Tag Archives: breakfast

Journey to the StrongWOMAN Challenge at the Arnold Classic 2013

18 Oct

Down about 2 more pounds now at 173.8.  I’m trying to eat more I swear! Look at all this food!  And I haven’t done any of my Insanity conditioning so far this week.   It’s been so hard to get out of the bodybuilding mentality of nutrition and into a power/strength regimen.   Below is my nutrition/training log for the past couple days.

15 October 2012 – Monday


5:30am – 1 scoop 619 protein, 1/3 scoop coaches oats, ½ cup mixed berries

9:00am – 1 sandwich thin, 1 Costco chicken patty, 2 cups shredded mixed veggies

11:30am – ¼ sweet potato

1:00pm – 4 ounces chicken, 2 cups shredded veggies

4:00pm – Costco chicken patty, 1 low carb high fiber tortilla, small handful shredded veggies, pumpkin seeds/dried cranberries, lemon dressing

7:30pm – 4 ounces chicken, 1 cup shredded veggies, 1 tbsp almond butter, 1 package tofu house shirataki noodles


12:00pm (lunch) ran stairs with my cardio group for 30 minutes


16 October 2012 – Tuesday


4:00am – 1 scoop 619 protein, 1 scoop karbolyn, 1 sample packet of dymatize expand

6:00am – 1/3 cup coaches steel cut oats, 3 huge blackberries, ½ scoop 619 protein

9:00am – 1 sandwich thin, 1 Costco chicken patty

11:30am – ¼ sweet potato, mixed sauteed veggie salad (corn, carrots, zucchini, summer squash)

1:00pm- 4 ounces chicken, 1 cup shredded mixed veggies

3:30pm- 1 low carb high fiber tortilla, 1 Costco chicken patty

7:45pm- 1 cup ham white bean soup, 1 cornbread muffin, ¼ sweet potato



Dynamic warm up consisting of foam rolling, clock lunges, squat jumps and speed squats

Traditional barbell deadlift- http://www.youtube.com/watch?v=0DLUwNK36BM&feature=plcp (sorry about the sideways video…. I’m not a videographer and I wasn’t paying attention to the kind stranger who offered to record for me at the time)

Bar only x 15, 85 x 12, 135 x 10, 185 x 8, 225 x 3, 240x4x4 (four sets of 4 reps)

Lying leg curls 80×10, 95×10, 110×10, 110×10

12:00pm (lunch) – walked stairs for 30 minutes (hamstrings were screaming at me!!)


17 October 2012 – Wednesday


5:30am- 1/3 cup steel cut oats, 3 blackberries, 1 scoop 619 muscle

9:00am- 1 costco chicken patty, 1 slice white cheese, 1 sandwich thin, 2 cups shredded veggies

11:30am- ¼ sweet potato, 4 ounces chicken, 1 mini pack of dots

2:00pm- 1 low carb high fiber tortilla, 6 egg whites, 2 yolk, 1 tbsp. green chilies, ff mayo, yellow mustard

5:00pm- ¼ sweet potato, 1 Costco chicken patty

8:45pm- 1 cornbread muffin, 5 ounces mom’s meatloaf


12:00pm (lunch)

5 sets of stair jogging up and down 5 flights for warm up

(8)- 100 meter sprints with slight incline in the parking garage at work

My hamstrings were explaining how much they hate me as I was walking back to the office after that one!

I have been taking some personal interest in learning at a deeper level (than what basic trainers get certified for) about power and strength athletes and how to train these athlete’s vs. the more popular fat loss clientele.    Through this learning experience I was slapped with a common sense fact that I obviously couldn’t root up on my own, that if you are training for power, you need to support that with power type conditioning.  Sprints, high jumps, short bursts of all-out effort, supports power training.   The past 8 weeks I have been training my power fibers to be slower.  *sad face*.  Jogging stairs, slow walks on the incline tread mill, and long endurance type exercises have been counterproductive to my goal.  So you will start to see less of this in my training schedule and more power conditioning for the next 4 months.

By the way, if there is anyone out there local or long distance needing a tutor to help you with your personal training certifications, I HIGHLY RECOMMEND Spencer Aiken at True Fitness.  This guy is someone I am addicted to learning from because he caters to each person’s needs and tells you exactly what you need to know and cuts out the bull shit.  Follow him on Facebook at https://www.facebook.com/spenceraiken?ref=ts&fref=ts .

Today’s TRAINER TIP comes from a special request for a recipe that I use for my pre workout fuel sometimes depending on what I am working towards at the time.   I like to have these preworkout because the fiber in the oat bran is slow digesting and it really carries me all the way through the beating.


Pumpkin Protein Bars

Recipe derived from bodybuilding.com and altered to my personal needs


Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


½ C Xylitol Brown Sugar Blend (Ideal) OR I use Splenda’s brown sugar blend because its sold at my local grociery store and I don’t have to hunt it down at 5 different stores to get it.

1 – 4 oz. jar baby food applesauce

2 tsp. ground cinnamon

1 ½ tsp. ground ginger

½ tsp. ground clove

1 tsp. baking powder

1 tsp. baking soda

½ tsp. salt

2 tsp. vanilla extract

4 large egg whites

1 – 15 oz. can of raw pumpkin

2 C oat flour OR Oat bran packaged by RedMill (you can make your own oat flour by taking old fashioned oats and putting them in a food processor or blender)

2 scoops vanilla whey protein (fyi- whey tends to dry out recipes, try to score some casein protein for baking instead)

½ cup almond milk

½ C chopped walnuts (optional)



Preheat the oven to 350.

Spray a 9 X 13 Pyrex dish with non-stick spray.

Combine first 11 ingredients and mix well.

Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.

Makes 24 squares.


Have a great Thursday and as always, feel free to contact me at any time for questions/comments at www.facebook.com/jenniesrockurbody or jenniesrockurbody@gmail.com xoxoxoxoxoxoxo!