From beginner to bikini competitor: My first posing lesson

One of my favorite stage shots!

As I mentioned in my last post, I decided to use Tawna Eubanks as my posing coach. At first, I was incredibly nervous because she's pretty much perfect, but I couldn't wait to work with her and get my posing on point. I quickly learned that I was nervous for nothing. Tawna is such a great person and made me feel at ease and confident about where I was at and where I could be in a few short months! Our relationship began with her as my posing coach, but she quickly became a friend and amazing resource.

I began my posing lessons immediately. Most people don't realize that posing is crucial, so they'll put it off until it gets closer to the show day...but I wanted to feel 100% comfortable with my routine and would rather be over-prepared (if that's even possible).

For those of you (myself included) who think bikini posing looks "easy," at first glance, I can personally attest to the fact that posing is much, MUCH harder than it looks. Sure, it sounds like a no-brainer: strut to the middle of the stage, strike a few poses, turn around and stick out your rear a little, then face the front for your last pose before exiting the stage. Super simple, right? That’s what I initially thought, but I was so completely wrong.

As a former sorority girl, I'm no stranger when it comes to walking in heels. I basically wore heels from morning to night during formal recruitment, a.k.a "rush." Now, I work in a corporate office and wear heels on a daily basis, but let’s just say my professional black pumps are a FAR cry from a bikini competitor's clear stripper shoes with the little spike heels. My first few steps in those kicks resembled a baby deer walking for the first time, but I got more comfortable with each lesson.

With posing, there are SO many things to think about. You have to keep your booty lifted—at all times—which yes, feels incredibly awkward, but you don't want to create a crease where your glutes and hamstrings meet. You don’t want to walk too fast or take large steps, but you want to add in a little bit of hip action when you walk. But not too much hips, because that can get distracting. Don't bounce, but make sure to have some kind of pep to your step. Oh, and you'll want to let your arms swing naturally—but don’t add too much swing—all while still keeping your booty up and smiling while locking eyes with judges. Easy, right? And that's just a brief summary.

The poses I thought I’d be doing? Yeah, not so much. Unbeknownst to me, posing is based on your individual physique, and all the poses I’d seen were routines performed by taller girls—not competitors who are 5 ft. tall with dominant quads and a more athletic build. Tawna and I worked on finding poses that elongated my shaped and made my muscles look long and lean. Let's just say, in 30 minutes or so, I made huge progress.

Another thing that surprised me is that you won't (or, in my opinion, you shouldn't) learn your entire routine the first time you have a posing lesson. We worked through my routine in pieces and, when I finally had it nailed down, we'd go over it countless times, along with a mock competition run-through and call-outs, which was clutch. I learned the types of things to expect on show day to avoid looking clueless. I learned to memorize the heck out of my number. (You don't want to be THAT girl who the judges have to repeat her number three times.) I learned how to subtly shift my weight from one leg to the other without attracting any major attention. I learned how to gracefully recover in the event that I might stumble a little bit. (Thankfully, that didn't happen!)

Everything I learned in posing lessons was invaluable and completely prepared me for show day. Although it wasn't my first time to be on a stage in front of audience, it was my first time as a bikini competitor, which was a whole new ball game. After I hit my routine, I felt pretty freaking awesome, which was one of the only things I really wanted to take away from my first competition experience.

Stay sweet [sweat] and sassy,

Kat

From beginner to bikini competitor: Finding your coach (or coaches!)

Training and Nutrition

From my previous work experience at Men's Health and conducting research for my master's professional project (a study of fitness magazines), I've soaked up a lot of health/fitness knowledge over the years, but I wasn't about to try and write my own contest prep. Sure, you could Google “bikini competitor” and find cookie-cutter information about workouts and nutrition, but I wanted a seasoned coach who’s done this for a while, could tailor a plan for my individual goals and would be able to work with me in person. In every area of my life, I’ve always been  “rule follower,” so to speak; I knew if I had a coach giving me directions—a coach I was paying for—I would do exactly what he/she outlined for me, no questions asked. And in return, I wanted someone who would be honest about my progress and help me bring my best package and presentation to the stage. So I did my research, met with a coach and decided to prep for my first show with T.J Clark, a coach at Destination Dallas. The first step was complete!

Next step: Posing
Bikini prep doesn't stop at training and nutrition. Sure, you can look great, but if you don't have stage presence and aren't able to pose in ways that highlight your best features, you might as well throw in the towel. A lot of beginners will refer to YouTube to try and cut costs, but I knew that wasn’t the route I wanted to take.

Finding a posing coach was a no-brainer for me, because there was only one person I wanted to work with: Tawna Eubanks. Tawna is an IFBB Bikini Pro and Better Bodies athlete (among many other titles), and is extremely well-known in this industry. At first, I thought Tawna would just be my coach, but she quickly became a good friend and an amazing resource.

In my competitive dance days, I learned that winning dances weren't always the best technical performances. Sometimes, the top-scoring routines were those that were highly entertaining and kept you mesmerized. Judges were able to overlook a few errors because the dancers looked like they were having a blast onstage, which is contagious to the audience. To me, posing is similar: you can look gorgeous and have a rockin' bod, but if you can’t present yourself well, you won’t stand a chance. Simply put: you have to own it. You have to be comfortable with what you’re doing because if you feel awkward, you’ll look awkward, too. And why work so hard on your physique if you can't pose or perform?

I won't lie: paying for a training or posing coach isn’t exactly cheap, but neither is competing in general. (During the process, I basically had a flashback to my competitive dance days...costumes, rhinestones, entry fees...this is basically my grown-up version of competitive dance.) But my mindset was: If I’m going to invest the money to compete, I’m also going to give it my best shot and invest in the tools and coaches that will help me succeed and feel confident in my presentation. I mean, you wouldn’t compete in the Olympics without proper coaching, would you? Point made.

Most people can't fathom why you’d want to spend money on this type of sport, and I get that. But personally, I don’t understand how someone could spend $1,000 on a Tory Burch handbag or run up a $300 bar tab, because that’s not really my style… but we all have our passions and choose to spend our money on things that are important to us. And this show was definitely important to me.

The majority of people don't (and probably won't ever) understand this sport...or would describe it as "obsessive" or "antisocial." Sure, I can see how it would appear that way to outsiders or those who haven't been directly involved in competing, because it's definitely a "niche" community. But honestly, prep is what you make it, and I was determined to keep doing the things I truly love outside of fitness. Looking back, I can honestly say I did that successfully. During my prep, I was insanely busy and went through a lot...there was a ski trip, birthday parties, a break-up, trips out of town, dinner parties...in addition to fitting in my training, working a full-time job, pursuing new opportunities within my company and house-hunting for a new apartment! But I wanted to make sure I kept my life balanced and could participate in the things I really wanted to do, so I made it work!

In my opinion, it's unfair that competitors are labeled so harshly. Look at it this way: I could gamble away my life savings, become a compulsive shopper, binge drink every weekend, eat a ton of junk food on a regular basis...or shoot, spend all my free time golfing or involved in some other sport, and nobody would bat an eye. But carry around a jug of water, eat healthy food you enjoy (it's probably from a Tupperware, haha) and actually invest time and effort into something you love (not to mention something that involves your health), and everybody looks at you like you're from a different planet. This is something I'll get into on a later post, but I had to throw in my two cents before I get into my weekly recaps! Just know that if you ever get involved with competing, a lot of people will be quick to judge...but my philosophy is that you only live once, so make sure you live the life YOU love!

Stay tuned for next week's post about my first posing lesson!

Stay sweet [sweat] and sassy,

Kat 

From beginner to bikini competitor: Where it all began

When I first began my prep for my first NPC bikini competition  I kept things pretty quiet, mainly because I didn't know if I'd have the guts to pull the trigger and actually step on stage. However, throughout my 12-week prep, I slowly became more comfortable and open with sharing my training updates, to which people always asked "How did you get into that?" or "Why do you want to do this?" After being bombarded with questions about the training, nutrition and entire process that a bikini prep entails, I decided to document my experience in the form of blog posts to compile this mini series, "From  beginner to bikini competitor." I'll be posting weekly (maybe bi-weekly) updates on my journey to the stage, what I learned from this process and quick tips for competition prep, so check back often for updates!

The background story: In early 2014, I began training with my former personal trainer, Scott. He's an amazing trainer; right away, we just sort of "clicked." There are some trainers who are great, but that doesn't necessarily mean they're the right trainer for you. But, regardless of what we were doing, he always found a way to push me to the max. Scott invested his time and interest in me, and he was able to truly challenge my athletic ability.

After a training session one day, Scott mentioned: “You’d do really well at competing.” I remember being confused and thinking “competing…in what?” It sparked my interest, mainly I’m extremely competitive (especially with myself), but I wasn’t sure what he was getting at. Scott casually replied “bodybuilding shows,” to which I shot him a look of horror. “You want ME to get HUGE?” Jokes, my friends…jokes. He laughed it off and went into a little more detail about the different categories for women, but I brushed it off and didn’t think much of it.

Fast forward to November 2014: I’d competed in the Camp Gladiator Games (our team placed 8th out of all the female teams across the U.S), won my age division in the Spartan Race and tackled a few other competitive athletic events. I knew all the outdoor obstacle races would be over until spring/summer when the weather was warmer. So, after doing my research (read: fair share of stalking Instagram accounts), I toyed around with the idea of actually competing in a show. Then, I began training at Destination Dallas, a bodybuilding gym...and after seeing what everything was about, I decided to take the plunge.

I’m the type of person who likes to have a tangible goal in sight. I love fitness and how strong/empowered it makes me feel, and I love competing in different events, so I wanted to set a goal with a time peg to train and work toward. I'd become a little bored in the gym and found myself  just going through the motions instead of training hard and for a purpose.

When I began lifting weights a few years ago, it completely changed my outlook on fitness. The goals I had for myself three years ago certainly aren't the goals I have today. I used to be a cardio bunny, always looking to run the next 5K, 10K or half marathon but, after I fell in love with lifting, I hung up the running shoes and haven't looked back.

If you’d asked me three or four years ago if I’d could ever picture myself wearing a tiny bikini on stage in front of an audience, I’d probably run for the hills or shoot you a dirty look. I’m not shy by any stretch of the imagination, but I’m definitely not someone who really likes attention. However, I did know the fact that I was even interested in stepping on stage in a bikini spoke volumes about my self-confidence and how far I've come in the last few years. In the past, I’ve dealt with my fair share insecurities and imperfections—after all, I’m human AND a female. I don’t know a single girl who looks in the mirror and sees perfection, and body image is definitely a common insecurity among women. Nonetheless, I’ve found a place where I’m comfortable in my skin, embrace the qualities I used to frown at (holla at your girl with quads!) so why not give it a shot? Although I grew up a competitive dancer, I knew this type of competition was unlike anything I’d ever done before. It was going to be a challenge and something new for me to try, so that’s where the story begins…

Stay sweet [sweat] and sassy,

Kat

Bring your BBQ Indoors: Easy Peasy CrockPot Beef

Once upon a time, I stopped eating red meat…and, once upon a time, I was clearly a dummy because lean beef is absolutely delicious. I'm pretty picky when it comes to food, and I really hate any fatty cuts of meat. When I was younger, I wouldn't touch steak unless my mom trimmed off all the fat for me — talk about diva status! I love a good steak, but I can never prepare it like my dad does, so I prefer to play it safe and stick with lean ground beef or beef stew tips. In my opinion, it's easier to cook, has less fat and is definitely more cost-efficient!

It's no secret that I'm mildly incredibly obsessed with my CrockPot. I can't stress enough how easy it makes my meal prep, not to mention everything is always cooked to perfection. When I use my George Foreman grill or bake meat in the oven, the final result is never that great and normally comes out too dry. Cooking things in the CrockPot takes no effort and definitely amps up the flavor.

Last year, I slow-cooked a brisket in the CrockPot for an indoor barbecue dinner with some friends, and it turned out amazing. I wanted to recreate the recipe, but the only problem was it makes a TON of food. Don't get me wrong — this fun-sized girl loves to eat — but fixing an entire brisket for one person is a little ambitious. I wouldn't be able to finish eating it before it went bad, and I hate throwing away or wasting food. So, on a quest to replicate my indoor barbecue masterpiece, I improvised using beef stew tips and one key ingredient: liquid smoke. Not to toot my own horn, but check out the end result from the easiest recipe ever:

Meat for the meathead...

Easy Peasy CrockPot Beef

What you need:

• 1 lb. lean beef stew meat (I bought mine at Trader Joe's; it only has 4g fat per 4 oz. serving!)
• 1 cup low-sodium beef broth (You might need to add another 1/4 cup or so)
• 3T cup liquid smoke (I used the mesquite flavor.)
• 1/4 cup low-sodium soy sauce (or less)
• Black pepper to taste
• Garlic powder to taste
• Onion powder to taste

Directions:

1. Spray the CrockPot with nonstick cooking spray.
2. Add all of the liquid, then add the meat. (Note: You might need to add more beef broth…You don't want to drown the meat, but I make sure it's mostly covered so it doesn't burn on the bottom or dry out.)
3. Add the spices and stir everything together.
4. Cover the CrockPot and cook on low for 4.5 to 5 hours. I like my meat with just a littttle bit of pink in the middle, so if don't want it that well done, cook for less time.
5. Serve with any sides of your choice, and enjoy!

The liquid smoke adds a great smokey flavor (duh), and the meat gets SO tender to the point where it just falls apart. The taste is incredible and, if you can't host a full-blown barbecue with a meat smoker, this is definitely a legit alternative! (Side note: if you're looking for another CrockPot dinner, this buffalo chicken is my favorite!)

Stay sweet [sweat] and sassy,

Kat

Cream of WHAT? My Breakfast Bowl of Blueberry Goodness

I'm a loyal oatmeal lover...well, former oatmeal lover.

I love cooking up my oats in several different ways: hot, cold (overnight oats are my JAM) and I've even mixed dry oats into my Greek yogurt. Yea, I know the last one sounds weird, but don't knock it until you try it...it's kind of like a chewy granola. Anyway, although I might consider myself a borderline oatmeal addict, I've recently swapped out my morning bowl of mush for an even more delicious alternative: cream of rice.

Yes, you read that correctly...cream of rice, not to be confused with its fierce competitor, cream of wheat. The differences are minor: one is gluten-free while the other is not, and cream of wheat has a smidge more sodium/carbs than cream of rice — but they are pretty comparable. I've tried both but tend to gravitate toward cream of rice because the texture is a little smoother, while cream of wheat seems more grainy.

I'm gonna go out on a limb here and make a pretty bold claim: cream of rice is breakfast's best-kept secret. I'm not sure why I previously thought oatmeal was my only option to enjoy a hot bowl of morning carbohydrates, but cream of rice has undoubtedly taken the lead.

I wasn't living under a rock and knew cream of rice existed after seeing it pop up on several Instagram accounts, but I never thought twice about it until my trainer suggested mixing up my breakfast routine (get it, mixing up? HA) and swapping out oats for cream of rice. I gave it a whirl, and the end result blew my mind. In my opinion, it's more voluminous after it's cooked, which is another win-win. More food = yes please!

Before you buy, prepare and inhale cream of rice, I need to warn you: never eat it plain or only mixed with water. Do that, and you'll be greeted with a nice cardboard flavor upon first bite — trust me. But that's the same with any flavorless/bland foods. After all, oatmeal is pretty disgusting when you add nothing "fun" to it, so I went into my mission determined to make a flavorful breakfast bowl, which is exactly what I did! I call this tasty concoction my "Blueberry Cobbler Cream of Rice." I apologize in advance though, because this recipe is very much based on your taste preferences, so the measurements aren't necessarily set in stone. I never measure out certain spices, a.k.a cinnamon. I just shake in a ton until I feel like there's enough in my bowl! I also prefer things a bit sweeter, which some people might not like, so adjust accordingly!

Blueberry Cobbler Cream of Rice

What you need:

• 1/3 cup of cream of rice, measured dry
• Stevia (I use 4-5 packets) & cinnamon, to taste; I'll sometimes add an additional sprinkle of all spice or cardamom
• A dash of sea salt
• 1 + 1/4 cup of water 
• 1 teaspoon caramel extract (You could use vanilla)
• 1-2 teaspoons Sugar-free maple syrup (I use Walden Farms, but choose what you like!)
• 1/3 cup fresh blueberries
• Optional: If you don't like blueberries, use any fruit of your choice or raisins, nuts, etc.! The mix-in ideas are endless!

Directions:

• Mix together cream of rice, spices, sea salt and any other dry ingredients.
• Add water and stir in caramel extract
• Heat in microwave for one minute. Remove and stir (it should be watery), then heat again for another minute. Remove and stir again. At this point, it should be getting a little thicker, and I usually nuke it again for 30 seconds, then stir it with a fork to remove any clumps/make sure I scrape the sides of the bowl. (It WILL stick if you don't.)
• Stir in maple syrup and blueberries, then heat for 30 more seconds. (I find that this heat/stir/repeat method helps add volume.)
• Remove and enjoy! But be careful...it's probably hot after all that microwave work!

Please excuse the horrible photo I snapped shortly before devouring this at work.

Cream of rice is filling, delicious and healthy, so go ahead and give it a shot!

Stay sweet [sweat] and sassy,

Kat

The BEST Buffalo Chicken

I don't know who invented the Crock Pot or when it became a common kitchen appliance, but I do know it's drastically changed (read: improved) my cooking game — one dinner at a time.

If you read my previous post for my honey dijon chicken, you'll know I eat a LOT of chicken, so I'm constantly trying to switch it up and find new flavors or recipes to fix my favorite protein. I also like to make a lot of chicken in advance and eat it throughout the week; the Crock Pot makes my meal prep extremely easy and way more efficient than trying to grill or bake pounds of meat.

In my opinion, eating healthy isn't that difficult, especially when you find delicious ways to flavor your food. This buffalo chicken recipe was the first thing I ever made in my slow cooker, and I'd venture to say it's probably still my favorite Crock Pot recipe to date—and I've made a LOT of things in my crocker. Whenever I have friends over for dinner or need to take a substantial dish to parties or family gatherings, this is my go-to. I even managed to get my roommate hooked on this. Between the two of us, I'm pretty sure this dish makes a weekly appearance in our kitchen.

Like most meals I make, this recipe requires minimal ingredients—two, to be exact—not including your choice of spices. I've recommended it to a lot of people, and they've all come back with rave reviews. It takes almost zero effort to prepare and make, so check it out for yourself!

The BEST Buffalo Chicken

What you need:

• 3-4 large chicken breasts
• 1 large bottle of Frank's Red Hot Buffalo Sauce 
• Spices of your choice: I use a few shakes of garlic powder, onion powder, chili powder, black pepper and paprika
• Optional: packet of dry ranch seasoning

Instructions:

• Spray the bottom of your Crock Pot with nonstick cooking spray.
• Pour a thin layer of the buffalo sauce on the bottom of Crock Pot.
• Add chicken breasts to the Crock Pot, then cover with more buffalo sauce. Note: you don't need to use the entire bottle, but make sure you cover the chicken with enough liquid so it doesn't dry out.
• Sprinkle your spices over the chicken...again, I use a few shakes of garlic powder, onion powder, chili powder, black pepper and paprika. I don't measure this; just season to your liking! (If you want to add a packet of ranch seasoning, this would be the time to stir it in. Personally, I don't think the recipe needs it...but if you want an extra kick of flavor, go for it!)
• Cover, and cook on low for 5-6 hours, depending on the thickness of your chicken. 
• Shred the chicken with two forks (it should easily fall apart), and stir into the sauce so everything is equally covered. Let it sit for 20 more minutes, then enjoy!

In the picture above, I ate my chicken with roasted zucchini fries on the side. But this recipe is so versatile; you could put the meat over a salad, stuff it into a tortilla or lettuce wraps, or make buffalo chicken sliders...the possibilities are endless! Talk about the perfect protein.

This chicken only gets better as it sits for a few days and continues to marinate in the sauce. And the best part? It takes very little effort to throw the ingredients in a Crock Pot, but you feel like you've hit the jack pot when you come home and sit down to this delicious dinner!

Stay sweet [sweat] and sassy,

Kat

Fit for the office

In the traditional corporate world, it's difficult to remain active and practice healthy habits when most of your day takes place behind a computer screen, in meetings or walking past tables filled with free food and treats. But notice I said it's difficult—not impossible.

As a self-proclaimed fitness freak, it often drives me crazy that a large portion of my day has me confined to an office. (Let me step back and clarify: I truly enjoy my job, coworkers and company...just not the fact that I can't be at the gym WHILE I'm writing marketing material, working on campaigns and developing communications. Time to invest in one of those treadmill desks, eh?)

I like to stay moving throughout my day, but not being able to leave the office for extremely long periods of time poses a slight obstacle. However, if you know me well, you know I love a good challenge. Bring. It. On.

Many people assume that "being healthy" means I spend all of my free time at the gym or eat salads for every meal. (I actually love a jam-packed salad, so this assumption is only half true.) But in my world, staying fit and feeling energized is a combination of physical activity and eating a balanced diet that supports my fitness goals, while still enjoying life and furthering my career. And, if I do say so myself, I do a decent job of carrying over my healthy practices into my daily office routine. Read and learn:

Fit tips for the office

1. Food for thought.

Friends, food is fuel. Would you put crappy fuel in your brand-new BMW and expect it to run smoothly? Doubtful. Treat your body the same way!

My suggestion: Bring your grub with you! I can't express how convenient (and cost efficient) meal prep has made my life.There have been days when I have early meetings or work later than expected, so I'll end up eating part of my breakfast, a snack, lunch and another snack at the office—all before calling it a day and heading home for dinner. A coworker once asked me if I brought my lunch every day, and my response was "Why wouldn't I?" At this point in my life, I should probably own stock in Trader Joe's, because I spend a huge chunk of my paycheck on groceries. So yes, I enjoy packing my lunch and not wasting money, not to mention I'm not too keen on cafeteria or fast food. When I make my lunch, I can eat exactly what I like, I know exactly how it's been prepared and I know who's handled it. (And I can eat a larger amount because it's not drenched in oils or grease—score!)

Does this mean you have to pack a lunch every single morning? Heck no! I sure don't. Right now, I tend to eat the same lunch Monday-Friday. That doesn't sound appealing to some people, but I know what foods I like, so why change what works? On a side note, I'm sure people have labeled me as "the girl who brings her food into a meeting," but this girl's gotta eat! So while we discuss deadlines and projects, I'm the person in the corner shoving asparagus into her mouth.

My strategy: Every Monday morning, I'll bring in a massive bag filled with the following contents: a Tupperware of protein (grilled chicken, lean beef and ground turkey are the usual suspects), a Tupperware of roasted sweet potatoes or brown rice and a Tupperware with some kind of veggie, plus a bag of mixed greens for salad. I keep a few dressings/condiments in my mini-fridge, along with other cold snacks like fruit, Greek yogurt, almond butter, etc. In my desk drawers, I have little packets of nuts or trail mix, oatmeal, tuna packets and Quest bars. It sounds like a little much, but I never go hungry, nor am I tempted to visit the evil vending machines. #winning.

2. Be on your toes—at all times.

You might ask: "How can I remain active when I have to sit behind a computer?" Where there's a will, there's a way...and my way = STAND while you work. When I worked at Men's Health, the company installed these nifty movable desks you could raise or lower if you wanted to stand or sit. Needless to say, I was totally spoiled, because my current situation of propping my computer screen and keyboard on different boxes and a questionable step stool just isn't the same...but I make it work.

If you stand at your desk while working, will people stare and ask questions? Absolutely. But does it really matter? Not at all. Aside from the fact that I personally feel much better when I'm not plopped down on my rear all day, standing while working has truly improved my posture. Oddly enough, I feel like I focus better, too. When I stand, all my attention is on my computer screen, and I become fixated on whatever I'm doing. For some reason, that doesn't seem to the case when I'm sitting slouched down in my chair. One of my coworkers saw me standing and thought it was a brilliant idea, so she actually built this pretty legit platform for her keyboard and computer. So again...I'd say I'm #winning.

3. Every day you're guzzlin'. (And hustlin'...to the ladies' room.)

We all know the benefits of drinking water and staying hydrated throughout the day, so I'll spare you the lecture. But if we know that something as simple/mindless as drinking water can help improve our health, why don't we make it a larger priority? Beats me.

When I first brought my meathead gallon of water to work, people seemed utterly confused. Somebody even asked me if I was going to actually drink the entire jug. I simply smiled and replied "Yes," although the sassy side of me wanted to respond "No...I brought it to water the plants I don't keep at my desk...?" Bringing my own water helps me keep track of my intake and alleviates the need to run over to the water fountain every thirty minutes (although that'd be great exercise). Also, we have to pay small amount for unlimited access to filtered water, and I ain't about paying for water. (I'm pretty it's something embarrassingly cheap like $7 a month, but it's the principle of the matter.) So I bring my own gallon, chug down my water and use the restroom practically every thirty minutes, which I also see as a small victory to get away from my desk and keep moving throughout the day. #winning.

4. Look at stairs in an entirely new light.

To no surprise, I've actually considered bringing a pair of dumbbells into the office and keeping them under my desk, but I decided that'd be taking things a little too far. So instead, you can make small changes to your day. And by small changes, I mean TAKE THE DANG STAIRS!

I've worked at the same company for over a year and a half (on the third and fourth floors), and I can count the number I've times I've stepped foot in an elevator—four times. It truly blows my mind when I see people hop in the elevator (ours are glass, so there's no hiding) and get off after moving down one floor. I completely understand some people might be injured or have other medical reasons that might encourage them to use the elevators…but I mean, we have a massive staircase in the middle of the entire building. I'm pretty sure it's not for decoration.

Sometimes, instead of using the restroom on my floor, I'll trek down to the first floor so I can climb up three flights of stairs before heading back to my desk. I know it sounds crazy, but it's practically the next best thing after the stairmaster. On days when I'm feeling super ambitious and have a rare lull in my work (not to mention I didn't wear heels that day), I'll head over to one of our side corriders and simply go up and down the stairs for a brief period of time. I usually listen to make sure nobody else is coming up/down the stairs then, if the coast is clear, I'll take the steps two at a time or walk up backwards and sideways. Creativity (and booty gains) at its finest! #winning.

5. Share the wealth—and health.

In my office experience, people can always find a reason to host a potluck, and my department definitely follows suit. We have team gatherings for baby showers, wedding showers, birthday lunches, holiday gatherings—and the list only continues. I think potlucks are a brilliant idea, but I'm one of those people who can fall into the trap of "my eyes are bigger than my stomach" or "let's fill up my plate with every single dessert because I don't want to miss out." And while I enjoy eating all foods in moderation and am a huge advocate of "treat yourself," I also don't like feeling stuffed or sick to my stomach for the rest of the day because I ate 20 different types of cakes and cookies.

The simple solution? Bring a healthy option (or two) to ensure you'll have a little nutritional balance in your meal. My go-to dishes are: a massive veggie tray + hummus, healthy deviled eggs or an amazing fruit pizza for dessert. Don't underestimate the power of a veggie tray—it seems lame, but I've noticed carrots and celery are always one of the first foods people pile on their plates. I bring my deviled eggs so I can grab a protein-packed option and, every time I've made this fruit pizza, people have raved about it. I promise your coworkers won't even realize you're trying to force healthy food on them; but if they do, I'm sure they'll thank you later. #winning.

I'm well aware that drinking  more water, packing your lunch or walking around are no new, ground-breaking ideas, but I wanted to show you how I make office life work for me...and how it can work for you, too!

Stay sweet [sweat] and sassy,

Kat

Discovering my inner chef: Honey dijon chicken

I eat a lot of chicken.

When I say I eat a lot of chicken, I don't mean a chicken breast here or there throughout the week—we're talking approximately two and a half pounds in a seven-day time span. It's gotten to the point where I have no shame in browsing the weekly grocery ads to see what stores offer the best deal on chicken. You know, adult things.

I'm not embarrassed to admit that I consume chicken at an alarming rate for a tiny female my size. (I'm a whopping 5 ft. tall, although I claim 5'1".) After all, when you're living the fit life, chicken usually becomes one of your staple foods…and no questions are asked when your coworkers pop into your office around 10 a.m., only to find you gnawing on a hunk of chicken. #totallynormal

Since I eat chicken so often, I typically don't branch out from my go-to cooking/seasoning methods. I either throw a few chicken breasts in the Crock Pot with chicken broth, spices and Frank's Red Hot Buffalo sauce and let the Crocker do the work, or I coat them in some kind of Mrs. Dash seasoning before tossing them on my George Foreman grill. When you food prep and cook chicken for Monday-Friday, you can't really get too crazy or try to make elaborate recipes.

Last weekend, I needed to make chicken before it went bad but didn't want "the usual." I had a bottle of spicy dijon mustard chillin in my purse (because I'm obsessed and eat mustard on 85% of my food, so it's normal to bring along condiments with you, right?), and I grabbed that, started rummaging through my cabinets and grabbed a few ingredients to concoct a sauce for the chicken.

Holy YUM, y'all. I ended up making an incredible honey dijon chicken. It's definitely one of my new favorites, so check it out!

Honey Djion Chicken
What you need:

• 3 large chicken breasts (I think we used 1.5-2 lbs.)
• 1/2 cup spicy dijon mustard
• 1 tablespoon honey
• 1 teaspoon balsamic vinegar
• 2 packets of stevia
• 1 teaspoon garlic powder
• Pepper & paprika, to taste (you don't need much of this)

Instructions:

• Cut the chicken breasts into chunks—approximately 1 inch thick.
• Spray a large nonstick pan with cooking spray and put it on the stovetop with a low to medium heat.
• While the pan is heating, mix together the mustard, honey, vinegar, stevia and garlic powder.
• Transfer the chicken into the pan, then pour the sauce over the chicken. Mix until all of the chicken pieces are evenly coated with the sauce mixture.
• Sprinkle the pepper & paprika over the chicken.
• As the chicken cooks, stir/flip the pieces every 2-3 minutes. We left our chicken on the stove for maybe 15 minutes. 
• Cut into a few of the chicken pieces to make sure they are fully cooked and no pink is showing.

(Note: You can cook it on a higher heat, but I've had difficulty with the chicken getting too dry.)

One thing I loved about this recipe the short list of ingredients. I can't stand making recipes where you have to buy one random ingredient that you'll never use again. Luckily, I always have these items in my  pantry! I know what kind of chicken I'll be making for the next month...

Stay sweet [sweat] and sassy,

Kat

Heart-pumping plyometric workout

I haven't always been a meathead. In fact, when I first began my fitness journey, I was more of your classic "cardio bunny."

Throughout childhood, I was an active kid by default. From age 4 to 18, I was a competitive dancer, gymnast and cheerleader—high-intensity sports that require a lot of jumping, flexibility, stamina, throwing/holding girls in the air, flipping your body weight—built-in cardio whether you really want it or not. Throughout college, I continued taking classes and teaching at a local dance studio, and I also cheered competitively for an all-star gym.

When I graduated, all of my team sports finally ended, and I realized the college lifestyle (don't act like you didn't enjoy late-night pizza, too) had caught up to me. It wasn't long before I fell into the treadmill trap—thinking an hour of steady-state cardio on the treadmill would help keep me "fit." I became an avid runner and completed countless 5Ks, 10Ks and a few half marathons before realizing I actually didn't enjoy running. Don't get me wrong; I think running is a great sport and it works for some people...but it doesn't work for me. I decided to put my running shoes to rest. When I worked at Men's Health magazine, I got my first taste of strength-training and absolutely loved it. The rest is history.

Now, you'll never catch me on a treadmill, unless I'm doing weighted lunges, sprints, walking on the steepest incline or running backwards. (Yea, that last one gets me a lot of weird looks.) But steady-state cardio? Nope.

I'm fairly confident in saying I might be the only self-proclaimed meathead who actually loves a good cardio session. Most of my weight-lifting friends wouldn't be caught dead doing straight cardio; and my friends who are runners tend to stick to the pavement. But me? I love both—strength-training and cardio. I love challenging myself with weights and watching my body become stronger. (Not to mention, I felt like a total beast the first time I could squat and deadlift more than my body weight.) But I also love completing a cardio session that leaves me gasping for breath and dripping with sweat. Yes, I might just be a freak.

My current training split has two cardio days per week. My weight-training includes active recovery and short rest periods, so I'm never just lolly-gagging between sets, but I have two days where I only do cardio.

One of my cardio days is pure plyometrics—jump-training with bursts of power and speed movements where I exert maximal force during a short period of time. I love plyometrics because I have to use larger muscle groups to give 100% right off that bat—and these workouts send my heart rate soaring through the roof. I basically want to die within 15 seconds, so I must be doing something right.

A few weeks ago, I looked over the workout I was supposed to do, then took it upon myself to get creative and add a few extra exercises into mix. What can I say? Sometimes you just really want to kick your own rear. (And do a little extra abs/core work while you're catching your breath.) So that's just what I did. I'm no certified trianer but, If you're in the mood for an awesome sweat sesh, I recommended the following:

Heart-Pumping Plyometric Workout 

• 15 Straddle jumps on a bench (When you land your straddle out, control it on the way down, don't let your butt plop onto the bench so you can fire up to jump onto the bench for the "in" mountain) into 20 mountain climbers (hard count—right and left leg counts as 1)
  (15-20 seconds rest after the mountain climbers, repeat 4 times)
  
• 20 seconds of battle ropes (alternating arms right and left) into 15 kettlebell swings (use medium weight, drive your hips forward on the swing up)
  (45 seconds rest after the KB swings, repeat 3 times)
  
• 15 single-leg power step-ups per leg (keep one foot on the bench/step and drive the other leg up and you jump straight up into the air), into 15 stability ball pike-ups(45-60 seconds rest after the pike-ups, repeat 3 times)
  
• 10 High box jumps (We're talking high–I used 11-12 risers)
  (1 minute rest, repeat 5 times)
  
• Speed ladder drills—3 times hop-scotch style (Squat outside the ladder, up straight inside—down and back counts as 1, so you technically have six total) into 10 slam ball tosses (get some air and use a moderate weight; I try to hit the lower part of the ceiling)
  (1 minute rest after the tosses, repeat 3 times)
  
• Sled push down a long stretch into 10 burpees (My gym has a track, so I do it down one of the straightaways)
  (1 minute rest after the burpees, repeat 2 times)

If you're giving 100% and going HAM on every single power move, I can almost guarantee you'll be drenched afterward. Good luck, and have fun! You'll thank me later.

Stay sweet [sweat] and sassy,

Kat

The perfect pre-workout protein pancake

Pancakes have become a staple in my diet and part of my Saturday morning routine. When my weekend rolls around, I eat a large pancake before heading off to the gym to begin my day with a brutal leg workout. Sure, some people think I'm nuts for spending my Saturday morning at the gym/enduring an intense sweat sesh while the majority of people in my time zone (and age demographic) are sleeping, but it works for me. Thanks to my schedule during the week, my body no longer knows what sleeping in feels like, and it's a good day when this girl doesn't wake up until 8 or 9 a.m. But I digress...

Mmm, get in my belly.

I'm a VERY methodical person in everything I do, and I'm fairly confident in saying I'm the definition of type-a personality. (For evidence of that, check out my most recent article that ran in American Way magazine this past December.) That being said, after many failed attempts, I was pretty pleased when I finally mastered the perfect pre-workout protein pancake.

Before trying this recipe, I should warn you: in no way does my pancake resemble the fluffy stack of butter-laden, spongy cakes you'd find on the menu at your local IHOP. I mean, dream big. Instead, I'd like to think of this breakfast as the healthier stepsister to IHOP pancakes. For me, it has the perfect amount of protein and carbs to use as fuel for a hard workout—without leaving me feeling stuffed or sluggish. Aside from being absolutely delicious, this recipe also involves minimal ingredients, which is always a plus. I know not everybody has the same macro nutrient goals as me (men, you might need to double the recipe or add extra ingredients), so adjust your measurements accordingly!

The Perfect Pre-Workout Pancake

What you need:

• 1/3 cup old-fashioned oats
• 1/2 scoop of Cellucor's cinnamon swirl whey protein (swap with whatever protein you'd like, but I highly recommend this brand/flavor)
• 1/2 medium banana (I use approximately 55-60 grams)
• 2 egg whites
• Stevia and cinnamon, to taste
• Your choice of topping (I typically use one/some of the following: nut butter, PB2, sugar-free maple syrup, fresh berries, etc.)

I always have these ingredients in my kitchen!

Instructions:

1. Measure out the ingredients into a blender & blend everything together. (No need to separate wet vs. dry ingredients.)
2. Blend until smooth. (It doesn't look like much liquid, but the batter gets pretty thin.)
3. Spray a small to medium-sized pan (I think mine is 6-7 inches) with your spray of choice. (I use Trader Joe's coconut oil spray.) Heat on low.
4. Pour the batter in the pan. The amount of batter fills up my pan, so I end up having one pancake to cover my entire plate.
5. Wait for the batter to bubble, just as you would with a "normal" pancake, then flip it over. It should be pretty sturdy and easy to flip—not crumbly or messy.
6. Let the other side heat/brown. I like mine to be a light golden color.
7. Remove from the heat, add toppings, and enjoy!

Approximate macros for pancake, no toppings: 255 calories, 3g fat, 33g carbs, 24g protein

What are you waiting for? Go make this pancake immediately, then enjoy it as much as I do.

Stay sweet [sweat] and sassy,

Kat

Here we go, one more time...

The popular phrase "third time's the charm," couldn't be more true when it comes to my blogging efforts. So, here we go again, my third (and hopefully final) attempt to keep a consistent blog. Add that to my list of 2015 New Year's resolutions…

If I had it my way, I'd be self-employed as a blogger. Unfortunately, blogging doesn't quite pay the bills or support my horrible habit of buying obnoxious, brightly colored Nike shoes—at least not yet. So for now, my goal is to blog at least two or three times a week…you know, when I have free time away from my full-time job, early-morning training sessions, social commitments with family and friends, food prep time—and that other little thing called "life."

With this blog, my ultimate goal is to give you the inside look into my health and fitness journey, which is constantly evolving. This past year was a time for growth and new experiences. After completing two half marathons and finally accepting my body isn't constructed to be a runner, I hung up my Mizunos for the time being. Instead, 2014 will be remembered with other experiences:

• I took my first hot yoga class. (I consider it a personal victory that I withstood suffocating temperatures for 90 LONG minutes.)
• I found a personal trainer who was the perfect fit for me.
• I joined Camp Gladiator, which I highly recommend.
• I stopped hot yoga. (No shame there)
• I competed in the Camp Gladiator Games as a top 10 finalist for female teams across the nation.
• I painfully said goodbye to my trainer when he moved.
• I competed (and placed first!) in my first-ever Spartan Race. It's safe to say I am now hooked on obstacle races.
• I have progressively gotten stronger, leaner and more confident in the athlete I've grown to become, which might be the milestone I'm most proud of.

Those are just a few highlights, and I'm certainly not finished yet! I have some pretty high-reaching goals for 2015, and I'm excited to share those with you as a new year begins. (And no, I won't give any hints, because I want you coming back and continuing to read my blog!)

So until next time, stay sweet [sweat] and sassy,

Kat