Everything happens for a reason

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Things happen in our life we cannot control or explain and I have experienced this first hand over the past few weeks. After I was all geared up to start everything and get on the right path, something drew me the other direction. So, I’ve had to take a step back and evaluate my life and situation.

Hiring a coach seems like an easy task as there are so many people out there that offer weight loss programs and fitness challenges, but finding the right fit for you is SO important. I hate to admit that I have gone through my share but when something doesn’t click and don’t feel like your getting what is best for you… it’s time for a change.

So now that we are at the end of January, I have a new coach to help me with nutrition, and my own knowledge for the gym… it’s time to kick some ass!

Update you on Wednesday with my new nutrition plan :-)

Love in Fitness, Dee

(Todays Workout: Upper body at home… check Instagram for more @Deevinefitness)

New Year, New Me!

New Year, New Me!

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Can you believe it? The new year has finally arrived! I feel it in my gut, 2016 will be a great year! (maybe because I’ve gained 10lbs in just 2 months & my gut got a little bigger but we will get to that later)

Ok, I’m not one to make a resolution but I do have some big things I’m ready to commit to in 2016… and maybe I did make a list of a few things I would like to work on too.

1) Compete in BOTH an NPC and WBFF show this year. If you followed along in some of my previous posts, you might know that I trained for my first NPC show in November but came up short due to an injury. I WILL NOT LET THAT HAPPEN AGAIN! So here is the tentative plan (dates and shows are subject to changes due to financial circumstances)…

  • June 11: Chattanooga Battle at the River (NPC)
  • July 23: WFBB Tampa Bay, FL
  • Possible 3rd show in fall (TBD)

2) I commit to weigh my food and log it all in MyFitnessPal. Of course things happen and I realize I may not complete this 100% but at least working toward 6 days a week is my goal. When you log each day and see what you eat, it is easier to reach you goal and stick to your plan. That  400+ calorie Wendy’s Frosty might just have to wait for a special day. (ugh)

3) Workouts will be on point! Following the plan designed by my coach, Theresa (BikiniBossChicks), I will resist temptation to skip. I have two days for that, 5 days a week is totally manageable!

4) Not fitness or health related…. but just one for fun… WEAR MORE LIPSTICK! :-) I don’t wear makeup every day but there is something about a great new lipstick and mascara.

Ok so that is it! I’m so excited to get this year started off with a bang and see where life takes me.

What are your New Year’s “Resolutions”?


A little about me

A little about me

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You might have read about me on my About Me page, but here is a little more into the life of me…DEE…

Well, my fitness journey started several years ago when I decided to go to school for Exercise Science. I have always been overweight but still kept pretty active with horseback riding and marching band.

Even with my education and training, I still always led a unhealthy lifestyle through my eating. Binge eating when no one was around or finding sweets at every party was always a weakness of mine. When I started my journey to the NPC (National Physique Committee) stage, I knew I needed to make a lifestyle change. I started eating more protein and veggies, and less sweets and dairy.

In December of 2014 I found an online coach that I wanted to work with to help me lose the weight. I worked with her for several months and made some great improvements in both fitness and nutrition. By August of 2015 I was already down 15lbs (35lbs total) and couldn’t believe I had gone from 145 to 130 in just a few short months. I started at 167lbs when I got married in 2013 but had lost about 20lbs on my own, somehow. Haha.Transformation

In June I went to my first NPC competition and fell in love with the sport. I knew I needed some more local help and found a new coach just down the road. Perfect! It has been a great experience and love being part of a team. I started my competition prep and started to look the part. My weight dropped only a little but the muscle increased. Body Fat was dropping and I was happy.

To be honest I knew that my transformation wasn’t good enough to get me first place, or maybe even place in the large show, but was going to be happy enough just to step on stage in front of hundreds of people! Yikes.

before afterWell as fate would have it, I suffered from a back injury just a week before the show.  It landed me into the ER and was told it wasn’t serious but that time and rest would cure the problem (with help of some medication).  I was DEVASTATED! I had put in so much work all year and only end up one week shy of my show.  I truly believe that everything happens for a reason but this just sucked!!!

So here I am, few months post and gained some of what I lost. Time to get back to the grind in 2016 with a new coach to help more with nutrition and techniques to get me stage ready. Next show is not until June but that means more time to prep and build up my baby muscles. I will not miss this next show and have several in mind for 2016!  Keep up with my progress, struggles and here is to this next year being the best yet!


Easy Food Prep Idea

Easy Food Prep Idea

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As I started my healthy lifestyle I had to find simple yet healthy meals that I could prep on Sunday and have for several days. Training for a Figure competition can be “easy” for me in the gym, however nutrition can be quite a challenge. Lucky for me, I am simple when it comes to meals. I don’t like a lot of sauce and have always been one to cook something I can use around 5 ingredients or less. I have discovered I enjoy cooking, but don’t want to spend hours in the kitchen doing it.  So here is one meal I make frequently that I really enjoy and it is easy to reheat the next couple of days.

First, to start with the greens and veggies. I am in LOVE with green beans and broccoli slaw! They are so easy to cook in the skillet and just love the flavors I can add to it. Green-Beans

For the green beans, I buy the bag of fresh greens and just put them in a large skillet. Add a little cooking spray or butter, add seasonings, and there you go! Cook until soft.






For the broccoli slaw, I like to cook mine with mushrooms and onions. First, chop the mushrooms and onions to your likable size, then cook them into the skillet with a little butter. (Butter is not your enemy, good healthy fats are needed in moderation. MARGARINE IS BAD, avoid this. A great alternative is coconut oil).  Once cooked and soft, mix in your broccoli slaw and heat until soft. I also like to add in steak seasoning for extra flavor.Meal-Prep

I am a little picky when it comes to my meat selections and chicken is not used very often. However, when I find a good chicken breast I like to cook it in the Crockpot. Add your breast in with a little water and let it cook for 2-3 hrs. Separate with fork and your good to go! Put around 4oz into each container, even out the veggies, and you have meals for the week.

What do you make for your Sunday meal prep?

Happy Cooking!!


Try This: Core Style

Try This: Core Style

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Here is to another week of work, health, and getting our lives into focus! :-)  As I have recently suffered a low back injury (of course 5 days before my first NPC Figure show in Nashville, which of course leaving me devastated I didn’t get to compete. But that is for another post)…. I thought that this week would be perfect for a core exercise workout. Core strength is so important in keeping our bodies healthy and strong. For some of you new to fitness, your core is not just your front abdominal muscles. Your core includes all muscles within the “middle” of your body that help support all limbs and it’s the point where all movement starts; including glutes, hamstrings, quads, low back, abdominal muscles like obliques, rectus, and the forgotten transverse muscles. There are of course more but these are the main ones that most everyone can relate to.

So today, let’s set a workout that you can do each day this week to build both strength and endurance!

  • 50 Jumping Jacks/ 50 Ski Jumps (hop over a line & back = 1 jump)
  • 40 sec Forearm Plank (on your knees if you have pressure in shoulders)
  • 30 Laying Flutter Kicks (head rested on floor and arms by your side, legs at 45 deg)
  • 20 Bicycle Crunch (twist R & L = 1 crunch)
  • 10 V-Sit (hands behind you sitting upright, push legs out and in = 1 crunch)

Start by adding in one set and build your way up throughout the week. See how many you can get to in 15min!

Try it out and tell us what you think!!

**Don’t forget to follow my new Instagram and Pinterest pages where you can like and save the workouts for later use! DeeVineFitness

Workout Wednesday- UpperBody

Workout Wednesday- UpperBody

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Hope you all had a chance to try out last week’s weekly workout. How did it go? Any thoughts or additions?

This week our focus is more on the upper body. As before, you start with your 50/50 “warm-up” with full-body cardio based exercises then move into the upper body. Complete each full round 2-3 more times for a greater challenge!

  • 50 Jumping Jacks/50 Mountain Climbers
  • 40 Small Arm Circles (20 each direction)
  • 30 Plank Hand Taps
  • 20 Triceps Dips
  • 10 Push-Ups

Be sure that you continue to focus on proper form with each exercise. As the repetitions increase, we tend to have improper form just to get the prescribed number of reps. The focus is NOT the number of reps but to work each exercise properly. If you find that 10 push-ups are a lot, make a change (i.e. drop to your knees and/or decrease the number of repetitions).  If you don’t get all 10, that is OK! You did what your body is ready for and next time you try to do at least 1-2 more. Listen to your body and ALWAYS use proper form. :-)

I’m working on doing some future videos, but until then YouTube is a great resource if you are not sure of an exercise or how to use PROPER FORM (did I mention that enough today, hehe).

Good luck and let us know how it went!

Weekly Workout

Weekly Workout

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15 minworkoutAs I began to decide where I wanted to take my blog, the most obvious direction was to give you weekly workouts!! So… as we begin each new week check back regularly for your free 15min workout that can be done at home, gym, on vacation, or even to sneak away from your desk at work.

Today we are going to keep it simple with a quick lower body workout. Perfect for when you need to stretch the legs or you can add weight in the gym to increase your intensity.

We start with 5 exercises and you complete one set of each exercise. If you are new to fitness, start with one round and work your way up. Try this for 2-3 days this week and before you know it, you will be doing 4 rounds in no time!

  • 50 Jumping Jacks & 50 High Knees
  • 40 Squats
  • 30 Mountain Climbers
  • 20 Walking Lunges
  • 10 Calf Raises

Complete each exercise then move down the list. Take a 1 min rest then repeat 3 more times!

*Option: Add hand weights to squats, lunges, and calf raises to increase your intensity level.

Give it a try and tell us what you think!

For the Love of Cauliflower

For the Love of Cauliflower

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After several weeks of my low-carb diet, I have started to get bored with the same old meals. I’ve decided to experiment with new ways and one ingredient I never thought I would enjoy… CAULIFLOWER! I’ve never been able to eat it like my mother, cold with a side of veggie dip. Yuck!!  However, lately I keep hearing about this new craze about a cauliflower crust instead of your usual flour pizza crust. Sparked my interest so I gave it a try.  Women Cook

First attempt failed but in the making, I did come up with a great side dish.

  • 1 head of cauliflower (chopped in a food processor)
  • 2 eggs
  • 1/2 cup shredded cheese
  • salt and pepper to taste
  • Push flat on greased cookie sheet and cook at 450 for 20min.

One step that I didn’t do well enough was you MUST squeeze the cauliflower to get the water out! I used a paper towel but didn’t get enough out to make it a flat-bread style. Instead, it reminded me more like cheesy grits! Haha, it was SOO yummy and I will definitely be making it again.

No picture for now as I totally messed it up but I’ll give it another go soon!

P.S. Was it just me, or did anyone else not know there was such a thing as PURPLE cauliflower? So cool!

Weekly Food Prep

Weekly Food Prep

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The countdown continues to my competition and Sunday is always the day to take care of business: grocery shopping and weekly food prep! Planning all your meals in advance can be challenging. Ask me two years ago I would have said I wouldn’t touch a “left-over” meal, but today that is how I keep to my clean-eating lifestyle. Sunday food prep is a must and I have found cleaver ways to mix it up with my limited menu options.

Women Cook

Breakfast 1: (cooked after my workout)

2 eggs, tomato, grass-fed cheese, spinach, and onion mix

– Mix all together and heat in microwave! Simple as that

Meal 1: (makes roughly 4 servings)

5 oz Chicken Breast w/ Broccoli Slaw, Mushrooms & onion mix

– Cut up chicken into bite size pieces, cook with 1 tbsp of coconut oil, add seasonings to taste

– Set aside and cook onions, mushrooms until soft in 1/2tbs coconut oil. Add broccoli slaw

– So easy it takes me less than 20min!

Meal 2: (makes roughly 3 servings)

6 oz Ground Turkey w/ Broccoli, Snap Peas, Mushrooms and Salsa

– Cooked turkey in 1 tbsp of olive oil, added some simple seasonings for flavor

– Set aside and cook veggies on skillet in 1 tbsp olive oil

– Add 2 tbsp of salsa and ENJOY!

Remaining 2-3 meals each day I usually repeat the food I already prepped (meal 1 & 2) or cook up something simple like fish and more veggies. Evening snack will include Protein shake and almonds.

There you have it! Simple cooking 11 weeks out from contest. Hope to continue to see changes this week as I am going to ramp up my daily cardio and continue to lift heavy each morning.

Happy Monday!

Journey to the Figure Stage

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Well as I start my website here I have decided to share my journey to the NPC Figure stage. My dream of becoming a competitor has been a long and bumpy road. Starting back in college when an old professor hosted an annual bodybuilding show, I knew that someday I wanted to be among those on stage. After graduating and moving I found myself looking for the right coach to get me there. Meeting various people along the way, 3 new cities, and a few failed attempts, I have finally found the help I needed and I am only 11 weeks away from my first competition!

Follow me in my journey as I go through the ups and downs of contest preparation. Having already begun… here is a fast recap….

1) Started two years ago at 167 pounds and currently stand at 128! (inching closer to my 40 pound goal)


I find this embarrassing to share but I almost can’t believe my transformation in just 2 years!!

2) Found a long-distance online coach that got me started on an eating healthy lifestyle.

3) Attended my first bodybuilding show this past summer and met a great team that I just knew I wanted to join. Walked over to the owners and next thing I know, I have a phone number and a future consultation appointment!

4) Now I have committed, found an excellent coach Julie, and preparation has begun.

5) Contest prep officially started a few weeks ago and currently sitting at 128-130 pounds and eating a zero/low carb diet to lean out significantly in the quick coming weeks.

Check back for more this week on my progress and new workout posts!