How to stay motivated on your fitness plan

I posted the Rock’s Instagram so you can click through, follow and get motivated.

When a client begins a new program, they are on fire. They head out and buy new gear and get all their ducks in a row. They immerse down in it ready to slay dragons on their way to  their new physique.

That works for a while until they loose their steam. Getting up early is a chore. They begin to fall into old habits and soon their motivation is gone.

What has also happened here is yet another time they have not been successful in their journey.  😦

I wanted to do a blog on motivation but I cannot offer the secrets to staying motivated until I tell you the actual truth.  If you are frequent reader of my blog, you’ll hear the same tone resonate.  Consistency wins over perfection. Starting and stopping is the opposite of consistency but we sure do find ourselves in that predicament way to often.

Here’s the hard fact: Motivation fades. Discipline is the way change happens.

If you find yourself dropping off a program after a certain amount of time,  then let’s explore some ways to help you push through that trouble spot.

If you ask the body builder sect, they will tell you to Just F’n do it. Yep. I totally hear that. I totally agree with that. I totally think that some people don’t really know how to do that!!
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Here are some of the reasons people start a program.

“My doctor told me to lose weight or I will be facing a health crisis.”
“I need to lose weight so I can have the surgery I need.”
“I need to lose weight or I will be put on medicine for my blood pressure”
“I am told to work out 3 days a week for my health issues.”

When I get this from a client, they already have the motivation to make a change. Wouldn’t you say?  You would be surprised how little health issues motivate people.
It’s shocking.

When we talk to them about why they drop off the plan, they use reasons (excuses) like “I just can’t get the food. I can’t find the time. It’s not a good time.”

Motivation for health isn’t enough.  This person needs discipline to make this happen.

I want to help my clients to reach their goals and no amount of barking about their health seems to matter. They need tools in their tool box to help create new habits.
goal
GOALS:
A goal is an idea of the future or desired result that a person or a group of people envisions, plans and commits to achieve”

Things I hear from clients
“I want to lose weight.”
“I want to get back in my smaller clothes”
“I want to eat better and be healthy.”

The most successful clients are ones that do not set arbitrary goals like these but more  specific/realistic ones.

“I’d like to be one size smaller by Christmas”
“I’d like to be wearing my favorite dress again by Easter.”
“I’d like to learn to manage my stress eating.”

We also see them do much better when we set long term goals and short term goals.

“Overall, I need to lose 100 pounds but in the next 90 days, my goal is to train
4x per week and lose two dress sizes. “

What has been so helpful for my program and clients is we set up 3 month plans.  We have a goal, a start day and end day.  We then assess, look over what we have learned and begin that process again. It’s not wrong to also set rewards for the end of the challenge. Make it non- food based !!

Challenges
I like to incorporate Challenges into their plan so they are working progressively each week on improvement!  You don’t need the 200 squats a day challenge. Progressive challenges are attainable and provide positive reinforcement!!

CAT-MEME
Plan of action:  
To achieve our goals, we are going to be very successful if we are accountable!
My clients use our app to track their progress, workouts and can see an actual spreadsheet of improvements.  They can check in their workouts and get achievements for their efforts.  Apps like My Fitness Pal or even your Fit Bit are there for the accountability factor!!  Tracking your food is simple on the apps so you always know you are on point.  No food is eaten without being tracked!!  Accountability !

Many clients say they loose steam because are too busy to workout or do their food. Everything seems to go to the back burner.  I ask them to book their classes /workouts like it is an important business meeting.   One of the things I love about the apps is that you can put your workouts on the calendar and it will signal you if you miss one.  Our app syncs with My Fitness Pal so I can see my clients daily food intake!!
Accountability is one of the things clients tell me they need the most.  Using tools to help with this is a fantastic way to move forward!

A workout /program buddy or support group.
Having support on your journey is fantastic and actually will help you succeed more than going at it alone.  I have found that posting my goals in public or sharing my journey on my social media is very helpful for me.

Many people set up fitness journey accounts on Instagram so those who like to can follow it.  I find a lot of inspiration from others who are also on their journey.

Our dear client on her fitness journey!14183885-1363590546987638-9165857793060093686-n_1_orig

For me, posting progress, or selfies and telling of my successes and struggles may help someone feel motivated but it’s more for my personal growth. I’ve been able to see trends in my progress as well as just overall accountability to my goal.  Personally, I’m going to finish a project if I share it publically.

Facebook has lots of groups or challenges you can join. Our clients have access to our fitness group and  macros boards. We can talk about concerns or get new ideas. It’s fun to post personal records and Non scale victories when others are cheering for you.

What I have found is that clients who refuse to be a part of a group fall off faster than those who are part of a community.  There is a lot to be said for surrounding yourself with like minded people.
Embracing-technology-brings-you-closer

Don’t stand up your friend. If you need a workout buddy, you can set that up at your gym or in a group.  Seek this out!!   If your buddy is online only, you can share your accountability posts by sending gym selfies so they know you went.  The two of you could set your own parameters to help keep you motivated and on track!!

Instagram: I have found that I’m super motivated by my fitness friends and people like The Rock. I always set my alarm for 10 min before I’m going to get up and scroll through my fitness feed for inspiration.  I love seeing others training and doing well. It energizes me.  I love looking at cute workout clothes and thinking of what I want to wear that day. You may not feel motivated by those things but there is something you can explore to help you set the pace for the day.

If you set up a fitness account for Insta, only follow fitness accounts. Nothing annoys me more than baby pics on my fitness feed.  I can load my personal friends accounts on my main account. When I am looking for inspiration, I want to keep my feed focused

What do you do to to stay disciplined/motivated?
This is Bun. He is motivating you with his mind.
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Do you need help with your plan? Would you like to be a client and reach your goals!! I can help you! You can find me at http://www.sleekbodyfitness.com
Our coaches do online, in studio and competition training!!

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

new-year-resolutions
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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Are you sabotaging your fat loss goals?

Working with as many clients as I have for the past 37 years, I have noticed certain patterns of sabotage that can destroy physique goals. My goal is to help clients recognize and problem solve.

notperfectLG
You don’t even have to try!

Problem:  All or nothing attitude.

“Well.. I just blew my diet so I may as well eat everything I want then start back tomorrow.”
Does that sound at all like you?   So many clients tell me  they are either hardcore dieting or propelling into a buffet, face first at warp speed.  The “all or nothing attitude” can be created by habitual on again off again diets.

What you should know.  Consistency not perfection is how you make progress in your physique goals.  No one is perfect and we don’t need to pretend to be.

Solution: What we need is a plan that will allow us to eat things that make us happy so we can follow through on that 7 days a week. Falling off a diet is not a fail. It’s a learning experience. Why did you derail? Was it lack of preparation? Was it a certain food triggered your hunger?  Each time you notice a concern,  problem solve it. Fix it the same way you would fix a leaky faucet. It’s not personal. If you need to plan ahead more.. do it.

Even when we  derail, remember tomorrow’s tracker is empty! We keep trying  again and again.  Soon you have strung together weeks and months of successes and those blips won’t matter.

batman
Dr. Oz gets a check. #truth

Problem: Diet ADHD
“I blew my diet so I will just go on the Whole 30, or Keto, HGH or Dr. Oz’s  new total starvation plan”

You need another style diet like a hole in the head. Switching gears to, yet another diet isn’t the solution when the diet isn’t really the problem at all.  Diet fails aren’t really fails. They are learning opportunities.  No one is perfect at their diet but we can get better by problem solving.

I call out the Whole 30 because basically you get a whole lot of nothing to eat. Food group elimination seems like the perfect reaction from someone who has just felt that they failed their current plan.  It’s super OCD, restrictive and straight up punishment for your screw up!

Your multi level marketing ‘diets’ are sold by the masses promising you dreams of extreme weight loss. It’s money you could just toss into the wind.  I’ve been doing this job for 37 years and have seen it all.  Extreme plans that promise extreme fat loss will result in disappointment unless, you can sustain them.

Can you live on no carbs? What happens when you hit the weekend and binge?  It’s a repeat of the exact things you’ve done before that do not work!  Think smart!! If all these
magic formulas worked, the nation would not have an obesity problem.

What you should know:  Thinking that one diet works better than another because it is more restrictive is setting you up to fail.  Studies show that 80% of restrictive dieters will rebound.

Solution: Consistency wins over perfection. The diet you should do is the one you see yourself doing a year from now. Not half ass doing but for reals. How about, while you are at it, stop punishing yourself with food or lack of!! That would be great.
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Problem: Detox Debby
“If I do a juice cleanse, detox, detox teas, zero carbs,  24 hour fast, I’ll lose weight so I’ll do that.”

Again, you are switching gears and how  has that worked for you in the past. This client is throwing things at the problem to see what sticks.

What you should know: You don’t need a detox diet because you have a liver.

“Your liver detoxifies harmful substances in two steps. The first step uses enzymes and oxygen to burn toxins, especially fatty ones, so they are more water soluble, making them easier for the body to eliminate.”

When you do a juice cleanse, you are still ingesting calories and carbs and well.. macros. These are things  should be eating anyway! Juicing removes much of the fiber!
If you take out all the fiber.. why is that a good thing? You could add juicing to your IIFYM plan if you like it but restricting food other than veggies still leaves you with a restricted diet.  And where will your protein come from?  You still need protein. Remember?

Now.. if you are juicing for weight loss.. remember science. To lose body fat you must be in a caloric deficit. Basically starving on really healthy food is still starving.

If you are doing the low carb/no carb plan, you are going to see the scale move because you are losing water. Carbs draw water into the muscle so once you get off your plan and eat again.. scale will go back up. Did you lose fat.. .. though?  It was water. WATER.

If your detox tea makes you pee or poop, you could really start with some dandelion root tea and eat fiber each day!  Dandelion tea is at the grocery store and is a natural diuretic. It is in a lot of products with the word “shred”  on it. Good info, Yes?

Solution: Stop wasting your hard earned money on magic potions and solutions. You are smart enough to know that these protocols are very temporary. Being honest with yourself , can you see yourself living on this plan for the next full year?  What is going to happen when you stop this restriction?  Will you find yourself in a binge?
Sustainability wins over perfection.

cheat
Static diets are great until … whoops.

Problem: I eat great during the week then blow it out of the water on the weekends.

Well.. this is really just about everyone I know and this is a big one!   Being “good” during the week is somewhat easy because it’s more routine. The weekends are social or off routine.

Let’s talk about Mary: She’s on a fat loss plan and she’s doing great Monday-Friday because she has a routine.  Weekends she finds herself at the ball game, bbq, having a few drinks .. well you get the picture she’s in a surplus of calories from her plan. (Binge)
Monday rolls around and she’s upset because she didn’t lose any weight. She might be heavier on Monday and begins a plan to “really get it together”.  This week she tells herself  she will not have any sugar, dairy, or carbs. (Restrict)  That lasts for a bit until she derails again. (Binge)

Several months pass for her and she’s steadily gaining weight and highly frustrated!

What you need to know:  Consistency wins over perfection.
Mary needs to be in a deficit for the the entire 7 days for fat loss. The 5 day a week deficit was great but the weekend put her calories into a surplus for the  whole week! Those numbers would be super bulking numbers!!   Her body is now set to store  not lose fat.

Solutions: Mary is great at her work week and a simple weekend plan would be one thing she could do.  Mary could go to her tracker and put the macros in for the food she is going to eat on her date this weekend. She could plan the amounts of food she can eat that will fit her plan and stick to that.

She could also save some carbs from her week and use them for her event on Saturday. She would still need to eat her nutrition/macro goals but she will eat what she likes and be accountable .  Since she is consistent with her total calories for the week, she will be remain in a deficit and continue her fat loss.

Embrace it.
Problem:  End around the plan so you can continue to “do what you want”.
Examples: 
“I saved all my carbs and fats for the whole week so I could go to Craft Beer Fest 2016.”
“I ate no carbs and fat all week and had 300 g fat so I could eat at the buffet and drink all weekend.”
“I save all my carbs all day long so I can eat what I want on the couch and watch movies.”

What you need to know: These things just chap my hide.So let me start this one by saying, this attitude/behavior is never going to help you ever get the physique you want.

We all  need to eat for our health, and we have macro nutrient needs that we must meet daily. Our  bodies need   macro nutrients, protein, fats and carbs especially if we are training or body building! We must not eliminate them in attempt to save calories for binges!!
Our  brains require certain nutrients and we certainly don’t want to mess up our hormones!
Eating on our macros daily is good for our  physique but also good for our health. We  all need a balanced diet.

Solutions:  One thing a person could do is carb cycling. Carb Cycliing  is basically taking your carbs for the whole week  and eating more on some days and less on others. If you like that idea, that’s fine as long as you are fueling your workouts. Fat cycling is not a thing. We all need our Essential Fatty Acids and fats daily for proper nutrition.
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Problem: Treat Yo- self mentality
“I’ve been working so hard on my plan, I deserve a cheat day.” 
“I worked out hard, I deserve a treat.”

Wait.. what?? no we don’t. There is no such thing as a cheat day. That’s a binge and it’s going to put you in surplus.

Whatever we call it, we are basically repeating the same behaviors that have not worked!

Solution:  Plan your treats into your day to day so you don’t feel restricted. I like to use sites like RippedRecipes.com to have variety and make my food fun.  It fits my macros so I never feel the need for a cheat.

I’m not using that term anymore either.. my mindset is not to use negative connotations to my food.  Food is not  “bad” and I’m not doing something “wrong” aka cheat.

Problem: Carb hording
Sadly, this is becoming a problem because clients are seeing an opportunity to binge.
This is not an example of problem solving an issue with your physique.
It is  way to “cheat” your plan and do what you want.

Saving carbs for your evening movie night, isn’t wrong as long as you are accountable and have met your nutrtional goals for the day.  Carb hoarding is a slippery slope.Clients not reaching their protein goals but overeating carbs can also find themselves in a surplus of calories or eating too much discretionary food.

Solution: Make a plan. If you are looking forward to movie night, pick something that fits your macros and put it in your tracker ahead of time. Be consistent throughout the day with your nutritional requirements of fruits, veggies, fiber.

Booze:
If you are solidly committed to drinking a lot on a fat loss plan, you will be disappointed in your results. Unless your macros are  high and you have room for discretionary calories, finding room to fit booze is tough. Frankly, I have yet to find a weight loss plan that allows you lots of booze.Personally I don’t think you should drink while you are cutting . You can read more about alcohol and macro tracking here.  if you want to know why I’m such a hard ass on that subject.

These issues are not essentially diet related issues but non commitment.

Take aways:
1. Stop trying to be perfect.
2. Consistency wins in this game
3. Consider your health as well as your physique
4. Notice concerns and don’t personalize them.
5. Work on solutions one day at a time.
6. Stop doing things that don’t work.
7. Don’t try to end around your plan.
8. Problem solve for success

I know you are working hard. I hope this helps you in your journey.
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Volume foods: Ratatouille Prep Style plus update

pasta

So, really quick. I just started a 16 week lean out for an upcoming photo shoot I’m doing in April. Truth is, I haven’t been at my best for a while.  Monday night I had to go to the ER with severe stomach pains and my right shoulder was on fire!  In fact, my shoulder pain was lingering for a few weeks. I was scared.

Got to the ER and after tests were run, I had an emergency Gallbladder removal. I had a stone bigger than a golf ball blocking my duct!  I didn’t see that coming! I thought they would tell me to “quit playin” and go home.  I was in the hospital until Thursday.
So.. I’m on bed rest for a while. No lifting for 6 weeks. No pole dancing. No cardio.

So this is a set back. I’ll be fine. I’ll come back feeling better. However, there is one thing;
my diet has been changed.  My doc has me on a low cholesterol diet, no processed meats,
limited in grain too.  We did a slow careful return to food  after I was allowed to eat again.
Fatty foods are OUT!  Right now, I’m eating no more than 3g fat per meal . I will be able to get to about 30% healthy fats.  But no hydrogenated oils either.

I’m going to look at this as a blessing in disguise. There will be no more fried anything.
I’m not interested in fatty foods after going through that fresh hell of a  surgery.

They had to make the incision so much bigger to get that stone out. Doc said I might have had it since high school.

Slow process back
I  just started back on fiber and veggies today.  I’m pretty scared right now so I’m keeping my food very simple.  I know I can’t make ‘stones’ now but I want to be sure I’m not fooling around with my digestion.  My IIFYM experience is so flexible, it will just have to be foods that fit my plan.  I’m still planning on doing the shoot!

Ratatouille

Rob is a wiz in the kitch so he created this awesome bake for me. I was slightly concerned about the tomatos but it went well. I have had zero pain when I eat!

The recipe contains:

Sliced Green Zucchini
Sliced mushrooms
Sliced fresh organic tomato
6 oz chicken breast for the whole pan
3/4 jar of Prego Light Smart red sauce.

No spices for me!

Bake it 40 min at  350 degrees.

Macros.. not much. The red sauce is 16 carbs per 1/2 cup. It’s mostly veggies.

It was really good!  If you are prepping, here’s another way to fill up without spending all your carbs!

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This is a picture of  Recovery Kitty, Chelsea. She has nothing to do with cooking but she is very soft.

Have a wonderful day!

 

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

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

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

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

Science: I’ll keep it super simple.
Overweight

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

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

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

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

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

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

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

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

So this happened
Got this on rippedrecipes!

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

Play way ahead

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

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

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

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

Or.. Quest bar?

.qb

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

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

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

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

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

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

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

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

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

I hope this helps!!

 

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

Re-feeding AKA High Carb Day

lowcarb

Carb cycling is pretty common when you are on a cut.
It basically means, you are eating lower carbs daily for a length of time then
eat a day with higher carbs.

This is called a Refeed. Some people are good with a CHEAT meal (not cheat day).
A re-feed is a controlled carb up.

The simple reasons for a re-feed.
1. Your brain.  Who doesn’t feel better when you get extra food!!
2. Hormone balance.  Refeeds help to raise the hormone leptin. As you diet, those levels drop.
Refeeds keep your body burning optimally.

Well.. It seems like all fun and games but when you refeed, you would want to
1. keep your fats as low as possible.
2. Reduce your protein intake to 1g protein per pound of body weight.
3. Keep fructose low as it has no effect on leptin
4. Fiber is reduced on refeed day.  Fiber slows digestion. Quickie carbs!

That’s an interesting place to be.  What can you eat that isn’t fruit and doesn’t have a lot of fat?
Skinny pop is out! Boooo!

In my first prep, I was 1 million weeks out from my show and eating 50 carbs a day  because that’s what my coach wanted me to do. OMG.  My refeed day was 12 cups of cooked brown rice.  There was  no other option. I think I cried.  GROSS. I don’t eat rice anymore.

Some people re-feed with pop tarts, cereal and fun things like that. That’s cool watch your fats on that.
Pasta, bread, sf ice cream, cream of wheat, grits.. see where I’m going?  Pure startch.
I prefer froyo.  I go low fat on that. I bring my own scale to the Froyo store!!
Sometimes I do…

Pancakes!!
pancake
Kodak protein pancake
Topped with 4 oz light fit Greek
1/2 cup pumpkin purée
7 Ghiradelli cacao chips
1/4 cup ihop sf syrup

C: 53
P:27
F:5
Fiber 6

What do you use for your re-feed day?

If you want to learn more about IIFYM for competition or lifestyle, visit
LEARNIIFYM and we will help you with our online classes!!

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Secrets to successful fat loss/prep

pan
When I began competing, it was all I thought about. I was in beast mode 24/7. I started with the determination and will of steel.
The next time I competed, I was fired up, but had a hard prep. I was sick and injured. I relied on sheer will when the motivation was lacking.

Maybe you have also felt that way when you began a program.  You were excited, on point until you got weary.
I’ll be honest.. sometimes I think of quitting when I smell the neighbor’s bbq .

Then I have to re-evaluate my whole life.

Motivation fades and discipline has to take over.

This year, I am doing a long cut. I am not interested in a fast weight drop with the potential to rebound so I have made a decision to take it slower.  I think in some ways this is a different struggle than being handed a menu with six meals of chicken turkey or fish.  I HAVE to make good choices.  I have to make choices that further my goal and it’s all on me.

The other day we drove by a QuikTrip. I saw lots of very overweight people leaving with their slushies and bags of treats. That place is heaven on earth. Every craptastic snack treat under the sun is present and accounted for!

All the people leaving looked happy.
They looked like they were going somewhere fun!
obc
For a moment I asked myself “Why do you want to be an elite athlete?”
“Why get leaner? Those people look so happy”.

Now, I know in my heart that I would never and have never been happy eating mounds of junk food. I straight up do not feel well.  Been there. I know better, but that internal dialog is a real B.  I chose my sport. I know it so I need to level up and
get my cut done.

The Mister has been with me in every prep. He seems to know the right thing to say to help me out.

SECRET
Prep in our house lasts only 18 hours.  I have to get through these 18 hours.  I can do anything for 18 hours!
That means I’m eating this weird elephant 1 bite at a time. I’ve always had better luck if I don’t look at the project as a huge undertaking.  I’m better off stringing together lots of successful days . This feels much more do-able than 4 months on cutting macros.

Cutting is hard. It’s not fun,  you do the best you can to make it as delicious as you can but the bottom line is you are eating less.  Take your project and create a small incremental goal.  One day, one week , YOU CAN do it.

Carb Cycling 101: One way to slice your cake


c1Disclaimer: There are many schools of thought carb cycling. There are also many methods to doing it.  I am showing my lifestyle clients one way to create flexibility in their day to day!

What is Carb Cycling?
If you are counting macros then you have a certain number of grams of carbohydrates that you are eating each day.
Carb cycling is simply eating more carbs on one day and less on another, instead of the same exact number of carbs each day.

Benefits of Carb Cyling:
With my clients who’s main goal is fat loss, carb cycling offers them even more flexibility in their meal plans.
It allows them to plan for social situations where they would benefit from having more carbs to work with. It helps clients feel less restricted, because let’s be real, if you are cutting you are definitely eating less!

One of my goals is to help them not feel so restricted that they binge.  Carb cycling can help them be successful by giving them  an opportunity to enjoy foods that normally might not fit their macros.

Carb Cycling is often used to break plateaus.  The body is super smart so switching things up could help keep fat loss moving.

Carb cycling is amazing in prep and off season so you can really fuel and feel at peace with your food!!

Do I “have to” Carb cycle?
No.  You can eat your  macros as they are written each day. It’s nice to have options though.
Example:
One of my clients had a dinner planned for Saturday night. She reserved 20g carbs a day for Saturday and had an extra
120g carbs for her dinner.

Can I save all my fat and carbs for Saturday night?
No. You may not.  You must be fueling your body each day. Fat cycling is not “a thing”. Your body needs the fats on your macro plan so you can be healthy. Fat in your diet can help some of us from feeling hungry.
If you are looking for a binge opportunity, reassess your goals.

Do I have to have a pattern for my carb cycling?
Well.. you could. You can test the waters and see if having a few lower carb days followed by a higher carb day works best.
Frankly,  I haven’t’ seen true scientific evidence that it has to be certain patters to make fat loss more prevalent.  I have had clients come to me on Low carb days of 20 carbs then a high carb day of 400.  I can’t even with that. No one wants to live like this. Keep it simple and see how your life unfolds. This is about YOU.  You will be happier and able to sustain your program if you figure out the best plan for yourself.

Prep girls.. you know we work hard in off season so we can do carb cycling easily in prep. It’s a game changer!

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Other thoughts:
High carb days for training benefits is one way I use carb cycling. If I am doing a heavy leg day, dead lifts, squats, that is a great day to eat higher carb.  I use my pre-workout carbs to fuel my lift. I can eat more that day because I’m really really hungry!

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End game: You need to be in a calorie deficit (eating less overall) to achieve fat loss.  If you are training/fueling properly, you have options with your food.

ACK:*clean. There is no such thing. For the sake of this blog, I will use this term as nutritious food. Some processed foods are very solid. I like Flat out wraps. They are processed.  So is Whey and greek yogurt. I love Lenny and Larry cookies and they are A rated.. Just so you know.. I’m NOT talking about things that have to come from Mother Earth.   Candy bars are discretionary.  Potato chips are discretionary. Those things do have nutrition but we certainly don’t NEED them.  We know the difference between Tootsie Rolls and Apples. 🙂
Food quality matters to me. If you are unsure of all this.. check out this blog.

Prepping Not Starving: Birthday Cake Shake

starbucks

My dear friend, Melissa came to pilates today and we were talking about this insanity from Starbucks: The Birthday Cake Shake.

She sent me this pic in a text !

There is just no way I can make this work for me right now.
So I put together a Tracy version of this. I have not tasted it so I’m sure mine is off but here’s how mine went.

cake

Wheybolic 60 Strawberry  20g
Muscle Pharm Birthday Cake whey protein (OMG) 20g
Unsweetened Almond Milk 1 cup
Frozen strawberries 100 g

Sprinkles: (I took the hit)
We used the Ninja Blender  and some ice!

Next time, I might try some SF or FF cool whip If it fits.

Happy Prepping

Mastering Poverty Macros on a Cut

 

munkey

This picture says everything I want to say.  In our house, when we are out of macros we say we are on
Monkey Macros.  This poor little guy is inconsolable!

If you are on a ‘cut’ or ‘active fat loss’ phase of your diet then you understand how precious each one of those
macros are each day.  I have had days where I was out of nearly all my macros by 2pm.

Let me explain.  I wake up at 4am to go train clients.  If you are a coach, or competitor that’s the normal time for your own workouts too.  I have to fuel up before I start and post workout.  By 7:30 am I’m already on Meal 2 and hungry.
The day progresses and by 4:30, I’m pretty much done for the day.   It makes no sense for me to skimp on my necessary pre and post workout macros just for the sake of having more for couch time.

My main goal is muscle development and fuel so most of my food is eaten during the day when I’m either working out or training clients.  That leaves me with “monkey macros” come late after noon or evening.

If you are low on macros, those are referred to as Poverty Macros.  It’s like stretching your money from paycheck to paycheck.  You must tread carefully so you don’t over spend and have nothing left!

One salvation for poverty macros is Volume Foods. 

Volume foods are the equivalent of shopping at the dollar store.  You get lots of stuff for a little cost.
So basically, volume foods are foods you can eat more of and that will fill you up but take very little of your macros.

Items such as
Cabbage
broccoli
Squash
Sugar Free Jello (you know you do it- it has protein!)
and my new favorite Shiratake noodles.

The Spiralizer
spir
My girlfriend, Christine surprised me with a spiralizer for my kitchen. It was the As Seen On TV version
and we vowed to try Zucchini pasta.  That moment saved my prep and my macros!
Green Zucchini is fantastic.

Zucchini is made mostly of water and but it fills you up really well.
100g of zucchini is
16 calories
3g Carbs
1g Protein
0g Fat
1g Fiber

There are so many wonderful recipes on pinterest for spirialized zucchini.
It tastes amazing. My kids actually ask for it.

shir

Miracle noodles are another great volume food.  These Shiratake noodles come in
orzo, fettuccini,  and angle hair pasta. The mister rocks these with shrimp and Thai seasonings for me.
They are Soy Free, Gluten Free and Vegan. They can be made to taste like whatever you like!
They fill you up. I ordered them from Amazon Prime! Easy peasy.

cookie
This is a 10 calorie “Miracle Noodle ” cookie!
If you click on the picture, you can see the recipe!

Macros on Miracle Noodles are
3oz
0 Calories
0 Fat
0 Carbs
0 P

Salvation.

When you become a label sleuth, you will find that you can actually fit more into your day and feel full. I encourage you to check out pinterest and RippedRecipes.com to plan your Poverty Macro meals!