Category: Health and fitness information

I will share my secrets from my 32 years of personal training.

How to stay motivated on your fitness plan

On By Bikini Competitor TracyHIn Challenge, fat loss, Flexible Dieting, Health and fitness information, HOW TO, macros, Motivation, weight loss

 

I posted the Rock’s Instagram so you can click through, follow and get motivated.

When a client begins a new program, they are on fire. They head out and buy new gear and get all their ducks in a row. They immerse down in it ready to slay dragons on their way to  their new physique.

That works for a while until they loose their steam. Getting up early is a chore. They begin to fall into old habits and soon their motivation is gone.

What has also happened here is yet another time they have not been successful in their journey.  😦

I wanted to do a blog on motivation but I cannot offer the secrets to staying motivated until I tell you the actual truth.  If you are frequent reader of my blog, you’ll hear the same tone resonate.  Consistency wins over perfection. Starting and stopping is the opposite of consistency but we sure do find ourselves in that predicament way to often.

Here’s the hard fact: Motivation fades. Discipline is the way change happens.

If you find yourself dropping off a program after a certain amount of time,  then let’s explore some ways to help you push through that trouble spot.

If you ask the body builder sect, they will tell you to Just F’n do it. Yep. I totally hear that. I totally agree with that. I totally think that some people don’t really know how to do that!!
LHDlKE0

Here are some of the reasons people start a program.

“My doctor told me to lose weight or I will be facing a health crisis.”
“I need to lose weight so I can have the surgery I need.”
“I need to lose weight or I will be put on medicine for my blood pressure”
“I am told to work out 3 days a week for my health issues.”

When I get this from a client, they already have the motivation to make a change. Wouldn’t you say?  You would be surprised how little health issues motivate people.
It’s shocking.

When we talk to them about why they drop off the plan, they use reasons (excuses) like “I just can’t get the food. I can’t find the time. It’s not a good time.”

Motivation for health isn’t enough.  This person needs discipline to make this happen.

I want to help my clients to reach their goals and no amount of barking about their health seems to matter. They need tools in their tool box to help create new habits.
goal
GOALS:
“A goal is an idea of the future or desired result that a person or a group of people envisions, plans and commits to achieve”

Things I hear from clients
“I want to lose weight.”
“I want to get back in my smaller clothes”
“I want to eat better and be healthy.”

The most successful clients are ones that do not set arbitrary goals like these but more  specific/realistic ones.

“I’d like to be one size smaller by Christmas”
“I’d like to be wearing my favorite dress again by Easter.”
“I’d like to learn to manage my stress eating.”

We also see them do much better when we set long term goals and short term goals.

“Overall, I need to lose 100 pounds but in the next 90 days, my goal is to train
4x per week and lose two dress sizes. “

What has been so helpful for my program and clients is we set up 3 month plans.  We have a goal, a start day and end day.  We then assess, look over what we have learned and begin that process again. It’s not wrong to also set rewards for the end of the challenge. Make it non- food based !!

Challenges
I like to incorporate Challenges into their plan so they are working progressively each week on improvement!  You don’t need the 200 squats a day challenge. Progressive challenges are attainable and provide positive reinforcement!!

CAT-MEME
Plan of action:  
To achieve our goals, we are going to be very successful if we are accountable!
My clients use our app to track their progress, workouts and can see an actual spreadsheet of improvements.  They can check in their workouts and get achievements for their efforts.  Apps like My Fitness Pal or even your Fit Bit are there for the accountability factor!!  Tracking your food is simple on the apps so you always know you are on point.  No food is eaten without being tracked!!  Accountability !

Many clients say they loose steam because are too busy to workout or do their food. Everything seems to go to the back burner.  I ask them to book their classes /workouts like it is an important business meeting.   One of the things I love about the apps is that you can put your workouts on the calendar and it will signal you if you miss one.  Our app syncs with My Fitness Pal so I can see my clients daily food intake!!
Accountability is one of the things clients tell me they need the most.  Using tools to help with this is a fantastic way to move forward!

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Vision board:
This is fantastic.  Vision boards are great for any goals/projects you have set up.  I love this board from one of our athletes.  She hit the mark on positive text and images for her project!!  I recommend this for you too!!

A workout /program buddy or support group.
Having support on your journey is fantastic and actually will help you succeed more than going at it alone.  I have found that posting my goals in public or sharing my journey on my social media is very helpful for me.

Many people set up fitness journey accounts on Instagram so those who like to can follow it.  I find a lot of inspiration from others who are also on their journey.

Our dear client on her fitness journey!14183885-1363590546987638-9165857793060093686-n_1_orig

For me, posting progress, or selfies and telling of my successes and struggles may help someone feel motivated but it’s more for my personal growth. I’ve been able to see trends in my progress as well as just overall accountability to my goal.  Personally, I’m going to finish a project if I share it publically.

Facebook has lots of groups or challenges you can join. Our clients have access to our fitness group and  macros boards. We can talk about concerns or get new ideas. It’s fun to post personal records and Non scale victories when others are cheering for you.

What I have found is that clients who refuse to be a part of a group fall off faster than those who are part of a community.  There is a lot to be said for surrounding yourself with like minded people.
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Don’t stand up your friend. If you need a workout buddy, you can set that up at your gym or in a group.  Seek this out!!   If your buddy is online only, you can share your accountability posts by sending gym selfies so they know you went.  The two of you could set your own parameters to help keep you motivated and on track!!

Instagram: I have found that I’m super motivated by my fitness friends and people like The Rock. I always set my alarm for 10 min before I’m going to get up and scroll through my fitness feed for inspiration.  I love seeing others training and doing well. It energizes me.  I love looking at cute workout clothes and thinking of what I want to wear that day. You may not feel motivated by those things but there is something you can explore to help you set the pace for the day.

If you set up a fitness account for Insta, only follow fitness accounts. Nothing annoys me more than baby pics on my fitness feed.  I can load my personal friends accounts on my main account. When I am looking for inspiration, I want to keep my feed focused

What do you do to to stay disciplined/motivated?
This is Bun. He is motivating you with his mind.
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Do you need help with your plan? Would you like to be a client and reach your goals!! I can help you! You can find me at http://www.sleekbodyfitness.com
Our coaches do online, in studio and competition training!!

The Brutal Truth About Your Competition and your Expectations

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team, coaching, Competitor secrets, Health and fitness information, HOW TO, Motivation, off season

THIS BLOG IS ABOUT PROGRESS NOT PERFECTION! ❤

This is one year apart. More glute! I’m happy.
1 year apart

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.

wonderwoman
This was 5 weeks out from my first show.

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.

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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.

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Build build build your physique but know you can get better every show!!

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.

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In 2013 I needed much glute work. I still do! Middle pic is lots of food, lots of lifting  (2016) Final pic is 2017.  I’m a work in progress because I want to get better.

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.

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Ashley in 2015 and 2018. She is lighter on the right BTW.

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.
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coach j
Julia Before and at the UFE World Championships in Toronto

Post Show:  Bad sportsmanship is never ok!!
I should have placed.
The judges hated me
I’m quitting my coach for another coach. I should have won.
I’m quitting the sport. I deserved to win, that other girl didn’t.
This show is rigged. The judges have their favorites. 

Boy, doesn’t this sound familiar.  First of all.. being an athlete isn’t’ when you are walking on stage in your sparkly bikini, it’s how you handle yourself. Being a real athlete is about sportsmanship as well as hard work.  Frankly, being pissy because you didn’t get what you wanted actually shows on stage. Yep.. you don’t think it does.. but it sure does.

It shows in your social media. It shows in how you treat others in your show. It shows.
Disparaging other athletes in public or social media reflects badly on YOU. Your friends will always  side with you.  Pro-tip: keep that conversation between you and your coach and be gracious in your placing. Your judges see your social.. just count on that. It looks bad.

Hey.. honestly…There is no guarantee.  Body building is a subjective sport and as athletes we never know who will show up. We don’t really have a solid handle as an industry on criteria.  Each federation seems to want something different or  perhaps the judging isn’t consistent. We already all know these things, yet we choose to step on stage.

No one is entitled to a pro card.  In your first year, not getting a pro card is a good thing. I said it.  I’ve seen many athletes win their pro card on their first show and were not ready to compete at pro level.  They did not do their time coming up and it basically put them out of the competition game.

Not getting a trophy when we thought we deserved one is normal because we all go there with the intention of winning. Sometimes things just don’t go our way.  Sometimes the numbers are tight and it’s literally a crap shoot on who placed higher.

Yeah, sometimes the judges have their favorites. Sometimes they don’t even see you.
Sometimes they don’t like YOU.  Sometimes it sucks.  It’s a subjective sport.

My point here is if you think that the grass is greener elsewhere then you didn’t do your show for the right reason.  Our goals should be to improve our physique and be competitive.  Winning is a cherry on top of the actual cupcake of the competition process.  We can get better and work hard for the next time!  We can try another federation that might be a better fit.  We can figure out where we can work smarter and keep pushing.  Or we can stomp our feet and be mad.  Trust me.. one is easier than the other.

So sorry… but 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.
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Baby Iggy wants you to know that you are enough.. just work hard!!
Good luck with your show
Coach T

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

On By Bikini Competitor TracyHIn bikini competition secrets, bikini team, bro swaps, food prep, Health and fitness information, HOW TO, IIFYM, macros, meal prep, Motivation, Prepping not starving

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

This blog will help you.

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

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

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

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

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

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

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

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


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


Hack: My Net Diary tracks your food amounts!!
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

Do I have to count macros forever?

On By Bikini Competitor TracyHIn fat loss, flex, Flexible Dieting, Health and fitness information, HOW TO, IIFYM, macro counting, macros

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

The question I received today was

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

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

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

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

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

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

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

This is a good day! High carb days is awesome.

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

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

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

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

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

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

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

IIFYM 101: How to Get Protein like a boss

On By Bikini Competitor TracyHIn Bikini Contest Prep, Clean Recipes, coaching, fat loss, flex, Flexible Dieting, food prep, Health and fitness information, HOW TO, IIFYM, macro counting, macros, meal prep, Prepping not starving

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If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Chicken
Turkey
Pork
Beef
Fish
Other Seafood (shrimp, scallops)
Dairy
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Cheese
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Eggs
Egg whites (buy the pour-able kind)

Legumes
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey
Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
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Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

oates
Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
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This is my Birthday Cake  crepe. The recipe is here
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Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
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Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)
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Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

Ideas:
RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.
puppy

I know you are working hard! Don’t give up. If you need macros or help.. connect with me on
LearnIIFYM.com
t

Prepping Not Starving: Taco Tuesday

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team, Clean Recipes, fat loss, fiber, flex, Flexible Dieting, food prep, Health and fitness information, macro counting, macros, meal prep, Prepping not starving, weight loss

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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!

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Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
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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!!
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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

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, fiber, flex, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, macros, meal prep, pizza, Prepping not starving, weight loss

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.
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Here’s another one she did!

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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.

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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

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

Life Hack: How to take Next Level Progress photos

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Health and fitness information, HOW TO, macros, weight loss

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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.

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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.
4. Sleepy partners/people don’t care about camera angles. We don’t need to bother them to help us. Let’s don’t ask our kiddos. Let’s don’t act like we can’t work our own phones.  I promise…we have this!!

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.
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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 left 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. Coach Lauren is perfect on her check ins every time.

LAURENPOSE
Lifestyle
Dani has two front poses you could use.

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.
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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!
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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.
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ATHLETES: YOUR HEELS MUST BE IN THE PICTURE

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 people have to get up early and take your pics.  Sleepy people don’t care about the quality but you can make sure it looks exactly right.

Many of our clients are shorter than their people 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.
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Top Reasons Your New Year’s Resolution will fail : Part 1

On By Bikini Competitor TracyHIn Flexible Dieting, Health and fitness information, IIFYM, macros, weight loss

new-year-resolutions
Hello Holiday Food Season!
Friends… you are about to bombarded with food, food and more food.

Also brace, we are about to get bombarded with a million weight loss  quick fixes guaranteed to give you a super model body with no effort.

If you are on social media, you’ve seen diet teas, magic workouts, booty bands, menu plans.. omg.

Before you click ” Purchase” on that quick fix  plan, let me tell you the truth!!

Here are a few reasons your plan is setting you up to fail.
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1. Your mindset
“I am going to eat everything in sight now and then lose weight starting in January”

How has that worked for you in the past?  It doesn’t.  One reason we see clients struggling is because they live in the ‘all or nothing’ world.

 “If I can’t eat everything, I will eat nothing. ” 

That only lasts so long.  With little balance, nothing in life really can be successful.

Success tip: Set your December up for eating well but taking positive steps to not over indulge.  Eating smaller portions is one way you can enjoy the Holiday’s without eating in a surplus.
Drink less alcohol!  We practice Faux Drinking during the Holidays.
You can see more here at my Holiday Survival Guide.

2. Your program: 
When a person finally decides to “lose weight” we often learn that there was and
“x factor” that created the desire to act.   Something drastic happens.

“I saw a picture of my self at the dinner table at Aunt Minnie’s house and I was chewing!”

Sometimes a partner or stranger says something critical. Perhaps moving up a clothing size is the X factor.   It’s very normal to feel desperate and be reactionary.
Things that promise “instant weight loss” are very attractive to a person who has had this
moment of truth.

Success tip: The program you should be doing is the one you see yourself on 1 year from now.  Studies show that over 80 percent of people who do restrictive dieting rebound and gain their weight back!   This is also very hard on your metabolism!!

So let’s take a moment and think about where you see yourself in a year. Do you see yourself in the exact same place as now, but more frustrated?  Let’s make a plan right now to stop repeating behaviors that are not working!!
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SECRET:The most successful programs are those that are sustainable and can be done with consistency.

When you see a plan you want to try, do your homework. Research.  If your new plan has 6 small meals a day and barely get a lunch break at work.. that’s not a good sign!

If your new plan requires you to remove fruit, carbs,  or other food groups, ask yourself if that is sustainable.  It’s not. You already know it’s not.

Really think about WHO you are. Search for the plan that works with YOU.

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3. No clear cut goals:  I want to lose weight is the worst goal I’ve ever heard. It’s the same as I want a million dollars. Well… ok.
Get specific!!  Really sit down and think about it. What do you want?  Do you want to fit into your clothes again?  Do you want to go all the way and rock a bikini body?
Think harder.. hmmm
What do you want your physique to look like?  Do you want leaner legs?
Would you like a  peach booty?  This is about YOU. Be specific.

Success tip: WRITE THIS DOWN!  Studies show that we are more successful in reaching our goals if we write them down.

SECRET:  It’s awesome to have your long term goal but let’s write down a few short term goals and how you will accomplish them.
In January when everyone starts hard then drops out so quickly, set yourself up for a set of small goals that will help you feel successful.   I promise you, hitting goals is very motivating!

Example: I will make it to the gym 4 x this week. 
I will do that by putting that into my calendar as a very important meeting.

If you have to break it down to just one day at time.. that’s OK!!
“I will track my food today”
I will do that by using my phone tracker or I will set an alarm to remind me to add my food.

If you have to break it down to 1 meal at a time.. do it.

 SUCCESS TIP:String together  successes even small ones add up and keep you motivated. We keep going when we are doing well!!  

Do you need help with your food?  We can teach you how to eat what you love and get lean!
You can be successful.  Our class is done online!! whoo hooo.. Check us out here

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IIFYM, Dwayne The Rock Johnson and Pancakes

On By Bikini Competitor TracyHIn coaching, dessert, donuts, flex, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, macros, Motivation, off season, Prepping not starving, weight loss

therock
Congratulations to Dwayne “The Rock” Johnson for being chosen as People Magazine’s Sexiest Man Alive.

Note: This is also win for the ladies who like a little beefcake, that’s for sure. 🙂

The Rock is a fitness icon!  He is an athlete and  clearly he lifts!
Not only is he a super positive force in his career, he knows how to eat for his physique goals.

One thing we can all be sure of he has his food correct !!

Plus, he likes pancakes.

Pancakes!
After he finished filming “Hercules” The Rock held an epic cheat day! On this day he whipped up his famous pancakes and ate 12 of them!
I love this picture because in our world of IIFYM, we call this a ‘carb up’ or refeed.

When a person has dieted for a while, a few things happen.  
1. The person gets weary of the diet. Even on IIFYM the fact that we are on a hard cut means we are eating less.
2. Our bodies can become adapted to the lower calories/macros.

A simple carb up or re-feed or in this case.. cheat day will help in both those scenarios.
So while “The Rock” called this an epic cheat day, he still utilized the concepts of body building and IIFYM.  He is eating with purpose!

YOU CAN LEARN EVEN MORE ABOUT RE-FEEDS HERE

In our program, carb ups or re-feeds are given to clients with specific instructions. It’s not a random cheat day or binge day, just so you know.

The Rock is a huge dude so 12 pancakes fits his macros. Most of us, ladies.. not so much. That’s why we tailor our carb ups for our clients so they have the best results.

If It Fits Your Macros is amazing because it’s all about the YOU.  You can carb up on things YOU like. I like Fro-yo and Cinnamon Toast Crunch!  Our clients have a lot of fun when it comes to their re-feed!

If you would like to know more about IIFYM and learn the secrets of success, please check us out on LEARNIIFYM.COM  We will teach you online!!  We will work with you to help you reach your physique goals!
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