As a coach, I have lots and lots of brand new athletes who begin their journey on my team.
As their shows grow closer and closer ,it’s common for them to tell me.. “I thought I’d
1. be showing more muscle
2. look just like the Instagram competitors
3. be tighter
4. be more defined
5. have more muscle
or some variation of this.
The hard truth is If you started your prep having not done a full off /grow/build season, you did it backwards. Yep. I said it. As athletes.. we NEED a full grow season before we begin to prep for stage.
It is very common to see people who “workout” think they can cut down to what you see on the gram. It’s not the same as taking a strategic off season, eating, building, and then cut to unveil what you have built.
In 2012/2013, it was common to see coaches advertise “12 Weeks to Stage” and starve a sister to stage lean. It was a simpler time back then because the bikini physique was not pumped , super conditioned or showing striations. It was beachy. BEACHY.
Fast forward to the ultra competitive nature of the stage of today. Conditioning needs to be on point. If a new athlete has begun her prep without mature muscle, she will come in lean and sexy but without the visible conditioning she is thinking she should see.
In every cut.. we lose muscle. EVERY one. That is real. We work so hard to keep what we have when we are on a cut. If you are lifting heavy and training with high intensity and keeping your protein higher.. you are doing your best to keep that valuable muscle for stage. You will not be building any muscle in a caloric deficit. If you are on the normal path of losing body fat, and your calories are lower, you will be fighting to keep the muscle you have.
If you have very little muscle to start with.. you can certainly come in lean and gorgeous but with visible work to do.
WE ALL HAVE WORK TO DO.
Does that make you unworthy to compete?
Not at all. Does it mean you are going to lose?
Not necessarily. Can you even win?
Of course you could!
Why bother? UGH.. well..
Because this sport is about improvements. When you compete, you must look at what you brought to the stage and work with your coach for improvements.
Do the work and come back with a better package.
Your first show should be a baseline. It’s a BASELINE.
You gain experience, you gain, knowledge of your body. You gain reality checks and you lose the nerves associated with the competition process. You become less about the madness and all about strategy.
We all have to take the time to build mature muscle to get the IG look. Some of those women are NOT natural and it’s deceiving. No offense to anyone who is not natty just be realistic!!
There is no fast track to mature muscle when you are natty.
It’s surplus of calories and progressive overload on your muscles. It’s diligence and time spent to create the physique you want. #science
No magic. Science.
I’m not writing this to bring you down. I’m asking for you to understand your sport and realize your amazing potential. I’m asking you to focus on what you are accomplishing in a very short time and what knowledge you are gaining in this process.
I’m asking for all of us to stay away from comparisons when you are looking at your pictures. It is not going to further your progress or goal to compare.
You do not know who will show up on stage next to you.
You do not have any control over the judges likes and feelings. You are in a sport that has literally no criteria and is subjective.
FOCUS on YOU and your best package. Retool and learn how to apply what you are learning.
Baby Iggy wants you to know that you are enough.. just work hard!!
Good luck with your show
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.
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.
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.
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.
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!!
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.
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.
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.
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!!
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.
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.
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!!
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.
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.
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.
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 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?
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!
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.
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.
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.
Rental: Of course you can rent or buy second hard also!! Facebook has several groups for reselling!
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.
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!!
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.
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
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.
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.
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.
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.
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.
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 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.
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
World Market always has a good selection.
Amazon is for sure going to have what you want!
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!
You can search Jordan’s Skinny Mixers online to find them.
Bed Bath And Beyond has lots of amazing Jordan’s Skinny products
Baby Iggy is not on macros but he’s super happy!!
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
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.
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!!
You can see the number of foods you have eaten each day! Cool. MyNetDiary Pro is bomb!
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 !
Alicia scored this find at Trader Joes! 24g Protein! Holla!
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!
Ashley is about 4 weeks out from her show. This is her masterpiece!
Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime.
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs.
Jen nailed her macros while eating tacos out! um.. yes please!!
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.
These are in the grocery store or order online. We buy 72 shells at a time!
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.
Here’s another one she did!
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.
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.
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
Fat Free shredded cheese
Bake at 425 for 10 minutes
Melissa did a fun peperoni and sundried tomato version! mmmmmm
Debbie, who is 7 weeks out from her show created this version of the white pizza!
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!
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.
1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
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.
NOTE: IF YOU ARE MY CLIENT and are sent here.. please use this amazing tutorial to fix your pics in Trainerize. Please do not upload them until they are spot on. Please and thank you!! 🙂 AGAIN.. please read this.. the whole thing. Your coach will thank you.
No more selfies in the mirror!! GAH..
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.
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.
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!! Please!! If you have a lot of ceiling in your pictures.. fix it! You are my priority, so I need to see you fill the whole screen including your high heels!
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.
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!
This is baby Iggy aka Bun Bun. He is very good at his poses.