Prepping not starving: The Monte Cristo Sandwich

montecristo

The mister has been binge watching “Top Chef” so my prep has gone to level 3000.
This sandwich is the bomb and the macros are fierce!  Seriously, you can use whatever you want to make your own to fit your macros but this was one I had for Brekkie!! It’s a good pre workout too.

2 slices 97/3 Ham
1 slices FF turkey
100 calorie english muffin
1 slice FF cheese

1/2 egg whites
Splash of vanilla

Mix egg whites and vanilla together
beat it until it is frothy

Drop the muffins into the mixture and let it soak up the eggs.
Fry the bacon and turkey in a pan with some cooking spray.
Remove from the pan.

Put the muffins in the pan and pour the rest of the mixture on top.
Flip them over then put the turkey and ham and cheese on the muffin.
Close it like a sandwich. cover the pan so the cheese melts.
Serve with syrup and jelly or powdered sugar if you have the carbs.

Your macros will vary but you can make it fit, even with some


I know you are working hard on your prep!! Keep going!
t

Top Reasons Your New Year’s Resolution will fail : Part 1

new-year-resolutions
Hello Holiday Food Season!
Friends… you are about to bombarded with food, food and more food.

Also brace, we are about to get bombarded with a million weight loss  quick fixes guaranteed to give you a super model body with no effort.

If you are on social media, you’ve seen diet teas, magic workouts, booty bands, menu plans.. omg.

Before you click ” Purchase” on that quick fix  plan, let me tell you the truth!!

Here are a few reasons your plan is setting you up to fail.
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1. Your mindset
“I am going to eat everything in sight now and then lose weight starting in January”

How has that worked for you in the past?  It doesn’t.  One reason we see clients struggling is because they live in the ‘all or nothing’ world.

 “If I can’t eat everything, I will eat nothing. ” 

That only lasts so long.  With little balance, nothing in life really can be successful.

Success tip: Set your December up for eating well but taking positive steps to not over indulge.  Eating smaller portions is one way you can enjoy the Holiday’s without eating in a surplus.
Drink less alcohol!  We practice Faux Drinking during the Holidays.
You can see more here at my Holiday Survival Guide.

2. Your program: 
When a person finally decides to “lose weight” we often learn that there was and
“x factor” that created the desire to act.   Something drastic happens.

“I saw a picture of my self at the dinner table at Aunt Minnie’s house and I was chewing!”

Sometimes a partner or stranger says something critical. Perhaps moving up a clothing size is the X factor.   It’s very normal to feel desperate and be reactionary.
Things that promise “instant weight loss” are very attractive to a person who has had this
moment of truth.

Success tip: The program you should be doing is the one you see yourself on 1 year from now.  Studies show that over 80 percent of people who do restrictive dieting rebound and gain their weight back!   This is also very hard on your metabolism!!

So let’s take a moment and think about where you see yourself in a year. Do you see yourself in the exact same place as now, but more frustrated?  Let’s make a plan right now to stop repeating behaviors that are not working!!
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SECRET:The most successful programs are those that are sustainable and can be done with consistency.

When you see a plan you want to try, do your homework. Research.  If your new plan has 6 small meals a day and barely get a lunch break at work.. that’s not a good sign!

If your new plan requires you to remove fruit, carbs,  or other food groups, ask yourself if that is sustainable.  It’s not. You already know it’s not.

Really think about WHO you are. Search for the plan that works with YOU.

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3. No clear cut goals:  I want to lose weight is the worst goal I’ve ever heard. It’s the same as I want a million dollars. Well… ok.
Get specific!!  Really sit down and think about it. What do you want?  Do you want to fit into your clothes again?  Do you want to go all the way and rock a bikini body?
Think harder.. hmmm
What do you want your physique to look like?  Do you want leaner legs?
Would you like a  peach booty?  This is about YOU. Be specific.

Success tip: WRITE THIS DOWN!  Studies show that we are more successful in reaching our goals if we write them down.

SECRET:  It’s awesome to have your long term goal but let’s write down a few short term goals and how you will accomplish them.
In January when everyone starts hard then drops out so quickly, set yourself up for a set of small goals that will help you feel successful.   I promise you, hitting goals is very motivating!

Example: I will make it to the gym 4 x this week. 
I will do that by putting that into my calendar as a very important meeting.

If you have to break it down to just one day at time.. that’s OK!!
“I will track my food today”
I will do that by using my phone tracker or I will set an alarm to remind me to add my food.

If you have to break it down to 1 meal at a time.. do it.

 SUCCESS TIP:String together  successes even small ones add up and keep you motivated. We keep going when we are doing well!!  

Do you need help with your food?  We can teach you how to eat what you love and get lean!
You can be successful.  Our class is done online!! whoo hooo.. Check us out here

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IIFYM, Dwayne The Rock Johnson and Pancakes

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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!

YOU CAN LEARN EVEN MORE ABOUT RE-FEEDS HERE

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!
capm

 

Are you sabotaging your fat loss goals?

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.

notperfectLG
You don’t even have to try!

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.

batman
Dr. Oz gets a check. #truth

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.
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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.

cheat
Static diets are great until … whoops.

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.

Embrace it.
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.
stop

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.

Booze:
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.

Take aways:
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.
t

Summer prep: More grilling

chix
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
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!

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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.bbq

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Love this! Costco!


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!
t

Prep 101: Summer time grill

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So this week a competitor was on a board talking about how she was going back to her Bro plan because she tried that “iifym thing” and it didn’t work. I asked her what was it that didn’t work and really had no answer. She said she ” just needed to eat clean.”

Some people get overwhelmed by too many choices. I can understand that, especially when you are used to being a strict meal plan kind of girl. It’s all you know, right?

Refresher:  
IIFYM is not a diet. You count macro nutrients :Protein, Carbs and Fats.
You must eat at least 20 g of fiber each day.
You must hit your numbers +5/-5 grams daily.
You can eat any way you want but in a fat loss plan, your ratios are 95 percent nutrient dense foods and 5 percent discretionary.
You could eat paleo, diabetic, vegan, bro, whatever you like. You just have to hit those numbers!

This girl was confused. She missed an opportunity to eat well and have choices which is exactly what IIFYM is about. Choices!!

Ideas!
My prep is starting up and we decided that this summer is going to be about the grill.
I want to show you some things we did for my prep.

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Bison burgers are lean.
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This is shark! mmmmmmm
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This is Cajun shrimp. He didn’t even flip them. Just closed the lid on the grill.
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Butter Ball Turkey breast , thawed and cut into steaks on the grill.

Protein:  I get about 190 g protein per day. Rob grilled bison burgers, Shark Steaks, Cajun shrimp and turkey.  So the turkey.. he took a Butterball breast and thawed it. He cut it into steaks and grilled it, 20 min per side. It was insane.  There is no added fat in anything here.
I added avocado to my turkey for my fats and fiber and it was amazing.

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Bison and cabbage
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Grilled purple cabbage from the farmer’s market.
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The zucchini was the best. It’s so flavorful! Asparagus was great! So much better grilled.
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Yellow peppers and poblanos! There’s zuc in there too. This bowl was gone fast! YUM.

All our food came from the farmer’s market next door to my studio.
There is no additional fats on these at all. The squash is my favorite. The flavors burst. We used poblanos and yellow peppers. I hate regular green peppers but you could try.  The yellow ones are so sweet when you grill them.

Roasted cabbage is very good. We have made that into a salad for lunch tomorrow. With this grilling, Rob really just chopped and grilled. He likes to use seasonings so you can too.
I’m sure you have your own flavors you dig.

You can do it
If you are a person who thinks you have to choose the restricted non scientific BRO plan because IIFYM means all you eat is crap.. I am so sorry that you have misunderstood.
I want you to learn so you can have peace in your plan. If you are happy with ‘clean’ food then by all means, enjoy the food you eat.  Dousing things with mustard because you don’t believe you can sub out anything for egg whites is just foolish. It doesn’t make you a better athlete. It doesn’t make you  more HAM or beast mode.  Here’s what makes you a better athlete. Listening to your body. Eating well for your gains. Choosing things that YOU like for consistency and to not feel restricted.

Remember as athletes we need 300-500g of fruits and veggies per day. All my clients, in fact eat this. That’s about 300 calories and 40g carbs or so.  We need 35 different foods per week and we need to focus on our micro nutrients too. Different foods provide micros! Don’t be stuck with the same 6 food items! Investigate!!  Let me know if you have questions!!

I wish you luck with your competition!!
t

Prepping Not Starving:Sweet Potato Protein Pancakes

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
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Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
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If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

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!

 

Why I don’t want a meal plan and YOU shouldn’t either

DOUG1

I’m a macros coach. I do not give out meal plans. I used to give out meal plans. I’ve had coaches who gave me meal plans. I’m over it!

Reasons you want a meal plan.
1. You want to have someone else tell you what to eat.
2. You don’t want to have to “think about it”.
3. You’re too busy to take the time to figure it out.

Trust me, I’ve heard this before..
Reasons you don’t need a meal plan

  1. You are a grown up. You do not need another person to tell you what to eat. Here’s a thought.. Stop asking other people what to eat.
  2. How long is it until you are bored, or want to go to dinner? Then you will have to ‘think about it”.
  3. We are all busy. People who are busier than you, do macro counting successfully. They didn’t pass their own health and physique goals to someone else. Accountability is a pretty awesome thing.Ok.. now let me tell you the secrets of clients past.Ellen wants a meal plan. I did her macros, wrote it out and handed it to her.
    Oh no, Ellen hates something I put on the menu. What can she have instead?
    Congratulations, Ellen.. you are now on your way to macro counting. It’s easy to swap food on IIFYM.Mary Jo is too busy to think about her diet plan. I hand her a meal plan that I created based on all the foods she likes and 5 meals a day.
    Oh no.. Mary Jo had to go out of town and didn’t have her food packed.. she doesn’t know what to eat.
    Wait, she also ate Meal 4 at noon so she doesn’t know what to eat now? Should she eat Meal 5 then stop eating at 3pm?  OMGosh.. it’s so confusing.  With macro counting.. you eat what you want, when you want. When you are out of macros.. stop eating.

    Static diets are great until ... whoops.
    Static diets are great until … whoops.

    Susan cannot be bothered with learning about macro counting. She wants the same food every day.
    While Susan rocked her meal plan all week, she couldn’t even look at another piece of chicken on the weekend. She ate wings (that’s chicken..???) and had alcohol. Now she’s upset because she didn’t lose any weight this week at check in.  With macro counting, Susan  “could have” made a plan for the weekend earlier in the week and still hit her macro goals for the whole week and lost weight.  but.. she just “couldn’t be bothered”.

    Restrictive diets produce rebound effect in over 80 percent of people. Restrictive diets work until they don’t.
    Most clients do great for a finite amount of time. Then they either want something different or they stop altogether.

    Your body counts macros whether you do or not. If you are fluffy, you are in a surplus. If you want to continue the diet roller coaster, pay for generic meal plans. Keep on going with that.

    There are plenty of coaches who will hand you a cookie cutter no carb, no fat, paleo, sugar free, clean, baby food,
    hgc, 21 day fixie, diet that has zero to do with YOU, your lifestyle, goals or likes/dislikes.   Give them a check!!

    Macro counting #IIFYM allows you to eat any style you want. If you “only eat clean” then eat clean. Just eat the appropriate amount of Protein, Fats, Carbs and fiber. Macro counting doesn’t SHAME you either if you drink beer while you are “totally paleo”.  Namaste.. enjoy your food.

Smart baby. All foods have macros.
Smart baby. All foods have macros.

So.. if you want to actually problem solve your physique issues, the same way you would problem solve a leaky faucet, then you must learn how to eat for your physique goals.

eating food, real food with friends and family is actually very nice. Flexible is nice.
eating food, real food with friends and family is actually very nice. Flexible is nice.

The beauty of learning macro counting #IIFYM is
1. you always know how to do it. If you find  yourself getting fluffy, you know how to dial it in.
2. You can enjoy events, eating food with friends without sacrificing your sanity and physique goals.
3. You can pick food that makes YOU HAPPY.
4. You don’t ever have to be bored.
5. You are not at the mercy of someone to ‘change your meals’ if you have a schedule change.
6. You can have interesting food daily. If it fits your macros.. you can enjoy it.
7. You don’t have to be perfect, just consistent!
8: this is a biggie  You don’t have to post out on social media

“I’m so excited! My coach LET me have a cheat today!”
“My coach won’t let me have that.”
“My coach only LETS me eat spinach”.
“You can’t eat that, my coach said you won’t look right”.
“Fruit is not on my plan”.

When you are good at macro counting #IIFYM you begin to do intuitive dieting. Things begin to make sense and you come to know how to eat for your goals. It’s a transformation that creates positive changes. Many of us no longer feel the need to binge, because we don’t feel deprived. The roller coaster of diet/surplus stops and soon amazing changes happen to our health and body because we feed it.

SECRET! SHHHH. When you first beginbasic macro counting, simply start by tracking what  you normally eat. See how your numbers look then tweak. The goal is to eat like YOU. As long as you fuel your workouts and hit your fiber, you can basically eat when you are hungry. If you need more of a certain macro, then either add more at each meal or have a flex bowl at the end of the day with your dangling macros.

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If you need help.. join my Skype Marco University for Smart girls!
Saturdays at 8am Central time. For lifestyle, competitors and anyone who is interested in learning how to be successful at IIFYM.  My clients/competitors are always FREE. If you want to come and are not a client.. it’s $50 and you get your own set of marcos based on your physique goals!  click here for info and sign up
bey

Strategies: Solutions for Mindless snacking/stress eating, late night binges

elf

Clients often struggle with mindless snacking, or late night tv eating.
Sometimes stress eating is a concern. Any of these behaviors can crash
your physique goals.  I want to offer some thoughts on how to create new habits but first..

One of the most difficult/frustrating things for me as well as my clients is to be doing so well then have a binge or surplus of calories . I used to binge on “healthy” food. You know my watermelon story.  I’d eat a whole melon for 350g C.  Because clean food is magic. It’s not. I was still fluffy.  Carbs are carbs.  Calories put me into a surplus so my physique was a hot mess.  Ok..let’s talk about how to fix this.

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less. 

Science: I’ll keep it super simple.
Overweight

If you are fluffy (overweight) you are eating in a surplus of calories. Remember, your body counts macros
whether you do or not. Your body is storing fat.

To lose weight
To lose body fat (weight) you must be in a caloric deficit.

When you are trying to get lean, you need to be accountable for everything you put in your mouth.
That means you track everything.  The thing about ‘eyeballing’ or guessing or DGAF is that you can put yourself into a surplus of calories faster than a Kardashian says “I don’t knowwwww“.

Further information YOU need to know.
It’s important to look at your macros for a full week. So let’s say that Monday-Friday you are straight arrow and tracking like a boss. Hitting those macros spot on!  Good job! If you find yourself eating off your plan Saturday and Sunday, you will end up in a surplus for the week. Surplus is NOT going to further your fat loss goals. For many clients it’s a hamster wheel  of sads .
Oh and just in case you didn’t know.
diet

So the bottom line is, for you to make a change in your physique.. all those behaviors need to stop.

You can stop now and you can learn new behaviors or you can continue down your path of frustration. Now is the time to make choices that will forward your goals.

Some ideas for accountability.
Track everything. If you eat a whole bag of Costco size skinny pop, enter it in your tracker. Be accountable.
It is very telling as to why I’m not reaching my goals when the bag of caramel popcorn I ate was 1800 calories and 120g of fat.

Plan ahead.
If you like to sit on the couch and eat snacks that’s awesome.  Go to RippedRecipes.com and find something that will make you happy and fill you up.  Protein/carbs/fat will help you be satisfied. Box of cheezits will have you reaching for more snacks! Be smart in your snacks.
These are two things I use for tv time.
cookie

So this happened
Got this on rippedrecipes!

Put that in your tracker in the morning and make sure you eat the rest of your macros on point.
Then you have a fun, filling snack for your movie night.

Play way ahead

Fill out your tracker with food for 1 day . Eat exactly that for 7 days.  If you can’t be bothered to track daily, don’t.
Just eat what is on the menu every day and you’ll be golden. Bored.. maybe but next week plan something else.
Again.. Rippedrecipes will help you pick fun stuff.

Snack munch snack mindless snacks..
You don’t need muchie stuff in your house. Stop buying it. I said it.
I’m not even going to tell you to eat raw vegetables, I would never do that.
I do however sit at my desk and get the munchies too.  I use baked zucchini chips with savory  spices! I love that.
Light and fit Greek yogurt and SF jello are fantastic and filling.
Drink lots of water! Sometimes you aren’t really even hungry, just dehydrated!

You can also search Pinterest for “low glycemic” snacks or rippedrecipes for things like protein balls.
Those things can have protein/carbs/fats and keep you full.

Dude… Snack pudding with protein! Yass.
383
Gnc baby!

Or.. Quest bar?

.qb

They have fiber to fill you up. Ripped recipes has super fun recipes for these. Yummo

More thoughts?
Volume foods are foods that you can eat more of and not spend your macros. I have several blog posts on volume foods.
You can do miracle noodles, 6 oz of Prego Light Smart red sauce and 3 oz chicken.  That will fill you up like you have no idea.  It’s about 6g carbs for that.
zuc1
Squash… volume food! My zuccinin chips. Slice one up. Bake on a cookie sheet with some seasoning. Boom.

Baked Kale chips are the bomb if you season them up! You can even set a head of califlower in the oven and roast it. It’s so good. It’s good for munchies! Very low carb.

Protein icecream is a fantasic treat that will satisfy you.  Again, Rippedrecipes, pinterest, will give you so many options. You must make the commitment to doing your best each day. You will create new habits and see yourself reaching your goals!

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less.

Stress eating.. thoughts
Memes-About-Stress
Many of us struggle with stress eating . 
One strategy that could help\is to keep a journal to see if you can pin point what is happening in your life that is triggering your stress eating.
There is a lot of information on the internet about coping with stress without sabotaging our goals.  I would for sure, suggest you research some things that might help you redirect!!!

I want to tell you though.. it may not be stress eating.

A while back, I was doing a lot of stress eating and really hard on myself. I looked back on my tracker and realized that I had been eating the Quest S’mores bar every time before I ‘stress ate’.    There is a sugar alcohol in that bar that somehow triggered me to binge.  I wasted so many days beating myself up for behaviors that were related to food sensitivities.  

I feel like this journey is one where there is continual learning.  Really examining what is happening and using strategies that are in this post could help move you forward in your journey.

I hope this helps!!

 

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This is Kitty Roo. Roo trains with Lou Ferrigno. She’s totally Bro.