The last time I stepped on stage was March 2014 in Hawaii and I can't say that it was the best experience of my life. Prep was difficult and I was thousands of miles away from my real support system. Now lets fast forward 2 years. I moved back to the mainland and decided to compete in April 2016 at Emerald Cup, one of the biggest shows in Washington state. I decided I needed to get back on stage and train for something rather than just "working out." Since being home I did my fair share of kicking it and partying. I was not happy with how my body looked and felt like I was not setting a good example for my clients. This prep was definitely different that the past. I had guidance throughout the 16 weeks rather than just guessing and winging my food and workouts. (Shout out to Mel B. in Hawaii for all her help) It is such a mental game with you and only you. I had my days where I wanted to breakdown, and some times I did, and that is totally normal. You are constantly coaching and reminding yourself "why" and your "purpose." You may think the "why" is...Why am I doing this? Why am I limiting myself to only eat a certain about of macros? Why am I lifting? Why am I doing all this cardio? Why am I putting my body through this crazy ass process? But my "why/purpose" is much more meaningful. It is not just to look good and feel good (but, hey, that is always a plus). To me it is about challenging yourself, everyday, to be better.
It is about making sacrifices to reach a goal.
It is about being uncomfortable.
It is about always continuing your quest to be "your" best (taken from a comment Warren Higa aka Fajja Higa left on my Facebook).
It is about inspiring and while also being inspired.
It is about kicking ass at life.
I was so overwhelmed, but in a good way, the week of Emerald Cup. Words cannot describe how thankful and grateful I am for the people I have in my life. All the support helped me get through my rough patches. I literally had the biggest cheering section of signs, sticks with my head on them, and a HIGAfish. I love each and every one of you and THANK YOU for all your support. It means the world to me.
I placed 9th in my first show in 2016. Looking forward to competing and continuing my journey as a bikini athlete!
I am about 4 weeks out from competing in my first bikini competition in Washington and my biggest weakness is sweets. When you think about it, there is ALWAYS a holiday and a reason for there to be some sort of seasonal treat in the grocery store. Thanks to Pinterest and Dashingdish.com, I have found my go-to, low calorie, low fat treat that satisfies my sweet tooth! SKINNY PB CUPS! These glorious cups of joy have only 17 Calories, 0.5g Fat, and 2.5g Protein per serving!
1/4c Unsweetened Almond Milk
1/4c Plain Low-Fat Greek Yogurt
1/4c Cocoa Powder
2Tbs Protein Powder
1tbs Baking Stevia
Peanut Butter Layer:
1/2tbs Baking Stevia
- In a small bowl, mix the chocolate ingredients together until there isn't any clumps. In a separate bowl, mix the peanut butter ingredients together until there isn't any clumps.
- Line a mini muffin pan with mini muffin liners and spray with a cooking spray. Spoon in 1tsp of the chocolate layer in each liner. Add 1tsp of the peanut butter layer on top, followed by 1tsp of the chocolate to complete the layers.
- Place pan in the freezer and let sit for 1-2 hours.
Take out 2 minutes before enjoying. (Note: Skinny PB cups DO NOT stay frozen, so keep in the freezer until you are ready to eat.)
I can definitely say that these past 5 months have consisted of figuring out my life back in Seattle, finding new places to train, reconnecting with family and friends, finding myself and what makes me happy...but this was the kind of summer I needed. I can't remember the last time I had this much fun. I laughed with friends until I was crying and my stomach hurt, and I was able to spend time with family that I hadn't seen in months. But with that came the eating, drinking, and more eating, which resulted in the pictures below...
It is time to get my act together. Ill be honest, I am embarrassed of these pictures because I worked so hard last year when I competed in Hawaii, but I needed a Summer like this one. I can say that I am in a much happier place. I have found a new home at Ford Sports Performance (Bellevue) and Inspire Pilates (West Seattle & Queen Anne). I am ready! Follow me as I begin my Advocare 24 Day Challenge and continue to prep to return to the stage with the help of my Coach Dustin Buyes.
HERE I GO!
I finished up my first competition in 2014, The Stingrey Classic. This was the largest competition with almost 300 competitors. It was a long day and night but it was so much fun. Although I didn't place top 5, I placed 7th, I had a blast. It is amazing how much you learn about your body, how it reacts to certain foods, and how much SLEEP can make a huge difference. Time to re-focus and bring it to my next competition.
I still have HIGAFIT t-shirts, tanks, and towels for sale!
Email me to order email@example.com
Always remember to "Live Healthy & Be Happy."
Competing is a blast but it is very expensive. To help cover the costs of everything for my upcoming event, I am selling "HIGAfit" shirts! I will be having both Men's (S-XXL) and Women's (S-XL) t - shirts, Men's (S-XXL) tank tops, and TOWELS!
Please email HIGAFIT@gmail.com with the style and size you want.
Check out the design below...
I am very anxious with over 2 weeks left until I hit the stage! I CAN'T WAIT!!!! =)
Some people call it "Hump Day" and others call it "Wellness Wednesday!"
Today I want to talk about Man's, or Woman's, Bestfriend!
There are so many vitamins and supplements for humans, but what about the furry, four legged members of our families?! Growing up, we have always had a dog and I would constantly see my mom give them supplements such as fish oils, flaxseed oil, glucosamine, etc. Just like humans, animals age...but dogs age seven times faster than we do! YIKES! I could not imagine being 182 right now!
Aging is caused by oxidative stress, and oxidative stress leads to many cancers and diseases. LifeVantage has developed a chewable that reduces oxidative stress for our dogs! Canine Health supports brain, skin,eye, and cognitive functions as well as joint mobility and flexibility. Ingredients include: Green tea, milk thistle, turmeric, bacopa extract, aswagandha, collagen, and omega-3 fatty acids. LifeVantage Canine Health is the only product out there. Protandim, the human version, has also been used for horses and cats.
Jerry LOVES taking his Canine health. The bacon, chicken, and liver tablet is like a treat!
YouTube "Canine Health LifeVantage" for footage of animals on Canine Health>
Check it out! Its all natural so it will only benefit your furry member of your family!
For more information:
"Life Healthy and Be Happy"
Life happened...BUT I am back to give an update!
Back in November I competed in Paradise Cup here in Hawaii. It was the 30th Anniversary and the largest show they have ever put on. Due to the massive amount of competitors, pre-judging ended at 4pm and the night show began at 7pm. Bikini girls did not step on stage until midnight and because I am in the tall division, we were the last group to go on. I was grumpy and wanting to eat all the chocolate in the world by that point, but I managed to keep myself busy.
Out of 18 amazing women, I placed 5th. =) I was very pleased to place in the top 5 in my second show!
This time I went with a royal blue suit and even bedazzled it myself! Although it took me hours to complete, it makes a big difference on stage! Gotta have that BLING!
To help cover costs of competing (Suit, tan, makeup, entry fee, nails, etc) I had shirts designed and printed to sell. Thanks to everyone for all your love and support!
I am currently back in PREP mode! I am 6 weeks out from my next show, Stingrey. On April 18, I will be stepping on stage once again! I am finally getting the hang of the meal prep and not craving cake, cookies, and anything that contains sugar! Each contest prep gets easier and easier!
Stay tuned! I am in the process of creating a new t-shirt design to sell. I will be taking pre-orders within the next couple weeks! Ill keep you posted!
I promise to update my blog as much as possible!
Follow me on:
"LIKE" my page on FaceBook: HIGAfit
"Live Healthy and Be Happy"
Sorry I have been slacking on the blogging during my training these past few weeks! Paradise Cup is now 6 days away and I am FINALLY feeling good about the stepping on stage again. This will be my second show, and the prep was a lot easier than the first time. I knew what to expect and now had even higher expectations for my body. I wanted to develop a bigger BOOTY and tighten up my thighs! After many variations of deadlifts, squats, leg extensions, band walks, and lunges I am feeling strong and excited!
Here is some footage of a training session from last week!
Fitness Ranes has moved locations!
We are now on the corner of Piikoi and S. Beretania!
Come check us out!
I had a fundraiser to help pay for everything that goes on with the show...(Spray tan, Make-up, Entry fee, Nails, Waxing, Regular tanning, etc) I printed off #HIGAFIT t-shirts and tanks! Here are some of my family and friends rockin' their shirts!
THANK YOU TO EVERYONE FOR YOUR SUPPORT!
Suby and JJ
Robert and Marisa
Emi and Krysten
If you would like to purchase a HIGAFIT t-shirt or tank, please email me at firstname.lastname@example.org
ITS CRUNCH TIME!
Stay tuned for weekly updates!
Special Thanks to:
Jackye of Jackye's Enterprises for printing my shirts!
Missy Hornberger for making my fabulous design
Mom and Dad for picking up my shirts in Everett, WA
Well it has been a couple months since my last post and it is already that time again! Another competition is approaching and I have just 7 weeks until its time to step on the stage. Now that I know what to expect, how my body responds, and have my first competition under my belt, I am super excited for the next show. Paradise Cup is on November 2, 2013 and will be held at The Sheraton in Waikiki. I am back to training three times a week with Chris Ranes at Fitness Ranes training studio. I have also added a new supplement to my regimen. It is called "BioCharge." BioCharge® is a premier pre-workout and intra-workout supplement designed to improve muscle performance and recovery through a formula of antioxidant rich botanicals combined with B Vitamins and BCAA's. I love how it has made me feel these past 2 weeks and it also tastes delicious! I will post some progress pictures in a few weeks! Here we go!
It has been a week since the Ikaika Bodybuilding Championship here in Hawaii and I am happy to say that I came in 2nd place in the bikini tall class. It was my very first show and a last minute decision to fully commit to compete...8 weeks out! It was a lot of hard work and took a lot of mental toughness through those 8 weeks but I did it!! definitely learned a lot about my body and myself and I can't wait to step on the stage again. I have so much respect for all the competitors out there. There is so much hard work and dedication that goes on in this sport.
I would like to thank...
My trainer and boss Chris Ranes for training and believing in me. I have learned a lot from you over these past few weeks!
Shelby O'Fay, Trixie Wright, Brian Copeland, and everyone backstage for helping me with nutrition, posing, and stage tips.
Shade Ozuno for my beautiful gel nails at Pure Nails in Honolulu. Anna Alonzo for threading my eyebrows and face, Beyond Bare in Honolulu. Jenn Yee for my eye lash extensions, Luxe Lashes in Honolulu.
My boyfriend Tali for his constant support and even eating tilapia for dinner with me.
My Mom and Dad for always inspiring me to do my best and to have fun! To ALL my family, friends, and Fitness Ranes Family for all the calls, texts messages, facebook comments, and instagram comments throughout my journey. I couldn't have done it without all of you!!!! This was my first but definitely not my last competition! Time to prep and bring a more lean and toned body to the stage! Paradise Cup is November 2, 2013... #operationBOOTY is now in progress. Stay tuned. =)
Top 3 Bikini Tall Class
8 week transformation
You can do anything you want.
It just takes a mix of will power, positive attitude, and WANT!
Live healthy and Be happy!
So A LOT has happened over the past 5 weeks! A trip to Seattle, family visitors, a jam packed schedule, girl time, and even a hemorrhoid. YUP a hemorrhoid! But with everything that has been going on, I have still managed to progress at a steady pace. My suit has come in and it's nice to put on to see what I need to work on these next 3 weeks.
My main focus is to get as lean as I can and I have myself on a strict white fish, spinach or asparagus, and complex carb diet. Boring much...but I want to be as ready as I can be for my first show. I am also taking my usual AdvoCare supplements! Thanks to my friend Shelby O'Fay, I am now in the right direction and I couldn't be more thankful!
My lower body has been frustrating to tighten! It is amazing how different exercises will effect people's bodies differently! It has been a lot of trial and error, frustration, and sweat.
Single Leg Good Morning
Landmine Single Leg Dead Lift
I think we have finally figured out how my body works and I am excited to see my progress over the next 3 weeks. Time to practice posing so I can work it on stage!
I finally decided to take my fitness to another level and compete in a bikini competition. I have always wanted to try one out and one of my friends mentioned it to me, so I said, "Sure, why not." I did not fully commit to actually competing until my boss, Chris Ranes, offered to help me prepare for the show. The show is called the Ikaika and it is on June 15, 2013. I am about 8 weeks out and have a lot of work to do. I am now training with Chris three times a week and doing cardio on my own. I am about 137 pounds and 20% body fat. Here are my pictures from the first week of training.
FOCUS: Lower body lift.
Follow me as I blog about my journey to the stage.
Are you someone who has trouble waking up in the morning or feels the energy slumps throughout the day? Someone who doesn't have the energy to live life you would like to? Someone who is looking for a healthy and nutritious alternative to coffee, soda, or energy drinks? If you answered yes to any of the questions above then AdvoCare's "Spark" may be right for you!
Spark is one of AdvoCare's top products. It is a sugar-free drink that is packed is vitamins and nutrients that will give you a balanced source of energy without the crash. Spark helps provide a quick source of long lasting energy and mental focus and clarity. Each serving is only 45 calories and packed with TONS of nutrients...what more could you need?
It comes in many flavors such as fruit punch, tangerine, grape, cherry, pink lemonade, mango strawberry, and right now there is a variety pack that you can order and VOTE for your favorite flavor! Advocare will only keep ONE flavor so choose wisely!
I use Spark when I need a pick me up in the morning and before my workouts! I LOVE this amazing product and recommend it for everyone looking for a healthy alternative! If you have any questions on Spark or any of Advocare's products email me or leave me a comment!
With the new year underway, there are many goals and resolutions for 2013. From what I have seen via Facebook, Twitter, and Instagram, the top 3 goals/resolutions have to do with health, fitness, and "getting into shape." Many may get a gym membership, go to the gym 3-4 times a week, and drop a few pounds...but lets be real. That only really lasts the first 2 months, maybe 3. A "life style" change is much more realistic than a "diet" and you will see results that will last a lifetime. How do I get started? What should I eat? How much should I eat?... If you are asking yourself these questions consider the Advocare 24 Day Challenge. Its all about eating clean and understanding what your body needs to feel AMAZING! The average weight loss is between 10-15lbs and 10 inches - which is PERFECT because the average person PUTS ON 7-10lbs during the holiday season!
ON SALE FOR $175 UNTIL JANUARY 15!!!!
Let's make 2013 your strongest and healthiest year yet! Let me know if you have any questions!
It's about that time again! Post Labor Day 24 Day Challenge, and this time I got a partner, Tali! Since moving to Hawaii, I have been distracted with getting settled and delicious food. Now it's time to get back on track and what better way to do it than with the AdvoCare 24 Day Challenge! Lets see if I can get my six pack back! Pictures will be posted throughout the challenge, so stay tuned!
Interested in the Challenge?
There is a 2 day shipping option, so you still have time to order!!
Email me for details!
Order your challenge here:
A college friend Facebook messaged me about the 24 Day Challenge! Without any hesitation, she ordered the challenge and a couple weeks later her journey began! Here is her story... Ok so I'm finally going to let you know how my challenge went! Basically, at first, I was having a really hard time with no dairy (I eat lots of cereal, cheese and yogurt) as well as the spacing of meals because I rarely take breaks at work when I'm supposed to. But once I got over the dairy part and decided to eat whenever I could but eat all the required food within each day everything went much better.
My starting weight was 120.8 lbs and body fat was 29% (which is NOT accurate because I was using my scale at home but for consistency purposes to see progress that's what I used). After phase 1, I weighed 117.2 lbs with 27.5% body fat and on day 24 I weighed 113 lbs!!!!! and my body fat went down 2%! I wasn't looking to drop so much weight but I feel so great I'll take it! During phase 2, I wasn't able to handle the no fruit thing so I just continued the clean eating from phase 1.
When I began teaching group fitness classes at Western, I realized that an important part was presentation and appearance. I need to be their inspiration and coach, so it's always important to practice what you preach! LOOK THE PART! It is a little discouraging to take a class from an instructor who looks like they just rolled out of bed, got dressed in the dark, and looks like your average Joe, right? When I take a class, I have more energy and motivation when the instructors "look the part". We all know there are many different brands of athletic clothing; Nike, Adidas, Underarmor, Puma, Reebok, Lululemom, and Zella to name a few but which one do you prefer? Which one stands out more than another to you and why? Is it the quality of the fabric or because it has a swoosh on it? Personally, I prefer Nike, Lululemon, and Zella. I love the comfort and various styles they all have to offer.
When it comes to clothing, for women, you begin to notice either the Lululemon symbol or Zella logo on their clothes. So the question is...which one do you prefer?
Lululemon was founded in Vancouver, BC in 1998. Their clothing was first sold in a yoga studio. Today they sell clothes that are great for yoga, running, and any other sweaty activity all over the country. They are known for their high quality fabric that holds their shape. One of their fabrics is called, "luon." Luon is wicking, offers 4 ways of stretching, and is preshrunk. Because of the high percent of lycra, the fabric will not stretch and will offer great coverage. Another fabric is called, "luxtreme." This fabric is used for running gear for men and women. The moisture wicking material makes it great for super sweaty exercise!! Those are two fabrics that Lululemon use for their clothing. (check out lululemon.com for information on each type of fabric.) They provide a variety of pants, shorts, tank tops, sports bras, jackets, zip ups, hoodies, underwear, bags, headbands, yoga mats, yoga accessories, and classes. Lululemon also offers a "Research and Development" discount (15%) for anyone who is a yoga or fitness leader in the community. Bottoms range from $42-$98 and tops range from $42-$198.
Zella is sold in Nordstrom stores and online at Nordstom.com. The fabric they use is called Leveraging Zelstretch, a lightweight, technically advanced four-way stretch fabric. It is designed to prevent moisture wicking and quick dry to keep you comfortable during the sweatiest workout. Zella also provides a variety of pants, shorts, tank tops, jackets, zip ups, hoodies, sport bras, bags, and headbands. Although Zella does not offer a discount for local fitness instructors, but they do have lower price point than Lululemon. Bottoms range from $32-$62 and tops range from $28-$98.
Many people say that Lululemon and Zella are pretty much the same company. Their designs, styles, and color patterns are very similar on all their products. They could have had designers that worked for both companies or have worked hand in hand with each other. Who really knows?
I prefer BOTH! :) Both products have great quality and last through many washes. I have bottoms, tops, and headbands from both companies and I don't have any complaints. I will say one thing; Lululemon's tend to make your "rear end" look slightly better than Zella's but both are great. They are a comfortable, high quality product, and everyone should give them a try. Need motivation to get back in the gym? Get new/cute workout clothes. Look and feel great while working out! They may be a little pricier than other brands, but it is worth the extra cash.
Which do you prefer? ;)
24 Day Challenge update:
I am so excited to have a couple more new participants this week!! I also have many on their final stretch and have been getting text messages with updates on their progress! I will have testimonials and results in next weeks post! KEEP UP THE GREAT WORK!
If you are interested in the AdvoCare 24 Day Challenge and have questions, please email me! Everyone should try this challenge at least once! It is life changing and will create better habits for your future. It starts here!
"Live Healthy & Be Happy"
When it is a sunny day like today in Seattle, we all know that it is important to take advantage of the weather because you never know what tomorrow's weather will bring. Back in early May, I woke up to sunshine and was slightly confused. I got myself up and walked into the kitchen where my Grandpa sat reading the newspaper. Grandma had already left to her aerobics class and I told her that Grandpa and I may leave for a couple hours. A couple weeks before, my parents took Grandpa on a walk through Jefferson Park and I thought it was a perfect day to get him out of the house. I asked Grandpa if he wanted to go to the park and he said yes! We both got ready and I made sure Grandpa wore his vest and I let him borrow my Seahawks beanie. I decided to wear shorts because we all know that Seattle people get overly excited when the sun comes out and all of a sudden we think its 80 degrees out when it is really 60. Grandpa was worried that I would get cold, but I reassured him I would be just fine. It was my first time at Jefferson Park since the remodel and there were a couple different routes to take. There were various benches surrounding the walking path, which gave me an idea. As you age, it is important to do exercises that have to do with "activities of daily living" (ADL's). Something simple like walking everyday is a great example of an ADL. Another one would be practicing standing up from a seated position. Many of us that workout regularly would call this a squat. I had Grandpa do 5 "sit down - stand ups" at each bench. We did one full loop around the park! Pretty impressive if you ask me! Grandpa was exhausted by the end of the walk. It was not only good for him physically but also mentally! Because he has dementia, he tends to forget easily, but he remembered the time my parents brought him to the park a couple weeks before!
Perfect Squat form!
instagram picture collage
Just another reminder to "keep moving" and that your body will love you and benefit from it!
24 DAY CHALLENGE UPDATE:
Over the past 2 weeks I have had 10 people start their own 24 Day Challenge. I have been keeping in touch with each of them throughout their journey and have had ALL positive comments! Here are just a few:
"I have more energy"
"I love Spark!"
"I feel really good"
"I feel like I am getting more out of my workouts"
"I feel more defined, which is what I wanted"
"I have lost 6 lbs and 3 inches off my waist"
"I have lost 7.4 lbs"
"It helps having sister support"
A few more are starting their challenge this week! I am so excited for everyone who is trying it for themselves! It does help to have support and others doing it with you! Talk to your family and friends and find people who want to get their eating habits back in check!!
Questions? Comments? EMAIL ME!
Order your 24 Day Challenge today!
It has been seven days since the last day of my 24 Day Challenge and eating clean in Hawaii has been my new challenge. I am still drinking lots of water and making it to the gym everyday so that I can maintain the progress I made from the challenge. It has been nice to wake up to sunshine and warm weather everyday and I sure could get used to it. Vacations seem to be a time when people tend to gain an extra few pounds because you’re constantly looking for the “place” to eat. Everywhere you go there is always a restaurant, bar, fast food, or hole in the wall place that you need to try at least once. For example, here in Hawaii, Leonards Bakery is known for their malasadas. These delicious fried doughnut like pastries come in all flavors and fillings. From your traditional sugar coated to your coconut filling malasada they are guaranteed to satisfy your taste buds.
Now my rule of thumb when eating on vacation; be reasonable with your portion size. Never over indulge. Just because you are on vacation doesn’t mean you should let all your hard work go down the drain. Now that doesn’t mean that you should hold back from trying new foods, it just means make smart decisions when it comes to portion size. Now a day, restaurants provide brown rice to substitute for white rice or a side salad to substitute for French fries. They are making it easier for everyone to make healthier choices.
Try to stay active while on vacation especially if you’re going to a place with nice weather. Take advantage of the sun, especially if you’re from a place where 300 days out of the year it rains, such as Seattle. There are a variety of activities you could plan such as hikes, various tours on boats, parasailing, sky diving, bike tours, snorkeling, surfing, paddle boarding…the list goes on! Most hotels have small gyms that are available for guests. Wake up early and get a quick lift in before the morning activities or run along the beach as the sun rises! I understand many go on vacation to put their feet up and bask in the sun with a mai tai in the hand, but who honestly wants to do that every single day?!
Stay active but also enjoy yourself. You will feel better once your vacation is over. ;)
Roxy Ventus: New 24 Day challenger!! She began her challenge yesterday and I am excited to see her results at the end. She was one of the first people to reach out to me during my journey and ordered the challenge!
GOOD LUCK ROXY!
I have been very happy with the emails, facebook messages, tweets, and instagram comments about how I have inspired and motivated many people to make healthier choices. Keep it up and order your challenge today to get started!