Full Body Bender Boot Camp at Home

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Hi Everyone!

I have been MIA a bit this week because I have had a million and one things on my to-do list. I needed a good workout today, and this did it! I was feeling a bit “off” and unmotivated today. Maybe I’m tired, or maybe it’s the cold weather that refuses to leave, but I felt better after working out. 

This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. 

I found this workout challenging, and I hope you do too! 

Melissa



All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

or

Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees
1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep. 
Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout. 
Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep. 

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise. 

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. 

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side. 

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side. 

Burpee: When jumping push up through the heels to spring toward the ceiling. 

Burpee: Jump up and reach as high as you can each and every time. 



4 Weeks Until NPC Bikini Competition Day: Bikini Body Workout Program Month 3

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Hi Everyone,

The list of my workouts for the last 4 weeks of my NPC bikini competition prep is below.   You don’t have to be stepping onto a stage to want a bikini ready body. Summer’s on it’s way! Whatever your goals and motivations this is 4 weeks worth of toning and sculpting workouts. 

Every single workout I did to get in shape for this competition is here. I prepped 100% at home. It can be done! 😀

Enjoy the workouts! If you are trying out my workouts feel free to share your before and after pictures with me on my facebook page: www.facebook.com/MelissaBenderFitness
Melissa

PS If you are looking for a 12 week program start with Month 1. For 8 weeks start with Month 2. 
Month 1 Workouts
Month 2 Workouts

Week 1:
Quick Fit Cardio

Tight Booty Toned Abs and 5.5 Mile Run (47 Minutes of Cardio)

Bikini Ready Arms and Abs

Trial By Burpee Boot Camp

Ultimate Body Weight Workout

Week 2:

Building Up to a Pull-Up 

Static/Dynamic Body Sculpt and 3.5 Mile Run

Bubble Butt Cardio Burn and Mile Repeats (3 miles total, explained in the blog post)

Yoga Arm Balance: Bakasana, Crane/Crow Pose How To

Bender Boot Camp

Week 3:

Stronger Core and More

Full Body Sweat and 30 Minutes of Cardio

Shape and Burn Workout

Tight Tummy at 30

Trial By Burpee Boot Camp

Week 4:

Long Run (45-60 Minutes)

Quick Booty Workout

Fit at Home Workout

Bender Boot Camp

Fit to Sweat Workout and NPC Competition Results

Other Articles of Interest:

Less Than 24 Hours Until My First NPC Bikini Competition

Competition Day: NPC Natural Eastern USA Championships (National Qualifier)

Jillian’s Marathon Training, Diet, and Shakeology

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Hi Everyone! 

My friend Jillian is running in the Pittsburgh Marathon on May 5th. She has agreed to give you all a glimpse into her marathon training and diet. I am thinking about doing a half or full marathon so I was super excited when she agreed to do a guest blog post! It also means you get to see a throwback picture of Jillian and I circa 2005 when we were on a dance team together. Where were my arm muscles? 😉

Melissa
Hello Bender Fitness enthusiasts!  My name is Jillian, and I want to thank Melissa for giving me the opportunity to write a guest post on her blog!  I am currently training for my second marathon, which will take place in Pittsburgh on May 5.  I’m also a group fitness instructor and Independent Team Beachbody Coach (Beachbody is the company that sells popular workout programs like Insanity, P90x and TurboJam).  Melissa asked me to write a little about my marathon training and nutrition plan, so here I am – I hope you guys find this information useful!

I’ll start out with a little background of how I got where I am today.  Growing up, my after school activities were non-athletic.  I was a bit of a nerd in more than one way – I was on the mathletes team, reading Olympics team and I was drum major of the marching band.  I did go to a private dance school once/week, but it’s safe to say that I was studying a lot and not being active.  When I got to college, I started to take an interest in increasing my activity level, mainly to avoid the Freshman 15 J.  I would run on the treadmill and lift some weights, but it was never with any regularity.  It wasn’t until I moved to Pittsburgh for grad school that my passion for fitness really evolved.  A friend of mine asked me to take a yoga class with her at Carnegie Mellon.  Sure!  Why not?!  Well, don’t tell Melissa, but I HATED yoga!  I wanted to SWEAT and MOVE!  So here I was, with nine more punches left on my group fitness pass.  The next class I tried was Step Aerobics, and I’ll be the first to tell you – I was HOOKED!!  Over the next two years, I couldn’t get enough step aerobics!  I was still running a little and lifting weights too, but I just LOVED Step Aerobics.  It wasn’t long before I decided that I just HAD TO TEACH Step Aerobics, so I got trained by another step aerobics instructor, and the rest is history.  Fast forward about 7 years and I now teach Step Aerobics, boot camp classes, TurboKick, Hip Hop Hustle, Les Mills Bodypump and Beachody’s Insanity (my most recent addition to my repertoire).  I can’t get enough group fitness, and yes, I even learned to appreciate yoga eventually too!
About two and a half years ago, a friend of mine asked me to run a 10k with her.  I’m always up for a challenge, so happily agreed!  I never really “liked” running, but always loved that feeling of accomplishment you get when you finish a run and reach a goal.  After the 10k, I signed up for the Broad Street Run in Philadelphia, which is a 10 mile race.  I didn’t really have trouble training for that race, so I figure the next logical step was a marathon.  Right?  Seems logical…  Running a marathon had always been on my “bucket list” and it just felt like the right time.  I began training for my first marathon in June 2012.  I just wanted to get into the habit of running 4 times/week, with a long run (about 10 miles) on the weekend.  I started Hal Higdon’s Marathon training plan (a blend of Novice 1 and Novice 2) in July, and followed it to a ‘T’.  I had some good runs and some bad runs, but overall I felt ready for race day.  I also taught group fitness classes twice/week and worked in some Bodypump or P90x (both strength training) when I had the time.  I finished my first marathon with a time of 4 hours and 46 minutes.  It was a little slower than what I had trained for, but I finished and nothing can take away that feeling when you cross the finish line!  It took less than 8 hours for me to think about signing up for another marathon – I felt like I had unfinished business and wanted to work on my time.  Once I recovered from the Philly marathon, I signed up for the Pittsburgh marathon.  I kept the training schedule the same, but I added a weekly sprint workout to the schedule.  I also made the time to keep up with my cross training, instead of just fitting it in when I found the time.  This past weekend, I completed my longest run of my training plan (22 miles), and now it’s time to taper!
When most people think of marathon training, they think things like “carb-load”, “pizza”, “pasta” and “eat whatever you want”.  While that may work for some people, I didn’t want to completely abandon my “clean eating” habits.  I can confidently say that throughout two cycles of marathon training, I didn’t do any of those things.  I kept up with a high(er) protein and mostly clean diet, while increasing how much I was eating when my training called for it.  When I’m not training for a marathon, I tend to split up my calories so that 30% come from protein, 40% come from carbs and 30% come from healthy fats.  For the first half of the 18-week training plan, I can generally keep up with this breakdown, however, once the long runs start to creep over 13 miles, I try to increase my carb intake to 50% and drop my healthy fats down to 20%.  In the two days before a SUPER long run (18 miles or more), I might up the carbs to even 60%.  For me, my “carb-loading” or increasing my carb intake consists mainly of fruits and vegetables.  Through my entire training, I’ll have 2-3 cups of fruit salad with my lunch each day.  I LOVE fruit and can’t get enough of it.  I also LOVE squash – butternut squash and spaghetti squash have been my favorite things to eat when preparing for a long run.  If I need a carb boost the morning of a run, I’ll have dried fruit and/or cream of wheat.  Except for training runs over 16 or so miles, I don’t need to eat while running (only drink electrolyte water).  If I do need to eat while running, I’ll eat Clif Shot Bloks for sugar.  I liked having my electrolytes and sugars separate (rather than together as then come with Gatorade), so that I could drink a lot without getting the sugar. 
In general, I use Michi’s Ladder as a guide for my diet – trying to eat mostly things from tiers 1&2, some from 3 and avoid foods on tiers 4&5.
I don’t follow it perfectly, but I like to check in with it every once in a while to make sure I’m not getting off track.  I also like to plan my meals ahead, so that I’m not making last-minute decisions and reaching for things that might derail my whole training plan.  I like to eat small meals with lots of snacks so that I’m never overly full and never too hungry.  Other than fruits and veggies, I eat lean meats, fish, low fat dairy and whole grains.  However, the biggest asset to my diet through marathon training and weight loss programs has been Shakeology.   Shakeology is a Beachbody product that is so many things wrapped into one protein shake.  Shakeology can be a meal replacement or a protein shake, but it’s really a lot more.  For me, it has replaced my multivitamin, helped me get at least 5 servings of fruits and vegetables, helped me maintain a healthy weight, improved my digestion and increased my iron levels, giving me so much more energy!  It also made my hair and nails grow faster (and stronger)!  When I first started drinking Shakeology, I lost 5 pounds in 2 months by replacing my breakfast and continuing my workout schedule.  Although I haven’t experienced this myself, it has also been shown to assist people in lowering their cholesterol and blood pressure.   Some people don’t like the taste immediately, and that’s okay – it’s likely because it’s probably something your body isn’t used to, but in time, you start to crave it.  If you get the consistency right, it tastes like chocolate ice cream!  Each batch is quality tested and hand packed to protect the ingredients from altering due to machines.  Natural sweeteners keep you at a super low level on the glycemic index, reducing the likelihood of insulin levels rising making you crave more food, specifically sweets, eventually aiding in weight loss.
Watch this video to learn about all of the fantastic ingredients in Shakeology:
And this one to learn about physicians who support Shakeology:
Shakeology comes as whey protein or as a vegan shake using brown rice and pea protein.  The whey protein comes in chocolate and greenberry flavors and the vegan protein comes in chocolate and tropical strawberry flavors.
To learn more about Shakeology, ask about samples or how you can get discounts, you can contact me and in the meantime look over the information on this website:
I also run challenge groups to help people meet their health and fitness goals.  A challenge group is a 30, 60 or 90 day fitness challenge, run through a private Facebook group.  As a member of the group, you’ll have a place to check-in, share tips, exchange recipes and find motivation, all as a way to be held accountable so that you can meet your health and fitness goals.  Sometimes everyone in the group will be following the same workout program, but other times, we’re all doing something different.  Melissa’s workouts are GREAT for challenge groups!  My goal is to help people achieve their goals and enjoy a healthy, fulfilling life, whether it’s helping someone find workouts that fit into their schedules and/or nutrition plans that they like.  I hold people accountable to create a manageable path towards meeting their goals.
I would love to hear from anyone who is interested in learning more about Beachbody, Shakeology or becoming a coach themselves or anyone who has questions about training for a marathon.  If you have general questions about setting and meeting a health or fitness goal, please contact me also!  You can shoot me an email at jillian.tengood@gmail.com, find me on facebook (https://www.facebook.com/jillian.tengood) or hit me up on twitter @FitYaf!  Also, let Melissa know if you guys want to hear more about a specific part of my training!  Happy sweating!

Jump Away Your Jiggle and 800 Meter Running Interval Workout

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Hi Everyone!

My workout from last night is posted below. This is a great fat burning, and toning workout. I paired it with a running workout, so I only went through it one time. If I hadn’t paired it with a running workout I would have repeated it up to three times. 

This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn of this workout. 

I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track. 
I ran six 800s, with short rest breaks in between each half mile. I kept my rest breaks in between each interval to about 1:30 to 2 minutes. When you are first starting with this type of workout you should keep the rest breaks equal to the running time. For example, if you run an 800 in 4 minutes, rest for 4 minutes before the next one. As your cardiovascular system progresses you will be able to decrease the amount of rest time in between intervals. It is important to select a pace that is challenging to you. I followed my run with a walk to cool down. 
My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)
1. .5 Miles: 3:02 Minutes (Treadmill speed 10, Incline 1)
Break
2. .5 Miles: 3:15 Minutes (Speed 9.5)
Break
3. .5 Miles: 3:07 Minutes (Speed 9.6)
Break
4. .5 Miles: 3:00 Minutes (Speed: 10.1)
Break
5. .5 Miles: 2:58 Minutes (Speed: 10.1)
Break
6. .5 Miles: 2:56 Minutes (Speed 10.2)
Total Distance: 3 Miles
Total Run Time: 18 Minutes, 18 Seconds

I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. 🙂 

I hope you guys enjoy the workout!
Melissa


Beginner: 10 reps, 30 second interval
Intermediate: 15 reps, 45 seconds,
Advanced: 20 reps, 60 seconds

1. Mountain Climbers (timed)
2. Lunge Jump
3. 3-Way Frogger
4. Squat Jump
5. Spiderman Push-ups
6. Lunging Side Kick
7. Plank Reach Stretch
8. Ninja Jump
9. Knee Drop Plank
10. Knee Tap

Repeat 1-3X

Interview with NPC Bikini Competitor Brittany Cavicchia

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Hi Everyone! 

As you all know I recently competed in my first NPC Bikini Competition. One of the best parts of the competition was meeting the other competitors, and women who are passionate about fitness.

As I have mentioned my workouts and bikini competition prep was significantly different than the traditional bikini prep methods (I was still eating sushi, bread and oatmeal the week of competition). Competitor Brittany Cavicchia, who won first place in Bikini Open Class B at the Natural Eastern USA Championships agreed to do an interview with me to give you all a glimpse into her bikini competition prep. As you can see from the pictures above, Brittany set a goal and went for it!

You can find Brittany on Instagram @bikinibrytt.

Check out her interview below!
Melissa



1. What made you decide to compete?
 I started getting in to the competition scene on Instagram. I have a cousin and his wife who do competitions so I always knew about them but I never wanted to do it. Then when I saw all these girls on Instagram who were taking charge of their bodies and I knew if I didn’t have a goal like that then I would never get my body how I wanted it!

2. How did you select your first show and the division to compete in?
I have family in Pittsburgh and I wanted to make a mini vacation out of it. Since I’m from Florida I felt that making a big deal out of the competition would also motivate me and my family to help me get to my goal 

3. Who helped you prep?
I did everything myself until about 7 weeks out when I went to a trainer I once trained with. I knew I would need the help with competition diet and getting over my plateau. 

4. What was the hardest part of prep?
The energy! I had none!! And of course that was attributed to the diet.

5. What kept you motivated?
Myself, always! I am my number one motivation because I’m the one I’m competing against. I know I can make or break myself

6. How long was your prep?
Serious prep? About 7 weeks

7. Tell me about diet, calories, macros. Did it change or stay the same throughout? Would you like to share a sample day of meals?
Starting in November I really got in to the whole clean eating scene. I meal prepped and ate 6 small meals a day but nothing like a prep diet. About 7 weeks out is when I hit a plateau from that and got more specific. I started portioning my meat exactly and then 3 weeks out I switched to straight fish for protein. So for the horrible portion of prep I was eating 1 meal of 25g carbs in the morning but the rest was just fish and greens. Then two “higher carb” days which I could eat 25g of carbs for three meals. The diet is the hardest part!!! 

****Note (From Melissa): This is a competition diet. It is meant to be used for only a brief time, and is not a sustainable diet. Post competition Brittany returns to clean and healthy eating, which is not as restrictive as the later portions of the competition diet she is discussing here. 

8. What were your workouts like?
My split was:
Shoulders
Legs
Chest/tri/bi
Back
Cardio
Legs
Rest
On all days except rest days I did cardio and I did weighted abs about 3-4 times a week! I always tell everyone I know who are scared to start weight lifting that it is so simple! Everyone thinks I hang upside down and do crazy workouts to tone like I did. I stuck to basics for most everything and focused on keeping my heart rate up (through jumping jacks between sets) and just goin heavier every week. 

9. What is your cardio like?
From 7 weeks out I did 45 min of incline walking everyday on 15% incline at 4.2 mph. Then at 2 weeks out I started doing 1.5 hours a day and then the last week I had 5 days that I did 2 hours. I also mixed it up occasionally with the stairmaster !! 

10. Favorite snack?
Peanut butter!!!!!!! Dark chocolate peanut butter dreams from PB&Co. Or bananas. Or both together is heavenly, obviously 

11. What supplements did you use?
 I used a fat burner until 5 weeks out called Pro Power. I also used redline as a pre workout. I took Gold Standard casein before bed and every morning I had liquid L carantine.

12. Are you planning to do any more shows?
Yes! It was such an addicting rush that I will definitely do more. Looking in to a few in July and then two in November, one being nationals in Ft Lauderdale 

13. Best part about competing?
The feeling you get on stage when you realize you made it.

14. Worst part about competing?
The diet!!!! Hands down haha

15. Did you have any coaches?
Yes  his name is Dennis Shepperd and he is the owner of New Body Architects in Plantation, FL. He was amazing and did everything for me from diet to posing .

16. Fitness goals?
 I want to build build build! My legs are my weakest point and I need them to be extra solid next time around

17. Age: 22

18. Occupation:
I work for a competition bikini company called Ravish Sands based in Fort Lauderdale, FL. We make quality, affordable custom competition suits that fit any budget. Also soon to be personal trainer when I get my studying butt in gear!

19. Favorite exercise?
It’s so hard to pick! My favorite muscle group to work is definitely back so I would have to go with cable rows if I HAD to pick. But really anything that pumps my back. 

20. Favorite quote?
“Patience breeds time but pain breeds strength. Trust your struggle because you can’t ignore it” it’s from a poem I wrote.  

21. Does anyone inspire you in your fitness goals?
The people all around me everyday who lift me up and support my decisions inspire me. I’m not one to have fitness chicks on my wall for motivation because I don’t believe in aspiring to be anyone else’s body but my own. I think sometimes people get too carried away living to have someone else’s glutes/legs/back etc. They forget that everyone’s body is different and theirs to love. Build your own life and aim to inspire others to build their own! But most importantly be your own inspiration because no matter where you are in your journey – you’re progressing! Be proud of YOU.

Other Articles you might enjoy:


Speedy 10 Minute Body Toning Workout

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Hi Everyone! 

It’s been a busy night for me! I got home from work and then headed straight over to the college where I teach Boot Camp and yoga. 🙂 It was a Boot Camp night, and Jesse and I put the class through a tough workout! We did a variation of the Summer Ready Tummy Workout. For the class we started and ended with Burpees, and did the entire sequence interval style. We went for maximum reps during each 60 second interval, with 20 seconds of high knees between each exercise. We repeated the entire sequence twice, with a short rest in between. 

It was a great workout, and no one left the room without being covered in sweat (myself included. I posted a picture on my facebook page)!

In other fabulous news you can check out an interview with me on Fitness Magazine’s Website!!!! I won the reader’s choice award thanks to all of you! You can check the article out, and read about the other finalists here: Fitness Magazine: Face of Fitness

Tonight’s workout is a quick challenge. One round takes around 10 minutes. I incorporated weights, and compound movements to increase the challenge and burn. 🙂

Enjoy and I will see you tomorrow with a brand new workout!
Melissa



*10-15 reps per exercise. Repeat 1-3X. 

1. Squat Press
2. Warrior Row (right)
3. Warrior Row (left)
4. Squat Reach
5. Weighted Ab Heel Tap
6. Side Plank Reach (right)
7. Side Plank Reach (left)



*This is the basic workout that we did in our Boot Camp Class Tonight. We added one minute of Burpees to the beginning and ending of the workout, and completed it interval style (instead of the repetition version in the video). It was a great burn!

Full Body Fit: Home Workout

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Hi Everyone!

This was my workout last night. It’s a fun full body workout. It was a nice challenge. My heart rate was up. This is a great fat burning workout, that helps you tone your muscles at the same time. 

Jesse and I also did a 3.59 mile run outside yesterday. The weather has been gorgeous so we took full advantage. I have so much more energy when the sun is in the sky. 

Today we did a 5.35 mile trail run with our friend Monty and I taught a 50 minute group yoga class. This isn’t the same flow I did tonight, but you may enjoy it: Yoga Body Burn. 

Enjoy the workout! There will be a new one tomorrow evening. 
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Jump
2. Cheek to Cheek Plank
3. Criss Cross Leg Lift
4. Frogger Hip Thrust
5. Side Plank Heel Press (right)
6. Side Plank Heel Press (left)
7. Side Lunge Lift
8. Tick Tock Abs
9. Mountain Jumper
10. Crunch Twist

Competition Day: NPC Natural Eastern USA Championships

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Hi Everyone,

This post is coming a bit late. My competition was just over a week ago. It’s been very hectic in the Bender household so this is the first chance I have had to update you all! If you follow me on Facebook or Instagram you probably already know the results. 🙂 

I took home two trophies! I won 2nd Place in Bikini Open Class B, and 3rd Place in Bikini Novice Class A. I did it with 100% home workouts, which I have shared on my blog and youtube channel with all of you. If you want a list of the workouts check out: Month 1 Workouts and Month 2 Workouts. I will be posting a link to the compiled list of Month 3 workouts as well.  Throughout the entire bikini contest prep I ate between 1800 and 2000 calories per day. I ate clean, whole foods, and 90% of what I consumed I cooked at home. For some meal ideas check out: Eat Like a Bender and Abs Are Made in the Kitchen: Meal Prep. 

So on to the details. The day of the show I woke up bright and early. I had a big cup of coffee (many competitors cut out coffee, and most fluids the day of the show, but I just couldn’t do it!) I had plain oatmeal, 1 egg and spinach for breakfast. I checked to make sure I hadn’t drooled in my sleep and ruined my spray tan (I didn’t!) I put on some loose, comfy clothing, and my favorite sweatshirt and I started getting ready. 
I checked to make sure I had everything I needed: Swimsuit, back up swimsuit (just in case), show jewelry, curling iron, bobby pins, makeup, shoes, baby oil and olive oil spray, hair spray, bikini bite (to glue my suit in place. I actually forgot this, but a nice girl at the show helped me out. Thanks Erica!) I also made sure I had the show information, and my NPC information. You must be a member of the NPC to compete in their shows. At most shows you can register for your NPC membership at the show venue. 

Once I got to the show I decided that I didn’t like how my hair looked straight and I decided to add some curls. I was glad I had brought my curling iron. I had plenty of time before pre-judging started to curl my hair, visit with Jesse, and chat with some of the other competitors. It was really great to talk to so many people who love fitness. My competition prep was much different than the traditional regimen, so it was very interesting to hear personal stories about how each girl got their results. The girl who took 1st place in Bikini Open Class B has agreed to do an interview with me so you guys will get to hear more about her bikini competition prep techniques. It’s a whole different view point, so be sure to check back for that. 

The show is broken down into two parts. Pre-judging, and Finals. The Pre-Judging is where most of the actual judging takes place. This is where you do your complete posing routine, and you are called out in groups for comparisons. I competed in two different categories, bikini open and bikini novice. In bikini novice I was switched into Class A, so you can see in the picture below I was super tall compared to the other girls. The classes are divided by height. 
Top 3 Bikini Novice Class A

Bikini Novice had so many girls that it was split into two classes. Open Bikini was split into three categories. I am 5’5 1/2″ so I competed in Class B for bikini Open. For posing bikini requires a front and back pose. Posing looks deceivingly easy. It’s a trick. It is much more difficult to hit poses that show off your muscles correctly than it looks. The girls who took first place in both Bikini Novice and Bikini Open were excellent posers and had great stage presence. 
Bikini Novice Class A
In between pre-juding and finals we had several hours of free time. Jesse and I went out to lunch and shopped around. A lot of people stared at me because of my spray tan. It looked great under stage lighting, but in person I looked like an Oompa Loompa. I ate salmon and veggies for lunch, and had more water and coffee. I also had a protein bar before the finals. 
During Finals there is a larger audience, and this is where they reveal all of the placing and people get their trophies. Several of my friends were able to make it to the show, and their cheering kept me smiling the entire time I was on stage. 

Top 3 Bikini Novice Class A
Top 5 Bikini Open Class B

All of the competitors worked hard, and had a lot of courage to get on stage and compete. There were people of all different ages and backgrounds. It was also interesting to see competitors from other categories. The people competing were able to achieve a lot with their physiques. I had a lot of fun at the show. I have a few friends competing in the Pittsburgh show in May (4 weeks away!) so I think I will join them, and then it will be on to the next challenge. I have some 5K personal records to break, and I think I’m up for the challenge of some longer distance races. 

In the mean time, I will keep you posted over the next four weeks about how I switch up my competition prep this time around. My workouts will be very similar, but I am going to incorporate some supplements into my normal diet. I didn’t use any type of supplementation for this competition, so it will be interesting to see if my results change at all. I am writing a blog post about the supplements I am incorporating, and my diet choices. 

Thank you guys for joining me in my competition journey, and for all of the support! If you are competing let me know how you did! 
Melissa

Less than 24 Hours Until My First NPC Competition

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Hi Everyone,

I have been sharing my competition journey with everyone for almost 12 weeks now! I can’t believe how quickly time flies, and how close I am to competition day. In less than 24 hours my competition will be over!

This week has been really hectic. I apologize for not being able to share any workouts. The week before a bikini competition is filled with appointments! 

Wednesday I got my nails and toenails done, and had my first spray tan appointment. For my mani/pedi I kept it easy and got a french manicure. I have come to think of the spray tan as stage makeup. 

I had my second spray tan Friday night, for my Saturday show. The tan looks insanely dark in person, but on stage it will keep me from looking washed out in the lights. Here is a picture of me looking exhausted and overly tan. I am not allowed to take a shower until after the competition. This is no fun for two reasons. One, I really want a shower and I think the tan smells funny. Two, it means no workout for me because the sweat will mess up my color. 

It is very strange to me that I have worked out far less this week than I normally do. Between work and all the last minute appointments to get ready for the show (and the shower/sweat restrictions) there has been no time. 

The tan definitely helps your muscles pop, and helps even out your skin tone. 

As far as diet, I have made a few changes this week. I am focusing on staying below my normal intake of sodium and sugar. It is hard to stay below the daily recommended serving of sugar, because I typically eat a lot of fruit. The daily recommended serving of sugar per day is 39 grams. For the past two days I switched my normal egg sandwich on a whole wheat sandwich thin for egg whites, and a half cup of oatmeal in the morning. 

I have been drinking a green smoothie daily (click the link for the recipe. I omitted the kiwi this week.) I am also eating about 150 grams of carbs per day. I did not eliminate dairy, and have been having Greek yogurt every day. I have been craving peanut butter (it’s one of my favorite foods, but I have been even more hungry for it than normal!) I have been putting PB in my smoothies, mixing it with Greek yogurt, or even just eating a spoonful for a snack. I am still eating 1800-2000 calories per day. 

I will be posting a more thorough breakdown of my diet this week, as well as a breakdown of the day of the competition. 

I can’t wait!
Melissa

Summer Ready Tummy Workout

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Hi Everyone!

This workout is from Friday. I apologize for taking so long to share it with you. It’s been an insanely busy weekend. I haven’t even had time to touch my computer until today!

This is a full body workout that focuses on toning your core. There will be another new workout tonight. As soon as I finish posting this I am going to do an easy 30 minute run and then filming today’s workout. 

I enjoyed the day off, but I am ready to sweat today!

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Jack
2. Pendulum Squat
3. Temple Tap Abs
4. Pendulum Hop
5. Plank Crunch Pushup
6. Twisting Sumo Squat
7. Weighted Leg Lift Abs
8. Star Tap
9. Crab Toe Touch
10. Runner’s Lunge Twist

Rock Solid Rear Workout

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Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace. It’s cold outside again and I was already sweaty so I hopped onto the treadmill.

I can’t wait until it’s warm again and I can get outside more! I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight. 

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump. 

On another note, I enjoyed my first NPC competition so much that I have decided to do another one! To help me prep my sponsor Total Nutrition Mansfield sent me a care package. 

They sent me BCAAs (branched chain amino acids) to take pre-workout. Protein for after my workouts, and a water soluble multi-vitamin that is more easily absorbed into the body than traditional vitamins in pill form. Everything tastes delicious! I have the protein in vanilla and chocolate cake. I can’t decide which one I like better! I will be writing a whole post on the supplement program that I am using for the next four weeks to prep for my next show. I will keep you updated on the results and let you know what I think. 

In the mean time, enjoy the workout!
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X. 

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips. 
Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor. 

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed  and should not arch toward ears. 

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing. 

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position. 
Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you. 

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor. 


Bootcamp Update: Tuesday Night Workout

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Hi Everyone!
 

Tonight’s workout is uploading, but in the meantime I wanted to give you guys an update on the Boot Camp workout Jesse and I teach. We had a great class last night, and we did a tough modification of the Trial By Burpee workout that I posted Monday night.
 
The original workout video is below, but feel free to modify it and try out the Boot Camp version if you are up for a challenge! 
 
Instead of completing a certain number of reps for each exercise we turned it into an interval workout. We did 60 seconds per exercise, and 30 seconds per Burpee interval. There was no rest in between. The class completed 3 rounds, with a short water break in between each round. 
 
I averaged 7 Burpees per 30 second interval, so that means for the entire workout I did at least 126 Burpees total! I thought for sure I would be sore today, but I am feeling great! 
 
Be sure to check back for tonight’s brand new workout!
Melissa

Don’t forget to check in on Facebook, Instagram and/or Twitter!

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense). 

*You can set your interval timer to 6 rounds of 60/30 second intervals. 

1. Walk the Plank
2. Burpees
3. Rock the Boat
4. Burpees
5. Right Leg Circles
6. Burpees
7. Left Leg Circles
8. Burpees
9. Leg Series (right)
10. Burpees
11. Leg Series (left)
12. Burpees

Repeat 1-3X

Trial By Burpee Workout

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Hi Everyone!

Today’s workout is quick and challenging! In between each exercise I completed 5 Burpees. It was a great way to get my heart rate up, and keep my body working hard. I round took me just under 10 Minutes. It can be repeated up to 3 times. 

This workout is a great fat burner, and all over toner. I definitely felt like I got in a full body workout. I only went through this workout once today, but I followed it with a 3.5 mile run outside. I am planning on doing a modified version of this workout in my bootcamp class tomorrow night. 🙂 

I hope you guys enjoy the workout. I am going to be sharing more about my competition experience, so be sure to check back! 

Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees

Fit 2 Sweat Workout and NPC Bikini Contest Results Update

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Hi Everyone!

Today’s workout is posted below. It’s a fun one that should definitely get you sweating! I was planning on repeating it this evening, but Jesse and I went for a run instead. The temperature is back up into the 50s and we wanted to take advantage of it. 

Yesterday was my first NPC bikini competition! If you have been following along with my blog you know that I have been training for this competition and sharing my journey and workouts here. I will be posting more about the competition over the next few days, possibly even some video of the actual competition. 🙂 

It was a great experience. I have had several people ask me along the way if it was possible to prepare for a bikini competition without working out in a gym. 

I have to say the answer is yes! I came home with two trophies yesterday! I won 2nd place in Bikini Open Class B, and 3rd place in True Novice Bikini Class A. 

I will be writing more about the experience tomorrow. 🙂 I hope you have a great night! 
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Side Squat Jump
2. Mountain Climbers
3. Knee Drop Plank
4. Hip Lift
5. Deep Squat (with or without weight)
6. Russian Kicks
7. Knee to Elbow Plank Cross
8. Temple Tap V-Up
9. Lunge Jump Kick
10. Burpee

*Bonus:
11. Chair Twist
12. Hanging Leg Raise

Repeat 1-3X

Fit at Home Workout

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Hi Everyone,

Tonight’s workout is for the entire body. It will help tone, and burn fat at the same time. I repeated this workout twice, and ran 1 mile in between the rounds to add a little bit of extra cardio. 

Jump roping is always another good cardiovascular option to get your heart pumping. If you don’t have a jump rope you can substitute high knees. 

This week is going to be a bit hectic. My first NPC competition is on Saturday, and that means scheduling lots of appointments after work (nails, spray tan, etc). 

I will keep you guys posted on how everything is going. 🙂

I hope you enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Jump Rope (60 seconds)
2. Weighted Squat Twist 
3. Mountain Climber
4. Back Extension
5. Jump Squat
6. Heel Tap Leg Lift
7. Frogger Pushup
8. Super Starfish
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)
11. High Knees

Repeat 1-3X

Quick Booty Workout

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Hi Everyone! 

This was my workout last night. It’s a Quick Booty Workout. It doesn’t take long to go through one round, and you can repeat it if you have time. This workout targets your glutes from all angles. 

I used a twenty pound dumbbell during this workout, but it can also be done with body weight only. I like adding the weight to give my tush an extra lift. 

Jesse and I also did a 6.5 trail run with two of our friends yesterday morning. It was a lot of fun to get outside and get a little bit muddy. We went at an easy pace and enjoyed running up and down hills among the trees. Sometimes bringing your workout outdoors can be rejuvenating. We got another snowstorm here, but I am looking forward to warmer weather and filming some more workouts down by the river. 

I hope you all enjoy the workout! My first NPC bikini competition is 5 days away! 
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Leg Series (right)
2. Leg Series (left)
3. Goblet Squat
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Butt Lift

Repeat 1-4X

Tight Tummy at 30 Workout

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Hi Everyone!

This is my birthday workout! 30 reps per exercise to celebrate my 30th birthday! I have had an amazing day, and I loved this workout. 

I have been sharing my workouts on my blog for almost a year and a half, and I am feeling happier and healthier than ever. It is a really great way to start a new decade of my life. 

This is a great core workout. If you are working on your six pack abs, this is a good one to help whittle your waist. It hits all of the muscles of your core, with a focus on the transverse abs. 

Enjoy the workout!
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Side Froggers
2. Twisting V-Up
3. Sumo Pushups
4. Lunge Jumps
5. Knee Cross to Elbow (right)
6. Angel Abs
7. Knee Cross to Elbow (left)
8. Side Plank Twist (right)
9. Side Plank Twist (left)
10. Curtsy Lunge Twist

Shape and Burn Workout

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Hi Everyone!

This was my workout last night. It’s been a while since I did a workout that combined repetition intervals with treadmill intervals. I really enjoy the challenge of this style of workout. It builds and challenges your strength, muscle endurance and cardiovascular endurance. 

If you don’t have a treadmill you can substitute jump roping, high knees or a cardio workout for the running. Of course you can always get outside too! Unfortunately despite the fact that spring started it has been in the teens to mid 20s here, and the cold has not been motivating me to run outside. I want sunshine!

Tomorrow is my birthday so I am planning a fun workout to celebrate entering another year feeling stronger and healthier than I ever have before. I have more energy, I’m stronger, I feel happier and more confident. Working out and being able to share my workouts with all of you has been a great blessing. Every time I get a message hearing about your success it inspires me and motivates me.

Thank you guys! Enjoy the workout,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Side Step Up (right)
2. Side Step Up (left)
3. Side Plank Leg Lift (right)
4. Squat with Dumbbell Raise
5. Side Plank Leg Lift (left)
6. Superman Heel Press Hold
7. Romanian Deadlift

Run 1 Mile at Tempo Pace (or alternate cardio or choice at a challenging pace)

Repeat 1-3X

Full Body Sweat: Home Workout

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Hi Everyone,

Tonight’s workout definitely made me work up a sweat! It’s one that I will be repeating in the future. This is a good fat burner that will help tone, shape and tighten your entire body. Plus it’s fun! 

Today I posted a link to all of the workouts in Month Two of my prep for my very first bikini competition. I also included links to some of my meal prep, as I have had a lot of questions about my diet lately. 

I followed this workout with a 30 minute run on the treadmill. I got in 4 miles at a comfortable talking pace. 

I hope you all enjoy the workout! It was a busy day for me! I also posted two videos that I filmed last night: the Stronger Core and More Workout and a How To Video for some Yoga Arm Balances. 

Have a good night,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. High Knees (timed)
2. Man Maker
3. Runner’s Lunge Jump
4. Bicycle (timed)
5. Cross Step Pushup (or Plank)
6. Leg Series (right)
7. Leg Series (left)
8. Bird Dog Reach (right)
9. Bird Dog Reach (left)
10. High Knees (timed)

NPC Bikini Competition Prep Month 2: Workouts and Meal Ideas

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Hi Everyone,

Month 2 (weeks 5-8) of my bikini prep has come and gone! I took the photo you see above on March 1st, when I still had 4 weeks until competition day. As of yesterday I am now 2 weeks away from stepping on stage for my first NPC competition. 

I have compiled the links to all of the workouts that I did for Month 2 of my 12 week preparation, and I also included links to some of my meals. 

If you are looking for Month 1 (weeks 1-4 of a 12 week prep) you can find that here: My First Bikini Competition Prep: Month 1

Meal Ideas: 



Month 2 Workouts

I have compiled all of my workouts for Month 2 here. If you need ideas for Cardio days check out this post Spice Up Your Cardio Routine:


Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 

Day 3: Off

Day 4: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. 

Day 5: Off

Day 7: Off

Day 9: No Excuses: 10 Minute Interval Workout and 30 minute easy pace run. 

Day 10: Full Body Toning: Shape and Sculpt and 30 minutes walking intervals on the treadmill. 

Day 11: Off

Day 12: Tight Tush and Tummy Workout and 30 minute run.

Day 14: Off



Day 17: Cardio Burst Fat Blast and 30 Minute Run. 

Day 18: Off

Day 19: Fitness Transformation Workout 7 and Treadmill 5K (3.1 Miles)

Day 20: Bender Boot Camp (Interval style)

Day 22: Off
Day 23: Thigh and Tummy Trimmer and 30 Minutes of Inclined Interval Walking. 

Day 24: Get a Tight Body at Home Workout and 30 Minute Walk on the Treadmill. 

Day 25: Long Run. 60 Minutes. 

Day 26: 30 Minute Run. 

Day 27: I taught a 60 Minute yoga class. Here is a good alternative: 23 Minute Yoga Fitness Flow
Day 28: Off