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

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Hello December! Friends… you are about to bombarded with food, food and more food.
Also in December, we are 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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Fascia blasting : My First 30 days.

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There they are!  My Fascia Blasters!  This journey.. OY!!

A few months ago, I happened upon a Facebook video from Ashley Black Guru and she was talking about the “cellulite myth”.  I  was mid prep so I just set that aside for later.

After my show though, I spent some time researching the science of Fascia and it started to hit home with me that this was something I needed to get to work on.
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Fascia on the chicken breast, you’ve seen this before.. bet you didn’t know what it was!!

Here’s the original video

 This one.. omg.. yes

How I started: 
One of the first things I did was join the Fascia Blasters Facebook group and watched daily as hundreds of people were posting their progress!  I spent a lot of time on Ashley’s Youtube channel and finally sent her my show pics for her coaching advice.

She said
“Tracy to me your fascia looks “beyond bound” – so you don’t have much dimpling but your skin is in solid chunks and you probably have poor circulation, leg cramps, and feel tight and tired all the time. If you go to grab your skin and it feels like 1 solid piece and you can not separate it at all – that is beyond bound! Don’t worry – the FasciaBlaster WILL FIX IT – it’s just gonna get “uglier” before it gets better.”

Here is a visual of the variations of ‘cellulite’.
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She was right!  If I pinched my skin it was big chunks.  Everything she said was true. Tight and tired all the time.

What I purchased: 
The Full sized Fascia Blaster
The mini Fascia Blaster
Ashley’s blasting oil
After Blasting cream.

I received my blaster in 2 days!! The oil did not arrive until a week later so I started with the Moroccan oil my mama gave me. It worked great.
Ashley’s Fascia Blasting Oil is awesome too, but I use a lot so I also just got some Target body oil. Other  people use coconut oil or Massage oils.  Baby oil was awful so don’t use that.  So far, Ashley’s oil and my Moroccan oil were the best as they spread easily and the blaster glided well.

HEAT
It’s best to blast in heat.so we put a heater in the bathroom or I use the sauna.
It actually  does hurt and I bruised my first week, although I’m not bruised anymore.  I blast 4-5x a week. Sometimes I just do my legs and sometimes I do several parts. It takes me a good 20 min but I also can just blast my arms quickly in the shower.

It’s been about 3.5 weeks now 

Today, I sent her a follow up video and I was utterly mortified. Beyond Bound is about breaking up the fat so it does look chunky now!!
A large chunk of fat broke off on the back of my leg and is floating. It’s gross. It will eventually break up.

So after sending this video.. I’m curious to see what changes she has for me.

Good news: even though I’m looking rough, with Beyond Bound it will get worse before it gets better!!
 I’m 100 percent committed to working on this issue. I’m learning so much about how the fascia effects my body building and muscle gains! .  I want education and I want healthy fascia.  Fascia issues can cause  some crazy issues. LOOK  Look at this chart: 

Beginnings:
When I started I went through a full week of feeling pretty crummy and tired. That’s really normal.  I’ve noticed though my circulation is getting better.  Even though my abs, legs, glutes resemble mashed potatos… I am seeing quad definition coming through. I actually see positive changes.  I’m really in this for the long haul.

It’s probably odd that I didn’t post my personal pictures here. I’d like to do that after I have achieved progress.

As I work this next year to balance my body, with my training, chiropractic adjustments and stretching, Fascia Blasting makes sense to me. There is actually a body builder, competitors facebook group that I’m in for support too.  It’s interesting.

Do you blast too?

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

 

2016 Mayhem recap and pics

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UFE HALLOWEEN MAYHEM 2016 CHICAGO IL

I love this show. I am so excited to share with you how fun it is to compete in UFE.
So.. I did this show last year and I wanted to really raise my game for the judges!!

I started working with my designer in January!!  Ideas were solidified in May and we brought 4 amazing looks to this show. They were exactly what I wanted.

Ok.. so here’s how it all went…

My peak week went really well . I woke up Thursday looking great! Nice and tight. Friday I woke up looking like ET. Horrible.  My suits were way way toooo big. Oh no… I went  straight to eating!! Carbs. mmmmmm. I started looking better immediately!!  mmmmm carbs. Best day!!

Friday night we had our meeting and tan.
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You know how pale I am. That tan was spot on. The tanner for UFE is Fitworld and they are amazing.And just so you know.. when you are competing with UFE, Rachel and her team will help you backstage. They glued me so many times, fixed my tan and just went out of their way to make sure I was taken care of. They also do hair and makeup!!

Oh.. I loved my tan.. it was very sunkissed and not orangey

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My goal this year was to do my own hair and makeup. I hired an artist and did my lessons.  At the end though, I couldn’t make it happen. I was just too overwhelmed. I worked with a local Chicago Artist  Sabrina Ramirez. She gave me my best VS look. I loved that she used the colors I bought for my show so I could touch up.  This is my favorite look I’ve done for stage! In UFE your stage presentation is a large portion of your score!!  I needed full on glam to complete my looks.hair
I want to thank Melissa Lambert who is my dear friend and hairstylist. She created my red color. This is Tracy Red. I also wanted to homage Prince and the color purple in my show for her. She is an amazing friend to me and so gifted at her job.

My nails are done with love and care all year by my dear friend Rose. She is so good to me! Both ladies would love to work with you!

Ok.. so back to show day!!

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In my suit ready to go.
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Selfie with the mister. This guy is my rock. You all know he food preps like a boss. He has my back. I could not do this without him
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Oh man.. I was the first one on stage this year!  Oh man.. I was nervous but I went out for Glamour in my bikini for judging. We come back in our themewear later.

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Our green room is the bomb. This is a good shot of my Prince Purple Rain bikini. All the connectors were hand made from jewelry by my costume designer, Rebel Tart. I love sequins on stage.
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Hit the stage again in my blue bikini.
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This suit. omg.  We have that puppy glued down. I love the flat sequins. My dragon look for themewear held together with chains.This was entirely the vision of Cindy from Rebel Tart
We needed to get me out of the “pink and girlie” box for this Halloween show. The chains were inspired by Britney Spears costume at the Billboard awards this year. The Harness is from a VS fashion show outfit. The chains are held on with jewelry hooks and have spikes.
I got the shoes from amazon!! They are now going to be pole shoes!! ha.

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I want to tell you about the Wings. We got these wings custom from a seller on Etsy. They were horrible. The broke immediately and were totally shoddy work. Cindy’s friend Terry creates wings for movies. She enlisted his help to recreate them so they were wearable. My clients know how much stress these things gave us. Cindy then stayed up all night filling out the feathers and building them into these stage worthy masterpieces. I did not just ‘get these’. People’s hearts and souls were put into making this look.

UFE has the fabulous Glamour Category that is the Victoria’s Secret Fashion show category. You can choose any type of glamour outfit you like. I want you all to do this category!!  OMG .

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UFE Halloween Mayhem has a costume contest. I wanted to do Batgirl to celebrate 50 years of Batgirl. Cindy Henry took the original design for Yvonne Craig’s suit from the old Batman Tv series. She hand crafted Bat-a Rangs for the closure on the back and on the utility belt. The bat is inset into the fabric! This costume is 100 percent my favorite thing I have ever worn.  I will transition this outfit to my pole now.
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My kiddos told me that I have to high kick. .

Back stage! The Chicago Boys were awesome. They put on a fantastic show. They are acrobats and it was mind blowing! The energy at this show is off the chain!

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These ladies. Omg sisters in iron. I have so many friends in UFE and they all have amazing journeys. The girls on stage.. never discount what they have done to get there.  We had so much fun!
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Backstage with Donna!

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Awards at the night show.  this is the Glamor Category. I’m still in Batgirl. We could wear what we wanted for awards.

9My dear friend and fellow Sleek Body coach Michelle brought me a cupcake and a vat of icing. She and Lar Bear drove 5 hours to support me in my show. Our Team mate Jessica also came!  I ‘m so freaking happy. I placed  1st in Bikini Masters, 2nd in Glamour and I was in the top 5 of the bikini open.  UFE does top 3 for trophies but I will take the victory of being in the top 5. I am now able to compete in the Elite Category for UFE and will be able to compete at UFE Worlds.  I will bring a better package next year!
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One more shout out to the mister who brought his best John McClain from Die Hard!
We are a great team. I’m so happy to have such support from my family, my clients, my friends.  The folks who believe in me make me work harder.
I love my UFE home and am so happy to be in the UFE family. They treat their athletes so well. I feel they are very fair in their judging. I am excited to help bring UFE Rampage to St. Louis April 22, 2017.
If you want to learn more about competing in this great federation, please visit ufeshows.com or contact me for more info about Rampage. You can also join our FB group!

If you are looking for a bikini team home.. please check us out at SleekBikiniTeam.com
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mmm.. time to eat.. 🙂

Drama! Don’t call me a “clean eater.”

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This past weekend was my show in Chicago. I want to preface this post by saying, I dislike drama. I don’t like to focus on the negative but I will today just to clarify my position.
I built my reputation on being healthy and balanced!

Read on:

This weekend a competitor/coach was doing a live feed and pointed her camera at me.
She said something to the effect of “She’s 51. You don’t look like this unless you eat clean.”

My hubs did NOT like that. He said “She’s not a clean eater”.
Then came the “Well. she has to or maybe you just see the bad stuff she eats ” comment.
I needed to just let that go, because it wasn’t the time or place.
I did stand up for myself and said “My nutrition is on point”.

 I am passionately NOT a clean eater. Clean eating did NOTHING for me.

Clean eating from my competition coaches.
7 small meals spaced 2-3 hours apart of turkey chicken fish and spinach or green beans.
I got 2 eye diseases from one bro prep because my  HDL (good cholesterol) was so low my doctor demanded I quit my competition prep.  My immune system was wrecked.

I lost 35 % of the vision in my eye. But hey.. I eat clean.

Clean eating gave me an intense fear of food and led me into terrible cycles of restrict binge.  I was obsessed.

Clean eating gave me zero balance!

IIFYM takes a bad rap in the bodybuilding community for the under educated. This woman is just another  who really doesn’t understand that all food has macro nutrients.  Old school prepping is based on old science.  We look to  new studies for IIFYM and it’s very nutritionally sound. My nutrition is balanced because that is incredibly important to me.
In fact, I learn from the best in the industry every single day and we use science!

But.. you may be surprised to know that the basics of IIFYM require minimums of
fruits, veggies and fiber along with meeting protein, carbs and fat goals.
By nature, IIFYM is more balanced and nutritionally sound than ‘clean eating’ alone.

If you follow my blog, you know how I eat. I eat well. My off seasons are full of wonderful, food that makes me happy. I eat with my family and do not carry Tupperware to functions.

I used to.

I don’t pretend that suffering in my show prep makes me a better athlete.
I don’t post pictures of 30 containers of broccoli and tilapia to show how bad ass I am.

I used to.

I am 100% committed to show how flexible dieting does work for lifestyle and competitors.
I am committed to helping others understand that clean eating is not sustainable and we are our best and most successful when we can choose consistency over perfection.

Oh.. and  yes.. you  may know that I eat very nutrient dense foods in my last weeks because it’s hard to fit other things in.  Show prep is tough so my food is locked down but it’s still flexible and I still like it. I would never step on stage again if I had to eat chicken 6x a day. I would quit the first day.  Truth.
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I am 51 years old and I hold my own. I like the way I look. This may sound terrible, but if someone else doesn’t like my physique, I really don’t care. I work to be the best I can be with what I have to work with. I know I have work to do on my physique. My goals are to get better each year. This year, my goal was to bring a better package than last year and also to be more in tune with my health and micro nutrition.  Oh.. and  I didn’t look better on a clean eating/bro  diet. I didn’t.  (age 47/49 were bro prep)
I actually didn’t.

I am a better athlete not because I suffered with my food, but because I am  in tune with what my body needs.

If you want to know.. here’s how I look the way I do at 51.
Hard work in the gym.
Water.
No sun.
Skin care
IIFYM.

I look better with solid nutrition, inner peace, joy in my food, and freedom from food fears.
I look better without deprivation, starvation, blindly following old science with nothing to back it up.
I look better because I wake up each day with choices and goals.
I look better because I don’t beat my self up for eating cookies . I eat what I like.

I look better because I’m balanced.  I look better because I’m happy and I won’t be an example of anything less.

Here’s some hardware.
First place bikini masters, 2nd place Glamour and top 5 in the bikini open.  #IIFYM
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Peak week 2016

Hey.. weird.. I purchased pics from my show last year and never looked at them.
Found a couple on their website.  LOL.. can’t wait to see how I looked last year.

Last week we had our photo shoot and it was the bomb.com! So now it’s time to
dial it in.

I started peak week today!! everything is fine but that water load.  Oh man..
I peed at every fast food place, Ross Dress for Less and Starbucks.

Today was hair day with my glam squad, Melissa Lambert. I’m freshly colored and ready to go. I have my wardrobe fittings on Sunday and hopefully pick them up on Monday!

My workouts are slow as molasses and I’m tired as can be but I’m ready to finish this strong.

I wish you luck with your competition too!
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Halloween Mayhem 18 days out

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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!
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Pink Muscle

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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. 
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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!!
xoxo

Join our team!
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t

Are you sabotaging your fat loss goals?

Working with as many clients as I have for the past 35 years, I have noticed certain patterns of sabotage that can destroy physique goals. My goal is to help clients recognize and problem solve.

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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.

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Dr. Oz gets a check. #truth

Problem: Diet ADHD
“I blew my diet so I will just go on the Whole 30, or 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!

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.

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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
Carb hording 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

UFE Halloween Mayhem Update: 9 weeks out

photopic

When I look at my stage pics, I’m always feeling a little crummy about how my skin looks so muddy with that spray tan.  I feel like it never looks like ME on stage.  This year, I did not hire hair and makeup because I need to commit to creating my own look.

I went to You tube and watched the same videos everyone watched. I bought every product on those videos too.

One of our Sleek Bikini Team athletes hired a local artist for her show in June.
Racheal Gloyd
http://www.instagram.com/Rachael_makeup
www.EYESLIPSANDLASHES.COM

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Taylor’s makeup just looked fantastic on stage.
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I asked Rachael to teach me!!

She spent 4 hours with me to construct a look that will be perfect through all my costume changes.  She taught me how to hold the brushes and how to contour, MY face so my photography looks great.

I feel like a lot of girls have skills in makeup and while I’m a total cosmetic junkie, I never progressed at all in doing it well.   So it’s going to be a real challenge to commit to this aspect of competition.

My skin looks really pale here but we already have put a formula together to mix shades once I know how my spray tan comes out. This will allow me to get the right amount of color without being fully chocotaco tan on my face.

Rachael put a lot of emphasis on my eyes and we are using glitter and we will use fluffy lashes too.

So now, the ball is in my corner. I have 4 hours worth of instructional video ready to conquer this.

I wish you luck in your competition!!
t