Week 4 Competition Diet and Training

Ashley — Sun, 29 Apr 2012 03:16:43 +0000

I am just finishing my 4^th week in my competition prep and I can’t believe how fast time is going by. There have been a few changes in my life as well. I went back to working in the jewelry business four days a week on top of training private clients, teaching classes and training myself! My days are long and I have to be even more on my game on being prepared with my foods and workouts to make sure I don’t miss anything. It’s a lot but as the same time the job keeps me from obsessing to much about the competition. I make sure I have all my meals packed for work and that I find time to get all my work outs in. I have good and bad days depending on how well I slept but I am pretty much in zombie mode by the time I get home. I’ve had a few minor breakdowns due to exhaustion and not being happy with my workouts but I pushed through and am lucky to have the support system I do to keep me going. My diet is the same except I switched to eating organic meats and can taste and notice a difference.

I started posing in my heels and bikini, ha, that was an interesting day and needless to say I have a lot of practice ahead of me. I don’t think I will post again until after the competition due to my crazy schedule and zombie-like nights but I will still be posting pictures and postings on my KickAsh Facebook Page in the meantime.

Thank you again for your continuous support!

Week One of Training (and Diet) for the California Pro Figure Bikini Competition

Ashley — Wed, 11 Apr 2012 16:03:31 +0000

In March, I was living in New York working full time, visiting with friends and and pretty much living in vacation mode, eating and drinking whatever I wanted. I figured that when I got back to LA, I would begin competition training i.e. a strict diet and intense workouts. Although I had an idea of what to expect, my first few days of actually sticking to a new, more challenging regimen were harder than I thought.

I hired IFBB Bikini Pro Michele D’ Angona who has trained hundreds of competitors in figure/Bikini and fitness events. I am eating six small meals a day that consist of egg whites, lean protein, quinoa, yams, zucchini, asparagus and some whey protein. I am not allowed salt, sugar, soy, dairy, or gluten and I must weigh and prepare all my own meals to know exactly what I am consuming.

My first day was a bit of a disaster. I think I was overwhelmed and tried to do everything too quickly because I managed to burn a pot while making a batch of quinoa, failed to properly cook a dozen hard boiled eggs, bought the wrong chicken and finally, I took the supplements at the wrong times. After a mini breakdown, I took a few deep breaths and told myself to slow down and take this one step at a time. I walked over to Trader Joe’s, bought some more food and tried again later that day. I had a much better experience and prepared about three days worth of meals, all weighed out and put in their separate containers.

The next few days I was feeling great on the diet, but the workout was definitely kicking my butt, literally. Every day I target a new body part , do cardio and abs and after a month of leisurely working out my body was feeling sore. I had two family dinners, which I have to admit were difficult to sit through and not be able to eat anything. I was able to stay strong and told myself I am only training for less than two months, which isn’t a lot of time in the grand scheme of things – especially since other competitors train for three months or longer. My sleeping patterns have changed a bit. I am pretty exhausted by the early part of the evening, which means I am getting up no later than 5 am. I don’t mind because I am a morning person so I just get my work done even earlier. As far as being social with friends and family, I feel slightly isolated as far as what I can do with them, but I am trying my hardest to be around them as much as possible before I get sleepy or cranky. I can see how this can be an insolating experience. However, I know the reward of how I will feel and look will pay off at the end. Training, cooking, eating and the constant food shopping is time consuming and mentally I am always thinking about making sure I am prepared. I already see changes in my muscle tone after one week which makes me want to work that much harder.

One great thing about this new routine is that, Michele alters my diet and training each week which keeps things fresh.

Check back soon for updates and photos – have a great week!

Just to Clarify..

Ashley — Tue, 10 Apr 2012 12:21:50 +0000

I want to start off by clarifying exactly what I’m training for because I know many of you are curious as I’ve been asked if I’m going to become a huge bodybuilder. For the next roughly six and a half weeks, I am training with Michele D’angona in preparation for the California Pro Figure Bikini Competition on May 26 in Culver City. Per the IFBB Bikini Fitness rulebook:

The assessment should take the whole physique into account. The assessment, beginning with a general impression of the physique, should take into consideration the hair and facial beauty; the overall body development and shape; the presentation of a balanced, symmetrically developed, complete physique; the condition of the skin and the skin tone; and the athlete’s ability to present herself with confidence, poise and grace.

The physique should be assessed as to its level of overall body tone, achieved through athletic endeavors and diet. The body parts should have a nice and firm appearance with a decreased amount of body fat. The physique should neither be excessively muscular nor excessively lean and should be free from muscle separation and/or striations. Physiques that are considered too muscular, too hard or too lean must be marked down.”

As you can see, there’s actually a penalty if a contestant gets huge and all Schwarzenegger-y. The takeaway is that contestants are to develop a balanced and symmetrical physique. Tomorrow, I will give you a quick recap of my first week of training!

Stylish and Comfortable Workout Clothes

Ashley — Thu, 29 Mar 2012 18:50:31 +0000

I was beyond excited when a hot new brand Strut-This sent me one of their incredibly stylish workout outfits. I received the X-Factor Bra in pink and The Beau in navy, fuchsia and white. I felt incredibly confident in this outfit and it was perfect for my upcoming fitness shoot. A client of mine gave me a pair of The Aubrey a few months earlier and the first thing I noticed was their brand name and their motto:

You’re running errands, conducting meetings, and working out.

You live at the speed of life.

Every day you conquer challenging decisions.

Your day must begin with ONE important decision: STRUT THIS.

Now, your day starts the right way.

Looking beautiful while feeling confident is a daunting task in a hectic life.

We want this to be the easiest decision you make all day.

BE BOLD, FIERCE, STYLISH, AND INNOVATIVE; LIVE WITHOUT REGRET.

STRUT THIS accommodates all women from bright-eyed teenagers, to working moms, to fit grandmas.

Dive in; be fearless; be shameless.

Dress up your workout.

Look beautiful, feel confident, live life, STRUT THIS.

After putting them on, I did not want to take them off! They fare so soft and made me look great, especially my behind! Who doesn’t want that? Be sure to check out their website, and facebook page for all their different styles. Thank you Stut-This Ladies!

Are You Looking For A Low-Carb and Tasty Alternative To Bread?…

Ashley — Tue, 20 Mar 2012 13:16:40 +0000

Then I’ve got just the thing for you! Kim’s Magic Pop is a puffed rice cake that is natural, vegan, sugar-free, fat free, has no cholesterol and is low in sodium and carbohydrates. I discovered this scrumptious treat several years ago when I was living in New York City. I walked into my neighborhood market where they were giving away samples of these yummy crisps as they popped out of this crazy machine. They were so light, airy and delicious. I was slightly addicted to them and combined them with all kinds of dips, spreads and even sliced deli meat. If you want to curb your sweet tooth, try their cinnamon flavor and some PB2 spread on top for a healthy alternative.

For more flavors and other products check out Kim’s Magic Pop.

My First Fitness Competition

Ashley — Mon, 19 Mar 2012 12:51:16 +0000

I am officially signed up for my first IFBB Bikini Competition. I have wanted to do this for a long time but I kept finding reasons not to take up the challenge. However, after meeting Michele D’ Angona, an IFBB Bikini pro, body transformation coach, personal trainer and nutrition consultant, I knew right away that I wanted to train with her. I will start preparing for the contest — including some radical changes to my diet and fitness regimen — as soon as I get back from New York. I will blog and upload videos of my journey to the competition for the next 10 weeks and would love all the support I can get. I know this going to be a long, hard two months, but I am ready for it. As for now, I will be enjoying my last indulgences inthe Big Apple!

St. Patrick’s Day Smoothie

Ashley — Thu, 15 Mar 2012 13:57:21 +0000

St. Patrick’s Day is just a few days away and I am sure you’re thinking green beer or Shamrocks shakes, right? Well, how about an alternate green-good-for-you shake? The Mighty Green!

Ingredients:

7 ice cubes

1/2 cup of water

1/2 cup of almond milk

4 frozen strawberries

1 cup spinach

1 serving of vanilla spiru-teen

Half banana

1 tablespoon aloe vera juice

1 tablespoon apple cider vinegar

Blend and Drink! Happy St. Patrick’s Day!

Kick Ash Fitness is coming to New York in March

Ashley — Thu, 23 Feb 2012 15:01:30 +0000

I will be arriving in the big apple March 1st and classes will START March 7th Wednesday at 8pm.

Classes will be held Mondays at 7am and Wednesdays at 8pm. I am also open to custom classes or coming to offices after work. To sign up just click here: KickAsh

LOCATION: 161 West 22nd Street The Spark (between 6th and 7th ave)

COST: $25 a class or $110 for 5 classes

WHAT YOU’LL NEED: Water, towel and a mat if you have one

DATES:

March 7th Wed: 8pm

March 14th Wed: 8pm

March 21st Wed: 8pm

March 28th: Wed 8pm

Preparing for a fitness shoot in 7 days

Ashley — Fri, 17 Feb 2012 06:01:48 +0000

Recently, I was asked by photographer Jeff Farsai to help build his fitness portfolio. I am very excited and just a little nervous because I want the pictures to turn out great for both of us. Around 99 percent of the time, I watch my diet closely by eating clean – “if man made it, don’t eat it” – and avoiding most dairy. However, every once in a while I do allow myself to indulge in some sweets. Because I want to be very lean for the shoot with Jeff, I’m going to be very strict for the next 7 days and only eat clean.

**No artificial sweeteners, no fruit past 3pm and carbohydrates past 5pm and drinking a minimum of 12 full (8oz) glasses of water a day

My goals are to:

Lower sodium intake
Limit carbohydrates
Limit sugar intake
Workout an 1-2 hours a day.

Sample day:

Pre-gym fuel: Plain instant oatmeal with a handful of blueberries or half a banana; a regular sized black coffee with a little stevia or a plain green tea and a glass of water.

Gym: one hour of cardio followed by a strength training, spinning class or weights to work on upper body one day and lower body the next.

Lunch: Egg whites made with extra virgin coconut oil, spinach, salsa, avocado with green tea and one slice of low sodium Ezekiel bread.

Snack 1: Apple, celery with some PB2, edamame or a few raw almonds

Snack 2: Protein smoothie (Vanilla or Chocolate Spiru-tein, 3 Tbls. acai, one Tbls. apple cider vinegar, one oz aloe vera juice, half-banana, 6oz of water, 6 ice cubes)

7pm: Salmon with broccoli or grilled chicken and artichokes

10pm: SLEEP

Sometimes I replace the snacks and smoothie with another meal such as seared tuna with lemon juice or some quinoa, grilled chicken and avocado. For nights that I need something sweet I chew a piece of Extra Dessert Delight Gum.

I will post my pictures as soon as I can!

Calling all Peanut Butter Fans…

Ashley — Thu, 09 Feb 2012 20:02:26 +0000

Recently, one of my clients turned me on to PB2, made with premium quality peanuts that are slow-roasted and pressed to remove significant amounts of fat normally found in peanut butter. It is all natural with no artificial sweeteners or preservatives. Two tablespoons of traditional peanut butter contains about 180 calories, while two tablespoons (approximately 12 grams) of PB2 powder contains just 53 calories. PB2 is a powdered peanut butter that can be reconstituted with water or any liquid of your choice, or put directly into a smoothie or oatmeal. Just when I thought it couldn’t get any better they came out with a chocolate flavor!

For more information or recipe ideas check out: http://www.bellplantation.com/recipes