Leaving your BRO prep for IIFYM and how to avoid panic

almond
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.

science
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.

Prepping Not Starving:Sweet Potato Protein Pancakes

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
ihop

Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
oats

If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

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!

chels

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

Have a wonderful day!

 

Why I don’t want a meal plan and YOU shouldn’t either

DOUG1

I’m a macros coach. I do not give out meal plans. I used to give out meal plans. I’ve had coaches who gave me meal plans. I’m over it!

Reasons you want a meal plan.
1. You want to have someone else tell you what to eat.
2. You don’t want to have to “think about it”.
3. You’re too busy to take the time to figure it out.

Trust me, I’ve heard this before..
Reasons you don’t need a meal plan

  1. You are a grown up. You do not need another person to tell you what to eat. Here’s a thought.. Stop asking other people what to eat.
  2. How long is it until you are bored, or want to go to dinner? Then you will have to ‘think about it”.
  3. We are all busy. People who are busier than you, do macro counting successfully. They didn’t pass their own health and physique goals to someone else. Accountability is a pretty awesome thing.Ok.. now let me tell you the secrets of clients past.Ellen wants a meal plan. I did her macros, wrote it out and handed it to her.
    Oh no, Ellen hates something I put on the menu. What can she have instead?
    Congratulations, Ellen.. you are now on your way to macro counting. It’s easy to swap food on IIFYM.Mary Jo is too busy to think about her diet plan. I hand her a meal plan that I created based on all the foods she likes and 5 meals a day.
    Oh no.. Mary Jo had to go out of town and didn’t have her food packed.. she doesn’t know what to eat.
    Wait, she also ate Meal 4 at noon so she doesn’t know what to eat now? Should she eat Meal 5 then stop eating at 3pm?  OMGosh.. it’s so confusing.  With macro counting.. you eat what you want, when you want. When you are out of macros.. stop eating.

    Static diets are great until ... whoops.
    Static diets are great until … whoops.

    Susan cannot be bothered with learning about macro counting. She wants the same food every day.
    While Susan rocked her meal plan all week, she couldn’t even look at another piece of chicken on the weekend. She ate wings (that’s chicken..???) and had alcohol. Now she’s upset because she didn’t lose any weight this week at check in.  With macro counting, Susan  “could have” made a plan for the weekend earlier in the week and still hit her macro goals for the whole week and lost weight.  but.. she just “couldn’t be bothered”.

    Restrictive diets produce rebound effect in over 80 percent of people. Restrictive diets work until they don’t.
    Most clients do great for a finite amount of time. Then they either want something different or they stop altogether.

    Your body counts macros whether you do or not. If you are fluffy, you are in a surplus. If you want to continue the diet roller coaster, pay for generic meal plans. Keep on going with that.

    There are plenty of coaches who will hand you a cookie cutter no carb, no fat, paleo, sugar free, clean, baby food,
    hgc, 21 day fixie, diet that has zero to do with YOU, your lifestyle, goals or likes/dislikes.   Give them a check!!

    Macro counting #IIFYM allows you to eat any style you want. If you “only eat clean” then eat clean. Just eat the appropriate amount of Protein, Fats, Carbs and fiber. Macro counting doesn’t SHAME you either if you drink beer while you are “totally paleo”.  Namaste.. enjoy your food.

Smart baby. All foods have macros.
Smart baby. All foods have macros.

So.. if you want to actually problem solve your physique issues, the same way you would problem solve a leaky faucet, then you must learn how to eat for your physique goals.

eating food, real food with friends and family is actually very nice. Flexible is nice.
eating food, real food with friends and family is actually very nice. Flexible is nice.

The beauty of learning macro counting #IIFYM is
1. you always know how to do it. If you find  yourself getting fluffy, you know how to dial it in.
2. You can enjoy events, eating food with friends without sacrificing your sanity and physique goals.
3. You can pick food that makes YOU HAPPY.
4. You don’t ever have to be bored.
5. You are not at the mercy of someone to ‘change your meals’ if you have a schedule change.
6. You can have interesting food daily. If it fits your macros.. you can enjoy it.
7. You don’t have to be perfect, just consistent!
8: this is a biggie  You don’t have to post out on social media

“I’m so excited! My coach LET me have a cheat today!”
“My coach won’t let me have that.”
“My coach only LETS me eat spinach”.
“You can’t eat that, my coach said you won’t look right”.
“Fruit is not on my plan”.

When you are good at macro counting #IIFYM you begin to do intuitive dieting. Things begin to make sense and you come to know how to eat for your goals. It’s a transformation that creates positive changes. Many of us no longer feel the need to binge, because we don’t feel deprived. The roller coaster of diet/surplus stops and soon amazing changes happen to our health and body because we feed it.

SECRET! SHHHH. When you first beginbasic macro counting, simply start by tracking what  you normally eat. See how your numbers look then tweak. The goal is to eat like YOU. As long as you fuel your workouts and hit your fiber, you can basically eat when you are hungry. If you need more of a certain macro, then either add more at each meal or have a flex bowl at the end of the day with your dangling macros.

.

If you need help.. join my Skype Marco University for Smart girls!
Saturdays at 8am Central time. For lifestyle, competitors and anyone who is interested in learning how to be successful at IIFYM.  My clients/competitors are always FREE. If you want to come and are not a client.. it’s $50 and you get your own set of marcos based on your physique goals!  click here for info and sign up
bey

IIFYM : Set up your tracker

So you have your macros and now you need to add them to your tracker.
I use MYNETDIARY. The pro version is what you want. Don’t get the free version, please
spend the extra dollars for the pro-version because it counts fiber.
MyNetDiary is available on your PC also!! So log in on your PC at http://www.mynetdiary.com
At the top of the page you will see
MY PLAN

When you open that page, it will ask you questons about your weight loss goals.
That is “guided” and these types of Apps want you to use the guided plan. Do not use that.
If I give you macros, your exercise has been taken into consideration. Guided wants you to add your workouts and it will then give you more food to eat. You only need to log your food.

tracker

Enter the total calories for the day in the “Target daily food calories” field.
Skip t “macronutrient Targets”
Add your own numbers here until they are correct. Sometimes it’s hard to get them to ‘stick’.
Keep trying. Then close the page. Now your tracker is set up.

Do NOT open “my plan” on your  cell phone. It will revert you to guided and your macros will be all crazy.

If you have questions about macro counting, you can attend my Skype sessions!!
Saturdays at 8am Central time. My clients attend for free always. If you need macros and want to learn, it’s just $50.
Sign up here
bey

Pistachio Protein pancake

pancakp

I’m 5 weeks from stage. I love to use protein pancakes in my meals!
This one may look like my other recipes but it’s pistachio!

I will get to the recipe for you!

Pistachio Protein Pancake
1 cup pourable egg whites
8g dry Sugar free/fat free Jello pistachio pudding
12 g dry  quick oats
30g light and fit greek yogurt

nut

You could roll it up with a filling of Greek yogurt. I used Coconut
light and fit. Add SF syrup if you like!

The Jello I used is this
puding
jellon

I always say
Look at your day as a whole.  If you eat well 80-90 percent
of your day, you can fit in small amounts of food that are more fun.
The Jello pudding came up as a B on the food rating. I can work with that.
Six carbs out of my day will be from this Jello product. I’m fine!

Oh it tasted awesome!

Brownie Nice Cream Sundae

So this happened
So this happened!

This is a fantastic recipe I found on Rippedrecipes.com
Before you fall out and say “OMG, she’s prepping and eating that..!”
It is a very clean treat!! I’m posting the recipe here for you!
I had a fantastic dinner and had this on the couch with the mister.

Brownie Nice Cream Sundae
Serves 2:
Ingredients
1 whole egg
2 Tablespoons pumpkin from the can. (you know you have it, it’s fall)
1.5 medium bananas (about 7 inches)
1 Tbsp baking cocoa
1/4 cup Unsweetened Almond milk
1 scoop of protein powder (I used birthday cake from Muscle Pharm)
1/2 scoop chocolate protein powder

Directions:
Brownie mug cake (makes 2 minis or 1 large )
*I made one mug cake and cut it in half

Mix:
1 egg
1 tbsp. baking cocoa
1/2 scoop chocolate protein powder
2 tablespoon pumpkin puree from can
Put it in a mug and microwave 2-3 min.
Pop it onto a plate and let that cool down!

NiceCream
1 frozen banana
1 scoop of vanilla or your fav flavor protein
1/2 cup ice
1/4 cup almond milk
to make it thick I added a PINCH of xantham gum

In your Ninja, put all the Nice cream ingredients and blend it!
Once your mug cake is cool, you can make some chocolate
syrup with cocoa powder and water. I added a tiny bit of stevia to that.
Honestly, it’s better if it’s not super sweet.
The cocoa syrup can be drizzled into your glass.
Cut your brownie mug cake into pieces and fold it into your
Nice cream.

OMG.
brownie1
My photo of my own sundae was not good!  But trust me.. It was amazing. I had to eat it all up.
The nicecream is crazy! Who knew!!

How I made this work. I added these macros to my tracker in the morning and fulfilled my
day of macros/micros around the entry.  Everything on this plan could be fit into a clean plan.
If you don’t know how to swap out your bro plan check out this link

xoxo

Advanced IIFYM: Food Scores

HA!
The mister and I are doing this prep together. I did his macros and he’s killing it. He’s lost a full pants size and
looking lean and mean. We stumbled upon something really cool in MyNetDiary that took our  planning to another level.

Food Scores!
For an anal retentive, OCD girl.. OMG I love this!!  I’m an advocate of high quality food.
This is the way to find out if the food you are eating is awesome or not-so much!
This for example is PB2, which you can see is an A rating.
a1
This on the other hand is a basic girl, pumpkin donut from Entemanns. Oh boy..D!
I donut choose this one.

My goal on prep is to eat all my food as “high scores”. 

If we have a score lower than B, we will switch it out for something else.

How is the Food Score Calculated?

Food Score is calculated using an equation derived from food ratings of nutrition experts using information found on the Nutrition Facts panel. That is, Food Score mimics how a nutrition expert would score the healthfulness of a food based upon its nutrition label. The equation uses the content of twelve nutrients listed on the Nutrition Facts panel: total fat, saturated fat, cholesterol, sodium, total carb, fiber, sugar, protein, Vitamins A and C, calcium, and iron. The methodology was published in the June 2009 issue of the Journal of the American Dietetic Association, in the article “Modeling Expert Opinions on Food Healthfulness: A Nutrition Metric” by Jolie M. Martin, MBA, PhD; John Beshears, AM; Katherine L. Milkman; Max H. Bazerman, PhD; Lisa A. Sutherland, PhD, and used by MyNetDiary with permission.

Some nutrients have a stronger affect on Food Score than others. For instance, fiber will affect Food Score more strongly and positively than any other nutrient. That means foods higher in fiber will score higher than foods that are lower in fiber. The reverse is true for saturated fat – foods higher in that type of fat will have a lower Food Score.

.. from MyNet Diary

Nutshell: The better the food is macro/micronutrient wise, you will see a higher score.

How do I see the food score?
finger
When you select your food, you will see a tiny I in the corner. Touch that to get the macros and score.

Also: if you are in the grocery store, you can scan items and it will pull up the macros/score for you.

How can you benefit from this?
If you look at your day as a whole and see that you are hitting your macros and making healthy choices 80-90 percent of the time, you can certainly enjoy some fun foods here and there.
If you go back and look at your past days, you can see where you can make better choices! We all can eat better!

Bottom line. I’m very passionate about eating well. I believe quality of food matters. You have a great tool to make your macro counting game stronger!!

Here is a picture of Bumpy.

Bumpy. She is simple.Knows no macros.
Bumpy. She is simple.Knows no macros.

Low fat Low carb Maple Peanut Butter

JTTW
JTTW

Poverty macros are no match with this trick I just discovered yesterday!
Maple Peanut Butter will fit your macros in some way shape or form!

Ingredients:
12 g PB2 Powder
60g (1/2 cup) Ihop sugar free syrup (available at Walmart) Trust me.. it’s the best.

Mix it up and eat it all up.

Macros for the above recipe:
Calories: 65
F: 1.5g
P: 5g
C: 12g
Fiber 2

You can adjust the amounts based on how many macros you have to play with.
I use less than 1/4 cup if I want it to be thicker like sticky peanut butter. The full 1/4 cup
of syrup is perfect if you have macros to double the PB2.

I want to use this as Icing on everything. I want to dip a quest bar in it.
You will use a spatula to get it all out of your bowl
Here’s how I do it
lick

Flexible Dieting in the Media

flexab
http://www.cbsnews.com/news/flexible-dieting-trend-leaves-room-for-doughnuts/

This is very exciting.

Everyday, my FaceBook feed is loaded with craptastic mutli level marketing quick fixes to
being overweight.

KetoX, HGX, Sparx, whatever… The reality is, food is awesome and YOU CAN DO it!
You do not need all that stuff. Spend your money on food and take the time to learn how to make changes that
will last a lifetime!

I’m so excited!
Finally the media is taking note!  I am very passionate about helping others
reach their fitness goals and flexible dieting is an amazing concept. My clients are very successful.

This article clears up many of the myths from the naysayers.

My favorite part of the article is that we all have to come to understand that sometimes we do have to
learn moderation.

I hope that if you are a follower of my blog, I can help you with new ideas. There are so many amazing bloggers and fitness professionals who support Flexible Dieting /IIFYM! I learn something new every single day.