transformation

Photoshoot, Pumpkin, New Workout!

Posted on by Naomi
Hey!! Thank you all so much for your sweet comments regarding the recap of my show! I had so much fun and it was honestly the most amazing, fun, least stressful experience. I am going to be giving more updates throughout the next few weeks so be on the look out!!
I also had an awesome photoshoot with one of friends who is an incredible photographer. You can check out her great work on her website, Kimberly Kinnecom Here are some shots!

This bikini is made by the amazing, LeighaMarieDesigns…any competitors (figure, fitness, bikini) looking for suits for their show OR just for the beach…contact Leigha she is incredible and her work is flawless.

The shoot was SO much fun and even better because Kim made it so easy and made me feel so incredibly comfortable!
—–
So I bet you are all wondering what I have been eating and enjoying? Well I am so happy to say that I have been eating some delicious well balanced meals. My body feels nourished, happy and strong again. I lifted for the first time on Wednesday, nothing too crazy beacuse I wasn’t trying to hit it too hard right after my show, I still wanted my body to recover a bit. It was a great workout though and including lots of core stability work. I am still feeling the workout today!

Lately, I have been making a combinaton of healthy carbs, protein and fats all in one dish which I find is PERFECT post or pre workout. It is so flavorful and tasty and there are so many different variations you could do with this

Rice (or noodle) Protein Bowl  with balsamic mustard dressing

  • 1 0z brown rice pasta OR 1/2 C cooked brown rice
  • 1 C green veggies (I use either spinach or broccoli)
  • 1/4 C cherry tomatoes
  • 2 tsp capers (love the saltiness and flavor)
  • Handful dried cranberries
  • 3oz protein of choice (I use tuna or chicken breast)
Balsamic Mustard Dressing
  • 1 T olive oil
  • 1 T balsamic vinegar
  • 1 tsp red wine vinegar
  • 2 tsp stone ground (or any other mustard) dressing
  • Pinch of stevia or honey
  • 2 tsp lemon juice
  • 1/4 tsp italian seasoning blend

I make a few tupperwares at a time and keep them in my fridge to grab! So easy to prepare, transport and eat. This meal is packed with healthy fats, carbs, protein and veggies. DELICIOUS!

—–
What else have I been enjoying? Well the return of PUMPKIN of course!
Ah yes, I do love pumpkin and use it in all sorts of recipes like my 

I used the pumpkin in my oatmeal this morning! If you missed my post on other ways to use protein powder…you should check it out for some great recipes and new ways to use protein powder, such as in pumpkin oats

Ok back to my breakfast. It started with this

I scooped out about 1/4 C canned pumpkin
Instead of protein powder, I used egg whites instead for the ‘protein’ aspect of this breakfast. I love how egg whites can transform a bowl of measly looking oatmeal into a voluminous, hearty dish
After whipping up some egg whites in the magic bullet, I cooked them about 3/4 of the way in the microwave
meanwhile into my oatmeal went:
  • 1/2 T unsweetened cocoa powder
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp coconut oil
  • dash stevia
  • 1/4 C canned pure pumpkin

I added some blueberries on the eggwhites and poured on those oats! I reheat the bowl for about 1 minute until the eggwhites are cooked through and its time to eat!

And another meal to go! This is just a variation of the rice bowl you saw in the beginning of this post I just subbed brown rice/gluten free pasta instead of the rice. So easy, simple and delicious.
——-
Here is an awesome workout I want to share with you all. It involves drop sets which I love to incorporate into my weight training routines every now and then.

Drop sets allow you to utilize more of your muscle fibers during an exercise and therefore increase the intensity of your workout. Drop sets are a great way to bust through a workout plateau and also a great way to shock your muscles. Drop sets can be a very valuable tool for anyone looking to increase the intensity and challenge of their workouts.

Make sure you are properly warmed up before beginning this routine. Go through each circuit for the desired sets and as always, modify where needed and go at your own pace!

First 3 circuits
There will be a leg exercise followed by a drop set of the same leg exercise
There will be a shoulder exercise followed by a drop set of the same shoulder exercise

Last circuit
This is a plyometric circuit to round out the routine and leave you feeling breathless. Go through this circuit 1 time.

SHOULDER/LEG DROP SET WORKOUT

Circuit 1-3x
Weight
Sets/Reps
DB walking lunges
10-25
3/12 each side
Walking lunges
BW
Kneeling shoulder presses
10-20lb
3/12
Kneeling shoulder presses
5-12lb
3/12
Circuit 2-3x
Weight
Sets/Reps
Single leg squats
6-10lb med ball
3/12 each side
Single leg squats
BW
3/12 each side
Standing V-raises*
8-12lb
3/12
Standing V-raises
3-8lb
3/12
Circuit 3-3x
Weight
Sets/Reps
DB plie squats (hold DB between legs and touch ground)
20-40lb
3/12
Heel clicks
BW
3/12
Plate front raise
15-20lbs
3/10
Plate front raise
5-10lbs
3/10
Circuit 4-1x
Mountain climbers
10 each side
Floor jacks
15
Burpees
10
Mountain climbers
10 each side
Floor jacks
15
Burpees
10

*This is similar to a lateral raise, but create a V in front of your body
**These are jump squat style but place your feet in a plie position. When you explode up try to touch your heels together in the air if you can!

Have a great weekend, friends!!

Questions:
How do you use canned pumpkin?
What other techniques do you use to keep your body from plateau’s

Naomi
Naomi