Talk me down: Trusting the process except when I don’t

so that means..
This is  as real as it gets!
I’m not so different than most of my clients. I like instant gratification. I spent most of my life searching for the new
diet to solve my problems. I grew up with a mother who weighed every day and celebrated the end of  our numerous diets with cake. (She did.. I’m not mad at her.. I like cake). Learning a new lifestyle is hard!

I take on clients who are like me, because I understand.  We are smart women and we try to be logical because of the science but sometimes it is so hard  ‘trust the process’.

What does that even mean?
Fat loss by eating food and training hard to create a body that is both healthy, and esthetically pleasing to us, is not the same as watching the scale numbers plummet because you malnourish yourself.

Truths
Let’s face it,  our nation is fat.  Diets don’t work. We are knee deep in ‘fat acceptance’ campaigns and yet, everyone is looking for quick, permanent weight loss.  We have gained and lost so many times that we have set up automatic emotional responses based on scale numbers!

More truth
This
 process is not A to B. It’s not linear. It’s not happening overnight. It’s not. It’s just NOT.

Perspectives?
I love the idea that people devote  4 years to get a degree to better their life. They will put their all into that but when you ask them to dedicate more than 3 months to a fitness program, it’s not fast enough to undo years of unhealthy habits.  They want thin thighs now. I do too. See what I’m saying?

The process
…We must to eat to get lean.  We will need to make sure we are fueling so our body knows we are no longer starving. We will eat to build sexy, lean muscle so we may be lean and tight and healthy But yet…

Eating is hard?
It’s not hard. Your body wants fuel. If you snack on candy for the first 5 hours sitting at  your desk,  you are going to be  hungry.  You have provided your body with no fuel. But sitting down to eat 25 grams of carbs and 25 grams of protein for some reason is unmanageable.  It’s  “too much food”.  Real food is satisfying. It makes you full. You must eat and you must accept that this is what you are doing now!

My client trusts me! She lost around 10-12 pounds. :)
My client trusts me! She lost around 10-12 pounds. ūüôā
One of my lovely clients let me share her progress pics. This is not quite 4 months and she has lost a 10-or so pounds.
We aren’t weighing right now. She is in smaller clothes and rocking her favorite jeans she hadn’t been in for years.
I gave her more food recently and she got smaller still. She has been consistent on her food and workouts.
This is a real trust the process success story.  She now lifts heavier weights than I can.  She is coming in leaner
and tighter each check in.

Here’s is an update!

Size 8!

 

But the scale….
My client lost weight but she looks like she lost so much more than she did!  So let’s take that out of the mixture and focus on the work.
Embrace it.

Non scale successes are abundant when you trust the process. Being smaller, tighter, leaner will happen because SCIENCE!
Strength gains, more confidence, better health, less medication, better sleep, stress release, wow!

My clothes are too big but my inches aren’t changing!
Something inside of us seems to want to seek out the negative.
Last year, had a client who trained with me for 3 months. She lost a little weight but when we measured her hips they had stayed at 36 inches!  She was furious!  I asked her about her clothes and she said “I’m down 3 sizes but these inches are unacceptable.”.  We took pics side by side and discovered that she had gone from a flatty patty booty to a popped out booty  with narrow hips.   Three sizes down but yet.. her measurements  were the only thing she focused on.

We do not gain muscle at the same rate we lean out. Sometimes, it’s two steps forward and 1 step back. Sometimes things shift . Sometimes, life makes us puffy. Sometimes our bodies hold and hold and hold and then we whoosh! Sometimes, we have to look beyond numbers and get a bigger picture of progress and success.  Focus on the things that are changing and not the things that aren’t.

So today..Remind yourself  as you hide your scale that your dedication to your overall  well being, will give you what you want. We must put panic, negative thoughts aside and bring our best every day because while we struggle to ‘trust the process’ sometimes, we  could possible enjoy it.

No Scale February Challenge

SE

Omgoodness.. every day I get email after email about the scale!
Stop with the scale already! I¬†totally understand¬†but it’s time to get over it!

The scale is not an accurate representation of body composition.

Oh,. remember last week when this happened to me?

3 weeks difference with no change on the scale.
3 weeks difference with no change on the scale.

In case you missed my last two years of blogs about why the scale is¬†dumb and if you¬†have too many committments¬†to go look them up.. here’s a recap.

1. Water will show on the scale. Six ounces of water “can” show up to a pound on the scale. You body is made of water so figure that out.

2. Eating carbs puts moisture into the muscle (good thing). See number 1.

3. Hormones will make the scale shift.

4. Your body weight fluctuates on the scale up to 6 times daily.

5. Biggest Loser weigh-ins are TV! They are dehydrated, they pee blood and have kidney issues from sitting in saunas for 4 hours a day. This is NOT real.  You need to eat and train to lose body fat! Science said so!

Science:
To gain weight (fat) you need a surplus of calories and 3600 calories will equal a pound.
If you want to lose weight (bodyfat) you will need to be in a deficit of the same 3600 calories. (less food or exercise ) Calories matter.

So having some salt and gaining 3 actual  pounds is NOT possible.

NO SCALE FEBRUARY CHALLANGE
My goal for this month is to create “No Scale February” or “Self-uary”.¬†¬†

This challenge is very simple to do. I wonder how many of you can complete it without cheating.

1. Begin with a set of selfies or have someone shoot your beginning pics.  Front, side, and back shots are best!

2. Measure your waist, hips and abs and write that down.
If you need help with these things visit my “How to measure tutorial”.

3. Commit to your macros and your water each and every day.

4. Train 4-5x a week consistently.

On February 14 and 28 repeat numbers 1 and two.
You will use your collage app to see your side by side comparisons.
We will check back with selfies at the end of the month for results.

Results:
If you are see your body changing and your clothes are fitting better, what difference is the scale?¬† No one ever, at any time will ask you what you weigh. No on stage,¬† not on a date. It’s not important. It’s NOT important.

Rules:
You must NOT, no matter what.. abandon this challenge. If you binge drink on Mardi Gras, get right back to your plan. If you eat candy Valentines Day, get back on your plan.  No scales, just day to day successes.

My hope is that without the stress of the impending weigh in you can focus your energy on positive steps toward your physique goals.

Challenge ON!

If you still don’t know about the scale.. read my posts here

If you want me to see your selfies for accountability: You can drop them here.

Come Sweat with Me at Lululemon

come sweat with me!!
come sweat with me!!

 

Hey guys!! This  Tuesday, February 3, I will be training at the MotherShip, Lululemon in the Central West End , St. Louis.

I am so honored to be a part of Lululemons, Tone it Tuesdays!!

We will begin at 7:15pm and rock the most fun workout humanly possible.   Mats are provided and you only need to bring yourself!

Come early and see me in the store. We’ll buy some pants!

Space is limited!!¬† Sign up here. IT’s free!!

Show update 21 weeks out

arkansas
First of all.. picked my shows. If I’m ready, my first is June 20, 2015 in Bentonville, Arkansas.

Starting the cut
I have struggled with binge eating after my last show in June.¬†¬† If you follow my blog you know this.¬† I rebounded from my Bro diet hard and¬†ate ¬†some great food. I added muscle too.¬† I got some great lifts while I was getting fluffy. No apologies. I’m fixing this problem. It’s a journey, for sure!

The process
I began a slow cut January 1. I made a change to remove most processed foods like cookies and candy, pastries because I was being triggered by the sugar.¬† I¬†am NOT¬†on a a bro diet at all. I’m simply eating more whole foods and enjoying things I KNOW I would¬†have ¬†never gotten to eat on my Bro-prep.¬† IIFYM¬† Tracy Style.¬† I’m ONLY using processed sugars around my leg workouts and eating things that are not triggers for binges.

My Goal
My goal¬†was to cut 1 pound a week until I’m 10 pounds from show weight then start my official 12¬†prep-whenever that would be.

In my mind, I’m 20 pounds from my show weight right now. 153.

I started January 1 at 157 and dropped immediately to 153, then 152, then back up to 153, where I have been for 3 solid weeks. EVERY SINGLE DAY!

My beginning macros were 1800 calories and we upped them in week 2 to 1900 and I’m at about 200g Carbs per day.
I’m not carb cycling.¬† I just want to eat well¬†and not binge and I’m doing great on that!

FRUSTRATED!

I was very stressed at the scale! I was contemplating adding more cardio! Hey, my FitBit said I should have lost 3 pounds a week!
My head kept saying, cut back,  cut carbs at 21 weeks out!  I was seriously freaking because my plan was NOT happening.

Fortunately,  I had taken  my beginning pics  on January 4. I hate these with all my heart!  UGH! Fluffy but determined!

3 weeks difference with no change on the scale.
3 weeks difference with no change on the scale. Left side is 200g carbs a day. I added more food to see what would happen.

I took the next set January 24. I just woke up no spray tan, no pump, just 5am -me.¬† I like these!!¬† I know I have miles to go in 21 weeks but I’m encouraged!¬† More food!

Flex prep!
There is not one other person in this world who cares as much about my health or show prep than me. I will do what it takes to
flex prep properly. If I can’t¬†compete until later, I’m ok with that!
I’m¬†¬†100 percent responsible¬†here.¬† I will be successful! Yeah,¬†I said it. No one would be as anal as me about this!¬†¬† After 2 eye diseases, I’m doing this right.

I’m actually ¬†not scared. I will reach the stage without starving, or burning off my glutes with hours of cardio. I’m only doing 2 x 15 min HIITs right now. I’m lifting heavy 6 days a week. Changes will come later¬†as needed.¬† Stay the course and eat.

What I learned :
With my past¬† Bro preps (low carb, dangerously low fats) the scale moved.¬† I’m eating more carbs now than I ever had before.¬† By nature, the scale will be inaccurate because of the carbs.
I expect it to move eventually. I typically hold for a bit then drop.
However,¬†the scale is not going to be the determining factor this¬†prep.¬† I will be leaner for my shows, but I won’t be hungry and ready to pass out on stage again!

So that’s the long¬†update for today!!

xoxo

Friday Strategies to Avoid Weekend Binges

Today sets the pace for your long term success!
Today sets the pace for your long term success!

It’s Friday and you have done great all week!¬† Today is the day to set your plan for the weekend.
I know many clients tell me they do great during the work week but find themselves straying from their macros or all out binge eating/drinking on the weekend.  You must NOT continue to do this!!

Our bodies can store an unlimited amount of fat. If you are on pointe during the week, you need to continue that without fail on the weekend.  This is when motivation steps aside and discipline needs to be front and centered.

Let me tell you.. if you are cutting (active fat loss) YOU MUST end up your week in a caloric deficit.  If you have done well all week but eat enough over the weekend to put you in surplus, you are going to be bummed!  You are also going to be bloated and inflamed and you could look up to 10 pounds heavier from a binge!

Many clients who are NOT seeing results are faithful to their food plans but derail every weekend. It’s a continual hamster wheel of frustration, and it’s real. Every macro matters.

You can begin your weekend with abandon and end it with remorse.¬† Monday morning comes and your check in is not what you wanted. This leads to negative self talk and over training to try to ‘make up’ for what you have done.

This weekend you put a plan in place. You know what your events are, right now!  Sit down and create and actual plan if you are concerned you might derail.

Lifestyle clients and Flex competitors alike can be successful IF you have a plan.
Leave NOTHING to chance!
Monday morning you will wake up feeling successful and proud.
You can do this!

xoxo

Smart girls tips to being successful resolutioners

Every January, a gazillion people rush the doors of gyms everywhere. These people are¬† called New Year’s Resolutioners.¬† Every year, 2-6 weeks later, many of these resolutioners quit and become a statistic in the game of fitness.

If you are thinking that this is going to be your year to get fit, I am going to tell you exactly how to be a success and not a NYR statistic.

TIPS
¬†Start Now.¬†¬† It’s just a few weeks before the new year. However, letting everything go because you are starting in January could result in an extra 7-10 pounds through the holidays.¬† Even doing some workouts will help keep pounds from creeping up during party season.¬†¬† Another great reason to begin now, is that you¬† can start the new year with a few pounds lost!¬† That’s motivation!

Ok.. so you want to  wait until January to show up.

1.Make a plan:

Smart girls have a plan of action!
Smart girls have a plan of action!

Make a plan based on your goals. Start with specific short term goals.
WRITE IT DOWN!
Example: I will be 1 size smaller by¬† Valentine’s day.
An arbitrary goal such as “I want to lose weight”¬†is not the way to go!
Small, achievable goals will always win.

How will you execute this plan?
Be specific on how you will do this.
Write it down!
¬†“I will go to the gym 4x a week after work”

How will you execute that plan?
“I will schedule my workouts like meetings.”
or
“I will get up early before the kids go to school for my workouts.”

Stick to your plan no matter what. Your goals are important! And for you moms out there with a busy schedule, remember this.
“If mama ain’t happy, ain’t nobody happy.”

Create a habit by creating a visual.
It takes 21 days to create a new habit.
Set your self up for success by creating a visual to get you through your first 21 days.  I, myself, use a spread sheet to track my progress.
This visual was created by one of my clients! It’s awesome!

My client created this awesome visual.
My client created this awesome visual. Yep, it says no drinking for 21 days.¬† Here’s a secret, that will REALLY help!

TIP: Selfies: Start your program with selfies!
Everyone needs to take some rockin selfies so you can see your body changing.¬† If you don’t know how to do it, check out my tutorial.
Set up your selfie day each week. I always shoot on Friday. It’s not right after the weekend! I am accountable each week and look forward to seeing changes.

Yes, I take them too. I have to be accountable!
Yes, I take them too. I have to be accountable!

TIP:  Work on only 1 day at a time.
I’m telling you from my own personal experience, long term goals are overwhelming. I am very focused on what successes I can have today.
If I don’t¬†get¬†something right today, it’s ok.¬† I will try again tomorrow.
Soon, I have strung together many successful days and THAT  is how you get to your goal. 

TIP: Stop trying to be so perfect all the time.

You don't even have to try!
You don’t even have to try!


Getting in shape is not about being perfect all the time, it’s about being consistent.
I have seen clients do great for 6 weeks and one slip up derails them for 6 months. They throw the baby out with the bath water over one ‘misstep’.¬† Well.. there are no missteps. This is your life. You are eating food, eating well and taking care of your body.¬† Count your successes and stop adding up your failures.¬† You can have, exactly what you want, but you have to stop beating yourself up if you can’t be perfect.

TIP: Stop punishing yourself
I just saw a thread on FB from a girl who created all kinds of punishments for herself for when she strayed from her meal plan.  That is just so wrong!
Food is NOT bad. Exercise is NOT punishment.  If you are so inflexible with your meal plan, that you willingly punish yourself for straying, you must change your mindset. Negative reinforcement will NOT help you be successful. Please, do not start down this road!

911:  what if you feel like giving up?

No Results:Not seeing immediate results can be a huge frustration for people starting a new program. For fat loss, you should not set up to lose more than 1 pound a week.  Setting your goals up properly will help you keep your head in the game. If you are looking for starvation, low carb or otherwise immediate results, you are going to rebound and regain more weight.  So put that out of your head. Namaste. This time you are on a path to solid weight loss with real sustainable results. Slow and steady wins this race.

Time excuses are real, but you have to problem solve them out the same way you do any other problems.  If your sink needs fixing, you will for sure problem solve that. So why would you let something get in the way of your health?

Other Excuses: Stop finding them, stop allowing them to be the reason you don’t get what you want.¬† If you have small children, find a gym with child care.¬† If you have too many things going on to train, you are out of sync with your health.¬† There are people who are just as busy as you who find time to train. Find some balance!¬† Ask for help, problem solve and get what you want. You can do this!

Smart Girls top 10 reasons for ditching the scale

fire

“I’m a bikini competitor. I feel leaner and look better but the scale!!!”
“I’m in prep but the scale isn’t moving”
“I’ve been dieting but the scale went up 2 pounds”
“I’m on the plan but the scale isn’t moving, should I drop my calories?”

Do you weigh yourself and find that you your mood changes based on the numbers?
Day after day, I hear this from my clients!

No one weighs you on stage, No one weighs you and judges you in your normal life.
You must get your mind set correct if you are going to be successful here!

If you grew up looking to the scale for reinforcement of your total skinniness¬†, the scale will let you down every time!¬† Here’s what I have to say to you because I care, but mostly because you are SMART and won’t be falling for this crap any longer.

YOUR MAMA
10. Understand that your mom was WRONG. Getting on the scale every day
“just to keep things in check.” is not real information.¬† Water, hormones, sodium, the wind blowing sideways can alter the number on the scale. It’s NOT accurate.

YOUR SCALE IS A FRENEMY!
9. If you can move your scale to another part of the room and you weigh lighter.. um… NO. I always feel better but it’s not real. Just the same as if you step on it more than once and it’s either heavier or lighter.. toss that scale. This is doing you no favors unless you like fake friends.

YOUR BODY HAS WORK TO DO SO QUIT COMPLAINING THAT IT DOES IT.
8.¬†Your body ¬†can ¬†normally fluctuate up to 6 pounds a day, just by normal daily functioning. Digesting??¬†Nourishing, flushing..¬†and if you hydrate.. scale up…Go pee, it’s down¬†¬†Eat food.. lawdy don’t get on the scale after a meal…¬† Whatever.¬† Let it do it’s job!!

7. WATER IS THE B THAT COMES BETWEEN  YOU AND YOUR SCALE.
jug
7.  Water will mess you UP!  Six ounces of water can show as a POUND on the scale.
If you are bloated, or dry, it will show.¬† Think about boxers who sweat for hours just to “make weight”.¬† Are they truly lighter or just dehydrated. That’s not accurate?¬† So now it is actually JUST A NUMBER¬† (ps. drink your water.. 1 gallon spring. I said so).

6. FLEXIBLE DIETERS EAT CARBS BECAUSE YOU NEED TO EAT THEM!

abs
You do not get the luxury of building lean mass without a surplus of carbs. If you have been starving yourself
then begin to eat carbs stay off the scale. Carbs by nature pull moisture into the muscle. Dry muscles don’t grow. It’s science.¬† You will have more muscle, but be leaner, and smaller so eat and get lean. The scale is for chumps.
Oh, my client Jax,above, reversed up to almost 400g carbs per day.  She did most of her 12 week prep there. Last 2 weeks over 200g carbs a day. Who cares what the scale said. Ripped.

CELEBS STARVE BECAUSE THEY ARE PAID TO SO THEY LOOK NORMAL ON HUGE SCREENS.
ugh
5.People magazine¬†shows me how to be¬†movie star skinny.¬† Weighing less doesn’t mean you look good.¬† I SAID IT.¬†Starving to say “I just want to be skinny” means that you have no muscle tone. It means that you are going to look drawn and crackly. Muscle is the fountain of youth.¬† SkinnySkinny= metabolism is crap.¬†Having muscle, your metabolism is like a rocket ship. That real housewives, skinny scare crow look is not cute.¬† It’s’ yucky. People magazine is the first to turn on you too.¬† “Look how skinny SHE¬†looks!”, then 2 years later, “Look¬† how fat she is.”! Stop listening to People Magazine.¬† Kardashians are NOT role models. PS. Many Hollywood leading men are dwarfs so actresses have to be tiny. That’s not YOUR world.

SKINNY FAT MAKES ZERO SENSE.

skinnyfat
4.¬†¬† Well, you low carbed it up or lost a bunch of weight but did you lose muscle too? Did you regain your weight right back with some extra pounds?¬†¬† Have you done that more than once? Crash dieting to see a ‘certain’ number means you’re going to rebound hard!¬†¬† No one has time for that!¬† Adding muscle will ensure you keep a youthful, healthy, supple body and you can eat without fear of gaining! Muscle = awesome metabolism.

CHANGE YOUR MIND, CHANGE YOUR PHYSIQUE

My results with my meal plans and supplement stacks.

3  Change your mindset first.  Pitch your scale and look in the mirror.  Track your own progress with selfies.  Each week you can ascertain if what you are doing is working or you need to tweak.
Once you are free from that number, you are free to lift weights and get smaller. Clients who FREAK out and run back to the elipitcal have a great surprise when they realize that they can lift heavy and burn more calories and body fat. They will look better and rock a tight bod.  Selfies will reinforce progress!! Do IT. Say no to the treadmill.   Lift heavy 4-5 days a week for 45 min. Do it.
I said so.

THIS IS SCIENCE. QUIT PLAYIN LIKE YOU KNOW MORE THAN SCIENCE.

bodyfat
2. Muscle doesn’t weigh more than fat. One pound of muscle or fat is still a pound but, that pound of muscle is smaller and TIGHT and more DENSE .¬† Girls who are smart enough to WANT to gain muscle will win because they will slide into their clothes like they are dipped in butter. Muscle burns more calories than fat!
body_fat_comparison
When you get on the scale and see that you are the same or higher weight, don’t complain¬† because, girl¬†you are now¬†rocking smaller pants.

YOU ARE SMART AND YOU ARE WORTH MORE THAN A STUPID NUMBER.
beautiful
1. The scale doesn’t determine your worth. If you look at your body as a sculpture. What would you like to fix?¬† Having belly fat doesn’t make you less of the amazing person you are. But if you have belly fat and want to fix that, stop making it personal. Problem solve it. You figured out how to fix a leaky faucet.¬† It wasn’t personal.¬† Neither is the work you want to do on your self.¬† Numbers, are just numbers, inaccurate or accurate. who cares.¬† You don’t win an award for numbers on the scale. It has NO effect on who you are.

Ditch your scale. Get your food right.  Train hard with heavy weights 4-5 times a week.
I can help you if you need assistance in any of these areas!!

2015 improvement season begins

This is one of my glute workouts.¬† It’s a pretty intense workout, done on a Smith Machine.

My off season has begun!!
Off season is a term that body builders often use to signal the end of their competition season.
You see, in off season it’s time to grow some fantastic muscle and to do that, you have to eat!

My philosophy is my own on off season.  I think there truly is NO off season.  I need goals in front of me.
I enjoy this sport and I learn something new every day!¬† So.. no.. no real ‘off season.’¬† I call this improvement season.

My last three weeks were about making decisions about my new goals and one of my giant goals is to change the way
I  eat.  I did my last improvement season successfully with IIFYM (if it fits your macros).  My goal is to be in prep using the
IIFYM plan as well.  I have increased my food and let me tell you, I am so happy to be eating on my macros again. My lifts are
much better this week!¬† I am no longer in a ‘cutting’ phase.¬† I’m 7 pounds over my stage weight.¬† I hope to add more muscle, but¬† I’m
proceeding with caution as I add more carbs and calories to my plan.  I have time!!!

I have lots of work to do on my glutes as well. I did have some gains last year, which makes me super happy!
But.. you know.. gotta grow some booty.

Booty, Booty, Booty!