Tip of the Week #19: Get your beauty rest!


We all know were supposed to get at least 8 hours of sleep right? But why? How will that help your health and weight you might ask… Here is how:

  • Decision making becomes a blur– Since you aren’t getting enough sleep you ability to make clear decisions is effected. Your willpower is low. Then you may reach for a “pick me up” aka caffeine or something else that’s a “feel good” food or drink to make you feel better from being tired. When you seek out these foods that usually aren’t the best choices, you body tends to crave those junk foods in the long run. Hence how late night snaking becomes an issue, usually your either bored or tiered.
  • Hello hunger hormones – Leptin and ghrelin are the two hormones that either tell you your hungry or full. With lack of sleep the hormone ghrelin (the hormone that tells you you’re hungry) is produced more throughout the body, thus increasing your appetite. Ghrelin tells you when your full, and when you haven’t had enough sleep or a lack of sleep, it doesn’t function properly as well and doesn’t tell you full, leaving you to eat more. Talk about a recipe for disaster. And if you really want to get into how hormones play an effect, cortisol (your stress hormone) is effected and its a big triangle you don’t want to mess with.


Tips to get more shut eye:

  1. Do your best to stick to a schedule, even if its the weekends or you have the day off from work, your body will get into a natural rhythm and start to automatically wake and fall asleep at the same times.
  2. Turn off lights, tv, computers, phone and anything else that produces a light.
  3. Watch what you eat for your last meal or at night time. Foods thatare spicy and/or can cause heartburn tend to keep you awake. Along with caffeinated teas, coffee, alcohol and sodas.



6 and 5 weeks out

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As time goes on and the days pass a part of me is so nervous and excited and just thrilled I’m actually doing this (no turning back now!) but another part of me is rather relived and happy its almost over. Weird I know. I feel like the whole thing is going to be a bittersweet moment. The joy of being up on that stage (I’ve always loved the limelight ) knowing that I accomplished this goal that in all honestly was WAY harder to complete then I even imagined when I first started. But yet, I can begin to “live” again. Most people don’t realize how hard it is to sit there at a wedding/ baby shower/ anywhere with your 3oz of chicken and 8 asparagus spears while everyone else gorges on things like cake and BBQ ribs in front of you. Me, personally I didn’t mind it, I learned to live through other people, especially Evan hahaha. When we went on our vacation up to Vail I brought all my food and still continued to eat just like I do now, meanwhile he had things like pizza, peach pie, big burgers…… fricken waffle fries.. (not going to lie I wanted a waffle fry haha)

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When a friend of mine was telling me about “off season” and how all the pros of fitness take time off they eat things like pizza, doughnuts and good stuff.. I thought it sounded silly. Since the past 3-4 years through my whole weight loss I literally cannot remember the last time I ate a piece of pizza and since I have been eating clean for this long my thought when she said that to me was “but why would I ruin what I’ve just done??”

Let me just tell you now, I understand completely what she was talking about! through this prep (granted mine was a bit harder because I’ve been on such a prolonged clean diet for so long) … but literally I’ve never craved so much “unhealthy” food in my entire life. I probably pinned about 80 different pumpkin desert recipes on my pinterest the other day- no joke! And the fact that my body is handling whey (dairy) better now makes it even more dangerous!


So not really sure what’s going to happen at the end of all this to be quite honest. I don’t want to make myself sick (even though I hear that is totally something every competitor does after a show hahah) but I do have a nice little list in my mind of all the different foods I want after this is over. Things like BBQ ribs, pumpkin….. well pumpkin anything!, Oreos, smothered burrito, tostadas, spaghetti … the list goes on…. guess we will see what happens eh?


ok without further ado, here are my 6 week and 5 week updates.

6 weeks out

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5 weeks

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I also got to pick out the color of my bikini! How exciting… I was so happy when my coach told me I should do pink or purple (my two favorite colors!!! ) so we opted for one in between its kinda a pinky-purple. … and it matches my gym bag, and my food prep bag haha. LOVE!!! I also was going back and forth between which connectors to use (connectors are the jewels on the bikini that hold it together… I picked the ones I’m going to use.. ya’ll will just have to wait and see which ones heee heee ;P

wpid-img_20140904_172117.jpgoh and I found more amazing PB that I can only eat when Evan isn’t around hahaha .. they need to make flavored almond butter and we’d be in business!!! Also here are some fun pics of Vail!! .. lol our maid probably thought a weirdo was staying there. =P

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Baked Garlic & Herb French Fries (no oil)


Story time first! … (recipe is below if you don’t want to hear my story lol… but I think it was kinda funny personally)  Ok so my boyfriend actually has been doing pretty good through this whole “I want to do a competition” thing. Hes been helping with food prep, supporting me when I lose my shit and dealing with my low-carb mood swings haha. I’m very blessed, that’s all I have to say! … so anyways…..We were driving around and it was becoming dinner time soon for him anyways ( I still had like 2 more meals to eat) But for the most part he’s been eating what Ive been eating give or take some extra carbs or something for him… So the other day he was like “I’m gonna get Good Times” and kind of gave me a look of “please don’t hate me … and is that ok?” lol and I understand … I’m not going to deprive him from things just because I have a goal… its not his goal he can eat/do what he wants… So we order it and he gets the bag and puts it in-between himself and the driver-side door so its not staring at me in the face (aww so considerate)…. So I’m all “you can put it on the center console so it doesn’t fall and spill everywhere” so he does…

I literally looked out the window because all I can smell is those fries… (and if you know me, I’ve never really been a fry fan anyways … but ohhhh Good Times fries just sounded good.. ) .. so I looked down and there is seriously a little fry sticking out of the bag, I swore it was like mocking me. hahha.

So I looked at him and was like .. ” yeah put this back over to your side and we need to go home NOW, so I can make my chicken and asparagus” lol… he just laughed at me and headed  home…. So that’s my story.. I think it was funnier in person, oh well… but anyways I made these and they weren’t “Good Times” fries, but they definitely curbed that craving!!!  ENJOY!




You’ll need:

As many potatoes as you want ( I used Red Gold for this and I only used 2 potatoes total… but then again I can only have so many carbs right now … so keep that in mine, One potato this size measures out to be about 1 cup)

and Mrs. Dash Garlic and Herb Seasonings …

THATS IT! BOOM!  ( p.s. I love minimal ingredient recipes!!! )


How to:

  • Put potatoes into desired shapes or slices
  • Pre- Heat Oven to 345
  • Lay a piece of parchment paper onto a baking sheet and spread out the potato chunks evenly on the baking sheet.
  • Sprinkle Ms. Dash seasoning onto the pieces – jut enough to lightly cover them (it helps if you flip them too so the seasoning gets everywhere)
  • Bake for about 20-25 min depending on how fast your potato cooks. … (I did turn on the broiler for out 5 min just so they came out a little more golden and crisp! )
  • Let cool and Enjoy!

nom nom nom


Side note: You can basically do this with any potato and any seasoning, no need for oil which helps save on calories!! =) – I might try a southwest Chipotle seasoning next time!

Also, I found a lower sugar Ketchup that’s not too bad either!  But different flavored mustards are delish too!

kats5 cal per tablespoon – 1g sugar! BOOM


Garlic and Herb Tuna Salad



Had this the other day and it was delish!!! … after eating though, I could have gone without the dressing … but its all about a learning experience and seeing what works for you too. But anyways! Here is the recipe!


1 cup spinach and baby greens mix

50g (5 slices) cucumber

1 oz avocado

1 packet of tuna ( for this is used Tuna Creations Garlic and Herb flavor but lemon pepper is yummy too! ) =74g

1 oz chopped orange bell pepper

2tbs Walden Farms Chipotle Ranch dressing <— this is what I felt like I could have done without because the avocado acted as a dressing… but its all up to ya’ll.


Nutrition Breakdown:

Calories- 250

Protein- 17.5

Carbohydrate: 13.4

Fat: 14.5


ps. follow my instagram! I post all kinds of motivational stuff, quotes, recipes, and other stuff!! @amanda_fit_



Supplement Guide: Glutamine


What is it?

  • Glutamine is an amino acid that helps with the production of muscle. Its a naturally occurring amino that’s already in your body. Not just glutamine, but all amino acids are the building blocks of protein. Its mainly known as a sport supplement to help with recovery, but has been show to improve the immune system, help with illnesses and help wit people who have gone through surgeries.

Some foods Glutamine is in include:

  • Milk
  • Beef
  • Peanuts
  • Pork
  • Cabbage
  •  Spinach
  • Soy
  • Yogurt
  • Chicken
  • Parsley
  • Egg Whites


Using it for Sports Performance:

  • When you start training or even working out a lot, your body’s natural stores of glutamine begin to diminish. Therefor supplementation will help your replenish that amino along with aiding in recovery.  Its also been shown to help with cortisol levels, because cortisol has been known to break down muscles. So replenishing glutamine if you’re working out a lot is ideal.

How much should I take?

  • There are many types to take including pills, liquid, and powder forms. There also is usually BCAA (Branch Chain Amino Acids) and Glutamine in protein powders already, so depending on how much your working, how clean your eating and your lifestyle … the amount in their might be enough. The average recommendation is around 5 grams 2 or 3 times a day.
  • Personally I would judge it on how you feel too, if your SUPER sore, take a little extra and so on so forth.

I like to take it with every protein shake I make within the day (usually 2-3 shakes a day…and I use the powder form for this and just mix it in). I also take 3 grams at night (capsule form). When you’re sleeping or resting, its easier for your body to heal and recover.. that’s why its good to take towards the end of the day. =)



Simple tips to help you lose weight

  • You have to be ready. (mentally, physically and emotionally) – Once you decide you want something more than you’re afraid of it is when the magic happens. You have to have a plan and a sense of determination. You cant just “want” it, you have to live it.. its not about a diet, or a quick fix it truly is a lifestyle change. You have to be willing to step out of your comfort zone and put yourself in the uncomfortable.  But I am here to tell you, once that light switch comes on, you know, and never turn it off. Get a friend or a spouse to do it with you, this makes it easier and you two can keep each other on track. And always be prepared for some temptations as well as comments from others …because they do and WILL happen.


  • Seriously…. no matter how much you workout…DIET IS THE KEY TO SUCCESS. – yes working out will help but if you really want to be fit, and feel fit and super healthy… diet is the answer. When you eat the way our bodies were designed to eat you’ll notice a ton of different things happening with your overall health. Not just weight loss but metabolism actually speeding up, the feeling of fullness before the plate in front of you is empty, maybe some inflammation is gone or starting to fade, more energy, better sleep, and the list just goes on. An easy way to make sure you are keeping track of your food and what your eating, is to keep a food journal.. Which I have  a link on how to do that here:Keep a Food Journal! – How to When you keep a small journal with you its easier to see where your successes are and where you can improve. Also, when you thin about food and what’s healthy and what’s not it can be a little hard if you don’t know what your looking for. My motto is … if it doesn’t come from the ground, grow on  a tree or isn’t relatively “natural” don’t eat it… Shop the outside of the supermarket, that’s where you’ll find your produce, lean meats, whole wheat breads, low fat dairy and this way your skipping going every isle that has the bad things that obviously DO NOT grow on trees .. (ahem… Cheetos) ….

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  • Get to know portion sizes!- So many people think portions are supposed to fill the whole plate. We go out to eat  at a restaurant and if the waiter brings us some “tiny” portion we automatically think…crap! I’m paying $15 bucks for this plate?! Whereas if they bring us a huge plate of food, we are satisfied because were getting our “moneys worth”. The sad thing is that we’ve grown so accustom to having these huge portions that now we don’t know what an actual portion is. Here is a quick reference guide to what portions are supposed to be. And next time you go out or even make your own plate, remember you don’t have to eat everything they give you, you can always take it with you =) hey… 2 meals for the price of one.. sure!!
  1. Your whole fist or a baseball = 1 cup (pasta, rice)
  2. Your palm or a deck of cards = 3oz (meat, fish, poultry)
  3. One big handful including some finger space = 1/4 cup (Nuts, Seeds)
  4. 2 small handfuls not including finger space – 1 0z (popcorn, pretzels, chips)
  5. Your thumb or a shot glass  = 2 tbsp. (nut butters, cheese slices)
  6. Tip of your thumb = 1 tsp.. (condiments, mayo, ketchup, sugar, honey etc.)
  7. And when it comes to fruits and veggies, always fill 1/2 of your plate with those (mainly veggies). 1/4 protein and 1/4 complex carbohydrate.


  • Fruits and Veggies are your new best friend! – You can pretty much eat as much fruit and veggies as you want and loose weight.. plus they are full of nutrients, water, vitamins and minerals so they will actually keep you full! .. Now I know some of you are probably thinking ” I eat a salad and I’m still hungry!” … Now answer this, are your salads a legit salad.. like if you were to order a salad at a restaurant where it takes up the whole plate? or is it some dinky ass salad the size of a baseball and smothered with ranch dressing? haha. There is a difference between eating a side salad and then eating a SALAD… (this is the only time you are pretty much allowed to eat as much as your want, and not have to worry about portion control. ) When you make your salad make sure you have a mix of greens (preferably no iceberg since it is about 99% water), a lean protein added in like some chicken strips or black beans, as many veggies as you want, think COLOR! and a oil or vinegar based dressing. I do have another link here:The Salad Bar – Building a Kick-Ass Salad! =)  on  how to make a wonderful salad.


  • DO NOT SKIP MEALS! – I swore if I hear that eating less will make you lose weight one more time I’m going to scream! You ideally want to eat every 4-5 hours to keep your engine running. when you skip meals or eat very little your body goes into starvation mode and stores the fat on your body because its saving it for when it will need it for other times you my not be eating. This messes up your metabolism and throws it out of whack confusing it and it tends to not work the way it was designed to work. (THIS IS HOW I GOT TO OVER 200LBS… don’t make the same mistake !!! please!)    But I do have good news, you can fix a slow metabolism by simple diet changes and eating a healthy diet. Annnd if you start working-out on top of those diet changes, it will speed up even more. Our bodies and humans in general weren’t made to sit at a desk or on the couch all day, we also weren’t designed to eat things like fake sugar and fillers and food colors.. we were meant to be active and eat things from the earth, things nature intended us to eat. I like to eat 6 smaller meals a day, this way I’m NEVER hungry, or “hangry” as my boyfriend likes to call it (hungry +angry = hangry) plus my metabolism soars when I eat this way =) just try it… but remember, those smaller portions should consist of veggies a complex carb and a lean protein…..

5tip5 Always keep nutrients in mind, think of how eating a certain food will make you feel after eating it … will you be disappointed? will it make your stomach hurt? will it make you have a sugar crash towards the afternoon? yes sure it will be tasty… but is it worth it? 10 min of a sugar high or realizing you don’t need to be putting that crap in your body. I think you’ll be more proud of yourself if you just say no thank you =)


Benefits of Egg Whites


Eggs have been given a kind of bad rep because they are high in cholesterol and fat. But if you take out that yolk you save about 50 calories alone, along with no cholesterol or fat at all. Mission accomplished!

Even though you’re taking out the yolks, the protein from the egg white alone is still a good and high quality protein. The egg white contains the nutrients along with amino acids your body needs to function through out the day.Yes, you need fats in your diet to be healthy but make those fats come from things like nuts, seeds and healthy oils preferably.


Egg whites are very low in calories as well, an average egg contains around 70 calories per egg, cut out the yolk and you cut out about 55 calories leaving you with anywhere around 15 calories total per egg white (give or take the size of the egg). So with weight management, egg whites are beneficial because you’re still getting all the nutrients you need without the extra fat and calories. Even if you were to make an omelet with 2 whole eggs and one egg white your still saving calories… and this might be an easier transition to eating healthier.