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!!
LHDlKE0

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!

mere
Vision board:
This is fantastic.  Vision boards are great for any goals/projects you have set up.  I love this board from one of our athletes.  She hit the mark on positive text and images for her project!!  I recommend this for you too!!

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!!

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.
images
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.
stop

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.
t

Sleek Bikini Team Coaches: Transformation

mich
I am so happy to introduce to you our new coach, Michelle Palumbo. I am thrilled to have her on our team. She will bring so much to our bikini team, lifestyle clients!
Michelle is by far the best macro counting wizard I know. She just competed and brought her best package to date using IIFYM. No starving!

Here is her transformation story!

Alright Team Sleek Body! As a new coach and after coming off my first show in 10 years, I wanted you all to see where my journey began. I was never an athlete growing up and after my freshman year of college, I was the heaviest I’ve ever been. That’s me in 1999 the summer after freshman year. I wasn’t happy or confident. With a family history of heart disease and obesity, I made the choice to change my genetic path and am so thankful I did. My first leg workout, I literally crawled up the stairs to my dorm room for the next 2 days. I post this to say it wasn’t easy, there were ups and downs along the way but it has certainly been worth it. Yes, it takes a lot of time and effort to do food prep but it’s totally worth it!

When I started prep for bikini, I was eating what I thought was the right foods but not tracking or measuring anything. It makes a huge difference!!! And when you get to eat foods you like, it makes it easier. So when you don’t want to measure your food and count your macros, just remember your goals and envision yourself on that stage. We are strong women. ‪#‎proveyourselftoyourself‬ ‪#‎striveforprogressnotperfection‬

 

You can follow Michelle on IG
@chellebelle56

Sleek Bikini Team Coaches: Transformations

age50
If you read my blog, you may already know lots about me. I want to just take a moment and tell you some things that maybe you don’t know.

1. I’ve been coaching/training/weight loss since I was 16 years old. That is 34 years! I’ve always been passionate about fitness!
2. I am not thin and always struggle with my weight, physique.
3. In the 80’s I was treated for eating disorders. That is now under control but I, like many of my clients struggle with Binge eating disorder. Mostly restrict binge! 😦   I  hope you can tell from my blog that I work very hard to focus on health and keep that under control.
IIFYM is the best thing that has happened to me! I have peace! I have grown so much!
I accept that this is part of my journey! I’m not perfect. I just strive to be consistent! It has made a difference!

DARK PLACES
At age 40, I was dealing with a torn quad. I gave up on the gym!
Rob and I owned a web development business that kept us chained to our desks 18 hours a day. We worked so much we started having our groceries delivered. We had all  food delivered. We never left the house. I was in my jammies for days.
My kids asked me if I was ever going to get dressed again! I was depressed and miserable.

I was 40 pounds over weight! 

It’s so frustrating to KNOW what you need to do, but not be able to begin.  I had no joy in my life.  I was on high doses of anti depressants that left me really unable to care. I felt  dead inside. Mood swings were horrific. I was a mess.  I’m so sad for my family that they had to deal with this. I was sick constantly. I had a terrible cold for a full year!  I was on so many medications.. sigh.  I just gave up.  One day, our smoke alarm was going off and I just laid in bed. I never even thought to get up and get out of the house.

Enough
One day we were set to go vote and wanted to walk to the poling place. I couldn’t make it. Walking around the mall was impossible. I felt like I couldn’t even breath!
I said NO MORE.
I started by eliminating sugary  stuff from my diet and made small changes at a time.
I began walking our puppy then started training hard at home. I got off my medication, and went to more holistic/supplements. I began immersing in ways to improve my health as well as my physique!

I was happy to get back to training/coaching  and we reset our priorities. Rob and I had lost 100 pounds between us.

Moving forward to success:
Fast forward: I moved on to competitive body building and am so happy!  My studio has over 100 clients in lifestyle training.I have amazing online clients and  I have a figure/bikini team of like minded, strong women who believe that you can be healthy and compete!

I will never judge someone for their journey. I believe we all can eat well, train hard and be healthy!

I am 50 years old and my doctor told me my tests  results were amazing. She said “I’m freakishly healthy”.  I actively  strive to be healthy, strong and yes.. have a competitive physique.

I want you to know that my coaching comes from the heart. I care but I’m tough. I want my team to succeed because I believe in them! We all have work to do! We can be examples for those around us!  Keep pushing hard! We never give up, right!?

t

Competition 101: Facing doubt

hurricane
If you ever think or feel

“I’m not going to make it”
“I’m not changing fast enough”
“I won’t be lean enough”

You are normal. It’s ok! Don’t let doubt overwhelm you! 

I quit 3 times in prep. My 5 week out mark is always my worst. I  am 5 weeks out. I just hit milestone goal in my prep and immediately threw myself under a bus. It’s almost funny how I always self -sabotage and get down on myself at this point.

trust
Trust the process. Don’t give up

Three weeks out is another hard time. Suit arrives . Never fits.  I know I’m not going to make it.Crying crying then I pull it together and ROCK OUT with a vengeance.

I always make it. You will too. Everyone who is on stage has doubts.
They don’t weigh you on stage. You will be lean enough. You will get you there.
Skip over those doubts and know that you are going to be spot on. Visualize your success!
Every aspect of it.  When you step off stage, you will have done something very few have done!

For my clients..Believe me.. if you are worried, I’m on it. I will adjust you so we are on point every step of the way.

Trust this process.. cliche but real.
Your job now is to focus each day and bring your best! I believe in YOU.
You have this!

t

Show Updates: I’m in prep!

me1
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: Master your prep mindset

britprep
If you have been training hard and have a show picked out, you will be starting your “prep” about 12-16 weeks out from your show date. Perhaps you are sick of feeling fluffy and ready to get lean! I get that!! This is very very  exciting. It’s mind blowing how quickly things just got real.

You are officially just weeks away from stepping on stage! OMG! 

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 tried to do with more purpose. I worked hard in off season to bring up lagging parts, improve my physique each time. Prep was 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’ve had coaches in the past tell me to  go eat whatever I wanted right  before prep  because it’s the last meals I would get for 16 weeks. I hate starting like that. I’m immediately feeling deprived and my focus is on what I am going to miss out on, not what I’m gaining. I do not ever want to start prep, bloated,  and mad at myself for a “sanctioned binge”.

Going straight from several dessert runs to turkey chicken and fish effected me negatively. It reminded me of all the “I’ll start my diet on Monday so I may as well eat everything I want” experience.  This is NOT how I want to start an competitive training schedule.

me

How I focus
I choose to start my prep in a positive mental state..

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 one of my  preps,  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 a real  challenge 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 to take some time before you begin your prep and make peace with the next part of your journey. If it’s your first time, you can benefit from adrenaline prep and strategies!

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

Your next level self

every
Do you every think about losing weight?
Getting lean?
Seeing your abs?
Getting healthy?

What does it take to get that?
It takes a whole lot more than you are doing now.

Sorry if that sounds harsh.   You probably want to stop reading now!
Hear me out.

I’m a comfort zone person. I actually dislike change. I’m not thin, I’m not athletic, I struggle with binges, I would sell my soul for cupcake icing. I’m never ever freaking satisfied with my physique. I never have been. I just never could find it within my self to master the stuff that held me back.

I have never once minded working hard. I will kick azz at any time or place.  I just never worked hard enough on the things I needed to change to reach my goals. That would have meant leaving my comfort zone!

Mastering the stuff you are no good at
I’m going to get to the point.  There is something you don’t have the skills to accomplish the goals you want.  There is something that you haven’t put the time /effort in. You have made excuses as to why you can’t do it.
In your heart, you know what it is. This is the time to stop making generic resolutions and focus on that issue.

For most of my clients and myself, it’s the food.  Studies have shown that more people would rather learn to do their taxes than ‘learn’ how to eat for their physique goals.

What is it about the food? Do you suffer from FOMO? Fear of missing out?   Sometimes clients tell me,
I want to see my abs, I need to do more ab work.
Once again, trying to throw the same old solution that hasn’t worked thus far at the problem.

My answer:  You need to get your food right.
You know in your heart that abs are not going to show up while you are posting giant margaritas on Facebook. You have to decide that mastering your food means that you will get what you want and you will give up giant margaritas to do that.
Fear of missing out on all the good food?  Sure, but is what you are doing making you happy.  Are you riding the same hamster wheel year after year because you can’t quite commit?  If your commitment is to over eating
and complaining about being overweight then you have accomplished that goal. That’s not even funny. Move forward past that. That stuff is always there.

My blog is filled with strategies to help you have the things you love while you are getting your physique on point. The hard part is the actual  commitment to the project.

Arbitrary goals: meh
The most wishy washy of goals is the “I want to lose weight”. Whatever.

Ooo. my mom bought some keto stuff and lost 10 pounds without even exercising.

She gained it back right away plus 8 more.
Try to understand that no changes were made. No next level was present in this. It was a restriction, with a fast track back to old habits which we all know keep us in the place we are unhappy. Same level, same results. Year after year. Decade after decade.

never
Never give .up

POSITIVITY
Listen.. I have been the worst at beating myself up when I ‘fail’.  I will throw myself under a bus.. over an extra cookie.  Here’s some truth bombs for you. Nothing grows in shitty soil.  I said it.  If you are trying to harvest a bounty in a junkyard, it ain’t going to happen. We have to start being kind to ourselves as we take this journey.  We must be willing to know that change will come when we understand where we need to change and try new things to problem solve.  Do you see what I’m saying? When it doesn’t go the way we like, we can use that information and learn from it.  We can use it as data.
We can wake up tomorrow with a new plan.

Life sometimes happens and we aren’t perfect. It’s fine. We can look forward, not backward. Beating myself up never made me better. What makes me better is understanding.

Hack:  in the last 37 years of clients I have discovered (myself included) that negative self talk is swirling the drain as we head toward self abuse. WHAT?   Have you ever thought “I’m my own worst enemy?”  I have.  I’ll find the sneakiest ways to self abuse.  I ate a pickle off my show prep and beat myself up like I was the worst on the planet.

I am human and I have added those macros to my tracker. I will plan my snacks out so I have some good options and not let myself get so hungry.

That was 100 x better than “You are a piece of garbage who will never look good on stage and everyone will know you suck.”.

Wow.. that was heavy.. right?

Perseverance/ consistency wins.
As you being to learn to master the skills that will take you to your next level, you will
flounder
be sore
mess up
be frustrated
begin to see change
feel proud
mess up
want to give up (trust me)
keep going
because next level YOU is never a straight shot to success. 

success
I think my success should be a straight shot to the sun.. just sayin.

Striving for consistency over perfection is key in your next level journey.
Create a plan and manage that for the 18 hours you are awake.
If you falter, so freaking what! Move on and start the next day with the next level mind set.
I’m telling you that you can have what you want if you get out of your comfort zone!

PUSH
I have done more in my last 6 years than I ever thought I could. I have mastered so many aspects of food. Those things drug me down in my life so many times. You have no idea.  When I find myself back in those places where I’m not my next level self, I have to remember that now,  set backs are temporary. That is a huge part of being your next level self.  You can rely on the fact that you  have it within you to move forward.  When you uncover your next level YOU.. the possibilities are endless!

 

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

elf

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.
383
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.

Secrets of why you can’t keep your weight off

Restrictive diets work.. temporarily
Restrictive diets work.. temporarily

Fact:
Everyone is looking for the ultra quick fix for weight loss.  Diets by nature are restrictive.

Here are some of the ones I see  online.

No eating after 7pm
No carbs
No grains
No fats
No fruit
All juice
No juice
All fruit, veggies , no protein
All protein, nothing else
Fasting
Eating only baby food and less than 500 calories a day
No sweets, no processed food, NO no no no

FACT:
To put it in very simple terms:
To successfully lose weight, you must be in a calorie deficit.
So by default, if you eat less food, or burn extra calories  you will lose weight. Simple right???

Then why is there still a 60+ percentage obesity rate.

Quick fixes sell
This is nothing new.  Since the dawn of time, people have been looking for the magic pill for weight loss.

The problem is that restrictive diets are ‘restrictive’. Science tells us  that people who lose  weight on crash diets, will gain the weight they lost back and more!

You have an over 80% chance  of gaining more weight!

Did you need science to tell you that?  Everyone knows someone who has lost and gained at least once!
kirstie-alley-people-cover

As a competitor who has done the normal Bro-science prep, I can assure you this is real. The interesting thing,
which I now consider data, is that upon regaining 15 of the 20 pounds I lost, the fat came back placed differently, and it’s tough to get rid of!

Basically, if you restrict yourself and then go back to  to the eating habits you had before, you will rebound.
This is a post starvation rebound.

Socially, it’s grueling
tup

There is something to be said about the un-socialness of restricted dieting. Friends get fussy if you aren’t eating or drinking with them.
Some people get judgey with you while you are dieting and going places socially is, sometimes, too much temptation.  We often see clients fall into the “Screw it!” mentality and eat more food and drink than they would have if they just allowed themselves to eat well.

What else?

_hyper__027
Another reason why restrictive diets aren’t effective for permanent weight loss is mental. If you are told you cannot have something, isn’t that typically what you really want?   On my last prep, I stayed up at night pinning recipes of sugary desserts and treats to binge on post show. I had dreams of vats of cake icing.  The first thing I ate after stepping of the stage was a pound of Birthday Cake Fudge that had more butter in it than I would eat in a year.  I don’t even remember tasting it!  So when you throw the baby out with the bath water.. the baby is GONE!  Buffets here we come!

Metabolism
Another reason, restrictive diets fail is metabolic adaptation. You metabolism isn’t static. Every time you put yourself on a restricted diet, your metabolism adapts to that amount of food for survival.
If we are eating so much less, we must be starving!  After you stop your diet and go back to your old eating habits, you will gain because you are now in a surplus of calories from where your body has adjusted.

So which ‘diet’ should I do to lose fat and keep it off?”

Any diet that you can see yourself realistically on for at least the next year is the one you should do.

Consistency is your greatest ally in the fat loss endeavor.
Stopping and starting diets,  starving  followed by binging  these things lack consistency.

I have learned a great many things following the process of competition prep and Flexible dieting.  Things I swore by, I no longer hold to be true.

Flexible dieting works for me and many others, to help them get off this roller coaster. Eating foods that satisfy your nutritional needs as well as your mental ones is quite liberating.  Flexible dieting means no food is off limits.   While I cannot eat a whole cake, I can certainly be accountable for a piece if I want it.

I am finding that meeting my nutritional needs with food I like makes me feel amazing.  Being ‘perfect’ on flexible dieting isn’t the goal.  Being consistent is the goal and it’s not that hard.

Long term, we can expect that by eating well, training hard we can expect solid body changes for the better.  We must be willing to work toward long term goals as well as our short term ones.

If you need help with your macros or workouts,  you can contact me here https://www.formstack.com/forms/?1784339-lO8cLAnEsY