Great Meals In A Pinch! With IPL Bikini Athletes Cinthia Beltran, Jennifer Astasio, Tawnya Cline & Moni Kalman
Cinthia Beltran •IPL BIKINI PRO •2X IPL FITNESS ANGELS PRO CHAMPION •AMATEUR SPORTS MODEL & EVENING GOWN ATHLETE
“LIFE IS BUSY AND YOU SHOULD ALWAYS HAVE OTHER OPTIONS FOR WHEN YOU ARE ON THE GO.”
The behind-the-scenes effort it takes to become a Bikini Competitor is insanely hard. It takes a lot more willpower and dedication than you can imagine. It’s more than just choosing a salad over fries, water over soda and other sugary drinks. Being prepared is key to being successful. It’s easier to fall off track when you are not prepared with your meals.
Life is busy and you should always have other options for when you are on the go. My go to option is usually my protein shakes. If I can’t take anything I will order a broccoli and plain white chicken bowl from a convenient restaurant near by. Having these items while on the go has definitely made it easier for me to stay on track.
If I can offer any new or returning Bikini Competitor any tips on how to stay on track during and after prep, it would be to remember why you started this journey, what lights your fire to keep going. Remember that this is YOUR time to shine and it’s okay to feel selfish. It’s okay to cut the negativity out of your life and surround yourself with those that want to see you be successful. Post pictures of your favorite competitors and inspirational quotes. Read bodybuilding and fitness magazines and look online for articles to inspire you. Watch videos, attend a local competition just before your show. Visualize how you want to look on the day of the show. But, most importantly, rely on your family and friends. Call them, text them, go visit them, make them part of your journey. This way they help you stay on track and keep you accountable. These are just a few pointers that have helped me during and after my shows.
Jennifer Astasio •IPL EVENING GOWN MASTERS PRO •AMATEUR BIKINI, FITNESS ANGELS, SPORTS MODEL & THEME WEAR ATHLETE
“WHETHER ON PREP OR OFF-SEASON, I NEVER SKIP BREAKFAST. I DON’T MIND EATING BREAKFAST IN THE MORNING, NOON OR NIGHT TIME.”
Whether on prep or off-season, I never skip breakfast. I don’t mind eating breakfast in the morning, noon or night time. The easiest meal that I like to make is an egg white, spinach and oats omelette. All I do is mix all my ingredients in a pan, cook and eat. I use ¾ cup of liquid egg whites, 1 cup of fresh spinach, 1/3 cup of dried rolled oats and a little ground cinnamon for taste. I then top this meal with some Walden Farms calorie-free pancake syrup or one tablespoon of almond butter and I have just the right amount of macros to sustain me until my next meal.
I also like to have protein muffins available to grab on the go. When I’m meal prepping, ahead of time, I like making a large batch of chocolate, spinach protein muffins. You can’t taste the spinach, yet you are getting your veggies using this recipe. You can eat these muffins cold, straight from the refrigerator or store any leftover protein muffins, that you will not eat within three days, in a Ziploc bag and place in the freezer. Then you re-heat and eat.
I use 6oz. of dried uncooked rolled oats, 2 scoops of chocolate protein powder, 2 cups of fresh spinach, ½ cup of liquid egg whites, ½ tbsp. of ground cinnamon, ½ tsp of baking powder, 1 tsp vanilla extract, 1 ½ cups of water (You can also add 2 packets of Stevia to add a little sweetness). I mix all my ingredients together in a blender. Next, I pour this batter in a silicone muffin pan, sprayed lightly with coconut oil spray.
I bake the protein muffins at 350 degrees for about 18 minutes. Once I take the muffins out of the oven, I let them cool and then pop them out of the silicone muffin pan. The batter is enough to make 12 chocolate protein muffins. Women can have 4 muffins, Men can have 6 muffins to get a good portion of protein, carbs and veggies. Voilà! These are two of my favorite go-to bikini meals in a pinch! Enjoy!
I have three boys, ages 9, 7, and 3. Mommy duties, of keeping healthy snacks for them, also apply to my hubby and myself! It’s important to never go hungry and you always want to keep hydrated. Make sure you drink at least one gallon of water per day. Dehydration will cause your body to send hunger signals to your brain, when in fact you haven’t replenished your body with the right amount of fluids.
One last tip is to try to learn techniques to help keep you grounded. Stress, anxiety and fatigue are just some of the culprits that can cause us to spiral down and fall out of our routine. Find ways to care for your body, mind and soul. Anything from meditation, breathing techniques, soaking your body in a warm lavender bath, or just getting out of the house and absorbing some sun rays or moon bathing can help bring in some positive energy to your being.
Don’t let one setback hold you back. Take time to pause, rejuvenate and get back on track. You will reap the benefits of loving yourself in the long run. Good luck and much love to all the beautiful bikini competitors.
Tawnya Cline •IPL BIKINI, SPORTS MODEL & EVENING GOWN APEX PRO CHAMPION
“WE CONTROL THE FORK TO MOUTH. WORK ON BEING CLEAR WITH YOUR GOALS.”
I love offering answers to these topics. I do not typically have an off-season as far as nutrition goes. I eat in balance to fuel my body and have minor adjustments the week prior to competition. My rewards earned in the light are for the work put in during the dark. It is my lifestyle and competitions are my rewards.
I always make sure to get a source of protein in every meal/snack I grab. For the taste and convenience factor, I always have a Herbalife 24 Cookie Dough or Brownie Protein Bar I can eat and it fits right in my purse. I also carry a protein supplement in my bag called Beverage Mix. It tastes like Kool-Aid and only needs some water to mix it with.
As far as tips for other competitors to stay on their plans I would have to say it is all MINDSET! It is a decision and we have all the control. We control the fork to mouth. Work on being clear with your goals. This is a practice I do daily. It’s like changing your underwear…feed your mind with something positive EVERYDAY! Ask yourself when temptations arise, “Is this getting me closer to, or further away from my goals?” You know the answer.
Moni Kalman •IPL FITNESS ANGELS MASTERS & SPORTS MODEL MASTERS PRO
A meal I like to enjoy when my normal meal prep isn’t available is a double protein style burger from In-n-out. I also carry a protein bar with me because I am always on the go and working 12 hour shifts. I love almonds or trail mix when I’m on hikes to fuel my body with proteins and nutrients. BIKINI