanilla Almond Breeze

2 tbsp Sugar-Free Peanut Butter Syrup

1/2 tsp Guar Gum

1/4 tsp Xantham Gum

Stevia to taste


2 tbsp Puffed Millet Cereal

0-Calorie Chocolate Syrup

Make the Ice Cream: Blend first 7 ingredients in a strong blender until smooth. Top with Puffed Millet and Chocolate Syrup..

The Stats: 151 calories / 3.1 g F / 4.4 g C / 26.3 g P


After my stomach was satisfied I did a little food prep, multi-tasking style: Plain & Simple Protein Pancakes and Sundried Tomato & Feta Turkey Burgers..

Sundried Tomato & Feta Turkey Burgers

1 lb Extra Lean Ground Turkey

4 tbsp Fat-Free Feta Cheese

4 slices Sundried Tomatoes

1 tsp dried Oregano

Garlic Powder, Salt & Pepper to taste

Combine all ingredients. Shape into 4 patties, and cook over medium heat on sprayed grill plan for 6 min. per side.

This was actually the first time I’ve made burgers, and I’m so happy with how they turned out. Naturally, I required one of these bad boys for lunch :p

Diet Spinach Bar topped with the last bit of Artichokamole and a Turkey Burger..

The rest of the day’s meals were on-the-go and went unpictured.. but it involved Tilapia (which I actually prefer eating cold.. yeah I’m a weirdo), Chicken Breast, another Diet Spinach Bar, and a Protein Coconut Cookie (using yesterday’s recipe).


It’s ladies Entourage marathon night.. what’s not to like about episode after episode of cutie patutie Vincent Chase?!

Hope you all have a wonderful & safe 4th of July weekend!


  1. Congrats! Thats so exciting!

  2. Awesome – congrats I know you are sooo excited!

  3. edenseats /

    YAY! So proud of you! give yourself a pat on your well sculpted back!
    PS I bought an ice cream machine thanks to you! what should I make first?

    • NourishedFit
      Twitter: NourishedFit

      Thanks! hmm that's a tough question.. I totally go through phases. Lately I'm lovely Chocolate Frozen Yogurt.. I can't wait to hear the recipes you come up with!

  4. Mackenzie /

    I was wondering how/if you count the calories in "calorie-free" products? I know that legally companies are allowed to round down to zero if a product is less than 5 calories, and that truly zero calories for a product is impossible. I know that it seems kinda crazy to fret over literally under 5 calories, but I (unfortunately) tend to use many calorie free products as flavorings, and so say I use a few servings at each meal and snack, well over the course of a day, I may have had up to 50 calories of "calorie-free" products.

    • NourishedFit
      Twitter: NourishedFit

      For "calorie-free" products, both sugar-free syrups & cooking spray, I basically just leave myself a little wiggle room with macros. When I'm dieting down and am being very particular I just mentally add in 50 calories or so into what my totals are and adjust accordingly.

  5. Congrats girl!! that's awesome!!!

  6. How exciting on your site. Have it bookmarked & will look around!

    Those turkey burgers look great! I usually make mine into a meatloaf but going to try this as a change of pace! THX!

    Have a wonderful holiday!

  7. Thanks for the shout out! Good luck at the upcoming figure show! What fitness competition is the one in October? NPC?

    • NourishedFit
      Twitter: NourishedFit

      You are very welcome! And yes, the October shows are NPC, just deciding which one to do since they're the same weekend. What's next for you? Are you doing FAP this year?

  8. BrandyC /

    My PT took me off all dairy during cutting, I notice that you are cutting out cottage cheese and presume that means all dairy, what is the reason for eliminating this food group? Very excited for you about your upcoming show!

  9. BrandyC /

    AWESOME website Alyson! Congratulations and best wishes!

%d bloggers like this: