Increasing intensity and results

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“I workout at home. I am not buying any more equipment. How do I make the workout harder?”
“The workout my coach gave me is too easy.”

So let’s dig right in and talk about your workout and the effort you need to apply to it. For amazing results, it should be intense.  That means you should have laser focus and give 100 percent effort to your sessions.

We often see clients walking through their workouts with a very lacadasical pace.

Last week, I got a check in from a client who said “I need harder workouts”.
If you have ever thought that.. you need to work harder.  This is on you. I can give my clients a series with 5 pound weights and I anticipate they will kick their own asses with that.

I will give you some really nice ideas here now to increase your intensity and raise your game.  I’m throwing shade on that last check in..  Work harder!!  I’m squeezing so hard here.. RARRRRRRRRR
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Ways to increase intensity:

Lift heavier:   I gave Mary Beth 3 sets of 10 reps with her bicep curls.  She’s been doing 8 pounds on those curls for 2 months.


Your body gets used to lifting a certain amount and it adapts.  So now you need to grab a heavier weight and push your muscle to do more.

Pro Tip:  Muscle engagment. Visualize that you are lifting 100 pounds on those curls and resist!!  Squeeze.  Visualize your muscles growing!!  Connect the hardware (brain)to the soft ware (body). Tell your muscles to grow!!

Muscles grow when they are challenged!!  We have to keep on the progressive overload if we want results so keep lifting heavier!! Look for increases in strength to let you know you are building!! YES.

More reps:  Our client said she’s not investing in more weights and the 10 pounds she has to use is all she is going to use. Hmmm..

I asked her to add sets.  Progressive overload is still happening by using a more volume training approach.  She can do 4 sets of 12-15.  I promise you, she will burn out and feel that fatigue!!  If you can’t increase weight.. increase reps.

Super sets:  This is a fun way to fatigue the muscle. Fun for who?  hahahah.. It’s a burn like none other.

Marybeth was given
bicep curls 3×10
Tricep kickbacks 3×10

So she can super set them

Bicep curl 10 reps
+
Tricep kickback 10 reps
3 sets

No rest between those two moves.  A super set is just putting two moves in succession.  You can super set anything together.  After she does her superset, then she will rest. Repeat 3-4 times.

Giant set:  adding 3 or more moves in succession before you rest. It’s often called a Circuit.

Let me be clear.. if you can do more.. do more!!  If you have energy for a second workout or could go take a class.. you did not do your job. You should be spent.

Ok.. here’s one for you..
Let’s say you are doing cardio blasts at home or the gym.  You are bored or just not feeling the effort is there. You can increase intensity in your basic movement by using the  STAR method.

STAR stands for
Speed
Tempo
Air
Range of Motion (ROM)

How to do this:  
Start with a very basic move.  Any one will do.
Round 1: do your basic move.
Round 2: change the speed (faster.. slower..  up to you)
Round 3: change the tempo.. to what? Doesn’t matter. Slow, fast slow fast.. just alter the tempo.
Round 4: Add a hop or jump to it!!
Round 5: See how big the movement can be!!
My video below shows this!!

My video shows a very basic movement. It can work with any thing!! You could increase the box height too.  You could use a ladder.. you could just do super basic movements on the floor like skaters or jumping jacks.  You could use a bosu too!

How to do this for cardio.  Set your timer for 30 seconds work/ 10 seconds rest.
Pick one move then do the STAR method. That’s 5 rounds!  Or do it twice!  Mix and match rounds.. you got this..

In your weight training, you can also somewhat modify this to your lifts.  Using tempo changes, holds, less rests, more rests, all create variance in your training. Our bodies need to be pushed.

One thing to remember, you  are fully in charge of the work you are doing.  So push really hard!!!

This is Baby Iggy. He’s very sure you can train harder. So go on and do that.

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WEIGHT LOSS HACK: STOP LABELING YOUR EATING STYLE

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The culture of diets is as hostile as the cult of fitness.  There is a mentality that says
“My way or the highway” .

“Keto is the only way to go. Low carb means you lose weight.”
“Eat clean to lose weight.”
“I only eat Paleo.”
“I don’t eat any sugar, ever. It will kill you.”

So may people go from one style to another style in search of the holy grail eating but they foil themselves because.. these things are NOT sustainable.

If you have fat to lose you will do so by being in a calorie deficit. That could be by
 burning calories, or in taking less calories.

The style of eating you do over all is not what makes you lose weight.

So listen,  I can understand wanting to  jump on a band wagon for lightning fast results.
I understand the desire to grasp at magic bullets, or extremes but let’s start here.

If these things (diets) were fool proof, we would not have an alarming obesity rate world wide.

But let’s get back to you.. I want to help you feel better about your food choices so let’s give up the labels.

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When you are thinking about all the food you ‘cannot’ have.

By nature, the restriction of food groups could trigger binges.
Have you ever told yourself, “No more sugar.” 
What is it you crave the most while on your new plan?  Sugar.
When we restrict ourselves from certain food groups, we are essentially, white knuckling our eating.  There’s no peace, there is militant, discipline and on the other side, failure if things don’t go as planned.

Keto: restricts carbs.
Paleo restricts Grains
Clean restricts “processed” food.
Competition Bro diet: No fruit, dairy, processed food.. good grief.

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By nature, restrictive diets limit food groups and therefore micro nutrition suffers.
When you are restricting veggies and fiber your body notices.  When you are restricting fruit, you miss out on the glorious nutrition of vibrant colors and sources of vitamins!
When you restrict all sugar, you have to remove pretty much everything fun because even frozen yogurt has lactose which is technically sugar.  Bummer.
Dairy can be a great source of protein!
Are you willing to let your overall nutrition suffer so you can  sit at the back of the bus with all the ‘bros?’

WHEN BRO DIETS MAKE YOU ILL

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By nature, labeling our eating style sets us up for failure and it’s not necessary.

This is the big one:   The eating disorder, Orthorexia comes to mind here. The clean eater, is terrified of eating anything ‘not clean’ or things that are processed.  What we typically see with the clean eater is frequent binges of ‘non clean things’ .  So basically, it’s not sustainable.

“I only eat clean, until I’m face down in a bucket of icing or doing late night at Denny’s after the bar.”

“I eat clean, gluten free.. but I love this craft beer and I drink Whey protein”
Both are clearly processed.  So it’s only clean because you made up that it is.

There is NO such thing as clean. Even blueberries are processed.

Why there is no such thing as clean
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We often see the ‘clean eater’ purchasing large amounts of “clean” food for binges.
“I can’t help it. At night I ate 5 RX bars. I feel so bad about myself”
“I can’t stop eating almonds from Trader Joes, they are clean but I can’t lose my belly fat”

IIFYM/FLEXIBLE DIETING/MACRO COUNTING
The problem with labels is.. what difference does it make?  You could stop labeling your eating style and follow IIFYM which could be done any way you like.

With IIFYM we are simply counting
Protein P
Fat F
Carbs C
and the micro nutrient Fiber.

All food has macros. All food.  You can find that information on the label or look up nutrition on sites like FatSecret.com
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We set your macros for physique goals .. whatever that is.  Then we eat them and stop when we are done.  We are not locked into to one style of food and each day we could enjoy variety as long as we are hitting our macros.  That mean..

The style of food that we like.. is how we should eat.

Your macros are not dependent on clean food, paleo or zero sugar, but you could eat them any way  YOU like.

If you find Dairy upsets your stomach but egg whites are ok.. that’s good!  You can choose your own adventure!
If you like a snack treat now and again and it keeps you from feeling deprived, you can certainly work that into your plan without it being detrimental to your physique goals.

If your doctor has asked you to limit gluten or keep your fats at a certain level.. that’s ok too. You can eat for your body, your health and your own likes!  You never have to eat food you don’t like.

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I like lower carb though.. I just do.

IIFYM doesnt’ mean you can’t eat toward your style.  Use your carbs for fueling your workouts and to get your fiber and veggie/fruit requirements.  You are not required to eat poptarts or high carb snacks. But you could.. if they fit your macros.

If you feel better on no grains, you can certainly make that work too.

If you don’t want sugar foods, or snack treats in your life because they trigger you. Maybe you feel better when you don’t eat food like that.. Maybe you just enjoy whole fresh fruits and veggies.. totally fine too.  It’s all about YOU.

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When you let go of labels, you have no fear of mistakes. You simply figure out how YOU enjoy eating and tweak to hit your macro/micro nutrient goals!!

There is much freedom in the ability to be consistent and live without the restrictions that diet labels give.  Being consistent is how you reach your physique goals.

Do you need help with macros or workouts?? Head over to my site LEARNIIFYM.COM

Roo Ferrigno eats her macros every day.
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How I stay motivated on my plan

MOTIVATION
Motivation! Do you ever start your fitness plan only to find yourself ‘lacking the motivation’ to continue?

Do you ever see the hard core motivation quotes that basically tell you
“Just Freaking DO IT”
“YOU NEED DISCIPLINE”.

What do you do when motivation fades?  Because it does!   Here’s what we do.. we go with what we know.  We do this, even when we know it doesn’t work.   We quit and tell ourselves.. We just can’t do it.

I have lots of tools to help you find your own path.  If you want to check out my other blog with lots of ideas.. you can go here. 

In this blog, I’m going to share how I stay motivated.


HERE’S WHAT  KNOW ABOUT MYSELF
I have an intense need for security and learning. Those are my top two ‘basic needs’. In my projects.. I use this to help me stay on track.

Do you know your basic needs? Game changer.. go here and figure it out!  

WORKOUT MOTIVATION

When I wake up each day, I scroll my IG feed for other fitness/pole friends. I am truly motivated by people who are already up and killing it. So don’t call narcissist on anyone who is doing gym selfies. I’m the person who gets hyped when I see happy people at the gym. I see new moves, new ideas and love to see if that’s something I can learn or follow leads to new information!!

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This girl is a huge motivator!

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Always, pay attention to the Rock!

 

CENTERING MYSELF AND MY DAY
 I spend a few minutes centering myself with the #spiritualawakening  . I need to focus each day on positives and healing and moving forward.  This is self care.

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WORKOUT GEAR

I like clothes. I choose my outfits and I go the the gym feeling good. I don’t schlep. It hurts my workout game.

SECURITY/RITUAL
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I have a ritual in the AM. I have my amazing prep pancakes because my hubs makes them for me. I smell them and we say “that smells like 1st place.. hahahahah”

I have 2 containers of oats under my prep table at all times. Those are security oats. We will NOT run out of oats.

HACKS
 My project/prep.. is only 18 hours. It only lasts for the hours I’m awake. I can do 18 hours easily. When I wake up the next day, I repeat what I did yesterday or tweak what I needed to change. I never get mad when I mess up because, I can readjust and go again tomorrow. There is not “fail” there is only learning/adjusting/tweaking.

One thing I do not do, EVER. Not allowed.

I do not make decisions about my day while I am lying in bed. If I want to skip the gym I only allow myself to make that decision after I get up and have a shower or coffee. Do I skip the gym? Yep.. Sometimes, my body needs recovery. Sometimes I can rearrange and do it later. My day is in my control but it’s NOT a knee jerk reaction to being “sleepy, crabby or unmotivated”.

One thing that happens to clients is they constantly throw the baby out with the bathwater. Oh.. I messed up well.. screw it.. I failed.. I’m out.. done.. I’ll find something new to do next week. I’ll try this and that.. but they dont’ NEEEEEEEED something new. They need to be consistent!!

Consistency is not for sale.


Everything we want is waiting for us.. but we have to discover how to motivate ourselves each day to check off the boxes we need to. Soon we have strung together many, many days of success and we are reaching our goals.

How do you stay motivated?

Here’s a picture of Mango and I. We know you can do it!
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IIFYM : Secrets to Staying on Plan While You Travel

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Guest Blogger today is Sleek Body Coach Tracy Collins.

When it comes to sticking to your macros while traveling—it doesn’t have to be a struggle… it is what you make it! Don’t let “ but..I travel” be an excuse!

Plan ahead
Before you leave, make the decision made about what foods you are not willing to bend on!

Think about how many meals you will need to pack per day. If you are traveling for business, chances are you know the name of the restaurant that you will be dining at. Pull the menu up online ahead and decide what you are going to have as your meal, or call ahead and explain you have special dietary needs. Don’t feel embarrassed, or ashamed! We have goals and we are sticking to them! Trust me, your guests will respect your decision.. heck they may thank you because now they don’t feel pressured to eat something that’s not on their typical menu!

You can stick closely to the types of food you are typically eating at home. Look for the hidden fats and ask them to be removed from your food.. example: filet, ask them to cook with no oil or butter, veggies ask them to be steamed, or no oil. Salads, really read the ingredients and review everything that it contains… think about your macros… if you don’t want it, ask them to remove it!
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Alcohol

Do you know how to accurately track alcohol?  

We all know the secret to this…and I have to admit, I’m not afraid to just stick with water and lemon, or a diet soda…However you know your macros. Go in with a plan! Remember, You don’t have to take your clothes off to have a good time!

You can stick closely to the types of food you are typically eating at home. Look for the hidden fats and ask them to be removed from your food.. example: filet, ask them to cook with no oil or butter, veggies ask them to be steamed, or no oil. Salads, really read the ingredients and review everything that it contains… think about your macros… if you don’t want it, ask them to remove it!

I most always bring a packets of oatmeal and make a protein shake as my pre-workout meal. If additional carbs are needed, I pack some dried blueberries or cranberries or other fruit. Most workout facilities have fresh apples available, (but don’t count on that).

My post workout meal is usually a shake and oatmeal again if a restaurant isn’t available. Starbucks has those turkey egg white sandwiches that are Divine! (There seems to always be one close to or in the hotel)

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Really, there are so many options and I’m always up for a challenge to myself. How can I make what’s available to me work! It’s like a game of survival… Could you do it?

The Hotel
Search for hotels that offer a mini-fridge and a microwave in the room. Most will bring one to your room at no additional charge or there is a community microwave is available. (However, the Kuerig in the room is easily manipulated to my oatmeal warmer). If I had to choose between the two, I would pick a fridge.

My co-workers know when we travel a gym is super important to me, so we always check it out online before we go or search for nearby full size gyms. Obviously, a hotel most times does not offer the same equipment.

If you need additional items or want something specific, plan to make a trip to a nearby grocery store.
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What to Bring?
All food is safe to bring on an airplane, it’s how you pack it that matters. TIP: if you have a suitcase that you are checking, pack your food in a insulated lunch box with an ice pack! It will be fine!

In you carry on bag, pack an empty shaker cup, use this as your water cup throughout the day… you will also get through TSA with it being empty. Once through security, fill it up at a water fountain, or most restaurants are happy to fill it for you with ice water. (I always go in showing a few bucks in my hand) 😉

Snacks: nuts, protein bars, carrots, hummus, rice cakes, almond butter (individual packets are available) lunch meat, protein powder, jerky, apples and other favorites of yours. (Yogurt is subject to the liquid TSA rules, but is available heavily throughout most airports)

In summary, don’t stress or worry, do your best.. and learn from each trip that you take!

Coach Tracy has openings for coaching!!  Check her out here

How to stay motivated on your fitness plan

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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.
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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!!

Fit Girl Food Hacks

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I’m going right in and tell you a few hacks that can save your life. Ok.. probably not really but you may like them.

STARBUCKS double shot:
Ask for either a dopio or Quad (4 shots omg) over coffee ice.
Add either Sugar free vanilla syrup or a splenda packet.
Add either coconut milk or almond milk or skim.
BOOM.. The drink that keeps giving.  The coffee ice is like “second drink”

Muscle Eggs
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Muscle Eggs is super popular among the fit girl set. I liked it when I purchased it. But.. I had a couple issues.  First of all.. the containers are huge and barely fit in my fridge. I had to keep the other ones frozen and that was tough because of all the halo top in my freezer. No room.  So there is that.

They are pricey which is fine because they taste great.. but I got bored!

Hack. I made my own.
Start at Costco or Sams and buy pourable egg whites by the case. They are between 6-8 bucks for a whole case of 6 boxes.  That’s a lot of egg whites.
You can use any sugar free coffee syrup for and mix with your whites.  You will have lots of flavor choices and won’t be stuck with one gallon of the same.
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You can drink Muscle Eggs and you can also drink pourable whites with coffee syrup.  You can mix them  into your protein shake to make it creamy. You can make pancakes or mug cakes too. You can go to MuscleEggs.com and use their recipes with your own concoctions!!

You can search for “Sugar Free Coffee syrup” and get lots of options.
You can also find them at stores like
Bed Bath And Beyond
Home Goods
Marshals
TJ Maxx
World Market always has a good selection.
Amazon is for sure going to have what you want!

Party time:
Order this and never look back.
Jordan’s Skinny Mixes are Zero macros. That’s P:-0  C0 F0
They are great! They are fun and exciting!  So if you have to be Faux Drinking, you can make this happen with club soda and some garnishes!  Take the macros for your hooch but at least you will be feeling sassy!
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You can search Jordan’s Skinny Mixers online to find them.
Bed Bath And Beyond has lots of amazing Jordan’s Skinny products

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Baby Iggy is not on macros but he’s super happy!!
❤ 

IIFYM 101: I don’t know what to eat

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When a new IIFYM client starts my program, I will typically get this questions.
“What should I  eat? I don’t know what to eat”

hmmmm..

Ok.. first of all the most important step you can do as a new IIFYMer is to  follow directions of the plan.  Our plan starts with three full days of tracking YOU.

I ask my clients to fill out their tracker with their normal food for 2 weekdays and 1 weekend day.   Looking at your normal eating habits is eye opening. It’s easy to tweak your food so it fits your macros.  If you toss the entire way you eat, and are searching for food to eat, you are missing the whole point of IIFYM.  EAT WHAT YOU WANT.

If you are low on fiber and protein, then you certainly can figure out how to add more of those. If your carbs and fats are way over, you are going to have to make some adjustments.  Simply cutting the serving sizes for overages is one way you can modify . Weigh everything in grams.
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The protein bar problem.

One client told me she was really sick and tired of trying to find a protein bar that would fit her macros for a snack.

“I need a bar that is 12g protein and 13g Carbs.  All the bars have 24g Protein and 26g carbs. “

Ok.. so she probably could simply use half the bar . Right?
Make it fit.

Don’t throw the baby out with the bath water!
Clients start this project jumping ahead to the middle instead of following our directions.
A huge mistake is to start with a whole new menu because you “think” you have to.

WE NEVER TELL YOU TO DO THIS. Success in IIFYM comes from the fact that you can eat like YOU.  The more it feels like  YOU, the more consistent you will be. Consistency wins over perfection.

When you want Qdoba.. add it to your tracker and make it fit.  You can use Fatsecret.com to find all kinds of food that you might like if you have a hankering.

Hacks:
AIM FOR PROTEIN FIRST.
Most of our clients come to us eating very little protein. They end up with 100g of protein left at the end of the day and no carbs or fats.

This blog tells you where to get protein  (feel free to also search “Protein” on this blog)

Add your breakfast first.  Most of us have a favorite breakfast so put her in there and let’s see how she fits!
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This is Ashley’s pancakes with Cinnamon and pumpkin. She tweaked her recipes so it fit her macros.

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Tracy topped her waffles with syrup and Sugar free Jelly.  Man I love her. She’s bomb.

Add dinner or Movie time carbs next
If you are fired up about Taco Tuesday,  then do yourself a solid and put those tacos in your tracker in the morning or the day before. We call this FRONT LOADING YOUR TRACKER.

You can eat the tacos YOU want!    Or what about Pizza!! Maybe you have a pizza craving!! Whatever it is.. put it in so when movie time happens you have your food accounted for.


Fill in what is left for the day!!

HACK: 
Front load the whole tracker. Sit down at your PC and add the food you want to eat to your tracker for the next day.  Make it fit. Take the time to do it and pick things you want.
Make sure too add your fruit and veggie requirements and your fiber too.

Then hit the PRINT button for your menu. Eat that for 1 or two days.  You don’t have to track it again.. just follow the menu.

Even if you don’t want to food prep, you can still make convenient foods fit!
EAT WHAT YOU LIKE.

I did that but someone asked me to have lunch with them and now I don’t know what to eat.

That could happen and that’s why you are learning IIFYM. So move some things around in your plan so you can enjoy lunch with your friend. If you cannot fit it into your macros ask your friend to give you a days notice so you can be prepared!!  You are never more than 24 hours away from what you want!!

I filled in my lunch but now I have a bunch of ‘dangling macros left and I dont’ know what to eat.

If you don’t front load your dinner, evening food and eat around that all day.. this could happen.
You can do a flex bowl if you truly can’t get it together.
This is the blog on Flex bowls.  

Flex bowls are a way to take the protein you have left and create something exciting and fun with the macros  you have left.

I had a bunch of macros left over and I don’t want to eat anymore so I’m just going to bed.

ACK we get this quite a bit.  Try harder. You need to hit your macros +5/-5 grams every day.  That is your job. You are eating like it’s your job so focus.  You can do it.

If you end up with 75g protein left at the end of the day.. just move on with your life. Tomorrow, figure out how to eat more protein during the day. Increase the protein at each meal or have something extra to bring your protein up.  I like Laughing Cow cheese or even Kraft Shreds. Cottage cheese is packed with protein.

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Really? Still have no idea?  Go to Ripped Recipes.com and enjoy their recipe search.
Use your computer, NOT your phone because the filters are better!!
You can add the macros you have to work with and get recipes to match.
You can do a whole day or just a certain amount.
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This game is like Tetris. You can learn something new every day and when something doesn’t work.. that’s ok. You have a clean tracker tomorrow!! So get on it!!
Let’s see what you can do.

IIFYM 101: How to Get Protein like a boss

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If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Chicken
Turkey
Pork
Beef
Fish
Other Seafood (shrimp, scallops)
Dairy
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Cheese
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Eggs
Egg whites (buy the pour-able kind)

Legumes
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey
Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
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Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

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Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
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This is my Birthday Cake  crepe. The recipe is here
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Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
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Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)
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Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

Ideas:
RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.
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I know you are working hard! Don’t give up. If you need macros or help.. connect with me on
LearnIIFYM.com
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Life Hack: How to take Next Level Progress photos

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NOTE: IF YOU ARE MY CLIENT and are sent here.. please use this amazing tutorial to fix your pics in Trainerize.  Please do not upload them until they are spot on. Please and thank you!! 🙂  AGAIN.. please read this.. the whole thing. Your coach will thank you.

No more selfies in the mirror!! GAH..
If you are on Team Sleek Body or Sleek Bikini Team  you will need to follow this protocol.

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So listen, I’m a selfie queen  but I’m also a very busy coach. I do client checks ins all day and when I get crappy check in pictures it slows down everyone’s progress.

Even if you just take progress pictures for yourself or for your FB group, I’m going to teach you how to do the next level version so you can be a BOSS!
I have progress pics weekly from the last 5 years. I can look back and see how my body has changed. Even if I don’t   see results right now, boy, you sure can see them  as time passes.

By doing it with this technique, you will always be able to grab them and do a quick side by  side!!

Reasons your check in  pictures should be good.
1. All mirrors are not created equal. Some mirrors can make you look way leaner and that will throw off your coach’s plan!!
2. If you aren’t doing full body, head to toe with shoes, you are not showing your coach what the judges see!!
3. If you are lifestyle client and your pics are cut off, camera pointing down, foggy bathroom, can’t get the back view with the mirror.. you will slow your coach down.
4. Sleepy spouses don’t care about camera angles. We don’t need to bother them to help us. Let’s don’t ask our kiddos. Let’s don’t act like we can’t work our own phones.  I promise…we have this!!

Show your coach your new photo skills!!    If you are just shooting your own progress pics you will be so glad you learned this hack!

What I require from my lifestyle and bikini/figure athletes
Full body pictures, head to toes. Faces can be cut off for lifestyle.
Competitors are in heels and in their  poses.

I also require a posing video from my prepping girls.  This is much more accurate than mirror selfies!! So this method is simple because you will already have your video!

OK.. here we go..
So think about your pictures. I’m not hating on this lady but I return check in pics like this.
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You can see progress but she could do better for herself and her coach. If she were posting this on, say her “fascia blaster” community she would get good feedback but this has some problems.  I care about stuff like this because we work hard so let’s fix it and really see what’s going on.

1. The left side is HUGE compared to the other side. Things that are close to the camera look bigger.
2. You can’t see her thighs on the right side. You could switch the order of the pictures and tell everyone you did some magic booty grow tea to sell some product!  We can’t see what’s happening so we need the full body and we need them both to be the same size!!

I expect this level of pictures from my clients so this is how it looks. Coach Lauren is perfect on her check ins every time.

LAURENPOSE
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Dani has two front poses you could use.

Here is exactly how you can do this quickly and easily so your pictures are always next level bomb!

Use a tripod or stack some shoe boxes on the dresser( we call this the South Side Tripod).
2. Set your phone to “CAMERA/VIDEO” and reverse the camera so you can see yourself in the screen.
3. Begin filming and walk way back so your full body is in the screen. If you can’t see your feet, back up. Back that train up. Trust me.
4. Hold your poses for a few seconds each. Do front, back and both sides.
5. Press STOP and go to your gallery so you can view the video.
6. Press PLAY then hit the ‘PAUSE’ . You will see a scroll on the bottom.
7. Begin to slowly scroll until you find the perfect shot.
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8.Touch the screen to make the scroll vanish and Screen Capture that picture!
You can also use the pinch method to expand your physique to fill the whole screen!! Please!! If you have a lot of ceiling in your pictures.. fix it!  You are my priority, so I need to see you fill the whole screen including your high heels!
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When you do your side by sides in your collage app you will have the same poses and can make both sides symmetrical.
This is what I see. So I need these to be the same so I can scroll and see where changes need to be made.
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ATHLETES: YOUR HEELS MUST BE IN THE PICTURE

Pro Tips:
1.Make sure your camera is not low and pointing up at you. Have it level for amazing results.
2. Wear the exact same thing in your pictures each time.
3. Shoot at the same time each week. My clients do their pics upon waking and after they use the rest room. They are at their dry weight which can help us  keep the conditions somewhat consistent each time they shoot.
4. Lighting should be the same too if at all possible.

Benefits:This is going to save you the heart ache of having your guy have to get up early and take your pics.  He doesn’t care about the quality but you can make sure it looks exactly right.

Many of our clients are shorter than their guys so we end up with cameras pointing down, feet and legs cut off.  We are wicked smart.. we totally have this!

16521689_1540162439330447_1388117194_nThis is baby Iggy aka Bun Bun. He is very good at his poses.

I know you are working so hard!!  Keep pushing.
t

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

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Hello Holiday Food Season!
Friends… you are about to bombarded with food, food and more food.

Also brace, we are about to get bombarded with a million weight loss  quick fixes guaranteed to give you a super model body with no effort.

If you are on social media, you’ve seen diet teas, magic workouts, booty bands, menu plans.. omg.

Before you click ” Purchase” on that quick fix  plan, let me tell you the truth!!

Here are a few reasons your plan is setting you up to fail.
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1. Your mindset
“I am going to eat everything in sight now and then lose weight starting in January”

How has that worked for you in the past?  It doesn’t.  One reason we see clients struggling is because they live in the ‘all or nothing’ world.

 “If I can’t eat everything, I will eat nothing. ” 

That only lasts so long.  With little balance, nothing in life really can be successful.

Success tip: Set your December up for eating well but taking positive steps to not over indulge.  Eating smaller portions is one way you can enjoy the Holiday’s without eating in a surplus.
Drink less alcohol!  We practice Faux Drinking during the Holidays.
You can see more here at my Holiday Survival Guide.

2. Your program: 
When a person finally decides to “lose weight” we often learn that there was and
“x factor” that created the desire to act.   Something drastic happens.

“I saw a picture of my self at the dinner table at Aunt Minnie’s house and I was chewing!”

Sometimes a partner or stranger says something critical. Perhaps moving up a clothing size is the X factor.   It’s very normal to feel desperate and be reactionary.
Things that promise “instant weight loss” are very attractive to a person who has had this
moment of truth.

Success tip: The program you should be doing is the one you see yourself on 1 year from now.  Studies show that over 80 percent of people who do restrictive dieting rebound and gain their weight back!   This is also very hard on your metabolism!!

So let’s take a moment and think about where you see yourself in a year. Do you see yourself in the exact same place as now, but more frustrated?  Let’s make a plan right now to stop repeating behaviors that are not working!!
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SECRET:The most successful programs are those that are sustainable and can be done with consistency.

When you see a plan you want to try, do your homework. Research.  If your new plan has 6 small meals a day and barely get a lunch break at work.. that’s not a good sign!

If your new plan requires you to remove fruit, carbs,  or other food groups, ask yourself if that is sustainable.  It’s not. You already know it’s not.

Really think about WHO you are. Search for the plan that works with YOU.

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3. No clear cut goals:  I want to lose weight is the worst goal I’ve ever heard. It’s the same as I want a million dollars. Well… ok.
Get specific!!  Really sit down and think about it. What do you want?  Do you want to fit into your clothes again?  Do you want to go all the way and rock a bikini body?
Think harder.. hmmm
What do you want your physique to look like?  Do you want leaner legs?
Would you like a  peach booty?  This is about YOU. Be specific.

Success tip: WRITE THIS DOWN!  Studies show that we are more successful in reaching our goals if we write them down.

SECRET:  It’s awesome to have your long term goal but let’s write down a few short term goals and how you will accomplish them.
In January when everyone starts hard then drops out so quickly, set yourself up for a set of small goals that will help you feel successful.   I promise you, hitting goals is very motivating!

Example: I will make it to the gym 4 x this week. 
I will do that by putting that into my calendar as a very important meeting.

If you have to break it down to just one day at time.. that’s OK!!
“I will track my food today”
I will do that by using my phone tracker or I will set an alarm to remind me to add my food.

If you have to break it down to 1 meal at a time.. do it.

 SUCCESS TIP:String together  successes even small ones add up and keep you motivated. We keep going when we are doing well!!  

Do you need help with your food?  We can teach you how to eat what you love and get lean!
You can be successful.  Our class is done online!! whoo hooo.. Check us out here

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