If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane. I know a lot of restaurants serve this as well.
Last night, we recreated this masterpiece for my prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.
1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.
You can modify anything here just adjust your macros.
If you take out the whole egg you can take off 5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!
BRO ALERT: If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.
The mister has been binge watching “Top Chef” so my prep has gone to level 3000.
This sandwich is the bomb and the macros are fierce! Seriously, you can use whatever you want to make your own to fit your macros but this was one I had for Brekkie!! It’s a good pre workout too.
2 slices 97/3 Ham
1 slices FF turkey
100 calorie english muffin
1 slice FF cheese
1/2 egg whites
Splash of vanilla
Mix egg whites and vanilla together
beat it until it is frothy
Drop the muffins into the mixture and let it soak up the eggs.
Fry the bacon and turkey in a pan with some cooking spray.
Remove from the pan.
Put the muffins in the pan and pour the rest of the mixture on top.
Flip them over then put the turkey and ham and cheese on the muffin.
Close it like a sandwich. cover the pan so the cheese melts.
Serve with syrup and jelly or powdered sugar if you have the carbs.
Your macros will vary but you can make it fit, even with some
I know you are working hard on your prep!! Keep going!
We all made it through the holidays. Some of us are fluffier and some no worse for the wear. The beginning of a fresh new year, signals SHOW SEASON. Everyone is baking chicken and veggies (not me) and buying up the gallon jugs of water!
I have 16 ladies competing this spring and we are fired up and ready!!
We are super excited to bring UFE Rampage to St. Louis in just 16 weeks! This will be a great opportunity for athletes to have a truly amazing competition experience! This show is going to be something St. Louis has never seen with the categories of Fitness Model and Glamour. If you are competing in NPC Midwest or NANBF Liberty, you can do UFE! We are the week in between!!
Right now, you can register for UFE shows for just $75! Here’s the link to Rampage
I’m starting my show prep a bit early. I’m competing this year in UFE Fury in Chicago, June 3. This show is a Pro Qualifier which means if I win, I can earn my pro card. It was a tough decision to turn around and start a prep again, but I’m ready to do it. I have several pole and fitness photo shoots this spring so it’s a good time. I will finish my year with UFE Worlds in Toronto, November 2017.
When I look at my stage pics, I’m always feeling a little crummy about how my skin looks so muddy with that spray tan. I feel like it never looks like ME on stage. This year, I did not hire hair and makeup because I need to commit to creating my own look.
I went to You tube and watched the same videos everyone watched. I bought every product on those videos too.
She spent 4 hours with me to construct a look that will be perfect through all my costume changes. She taught me how to hold the brushes and how to contour, MY face so my photography looks great.
I feel like a lot of girls have skills in makeup and while I’m a total cosmetic junkie, I never progressed at all in doing it well. So it’s going to be a real challenge to commit to this aspect of competition.
My skin looks really pale here but we already have put a formula together to mix shades once I know how my spray tan comes out. This will allow me to get the right amount of color without being fully chocotaco tan on my face.
Rachael put a lot of emphasis on my eyes and we are using glitter and we will use fluffy lashes too.
So now, the ball is in my corner. I have 4 hours worth of instructional video ready to conquer this.
Oh man, it’s been a long time since I wrote a blog post. It’s been so crazy.
My mother in law says I have “luxury problems” being that I’m so busy with my business and what not. Ok.. maybe so here’s what going on.. the short version.
Photo shoot went really well.
Took 7 girls to NANBF Southern States Classic in Liberty and we came home with 5 trophies. Everyone looked great! We are back to work, heads down and grinding for next
season. UFE Rampage STL is April 22, 2017! We have 10 girls already training for this show! We also have some amazing athletes getting ready to compete in just a few weeks. Squeee!! I can’t wait to show you!!
Sick Last week, I was starting my own prep and got really sick. The lady at Brow Art in the mall used a communal eye liner on me and I ended up at the ER sick as a dog. GROSS. I was so sick I wished someone would kill me. I haven’t been this sick in so long. I missed my son’s graduation! This was a pretty bad week. I think missing his graduation was the worst day of my life. I’m so glad he understood. I’m so proud of him.
I’m finally feeling better. I am going to start my full on prep in the morning. I have 8 weeks until my 20 year wedding anniversary Trip in Vegas with the Mister. Here we are in Nashville at Miss Pole Dance America Championships!
Miss Pole Dance America!!
Prep: I’m ready. I have a game plan in place. I’m pretty freaking psyched that my girls are training with me this time. We are at a new gym and have added in some sled training. I can already tell my legs are better. I need to really bring it this year.
My prep is long. I’m taking it slow as usual but I’m going a bit of a different route this time. I will fill you in later about what I’m doing. Right now I’m just going to get a little leaner before Vegas then spend the last 12 weeks to finish it out. I will be 51 at this show, UFE Halloween Mayhem.
I’m not really feeling 100 percent but I’m heading in with the right mindset. My before pics are done already. I’m puffy from the meds, I haven’t trained for over a week so.. this should be interesting!
So that’s the short update: Here’s how my whole weekend looked. This is Roo. She trains with Lou Ferrigno. She eats totally Bro.
Do you want to get a lifted, round, peachy booty that salutes? Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough? It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years. Picture 1 is from my show in 2013. Picture two was 34 months later. I am 100 percent happy. I am a 50 year old woman who has put on muscle. I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal. And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their dumb Shredz asses? Do you feel like your changes should come over night? Of course you do feel that way. I do too! We have to stop and remember that we are natural body builders! We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing because everyone is looking for a quick fix. Don’t fall for this!
Cutting grows nothing!
One thing to remember is: You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss) and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner. If you live in a deficit of calories so you can ‘stay shredded’ chances are you aren’t really shredded plus you probably haven’t been in the caloric surplus you need to build muscle. EAT!
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE. UFEshows.com. I want more of the Oxygen Magazine look anyway. I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.
Jax started on my team late in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter. Pasta is her favorite. Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it! She built what she wanted!
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels, lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food. If you were looking for the secrets.. this was it.
Lovely and so sweet, Ash joined my team in late 2015. These are her booty changes in just a few months. She just took 2nd place in her first NPC show.
Her judges comments said she was spot on in her conditioning and physique! The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!
Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB. She was willing to eat and grow! She loves pancakes! Oh.. how did she do??
Three wins for Rowan! Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next NPC show in 2017. This athlete is on a mission.
Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!! She nailed her macros.
You can do it If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient. You must stop comparing your results to others. You must be willing to eat in a surplus to get gains and you might feel fluffy! So what. Get some stretchy pants and rock them! We get it. We are here to support you! Three cheers for strechy pants!
My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam! We might be a good fit.
I wish you success in your competition!
Hey oh! I’m at the gym.. again! I’m smiling at YOU!
I can’t believe it’s been almost 8 weeks since I had my gall bladder surgery! I was a hot mess for a while but I’m healed and feeling awesome. Anyone who even bothers to read my life-casting stuff.. just know I use this as a timeline for my progress.
One of my bodybuilding sisters, turned me on to a brand new gym that is close to my studio. It’s a perfect fit for me. It has the best equipment I’ve ever worked with in over 33 years of training. I’m able to do most everything at Sleek but this is a perfect fit. I am feeling so pumped right now!
Prep: I started in January, prepping for my photo-shoot. I am now 6 weeks from that.
I wrote a brand new plan for myself to see how my body would change. I love it. One thing I want to note is that post surgery, my food has been about keeping my digestive system happy. I can’t digest much fat so I literally eat about 5g fat per meal. Certain foods make my stomach hurt! I have made peace with my food situation. I’m focused on my physique and my health. I am sitting at about 2000 calories a day and I’m very happy with my slow results. I don’t even know what I weigh. My clothes are getting too big. Seriously… I fluffed so hard over the holidays. I know I added some muscle but I am excited to NOT feel fluffy!
My next competition
My next show is UFE Halloween Mayhem, October 29 in Chicago! I am beyond excited. I am so happy in this federation. I really, really like the people. The experience was amazing. I’m going to compete this year as Master’s Glamour (like VS fashion show) and Fitness Model categories. I am not doing bikini. I will be upping my macros a bit post shoot to continue to build for this show. I will come in with a better package this year. I get two costumes and two bikinis! I’m meeting my costume designer this week!
Current situation: This is happening in prep:
Sometimes that bike.. tho! Getting snap chats from my team!
Booty/Hammies are changing with my new workouts:
Legs are my hardest area to bring in. I will be successful this year.
SleekBikiniTeam: OMGOSH I am the luckiest coach. I have the best, best team of women competing and in off season. I have two lovely online ladies very close to their April shows! Our local team is prepping for NANBF and there are 7 girls representing TeamSleekBody in late April. Everyone is looking spot on and feeling pumped. Suits are ordered and we are going to bring it. We have a full roster of amazing athletes heading in to the summer and fall ready to kill it!
It’s now the summer prep season so my studio clients, brides and lifestyle clients are pushing hard. Every day, I get to wake up and train alongside these awesome women.
They bring their best everyday. Progress, not perfection. We are sisters in iron and macros and we are Justin Bieber fans too. lol
Bikini Competitions are the “new wedding”!! I spent more time selecting all my suits than I actually did selecting my wedding gown 20 years ago. If you are new to competing, it might seem overwhelming. Have no fear!! This is the fun part!
What kind of suit do I need for my bikini competition? If you are doing bikini, the suit you will buy will be like these!
You can see that suits come in all colors and styles.
They are two pieces and have connectors . Most girls have their suits custom made but many designers have ready to go designs available. They come in all price ranges.
If you are FIGURE, your suit will look like this.
Figure suits are connected and cross in the back. . This girl looks awesome.
If you are a figure girls, this is the suit you will buy. It can be blingy, very blingy, plain, OMG or in between.
You need to know!
The bottom cut of your suit will depend on the federation you compete in.
You will check with your coach or federation guidelines on their website for more details. NPC will be a much smaller cut.
Many natural federation like NANBF require the moderate back.
UFE bottoms should cover 30 percent of the glute. You can go with Standard back.
If you are doing shows in different federations, you can order two bottoms with your top.
When do I order? Typically, suits are ordered 8 weeks out from your show. Some designers require more time because of stoning or volume of work load during the show season. You will find that info on their website. If you need it, many designers have a ‘quick ship’ or quick turnaround for an additional charge.
I’m so excited, I want to order it now. Please don’t. We have seen time and time again that jumping the gun will bite you in the booty. If you are 8 weeks out the designer will know how to cut it for show. Most ladies who pulled the trigger early had to have their bottoms remade because they looked like a diaper. You have no idea how tiny you will be at show. They won’t fit until right before your show.
Ack. there is a sale and I want it. You could pay your designer for your suit and place the order 8 weeks out.
Where will I find designers/suits to look at?I love Instagram! If you look for #competitionbikinis, #competitionsuits, you will find some amazing designers!
Google will give you some great results too, but you’ll miss out on some of the newer designers. I say.. use IG!
Glamfitbikini’s has the coolest IG page on the planet. @Glamfitbikini
They get big ups for color coding their entire feed. They are in Australia but ship to the US.
Katkinis has some beautiful suits!
The connectors!! Another cool designer is @Bikini_voronina_Official
How much should I spend? I bought my first suits from RavishSands.com. They are amazing to work with. There are so many price points when you are selecting your suits. Pricing can depend on amount of stones, upgrades in stone colors and connector choices. You can spend as much as you want!
I’ve had suits that were very blingy but this year I went with the stretchy sequins !I bought my suit this year from a picture I saw on IG! @crystallinibikini/ I paid $180 for it and it’s my favorite suit! I actually felt that the stretchy sequin fabric was a better fit for my implants! I had some trouble with my stoned suits coming up . I love the connectors. Sequins looked great on stage too!
You can also buy plain suits and stone them yourself if you are up to the challenge!!
My new obsession this year is Muscle Dazzle. I saw a girl at my last show with a fantastic suit from them. It came in a pretty sleeper box! Their prices are fantastic!
Does color/style matter to judges? Tamee Marie her self told me that blondes in pink suits is cliche. I don’t know. I’ve been to lots of shows and the ONE thing I do know is.. the total package matters. If you pick a suit that makes you feel awesome, look awesome and you rock it, that counts for a lot. I love blingy suits on stage, the lights make them look amazing but I’ve also seen girls with plain suits win. Oddly, a girl won in bikini wearing a figure suit at one show. I don’t even know how that worked out, but my guess is ‘suits’ aren’t the thing that makes the judges pick you over another girl.
Suit designers I like RavishSands.com
They are very very good! This year, they remade my old suit bottoms to fit the federation I was competing in. I sent them the bottoms and they had them back promptly! Great customer service too. I have had amazing luck with them.
I got my suit! It doesn’t fit! If you are a girl who has to lean out for stage, your suit may not fit until the last week. If you try it on 3 weeks out and you still have work to do, try not to panic. It will fit! The designers are good at their job!