Create A Meal Plan

Meal Planning 101

First step..... Find Your BMR. This number can be calculated fast with online tools that allow you to put in your weight, age and sex and will tell you your BMR. The BMR is the amount of energy your body expends on a daily basis at rest. This means, your body will burn _______ calories each day simply by performing the functions necessary to keep you alive and well. It is important to eat enough calories daily that are equal to your BMR. Any deficit you create in hopes to see weight loss should be created with physical activity as opposed to cutting calories below your BMR. This will keep you functioning, thinking clearly, allow you to have the energy to train hard and sleep well. I have made the mistake in the past of eating below my BMR. You end up sacrificing muscle mass for energy and will find that your mind is not functioning properly. Well, duh! It is not receiving enough nutrients to perform basic functions of living! I've made the mistake and I beg you to not think so simplistically that if you eat 700 calories a day, your body will be smart enough to know you just want that extra roll around you thigh to go away. IT WON'T! It will think you are on the verge of death, starving, in some country running from wild beasts with no food in sight. It will then begin to do things that are counter productive to your goals in order to keep you alive. Eat your BMR. Create a deficit with physical activity if you are trying to loose fat, OR account for any deficit if you are physically active and wanting to gain mass with an increase in your calories.

Second step.... Take that number of calories you need a day and divide it by 6. Then aim to keep each meal around that amount of calories. Change your thinking of eating large amounts of food at the end of the day and thinking your body can process all that junk at once, it CAN'T! The science behind small MEALS through out the day, usually every 3 hours or so, is that you give your body the amount of nutrients it needs at that time and no more. By the time it has finished processing the perfectly portioned amount of nutrients you gave it without overloading it with 800 plus calories of junk in one setting, you create a constant metabolic burn with a steady release of insulin that prevents that crashing feeling you get when you overload your system. In the end, your food becomes a source of constant energy, you can eat more often and you increase your metabolism. Sounds good to me!

I use a 6-PACK bag meal management system everyday. It has ice packs that keeps my food cool. It also has space for me to store my supplements. I carry all my meals with me everyday so I have no excuses, my food is ALWAYS with me. 

Third step....Make sure each meal serves a purpose. Does each meal have some protein in it? Am I eating about 2-3 servings of healthy fats a day? Do I have plenty of fibrous vegetables to keep me feeling full and satiated? Do I have a varied amount of fresh vegetables and fruits that provide vital nutrients my body needs? Do I have plenty of complex carbohydrates to keep me fueled up for my exercise? Stop thinking of your food as simply a pleasurable thing you do that sounds good at the moment. Think about feeding your body what it needs to run efficiently.

Eating clean should be not only a lifestyle choice but a priority. Taking the time to meal prep allows you to not have any excuses. You literally are what you eat. Think about it as simply as you can. What purpose will that fatty hamburger and fries serve your body? How much better would you feel if you fueled your body appropriately?

Oh, and P.S.

 I know those girl scout cookies are going around right now. I would be lying if I said they haven't tempted me. But, think about that cookie and what purpose it is serving you and your body? I am not saying not to ever indulge in foods that have no nutritional value for you. I get that! But make it your goal to eat clean 90% of the time and allow yourself a 10% "just because" food choices. We will delve into the science of cheat meals next week, so stay tuned!!

Stay Strong! 

- FitWhitt

Taking Risks and Building a Dream.

I have been driving myself crazy, obsessing over what to make of my life. Don't get me wrong! I love my work as a nurse and the daily impact I have in people's lives. But, I was introduced to the concept of helping people who want to be helped BEFORE it affects them medically and I can't get it out of my mind. The ability to help people with their health and fitness goals is what I want to do with my life. Ultimately I would like to be respected and educated enough to be an inspiration and motivation to everyone I come in contact with.

After discussing this dream with my husband, he graciously supported me and encouraged me at length (as I cried in fear) to pursue this desire, one step at a time. I am fearful because I do not fail. I enjoy success. I give all of myself to everything I do and take great pride in all my work. I hesitated in how to preceded because I feared I was not educated enough to give the BEST advice that my clients would deserve. My sweet husband reminded me that my personal journey in life experience has surely taught me something. ;) We decided to take this dream and make it a reality one small baby step at a time.

Step one - Continue improving myself physically and mentally to be strongest and best version of myself. How can I be respected for my advice if I myself can't get it together. I will be blogging my personal journey, triumphs and struggles, and be as vulnerable as possible as I continue this journey. I will restart posting meal plans and training plans and answer all questions to the best of my ability. I am currently training for my first marathon in February.

Step two - Prove I can help you! I will be taking on some free trial clients. If you live in the Austin area, I will meet with you personally as time permits as well. I will write you a training plan and nutrition plan based on your needs and goals. Please email me at whittclinks@gmail.com with the following information.
1) what are your goals
2) dietary restrictions
3) gym membership?

Step three - Study for my Personal Trainer certification.

I can get overwhelmed with the "unknown" and my obsessive personality stresses to try and solve every possible problem before it even starts. In this process, I scare myself and fear the unknown and possibility of failure. But I truly believe this is my purpose and will being me much happiness in knowing I can make a difference and be an inspiration to others. I ask for your patience because I admittedly do not have it all figured out but I am going to bravely walk into the unknown and not fear failure but continue to strive to not only be my own best version, but help others become theirs as well.

Big Changes

To recap from where I last left off...

I competed in the Adela Garcia classic in June and made second call outs. My goal in doing the show was to be able to transition from one show to the next without losing control.
Here are pictures from the Adela Garcia.

I had 3 weeks to keep it together before the Branch Warren Classic in July. I am proud to say I managed to hold in there and even walked away with a third place trophy and a national qualifying title, which allows me to compete in national level shows to obtain my pro card.
Here are pictures from the Branch Warren.

I took a week off from training and have been searching for myself ever since. Not simply in the competitor world, but life in general.

Do you ever feel lost? Like maybe you are missing out on something? Do you ever feel like there is so much more than what you know? I always have this feeling. It generally lingers deep down inside me but every now and then it starts bubbling up and I am overcome with the feeling of finding myself. I joke with my husband about it. I even addressed it as "I know I am going through one of my crazy times..."

I was overwhelmed with the need for change and growth. I am a person that functions well and craves routine but every now and then, I am overtaken with my need to break my routine and improve immediately. For me this was all about finding balance in my life. I needed some time to think about other things, plan my future, feel like I am apart of something bigger than me. I just wanted change in every way I could manage.

In the past 2 months I have educated myself extensively on future plans and directions for my education, looked for other jobs, changed my diet to one that is free form animal products and I currently have neon red hair as a result of acting upon my incessant need for immediate change.

I still feel lost and not sure which direction to go. Part of me wants to run away from the competition world and rebel against the regimen of eating and training I obsess about. I compare myself constantly to what I know I am capable of and if I am not able to fit in my size zeros and carry extra weight on, I feel low and sad. Sometimes I have a little pep talk with myself and tell myself I am beautiful just how I am and it's ok that I am not obsessing about training and my diet. Other days I call myself a fatty and reminisce about my leaner and toned physique.

I am still not sure if balance exists in being able to reach the goals I desire in the competition world while still maintaining a life outside of my training, but I have decided to continue to try and find it. I am happiest with myself and love myself the most when I choose my health over what feels good in the moment. Although I sometimes crave the "normalcy", I have decided it would help to create a new normal for me. Maybe the old me would spend the weekend drinking, relaxing and hanging with friends. Maybe the old me would order a ice cream on a weekday and not care. But the new me will choose to find joy in other things besides food. The new me will learn to appreciate meditation and opportunities to use my time to invest in my education. The new me will have a better balance with my emotions and cravings and be fit all the time. The new me won't live for a show but competitions will be an opportunity to showcase the work I do from day to day simply because I love being fit and happy.

I feel very strongly about my personal decision to abstain from animal products and honestly feel like I am apart of something so much bigger than myself. I have been enjoying so many fruits and vegetables and have had some great fun in the kitchen. I have enjoyed my trips to local farmers market and designing recipes from local, organic and seasonal products. My current coach does not advocate for an animal free diet so I have not found the answer on how or if it truly is possible to obtain the physique I desire while abstaining from animals, but you never know unless you try? Right? And since I feel strongly about both these passions, I am going to give it my all. I still have some hesitations about whether I can have a physique this lean on a vegan diet.

But I stumbled upon a few competitors that have been successful and that gives me hope.

If anyone is willing to try, I am. So stay tuned for my new journey as I pursue this. With all the research I have been preforming, I have gained some insight on what I would like to pursue as a career in the future. My reasons for abstaining from animal protein are not simply ethically related, but also health. I have learned alot about the health impacts of choosing a vegan diet. I have also learned how much more I would like to be apart of helping people with this knowledge. I have begun to consider a holistic nutrition degree. Instead of treating illness with a pill, why not get down to the root cause which in most cases is due to the fuel we use to run our bodies.

Unfortunately this view is not as recognized by our current medical system, so I am in search of finding the best way to educate myself on these issues.

That's a pretty heavy update so I will leave you for now and will do my best and updating more frequently on this new journey.

- Whittney C.

I'll Be Back

Sorry to trick you guys by blogging again and then coming to a screeching hault. I am 10 days out from my next show and I am in complete focus mode. I am training hard, eating perfect and SLEEPING as much as possible. Due to this, any spare time I have is used to cook or do laundry and prepare to do it all over again the next day. Ill be back after the Adela with a full report. In the mean time, here are some motivational images for your enjoyment.

- Whittney C.

Good Things Thursday

I wanted to pass along this article from fitness RX. My link function is not working properly so it is provided below in an unsightly form.

The link is: http://www.fitnessrxmag.com/fitness/training/1445-fitness-myths-revealed.html

It discusses the top 26 fitness myths revealed that I thought many would find insightful and helpful.

Myth #1 – If you eat after 7 p.m. you will gain weight
Myth #2 – If you are a woman and you lift weights, you will get bulky
Myth #3 – You have to be very flexible to do yoga
Myth #4 – Crunches will give you washboard abs
Myth #6 – Eating candy bars, honey, sugar or drinking soda immediately before exercising will provide a quick burst of energy
Myth #7 – Cardio, cardio, cardio is the way to lose weight
Myth #8 – Nautilus or other weight stack machines are safer than free weights
Myth #9 – You can spot reduce fat
Myth #10 – The best time to exercise is in the morning
Myth #11 – No pain, no gain. If you aren't sore after a workout, you didn't work hard
Myth #12 – It isn’t necessary to warm up before exercising
Myth #13 – Cooling down and stretching after exercise is a waste of time
Myth #14 – A fat-free diet is optimal for good health
Myth #15 – If you build muscle and stop exercising, it will turn to fat
Myth #16 – If you have fat and start exercising, it will turn to muscle
Myth #17 – Protein is all the same
Myth #18 – If you didn’t exercise when you were younger, then it is too late now
Myth #19 – Exercising during menopause causes more hot flashes
Myth #20 – Most low-fat foods are low in calories
Myth #21 – Coffee and tea are the best to drink before exercising
Myth #22 – If you can’t exercise for at least 30 straight minutes, don’t bother
Myth #23 – Organic food is healthier than non-organic food
Myth #24 – Vitamin supplements can replace a balanced diet
Myth #25 – Older adults should avoid resistance training because they can hurt themselves
Myth #26 – A calorie is a calorie. They are all the same


The myths that I have personally struggled with are not in taking the appropriate amounts of healthy fats in my diet. Since I have incorporated an increased amounts of fats, I have noticed huge improvements in my physique.

Have an excellent day and eat your fats! (The right ones). Oh and Ryan has a message for you...

Workout Fashion Wednesday

Drooling over these pieces. The shoes are a must! Im in desperate need of new shoes and who wouldn't want to lace up those babies?

Nike Free Twist Women's Training Shoe

Sparkly Headband

I am Beast Mode tank

Nike Legend Glissade Training Capris (in both colors)

T-Rex hates pushups tank

Soffe burnout shirt (in multiple colors)

Will definitely be investing in those shoes next week!

- Whittney C.

I've got a feeling

What can feel better than that feeling?

That feeling of knowing even after a long day, you dragged yourself to the gym and finished your workout. That feeling of sweat burning your eyes. That feeling of seeing the puddle begin to form under your feet. That feeling of knowing you are making yourself stronger with each second. That feeling of seeing your veins grow as you lift that heavier weight than yesterday. That feeling of knowing you are stronger than you once were. That feeling of being know you put in the work, not just talk about it. That feeling of pride and accomplishment that you were stronger than your cravings. That feeling of getting complete control over your mind and telling it to SHUT UP because you have work to do. That feeling of knowing you have turned your body into a fat burning machine and the harder you push, the more it goes away. That feeling of others looking at you during your workout and you know they are thinking, "wow, she knows how to work!" That feeling of accomplishment, of breaking your normal and creating new normals.

Today, do it for that feeling.

I am going to imagine my abs getting this tight during each rep, each push today. I will have abs like these one day, and I will get that feeling.

Now, GO GET IT!!!

- Whittney C.

3 weeks - Crunch Time

I am 3 weeks out from the Adela Garcia Classic. It is a national qualifier show. I have signed up for all the national qualifier shows that are within driving distance for the next 6 months. There is an additional show in El Paso at the end of August I also have available if I need it. My goal is to place high enough in a show the next 6 months so that I may begin competing in the national circuit next year.

Here is the flyer about the show - (the date is wrong on it, It is June 23rd). If you would like to purchase tickets to the night show, it starts at 5:30pm. Tickets are $35 for the night show. If you want to attend the am show/prejudging , it starts at 9:00am and tickets are $20. Let me know if you have any questions.

My new suit from CJ Ellite will be shipped the end of this week. I can not express to you my excitement over it. My coach, Shannon Day picked out my color/design. I have yet to see it in person and I can't wait to show you. It is a real professional suit like all the pros are wearing. It will continue to be my motivation to kick it into high gear this week.

I just finished my favorite meal of the day, breakfast. I mix oats, egg whites and fruit in a magic bullet to make a batter and I make a pancake/crepe out of the mixture. So delicious. I am cutting sweetners now, so no more stevia/splenda. I srinkled it with cinnamon instead.

I am trying to remember simple things during this prep to prevent me from getting stressed. Ultimately I am choosing to make these decisions. It is important to take it all day by day, as Jamie Baird would say, and Win The Day! Conquer each day one at a time and enjoy the process and journey along the way.

I am off the gym for cardio #1 session. Here is some daily motivation for you. This is fellow Team Bombshell athlete, Jennifer Andrews, rocking the stage in her CJ Suit.

Train Hard, Eat Clean, Get Lean!

- Whittney C.

6 pack bags

I purchased this meal management system at the expo during the Ronnie. I have been eyeing them for the past couple months but heard they had good deal on them during the expo.

I am absoultely in love with it. It helps me get through my busy day and I have all my nutrition readily available. The cool packs keep the food fresh for hours. You can see it has room for post workout shakes, nutrition bars, supplements, etc.

Here is a picture of me rocking my cooler. Most people think I am traveling or heading out of town but I just inform them it's my lunch ;)



It's 80% diet. Might as well make it as easy on yourself as possible.

Happy eating clean!

- Whitt

To Figure Or Not To Figure

After my last show I was given the suggestion to attempt figure due to my muscle size. Here is my thought process on the issue.

Pros -
- I love to train hard
- I love to lift heavy
- My body naturally builds muscle easily
- It is more along the lines of my genetics
- I get to eat more
- It is less subjective than bikini
- No stupid booty shaking
- I do not have to as much cardio and can lift more than 5# dumbbells

Cons -
- Not a fan of the posing as much
- I will have a much larger muscular upper body
- I appeal more to the feminine side of bikini
- I won't be able to compete for awhile due to much more training

When I break it down, it makes sense to pursue figure. I get scared when I look at the competition photos because they seem so hard.

But then I look at how these women look in everyday life, and seriously who would not like to look super fit and healthy and they still are quite sexy.

I am going to attend Bombshell camp and see what they suggest. If I am honest with myself, it appears my options are pursue bikini and have a low calorie strict diet filled with lots of cardio and limited weight training and still maybe never succeed in the competition circuit or pursue figure and get to eat more and train hard and lift heavy and maybe have a shot. I will just trust my coaches and see what they feel is best for me. Anxious and super excited for camp!
- Whitt