I had a great week. I got all my workouts in. I felt like I got some changes this week. My food was on point. . My pics today are actually in a show suit. My last two suits were not suitable for this show. The blue one from last week was a suit I wore in 2015 and it didn’t fit me until show week! It’s much too big now. This beautiful silver suit is stage tiny.
Water is always really hard for me. I get it. I feel much better when I drink it that is for sure. It is much better but not 100 percent. Still a goal for this week to get a better handle on that
Sleep is terrible. Do you sleep well? I have hot flashes all night and I’m awake for hours in the middle of the night. I am doing everything I can in regards to ‘remedies’ for menopause symptoms. I have had my food really spot on and I am not eating sugary things. I don’t notice that it makes it worse but I’ve read some people say it does.
I’m not going to food shame sugar or call it the devil. This prep, I’m not craving or looking for it. I have had a lot of counseling and dealing with stuff has really changed my desire for ‘comfort’ foods. I’m really happy with my food and it’s lovely. I probably get sucrose in a few items that I’m eating but it’s not a big deal. I love Powerful Oats and I’m sure it has a little.
My point is.. I’m eating really well, I haven’t dropped macros and I’m getting all my nutrition needs met. I just can’t sleep! I know that has some effect on my results too.
FOOD! I have to thank the mister who is on the crock pots! It’s too cold to grill so we’ve been doing a lot of crock pot meals. My favorite still is lean turkey meat with taco seasoning. I have a bunch of containers of cut up things like tomatoes and onions. I make taco salad for lunch. We are doing a lot of cut up veggies and dip. Cottage cheese and dip mix. Boom. I also eat baked chicken thighs. So good. I just adjust my fat for the day . Easy peasy lemon squeezy.
My friend Kelsey told me about a new Starbucks drink. Cold Brew with a splash of oatmilk and SF cinnamon syrup. It’s the Kelsey Oatmeal Cookie.
POSING I met with Belinda and got my presentation done. I’m practicing everyday.
On Saturday, I hurt my knee doing the sled so that made me really bummed. So I’m going to have to work around some things while this heals. Good grief. I’m always hurt in prep.
Today I’m posing with my team mate , Julie so I will have some fun pics from that. So far, I’m enjoying this process a lot. I am resisting the urge to compare my body with others. I am here for this lesson, journey and to learn some really good things about prepping in menopause. I’m feeling strong so I’m excited to see what I can accomplish this week.
Chip it away, a little at a time.. but it’s all good. Let’s do something great this week!
The sport with no finish line. Every day moves you further along, even when it seems ‘boring’ or uninspired. It comes with time and energy..
Ahhhhh… beginnings…New beginnings!
I’ve been doing fitness for a long, long time.. but that does not mean that it isn’t a struggle to stay motivated. Fitness ebbs and flows. It does because life does. I’ve done years where I’ve been on prep, or focused on body building shows exclusively. I’ve had years recently that focused on mental health and learning more pole, performance. None of these things are wrong. I grew weary of being in show prep. My body was just sick of it.
So let me tell you what I have done since day one, without fail. I have done workout, selfies and progress updates. I have everything uploaded into drop box and I can see exactly every point of my journey.
I can see freakish lean, buffet fluffy. I can see off season perfect as well as times when I struggled in my macro journey. I can see when I was in my saddest times, the times I felt good and the times I felt really strong.
Every one of these pics are snapshots of my journey. The good, bad and the gym hair, don’t care, ugly.
Why is this meaningful? I look at this pic of my back when I first started getting ready for a show. This was probably back in 2012. I was so motivated to do my first show. It’s all I thought about. I’m sure it bored everyone around me. I thought I looked awesome and I was getting better and better. Motivation and adrenaline level 3000.
Time passed. Shows came and went.. I probably felt less motivated and had to focus more on strategy for subsequent shows. It became habit and skill. But.. I probably beat myself up plenty because I didn’t look IG ready all the time. I probably said negative things in my head about being too this or too that and not good enough. I’m sure of it.
That’s really normal for me.
But…as it turns out..some changes happened.
I probably work up one day around that time and felt bad about myself. I probably allowed my negative self talk to focus in on the things I didn’t like about myself.
But I made gains. I made progress. It’s real.. because I often forget to look up or see how far I’ve come. I’m always digging into why I’m not perfect or 100 percent better. /
There is no finish line though. There is progress. I need to focus more on that!
Progress pics tell our story!
Think of your progress pics, in the same way you track your lifts, and your macros. It’s information!
If you don’t know how to take good progress pics.. go here
I decided to produce my own show in 2020 and I’m very excited to put a new transformation into play. I’ve been working very hard for 2 years on my CPTSD.
I want to touch on that for just a second. Not every day is good. There is a lot of fatigue and some days it’s hard to do much. I think this is a really nice goal for me to put some energy into this show and creating something I have never seen before.
I am about 23 weeks out from that and have decided to make a new physique shape for my show. Something I’ve never done before. It’s a great challenge. I’ve picked out my wardrobe for the show so it has to be spot on.
I spent yesterday digging through years of progress pics. I decided that I do have more skills, more muscle, more knowledge, more information than any of those days before. I’m capable of digging in and creating a new improved process to get to my next set of goals. My journey in pics showed me so much and inspired me to remember where I came from.
My point of this blog is to just give you some real life.. not every fitness guru is showing you the reality of what being fit is. It does flow and sometimes it’s hard. Sometimes health and life issues get in the way. Sometimes we are on fire and sometimes we are not motivated. We have to figure out how to create the life we want and still achieve our dreams. I love the idea of always documenting our journey. It takes very little time, but it’s so powerful to see changes!!
“I workout at home. I am not buying any more equipment. How do I make the workout harder?”
“The workout my coach gave me is too easy.”
So let’s dig right in and talk about your workout and the effort you need to apply to it. For amazing results, it should be intense. That means you should have laser focus and give 100 percent effort to your sessions.
We often see clients walking through their workouts with a very lacadasical pace.
Last week, I got a check in from a client who said “I need harder workouts”.
If you have ever thought that.. you need to work harder. This is on you. I can give my clients a series with 5 pound weights and I anticipate they will kick their own asses with that.
I will give you some really nice ideas here now to increase your intensity and raise your game. I’m throwing shade on that last check in.. Work harder!! I’m squeezing so hard here.. RARRRRRRRRR
Ways to increase intensity:
Lift heavier: I gave Mary Beth 3 sets of 10 reps with her bicep curls. She’s been doing 8 pounds on those curls for 2 months.
Your body gets used to lifting a certain amount and it adapts. So now you need to grab a heavier weight and push your muscle to do more.
Pro Tip: Muscle engagment. Visualize that you are lifting 100 pounds on those curls and resist!! Squeeze. Visualize your muscles growing!! Connect the hardware (brain)to the soft ware (body). Tell your muscles to grow!!
Muscles grow when they are challenged!! We have to keep on the progressive overload if we want results so keep lifting heavier!! Look for increases in strength to let you know you are building!! YES.
More reps: Our client said she’s not investing in more weights and the 10 pounds she has to use is all she is going to use. Hmmm..
I asked her to add sets. Progressive overload is still happening by using a more volume training approach. She can do 4 sets of 12-15. I promise you, she will burn out and feel that fatigue!! If you can’t increase weight.. increase reps.
Super sets: This is a fun way to fatigue the muscle. Fun for who? hahahah.. It’s a burn like none other.
Marybeth was given
bicep curls 3×10
Tricep kickbacks 3×10
No rest between those two moves. A super set is just putting two moves in succession. You can super set anything together. After she does her superset, then she will rest. Repeat 3-4 times.
Giant set: adding 3 or more moves in succession before you rest. It’s often called a Circuit.
Let me be clear.. if you can do more.. do more!! If you have energy for a second workout or could go take a class.. you did not do your job. You should be spent.
Ok.. here’s one for you..
Let’s say you are doing cardio blasts at home or the gym. You are bored or just not feeling the effort is there. You can increase intensity in your basic movement by using the STAR method.
STAR stands for Speed Tempo Air Range of Motion (ROM)
How to do this:
Start with a very basic move. Any one will do.
Round 1: do your basic move.
Round 2: change the speed (faster.. slower.. up to you)
Round 3: change the tempo.. to what? Doesn’t matter. Slow, fast slow fast.. just alter the tempo.
Round 4: Add a hop or jump to it!!
Round 5: See how big the movement can be!!
My video below shows this!!
My video shows a very basic movement. It can work with any thing!! You could increase the box height too. You could use a ladder.. you could just do super basic movements on the floor like skaters or jumping jacks. You could use a bosu too!
How to do this for cardio. Set your timer for 30 seconds work/ 10 seconds rest.
Pick one move then do the STAR method. That’s 5 rounds! Or do it twice! Mix and match rounds.. you got this..
In your weight training, you can also somewhat modify this to your lifts. Using tempo changes, holds, less rests, more rests, all create variance in your training. Our bodies need to be pushed.
Band hacks Bands workouts are often mislabeled as too easy or ‘dumb’ but listen.. band workouts are hard.. IF you do it right.
The beauty of using a band is that we can use some pretty intense training styles like time under tension (TUT) to overload the muscle. Time under tension means that your band is tight and your muscle is working against it. The biggest secret I can tell you is to keep your band tight when you are using it. Don’t let it get loose during your set. This video will show you exactly how to get the most from your band workouts and what NOT to do!
One thing to remember, you are fully in charge of the work you are doing. So push really hard!!!
This is Baby Iggy. He’s very sure you can train harder. So go on and do that.
When I wake up each day, I scroll my IG feed for other fitness/pole friends. I am truly motivated by people who are already up and killing it. So don’t call narcissist on anyone who is doing gym selfies. I’m the person who gets hyped when I see happy people at the gym. I see new moves, new ideas and love to see if that’s something I can learn or follow leads to new information!!
CENTERING MYSELF AND MY DAY I spend a few minutes centering myself with the #spiritualawakening . I need to focus each day on positives and healing and moving forward. This is self care.
I like clothes. I choose my outfits and I go the the gym feeling good. I don’t schlep. It hurts my workout game.
I have a ritual in the AM. I have my amazing prep pancakes because my hubs makes them for me. I smell them and we say “that smells like 1st place.. hahahahah”
I have 2 containers of oats under my prep table at all times. Those are security oats. We will NOT run out of oats.
HACKS My project/prep.. is only 18 hours. It only lasts for the hours I’m awake. I can do 18 hours easily. When I wake up the next day, I repeat what I did yesterday or tweak what I needed to change. I never get mad when I mess up because, I can readjust and go again tomorrow. There is not “fail” there is only learning/adjusting/tweaking.
One thing I do not do, EVER. Not allowed.
I do not make decisions about my day while I am lying in bed. If I want to skip the gym I only allow myself to make that decision after I get up and have a shower or coffee. Do I skip the gym? Yep.. Sometimes, my body needs recovery. Sometimes I can rearrange and do it later. My day is in my control but it’s NOT a knee jerk reaction to being “sleepy, crabby or unmotivated”.
One thing that happens to clients is they constantly throw the baby out with the bathwater. Oh.. I messed up well.. screw it.. I failed.. I’m out.. done.. I’ll find something new to do next week. I’ll try this and that.. but they dont’ NEEEEEEEED something new. They need to be consistent!!
Consistency is not for sale.
Everything we want is waiting for us.. but we have to discover how to motivate ourselves each day to check off the boxes we need to. Soon we have strung together many, many days of success and we are reaching our goals.
How do you stay motivated?
Here’s a picture of Mango and I. We know you can do it!
When it comes to sticking to your macros while traveling—it doesn’t have to be a struggle… it is what you make it! Don’t let “ but..I travel” be an excuse!
Before you leave, make the decision made about what foods you are not willing to bend on!
Think about how many meals you will need to pack per day. If you are traveling for business, chances are you know the name of the restaurant that you will be dining at. Pull the menu up online ahead and decide what you are going to have as your meal, or call ahead and explain you have special dietary needs. Don’t feel embarrassed, or ashamed! We have goals and we are sticking to them! Trust me, your guests will respect your decision.. heck they may thank you because now they don’t feel pressured to eat something that’s not on their typical menu!
You can stick closely to the types of food you are typically eating at home. Look for the hidden fats and ask them to be removed from your food.. example: filet, ask them to cook with no oil or butter, veggies ask them to be steamed, or no oil. Salads, really read the ingredients and review everything that it contains… think about your macros… if you don’t want it, ask them to remove it!
We all know the secret to this…and I have to admit, I’m not afraid to just stick with water and lemon, or a diet soda…However you know your macros. Go in with a plan! Remember, You don’t have to take your clothes off to have a good time!
You can stick closely to the types of food you are typically eating at home. Look for the hidden fats and ask them to be removed from your food.. example: filet, ask them to cook with no oil or butter, veggies ask them to be steamed, or no oil. Salads, really read the ingredients and review everything that it contains… think about your macros… if you don’t want it, ask them to remove it!
I most always bring a packets of oatmeal and make a protein shake as my pre-workout meal. If additional carbs are needed, I pack some dried blueberries or cranberries or other fruit. Most workout facilities have fresh apples available, (but don’t count on that).
My post workout meal is usually a shake and oatmeal again if a restaurant isn’t available. Starbucks has those turkey egg white sandwiches that are Divine! (There seems to always be one close to or in the hotel)
Really, there are so many options and I’m always up for a challenge to myself. How can I make what’s available to me work! It’s like a game of survival… Could you do it?
Search for hotels that offer a mini-fridge and a microwave in the room. Most will bring one to your room at no additional charge or there is a community microwave is available. (However, the Kuerig in the room is easily manipulated to my oatmeal warmer). If I had to choose between the two, I would pick a fridge.
My co-workers know when we travel a gym is super important to me, so we always check it out online before we go or search for nearby full size gyms. Obviously, a hotel most times does not offer the same equipment.
If you need additional items or want something specific, plan to make a trip to a nearby grocery store.
What to Bring?
All food is safe to bring on an airplane, it’s how you pack it that matters. TIP: if you have a suitcase that you are checking, pack your food in a insulated lunch box with an ice pack! It will be fine!
In you carry on bag, pack an empty shaker cup, use this as your water cup throughout the day… you will also get through TSA with it being empty. Once through security, fill it up at a water fountain, or most restaurants are happy to fill it for you with ice water. (I always go in showing a few bucks in my hand)
Snacks: nuts, protein bars, carrots, hummus, rice cakes, almond butter (individual packets are available) lunch meat, protein powder, jerky, apples and other favorites of yours. (Yogurt is subject to the liquid TSA rules, but is available heavily throughout most airports)
In summary, don’t stress or worry, do your best.. and learn from each trip that you take!
The internet is filled with garbage like the above meme. It drives people to shame eat, to self punish and creates disordered eating. I’m here to set this straight for you so you can rise above this nonsense like smart people should.
Sadly, many of us have been used to self punishing for transgressions related to eating. Binge/Restrict: over eating or eating ‘bad’ food followed by starvation or food restriction. Bad food could be considered “not clean” and this falls into the eating disorder Orthorexia. See this blog
“Oh no, I ate that bag of Cheetos, tomorrow .That’s it… No sugar, no caffeine!! I’ll work out two hours a day all week to burn it off.”
Paws up if you’ve been there.
We are going to put this to rest right here. Today. You are going to read this, digest it and reflect on it with peace in your brain so you can stop with all the mental torture.
First of all.. This behavior gets us no where. You and I both know it. Say it out loud. It gets us no where! NOTHING positive comes from this. Repetitive negative self talk begat negative actions which begat more negative self talk and pretty soon.. WTF, you’re falling down a rabbit hole of despair over your inability to lose weight, control your eating . Worse yet.. you feel like a failure because of FOOD. BECAUSE of food!
“OMG, I went out with my friends and had one drink. I couldn’t help myself we got apps. Then I had more drinks and then we went to Denny’s. I said “screw it” and ate a Grand Slam with hash browns and sausage. OMG I woke up today feeling horrible. Why did I do that? I worked so hard this week. I was good until we went out. I shouldn’t go out. I can’t believe I f*cked this up. I can’t believe I’m like this. I’m going to eat what I want to day because “f*ck it” I’ll start my program tomorrow and if I’m GOOD all week then I’ll lose the weight I gained today. “
Monday morning: “I feel disgusting. My pant’s don’t fit me. I look so puffy and disgusting. I don’t even feel like going to the gym. Today I’m not eating until after dinner and no coffee for me. No sugar. Sugar is the devil. I need to get it together. Why did I do this? I can’t believe how I cant’ get my life together.”
Let me help you now. This is common dialog for many of us. I’m going to tell you once again that this behavior is an endless cycle of garbage talk and will never, ever help us reach any goal. If your kiddo spoke to herself, this way or Gawd -forbid a teacher told your kiddo this exact thing, we’d put a stop to this immediately. It’s not healthy.
We do not assign morality to food. There is no good or bad food.
Listen up all you “sugar is evil” people. I see you. I’m calling you out. You post out how sugar is the devil and I see you eating cookies and candy on Facebook and elsewhere. There is NO morality assigned to food.
What if: instead of saying “Decisions/food are “GOOD” or “BAD”
Let’s change our thinking to “for me personally decisions are either ‘helpful’ or “not helpful to my life/goals”.
A decision I make could be “not helpful to my goal” even if for another person it would be helpful.
“I’m in my prep and very close to stage time. Eating this additional serving of strawberries is not helpful to me today”.
That doesn’t mean eating extra strawberries is wrong for everyone. Just today, my prep goals would not deem the additional food helpful. It’s not a moral issue.
Decisions CAN create for us chaos or harmony for each of us. A decision might create chaos for you but may not be chaotic for someone else.
Here’s two scenarios to consider:
Mary works in an office and it’s the holidays. There is a lot of food and treats there every day. Mary said to herself
“There are so many treats at work and it’s really hard to stay away from them so I’m going to have 1 cupcake on Tuesday and enjoy that. I will have a little bit of Joann’s dessert she ‘s bringing on Friday. I’m excited to try it, she talks about it all the time.”
Same scenario: chaotic
“Oh no, I went to the break room for coffee and I couldn’t help myself because someone handed me a cup cake. I’m just going to eat what I want now. I did so good for so many days but it’s just staring at me. I have to eat it now. I just can’t lose weight. I’m addicted to sugar. I hate myself. I hate my belly. Why am I like this? “
In scenario 1. Mary was accountable and made a decision based on what was helpful to her. She didn’t vilify the food. She didn’t’ blame anyone else for what she ate. She choose what she wanted and it made her happy to eat it. She had a positive experience with the choice and she didn’t’ feel chaotic or the need to punish herself.” #helpful
In scenario 2: The decision she made was NOT helpful to her. She acted impulsively and blamed it on someone handing her the treat. She created a dialog that made her feel ashamed and degrade her ability to reach her goals . She degraded her body. #nothelpful
Punishment: Exercise is not punishment. We do not punish our children with exercise when they don’t pick up their toys. If your kiddo has an ice cream cone, would you then tell her to do 283 burpees? If a coach followed your kiddo from the lunch room to gym class and told them to ‘work off that meal with 680 burpees’ would you feel ok about that? The punishment didn’t fit the crime because eating isn’t a crime.
When we think of this nasty cycle, we are again reminded.. it doesn’t help. It isn’t logical. It doesn’t get us further on our goals. Thoughtful planning and mindfulness with logic will help us understand our decisions.
My guess that you are a decent person. You don’t lie to yourself and you trust yourself . You don’t deserve punishment. We don’t need to do this any more and especially regarding food and exercise. We certainly are smart enough to realize that when things don’t work, we should stop doing them. Can we take some self love and realize that mindset can go farther than 680 burpees? I know we can!!
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!!
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.
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.
“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 !!
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!!
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!
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!
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.
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.
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!!
Ok, so listen there are a few things we hear from new athletes when they are in prep/offseason.
“I don’t know what to do, I’m traveling” “I can’t travel or do anything with my family while I’m in prep.”
Traveling is super overwhelming simply because most of our preps are 12-16 weeks long! It’s nearly impossible to assume that nothing is going to come up during that time.
Prep is not a social death sentence.
Strategies: If you are on IIFYM your life will be so much easier than our Bro-plan sisters.
There are so many options for travel and eating well on the road.
TSA: OY.. that’s tricky. I put everything in my suitcase so I don’t even bother with frozen chicken breasts and a six pack cooler. That’s so old school and unnecessary any more.
If you ‘must’ bring your chicken breasts with you, freeze them. I never found any of this valuable. I don’t like eating thawing food. I’d rather just buy deli chicken. But, feel free to exercise your beast mode mentality and take it with!!
How I do it:
1. Pack dry stuff in single serve packets in your suit case. Example: Oatmeal packets
whey isolate in small zip lock bags. Label them with the macros!! Remember to bring a few blender bottles and your scale!
2. Keep Protein bars, like Quest bars in my carry on or purse for hunger emergencies.
3. When I get to my destination, head to Walmart for supplies. I buy deli turkey and cottage cheese for protein. I also pick up cutlery because I forgot to bring it. You can also get some from your hotel restaurant or the lady at the deli counter at Walmart will give you some. I know her. lol
4. Veggies. I always book my hotel room with a microwave so I get the veggies that steam in the bag or are in serving plates.
Restaurants: Our team does not eat in restaurants in prep. I have brought my own food to many restaurants. The reasoning is.. you don’t know what the chef is putting on your food. They may not tell you that they spray that buttery spray on your chicken breast and that is lots of fat.
When I’m in prep, if I can’t see how it’s made, I don’t eat it.
Caveats: A bowl of lettuce or raw veggies. I’ve done that. Fruit.. ok. I’m good there. I carry my scale. Truth bomb: 12 weeks out vs 4 weeks out.. my macros are considerable different.
There is no room to have extra macros unaccounted for as I near the finish line.
Strategies for eating:
Fueling my workouts is my number one priority. Getting my protein /fiber /veggies is next in line. I might save back carbs and some of my fats for ‘unknowns’ . I’m going to hit my macros like a boss but I’m a huge fan of carb cycling for my life. If I have more carbs on a day I’m walking around more.. so be it.
Also, I know that sometimes, it’s hard to get all your food in and no one wants to be back at the hotel after an all day meeting having 6 protein shakes to hit your numbers.
When you are at Walmart pick up Protein Water to drink during the day!!
There are actually good hotel options for athletes!! Our Coach Ashley, recommends
Extended Stay America. “Stay at Extended Stay America if there is one – you will have a full kitchen…and generally the cost is super cheap so companies usually don’t have an issue with reimbursement for them.”
I’ve also stayed at Marriot Courtyard which also has a full kitchen.
If you don’t need a full kitchen, I recommend Marriot suites! They always have a fridge and Microwave.
When I was in Las Vegas I booked through Fun Jet this lovely condo!
It’s the Hilton Grand Resorts on the strip. It had a grocery store in the lower level
and a Starbucks. These hotels are all over the world. Just Google #Hilton Grand Resorts!!
One recommendation is to join a chain gym that you can use while on the road.
Gold’s Gym or Lifetime are good choices.
I will tell you that if you try to buy a week pass you will pay massive fees.
We wanted few day pass to LVAC and it was 100 dollars.
Since we now can Uber around, it’s worth it if you need a gym that surpasses your hotel gym.
With Hotels like Marriot, we typically see a nice gym but in NYC.. NOPE!! It’s a tiny room with a mat. Be sure to navigate your potential workout facility before you go.
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.
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.
Baby Iggy wants you to know that you are enough.. just work hard!!
Good luck with your show
Bikini Competitions are the “new wedding”!! I spent more time selecting all my suits than I actually did selecting my wedding gown 20 years ago. If you are new to competing, it might seem overwhelming. Have no fear!! This is the fun part!
What kind of suit do I need for my bikini competition? If you are doing bikini, the suit you will buy will be like these!
You can see that suits come in all colors and styles.
They are two pieces and have connectors . Most girls have their suits custom made but many designers have ready to go designs available. They come in all price ranges.
If you are FIGURE, your suit will look like this.
Figure suits are connected and cross in the back. . This girl looks awesome.
If you are a figure girls, this is the suit you will buy. It can be blingy, very blingy, plain, OMG or in between.
You need to know!
this is from Kata Stage Apparel The bottom cut of your suit will depend on the federation you compete in.
You will check with your coach or federation guidelines on their website for more details. NPC will be a much smaller cut.
Many natural federation like NANBF require the moderate back. Origninally, it was said tht UFE bottoms should cover 30 percent of the glute, although they recently posted you could use pro or standard back.
If you are doing shows in different federations, you can order two bottoms with your top.
Wait: my husband said the bottoms are too small. That happens a lot. The bottoms are very small to show off your glutes. You will use Bikini Bite to secure it down. It will look amazing. If your bottoms are very large you will not be able to show the judges your best package. No thongs though!!
Can I buy one at Walmart? Sure. If you want to wear off the rack that’s up to you. We’ve seen a few ladies do that.
I’d never recommend it, but it’s your show. If you have the package and presentation to pull it off, why not. If your federation has rules, please abide by them.
When do I order? Typically, suits are ordered 8 weeks out from your show. Some designers require more time because of stoning or volume of work load during the show season. You will find that info on their website. If you need it, many designers have a ‘quick ship’ or quick turnaround for an additional charge.
What color should I pick? I don’t know? I don’t know.. what do the judges like? Do they like girls in red suits?
Good gravy!! Calm down. Pick the suit YOU like. What color do YOU feel amazing in?
You are judged on total package. If you feel like Queen Bey in in your suit then you will give them all the sass. If you pick a color you aren’t feeling, it will show!! I want you to love your suit.
Things I’ve learned.. Jewel tones look brighter on smaller frames and athletes with dark hair and skin. We had a lovely athlete who was had a bit of a darker complextion and brunette hair. She chose cranberry and she just got lost on the stage. We put her in yellow next time and she just shone bright.
I like to google for athletes who resemble my skin and hair. It’s nice to see some red heads in something other than green. I have done every color out there.
On another note: Stop with the “do the judges like brown hair, short hair, tattoos, red suits.. mentality. Stop it. This imaginary group of people who work up in a shitty mood or great mood or just got off a plan are real people who are rushed to look at 100’s of physiques and score them subjectively. One judge said he hated red suits because his ex wife wore those in shows. Some judges are obsessed with blondes. Some hate redheads.
There’s’ no criteria for our sport. I said it out loud. It’s one of the biggest complaints.
So here’s what you do, bring your best package and look exactly like YOU want to. Show them you are amazing and engaging in your favorite suit and that you are a winner.
I’m so excited, I want to order it now. Please don’t. We have seen time and time again that jumping the gun will bite you in the booty. If you are 8 weeks out the designer will know how to cut it for show. Most ladies who pulled the trigger early had to have their bottoms remade because they looked like a diaper. You have no idea how tiny you will be at show. They won’t fit until right before your show.
Ack. there is a sale and I want it. You could pay your designer for your suit and place the order 8 weeks out.
Where will I find designers/suits to look at?I love Instagram! If you look for #competitionbikinis, #competitionsuits, you will find some amazing designers!
Google will give you some great results too, but you’ll miss out on some of the newer designers. I say.. use IG!
Glamfitbikini’s has the coolest IG page on the planet. @Glamfitbikini
They get big ups for color coding their entire feed. They are in Australia but ship to the US.
Katkinis has some beautiful suits!
The connectors!! Another cool designer is @Bikini_voronina_Official
How much should I spend? I bought my first suits from RavishSands.com. They are amazing to work with. There are so many price points when you are selecting your suits. Pricing can depend on amount of stones, upgrades in stone colors and connector choices. You can spend as much as you want!
I’ve had suits that were very blingy but this year I went with the stretchy sequins !I bought my suit this year from a picture I saw on IG! @crystallinibikini/ I paid $180 for it and it’s my favorite suit! I actually felt that the stretchy sequin fabric was a better fit for my implants! I had some trouble with my stoned suits coming up . I love the connectors. Sequins looked great on stage too!
You can also buy plain suits and stone them yourself if you are up to the challenge!!
My new obsession this year is Muscle Dazzle. I saw a girl at my last show with a fantastic suit from them. It came in a pretty sleeper box! Their prices are fantastic!
Does color/style matter to judges? Tamee Marie her self told me that blondes in pink suits is cliche. I don’t know. I’ve been to lots of shows and the ONE thing I do know is.. the total package matters. If you pick a suit that makes you feel awesome, look awesome and you rock it, that counts for a lot. I love blingy suits on stage, the lights make them look amazing but I’ve also seen girls with plain suits win. Oddly, a girl won in bikini wearing a figure suit at one show. I don’t even know how that worked out, but my guess is ‘suits’ aren’t the thing that makes the judges pick you over another girl.
Suit designers I like RavishSands.com
They are very very good! This year, they remade my old suit bottoms to fit the federation I was competing in. I sent them the bottoms and they had them back promptly! Great customer service too. I have had amazing luck with them.
I got my suit! It doesn’t fit! If you are a girl who has to lean out for stage, your suit may not fit until the last week. If you try it on 3 weeks out and you still have work to do, try not to panic. It will fit! The designers are good at their job!