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.
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.
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.
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.
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.
We received 7 trophies for this show. IIFYM. Yes.. and two pro cards for our ladies.
Bikini portion of the Glamour category as well as the themewear.
I’m 51 and I’m fucking proud of this. Yeah I said it.
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!!
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.
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.
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.
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.
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!!
In my suit ready to go.
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
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.
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.
Hit the stage again in my blue bikini.
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.
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 .
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.
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!
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!
Backstage with Donna!
Awards at the night show. this is the Glamor Category. I’m still in Batgirl. We could wear what we wanted for awards.
My 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!
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!
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.
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.
Do you want to get a lifted, round, peachy booty that salutes? Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough? It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years. Picture 1 is from my show in 2013. Picture two was 34 months later. I am 100 percent happy. I am a 50 year old woman who has put on muscle. I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal. And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their dumb Shredz asses? Do you feel like your changes should come over night? Of course you do feel that way. I do too! We have to stop and remember that we are natural body builders! We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing because everyone is looking for a quick fix. Don’t fall for this!
Cutting grows nothing!
One thing to remember is: You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss) and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner. If you live in a deficit of calories so you can ‘stay shredded’ chances are you aren’t really shredded plus you probably haven’t been in the caloric surplus you need to build muscle. EAT!
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE. UFEshows.com. I want more of the Oxygen Magazine look anyway. I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.
Jax started on my team late in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter. Pasta is her favorite. Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it! She built what she wanted!
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels, lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food. If you were looking for the secrets.. this was it.
Lovely and so sweet, Ash joined my team in late 2015. These are her booty changes in just a few months. She just took 2nd place in her first NPC show.
Her judges comments said she was spot on in her conditioning and physique! The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!
Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB. She was willing to eat and grow! She loves pancakes! Oh.. how did she do??
Three wins for Rowan! Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next NPC show in 2017. This athlete is on a mission.
Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!! She nailed her macros.
You can do it If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient. You must stop comparing your results to others. You must be willing to eat in a surplus to get gains and you might feel fluffy! So what. Get some stretchy pants and rock them! We get it. We are here to support you! Three cheers for strechy pants!
My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam! We might be a good fit.
I wish you success in your competition!
Glute bridges of all kinds are badazz for creating round booties. All competitors and fitgirl followers are deeply skilled at thrusting for a peachy booty.
This version takes it up a notch.
We use this in my studio and do 50 per day each leg. No one likes them. Not even me. You are wishing you were somewhere else, that’s for sure. Ok ,so why do them? Because you get some extra activation by elevating that weight bearing leg. The med ball is unstable so that makes it even more challenging.
Things to remember.
1.Press through the heel.
2. Squeeze as you come up.
3. The ball should be pretty close to your glute but you can experiment to see where YOU feel it best.
4. Your hamstring is engaged hard here. Good to know!
Modifications: Put your foot on a bosu, or a couch cushion, coffee table. If you are at the gym, you can use a bench but the ball is crazzzy.
I hope you incorporate this into your training for a perfectly peachy booty.
“I’m not going to make it”
“I’m not changing fast enough”
“I won’t be lean enough”
You are normal. It’s ok! Don’t let doubt overwhelm you!
I quit 3 times in prep. My 5 week out mark is always my worst. I am 5 weeks out. I just hit milestone goal in my prep and immediately threw myself under a bus. It’s almost funny how I always self -sabotage and get down on myself at this point.
Three weeks out is another hard time. Suit arrives . Never fits. I know I’m not going to make it.Crying crying then I pull it together and ROCK OUT with a vengeance.
I always make it. You will too. Everyone who is on stage has doubts.
They don’t weigh you on stage. You will be lean enough. You will get you there.
Skip over those doubts and know that you are going to be spot on. Visualize your success!
Every aspect of it. When you step off stage, you will have done something very few have done!
For my clients..Believe me.. if you are worried, I’m on it. I will adjust you so we are on point every step of the way.
Trust this process.. cliche but real.
Your job now is to focus each day and bring your best! I believe in YOU.
You have this!
Are you moving from a Bro prep/ coaching experience to IIFYM/Flexible Dieting and feeling panic in the core of your soul? I am going to talk you down today and gently help you find your way to success and meal time peace.
What is the difference? Bro-diets are legendary for only ALLOWING foods like these.
Egg whites, turkey, chicken, fish, beef (super lean 1x per week) asparagus, sweet potatoes, brown rice, olive oil (maybe) and the super duper magical oatmeal.
IIFYM /Flexible dieting, Macro counting is NOT a diet, you eat according to your fitness goals by hitting your macro nutrients of Protein, Carbs, Fats and the micro-nutrient fiber.
Bro-Flex is when coaches tell you you are eating IIFYM but give you a restricted list of items that you can swap with. If you have a swap list, you are not IIFYM.
Let me first of all reassure you. Look at this quote from Mr. Olympia Frank Zane who utilized Flexible Dieting in his show prep, 1979.
Remember this: IIFYM was born out of Bro-fatigue. It came about organically when competitors discovered they could swap foods as long as they achieved their macro nutrient goals. The goal of IIFYM was never to eat crap all day, but to offer options.
You must hit your macros but you must hit your fiber goals too. The food you eat will by nature be ‘healthful* to hit that fiber!
You should know this
In a cut (active fat loss) the amount of discretionary food is very low, about 5 percent of your day.
In off season, the percentage can be up to 80% wholesome*/20% discretionary.
This is where the ‘poptart divas’ of Instagram confuse and infuriates the Bro dieters. Everyone has different macros.
So… If your carbs are low, you can’t eat much in the way of sweet treats however if you have lots to work with, you could potentially have more. Everyone is different.
My macros wouldn’t allow me to eat 18 pancakes ever but the Rock did. His macros are totally different than mine! Of course they are.. Look at him! He needs more food than me! That’s why YOU need macros based on YOU and not a cookie cutter diet your whole bikini team followed.
How I prep with IIFYM.
As an IIFYM coach, I believe quality of food matters.Myself, I eat 5 different sources of protein each day. I do use greek yogurt and dairy as protein. I use whey, bars and of course animal protein. Chicken 5x per day disgusts me and my stomach can’t handle beef so I need options. I eat wonderful food that looks gorgeous, tastes delish and hits my macros perfectly. I have over 35 different foods each week- not the same 11 foods for 16 weeks that I used in my bro-preps. Our team eats 300-500g fruits and veggies daily minimum. We have a veggie minimum for athletes.
This is the actual food our athletes at in prep for our last show.
I enjoy a diet soda when I want one, but I get down a gallon of water every day. I use sugar free syrup and stevia too. I eat what I want!
Story time:One of my competitors calls herself the pancake queen. I love this. I also find pancakes amazing and delish and they can be made to taste like whatever you want. My first coach would not allow me to eat pancakes. It had to be 6 egg whites and 1/2 cup oatmeal cooked. NO pancakes because “I wouldn’t look right”. I buried egg whites in mustard, hated breakfast so hard.
Quality of food
I also use my food score ratings from MyNetDiary. I only eat A and B foods. If you don’t know about food scores Click here
This would typically NOT be on the Bro diet but the macros fit my prep. I use it.
It has fiber and protein! I mix it with Sugar free syrup and get a lovely bowl of icing. Look here
Do I have to get my carbs from sweet potatoes, brown rice, Ezekiel bread? I don’t. I use things like Flat out wraps, fruit, veggies greek yogurt (has both protein and carbs-I use Light and Fit). I use Light Smart red sauce from Prego. Basically I eat what I like. Dude, I haven’t had Ezekial in 2 years!
WAIT.. aren’t foods like brown rice, sweet potatoes and Ezekial magic? My bro coaches told me they were but I can’t find any science that backs that up.
I hate brown rice. My first coach made me eat 8 cups of brown rice a day for a carb up.
I buried it in salsa and mustard to choke it down. I could have had something else. There was no reason I couldn’t have except her lack of knowledge. I refuse to be miserable in prep or any other time. GROSS. I carb up now on SF Fro yo. Even in prep. I refeed with purpose and I eat things that I like.
English muffins, eggs, turkey and ff cheese. I put SF syrup on it. It fit my macros. Those english muffins are fiber city.
Oh.. prepped with Margarita Shrimp salad
pancakes 100 ways too.
How to not go crazy when you start. When I began I might have flown a little too close to the sun. I can fit a lot of things into my plan but I sort of lost sight of my goal to eat for my health. I was crabby because broccoli took up so many carbs when I really wanted goldfish cookies. Now, I am very solid in my conviction eat well and I don’t feel well when I eat lots of sugar treats even if they do fit. I prefer in off season to use foods like Poptarts to fuel my leg day. But that’s my journey. The beauty of IIFYM is that it is YOUR journey.
For my team in PREP we follow the guideline of 95% nutrient dense food 5% discretionary.
Yes, I know that all food has macros and nutrients , you can read more on this here.
Off season is 80/20.
Start by tracking what you normally eat then tweak where you like.
Input your coaches plan into your tracker and see what the macros are.
If you are not enjoying asparagus (gross) and want to swap it out.. look here.
I simply added the asparagus into MyNetDiary in the amount that was on the menu.
I thought about the veggies I’d like to eat and began to add them in to see how much I would have to eat to get close to those macros.
I like pumpkin a lot and can mix that with some brown sugar stevia (adds 2g carbs)
but It’s fantastic. The thing to notice with the pumpkin is the fiber. I don’t have the 3g fiber that the asparagus has but I hit my fiber goals daily anyway. If you don’t have a fiber goal.. this should be a red flag!
Some athletes can eat cabbage into their last week. Green beans are pretty easy peasy to sub up. I add Reduced fat Parm to my green beans and take the fats (3g ) for my serving.
Look how close Zuchinni is! I personally do zuchinni chips in my last week. I love them!!
I use sites like rippedrecipes.com to create healthful concoctions that feed my body and soul. I like sweets. I will put something like this in my tracker early in the day so I can enjoy it at couch time. The base of this is garbanzo beans. Every ingredient is rated A,
including the dark cacao chips that I count out and weigh.
But, I can’t seem to stop eating my Bro foods I’m too afraid.
I hear ya. The thing is, bro foods aren’t bad choices. They are solid choices especially the further into prep you get. Typically you will have to taper macros to continue to get stage lean. I am very good at ‘stretching’ my food out by using volume foods like miracle noodles and zucchini. Things like Quest bars aren’t good choices for me late in prep because it uses a lot of macros in a small meal. I need more volume!! However, you simply don’t have to live in a world where you have NO options. If you make pancakes out of your egg whites and oatmeal you can do it. I use Sugar Free syrups too but I weigh and account for everything I put in my mouth. If I find ways to eat foods that make me happy, and provide me with my P:C:F: and fiber I am very happy.
Give me an example:
I do this late in prep. Oh Lort, I had a some banana, that’s not bro at all. But look at those macros. My low carb days are happier than when M1-M6 was chicken breast only.
Again, to fulfill your macros +5/-5g each day you must eat well, but you have options.
Using sites like Pinterest, IG, blogs, with the #IIFYM #Flexible dieting you will find many amazing ideas that you can modify to fit your prep!
I wish you luck in your competition training!
*I know food terms like nutritious, wholesome or healthy etc are just terms I’m using to
give you a visual. All food has macros. I also know the difference between Apples and Hostess Twinkies and you do too. So bear with me. Use your food scanner and make the best choices for yourself..The overall snapshot of your day should be healthful food with room to improvise. Choices! Just as eating healthy one day of your life doesn’t make you ‘healthy’ eating discretionary foods doesn’t make you unhealthy. Its what you follow consistently matters.