8 Days.

Happy Friday world! I woke up jumping out of bed this morning. The sun was shining, birds were chirping, and I had energy to get after my fasted cardio. This week (2 weeks out) has been a really important week of my prep, it's the last big push before the show. In addition to my normal five workouts, I have three days of cardio and four mornings of fasted cardio.

Fasted cardio = my personal hell.

I've mentioned before that I don't like morning workouts, and morning workouts where I have to keep my heart rate high for 30 minutes when my body is sore all over from yesterday's workout and on no food...the worst. However, fasted cardio is really effective for me. Jump starts my metabolism in the morning and I feel it burning all day. And today it wasn't so bad! I've been feeling minor shin splints this week so instead of my usual run I did some HIIT in Copley Square instead. Then ya know what happened? These babies were poppin!

For a good reason. In addition to the extra workouts I've had this week, my diet has also changed. All week I'm slowly depleting carbs (as Johnny tells me to), every two days the diet changes. I'm hovering around 1200 calories, with my protein intake remaining high and as my carbs are cut my fat intake raises (YAY peanut butter!). 

I had to go two days this week without peanut butter and I honestly think it was the first time in YEARS I hadn't had it. Thank goodness that's over.

Basically I'm tricking my body to burn all of the existing fat to use for energy opposed to the carbs I'd be feeding it. Then early next week (peak week!) I'll get a MAJOR re-feed day where I eat a ton of carbs (clean carbs) for my muscles to fill out again. They're working in overdrive this week so we gotta keep them happy before the big day.

So I'll leave ya with highs and lows for the week:

Highs:

  • ABS!
  • I have a whole new love for food since I've been so hungry this week.
  • Matcha. My afternoon pick-me-up.
  • Everything Hoodie Allen.
  • Low energy but high spirits!

Lows:

  • Fasted cardio. Ew.
  • I skipped fasted cardio yesterday. I was a little disappointed in myself but my body was telling me no.
  • No posing practice yet. I need to learn how to walk on stage now. Crunch time people!
  • My hands are torn up from my arms/back days. Ouch!
  • Low energy levels, but big spirits!

Huge final shout out to my boyfriend who has saved me this week. I forgot my lunches at home one day (grabbed the wrong tupperware) and he drove them to me at work. LIFE SAVER!!! Second shout out to my parents who have given me some great pep talks supporting from afar! Then finally my coworkers...sorry you have to sit with HANGRY Erin all day, but keeping me away from the unlimited kid cereal and M&M's is crucial. Couldn't do this without you guys. 

A final BIG THANK YOU to all the social media love. This is honestly one of the toughest things I've done and the messages, texts, Instagram likes and comments truly mean the world to me. When I need extra motivation, that's what keeps me going. Thank you.

"People underestimate their capacity for change. There is never a right time to do something difficult." - John Porter.


Stepping OFF the Scale.

Some weeks are better than others, and some weeks are better than you think. I stopped stepping on my scale about ten days ago because the number kept going up. At first little by little, and then I was three pounds higher than where I wanted to be. That messes with you head.

When you're dedicating months of your life, to achieve a goal, you make benchmarks you want to hit. Your daily schedule is dictated by this one goal, and when you stop hitting those benchmarks....it messes with your head. 

I've been trying to lean out and I have been feeling leaner and my "abs" make small appearances here and there, but that damn number on the scale is going up!? So I walked into last nights workout/checkin with my coach feeling just kinda womp. Ya know?

So we took body fat measurements, the true test. And let me tell you, that womp feeling was turned right around!! I haven't tested body fat in six weeks, so at eight weeks out I was at 14.6% body fat which was honestly an awesome starting point. I was worried about getting that down, I'm naturally lean, would my body lean out that much more?

I am so proud to say at 15 days out I am at 11% body fat. 11%! I've never been 11%. 11% feels good on me.

Right before we started the caliber measurements I asked Johnny what we were hoping for. He said 11.5% would be great and that was his guess to what I was at. Well take that 11.5%! I'm 11%.

So let's talk numbers. I'm really glad I stopped weighing myself daily, it's good to check in every few days but you cannot dictate your success based on a number on a scale. In the six weeks since my last body fat check in, I had GAINED 1.5 pounds of muscle (which is kinda rare and really exciting because that's when I've  been "cutting" and normally when people lose muscle mass) and LOST 5 pounds of fat! Whoop!

I was frustrated that the scale wasn't changing the way I wanted it to but I was getting leaner which now all makes sense! While I was losing fat (good thing) I was gaining muscle (GREAT thing). So see?? The scale is not all it's cracked up to be.

New goals: Lose 1 pound of fat, and sit at 10% body fat when I walk on stage.

Other really exciting developments...

I did my first pull-up last night!

Do you know how hard it is to do a pull-up? Really hard. It was one of my resolutions. Nailed it.

So ya see, sometimes a womp kind of week just really turns around.

Also I had some really yummy meals this week.

15 Days. Get. At. Me.

Instagram(Inspirations).

I love Instagram. I'm on it all the time. Whether I'm shamelessly uploading gym selfies or browsing through posts at lunch, I love it all. What I love most about Instagram is the health and fitness community I've found. I often need an extra push to go to the gym, or a small reminder to stay on diet. That's what Instagram has been for me, an added tool to connect with like-minded people and stay on track!

I wanted to share a few of my favorite people/pages that I follow and you should follow too!


@katefit_

Meet Kate! She's wonderful. We connected back in the fall as we both went through the NASM training to be personal trainers simultaneously. Since then she has launched her own training business and website you can check out here! I really like her page because she posts quick workouts you can do at home, beginner yoga challenges and her adorable husky. 


@rawfigure

Meet Cathee! We actually met randomly at the gym (Equinox), I had seen her around for a few weeks and she absolutely crushes it. She's wonderful, extremely determined and traveled international to compete in figure competitions. It's great seeing her lovely, familiar face in the gym. I love her Instagram because her abs are insane (amazing motivation) and she often posts simple clean recipes that I love to help switch up my normal diet. She also introduced me to #BuffButter so God bless her for that! Check out her website here.


@emmakate_92

Meet Emma! I randomly found her but I really like her page because of her authenticity. She's currently in college studying accounting and training/prepping for NPC competitions. Knowing how hard it is to stay on track with a career, I can' imagine how much will power it must take to do it in college! She's so cute and not afraid to tell you about her crazy cravings and fights through them!! Plus I love all her Nike gear, duh. Her next show is in one week so good luck to you lady!!


@fitmissdani

Meet Dani! She's a college student at my alma mater, UNCW! She teaches several classes at the college gym (which I always thought was a cool job and wish I had done!). I love her page because like Emma, she does a great job of balancing the healthy life with the college life. My favorite though is she posts amazing and simple recipes that are so yum. Her sesame tofu recipe is bomb!


Then I of course wanted to share the pages of the girls on my Anthrofit Team! They are a constant source of support and inspiration!

@lorenpete1991 @ashley_hatcher @jcfitness4u @nicole_kulma @johnny_loreti


And don't forget to follow my page! @ebailey_fitness

"Cheat" Meals

I've had a lot of people reach out and ask me about "cheat" meals.

When do I get a "cheat" meal?

How much do I get to eat?

Is it just one meal or do I get a whole day?

I'm going to start and squash the entire term of a "cheat" meal. The term is quite commonly used and works for many, but I hate it. It makes me feel like I'm doing something wrong, something I should feel guilty about. But when I eat egg whites, Ezekiel bread, protein powder, plain chicken, brown rice, broccoli, and sweet potatoes for dayssssssss I sure don't feel guilty about chowing down on huevos rancheros at brunch, or dipping extra bread in my mussels sauce, or splitting a whole bottle of wine!

I earned it!! I've worked hard. I feel strong and healthy. And I'm feeding my body and my soul a little extra ice cream this week. I don't go crazy because I'm still on a strict diet plan and my coach would kill me, but I'm not going to feel guilty about treating myself.

I'm not cheating, I'm just living.

My treat meals have become extra special now that I'm on my strict diet and can't eat a cookie whenever I want (I really miss those days). So I've been quite selective about what I'm going to splurge on. Last Friday was the night before I was 12 weeks out, so the girls and I had a night out!

Coach told me I needed to eat more carbs....this is what he meant right?!

Coach told me I needed to eat more carbs....this is what he meant right?!

We started with pizza and beer at Regina's. No better way to do it!! Then went out and met the rest of the ladies for champagne and finally ended at a local bar with a live band and some Sam Adams. A wonderful night of celebration and treating before the real grind begins. 

Plus Friday was a leg day for me, so really I needed the extra carbs.

My point is regardless of this journey I'm on, I'm not depriving myself of things i love.

Donuts. Wine. Ice Cream. 

So I'm including a few of my other favorite treat moments as well. I have a weak spot for donuts, so these gourmet donuts from The Kitchen were heaven paired with the last of our red wine (just glad Ryan shares that same love too!).

It came with this raspberry (I think?) jelly that was  insane!

It came with this raspberry (I think?) jelly that was insane!

And finally...I live in the North End of Boston. It's also known as "little Italy" and is all too continent for a quick dinner out.

So back to the questions. It depends. It will always depend. So eat healthy, eat clean, and stop feeling guilty treating yourself. You aren't cheating, just treating. Think of it as food for the soul. 

"Food for the body is not enough. There must be food for the soul." - Dorthy Day.