Author Archives: Hopebundrant

Tilapia and Brussel Sprouts


This is something I eat twice a day with I’m carb depleting during 10-day prep. It is not something I would usually eat but there is some reason it tastes really good during that time. I could choose other vegetables but I chose brussel sprouts because they create a nice bitter/sweet flavor with the fish. I honestly believe that if we listen to our body it will tell us what we it needs. When we listen to our emotions, we eat the wrong things which is a form of self-sabotage.

Tilapia and Brussel Sprouts

6-oz Tilapia
6 Brussel Sprouts
1/4 c Chopped Green Onion
1/2 Fresh Lemon cut in wedges
Fresh Garlic
Balsamic Vinegar
Olive Oil

1. Saute Garlic and Green Onion in Olive Oil on medium heat.
2. Squeeze a lemon wedge in pan and generously sprinkle salt and pepper too.3. Lay in Fish and repeat step 2 on top of fish, leaving lemon wedges in pan.
4. Spray with a little balsamic vinegar and cover pan.
5. Cook about 3 minutes while you slice brussel sprouts in 3 slices each.
6. Add brussel sprouts to pan and squeeze lemon and spray with balsamic.
7. Add about 1/8 cup water to pan to steam sprouts.
8. Turn over fish, spray with more balsamic, generously sprinkle salt and pepper and cover pan.
9. Cook another 4-5 minutes then serve.

The balsamic creates a nice sweet taste when it gets a little burnt. The scraping in the pan are the best!
Works well served over rice  – cuts the fishy taste.
When you cook the fish with a lid and add a bit of water, it steams the fish. Just make sure to add the water after you seared it. (Like we did)

About Hope

hope-smile-nosmileHi! I’m Hope Bundrant. I am a masters bikini champion, mother of six, homeschool mom and the Director of iNLP Center and Healthy Times Newspaper. It is my passion to help women to achieve their goals, at any age, through personal development, encouragement and sharing of my knowledge. Life is hard enough, why wouldn’t we help one another when we can?

Workout Tips


It is important that not only are you basically toned, but that you have a variety of muscle definition. There are a few tips I will share for getting the most out of your workout.

1. Change your hand and feet position with each set. If you stood with your feet forward the first set, stand with your toes out the next one, then your toes in for the third set. This will activate and develop different muscles in your legs, providing a better looking leg. Plus it makes working out a little more interesting.

2. Keep your neck in line. In order to not strain your neck or cause nerve damage, always keep your spine straight around your neck area. Pretend that you have a yardstick on your back up to your head. Let you head go where your upper back goes. It is tempting to look in the mirror or around when you lifting, unless your chest is facing the mirror, you shouldn’t be.

3. Don’t overlift. Especially for women, don’t lift heavier than what you can do at least 15 reps correctly. There is no need for women, especially bikini competitors to lift heavy. You should challenge yourself, but don’t overdue it. When you lift too heavy, you can loose your form and cause injury.

4. Don’t train like a guy. Often I see women working out with their boyfriends who are having them do the same exercises as them. Some exercises are not relevant to the figure you are wanting to create. It is best to find a trainer who has experience with bikini competitors.


Cardio Tips

hope-bundrant-bootyBecause I compete in Bikini the size of my booty is important as well as leg muscle development, I like to use the Stairmaster for my cardio. However, the way I use the Stairmaster is important. I always use a slow speed and intervals and the following positions. With all of these, wear training shoes, not running shoes. The flatter your shoes, the better the workout.

To get your booty bigger, each time you step, push out your hips and tighten your glute. If you change the position of your feet, you can feel different muscles in your glutes. These are the different positions I use:

1. Step with your toes out and feet apart, tightening your glute as you take each step.
2. Step over each foot with one another while you push out your hips and tighten glute.
3. Lean down over the front of the machine and push your glute up as you tighten your hamstring with each step. (Like the open leg back pose)4. Step up two stairs at a time, lifting your back legs to clench the top of your glute. This will give you a “butt lift” look. While you’re doing this, step on the step with your toes to stretch your calves.

To tone your legs, each time you step, focus on your leg muscles. It is important to work all sides of your legs and why not kill two birds with one stone? Everything you do, make sure to tighten your muscles while you do it. These are the different positions I use:

1. To tone your quads, hold on and lean back into more of sitting position as you take each step up. (This helps your biceps and forearms too)
2. To tone the outside and inside of your legs, turn to the side and step up sideways, skipping one step with the inside foot and crossing over with the outside foot. Make sure to lean towards the front of the machine, putting the weight on the inside leg. If you lean out, you will work a stomach side muscle that you should not develop. It’s an ugly one!
3. To work out your hamstrings and calfs, step up two steps and bend your leg back, lifting your foot as you begin to step up. This is similar to #4 above for butt. The only difference is that you try to touch your foot to your butt after kicking it back. You will really feel this in the back of you leg. Then, step through to the next step.

You can see why I go at a slower pace to allow for tightening and clenching of muscles. With all these, make sure to really emphasize the movement for maximum muscle workout! They will get much easier with time.



Eggs and Potatoes


When you are lucky enough to have a meal that includes eggs and potatoes, here is a quick way to get a fabulous omelette. It’s a long list but only takes under 10 minutes to make.

1. Heat pan with a little spray olive oil.
2. Add some green onions, salt, pepper, garlic and 1/2 cup of frozen o’brien potatoes mix. (Should have colored peppers in it)
3. While the potatoes are thawing in the pan, break them up a little to cook faster.4. Move potatoes to one side of pan and fan out. Spray a little more oil to prepare for the eggs.
5. Pour in one cup of eggs.
6. Add salt, pepper, garlic to flavor.
7. Cover to cook until egg looks pretty firm so you can flip.
8. Flip the egg half over the potato half and cover again to cook more.
9. Flip again to cook a little more if needed.


You can add some salsa on top if you can have tomatoes.
Make sure to check the label on the potatoes for bad ingredients. The closer to only potatoes and bell peppers the better!
Buy 100% Egg Whites, it’s so much easier!

Chocolate Covered Frozen Banana


Here is a great treat recipe when you can’t have an actual banana!

Chocolate Covered Frozen Banana

1. Mix 1/2 scoop chocolate protein powder and 1/2 scoop banana protein powder with six ounces cold water.
2. If you need to have carbs with your meal, add natural or chocolate carb powder to the mix and add a little more water. The less water you add the richer the flavor.
3. Pour into a popsicle mold and freeze.

This also makes a great drink if you don’t want to wait for it to freeze!



Tilapia or Cod Non-Fish Style

Fish is not something I eat unless I have to. I tried everything not to eat it until finally my diet coach, Tad Inoue, said, “Man up and eat the Cod!”

So how do you eat fish when you can’t stand the flavor? Balsamic Vinegar to the rescue!

For some reason, when you put balsamic vinegar on fish, it hides the fish flavor. Here is my recipe for having to eat fish when you don’t want to.

1. Heat a skillet with spray olive oil and saute green onion, salt, pepper and garlic.
2. Turn heat to medium and lay in your fish.
3. Spray the fish with a little more spray olive oil and squeeze on lemon, season with pepper, salt and garlic.
4. Cover to cook for about 5 minutes.
5. Flip fish to cook other side and spray with Balsamic Vinegar.
6. Add veggies around fish and spray with more Balsamic Vinegar.
7. Cover to cook a few more minutes.

I like my fish slightly burned but soft in the middle. The burnt parts are very tasty with a dark flavor from the garlic and vinegar.


When you eat fish with rice, making sure to get a bite of fish and rice together will mask the fish flavor as well.

Chinese Broccoli Beef

Sometimes I wonder if things really taste how I think they do. This recipe is an example of this.

Red Meat and Vegetables can be part of a training diet. And like you know, you have to eat the same thing everyday. When I am in my last ten days before a competition, six ounces of Top Sirloin with Broccoli are my fourth meal of the day, everyday. And, I really don’t care much for red meat! Additionally, my spice choices are limited so jazzing it up can be difficult. Luckily, I’ve found a way to make it not so dense and boring and actually look forward to this meal.

Chinese (sort of) Broccoli Beef

1. Heat a pan on medium with some spray olive oil in it.2. Saute in some minced garlic, green onion, pepper and salt – as much as you like. The more you use, the more the flavor!
3. Add 6 oz of Top Sirloin (I like to use organic or grass fed beef – taste soo much better!)
4. Spray the meat with a few squirts of Balsamic Vinegar, season with more pepper and salt.
5. Cover for a few minutes.
6. Add enough water to cover bottom of pan and add broccoli.
7. Spray with Balsamic Vinegar and recover to steam broccoli.
8. Cook until broccoli is medium green and not much water is left.


To increase “Chinese” flavor, add sesame seeds at end of cooking or add more salt to bring out more flavor.

If you can have soy sauce, replace the Balsamic Vinegar with it.

If you get carbs with this meal, serve over rice.

Note: I add alot of salt to this recipe as I am loading up on salt when this is my meal. It might not be right for you.
Note: Balsamic Vinegar is thought to increase Candida. If you are on a candida-free diet, you might want to avoid it.

Yummy Protein Coffee

protein coffee drink

I really like this as a meal replacement for Starbucks in the morning (or anytime really). This works perfect for those not into eating breakfast in the morning.

1. Get a tall cup
2. Add 1 scoop protein powder (I like to use chocolate of some sort)
3. Add 1 Tbs instant coffee or instant espresso and tsp of Cayenne Pepper (or any hot pepper)
4. Fill it up 1/4 way with cold water and stir until protein is dissolved
5. Fill the rest up with hot water


If you would like it to taste like a Caramel Macchiato, you can use vanilla protein powder instead of chocolate and add sugarfree caramel syrup and cinnamon.

If you need to have carbs with this meal, you could add 1/2 scoop of vanilla or natural carb powder.

If you would like your drink to have a more “dairy” effect, you can use only 3/4 scoop of chocolate protein with 1/4 scoop of vanilla. The vanilla gives it a more milky taste.

Play around with it. It’s the closest your gonna get to Starbucks for a while!

5-Minute Protein Pancake

This is one of our family favorites, even for those not on a special diet. It can be altered to whatever flavor you like in the morning or anytime. It’s great because the cooking time is the time it takes to take your supplements. It’s not messy so you can easily make it and eat it in the car.
Additionally, it can be made larger or smaller based on the grams of protein you require for the meal.

1. Heat a pan on medium with a little spray olive oil in it.

2. In a magic bullet or blender, add:
• 1/2 scoop protein powder – any flavor • 1/2 cup egg whites
• 1/3 cup quick oatmeal (they blend better)
• Tbs water
• Vanilla to taste
• Cinammon to taste

3. Pour in mixture and cover pan with a lid.

4. Wait about 3 minutes or until you smell it cooking.

5. Flip the pancake over. Because it will be about the size of your pan, be careful or it will get messy!

6. Cover again and wait a few more minutes then pull it out.

7. At this point you can either eat it plain or put a little peanut butter on it and fold it up into a taco shape to take with you.

If you will be putting peanut or almond butter on it, choose a protein powder that will add to the flavor. I like to use a banana flavor powder which makes it taste like banana bread.

If you aren’t eating oatmeal, you can use puffed rice or millet instead. Just keep the same ratio of carb to protein.

If you can have berries, blending some berries up into a jam and putting on with some peanut butter creates a nice pb&j sandwich. Just use Vanilla protein for the pancake. Great alternative to bread and has tons of protein!

Get creative and it will become your favorite meal of the day!