When Clean Eating makes you sick

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UH OH.. this is going to make some people mad..  Hold on now.  This is NOT going to be another fear based post.  I’m hoping the headline peaked your interest and you will be open to some thoughts on our health and nutrition.

First of all.. I don’t buy into the eat clean thing anymore. There’s no such thing as “clean”.
I had coaches give me “clean” diets that lacked
color
variety
fiber
fruit
Fats!!!
AND WHOLE FOOD GROUPS!!

I became really sick eating on those diets. I contracted two eye diseases at one time in my eye. I lost 35 percent of my vision. It took 6 months and 1000’s of dollars of medication that was NOT covered by insurance. My doctor was afraid I would not recover!!

Ok..  I hear you asking “Oh how do you know it was clean eating that caused you to get sick?”

During this clean eating phase.. my GP was alarmed at my HDL levels and ordered me to eat fat because my only fat came from 1 egg yolk per day for 16 weeks. I had a total of 8g fat on my clean menu.

You need fat in your diet!  Fat is beneficial to your hormone balance, brain function.

According to the AMA  Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.”

Simply eating ‘clean’ doesn’t mean anything if you don’t pay attention to your macros “protein, carbs, fats, and micros too.  Fiber is super important. I barely had any of that on 6 meals of tilapia and spinach.

To put it very simply, I was NOT nutritionally balanced and my body suffered.

I did recover, but it took over 6 months with huge doses of anti-virals. I was burdened with eye pain, and felt ill.  We began work developing balanced eating instead of the restricted, bro diet I was on.

I practice IIFYM and I eat a colorful diet of wonderful food that feeds my body and soul. I’m happy and I feel amazing.  My doctors are enormously pleased at my test results and even in my prep time, I still test well.   My doctor has encouraged me to continue as I am for as long as I feel like it even though I am over 50.  I’m very proud of this.  Nutrition matters to me!!

How I coach my lifestyle and athletes:
Our goals for this team are at least 35 different foods a week. We eat the rainbow. We focus on staying healthy and feeling well.
We all eat fiber every day. Even our athletes fulfill a daily requirement of nutrition goals!!   The easiest thing to do is to NOT take away whole food groups.  We encourage our clients to choose foods they like.  It’s not complicated.  If they want blueberries, have them. Next time maybe an apple might be nice.  I know that sounds simplistic, but it is miles from the restricted menus I endured!

I added this meme not to continue the fear based clean eating movement but to share how important it is to think about your food. To eat toward your goals doesn’t mean you don’t eat what you like. You have to think about it. I gave my doctor a ton of money from clean eating!

And to be clear, I eat what I want. I do not skip any food groups nor do I miss out on any foods I like.  I eat sugar, and I have soda!  I also have over 500g fruits and veggies a day! I eat very well and enjoy my life!   I feel great!

So if you want to learn more… our coaches can help you also master IIFYM and you can reach your physique goals too!!
www.learniifym.com or PM me.
And just to say again,  I eat what I want. It may surprise you that you can have the food YOU like and be successful without feeling restricted!!

 

IIFYM 101: How to Get Protein like a boss

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If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Chicken
Turkey
Pork
Beef
Fish
Other Seafood (shrimp, scallops)
Dairy
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Cheese
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Eggs
Egg whites (buy the pour-able kind)

Legumes
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey
Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
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Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

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Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
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This is my Birthday Cake  crepe. The recipe is here
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Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
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Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)
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Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

Ideas:
RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.
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I know you are working hard! Don’t give up. If you need macros or help.. connect with me on
LearnIIFYM.com
t

Prepping Not Starving: Taco Tuesday

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Our Team LOVES Taco Tuesday! Who doesn’t!!  IIFYM is bomb because you can make them fit your macros!!  Here are a few of our creations!  The tacos above are grilled chicken !taco1
Alicia scored this find at Trader Joes! 24g Protein!  Holla!
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Coach Michelle is on vacation and on prep. Her tacos are on point. That avocado!!  Avocados and that wrap have fiber. That’s about 20g fiber right there!  taco3
Ashley is about 4 weeks out from her show. This is her masterpiece!

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Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
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Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime. taco5
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs. taco7
Jen nailed her macros while eating tacos out!  um.. yes please!!
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Holy Mama, sometimes you need a taco when you are out. The macros on the Taco Bell Chicken Soft Taco are sweet.

Hack: If you are craving Tacos, front load your tracker with your tacos early in the day and eat around them.

Here’s my 4g Carb Taco shells.

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These are in the grocery store or order online. We buy 72 shells at a time!

Eat food that makes you happy!  #makeItFit

Prepping Not Starving: Pizza

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Warning: These are actual pizzas made by our bikini team in PREP!!

One of the thing that has me completely over the moon is our team’s ability to create amazing food from prep ingredients.  They do it quickly and with flair.

There is no reason to eat plain when you are in a cut!  Creativity goes a long way and creates a sustainable plan!

The above pizza was made by our girl Ashely who is just 4 weeks out from her show.
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Here’s another one she did!

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Coach Michelle is 7 weeks out from her show and rocked this masterpiece.
Chicken, sundried tomatoes, onions, FF mozzarella, reduced fat feta and basil on a flat out.

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This is my SOB on a flat out. I toast my flat out before we bake the pizza.
Jimmy Dean Sausage crumbles, Onions and Louis Rich Turkey Bacon. Sauce Prego light smart red sauce from Walmart.

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Our Bikini Team Athlete, Tracy made this gem.
Pepperoni Pizza for Dinner! 🍕💪🏻Oh man… Winning! ❤️ 308 Calories / 4.5G Fat / 37 Carbs / 32 G Protein
Tomato Basil flat out Wrap
Turkey pepperoni
Marina Sauce
Fat Free shredded cheese
Bake at 425 for 10 minutes

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Melissa did a fun peperoni and sundried tomato version!  mmmmmm
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Debbie, who is 7 weeks out from her show  created this version of the white pizza!
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Tips: Pizza is an easy dinner and it has a secret bonus. Flat our or tortilla wraps have fiber.
There are lower carb wraps too.  You can create your own toppings from your prep food. You can load veggies if you are into that.  You can use full fat or non fat cheese depending on your macros.

You do NOT have to have 12 dry roasted almonds for your fats.  You can have other fats!
Cheese has protein.  Feta is a great choice too!  This is all about you.

Pro-tip: Build your pizza in your tracker in the morning so you can have exactly what you want. Then eat around it for the rest of the day. You can enjoy your evening meal hitting your macros and feeling super smart!

Hey.. if you want to learn more about IIFYM.. go to LEARNIIFYM.COM and let us teach you!
If you want to join our IIFYM bikini team.. we’d love to talk to you.

Prepping Not Starving: Quik Trip Egg bowl hack

breakfast-bowl
If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane.  I know a lot of restaurants serve this as well.

Last night, we recreated this masterpiece for my  prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.

bowl

1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
onions

In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.

You can modify anything here just adjust your macros.
If you take out the whole egg  you can take off  5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!

BRO ALERT:  If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.

Wish I’d saved room for Buttered Toast!

Hey.. do you need help with IIFYM? Check us out at LearnIIFYM.com

Life Hack: How to take Next Level Progress photos

wpid-2015-03-14_01.08.10.jpgNOTE: IF YOU ARE MY CLIENT and are sent here.. please use this amazing tutorial to fix your pics in Trainerize.  Please do not upload them until they are spot on. Please and thank you!! 🙂  AGAIN.. please read this.. the whole thing. Your coach will thank you.

No more selfies in the mirror!! GAH..
If you are on Team Sleek Body or Sleek Bikini Team  you will need to follow this protocol.

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So listen, I’m a selfie queen  but I’m also a very busy coach. I do client checks ins all day and when I get crappy check in pictures it slows down everyone’s progress.

Even if you just take progress pictures for yourself or for your FB group, I’m going to teach you how to do the next level version so you can be a BOSS!
I have progress pics weekly from the last 5 years. I can look back and see how my body has changed. Even if I don’t   see results right now, boy, you sure can see them  as time passes.

By doing it with this technique, you will always be able to grab them and do a quick side by  side!!

Reasons your check in  pictures should be good.
1. All mirrors are not created equal. Some mirrors can make you look way leaner and that will throw off your coach’s plan!!
2. If you aren’t doing full body, head to toe with shoes, you are not showing your coach what the judges see!!
3. If you are lifestyle client and your pics are cut off, camera pointing down, foggy bathroom, can’t get the back view with the mirror.. you will slow your coach down.

Show your coach your new photo skills!!    If you are just shooting your own progress pics you will be so glad you learned this hack!

What I require from my lifestyle and bikini/figure athletes
Full body pictures, head to toes. Faces can be cut off for lifestyle.
Competitors are in heels and in their  poses.

I also require a posing video from my prepping girls.  This is much more accurate than mirror selfies!! So this method is simple because you will already have your video!

OK.. here we go..
So think about your pictures. I’m not hating on this lady but I return check in pics like this.
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You can see progress but she could do better for herself and her coach. If she were posting this on, say her “fascia blaster” community she would get good feedback but this has some problems.  I care about stuff like this because we work hard so let’s fix it and really see what’s going on.

1. The right side is HUGE compared to the other side. Things that are close to the camera look bigger.
2. You can’t see her thighs on the right side. You could switch the order of the pictures and tell everyone you did some magic booty grow tea to sell some product!  We can’t see what’s happening so we need the full body and we need them both to be the same size!!

I expect this level of pictures from my clients so this is how it looks. Michelle is perfect on her check ins every time.

Here is exactly how you can do this quickly and easily so your pictures are always next level bomb!

Use a tripod or stack some shoe boxes on the dresser( we call this the South Side Tripod).
2. Set your phone to “CAMERA/VIDEO” and reverse the camera so you can see yourself in the screen.
3. Begin filming and walk way back so your full body is in the screen. If you can’t see your feet, back up. Back that train up. Trust me.
4. Hold your poses for a few seconds each. Do front, back and both sides.
5. Press STOP and go to your gallery so you can view the video.
6. Press PLAY then hit the ‘PAUSE’ . You will see a scroll on the bottom.
7. Begin to slowly scroll until you find the perfect shot.
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8.Touch the screen to make the scroll vanish and Screen Capture that picture!
You can also use the pinch method to expand your physique to fill the whole screen!! Please!! If you have a lot of ceiling in your pictures.. fix it!  You are my priority, so I need to see you fill the whole screen including your high heels!
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When you do your side by sides in your collage app you will have the same poses and can make both sides symmetrical.
This is what I see. So I need these to be the same so I can scroll and see where changes need to be made.
ashley

Pro Tips:
1.Make sure your camera is not low and pointing up at you. Have it level for amazing results.
2. Wear the exact same thing in your pictures each time.
3. Shoot at the same time each week. My clients do their pics upon waking and after they use the rest room. They are at their dry weight which can help us  keep the conditions somewhat consistent each time they shoot.
4. Lighting should be the same too if at all possible.

Benefits:This is going to save you the heart ache of having your guy have to get up early and take your pics.  He doesn’t care about the quality but you can make sure it looks exactly right.

Many of our clients are shorter than their guys so we end up with cameras pointing down, feet and legs cut off.  We are wicked smart.. we totally have this!

16521689_1540162439330447_1388117194_nThis is baby Iggy aka Bun Bun. He is very good at his poses.

I know you are working so hard!!  Keep pushing.
t

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

20 weeks out

Just an update for my competition/fascia blaster journey!
Since I changed my show date from October to June, I’m having a “HOLY WOW”
moment.

Last week was the worst week I’ve probably had in decades. Our little Kitty went missing on Christmas and we found her last week. She had passed away outside.  She was only 2 and was my heart.  I was a wreck. I got so many grey hairs.

I also dislocated my sacrum on NYE when I slipped on some beer at the Kid Rock concert.
So I was in terrible pain. I’m thankful my chiropractor got me on the right track. My workouts were minimal though because she asked me to not lift very heavy. I couldn’t pole at all.  Tough week.  I don’t like to whine, but it was bad.

My food was good  though. Oddly.
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IGGY!!
PREP
20 weeks out now and I’m feeling much better. We adopted a new baby kitten and he is wonderful.  My back is really feeling better too so I’m mentally and physically ready to start my prep with focus so I bring home a Pro Card for the Team!

Changes: Because I’m working with my Fascia Blaster and I’m working hard to fix my fascia and alignment issues I have made serious changes to my plan!

I have been blasting and got some insane results on my inner thighs. I’m still working hard on the rest but I’m seeing progress.

I have taken my workouts to zero impact. No unilateral movements, running, jumping, plyo, box jumps, back flips, burpees, NONE.  I do my cardio exactly as Ashley Black told me to. I’m training so much less overall than before and getting progress.  So we will see how I start looking now that I’m back on a cut.

The video above is the Pit Shark Squat.  I don’t use a bar on my back anymore so this one really gets it done for me.  I normally do over 200 pounds with this, but I’m still on lighter weights.  I really feel this in my glutes.  There are ways to do a Pit squat with benches and a Kettle bell. You can see that on Youtube. I just love this piece. Lucky for me , my gym has it!

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Show date is UFE Fury, Chicago June 3!!
Good luck with your show too!

2017 Competition Season Begins

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We all made it through the holidays.  Some of us are fluffier and some no worse for the wear.  The beginning of a fresh new year, signals  SHOW SEASON.  Everyone is baking chicken and veggies (not me) and buying up the gallon jugs of water!

I have 16 ladies competing this spring and we are fired up and ready!!

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We are super excited to bring UFE Rampage to St. Louis in just 16 weeks!  This will be a great opportunity for athletes to have a truly amazing competition experience!   This show is going to be something St. Louis has never seen with the categories of Fitness Model and Glamour.  If you are competing in NPC Midwest or NANBF Liberty, you can do UFE!  We are the week in between!!
Right now, you can register for UFE shows for just $75!
Here’s the link to Rampage

I’m starting my show prep a bit early. I’m competing this year in UFE Fury in Chicago, June 3.  This show is  a Pro Qualifier which means if I win, I can earn my pro card. It was a tough decision to turn around and start a prep again, but I’m ready to do it.  I have several pole and fitness photo shoots this spring so it’s a good time.  I will finish my year with UFE Worlds in Toronto, November 2017.

Fasica Blaster Update

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If you are following my Fascia Blaster journey, this is a mini update since I had a bit of a break through today.

I’ve been blasting about 6 full weeks now.  I was beyond bound so I am slowly breaking up big old chunks of fat.  I am finding that my fasica is really still pretty tight. My abs are a wreck.  They are swollen. I see that after I blast, I do have some nice tightening!!

Anyway..I’m doing all of this in my off season so let the chips fall where they may. I will be golden in 1 year.

Ok.. Last week I blasted almost every day. I pay attention to my 
Quads
IT band
Heart butt blasting 
Hammies/glute ham tie in
I lightly blast over the peachy part so I don’t lose volume.
I also do my abs hard core.
My arms and waist and back. 

Blasting is like a whole workout!!  

Post blasting
I feel so drained and tired.  That’s the detoxing and it’s real. I feel like have felt a cold coming on,soooo tired.   On Thursday I went to the gym, then blasted. I was going to do a pole workout but couldn’t even get up off the couch!

I decided to wait a few days and see if I felt stronger again.  I blasted a little bit on Monday but it kicked my butt. I couldn’t even finish my blast!  That was the last time I blasted, or attempted to…

I took yesterday off.

Today was dead lift day and I felt great!  I PRd my lift at 145 and did about 20 reps so that’s  good.  But… here’s the kicker..

I felt my glutes like I seriously have never felt before ever every.  I felt my hammies, too. I cannot even believe how different it feels. I can feel more circulation and the muscles are firing so much better! I wanted to keep going because it felt so strange and good!!

I’m also noticing that while I’m swollen and puffy, my quads, hams and glutes are like rocks. I’m feeling them building!  So… that’s the news.

Progress!!

The girls on the Fascia blasters for women body builders echo this same thing. One thing I might have to do is blast and then lift lighter as the fasica that was so bound is loosening.
Feels crazy to be worn out so quickly.  I’m going to hope that the detoxing eases up.

I need to do better on my water!! Ok.. I’ll keep you updated!!