I feel like I blinked and September was over. I’m just 18 days from my show UFE Halloween Mayhem in Chicago.
I have been pushing so hard this year, but I feel really good.
I’m bringing a fantastic wardrobe including 3 bikinis, 56 inch feather wings and a kick ass
Halloween costume for the evening show. My bikini’s are originals and not purchased from the usual online bikini sellers. Rebeltart.com has created my looks and we have pulled some ideas from Britney Spears, Prince and Victoria’s Secret Fashion shows with an edge. These are all 100 percent unique!
This year I’m cutting pretty hard at the end. It’s been harder for me to get lean. I notice every year, it’s not the fastest process. I’m not discouraged. I’m really pushing hard at the end here.
I’m still using my IIFYM flexibility but I don’t have much food right now so pretty much anything other than protein and veggies is out the door. Just keeping it real.
I don’t have energy for my pole so that will have to wait until after the show.
This was a week ago at 3.5 weeks out. I can’t wait to see how lean I can get!
One of our awesome Sleek Bikini Team Athletes competed in Pink Muscle. She looked amazing! That show was really, really fun. I was able to meet and totally fangirl Amanda Latona Kuclo. Amanda was pretty much the reason I started competing. She’s the booty queen! She was fantastic to talk with and really shared a lot. She’s great for our industry! I picked up some Booty Queen tights too. You should totally get these.
You can go to her site BootyQueenAppearal.com and get clothing line. I really like the fit of these and they stay put for leg day, ladies!! I got the first pair of these tights, aside from the ones Amanda had on at the show! Yeaaaa!
Photo shoot is this weekend with our coaches! I’m super pumped!
I hope your competition training is going great!!
Working with as many clients as I have for the past 37 years, I have noticed certain patterns of sabotage that can destroy physique goals. My goal is to help clients recognize and problem solve.
Problem: All or nothing attitude.
“Well.. I just blew my diet so I may as well eat everything I want then start back tomorrow.”
Does that sound at all like you? So many clients tell me they are either hardcore dieting or propelling into a buffet, face first at warp speed. The “all or nothing attitude” can be created by habitual on again off again diets.
What you should know. Consistency not perfection is how you make progress in your physique goals. No one is perfect and we don’t need to pretend to be.
Solution: What we need is a plan that will allow us to eat things that make us happy so we can follow through on that 7 days a week. Falling off a diet is not a fail. It’s a learning experience. Why did you derail? Was it lack of preparation? Was it a certain food triggered your hunger? Each time you notice a concern, problem solve it. Fix it the same way you would fix a leaky faucet. It’s not personal. If you need to plan ahead more.. do it.
Even when we derail, remember tomorrow’s tracker is empty! We keep trying again and again. Soon you have strung together weeks and months of successes and those blips won’t matter.
Problem: Diet ADHD “I blew my diet so I will just go on the Whole 30, or Keto, HGH or Dr. Oz’s new total starvation plan”
You need another style diet like a hole in the head. Switching gears to, yet another diet isn’t the solution when the diet isn’t really the problem at all. Diet fails aren’t really fails. They are learning opportunities. No one is perfect at their diet but we can get better by problem solving.
I call out the Whole 30 because basically you get a whole lot of nothing to eat. Food group elimination seems like the perfect reaction from someone who has just felt that they failed their current plan. It’s super OCD, restrictive and straight up punishment for your screw up!
Your multi level marketing ‘diets’ are sold by the masses promising you dreams of extreme weight loss. It’s money you could just toss into the wind. I’ve been doing this job for 37 years and have seen it all. Extreme plans that promise extreme fat loss will result in disappointment unless, you can sustain them.
Can you live on no carbs? What happens when you hit the weekend and binge? It’s a repeat of the exact things you’ve done before that do not work! Think smart!! If all these
magic formulas worked, the nation would not have an obesity problem.
What you should know: Thinking that one diet works better than another because it is more restrictive is setting you up to fail. Studies show that 80% of restrictive dieters will rebound.
Solution: Consistency wins over perfection. The diet you should do is the one you see yourself doing a year from now. Not half ass doing but for reals. How about, while you are at it, stop punishing yourself with food or lack of!! That would be great.
Problem: Detox Debby “If I do a juice cleanse, detox, detox teas, zero carbs, 24 hour fast, I’ll lose weight so I’ll do that.”
Again, you are switching gears and how has that worked for you in the past. This client is throwing things at the problem to see what sticks.
What you should know: You don’t need a detox diet because you have a liver.
“Your liver detoxifies harmful substances in two steps. The first step uses enzymes and oxygen to burn toxins, especially fatty ones, so they are more water soluble, making them easier for the body to eliminate.”
When you do a juice cleanse, you are still ingesting calories and carbs and well.. macros. These are things should be eating anyway! Juicing removes much of the fiber!
If you take out all the fiber.. why is that a good thing? You could add juicing to your IIFYM plan if you like it but restricting food other than veggies still leaves you with a restricted diet. And where will your protein come from? You still need protein. Remember?
Now.. if you are juicing for weight loss.. remember science. To lose body fat you must be in a caloric deficit. Basically starving on really healthy food is still starving.
If you are doing the low carb/no carb plan, you are going to see the scale move because you are losing water. Carbs draw water into the muscle so once you get off your plan and eat again.. scale will go back up. Did you lose fat.. .. though? It was water. WATER.
If your detox tea makes you pee or poop, you could really start with some dandelion root tea and eat fiber each day! Dandelion tea is at the grocery store and is a natural diuretic. It is in a lot of products with the word “shred” on it. Good info, Yes?
Solution: Stop wasting your hard earned money on magic potions and solutions. You are smart enough to know that these protocols are very temporary. Being honest with yourself , can you see yourself living on this plan for the next full year? What is going to happen when you stop this restriction? Will you find yourself in a binge?
Sustainability wins over perfection.
Problem: I eat great during the week then blow it out of the water on the weekends.
Well.. this is really just about everyone I know and this is a big one! Being “good” during the week is somewhat easy because it’s more routine. The weekends are social or off routine.
Let’s talk about Mary: She’s on a fat loss plan and she’s doing great Monday-Friday because she has a routine. Weekends she finds herself at the ball game, bbq, having a few drinks .. well you get the picture she’s in a surplus of calories from her plan. (Binge)
Monday rolls around and she’s upset because she didn’t lose any weight. She might be heavier on Monday and begins a plan to “really get it together”. This week she tells herself she will not have any sugar, dairy, or carbs. (Restrict) That lasts for a bit until she derails again. (Binge)
Several months pass for her and she’s steadily gaining weight and highly frustrated!
What you need to know:Consistency wins over perfection.
Mary needs to be in a deficit for the the entire 7 days for fat loss. The 5 day a week deficit was great but the weekend put her calories into a surplus for the whole week! Those numbers would be super bulking numbers!! Her body is now set to store not lose fat.
Solutions: Mary is great at her work week and a simple weekend plan would be one thing she could do. Mary could go to her tracker and put the macros in for the food she is going to eat on her date this weekend. She could plan the amounts of food she can eat that will fit her plan and stick to that.
She could also save some carbs from her week and use them for her event on Saturday. She would still need to eat her nutrition/macro goals but she will eat what she likes and be accountable . Since she is consistent with her total calories for the week, she will be remain in a deficit and continue her fat loss.
Problem: End around the plan so you can continue to “do what you want”. Examples:
“I saved all my carbs and fats for the whole week so I could go to Craft Beer Fest 2016.”
“I ate no carbs and fat all week and had 300 g fat so I could eat at the buffet and drink all weekend.”
“I save all my carbs all day long so I can eat what I want on the couch and watch movies.”
What you need to know: These things just chap my hide.So let me start this one by saying, this attitude/behavior is never going to help you ever get the physique you want.
We all need to eat for our health, and we have macro nutrient needs that we must meet daily. Our bodies need macro nutrients, protein, fats and carbs especially if we are training or body building! We must not eliminate them in attempt to save calories for binges!!
Our brains require certain nutrients and we certainly don’t want to mess up our hormones!
Eating on our macros daily is good for our physique but also good for our health. We all need a balanced diet.
Solutions: One thing a person could do is carb cycling. Carb Cycliing is basically taking your carbs for the whole week and eating more on some days and less on others. If you like that idea, that’s fine as long as you are fueling your workouts. Fat cycling is not a thing. We all need our Essential Fatty Acids and fats daily for proper nutrition.
Problem: Treat Yo- self mentality “I’ve been working so hard on my plan, I deserve a cheat day.” “I worked out hard, I deserve a treat.”
Wait.. what?? no we don’t. There is no such thing as a cheat day. That’s a binge and it’s going to put you in surplus.
Whatever we call it, we are basically repeating the same behaviors that have not worked!
Solution: Plan your treats into your day to day so you don’t feel restricted. I like to use sites like RippedRecipes.com to have variety and make my food fun. It fits my macros so I never feel the need for a cheat.
I’m not using that term anymore either.. my mindset is not to use negative connotations to my food. Food is not “bad” and I’m not doing something “wrong” aka cheat.
Problem: Carb hording
Sadly, this is becoming a problem because clients are seeing an opportunity to binge.
This is not an example of problem solving an issue with your physique.
It is way to “cheat” your plan and do what you want.
Saving carbs for your evening movie night, isn’t wrong as long as you are accountable and have met your nutrtional goals for the day. Carb hoarding is a slippery slope.Clients not reaching their protein goals but overeating carbs can also find themselves in a surplus of calories or eating too much discretionary food.
Solution: Make a plan. If you are looking forward to movie night, pick something that fits your macros and put it in your tracker ahead of time. Be consistent throughout the day with your nutritional requirements of fruits, veggies, fiber.
If you are solidly committed to drinking a lot on a fat loss plan, you will be disappointed in your results. Unless your macros are high and you have room for discretionary calories, finding room to fit booze is tough. Frankly, I have yet to find a weight loss plan that allows you lots of booze.Personally I don’t think you should drink while you are cutting . You can read more about alcohol and macro tracking here. if you want to know why I’m such a hard ass on that subject.
These issues are not essentially diet related issues but non commitment.
1. Stop trying to be perfect.
2. Consistency wins in this game
3. Consider your health as well as your physique
4. Notice concerns and don’t personalize them.
5. Work on solutions one day at a time.
6. Stop doing things that don’t work.
7. Don’t try to end around your plan.
8. Problem solve for success
I know you are working hard. I hope this helps you in your journey.
I just realized I haven’t posted for a while. I have a lot of my journey on Insta and I’m sure you are catching it there if you are following.
Prep for UFE Halloween Mayhem:
Food: My food is the best it has ever been. I love IIFYM. I’m sitting at about 2000 calories a day and I have been gritting my teeth not to do that reactionary move and increase cardio and drop food yet. I have about 200 carbs a day now. I’m actually down about 10 pounds from the holiday bulk up. Now, let me clarify.. the scale is a piece of crap because I fluctuate 3-5 pounds up or down every time I get on it. I have some carb ups and some lower carb days so that falls in line with the scale being a giant B. Oh and I don’t follow that psycho carb cycle of 30 carbs a day then 300 a day. I eat what I want and when I want.
So do my clients. 🙂
Speaking of…I have in my food plan, the same concepts my clients/competitors use. We hit our numbers +5/-5 grams everyday. I eat over 500g veggies daily and I get a gallon of water in. I eat when I want and I eat what I want.
The Mister and I are heading to Vegas for our 20 year anniversary and it’s also my 51 birthday. When we return, it will be about 12 weeks out and time to start my taper.
My goal was to do as much body recomp as I could on as high macros as I could.
Pole dancing + body building +strength gains I started pole dancing in November last year at age 50. I wish I’d started so many years ago. It’s my favorite thing! I have the chance to do pole 3-5 times a week. I’m a slow learner but I’m getting much stronger. My lats are growing because my sports bras are too tight to wiggle into!
I was able to almost do pull ups on my own this week. I had a tiny bit of assistance so focusing on my strength has been a really cool addition to my show training.
With pole there is an ongoing goal of getting super bendy! How fun is that?
Here’s my progress since November 2015.
This is my Dharma Wheel. I got it from Amazon. It’s bright pink and it’s a beast. It will pop your back like nothing else. I have more flexibility in my hips but to make the shapes I want, I need to get super bendy in my back too.
Why for bikini prep? Because I want to and I like it. My goal this year is to do everything in my power to not cardio/low carb my glutes off. To eat well and with purpose and to train in a way that works but brings me joy. I’m lifting heavy AF in my workouts 5-6 days a week and train on my pole 3-5 times a week as well. I have track/steps outdoors 1x a week and about 20 min of other cardio for my heart. I like my shape this year so much better.
Last year I did hundreds of burpees and tons of plyo. That was totally fine! I just want to see how my body changes this year. I actually believe having these personal goals is making my prep more about changes and not the race to the finish line. I certainly will learn something this go round!
Mayhem: I’m so excited to do UFE Halloween Mayhem this year. All 4 of my costumes/suits for this show are solidified. They are fun and unique and nothing like you could ever order online. I will bring my very very best this year!
EAT LIFT SLAY #prep2016
I mull around a lot of ish inside my head. I’m a type A, over achiever and over thinker.
So this meme is spot on. I never really pushed out of my comfort zone in much of anything until the last few years. My comfort zone is pretty intense but I think I always stopped short of really knowing what I’m fully capable of.
Competing is fascinating when I’m doing it, and helping others learn it. It’s not fascinating when a coach handed me a menu and I learned nothing. I felt like I had more insight to what my body wanted, needed so a generic path is not for me. I feel like we are learning so much in our industry about being stronger, healthier and more in tune to our athletic selves that we can reach even higher.
I’m amazed at the athletes I coach and how they find their best selves through their nutrition and training. Getting better is addicting for sure.
Strength: My goals with doing pole is to push myself differently. I think pole extremely hard but the hybrid of pole and my new workouts is really giving me some great gains.
I have added these crazy prowlers to my workouts 3 x a week. They are full body but I really feel my glutes, core, hammies.. well. everything. I’m using my lats to push to help me gain strength in my pole work. I’m finding that I’m getting much stronger in my climbing. I like my muscle, I like being strong. I climbed the pole many, many times in class. I was able to accomplish a new pole sit. This is a break through move which means I’m moving into more inverted moves. I was not able to lift myself up a short time ago.
Revelation: I spend a lot of my time being pissy because I can’t do this, I can’t lift this. I can’t, I can’t.. I want it all. I want it all now.
My pole instructor schooled me hard.
This rings true with my bodybuilding/business journey too. I will share her wise words giving her full credit. Thanks Michelle.
She told me, “You will never be where you want to be. There will always be something you are working for. There is no end to your journey so you are better off to enjoy each part of this trip you are on.”
I am 21 weeks out from UFE Halloween Mayhem. I’m doing a slow cut and I’m 100 percent IIFYM. We are using the grill for prep this year!!
Costco: The mister hit Costco yesterday. He literally walked the food from the car to the grill.
The above pic is our charred chicken breasts. I like them so much better on the grill. They were juicy!
This is the seasoning he used.
Jennie-O turkey Sausage
This is crumbled Jennie O lean turkey sausage, onions, cherry tomatoes and mushrooms. This was really good. The macros on this are 6g fat per 56g of sausage so I only had a little but it fit my macros!
Grilled Cali flower!! The mister cut it and laid it on the grill. Done.
Other things that we could have added to this were BBQ sauces! These are at Walmart.
I love having choices and not living on 6 meals of turkey, chicken and fish.
The grill makes things taste better and it’s fairly easy.
I wish you luck with your show!
If you read my blog, you may already know lots about me. I want to just take a moment and tell you some things that maybe you don’t know.
1. I’ve been coaching/training/weight loss since I was 16 years old. That is 34 years! I’ve always been passionate about fitness!
2. I am not thin and always struggle with my weight, physique.
3. In the 80’s I was treated for eating disorders. That is now under control but I, like many of my clients struggle with Binge eating disorder. Mostly restrict binge! 😦 I hope you can tell from my blog that I work very hard to focus on health and keep that under control.
IIFYM is the best thing that has happened to me! I have peace! I have grown so much!
I accept that this is part of my journey! I’m not perfect. I just strive to be consistent! It has made a difference!
At age 40, I was dealing with a torn quad. I gave up on the gym!
Rob and I owned a web development business that kept us chained to our desks 18 hours a day. We worked so much we started having our groceries delivered. We had all food delivered. We never left the house. I was in my jammies for days. My kids asked me if I was ever going to get dressed again! I was depressed and miserable.
I was 40 pounds over weight!
It’s so frustrating to KNOW what you need to do, but not be able to begin. I had no joy in my life. I was on high doses of anti depressants that left me really unable to care. I felt dead inside. Mood swings were horrific. I was a mess. I’m so sad for my family that they had to deal with this. I was sick constantly. I had a terrible cold for a full year! I was on so many medications.. sigh. I just gave up. One day, our smoke alarm was going off and I just laid in bed. I never even thought to get up and get out of the house.
One day we were set to go vote and wanted to walk to the poling place. I couldn’t make it. Walking around the mall was impossible. I felt like I couldn’t even breath!
I said NO MORE.
I started by eliminating sugary stuff from my diet and made small changes at a time.
I began walking our puppy then started training hard at home. I got off my medication, and went to more holistic/supplements. I began immersing in ways to improve my health as well as my physique!
I was happy to get back to training/coaching and we reset our priorities. Rob and I had lost 100 pounds between us.
Moving forward to success: Fast forward: I moved on to competitive body building and am so happy! My studio has over 100 clients in lifestyle training.I have amazing online clients and I have a figure/bikini team of like minded, strong women who believe that you can be healthy and compete!
I will never judge someone for their journey. I believe we all can eat well, train hard and be healthy!
I am 50 years old and my doctor told me my tests results were amazing. She said “I’m freakishly healthy”. I actively strive to be healthy, strong and yes.. have a competitive physique.
I want you to know that my coaching comes from the heart. I care but I’m tough. I want my team to succeed because I believe in them! We all have work to do! We can be examples for those around us! Keep pushing hard! We never give up, right!?
My commitment to my blog is to share my experience with being a bikini athlete. I’ve wanted to write about post- show let down for a while.
Post show let down.. how self indulgent is that?!!!
You might not even think it’s a real thing.
I wrote about my post show binges last year and sadly, I had another bad one this time.
To give you a good idea of how this happens would be to just say that for at least 12 weeks and many times longer, an athlete trains hard for one event.
After the event, you are still on a strict reverse diet and you are back in the gym but not with the same goal. Show is over.
It’s not glamorous at all. I think many competitors keep quiet about it. I read posts from competitors every day who didn’t expect it either. Some athletes binge, some get the blues, some can’t find the motivation to train. Beating yourself up is totally common.
In my case, I’ll just say that I can do anything, ANYTHING. I’M A ROCK. If there is a goal in front of me. I will not fail.
This last prep was really difficult because I got sick and was battling tennis elbow as well. I wanted to quit but I pushed through and after it was over I did exactly what I was supposed to for a while.
I was weary of my strict dieting. I think what was worse for me, is the actual post show let down. Post show, both times.. I felt really lost.
To combat this, I made some great new plans. My family was very supportive but I had a hard time. One choice I knew I had to make was to find an IIFYM coach which took a while. I found a lot of peace in my choice of no longer doing bro-science meal plans.
I regained my drive and started to get some great successes and motivation, until I got sick again. This was a huge blow because I
am dealing with an eye issue that started right before my show. I have to
take meds that have some unsavory side effects while I try to get well. I was terribly bummed, because if I’m not moving forward.. what am I?
The meme at the very top of my blog escapes me. I don’t know about you, but at the top of my climb, I NEVER once looked around.
I always start wondering..
‘How can I do better?
‘What do I have to change?’
‘What are the next set of goals I’m going to conquer?’
I’m not sure I believe that’s wrong. I think some of us are just cut from that clothe.
I’m under the weather now. I’m not majorly sick. I’ll be healed up soon. So what. So what, really? I can still lift like a beast. I can still take great care of my clients. I can still set goals for next year. My coach and team aren’t rushing me. How bad is it really to take more time?
We all know what work has to be done. It has to be ok if we breathe for bit.
It has to be ok if we aren’t perfect.
For my girls out there, who think set backs are going to hold us back. We never stopped being amazing, we just took a second to breathe.
Today I have a brand new menu in hand. I new set of workouts for the next 12 weeks. I have a new coach and a new team. My goals for 2015 are solidly in place. This is a trust the process journey for sure.
I am tremendously happy to be working with someone who wants to protect my metabolism and uses #IIFYM.
I will tell you more as time passes. Today I’m documenting my starting because I committed to that with this blog. I’m excited. 🙂