The Day I Won My Pro Card

The Day I Won My Pro Card

I cried on the way home from my show this weekend. In the passenger seat next to me was a takeout bag from Stoney River filled with a bread basket, 10 ounce steak, crabcake, and the most enormous piece of carrot cake known to man. I was driving over the South River bridge when it…Continue Reading

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Bikini Prep – Peak Week – Progress and Change

Bikini Prep – Peak Week – Progress and Change

I don’t have much to say this week other than I feel amazing. I had my last training session this week with my coach, Joe, at the Colosseum in Columbia. A light upper body day with some posing. We talked about our game plan for this week’s diet (when to drop sodium and carb load).…Continue Reading

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Bikini Prep – 2 Weeks Out – On the Right Path

Bikini Prep – 2 Weeks Out – On the Right Path

Do you ever get that feeling that you’re on the right path? It hit me this morning when I was at the gym at 6am, getting in my workout before my family woke up. I checked my phone between sets of shoulder exercises and I got a message from a client who had recently hit…Continue Reading

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Smashing My Off Season Ego

Smashing My Off Season Ego

I’ve been thinking about the word “ego” a lot over the past few weeks. ego, noun – a person’s sense of self-esteem or self-importance; the part of the mind that mediates between the conscious and the unconscious and is responsible for reality testing and a sense of personal identity. I was lucky enough to get a…Continue Reading

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Date Night at the Colosseum

Date Night at the Colosseum

It’s date night. Dressed up. High heels. Fancy dinner. Lots of hand-holding and endearing moments. Right? Well not this week. This week’s date night was a bit unconventional, when we headed to the Colosseum for a training session with my coach Joe Bender. My husband works his tail off, 7 days a week for 8…Continue Reading

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Bikini Prep – Peak Week (Again) – A New Normal

Bikini Prep – Peak Week (Again) – A New Normal

I was driving home from the gym this morning after my last heavy glute and hamstring day and a quick 30-minute HIIT spin class; seated next to me was a small brown bag breakfast that I picked up at Whole Foods for my family. Bacon, feta and veggie omelette, everything bagel, cinnamon raisin muffin and…Continue Reading

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2017 OCB Catonsville Conquer Recap

2017 OCB Catonsville Conquer Recap

1 down. 1 to go. That’s how I felt when I stepped off stage for the last time at 3pm in the afternoon on Saturday. Feet swollen, physically drained from a few too many mini Justin’s peanut butter chocolate cups and rice cakes with jelly, with two trophies and a crown in my hand. I…Continue Reading

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Bikini Prep – 1 Week Out – A Rollercoaster of Emotions

Bikini Prep – 1 Week Out – A Rollercoaster of Emotions

This was hands-down the hardest week of prep. I’m sitting here at 6 days out on Sunday afternoon while my daughter is napping, and I can’t help but reflect on the week. My husband just finished off a Capriotti’s cheesesteak and chips in the seat next to me as he works on his football recruiting.…Continue Reading

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Bikini Prep – 2 Weeks Out – My Best Weight Loss Tricks

Bikini Prep – 2 Weeks Out – My Best Weight Loss Tricks

If you’ve ever wondered what 2 weeks out felt like, this photo describes it perfectly. Things just all start to come together. The winter layers have come off, and you just start to feel a little like the Queen B. My friend Sophia asked me how I was feeling this week, and without thinking I just said…Continue Reading

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Bikini Prep – 3 Weeks Out – Junior Mints and Nostalgia

Bikini Prep – 3 Weeks Out – Junior Mints and Nostalgia

I bought these Junior Mints a few weeks ago at Paper Source when I was picking up some birthday cards. They were an impulse buy, and I was drawn to the colors, the kind of candy, and the nostalgia. See, Junior Mints were Dad’s favorite candy. He wasn’t a big candy guy, but these were…Continue Reading

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Bikini Prep – 4 Weeks Out – The Ugly Truth about Weight Loss

Bikini Prep – 4 Weeks Out – The Ugly Truth about Weight Loss

“I’m training for a bikini competition, and it’s been a tough week,” I told a client in my spin class on Saturday when she asked about some of the motivating phrases regarding mental toughness that I delivered during class that morning. One of my regulars overheard us, and interjected, “You’re not training for a bikini competition.…Continue Reading

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Smashing Comfort Zones – Client Spotlight: Jessica

Smashing Comfort Zones – Client Spotlight: Jessica

The best part of my job is seeing people grow and change before my very eyes. It’s seeing people look fear dead and the eye and tell it to go f*ck off. We all know that f-e-a-r is really just false evidence appearing real, don’t we? It’s the shit we tell ourselves when we project…Continue Reading

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My Favorite No-Fuss Beauty Products

My Favorite No-Fuss Beauty Products

I’m a pretty low-maintenance kind of girl. Time is money, and I don’t have a lot of either, so all of my beauty products need to perform and make my life easier. I have three clothing styles: lululemon, “shirts with words,” and real clothes. I wear real clothes about 10% of the time, and my…Continue Reading

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Post Thanksgiving Accountability Week!

Post Thanksgiving Accountability Week!

I think I am still full from Thanksgiving. And the day after Thanksgiving. And the day after the day after Thanksgiving. Can anyone relate?! Today, I finally said ENOUGH and cleaned out all of the Thanksgiving treats that were leftover: sweet potato casserole (with so many delicious pecans and marshmallows on top), pumpkin pie with…Continue Reading

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Reverse Dieting 101

Reverse Dieting 101

If you did not have a chance to read my post from last week about Sally’s 1200-calorie diet, make sure you check it out to give you a background on this topic. We saw last week how Sally was experiencing symptoms of a damaged metabolism after a few months on her 1200-calorie diet, a weight…Continue Reading

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The #1 Way that Women are Destroying their Metabolisms

The #1 Way that Women are Destroying their Metabolisms

How many calories do you need to eat each day for your body to work the way it’s supposed to? 1200? 2000? 4000? The answer is simple. It’s DIFFERENT for everyone. This is the #1 topic that I educate my clients on when I coach them in my macro groups. Proper nutrition. nutrient timing, and…Continue Reading

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Bikini Prep – Show Day Recap!

Bikini Prep – Show Day Recap!

October 29th, 2016 is a day I won’t soon forget. After a pretty decent night’s sleep, I woke up at my usual 6am to start my day. Even though my child sleeps well past 6, enjoying regular 12-hour sleeps each night, I am usually up before her and enjoy a few moments of silence on…Continue Reading

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Bikini Prep – 1 Week Out – PEAK Week!

Bikini Prep – 1 Week Out – PEAK Week!

It’s kind of like Christmas morning, except you can’t eat those soft, warm pecan rolls straight from the oven. My mouth was literally watering as I wrote that sentence. I guess the second plate of white fish, spinach and asparagus I just had for dinner (repeating the same dish I had for lunch) isn’t satisfying my appetite just right.…Continue Reading

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Bikini Prep – 6 Weeks Out – 1 Day Workout Example

Bikini Prep – 6 Weeks Out – 1 Day Workout Example

I used to think that I worked out a lot. Spin classes 3-4 times a week. Weights 3 times a week. I thought I worked really, really hard. Then I started training for a fitness competition. One of the biggest challenges that I have faced in preparing for this show is making time for all of…Continue Reading

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Bikini Prep – 7 Weeks Out – Treats that Keep Me on Track

Bikini Prep – 7 Weeks Out – Treats that Keep Me on Track

It’s no secret that I love treats. I’ve already planned my post-competition, food-fest party which will include everything from Stoney River’s Carrot Cake to Levain Bakery’s double chocolate peanut butter chip cookies, shipped from New York City. I am a self-proclaimed foodie, and even during prep, I try to trick my taste buds into thinking…Continue Reading

Bikini Prep – 8 Weeks Out – The POWER of Vulnerability

Bikini Prep – 8 Weeks Out – The POWER of Vulnerability

    I named the subject of this week’s post after a researcher/storyteller whom I admire very much. If you have not seen her TED Talk abut being vulnerable, take 20 minutes of your day to watch it. Vulnerable: (adjective) susceptible to physical or emotional attack or harm When was the last time you were…Continue Reading

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Bikini Prep – 9 Weeks Out – Strike a Pose

Bikini Prep – 9 Weeks Out – Strike a Pose

At 9 weeks out, all of the puzzle pieces are starting to come together for my fitness competition on November 19th. I’ve made all of the muscle gains possible in the 12 weeks of training so far. I have about 2 weeks left of solid training in the gym to make any additional improvements possible…Continue Reading

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Bikini Prep – 10 Weeks Out – Say Yes to the…Bikini

Bikini Prep – 10 Weeks Out – Say Yes to the…Bikini

I knew exactly what I wanted my wedding dress to look like. Lace, form-fitting, open-back, fancy belt. Tried on 2. 1 was $8000, 1 was $1200. Sold at $1200. Done and done. I wasn’t one of those girls who had visions of how I wanted my wedding to be before I met my husband. I…Continue Reading

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Bikini Prep – 11 Weeks Out – Thoughts on Competition

Bikini Prep – 11 Weeks Out – Thoughts on Competition

I’ve been thinking a lot about the word competition. So much so, that it has taken me two weeks to write this blog post. Compete (verb): strive to gain or win something by defeating or establishing superiority over others who are trying to do the same. My husband is a football coach for the United…Continue Reading

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Bikini Prep – 13 Weeks Out – Gym Bag Essentials

Bikini Prep – 13 Weeks Out – Gym Bag Essentials

I thought of a product that I can take to Shark Tank next season that will surely get me a deal from the sharks: a gym bag fanny pack. Once I get to the gym, it takes me a solid 5 minutes after I put my bag down at the lockers to “get ready” to…Continue Reading

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