UFE Halloween Mayhem Update: 9 weeks out

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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

Prepping Not Starving: Tacos!!

ta
Oh man.. who doesn’t love TACO’S!
I am 12 weeks out from my show and I am nailing my IIFYM prep. This one has been the most fun yet.  Taco prep is going to be my new thing!

Look what I found! LaTiara Low Carb Taco Shells. I got these at my local Schnucks store in the Taco section.They are also available on Amazon and other Low carb sites. Check Google!
shell
taco
Each taco shell has just 4g carbs where as other shells or tortillas are around 18g carbs each.

La Tiara registers a B on MyNetDiary’s food score so that works for me.
It’s a small taco shell but it’s so good.

The macros for two tacos are
2. oz grilled tilapia
25 g light sour cream
20g fat free cheese
2 table spoon of salsa
2 shell

Total for two tacos
P: 26
C: 13
F: 9
fiber 1
Calories  236
That’s just 118 calories per taco!

Bro prep swaps: If by chance your coach has you on the “no fat ever” bro plan, you could drop down to fat free greek yogurt and only take 4g fat for the whole recipe.

I bought 72 taco shells on my last trip to the store!
Everything in my recipe has an A or B rating and would be considered “healthy”!!

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What about doing Shrimp tacos? Yesss! I mixed shrimp with light sour cream, avocado and
filled the shell! mmmmm..

Try grilling Corn on the Cob if you have the carbs!
corn

You could also use those taco shells for some nachos if you do it right!
Pro-tip: create your recipe and load it into your tracker early in the day. Just eat around the recipe so you hit all your macros/fiber/veggies/fruit requirements.

I wish you well on your competition training!
t

 

 

Micronutrients matter: Fruits and veggies

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I love fruit!!  Eat the rainbow.

You all know in my Bro Preps, I wasn’t allowed any fruit. The common belief is that fruit is full of sugar and “you won’t look right”.  I practice IIFYM and I do eat fruit. I measure every bit of it and make it fit.

In the past, I got very sick in my bro preps. My nutrition was off because I had very little variety in my food. In fact, only eating spinach created a lot of health problems for me.

In the last 2 years, I have focused on my health in both prep and off season.
I also follow solid  sports nutrition and get at least 35 different foods per week.
My food tracker, MyNetDiary keeps a running total of this for you.
This year, I am very much fine tuning my food to not just hit my macros but my micro nutrients as well.

Micronutrients, as opposed to macronutrients (protein, carbohydrates and fat), are comprised of vitamins and minerals which are required in small quantities to ensure normal metabolism, growth and physical well-being.

Simply put from Bodybuilding.com
Athletes should eat between 3-5 servings of fruit and 5-10 servings over veggies! I’ve seen very few clients eating that much!   I work toward 300-500g of veggies each day.  I can’t imagine how a bro prep would accommodate those numbers, especially for bikini girls starting off at next to no carbs to begin with.

This is something I feel really passionate about. Fine tuning my plan to include the fruits, veggies I need!!

I have incorporated in the Juice Plus Trio.
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One of the things I love about my trio is I can get micros from fruits and veggies I would normally not  enjoy eating. I don’t like beets at all!  But  beets have benefits!   Many times in prep I don’t have extra carbs so I may not get my full servings of fruit.  The trio will give me the nutrients without the carbs. I have always used a green powder but I actually like this better.
benefits

I ordered my trio and this is how it came.

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The gummies come in two boxes.
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My kid loves these too. They taste really good too. Children can get these free from Juice Plus.

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My trio. These are capsules.

I have always taken great supplements so I’m super excited to incorporate these.
Several of my clients have done their prep with the trio and done beautifully. I believe nutrition counts!!

On a side note: Because I purchased the trio, my kid was able to be enrolled in the Children’s Health Study. He gets the gummy versions free. We will fill out a form quarterly with info about his school attendance and how often he has been sick. He loves them.

If you would like to know more about the children’s health study here is that info

If you would like to learn more about the trio or gummies, click here

Summer prep: More grilling

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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

Starbucks for girls on prep

starbucks
I drink Starbucks every day. Close to my show, I’ll do 2x a day.  That’s my thing.  These are the things I love to order when I’m cutting.  You can make your own at home too. I have an espresso machine so often I will do my own.


Starbucks:

Iced coffee plus 1 scoop vanilla whey in the blender!
I love this. It’s fantastic!
Or
Icy Donut (my hubs created this one for me)
starbucks

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Add your own protein powder to this. I use Quest Salted Caramel! It’s amazing.
I don’t know what the macros are for Starbucks protein but I know my own!!

Sexpresso
bucks
Blendicano
blend
My Birthday cake shake
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PREPPING NOT STARVING: Scallops and Zoodles

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Prepping not starving is our series of recipes to show competitors, you don’t have to live in a restricted meal plan.

Sleek Bikini Team Coach Michelle created this recipe!
“One of my fave dishes I ate during bikini prep inspired by a dish I had @giadadelaurentiis restaurant in Vegas. Good with chicken, shrimp or my fave, scallops!”

187g raw wild caught scallops
7g olive oil
7g Trader Joes parm/Romano blend
26g fresh squeezed lemon juice
12g sun dried tomatoes
186g zucchini

P: 35.1g C: 19g F: 10.5g

xoxo
t

Grow Booty: The secret to getting glutes

booty
Do you want to get a lifted, round, peachy booty that salutes?  Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough?
It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a  Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years.  Picture 1 is from my show in 2013. Picture two was 34 months later.  I am 100 percent happy.  I am a 50 year old woman who has put on muscle. I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal.  And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.
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Instagram Lies
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their  dumb Shredz asses?  Do you feel like your changes should come over night?  Of course you do feel that way. I do too!  We have to stop and remember that we are natural body builders!  We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of  money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing  because everyone is looking for a quick fix. Don’t fall for this!

Cutting grows nothing!
One thing to remember is:  You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss)   and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner.  If you live in a deficit of calories so you can ‘stay shredded’ chances are you  aren’t really shredded plus you probably  haven’t been in the caloric surplus you need to build muscle.  EAT!

Training 
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE.  UFEshows.com.  I want more of the Oxygen Magazine look anyway.  I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.

Jax
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Jax started on my team  late  in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter.  Pasta is her favorite.  Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it!  She built what she wanted!

InstaFAKE
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels,  lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food.   If you were looking for the secrets.. this was it.

More….
Meet Ashley

Lovely and so sweet, Ash joined my team in late 2015. These are  her  booty changes in just a few months.  She just took 2nd place in her  first NPC show.
ashley
Her judges comments said she was spot on in her conditioning and physique!  The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!

Rowan
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Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB.  She was willing to eat and grow!   She loves pancakes!  Oh.. how did she do??

rowan
Three wins for Rowan!  Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next  NPC show in 2017. This athlete is on a mission.

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Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!!  She nailed her  macros.

You can do it
If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient.  You must stop comparing your results to  others. You must be willing to eat in a surplus to get gains and you might feel fluffy!  So what. Get some stretchy pants and rock them!  We get it. We are here to support you! Three cheers for strechy pants!

My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam!  We might be a good fit.
I wish you success in your competition!
t

Leaving your BRO prep for IIFYM and how to avoid panic

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This is me.. This doesn’t work for me anymore.

Are you moving from a Bro prep/ coaching experience to IIFYM/Flexible Dieting and feeling panic in the core of your soul?  I am going to talk you down today and gently help you find your way to success and meal time peace.

What is the difference?
Bro-diets are legendary for only  ALLOWING foods like these.
Egg whites, turkey, chicken, fish, beef (super lean 1x per week) asparagus, sweet potatoes, brown rice, olive oil (maybe) and the super duper magical oatmeal.

IIFYM /Flexible dieting, Macro counting is NOT a diet, you eat according to your fitness goals by hitting your macro nutrients of Protein, Carbs, Fats and the micro-nutrient fiber.

Bro-Flex is when coaches tell you  you are eating  IIFYM but give you a restricted list of items that you can swap with.  If you have a swap list, you are not IIFYM.

Let me first of all reassure you. Look at this quote from Mr. Olympia Frank Zane who utilized Flexible Dieting in his show prep, 1979.

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I love this. 1979 Flexible dieting.

Remember this: IIFYM was born out of Bro-fatigue. It came about organically when competitors discovered they could swap foods as long as they achieved their macro nutrient goals.  The goal of IIFYM was never to eat crap all day, but to offer options.
You must hit your macros but you must hit your fiber goals too. The food you eat will by nature be ‘healthful* to hit that fiber!

You should know this
In a cut (active fat loss) the amount of discretionary food is very low, about 5 percent of your day.

In off season, the percentage can be up to 80% wholesome*/20% discretionary.
This is where the ‘poptart divas’ of Instagram confuse and infuriates the Bro dieters.  Everyone has different macros.

So… If your carbs are low, you can’t eat much in the way of sweet treats however if you have lots to work with, you could potentially  have more. Everyone is different.

My macros wouldn’t allow me to eat 18 pancakes ever but the Rock did.  His macros are totally different than mine!  Of course they are.. Look at him! He needs more food than me!  That’s why YOU need macros based on YOU and not a cookie cutter diet your whole bikini team followed.

rock
Pancakes.. mmmm

How I prep with IIFYM.
As an IIFYM coach, I believe quality of food matters.Myself,  I eat 5 different sources of protein each day. I do use greek  yogurt and dairy as protein. I use whey, bars and of course animal protein. Chicken 5x per day disgusts me and my stomach can’t handle beef so I need options. I eat wonderful food that looks gorgeous, tastes delish and hits my macros perfectly. I have over 35 different foods each week- not the same 11 foods for 16 weeks that I used in my bro-preps. Our team eats 300-500g fruits and veggies daily minimum.  We have a veggie minimum for athletes.

food.jpgThis is the actual food our athletes at in prep for our last show.

I enjoy a diet soda when I want one, but I get down a gallon of water every day.  I use sugar free syrup and stevia too. I eat what I want!

Story time:One of my competitors calls herself the pancake queen. I love this. I also find pancakes amazing and delish and they can be made to taste like whatever you want. My first coach would not allow me to eat pancakes. It had to be 6 egg whites and 1/2 cup oatmeal cooked. NO pancakes because “I wouldn’t look right”. I buried egg whites in mustard, hated breakfast so hard.

Quality of food
I also use my food score ratings from MyNetDiary. I only eat A and B foods. If you don’t know about food scores Click here

YUM!
a1
This would typically NOT be on the Bro diet but the macros fit my prep. I use it.
It has fiber and protein!  I mix it with Sugar free syrup and get a lovely bowl of icing. Look here

Do I have to get my carbs from sweet potatoes, brown rice, Ezekiel bread?
I don’t. I use things like  Flat out wraps, fruit, veggies greek yogurt (has both protein and carbs-I use Light and Fit). I use  Light Smart red sauce from Prego. Basically I eat what I like. Dude, I haven’t had Ezekial in 2 years!

flatout
flat out wraps

WAIT.. aren’t foods like  brown rice, sweet potatoes and Ezekial magic?
My bro coaches told me they were but I can’t find any science that backs that up.
I hate brown rice. My first coach made me eat 8 cups of brown rice a day for a carb up.
I buried it in salsa and mustard to choke it down. I could have had something else. There was no reason I couldn’t have except her lack of knowledge. I refuse to be miserable in prep or any other time. GROSS. I carb up now on SF Fro yo.  Even in prep. I refeed with purpose and I eat things that I like.

But….
I do, however,  eat a lot of sweet potatoes because I like them. I use them in amazing pancakes because they are carmelly and sweet.  I don’t choke down food I hate but I eat things that I like. . If you want toast whatever. It has good macros, but it’s not my thing.  If you want it.. make it fit.
I ate this in prep last year..
dinner
English muffins, eggs, turkey and ff cheese. I put SF syrup on it. It fit my macros. Those english muffins are fiber city.

Oh.. prepped with Margarita Shrimp saladIMG_1398
pancakes 100 ways too.IMG_0811

How to not go crazy when you start.
When I began I might have flown a little too close to the sun. I can fit a lot of things into my plan but I sort of lost sight of my goal to eat for my health. I was crabby because broccoli took up so many carbs when I really wanted goldfish cookies.  Now, I am very solid in my conviction eat well and I don’t feel well when I eat lots of sugar treats even if they do fit.  I prefer in off season to use foods like Poptarts to fuel my leg day. But that’s my journey.  The beauty of IIFYM is that it is YOUR journey.

For my team  in PREP we follow the guideline of 95% nutrient dense food 5% discretionary.
Yes, I know that all food has macros and nutrients , you can read more on this here.

Off season is 80/20.

Hack:
Start by tracking what you normally eat then tweak where you like.
Input your coaches plan into your tracker and see what the macros are.
If you are not enjoying asparagus (gross) and want to swap it out.. look here.
food

I simply added the asparagus into MyNetDiary in the amount that was on the menu.
I thought about the veggies I’d like to eat and began to add them in to see how much I would have to eat to get close to those macros.

I like pumpkin a lot and can mix that with some brown sugar stevia (adds 2g carbs)
but It’s fantastic. The thing to notice with the pumpkin is the fiber. I don’t have the 3g fiber that the asparagus has but I hit my fiber goals daily anyway.   If you don’t have a fiber goal.. this should be a red flag!

Some athletes can eat cabbage into their last week.  Green beans are pretty easy peasy to sub up. I add Reduced fat Parm to my green beans and take the fats (3g ) for my serving.

Look how close Zuchinni is! I personally do zuchinni chips in my last week. I love them!!

I use sites like rippedrecipes.com to create healthful concoctions that feed my body and soul. I like sweets. I will put  something like this in my tracker early in the day so I can enjoy it at couch time. The base of this is garbanzo beans. Every ingredient is rated A,
including the dark cacao chips that I count out and weigh.
cookie

But, I can’t seem to stop eating my Bro foods I’m too afraid.
I hear ya. The thing is, bro foods aren’t bad choices. They are solid choices especially the further into prep you get.  Typically you will have to taper macros to continue to get stage lean. I am very good at ‘stretching’ my food out by using volume foods like miracle noodles and zucchini. Things like Quest bars aren’t good choices for me late in prep because it uses a lot of macros in a small meal. I need more volume!!  However, you simply don’t have to live in a world where you have NO options. If you make pancakes out of your egg whites and oatmeal you can do it. I use Sugar Free syrups too but I weigh and account for everything I put in my mouth.  If I find ways to eat foods that make me happy, and provide me with my P:C:F: and fiber I am very happy.

Give me an example:
crepe
I do this late in prep. Oh Lort, I had a some banana, that’s not bro at all. But look at those macros. My low carb days are happier than when M1-M6 was chicken breast only.

Again, to fulfill your macros +5/-5g each day you must eat well, but you have options.
Using sites like Pinterest, IG, blogs, with the #IIFYM  #Flexible dieting you will find many amazing ideas that you can modify to fit your prep!

I wish you luck in your competition training!
t

*I know food terms like nutritious, wholesome or healthy etc are just terms I’m using to
give you a visual.  All food has macros. I also know the difference between Apples and Hostess Twinkies  and you do too. So bear with me. Use your food scanner and make the best choices for yourself..The overall snapshot of your day should be healthful food with room to improvise. Choices! Just as eating healthy one day of your life doesn’t make you ‘healthy’ eating discretionary foods doesn’t make you unhealthy. Its what you follow consistently matters.

Show Updates: I’m in prep!

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Hey oh! I’m at the gym.. again! I’m smiling at YOU!

I can’t believe it’s been almost 8 weeks since I had my gall bladder surgery! I was a hot mess for a while but I’m healed and feeling awesome. Anyone who even bothers to read my life-casting stuff.. just know I use this as a timeline for my progress.

One of my bodybuilding sisters, turned me on to a brand new gym that is close to my studio. It’s a perfect fit for me. It has the best equipment I’ve ever worked with in over 33 years of training.  I’m able to do most everything at Sleek but this is a perfect fit. I am feeling so pumped right now!

Prep: I started in January, prepping for my photo-shoot. I am now 6 weeks from that.
I wrote a brand new plan for myself to see how my body would change. I love it. One thing I want to note is that post surgery, my food has been about keeping my digestive system happy. I can’t digest much fat so I literally eat about 5g fat per meal. Certain foods make my stomach hurt!  I have made peace with my food situation. I’m focused on my physique and my health.  I am sitting at about 2000 calories a day and I’m very happy with my slow results. I don’t even know what I weigh. My clothes are getting too big. Seriously… I fluffed so hard over the holidays. I know I added some muscle but I am excited to NOT feel fluffy!

My next competition
My next show is UFE Halloween Mayhem, October 29 in Chicago! I am beyond excited. I am so happy in this federation. I really, really like the people. The experience was amazing. I’m going to compete this year as Master’s Glamour (like VS fashion show) and Fitness Model categories. I am not doing bikini. I will be upping my macros a bit post shoot to continue to build for this show. I will come in with a better package this year. I get two costumes and two bikinis! I’m meeting my costume designer this week!

Current situation: This is happening in prep:
bike
Sometimes that bike.. tho! Getting snap chats from my team!

Booty/Hammies are changing with my new workouts:
Legs are my hardest area to bring in. I will be successful this year.
peach

SleekBikiniTeam: OMGOSH I am the luckiest coach. I have the best, best team of women competing and in off season.  I have two lovely  online ladies very close to their April shows!  Our local team is prepping for NANBF and there are 7 girls representing TeamSleekBody in late April.  Everyone is looking spot on and feeling pumped. Suits are ordered and we are going to bring it. We have a full roster of amazing athletes heading in to the summer and fall ready to kill it!

It’s now the summer prep season so my studio clients, brides and lifestyle clients are pushing hard. Every day, I get to wake up and train alongside these awesome women.
They bring their best everyday.  Progress, not perfection. We are sisters in iron and macros and  we are Justin Bieber fans too. lol

Push hard!
t

Competition 101: Read this before you quit your show.

britprep

So you have been prepping for your show and right now you want to quit.

Trust me I have been there!  If you discover that competing isn’t for you, I get it. Maybe you are on the fence. Maybe you need some tough love and strategies. 

PREP
First of all, during prep, there are a lot of emotions.  Being a competitive body builder is hard. It’s HARD. It doesn’t matter if you’re bikini, figure or body building, it’s incredibly demanding.  That is what sets us apart from fitness seekers.

Reasons you might find yourself wanting to quit.
1. Restricted dieting.
As you get further into prep, the food gets harder. Even doing flexible dieting you still have to be leaning and that means eating less.
I typically question why I ever started competing when I see people leaving Quik Trip with bags of treats. What did I do? They look happy. I am dying. Sometimes I actually get angry!

2. Schedule:  Contest prep training schedule is very demanding.  We all have to work, tend to our families and obligations.  I am up sometimes at 3:30am for my workouts. Many people have to carve out the time to make it happen.  It can be very overwhelming and exhausting.

3.  Fear of not making it. I usually quit 3 or 4 times per prep. The worst times are at about 5 weeks out. I lose it.  I just know I won’t make it. It’s not worth it. I’m hungry. I’m tired. I’m sick of whatever.  Then I cry and refocus.   I also freak out when I get my new suit and it doesn’t fit.  About 3 weeks out I break down in the gym and cry then I get my eye of the tiger back.   So much of prep is mental.  We all already know how to lift.

4. Negativity from those who are close to us.
When others question you, it’s easy to question yourself.  Frankly, body building is a lonely sport. You often train alone, eat alone.  If your friends/family are critical or not understanding it is very hard to sustain the drive to succeed.

Let’s just say.. the bloom has fallen off the rose.

5. Derail
If you end up having a weak moment and derail, that may cause you to want to quit altogether.

I want to share with you some things that helped me considerably in my preps.  Let me explain how they were different.

My first show prep was adrenaline driven. The show was ALL I thought about. It was  my everything. I had zero balance. I feel like this is common with a lot of competitors in their first show. It’s actually pretty awesome. It doesn’t mean it isn’t grueling, or you aren’t hungry. It’s just different.
Stepping on stage after that prep is a high I cannot begin to explain.

Subsequent preps I try to do with more purpose. I work hard in off season to bring up lagging parts, improve my physique each time. Prep is now very different.

body
Thank you for this!

I, in fact have a love/hate relationship with prep.   I think it’s incredibly grueling  and requires much more focus and strategies than adrenaline.

Mistake number one
cheatmeals
I don’t want to be perfect. I want to eat. Ice cream is all I can think about.. Why am I doing this?  
 Do NOT throw everything away for a cupcake. If you are truly, at wits end because of the food, try to find something in your macros that will feel treat like.  What I know is after a free-for-all food binge, many clients suffer with remorse.  A weak moment can wreck your prep mentally! Trust me.     Problem solve! Talk to your coach.
Remember:

me

A betchy word about discipline and commitment and being elite. 
Discipline and  following through on what you said you would do is an elite quality.  Every lay person who fails at a diet proves this point. Yes.. that was super betchy.  I’m not speaking to fitness seekers who need help with their diet. Competitive athletes set them selves apart from fitness seekers by choice and by their actions..  I’m not being touchy feely here and  I’m not apologizing. Wanting to drink with your friends and throwing your whole training away for that is NOT what athletes do.  Sometimes you flat out have to remind yourself  YOU set yourself apart from the other fitness seekers.  Level up!

Before you quit: Ask yourself these questions. 
1. Will you feel remorse or relief?
2. Are you quitting for someone else? Because of pressure from others?
3. On the day of your show, will you be upset that you are not there?
4. What will be different when you officially quit? Do you have a plan?

Sometimes I just need to accept that I feel this way and refocus.

How I focus
First and foremost: Reminding myself I chose this journey.

I also want to remind myself I can finish  this project …

1. Knowing I am capable to do what needs to be done. Fear has no place here!

2. Knowing my food will be colorful. I will eat things I like and that are fulfilling because I choose the right things to forward this process. My health is important to me!

3. Knowing that it’s going to be very hard sometimes but I will prevail. 🙂

4. Knowing that skipping the struggle isn’t an option.

5. Knowing that I’m going to feel weary, and want to quit but I won’t.

6. Visualizing myself being on stage with my best package.

7. Knowing that others will question me not support me, be rude, comment on my body/food or try to make me feel like it’s ok cheat on my plan. I will prevail because my goals are important.

8. Knowing that everything that tempts me, will be there after my show.

9. Knowing that this challenge is something that very few people actually complete and that I can do it.

10.Knowing there will be times when I doubt myself, feel I won’t be ready, feel I’m not going to do well . I will push past that with the mindset that I am bringing my best. Negative self talk is out of place.

11. Knowing that I can give 100 percent to this goal every single day. I will be disciplined when desire/motivation fails me.

stop
Stop trying to skip the struggle:
So, in my last prep,  I realized that I’m pretty much,  always wishing I could skip the struggle. It’s not an option.  Did I embrace it and work  through it?  Sometimes. Sometimes I was just angry and questioned why I ever really wanted to compete.  Once that light came on for me, I really found myself pulling it out at the end. This is typical Tracy fashion. Getting out of the comfort zone is like me jumping off a cliff willingly.
hmmm..
Sometimes I wish I was flying blind again like I was in my first show.However, I have learned a lot about myself.  I find the challenge of prep the thing I  most appreciate about doing this sport. My goal is always to bring a better package but now I also have a goal to perfect my prep each time.  I grow an incredible amount during this process. It is worth it on the other side because I prevail on the challenges I set for myself.   When I step on stage, no one knows all of this, no one cares. It’s my journey.

I encourage you  pause and make peace with the rest  of your journey whatever it is. The internal struggle is by far the hardest thing about prep. Every prep.

I believe we can push ourselves far beyond what we think is possible. Whatever you decide I wish you luck in your journey!