Hi Goal Diggers! Guess what?! I competed in the pro qualifier show NPC Universe on June 29th and received first place in the open figure division. Which means I am now an IFBB Pro Figure competitor!!!! >>insert screams<< Below is the video interview I did…
Hey Goal Diggers! I have often been asked for advice, tips, tricks and general information for people interested in competing in bodybuilding competitions but not sure where to start. I enjoy helping and sharing knowledge so I usually end up typing out a long response,…
What are compound exercises? The short answer: Compound exercises are movements that involve multiple muscles and joints. Regardless of your primary fitness goal (weight loss, muscle gain, performance etc), compound exercises should make up the majority of your workout. Isolation exercises (exercises that involve only…
I have often been asked for my opinion on juices cleanses, detoxes, colonics etc and I have always stated that I believe that striving for good nutrition everyday is way better than a temporary fast, cleanse or detox program or procedure.
I know I am not alone; we’ve all sniffed our water bottle or shaker cup at one time or another and decided to toss it and buy another one because it could never be clean enough again!! This can get expensive!! I have a possible…
Hi All! I have the pleasure of joining the hosts of the Renew Show tonight for a LIVE interview. I will be sharing my journey and answering your questions LIVE! I hope you are able to join me! I can’t wait!! Tonight Dec…
In addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings especially since I compete in the bikini division of the NPC. I have posted some other fun…
I posted this image on my InstaGram account (follow me) and thought I would share it here too!! It seems a lot of focus is placed on squats to build, shape and sculpt the legs and booty. Squats are great however there is more to…
Suns out; guns out! This gym gem I picked up from my coach. I’ve shared it on social media before but not here! There are so many variations of bicep curls however this has easily become one of my favorites. Instructions: Find the Low Row…
The other day I met with my coach to discuss the plan for the next few weeks. My off season is officially over! After my last competition in November 2013 the plan for “off season” was to put on more muscle in preparation for 2014…
In my last post “Against the Grain”, I spoke about the Paleolithic, Paleo, or Caveman Diet and why it makes sense to me. Essentially the Paleo diet is a clean eating approach that helps to remove guess-work on what you should or should not eat….
An Overview of Eating Clean and the Paleolithic Diet aka Paleo or Caveman Diet (Disclaimer: I post this, not to state that one method is better or more correct than another however I primarily want to highlight how important it is to make thoughtful choices…
Happy New Year!! Growing up (and still to this day), my mother always encouraged me to make plans and set goals. She says, successful people write things down. I attribute a lot of my success to being goal oriented and a planner. I was once…
Hey Goal Diggers! Thought I’d share one of my favorite glute exercises in honor of hump day!! Lol Introducing… The hovering hip abduction!! Most gyms have this machine and if you’re lucky it faces a wall lol here we go… Step 1 Get in there!…
Paleo Meal Prep Like a Boss Meatloaf, Cauliflower Cous Cous and Broccoli Prep Time: 20 min Cook Time: 20-25 min Servings: 6-12 You will need: 2 lbs Lean Ground Meat (I used turkey) 1 Large bunch of Cauliflower 2-3 Bunches of Broccoli 2 Eggs 1 cup diced…
Looking for a quick healthy snack/dessert option?? Look no further! This recipe makes 2 servings. Please enjoy!! You will need: 2 bananas (peeled and frozen) 1 tablespoon organic [chunky] peanut butter 1/4 cup almond milk [unsweetened] Combine all ingredients in blender and pulse until banana…
I received this recipe from my coach and it is easily one of my favorites. The variations are almost endless as you can add different fruit within the mixture or on top, you can also add protein powder for extra flavor and protein. I choose…