I'm back! :-) Model Universe 2009 Update

Hey all,

Been away for a while! I will be blogging throughout the next couple weeks to get everyone up to speed with what's been going on in JillFit land and the plan for 2010. First of all, last time I blogged, I was getting ready for Model Universe 2009 in Miami, FL in June. I did the show with my client and friend (and first-time competitor) Tara Ballard, who had trained and dieted like crazy in the months leading up to the show. Not only did she compete in 3 rounds of Model Universe, but 2 rounds of Figure Universe, all taking place over 2 long days! How's that for a first show??! :-)

I took 18th place out of 40 girls, and though overall I was satisfied with my placing (considering it was an international show, not to mention the largest of which I have ever been a part), my head was not in the game at all. I had been dieting straight for 18 months, my body was barely responding anymore, and I was doing hours and hours of cardio just to make myself presentable for the stage. It was the least lean I have ever come in for a show, and I was happy to just get it done! :-\ In retrospect, I probably should not have done it, but oh well, I worked the stage well, had lots of fun and was able to pull out a placing higher than many who were better conditioned than me. Nevertheless, I decided to take a longer break afterwards :-)

And so, I have been on hiatus from competition since then, despite the urge to train and diet that tortured me all Fall as I watched all my JillFit girls go through competition. I am glad I didn't compete in the end, first because I know my body needs time to recover and also because I am getting completely refocused for 2010, and it feels really great to be re-motivated!

Here are some pics from the event:

Tara busting out push-ups before getting on the Figure stage

Tara and Jill during the Clubwear round of Model Universe

The Swimwear Round of Model Universe

The mandatory make-up picture that every competitor has... :-)

So lucky to have such a supportive and understanding hubby!

Could not do it without you, Jade!

We met up with Jade's best friend, Doug and his wife Roxy and baby Fio in Miami :-)

and I was introduced to Tasti-D-Lite, yum!!

Doug, Jade and Gary in Miami

Check back for more updates soon, there is A TON going on with Metabolic Effect, My Gym Trainer and JillFit! :-) Talk to you soon!!

jill@jillfit.com

5 weeks out!

Hello all! Been a while since I have updated :-) I have been writing a lot for the Metabolic Effect blog, which can be found here. Lots of good fat-loss info!

Well, I am a little less than 5 weeks out from the Model Universe Competition, which is June 19-21st in Miami, FL. I am super-excited since it is the biggest show I have ever done, and that my friend and first-time competitor, Tara Ballard will be doing the show with me! Check out Tara's blog, it is full of juicy diet and training info, since she has been journaling her whole experience.

Here is a look at today's diet and exercise routine. This is a pretty standard weekday routine for me 5 weeks out; I do a little less exercise on the weekends but inside the 6-week mark, there is no cheating on the diet!

4:30am Wake-up
5:00am 60 minutes incline walk on the treadmill
6:15am 1 scoop whey protein mixed with 8 oz unsweetened almond milk, 10g glutamine, 16 oz coffee
9:00am 1/2 lb ground bison w/ 1/4 cup chunky salsa
11:30am 30 minutes treadmill intervals
12:30pm Large greens salad w/ 1 grilled chicken breast, 2 tbsp balsamic vinaigrette, 1.5g fish oil, CLA
2:00pm Unsweetened cocoa powder drink made with hot water and splenda
4:00pm 6-egg white omelet w/ 1 cup spinach, 1 slice healthy hemp bread, dry
5:00pm 30-min heavy leg workout
5:30pm Teach 45-minute spin class
7:00pm 1 lean turkey breast prepared with salt-free seasoning, 2 cups spinach, red pepper/red onion, 10 sprays balsamic vinaigrette, 1.5g fish oil, CLA
8:00pm Chamomile tea
9:00pm BED!

Drank 1 gal plain water throughout the day

The diet will get more strict at the 2 week mark, I will post again then so you can see just how depriving it can get lol! It's all worth it, right girls??! :-)

Ok, there has been a lot going on with My Gym Trainer and Metabolic Effect, but I will put that off for another day! Hope you are doing well and I would love to hear from you!! :-) jill@jillfit.com

Jilly's Lean and Healthy Pancakes

Of course I am always trying to find great, healthy things to eat that taste good too. After a bit of experimentation with traditional protein pancakes, I finally perfected this healthy "treat" recipe, which is a refreshing change from the ol' egg white-and-oatmeal routine. Try 'em and let me know what you think!! jill@jillfit.com

In a blender, lightly blend the following:

1/2 cup liquid egg whites
1/2 cup unsweetened vanilla almond milk
1.5 scoops whey protein powder (I like BSN Lean Dessert Cinnamon Roll or Jay Robb's Vanilla)
1/2 cup old fashioned oats
1/4 cup almond flour
1 tsp ground cinnamon
Dash or two of Pumpkin Pie Spice

Spray saute pan with PAM and cook like pancakes. Recipe makes 3 large pancakes (3 servings).

Here is the nutritional info per serving:

205 calories
8g fat (1.5g sat)
20g carbs (6g fiber)
19g protein

Pretty healthy, and yummy! :-)

Staying in Shape!

People ask me all the time what I do the "stay in shape"...I love this question because honestly I could talk about fitness and nutrition all day. Staying in shape (define it how you like-- looking and feeling great) encompasses 3 specific criteria and doing these things day in and day out-- religiously. My fitness is my faith :-)

Even the most sought-after fitness models cannot get away with skimping on any of these items-- it is a way of life, not simply "good" genetics!

1) Weight training
2) Interval Cardio
3) Clean diet

That's it (though we could certainly argue that the effects of sleep, stress, emotions, etc play an important role)! These may seem absurdly obvious, however, it is the combination of these three key actions that can get and keep anyone in shape, no matter how out of the routine they have become. Sounds easier than it is, though! :-) Here are some starting points of each of these areas:

Weight Training

Below is an intermediate level weight training workout. It is designed "circuit-style" which means that you are moving from one exercise to the next with little rest. Perform 1 set of the first exercise and then 1 set of the second exercise and so-on. Complete 1 "round" and then begin again, completing 3 rounds total.

Circuit #1: Lower Body - 3 sets

Barbell Alternating Lunges - 55lbs - 10 reps ea side
Switch Jumps (jumping lunges-- alternate legs) - No weight - 10 reps ea side
Barbell Stiff-legged Deadlifts - 55lbs - 15 reps
Swiss ball Hamstring Curls - No weight - to failure :-) (should be able to complete 10-40 reps)

Circuit #2: Upper Body - 3 sets

Incline Bench Dumbbell Press/Stand/Shoulder Press - 15lbs - 10 reps
Cable Chest Fly - 10 reps heavy, 10 reps light
Pull-ups (use assisted machine) - moderate weight - 10 close grip, 10 wide grip
Dumbbell Bent-over Row/Triceps Extension - 15lbs - 15 reps

Interval Cardio

Cardio can be done one of two ways: first is "steady-state," which is when you might get on the elliptical and just read a magazine and stay at the same speed and resistance the whole time; or the second way is "Interval"-style, alternating high intensity bouts with recovery periods. Study after study shows that interval cardio is far superior for fat-burning, when compared to long, slow cardio. Here are a couple of my favorite intermediate interval workouts (remember to push as hard as you can on the "working" segments and go slooooooooow on the "resting" segments--alternating between high peaks and low valleys of exertion):

Treadmill Workout - 25 minutes

Time	Speed	Incline	Segment Time
0-5	4	0	5 min
5-8	6	0	3 min
8-9	3	0	1 min
9-12	6	2	3 min
12-13	3	2	1 min
13-16	6	4	3 min
16-17	3	4	1 min
17-20	6	6	3 min
20-21	3	6	1 min
21-24	6	8	3 min
24-25	2	8	1 min

Elliptical Workout - 25 minutes

Time	Crossramp	Resistance	Segment Time
0-4	8	4	4 min
4-6	8	11	2 min
6-7	8	4	1 min
7-9	8	11	2 min
9-10	8	4	1 min
10-12	9	12	2 min
12-13	9	4	1 min
13-15	9	12	2 min
15-16	9	4	1 min
16-18	10	13	2 min
18-19	10	4	1 min
19-21	10	13	2 min
21-22	10	4	1 min
22-24	10	14	2 min
24-25	10	2	1 min

Recumbent Bike Workout - 30 minutes

Time	Level	RPM	Segment Time
0-3	6	90+	3 min
3-5	6	100+	2 min
5-6	2	50+	1 min
6-9	7	80+	3 min
9-11	7	90+	2 min
11-12	2	50+	1 min
12-15	8	70+	3 min
15-17	8	80+	2 min
17-18	2	50+	1 min
18-21	9	60+	3 min
21-23	9	70+	2 min
23-24	2	50+	1 min
24-27	10	50+	3 min
27-29	10	60+	2 min
29-30	2	50+	1 min

Clean Diet

Often the hardest part of the equation for even the most disciplined, clean dieting is something that is necessary to reap the benefits of hard-earned gym time. I often see exercise enthusiasts who workout for hours and hours each day, but whose body never changes because they are still eating plenty of sugar, sodas and salty foods-- I know because I used to be one of them! I would teach 2, 3, 4 fitness classes per day, run an hour on the treadmill and lift, but always ate what I wanted for the most part-- bagels, candy, diet pepsi, pizza, pasta, chips, beer! :-) Though I looked athletic, I never had a lot of definition or cuts, just always looked sort of water-logged! Once I got my diet on board, my shape completely changed, my muscles started to really pop and I leaned out very quickly-- I lost 7 pounds of water in the first week-- talk about water-logged!! SO, here are some hard and fast rules about eating clean:

1) You have got to eat-- 5-6x per day, every 2.5-3 hours.

2) Each "meal" should consist of: protein and veggies (or one of the following starches: 1/2 plain sweet potato, 1/2 cup cooked brown rice or 1/3 cup dry old-fashioned quick oats made with water).

3) Meals should take away hunger, not stuff you!

4) Drink 3-4 liter of plain water each day and limit other beverages to black coffee and green tea

5) Cut out simple sugar completely! This includes: candy, cookies, donuts, muffins, cakes, biscuits, pastries, sugar in your coffee, milk chocolate, ice cream, regular soda, sweet tea, granola, sugary cereals, fruit juice (yes, fruit juice-- eat low GI fruit instead), and sports drinks, etc.

6) Eat 1 cheat meal per week to not only keep your sanity, but to keep you motivated throughout the week (and to act as a positive reinforcer when you feel like crap after!)

7) Use natural nut butter to satisfy a craving, but stick to 2 tbsp at each serving (the cals can really creep up on you), and its ok to have 1 oz dark chocolate per day

8) Research supplementation or see a clinical nutritionist to examine where you may need to supplement your diet with for example, omega-3 fatty acids (fish oil) or glutamine (for us intense exercisers) or perhaps a greens/reds drink to up your antioxidant quota.

Ok, that should do it! Let me know if you have questions: jill@jillfit.com - would love to hear from you!! Good luck, and remember, it is about consistency above all else! If you miss a workout, don't stress, just go tomorrow! If you fumble on your eating, fine, just don't go two bad meals in a row! Don't throw in the towel if you mess up-- practice makes perfect! Keep it tight 85% of the time and you will see great results!! It's a lifestyle, not a countdown to a perfect body-- maintenance work is just as important and tough as the process of getting there!

Here are some of my favorite "before" and "afters" for your enjoyment :-)

Jill in her college years, waaaaaaaay before, circa 2001: !!! Whoa!


At my first show:

Plain old me:


Thanks for checking out my blog! Talk soon!! oxoxoxox

Thoughts on running...or should I say sprinting.

I am not a runner. I run sometimes, but mostly I would categorize what I do as frantically sprinting and gasping on the treadmill for no more than 40 minutes at a time. I recently ran my first (and most-likely only) half marathon and I am happy to report a time of 1h 33min, which averages out to 7:07 min/mile, a pace that I was pleasantly surprised to be able to maintain considering I only did 4-5 "long" runs in preparation for the race. Mostly, I ran short distances fast as hell and did a couple long runs just be sure I would make it. Here's me sprinting the race, LOL, mind you, it was about 35 degrees out, whoops! Thanks to Jade and Stacie for all their support and inspiration, could never have done it without you!


So, though I will never be a runner, I want to present an alternative to the old ideology of the-longer-the-better. I say, the-faster-the-better-- well, at least it is more efficient and prepared me just as well if not better for this race. Anyone who knows me, knows that I love high-intensity cardio-- Jade calls me "dopamine dominant" which I take to mean that I crave sympathetic stimuli and love what a great, fast and hard workout song can help me accomplish on the treadmill. So, here are a few of my go-to treadmill workouts, ones that I do regularly-- if you like to workout hard, get faster and get great physique results, these are a great addition. They are what I consider "advanced" protocols, so please adjust if you need to! :-) Print out and bring to the gym with you! Email at jill@jillfit.com if you have any questions and happy sweating!!

Treadmill - 30 minutes
Time	Speed	Incline	Segment Time
0-5	6.5	0	5 min
5-10	7	0	5 min
10-10:45	2	5	45 sec
10:45-11:30	10	5	45 sec
11:30-12:15	2	5	45 sec
12:15-13	10	5	45 sec
13-13:45	2	5	45 sec
Continue alternating 45 sec @ speed 10 and 45 sec @ speed 2
at incline 5 until you reach 25 minutes (complete 10 intervals)
25-30	3	0	5 min

Treadmill - 35 minutes
Time	Speed	Incline	Segment Time
0-5	6.5	0	5 min
5-10	7	0	5 min
10-12	5.7	14	2 min
12-13	3	14	1 min
13-15	6	12	2 min
15-16	3	12	1 min
16-18	6.3	10	2 min
18-19	3	10	1 min
19-21	6.6	8	2 min
21-22	3	8	1 min
22-24	6.9	6	2 min
24-25	3	6	1 min
25-27	7.2	4	2 min
27-28	3	4	1 min
28-30	7.5	2	2 min
30-31	3	2	1 min
31-33	7.8	0	2 min
33-35	3	0	2 min

Short and sweet! Have fun!

Upcoming Projects!

Hello!! Welcome to my blog, and thank you for taking the time to read!

It is an exciting month with a lot going on in the "Fit World" :-) LeAura and I, along with our amazing graphic designer John Stevens (www.johnstevensdesign.com) have been working like crazy on the "My Gym Trainer" series, having nearly completed the Level 1 book, and just finished shooting photos for the Level 2 book with the ever-talented Will and Deni McIntyre (www.macfoto.com)! Here are some shots from the MGT II Photo shoot with models TJ Peele, Emily Saunders and Maria Jones:


Look for MGT Levels 1-3 out VERY soon!

In other news, Metabolic Effect has launched its ME DVD Series: ME At-Home workouts for sale, FINALLY! I know you guys have been waiting, so hit me up if you want to workout with us at home! All you need is a set of dumbbells! Perhaps it would make a great Christmas gift for a "New Years Resolution-er"!?? :-) jill@metaboliceffect.com
www.metaboliceffect.com

Finally, I have to share my newest recipe for High-Protein Scones, obviously! Tell me what you think!! Great for a mid-afternoon snack!

High-Protein Scones

Preheat oven 350 F
Combine all of the following in one large bowl, and mix with a fork:

2.5 cups hazelnut flour (get at Whole Foods)
3 scoops BSN Lean Dessert Whey Protein in Cinnamon Roll flavor (at Vitamin Shoppe)
1 1/4 cups liquid egg whites
1/2 cup old-fashioned oats
1/3 cup erythritol (natural sweetener, get at Whole Foods)
1/2 cup chopped walnuts
1/2 cup dried cranberries
1/2 cup raisin
1/2 cup dark chocolate chips (if you are being bad :-)
1-2 tbsp cinnamon
dash of nutmeg

Spoon large scone-looking piles onto a PAM-sprayed baking sheet, 1" apart
Should make about 16 servings

Bake for 15 minutes
Remove, cool and EAT!
Simplest thing EVER!

If you make them, let me know what you think! Chances are that the recipe with be featured in the upcoming Metabolic Effect book along with several other "metabolically favorable" recipes!

Anyway, I think that's it for now! I will be posting several workouts and eating tips for all those looking for some inspiration around January 1st, so check back! As always, please let me know how YOU are doing and what's going on in your world!

Fall Updates

Hi there! Thanks for checking out my blog! Well, I promised I would report on the outcome of my show a few weeks ago, and I am excited to report I placed 2nd out of a big group and had a blast down in Miami! The show was the FAME North American Fitness Model Championships (check out the FAME website www.bodyproud.org). Here are some pics from both the swimsuit round and the themewear round (in which I did a mini-striptease as a biker chick :-)


Thanks to Tim Rollans, FAME photographer who got some great shots (www.trollans.ca)!!

Up next, I am traveling down to Houston to visit my family and compete at the FAME Lone Star Fitness Modeling Championships in May 2009! I am eying that pro status like crazy and hope to earn it this year!!! I will be posting some workouts and articles throughout the next couple months to keep you guys clued into what's going on. Jade Teta, CSCS and creator of Metabolic Effect Inc (www.metaboliceffect.com) is training me for the show and doing my diet so I am really looking forward to making some great gains on both my physique and stage presentation.

Other than that, LeAura and I are still working like crazy on "My Gym Trainer" with an anticipated release in Spring 2009. It's a collection of take-with-you-to-the-gym workouts, both cardio and weights, effective for fat loss and improved muscular strength, endurance and body composition...more to come as we get closer! In the meantime, keep it clean over the holidays and holla at me with your news!

Some pics from Miami, with Jillian :-)

Tired, hungry and thirsty on Friday before the show!

The beautiful Noelle Joye! (http://noellejoye.com)

Jillian and Jill

Jill and Obi Obadike, hottest male fitness model du jour!

Themewear - yes, we know the tan is dark

Time for a cheeseburger! :-)

Until next time!!! jill@jillfit.com