To make sure you are on track for your goals you will need a to do list. Keep your list with you at work or on your fridge where you will see it every morning and evening. Check everything off each day to make sure you are on track. You can also use Post-It Notes in your home or car for things you want to make sure you remember at the right time. Make a check next to each of the items as you complete them.  

 

Weekly Thing to do:

1. Once a week prepare all meals for the week. This should only take around 3 hours and then you will have all you need for the week. Cook chicken, turkey, fish, brown rice, quinoa and veggies. Divide all your meals into the right portion size and put them in a tupperware container for each meal.

2. Make sure you have a cooler so when you leave for work or run errands you can take your food with you. I can't stress the importance of this enough, so even if you are just running a quick errand take your food. Sometimes things can take longer than we think they will so be prepared.

3. Get your training and cardio in for the day. Put this in your planner so you have it scheduled. That way nothing gets in the way.

4. Take all your supplements at the right time. For example, if you are at the gym there will be supplements you need right after training. Be sure you have them with you for optimum recovery.

5. Water. Always take plenty of water with you wherever you go. Your body needs it to flush toxins, to avoid water retention, to help with weight loss, to deliver nutrients throughout your system, and to keep you skin hydrated.

 

Monthly Things to do: 2 months out from show

1. Competition shoes - Order your competition shoes right away so you can practice your walking and stage presentation. This is a part of the judging so you will need to know how to walk in those heels gracefully. Shoes run from $40.00 - $70.00.

2. Competition suit - Start looking for your competition suit. If you are having someone make it, talk to them a few months out from show to make sure they can fit you in their schedule and that they can get it to in time for the show. Competition suits run from $300.00 and up. I have three suits to rent, so if you don't want to buy for your first show contact me.

3. Stage Make-up - Call around to find out who can do your stage make-up. You will need someone who has experience in stage make-up and color. You will need to set aside approximately $50.00 - $100.00 to have your make-up done professionally.

4. Tanning - You can either have someone spray you or you can apply the tan yourself. I recommend ProTan or JanTana products for competition.

5. Send your registration forms in as soon as possible to lock you in to your commitment and goal. It will help you stay on track knowing you have sent it in and paid your fee. You will also need to get your NPC or NGA competitor card. You can do this online or pay the day of the show.

                              

One thing I hate is calling a nutritious way of eating....a diet.  Eating clean whole foods should be a way of life not a diet. It's been proven time after time that diets don't work. But eating clean wholesome foods has been proven time and time again to prevent many illnesses, not to mention wholesome foods help us look healthy and youthful. They have the right mix of vitamins, minerals and other nutrients to nourish your body. Here are a few tips to incorporate into your daily nutrition plan.

 

1. Eat a healthy breakfast - After sleeping for 8 hours your body need nutrition, plus it will get your metabolism going and start the process of burning body fat.

2. Drink plenty of water - Our body is made up of 70% water and every cell in your body needs water.  Water carries oxygen and nutrients into all your cells. Water also helps regulate your body temperature. You need water to keep your metabolism working properly.

3. Space out your meals - You should be eating every 2 to 3 hours. This will keep your metabolism revived and burning body fat. Be sure to pack your meals before leaving the house. Healthy snacks are fruit, nuts and seeds, hardboiled eggs, veggies, protein shake, etc.

4. Stay away from the bread - Especially if you are 12 weeks out from competition. You will make more improvements in your physique if you do. If you are super lean and need more carbs Ezekiel bread is a good choice if you like bread. This is sprouted bread that will digest quickly. You can find this in the freezer section in your health food store. Other healthy carb choices are old-fashioned oatmeal, yams, sweet potatoes, brown rice or quinoa.

5. Choose more fruit and vegetables - These natural whole foods are packed with many vitamins and minerals. Have a variety of kinds and colors to give your body the mix of nutrients it needs. Best bet is to have dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.