How to stay motivated on your fitness plan

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!!
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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!

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!!

Secrets to Successful Travels for Athletes

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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!!

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I get these at Walmart. I can put them in my carry on and I can eat them cold. I’m ok with that. Just add water. 20g P and 34 C.

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!!

Hotels:

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Extended Stay America


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!!

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Workouts:
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.

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Hard Rock Las Vegas. Yep. I got this.

I always travel with bands just in case.

I also do my track on parking lots.
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What are your travel secrets?

Prepping Not Starving: Holiday Salvations

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One Mother’s Day, I was deep into my show prep. I was on a totally bro diet of
TCF (turkey, chicken, fish) and spinach.  It was very rigid as most of these cookie cutter plans are.  My hubs made a lovely dinner of roasted turkey and veggies but alas my coach did not allow any variance of my food for the holiday.  No veggies swaps and no fruit because “I wouldn’t look right”.

At that time, I would have really loved to enjoy the food my husband made but I stayed the course so I could “look right”.

As a the holidays come and go throughout  our preps, I always think of that day and know that I ‘could’ have had something there that made sense.

It’s so funny how when you are dieting to the extreme even a variance of veggies and some berries sounds decadent.

So listen, the point of my blog today is not to argue the menu your coach put you on, it’s to celebrate the ability to include variety into your holiday while you are straight arrow on your macros.

Disclaimer: I could do another bro diet standing on my head and probably so could you  if it meant something.  It doesn’t.  So I won’t and I won’t pretend it does. What I will say is that show prep is sacred and should be respected.  So is family and connection.   There is a way to live well while you are forwarding your goals.

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Bro prep: no variety
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iifym: lots of variety

Hacks: 
When our team preps, most of us prep at 95/5. Which means that 95% of our food is nutritionally dense and 5% is discretionary.  I’m not going to get into the definitions of that here but you can learn more on this post.   Basically, I don’t have room for beer and brats.  I’m choosing high quality food in the rainbow of colors to fulfill my nutritional needs as well as my physique goals.

One of the things that works beautifully for me is to find something that fits my macros but also satisfies the holiday theme.  I like holiday food.  I’m going to give you an example for 4th of July.

What I would like to eat:

cake
Cake.  Well, there it is in all it’s glory.  Today this does not fit my macros.

Something patriotic always shows up at family functions in the summer months and I’m
drawn in.  A small amount of this cake ‘could’ fit my macros in my off season but not in prep.  I’m going to create something else that will make me super happy instead of feeling sad about what I can’t eat.

One option on RippedRecipes.com was this  Patriotic Whoopie pie
whopp
Everything in this recipe is “clean”. It has Egg whites, cottage cheese, Whey, and a few
other items.  The macros per serving are
138 Calories
P: 13g
C:21g
F: 1g
fiber 3g

You can find that recipe here

Here are a few more items just for fun.

 

 

Sugar Free Cool whip is a lovely  and 2 table spoons (9g) is
Calories: 25
P:0g
F:2g
C:2g

I keep both Sugar Free and Fat free on hand because sometimes I have more fat left than carbs. 
Fat free Cool Whip 2 table spoons (9g)
Calories : 15
P: 0g
F:0g
C:3g

 

Here’s something else: Berries have fiber and lots of great micro nutrition!

Oh no!  But Cool whip is not clean and it’s of the devil. I cannot and will not eat that on prep!  How dare you suggest that!
I totally hear what you are saying and no one said you have to eat that but let me give you the facts.
Nine grams of FF Cool whip is 15 calories.   Five percent of my entire day’s calories could be discretionary.  At 5 weeks out, I’m usually at 1500 calories and 5% of that is 75 discretionary calories.  I can make that work.

The whoopie pie recipe has nothing in it that would not fit my macros any time.

Another option instead of processed cool whip is greek yogurt!

Food for thought: We often hear competitors say things like
“I’d kill for a cookie.”  “I can’t wait to eat all the sweets”.

A true salvation for me and many of our athletes is that we include “fun” food in our day so we don’t feel deprived.  Our team has a very high ratio of clients who reverse out properly and don’t gain 30-40 pounds post show.  Trust me, I’ve done that on all my bro preps.   The strategy of not feeling deprived and finding things that fit into your plan feeds that need for variety and offers the security of knowing “you will indeed, look right on stage”. You may also be surprised to know that studies show that 80% of those on restricted diets rebound and gain their weight back (and more).  I can tell you that mentally, many of us have been able to maintain our prep to the end without binge eating because we do not feel deprived.  On my bro preps, I binged several times and almost didn’t get to compete.

Just a reminder: RippedRecipes.com is an amazing place to start for holiday treats.  You should use your PC not your mobile device though as the filters are much better.  You can find things that will fit your style of eating  from Paleo to Low carb and then some.  You can modify recipes to fit your needs. Most everything on the site is considered ‘clean’ which is helpful to those who fear not being “100 percent Bro”.  Science is on our side on that.

Other blogs that may help
Summer grilling on prep

Snacks for prep

This is a picture of Roo Ferrigno. She is office manager of Sleek Body and wants you to eat well.puppy

Happy BlasterVersary! 1 year of Fascia Blasting

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Hey!!  I finished my first year of Fascia Blasting!  I promised that when I stared this process I would give my all .  I had my photoshoot last Sunday and I can tell you right now.. I have never said this.. I LOVE MY LEGS.

I sent this picture to Ashley Black
mayhem
I was beyond bound and I just couldn’t get definition in my lower body. She gave me a protocol and I went to it.
This was day 1 and 6 months.
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I am a pole dancer. I blast 4x a week for 15 min total. I also body build.
I do heart butt and bands. I have one big leg day that has focus on fixing the atrophy I found when I losened my fascia.
I do not put a barbell on my back anymore. I use leg extension, Leg press, squats on the cables, lots of band work.
I do band work 2 other days a week and pole 3 days a week.
I also lift my arms a 2x after pole. I do cardio 2x a week for 30 m in.
I am IIFYM and I eat what I want. I eat about 1800-2000 calories a day.
the most important thing for me to say is I’m competely chill about how long it has taken. I like blasting for just 15 min a day. I love my results. I’m ok with this. I blast for pain. I blast before I train and for sore muscles after I pole dance.
So here’s that photoshoot picture again.
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I am so happy and proud of my efforts. I chose these behind the scene pics because I didn’t realize my legs were coming along so well.  My legs are almost all smooth now.
I’m going to keep going.I’m grateful to Ashley Black for her science and girlfriend speak. I’m grateful to my friend Kelley Zuniga who is also on our bikini team.  She has encouraged mto to work through the atrophy and not give up.  She is a true motivator.  I’m grateful for pain relief and for new information that proves we can take care of our bodies from the inside out.
I will keep going!!
You can find the Fascia Blaster on Amazon.com now. I am not a spokes person for the Fascia blaster but I want the best for my clients so I recommend it!!
Do not buy ‘fake ones’. Get the ones that say Ashley Black . Or better yet.. visit her site and order from her directly.

You can also go to AshleyBlackGuru.com

Links to my previous updates will explain everything I have done.
Beginning fascia blasting first 30 days

Moving from IIFYM into Intuitive Dieting part 1:

me
Progressions through my journey. I’m getting better every year.

It’s been a while since I posted an update on my training/dieting.   I finished my show season in June and have reversed dieted back up to over 2000 calories a day.  I will not have another bikini competition until I take the stage at UFE Worlds in Toronto, November 2018.

I am however.. training for my first pole competition here in St. Louis, December 2017.

So let me back track a bit.  I want to show you a progression of my flexible dieting journey. Part two will explain my current use of IIFYM for my competition.

Binge/Restrict 2012
I spent the bulk of my life in a binge restrict pattern.  I was knee deep in the Tosca Reno EAT CLEAN movement but  never measured servings. I refused to eat sugar because it was the devil (according to the Skinny Bitches movement). I was deep in orthorexia but still binged until I made myself sick.   Cookies, cakes, whole pies, then returned to a restricted plan with full intentions of redeeming myself. I know   I choose to compete in a competition partially because I knew I could lock myself down to get rid of these binges. This is the first time I admitted that.

When I began my competition journey in  late 2012, I was basically starving myself.  Nutrition was tough for me because of my patterns of binging. ;(
This is how I looked on my first day of bikini competition training.   Yes.. I was lifting, doing massive cardio but not getting enough nutrition to fuel the work I was doing.  My coach told me “you are starving”. I agree.

 

 

 


Bro plan: Restrict. 2013/2014
I started immediately on low carb bro plan but.. I also started eating more protein and I began to look better. My nutrition was improving too because I was consistently eating 12 cups of spinach each day. My vitamins were on point and I was fueling my workouts.
I was focused and did well until I binged out. I had terrible derails that lasted for days.
My coach told me 8 weeks out from my first show, that one more derail would keep me off stage. Well. I handled that just fine. Placed 2nd and ate an entire pound of birthday cake fudge in the car on the way to the restaurant.

I had no reverse diets either. It was a hot mess.  I did Bro hard core off and on.
I got very sick from the lack of nutrition my coaches gave me. I resorted back to my binges in the off season and then I would grab my old show diets and use those. It makes me so sad to say that. I never fixed one thing. I only proved to myself that I had an iron will until I fell apart and that was NOT going to be ok for me any longer.

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Jan 2013 and June 2014.  I began IIFYM post show Nanbf  in July 2014.

ENOUGH IS ENOUGH.  I asked my coach during 2014 prep for swaps and was told I wouldn’t look right on stage if I swapped out my protein or carbs.  I don’t believe that is true.  I was going to make this happen and end this nightmare of binge/restrict.  I fired her and  began this part of my journey.

I want to say to you, if you are still with me.. all of the things I experienced above made me a better athlete and a better coach.  I’m not mad about this journey. I’m here to learn and grow.  I’m leaving behind those old ideas and people who won’t use science!!

IIFYM: The First year with IIFYM was interesting. I set a goal to learn to find out what triggered me and my binges. I found out!!! Then I fixed it. Sometimes it was baby steps but it was information.  I still believed in ‘clean’ food but I added in small sugar treats until I started to get mad when my veggies got in the way of my snacks. 😦  Read more about that here
I worked very hard my first year to decrease binges by eating foods that made me happy.
I still believed some food was “bad”. I made huge strides in my physique and my happiness. I would go 6 months without a binge.  This was great.  Here’s how that looked.  I had almost 18 months between shows and I prepped myself for UFE Halloween Mayhem 2015.  I did not binge in prep. I did however have 2 months post show that I lost my way. I’m just being honest.  I pulled it together and set new goals for 2016.
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IIFYM Flexible Prep: 2016
For my second full year of IIFYM I wanted to take my nutrition to the next level. I had done so well curtailing my binges and I was very confident in my ability to master flexible dieting.  I paid mind to eating food that made my body run great, I focused on my fruits and veggies and variety.  I began to let go of the “bad ” food concept and allowed myself to eat foods that were previously off limits.  Amazingly, I didn’t get fat, I didn’t lose my way. I began to understand that I could fuse lots of great food into my plan as long as I was eating my daily nutrition requirements!!  YESSS.

That journey was seriously incredible. I focused in on micro nutrition as well as my macros. I began to understand more about my body than I had ever dreamed. I wanted to know!!  Yes… old habits die hard. I still found myself wanting to have treats (albeit “clean”) to help me stay out of that binge territory. I know what works for me!!  I made it work. I want to show you this picture because this was all about fueling for my build from just doing a basic cookie cutter bro plan. Yes.. time had passed but let’s be honest.. I started this at 47 so three years isn’t’ that long.

booty
Eat lift slay for a booty. I ate more carbs than ever!

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Halloween Mayhem October 2016 I became a UFE Elite Athlete. I loved my package and I loved my prep. It was an amazing learning experience.  I ate so many amazing foods in my prep and came in with my favorite package!!

2017
I competed right away again in June of 2017 and I loved my package but this prep was harder on my body and I had to dig deeper to get lean enough.  I basically did 42 weeks of prep in 1 year.  I would never do that again!! That’s not what my body wants at all.
It was still a great prep and I ate beautifully as I got ready for stage.
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After Fury in June 2017 my next step was to reverse diet and then begin my training for the Pole Sport Organization Gateway competition in December.

Intuitive dieting: What is it?
The goal of our team with clients is to teach them the progression of flexible dieting so they can learn to be truly flexible.  That means they can begin to use their knowledge to eat for their goals without being tied to a scale and tracker. This comes with time and practice.

To be effective a client  would understand and manage your macros in their head.  I know I have to reach 150-180g P each day. I need 25g min of fiber and 500g veggies min. I know my minimum fat intake should be about 40g so I just eat and add this in my head. I’m using visuals and my scale as well as nutritional information on lables.

When would a person use this?  I started using intuitive dieting loosely post show 2017.  It was magical. I was spot on because, trust me.. I’ve seen 5 ounces of chicken breast more than I’d like to admit.  I often use it when I”m traveling or eating out. Most restaurants have nutrition on their websites.  It’s handy!

Who should use this?  Only people who have a clear understanding of their body, macros and feel committed to hitting all their micros/macros!!

Do you do it daily?  Maybe..  I might do it on a day then use my tracker.  I started gingerly and progressed.  I’m very tied to MYNETDIARY tracker.  It’s a safety blanket for me. However.. being able to start this process is a huge step for me.

Here I go!!  Part two is 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!!

splits
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

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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!!
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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!!