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

bread
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!!
35foods
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

Prepping Not Starving: Taco Tuesday

taco8
Our Team LOVES Taco Tuesday! Who doesn’t!!  IIFYM is bomb because you can make them fit your macros!!  Here are a few of our creations!  The tacos above are grilled chicken !taco1
Alicia scored this find at Trader Joes! 24g Protein!  Holla!
taco2
Coach Michelle is on vacation and on prep. Her tacos are on point. That avocado!!  Avocados and that wrap have fiber. That’s about 20g fiber right there!  taco3
Ashley is about 4 weeks out from her show. This is her masterpiece!

taco9
Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
taco4
Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime. taco5
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs. taco7
Jen nailed her macros while eating tacos out!  um.. yes please!!
taco
Holy Mama, sometimes you need a taco when you are out. The macros on the Taco Bell Chicken Soft Taco are sweet.

Hack: If you are craving Tacos, front load your tracker with your tacos early in the day and eat around them.

Here’s my 4g Carb Taco shells.

shell

taco
These are in the grocery store or order online. We buy 72 shells at a time!

Eat food that makes you happy!  #makeItFit

Prepping Not Starving: Pizza

pizza2
Warning: These are actual pizzas made by our bikini team in PREP!!

One of the thing that has me completely over the moon is our team’s ability to create amazing food from prep ingredients.  They do it quickly and with flair.

There is no reason to eat plain when you are in a cut!  Creativity goes a long way and creates a sustainable plan!

The above pizza was made by our girl Ashely who is just 4 weeks out from her show.
pizza7
Here’s another one she did!

pizza6
Coach Michelle is 7 weeks out from her show and rocked this masterpiece.
Chicken, sundried tomatoes, onions, FF mozzarella, reduced fat feta and basil on a flat out.

pizza4
This is my SOB on a flat out. I toast my flat out before we bake the pizza.
Jimmy Dean Sausage crumbles, Onions and Louis Rich Turkey Bacon. Sauce Prego light smart red sauce from Walmart.

tracy

Our Bikini Team Athlete, Tracy made this gem.
Pepperoni Pizza for Dinner! 🍕💪🏻Oh man… Winning! ❤️ 308 Calories / 4.5G Fat / 37 Carbs / 32 G Protein
Tomato Basil flat out Wrap
Turkey pepperoni
Marina Sauce
Fat Free shredded cheese
Bake at 425 for 10 minutes

pizza1
Melissa did a fun peperoni and sundried tomato version!  mmmmmm
pizza8
Debbie, who is 7 weeks out from her show  created this version of the white pizza!
pizza5

Tips: Pizza is an easy dinner and it has a secret bonus. Flat our or tortilla wraps have fiber.
There are lower carb wraps too.  You can create your own toppings from your prep food. You can load veggies if you are into that.  You can use full fat or non fat cheese depending on your macros.

You do NOT have to have 12 dry roasted almonds for your fats.  You can have other fats!
Cheese has protein.  Feta is a great choice too!  This is all about you.

Pro-tip: Build your pizza in your tracker in the morning so you can have exactly what you want. Then eat around it for the rest of the day. You can enjoy your evening meal hitting your macros and feeling super smart!

Hey.. if you want to learn more about IIFYM.. go to LEARNIIFYM.COM and let us teach you!
If you want to join our IIFYM bikini team.. we’d love to talk to you.

Prepping Not Starving: Quik Trip Egg bowl hack

breakfast-bowl
If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane.  I know a lot of restaurants serve this as well.

Last night, we recreated this masterpiece for my  prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.

bowl

1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
onions

In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.

You can modify anything here just adjust your macros.
If you take out the whole egg  you can take off  5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!

BRO ALERT:  If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.

Wish I’d saved room for Buttered Toast!

Hey.. do you need help with IIFYM? Check us out at LearnIIFYM.com

Life Hack: How to take Next Level Progress photos

wpid-2015-03-14_01.08.10.jpgNo more selfies in the mirror!!
If you are on Team Sleek Body or Sleek Bikini Team  you will need to follow this protocol.

—————————-

So listen, I’m a selfie queen  but I’m also a very busy coach. I do client checks ins all day and when I get crappy check in pictures it slows down everyone’s progress.

Even if you just take progress pictures for yourself or for your FB group, I’m going to teach you how to do the next level version so you can be a BOSS!
I have progress pics weekly from the last 5 years. I can look back and see how my body has changed. Even if I don’t   see results right now, boy, you sure can see them  as time passes.

By doing it with this technique, you will always be able to grab them and do a quick side by  side!!

Reasons your check in  pictures should be good.
1. All mirrors are not created equal. Some mirrors can make you look way leaner and that will throw off your coach’s plan!!
2. If you aren’t doing full body, head to toe with shoes, you are not showing your coach what the judges see!!
3. If you are lifestyle client and your pics are cut off, camera pointing down, foggy bathroom, can’t get the back view with the mirror.. you will slow your coach down.

Show your coach your new photo skills!!    If you are just shooting your own progress pics you will be so glad you learned this hack!

What I require from my lifestyle and bikini/figure athletes
Full body pictures, head to toes. Faces can be cut off for lifestyle.
Competitors are in heels and in their  poses.

I also require a posing video from my prepping girls.  This is much more accurate than mirror selfies!! So this method is simple because you will already have your video!

OK.. here we go..
So think about your pictures. I’m not hating on this lady but I return check in pics like this.
245-weight-loss-before-after-women-bum

You can see progress but she could do better for herself and her coach. If she were posting this on, say her “fascia blaster” community she would get good feedback but this has some problems.  I care about stuff like this because we work hard so let’s fix it and really see what’s going on.

1. The right side is HUGE compared to the other side. Things that are close to the camera look bigger.
2. You can’t see her thighs on the right side. You could switch the order of the pictures and tell everyone you did some magic booty grow tea to sell some product!  We can’t see what’s happening so we need the full body and we need them both to be the same size!!

I expect this level of pictures from my clients so this is how it looks. Michelle is perfect on her check ins every time.

Here is exactly how you can do this quickly and easily so your pictures are always next level bomb!

Use a tripod or stack some shoe boxes on the dresser( we call this the South Side Tripod).
2. Set your phone to “CAMERA/VIDEO” and reverse the camera so you can see yourself in the screen.
3. Begin filming and walk way back so your full body is in the screen. If you can’t see your feet, back up. Back that train up. Trust me.
4. Hold your poses for a few seconds each. Do front, back and both sides.
5. Press STOP and go to your gallery so you can view the video.
6. Press PLAY then hit the ‘PAUSE’ . You will see a scroll on the bottom.
7. Begin to slowly scroll until you find the perfect shot.
16441284_1232729523462152_1475340354_n
8.Touch the screen to make the scroll vanish and Screen Capture that picture!
You can also use the pinch method to expand your physique to fill the whole screen!!
16507214_1540156272664397_112912692_n

When you do your side by sides in your collage app you will have the same poses and can make both sides symmetrical.
This is what I see. So I need these to be the same so I can scroll and see where changes need to be made.
ashley

Pro Tips:
1.Make sure your camera is not low and pointing up at you. Have it level for amazing results.
2. Wear the exact same thing in your pictures each time.
3. Shoot at the same time each week. My clients do their pics upon waking and after they use the rest room. They are at their dry weight which can help us  keep the conditions somewhat consistent each time they shoot.
4. Lighting should be the same too if at all possible.

Benefits:This is going to save you the heart ache of having your guy have to get up early and take your pics.  He doesn’t care about the quality but you can make sure it looks exactly right.

Many of our clients are shorter than their guys so we end up with cameras pointing down, feet and legs cut off.  We are wicked smart.. we totally have this!

16521689_1540162439330447_1388117194_nThis is baby Iggy aka Bun Bun. He is very good at his poses.

I know you are working so hard!!  Keep pushing.
t

Prepping not starving: The Monte Cristo Sandwich

montecristo

The mister has been binge watching “Top Chef” so my prep has gone to level 3000.
This sandwich is the bomb and the macros are fierce!  Seriously, you can use whatever you want to make your own to fit your macros but this was one I had for Brekkie!! It’s a good pre workout too.

2 slices 97/3 Ham
1 slices FF turkey
100 calorie english muffin
1 slice FF cheese

1/2 egg whites
Splash of vanilla

Mix egg whites and vanilla together
beat it until it is frothy

Drop the muffins into the mixture and let it soak up the eggs.
Fry the bacon and turkey in a pan with some cooking spray.
Remove from the pan.

Put the muffins in the pan and pour the rest of the mixture on top.
Flip them over then put the turkey and ham and cheese on the muffin.
Close it like a sandwich. cover the pan so the cheese melts.
Serve with syrup and jelly or powdered sugar if you have the carbs.

Your macros will vary but you can make it fit, even with some


I know you are working hard on your prep!! Keep going!
t

20 weeks out

Just an update for my competition/fascia blaster journey!
Since I changed my show date from October to June, I’m having a “HOLY WOW”
moment.

Last week was the worst week I’ve probably had in decades. Our little Kitty went missing on Christmas and we found her last week. She had passed away outside.  She was only 2 and was my heart.  I was a wreck. I got so many grey hairs.

I also dislocated my sacrum on NYE when I slipped on some beer at the Kid Rock concert.
So I was in terrible pain. I’m thankful my chiropractor got me on the right track. My workouts were minimal though because she asked me to not lift very heavy. I couldn’t pole at all.  Tough week.  I don’t like to whine, but it was bad.

My food was good  though. Oddly.
15941367_1508358212510870_81038829478542849_n
IGGY!!
PREP
20 weeks out now and I’m feeling much better. We adopted a new baby kitten and he is wonderful.  My back is really feeling better too so I’m mentally and physically ready to start my prep with focus so I bring home a Pro Card for the Team!

Changes: Because I’m working with my Fascia Blaster and I’m working hard to fix my fascia and alignment issues I have made serious changes to my plan!

I have been blasting and got some insane results on my inner thighs. I’m still working hard on the rest but I’m seeing progress.

I have taken my workouts to zero impact. No unilateral movements, running, jumping, plyo, box jumps, back flips, burpees, NONE.  I do my cardio exactly as Ashley Black told me to. I’m training so much less overall than before and getting progress.  So we will see how I start looking now that I’m back on a cut.

The video above is the Pit Shark Squat.  I don’t use a bar on my back anymore so this one really gets it done for me.  I normally do over 200 pounds with this, but I’m still on lighter weights.  I really feel this in my glutes.  There are ways to do a Pit squat with benches and a Kettle bell. You can see that on Youtube. I just love this piece. Lucky for me , my gym has it!

15895086_10154960659949726_8222946204561615658_n
Show date is UFE Fury, Chicago June 3!!
Good luck with your show too!

2016 Mayhem recap and pics

12
UFE HALLOWEEN MAYHEM 2016 CHICAGO IL

I love this show. I am so excited to share with you how fun it is to compete in UFE.
So.. I did this show last year and I wanted to really raise my game for the judges!!

I started working with my designer in January!!  Ideas were solidified in May and we brought 4 amazing looks to this show. They were exactly what I wanted.

Ok.. so here’s how it all went…

My peak week went really well . I woke up Thursday looking great! Nice and tight. Friday I woke up looking like ET. Horrible.  My suits were way way toooo big. Oh no… I went  straight to eating!! Carbs. mmmmmm. I started looking better immediately!!  mmmmm carbs. Best day!!

Friday night we had our meeting and tan.
1
You know how pale I am. That tan was spot on. The tanner for UFE is Fitworld and they are amazing.And just so you know.. when you are competing with UFE, Rachel and her team will help you backstage. They glued me so many times, fixed my tan and just went out of their way to make sure I was taken care of. They also do hair and makeup!!
I will encourage you to use Fitworld Competition Services for all your backstage needs.
They are in the host hotel with us!! It’s fantastic.

Oh.. I loved my tan.. it was very sunkissed and not orangey.

20
My goal this year was to do my own hair and makeup. I hired an artist and did my lessons.  At the end though, I couldn’t make it happen. I was just too overwhelmed. I worked with a local Chicago Artist  Sabrina Ramirez. She gave me my best VS look. I loved that she used the colors I bought for my show so I could touch up.  This is my favorite look I’ve done for stage! In UFE your stage presentation is a large portion of your score!!  I needed full on glam to complete my looks.hair
I want to thank Melissa Lambert who is my dear friend and hairstylist. She created my red color. This is Tracy Red. I also wanted to homage Prince and the color purple in my show for her. She is an amazing friend to me and so gifted at her job.

My nails are done with love and care all year by my dear friend Rose. She is so good to me! Both ladies would love to work with you!

Ok.. so back to show day!!

2

In my suit ready to go.
6
Selfie with the mister. This guy is my rock. You all know he food preps like a boss. He has my back. I could not do this without him
16
Oh man.. I was the first one on stage this year!  Oh man.. I was nervous but I went out for Glamour in my bikini for judging. We come back in our themewear later.

4
Our green room is the bomb. This is a good shot of my Prince Purple Rain bikini. All the connectors were hand made from jewelry by my costume designer, Rebel Tart. I love sequins on stage.
15
Hit the stage again in my blue bikini.
7
This suit. omg.  We have that puppy glued down. I love the flat sequins. My dragon look for themewear held together with chains.This was entirely the vision of Cindy from Rebel Tart
We needed to get me out of the “pink and girlie” box for this Halloween show. The chains were inspired by Britney Spears costume at the Billboard awards this year. The Harness is from a VS fashion show outfit. The chains are held on with jewelry hooks and have spikes.
I got the shoes from amazon!! They are now going to be pole shoes!! ha.

23
I want to tell you about the Wings. We got these wings custom from a seller on Etsy. They were horrible. The broke immediately and were totally shoddy work. Cindy’s friend Terry creates wings for movies. She enlisted his help to recreate them so they were wearable. My clients know how much stress these things gave us. Cindy then stayed up all night filling out the feathers and building them into these stage worthy masterpieces. I did not just ‘get these’. People’s hearts and souls were put into making this look.

UFE has the fabulous Glamour Category that is the Victoria’s Secret Fashion show category. You can choose any type of glamour outfit you like. I want you all to do this category!!  OMG .

10
UFE Halloween Mayhem has a costume contest. I wanted to do Batgirl to celebrate 50 years of Batgirl. Cindy Henry took the original design for Yvonne Craig’s suit from the old Batman Tv series. She hand crafted Bat-a Rangs for the closure on the back and on the utility belt. The bat is inset into the fabric! This costume is 100 percent my favorite thing I have ever worn.  I will transition this outfit to my pole now.
18
My kiddos told me that I have to high kick. .

Back stage! The Chicago Boys were awesome. They put on a fantastic show. They are acrobats and it was mind blowing! The energy at this show is off the chain!

14
These ladies. Omg sisters in iron. I have so many friends in UFE and they all have amazing journeys. The girls on stage.. never discount what they have done to get there.  We had so much fun!
3
Backstage with Donna!

25
Awards at the night show.  this is the Glamor Category. I’m still in Batgirl. We could wear what we wanted for awards.

9My dear friend and fellow Sleek Body coach Michelle brought me a cupcake and a vat of icing. She and Lar Bear drove 5 hours to support me in my show. Our Team mate Jessica also came!  I ‘m so freaking happy. I placed  1st in Bikini Masters, 2nd in Glamour and I was in the top 5 of the bikini open.  UFE does top 3 for trophies but I will take the victory of being in the top 5. I am now able to compete in the Elite Category for UFE and will be able to compete at UFE Worlds.  I will bring a better package next year!
8
One more shout out to the mister who brought his best John McClain from Die Hard!
We are a great team. I’m so happy to have such support from my family, my clients, my friends.  The folks who believe in me make me work harder.
I love my UFE home and am so happy to be in the UFE family. They treat their athletes so well. I feel they are very fair in their judging. I am excited to help bring UFE Rampage to St. Louis April 22, 2017.
If you want to learn more about competing in this great federation, please visit ufeshows.com or contact me for more info about Rampage. You can also join our FB group!

If you are looking for a bikini team home.. please check us out at SleekBikiniTeam.com
22
U
mmm.. time to eat.. 🙂

UFE Halloween Mayhem Update: 9 weeks out

photopic

When I look at my stage pics, I’m always feeling a little crummy about how my skin looks so muddy with that spray tan.  I feel like it never looks like ME on stage.  This year, I did not hire hair and makeup because I need to commit to creating my own look.

I went to You tube and watched the same videos everyone watched. I bought every product on those videos too.

One of our Sleek Bikini Team athletes hired a local artist for her show in June.
Racheal Gloyd
http://www.instagram.com/Rachael_makeup
www.EYESLIPSANDLASHES.COM

14169486_1353975094615850_297082703_n
Taylor’s makeup just looked fantastic on stage.
14138449_1353975264615833_730439183_n
14138440_1353975281282498_2139863911_n

14137825_1353975261282500_227748125_n
I asked Rachael to teach me!!

She spent 4 hours with me to construct a look that will be perfect through all my costume changes.  She taught me how to hold the brushes and how to contour, MY face so my photography looks great.

I feel like a lot of girls have skills in makeup and while I’m a total cosmetic junkie, I never progressed at all in doing it well.   So it’s going to be a real challenge to commit to this aspect of competition.

My skin looks really pale here but we already have put a formula together to mix shades once I know how my spray tan comes out. This will allow me to get the right amount of color without being fully chocotaco tan on my face.

Rachael put a lot of emphasis on my eyes and we are using glitter and we will use fluffy lashes too.

So now, the ball is in my corner. I have 4 hours worth of instructional video ready to conquer this.

I wish you luck in your competition!!
t

Prepping Not Starving: Tacos!!

ta
Oh man.. who doesn’t love TACO’S!
I am 12 weeks out from my show and I am nailing my IIFYM prep. This one has been the most fun yet.  Taco prep is going to be my new thing!

Look what I found! LaTiara Low Carb Taco Shells. I got these at my local Schnucks store in the Taco section.They are also available on Amazon and other Low carb sites. Check Google!
shell
taco
Each taco shell has just 4g carbs where as other shells or tortillas are around 18g carbs each.

La Tiara registers a B on MyNetDiary’s food score so that works for me.
It’s a small taco shell but it’s so good.

The macros for two tacos are
2. oz grilled tilapia
25 g light sour cream
20g fat free cheese
2 table spoon of salsa
2 shell

Total for two tacos
P: 26
C: 13
F: 9
fiber 1
Calories  236
That’s just 118 calories per taco!

Bro prep swaps: If by chance your coach has you on the “no fat ever” bro plan, you could drop down to fat free greek yogurt and only take 4g fat for the whole recipe.

I bought 72 taco shells on my last trip to the store!
Everything in my recipe has an A or B rating and would be considered “healthy”!!

hol
What about doing Shrimp tacos? Yesss! I mixed shrimp with light sour cream, avocado and
filled the shell! mmmmm..

Try grilling Corn on the Cob if you have the carbs!
corn

You could also use those taco shells for some nachos if you do it right!
Pro-tip: create your recipe and load it into your tracker early in the day. Just eat around the recipe so you hit all your macros/fiber/veggies/fruit requirements.

I wish you well on your competition training!
t