Recent Posts

Powdered Peanut Butter Cups

Powdered Peanut Butter Cups

As much as I love peanut butter, there’s a lot of fat–good fat–in it. And with as much as I consume peanut butter, my fat intake can get very high so I eat powdered peanut butter when I feel like I’m really going over board with my […]

My Big Fat Healthy Cookie Dough Ball

My Big Fat Healthy Cookie Dough Ball

I suppose heaven is made up of big beds with fluffy body pillows, puppies and giant balls of cookie dough–that are actually good for you! Well, I’m not going wait to find out if my predictions are too so I made this gigantic ball of cookie dough to […]

Everything You Need To Know About Bikini Competition

Everything You Need To Know About Bikini Competition

Everything You Need To Know About Bikini Competitions!

We all would love to be able to step on stage or just step on the beach with a kick ass body that makes people do a double take, but are you prepared to do the work and time that it takes to have a Bikini Competitor body?

First, anyone who is interested in even beginning the prepping stages of a Bikini competitor needs to be prepared for at least 12-16 weeks of prepping with workouts, cardio, nutrition and of course the mental discipline that goes along with it. Seasoned competitors can usually get show ready within the 12 week frame, but majority of new competitors will take at least 16 weeks to give the body time to adjust to a lower body fat and a more intense training regimen.

The biggest misconception with the prepping stage for bikini, is that most girls assume a bikini competition is not nearly as much training and dieting as physique or figure. The truth is bikini competitors lift weights just as much as figure girls the only difference is with figure you are focused on building and shaping each muscle individually while holding a more lean “dry” look where with bikini you hold an overall lean muscular build with more body fat.

A typical starting weight training and workout regimen for a bikini competitor (depending on the amount of body fat and weight loss that would need to be lost) would look similar to this:

Monday: Legs (Quads, Calves, and ABS) followed by 30-45 minutes of steady cardio

Tuesday: Shoulders & Triceps followed by 30-45 minutes of steady cardio

Wednesday: Back & Biceps followed by 30-45 minutes of steady cardio

Thursday: Chest & ABS followed by 30-45 minutes of steady cardio

Friday: Legs (Hamstrings, Glutes and ABS) followed by 30-45 minutes of steady cardio

With this you would be lifting fairly heavy weight concentrating on form and just getting your body conditioned to training with weights that much along with a regular cardio regimen. As you get closer to a competition date you would increase your cardio and focus your strength training more on high repetitions with active rest (performing body weight exercises in between lifting sets) along with longer cardio sessions.

Every girl will be different with her training schedule depending on her build, her goals, and whether she needs to put on a little lean muscle mass or whether she needs to maintain her current muscle mass while dropping body fat.

When it comes to nutrition, the first 6 weeks are very steady and similar to a normal healthy eating plan with 5-6 meals a day combining lean proteins (white fish, chicken, egg whites), complex carbs (brown rice, sweet potatoes, oats), veggies, and healthy fats (avocado, raw almonds, olive oil, salmon). Typically, you would focus on getting the majority of your complex carbs in for your first 3 meals of the day and have your last two meals be more protein and fat structured. For example, you would have avocado or almonds with veggies and proteins in the evening instead of protein, veggies and brown rice. As with the workout regimen, when you get closer to your competition date you would start the process of carb cycling and cutting back a little bit on fats to help lower your body fat a bit more before stepping on stage.

The most time consuming portion of the bikini contest prep is the food in my opinion. Because you are consuming 5-6 whole meals a day, you will need to prep your foods at the beginning of the week to have prepared to consume around 35 meals total. No worries though because once you get into the habit of it and start to see your body transform you end up figuring out a routine that works best for you.

The other part of the bikini contest is a little more fun and glamourous and happens as you get closer to your competition date. You will need to schedule someone to do your hair, makeup, spray tan, pick out your bikini contest suit, and practice your poses. Believe it or not, there is a technique that goes along with all of this as well because the right color suit can make a difference on your physique and presence along with the right cut. The tan is equally important because judges are looking for an overall lean yet feminine physique that is also evenly tan.

If you have never done a bikini competition and are thinking about competing, I would recommend first getting yourself in a regular workout schedule that is similar to the one above to give your body time to adjust to the training while also getting on a regular nutrition plan as well that you can maintain. So many girls dive right into wanting to do a bikini contest without ever training on that scale before which is doomed to leave you frustrated and exhausted. Also, be sure to hire a coach who can walk you through every step of the process of workouts, nutrition, poses, makeup, hair, and tanning.

A Bikini competition is a great way to challenge and transform your body! I always suggest that when considering competing, make sure you are doing it for the right reasons and for yourself. Have fun with it and see it as a personal goal to have fun with and win or lose you will enjoy the experience.

If you would like more information about workouts and nutrition you can get a ton of this information at

Super Healthy Cookie Dough Brownie Bars

Super Healthy Cookie Dough Brownie Bars

Super Duper Healthy Brownies Topped with Cookie Dough! I wish I could start every blog post with those sweet sweet words–err healthy words. These brownies are so fudgy and dense; it’s hard to believe they are made from black beans and bananas and only 6g […]

Healthy Red Velvet Blondies (No Beans!)

Healthy Red Velvet Blondies (No Beans!)

As much as I love creating healthy desserts out of chickpeas and white beans, I wanted to give you another option, ya know, for the paleo folk. These dense and delicious blondies are made with extra ripe bananas and my favorite protein powder: PEScience Select […]

Healthy Pumpkin Cookie Dough Dip

Healthy Pumpkin Cookie Dough Dip

DSC_1770Pumpkin Cookie Dough Dip–forget dipping, just eat it!

Eat this dip for breakfast; there’s oat in there so it’s perfectly acceptable to consume a bowl of this pumpkin cookie dough at 8 A.M. After I devoured a few spoonful’s of this, I spread some on a piece of toast and topped with sliced banana–I’m now declaring that moment in my life as the most delicious ever!DSC_1771

This recipe is pretty rich so I’m going to say about 1/4 cup would be a perfect serving. Making these macros roughly: 300 calories/ 30 carbs/ 10g fat/ 20g protein.

If you love this recipe, please share it on social media using the buttons at the bottom!


  • 1/2 c quick oats
  • 1/4 c coconut sugar (or granulated sugar)
  • 1 scoop protein powder (I used PEScience Snickerdoodle flavor-get 25% off your order using my code PBCHOCO)DSC_1788
  • 3-4 tbsp. oat flour
  • 2 tbsp. Pumpkin Spice Peanut Butter by Buff Bake (get 10% off using code PBCHOCO)*
  • 1/2 c almond milk
  • 2 tbsp. dark chocolate chips (optional)

*Can sub with any nut butter plus 2 tbsp. pumpkin puree, 1/2 tsp. cinnamon and 1/4 tsp. nutmeg


  1. Mix all dry ingredients together and starting with only 3 tablespoons oat flour. DSC_1796
  2. Add wet ingredients and mix until combined. If dough is too wet, add another tablespoon of oat flour.
  3. Mix in chocolate chips and enjoy!
Cookies and Coffee Protein Bars

Cookies and Coffee Protein Bars

I had no idea what to name these protein bars because the flavors I used don’t usually go together, but since I used a cookies and cream flavored protein powder and a coffee flavored nut butter, I decided to combine the two and thus got cookies […]

The Best Pumpkin Bars You Will Ever Have

The Best Pumpkin Bars You Will Ever Have

Pumpkin, chocolate and almond butter–I can’t think of a better combination of flavors! Did I mention these Pumpkin Bars are healthy and made with only whole food ingredients!? If you love this recipe, please share it on your favorite social media sites by using the buttons […]

Almond Butter Espresso Cookies

Almond Butter Espresso Cookies


Why drink your coffee when you can eat it? Well, for 78 calories per cookie you can have your coffee and eat it too!

Go a head and indulge a little because these cookies are made with only 5 all natural ingredients and take only 10 minutes from start to finish.

I used Buff Bake Almond Butter-Coffee Flavored but I’m going to give you a substitute incase you don’t have this delicious flavor on hand. If aren’t a nut butter addict like I am (and have entire pantry dedicated to your precious flavored jars) but want to start a collection, you can get 10% off your Buff Bake order using code PBCHOCO.

If you love this recipe please share it on Pinterest and Facebook using the buttons at the bottom!

Macros per cookie: 78 calories, 4 carbs, 5g fat, 5g protein

Recipe makes 13 cookies.


  • 1/2 Buff Bake Coffee Almond Butter*** 10% off using code PBCHOCO
  • 1/4 c Coconut SugarDSC_2367
  • 1/2 Scoop Vanilla Whey Protein
  • 2 tbsp. Oat Flour
  • 1 Egg, large**


  1. Pre-heat oven to 350f.
  2. Mix all ingredients together until smooth.
  3. Roll dough into 13 even sized balls and place them on a baking sheet lined with parchment paper.
  4. Using a wet fork, press balls flat.
  5. Bake for 7 minutes.
  6. Let cool and enjoy.

***Can sub Coffee Almond Butter with all natural almond butter mixed with 1-2 tsp. ground coffee or instant coffee

**Can sub with flax egg for vegan

Pumpkin Greek Yogurt Cheesecake Bars

Pumpkin Greek Yogurt Cheesecake Bars

Healthy pumpkin cheesecake bars with a gingerbread cookie crust and topped with a decadent layer of homemade chocolate because how the heck else are you going to eat protein cheesecake? I used Snickerdoodle PEScience Select Protein Powder because oh my god, snickerdoodle and pumpkin were […]

Follow by Email