Happy BlasterVersary! 1 year of Fascia Blasting

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Hey!!  I finished my first year of Fascia Blasting!  I promised that when I stared this process I would give my all .  I had my photoshoot last Sunday and I can tell you right now.. I have never said this.. I LOVE MY LEGS.

I sent this picture to Ashley Black
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I was beyond bound and I just couldn’t get definition in my lower body. She gave me a protocol and I went to it.
This was day 1 and 6 months.
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I am a pole dancer. I blast 4x a week for 15 min total. I also body build.
I do heart butt and bands. I have one big leg day that has focus on fixing the atrophy I found when I losened my fascia.
I do not put a barbell on my back anymore. I use leg extension, Leg press, squats on the cables, lots of band work.
I do band work 2 other days a week and pole 3 days a week.
I also lift my arms a 2x after pole. I do cardio 2x a week for 30 m in.
I am IIFYM and I eat what I want. I eat about 1800-2000 calories a day.
the most important thing for me to say is I’m competely chill about how long it has taken. I like blasting for just 15 min a day. I love my results. I’m ok with this. I blast for pain. I blast before I train and for sore muscles after I pole dance.
So here’s that photoshoot picture again.
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I am so happy and proud of my efforts. I chose these behind the scene pics because I didn’t realize my legs were coming along so well.  My legs are almost all smooth now.
I’m going to keep going.I’m grateful to Ashley Black for her science and girlfriend speak. I’m grateful to my friend Kelley Zuniga who is also on our bikini team.  She has encouraged mto to work through the atrophy and not give up.  She is a true motivator.  I’m grateful for pain relief and for new information that proves we can take care of our bodies from the inside out.
I will keep going!!
You can find the Fascia Blaster on Amazon.com now. I am not a spokes person for the Fascia blaster but I want the best for my clients so I recommend it!!
Do not buy ‘fake ones’. Get the ones that say Ashley Black . Or better yet.. visit her site and order from her directly.

You can also go to AshleyBlackGuru.com

Links to my previous updates will explain everything I have done.
Beginning fascia blasting first 30 days

Moving from IIFYM into Intuitive Dieting part 1:

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Progressions through my journey. I’m getting better every year.

It’s been a while since I posted an update on my training/dieting.   I finished my show season in June and have reversed dieted back up to over 2000 calories a day.  I will not have another bikini competition until I take the stage at UFE Worlds in Toronto, November 2018.

I am however.. training for my first pole competition here in St. Louis, December 2017.

So let me back track a bit.  I want to show you a progression of my flexible dieting journey. Part two will explain my current use of IIFYM for my competition.

Binge/Restrict 2012
I spent the bulk of my life in a binge restrict pattern.  I was knee deep in the Tosca Reno EAT CLEAN movement but  never measured servings. I refused to eat sugar because it was the devil (according to the Skinny Bitches movement). I was deep in orthorexia but still binged until I made myself sick.   Cookies, cakes, whole pies, then returned to a restricted plan with full intentions of redeeming myself. I know   I choose to compete in a competition partially because I knew I could lock myself down to get rid of these binges. This is the first time I admitted that.

When I began my competition journey in  late 2012, I was basically starving myself.  Nutrition was tough for me because of my patterns of binging. ;(
This is how I looked on my first day of bikini competition training.   Yes.. I was lifting, doing massive cardio but not getting enough nutrition to fuel the work I was doing.  My coach told me “you are starving”. I agree.

 

 

 


Bro plan: Restrict. 2013/2014
I started immediately on low carb bro plan but.. I also started eating more protein and I began to look better. My nutrition was improving too because I was consistently eating 12 cups of spinach each day. My vitamins were on point and I was fueling my workouts.
I was focused and did well until I binged out. I had terrible derails that lasted for days.
My coach told me 8 weeks out from my first show, that one more derail would keep me off stage. Well. I handled that just fine. Placed 2nd and ate an entire pound of birthday cake fudge in the car on the way to the restaurant.

I had no reverse diets either. It was a hot mess.  I did Bro hard core off and on.
I got very sick from the lack of nutrition my coaches gave me. I resorted back to my binges in the off season and then I would grab my old show diets and use those. It makes me so sad to say that. I never fixed one thing. I only proved to myself that I had an iron will until I fell apart and that was NOT going to be ok for me any longer.

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Jan 2013 and June 2014.  I began IIFYM post show Nanbf  in July 2014.

ENOUGH IS ENOUGH.  I asked my coach during 2014 prep for swaps and was told I wouldn’t look right on stage if I swapped out my protein or carbs.  I don’t believe that is true.  I was going to make this happen and end this nightmare of binge/restrict.  I fired her and  began this part of my journey.

I want to say to you, if you are still with me.. all of the things I experienced above made me a better athlete and a better coach.  I’m not mad about this journey. I’m here to learn and grow.  I’m leaving behind those old ideas and people who won’t use science!!

IIFYM: The First year with IIFYM was interesting. I set a goal to learn to find out what triggered me and my binges. I found out!!! Then I fixed it. Sometimes it was baby steps but it was information.  I still believed in ‘clean’ food but I added in small sugar treats until I started to get mad when my veggies got in the way of my snacks. 😦  Read more about that here
I worked very hard my first year to decrease binges by eating foods that made me happy.
I still believed some food was “bad”. I made huge strides in my physique and my happiness. I would go 6 months without a binge.  This was great.  Here’s how that looked.  I had almost 18 months between shows and I prepped myself for UFE Halloween Mayhem 2015.  I did not binge in prep. I did however have 2 months post show that I lost my way. I’m just being honest.  I pulled it together and set new goals for 2016.
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IIFYM Flexible Prep: 2016
For my second full year of IIFYM I wanted to take my nutrition to the next level. I had done so well curtailing my binges and I was very confident in my ability to master flexible dieting.  I paid mind to eating food that made my body run great, I focused on my fruits and veggies and variety.  I began to let go of the “bad ” food concept and allowed myself to eat foods that were previously off limits.  Amazingly, I didn’t get fat, I didn’t lose my way. I began to understand that I could fuse lots of great food into my plan as long as I was eating my daily nutrition requirements!!  YESSS.

That journey was seriously incredible. I focused in on micro nutrition as well as my macros. I began to understand more about my body than I had ever dreamed. I wanted to know!!  Yes… old habits die hard. I still found myself wanting to have treats (albeit “clean”) to help me stay out of that binge territory. I know what works for me!!  I made it work. I want to show you this picture because this was all about fueling for my build from just doing a basic cookie cutter bro plan. Yes.. time had passed but let’s be honest.. I started this at 47 so three years isn’t’ that long.

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Eat lift slay for a booty. I ate more carbs than ever!

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Halloween Mayhem October 2016 I became a UFE Elite Athlete. I loved my package and I loved my prep. It was an amazing learning experience.  I ate so many amazing foods in my prep and came in with my favorite package!!

2017
I competed right away again in June of 2017 and I loved my package but this prep was harder on my body and I had to dig deeper to get lean enough.  I basically did 42 weeks of prep in 1 year.  I would never do that again!! That’s not what my body wants at all.
It was still a great prep and I ate beautifully as I got ready for stage.
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After Fury in June 2017 my next step was to reverse diet and then begin my training for the Pole Sport Organization Gateway competition in December.

Intuitive dieting: What is it?
The goal of our team with clients is to teach them the progression of flexible dieting so they can learn to be truly flexible.  That means they can begin to use their knowledge to eat for their goals without being tied to a scale and tracker. This comes with time and practice.

To be effective a client  would understand and manage your macros in their head.  I know I have to reach 150-180g P each day. I need 25g min of fiber and 500g veggies min. I know my minimum fat intake should be about 40g so I just eat and add this in my head. I’m using visuals and my scale as well as nutritional information on lables.

When would a person use this?  I started using intuitive dieting loosely post show 2017.  It was magical. I was spot on because, trust me.. I’ve seen 5 ounces of chicken breast more than I’d like to admit.  I often use it when I”m traveling or eating out. Most restaurants have nutrition on their websites.  It’s handy!

Who should use this?  Only people who have a clear understanding of their body, macros and feel committed to hitting all their micros/macros!!

Do you do it daily?  Maybe..  I might do it on a day then use my tracker.  I started gingerly and progressed.  I’m very tied to MYNETDIARY tracker.  It’s a safety blanket for me. However.. being able to start this process is a huge step for me.

Here I go!!  Part two is here.

Moving from IIFYM into Intuitive Dieting part 2: Pole Competition prep food

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In June 2017, I committed to competing in the PSO Gateway Pole competition here in St. Louis Mo.  I had just finished competing in my body building show , UFE Fury and decided to work on a project that would allow me to be judged on skills and not simply my physique.

This is not a pole blog but I want to explain to you in this post how my diet has changed based on my sport of choice. I will include my training schedule and how I fuel.

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This is how I”m looking now. I’m pretty happy with my off season physique.

Post Show reverse diet was completed and I went back up to about 2000 calories a day. I’m 52 now and frankly.. that’s a lot of food for me.  Even in my off season normally, I don’t need much more than that.   I hover around 1800-2000 average.

How I train
My training schedule is frankly harder than I can even explain.  I am probably a big whiner but my body is on fire constantly and the work I’m doing is extremely challenging.  I am competing in Level 2 Exotic which is pretty low on the skill set but it’s still a big jump for me.

I meet my coach once a week for an hour but I also train each day on something pole related. I do flexibility and floor work 2-3x a week.  I do actual pole time with spins and climbs 3x a week. I also include core, and 2/3 leg days and 2 upper body days.  I have cardio as well.

How do I fit it in.. ?
Sunday: Pole, floor work, flexibility, upper body work.
Monday: Cardio + Big Leg day with compound moves like deads and squats
Tuesday:  Pole, floor work, flexibility, core some upper body  weights and bands
Wednesday: booty work and train clients.  Probably cardio and core too.
Thursday 1 hour warming up pole/floor. 1 hour pole with my coach, 1 hour practicing what we learned.
Friday:  bands booty.. it’s not a lot..cables booty extensions.  maybe some plyo, cardio.
Saturday: rest or cardio with my bikini team.

I take rest days as I need to.  On non pole days I train for about an hour.
It looks like a lot, but I’m in competition prep. I’m used to this pace.

I cannot pole everyday and I try to do legs on the days before I pole so my upper has time to recover.  Pole is a lot of core and upper body work too.  Floor work is total body and legs are on fire.  I add in the big leg day to help me maintain the muscle I have. I’m experimenting with my program so it may change!!

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so much leg work and upper body/core in the floor work portion.

Ok.. so I am also doing a photoshoot and presenting on stage at Halloween Mayhem. I have to be in shape and while not stage lean, I need to look good. I also know that when I fluff it out, it’s harder for me to pull myself up on the pole.

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pole arms are coming in!

This is next level IIFYM for me.  My first priority is to keep my calories high enough for my day that I can have energy to train.  Normally in my body building workouts I would use 20-30% of my daily carbs pre and also post workout to fuel and for muscle recovery.
In pole though, I find that that simply isn’t enough.   For this project what works for me is
about 100 carbs pre workout with 1 scoop Isolate.  I also have C4 pre workout and drink a Bang throughout.  Holy mama.  I have experimented with different ratios of carbs and cannot perform without at least 100g Carbs.  I always follow with recovery carbs and Iso.
I take creatine and BA daily too. Hells yes!!

I did a 3 hour pole workout yesterday and used about 135g carbs pre and 60g post.
I felt amazing.  The normal food I train with does not work with me any longer. I can’t eat actual food because the spinning makes me nauseous so I use dextrose. I have used  Phorm 1 Ignition and it works well.
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The rest of my day will be used to increase my veggies and protein.  I have fats later in the day as well. I’m not ending my day with couch carbs or lots of snacks and I’m basically doing intuitive dieting for now. I’m looking leaner and while it’s a different look, I like it.

I’m not scared about doing this intuitive version of my plan simply because I’m so focused on fueling right now or I cannot give my best to practice. I know I must keep my protein at 150-180 as normal but I might need more carbs for some days.  I can use the flexiblity of those other macros to eat the best way for my sport.

I am always open to the idea of going back to tracking if need be but I’ve had no need to right now.  Everything is working!!  What a journey to learn even more!!

Follow my pole journey to competition here!!

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What does it cost to compete in a bikini competition?

If you are contemplating a journey to the stage, my goal here today is help you navigate the cost of competing!

First of all, I believe that if you are reading this, you have been in the process of searching. You’ve been looking at Instagram and seeing all the gorgeous competitors.  You’ve thought about bikinis and maybe you don’t actually know where to start for this process!  So let’s make a plan.

Gym Membership:02

I’m assuming you have one. You need one.  Cost  will depend on your area. If you need to train at 3:30am  because that’s when you can do it.. get a 24 hour one!!
I own a gym. I have two other gym memberships too. One is the biggest gym in STL and the other is a 24 hour one. I need to train when I can!!
$35+ per month.

Coaching:

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I love being a coach!!  My girl Julia and her hardware!!

I fully believe that ALL first time athletes need a competition coach.

I don’t believe all competition coaches are good or qualified. I believe that YOU must interview your potential coach and get as much information as YOU can about what your coach will do for you.  If your coach only gives workouts, no support, no information, no posing, nothing but a cookie cutter diet and that’s ok with you.. you can find so many  who will take your money.

Your coach might be online, or in your area.   Decide which you prefer!!  If you  have actual personal training time with your coach, you are going to pay a lot hourly.
I charge $75 per hour for privates.  Some charge more!!

Please do your research and learn as much as you can about how your competition experience will be. 

Finances: Many coaches make you sign a full year contract that includes off season and prep. You can pay anywhere from $150 monthly to several hundred dollars a month.
Phone calls from the best coaches can be up to $600! I know because I requested one!!

Some coaches will require you to pay in full ahead of time for your prep.  That  could run you $600 or more.

Coaching is generally non refundable and non transferable.  If you don’t keep your end of the bargain, you can be dropped for non compliance.   This may upset some people but if a client is not ready for stage because they are not following their plan, that falls on the client. As a Client  it’s YOUR job to hire the best person then follow through.

Perspective:
Our  bikini team offers a  monthly package of $175 on an auto bill.   We require our clients to stay with the team for at least one month past their show so we can help them reverse diet.

You can find us at SLEEKBIKINITEAM.COM

You may also find coaches who will do monthly payments as well.

I found a coach who is super cheap!!
You probably found a coach who hands out cookie cutter diets and workout plans. 

I want to stress to you.. Find the right person and pay them to help YOU.  

ADVICE: if you see any ads that say “I can take anyone to stage in 12 weeks” 
Run away.  Trust me, every client is different!  I’ve seen this so often and it’s a low calorie, low carb,restricted plan.  Find someone who is a good fit for YOU.  Did I stress this enough?  

Do you need more help choosing a coach?  Look here!

POSING

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Karina posed with our Skype posing coach and it was a game changer. 

  Please do not over look posing.  Please do not useYouTube videos to learn to pose.  Please pay the right person to give YOU the best presentation.  If your posing coach gives everyone the same routine, that’s a bad thing!!   Posing coaches with “signature” styles make it obvious to judges who posed the athlete.   The better choice is to find a posing coach who will teach YOU how you look your best.   They will teach you how to
create a presentation for the federation you want to compete and they will be vested in your progress!!  You can look to some amazing Skype coaches as well as local ones.  Please do your homework.  Posing will cost $40-60 per hour.

Do not make the mistake of skimping on your presentation. Hire someone who will be truthful and honest and help you win.

If your posing coach has no idea what to give you for your federation, find someone else!  Don’t waste your money.  Your posing coach should pose your early and then tweak you again when you are stage lean. Things a look different when you are stage lean!!

Do not wait! If you made the decision to compete, hire a coach  right away!

Supplements:

Prosculpt is my thing
Just a smattering of my supplements.

  The basic supplements you may be using  for bikini are Whey protein (or the equivalent), BCAAs,  Pre-workout, multi vitamin, fish oil etc.
I know, I know.. you might know someone who did it without any sups. That’s awesome but most of us will be taking at least a protein supplement.  My first coach had me on a vitamin regiment that was about $200 a month and I purchased from her friend. ASK questions before you sign up!!

Items like Whey will range from about $30-50 a tub.  Shopping places like Amazon, Body building.com and local stores, you can get rewards, points or sales.  Basic supplements will cost $100 a month give or take.

Food:
food

If you are eating Bro (turkey chicken or fish and veggies) your grocery bill is going to be spent on all of that!!  Walmart, Costco, Sams, these are great places to stock up!
If you are IIFYM you can have more choices but you can still stock up!!   Depending on prices in your area, you will spend a good amount on food. Athletes pretty much eat all the time.   I spend about $175 a week on my prep food.

 

Bikini:

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This one is mineeeeeeeeeee! It was $185 from Crystallini Bikini

Stage Bikini’s come in all price ranges!!  If you want to have   super blingy suit you can spend as much as you want!!  My first two suits from Ravish Sands were $650 each.   I have gone to sequin suits now because I can compete in more than one in my show.  I love them. They are fantastic on stage!  I paid between $150 -$185 for my sequin suits.
Plain suits can be purchased too. Most sites have plain ones for sale so you can really choose one based on your budget.  If you are so inclined, you can purchase your own crystals and bling your own.

Suits are ordered 8 weeks out.
Do you need more info on choosing a suit?

Rental: Of course you can rent or buy second hard also!!  Facebook has several groups for reselling!
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Stage shoes :  Most of us will wear the basic style 5 inch clear heel from Ellie “Brooke”.  This shoe is amazing. It fits great. Easy to walk in too!   You can get them on Amazon for about $30.  Of course you can choose your own shoe style and bling.  Price range is up to you!!
Advice: Buy two pairs.   I’ve seen girls blow out a pair of heels backstage and hobble out. I’m an over thinker.

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Jewelry:  We love our bling!!  I have a huge collection of stage jewelry that I’ve accumulated.  Let me tell you a secret.. don’t spend a fortune!  It gets janky from the tan and it can get lost.  I’ve been at so many shows where someone broke an earring or needed a bracelet and someone gave them their extras.

I purchase my jewelry locally at the import stores. They have huge selections and I got 10 pieces for about $70!!   Amazon has blingy jewelry and you can search IG for the high end suppliers to competitors.  I find it’s not worth the expense because backstage is very chaotic. I’ve lost plenty of things!!  Save your good jewelry for date night!!

Tan
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This is where you do NOT want to skimp!!  Please hear me on this.  You have trained and dieted for months so do whatever it takes to bring your best package to stage. You will tan with your backstage tanner.  Don’t go to the local tan company and try them out.  Your stage tan is unique!!  It does not have DHA so it will wash off and you do NOT want to look green on stage!!  Your tan will be $100-$200 and you will receive touch ups all day backstage. You should have your tanner providing you with gloss and glue too!   The tanning backstage is generally wonderful!

Hair/Makeup: Someone posted “Do judges like you better if you have long hair, dark hair, extensions. Are you dinged for bangs?  ”

Ok listen to me now.. you are in a subjective sport.  You may find a judge that likes blondes better than redheads. You have one who loves girls in blue suits but hates red because his ex wife wore red.  So the only thing you can do is bring your best package.  The overall package will win. If you want extensions and you love your look, do it.  If you rock a look that isn’t at all you, it will show!   Be the best version of YOU and rock it like you are Beyonce.

Get your nails done with Gel so the tan will not stain it.  That’s an additional 30-40 dollars and remember you need to do your toes in Gel too.  The top coat is fine.
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Hair:/makeup: Can you do your own stage hair?  If you are good at it.. awesome. I can’t. I’m far to hungry and emotional to do anything day of show.  I use my own hair and makeup artists.

Backstage will have some options for hair and makeup.  Do your research!!  If you are comfortable without a trial run, they will be a great resource for you and they will most likely touch you up during the day. That will be  about $100 each for Hair/Makeup
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Private Artists:  Search Facebook Makeup artists group and find the best one for you.   You will have to pay travel for some artists but if you work with them ahead of time, you can show them the look you want.  I’ve paid $180 for makeup with travel.

Do I recommend it. Yes I do.  I need 3 hours to get my look together. That’s just me.
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Doing your own makeup: I set out to do my own makeup. I took lessons from an artist. That cost me about $100 per lesson.  I purchased a rolling makeup kit and about $650 worth of the right color cosmetics for stage.  I ended up paying an artists simply because I ‘m too low carb to do much day of show.   Some ladies are skilled.  Here’s more on makeup if you want to try to do your own.

Other expenses: 
Federation Card : $60-$100
Price per category you compete in
Example: Bikini open  $60+ and Bikini  Novice  $60+
Fee to register for the show  $75 +
Hotel  and other travel expenses TBD
Photography varies by photographer!!!  Backstage photography is worth it!!
At UFE I paid $75 for 10 pics. Stage pictures were about $200.
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Photoshoots: As you are stage lean, you will book your own photoshoot!!  This is well worth it!! We shoot in every competition season!!  You can do your research on quality photographers who shoot fitness.  Prices will vary in your area.

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Karina always had bomb shoots around her shows!  LOVE this.

I know you are working hard. I hope this helps! I wish you so much luck on your plan!
Baby Iggy has no knowledge of competition costs but he supports our desire to shine.
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FIRE! I BRING YOU FIRE workout

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I haven’t posted a good booty workout for a minute!!

I did this one today. It’s my second leg day and I focused on glute activation.
I did about 45 min of this plus the finishers.  Good luck

Goal is 3-4 rounds with purpose. Glute activation and zero slacking!

Warm Up: be sweaty and ready .

Band side steps using hip circle 30 seconds
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Barbell Glute bridges HEAVY slow with hip circle above knees. Keep glutes activated 10 reps
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Banded Cable squats 2 counts down 1 count up 10 reps
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Banded stiff leg cable deads 10
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Bulgarian split squat  with barbell 10 /10
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Stationary  lunges 10/10 with barbell
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Barbell Squat pulses 10
Rest

Finishers are 
Cable hip extension 100/100
45 degree hypers with weight 3×12

Music for this one is

No slacking…

Fit Girl Food Hacks

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I’m going right in and tell you a few hacks that can save your life. Ok.. probably not really but you may like them.

STARBUCKS double shot:
Ask for either a dopio or Quad (4 shots omg) over coffee ice.
Add either Sugar free vanilla syrup or a splenda packet.
Add either coconut milk or almond milk or skim.
BOOM.. The drink that keeps giving.  The coffee ice is like “second drink”

Muscle Eggs
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Muscle Eggs is super popular among the fit girl set. I liked it when I purchased it. But.. I had a couple issues.  First of all.. the containers are huge and barely fit in my fridge. I had to keep the other ones frozen and that was tough because of all the halo top in my freezer. No room.  So there is that.

They are pricey which is fine because they taste great.. but I got bored!

Hack. I made my own.
Start at Costco or Sams and buy pourable egg whites by the case. They are between 6-8 bucks for a whole case of 6 boxes.  That’s a lot of egg whites.
You can use any sugar free coffee syrup for and mix with your whites.  You will have lots of flavor choices and won’t be stuck with one gallon of the same.
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You can drink Muscle Eggs and you can also drink pourable whites with coffee syrup.  You can mix them  into your protein shake to make it creamy. You can make pancakes or mug cakes too. You can go to MuscleEggs.com and use their recipes with your own concoctions!!

You can search for “Sugar Free Coffee syrup” and get lots of options.
You can also find them at stores like
Bed Bath And Beyond
Home Goods
Marshals
TJ Maxx
World Market always has a good selection.
Amazon is for sure going to have what you want!

Party time:
Order this and never look back.
Jordan’s Skinny Mixes are Zero macros. That’s P:-0  C0 F0
They are great! They are fun and exciting!  So if you have to be Faux Drinking, you can make this happen with club soda and some garnishes!  Take the macros for your hooch but at least you will be feeling sassy!
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You can search Jordan’s Skinny Mixers online to find them.
Bed Bath And Beyond has lots of amazing Jordan’s Skinny products

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Baby Iggy is not on macros but he’s super happy!!
❤ 

Flexible dieting and prep: what I learned. Honest and brutal

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If you want to know the dang dirty truths, this is the blog to read. I’m going to tell you  everything and some of you won’t like it. Some of you will be haters and think you know more than me. You might.   This blog is my journey and if you get anything good out of it.. that’s a bonus.

I have done two preps in the last 52 weeks. Each prep was 24 weeks long.  I am 51 years old.  You think that doesn’t matter.. it does. My body is tired of prep.  That’s the honest truth. I’m tired of prep. I’m pretty much hit the wall on this and if you ask me to my face.. I’m probably going to spout off.

Personally, I would never do two preps back to back but the federation I compete in suddenly removed the pro qualifer in  October so there was only 1 chance to try for my pro card in 2017.  My husband and I discussed it and we  made the decision to do this show even though I had not yet recovered from my last show.   I went in fully understanding what had to be done and I did my best. We worked hard and I did a great job. I am  100 percent confident in the package I brought to the stage!

As it turns out..
I actually had a great prep. Our whole team started January 1 and we did an entirely flexible prep.   OMG OMG OMG

Basically what that means is each day I hit
my protein goals,
my fat minimums,
my fiber goals,
my fruits veggie goals,
my micro nutrition goals,
and I ate over 35 different foods weekly.

The flexible part came in the fact that I was able to be flexible with my carbs and additional fats to suit what I needed to fuel but also to accommodate what I wanted to eat.

My workouts never suffered. I never “did fasted cardio” unless I wanted to. I never did anything that wasn’t fueled properly to give me the most effective workout.

Actually…
Our whole team has found success prepping this way.  It is truly based on each of us .
We teach our new competitors to pay attention and learn this process so their preps will become more and more flexible the longer they compete with us.

FOOD
This prep we were able to perfect our food so I never felt deprived

Frankly, doing prep.. I can do this stuff with my eyes close. The diet is easy.  It’s easy for me because i am not suffering like I did on my bro preps! We had some gorgeous food!!

Things I liked about this prep:
Front loading my tracker with dinner early in the morning.  Hubs and I would decide on dinner and I would be excited!  I would fuel my workouts, then fill in the rest of the day so I had plenty of macros for dinner. Here’s a few of our dinners.

 

 

 

 

That Monte Cristo Sam had jelly on it.
Our team has Taco Tuesday and Waffle Wednesday each week!! Yummo.   We ate Shrimp and Grits a lot as well as Halo top ice cream! I had a cookie almost every day.  Near the end, I did not because it would not fit.. but that is the way the ‘cookie crumbles’.

What I did not do:
Binge:  
I had one day when a refeed went out of control. I was about 14 weeks out and my Cinnamon Toast cruch measurement turned into something crazy.  I modified my other macros for the rest of the day but I had to remove CTC from my food roster because I felt it was triggering me.   I’m not bragging. I’m stating progress. In 2013 and 2014 on my Bro preps I found myself having full on binges.  I began purging again after both shows.  Getting a handle on prep with IIFYM was a life saver because I don’t feel deprived.   There’s no ‘poor me” here. I need progress not perfection.  I planned my days so they felt fun and I did not have the urge to dip into food that was not on my plan.

Eat Out: .  I did not eat out at all in my prep.  I only ate what was prepared in our house.  Even early on in prep, I won’t do it. I just stayed out of restaurants or I brought my food. I’m fine with that.
Traditional training
I have had plenty of injuries this year.  A few of our team mates really suffered with some bad injuries.  We were all able to train in such a a way that we still got our work done and hit the stage having met our goals.

I cannot have a bar on my back anymore.  I cannot run stairs nor can I do plyo. I probably did 3 plyo sessions this whole year. I had to modify my training to keep my back pain free.   My pole workouts kept me strong and flexible and I added the chiropractor weekly.  I need longevity over PRs.    I will never try to beat my 185 pound dead lift PR because it took several chiropractor visits to get me out of pain.  I’m totally ok with this.

My workouts were focused on muscle activation and not based in ego or how much I was supposed to suffer for my sport.  I wanted to focus on form and creating balance in my physique. I incorporated Fascia Blasting and while I have so far to go there.. I saw amazing changes in my  abs and lower body.
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Blasting those abs!!  Holla

Results:  I took 3 trophies in my show. I loved my physique this year. I feel like this was my favorite package I brought to the stage.  My team took two pro cards.  We took a total of 7 trophies in this show.  Our current trophy count for 2017 is 31 and we are all IIFYM and using our own unique plans.

Part of this journey is to share what works and what didn’t.  I’m in no way saying my way is perfect or I couldn’t have come in better or whatever.  I’m saying that the bigger picture shows that
1. I have never been given a  trophy for suffering, nor has anyone else to my knowledge.
2. Everything has variables and  you have to work with what you have and are able to do.
3. Cookie cutter plans would have been the death of me for prep.
4. Being happy and making progress in my journey is paramount to someone handing me a plastic trophy.
5. I can always strive to improve and use what I learned to better serve my clients and my future preps.
6. Science is indeed a thing.

Here are some of my pics.
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We received 7 trophies for this show. IIFYM. Yes.. and two pro cards for our ladies.
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Bikini portion of the Glamour category as well as the themewear.

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I’m 51 and I’m fucking proud of this. Yeah I said it.
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This body was built on IIFYM, truly enjoying what I do. I have put the time in to slowly learn to trust my body. I will always work incredibly hard but never suffer for a sport that does not reward you for how much you suffer. It’s useless. Working smart is much better! Strategies!!
There is something powerful about learning how your body works and building on this concept.  As athletes to it seems beyond ridiculous for us to continually tear down our bodies and offer it poor nutrition yet ask for it to improve.

Believe me.. I have room to improve but my first priority is recovery. I will not take the stage again until I Worlds Championships in Nov 2018 so I can have a solid building season .

I am very proud of my athletes and their placings are important but what is most important to me is not what someone else thinks of them, it’s the improvements and knowledge they are gaining in their journey.   Having a team with ongoing dialog of our experiences has been a game changer as we navigate our competition endeavors.

If you like my blog.. be sure to follow Caitlin on her blog. She is very honest and truthful about her journey!!

IIFYM 101: HOW TO GET 35 DIFFERENT FOODS A WEEK.

Are you a creature of habit? Do you eat the exact same thing every day?  Did your coach give you a plan with a total of 6 items on it?  Are you struggling to incorporate variety into your meals because you “just don’t know what to eat?”

This blog will help you.

Sports nutrition 101 tells us that we need to eat 35 different foods a week.  Our team of athletes and lifestyle clients follows this goal.
This is important simply because, variety allows us to get micro nutrients from lots of different sources.

I have spoken openly about my Bro diet plan  and how it made me very sick. You can read more about that here.  I was eating a ‘totally clean’ competition diet of
turkey
chicken
fish.
egg whites
oats
ezekial bread
brown rice
sweet pot
spinach

I had 12 cups of spinach on my plan each day.
I hated my meal plan.  As I got closer to my show, my calories were very low and I had 6-7 meals a day of tilapia and spinach.

That is about 9 different foods and entire food groups are missing from this plan.
There is zero nutrition coming from beautiful fruits and other veggies.  I could have had other options and still reached my goal. I would have felt better and had more energy.  I certainly didn’t look better on this plan than I do on a variety of food.  That’s a fact.

If you are on a “bro plan” but want to learn how to get variety.. click here

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Nutrition should be a priority no matter what plan you are on.
It astounds me that intelligent people accept this style of eating when “dieting”. If you were told to give your kiddo this food 6x a day, you wouldn’t.  Kids need better nutrition. They need their calcium and fruits and veggies. How dare someone recommend this.
When did we lose our sensibilities!! Let’s eat some beautiful food! Stop removing total food groups! You don’t need to!!

How can I increase my variety to get to 35 different foods a week?

DON’T OVERTHINK IT.
Eat simply. If you are in the mood for black berries, eat them.  Have an apple on another day.  Eating the rainbow is a perfect way to increase your variety easily.


DON’T SHOP FOR 35 DIFFERENT FOODS
You don’t need to do that!!  Just start with what you like, and add to it.
We use challenges like “Taco Tuesday” and “Waffle Wednesday” to help our clients get creative and increase their variety.  Both of those meals can be created with lots of variety!  It’s easy to find yourself with 15-20 different foods a day on those days!!
Think of the toppings, the ingredients.  If you want fish tacos, great?  Do you want a taco salad?  Or waffles with Halo top and chocolate sauce.. Or perhaps you just want  Waffles with blueberries!


Hack: My Net Diary tracks your food amounts!!
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You can see the number of foods you have eaten each day!  Cool.  MyNetDiary Pro is bomb!

If you need a macro plan or want to learn more about IIFYM you can work with us at LEARNIIFYM.COM

Do I have to count macros forever?

Well.. that’s a giant bucket of OMG!  How do you count that???  I count it as  DGAF.

The question I received today was

“UGH.. do I have to count macros forever?”

The answer is “Yes and sort of yes and no-ish.”

Let me explain: 
Your body counts macros whether you count them or not. If you are fluffy,  it is because you are eating in a surplus. If you are drinking that giant margarita you know you are going to feel accountable for that in some manner. That is surplus for sure!!

IIFYM/Macro counting is not a diet. It is  simply a way to  eat well and achieve your physique goals while enjoying the foods YOU like.. So if you want to achieve your physique goals, yes.. for sure you will have to count them.  However..

The progression of macro counting is fantastic.  The longer you do it, the more comfortable you may feel with “Intuitive dieting”

Intuitive dieting is basically eating your macros and doing math in your head.  Simply understanding that you have a certain amount of Protein, Carbs and Fat and fiber to hit and are able to do that fairly easily.

Example:  I had a Quest bar.. that was  25g protein, 27C and 8g F.   Iced coffee with it that’s an extra 10g protein… etc.  I’m doing math in my head.  It starts to actually become a natural thing the longer you do it.  This works great when you are traveling.  I have found it very easy to eat in airports with intuitive dieting.


When I get a check in from a  client that said “I didn’t track yesterday but I aimed for my protein and hit my calorie goals  pretty close”  this is awesome.  This is someone who understands her goals but can be “flexible” in her food!!

BREAKS ARE GOOD.. SOMETIMES.
I had a client check in and tell me. “I didn’t track at all for the holiday. I was on a float and ate some things, but kept my portions small. I enjoyed the day”

This is a time when you don’t need to track.   This is a flexible dieting win!  My client was aware, she enjoyed her day and she didn’t stay glued to a tracker.   She is back on her normal food right away.

I was very excited to hear her experience over the holiday simply because a dieting break is good for the soul. It’s ok.  On that break, she didn’t binge, she didn’t freak out or beat herself up.  She woke up and went back to her plan.  This is amazing.

Ok.. so I’m just not going to track and guess..
This is could be a struggle with clients who are used to starting and stopping diets.
I’m not advocating this at all. Consistency wins over perfection in the IIFYM game.  Working intuitively for long periods of time is for the advanced macro counter.

Honestly, I can’t even fathom not counting for a long period of time. If you reach that level greatness.. Cheers!!

If you are not solid on your macros. If you cannot hit them consistently. If you are prone to binges and see not tracking as an opportunity to eat in a surplus.. you are probably not ready for intuitive dieting.  That’s ok. Stick to your journey and use the tools you have to be successful.  Never give up but know that the longer you do it, the easier it will become!!

Fascia Blasting Update: 6 months

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This is going to be a hard blog to write. I’m embarrassed, mortified and elated at the same time. I have not shared out in the open what has happened during my fascia blasting journey until today.

I want to back track a bit.  This will be very long so grab some coffee but I will be 100 percent honest about what I’ve gone through and how I got here.

I did my last bikini competition  late October 2016.  I knew I would be starting my fascia blasting journey and had planned on competing October 2017.  However, I realized that the only pro qualifier for my federation was June of 2017 so that cut 6 months off my fascia blasting time!  I would NOT have started if I had realized that. I wanted a full year to restructure my physique.  Mind you.. I am 51 years old. I feel great but I’m a next level kind of girl. I have struggled with my lower body for decades. My legs are clearly beyond bound in the below pictures.That means the fascia is really tight and no matter how lean I get, the muscles can’t be seen. It also leaves me lumpy!  Having bound fascia also means I’m not getting the muscle gains I want because the fascia is like a sausage casing and there’s not room to grow.

I also struggled my whole life with lose skin on my belly.
I’m not mad about this but I don’t want surgery . I was interested in seeing if I could tighten it up.
stage

Blasting:
I sent my pictures to Ashley Black and she quickly returned a very long protocol for me which I have followed to the letter.
Yes, I am beyond bound (BB) and that is a pretty rough starting place.  I have taught impact workouts for 35 years. It makes sense that my fascia is jacked up.
That tummy area is a tough  area for me because when I gain inches it gets super fluffy but the skin is loose.

I have also worked with Ashley’s moderator,Kelley Zuniga. She is a competitive athlete as well and she gave me great advice for my  prep.  I had gone through a tough phase over Christmas where I was breaking up a lot of adheasons and felt fluffy as can be. I went from stage to loosey goosey.  I tend to get inflamed when I blast.  I’m not opting for a aggressive blasts.  It’s not right for me.

That demolition phase was pretty hard on my brain.   I’m telling you…

Did I bruise. I did for sure.   But I kept going.

Nutrition:
During that demolition phase I was still really struggling with low energy and detox symptoms.  I am an IIFYM girl and not a detox tea or magic solution believer. I drink my gallon of water every day . I probably ate too much over the holidays but  it wasn’t much over my macros.  I was pretty good this year. I’m just being honest.  I do not believe in “Clean” food but I eat for my nutrition and my food is gorgeous and amazing.  I had sugar  and soda and I like franken food like pop chips and protein bars and  Lenny and Larry’s cookies.   I get over 500g fruit and veggies per day and my fiber goals are on point. Protein is high and carbs are fueling my workouts and my life.  I do not believe in magic. I believe in science. #LearnIIFYM

Inner thighs. I brilliantly decided to pull my inner thighs tight while sitting on the side of the tub. I blasted them briskly and I got all the way to gravel in just a few weeks.  It wasn’t long before I saw them smooth and then I had a thigh gap. I looked down and saw that thigh gap and almost passed out.

Legs.. Ok. My legs are still a mess but they are better.  My hope is that I look better than last year on stage. I know I have a long way to go blasting but I’m not stopping.
I have broken up alot of stuff on my legs.  I can see my quad definition now. I blast around the quads and I also am fat lysing them.  They are coming a long.  Still bound.. yep.  But it’s better!!

Glutes Hammies: Oh boy. I’m painfully self aware of the work that has to be done in this area.  That hamstring is still pretty lumpy but I’m going to town on it.  My glutes are looking better.  Smaller yep and not as bound up but I’m ok with this.

Just so you can see a difference in competition time.. look here.
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I blasted my upper arms and rear delts too.  I’m eating a lot more food in 2017 than I was eating on my ‘clean’ food diet in 2014.   Overall my package is better because I’m blasting.
I can almost see my glute. I’m also blasting my “sweep” area and it is coming along.
I want you to know this.. As I have progressed, I am working on muscle activation rather than simply lifting. I train with intention. My glutes/hams are rock hard under the remaining body fat and they are becoming visible. I can feel them fire which I never could before. This is real.

This is rough. Hard to show.
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Picture 1 is from November 2016. I sent this to Ashley.  Picture 2 is March 2017.
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The March picture is after I’ve had 4 meals and a gallon of water.
The Left side was early November in my post show reverse diet.

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So this what my abs look like now.  They look good all day.
No they are not 100 percent . I have some pebbles in that lower portion that was loose and it still puffs out sometimes. I’m not sure if all the loose skin will ever tighten up but I’m really willing to keep going.   I’m 5 weeks out from my show  in this picture.

I want to say here. I have been bullied (whatever) and called a liar my progress.
I have some great images on the web from photographers and so forth.  As a fitness competitor it would be uncool to show off the pictures that look yucky.  I am truthful in my business. I am a real person . I don’t sell the fascia blaster  but I am interested in science and health. I’m interested in learning how my body is changing from the inside out. I also want to be a better athlete and a better coach for my clients. Science drives this train.  So the reality is, we all have work to do. Progress!!

Here is a picture from a photoshoot  that was 2 weeks before my last show. Mid October 2016. This is my struggle in the abs and lower body.  I can usually pose it away but this pic is an out take.
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This picture of me is 8 weeks out from my show.  Look.. I am bending over . My abs are tighter.  That’s the take away here. Perfection.. nope.. progress.. moving forward.
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Blasting schedule: 
Daily or every other day 5 min per body part. I do my abs 4x a week which keeps me from feeling super tired this close to my show.
I carve my abs and arms and legs, especially my quads.

The Fascia Blaster is sold at AshleyBlackGuru.com  I do not sell it. 🙂  I love it though.

If you are a blaster and want help with your workout plan, I can help you! Reach out to me or visit our site http://www.sleekbodyonline.com/