Vlog #7 - 

What I eat in a day - Meal Prepping - 

Visualizing my Trophy Dream Life

Here is a list of my latest health, physique and lifestyle goals:

*Courtney's waist & glutes (featured below) are what I am currently visualizing and working towards during workouts and throughout the day

*I strive to always balance out behavior that brings me out of balance 

*Daily Stomach Vacuums for more sculpted, formed bowel movements

*Owning my Dream Car: 2022 Porsche 911 Carrera GTS Automatic Convertible in the most perfect, sparkly, dark green color

*Owning a multi million dollar home in at least 2 of the following locations: Bellevue, WA, Southern California, Kauaii, Hawaii and Boca Raton, Florida

*Leading Jumping classes in a studio (outdoor or indoor space) and own Jumping Gyms across the world

*Knowing my appetite, calorie and macro needs without having to track portions or calories while always achieving my currrent physique goals

Have you written your very specific health, physique and lifestyle goals down like I have? Maybe you want to build muscle. Maybe you want to shed muscle. Maybe you want to shift water weight or just get your digestion on track. Do you want more income in your life? How much exactly? Do you want to live in a new location? Where? In what type of home? Knowing exactly what you are after is a powerful way to put it into the universe and allow the path to find you. Write your exact goals down. Do it.

Courtney for Life (pictured below) is my Waist & Glute Inspiration

Tips I recently learned from Courtney that I'll be experimenting with: 

*Choose Easy to digest carbs as well as high protein and high carb meals pre and post workout (ie. eat lower fat before and after training) **I will experiment with choosing instant oats and PB2 as my first snack on workout days and have the banana with nut butter on Steps days. **For my post workout meal (on workout days), I will try to choose the most processed version of my go-to oatmeal breakfasts which would be the waffle (since the oats are blended) and continue having the yogurt with it since it's not high in fat

*Intra Workout Food: Candy (my favorite is Hot Tamales) **On workout days where I go longer than 1 hour, I will supplement with a bit of candy for sustained energy and maximum recovery

*Eat 40-60% of total daily carbs in the pre and post workout meals **My % of total daily carbohyrates that I currently eat pre and post porkout is roughly 40% (which is on the low end) so I will start exploring this strategy

*She documented her Body Fat % progression over time which I am also currently doing with consistent Dexa Scans (I probably won't track regularly for as long as she did, but I'm definitly staying aware of body fat levels during my transformation series)

*More Tacos - I currently LOVE corn tortillas, corn meal or maybe even whole corn in the future, and beans for lunch every day and Courtney is a HUGE taco lover

*Courtney also respects total calories, portions, macro needs, eats her favorite foods and listens to her body when training which is why she has such incredible, long lasting results (super inspiring)

Everything I ate today (this is from Meal Prep #12):

A.M.- 1 TB Cocoa Powder with 1/2 cup Oat Milk & Hot water + 1 Banana and 1 TB Sun Butter

Breakfast- 1 Waffle (400 calories) with 1 cup Silk Plain Yogurt and 1.25 c Berries

Lunch- Trophy Lasagna (Corn Tortillas, Refried Beans, Black Beans, Green Chilis, Bell Peppers, Onion, Salsa) served with Carrots instead of Lettuce (today)

Snack- Clif Bar, then 1 packet of Instant Oatmeal with 1 TB PB2 Protein Powder

Dinner- Pasta Casserole: Brown Rice Pasta, Broccoli, Cauliflower, Carrots, Zucchini & Nacho Cheese Sauce (topped with a sprinkle of Panko Bread Crumbs)

Dessert: 3/4 c Plain Soy Yogurt, 1/2 scoop Protein Powder, 12 Almonds

Meat Meal eaten 2/13- Steak Filet, Baked Potato, Plant Based Sour Cream, Green Onion & Air Fried Asparagus

Total Calories: ~2800

Meal Prep # 11: Days 45 - 49 (2/12-2/16)

Macros & Calories: 64% Carbs (381g), 20% Fat (52g), 17% Protein (101g), 2400 Calories, 82 grams Fiber

Hot Drink: Dandy Blend Tea, Cocoa Powder, Instant Decaf or Green Tea w/ 1 cup Almond Milk or 1/2 c Oat Milk

Snack #1: 1 Banana & 1 TB Nut Butter or 1 Packet Instant Oatmeal (Apple Cinnamon) with 2 TB PB2

Breakfast: Oatmeal Bake (oatmeal, strawberries, applesauce, almond milk, dates, cinnamon/salt) served with 1 cup Plain Silk Soy Yogurt

Lunch: Trophy Lasagna (Corn Tortillas, Chili Beans, Bell Peppers, Onion, Tomatoes, Salsa) served with 2 TB Plant Based Parmesan Cheese & Iceberg Lettuce

Snack #2: Cookie Dough (Instant Vanilla Pudding, LivBody Protein Powder, PB2, Pea Protein, Almond Milk, Unsweetened Chocolate chunks)

Dinner: Brown Rice or Brown Rice Pasta made with Veggie Broth, served with Zucchini Noodles, Steamed Broccoli, & 1/4 cup Homemade Plant Based Nacho Cheese Sauce

**Meat Dinner on Sunday 2/13: Steak Filet, Baked Potato, Asparagus

Fitness Log: 2/10-2/16 + 1 Song/Day

2/10: Upper Body Routine Film Practice

Total Steps: 12,800

2/11: Filmed Upper Body Routine (30 Minutes) + 1/2 of my Core Routine

Superman Pose

Side Leg Holds

Diagonal Back Leg Holds

10 Minutes: Lay Bouncing w/ Neck Exercises

Trophy Twists

Foam Rolling Upper Body

Total Steps: 15,800

2/12: Rest Day (Niece & Nephew in town)

Total Steps: 13,500

2/13: Rest Day (Scooter Ride & Stretching)

Total Steps: 13,000

2/14: Lower Body Routine:

5 Minutes Bouncing Warm Up

5 Minutes Jogathon

30 Minutes: All the same Lower Body Moves starting with the last move and working up to the first move. 1-2 minutes rest between moves.

Total Steps: 11,700

2/15: 16,500 Steps

Walking & Neat Training

2/16: Upper Body Routine:

5 Minutes Bouncing Warm Up

5 Minutes Skeleton Walk / Compass Moves

20 Minutes: All the same Upper Body Moves starting with the last move and working up to the first move. 1+ minute rest between moves.

5 Minutes Bouncing Cool Down (no extra Cardio) + Upper Body Foam Rolling

Total Steps: 14,000

2022 Transformation Series Lower Body Routine

Down a pdf for the print out version of this routine.

Mindset Focus: Jump first thing in the morning (stretching and loosening up) while visualizing my dream physique, dream car, dream income & dream life!

Next Week I will be sharing all of my latest tricks & strategies, changes I'm making and I will be giving you my 2 month Transformation physique update!

1 comment

  • Love following along with both you and your sister! I would love to see a recipe or step by step of your trophy lasagna and polenta quiche. I think I have all the ingredients for the quiche and am going to play around making a version of it this weekend:)


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