NKY18WEEKS- BRING. IT. ON.

Ladies & gentlemen- it's been a while so I owe you some updates! The Oxygen Magazine came out Oct 4th and it's been the experience of a lifetime! For legality, Kelly Meade & I weren't told we had the cover shot 'til 3 days prior! WHAT AN INCREDIBLE SURPRISE! The support from my friends & family has been awesome! A friend FB'ed me today saying she saw it in PARIS! Thanks to everyone who bought the issue so far!(my mom & dad had the Centerville area cleaned out for a week lol.) "Off the Couch" is a quarterly special edition so it should be out through January- please check it out!

I've also been invited to join Team Bombshell- a highly credited international fitness, figure & bikini competition squad! They are doing my prep for the Northern KY March 24 and I may also pick up the Arnold Classic March 4th.

Due to the confidentiality contract (they mean business!), I cannot discuss specifics of my diet/training. But I WILL tell you- these women KNOW what they're doing! My nutrition is crazy clean & I actually LOVE the structure. My monthly training splits are itemized down to each minute of cardio. I eat smaller portions every 2 hours for 6 meals which contain 7 forms of lean protein, 5 different complex carbs, 4 forms of essential fats, 5 different veggies & 26 supplements daily. I've completely cut wheat, dairy, alcohol, sugar (this includes artificial sweeteners-bye bye, crystal light & diet soda. Never thought I'd survive that but I notice cleaner energy!) I do use limited Stevia in my oats/coffee. No more condiments/salt in cooking except a little lemon juice/Mrs. Dash. I've also cut nuts, fruit & protein powders (casein/ almond butter are my crack cocaine!) I get all nutrition whole food & eat everything as raw as possible to preserve the nutrients. I make my raw egg whites into a protein shake for breakfast, you say E. coli- I say delicious. ( pshhh, I don't scare easy- plus with pasteurization, the whites are safer raw) I really struggled with sweets & eliminating sugar has balanced my insulin levels so I don't get cravings- it's much easier to make wise choices.

BREAKFAST OF CHAMPIONS. iced black coffee, egg white smoothie, oats & AM supplements. yum-pills, my favorite! :o)



3 weeks into my new training split & I'm STILL getting my ass handed to me daily (my legs gave out day #1 during my 2nd super set & I fell in front of the entire gym.) There's a REASON Bombshell athletes look incredible, these women train insane- and are know for the trademark "Bombshell Booty!" I still physically struggle to complete each split! TONS of plyometrics- I have been sore after EVERY lift! BUT I've made more progress in my legs in the last 3 weeks than I have in months so it just keeps me hungry for more! I am SO excited to see how these drastic changes impact my progress the next 18 weeks. Stay in touch- Thanks for following! Happy training <3

CONTEST PREP: 9.5 wks!

little baby musk-les

HI GUYS! It's been a while so I'm going to track my progress these last 9 weeks before the competition. I struggled after the Oxygen shoot with mental & emotional exhaustion (dieting since Jan. takes its toll) and after a month of indecision, recommitted to training & my contest prep nutrition. Thank you so much to the competitors who gave me such incredible advice during that struggle- Becky Patterson, Holly Schrader, Cara Cornacchia, J.C. Christian, and Tabitha Leandri-Klausen: you mean the world to me! I've been carb-cycling all fish since 11 weeks out and have begun to lean, daily I notice little changes- it blows my mind how my diet kicks in! I'm also training on average 3 hours/day: 1 hour cardio before breakfast, 1 hour weight training/plyo & a 2nd hour of cardio after work. The 1st week adjusting to the new schedule kicked.my.ass but I discovered a little ally in St. John's Wort that balances my mood so I don't run around judo chopping strangers :o) I'm thrilled to be training hard again, I feel like I slack if I haven't sweat completely through a shirt. Thank you so much for following, stay tuned for progress pictures every Friday!

The suit cut I chose for my 1st competition bikini!

In Turquoise Snake Scatter

.:NEW RECIPES: KALE CHIPS & "BOSS" BURGERS:.

INCREDIBLE CRISPY KALE CHIPS:

GREAT ALTERNATIVE TO POTATO CHIPS! If you're looking for a crunchy, salty fix- Kale may just be you new best friend. I got this recipe offline and was PRETTY skeptical- but INCREDIBLY surprised how light & crispy they are! Sprinkle some apple cider vinegar after baking & it's a healthy version of salt & vinegar chips. I don't do dairy, but I bet they'd be good baked w/ a little Parmesan cheese & garlic salt.

Ingredients

1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

Directions

Preheat an oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10-15 minutes.


Calories: 58

"BOSS" BURGERS:

A classic burger that tastes great, ready in 5 min AND is healthy. Impossible!? Til' now! I eat mine bun-less with a ton of fresh garden veggies!


Ingredients

2 pounds extra-lean ground beef/ turkey
1 (1 ounce) package dry onion soup mix
1/3 c egg white
1 T Frank's hot sauce
1 T Worcestershire sauce
1/4 teaspoon ground black pepper
1/4 cup rolled oats

Directions

Preheat an outdoor grill for medium high heat and lightly oil grate.
In a large bowl, combine the beef, onion soup mix, egg, hot sauce, pepper and oats. Use by 1/4 cup to shape into patties.
Grill patties over medium high heat for 10-20 minutes, or to desired temp. I like mine medium & flip @ 5min.

.:Chocolate Peanut Butter No-Bake Protein Bars:.

Ingredients

2 cups dry oats
1/2 c Naturally More Peanut Butter
4 scoops Protein Isolate (I use Optimum Nutrition Chocolate or Vanilla)
1 Tbsp Olive Oil
1/2 c water (I use a little more)
2 T unsweetened cocoa
2 T Truvia/Splenda
1 t vanilla extact

Directions
1. Combine dry ingredients in a large bowl. In separate bowl, blend together water, PB, oil & vanilla. Gradually add the dry mixture into the wet ingredients- mix thoroughly.

2. Line square baking pan with wax paper. Spread dough into pan using a spatula.

3. Freeze for 1 hour. Cut into 25 mini squares. Stores best frozen. Great for pre-workout!

68 calories each
3 g of fat
6.5 g carbs
1.4 g of fiber
5 g of protein.

.:NEW RECIPES:.

Blueberry Pancakes w/ Fresh Berries

GLUTEN&LACTOSE FREE CLEAN EATING RECIPE!

Ingredients
1/2 c dry oats ground to flour
4 egg whites
1/4 c water
1 t baking powder
1 1/2 t cinnamon
1 1/2 t vanilla
8-10 packets of Splenda/Stevia
1 c blueberries
1/4 c strawberries quartered
1/4 c raspberries
1/4 c sugar free maple syrup

Directions
Heat griddle to medium high (I use the 400 setting.) Mix dry ingredients in bowl. In separate bowl beat together (w/ hand mixer) wet ingredients until foamy. Gradually beat in dry mixture until light batter forms. Fold in 3/4 c blueberries. Spray griddle w/ cooking spray & scoop 1/4 c of batter onto griddle. Flip when golden brown (look for light bubbles to form, dry looking edges, will take a little longer than regular pancakes due to the oat base) Serve w/ hot syrup & sprinkle remaining berries on top. Enjoy!

Parmesan Roasted Broccoli

Ingredients
2 pounds broccoli
2 T minced garlic
2 T first cold pressed extra virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 teaspoon grated lemon zest
1 T lemon juice
1/4 c Parmesan cheese
2 T basil leaves

Directions
Preheat the oven to 425 degrees F.

Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 4 cups of florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 1 tablespoon olive oil, mix on pan til coated. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and immediately toss with 1 tablespoon olive oil, the lemon zest, lemon juice, Parmesan, and basil. Serve hot.


Seared Citrus Herb Tilapia

Ingredients
4- 4 oz tilapia fillets
4 T Olive Oil
1 T Minced garlic (I love garlic so I throw in extra- sorry for my breath lol)
1/4 c lemon juice
Salt & Pepper to taste
2 t Paprika
1 T Parsley
(any of the salt free Mrs. Dash seasonings can be good too)


Directions
Heat oil on medium (til almost smoking)in large skillet. Quarter the 4 oz fillets, they cook quicker & allow more surface area for the seasoning to adhere. Mix ingredients in small bowl & add to pan- be careful the lemon juice may cause the oil to spit. Flip w/ metal spatula when edges begin to brown. Fish is ready & tastes the best when a golden crust is forming. Cover large plate in paper towels & place fish on towels to drain excess oil. Enjoy while hot!

.:OXYGEN SHOOT IN 5 DAYS! 16 WKS FROM COMP:.

.:OXYGEN SHOOT INFO:.
Hello Everyone,
Here are the details for the Tuesday, July 12th shoot. The shoot will be taking place at Paul Buceta's studio in Mississauga. We will be shooting for most of the day and wrapping around 5:00 pm. Models please see call times below for when you are to come in. If you have any questions please let me know asap.

Date: Tuesday, July 12th

Call Time: 8:30am
Video Call : 9:00am

**Kelly Meade Call time: 8:30 am
**Kerrianne Browne Call time: 10 am

Location: Paul Buceta's Studio
2532 Wharton Glen
Mississauga Ontario

Photographer: Paul Buceta
Hair and Make up: Lori Fabrizio
Models: Kelly Meade & Kerrianne Browne
Stylist: Nadia P

Shot List: Success story shots

If you have questions please let me know asap.
See you all Tuesday

Thanks Erin

Erin Smith
Assistant Art Director,
Oxygen Magazine
Art Director, Special Issues

July 6, 2011

progress in delts & quads

yay front delt!
Things I have learned: NEVER VACATION WHILE ON COMP DIET. I was sitting on Edisto Beach eating sandy fish & brown rice out of tupperware in 90 degrees heat & the thought passed my mind, "This is ABSOLUTELY miserable!I want a cookie & a cocktail!" Incredible vacation, but part of me is glad to be back on my regular training routine & excited for the week ahead...

I leave to shoot w/ Oxygen Mag in 4 DAYS! I shoot @ 10am Tues and will be featured with another girl who has a similar transformation. The issue will be titled "Off The Couch" but I'm not sure yet which month it will come out.

I cannot WAIT...SO MANY people helped prep me for this- I was literally the Salon Reveal Project! Rachel gave me a a certificate for airbrush tan, Val made me a blonde bombshell, Dr. Sesslar did a series of peels to make my skin glow, Nicole is making my little nails gorgeous, Monty put up w/ my crazy ass through my diet, Megan & my family donated $ to expedite my passport. SO many of my friends have been so supportive & checking in regularly to encourage me. I get a little embarrassed when people tell me they brag to their friends about me, but deep down- it feels amazing to make the people I love proud. I would NEVER be here without those people. I feel like this next week is a HUGE checkpoint in my life & such a 180 from where I was 2 years ago or even this time last year. I literally cannot thank you enough for all the cheerleading! Happy training!

.:OXYGEN UPDATE:.

Hi Kerrianne,
How are you? I hope your training is going well. I have attached below all the travel info that you'll need to come in, if you have any questions please let me know. You will see the name of the hotel there as well. Because the hotel needs the card holder present you will need to pay for the hotel at the time of your stay and then after the shoot you can send me the bill and we will have you fully reimbursed. The hotel is very close to the studio we will be shooting at, which I will also send you directions to shortly.

We will be shooting some after shots, training, lifestyle type things. Your call time will be 8:30 am to come get hair and makeup done. Please be sure to come with a clean face, no product in your hair, fingers and toes no colour polish, clear or light pink is fine and of course in your top shape. If you can bring nude underwear (thong) and white no show socks that would be great.
Please be sure to be tanned so that the skin will shoot nicely. A level 2 spray tan is good or a few coats of self tanner. You can take a peak at any Oxygen to see what I mean.

So if you have any other questions or concerns please feel free to contact me at any time.
Thanks so much,
Erin

Erin Smith
Assistant Art Director,
Oxygen Magazine
Art Director, Special Issues

Hey guys, busy packing for the beach so I haven't had the chance to take progress pics- but I'm down 3 lbs this week- unfortunately, a solid INCH is in my chest (COME ON, REALLY??!) My body feels like it's been leaning out overnight b/c I can see/feel daily changes- just in time! I fly out of CVG through O'Hare @ 2:05pm the 11th. Please be praying for me! SO EXCITED I don't know if I'll be able to fall asleep tonight! Tomorrow, I'll be in Columbia, SC for the 1st time since I've moved from there a little more than a year ago. Cannot WAIT to see my friends that have only ever known the 65lbs heavier me. BRING ON THE BIKINIS! It feels incredible to actually be looking forward to getting in a bathing suit for the 1st time in my life. Running on the beach & returning to Gold's to take my old Zumba instructor are definitely things I'm looking forward to! Little things like that are cool little ways to see that training has completely changed- who I am & the things that are important to me. Have to jet & pack the rest of my food for this week- THANK YOU for following & have a GREAT 4th! Happy training!

.:3 weeks from shoot. 18 weeks from comp:.

armpit muscles! good for tank tops, bad for shaving.

baby triceps

little bit going on in the rear delts- yessss

Weekly update: I'm a bitch on wheels. The all-fish is getting to me mentally, I'm human & I like "happy food." I notice I'm wearing out quicker in my lifts too- Mont says this is all normal, your body just gets tired on this part of the diet.

On the upside, I'm down another 1/2" in my measurements and Mont puts me @ about 17% bodyfat-dang. It would be ALOT easier to quit if it wasn't freaking working so well. I told him today I must be getting skinnier b/c I was getting hit on by more white guys. lol

In other news: I can't stop thinking about cheez-its! I don't even LIKE the dang things but I saw an ad when I was on the elliptical & now I dream about them!

FRIED my legs Mon: PR'd on free squats @ 135. I felt like such a big girl with 45's on the bar. Couldn't walk for 2 days. Totally worth it. The 1st day I trained w/ Mont, I could barely do walking lunges one length of the gym w/ 10 lb. plates. (wow) This week I did 4 passes holding 25's. AWESOME feeling to see my strength grow in a measurable way.

Road-tripping to Charleston/Columbia next week for 4th of July. Really excited to see my friends considering the last time I weighed 63lbs heavier. Ensured I have a gym lined up both places so I can still train every day & I'm cooking my food ahead of time to pack with me on my stay. When I get back- I shoot w/ Oxygen 6 days later so you best believe I'm staying on my plan!

Thank you for following! Happy training!

.:4 WEEKS FROM SHOOT, 18 WEEKS FROM COMP:.

Crazy week. Hit a speed bump when I saw FANTASTIC progress week 1 comp diet so I started to lax on my portions, food journaling, and discipline (I now hide PB/strawberries from myself). Mont texted me Tue. & asked if I had visible abs yet. THAT knocked some sense into me- I thought "WHOA.WHOA.WHOA- in 25 YEARS, I've never had abs. I'm THIS close & I'm farting around on my diet?? Umm...no more." So he switched me to all fish: every meal, even breakfast. I locked it back down & haven't eaten anything outside my plan- the structure is surprisingly helpful.

My training was a little rough this week too- I could barely put up 1/2 the weight I usually do & tired quickly. I lowered my weight, pushed through it, got great pumps and actually saw progress. I noticed separation in my shoulders and between my quads & hamstrings that wasn't there last week- what an AWESOME feeling (those are 2 areas I needed the most work in.)

New songs that keep me going:
I'm On One (feat. Drake, Rick Ross & Lil Wayne)
Ain't I (feat. Lil Wayne, Rick Ross & Maino)
Breakin' Dishes: Rihanna
Champion (feat. Chris Brown) Tinie Tempeh
I'm the Best: Nicki Minaj
Official Girl (feat. Lil Wayne) Cassie
Bow Chicka Wow Wow (feat. Lil Wayne) Mike Posner

Thanks for following this week! Happy training <3

:.5 WEEKS FROM SHOOT. 20 WEEKS FROM COMP:.

-9LBS this week! Did a 2xtake on the scale today. 5am cardio, cod&broccoli are paying off, even though I cried the 1st 2 days. Mont is letting me sub tilapia & baby spinach my 3rd meal (I think he was over hearing me whine lol.) I feel ALOT tighter, I didn't even know I HAD lower abs.

I realized today that the Oxygen Mag. shoot will take places exactly 3 years FROM THE DAY my fat pics were taken. Coincidence? I think not.

In sad news, I have officially kissed my boobs goodbye. I'm a 34C down from stuffing myself into a 38DD. On the upside, I can actually wear string bikini tops/strapless bras now & not look like a hooker. woohoo wardrobe options!

As always, I'm so grateful for the support! Thanks for rooting me on this week, it was a hard one! Happy training <3

.:22 weeks out! 1st week comp diet:.

Great news! The Oxygen shoot is with photographer Paul Buceta, who shoots everyone who's anyone in fitness. He has done work/covers for FHM/Maxim/Oxygen/Playboy! Mont wants me as lean as possible for the shoot so he increased my cardio to 60 min/day. I usually do it before my 1st meal b/c it taps into your fat stores more effectively. He also put me on a comp. prep diet so I can drop body fat quickly. So I'm documenting over the next 6 weeks how this stricter nutrition plan impacts my body.

My new plan:

MEAL 1
1.5 oz. cream of rice
4 oz chicken
MEAL 2
4 oz. chicken
½ c white rice
MEAL 3
4 oz cod
1 c broccoli
½ c brown rice
MEAL 4
4 oz turkey
6oz. sweet potato
MEAL 5
5 oz. turkey
1 c asparagus
6 oz sweet potato
Post training:
1sc. Isolate
8oz. G2
Before bed:
1 sc. Casein
1oz. nuts

NO SUBSTITUTIONS/ ADDITIONS- boo. I look forward to meal 1 (b/c I get Splenda brown sugar) & before bed (b/c I'm a weirdo & mix my casein w/ water into a mousse & it's like having ice cream- except, it tastes nothing like ice cream- heck, whatever gets me through the day.) Speaking of- iced black coffee is my new savior. I add pure vanilla/hazelnut/almond/mint extracts and Splenda for a sweet, refreshing treat with 0 calories.

AGH! IT'S REALLY HAPPENING!

Hi Kerrianne,

Thanks so much for getting back to me, that is amazing that you can make it in. I did get your message last week, very glad to hear training is going well.
So we will be shooting on July 12th, 2011 at Paul Buceta's studio, I will send you directions and other details in a emails closer to the date.
Your call time will be 8:30 am to come get hair and makeup done. Please be sure to come with a clean face, no product in your hair, fingers and toes no wacky colour polish, clear or light pink is fine. Also, most importantly you come in your shape. We really want you to look amazing for our shoot.
If you can bring nude underwear (thong) and a pair heels with you, as well as your favourite pair of jeans that would be amazing. We would like to get all types of different shots so if you have any of your clothes from when you were heavier bring them along as well as any inspirational items that helped you get to your goal.

From here what I need from you is your full name as it appears on your passport and your date of birth. Also what airport is best for you to leave from. Once I get your travel info set up I will email it over to you. We will have you flying in on the 11th and flying back out on the 12th in the evening.

I will also need for you to send me your sizes, including shoes so I can send them along to our stylist. If it is possible you think your sizes will be smaller by the time you come in please give me a range and we'll be sure to get a whole bunch of stuff.
So as I mentioned before if you have any other questions please let me know.

Thanks so much and talk to you soon,
Erin
Erin Smith
Assistant Art Director,
Oxygen Magazine
Art Director, Special Issue

.:GOO BALLS & KB'S SPICY CHICKEN BURGERS:.

I've been super strict with my diet, but I get SO bored with the monotony. The tricky part is that I'm required to eat various ratios of carbs:protein:fat each day of my carb cycle- on the positive, it becomes less about "what do i FEEL like eating?" and more "what do I NEED to eat?" I gauge my training to the amount of carbs I take in. For example, high carb day- I hit my hardest lifts of the week (Legs, back) b/c they require the most quick energy. Medium day I do bi's & tri's or I'll "cocktail" smaller muscle groups that aren't sore(shoulders/calves) I leave my low carb days for cardio & abs only. I may be sick in the head b/c it's like a little puzzle & I love making it all fit together (helloooo OCD, nice to see you again.)

Today is low carb & I couldn't bear the thought of plain egg whites & veggies again. So I get creative (this terrifies Monty.) I started with the foods I typically eat on low carb day, baked chicken, egg whites, olive oil, natural peanut butter, casein/isolate, spinach & mushrooms and start to think of ways I can combine/season them for variety. This is what I came up w/:

KB'S SPICY CHICKEN BURGERS

Ingredients:
2 T Cholula garlic hot sauce (I'm a spicy kinda girl)
1/2 t ground cumin
1/2 t dried thyme, crushed
2 t dry yellow mustard
2 t black pepper
1 T Mrs. Dash Tomato Basil
1 t salt
2 T garlic (I use the minced refrigerated kind)
1 chopped onion
2 c baby spinach (chopped in food processor)
8 large mushrooms (chopped in food processor)
3 egg whites
16 oz chicken (I bake all mine for the week so I ground the cooked chicken in a food processor)
1st Cold Pressed Extra Virgin Olive Oil

Directions:
On medium, heat 6 T oil in large skillet.
In a large bowl, combine spices, onions, spinach, mushrooms, and hot sauce. Mix until well combined. Next add the ground chicken and egg whites and mix with your hands until evenly distributed. Using 1/4 c portions, shape into thick patties (keep them small to avoid them falling apart and place in the oil) Cook until golden crust hast formed (about 2 min) and flip. Use a thin metal spatula(they broke easily using plastic)

Yields about 18
Nutrition: 1 muffin
85 calories
2 g fat
4 g carbs
12 g protein

Servings are 2 for women and 4 for men.

.:GOO BALLS:.

I heard Beverly International has a similar recipe that's delicious, so I came up with my own version :o)

Ingredients:
2 scoops Optimum Nutrition Gold Standard 100% Whey Protein: Double Rich Chocolate
2 scoops Optimum Nutrition Casein Protein Vanilla Ice Cream
4 T natural Peanut Butter
4 T honey
6 T water

Directions:
Combine ingredients in large bowl until evenly distributed. Using 1 T portions, roll into balls (it helps if your hands are slightly wet handling the protein. Chill on plate covered with wax paper. Enjoy 2-3 as a pre/post gym treat.

Yields 22
Nutrition: 1 ball
Calories: 50
Carbs: 3
Fat: 2
Protein: 6

Enjoy & let me know if you have any questions- Thanks for following. Happy training!

.:OXYGEN UPDATE:.

Hi Kerrianne,
How are you doing? So I have gone over our schedules and am hoping you are available to come in for a shoot on July 12th instead of June. It works better for us and gives you a little more time to prepare. If you can let me know if that works then I can get everything set up.
Thanks so much and talk to you soon,
Erin

Erin Smith
Assistant Art Director,
Oxygen Magazine
Art Director, Special Issues

3 WEEKS EXTRA PREP? HELL YEA!

A few have asked how I'm prepping for the Oxygen article. To be completely honest, I freaked out. Hell, I've NEVER done a single shoot, let alone for the largest fitness production in the world that sees single digit body fat on the world's top competitors, on a daily basis (THAT's not intimidating @ ALL.) So, being the Knowledge Nazi- I began researching comp/shoot prep & here's what I'm changing:

The diet: NOT MUCH. Mont said since my body is responding so well to carb cycling it's best not to mess w/ it- unless, I want to go on comp diet early (broccoli & fish) No thanks, I'm good. I am drinking 2gal h20/day and lots of green tea to stimulate my metabolism. I'm stricter w/ weighing & journaling my food b/c I'd started to fart around. I began an 8 week fat burner cycle & chose to stack Beverly International 7-Keto Musclean & Lean Out. I've been on it a week & -4 lbs!

Cardio: Changing it frequently. H.I.I.T. training is a highly effective fat burning technique. It stands for "high intensity interval training" and the concept is to perform a burst of explosive intensity followed by a rest period. Then repeat 10-15 times. I do a 30 sec. "HIIT" and 1min. rest (incline sprints/elliptical.) If I'm doing the right intensity- by the 7th HIIT, I should want to puke. I alternate that with flat rate days (walking the treadmill @ incline 15 @ 3.5mph) I also take Zumba for a different pace 1-2x/wk.

Weights: HITTING IT HARD 5x/wk. Usually 2 full leg days. I started incorporating negative reps focusing on the opposing motion (the period of the motion that actually breaks the muscle down.) Some days I'll go SUPER heavy/lower reps and others I'll superset higher rep/lower weight movements keeping my rest periods low. Muscle confusion is important to avoid plateaus.

Abs: 4-5 days/wk. This is an area I need help with b/c I will admit it is my weakest point. I have been unsure how to train them so my answer was to avoid them- great. I've started stability/medicine ball work,

Bruce Lee's

hanging leg raises

planks

*Taking suggestions for INTENSE moves!!*

Carey was coloring my hair this week & she suggested I write my suit designer/Under Armor/ Nike to see if they will donate suits/clothes for the shoot. She is SUCH a godsend b/c I would've NEVER thought of that! I am so thankful for people like her!

Thank you all for being such great cheerleaders through everything. My mind is still spinning, but now I have 3 extra weeks to hit it hard & try to do Centerville, OH proud! Happy training!

i LOVE congressman turner!

Dear Ms. Browne:

We are in receipt of your recent email to Congressman Turner requesting assistance with obtaining an expedite of your passport. Please contact the Dayton office by calling 937-225-2843 so that we can obtain from you the information we need in order to provide you with a letter to include with your passport application.

Sincerely,

Kim Holmes
Caseworker for Michael R. Turner
Member of Congress
120 W. Third Street, Suite 305
Dayton, OH 45402
937-225-2843
937-225-2752 (fax)

.:MORNING GLORY GRANOLA RECIPE:.

WARNING: anyone who tries this said it's like crack cocaine!

Ingredients:

4 cups rolled oats
1 cup wheat germ
1 cup chopped walnuts/slivered almonds
1/2 cup sesame seeds
1/3 cup brown sugar
2 teaspoon cinnamon

1/4 teaspoon salt
1/3 cup extra virgin olive oil
1/2 cup honey
1/3 cup water
1 (6-ounce) package craisins-blueberry flavor is awesome(other dried fruits like cherries, raisins, pineapple are good too)

Instructions:

Heat the oven to 300º. In a large mixing bowl, stir together the oats, wheat germ, nuts, sesame seeds, brown sugar, cinnamon, and salt.

Make a well in the dry ingredients and add the oil, honey, and water. Toss the mixture until the ingredients are well combined, then spread it evenly on a cookie sheet.

Bake the granola for 40 minutes or until lightly browned, stirring every 10 minutes to keep the mixture from sticking. Let it cool completely, then stir in the cranberries or dried fruit. Makes about 7 cups.

Great on Greek yogurt w/ fresh berries or in oatmeal for a sweet crunch!

HOLY.SHIT. 1 email just changed my life!

JUST opened this email- copied & pasted it:

Hello Kerrianne,
How are you? Diane Hart forwarded me your information and I wanted to touch base with you about our upcoming Off the Couch special. Not sure if you are familiar with this special but it is all about transformations and motivation. I have seen the pictures that you sent over to Diane about your transformation and they are great. Congratulations on your recent weight loss! So we wanted to see if you would be able to come up to Toronto and do a photo shoot with us that we could use in our upcoming special. We'd love to have you in some time in late June. So if you can let me know if you think this would be doable and what your schedule is like hopefully we can get things set up.

Also I would love to see anymore of the befores that you have. Feel free to send them over whenever you like.

Hope to talk to you soon,
Erin

Erin Smith
Assistant Art Director,
Oxygen Magazine
Art Director, Special Issues

I am absolutely dumbfounded. Praise the Lord.

6 MONTHS OUT! progress photos!

Great HEAVY lifts this week- watched "PUMPING IRON" for inspiration :o) focusing on ARNOLD'S philosophy that the last 3/4 reps are what makes the muscle grow so I lift 'til I don't think I can get another rep- then I dig deeper and bust out 4 more. Lots of super-setting, drop sets, muscle failure, concentration curls- really squeezing the muscle I'm working. PR'd squats @ 155 and tripled my weight on leg extensions. Got a little discouraged this week, then Mont sent me the pics from the first week we trained (Jan 21) WOW. LOTS of changes, it's been so gradual I just haven't noticed them. So here they are...

mmm belly fat- yum!

the back fat was creepin' around to the front.

YIKES!
Plugging away @ carb cycling. Not too bad now that I'm used to it (but today is a high carb day, ask me again in 2 days haha) Thank you again for the continued support and following- I do appreciate it! Happy training <3

.:25 WEEKS OUT!:.

hello, little baby muscles! come out & play!

REALLY encouraging gains this week! 1st posing class Sun went better than I expected-long road ahead but I have a strong walk & 36" legs so I'm excited to see what develops.

Down to the nitty gritty dirty business, let's talk numbers! At my heaviest, I was 217 (roughly 41% body fat). When I began training, I weighed 194 (26%) I actually wouldn't let Mont take a caliper assessment for a month b/c I was so disgusted w/ my body so it was probably a little higher! As of this week I am 165 (21%) and will compete @ 10-12% weighing around 150. Lots of work to do!
Measurements:
-52 lbs. of fat
-3" in chest (bye boobs, I will miss you girls!)
-3" in arms
-2" in hips
-6" in waist (aww sheee-uht!)
-3" in thighs

I have committed to a 2nd comp. Either the Northern Kentucky or the Arnold next year, since they are so close I may try both.

My body has begun changing drastically and I cannot wait to see what level this could go. God-willing, a pro card is in my future. The more I train, the greater peace I feel about this being the right path for my life. Who knew God could bless someone running around in a bikini & stripper heels? He works in mysterious ways. I am overwhelmed by how He has provided such encouraging friends/family, incredible networking contacts & resources. This may sound lame, but I cried last night on the way home from lifting legs b/c I'm just so thankful for the opportunity to change and encouraged by the progress I'm seeing. I cannot remember the last time I was this genuinely happy. Thank you for following my blog & the constant encouragement! It means so much more than you know!

Happy Training <3

.:26 WEEKS OUT:.

Training, carb cycling & supplementation are in full force! Survived bootcamp w/ Mont today- plyometrics, kettlebell work, walking lunges, core strengthening & box jumps (love/hate). Seeing great gains in the last few weeks! Strong progress in my delts & quads specifically, I carry my body fat in my stomach/hips/lats but I'm leaning out. SO encouraging to see my body change- walked by a mirror @ the gym yesterday & did a double take b/c I didn't recognize the reflection for a split second. THAT.felt.incredible. Began working @ American Health & Fitness in downtown Miamisburg. Great facility & many competitors train there so I've gotten to pick some pretty knowledgeable brains! On fire to train again! My strength/appetite are back (from being sick)and I want to live,beathe,eat,sleep competition again. Posing class w/ Mont again this coming Sun & my heels came in so I'm REALLY excited! I stopped posting as many food pics b/c I eat the same thing- every meal, every day in 3 day splits. There's only so much you can do w/ oatmeal :o) I'm due for a caliper body fat assessment this week so I'm thrilled to see my progress! Will post stats & new pics!

My new playlist is slightly bad ass (I MAY be a little biased):

*"Beautiful Dangerous" Fergie feat. Slash
"You Be Killin' Em" Fabolous
*"Do It Like a Dude" Jessie J
"Set Fire To The Rain" Adele
"John" Lil Wayne & Rick Ross
"Hustle Hard" Remix Lil' Wayne & Rick Ross
"I'm The Best" Nicki Minaj
"I Don't Wanna Care Right Now" Lupe Fiasco
"Diary Of Jane" Breaking Benjamin
*"Bad Girlfriend" Theory Of A Deadman
"Black Betty" Ram Jam

Enjoy! Hope y'all have a GREAT week & happy training! <3

.:28 WEEKS OUT:.

Down 4 lbs since carb cycling began last week! (low-carb diet with intermittent periods of high or moderate carb days. My cycle is 3 days: High, Medium, Low.) Training's strong, but this week I'm changing it up to shock my body & avoid plateau- taking muay thai & training w/ a power lifter @ my gym. Versatile training techniques =well-rounded competitor. I'll keep you posted...

Favorite recipe this week:
2 T natural peanut butter
2 T sugar free syrup
cinnamon
vanilla

Warm 30 sec. in microwave. Makes a GREAT apple dip or on rice cakes!



Digging though old photos this week, I came across these little gems. yikes!

The WORST part about these is how in denial I was about my weight. I specifically remember seeing these photos, thinking "hey, i look pretty good here." WOW. Let me tell you, if i can do it- ANYONE can.

Hope you all have a great week! Thank you for all the encouragement! Happy training <3

.:29 WEEKS OUT:.

I will be 100% candid: THIS. SUCKS.

I'm burned out, my body hurts, the thought of eating any more raw spinach makes me want to barf, oh- AND my weight's up. Guess what, Kerrianne? It's only going to get harder! (carb cycling began today- yikes).

(Enter mental game stage right)
What if when I dig deep, it's not enough?
Do I have what it takes to get my pro card?
Will eating that oreo determine how I place?
Are my competitors training as hard/harder than me? (THAT's a mindf*ck)
Am I too old?
Who am I even doing this for?

NOW is when the rubber meets the road. NOW is when the truth stands raw & the bullshit is stripped away.

Even in this valley: I STILL WANT THIS. More than ANYthing. 25 years of floating through jobs, school, LIFE with no passion or purpose knowing SOMETHING must be out there I was made to do. Before I can remember, this insane energy rattled my insides with no outlet. I found training and it was as if someone gave me a nozzle to a fire hose. I FOUND MY PASSION. I believe God has blessed this by opening countless doors to help me on this journey. This sport is far more complex psychologically, emotionally, spiritually than I EVER dreamed. Only with the strength of my family, friends, God, Monty will this be possible. For that I am SO thankful.

I am currently learning to STAY HUMBLE & find BALANCE. The mental pressure I put on myself/pride have been most detrimental to my my gains. God constantly reinforces: "YOU did not do this on your own!" Trying to micro-manage finite details of my diet/training bring only misery & stress (hello weight gain.)

I write this to encourage you. FIND YOUR PASSION! If you have a goal & you're willing to change, YOU CAN ACHIEVE IT. Will it SUCK sometimes? ABSOLUTELY! Surround yourself with positive support. My dad always says: "Hunny, people are either sails or anchors. Cut loose the anchors."

Inspire & be inspired. Encourage others & accept encouragement. Pay it forward.

Even my worst days are not that bad. AS ALWAYS, thank you for you vigilant support! Happy training <3

KB’s “Get Off My” Nuts

Ingredients:

•2 egg whites
•2 T extra virgin olive oil
•4 c mixed nuts (almonds, pecans, walnuts are good)
•1/2 c Splenda
•2 T cinnamon
•1 t salt (to taste)
•1 T vanilla
•1 package of Craisins (blueberry flavored is my favorite)

Directions:

Prep Time: 10 mins Total Time: 40 mins

1.Heat oven to 300 degrees.
2.Mix Splenda, salt and cinnamon. Set aside.
3.Place nuts in a bowl and pour the egg white, EVOO, and vanilla over them. Stir until nuts are coated and sticky.
4.Sprinkle cinnamon-Splenda mixture over nuts and stir until nuts are completely coated.
5.Spread on an ungreased baking sheet.
6.Bake 30 minutes.
7.Allow to cool & stir in Craisins.
8.ENJOY!

Great for a group/ on-the-go! <3

Vanilla French Toast w/ Orange Zest

Ingredients:
2 pieces Trader Joe’s sprouted grain bread (or any Ezekiel bread)
2 eggs
1T orange zest
1t vanilla
4 packets of Splenda
Sugar free maple syrup

Directions:
Heat griddle on med-high & spray w/ pam. Beat eggs w/ vanilla, zest, and Splenda until smooth. Lay bread in mixture, flip & allow mixture to absorb for 10 sec. Place on griddle & flip. Color will be golden brown.

.:Competition Training:.

My trainer, Monty Mabry, has been bodybuilding 20 years and has survived coaching me since Jan. He is a fantastic trainer, I know I'm in good hands :o) Contact me for his info!

Monty creates my nutrition plans and answers the relentless questions I berate him with on a daily basis. He loves to lie awake @ night creating fun, new tortures for me every week, the following are some of my favorites:

KETTLE BELL SWINGS

KETTLE BELL "GET UPS"

STABILITY BALL PIKES: we do a variation of these


We also do a series of muay thai kickboxing that I especially enjoy b/c it's the ONLY time I'm ALLOWED to kick Mont :o) He makes training so much fun! Off to a session right now. PRAY for me! :o) <3

.:Chocolate Cherry Protein Bites:.

Ingredients:

•1 cup Oats ground to flour
•4 Egg Whites
•2 scoops Chocolate protein powder
•½ cup Splenda or Stevia
•½ tsp Baking Soda
•¼ tsp Salt
•2 cups black cherries (pureed)
•3 tbsp Baking Cocoa
•4oz Water

Directions:

1.Preheat oven to 350 degrees.
2.Mix dry ingredients (oat flower, protein, baking soda, salt, cocoa) together in a large bowl.
3.Mix wet ingredients (egg whites, Splenda, cherries, water) together in a medium sized bowl.
4.Add wet ingredients to dry ingredients and mix together.
5.Spray 9x9 cooking dish with a non-stick butter spray and add batter to dish.
6.Bake 20-30 minutes in oven. Prick with toothpick in center. *bars are done when toothpick returns clean*
7.Allow to cool COMPLETELY, cut into 16 bars (4 rows of 4) Cut each square into ¼’s.

ENJOY!

THE JOURNEY OF 1,000 MILES BEGINS WITH A SINGLE STEP

*DISCLAIMER: So yes, I'm in my skivvies, which is why I'm not posting this directly on FB (I just didn't feel like it was appropriate). I figure, "Hey- In 32 weeks, you're going to be on a stage in less than a bathing suit & heels in front of your family, friends AND a room full of strangers- STARING at you. You probably need to get comfortable with people seeing your body."

AT MY HEAVIEST: 217LBS! I WAS A CLYDESDALE! (Jan 08)

“The great thing in the world is not so much where we stand, as in what direction we are moving.”- Oliver Wendell Holmes

“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”-Michelangelo

“Obstacles are things a person sees when he takes his eyes off his goal.” E. Joseph Cossman

Lots of work to be done, so I hope you'll follow along this journey with me!

KB'S SWEET POTATO FRIES

Ingredients:

* 2 sweet potatoes (1 lb.)
* 2 tbsp. olive oil
* 1 tsp. sea salt
* 1 tsp. dried oregano
* 1 tsp. paprika
* ¼ tsp. ground black pepper
* ¼ tsp. cumin (optional)

Directions:

1. Preheat oven to 425 degrees Fahrenheit. Place a non-stick baking sheet in the oven.
2. Peel the sweet potatoes. Cut into 3-inch long and 1/4-inch wide sticks. They should look like mini 2x4’s, uneven ends will burn.
3. Toss the potato sticks with the oil & spices.
4. Spread the sticks on the baking sheet and bake for 15 minutes.
5. Turn the sweet potato fries after 15 minutes and bake approximately 15 minutes more or until a light brown. Be careful when turning because the sticks will be soft

Tips for Crispy Sweet Potato Fries

Sweet potato fries can be a little tricky in terms of getting them to turn out crispy.

* Be sure your baking sheet is not “over crowded” and that the sticks are spread out as much as possible. Use two baking sheets if necessary.
* Do not bake sweet potato fries with any other foods in the oven.
* *Lining the baking sheet with parchment paper or aluminum foil (shiny side up) seems to turn out crispier fries. Using parchment paper or foil also prevents the fries from sticking as well.*
* After baking for 30 minutes, if the fries are not as crispy as you’d like, take them out of the oven and loosen with a spatula. Return to the oven and bake another 5 minutes.

Nutrition Info:

Serves 4

Calories: 130 | Fat: 7 g | Cholesterol: 0 mg | Sodium: 590 mg | Potassium: 144 mg | Carbohydrates: 16 g | Fiber: 2 g | Protein: 1 g

.:CARDIO PLAYLIST:.

Nothing keeps training fun like music with a good beat! It helps me dig deep through a hard lift & makes 60 min. on the treadmill seem like 6! Here's part of my playlist right now. Apparently, I like a mix between hood rap & Miley Cyrus? Weird. Whatever gets the job done! I'm a music hound, so please let me know if you have any new suggestions!

“All the Way Turnt Up”: Roscoe Dash
“Roger That”: Young Money
“O Let’s Do It”: Wacka Flocka feat. Lil’ Wayne
“Steady Mobbin’: Young Money & Gucci Mane
“Super Bass“: Nicki Minaj
“Did It On ‘Em”: Nicki Minaj
“Knockout”: Nicki Minaj & Lil’ Wayne
“Beautiful Lasers”: Lupe Fiasco
“The Show Goes On”: Lupe Fiasco
“Blow”: Ke$ha
“Monster”: Kanye, Jay-Z, Rick Ross, Nicki Minaj & Bon Iver
“I Get Off”: Halestorm
“It’s Not You”: Halestorm
“Won’t Back Down”: Pink & Eminem
“Kush”: Dr. Dre & Snoop Dogg
“Victory”: DJ Khaled & John Legend
“Look @ Me Now”: Chris Brown & Busta Rhymes
“Til The World Ends”: Britney Spears
“I Just Can’t Get Enough”: Black Eyed Peas
“Rolling in The Deep”: Adele
“Outta Control”: Baby Bash
“Fire Flame”: Bridman & Lil’ Wayne
“Work It Out”: Chady
“Prima Donna”: Christina Aguilera
“Gimme Dat”: Ciara
“Rompe”, “Gasolina” & “Impacto”: Daddy Yankee
“Feel It” “ DJ Felli Fell
“Over”: Drake
“Go Girl”: Pitbull feat Trina
“Smash Sumthin”: Redman
“S&M”: Rihanna
“Raining Men”: Nicki Minaj & Rihanna
“Shake My”: Three Six Mafia
“We Belong to the Music”: Miley Cyrus & Timbaland
“More”: Usher
“We Are Young”: 3OH!3

*CREPE ESCAPE/ Pancake recipe*

Sweet Crepe/ Pancake Recipe:

1/2 cup water/ unsweetened almond milk (for crepes, use 1 c water- batter should be very thin)
4 egg whites
1/2 cup oatmeal (ground in food processor to flour)
1/2 t cinnamon
1t vanilla
1 T Stevia/honey
1/4 t baking powder
1/4 c greek yogurt/ lowfat cottage cheese- I leave this out b/c I don't do dairy during prep but it REALLY adds to the flavor/consistency



*cooking spray for griddle*

Heat pan/griddle to medium high. First, blend oat flour & egg whites in blender. Add remaining ingredients & blend for 30sec. (batter should be thin) Add 1/4c batter for each crepe into the pan/griddle, tilting until circle of thin batter forms. (this can take some practice haha) Cook for 1-2 minutes 1st side or until the bottom starts to bubble/edges appear dry. Next run a thin knife or spatula under the edge of the crepe/pancake to lift off & flip over. Cook for 30 sec.

Savory Crepe Recipe:

1 cup water
4 egg whites
1 tbsp olive/grapeseed oil
1/2 cup oatmeal (ground in food processor to flour)
1/4 tsp salt
(sometimes i have to add more oats b/c the batter gets too thin)

Favorite Fillings/toppings:

Sweet
2T peanut butter melted w/ 1/4c sugar free syrup
Fresh strawberries, blueberries, blackberries
Sugar free jam, marmalade, preserves, pie filling
Apple sautéed w/ 1 T honey & cinnamon
Cottage cheese w/ blueberries/pineapple on top
Banana baked @400 for 10-15 w/ cinnamon & 1T honey
1 c frozen black cherries sautee'd w/ stevia & a little sugar free syrup

Savory

Lean ground meat & salsa
Sautéed onion, pepper & mushroom w/ salsa
Egg whites w/ turkey sausage, Canadian bacon & fat free cheese
Spinach, artichokes & feta/goat cheese
Grilled chicken, light Caesar dressing, spinach, Parmesan

*Depending on the filling, I play w/ the spices as a way to boost flavor w/o calories-

Sweet: almond extract, pumpkin pie spice, cinnamon, nutmeg, orange/lemon zest, sugar free syrup on top, flavored protein powder (in batter for flavor& extra protein)

Savory: garlic, onion, Italian spices, thyme, oregano, chili powder, hot sauce

Caloric breakdown: about 350 for the whole batch of batter (makes about 5-6 crepes)

1 serving lean protein (egg)
1 serving whole grains/ "good carbs" (oatmeal)
1 serving good fat (oil)

Change it up! Get creative! Enjoy!

Inspiration: The Catalyst to Change

Chady Dunmore lost more than 60 lbs. post-baby and transformed herself through training & nutrition to win the Arnold Classic Bikini 2010!

Tabitha Klausen Leandri is 5'11.5" so she inspires me by showing that tall can be strong AND sexy!

Jamie Eason was the first female figure competitor I ever heard of back in 2007. She is incredibly inspiring & encouraging through training!

Last, but CERTAINLY not least: J.C. She is the first competitor I personally know (she's 6'4" and DROP DEAD GORGEOUS.) She constantly encourages me through training and answers all my questions about the process. I don't know WHAT I would do without her!