#Vmfityear2014 Fit for the Holidays 6 Week Program & Gluten Free Protein Cheesecake!

I can not believe it is already coming to the end of 2014! This year has definitely gone by so fast!And with that, I present to you the LAST of the #vmfityear2014 workout programs!

Fit for the Holidays

This is a 6 week program that officially starts on November 23rd, but you can really start whenever your heart desires!
The 3 winners will be chosen the first week of January 2015!

In this plan you get:

• full calendar of at home/gym workouts 
• fit life tips
• progress pages
• food log pages
• grocery guide
• Chances to win:
• 2 Boxes of Quest Nutrition Quest Bars + Quest Apparel Shirt
• Food Product from P28!
• You Fresh Naturals coco nutbutter!

All for $8!

There are going to be a mi of FAT BLASTING high intensity workouts as well as STRENGTH and lean muscle building! I know the holidays are full of temptations, goodies, FOOD galore, and happiness and joy :P BUT if you stick with these intense workouts, all the progress you've made this year shouldn't be too badly affected! Keep active, keep consistent, and you'll get to your goals! I always let myself enjoy the food I love, as long as I still KILL it in the gym!

So what are you waiting for?! Commit to a FIT holiday season! Be a beast in the gym, or at home, and get ready to blast fat, build muscle, work up a sweat, and be FIT FOR THE HOLIDAYS!

 

Protein Cheesecake - 2 Versions!

Version 1 Ingredients:

• 2 eggs
• 1/2 cup nonfat Greek yogurt 
• 3/4 cup 2% cottage cheese 
• 1 scoop @questnutrition vanilla protein powder 
• 1/4 tsp baking soda, 1/4 tsp baking powder 
• optional: berries to mix in, sweetener if your protein powder isn't very sweet!

Method: Blend the cottage cheese, eggs, Greek yogurt together very well. Mix in the protein well. Stir any additional add-ins like berries last. Pour into a sprayed baking dish (the smaller diameter, the taller the cake!! 

Bake for 30 mins at 350 F or until knife comes clean. Let cool in room temperature for an hour or so, then let chill in the fridge for a few hours before eating.

Macros

1 slice of 8: 87 cals, 2 fat, 10.8 carbs, 7.6 protein 

WHOLE CAKE : 696 cals, 6.2 fat, 86.3 carbs, 61.2 protein 

 

Version 2 Ingredients: 

• 2 eggs
• 1/2 c pumpkin canned 
• 1 cup 2% fat cottage cheese 
• 2 cup nonfat greek yogurt 
• 4 TBS pb2 powder
• 2/3 cup whey protein
• optional additional sweetener if your protein isn't as sweet and delicious as @musclegauge 

Method: blend all liquid ingredients together, then mix well with dry. Pour into a deep circle baking dish (smaller than an 8-9 inch baking dish, there WILL be batter leftover! You can make individual cheesecake muffins out of the leftover batter!) Bake at 350 for 50-60 mins, until it doesn't jiggle when you shake it. Let it cool in room temperature for a bit. Then let cool in fridge for at least 3 hours. Top with whatevaaa you want! The deeper your baking dish and smaller diameter, the taller and thick your slice will be

Macros:

WHOLE cheesecake without crust: 1083 cals | F: 16.9 g | C: 50.2 g | P: 178 g. 

1 slice out of 8: 135 cals | F: 2.1 g | C: 6.3 g | P: 22.3 g. 

#Vmfityear14 October Month Workout Plan: HALLOWEEN SLIMDOWN!

HELLO OCTOBER! Oh my goodness the months are flying by! How are YOU doing so far this year? Getting to your goals? Working hard? Or maybe not so hard? Well it's time to CHANGE that. Change for YOU. Do you have a goal that you envision yourself in? Why not put in the work to GET there! You have all the tools you need to get to where you want to be, you just need some self motivation to push yourself to get there. Remember, you only get the results from the work you put INTO yourself.
So why not start NOW. Get ready for this month's new plan,

HALLOWEEN SLIMDOWN

[Random note: Hope you all are subscribed to my new YouTube Channel, where I'll be posting a bunch of videos of workouts in the gym, at home workouts where I workout WITH you, baking and cooking in the kitchen, as well as random vlogs and lifestyle tips!]

In this plan like in all the others you get:

• full calendar of at home/gym workouts
• progress pages
• food log pages
• grocery guide
• chances to win:
• 2 Boxes of Quest Nutrition Quest Bars + Quest Apparel Shirt
• Food Product from P28!

All for $6.50!

Get ready for some HIGH INTENSITY workouts right here, full of jumping actions mixed with some light weights, to get that heart rate going and that fat BLASTING.
If you cannot perform some moves, like a burpee or mountain climbers, I have added a slight modification in there, but if you cannot do them AT ALL due to physical limitations, then this might not be the plan for you! But you can always try any of the other #Vmfityear14 Month Workouts to focus on building strength in the gym to jump start your journey!

So what are you waiting for?! You've got 1 month til the big Spooky Holiday, so grab your program, some light weights, and get to work! You'll be addicted to the sweat and the change you'll see.

Vmfityear2014: Strong and Sexy September

Hello everyone!

Ready for the latest edition to #vmfityear2014 ?!!? Check out

STRONG AND SEXY SEPTEMBER

You know the drill for the #Vmfityear2014 plans!

• calendar full of: gym workouts AND at home workouts
• progress pages
• food log pages
• grocery guide
• PRIZES! 
• You can win Quest Nutrition Quest Bars or P28 products!

This edition's workouts will be focused on building that STRENGTH, and "toned" look that a lot of ladies out there look for! Don't be afraid to hit the weights! They'll mold and form your bodies in AMAZING ways!
Then be on the lookout for next month's edition, Halloween Slimdown! Which will target on blasting the fat before the end of the month!
Who's in it to get STRONG and SEXY this month?!

What are you waiting for?! Purchase below for $6.50!

Gluten Free Almond Butter Cookies and #Vmfityear2014 Fit May: Bikini Blast Into Summer!

WOW - Can you believe it's already almost MAY?!?!  
That's RIDICULOUS. I can still remember this exact time last year, it feels like like summer was here not too long ago! Ah, but that means stress of finals week is upon me and I'll be in the library allll day every day. To relieve some stress, I baked some delishhhh almond butter cookies <3
Who doesn't love nutbutter cookies? If you don't... I'm sorry I can't talk to you....

Teehe just kidding.. but seriously. When someone tells me they don't like peanut butter or almond butter, my face is like WHATTTTT?!?!
For all those who DO love it, check out this Gluten Free Almond Butter Cookie recipe! Below!
WITH a hidden ingredient ;]

But FIRST, of course, with the coming month, comes a new #VMFITYEAR2014 CALENDAR!  
 So read more about the new May Plan: FIT MAY: BIKINI BLAST INTO SUMMER and for the new recipe!

Gluten Free Chocolate Cake Bites & #Vmfityear2014 Fit&Strong April!

Hope you've all been rocking the monthly fitness plans for #vmfityear2014 so far!

Here's the new FIT&STRONG APRIL month as well as a DELICIOUS RECIPE!

January Bounce Back Winners and February #VMFITYEAR2014!

I bet you all ROCKEDDD January's plan! Hopefully it pushed you and made you sweat!
Check out the 3 winners of the prizes and get your February plan now!

#Vmfityear2014 January: Bounce Back Plan

It's here!

#VMFITYEAR2014

Your Fittest Year Yet

This is the January Bounce Back Edition!
Ready to get those New Year Resolutions underway? Ready to actually COMMIT to them and follow through?!
Make this a LIFESTYLE change. Not a temporary plan, but a jumpstart to the rest of your life, where you'll feel confident in the body you have, and continue to improve it daily!

 Read a bit more about the plan here

Each month will have:

• Calendar full of workouts
• Grocery Guide
• Progress Pages
• Food Logs
• 3 Chances to win monthly prizes from either Quest Nutrition, P28Foods, or You Fresh Naturals!

All for $8.50
Very reasonable considering some personal trainers can charge up to $200 a MONTH!

What are you waiting for? Commit yourself to FIT!


<3 vmfitness
Josie Mai
JosieMaiFitness LLC

 

HELLO WORLD! #vmfityear2014 and GIVEAWAYS!

Hello hello hello!

If you don't follow me on instagram or twitter, then you probably think I've fallen off the face of the earth! Well don't worry I'm RIGHT HERE!

Been swamped getting back into college life, homework, exams, attempting to be social :P, and more. It's been a whirlwind! But things are finally starting to calm down with the end of the semester and Christmas break coming around!

Well an update with me.....

I took a break from macros.
I tried intuitive eating.
Started overeating a little bit more and more.
Backtracked slightly the progress that I had made over the end of the summer.
Really wanted to reach the balanced lifestyle of intuitive eating: eat when I'm hungry, don't when I'm full, but it seems like my mind wasn't in the right place, so I had to go back to IIFYM for a while.
Just got back from a week cruise vacation getaway where I definitely enjoyed the relaxation, sun, and FOOD. While on my cruise I started reading "Intuitive Eating" to try to learn more about why I feel the need to overeat and how exactly I can STOP it. It's been helping and the book is a great read! For anyone dealing with dieting issues or yo-yoing and how to stop for GOOD, I definitely recommend this book to read!
Taking it day by day trying to get in tune with my body and simply just eat for fuel, and not overstuff myself like a Thanksgiving Turkey!

So yup that's what I'm doing now!
Obviously.. I'm not very consistent. I have ups and downs, progress and backtracks, but that's life. It's never perfect! And I know you all share similar experiences! I don't want you to think you're failing or are a failure because you can't stay on track. Just know it's part of the lifestyle journey and process. You haven't failed, you've just learned ways that haven't worked!
Keep going. You'll make it.
It's a journey. It's not a set path. There will be bumps on the way, but you CAN and WILL make it.

NOWWWW
What exactly is this #vmfityear2014??

What do I have in store for YOU ALL and MYSELF for the 2014 year?!!?
Well not only is it a new year, but it's also MY 21ST BIRTHDAY ON JANUARY 2!
So I needed to come up with something AMAZING this year!
Like a COMEBACK YEAR.

 

That's right, I've been working on something realllll special for you all!

I know this last month is always tough with the holidays and whatnot, and you end up starting the new year fluffy, guilty, out of shape, and ready for New Years resolutions. I wanted to do a challenge for you all, but decided not to for winter because I want you all to SUCCEED! And we all know how those holiday temptations and gatherings can get! So I present to you :

#vmfityear2014

 

EVERY SINGLE MONTH 

I'll be releasing a program with:  

• Monthly calendar:
• FULL of workouts to get you ON TRACK TO THE FITTEST YOU YOU CAN BE! 
• grocery guide
• #vmfityear2014 journal for progress updates
• food log 

Andddd each month there will be 

• ️ONE WINNER that will receive 2 QUEST boxes OF THEIR CHOICE as well as an article of  Quest apparel! 
• ONE WINNER that will receive P28 Food Products  (either bagels, bread, nutbutter, or wraps!)
• ONE WINNER that will receive a delicious nutubtter from You Fresh Naturals!

That's right: 3 WINNERS EVERY MONTH!

WHO WOULDNT LOVE THAT! 

Rules will be in the monthly plan on how to win the prize for that month!

Do you want to get back on track, bounce back from the holidays, and make a LIFESTYLE change?!? This isn't a diet. This won't be a quick scheme. I'm trying to prepare you for LIFE.

A Lifestyle Change.

Then get ready for DECEMBER 26, 2013 when I'll be releasing the first month: 

JANUARY: BOUNCE BACK 

There WILL be a price for the monthly plans, I'm aiming around $7 to $9!! 

 Which if you ask me is pretty SWEEET considering some month plans are anywhere from $50-$200! But I GOTCHU, I'm a broke college student too! Are you IN?!?? 

Mark your calendars for Dec 26, and give yourself the present of a New Years resolution you'll stick to!!! 

@vmfitness Q&A and #Vmfitpenpals Around the World

 #VMFITPENPALS

Around the World

Here's a brief overview from an Instagram post I shared a few days ago!

Social Media GALORE, Week 3 Update, and Supps

HELLO HELLOOOOO

Small update for you all!

Don't know if you noticed the new side bar of all my different social media, but YEAH! Check it out!
Now I have a:
BLOG, Instagram, Youtube account, Twitter, Tumblr, and Pinterest!
CRAZYYYY

Hmmm now all that's left is a facebook..... hehe just kidding I think the social media world may get sick of me soon enough!

Check out my new YOUTUBE VIDEO HERE about my updated supplements! This time I actually tell you why they're beneficial, so I hope it helps!! <3

And now for a little update:

Not yet where I want to be, but working hard every day to get there. 

Taking some progress pics for the coach @mrgeecue from Instagram this morning! Came across this quote and I love it. It all comes down to YOU and what YOU do behind the scenes when no ones watching. Will you grab that cookie? That cupcake or donut? Or will you say "NO, be proud of yourself, wake up tomorrow feeling ACCOMPLISHED, HAPPY, and STRONG that you resisted". Ill choose the latter please!! I could have easily eaten greasy fried tortilla chips at work yesterday, especially because I was in a bad mood about certain tables, but I told myself NO, what you do in private, will show on that stage. Do you want to regret all the things you could have NOT DONE while you're up on that stage in that Itty bitty bikini? NO! This applies to all of you too!!! Spring and summer is around the corner, full of beaches and half naked frolicking!! Do you want to regret all those things you did that cheated yourself of your goal? NO!! Not saying be strict and 100% pound town all the time, but don't set yourself back farther from your goals! KNOW WHAT YOU WANT, know WHAT YOU GOTTA DO TO GET IT, then, DO IT!! You got this #fitfam !!!

Gotta take some measurements now and all that jazz to see how much I've progressed [or if I haven't :O] over the last few weeks! Eek fingers crossed...

Once I get closer to my competition, I WILLLL share when and where it is, just in case you want to come out and support me! I would love to meet my wonderful supportive fit fam!!
I have a new plan now, more strict diet plan, and yesterday was the first day I adhered to it 100%!! SOOOOOO if every day for the next ____ weeks goes like yesterday, I should be seeing some AMAZING changes! AHHH wish me luck!

Bikini Competition

IT'S DECIDED.

I'm going to compete this summer.

Not yet decided which show exactly, BUTTT they will be in the Bethesda or Rockville, MD area!

If any of you are in that area, I would LOVE to have your support and meet some of my wonderful fitfam that I only get to encounter over instagram! It could be like a happy instagram family reunion :P

I've already started a new program and meal plan with my coach, Nate, @mrgeecue on Instagram.

Above is my current photo I posted last week on Instagram! 

Can't wait to see what changes happen to my body.

I'm excited to push myself, challenge myself, learn more about my body, and grow on the inside and outside.

A lot of you may be asking,

WHY.

 Why go through the stress, the ups and downs, the emotional breakdowns, the strict diet, the tough training, just to be judged on stage about 3/4 naked, on physical appearances on what others deem as beautiful or perfect in an activity that seems shallow and vain?

Well ladies and gents, it's not because I EXPECT TO WIN OR PLACE.

No no not at ALL.

I'm going in not expecting anything of that sort.

You wanna know why I want to do this?

I want to do it

FOR ME.  

To be able to conquer one of the things on my bucket list, to push myself to the limits. 

I want to push my body to places it's never been before, push my mind and willpower to the outmost limits. To take my low confidence, and build it up high enough to throw aside my stage fright, and strut my stuff out there for the world! Half naked.... :O

I want to be able to walk onto that stage, and LOOK like I belong on that stage.

I'm proud to say I've gotten a good control on my binge eating and haven't had a large episode in a while, and with that accomplishment, it's time to set another.

This is a dream of mine. 

This is a GOAL of mine.

I want to see where my body can go. I want to go to the next level with connecting my mind to my body, with saying NO to foods that aren't healthy to me, and this competition is exactly what I need to push me to do it. 

A goal without a deadline is just a dream

So this is my deadline.

I have the possible dates, but I won't share exactlyyy in case unexpected things come up...

When the date does come and go, I'll be able to say:

I have the power to say no to foods that aren't good for my body.

I have pushed myself to the limits, mentally and physically.

I am confident in my body and I am beautiful inside and out.

I am no longer afraid of the unknown. 

I am stronger than I ever was before.

I can commit & stick to a plan.

I worked my hardest, brought my best, and I made it.

That is why I am doing this. To be able to say all those things up there.    

And just by stepping onto that stage... In my eyes, I've already won. Going through this whole process, this journey of the Bikini Competition Prep, that will be my biggest accomplishment yet. Going through all the highs, the lows, the good and the bad days, all for one, satisfying moment, all of that for just one day.

Yeah, I think that moment will be the highlight of my life.

And I think these next few months will be worth it.

To be able to say all the things I've listed up there, to feel more confident and radiant inside and out, to be able to say "Yes, I was compared to some of the fittest girls out there on stage, and looked like I belonged up there too...."

To me, I think it'll all be worth it....

Stay tuned, I'll hopefully post a lot on my journey to the stage for all of you fitfam to follow along, and who knows, inspire some of YOU to reach for your biggest dreams and goals!
I'll even try to set up that Youtube account of mine and upload videos of my journey! I think it'd be so great for you all to kind of experience it with me!

  

It's going to be a very #vmfityear indeed :P

I'm Gonna WHAT?!?! And Twitter

 

YEAHHHHHHHHHH

I can't believe it either.

"WHAT JOSIE?! You're gonna COMPETE?! What's wrong with you?! You can barely stick to a month long plan and now you're gonna dedicate the who knows how many weeks to prepare for a bikini competition?! Are you CRAZY?!"

Yes fitfam, yes I am.

I still can't believe it either.

I've always dreamed of competing, but I never knew I'd actually get the guts to commit to it! This is just a short intro to let you all know that I AM PLANNING ON A COMPETITION THIS SUMMER!

Stayyyy tuned fit friends... stay tuned...

Until then...

FOLLOW ME ON MY NEW TWITTERRRRRRRRRR.

Some randomness of VMFITNESS :P

TWEET TWEET ME

#VMFITYEAR Food Plan

Again, repost of my earlier 16 week plan! That post messed up my blog layout! So here it is again!


To see my workout plan, click here

------------------------------------

--> FOOD/ MEAL PLAN:

PHASE 1 – BUILD – 2 weeks - around 1800-2000 calories a day

·      Carbs included in:

o   Breakfast

o   Post workout with shake

o   Post workout meal

PHASE 2 – BUILD – 3 weeks - same calories from phase 1

·      Carbs included in:

o   Post workout with shake

o   Post workout meal

PHASE 3 – BUILD & LEAN – 3 weeks - High: 1800-2000 calories, Medium: 1700, Low: 1500, No: 1400

·      Carb cycle: 1 high, 2 medium, 2 low, 2 no

SPRING BREAK – 1 week - WISDOM TEETH REMOVAL – LIQUID/SOFT CLEAN DIET

PHASE 4 – LEAN – 3 weeks - High: 1700-1800 calories, Low:1600-1700, No: 1400

·      Carb cycle: High, Low, No - repeat

PHASE 5 – LEAN – 4 weeks - Low-No: 1400-1500 calories, High: 1700

·      Carb cycle: 3 days low-no, 1 day high – repeat

4-5 meals a day – I like to eat a bit fuller meals, so I won't be eating every 2 hours. More like 2-4 hours. Instead of 6-7 meals with fewer cals, I'll be having 4-5 with a bit fuller calories. 

IF YOU CLICK THE IMAGE, IT WILL BECOME LARGER! 

• During the building stage I'll have proteins and carbs high, fats low.

• During the carb cycling stage, my low days will have higher fat for energy and low carbs, and the opposite on high carb days. Protein still high.
• I'll have a separate post when it gets closer to the lean out stage on how my meals will be different with the carb cycling implemented  

• I'll be having Breakfast, Lunch, Snack, Post W/O shake, Dinner [sometimes the snack may be in a different order]
• Lots of veggies in every meal
• Will be going STRICTLY GLUTEN FREE [due to thyroid]
• due to thyroid conditions, will NOT be eating any soy products or raw goitrogenic foods
• Carbs post workout & breakfast choices: GF oats, sweet potato, brown rice, GF pasta, brown rice cakes, fruit, etc [good complex carbs]
• Protein choices: eggs, chicken breast, turkey breast or ground turkey, sirloin, shrimp, salmon, tilapia, whey protein, etc.
• Fat sources: nut butters, avocado, egg yolk, nuts, flax oil, coconut oil 
• Snack can be whenever you're hungry, can be after lunch, before lunch, after dinner, whenever!
• I'll try and post all my food on Instagram for all of you to get some ideas from! :D  

 I am keeping my calories HIGH

I don't usually count calories and you alll know how much I advocate that! So I won't be using any kind of calorie counter, just "eyeballing" my portion sizes and guestimating.

Some reasons to keep your calories high during the first few weeks of your program:

• If you eat too few calories, your body will go into starvation mode, causing it to HOLD ON TO ANYTHING IT DOES GET as fat to protect itself! NO GOOD
• If I reach a plateau, I can either decrease my calories or increase my workouts. 
• Imagine if you're already on a dangerously low deficit of 1100-1200 calories. You decrease to 1000. Now you've reached another plateau. Do you think going down to 900 or 700 will be good for you? NO. So think about it in the long-term! 
• This will help your body continue to bust through plateaus while still having enough food to sustain yourself and be healthy
• It's going to be higher in the beginning because I want to BUILD muscle, therefor I can't have too big a deficit in calories! Then as the phases go on and I want to lean, the added cardio will make the deficit, NOT lessening food calories drastically to dangerous levels.
• It is better to have a deficit from WORKING OUT, rather than decreasing food intake! If you decrease the food intake drastically, this can 
• make you catabolic - or break down your hearearned muscle
• be harder to get to maintenance mode
• starvation mode
• stall your metabolism

----------------------------------------------------------------------

This is my big plan for 2013! 

What do you all think?? I'm hoping to see some MAJOR changes! And I'm very excited! I've been SLACKING off SOOOOO hard these past few weeks/months, and it definitely shows! And with my new SLOW metabolism from killing my thyroid, it's going to be ESPECIALLY hard trying to lose all the extra fat I've accumulated. But I'm keeping my head up, trying to be positive, and hopefully everything will take care of itself!

So are you going to join me to a fab fitter 2013 year? I hope so! 

Remember, these numbers are for ME and my current body weight and goals, switch yours around accordingly! And my schedule is based off MY needs, and are scheduled around my classes, when I work, and what foods work best for my body. Please make adjustments where needed!