THEGETNSHAPEGRL's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=THEGETNSHAPEGRL THEGETNSHAPEGRL's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Why all or nothing eating always ends up being nothing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5744164 Today’s blog comes from Fat Loss Coach, Jill Coleman. I stumbled upon Jill’s blog and Facebook page a few years ago when I was competing in Bikini Competitions. I started following her and shortly after she took her departure from the stage as a Figure competitor and started focusing solely on SUSTAINABLE female fat loss. She’s just as fed up as I am with short term, crash diets and she’s going to explain why having that all or nothing mindset NEVER works. <BR> <BR> Also, I will be intervi... Tue, 22 Jul 2014 11:25:18 EST A round up of my favorite supplements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5738630 I get asked quite often what supplements I use and recommend. I’m going to take you down the list of the ones I use. This is NOT me prescribing supplements for you, or even necessarily recommending certain things for you since my goals are different from your goals. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1495704862.jpg"> <BR> <BR> <BR> <BR> Fish Oil - The benefits of fish oil are a plenty. They range from reducing inflammation in the body to decreasing triglyceri... Mon, 14 Jul 2014 12:31:38 EST Not Your Typical Success Story http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5733743 This is not your typical success story. People’s success on my program comes in many forms and many shapes and sizes. No, Christina was not ever overweight, but that does not mean that she did not have bad habits that needed correcting and it did not mean she did not want to become the best version of herself. I hope you enjoy her story and perhaps even recognize some of her habits in yourself and see that you too, can improve your body and life! <BR> <BR> <BR> <BR> I’ll give this succes... Mon, 7 Jul 2014 11:02:23 EST No central air = no cooking in the oven = crockpot foods errday! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730451 Crockpot BBQ Pork <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l138349149.jpg"> <BR> <BR> Are you looking for a Paleo, Gluten Free, Clean eating recipe to throw in your crockpot before you head out for a busy day? Here you go! <BR> <BR> Ingredients: <BR> <BR> 1 lb Pork Tenderlon <BR> <BR> 16oz salt free tomato sauce <BR> <BR> 3 garlic cloves, finely chopped <BR> <BR> 1/3 cup light organic agave nectar <BR> <BR> 3 tbsp. white distilled vinegar <BR> <BR> 3 T onion powd... Wed, 2 Jul 2014 10:07:32 EST Get EVERYTHING You Want From Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725176 If you have ever read The Secret or any other books that discuss or teach the Law of Attraction you know that every thing, every event, every person, every emotion that takes place in your life is created by YOU. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/5/l357796435.jpg"> <BR> <BR> <BR> From Wikipedia, this is the explanation of what the Law of Attraction is.. “ The law of attraction is the name given to the belief that “like attracts like” and that by focusing on ... Tue, 24 Jun 2014 21:36:32 EST Trigger Clothes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5719038 <img src="http://photos-ak.sparkpeople.com/nw/6/5/l652470725.jpg"> <BR> <BR> <BR> Many of us have an idea what the term, “trigger food,” means. It’s a food we generally can’t keep in our house because we may eat all of it. For many of us it’s nut butter. If we have one spoonful, we are having 12 more. It’s a food that may spark an entire binge session then causing us to have a lot of feelings of guilt and low self worth. It’s a food we just can’t keep under control or causes some kind ... Mon, 16 Jun 2014 10:53:08 EST Quick and Delicious Paleo Recipe http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5709938 This is the lazy-man’s version of the Civilized Caveman’s recipe <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1667819926.jpg">. It’s Paleo, Primal, gluten free, high protein, clean eating and delicious! <BR> <BR> <BR> <BR> <BR> Ingredients: <BR> <BR> 1 whole butternut squash <BR> <BR> 1 pound grassfed beef <BR> <BR> 6 pieces uncured, nitrate free bacon <BR> <BR> 2 whole red onions <BR> <BR> 4 T coconut oil <BR> <BR> Balsamic vinegar to taste (optional) <BR> <BR... Tue, 3 Jun 2014 18:30:38 EST Free Workout! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705982 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1039279411.jpg"> <BR> <BR> This is just one of the typical leg days you will find in my new program, the Lean Body Guidebook. <BR> <BR> <BR> <BR> Let me break down a few things for you to explain this.. <BR> <BR> You will complete four sets of each exercise before moving onto the next exercise. The number of repetitions you will do for each set are given. So it will look like… <BR> <BR> Barbell back squat for 10 reps, then you will r... Thu, 29 May 2014 11:20:56 EST Find out how Haidee finally found success through clean eating after decades of fad diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705048 The only way to understand my success story is to understand how I got here. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/9/l290810326.jpg"> <BR> <BR> When I was about 19-years-old, someone snapped a picture. I happened to be wearing a pair of shorts while walking away from the subjects in the photo. It was the first time I saw the back of my legs through everyone else’s eyes. Lumpy, clumpy and dumpy! The front wasn’t much better but I was in denial. I was also in a relat... Wed, 28 May 2014 09:29:03 EST 5 Ways to stay on track this BBQ season http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5700043 When I first started “dieting” to lose weight, social occasions were my worst nightmare. I had developed a relatively unhealthy relationship with food, and I feared that one night out with the girls would derail all my progress or start a slippery landslide back toward my non-skinny jeans. <BR> <BR> These days, nights out with the girls don’t happen often, but I found that having children brings to my life a whole new set of social occasions filled with unhealthy foods. From class parties to... Wed, 21 May 2014 13:27:36 EST Just in time for mother's day: Protein Packed Banana Bread http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5690499 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1972803335.jpg"> <BR> <BR> All Mom’s love banana bread. <BR> <BR> <BR> <BR> Actually, I think a warm loaf of banana bread wrapped up in tin foil is a universal symbol for love and good intention. <BR> <BR> <BR> <BR> The downside of this loaf of love is that it’s typically ladened with sugar, butter and other ingredients that taste great but leave you feeling sluggish and ready for a nap. <BR> <BR> <BR> <BR> But what if you could... Thu, 8 May 2014 11:16:11 EST How to Survive BBQ Season http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5689166 Kara grew up on the middle coastal region of Texas. If she’s been to one BBQ at the beach or on the river, she’s been to hundreds! During her early 20’s she finally won the battle against obesity and in that time, she learned how to attend those Texas BBQ’s without veering off track. Continue reading to check out her top 6 tips. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/8/l488272589.jpg"> <BR> <BR> <BR> 1. EAT BEFORE YOU GO <BR> <BR> Don’t show up to that BBQ that has an ... Tue, 6 May 2014 18:38:15 EST Anna lost 50 pounds and used the Bikini Guidebook to look great in her bikini http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5683908 Today’s blog is a story from my new friend Anna. She is just like SO many of us who have given up our weight loss goals too many times. Finally she stuck to the plan and made REAL changes. Then, she learned how amazing strength training is to mold our bodies. Read her story here… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/6/l263693656.jpg"> <BR> <BR> I had always enjoyed sports as a teenager but had no clue what fitness and nutrition involved. I was lucky to have a good m... Wed, 30 Apr 2014 10:37:34 EST Shredding for my wedding - guest blog!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5678102 Love is in the air!! <BR> <BR> It’s official… less than 30 days until I walk down the aisle to marry the man of my dreams [insert extreme celebration]. <BR> <BR> Now, not only do I need to focus on eating well and working out so I can look my all time best, but I also need to do it so I can FEEL my all time best. Remember that stress can also take a toll on the body, so here are some of my tips to look and feel my best for the big day! <BR> <BR> 1. Hydrate, Hydrate, Hydrate! I honestly b... Tue, 22 Apr 2014 18:23:07 EST Your Go-To Healthy Eating Index for US Airports http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5673461 Traveling is something you should get excited about, not have anxiety about. Whether you travel occasionally, for fun, or weekly for work, it is possible to eat healthy in the airport. I am going to run through some of the more popular US airports to fill you in on what I would eat. <BR> <BR> First it’s important to know what you can and cannot bring through security. Don’t attempt a jar of peanut butter.. sadly they will confiscate that Here is an approved list of foods that are air tr... Wed, 16 Apr 2014 10:00:38 EST What's that?? You CAN get ripped without feeling food deprived?! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5663642 Today’s blog is a quickie success story I wanted to share with you from a client who completed a 12 week transformation journey with me through my online personal training services, called The Inner Circle. Her goal was to tone up and get on a program that she could sit with. What she did not mention is that most of her weeks were consumed with work travel. Here is her story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/7/l378086738.jpg"> <BR> <BR> I started up with the In... Thu, 3 Apr 2014 16:11:18 EST If you want to be lean and toned, why you MUST lift weights http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5655264 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1354066340.jpg"> <BR> <BR> <BR> You hear it from EVERYONE in the industry don’t you? Jen Sinkler says for cardio she likes to lift weights faster. Mark Sisson speaks out against chronic cardio all the time. But then you see pics of your favorite fitness models on Instagram with the calories they burned on their heart rate monitors or they tweet about their latest hour on the stepmill. <BR> <BR> <BR> <BR> WHAT THE HECK ARE YOU SUPPOS... Mon, 24 Mar 2014 10:27:34 EST Honey Bacon Brussels Sprouts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5645278 <img src="http://photos-ak.sparkpeople.com/nw/1/4/l149529949.jpg"> <BR> <BR> <BR> Looking for a Paleo friendly, gluten free vegetable side dish? <BR> <BR> Honey Bacon Brussels Sprouts <BR> <BR> Ingredients: <BR> <BR> 1 pound of brussels sprouts <BR> <BR> 4 pieces of bacon <BR> <BR> 1 T honey <BR> <BR> Directions: <BR> <BR> Fry bacon in pan, save grease. While the bacon is cooking, cut ends off of brussels sprouts and cut in half length-wise then place in large bowl. After bacon is... Tue, 11 Mar 2014 10:59:20 EST My Client decreased her body fat and her triathlon time (pics included) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5639450 Today’s blog comes from my client, Lynn. When she signed up her goal was to feel better in her own skin as well as perform better. She wanted to reduce her 1k time as well as her triathlon times. She did that plus more. Read her story here… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1639254551.jpg"> <BR> <BR> <BR> I really like the way that Kyra focuses on progress pictures as a key indicator of progress. Even though the scale barely budged I could see the difference... Tue, 4 Mar 2014 11:14:25 EST ThisUnique Training Style Kills Fat While You Sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5626610 Today’s blog comes from my pal, Brad Gouthro, from Live Lean TV. Brad has complete transformed his body from being skinny and unfit and embarassed to take off his shirt to being fit and totally ripped, and ready to help you and 9,999 others do the same. Below is the transcribed video, but if you can listen to the sound, watch the video! <BR> <BR> <BR> <BR> <BR> <BR> <BR> <BR> Live Lean Nation, thanks for tuning in to Live Lean TV, I’m your host Brad Gouthro, the #1 expert on li... Mon, 17 Feb 2014 16:13:37 EST How to stay injury free! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5620565 When we workout as hard as we do, we need to spend lots of time helping our bodies recover. When we strength train we are actually break down our muscle fibers, and it’s when they heal, that we build muscle. <BR> <BR> <BR> <BR> So in effort to train more, help our muscles heal and build muscle, we can do things like foam roll, get out the knots and stretch to recover faster. Here are 14 tools to help you mobilize. Not only will these tools help you relieve soreness, become more limber ... Mon, 10 Feb 2014 15:19:40 EST How my client Laurie changed her goals, body and life.. and gained some muscle along the way :) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5608991 Today’s blog is a guest blog from my client Laurie. When she came to me, she knew she wanted to change her body. She kept saying that she wanted to be toned. She may have said she wanted to lose weight, but knowing what I know, I knew for her that actually meant she wanted to build muscle. As a very dedicated marathon runner, it was imperative that we get her lifting weights and eating more protein. Here is her story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1324149... Wed, 29 Jan 2014 09:19:48 EST How to Recover from A Road Race of Long Training Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5593383 After a long race, your muscles are going to undoubtedly be sore and stiff. One of the best ways to cure that is by getting up and moving! The blood flow from activity will help flush the muscles of lactic acid so you will be back to training in no time. <BR> <BR> <BR> <BR> In the meantime here are some fantastic ideas for activity you can do while recovering: <BR> <BR> <BR> <BR> Enjoying brisk walks – these can be done in short spurts around the block on breaks at work, or on a tre... Tue, 14 Jan 2014 10:11:01 EST 2013 goal wrap up and 2014 goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5584317 I love setting goals for the upcoming year. Something about getting a fresh start sparks so much energy within me. Looking back to see what has been accomplished over the past year really does something for my confidence – it’s pretty cool to see all I have done. Not just in fitness, but in the trips I’ve taken, friends I’ve made, experiences I’ve had, people I’ve helped through online training, projects I’ve completed… <BR> <BR> <BR> <BR> In 2013 I set four major goals. Number one – ... Mon, 6 Jan 2014 12:53:46 EST How my client Lisa Lost Fat and Trained for a Half Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5575788 Lisa has been an amazinggggg client. Having had another client in Ray, ND I know they don’t have really any fitness centers at their disposal so I was pleased to be able to help her get into shape when she signed up. I knew we were going to make gains, but I was taken aback by her commitment. The day I told her to sign up for the half when she expressed interest, she emailed me back within hours letting me know she was committed. Little did I know exactly what would come of that race… <BR... Mon, 30 Dec 2013 15:26:40 EST 13 Minute Veggie Stuffed Meatloaf http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5573112 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1356853924.jpg"> <BR> <BR> You know I am all about FAST recipes, especially ones that disguise my veggies. Here is my 13 min prep veggie stuffed meatloaf: http://thegetinshapegirl.com/eggplant-stuf<BR>fed-clean-eating-meatloaf <BR> <BR> Eggplant Stuffed Clean Eating Meatloaf <BR> <BR> Need more veggies in your life but sick of stuffing your face with broccoli? I have a solution… <BR> <BR> P.S. This recipe takes 13 minutes to prepare, 45... Fri, 27 Dec 2013 14:18:19 EST Why Juicing is NOT The Answer To Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5566742 Come the first of the year, everyone makes their New Years resolutions to lose weight. People try all kinds of different methods.. An hour a day of exercise, calorie restriction, 100 miles of running a month, juicing… <BR> <BR> <BR> <BR> I want to talk about that last one. Lately juicing has been all the rage. While juicing does have a lot of health benefits that alone does not help you lose weight. These 21 day juice detoxes and the other various “cleanses” are just not the answer an... Tue, 17 Dec 2013 19:02:50 EST CONSISTENCY is the KEY to Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5562240 The hardest part of losing weight is that it takes time. When clients come to me for online personal training, they tell me about how they want to build their confidence back up or really want to be able to see muscle tone in their body. The one thing they don’t mention, but I know, is that they want it YESTERDAY. <BR> <BR> <BR> <BR> I remember that day when I was walking off the elevator of my apartment building and I looked down at my legs and saw it… cellulite on the front of my legs... Wed, 11 Dec 2013 15:46:29 EST REGRESS PHOTOS: I've been having a blast, but it's time to focus on my body and my Crossfit goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5544535 It’s been a pretty long time since I wrote a really personal blog. Lately my blogs have been teaching blogs, like how to carb cycle, or motivating blogs, like how my client Lisa lost a bunch of weight and wins triathlons. Obviously I use my blog as my outlet to help YOU get into shape. But I haven’t spoken on what I’ve been up to lately. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l60942817.jpg"> <BR> <BR> Since September I have really been a social butterfly. My bff c... Mon, 18 Nov 2013 17:16:49 EST How Amy Lost 6 Pant Sizes But the Scale Never Budged (Why YOU Should Ditch Your Scale!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5540181 HELLO! My name is Amy and I am a school administrator and athlete. I’ve been an athlete my whole life, but ironically enough, I’ve also struggled my whole life to keep myself fit and healthy. One of the biggest challenges for me is finding a balance between food consumption and exercise. How do I read labels and measure the right portions? I even counted weight watchers points at one point in life in an effort to make it easy. None of it worked and all of it had one common denominator: th... Wed, 13 Nov 2013 13:39:45 EST 4 Simple Tips to Look AMAZING In Photos http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5535079 <img src="http://photos-ak.sparkpeople.com/nw/4/2/l421554640.jpg"> <BR> <BR> Hello everyone! My name is Kammie and I am a healthy living food blogger over at Sensual Appeal. Aside from blogging, I also do photography. I have been doing freelance photography for about 5 years now and I mostly do portraits, boudoir, fine art, and events. <BR> <BR> <BR> <BR> Since the Holiday season is coming up, it’s inevitable that the picture taking opportunities will arise. Being with family and friends... Thu, 7 Nov 2013 16:55:56 EST How to train for lifelong results http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5525726 <img src="http://photos-ak.sparkpeople.com/nw/2/1/l2123622784.jpg"> <BR> <BR> For quite some time now I’ve been on a quest to find happiness. Not the kind of happiness that is fleeting. Not the moment of happy where you get a back squat PR, or see a glimmer of an oblique. Not the moment when you finally land at your vacation destination for a week of relaxing. But a life where I can wake up every day feeling fulfilled. <BR> <BR> Every day I think I get a little closer, but there are certai... Mon, 28 Oct 2013 16:07:05 EST How Lisa went from overweight, out of shape and depressed to winning triathlons for her category! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5519580 A few months into personal training, I get set up by the gym with a new client. After our first meeting, I knew she was capable of far more than she was letting onto. I could tell that deep inside I had a very strong woman on my hands, and training her was going to be a challenge for me. I knew it would be necessary to find things to help her inner athlete come out again. This is our story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1133504943.jpg"> <BR> <BR> I had a... Mon, 21 Oct 2013 17:02:04 EST Remembering to Enjoy Your Journey http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5506767 If I had a nickel for every time I thought in my head that I just wish I could be good at Crossfit already…. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1245619497.jpg"> <BR> <BR> I’ve been at it for a year now, but I’m still front squatting 160 pounds, can’t get more than 130 pounds over my head and want to cry on days I have to snatch. When I see my girlfriends hitting PR’s of course I am so happy for them, but part of me cries a little inside because maybe they just d... Mon, 7 Oct 2013 09:19:44 EST Olympia, Las Vegas 2013 (pics included) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5502460 It’s been less than 48 hours since I got back to Boston from the Olympia in Las Vegas. I had such an amazing experience but man am I exhausted! <BR> <BR> <BR> <BR> A few months ago I was invited to work the booth at Vitacost.com. Obviously I had to say yes! I got to hangout with my best friend, represent the Get In Shape Girl and meet lots of the fitness pros and models I’ve been following for years. <BR> <BR> <BR> <BR> We arrived Wednesday evening to set up the booth. I cannot ev... Wed, 2 Oct 2013 12:08:13 EST Carb Cycling 101 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5486928 There are a lot of really great articles on carb-cycling and if you decide to try this way of eating out for yourself, I highly recommend you check out these articles: <BR> <BR> <BR> <BR> http://www.bodybuilding.com/fun/par30.ht<BR>m <BR> <BR> <BR> <BR> http://www.bodybuilding.com/fun/wescott4<BR>.htm <BR> <BR> <BR> <BR> http://www.t-nation.com/free_online_arti<BR>cle/sports_body_training_performance_n<BR>utrition/a_beginners_guide_to_carb_cycling <BR> <BR> <BR> <BR> This stor... Mon, 16 Sep 2013 07:59:17 EST Have you ever tried to go your meal plan alone? There's a reason you can't stay on track and it's http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5474816 I have women ask me everyday what I eat to get the results I’ve gotten and am continuing to get. It’s frustrating because I can’t answer this question. Well, I could but it wouldn’t be right. <BR> <BR> See, if someone saw my progress pictures or heard that I was carb cycling and they asked, “well what did you eat to have lost those 5 pounds or to have gotten those abs?” and I laid out exactly what I ate, day by day and meal by meal, and they were to follow it, there’s a pretty good chance ... Tue, 3 Sep 2013 16:16:09 EST From Diet Pills to Clean Eating and Lifting Weights.. How My Client Lost 20 Pounds and Kept It Off http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5466789 The following story is from a client of mine who has tried so many different kinds of fad diets and quick fixes, to never achieve the results she wanted. After stumbling upon my site, she soon realized that she would have to put in the effort to eat clean and train hard. She has learned so much her journey and now has earned a body she is happy about and feels confident because she succeeded. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1280141736.jpg"> <BR> <BR> My name... Mon, 26 Aug 2013 12:22:09 EST I'm Featured In Muscle and Fitness HERS!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5463034 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1095428528.jpg"> Thu, 22 Aug 2013 12:09:49 EST If you can't handle those thighs getting bigger, Crossfit may not be for you. Find out why... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5460258 I debated recently whether or not I wanted to post about my one year anniversary with Crossfit because I think my take on it is a little bit unique. But then it occurred to me that I should write about it because it is unique. <BR> <BR> My Crossfit anniversary was actually in July, so about a month ago. Prior to when I began in July of 2012 I had been circuit training and doing HIIT for about three years, so I had lost about 5 – 10 pounds and at least 10% body fat. <BR> <BR> But my mind... Mon, 19 Aug 2013 19:10:04 EST 27 Things I Want From Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5453893 In honor of my birthday I decided to write about stuff I really like. <BR> <BR> A couple of months ago I read The Secret, and a couple of months before that I read Taylor Wells’ The Best Life Ever. From reading those books I learned we are capable of doing, being or having whatever we want. <BR> <BR> <BR> <BR> <BR> This photo was taken about 10 years ago, but not much has changed other than my pant size! <BR> <BR> <BR> That said, in honor of my 27th birthday, here are 27 things I wa... Tue, 13 Aug 2013 11:27:07 EST Bacon Sauteed Mushrooms that make You *think* you're cheating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5446091 http://thegetinshapegirl.com/clean-eating-<BR>sauteed-mushrooms/ <BR> <BR> The Most Delicious Mushrooms You Will Ever Eat <BR> <BR> Are you looking for a simple side dish that will impress all of your guests? Look no further than my clean eating sauteed mushrooms! <BR> <BR> <BR> <BR> Ingredients: <BR> 8 ounces baby bella mushrooms <BR> 2 slices of nitrate free bacon <BR> 2 tsp black truffle oil <BR> Garlic powder to taste <BR> Onion powder to taste <BR> <BR> Directions: <BR> Slice mushr... Tue, 6 Aug 2013 07:46:31 EST Three Weeks Carb Cycling Progress Pics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5445235 3 weeks' progress with carb cycling. energy and strength are all good. cut out the excess junk. eating cinnamon toast crunch twice a week. drinking/ eating somewhat freely once a week. I'm psyched! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1775707408.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1057483186.jpg"> Mon, 5 Aug 2013 12:19:43 EST 5 Foods to Never Eat When Dining Out (You Will be Shocked at What I Say) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5424492 Everyone knows the obvious foods you want to avoid when eating out if you want a bikini body. We all know that to look good in a bikini, avoiding fried foods, heavy cream dressings, french fries and soda are not going to cut it. This blog is not going to tell you what you already know. I’m going to shed some light on a few dishes that may not have crossed your mind. <BR> <BR> <BR> If you know me, you know how angry I get when foods are marketed as healthy, or bikini body worthy. Restauran... Wed, 17 Jul 2013 18:49:50 EST Body Image Issues.. I got 'em.. You've got 'em.. Will they ever go away? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5415559 Last May I was supposed to have a photoshoot. A couple of things got a little messed up so we rescheduled it to today. On Wednesday my photographer and friend Alexis, texted me to say maybe we should reschedule to Thursday morning as it was supposed to rain Friday morning. <BR> <BR> I was game. I have been so ready to get these photos done and get them off my to do list. See, when you know you are having pictures taken of you, you obviously want to look your best. ESPECIALLY if you are in f... Tue, 9 Jul 2013 13:08:35 EST I am the Bodybuilding.com Transformation of the Week! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5408828 Check it out!!! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1522690460.jpg"> <BR> <BR> Read about it here: <link>www.bodybuilding.com/fun/body-transf<BR>ormation-kyra-ran-into-the-ground.html<BR>?mcid=faceweekly </link> Tue, 2 Jul 2013 17:51:04 EST Feed Your Whole Freaking Family in About Eight Minutes! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5393643 Did you love eating Hamburger Helper before you decided to start eating clean? Do you need a 20 minute meal you can make for the whole family? My Healthy Hamburger Helper is perfect! <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2026498437.jpg"> <BR> <BR> Ingredients: <BR> <BR> 1 pound(s) lean grassfed beef <BR> 2 zucchini, coarsely chopped <BR> 1/4 red onion, chopped <BR> 4 tsp truffle oil <BR> 2 tsp minced garlic <BR> chili powder to taste <BR> sea salt to taste... Tue, 18 Jun 2013 16:37:52 EST From Sugar Addict to Bikini Competitor http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5386055 The following is a guest blog from my friend Shana. Follow her progress to the stage here.... <BR> <BR> 5 weeks down, 5 weeks to go. This bikini competition may be the hardest thing I’ve ever done. So much harder than I could have ever imagined. In my last post I had just finished my first two weeks of my training for the WBFF bikini competition. They were hard, I was going through serious sugar and processed food withdrawal, the workouts were brutal but I knew it would get easier as time p... Tue, 11 Jun 2013 16:44:06 EST Appearance vs. Performance Based Goals: How to Look Good In A Bikini Running a Marathon or Deadlifti http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5371266 Lately I’ve been involved in a lot of conversations about goals. Most of us get involved in fitness and start making fitness goals based off our appearance. We get tired of seeing jiggly arms or muffin tops and we decide to lose weight. <BR> <BR> Along the way we set performance based goals so we can distract ourselves in the process. So the overall goal may be to lose 20 pounds, but along the way you may get really into running 5k’s and you decide you want to run a sub 30 minute 5k. Or you... Wed, 29 May 2013 09:30:28 EST My friend Shana is Training for Her First Bikini Competition - Follow Her Journey Here! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5365540 Over the next two months I’m going to be giving up a guest blog spot to a friend of mine. She’s competing in her first bikini competition. I truly hope you enjoy her story and following her along her journey. <BR> <BR> Hello, my name is Shana and I’m addicted to sugar. That might seem like a dramatic introduction, but it’s true, sugar is my drug of choice. My diet consists of weekly doses of chocolate cake, butter cookies, blueberry muffins, Sour Patch Kid candy, etc.. <BR> <BR> At firs... Thu, 23 May 2013 10:23:06 EST