kyfitness

8 Weeks Out: Back & Shoulder Workout!

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https://youtu.be/wcrIVnCVYX8?list=PLsgmvkW1XD9lo-EGfuhxgPHcvq3mne7eA

I can’t believe I’m only  8 WEEKS out from my first ever pro show!

This vlog is packed with prep tips/tricks and what I’m doing this prep 🙂

-Cheat meal results
-Cardio changes
-FITBIT
-Herc’s Demo and Herc’s Haul
-5 minute breakfast bowl
-KY gets glasses?
-Protein powder preference
-Pre-workout of choice
-Back and Shoulder workout with new exercises
-Spices on prep
-Current macros

Thanks for watching! xoxo

Let me know what you want to see next!

Final Days in Montreal & CHEAT MEAL (finally!)

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https://youtu.be/C_Inh2SlfNU

The  END of an amazing trip to Montreal.

I’m so happy we took this trip during prep- just because you’re on prep doesn’t mean you have to put your life on hold.

Sure- I would have loved to indulge more, but the reward of winning will taste much sweeter than any crepe I missed out on and my hard work paid off with a cheat meal to end the week!

Stay tuned for more contest prep vlogs and a new video for my contest prep series on HOW TO TRAVEL IN PREP, flying with food, etc.

xo

 

Traveling while on Contest Prep! Montreal Days 1 & 2

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https://youtu.be/Xq1KtIboi2k

I’m back!

Thank you so much to everyone including my fabulous clients for being so patient while I was away on holidays.

To thank you for being so understanding I tried to vlog as much as I could in order to share our trip with you and show HOW I stayed on my contest prep diet and training schedule despite being away from home for 8 days!

It wasn’t easy, but it was SO worth it and we had an amazing time.

There was definitely and adjustment period (warning: mini melt-down day 1, but short lived!) but we made it work and I saw amazing changes in my physique over the week!

Here’s a  look into our first 2 days in Montreal!

 

 

Ranch Flavored Zucchini Chips! (fat-free, sugar-free, contest prep friendly!)

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Zucchini Chips, Ranch Style! (fat-free, sugar-free, contest prep friendly!) 

These are SO easy and super satisfying if you’re craving a salty (or sweet!) crunch on your diet. Zucchini is so versatile and with a mild flavor and very low calorie content these are a great addition to your diet- not to mention you only need a microwave!

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Ingredients: 

-zucchini

-flavor of your choice (I used Ranch Flavor God Spice available at Herc’s Nutrition in Saskatoon or online here)

Method:

  1. Slice the zucchini as thinly as possible with a sharp knife or mandolin
  2. Lay the zucchini flat in a single layer on a microwaveable glass plate (you don’t want them to overlap or they won’t crisp)
  3. Microwave for 3 minutes on one side, flip, microwave for 3 more minutes
  4. If the chips are not yet “chips,” and still have some wet areas pop back in the microwave for 30 second increments and keep a close eye on them
  5. Once they are golden brown and crisp to your preference remove from microwave, lay on a paper towel in a single layer, and top with your seasoning (you want to do this while they’re still hot so it sticks!)
  6. Enjoy warm or let cool and store in an air tight container for later!

Seriously, it’s that easy!

Pro Tips:

If you have a sweet tooth opt for a cinnamon and sweetener topping, I like to miss cinnamon, brown Sugar Twin, splenda, and a pinch of salt!

I actually prefer doing these in the microwave v.s. the stove as you can get away with no oil/spray/added calories. In the oven I’ve found without oil/spray they stick terribly and fall apart.

You do have to be a bit gentle when flipping them, but it’s worth it. So quick and easy and gives you the crunch you’re looking for!

Let me know if you try them!

Don’t forget to tag me in your creations @ifbbprokyfit on Instagram and @KY Fitness and Nutrition Consulting on Facebook

#KYFitcreations

Happy St. Patrick’s Day! xo

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