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Abs ARE Made in the Kitchen!

Getting a Handle on Meal Prep

Time seems to be flying by faster than ever this summer. I imagine it’s a combination of being on a more rigid schedule than the past few summers and the fact that each Saturday, I see the numbers dwindle to how may weeks remain until the NPC Brooklyn Grand Prix. At 11 weeks and counting, I thought I’d answer the most common question people have asked me so far: “Laura, what are you eating?”

The truth is I’m eating more real food than I have in several years. I’ve come to realize before this prep began, I was relying on shakes and protein bars to get through the day. Now, I aim to eat five meals a day and I space them out every three to four hours. I attacked the nutrition part of the prep process like any other deadline or production timeline for other projects in my life. Give me an itinerary, schedule or instructions and I’ll follow them to the letter. So I asked my coach to offer some meal plans, and Jen gave me several easy-to-follow options. By the way, kudos to all of you who add up your macronutrients for the day (commonly referred to as “macros” in today’s nutrition lingo) and hit to the right number before bedtime.

Here’s a look at what the different days of the week look like for me based on my workout demands:

Leg Day

Breakfast:

  • 3/4 egg whites
  • 1/2 cup oats
  • 1 tbsp. organic peanut butter
  • Sprinkle of cinnamon

Meal #2:

  • 4oz 99% lean ground turkey
  • 1 cup greens (broccoli; spinach; arugula; asparagus)
  • 2 oz avocado
  • 1 cup brown rice

Meal #3:

  • 4 oz 99% fat-free chicken breast
  • 5 oz sweet potato
  • 1 cup greens

Meal #4:

  • 4 oz 99% lean turkey
  • 1/2 cup brown rice
  • 1 cup greens

Meal #5:

  • 4 oz tilapia
  • 1/2 cup quinoa or brown rice
  • 1 tbsp olive oil
  • 1 cup greens

Upper Body Day

Breakfast is the same. The only difference is a slightly lower number of carbs for the day. So for my second meal, I’ll have a half-cup of brown rice instead of a whole one. Everything else is pretty much the same.

Active Recovery / Rest Day

Again, breakfast is the same. (Luckily, it’s my favorite meal of the day!) If I’m too rushed to make breakfast, the smoothie I still love as an alternative includes:

Always Ready to Eat on the Go…

For the rest of the day, the protein portions remain the same; but for my second and third meal, I’ll prepare a half-cup of brown rice. For the fourth meal, I get to enjoy three ounces of a sweet potato and finally, for the last meal of the day, it’s just protein, greens and a tablespoon of olive oil. (Sometimes I swap out the oil for 20 raw almonds.)

Needless to say, the most important tools in my kitchen are my food scale, measuring cups and measuring spoons. I realize I am fortunate to have time to prepare meals ahead of time, sometimes for an entire day. I also try to get a day ahead if I know I’ll be out for an entire day, such as the glorious rest day I spent at Jones Beach.

Jen has warned me as crunch time winds down, my portion sizes will change. In the meantime, the workouts, the posing practice and the overall nervous excitement continue. Here’s to what’s next on all our journeys to have fun, be fit and feel fabulous!

Practice Makes Perfect…I Hope!

13 weeks out….

Wow! We made it to July! I seriously can’t believe we’re past the halfway mark of 2019. Perhaps even more unbelievable is in four days, I’ll be just 12 weeks away from stepping on stage for the NPC Brooklyn Grand Prix!

During this past week my coach, Jen, was kind enough to meet with me before a well-deserved vacation to start teaching me the ropes in what I consider the most terrifying part of this entire process: posing. Let’s just say I need all the help I can get!

This is completely different from maintaining poise and composure in front of a camera even in the sweltering heat or bone-chilling cold during my TV reporter days. This is about mastering a routine that includes four poses in a blur of 10 to 12 seconds. That’s the amount of solo time I’ll have in front of the judges. The poses themselves are totally foreign to me, and then there’s the added challenge of executing those moves wearing four-and-a-half inch platform heels and transitioning between each move as gracefully as possible. (Oh, and of course, I need to do it all with a smile!) Needless to say, I was a little overwhelmed during that first hour of practice. However, Jen encouraged me to simply practice, practice and practice some more. If you want a good laugh on this first Tuesday of the new month, click the play button on this video to see how I did.

 

Who says you can’t eat healthy at the beach?

All you pros out there know I have a lot of work ahead of me! However, I hope sharing this not-so-perfect video serves as a gentle reminder that anytime you try something new, you can’t expect to be perfect right out of the gate. Whether it’s a new job, maybe even a totally different career; a new fitness or nutrition program or a new hobby, we can put so much pressure on ourselves to be perfect. We’re usually the first to beat ourselves up when we slip and fall. So, I’m going to try and remind myself to do what my coach and so many other people who’ve been through this competition prep have told me: trust the process. So, I may stumble and fall – literally! – practicing my posing routine, but I’ll get up and try again. I’ll keep the faith that with some serious effort on my part and the ongoing support from my family, friends, my coach and the fitfam universe, I can make this happen!

I close with a wish for everyone to have a safe and Happy 4th of July! (Click here for a reminder on how to get through what could be a long weekend of food-filled fun without totally falling off the healthy lifestyle wagon.) As for me, the holiday will be my last real “cheat” day before crunch time begins. That doesn’t mean I’ll go totally crazy with the food and drink. I’ll get to the gym super early, eat a couple of my prepared meals before heading to the annual pool party my family and I look forward to every year and I’ll choose my “cheat” foods with care. (I do see a cheeseburger and one or two cocktails in my holiday future…) I’ll also be sure to drink my gallon of water or more throughout the day.

Here’s to celebrating America’s birthday, a fitastic July and all the opportunities ahead to have fun, be fit and feel fabulous!

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