2014 - The Beginning

#10yearsinfitness in fitness: a series.

2014 - the first year I dove head first into bodybuilding, powerlifting, and the “fitness industry”.

From the time I was young, I had a passion for athletics that resulted in short lived running career. I was sidelined by an unexplained illness and a stress fracture. In college, I developed a passion for training and channeled a lot of frustration from lost running dreams into building muscle and strength. I never could wrap my head around “why” my plans did not pan out to what I wanted. Little did I know, God had a plan all along.

In college, I struggled immensely with my eating - never finding a good balance of fuel and fitness. Having come from several extreme dieting coaches, I was discouraged & confused. I was told to lift only light weight for my lower body because my thighs were “thick”. Yikes.

Enter in figuring out the “why”. I knew that there had to be a better way. I always questioned “WHY this diet? WHY this training?” but no one could answer me. I knew that dieting did not have to be either “all in restrictive” or “binge fest 24/7”. I knew I could use my strength to do something exciting in the gym.

Soon, I discovered heavy lifting, flexible dieting, and science based nutrition and training methods. I soaked up every seminar and mentorship I could. I loved every second.

I happened to be very strong. And after a couple of years of intense training, my hard work led me into a new realm of fitness.

This led to natural bodybuilding and drug tested powerlifting.

My thirst for athletics & an optimal body composition was finally quenched. But there was still something missing. I was making a difference in some way but it felt shallow.

God was leaving breadcrumbs for me but I ignored them. I stopped going to church or praying or even caring about spiritual things. I was obsessed with fitness. Everything I did revolved around my meals, my workouts, and my new notoriety.

I competed in back to back competitions of powerlifting and bodybuilding. 3 in 3 weeks. Winning everything & coming away with my natural pro card in bodybuilding & a new niche in strength sports.

2014: my god was fitness.

#10yearsinfitness

Protein Brownies - THE OG!

Makes 6 servings.

Each brownie: 125g (aka huge!)

26 C / 6 F / 13 P

Ingredients:

1 can black beans drained & rinsed

2 whole eggs

100 ml egg whites

150g canned pumpkin

2 tsp coconut oil

1/2 tsp pure vanilla extract

60g Core Nutritionals vanilla cake PRO - https://www.corenutritionals.com/products/core-pro-2lb - Use code KATIE20 for 20% off!

15g coconut flour

35g dark chocolate cocoa powder

165g fat free cream cheese

1 tsp salt

1 tsp liquid sucralose

1/2 tsp pure stevia

1/2 tsp baking soda

1/2 tsp baking powder

25g dark chocolate chips

Blend all wet ingredients in a food processor & then add dry.

Pulse baking soda, baking powder, and chocolate chips at the very end.

Put mixture in a glass baking dish - first cover with a thin coat of oil or spray oil.

Bake for approximately 35 min at 325 degrees Fahrenheit.

Enjoy

GREENS Smoothie

Did you know that Core Nutritionals Greens taste so good that you can easily add them to your protein smoothie?

Link for GREENS: https://www.corenutritionals.com/products/core-greens - Use code KATIE20 for 20% off!

Fruit smoothie with a micronutrient boost!

1 cup almond milk

40g Vanilla Cake ISO Whey - https://www.corenutritionals.com/products/core-iso-2lb - Use code KATIE20 for 20% off!

100g frozen blueberries

100g frozen strawberries

12g Grape Candy Greens

Stevia to taste

Pinch of salt

2 cups ice

Blend for 1-2 minutes until it reaches desired consistency.

Enjoy!

Coconut Protein Cupcakes

Makes 6 cupcakes.

Macros per serving: 15 protein / 6 carbohydrates / 5.5 fat

Cake Ingredients:

80g canned pumpkin

100ml egg whites

2 whole eggs

2 laughing cow cheese wedges

15g shredded unsweetened coconut flakes

25g coconut flour

60g Core Nutritionals vanilla cake PRO - https://www.corenutritionals.com/products/core-pro-2lb?variant=39799461314736 - use code KATIE20 for 20% off!

100g vanilla greek yogurt

1/2 tsp salt

1 tsp baking soda

1 tsp liquid sucralose

1/2 tsp vanilla extract

Frosting Ingredients:

2 tbsp low fat half n half

25g vanilla PRO

A pinch of salt

Mix all wet ingredients, then add dry. Add baking soda at very end.

Pulse in food processor.

Place in greased muffin tin and divide into 6 servings.

Bake for appx 25-30 minutes at 300 degrees Fahrenheit.

Let cool before frosting.

Spinkle with additional unsweetened coconut flakes.

Enjoy!

Peanut Butter Protein Cheesecake

Makes 8 slices!

Ingredients are pictured PLUS 1 tsp almond extract, 1 tsp salt, 1 tsp liquid sucralose or stevia.

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PROTEIN USED: https://www.corenutritionals.com/products/core-pro-2lb?variant=39799461314736 - use code KATIE20 for 20% off!

Graham crackers, liquid egg whites, and butter are used for the crust.

To make crust:

Pulse graham crackers in a food processor and mix with 50ml egg whites & reduced fat butter.

Bake at 300 degrees for 8 minutes.

Allow to cool.

Now mix all other wet ingredients & pulse, then add dry. Mix well until fully blended.

Place over cooled crust. Bake for an additional 35 minutes at 300 degrees Fahrenheit.

Take out when slightly soft.

Allow to cool and place in the fridge for at least 1 hour before serving.

Enjoy!

Strawberry Shortcake Muffins

Strawberry shortcake muffins!

Makes 6 servings.

17 protein / 12 carbohydrates / 5 fat per muffin.

Ingredients are pictured:

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PROTEIN USED: https://www.corenutritionals.com/products/core-pro-2lb?variant=39799461314736 - use code KATIE20 for 20% off!

PLUS:

1/2 tsp salt

1/2 tsp liquid sucralose

1/2 tsp pure stevia

1 tsp baking powder

Blend all wet ingredients in a food processor & then add dry. Pulse sliced strawberries & baking powder at the end.

Put mixture in greased muffin tins.

Bake for approximately 20-25 min at 300 degrees Fahrenheit.

Take out when slightly soft. Let cool.

Enjoy!

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Pumpkin Banana Spice Bars

Macros: 23P / 20C / 6.75F per piece… This recipe makes 4. And these servings are HUGE. Like 150g each huge!

Ingredients:

220g canned pumpkin

7g ghee or coconut oil

2 whole eggs

60g sugar free maple syrup

25g wheat germ or wheat bran (gives it a nutty flavor profile)

64g (2 scoops) vanilla PRO

30g oat flour

30g coconut flour

55g ripe banana

130g liquid egg whites

1 tsp salt

1 tsp liquid sucralose or stevia

1 tbsp cinnamon

1 tsp pumpkin spice

1 tsp baking soda

Mix all ingredients in a food processor. Bake in greased glass sheet for approxamitely 30-35 minutes at 350 degrees.

ENJOY!

Pumpkin Banana Muffins

#MomApproved 👌🏻 Banana pumpkin spice muffins 🍌 AAAND only 100 calories per muffin!
8P 12C 3 F 🎉 Recipe makes 8 delicious muffins 🤩
Ingredients:

• 30g Oat Flour

• 15g Butter

• 50g Egg Whites

• 400g Canned Pumpkin

• 30g Coconut Flour

• 2 Whole Eggs

• 50g Mashed Banana

• 1 tbsp Cinnamon

• 1 tbsp Pumpkin Pie Spice

• 1 tsp Vanilla

• 1 tsp Baking Soda

• 1 tsp Baking Powder

• 6 Full Droppers of Liquid Stevia

• 1 tsp Salt

• 1.5 Scoops of Core Nutritionals Vanilla PRO.

  • Do not forget to use code Katie20 for 20% of ALL Core Products! This blend is perfect for baking.

• Core Nutritionals <— link here :)

I used Kerrygold butter. This can be replaced with another butter or oil of choice. I only used half of a banana because that’s all I had. 🤷🏻‍♀️😂 You could swap out some of the pumpkin for more banana if you want a stronger 🍌 taste. 

Mix all ingredients in a food processor (add baking soda & baking powder last). Bake in greased muffin tins for approximately 30-35 min @ 350 degrees Fahrenheit 🍽

Take out of the oven when still slightly gooey so they have a thicker consistency once cooled.
This is one of my FAVORITE recipes I’ve ever whipped together!

Do I ever use recipes? No 😂 Baking random things with what I have around is one of my specialties 😅🙋🏻‍♀️ #hiddentalent 
#Macros and calories determined through the @my.macros recipe builder 🍴
Let me know if you try these!

What should I bake next?? Any cravings you all are having this time of year? 😋
#MyMacros

Judge Not

I would consider myself a member of both the powerlifting and bodybuilding worlds, or having competed in both and focused on both at various times during my fitness career. From observation (and previously, participation), groups tend to talk “down” or negatively about another group outside their own.

As a powerlifter, it can be easy to categorize all physique athletes as “self absorbed, body obsessed individuals”. As a bodybuilder, it can be easy to fall into the trap of categorizing all powerlifters as “individuals who have little regard for their overall health and only want to lift heavy”. Neither of these are true. 

I have to admit that I have fallen into both categories, having judged bodybuilders before I was one, seeing them as those who were solely obsessed with their looks. Before I started powerlifting, I also thought of it as something used as an excuse for individuals to “bulk up” in an unhealthy manner and leave general health and wellness behind. 

"Sides" form within the fitness industry... Bodybuilders become obsessed with a number on the scale and a body fat percentage... Powerlifters become obsessed with how much weight they can lift. The reason I use the word “obsession” is because it is idolization. An obsession becomes IDENTITY. 

One is not worse than another. Someone’s fixation on staying at an unhealthy sub-8 percent body fat is NOT any more dangerous than someones obsession with doing ANYTHING to hit a certain deadlift number. Both are glamorized in various circles in the fitness industry. Obsession becomes cool.

I can speak from experience that obsession is NOT cool. I have been obsessed with my leanness and obsessed with my powerlifting marks at various times. Over the past 6-7 months, I have taken a step back and gained a greater perspective of why I was seeking worth in these measures. I was finding my IDENTITY in something futile and OF this world (aka temporary and WILL go away). I can guarantee that it will never satisfy you. I am thankful for my experiences in both circles in order to gain an appreciation for passions outside what I personally do and can fully understand.

Your obsession should lie in your purpose in this world. Each of our purposes should involve reaching those around us. We are not meant to live for WE... What good does it do if we die with only self-serving accomplishments? I can guarantee to you that very few will remember how many powerlifting meets you won or how many pro cards you had. Instead, they will remember the impact you may have had on them personally. 

"Judge Not" is the title of this blog entry for several reasons. Stop assuming you know everything about another person. Stop assuming you are better than someone else. You are just as guilty of putting your self worth in something other than what is actually important in life. It is perfectly fine to put your talents, resources, motivation, energy, and passion into something like an athletic endeavor or pursuit. However, is it your identity? What would happen if that was stripped away from you? What if your squat PR was half of what it is today? 

Judge not the lives of others but rather seek first your purpose in this life. 

MEET TIME: Squat, Bench & Deadlift Commands

Getting the commands down for squat, bench, and deadlift are essential BEFORE you step on the platform. I have seen many individuals miss lifts because they simply did not understand the commands that are involved in the squat, bench, and deadlift.

I go over these commands and a few things to think of below. 

SQUAT:

START: once the judge sees you have control of the bar, your knees are locked out, and you are in a vertical stance and not leaning over at all

RACK: once you complete the squat and have control over the weight at the top of the squat.

BENCH:

START: once you get the bar over your chest, have control of the bar, & your glutes / upper back are both in contact with the bench. Bar must be motionless.

PRESS: after bar comes to a complete stop on your chest.

RACK: after lockout is completed and elbows are locked out fully.

DEADLIFT: 

They will let you know that the bar is loaded. There is no start command.

DOWN: The head judge will give you a down command once you fully lock out the deadlift. 

ZOATS - My Favorite Volume Breakfast

ZOATS! Have you ever tried adding zucchini into your oats? :) One of my favorites when I am in a deficit or dieting. 

Zucchini is a fabulous "volume" food (low in calories: a whole medium zucchini is only about 10g of carbs!) that you can to your oats & provides a serving of veggies to your daily breakfast. It has a mild flavor and is hardly able to be tasted if cooked properly.

Directions:

Blend one whole zucchini in a food processor for about 2 minutes. Add blended zucchini to one cup of milk of choice along with a serving of oats or oat bran (I use almond milk and 40g oat bran). Cook over low heat with fruit of choice (I used strawberries) for about 10 minutes along with almond or vanilla extract, a pinch of salt, and Sucralose or stevia (sweeten to taste). At the end of cooking, I add a pinch of baking soda for a bit of fluffiness and top with sugar free maple syrup. Yum :) 

Other additions can include cinnamon, pumpkin pie spice, or even canned pumpkin for a bit of fall twist and more fiber!

I personally love to top my oats with a serving of De Novo Nutrition white cake whey (mixed with pudding mix & greek yogurt), but you can cook egg whites into the oats for the last 5 minutes. 

Hope you enjoy! 

Change of Plans?

Lately, I have been praying (a lot!) and thinking hard about my path moving forward. I have always been the type of person who enjoys the training more than the actual competition. Just because I compete regularly doesn't mean I HAVE to compete any time soon or feel the pressure to get back on stage or back on the platform on a certain timeline. I want to do it because I want to - not because I feel I have to. This summer, I want to have fun and change up my training a bit. 

After discussing my options with my coach, I have decided to enter into a mini-cut to lose a bit of body fat and see how my body responds to the changes. It will not be anything drastic, but it is exciting for me to enter into a cut after not dieting down for over two years. I realize that probably the majority of my followers have never seen me in a deficit or diet down! I have spent the past two years focusing on powerlifting and gaining weight slowly. This is interesting to me because it seems like yesterday that I was in contest prep, but it indeed has been two whole years! Right after I made a post about entering into a cut, I received many questions surrounding it --- am I cutting out food groups? Am I adding in a lot of cardio? Will I have cheat meals? Well, NO, kinda, and nope ;) Cardio maybe once or twice a week tops. No cheat meals, still counting macros each day! I realize that many people are still unaware of how to incorporate a flexible diet into their life and still lose body fat. Below are my pictures after a couple of days of dieting. I feel as though I am in a good spot at 160lbs!

This will be an exciting realm for me to cover as I lose a bit of weight myself and still try to maintain my strength as best as possible. My training will be modified a bit to focus more on hypertrophy in the near future, but I will still be incorporating powerlifting, of course. As far as my competition plans are, those are TBD! It shall be a surprise ;) 

Thanks for reading and excited to have you all along in this journey! See video below for my recent training and explaining why I am entering into a mini cut.