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.
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
I’m really lucky because I have some really amazing things planned for my year. I’m doing some pole shows.
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!! ❤ ❤
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!
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.
Coach Mango!! She’s on her posing.
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.
When I wake up each day, I scroll my IG feed for other fitness/pole friends. I am truly motivated by people who are already up and killing it. So don’t call narcissist on anyone who is doing gym selfies. I’m the person who gets hyped when I see happy people at the gym. I see new moves, new ideas and love to see if that’s something I can learn or follow leads to new information!!
CENTERING MYSELF AND MY DAY I spend a few minutes centering myself with the #spiritualawakening . I need to focus each day on positives and healing and moving forward. This is self care.
I like clothes. I choose my outfits and I go the the gym feeling good. I don’t schlep. It hurts my workout game.
I have a ritual in the AM. I have my amazing prep pancakes because my hubs makes them for me. I smell them and we say “that smells like 1st place.. hahahahah”
I have 2 containers of oats under my prep table at all times. Those are security oats. We will NOT run out of oats.
HACKS My project/prep.. is only 18 hours. It only lasts for the hours I’m awake. I can do 18 hours easily. When I wake up the next day, I repeat what I did yesterday or tweak what I needed to change. I never get mad when I mess up because, I can readjust and go again tomorrow. There is not “fail” there is only learning/adjusting/tweaking.
One thing I do not do, EVER. Not allowed.
I do not make decisions about my day while I am lying in bed. If I want to skip the gym I only allow myself to make that decision after I get up and have a shower or coffee. Do I skip the gym? Yep.. Sometimes, my body needs recovery. Sometimes I can rearrange and do it later. My day is in my control but it’s NOT a knee jerk reaction to being “sleepy, crabby or unmotivated”.
One thing that happens to clients is they constantly throw the baby out with the bathwater. Oh.. I messed up well.. screw it.. I failed.. I’m out.. done.. I’ll find something new to do next week. I’ll try this and that.. but they dont’ NEEEEEEEED something new. They need to be consistent!!
Consistency is not for sale.
Everything we want is waiting for us.. but we have to discover how to motivate ourselves each day to check off the boxes we need to. Soon we have strung together many, many days of success and we are reaching our goals.
How do you stay motivated?
Here’s a picture of Mango and I. We know you can do it!
Ok, so listen there are a few things we hear from new athletes when they are in prep/offseason.
“I don’t know what to do, I’m traveling” “I can’t travel or do anything with my family while I’m in prep.”
Traveling is super overwhelming simply because most of our preps are 12-16 weeks long! It’s nearly impossible to assume that nothing is going to come up during that time.
Prep is not a social death sentence.
Strategies: If you are on IIFYM your life will be so much easier than our Bro-plan sisters.
There are so many options for travel and eating well on the road.
TSA: OY.. that’s tricky. I put everything in my suitcase so I don’t even bother with frozen chicken breasts and a six pack cooler. That’s so old school and unnecessary any more.
If you ‘must’ bring your chicken breasts with you, freeze them. I never found any of this valuable. I don’t like eating thawing food. I’d rather just buy deli chicken. But, feel free to exercise your beast mode mentality and take it with!!
How I do it:
1. Pack dry stuff in single serve packets in your suit case. Example: Oatmeal packets
whey isolate in small zip lock bags. Label them with the macros!! Remember to bring a few blender bottles and your scale!
2. Keep Protein bars, like Quest bars in my carry on or purse for hunger emergencies.
3. When I get to my destination, head to Walmart for supplies. I buy deli turkey and cottage cheese for protein. I also pick up cutlery because I forgot to bring it. You can also get some from your hotel restaurant or the lady at the deli counter at Walmart will give you some. I know her. lol
4. Veggies. I always book my hotel room with a microwave so I get the veggies that steam in the bag or are in serving plates.
Restaurants: Our team does not eat in restaurants in prep. I have brought my own food to many restaurants. The reasoning is.. you don’t know what the chef is putting on your food. They may not tell you that they spray that buttery spray on your chicken breast and that is lots of fat.
When I’m in prep, if I can’t see how it’s made, I don’t eat it.
Caveats: A bowl of lettuce or raw veggies. I’ve done that. Fruit.. ok. I’m good there. I carry my scale. Truth bomb: 12 weeks out vs 4 weeks out.. my macros are considerable different.
There is no room to have extra macros unaccounted for as I near the finish line.
Strategies for eating:
Fueling my workouts is my number one priority. Getting my protein /fiber /veggies is next in line. I might save back carbs and some of my fats for ‘unknowns’ . I’m going to hit my macros like a boss but I’m a huge fan of carb cycling for my life. If I have more carbs on a day I’m walking around more.. so be it.
Also, I know that sometimes, it’s hard to get all your food in and no one wants to be back at the hotel after an all day meeting having 6 protein shakes to hit your numbers.
When you are at Walmart pick up Protein Water to drink during the day!!
There are actually good hotel options for athletes!! Our Coach Ashley, recommends
Extended Stay America. “Stay at Extended Stay America if there is one – you will have a full kitchen…and generally the cost is super cheap so companies usually don’t have an issue with reimbursement for them.”
I’ve also stayed at Marriot Courtyard which also has a full kitchen.
If you don’t need a full kitchen, I recommend Marriot suites! They always have a fridge and Microwave.
When I was in Las Vegas I booked through Fun Jet this lovely condo!
It’s the Hilton Grand Resorts on the strip. It had a grocery store in the lower level
and a Starbucks. These hotels are all over the world. Just Google #Hilton Grand Resorts!!
One recommendation is to join a chain gym that you can use while on the road.
Gold’s Gym or Lifetime are good choices.
I will tell you that if you try to buy a week pass you will pay massive fees.
We wanted few day pass to LVAC and it was 100 dollars.
Since we now can Uber around, it’s worth it if you need a gym that surpasses your hotel gym.
With Hotels like Marriot, we typically see a nice gym but in NYC.. NOPE!! It’s a tiny room with a mat. Be sure to navigate your potential workout facility before you go.
As a coach, I have lots and lots of brand new athletes who begin their journey on my team.
As their shows grow closer and closer ,it’s common for them to tell me.. “I thought I’d
1. be showing more muscle
2. look just like the Instagram competitors
3. be tighter
4. be more defined
5. have more muscle
or some variation of this.
The hard truth is If you started your prep having not done a full off /grow/build season, you did it backwards. Yep. I said it. As athletes.. we NEED a full grow season before we begin to prep for stage.
It is very common to see people who “workout” think they can cut down to what you see on the gram. It’s not the same as taking a strategic off season, eating, building, and then cut to unveil what you have built.
In 2012/2013, it was common to see coaches advertise “12 Weeks to Stage” and starve a sister to stage lean. It was a simpler time back then because the bikini physique was not pumped , super conditioned or showing striations. It was beachy. BEACHY.
Fast forward to the ultra competitive nature of the stage of today. Conditioning needs to be on point. If a new athlete has begun her prep without mature muscle, she will come in lean and sexy but without the visible conditioning she is thinking she should see.
In every cut.. we lose muscle. EVERY one. That is real. We work so hard to keep what we have when we are on a cut. If you are lifting heavy and training with high intensity and keeping your protein higher.. you are doing your best to keep that valuable muscle for stage. You will not be building any muscle in a caloric deficit. If you are on the normal path of losing body fat, and your calories are lower, you will be fighting to keep the muscle you have.
If you have very little muscle to start with.. you can certainly come in lean and gorgeous but with visible work to do.
WE ALL HAVE WORK TO DO.
Does that make you unworthy to compete?
Not at all. Does it mean you are going to lose?
Not necessarily. Can you even win?
Of course you could!
Why bother? UGH.. well..
Because this sport is about improvements. When you compete, you must look at what you brought to the stage and work with your coach for improvements.
Do the work and come back with a better package.
Your first show should be a baseline. It’s a BASELINE.
You gain experience, you gain, knowledge of your body. You gain reality checks and you lose the nerves associated with the competition process. You become less about the madness and all about strategy.
We all have to take the time to build mature muscle to get the IG look. Some of those women are NOT natural and it’s deceiving. No offense to anyone who is not natty just be realistic!!
There is no fast track to mature muscle when you are natty.
It’s surplus of calories and progressive overload on your muscles. It’s diligence and time spent to create the physique you want. #science
No magic. Science.
Post Show: Bad sportsmanship is never ok!!
I should have placed.
The judges hated me I’m quitting my coach for another coach. I should have won. I’m quitting the sport. I deserved to win, that other girl didn’t.
This show is rigged. The judges have their favorites.
Boy, doesn’t this sound familiar. First of all.. being an athlete isn’t’ when you are walking on stage in your sparkly bikini, it’s how you handle yourself. Being a real athlete is about sportsmanship as well as hard work. Frankly, being pissy because you didn’t get what you wanted actually shows on stage. Yep.. you don’t think it does.. but it sure does.
It shows in your social media. It shows in how you treat others in your show. It shows.
Disparaging other athletes in public or social media reflects badly on YOU. Your friends will always side with you. Pro-tip: keep that conversation between you and your coach and be gracious in your placing. Your judges see your social.. just count on that. It looks bad.
Hey.. honestly…There is no guarantee. Body building is a subjective sport and as athletes we never know who will show up. We don’t really have a solid handle as an industry on criteria. Each federation seems to want something different or perhaps the judging isn’t consistent. We already all know these things, yet we choose to step on stage.
No one is entitled to a pro card. In your first year, not getting a pro card is a good thing. I said it. I’ve seen many athletes win their pro card on their first show and were not ready to compete at pro level. They did not do their time coming up and it basically put them out of the competition game.
Not getting a trophy when we thought we deserved one is normal because we all go there with the intention of winning. Sometimes things just don’t go our way. Sometimes the numbers are tight and it’s literally a crap shoot on who placed higher.
Yeah, sometimes the judges have their favorites. Sometimes they don’t even see you.
Sometimes they don’t like YOU. Sometimes it sucks. It’s a subjective sport.
My point here is if you think that the grass is greener elsewhere then you didn’t do your show for the right reason. Our goals should be to improve our physique and be competitive. Winning is a cherry on top of the actual cupcake of the competition process. We can get better and work hard for the next time! We can try another federation that might be a better fit. We can figure out where we can work smarter and keep pushing. Or we can stomp our feet and be mad. Trust me.. one is easier than the other.
So sorry… but I’m not writing this to bring you down. I’m asking for you to understand your sport and realize your amazing potential. I’m asking you to focus on what you are accomplishing in a very short time and what knowledge you are gaining in this process.
I’m asking for all of us to stay away from comparisons when you are looking at your pictures. It is not going to further your progress or goal to compare.
You do not know who will show up on stage next to you.
You do not have any control over the judges likes and feelings. You are in a sport that has literally no criteria and is subjective.
FOCUS on YOU and your best package. Retool and learn how to apply what you are learning.
Baby Iggy wants you to know that you are enough.. just work hard!!
Good luck with your show
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 Mayhem 2019.
I am training for plenty of pole show cases, and two competitions in 2019.
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.
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.
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.
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!!
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.
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.
Congratulations to Dwayne “The Rock” Johnson for being chosen as People Magazine’s Sexiest Man Alive.
Note: This is also win for the ladies who like a little beefcake, that’s for sure. 🙂
The Rock is a fitness icon! He is an athlete and clearly he lifts!
Not only is he a super positive force in his career, he knows how to eat for his physique goals.
One thing we can all be sure of he has his food correct !!
Plus, he likes pancakes.
Pancakes! After he finished filming “Hercules” The Rock held an epic cheat day! On this day he whipped up his famous pancakes and ate 12 of them!
I love this picture because in our world of IIFYM, we call this a ‘carb up’ or refeed.
When a person has dieted for a while, a few things happen.
1. The person gets weary of the diet. Even on IIFYM the fact that we are on a hard cut means we are eating less.
2. Our bodies can become adapted to the lower calories/macros.
A simple carb up or re-feed or in this case.. cheat day will help in both those scenarios.
So while “The Rock” called this an epic cheat day, he still utilized the concepts of body building and IIFYM. He is eating with purpose!
In our program, carb ups or re-feeds are given to clients with specific instructions. It’s not a random cheat day or binge day, just so you know.
The Rock is a huge dude so 12 pancakes fits his macros. Most of us, ladies.. not so much. That’s why we tailor our carb ups for our clients so they have the best results.
If It Fits Your Macros is amazing because it’s all about the YOU. You can carb up on things YOU like. I like Fro-yo and Cinnamon Toast Crunch! Our clients have a lot of fun when it comes to their re-feed!
If you would like to know more about IIFYM and learn the secrets of success, please check us out on LEARNIIFYM.COM We will teach you online!! We will work with you to help you reach your physique goals!
Do you want to get a lifted, round, peachy booty that salutes? Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough? It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years. Picture 1 is from my show in 2013. Picture two was 34 months later. Pic three is 3 years later. I’m 54 years old now. . I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal. And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their dumb Shredz asses? Do you feel like your changes should come over night? Of course you do feel that way. I do too! We have to stop and remember that we are natural body builders! We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing because everyone is looking for a quick fix. Don’t fall for this!
Cutting grows nothing!
One thing to remember is: You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss) and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner. If you live in a deficit of calories so you can ‘stay shredded’ chances are you aren’t really shredded plus you probably haven’t been in the caloric surplus you need to build muscle. EAT!
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE. UFEshows.com. I want more of the Oxygen Magazine look anyway. I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.
Jax started on my team late in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter. Pasta is her favorite. Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it! She built what she wanted!
Jax at UFE Worlds!
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels, lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food. If you were looking for the secrets.. this was it.
Lovely and so sweet, Ash joined my team in late 2015. These are her booty changes in just a few months. She just took 2nd place in her first NPC show.
Her judges comments said she was spot on in her conditioning and physique! The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!
These gains are straight up fierce! Lauren eats all the food! She is slaying her shows! That peach is popping and not flat!!
Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB. She was willing to eat and grow! She loves pancakes! Oh.. how did she do??
Three wins for Rowan! Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next NPC show in 2017. This athlete is on a mission.
Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!! She nailed her macros.
3 years worth of gains here! Ashley eats so much food!
Pay attention to the hamstring changes and she made over her entire back chain!
Coach Madison: Gains
There is so much food that went into this transformation!! I love her hammies too!
Angela took her overall wins and is now a bikini pro!! This is 8 months transformation.
You can do it
If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient. You must stop comparing your results to others. You must be willing to eat in a surplus to get gains and you might feel fluffy! So what. Get some stretchy pants and rock them! We get it. We are here to support you! Three cheers for strechy pants!
My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam! We might be a good fit.
We also have lifestyle training and would love to help you! You can work with these coaches! www.sleekbodyonline.com
I wish you success in your competition!
If you are a Flex girl you have heard the term Flex Bowl but may not know what it is .
With Flex dieting (#IIFYM) you may have dangling macros at the end of your day.
Flex bowls are creations that you can use to use up your leftover macros.
One of my clients told me that she had leftover macros that she needed to hit but didn’t know
what to eat so she just went to bed. You have to finish your macros but sometimes you may be
out of fats or have lots of carbs/fats left. A flex bowl will save you because you can simply add
what you want to it and finish the day strong.
If you have leftover macros.. do not ask Facebook what to eat?
“I have 3 carbs, 20g fat and 16g protein left, and GO”. UGH
Salvation! Flex Bowls are sometimes called “Pro-bowls” because the base is usually protein.
I tend to enjoy sweet things so my flex bowls will begin with Fage Zero Greek Yogurt.
Here’s an example: Macros I have left for the day: 20g P, 40 C 10 F
Base is 6 oz of Fage Zero fat greek yogurt 18P, 7C 0F
Remaining macros are 2gP, 13gC 10F What I put into that is up to me.
1 cup of strawberry halves is 12 C
4 table spoons of real whip cream is 10g F.
Remaining macros are 1gC 2gP
I am ending my day within my +5/-5 goal.
You could also do
6 oz Fage Zero Fat Greek Yogurt 18gP, 7gC , 0gF.
Remaining macros are 2gP, 13gC 10F
1/2 cup Captain Crunch cereal 1gP, 13gC, 1gF
3 table spoons of real whip cream 7.5gF
Hit that almost perfectly.
Base is 6 oz of Fage Zero fat greek yogurt 18P, 7C 0F
Remaining macros are 2gP, 13gC 10F
1 cup unsweetened almond milk 1gP, 1gC, 2.5gF
12g carbs remain as well as 7.5g fat.
Mix in 1/2 cup of frozen berries with 2.5 teaspoons of natural peanut butter.
Blend it up and eat it like ice cream.
Hit it almost to the exact number!
Base is 4 oz of Fage Zero fat greek yogurt 13P, 4.5C 0F
Remaining macros are 7gP, 15.5gC 10F
1 .5 Reese peanut butter cups 3gP, 14gC, 7gF
Still finished within my +5/-5 for the day.
DO I HAVE TO EAT SUGAR IN MY FLEX BOWL? You do not. You may eat what you like. You must think like your flex bowl is a puzzle
and you should fill it with things you like. If you use sweet items that’s ok too as long as you hit your fiber each day.
Carbs are carbs so pick what you like.
What about Savory foods? Can I start the day with a Flex Bowl?
Absolutely! One of my amazing coaches also owns a restaurant here in St. Louis. She
loves more savory fare and creates morning flex bowls that begin with eggs or egg whites. She then adds Fat Free cheese, refried beans, salsa or pico and even guacamole. If your base is protein, you are simply going to fill in the macros with what you like in the amounts that fit. The flavor is up to you.
Other options might be a base of tuna or canned chicken. Making a sweet batch of chicken salad with FF mayo or even real, if it fits. This is about YOU. Many Flexgirls use Protein powder with greek to amp the protein amounts if you
are having trouble reaching those numbers.
What if I just freaking want a flex bowl?
Add the exact ingredients you want to your tracker early in the day and make sure you eat around it.
Hit your macros and fiber! BOOM. Who says you have to have turkey and rice for dinner?
My off season girls.. seriously.. Yum.