For you Flexgirls who are ready to branch out, Kodiak Protein pancake mix is FANTASTIC!
You simply add 1 cup water and 1 cup mix! Super simple and can be used in many different ways.
I found them at Target but Costco has the giant box! FlexGirls dream come true!
Each serving Calories: 190 P: 14g C: 30g F: 2g Fiber: 5g
High carb day whoo hooo!
There are 100’s of recipes that are IIFYM friendly on Pinterest using the Kodiak mix.
I found this picture on Pinterest. I would make this with the Kodiak mix.
Adding Strawberries to the mix and on top. Sprinkles are optional!
If I needed more protein, I might mix greek yogurt with the berries and stevia to create
a sweet icing.
Or.. If I’m feeling like Beyoncé, I would do a variation, Birthday girl Kodiaks.
I found this pic on Pinterest so I know I can make my Kodiaks as directed.
Adding zero fat greek yogurt, plus vanilla protein powder and a little SF or Fat Free Cool whip
to make the icing. Sprinkles all around.
When you start with your pancake base macros, you can get creative and see what fits!
Since I’ve been competing, I have been a huge fan of protein pancakes.
I eat them at least once or maybe even twice a day. They are a great way to get my egg whites
in without .. well.. sitting and eating egg whites.
The video above was filmed when I was strictly doing Bro-science with my coaches.
But it is still the pancake I use almost every day with some variation.
Here is the modified recipe for this pancake:
3/4 cup liquid egg whites
1/2 cup uncooked quick oats
SF Torani syrup (or stevia) to taste
*1 table spoon chia seeds (wow fiber)
Calories: 316 P: 27g C: 33g F: 8g Fiber 9g
Blend all ingredients and make as a pancake. You can dress it up however it fits your macros.
I eat this in the car on my way to my 5:45am workout!
Bikini Competitor Pancake variation 4 whites
½ scoop protein
¼ cup low fat cottage cheese 1/3 cup oats
Calories: 310 P: 20g C: 22g F: 3g Fiber 9g
To get my fiber in, I would add either Flax or chia to these recipes.
We were never counting fiber in my prep before but I am very in tune with getting
enough fats and fiber so I would modify. Of course you can add many variations to your recipe.
If you are hyped on protein pancakes then hit PINTEREST for some cool ideas.
I train A LOT of brides! Like a bikini competitor, there is NO margin for error on getting your look right.
You need to be camera ready and one area women struggle with is the “bat wing.”
Bat wing: That jingle jangle part of the arm that NO one wants. I’m very sure some snarky man named it that but I assure you that in MY studio, my clients do not rock a bat wing. EVER.
Ok.. we have to do a full body workout and our symmetry has to be correct. Lots of tricep, back, guns but this one is a finisher that really pretties up the back of the arm. Plus it hits that lat nicely so you can rest assured your strapless dress will lay flat. Your whole upper body will thank you.
Keep your chest lifted and your core tight as you press down. I use a weight that is heavy enough to load the muscle but I do not want to see my clients struggling to press the bar down using their back. I am almost moving too much in my video.
Focus on feeling the work in the back of the arm and squeeze. Don’t just go through the motions “I wish I were somewhere else.” Put the focus into those muscles!
This is one finisher we use and feel free to hold it for a few seconds at the bottom for some extra burn.
Oh.. you won’t get to see that gorgeous, lean physique if your food isn’t spot on! So hit those macros!!
I hired a posing coach. In one hour I gained some pretty intense new perspective and
where I was going wrong. My last show, I was self study which I do not recommend.
Basically what you “think” looks right and good in the mirror is NOT what the judges see.
Everything is about how you look from the judges table and they are lower than the stage.
Angles mean everything.
Different federations have different poses that you are judged on.
In bikini, you are going to be judged on a front pose and a back pose.
The judges are looking for the best total package and bad posing can make or break
your chances. I need to be STRONG this year in posing.
Many competitors begin their posing a few weeks out from the show.
Trust me, you do not want to do that. If you have time, then get with your coach now.
You have to practice, tweak then when you are stage ready, she may change your pose stance
depending on how it looks because you are lean!! You have to be so comfortable that you can take changes in stride.
SECRET: I have competed where the stage manager changed our walk pattern exactly
right before we stepped on stage! There was oil and feathers left on the stage from another
body builder and that presented a slipping hazard. We had to t-walk on the fly!
I’m not saying that was right but things like this happen!
I love my platforms! Alas, we have decided to switch to the mini platform stage shoe.
I’m so comfortable in those big platforms because those are what I normally rock!
When I tried on the tiny platform ones, I felt like a fish out of water so I am certainly
going to have to work harder this year to master these.
The suit I picked out is so fantastic that I may even go with a (gasp) plain shoe
so the focus is not so much on my feet. I’m open to that.
If you aren’t sure what shoe you want, you can visit Uncle Larry’s Hustler Club stores
and try on a few pairs. Those stores are always in the big cities so you won’t have to
shield your eyeballs over on the East Side. Well, you still will.
I have found that different brands run small. My first pair of Pleaser platforms became
too big for me to wear on stage. I kept falling. Your feet get lean too.
If you don’t find a pair you like at least you know the fit of the brand.
You can order online by searching: bikini competition shoes fitness competitor shoes exotic shoes
The plastic upper molds to your foot the longer you wear it and the shoe becomes
molded to your feet so get to practicing in your shoes.
Secret: I added little skids to the bottom of my shoes . You may or may not want to consider that.
Sometimes venues have slick stages and body oil is present.
So Christmas is over. Now, you are focused on losing weight. This is the year you’re
going all the way! What should you do?
Dr. Oz detox?
21 day fixes?
Cabbage soup diet? Wait.. no, that’s from the 70’s.
Well.. let’s just stop right here!
Restrictive diets are a sure fire way to set yourself up to fail. 1. Restrictive diets that are too low in calories, and nutrients cause the body to hold on to body fat.
When you starve your body, your body thinks it’s starving. That makes sense right?
2. Restrictive diets often lead to binge eating!
Every day we wake up with the potential to be a little bigger or a little smaller.
Our bodies can store an UNLIMITED amount of fat. We can rock our meal plan
all week but consume so many calories on the weekends that we cannot get ahead.
Consistency is key! If you are so restricted that you dream of binges, you are walking
on a slippery slope.
Downloading generic diets are not the way either.
You are an individual. Generic diets are not based on your dietary needs.
Menu plans should be based on your personal stats, like age,height, weight, the energy you expend as
well as your lifestyle.
You need a different meal plan than the girl in the cube next to you.
This is what consistency , not perfection looks like.
I put Heather on a cutting meal plan for active fat loss. I gave her minimal cardio but heavy
lifting. She has leaned out in just a few short weeks! She is coming in lean and tight.
I’m very proud of her, because she is a pro at flexible dieting.
She said “I made it through Halloween and birthday dinners without completely negating my progress. And I got to eat an entire box of rasinettes at the movies woo hoo! “
#Flexible dieting, or #IIFYM, (If It fits your macros) works because you eat until you hit you own
macronutrient numbers, then you stop. You must eat the appropriate amount of
Carbs, Fats, Protein and Fiber. This ensures you are eating for nutrition as well as physique goals.
As your body changes, your macros can be tweaked to prevent stalls.
Bottom line, you will eat more food because your fueling your body not starving.
With flexible dieting, you do NOT have to be perfect. We strive to reach our macro nutrients
each day. Some days are better than others. However, since no food is off limits, you do not
have to deprive yourself of things such as movie treats if that’s what you want.
I don’t eat fats. Don’t want to eat fats. Coach gave me one egg yolk a day. Here’s some science for you. You need fat in your diet.
Fats help with
keeps you full Never go below 20% fats in your diet. Not even the most extreme cutting should be that low.
Health is number 1!
This is my client, Jax. She is training for her first bikini competition this spring.. I started
Jax on a reverse diet to give her more food and slowly upped her carbs.
Her goal was to gain muscle and that, she is doing. She eats around 400g
carbs a day. She does NO cardio but lifts heavy weights.
BAM! Look at this bikini body!
Jax has abs now, because she eats.
Dieting intelligently means:
You aren’t locked into one menu.
You can eat with your family.
You can eat what they eat.
You don’t have to skip social functions.
You can have food that satisfies and fuels your progress.
If you need a meal plan, please, let me help you!
Start this year with the right plan for YOU. Contact me here
This workout will give you a full body workout, meta to amp your calories. So pick up some
heavy weights if you have them, and rock this. You will do each block of two moves, 3 times.
Rest when you need to but push! As always, core tight, chest up and push hard!
1. 12 DB overhead presses
25 Box step ups each side
2. 12 lateral raises
25 low lateral skaters
3. 12 cross body curls (biceps)
Sumo jump squats 25
4. 12 Back Flyes
25 Jack knives
5. 12 Tricep kick backs
25 side to side squats (weighted)
6. 12 diamond pushups (On your knees, hand make a diamond under your chest. Pushup, elbows back wall (tricep work)
25 clock lunges (12 per side)
7. 12 plank Knee to elbow
25 Mt.Climber Sprints
8. 25 single leg glute bridges (use a band above your knees if you have one)
25 bicycle abs.
It’s that time of year! The Supplement stores are excited to see you coming in and part with all your hard earned cash. I know you are in search of the magic pills to make you lean and tight.
So I want to give you the scoop on supplementation and it’s place in fitness weight loss.
The first thing I want to say is
Supplements are for supplementation. They are NOT the solution to your problems. I do not believe in starting my clients on any supplements until we have gotten their food worked out. Don’t waste your money on magic pills when you haven’t put down the fast food. You cannot out train a bad diet and you cannot out supplement one either.
Stop listening to Dr. Oz, Oprah, Dr. Phil, Real Housewives and infomercials!
Now, I realize that Dr. Oz is a popular guy and while I believe he knows some things and he’s got a friendly face, I don’t think he really embraces a brand new fat loss cure every single day of the week. There cannot be that many cures or we’d all be cured from belly fat. Dr. Oz gets a check. So does Jillian Michaels. Uh-oh! I’m in trouble now. I’ve said something negative about the ‘World’s Toughest Trainer’.
Supplementation products are terrific in theory. You can wander into Target, Walgreens or GNC and find products that promise you everything you want. I want you to stop for a second and drink this in. If a product has a famous face on it, it is called a “licensed” product. That means the celebrity that is ‘endorsing’ it got a check. Many times the product ends up being very kitchen sink-y. The product might have more fillers or less quality ingredients because the company has to pay for the licensing rights.
So.. walk past those products. A personal side note.. please never give the Kardashian family a dime for any fitness related products. *shakes head* Jillian I get.
So where shall I go? Return policy is #1
I live in St. Louis and the two competing entities in our area are GNC and Supplement Super Store.
I really like them both, but I recommend GNC for my clients for one solid reason. The return policy is great at GNC. There is no ‘official’ return policy at SS2. Quality products are an investment so if you find a product that doesn’t suit your system or you don’t care for, you need the opportunity to get it right. This is absolutely not an indictment of stores that don’t have a return policy. I have had clients who have reactions to high quality products and it’s hard to let go of 75 dollars for whey protein you can’t use. Begin your search in a store that has a return policy.
But I want some supplements because it’s January and I’m on a diet.
January is awesome. You feel all energized and ready to go. Supplements are deeply discounted for this reason. So I’m trusting that you have your meal plans in order. I also trust that you are not going to be falling for the cardio only workout of weight loss. So if you are solid and ready to get started some supplements, alright!
Do you take a multi?
Take a multivitamin every day. I use GNC Active Multi. Love it. But I’m happy if you are on a One A Day.
Fish oil/Omega 3: Let’s do that too. Got mine at Target for 6 dollars. Fish oil is terrific for making your arteries slick and it also aids in weight loss.
It is believed that omega 3 oil improves the flow of blood to the muscles during exercise and helps to stimulate enzymes which transport fat to where it can be used up for energy. You can get Omega 3 in super foods like Flax oil or Flax seeds as well.
Vitamin C 1000mg daily: Recent studies show that vitamin C helps in weight loss and lowering body fat.
Vitamin C is one of the building blocks for carnitine, which is used by your body to transform fat into the fuel it needs.Taking extra “C” can help balance out cortisol spikes so take it!!
Calcium with D: For your bones. You already knew that! If you are taking calcium chews be sure you are tracking the macros for them!
I want weight loss supplements
Do NOT buy fad diet items like HGC, that promise rapid weight loss. You are risking metabolic damage. I will never condone anything other than solid meal plans, proper workouts and lifestyle changes. However, unless you are prepared, you ‘could’ walk out having spent a small fortune. You are doing your homework so now you know.
There are two types of Fat Burners:
Stimulants (Stim) and Non Stimulant.
If you can take caffeine you ‘might’ do ok on a Stimulant. Fat burners are NOT made to allow you to eat whatever you want.
They raise your metabolism slightly and some have ingredients that stabilize your insulin. Extreme fat burners might have the Geranium oil and use tag lines like the ‘meanest and cruelest’ fat burners on the market. You may really like the idea of sitting on the couch and losing 5 pounds, or sweating like crazy while at your desk, the risks are real. I used a Stim fat burner and had terrible panic attacks. If you are on medications, be wary also. Mixing extreme fat burners if you are on anti-depressants or other mood altering pharms might not be a good idea. Do your research!!
Non-Stimulant Fat burners use ingredients like Green Tea, Raspberry Keto to rev the metabolism. Be wary, they take a long time to get into your system and work. You can certainly drink green tea as a natural fat burner if you prefer. If you try one of these for a month and don’t like it, you didn’t give it a chance to work! The stores will try to sell you more than one month supply because YOU NEED more than 1 month.
But, there were great results on the commercial! Those products are tested on people who are most likely
2. eating terrible
3. out of shape.
They give them a controlled meal plan (read the fine print).
Get them off the couch. Wow! huge results!
But: it says I don’t have to exercise if I take this. If you are still standing by the ‘no exercise’ success stories, you need to save your money on pills.
To lose FAT you need to burn it off. You need a deficit of calories. That is either by lower calorie intake or by training or moving more. If you are not moving more, you will burn off muscle and that will slow your metabolism down. Even weight training 3x a week will amp your metabolism. Let’s make good choices this year!! Get lean the right way!
What I used:
The Non-stim fat burner I used before my first show was Epiq Shred from GNC. I had great results with it taking just one capsule a day. My second show I used Hydroxy Cut non stim from GNC. It’s not the crappy version from Walgreens. I liked both of those.
Do not purchase a fat burner that has an appetite suppressant. You must eat to lose weight. If you are not eating you are burning muscle. Your weight loss will be temporary and you will gain even more weight. Don’t be that girl!
Rob and I just returned from our vacation in Las Vegas. We took 5 days to relax before we start our busy season with our gym. I had so much food in Las Vegas, I came home puffy and fluffy and a bit under the weather. It was great but..
I couldn’t wait to begin my countdown to prep!
The last 6 months were tough. Being sick and on so much medication made me really bummed. My doc has cleared me to get started on my plan again! My eye is at 95% now! I’m really, really excited to look to 2015!
My goal and positives: I’ve gained some bangin muscle in the last 6 months. I’m hopeful I got more glutes!
I’ve certainly put the work in!
My plan, right now is to do a slow cut and take off 12 pounds before I begin any prep. My macros are set for a proper cut and I’m not starving.
I’ve begun leaning and have lost a few pounds of bloat from my trip. I am not stressing!
I’m also not as concerned for the scale, of course but I definitely do not want to start my prep, this time 20 pounds from my goal.
Once I am within 10 pounds of my desired stage weight (approximately) I will pick a show and work toward that goal. I will not rush it this year. I hope to compete in June, but am fully open to doing shows in August or October. I want to come in leaner and tighter than last year.
So we will see how this cut goes. I will keep you posted!!
Edit: Yesterday I said “yes” to my bikini for 2015. I’ve been contemplating my new suit and hoped to make a decision in February, but I found “The ONE”. It’s the best one yet!