Your next level self

every
Do you every think about losing weight?
Getting lean?
Seeing your abs?
Getting healthy?

What does it take to get that?
It takes a whole lot more than you are doing now.

Sorry if that sounds harsh.   You probably want to stop reading now!
Hear me out.

I’m a comfort zone person. I actually dislike change. I’m not thin, I’m not athletic, I struggle with binges, I would sell my soul for cupcake icing. I’m never ever freaking satisfied with my physique. I never have been. I just never could find it within my self to master the stuff that held me back.

I have never once minded working hard. I will kick azz at any time or place.  I just never worked hard enough on the things I needed to change to reach my goals. That would have meant leaving my comfort zone!

Mastering the stuff you are no good at
I’m going to get to the point.  There is something you don’t have the skills to accomplish the goals you want.  There is something that you haven’t put the time /effort in. You have made excuses as to why you can’t do it.
In your heart, you know what it is. This is the time to stop making generic resolutions and focus on that issue.

For most of my clients and myself, it’s the food.  Studies have shown that more people would rather learn to do their taxes than ‘learn’ how to eat for their physique goals.

What is it about the food? Do you suffer from FOMO? Fear of missing out?   Sometimes clients tell me,
I want to see my abs, I need to do more ab work.
Once again, trying to throw the same old solution that hasn’t worked thus far at the problem.

My answer:  You need to get your food right.
You know in your heart that abs are not going to show up while you are posting giant margaritas on Facebook. You have to decide that mastering your food means that you will get what you want and you will give up giant margaritas to do that.
Fear of missing out on all the good food?  Sure, but is what you are doing making you happy.  Are you riding the same hamster wheel year after year because you can’t quite commit?  If your commitment is to over eating
and complaining about being overweight then you have accomplished that goal. That’s not even funny. Move forward past that. That stuff is always there.

My blog is filled with strategies to help you have the things you love while you are getting your physique on point. The hard part is the actual  commitment to the project.

Arbitrary goals: meh
The most wishy washy of goals is the “I want to lose weight”. Whatever.

Ooo. my mom bought some keto stuff and lost 10 pounds without even exercising.

She gained it back right away plus 8 more.
Try to understand that no changes were made. No next level was present in this. It was a restriction, with a fast track back to old habits which we all know keep us in the place we are unhappy. Same level, same results. Year after year. Decade after decade.

never
Never give .up

POSITIVITY
Listen.. I have been the worst at beating myself up when I ‘fail’.  I will throw myself under a bus.. over an extra cookie.  Here’s some truth bombs for you. Nothing grows in shitty soil.  I said it.  If you are trying to harvest a bounty in a junkyard, it ain’t going to happen. We have to start being kind to ourselves as we take this journey.  We must be willing to know that change will come when we understand where we need to change and try new things to problem solve.  Do you see what I’m saying? When it doesn’t go the way we like, we can use that information and learn from it.  We can use it as data.
We can wake up tomorrow with a new plan.

Life sometimes happens and we aren’t perfect. It’s fine. We can look forward, not backward. Beating myself up never made me better. What makes me better is understanding.

Hack:  in the last 37 years of clients I have discovered (myself included) that negative self talk is swirling the drain as we head toward self abuse. WHAT?   Have you ever thought “I’m my own worst enemy?”  I have.  I’ll find the sneakiest ways to self abuse.  I ate a pickle off my show prep and beat myself up like I was the worst on the planet.

I am human and I have added those macros to my tracker. I will plan my snacks out so I have some good options and not let myself get so hungry.

That was 100 x better than “You are a piece of garbage who will never look good on stage and everyone will know you suck.”.

Wow.. that was heavy.. right?

Perseverance/ consistency wins.
As you being to learn to master the skills that will take you to your next level, you will
flounder
be sore
mess up
be frustrated
begin to see change
feel proud
mess up
want to give up (trust me)
keep going
because next level YOU is never a straight shot to success. 

success
I think my success should be a straight shot to the sun.. just sayin.

Striving for consistency over perfection is key in your next level journey.
Create a plan and manage that for the 18 hours you are awake.
If you falter, so freaking what! Move on and start the next day with the next level mind set.
I’m telling you that you can have what you want if you get out of your comfort zone!

PUSH
I have done more in my last 6 years than I ever thought I could. I have mastered so many aspects of food. Those things drug me down in my life so many times. You have no idea.  When I find myself back in those places where I’m not my next level self, I have to remember that now,  set backs are temporary. That is a huge part of being your next level self.  You can rely on the fact that you  have it within you to move forward.  When you uncover your next level YOU.. the possibilities are endless!

 

Secrets to successful fat loss/prep

pan
When I began competing, it was all I thought about. I was in beast mode 24/7. I started with the determination and will of steel.
The next time I competed, I was fired up, but had a hard prep. I was sick and injured. I relied on sheer will when the motivation was lacking.

Maybe you have also felt that way when you began a program.  You were excited, on point until you got weary.
I’ll be honest.. sometimes I think of quitting when I smell the neighbor’s bbq .

Then I have to re-evaluate my whole life.

Motivation fades and discipline has to take over.

This year, I am doing a long cut. I am not interested in a fast weight drop with the potential to rebound so I have made a decision to take it slower.  I think in some ways this is a different struggle than being handed a menu with six meals of chicken turkey or fish.  I HAVE to make good choices.  I have to make choices that further my goal and it’s all on me.

The other day we drove by a QuikTrip. I saw lots of very overweight people leaving with their slushies and bags of treats. That place is heaven on earth. Every craptastic snack treat under the sun is present and accounted for!

All the people leaving looked happy.
They looked like they were going somewhere fun!
obc
For a moment I asked myself “Why do you want to be an elite athlete?”
“Why get leaner? Those people look so happy”.

Now, I know in my heart that I would never and have never been happy eating mounds of junk food. I straight up do not feel well.  Been there. I know better, but that internal dialog is a real B.  I chose my sport. I know it so I need to level up and
get my cut done.

The Mister has been with me in every prep. He seems to know the right thing to say to help me out.

SECRET
Prep in our house lasts only 18 hours.  I have to get through these 18 hours.  I can do anything for 18 hours!
That means I’m eating this weird elephant 1 bite at a time. I’ve always had better luck if I don’t look at the project as a huge undertaking.  I’m better off stringing together lots of successful days . This feels much more do-able than 4 months on cutting macros.

Cutting is hard. It’s not fun,  you do the best you can to make it as delicious as you can but the bottom line is you are eating less.  Take your project and create a small incremental goal.  One day, one week , YOU CAN do it.

Talk me down: Trusting the process except when I don’t

so that means..
This is  as real as it gets!
I’m not so different than most of my clients. I like instant gratification. I spent most of my life searching for the new
diet to solve my problems. I grew up with a mother who weighed every day and celebrated the end of  our numerous diets with cake. (She did.. I’m not mad at her.. I like cake). Learning a new lifestyle is hard!

I take on clients who are like me, because I understand.  We are smart women and we try to be logical because of the science but sometimes it is so hard  ‘trust the process’.

What does that even mean?
Fat loss by eating food and training hard to create a body that is both healthy, and esthetically pleasing to us, is not the same as watching the scale numbers plummet because you malnourish yourself.

Truths
Let’s face it,  our nation is fat.  Diets don’t work. We are knee deep in ‘fat acceptance’ campaigns and yet, everyone is looking for quick, permanent weight loss.  We have gained and lost so many times that we have set up automatic emotional responses based on scale numbers!

More truth
This
 process is not A to B. It’s not linear. It’s not happening overnight. It’s not. It’s just NOT.

Perspectives?
I love the idea that people devote  4 years to get a degree to better their life. They will put their all into that but when you ask them to dedicate more than 3 months to a fitness program, it’s not fast enough to undo years of unhealthy habits.  They want thin thighs now. I do too. See what I’m saying?

The process
…We must to eat to get lean.  We will need to make sure we are fueling so our body knows we are no longer starving. We will eat to build sexy, lean muscle so we may be lean and tight and healthy But yet…

Eating is hard?
It’s not hard. Your body wants fuel. If you snack on candy for the first 5 hours sitting at  your desk,  you are going to be  hungry.  You have provided your body with no fuel. But sitting down to eat 25 grams of carbs and 25 grams of protein for some reason is unmanageable.  It’s  “too much food”.  Real food is satisfying. It makes you full. You must eat and you must accept that this is what you are doing now!

My client trusts me! She lost around 10-12 pounds. :)
My client trusts me! She lost around 10-12 pounds. 🙂
One of my lovely clients let me share her progress pics. This is not quite 4 months and she has lost a 10-or so pounds.
We aren’t weighing right now. She is in smaller clothes and rocking her favorite jeans she hadn’t been in for years.
I gave her more food recently and she got smaller still. She has been consistent on her food and workouts.
This is a real trust the process success story.  She now lifts heavier weights than I can.  She is coming in leaner
and tighter each check in.

Here’s is an update!

Size 8!

 

But the scale….
My client lost weight but she looks like she lost so much more than she did!  So let’s take that out of the mixture and focus on the work.
Embrace it.

Non scale successes are abundant when you trust the process. Being smaller, tighter, leaner will happen because SCIENCE!
Strength gains, more confidence, better health, less medication, better sleep, stress release, wow!

My clothes are too big but my inches aren’t changing!
Something inside of us seems to want to seek out the negative.
Last year, had a client who trained with me for 3 months. She lost a little weight but when we measured her hips they had stayed at 36 inches!  She was furious!  I asked her about her clothes and she said “I’m down 3 sizes but these inches are unacceptable.”.  We took pics side by side and discovered that she had gone from a flatty patty booty to a popped out booty  with narrow hips.   Three sizes down but yet.. her measurements  were the only thing she focused on.

We do not gain muscle at the same rate we lean out. Sometimes, it’s two steps forward and 1 step back. Sometimes things shift . Sometimes, life makes us puffy. Sometimes our bodies hold and hold and hold and then we whoosh! Sometimes, we have to look beyond numbers and get a bigger picture of progress and success.  Focus on the things that are changing and not the things that aren’t.

So today..Remind yourself  as you hide your scale that your dedication to your overall  well being, will give you what you want. We must put panic, negative thoughts aside and bring our best every day because while we struggle to ‘trust the process’ sometimes, we  could possible enjoy it.

Round Booty Blaster

This is my special secret weapon the round booty blaster.
This move is guaranteed to give you a burn on your glute like no other.

We say “booty in the back seat, chest on the dashboard”. That means, push your hips to the back
wall as far as you can and your chest presses forward and is lifted.  Make sure your leg goes
back!

Here’s how I would use this:

Heavy sumo squats 20 reps
+
20 RBB each side
3-4 sets.

I would also use this on a metabolic workout! It’s so hard!
Get it!

Best Glute Blaster

Gym time! I used my heavy duty giant rubber band from Dick’s Sporting goods for this one.   You can hook your band around the dead lift bars in the cage or squat rack at your gym.  Grab a bench and start thrusting.

Stay in your heels and pull your toes up to really keep the work in the glutes.

The red band is a Slingshot. This red one is the mega tight one which really activates your glutes the second you put it above your knees. It’s almost unbearable.

The goal with this burnout is to stay up and squeezing with the the lifts. I don’t want any bit of this work to be done with my back, or calves or whatever. It’s sheer will to keep pulsing for as long as you can.  Challenge and change tempos. Squeeze, holds, fast pulses and keep your knees from caving!  Glutes are screaming!

xoxo

Ps.  Tank is VSX studio Tank. Pants are from Capezio. 🙂

 

Show update 21 weeks out

arkansas
First of all.. picked my shows. If I’m ready, my first is June 20, 2015 in Bentonville, Arkansas.

Starting the cut
I have struggled with binge eating after my last show in June.   If you follow my blog you know this.  I rebounded from my Bro diet hard and ate  some great food. I added muscle too.  I got some great lifts while I was getting fluffy. No apologies. I’m fixing this problem. It’s a journey, for sure!

The process
I began a slow cut January 1. I made a change to remove most processed foods like cookies and candy, pastries because I was being triggered by the sugar.  I am NOT on a a bro diet at all. I’m simply eating more whole foods and enjoying things I KNOW I would have  never gotten to eat on my Bro-prep.  IIFYM  Tracy Style.  I’m ONLY using processed sugars around my leg workouts and eating things that are not triggers for binges.

My Goal
My goal was to cut 1 pound a week until I’m 10 pounds from show weight then start my official 12 prep-whenever that would be.

In my mind, I’m 20 pounds from my show weight right now. 153.

I started January 1 at 157 and dropped immediately to 153, then 152, then back up to 153, where I have been for 3 solid weeks. EVERY SINGLE DAY!

My beginning macros were 1800 calories and we upped them in week 2 to 1900 and I’m at about 200g Carbs per day.
I’m not carb cycling.  I just want to eat well and not binge and I’m doing great on that!

FRUSTRATED!

I was very stressed at the scale! I was contemplating adding more cardio! Hey, my FitBit said I should have lost 3 pounds a week!
My head kept saying, cut back,  cut carbs at 21 weeks out!  I was seriously freaking because my plan was NOT happening.

Fortunately,  I had taken  my beginning pics  on January 4. I hate these with all my heart!  UGH! Fluffy but determined!

3 weeks difference with no change on the scale.
3 weeks difference with no change on the scale. Left side is 200g carbs a day. I added more food to see what would happen.

I took the next set January 24. I just woke up no spray tan, no pump, just 5am -me.  I like these!!  I know I have miles to go in 21 weeks but I’m encouraged!  More food!

Flex prep!
There is not one other person in this world who cares as much about my health or show prep than me. I will do what it takes to
flex prep properly. If I can’t compete until later, I’m ok with that!
I’m  100 percent responsible here.  I will be successful! Yeah, I said it. No one would be as anal as me about this!   After 2 eye diseases, I’m doing this right.

I’m actually  not scared. I will reach the stage without starving, or burning off my glutes with hours of cardio. I’m only doing 2 x 15 min HIITs right now. I’m lifting heavy 6 days a week. Changes will come later as needed.  Stay the course and eat.

What I learned :
With my past  Bro preps (low carb, dangerously low fats) the scale moved.  I’m eating more carbs now than I ever had before.  By nature, the scale will be inaccurate because of the carbs.
I expect it to move eventually. I typically hold for a bit then drop.
However, the scale is not going to be the determining factor this prep.  I will be leaner for my shows, but I won’t be hungry and ready to pass out on stage again!

So that’s the long update for today!!

xoxo

Friday Strategies to Avoid Weekend Binges

Today sets the pace for your long term success!
Today sets the pace for your long term success!

It’s Friday and you have done great all week!  Today is the day to set your plan for the weekend.
I know many clients tell me they do great during the work week but find themselves straying from their macros or all out binge eating/drinking on the weekend.  You must NOT continue to do this!!

Our bodies can store an unlimited amount of fat. If you are on pointe during the week, you need to continue that without fail on the weekend.  This is when motivation steps aside and discipline needs to be front and centered.

Let me tell you.. if you are cutting (active fat loss) YOU MUST end up your week in a caloric deficit.  If you have done well all week but eat enough over the weekend to put you in surplus, you are going to be bummed!  You are also going to be bloated and inflamed and you could look up to 10 pounds heavier from a binge!

Many clients who are NOT seeing results are faithful to their food plans but derail every weekend. It’s a continual hamster wheel of frustration, and it’s real. Every macro matters.

You can begin your weekend with abandon and end it with remorse.  Monday morning comes and your check in is not what you wanted. This leads to negative self talk and over training to try to ‘make up’ for what you have done.

This weekend you put a plan in place. You know what your events are, right now!  Sit down and create and actual plan if you are concerned you might derail.

Lifestyle clients and Flex competitors alike can be successful IF you have a plan.
Leave NOTHING to chance!
Monday morning you will wake up feeling successful and proud.
You can do this!

xoxo

No Jiggle Arm blaster

I train A LOT of brides!  Like a bikini competitor, there is NO margin for error on getting your look right.
You need to be camera ready and one area women struggle with is the “bat wing.”

Bat wing:  That jingle jangle part of the arm that NO one wants.   I’m very sure some snarky man named it that but I assure you that in MY studio, my clients do not rock a bat wing.  EVER.

Ok.. we have to do a full body workout and our symmetry has to be correct. Lots of tricep, back, guns but this one is a finisher that really pretties up the back of the arm.  Plus it hits that lat nicely so you can rest assured your strapless dress will lay flat. Your whole upper body will thank you.

Keep your chest lifted and your core tight as you press down.  I use a weight that is heavy enough to load the muscle but I do not want to see my clients struggling to press the bar down using their back.  I am almost moving too much in my video.
Focus on feeling the work in the back of the arm and squeeze.  Don’t just go through the motions “I wish I were somewhere else.”  Put the focus into those muscles!

This is one finisher we use  and feel free to hold it for a few seconds at the bottom for some extra burn.

Oh.. you won’t get to see that gorgeous, lean physique if your food isn’t spot on! So hit those macros!!
xoxo

Stop starving yourself to lose weight

Stop doing this!
Please!

So Christmas is over.  Now, you are focused on losing weight. This is the year you’re
going all the way!  What should you do?

Dr. Oz detox?
21 day fixes?
Cabbage soup diet? Wait.. no, that’s from the 70’s.
No carb?

Well.. let’s just stop right here!

Restrictive diets are a sure fire way to set yourself up to fail.
 1. Restrictive diets that are too low in calories, and nutrients cause the body to hold on to body fat.
When you starve your body, your body thinks it’s starving.  That makes sense right?

2. Restrictive diets often lead to binge eating!
Every day we wake up with the potential to be a little bigger or a little smaller.
Our bodies can store an UNLIMITED amount of fat. We can rock our meal plan
all week but consume so many calories on the weekends that we cannot get ahead.
Consistency is key! If you are  so restricted that you dream of binges, you are walking
on a slippery slope.

I can help you with your meal plan!

Downloading generic diets are not the way either.
You are an individual. Generic diets are not based on your dietary needs.
Menu plans should be based on your personal stats, like age,height, weight, the energy you expend as
well as your lifestyle.
You need a different meal plan than the girl in the cube next to you.

This is what consistency , not perfection looks like.
hea
I put Heather on a cutting meal plan for active fat loss.  I gave her minimal  cardio but heavy
lifting.  She has leaned out in just a few short weeks! She is coming in lean and tight.
I’m very proud of her, because she is a pro at flexible dieting.
She said
“I made it through Halloween and birthday dinners without completely negating my progress.
And I got to eat an entire box of rasinettes at the movies woo hoo! “

 

#Flexible dieting, or #IIFYM, (If It fits your macros) works because you eat until you hit you own
macronutrient numbers, then you stop.   You must eat the appropriate amount of
Carbs, Fats, Protein and Fiber. This ensures you are eating for nutrition as well as physique goals.
As your body changes, your macros can be tweaked to prevent stalls.
Bottom line, you will eat more food because your fueling your body not starving.

With flexible dieting, you do NOT have to be perfect. We strive to reach our macro nutrients
each day. Some days are better than others. However, since no food is off limits, you do not
have to deprive yourself of things such as movie treats if that’s what you want.

I don’t eat fats. Don’t want to eat fats. Coach gave me one egg yolk a day.
Here’s some science for you. You need fat in your diet.
Fats help with
vitamin absorption
brain function
cardiovascular health
energy
keeps you full
Never go below 20% fats in your diet. Not even the most extreme cutting should be that low.
Health is number 1!

 

I can help you with your meal plan!

Eating Carbs:
This is my client, Jax. She is training for her first bikini competition this spring..  I started
Jax on a reverse diet to give her more  food and slowly upped her carbs.
Her goal was to gain muscle and that, she is doing. She eats around 400g
carbs a day. She does NO cardio but lifts heavy weights.

Abs: no starving here
Abs: no starving here. Over 400g carbs a day.

jax2
BAM! Look at this bikini body!

Jax has abs now, because she eats.

Dieting intelligently means:
You aren’t locked into one menu.

You can eat with your family.
You can eat what they eat.
You don’t have to skip social functions.
You can have food that satisfies and fuels your progress.

If you need a meal plan, please, let me help you!
Start this year with the right plan for YOU.
Contact me here