I get asked fairly regularly what my “workout plan” is. It’s a huge compliment but to be honest, I was taking educated guesses as to how I should be training. I am working on making my training a lot more specific and getting help from my more knowledgeable friends to do so. I am NOT a professional trainer, nutritionist or anything else health related but I do feel good about my body and its ability to perform. Despite my insistence that I am not a professional and don’t know what I am doing, folks want to copy me, so here is the low down on my “program.”
My training started the beginning of the calendar year. Spring marks a slight transition in my Tri training and a huge transition in my weight lifting as I am now focused on getting ready for Miss WA as opposed to just Tri training. I wanted to get swole, ripped, buff whatever. Hopefully we see a lot of progress, hence the pictures below.
I am training for two things, well three things technically. I will compete in my first Olympic distance triathlon in June and first half Ironman in July. While doing this I am also getting ready for Miss Washington. For those who don’t know, Miss Washington is part of the Miss America organization (not the Donald Trump one) and it will be my third and last time competing.
For my triathlon training I am still in “Olympic” mode. This part of my training will end in two weeks and after that I will go into more specific half Ironman training. The half Ironman is my focus and I am treating my Olympic Tri as more of a check/tune-up. This all may seem like a lot, but my background as a swimmer and collegiate runner have prepped me pretty well for this transition.
In general I swim twice a week, bike once a week, run twice a week and do one brick workout which means running and biking mixed into one. Right now my “biking” has been on the stationary bike indoors, as it was too cold and icy for me to go outside. Next week I’ll start taking my bike to the pavement to really get things going.
As for lifting, I have ramped that up A LOT since I stopped running in school. I do general weight lifting four days a week, plyometrics one day a week and some kind of light or body weight lifting once a week. It’s kicked my butt, but I feel stronger than ever.
My meal plan has gotten quite a bit stricter as well. I have always eaten pretty healthy but since graduating in December, I have gotten a new job and make more money so I eat better. It’s not super strict, but in general I stick to chicken, fish, veggies, fruits and nuts. I recently gave up dairy because of the problems I have when I run, but more on that later. The food I buy really isn’t that expensive, it’s simply the huge amount of food I eat every day that makes things harder to afford. With all of my training I am trying to hit 3,000 calories a day, it’s difficult, but doable and definitely not recommended for everyone.
In my adult life, I have felt pretty confident in my body. I have always been an athlete so staying in shape has never been a problem for me. I recently asked my friend, an exercise science major and aspiring bodybuilder, to help train me because I do have isolated areas I want to make stronger and more aesthetically pleasing for my pageant. I want to be clear that I am not unhappy with my body at all, I simply am striving to look as good as I can, and we all know nobody is perfect.
You can see that at certain angles everything looks on point. I saw the picture of me at the top of this post and thought “Dang, I look ready for Miss America!” But at certain angles (as in the picture where I am on the move) things don’t look as “tight.” My hamstring-glute connection is not where I want it to be and hopefully that’s where I will see the biggest transformation in the next couple of months.
I will post my workouts and meals every day. Hopefully this journey will be satisfying to me and entertaining for you to watch!
Keep in mind that I am shooting for 3,000 calories a day. If you are eating less but want to be on the same plan, simply eat one serving of the things I eat two of. It looks overwhelming but after about two weeks it’s easy.
2 pieces of 100% whole wheat toast with 4 tablespoons of PB (I just eat the Safeway brand)
1 fruit smoothie (1/4 cup apple juice, handful of spinach, 1/2 cup Greek Gods non-fat plain Greek yogurt, 1/2 cup Safeway plain soy milk, 1/4 cup mixed berries, 1 scoop strawberry-mango Spark)
2 small boxes of raisins
2 servings lightly salted almonds
1 whole orange
2 servings Veggie Pasta Rotini with 1/2 chicken breast
1 1/4 cup brown rice
2 Tillapia fillets (4 oz. each)
1 cup cooked broccoli
1 1/2 servings sweet potato tater tots
2 servings cooked shrimp
Total Calories: 2927
5 min WU on stair-climber
One legged squats (4 sets of 12 on each leg)
Leg press (4 sets of 10)
Sumo Squats (3 sets of 10)
*First day with my new trainier so a lot of time was spent learning what the routine is going to be!
400 front crawl
400 front crawl
+20 secs rest in-between
Be sure to stretch!