Another Trophy!!!! 3rd place finish at the CAL!

Praise God for another amazing show!

I took 3rd place in Bikini Class D last night at the California State Championships!!!! I am so excited and thankful :)

Thank you to everyone who emailed, called, text, messaged or posted encouraging words! You guys are so wonderful and I am so excited to be on this journey with you!

Next show will be the Los Angeles on July 23 THEN...(drumroll please) the USA's in Las Vegas where I will compete with other national level competitors for my IFBB Pro Card.

Here we gooooooo!

In Health,

Jada

Show DAY!!!

OH the morning has come to an end and another wonderful prejudging show is over. I was up at 6am this morning to get ready for my 5th NPC competition. Preparation for this show was very special to me for a number of reasons: it was my 5th NPC show (I feel like I am an official veteran now), I felt like my training resulted in my best body yet and I had more support than EVER from friends, family and so many others!! As I made my egg whites and oatmeal this morning, I couldn't help but smile because I truly felt amazing.
The entire morning went smooth from makeup to tan touch-ups. The bikini category was later in the show order so I had a lot of down time to talk to the other competitors and be inspired by their stories and accomplishments. After many competitors had their turn under the bright lights of the stage, it was finally time for mine :)
I loved the way I felt. Confidence, joy, and excitement were written all over my face. I stood in the wings backstage, cheering for the girls on my team who were in the group ahead of me. Then it was my turn.
The first step out on stage was full of determination and all out energy! I was feeling every step from my toes to my waist to my shoulders and the joy radiated through my smile. Each pose was smooth and precise :) It all came together and just felt so GOOD! Even if I didn't get a trophy that night, in THIS MOMENT, I felt like I had already won.
After all the ladies in my class finished their solo turns, the judges began comparisons. Usually, if you are in the first group called out for comparisons, it is likely that you are in the top 5 of your group. I heard my number in those first call outs and made my way back to the center of the stage for one more round of posing with the others who were called.
I CAN'T WAIT to go back to the finals show tonight!!!!! I will keep you guys updated :) Thanks for the prayers, support and lots of LOVE!

In Health,

Jada

Who's got your back?

In my fitness journey, I have learned that there is little you can do ALL by yourself. While there are times you are alone, maybe prepping meals, or doing some of your workouts, there is usually someone behind the scenes motivating you, cheering you on or giving you advice that keeps you going for one more day! This support may be a friend, spouse, significant other, maybe even a fitness personality who inspires you and encourages you through blogs and articles. Whatever your "support" is, I'm sure you have some form of it, especially if you are succeeding and moving forward towards your health goals.

One of the best forms of support for me is my husband! If you are motivated by words of affirmation/positive language (like me), you understand the importance of having a person present who has your back! I can't tell you how many times I have come home from the gym, drained and fatigued, ready to just give in, drive to Wendy's and buy that Vanilla Frosty!! But, before I go sabotage myself, I have talked with my husband who tells me that I CAN do this or I AM on my way to winning or I am SO close to earning my Pro Card. Those words and the fact that he believes in me even in my weak points encourages me so much!

Another thing that really helps support me when I need a little extra is my vision board. My husband and I share a cork board that is up on the wall in our kitchen. The board is COVERED will fitness magazine cutouts, inspirational and challenging phrases and goals for the future. There have been moments where I need to be reminded of my goals and why I am working hard. In those moments, I go stand in front of that vision board and read through the phrases, look at the pictures and renew excitement about my future! This usually brings my one bad moment into perspective. I start thinking about the big picture and how health and fitness is apart of my passion! Using my vision board reminds me that tough moments are not there to stop you but to stretch you and prepare you for what's ahead. If my future holds anything close to what's on my vision board, I'd say getting over the momentary challenge is totally worth the amazing future ahead.

Keep your goals in front of you and a strong support system around you :) sky's the limit...

In Health,

Jada

A little advice...

I have been receiving a lot of questions about the best way to lose 15-20 pounds :) There is no magic fix, but there are a few sound principles you can incorporate that will get you on your way! Here is my response to my most recent inquiry...I hope that it inspires you on your journey towards health!


So, consistency is really the key. There are a TON of amazing programs out there you just really have to pick one and stick with it. Give yourself at east 12 weeks on one program before you give up or move on. You say you have about 15-20 pounds to lose...if you are aiming to loose 2-3 lbs per week (that's the safe way to lose and keep it off) then you are looking at 10-12 weeks of being consistent! YOU CAN DO IT!

Here is my advice-

1) Stick with the BIG THREE...Cardio, strength training, eating clean

I recommend doing cardio 5-6 times per week for weight loss for a minimum of 45 minutes. I am a fan on High Intensity Interval Training (HIIT) because you get so much more out of your time (I also LOVE being efficient in the gym)!! Go to a spin class (intervals already built in for you), get on the stepmill (1 min fast as you can, 1 min slow), bike (30 seconds ALL OUT, 30 seconds slower), or eliptical (high resistance for 45 sec, 15 sec low resistance). You can really do HIIT with any machine.

For strength training, find a workout series that hit every major muscle group and space your workouts appropriately. You can be aiming to strength train 4-5 times per week. Start with working with a weight that allows you to complete 12-15 reps. I have found AWESOME strength training workouts in OXYGEN magazine. I think they just did a "your best body now" series or something and those were great. Bodybuilding.com also has a workout data base that I find really helpful! Here is an example of a training split that I like- Day 1:Legs, Day 2: Back/Biceps, Day 3:Rest, Day 4:Legs, Day 5:Chest/Triceps/Shoulders, Day 6:Abs, Day 7: Rest. Get your plan, get a log (memoryminder is a great log to use), write it all down and be consistent.

As far as eating, cut out as much processed food as possible and make your lunch bag/cooler your new best friend!!!! Organization and preparation are keys to success! Focus on lean sources of protein (egg whites, chicken breast, fresh or ground turkey breast, tilapia, cod, white ruffy, ahi tuna, salmon, bison, lean cuts of beef, etc), fresh fruits and fresh veggies (list is endless) and complex carbs (whole grains, oats, quinoa, yams, lentils, black bean, chickpeas, wheat pasta, ezekiel bread, etc.). Do your best to eat small meals every 3 hours :) Remember that a good portion should fit in the palm of your hand for just about everything. Cut out as much sodium as possible from your diet and replace salt with spices and fresh herbs. My favorites are Mrs. Dash Garlic and Herb, fresh cilantro, cumin, cayenne pepper, red chili flakes, garlic powder, onion powder, fresh basil and oregano. I add combinations of these spices to just about everything and I don't miss the salt at all. Cut out sugar and use Stevia to sweeten your tea/coffee. Cut out soda and minimize juices. DRINK A TON OF WATER!!! Aim for minimum of 3 liters per day but you can always drink more :)

2) Enjoy the Process...it's a BAKE not a MICROWAVE

Realize that this is the first day of your journey and that your journey will take some time. Take it day by day and be determined to do each day well. Celebrate the little victories along the way like that fact that you skipped the sample section in Costco or passed on the brownie at work! You are changing your life and your health one decision at a time!! At the end of each day, literally take time to get excited about your successes for that day. Have a party with yourself!!! Then, rest, and when you wake up the next day, do it all again and do it well.

I also recommend having a "treat meal" or "reward meal" once a week! This is something that allows you to go from "dieting" and living feeling restricted and deprived to living a healthy lifestyle!! You want to have a balance, so having this "reward meal" once a week is a great way to live healthy but still enjoy a treat :)

3) Track your Progress...get that camera OUT!

I recommend that you document your journey with some pictures! It can be a little scary, but go ahead and take those before pics in your bikini or booty shorts!!! Remember, this is your start and you have to be aware of where you started in order to see how far you have come. I have my clients take new pictures at the end of each month. Most keep their pictures in a private photo book and will keep motivational notes, words, etc., in the same place.

Have a wonderful day!!!

In Health,

Jada

Turkey Burgers!!!!

I had been craving a big, fat juicy burger for about a week. I honestly can't remember the last time that I had one. Funny thing is that I'm not much of a burger eater but every once in a while I get this really strong NEED (well, I guess it's actually a want) for a good 'ol fashioned burger!!!

I'm in competition show prep so I couldn't just go out and buy any burger. But, I was able to make this DELICIOUS version using ground turkey breast!!! It fit in my diet and completely satisfied my craving :) Here's the recipe...

Turkey Burgers (serves 4)
WHAT YOU NEED:
FOR BURGERS-
-1 lb ground turkey breast
-1 Tbsp ground flax seed
-1 egg white
-1 Tbsp Mrs. Dash (or salt free seasoning of choice)
-1 tsp cumin
-1/2 tsp onion powder
-1/2 tsp red pepper flakes
-1/4 tsp garlic powder or 1/2 tsp minced garlic

FOR GARNISH-
-1 head of romaine lettuce (you need at least 4 whole leaves to wrap the burgers)
-2 large tomatoes, sliced
-sliced red onion (grill if you want)
-spicy mustard
-splash of hot sauce (if you want)

WHAT YOU DO:
Mix all the ingredigents for BURGERS in large bowl. Add the whole egg if you are not in competiton prep :) Mix with a fork or mash with your hands until everything is blended. Make four patties out of the mixture.

Spray a large pan with non-stick spray. Turn the heat on medium and let the pan heat up for a minute. Cook patties for about 3 minutes each side (check to make sure they are cooked through). If you cut into them, juice should run clear, not pink :) Be careful not to overcook them or they will be a little tough!!

Garnish with the sliced tomatoes, onions, spicy mustard and hot sauce. Wrap the whole thing in a lettuce leaf or two and enjoy!!

**SIDE NOTE: I baked yam fries to have on the side and it was a fantastic meal!!!! You can try that too.

Keeping you healthy while eating GOOD,

Jada

OH, I will post a picture up the next time I make these :) I ate them too fast because they were so good HA!!

2 weeks out...

It's crazy how time flys!!! I remember adults telling me that when I was a kid and it didn't make any sense to me. Now I get it LOL Only 2 more short weeks till my next show, the California State Championships. I'm going to blink my eyes 8 times and it's going to be show day...

I'm so happy with my prep for this show. I honestly thought I was at my best in March at Muscle Contest, but this time around I am even better! I started taking Top Secret Nutrition products, specifically the Fat Enemy, Digestive Enzymes and Diet Accelerator, and HMB capsules (I get the ON brand). I truly believe that these products have helped make a better me! It's amazing that when you tweek a few things and get the right formula, the results can be wonderful! I think I found that formula with the addition of these products to my supplements.

I have been taking the time to really visualize and dream with this show! I read a blog by IFBB Bikini Pro Jaime Baird about how she prepares and gets mentally ready for her shows. She likes to use "magnetic visualization." Instead of just seeing yourself winning, this type of visualization takes it a step further. You feel the lights of the stage on your skin, you feel the fit of your suit and heels, you hear the crowd, you see your self with your best smile, glowing!! You feel the trophy in your hand as you stand proud and accept your overall win. Well, at least that's how my story goes...

I am also very grateful right now!! I am in a place where I feel so much support and encouragement from family, friends and supporters. I can't tell you how many times I have put out a tweet about a tough workout or that I need to quit staring at a cookie, and then received tons of encouragement back from people that I don't even know personally! I am very blessed to be in the position that I am in right now. I am so thankful to all of you who have cheered me on in one way or another. Your support puts my motivation over the top!

Now, it's time to PUSH through this week. This is the last full week of workouts and the most intense cardio sessions. I leave the gym EMPTY after each workout. I say "empty" in the best possible sense of the word...like I have given every ounce of energy and focus during the workout and I am spent. It's going to be busy with show prep and everything else that is going on with my job and just regular life stuff. Funny how some people I talk to think that everything else in my life stops when I start training for a show LOL don't I wish!!! I am constantly learning about better time management and how to be more efficient. The pressure is on, but I am determined to do it all and do it well.

The countdown is on...

In Health,

Jada

Hers and His: P28 Bread

Hello everyone! This is the 2nd installment of "Hers and His" where my husband, Jelani, and I look at popular products in the fitness world and share about them from a girls' and guys' point of view.

Today we are talking about P28 Bread (www.highproteinbread.com) and it's definitely not your average slice of toast! P28 has made it their mission to provide the highest quality PROTEIN (yes, I said it) breads and bagels available. Here is the Hers and His...

Hers...
I am currently training and dieting for my next competition, the California State Championships, on May 28th. I was at the point where I usually have to cut out bread altogether, but was THRILLED when I got my P28 bread in the mail! This was going to be the first time EVER that I have been able to eat bread during contest prep LOL At that moment, I didn't even think about taste or texture, I just wanted BREAD!! Toast with peanut butter is one of my personal favorites, so I grabbed a slice of P28, slipped it in the toaster and went to grab my peanut butter. I started thinking about the taste of the bread when I started to smell the wonderful aroma of toasted bread floating through the air. I paused for a second, and hoped I hadn't built this up too much in my head. What if the bread didn't deliver on taste? What if it just wasn't satisfying? If the smell foretold the taste, I knew I wouldn't have any problems :) I spread my tablespoon of peanut butter on the bread as soon as it popped out of the toaster and hoped for the best. I LOVED MY FIRST BITE!! This bread was awesome! Thick and hearty texture, just the right amount of crunch from being toasted, not rubbery or grainy. For bread lovers/competitors like me who are watching their weight and intake, this bread is God's gift :) Seriously...

His...
So today I was graced with the opportunity to try the P28 bread. I must say that I am a bread lover. I would rock the I LOVE Carbs tee if they would make a manly version of the tee shirt. So since I do like different varieties of bread, I was excited to try a type of bread that actually had some nutritional value that I can appreciate. This could be a great tool for someone who struggles to find a way to get all the protein they need to add mass to their build or just want another healthy snack that can give you some muscle building protein. So here are the facts for one slice...
-only 130 calories
-3.5 g of fat
-12g of carbs
-2g of sugar
-14 g of protein!

This alone makes a peanut butter and jelly sandwich a much more powerful, healthy snack than your mothers version of PB and J on wonder bread.

Now of course I know you are wondering “Well did you actually like the taste?” In one word “YES” in four words “I really liked it!” I was shocked how it had a similar taste to a Milton's Multi Grain bread that I have bought in the past. I had a slice with a teaspoon of peanut butter as my pre-workout snack on my way to hitting the gym. I am a big fan of P28 and I definitely would recommend it to someone looking for a bread that can pack a protein punch.

The conclusion...
She called it God's gift. He said it packs a "protein punch." So what are you waiting for? Go eat some bread...P28 bread.

In Health,

Jada and Jelani Kelly

Reflect It!

I love to see other people who understand that fitness is so much more than looking good and so much bigger than just YOU!

It's even more amazing when the mission behind a company is to inspire others to set the example and then "Reflect It" to others around them! Jill, the owner of Reflect It Apparel (www.reflectitapparel.com) and the creative genius behind the amazing shirts, does just that :) Her shirts and tanks are encouraging, inspiring and meant to help spread health from one person to the next!

The Reflect It apparel shirts and tanks are printed with sayings like "there are NO short cuts" and "its a GOOD kind of hurt." The sayings are printed twice, so that you can read them normally AND then again, backwards, so you can read it when you are staring at yourself in the mirror at the gym cranking out that last set of bicep curls!

I personally LOVE the tanks :) The fit is fantastic and not too tight so they are flattering to any figure. The coloring is great too...there is a 3-toned color pattern going on so that you can't really tell if you sweated out your shirt (always a plus)! The cotton is very smooth and soft...I honestly wish I had a few more :)

The other amazing thing is that Jill and Reflect It Apparel are committed to donating $1 per shirt to cancer research. Nowadays, almost everyone is personally affected by cancer in one way or another. What an amazing opportunity to be an example of health to others, reflect that example for the world to see AND give towards finding a cure!

What are you waiting for? Go get your Reflect It tanks!!!

Contact Reflect It- reflectitapparel@comcast.net
Website- www.reflectitapparel.com (if you cannot click on the link, copy and paste to your browser)

What's it going to take?

I've been thinking a lot about the whole competition process. We give so much of our lives to lifting, cardio, planning, prepping meals, practicing stage presence and posing, promoting...the list is endless. I honestly think at least half of my day is in some way, shape or form related to making myself a better competitor. I know I give so much and I'm not even Pro yet!!



So what it that next step going to take? What do I have to do differently or give more of in order to take my mind and body to that next level? How bad do I really want this?



The answers to these questions are different for everyone. They vary depending on each individuals goals. My current goal is to show my absolute BEST body, BEST energy and BEST presence on stage at the Cal on May 28. I want to know that I trained to be the best I can be for that day. I want to glide onto that stage and literally shine. I picture myself with such a strong presence that the judges can't help but keep their eyes on me, my walk, my confidence and my smile. But what will it take for that to happen?



I can make answering these questions as complicated as I want them to be. Truth is the answers can be simple. First, I have to treat every moment like a make or break moment and be fully committed to the process. Each minute is an opportunity for greatness and I must treat them that way. I can't let a minute of indifference slip by! Each moment is purposeful, whether I am at the gym, at the job or prepping my meals.



Second, I have to believe that I can achieve my goals! I must truly believe that my goals are attainable and they will happen! There is no room for doubt in my thoughts, words or actions. Every thing I think, say or accept about myself must line up with my goals and my future plans.



Third, I have to love the process!! There are obviously going to be some hard days because I can't control everything, but I have to make a decision to love the ups and the downs. Part of committing to a process is resolving to make any moment a learning experience and find the positive in the chaos. I know I have had some days that I feel so overwhelmed...not knowing how or when I am going to get my training in because of other obligations or things at work. Those are the days that I remember that I am stretching myself and increasing my capacity!! In those moments, I CHOOSE to take a deep breath, smile and know that I'm going to get through this!! And, when I come out on the other side, I'm going to be better, stronger and more equip to handle things that are thrown my way.



I truly believe that everyone has there time to succeed and be recognized as the best. I think my time is now and I am doing everything I can to be the BEST I can be!!

I hope this encourages you to continue striving for your goals!! WE CAN DO IT!

In Health,

Jada