The only exception was a wine weekend trip to Fredericksburg that we had planned months ago. We rented a house with some friends, tasted wine at a few vineyards, and saw the amazing Christmas lights in Johnson City. It was our first vacation without kids since the baby was born and it was SO nice! We missed them for sure, but our adults-only weekend was so relaxing! We slept in, drank (a lot of) coffee, strolled around town and enjoyed a fancy dinner. On Saturday we visited a few vineyards and I was pretty good about just tasting the wines and not overindulging. I felt like I was able to truly enjoy the wine without the hangover the next day that I’d usually get after an entire day of drinking wine!
I think most of our holidays and social gatherings revolve around food, so I thought I would have to isolate myself to be successful in this prep. So far this hasn’t been the case at all. I definitely have to do a little more planning and pack my own food if I don’t know the menu, but I’ve found that most people are very complimentary of healthful habits and the hosts are extremely appreciative of my offers to contribute a healthy dish to the meal.
Bikini Training Program
- Strength x 5 days (mostly 3-4 sets)
- Cardio x 3 days (15 minutes HIIT)
- 1 class per week (for fun if I want to)
Week 3: cardio increased to 20 minutes HIIT 4x week and my strength sets increased to 4-5 sets
Week 4: cardio goals is still 4x a week but either 20 minutes of HIIT or 35 minutes steady state
Week 5: strength workouts increased to 7 sets per exercise. OMG what?! SEVEN sets?!?! My leg workout took me 80 minutes to complete! I had planned to do cardio afterward but even just barely finishing my strength workout I was already running late to work.
Tuesday: Shoulders (try this Sculpted Shoulders workout)
Saturday: fitness class through ClassPass (try it and get $30 off with this link!), walk with the family, or something else active and fun
I get bored VERY easily during cardio, so I keep myself motivated by using the Aaptiv app. It’s an on-demand audio fitness that combines the guidance of a trainer with the perfect playlist to give you a fresh way to work out. They have hundreds of workouts for outdoor running or walking, treadmill, elliptical, stairclimber, cycling, race training, yoga, strength training, and meditation. I used to hate cardio, but this app is so motivating with a trainer in your ear telling you exactly what to do and encouraging you along the way.
I remember a few years ago when the idea of a competing in a bikini competition started to bounce around in my head. But seeing the training plans and the amount of cardio required, especially towards the end, I thought “no way I could ever do that much boring cardio!” Now the fun part of my week is looking through all the workouts on Sundays, narrowing them down by favorite trainers, genre of music, and duration, and planning them out for the week! I have a to-do list within the app of AT LEAST 50 workouts!
Want to try Aaptiv FREE for 30 days? Try it HERE!
Here’s what a typical day of eating looks like for me (please keep in mind that this meal plan customized for MY specific dietary needs for my height, weight, workout intensity, AND my caloric needs for breastfeeding). This may not be appropriate for you.
Breakfast 4:30 am
Protein shake (my favorite protein powder is Legion Athletics Whey+ in Dutch Chocolate or Chocolate Peanut Butter) with half a banana and 1 cup spinach
1 slice Ezekiel toast with 1 Tbs almond butter
AM Snack 8:00 am
5 Egg whites, spinach, red onion + half avocado
Oatmeal + ½ cup blueberries + ½ oz chopped walnuts
Lunch 11:30 am
Grilled chicken or ground turkey
PM Snack 3:00 pm
Dale’s Raw Protein Bar –> went out of business in 2019 🙁
Dinner 6:00 pm
Bedtime Snack 8:15
Cottage cheese + ¼ cup blueberries + 1 Tbs granola + cinnamon
Or Chocolate covered almonds 2 days a week as a treat
Journey to the Stage: Bikini Competition Series
If you missed any of my Journey to the Stage bikini competition prep posts, you can get all caught up here:
Hi there! I’ve been thinking about doing a competition, and was really enjoying reading about your journey! I can’t seem to access your peak week or show day link pages. There seems to be a problem with the link?
Hi Melissa! Thanks for letting me know!! I’m fixing it now 🙂 I’m so glad you’re enjoying it! This was always something I wanted to do, but reading other blogs about it is what finally inspired me to actually do it. It was a lot of work and a big test of willpower, but I’m so glad I did it. Please let me know if you decide to train for a competition!!
Hi Tracy !
I love your blog and progress ! I’ve been thinking about doing a bikini competion as well. Recently, I started working out with weights, HIIT, weight loss walks on the treadmill with varying levels of intensity. Anyway, I was thinking about becoming used to the actual work outs first before the actual diet lol. It’s hard to start this before the holidays but it’s looking like maybe the 1st week of January may be more reasonable. I do love to go out to eat and get sashimi and such but I’m pretty sure I can’t do any of that for a solid 12 weeks if I would like to attain my goal! Any tips?! You look so good! You should be proud of yourself !
Hi Laura! Thanks for your kind words! I’m so excited that you’re thinking about doing a competition too! It’s tough getting started during the holidays, but I’m really glad I did or I would have gone totally overboard on holiday treats. As for tips: still indulge in the foods you love (maybe just a little less frequently) and continue to lift HEAVY! I actually just wrote a post about how to keep your health and fitness in check during the holidays so check it out for more tips https://www.fitandfulfilled.com/holiday-proof-your-health/
And let me know what competition you decide to do! It’s a tough process (but worth it!) and I’d love to cheer you along during prep!
Yes! I totally have cut out snacking and alcohol aside from the occasional glass or two of wine.. I feel like sometimes I just need that. Your story stuck out to me Bc I think we have a similar background .. I was a cardiothoracic surgery RN and now I’m working as an acute NP in cardiac Cath recovery so def no time to snack where we are! Unless u walk in the break room…. lol. Anyway, I need to do this! I feel like it’s really good for my mind; a nice reset like mentally and physically .. I do need to start lifting heavier also.. how strict exactly were you, you have to be so disciplined!
Wow, we have so much in common! It was definitely a good way to get and stay focused on a goal by having a definite deadline. And while the diet isn’t really sustainable for real life, it felt good to get to know my body again with how it reacted to certain foods (and I realized my sweet tooth went away pretty quickly when I didn’t eat that stuff all the time). As far as workouts, I was very disciplined and never missed a single workout (but I truly enjoy exercising so that’s pretty normal for me all the time). That meant early 5am workouts before work a lot of times. For diet, I still had little treats here and there (like a bite or 2 of dessert, a few chips and dips at parties), a glass of wine each week, and a few “cheat” meals of burgers and fries. I think those little things helped maintain my social life without feeling isolated. But by the 4 weeks out mark, no more wine or cheats 🙁
I think I can do this.. I think I’m going to make my start point the first week of January although I’ve already changed my diet a lot, I also am realizing I’m not such a huge sweet tooth person anymore… it’s true, if you’re not having it much you won’t miss it. I do have very good self control and when I want things, I have no problem working towards my goal. That being said, have you mentored many people with this ? Would you mind doing that for me? I can totally check in with u occasionally and maybe you can help me figure out exactly how and when I can join a competition. My dad is very much into physical fitness, so he is training me which is great. I have a lot of weights and work out equipment in my house which is perfect. Maybe if you have time and you’re up for it, you can email me at Laura.email@example.com .. I don’t have Instagram or fb lol, just Pinterest and yelp hahaha and I know you’re prob super busy with fam and work but hope you can help me! Thanks for all of your insight, Tracy !
I sent you an email 🙂