Category Archives: Cooking – Recipies -Meal Prep

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Contest Prep Success Guide

Contest-prep-success-guide-7
Contest-prep-success-guide-

 

CONTEST PREP SUCCESS GUIDE
CONTEST PREP SUCCESS GUIDE
Contest Prep Success Guide Book, Back Cover
Contest Prep Success Guide Book, Back Cover

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  • CONTEST PREP
  • SUCCESS GUIDE
  • Northwest competitor preparation resource guidebook for
  • Bodybuilding, Figure, Fitness, Bikini, Physique, & Classic Physique
  • Competitions in the Northwest
  • DO YOU WANT TO COMPETE BUT DON’T KNOW WHERE TO START?Get the info and resources you need or the find out where to get it.
  • INCLUDES:
  • Resource directory listing links
  • Event schedules & links
  • Checklists
  • Tricks
  • Tips
  • and much more..

JEREMY WILLIAMS, Promoter, Judge, Coach, Competitor, Publisher. Williams Productions NW Fitness Magazine

Available in: Printed Paperback Book & Digital eBook

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Digital eBook – Contest Prep Success Guide – eBook digital download. 1.99

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Paperback Book – Contest Prep Success Guide – eBook digital download. $ 9.99

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Digital eBook – GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – 264-page Digital book (ebook version) – A balanced approach to transforming your body & maintaining new levels of HEALTH, FITNESS & ENERGY. By Jeremy Williams – $14.99

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Paperback book – GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – 264-page Paperback book – A balanced approach to transforming your body & maintaining new levels of HEALTH, FITNESS & ENERGY. By Jeremy Williams $29.99

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Additional daily program support for the: GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – You will receive 8 weeks worth of additional info for each day of the program. 56 extra emails with extra explanations, demonstrations, motivation, inspiration, and to answer common questions at critical points. [$9.99 per month x 8 weeks (2 months) = $19.98]

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Get On Point Bundle Package – Set yourself up for success with the Get On Point Bundle package. Includes: Get on Point Paperback and digital ebook as well as the additional daily program support.  $64.96 -10%  bundle package discount. You save $6.50. Get On Point Bundle Package = $58.46

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Contest preparation coaching: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic Physique.  Presented by Jeremy Williams

Contest Prep coaching. Paid in full option. All inclusive – Contest prep coaching for a show within a 12-month time frame. Assessment, goal evaluation, custom meal plan, custom resistance training plan, custom cardio plan, posing guidance, custom peaking guidance, weekly assessments, consultations & updates, available for daily questions via phone, text, email. Post contest nutrition/training plan included. This package includes the Posing membership at no extra charge for the duration of the contest prep your being coached for under this package. 599.00  Click Here to REGISTER NOW


Contest Prep coaching – Monthly coaching fee option. All inclusive – Contest prep coaching for a show within a 12-month time frame. Assessment, goal evaluation, custom meal plan, custom resistance training plan, custom cardio plan, posing guidance, custom peaking guidance, weekly assessments, consultations & updates, available for daily questions via phone, text, email. Post contest nutrition/training plan. This package includes the Posing membership at no extra charge for the duration of the contest prep that you are being coached for under this package. $199/month 199.99 Click Here to REGISTER NOW

Consultation / Assessment / Evaluation / Initial custom program / Private posing coaching session 49.99 Click Here to REGISTER NOW

Contest Prep seminar (An overview of the elements of contest preparation) Includes posing class practice. outlining the various aspects of competing in a: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic Physique competition. A deeper look into what it takes to do well at competition  Click Here to REGISTER NOW

This seminar will give you knowledge, insight and a new perspective on many elements relevant to physique type competition preparation. It is my intention that with this newly gained wisdom, you will have a broader-based understanding with more depth to better manage your bodies in a safe predictable manner.

  • DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.
  • What are all the elements of contest preparation?
  • What class should you do?
  • What resources are available to me?
  • What are the various contacts and experts in the NW that can assist me and the differences?
    • events / promoters
    • trainers
    • diet / nutrition
    • posing
    • judging
    • contest prep coaches
    • suits
    • contest tanning
    • photography
    • sponsorships
    • teams
    • hair
    • make/up
  • What are the various expenses involved with competing?
  • How much time do I need?
  • Exercise program design & monitor
  • Posing, elements of competing, hiding weakness, showcase strengths
  • Peaking for the show….final weeks, final week, final days, the day of competition, (diet, training program)
  • Optimal: 4-5 mo pre-contest, & 1-2 mo post contest diet coaching.  No less than 3 months unless we talk about it and approved. No discounts for less prep time, its actually more work on both of our parts.Learn skills and various tools to properly assess and make an unbiased self-evaluation of the changes you will need to make in your physique to be contest ready.
  • Manage your offseason diet and training with the purpose of optimizing organ functions, hormone balances and in turn muscular gains and fat loss.
  • Set yourself up for a successful pre-contest diet that empowers you with the knowledge and ability to effectively manage sticking points. Learn multiple interventions to break through these sticking points.
  •  What should you be doing 6 weeks out? 3, 2 & 1 week out, as well as the day of the show.
  • Learn what you should be doing those last days of contest prep in terms of diet, training, and hydration.
  • Following the contest, you should be able to properly assess many metabolic functions and have a systematic plan to restore any imbalances and deficiencies.
  • Design weight training & cardiovascular training programs to coincide with various phases of your diet.
  • Posing tips and guidance
  • Learn how to peak right every time without the use of diuretics and dramatic fluid shifts, drastic and unsafe, electrolyte imbalances.
  • Take the guesswork out of “Carb loading”

Click Here to REGISTER NOW


Open posing class/practice: $25  DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.


Posing membership – $74.99 per month. 4 posing classes per month DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.

 


8 Week Transformation program and online coaching

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the eight-week transformation program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$199


Online Coaching – 3 Months

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the 3-month online coaching program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$289


Online Coaching – 6 Months

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the 6-month online coaching program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$549


Online Coaching – 12 Months

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the 12-month online coaching program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$999


Supplement Starter Package (Thermogenic fat burner, appetite suppressant, energy, mental clarity, protein supplement) By Altered Image Supplements

  • Thermo-Alert (retail value $24.99)
  • Stamina-Elite (retail value $24.99)
  • Gourmet Blend Protein Powder – 2-pound Chocolate flavor (retail value $29.99)
  • Gourmet Blend Protein Powder – 2-pound Vanilla flavor (retail value$29.99)

Total retail value = $109.96
Your price with 25% off starter package discount = $82.47  (You save $27.49)

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$82.47 


Maintenance protein package 

Three bags of Gourmet Blend Protein Powder (2 pounds per bag. Total =  6 pounds)
Flavor options (chocolate or vanilla ) By Altered Image Supplements

  • 3 chocolate
  • 3 vanilla
  • 2 chocolate 1 vanilla
  • 2 vanilla 1 chocolate

Total retail $29.99 per bag value for qty of 3 bags = $89.97

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Your price with 10% off maintenance protein package discount = $80.97  (You save $9)


Thermo-Alert (retail value $24.99) By Altered Image Supplements

Thermogenic fat burner for boosting energy levels, raising your metabolism

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$24.99


Stamina-Elite (retail value $24.99) By Altered Image Supplements

Train harder, longer, more focused, and recover faster.

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$24.99


Gourmet Blend Protein Powder – 2-pound bag (retail value $29.99 per bag) By Altered Image Supplements

  • Promotes lean muscle & strength
  • Supports recovery
  • Mixes well & Tastes great

Flavor options (chocolate or vanilla )

Click Here to Order NOW

$29.99


 

ORDER BELOW…

Williams sisters - pina colada - smoothie

Williams Sisters All natural Pina Colada

Williams Sisters All natural Pina Colada

Williams Sisters All natural Pina Colada Ingredients:

  • One whole coconut, water, and meat
  • Pineapple
  • Coconut/almond milk
  • Greek yogurt
  • Flaxseed oil
  • Coconut flakes
  • Banana
  • Ground flaxseed
  • Honey
  • Ice
  • Vanilla flavored Gourmet Blend Protein Powder ( Altered Image Supplements )

 

Peanut Butter Protein Balls

Peanut butter protein balls

Base ingredients for peanut butter protein balls:

  • 1/2 Cup Gourmet Blend Protein Powder. (Altered Image Supplements)
  • 1/2 cup oats
  • 1/2 Cup peanut butter

Optional extra ingredients for taste, texture,  and added nutrients:

  • Cinnamon
  • Granola
  • Honey
  • Agave Nectar
  • Almond butter
  • Flax seeds
  • Wheat germ
  • Walnuts
  • Cheerios
  • Figs
  • Dates
  • Chocolate chips
  • Coconut flakes
  • Raisens
  1. Mix all ingredients together in a large bowl
  2. Roll into balls
  3. Optional: Roll on a plate of coconut flakes to coat the outside for added flavor, texture and appearance
  4. Enjoy

Smart Recipies - NW Fitness Magazine

Smart Recipies

Smart Recipies - NW Fitness Magazine
Smart Recipies – NW Fitness Magazine
Smart Recipies 2 - NW Fitness Magazine
Smart Recipies 2 NW Fitness Magazine
Smart Recipies 3 - NW Fitness Magazine
Smart Recipies 3 – NW Fitness Magazine
NW Fitness Magazine- Healthy Recipes

Mango salsa

Ingredients

  • 2 ripe mangoes chopped
  • 1 red bell pepper diced
  • 1/4 red or white onion diced
  • 5 Tbs fresh cilantro chopped
  • 1/2 jalapeño pepper seeded and minced
  • 2 limes juiced
  1. Combine all ingredients in a mixing bowl. Let stand for 1 hour or serve immediately.
  2. Serve over fish or with tortilla chips

Tip on keeping cilantro fresh:

Make your fresh cilantro last longer

Place leftover cilantro in a water glass with stems submerged in 1/4 c of water. Store in refrigerator and replace water as needed.

How to make the most of your lime

Place the whole lime on a countertop and roll your palm over it to help release the juices. Then slice the lime and squeeze. You will have more juice and flavor by using this technique.

Getting the most from a mango

1) Find the center of the pit and run your knife just on the outer edge of the pit, slicing straight down
2) Repeat on the opposite side
3) Score your mango making slits in both directions but not slicing through the skin

4) run your knife between the skin and the fruit, releasing the scored pieces
5) If you want to use all of the fruit, slice the skin off of the pitted piece and carefully trim off the excess fruit


Cauliflower Mashed Potatoes Substitute

  • 1 large head cauliflower, cut into pieces
  • 3 cups low sodium chicken broth
  • 3 tablespoons butter substitute
  • ½ Cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • salt and pepper to taste
  1. Bring cauliflower pieces and low sodium chicken broth to a boil in a large saucepan over high heat. Reduce heat to medium, cover, and simmer for about 10 minutes. Allow cauliflower to simmer until soft. Reduce liquid to about half (10 minutes).
  2. Remove mixture from heat and add butter, Cheddar cheese, and Parmesan cheese. Mash with a fork or potato masher until the cheeses have melted and the cauliflower is smooth.
  3. Season to taste with salt and pepper.
  • Servings Per Recipe: 4
  • Per Serving:
  • Calories: 260
  • Total Fat: 20g
  • Cholesterol: 56mg
  • Sodium: 400mg
  • Total Carbs: 12g
  • Dietary Fiber: 5g
  • Protein 14g

Vegetarian Lasagna

  • 1 (16 ounces) can diced tomatoes
  • 1 (16 ounces) package instant lasagna noodles
  • 1 bunch fresh spinach, washed and chopped
  • 2 large carrots, shredded
  • 2 large zucchini, diced
  • 2 summer squash, diced
  • 1 large eggplant, diced
  • 1 large head broccoli, cut into florets
  • 2 teaspoons dried oregano
  • salt and pepper to taste
  • 1 cup shredded mozzarella cheese (optional)
  • 1 cup low fat ricotta cheese (optional)
  1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease one 9×13 inch baking dish.
  2. Place a layer of tomatoes in the bottom of the baking dish, followed by a layer of noodles, spinach, carrots, zucchini, summer squash, eggplant, and broccoli. Season to taste with oregano, salt, and pepper. Repeat layering of ingredients until all are used up. If using cheeses sprinkle over broccoli layers and on top of the dish.
  3. Bake at 375 degrees F for 25 to 35 minutes.
  • Servings Per Recipe: 6
  • Per Serving
  • Calories: 380
  • Total Fat: 10 g
  • Cholesterol: 30 mg
  • Sodium: 400mg
  • Total Carbs: 50g
  • Dietary Fiber: 10g
  • Protein: 20g

Easy Roasted Vegetables

  • 1 butternut squash cubed
  • 2 red bell peppers seeded and diced
  • 1 sweet potato or yam peeled and cubed
  • 3 Yukon Gold potatoes cubed
  • 1 red onion quartered
  • 1 tablespoon chopped fresh thyme
  • 2 tablespoons chopped fresh rosemary
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • salt and freshly ground black pepper
  1. Preheat oven to 475 degrees F.
  2. Combine the squash, red bell peppers, sweet potato or yam, Yukon Gold potatoes

and red onions.

  1. In a separate bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated.
  2. Cover roasting pan with tin foil and spread vegetables evenly on pan.
  3. Roast for 35 to 40 minutes, stirring every 10 minutes, or until vegetables are cooked through.
  • Servings Per Recipe: 12
  • Per Serving
  • Calories: 120
  • Total Fat: 4.7g
  • Cholesterol: 0mg
  • Sodium: 45 mg
  • Total Carbs: 20g
  • Dietary Fiber: 3g
  • Protein: 2g

Dijon Chicken

  • 4 chicken breast halves or 4 chicken thighs
  • 2 teaspoons salt
  • 2 tablespoons butter substitute or butter
  • 3 cloves garlic, chopped
  • 3 tablespoons Dijon mustard
  • 2 tablespoons white wine
  • 2 cups seasoned dry bread crumbs
  1. Preheat oven to 350 degrees F.
  2. In a small skillet sauté butter, garlic, mustard, and wine together for 3 to 4 minutes over medium-low heat.
  3. Spread mixture over chicken.
  4. Place breadcrumbs in a shallow dish and dredge chicken in crumbs. Place coated chicken pieces in a lightly greased 9×13 inch baking dish.
  5. Bake at 350 degrees F for 1 hour or until chicken is cooked through and juices run clear.
  • Servings Per Recipe: 4
  • Per Serving
  • Calories: 600
  • Total Fat: 25g
  • Cholesterol: 150mg
  • Total Carbs: 40g
  • Dietary Fiber: 3g
  • Protein: 55g

Ginger Adobo Chicken

  • 1 about 3lbs whole chicken cut into 8 pieces
  • 1/2 cup light soy sauce
  • 3/4 cup distilled white vinegar
  • 1 bulb garlic peeled and crushed
  • 2 tablespoons thinly sliced fresh ginger root
  • 2 bay leaves
  • 1/2 tablespoon black peppercorns
  1. Combine the chicken, soy sauce, vinegar, garlic, ginger, bay leaves and peppercorns in a pot. Bring to a boil over medium heat, reduce heat to a simmer. Cover the pot and simmer for 30 minutes mixing every 10 minutes.
  2. After 30 minutes, remove the lid and cook until liquid has reduced to half.
  3. Serve chicken hot over steamed rice and drizzle with reserved sauce.
  • Serving Per Recipe: 6
  • Without rice
  • Calories: 500
  • Total Fat: 34g
  • Cholesterol: 140mg
  • Total Carbs: 5
  • Dietary Fiber: 1g
  • Protein: 44

Turkey Meatloaf

  • 1 1/2 lb ground turkey
  • 1 small onion, minced
  • 2 stalks celery, minced
  • 3 cloves garlic, minced
  • 2 teaspoons chopped fresh basil
  • 1/4 cup Parmesan cheese
  • 1/2 cup Italian breadcrumbs
  • 2 egg whites or 1 whole egg
  • 1/4 cup %2 milk
  • 1 (10oz) can condensed tomato soup
  1. Preheat an oven to 350 degrees F
  2. Prepare a 9×13 inch-baking dish with cooking spray.
  3. Mix the ground turkey, onion, celery, garlic, basil, Parmesan cheese, breadcrumbs, egg, and milk together in a large bowl. Shape the mixture into a loaf and place into prepared pan. Pour the tomato soup over the meatloaf. Cover tightly with aluminum foil.
  4. Bake until no longer pink in the center, about 45 minutes. Internal Thermometer reading of 165 degrees F.
  • Servings Per Recipe: 6
  • Per Serving
  • Calories 260
  • Total Fat 12g
  • Cholesterol: 110mg
  • Sodium: 450mg
  • Total Carbs: 16g
  • Dietary Fiber: 1g
  • Protein: 26g
  • Servings Per Recipe: 6

Peanut butter cookies

  • 1/2 cup butter, softened
  • 3/4 cup brown sugar
  • 3/4 cup white sugar
  • 3/4 cup peanut butter
  • 1 egg
  • 1 teaspoon vanilla extract
  • 3/4 cup all-purpose flour
  • 1/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup rolled oats
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. In a large bowl, cream together the butter, brown sugar, white sugar, and peanut butter until smooth. Beat in the egg and vanilla. Combine the flour, wheat flour, baking soda and salt; stir into the peanut butter mixture. Finally, mix in the oats and chocolate chips. Drop by rounded spoonfuls onto ungreased cookie sheets.
  3. Bake for 8 minutes in the preheated oven, or until edges are golden. Remove from cookie sheets to cool on wire racks.

Servings Per Recipe: 48

Amount Per Serving

Calories: 95

  • Total Fat:2g
  • Cholesterol:9mg
  • Sodium:85mg
  • Total Carbs:5g
  • Dietary Fiber: 7g
  • Protein:8g