What you know about no filter work #selfie #work #selfie #noshame #tired #glasses #blackhairdontcare #blueeyes #fitness #crossfit #allblackallthetime #providence #sun #sunnyday

What you know about no filter work #selfie #work #selfie #noshame #tired #glasses #blackhairdontcare #blueeyes #fitness #crossfit #allblackallthetime #providence #sun #sunnyday

Finally satisfying my craving for a home made parfait! This one is strawberry 0% Chobani, 5 large strawberrys, 1/4 cup oats and about a tablespoon of chopped walnuts! Yummy! #food #health #wellness #protein #happy #parfait #chobani #greekyogurt #fruit #oats #breakfast #coffee

Finally satisfying my craving for a home made parfait! This one is strawberry 0% Chobani, 5 large strawberrys, 1/4 cup oats and about a tablespoon of chopped walnuts! Yummy! #food #health #wellness #protein #happy #parfait #chobani #greekyogurt #fruit #oats #breakfast #coffee

Raw and Beyond turned 3 today! Awww! I cant wait to re-invigorate this blog. That is my goal for its 4th birthday.

Raw and Beyond turned 3 today! Awww! I cant wait to re-invigorate this blog. That is my goal for its 4th birthday.

(Source: assets)

Flowers just because? You bet… My man is amazing @j_gallonio and treats me like a #queen. #boyfriend #flowers #justbecause. #ily #love #happy #wonderful

Flowers just because? You bet… My man is amazing @j_gallonio and treats me like a #queen. #boyfriend #flowers #justbecause. #ily #love #happy #wonderful

Thank you @j_gallonio for the new #latitudegear shirt! I needed some extra love comin my way with the show in just 5 weeks. #trainingday. #everyday #gym #tan #glitter #bikiniprep #gymswag #prescribed

Thank you @j_gallonio for the new #latitudegear shirt! I needed some extra love comin my way with the show in just 5 weeks. #trainingday. #everyday #gym #tan #glitter #bikiniprep #gymswag #prescribed

Photoshoot with @j_gallonio showing off the hair extensions haha I LOVE them. Totally worth it. #sallys #hairextensions #bikini #bikiniprep #fitness #gym #hairbrunette #longhair #sundayfunday #threeweeksout

Photoshoot with @j_gallonio showing off the hair extensions haha I LOVE them. Totally worth it. #sallys #hairextensions #bikini #bikiniprep #fitness #gym #hairbrunette #longhair #sundayfunday #threeweeksout

Today’s #tbt serves as a reminder. This was taken four years ago on St pattys day- back when I was right out of college, a smoker, much bigger than I am now, and a heavy drinker. Though this was a great great day, this year was just as amazing in other ways! I spent it with the amazing King @j_gallonio and we cooked dinner and cooked food that is on my diet. I quit smoking this past year and started #crossfit and now I’m set to compete in my very first #WBFF #fitness show in April! There have been many bumps along the way- but this just shows that anyone can change if they believe that they can! #change#gym #gymflow #love #lift #girlswholift #crossfit #happy #fit #fitness #gymrat #win #traininsane #crossfitgirl #fitnessaddict #fitspo #progress #truth #fitfam #crossfitgirls #bikiniprep #bikinicomp #bikini #liveandlearn #inspire

Today’s #tbt serves as a reminder. This was taken four years ago on St pattys day- back when I was right out of college, a smoker, much bigger than I am now, and a heavy drinker. Though this was a great great day, this year was just as amazing in other ways! I spent it with the amazing King @j_gallonio and we cooked dinner and cooked food that is on my diet. I quit smoking this past year and started #crossfit and now I’m set to compete in my very first #WBFF #fitness show in April! There have been many bumps along the way- but this just shows that anyone can change if they believe that they can! #change#gym #gymflow #love #lift #girlswholift #crossfit #happy #fit #fitness #gymrat #win #traininsane #crossfitgirl #fitnessaddict #fitspo #progress #truth #fitfam #crossfitgirls #bikiniprep #bikinicomp #bikini #liveandlearn #inspire

Big shout out to my girl @kross1114 for the inspiration for this! I had to mess with her recipe a bit so that this fit in my prep, but my version is 4oz cooked sweet potato, 1 cup egg whites, 1/2 cup oats, cinnamon, cloves, vanilla extract, 1tbsp coconut oil and one banana. Combine it all (but the banana) in a food processor and make some pancakes! Banana is topping, no syrup necessary! And bikini approved 😘 2 servings of meals if you have them with a protein shake- well depending on your prep coach I guess! #bikiniprep #bikini #food #sweetpotato

Big shout out to my girl @kross1114 for the inspiration for this! I had to mess with her recipe a bit so that this fit in my prep, but my version is 4oz cooked sweet potato, 1 cup egg whites, 1/2 cup oats, cinnamon, cloves, vanilla extract, 1tbsp coconut oil and one banana. Combine it all (but the banana) in a food processor and make some pancakes! Banana is topping, no syrup necessary! And bikini approved 😘 2 servings of meals if you have them with a protein shake- well depending on your prep coach I guess! #bikiniprep #bikini #food #sweetpotato

Yum! Chocolate and peanut butter protein pancake! 1 cup liquid egg whites, 2 tbsp peanut butter, 1/2 cup rolled oats and 1 tsp Hershey’s cocoa powder with a pinch of cinnamon. Put it in a food processor and you have one full protein/carb meal totally WBFF approved!! Xoxo 💋 #gym #gymflow #love #lift #girlswholift #crossfit #happy #fit #fitness #gymrat #win #traininsane #crossfitgirl #fitnessaddict #fitspo #progress #truth #fitfam #crossfitgirls #bikiniprep #bikinicomp #bikini #letsgo #wellness #diet #recipe #absaremadeinthekitchenbro #dyel?

Yum! Chocolate and peanut butter protein pancake! 1 cup liquid egg whites, 2 tbsp peanut butter, 1/2 cup rolled oats and 1 tsp Hershey’s cocoa powder with a pinch of cinnamon. Put it in a food processor and you have one full protein/carb meal totally WBFF approved!! Xoxo 💋 #gym #gymflow #love #lift #girlswholift #crossfit #happy #fit #fitness #gymrat #win #traininsane #crossfitgirl #fitnessaddict #fitspo #progress #truth #fitfam #crossfitgirls #bikiniprep #bikinicomp #bikini #letsgo #wellness #diet #recipe #absaremadeinthekitchenbro #dyel?

Wow amazing combo! #ONprotein powder in Mocha Cappuccino  #coffee #cocoa powder in a shaker! Unreal- so good!! #love #happy #gym #gymflow #love #lift #girlswholift #crossfit #happy #fit #fitness #gymrat #win #traininsane #crossfitgirl #fitnessaddict #fitspo #progress #truth #fitfam #crossfitgirls #bikiniprep #bikinicomp #bikini #bulking #moar

Wow amazing combo! #ONprotein powder in Mocha Cappuccino #coffee #cocoa powder in a shaker! Unreal- so good!! #love #happy #gym #gymflow #love #lift #girlswholift #crossfit #happy #fit #fitness #gymrat #win #traininsane #crossfitgirl #fitnessaddict #fitspo #progress #truth #fitfam #crossfitgirls #bikiniprep #bikinicomp #bikini #bulking #moar

keepingupwithmexx said: Hiii! One question ... If i do crossfit , its true that i lost weight with it?! Pd sorry for my english im mexican Please answer me

I lost a bunch of weight! But you really get what you put into it :D

jacqued3-deactivated20140415 said: Hey girl! Yes, I've tried the mint chocolate chip gum too! That is my go-to when I'm hungry bc the mint helps, but is sweeter than normal peppermint gum :) hey do you have an IG? I'm on that way more and would love to follow your prep- my ultimate goal is to do a WBFF show one day!

I do! This is my first WBFF show, super nervous but trusting the process! Cocoxo7. Follow me and I’ll follow you; i’m excited to watch your journey! 

Italian Meatballs- Bikini Comp Style

«Song of the nightt: Runaway, Mr Little Jeans»

Sooooooo today I had the worst morning of all time. My car had a flat tire and broke down, and it took AAA 2 hours to get to me. Messed up my meals completely and I can really feel it. Didn’t drink enough water either.

I found myself wishing I had a quick snack in the form of protein with me that I wouldn’t need a fork for, which brings me to this post.

Last night I watched my friend John make italian meatballs. After enduring quite a bit of teasing about my obviously irish heritage, I vowed that I would make a competition approved version- and after this morning I decided they needed to be bite sized!

Bikini Competition Irish Meatballs

  • Ground Turkey (1 package, however much that might be)
  • Franks Red Hot (to taste, but i like it hot)
  • Mrs. Dash Garlic and Herb seasoning to taste (yay! Salt free!)
  • A drip of egg white- barely though as to not go over my protein allotment for this meal.

Preheat your oven to 350 and mash all this in a bowl- should look a bit like this before the mashing: 

Then grab 2 baking pans and line with coconut oil (very little!) Roll into bite size balls and VIOLA! Cook for 30-35 minutes. A quick snack- and delicious! Who says the irish cant make a good meatball.

I’m exhausted, so that’s all folks.

XoxoCoco

Officially began prep! Well- a week ago technically

I have officially begun my diet and exercise regimen for the WBFF Fitness Atlantic in April (April 13th to be exact). It’s been a difficult start- in fact the first two days I was extremely snappy due to the sugar cravings I had been having; pretty much ripped the face off my friend John for no reason at all via text message. However on Day 5 of this diet, I am feeling normal again. I have to eat 6 small meals a day- one protein choice and one carb choice out of a list of foods in each catergory; 3 times a day I have to consume a ‘clean’ fat (in this case coconut oil, peanut butter, EVOO- which is disgusting by the spoonful- or avocado). My post on chocolate avocado mousee (heavily modified without anything not comp approved) has come in CRAZY handy, seeing as I can have Hershey cocoa powder (which is unsweetened, but smells and kind of tastes like the real deal, especially when you cant eat any other chocolate).

image

 Sugarless gum has really helped the cravings as well^^ I’m totally addicted to this one- again not my photo, from the Googz. Same with herbal teas :D

More on the exersize later- I don’t want to bore you with a zillion character post. I’ll be posting some meals I’ve come up with for this prep on here shortly.

XoxoCoco 

Corn Flakes and Revelation

Nothing like a good breakfast to make you think about your life…

^^ Google image, not mine. I wish I had that type of skill with a smartphone.

Anyway I went to the GarageGames in Cranston, Rhode Island to watch my close friend John compete. He did great- placing 6th out of probably over 40/50 people or something like that on his first day- with today promising to be even better. When I was there I was feeling so inspired by the team spirit in the box that day- I want to start doing competitions and pushing myself harder at Crossfit. I didn’t really push myself much for the first 6 months- because I was seeing changes and my focus was much more on my body than on my strength. This has definitely shifted. 

Also having the support of people that I admire (like my friend Johno) in my fitness goals is pretty exciting. We were talking yesterday about how I need to build out my shoulders. Normally I would be super defensive about parts of my body that need work- but John gave me advice on some workouts that I should do and I was more excited to try them than anything! 

Next week begins Erin and my intense gym step ups- 2/day training with fasted cardio at 630-7ish before work and Crossfit after or an iso workout at the gym. I’m feeling pretty excited. I can’t wait to see the type of strength gains that are my new goals!

Train insane, or remain the same- right?