Resets, new beginnings, how to motivate yourself.


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!

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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.
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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

NEW GOALS!
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!!

If you need help getting your plan set up.. please check out my site or reach out to me. My page is http://www.sleekbodyonline.com

JOURNEY TO STAGE: 26 weeks out

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If you follow my blog, then you probably realize that I am totally transparent on my posts. I’m able to track my journey and if you are so inclined to follow.. then you will get the good, bad, and ugly.

The last time I competed was June 2017. That show.. omg.. whew. I was messed up when I finished it.  I had a really great show in October 2016 and wanted to wait a year to compete for my pro card.  In 2017, UFE removed the Halloween pro qualifer so the only option was to do the June show.  I made a decision to do that so in 52 weeks, I’d prepped for 48 weeks.  My body was not happy.   After that show was over, I was mentally a mess. I decided to stop for a while and try to recover.  It took me about 6 months before I could even look objectively at my pictures from that show.

Here’s a few shots from this show. I loved doing it with my sisters though. I’m glad I took a break.43753668_2298874023459281_3131529486659485696_n44996466_2298874560125894_3561750270436179968_n

Over the last  2.5 years it’s been a roller coaster of good, bad and holy shit for me. I’m finally in a place that I feel super pumped to do this new project.  #Mayhem2019
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GOOD STUFF:
I’m really lucky because I have some really amazing things planned for my year. I’m doing some pole shows.
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I have a brand new secret project that is HUGE for our family.  It’s going to blow up and it’s going to be a game changer. Our team!! ❤ ❤
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Mayhem will be the perfect icing for this cupcake!

DON CURRY PHOTOSHOOT
I’m 8 weeks out right now for my huge photoshoot. I’m doing a photoshoot prep right now so I can look my best.
I did this shoot last year and I cannot wait. I have so many costumes and shoes planned!

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After the shoot, I’ll take a few weeks and then start show prep. I’m also working really hard with my pole coaches to get my routines down for my shows.  So Yeah.. stage lean will be the last thing I see.  I need to maintain my strength to do my pole shows.  I’m pretty psyched to plan this prep and make it all happen while eating as much food as possible!!  BOOM

Posing starts with the Queen B on May 25 and I need a total overhaul!!
I’m ready to slay!

 

SLEEK BIKINI FIGURE TEAM
I’m doing my own prep with the help of my besties who are on staff at Sleek Body.
My goal is to go into this show with the best wardrobe I’ve ever had. The most beautiful themewear.  I want to bring a better package than 2017 and have a calm mind.

Our team has really focused over the last 2 years on making our prep very calm and not scattered or upsetting. I feel like slow and steady will always help me succeed.  Of course, I’m doing IIFYM!!

So we are off and running to this new project!
27 weeks track with Mango.
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Coach Mango!!  She’s on her posing.58542992_2579575988722415_1648926382605991936_n

Training at Fit City and Sleek Body for this show!!

My partner in my prep is the mister and he is my chef! He watches a lot of cooking shows. It’s a good fit.   I’m lucky. I get that.
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Mango says.. we got this.
41542233_2235808806432470_4391235045159862272_n Stay tuned for updates!

Good luck on  your competition!
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WEIGHT LOSS HACK: STOP LABELING YOUR EATING STYLE

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The culture of diets is as hostile as the cult of fitness.  There is a mentality that says
“My way or the highway” .

“Keto is the only way to go. Low carb means you lose weight.”
“Eat clean to lose weight.”
“I only eat Paleo.”
“I don’t eat any sugar, ever. It will kill you.”

So may people go from one style to another style in search of the holy grail eating but they foil themselves because.. these things are NOT sustainable.

If you have fat to lose you will do so by being in a calorie deficit. That could be by
 burning calories, or in taking less calories.

The style of eating you do over all is not what makes you lose weight.

So listen,  I can understand wanting to  jump on a band wagon for lightning fast results.
I understand the desire to grasp at magic bullets, or extremes but let’s start here.

If these things (diets) were fool proof, we would not have an alarming obesity rate world wide.

But let’s get back to you.. I want to help you feel better about your food choices so let’s give up the labels.

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When you are thinking about all the food you ‘cannot’ have.

By nature, the restriction of food groups could trigger binges.
Have you ever told yourself, “No more sugar.” 
What is it you crave the most while on your new plan?  Sugar.
When we restrict ourselves from certain food groups, we are essentially, white knuckling our eating.  There’s no peace, there is militant, discipline and on the other side, failure if things don’t go as planned.

Keto: restricts carbs.
Paleo restricts Grains
Clean restricts “processed” food.
Competition Bro diet: No fruit, dairy, processed food.. good grief.

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By nature, restrictive diets limit food groups and therefore micro nutrition suffers.
When you are restricting veggies and fiber your body notices.  When you are restricting fruit, you miss out on the glorious nutrition of vibrant colors and sources of vitamins!
When you restrict all sugar, you have to remove pretty much everything fun because even frozen yogurt has lactose which is technically sugar.  Bummer.
Dairy can be a great source of protein!
Are you willing to let your overall nutrition suffer so you can  sit at the back of the bus with all the ‘bros?’

WHEN BRO DIETS MAKE YOU ILL

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By nature, labeling our eating style sets us up for failure and it’s not necessary.

This is the big one:   The eating disorder, Orthorexia comes to mind here. The clean eater, is terrified of eating anything ‘not clean’ or things that are processed.  What we typically see with the clean eater is frequent binges of ‘non clean things’ .  So basically, it’s not sustainable.

“I only eat clean, until I’m face down in a bucket of icing or doing late night at Denny’s after the bar.”

“I eat clean, gluten free.. but I love this craft beer and I drink Whey protein”
Both are clearly processed.  So it’s only clean because you made up that it is.

There is NO such thing as clean. Even blueberries are processed.

Why there is no such thing as clean
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We often see the ‘clean eater’ purchasing large amounts of “clean” food for binges.
“I can’t help it. At night I ate 5 RX bars. I feel so bad about myself”
“I can’t stop eating almonds from Trader Joes, they are clean but I can’t lose my belly fat”

IIFYM/FLEXIBLE DIETING/MACRO COUNTING
The problem with labels is.. what difference does it make?  You could stop labeling your eating style and follow IIFYM which could be done any way you like.

With IIFYM we are simply counting
Protein P
Fat F
Carbs C
and the micro nutrient Fiber.

All food has macros. All food.  You can find that information on the label or look up nutrition on sites like FatSecret.com
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We set your macros for physique goals .. whatever that is.  Then we eat them and stop when we are done.  We are not locked into to one style of food and each day we could enjoy variety as long as we are hitting our macros.  That mean..

The style of food that we like.. is how we should eat.

Your macros are not dependent on clean food, paleo or zero sugar, but you could eat them any way  YOU like.

If you find Dairy upsets your stomach but egg whites are ok.. that’s good!  You can choose your own adventure!
If you like a snack treat now and again and it keeps you from feeling deprived, you can certainly work that into your plan without it being detrimental to your physique goals.

If your doctor has asked you to limit gluten or keep your fats at a certain level.. that’s ok too. You can eat for your body, your health and your own likes!  You never have to eat food you don’t like.

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I like lower carb though.. I just do.

IIFYM doesnt’ mean you can’t eat toward your style.  Use your carbs for fueling your workouts and to get your fiber and veggie/fruit requirements.  You are not required to eat poptarts or high carb snacks. But you could.. if they fit your macros.

If you feel better on no grains, you can certainly make that work too.

If you don’t want sugar foods, or snack treats in your life because they trigger you. Maybe you feel better when you don’t eat food like that.. Maybe you just enjoy whole fresh fruits and veggies.. totally fine too.  It’s all about YOU.

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When you let go of labels, you have no fear of mistakes. You simply figure out how YOU enjoy eating and tweak to hit your macro/micro nutrient goals!!

There is much freedom in the ability to be consistent and live without the restrictions that diet labels give.  Being consistent is how you reach your physique goals.

Do you need help with macros or workouts?? Head over to my site LEARNIIFYM.COM

Roo Ferrigno eats her macros every day.
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How I stay motivated on my plan

MOTIVATION
Motivation! Do you ever start your fitness plan only to find yourself ‘lacking the motivation’ to continue?

Do you ever see the hard core motivation quotes that basically tell you
“Just Freaking DO IT”
“YOU NEED DISCIPLINE”.

What do you do when motivation fades?  Because it does!   Here’s what we do.. we go with what we know.  We do this, even when we know it doesn’t work.   We quit and tell ourselves.. We just can’t do it.

I have lots of tools to help you find your own path.  If you want to check out my other blog with lots of ideas.. you can go here. 

In this blog, I’m going to share how I stay motivated.


HERE’S WHAT  KNOW ABOUT MYSELF
I have an intense need for security and learning. Those are my top two ‘basic needs’. In my projects.. I use this to help me stay on track.

Do you know your basic needs? Game changer.. go here and figure it out!  

WORKOUT MOTIVATION

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!!

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This girl is a huge motivator!

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Always, pay attention to the Rock!

 

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.

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WORKOUT GEAR

I like clothes. I choose my outfits and I go the the gym feeling good. I don’t schlep. It hurts my workout game.

SECURITY/RITUAL
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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!
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IIFYM : Secrets to Staying on Plan While You Travel

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Guest Blogger today is Sleek Body Coach Tracy Collins.

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!

Plan ahead
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!
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Alcohol

Do you know how to accurately track alcohol?  

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)

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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?

The Hotel
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.
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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!

Coach Tracy has openings for coaching!!  Check her out here

Moving from IIFYM into Intuitive Dieting part 2: Pole Competition prep food

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In June 2017, I committed to competing in the PSO Gateway Pole competition here in St. Louis Mo.  I had just finished competing in my body building show , UFE Fury and decided to work on a project that would allow me to be judged on skills and not simply my physique.

This is not a pole blog but I want to explain to you in this post how my diet has changed based on my sport of choice. I will include my training schedule and how I fuel.

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This is how I”m looking now. I’m pretty happy with my off season physique.

Post Show reverse diet was completed and I went back up to about 2000 calories a day. I’m 52 now and frankly.. that’s a lot of food for me.  Even in my off season normally, I don’t need much more than that.   I hover around 1800-2000 average.

How I train
My training schedule is frankly harder than I can even explain.  I am probably a big whiner but my body is on fire constantly and the work I’m doing is extremely challenging.  I am competing in Level 2 Exotic which is pretty low on the skill set but it’s still a big jump for me.

I meet my coach once a week for an hour but I also train each day on something pole related. I do flexibility and floor work 2-3x a week.  I do actual pole time with spins and climbs 3x a week. I also include core, and 2/3 leg days and 2 upper body days.  I have cardio as well.

How do I fit it in.. ?
Sunday: Pole, floor work, flexibility, upper body work.
Monday: Cardio + Big Leg day with compound moves like deads and squats
Tuesday:  Pole, floor work, flexibility, core some upper body  weights and bands
Wednesday: booty work and train clients.  Probably cardio and core too.
Thursday 1 hour warming up pole/floor. 1 hour pole with my coach, 1 hour practicing what we learned.
Friday:  bands booty.. it’s not a lot..cables booty extensions.  maybe some plyo, cardio.
Saturday: rest or cardio with my bikini team.

I take rest days as I need to.  On non pole days I train for about an hour.
It looks like a lot, but I’m in competition prep. I’m used to this pace.

I cannot pole everyday and I try to do legs on the days before I pole so my upper has time to recover.  Pole is a lot of core and upper body work too.  Floor work is total body and legs are on fire.  I add in the big leg day to help me maintain the muscle I have. I’m experimenting with my program so it may change!!

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so much leg work and upper body/core in the floor work portion.

Ok.. so I am also doing a photoshoot and presenting on stage at Halloween Mayhem. I have to be in shape and while not stage lean, I need to look good. I also know that when I fluff it out, it’s harder for me to pull myself up on the pole.

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pole arms are coming in!

This is next level IIFYM for me.  My first priority is to keep my calories high enough for my day that I can have energy to train.  Normally in my body building workouts I would use 20-30% of my daily carbs pre and also post workout to fuel and for muscle recovery.
In pole though, I find that that simply isn’t enough.   For this project what works for me is
about 100 carbs pre workout with 1 scoop Isolate.  I also have C4 pre workout and drink a Bang throughout.  Holy mama.  I have experimented with different ratios of carbs and cannot perform without at least 100g Carbs.  I always follow with recovery carbs and Iso.
I take creatine and BA daily too. Hells yes!!

I did a 3 hour pole workout yesterday and used about 135g carbs pre and 60g post.
I felt amazing.  The normal food I train with does not work with me any longer. I can’t eat actual food because the spinning makes me nauseous so I use dextrose. I have used  Phorm 1 Ignition and it works well.
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The rest of my day will be used to increase my veggies and protein.  I have fats later in the day as well. I’m not ending my day with couch carbs or lots of snacks and I’m basically doing intuitive dieting for now. I’m looking leaner and while it’s a different look, I like it.

I’m not scared about doing this intuitive version of my plan simply because I’m so focused on fueling right now or I cannot give my best to practice. I know I must keep my protein at 150-180 as normal but I might need more carbs for some days.  I can use the flexiblity of those other macros to eat the best way for my sport.

I am always open to the idea of going back to tracking if need be but I’ve had no need to right now.  Everything is working!!  What a journey to learn even more!!

Follow my pole journey to competition here!!

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Fit Girl Food Hacks

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I’m going right in and tell you a few hacks that can save your life. Ok.. probably not really but you may like them.

STARBUCKS double shot:
Ask for either a dopio or Quad (4 shots omg) over coffee ice.
Add either Sugar free vanilla syrup or a splenda packet.
Add either coconut milk or almond milk or skim.
BOOM.. The drink that keeps giving.  The coffee ice is like “second drink”

Muscle Eggs
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Muscle Eggs is super popular among the fit girl set. I liked it when I purchased it. But.. I had a couple issues.  First of all.. the containers are huge and barely fit in my fridge. I had to keep the other ones frozen and that was tough because of all the halo top in my freezer. No room.  So there is that.

They are pricey which is fine because they taste great.. but I got bored!

Hack. I made my own.
Start at Costco or Sams and buy pourable egg whites by the case. They are between 6-8 bucks for a whole case of 6 boxes.  That’s a lot of egg whites.
You can use any sugar free coffee syrup for and mix with your whites.  You will have lots of flavor choices and won’t be stuck with one gallon of the same.
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You can drink Muscle Eggs and you can also drink pourable whites with coffee syrup.  You can mix them  into your protein shake to make it creamy. You can make pancakes or mug cakes too. You can go to MuscleEggs.com and use their recipes with your own concoctions!!

You can search for “Sugar Free Coffee syrup” and get lots of options.
You can also find them at stores like
Bed Bath And Beyond
Home Goods
Marshals
TJ Maxx
World Market always has a good selection.
Amazon is for sure going to have what you want!

Party time:
Order this and never look back.
Jordan’s Skinny Mixes are Zero macros. That’s P:-0  C0 F0
They are great! They are fun and exciting!  So if you have to be Faux Drinking, you can make this happen with club soda and some garnishes!  Take the macros for your hooch but at least you will be feeling sassy!
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You can search Jordan’s Skinny Mixers online to find them.
Bed Bath And Beyond has lots of amazing Jordan’s Skinny products

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Baby Iggy is not on macros but he’s super happy!!
❤ 

Flexible dieting and prep: what I learned. Honest and brutal

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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.

Actually…
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.

FOOD
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.
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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.
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We received 7 trophies for this show. IIFYM. Yes.. and two pro cards for our ladies.
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Bikini portion of the Glamour category as well as the themewear.

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I’m 51 and I’m fucking proud of this. Yeah I said it.
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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!!

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

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

This blog will help you.

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

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

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

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

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

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

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

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


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


Hack: My Net Diary tracks your food amounts!!
35foods
You can see the number of foods you have eaten each day!  Cool.  MyNetDiary Pro is bomb!

If you need a macro plan or want to learn more about IIFYM you can work with us at LEARNIIFYM.COM

Do I have to count macros forever?

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.


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!!