More Muscle-Building Meals from the Stars!

Holland's Hot Greek Salad recipe:
Lots of fresh baby spinach
Chopped red onions
Diced roma tomatoes
Reduced Fat Feta Cheese
4 Oz chicken
I Can't Believe It's Not Butter Spray
1 Tbsp Extra Virgin Olive Oil PAM

Heat up a big skillet and spray a little PAM. Throw on the spinach, onions, and tomatoes. Add the Olive oil and spray a little butter. Only cook for a little. Take it all off and put it on your plate. Throw on the chicken it if it not already hot, add a little more spinach, tomatoes, and onions. Once warm, take it off and put it on top of your other spinach. Add the feta to top it off! Easy and delicious!

Update from Holland for 2013
"My plan for the next upcoming year is to continue to compete in Physique. I have a photo shoot in LA on Feb 9th! Then, I plan on entering the Musclecontest.com show on March 9th in Culver City! Later, I will compete at a National show, but I haven't decided which one yet. Currently, I am working on my muscular development and balancing out my body."

Please follow my facebook page! http://www.facebook.com/pages/Holland-Canter-Fanpage/254252268018193

---

Paleo Turkey Meatballs and Squash Noodles!
These meatballs are delish enough to stand alone- I’ve even crumbled them over a salad…….mmmmmmmmmmmm.

YOU WILL NEED:
-1 lb ground meat (I say ground meat because ANY kind you want works. I like 99% lean ground turkey best)
-1/4 cup flax meal or almond meal
-2 egg whites
-2.5 scallions, chopped
-1 glove of garlic, minced
-1/2 TBSP dried basil
-1/2 TBSP dried oregano
- 1/4 cup low sodium organic vegetable broth
-1 large spaghetti squash (for the “noodles”)

Preheat the oven to 400. Put ALL INGREDIENTS into a bowl and get your hands in there. Mix it up well. This should give you at least 24 meatballs unless you’re making king sized meat patties (and hey that’s up to you!) and place on two baking pans lined with foil. Bake for 15 minutes or so- don't overtake as turkey dries out fast.

THATS IT!!!!!

Now to do the “noodles” you’ll want to turn the oven DOWN to 350 and cut the squash in half lengthwise. Place the cut side DOWN in a baking dish filled about 1/4 of the way full with water. Cook about 30 minutes then turn over and cook until the squash becomes soft all the way through. I do the poke test myself to check it. Then, using a fork, shred the squash so it curls out into “noodles”. Toss it with some no salt added or low sodium tomato sauce and add the meatballs.

And please follow my fb page, or my blog www.fitpaleo.com or www.alli-fitness.com

Holland Canter - Iron Man Naturally - Winner!

Name: Holland Canter
Age: 24
Ht: 5'3''
Contest Weight: 123
Regular Weight: 135
Hometown: Dadeville, AL

"I have been a gymnast since I was 5 years old. I stuck with it all the way through college and got the opportunity to compete at the D-1 level at the US Air Force Academy! When I graduated in May, I wanted to get into other sports and get into the best shape of my life. I started lifting with my husband this summer, and after seeing the results, I was hooked!

Currently, I am in the Air Force as a 2nd Lieutenant. I’m still trying to find the best balance between work and fitness. Many days, I work 12 hours, so it’s hard deciding when to work out and when to rest. I’m also a newly wed, so my husband and I want to spend as much time together as possible. He is in the Air Force too. We love working out together, but the our “special” time is spent on the weekend, taking adventures and being active together.

I just competed in my first Physique competiton, and while it was hard and stressful, I loved it! Before the competition, I never really followed a strict diet because I've always been so active, but when you want to cut down for a comepition, you have to diet! Since I haven't been doing this long, I'm still learning what is best for my body, and what will produce the best results. Right now, I'm eating every two hours, so I do tons of small meals. I don't have another competition for over a month. My diet consists of the following:

Breakfast: 1/2 cup oatmeal
Snack: 4 boiled Egg Whites
Snack: 4 oz Chicken and 1 cup rice
Lunch: 4 Oz Chicken and 1 cup Broccoli
Snack: 4 Oz Chicken and 1 cup rice
Dinner: 6 scrambled egg whites with 1 cup Broccoli
Snack: Avacado

This is just a regular day. Sometimes I swap chicken with turkey or fish! I will also add in a Whey protein shake when I don't have time to cook.

I'd like to thank my husband for his unending love and support. Currently, he is training me in the gym. This is a new experience for both of us, and we are learning the ropes together. I would also like to thank Rick Dobbins. He helped me with diet and training through my first competition. He also introduced me to the sport when I met him this summer in Las Vegas! I also want to thank my best friend Jessica White. She was my workout partner while I was training for the Iron Man Naturally! I was away from my husband at an Air Force Assignment, and she helped me work out everyday and stay motivated! I couldn't have won my first competition with her!

I love the way working out makes me feel. Whether I'm lifting big in the gym or climbing a Colorado 14er, fitness is a way of life. I love outdoor sports like mountain biking, rock climbing, mountaineering, and hiking. Training in the gym all week helps me to excel in my weekend hobbies. I want to be better, faster, and stronger, and it takes giving 100% everyday to get there!"

---

First and foremost, a Big Thank You to Holland and her husband for their service to our country. I think it's a sign of a great champion, to take their work, training, and personal life so seriously. Imagine working twelve hour days, training hard, and then training some more during weekend hobbies. I have no doubt that Holland will make a huge impact in the fitness industry. Her photos are very impressive and her motivation, even more so.

Expect great things to come in 2012!