8 Weeks Out: An Oregon Adventure

Prepped, frozen, and set.

Late last spring, Mr. MFN and I won a trip to go rafting on the Rogue River. This trip included a two-night stay in Medford, Oregon. Since I was already going to be in Central Oregon for a conference in late August, we decided to make an adventure of it. 

I left for my conference on Thursday, with my cooler full of meals in tow. In order to be sure I was ultimately prepared with my meals, I had created spreadsheet documenting how many of each type to bring and what kind of container it would be stored in. This is because 2.75 ounces of chicken breast and 4 ounces of yam looks just like 3.25 ounces of chicken breast and 3.5 ounces of yam. Neurotic- probably. 

Day one was fine as I was at a conference. They didn't have a microwave so I ate my cold chicken and yams for lunch. Not the greatest, but I did take advantage of the salad bar and had a salad of lettuce and cucumber slices. "No salad dressing?" you may ask. Why yes, I had those greens plain and chilled. But these were items I hadn't had in weeks so they were amazing. That night I joined my co-worker at a restaurant where I enjoyed one half glass of wine since that was not off the table for me. Her dinner looked amazing, but I had my salmon and rice waiting for me back at the hotel. 

Not too shabby for hotel gym equipment. 

Friday I got in a quick workout at the hotel gym. Since I was not familiar with what their gym had to offer equipment wise, I created my workout on the fly. It ended up being mostly back, intertwined with shoulder PT, and a little jumprope for fun. Mr. MFN arrived in the early afternoon and we explored Bend, OR. Which exploring to us generally equates to checking out breweries. However this time I got to watch and assist in his beer selection as I could have none. However, at Immersion Brewing, they happened to have cold brew on tap. Score one for caffeine intake! We also toured through an art gallery on the riverfront and found a pretty cool artist from Portland. You can see Pepe's stuff here: http://www.theblindinsect.com/. 

Saturday was a day I had been waiting for awhile now- we were finally going to Crater Lake National Park. Earlier in the week we scoped out the hiking options and decided on Mount Scott. Since this was an "off" gym day for me consider this hike to be some very active rest. Mount Scott is the highest peak in Crater Lake National Park topping out at over 8,900 feet and the view from the top did not disappoint. Later that night as Mr. MFN enjoyed his post-hike burger and beers, I ended up having a couple glasses of wine. My thoughts were "I did just hike a big peak and if my food intake has not deviated from the plan- what harm could a little wine do?" (Hint- more than I thought when in prep.) 

At the top of Mount Scott, burning my shoulders off, with Crater Lake is in the background

First thing I did Sunday, other than get aloe for my sunburn, was visit to the Anytime Fitness that our hotel had passes to. I was pleasantly surprised by the quality of the equipment (wide variety and it was good). I managed to get a good arms and calves workout in. I also added cardio just to check one session off for the upcoming week. 

If Saturday was the day I was waiting for, Sunday was the day I was apprehensively waiting for. We were going rafting, the whole point of this entire trip. I had this idealized image of what rafting was. Mainly because I first learned of rafting the Rogue River from our neighborhood winery where the owners went on a rafting trip down the Rogue and tasted wine and cheese the entire time. The wine and cheese part that was not happening on this trip. Then I remembered a few days prior to our adventure that I bought Mr. MFN a snorkeling excursion while on a cruise a few years ago. I realized on the boat out to the snorkeling site my fear of deep water. I was not quite sure how my fear would strike, or if it would on this trip. In this case, it kind of did but worked in my favor as I was sure to listen to everything the guide said. My feet were well wedged in that raft.

Please note that when in prep, you drink a lot of water meaning that water needs to go somewhere. This realization hit about halfway through our rafting adventure. Let me just say it is hard to use your core to paddle when you need to pee. 

Monday I did my cardio session at the Anytime Fitness before we left for back home. The drive home was uneventful, I was just grateful I didn't have to watch Mr. MFN eat another incredibly tempting looking/ smelling meal. I had an afternoon appointment with my trainer and planned to do my leg workout that night. Although I was 100% compliant on my assigned meals, I did go over on the wine. The wine plus the sunburn equaled some not so great results on my body comp test. All forms of alcohol are now officially off the table. Good thing I mentally prepared myself for on the drive home. I am more than okay with this development if that means I'm ready for Battle for the Eagle. 

On the bright side, at least none of the slip-ups have not equated to more cardio (yet).

When Life* Gives You Egg Whites and Oats

You try to find any way possible to not make it always just be "egg whites and oats".

* Indicates that "life" is actually your "coach"

Protein pancakes are a popular combination in gym rat communities of oats and egg whites (plus a few extras such as protein powder, cottage cheese, peanut butter powder, caffeine, etc.), but when your blender is on the fritz (or just a plain old wimp) this may not be an option for you. 

Or perhaps I am just the lazy one who prefers to do less dishes. To be fair, to me, our current blender's only intended use is for smoothies. That means making more than one batch of anything at a time is not an option. Or an option that I would advise.

That brings us to one of my current creations- French Oats. Because if I can't have French Toast, I might as well have French Oats. These could also be "Lazy Lady's Protein Pancakes" however that doesn't sounds as classy. Below is my recipe for these quick fuel discs. Please note that this recipe is based of my current allowances, adjust ingredients your tastes as necessary. 

French Oats  

Make Julia Child proud... or at least your mom proud(-ish). 

What Goes In

• 1/2 cup of dry oats
• 3 egg whites
• 1/2 tsp of ground cinnamon
• 1 tsp of vanilla extract
• 1/8 tsp of sea salt
• 1/2 pack of Splenda (optional)

What to Do

Mix the dry ingredients together, preferably in a mug. 

Stir in the egg whites and the vanilla. 

Let sit for about 5 minutes allowing the oats to absorb some of the moisture from the egg whites. During this time, preheat a frying pan on medium-low.

Pour mug contents into the preheated pan. Allow to cook in the hot pan for about 4 minutes. Once the pan side of the French Oats has developed a sturdy crust, flip and cook on the other side.  Once that side has sat in the hot pan for a few minutes, slide it out and voila! You just made French Oats!

Don't you feel so cultured? I didn't think so.

In the meantime- fake it until you are it! 

6/27/16

That date was the last time I was in Urgent Care,  according to my chart which I glanced at today while at Urgent Care...again. 

On June 27th I had dropped a dumbbell on my index finger while letting it go after my second set of bench presses. Which resulted in me grabbing my hand while contorting and grunting audibly for no one else at the gym at 4:30 in the morning.  Then I took a deep breath, weighed my options of a. just stopping and going home or b. continuing to work out. Going home didn't seem to make sense as what would I do there at 4:45 am? Urgent Care wasn't open yet, Mr. MFN was asleep like most sane people. So I took a deep breath and continued my workout. Which I then ran my finger under cold water between sets. Why did I do this, because I am determined to make this competition happen.

So I now I go about my daily activities with limited feeling in my right index finger waiting for the nail to fall off. Which everyone has told me will happen, but it hasn't yet. There may be pics when it finally does. 

Then I woke up this morning in the middle of the night with a shooting pain in my left shoulder. Thinking I had been sleeping on it wrong, I just went back to bed. When I woke up for good it still hurt- both when I moved it just right (which was most ways) and when my arm hung by my side. I considered putting my first aid skills to use and fashioning a sling. Then I noticed a small, hard, painful lump on my shoulder. I took a 800 mg Ibuprofen from the finger smash accident but to no relief. 

What happened? No clue! Then I did like I usually do- went to the gym to do my assigned cardio because what else would I do at 7 am. Thankfully, that was okay for my shoulder.  

After Mr. MFN felt the lump, he immediately suggested Urgent Care. After a 2 hour wait to get in, the doctor was mostly quiet while he twisted my arm about having me push and pull. He mentioned it might be a cyst or calcified tendonitis. But to be sure, it was off to x-ray for me. 

After four hours, two stops in exam rooms, and a trip to radiology- I still had no definitive diagnosis from the doctor. The x-ray showed nothing interesting, which is good I suppose. He then instructed me to decrease my weightlifting for the next one to two weeks. Which I interpreted to mean- work what you can. He also recommended I wear a sling for the next 3-5 days, ice it, take pain relievers as needed, and lean on a table while swinging my arm (in a controlled motion) about. So I will be holding this arm high and tight- until I find an upper body part I can work pain free. 

Nope, not trying this.
Source: http://www.sportsinjuryclinic.net/sport-injuries/shoulder-pain/deltoid-muscle-strain 

 

So It Began

In 2002 I decided it would be a good idea to enter into a bodybuilding competition- more specifically Miss Bikini America in Minneapolis, MN.

Thought process on my decision to enter: I workout, I look good, I can do this. Plus, I'll get to go on a trip with my best friend.  

Little did I realize how much more than just "working out" and "looking good" went into preparing for a show. Which "little" is exactly what I did. Did I have clue what I was doing? Nope! My friend was my saving grace and told me what she was doing to prepare at each step. (Which I was then doing in much shorter time frame resulting among many other dropped balls- a fun sunburn after 3 minutes in a tanning bed.)

After being awarded "Honorable Mention" (Translation: Award for putting heels and a suit on and not using use drugs) I thought I may try again, after I can eat again.

I would enter a photo of myself right about here of the end result, but I believe a guy I used to know has/ had ownership of it. Please settle for a picture of my medal.

For the last 14 years I have continued to workout and with the thought of "maybe someday". My best friend continued on her journey, kicked some ass, kicked her own ass, and posted plenty of photos. You can factor her into my inspiration to compete as well. Then in 2015 I began borderline obsessed with the idea of competing again. I began searching blogs and reading all I could on figure and bikini competitions and recommended workouts and diets.

Because if not now, when? There is never a perfect time to start something. There's always after "this weekend/ cheat meal/ pint/ glass/ [insert all too familiar excuse here]."  That had a grip on me for the better part of the last 10 years.

Eventually, if you're self aware enough, you may reach the point where you think, "F*c< it, let's roll!"  

That's what happened to me. On March 1, 2016 I pulled the trigger and contacted Sledge Athletic Solutions (SAS). Why SAS?
Reason #1: Mr. MFN's co-worker was a member and told the Mr. MFN about the great things the owner, Mark, was doing. He also slipped in that Mark trained bodybuilding competitors as well.
Reason #2: Because working out at my neighborhood gym with the acoustic guitar strumming owner was not cutting it for me.

This is what I thought of every time he took it out. 

Prior to entering SAS, I was greeted by numerous well sculpted women leaving. I was a bit in awe of these ladies. When I got inside, Mark was super friendly and readily answered any question I had. I laid eyes on the dirty boxing ring, transition my gaze to the leg press, and finally panned to the skeleton holding a "I Skip Meals" sign. I knew I had found my gym.

Fast forward to today. I am now less 10 weeks out from my first competition in 14 years. I have been meaning to get this blog up and going, but time eternally escapes me. (Better at 10 weeks prior than 10 weeks after!)

Please stayed tuned for updates (and few throwback stories from early prep) as I document this journey. On my quest to compete in NPC Battle for the Eagle on October 15, 2016.

I'm off to finish cooking up some sirloin and down the last of 170 ounces of water required for today.

Signing off from hazy kitchen... 

Thanksgiving, Football, and an In Home Workout

Happy Thanksgiving (and Hanukkah for all you lucky folks getting two holidays in one). On Thanksgiving we feast like the famine is upon us and movement is pretty much limited to going from the couch to the table. Although most gyms are closed today, don’t use it as your excuse to skip an opportunity to move. I’m suggesting you put down that beer for the football game you're watching and pick up your water bottle. (Well, you could have a beer and then make it an Appalachian training routine.)

All you need for this workout is a football game that is of some level of interest. Maybe a jump rope or step stool if you're on overachiever.

What to Do:

First, pick a team to cheer for. (Follow these directions for the team you are cheering for.)

Push ups Do one for each point your team has on the board each time they score.

Burpees One for each penalty yard your team’s defense draws. If you’re doing this after dinner, you should pick a cleaner playing team.  

Crunches One for each penalty yard your team’s offense draws.  

Punting/ Kickoff Hold a plank from the time your team lines up until the end of the play. You better hope the other team doesn’t have a kickoff return.    

Commercial Break Car-di-o! Jumping jacks, high knees, fast feet, jump rope, step-ups. You get the idea, keep moving and get that heart rate up.   

Half-time Depending on if your game is a blow out or not, you can throw in the towel here or keep it going. To keep it going get outside and toss the old pigskin around or go for a walk/ run. Then repeat the instructions above for the second half. This may also be the optimal time to assist someone in the kitchen.

After the game, don’t feel an ounce of guilt when you reach for that pie later. You earned it! 

Almost-Better-than-Second-Base Cupcakes

One day, not too long ago, a good friend stumbled upon a video of Emily Nelson, wife of Packer WR Jordy Nelson, making “Better-than-Almost-Anything Cake.” As my friend described it to me, the pure gluttony of this cake made me want to make it… my way.  I’m not quite as innocent as Emily, so I added stout to the mix and nixed the condensed milk. I present to you “Almost-Better-than-Second-Base Cake.” Or as my husband labeled them at work “Mocha Stout with Caramel and Toffee.”

What You Need:

1 Package of German Chocolate Cake

Vegetable oil and eggs as called for on the box

1 -3.4 oz Package of Chocolate Pudding Mix

½ Cup of Stout (I used Oakshire Espresso Stout)

Caramel Topping

1 Container of Cool Whip Topping

1 Heath Bar (or another toffee candy bar)

What To Do:

Preheat the oven to 325 degrees. Line your cupcake pans with liners (it makes about 24 cupcakes).  You may want to double- line the tins since these cupcakes can be on the gooey side.

Mix the cake according to package instructions and add the stout to the mix. Divide the cake mix evenly among the cupcake tins. Bake according to package instructions.

Remove from the oven and let cool for about 20 minutes.

After the cupcakes have cooled, take a wooden spoon handle and make a hole in each cupcake. Drizzle the caramel over each cupcake, with a little extra going into the hole. Cover and refrigerate for at least one hour.

Frost each cupcake with the Cool Whip topping. Next, crush the toffee candy bar into pieces using a mallet, the thick handle of a kitchen utensil, or Clay Mathews’ wrecking ball of a hand. (Whichever you have access to will do.) Open the wrapper and sprinkle the toffee bits over each cupcake.

Store covered in the refrigerator.   

Fall Paleo Lasagna

Ditch the pasta sauce in favor of fall flavors with this Paleo friendly version of lasagna. This recipe takes some time to put together, but is well worth it for a nutrient dense meal. (Plus, it can be dinner/ lunch for a few days.) 

What You Need:

4 Medium zucchinis

2 10-ounce packages of frozen squash

1 Medium head of cauliflower

1 Small onion

2 Cloves of garlic

½ T of Apple cider vinegar

1 Pint of Grape tomatoes

2 lbs of Bulk Italian sausage

1 lb of Raw mushrooms, sliced

1 lb of Baby spinach

Italian Seasoning

Salt and Pepper

What To Do:

If not already indicated as washed, wash your produce before beginning. 

Preheat the oven to 400 degrees. Place the tomatoes on a cookie sheet (lined with aluminum foil or parchment paper) and roast for 30 minutes.

Using a vegetable peeler, peel zucchini noodles (zoodles) until you reach the seedy middle of the zucchini. (You can also use a mandolin to make the zoodles.) Lay the zoodles, overlapping, on a cookie sheet lined with aluminum foil or parchment paper (you will likely need two cookie sheets for all the zoodles) and bake for 10 minutes.  

While the zoodles bake, cut the cauliflower into florets and place in a microwaveable container. Add a little water, cover, and steam in the microwave until cooked through. After steaming, place the cauliflower florets in a food processor and process until it is of mashed potato consistency. Add ½ T of apple cider vinegar and blend.

Heat the squash according to package instructions (I prefer the microwave option).  

Chop the onion and garlic. Spray a skillet with cooking spray, place on a stove top burner, set the burner to medium, sauté the onion and garlic until soft, and set aside in a bowl. Next, using the same skillet, sauté the mushrooms with the spinach and set aside.

Turn the burner under the skillet up to medium-high and cook the sausage until browned and crumbled. 

Turn the oven temperature up to 425 degrees. Line a 13 x 9 inch cake pan with aluminum foil and spray with cooking spray. Take one sheet of zoodles and place on the bottom of the pan. Use half of the squash and spread over the noodles with a spatula (this will help hold it together). Layer half of the mushroom and spinach mixture, onion and garlic mixture, and sausage over the squash. Spread a layer of half of the cauliflower mash over the sausage. Layer all of the tomatoes over the cauliflower. Sprinkle ½ T of Italian seasoning over the tomatoes, salt and pepper to taste. Repeat starting with the zoodles and ending with the cauliflower mash. 

Place the lasagna in the oven and bake for 30 minutes.