Month 1 Bikini Competition Prep

I have almost completed my first full month of bikini competition prep.

And, wow (surprise, surprise) it’s not easy.

I am already really tired and my body feels a bit beat up. But, I think it’s because I go away next week so I have been pushing myself really hard these past four weeks to prepare for the 10 days that I am off the routine that I have created for myself.

I am confident I will maintain my workouts while away, it’s my diet I won’t be able to stick to 100%

It has also been a very challenging month for me with work (my computer crashed, I have held, and also attended, a number of events and I teach 10 classes a week).

In addition, my insomnia is at its all-time worse and all of this is super compounded emotionally when one is on a strict diet and working out 1-2 times a day.

But… I am the one that choose to do this, I keep reminding myself. I also remind myself all the sacrifices I am making now are really only short term.

Short term pain for long term gain. #Motivation #Keep Going Click To Tweet

I’m sorry

I have dieted hard before (to get ready for photo shoots), but never for 3 months straight. I absolutely hate dieting so that means I have not been a very happy person these past few weeks.

I think this would go a bit better if I wasn’t an insomniac and I was getting a full night’s sleep. Not sleeping can really kick the sh*t out of a girl. Sigh…

Loving husband can attest to my lack of cheerfulness too, as well as the classes that I teach.

They have noticed a definite increase in my yelling and impatience as I order them to squat, plank, lunge, push, pull. My workouts to them have also gotten a lot harder. And trust me, my workouts were pretty tough before!

Poor clients. I feel for them.

One group was even smart enough to ask before the workout the other night where I was on the “hangry scale”. So they could prepare themselves mentally for the workout.

Haha. Not only are my clients super awesome but they are also very smart.

So to them, and to loving husband, I apologize for the things I say when I am hungry and I promise to try harder at being nicer.


Month 1 Bikini Competition Diet

How “hard” am I dieting?

Well, below is a snap shot of what I ate yesterday, and what I eat pretty much every day (with the exception of Wednesdays and Saturdays when I am allowed beef and salmon, as well as an additional 1/2 cup of rice with a meal):

Meal 1 

  • 8 ounces of water with fresh lemon
  • 1 L of water with 10 grams BCCA (branched chain amino acids) and 10 grams L-glutamine
  • 3/4 cup scrambled egg whites with Spike seasoning. I have found that boring, tasteless egg whites rock with a sh*tload of Spike Seasoning. Who knew?


  • Less than a 1/4 cup of cooked oatmeal sweetened with stevia, vanilla extract and cinnamon, with a 1/2 cup of blueberries mixed in.
  • Coffee with 1 Tbsp of half & half. The cream is a HUGE no-no, however I am dropping weight pretty good so I feel confident that I can keep my half and half for the duration of the prep. That is unless my coach reads this blog and flips out on me. But, even then I will probably keep it.

Daily vitamins: a good quality multi (I love this brand), a multi-mineral, vitamin C, vitamin E and I give myself weekly B-12 shots (for energy). I usually do not take so many vitamins, but because my diet is kinda lacking in variety I need to make up with supplements.

Meal 2

  • 110 grams of chicken breast
  • 1 cup of green beans (I dry sauté them with a little water and add Mrs Dash and a squeeze of fresh lemon near the end of the cook time)

Meal 3

  • 110 grams of cod
  • 1/2 cup white rice
  • 1 cup of roasted broccoli

Meal 4

  • 110 grams of turkey breast rolled in Bib lettuce leaves and topped with mustard
  • OR a protein shake with water only

Meal 5

  • 110 grams of chicken breast
  • 87 grams of sweet potatoe. I usually save this for my dessert. I re-heat one of the sweet potatoes I bulk baked on the weekend and sprinkle some cinnamon on top. It’s really quite good, however 87 grams is only about 2 mouthfuls.
  • Any of the following green veggies: kale, spinach, green beans, broccoli, celery

Meal 6

  • Protein shake with water + a green veggie  THIS I VERY RARLY DO.
  • If I do have a meal 6 than it’s only a chocolate protein shake with casein protein. Casein protein takes longer for the body to digest, making it a great protein source to fuel my muscles through the evening (read more on protein here), and I get to drink something chocolately. So, it’s a win/win situation

In between all of that I drink an additional 3-4 L of water, and 20 grams of BCAAs and L-glutamine.

During my strength workouts I also have 10 grams of BCAAs and afterwards I have a protein shake with water.

I drink 1-2 more cups of decaf coffee through the morning and lots of herbal tea through the day and evening.

I then spend endless hours searching for toilet paper on sale as I pee, a lot.

When you hit 40, multitasking just means you can squeeze and pee at the same time. #Menopause Click To Tweet

Month 1 Bikini Prep Workouts

I create my workouts every Saturday for the week ahead and then tweak them as I go through the week.

Heck, by the end of the 12 weeks I am going to have a kick-ass 12-week workout program (who knows, you might see it up for a download in the future).

The focus of my workouts is maintaining symmetry in my muscles. That is the criteria of bikini competition. You can’t have the lower body out of proportion with the upper body. You also cannot have too much muscle tone, but must still possess muscle tone (figure that one out??).

The area that I need to really focus on are my glutes, while just building a bit in the rest of the body and then maintaining.

Glutes, apparently, are a big part of the judging (thank God brains aren’t… haha), so I am training the ol’ glutes and hips pretty much every day.


Here is snapshot of my workout week:

Note: 4 days a week I wake up and do 30-40 minutes of cardio fasted. That means no coffee with half & half. Nothing in my tummy expect water and BCCAs.


  • AM FASTED: 30-minutes HIIT workout on treadmill (speed intervals)
  • AFTERNOON: Back, biceps & abs
  • PLUS: 3 sets of:
    • Step ups, 10 reps each leg, 30lb each hand (freaking, f*ing hard)
    • Walking lunges, 10 reps each leg, 20lb each hand (freaking hard)
    • Bench bridges, 15 reps, 35lb (not so bad)
  • 10-15 min stretches before bed


  • AM FASTED: 30-minutes intervals on the Stairmaster, or if it’s not raining a 7km run on the dyke with Bella
  • MID-MORNING: Chest, tris and calves
  • PLUS: 3 sets of:
    • Step ups, 10 reps each leg, 30lb each hand
    • Walking lunges, 10 reps each leg, 20lb each hand
    • Bench bridges, 15 reps, 35lb
  • 10-15 min stretches before bed

Bella and I out for one of our runs.


  • PM: Leg workout + abs
  • 20-minutes of intervals on treadmill after workout
  • 30-min yoga before bed


  • AM FASTED: 40-min fasted intervals at Fred Gingell Stairs, or if raining 30-min Stairmaster + 10 min treadmill
  • 10-minute ab workout
  • PLUS: 3 sets of:
    • Step ups, 10 reps each leg, 30lb each hand
    • Walking lunges, 10 reps each leg, 20lb each hand
    • Bench bridges, 15 reps, 35lb
  • 10-15 min stretches before bed


  • OFF!!!!
  • 30 minutes yoga before bed


  • AFTERNOON: 30-minute treadmill intervals with incline (to engage more glutes)
  • Shoulders, Glutes, Arms + Abs
  • 10-15 min stretches before bed


  • AM FASTED: 40-min fasted intervals at Fred Gingell Stairs, or if raining 30-min Stairmaster + 10 min treadmill
  • LATE-MORNING: Plyo drills for 30 minutes (this is a freaking brutal workout that I will have to post in the future, but let’s just say I am cursing myself at the end).
  • 10-15 min stretches before bed


Hey good looking!
My name is PJ, and Bella
and I would like to welcome you to the fun-est place on the internet to workout. Where the laughs are free, the swear words plentiful and the sweat guaranteed.


This blog is for all the women who think they can. Who think they can be strong, be fierce, be fit.


No judgement, no egos, no woman left behind. That’s what I teach. Cause there is no such thing as a bad workout… if you do it right.