Archive for June, 2014

Let’s Get Motivated! Happy Monday!!!!

Happy Happy Monday!!!

I am stoked as always to get this week started! Last week’s training had me seriously sore all weekend. Finally feel like I am getting somewhere with my macros/carbs so all kinds of energy! I will do a reverse dieting check in later this week ๐Ÿ˜‰ Today, let’s get motivated to build, build, build!!!! As always Lady Swole Monday with my girl, Hope “Smallwonder” Trask on Facebook ๐Ÿ˜‰

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Hope you all have a fabulously fit day!!!!

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June Goal Recap!!!

June has been a chaotic month to say the least! I am happy it has come to an end. Here is my June goal recap…

My first couple goals were to get through peak week and have fun at the competition. Both of which I did. I also said I wanted to take in the whole process and learn. I most certainly did that and took notes ๐Ÿ˜‰ It was a blast and one of the most memorable moments of my life! Rx Muscle covered the competition, so I was able to find these awesome photos on their website!

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After speaking with the judges, I know I came in way too full, needed to lean out a bit more, need more muscle overall, and to tweak my posing a bit more. So much fun and excitement! I am motivated to work towards next year’s show ๐Ÿ˜‰

Next goal was to have my post comp cheat meal then back on plan to start my reverse dieting. My cheat meal was epic as I have told you all before ha ha I LOVE cheeseburgers and fries, so I wouldn’t have had it any other way.

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I am getting ready to enter my 3rd week of reverse dieting and I am 4 weeks post competition. So far everything is as planned, maybe even better! I am leaner than I was in my competition. Josh told me last night my v-taper has grown which is crazy. I think I just figured my posing out ha ha Either way, ย already seeing improvements. I add more calories again today. Que happy dance ha ha ha

Here are my body shots from the first two weeks I will be posting weekly shots as I did with my cut, so you can see the whole reverse dieting/bulking process. I am shooting to gain no more than 15lbs this time vs last year I gained WAY too much, but again it is a learning process ๐Ÿ˜‰ My 3rd week progress report should be up on Wednesday and I have to say, I am loving the process!!!!

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I also talked about not changing my training right away. I kept it the same up until last week. I have been slowly weaning out the cardio. Instead of doing HIIT once or twice a week I opted to start doing Farmer’s walks. These are intense!!!! Full body strengthening while making your lungs feel as if you guzzled a gallon of Napalm as one website so eloquently put it ha ha Click the photo below to read more on Farmer’s walks. I have tweaked my overall training as well, but it is actually more intense than the latter. This will be the season to grow, grow, grow!

Zoe’s birthday cake was next. Man, to be completely honest I was kind of stressing about her cake this year! She had such high expectations. It was one week post competition. I had an idea of what I wanted to do, but had not properly planned the cake out. Plus with family coming down, it is always a bit more hectic. I have to say though, the cake came out way better than I had expected!!! Zoe was SO excited about it. The excitement grew when we cut into the cake and she saw the rainbow she wanted so bad ๐Ÿ˜‰ It was a really fun project and a fun birthday! She is already planning her cake for next year ha ha ha ha

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Father’s Day was also really special. Zoe made Josh a few gifts like a paper tie, a cute card, and she answered a funny questionnaire about her daddy. He was really touched. Between my competition and her birthday, he was able to take quite a bit of time off from work. This was nice since he works so so much. It was great to see them get to spend time together. He is working towards another promotion, so I know the next few months he will be working harder than ever! I admire his work ethic and devotion. He works so hard to make things better for our family, then comes home and spends so much quality time with Zoe and I. We are certainly blessed to have such an amazing man in our lives!!!

Planning out a larger goal…This will be a process. Mainly because we truly have a lot going on. I know I will be competing next year. That will be my main goal, but I also have a few goals to add to that. That will have to be another post altogether, but I do have BIG BIG plans for the future ๐Ÿ˜‰

Zoe’s lessons have continued, although not quite as detailed as normal. We did get a little relaxed. Not a horrible thing ๐Ÿ˜‰ We have been talking about specific goals for her to accomplish next month and she is really excited to get them posted on her bulletin board.

My sponsor is amazing. Their products are phenomenal, but their customer service and care for their athletes goes above and beyond! I am super excited to be continuing my relationship with Saturn Supplements. Even more excited to see what new and amazing things they have in store! I have been blown away by their supplements! I am stoked that they now have the multi vitamin for kids!!! Zoe is stoked to be a part of Saturn as well ๐Ÿ˜‰ Be sure to check out all their phenomenal products. I have a bunch of new stuff to try, so you will be hearing more about the products they have to offer, so stay tuned for that!!!

Hope you all have an amazing day!!!

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What Is Flexible Dieting & A Guide On How To Figure Your Macros

I have been getting a ton of emails and messages asking about flexible dieting and figuring up macros.

First, Please take note that I am NOT a nutritionist, expert, coach, etc!

Everything I am posting is based off of my own research and knowledge. I am on a journey just like you. What you are about to read is what I have learned so far ๐Ÿ˜‰

Flexible dieting also known as IIFYM (If it fits your macros) To put it simply, it basically is eating to meet your macro-nutrient needs. Your macros are your 3 main foods, carbs (fiber), protein, and fats. Depending on your training, goals, metabolism, etc each ย macro is needed in different quantities and will play different roles for your body.

Flexible dieting can be over thought. The idea is actually quite simple. Eat what you want to meet your macro needs. It is often looked at as the “Junk Food” diet. Everyone sees all the pics of ice cream, cake, poptarts, donuts, etc Which I am totally guilty of too ha ha, but saying that all that is eaten is junk is far from the truth. When you get into the details of IIFYM you will see that it is quite hard to eat a diet full of junk and meet your numbers.

Fiber plays a huge role in your carbohydrate counts typically no less than 25g a day I have seen some as high as 50g a day (typically large males) If I were to eat say ice cream all day, one I would run out of calories really fast and two I wouldn’t hit my fiber counts, would probably go over in fat, and not come close to my protein counts either.

For me, flexible dieting is much more realistic. I eat healthy foods 80% of the day and get indulgences 20%. Yes, this is daily ๐Ÿ˜‰ This means no more cheat meals or binging, because I don’t feel deprived. I can sit down and enjoy treats with Zoe or go have dinner with my family without stressing.

With all that being said, it does take some planning and can be quite meticulous as far as weighing out foods and such. I have found that a food scale is one of the most important tools when it comes to weight loss or achieving muscle growth. I see so many who still measure with cups and spoons. Unfortunately, it isn’t accurate. Your measurements could be off by several grams, so you may be either getting too much or too little. That can screw up your whole macro/calorie counts. I posted this video before, but I think it is awesome in showing what I am talking about. Be sure to turn your volume down or off, the music is something else ha ha

“How do I figure up my macros?” this question I have gotten more than anything. For me, figuring up macros has been a learning curve. Since everyone is different, it will be a learning process for everyone. The rule of thumb is to set your macros, follow them for 3-4 weeks, monitor weight, measurements, and photos, then make adjustments as necessary. I use the calculator on IIFYM.comย This too, is not a difficult process, but can be over thought as well. I use the Athlete’s Formula also known as the Mifflin-St Jeor Formula. I use this, because unless you go have your bodyfat percentage done by BodPod, Water Displacement, or DEXA Scanning, chances are it isn’t accurate enough to use. I have calipers and do use them, but they are not accurate for one to say hey I’m at 17% body fat. They are only an estimate. This is the screen you will be looking at

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Kind of blurry, but you get the idea ๐Ÿ˜‰ Click your sex, type in age, height, weight. Then click formula, your exercise frequency, then calculate your TDEE

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Once you click that, this comes up. From here you will click whatever your goal is. If cutting, I always recommend clicking suggested. Reason being, is losing weight is a process. When rushed, you will lose muscle and can make yourself sick. Bulking the same, pick the first one. Better to gain slowly than gain a huge amount of fat. Nothing is overnight. It all is a long process and patience is key!!!

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Okay, after you have clicked that, this screen will appear. I personally do 1g per lb of body weight with my protein, but you can go as low as .8 ย Fat typically I do not change it either, but I know some do 4g per lb click calculate

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This screen will be your numbers. Top row is per day, bottom is per meal which you can put in how many times a day you eat. Some eat 3 times a day some eat 8 times, that is all personal preference. ALWAYS keep the fiber count. I see so many times that people get caught up in the fact that they can eat whatever they want as long as it is in the carb count, but they aren’t hitting their fiber. When that happens, the results don’t come, so hit your fiber. It is a very important aspect of the macros. Now again, the calculator is a GUIDE to getting your macros set up. There will probably be a need for tweaking as you go along. You will start to understand what your body does better with. FYI do NOT be afraid of carbs ๐Ÿ˜‰ They are a great thing!

For tracking macros many use MyFitnessPal.comย I use it because it has many of the foods I eat already in and it is convenient for me. In my opinion, the program does have it’s flaws. One being that people put the wrong macros in when entering food into the database. ALWAYS make sure you double check the macros to the package, because sometimes they won’t match up and you will have to find another in the database or enter your own. Two is that you can not enter your personal macros by the gram. It goes by the percent on that program, which you will see below. There is a hack you can download to change that, but I don’t trust downloading anything to my computer. Third is that the calorie counts do not always match your macro counts. Proteins and carbs are 4 calories each fats are 9 calories. As long as you are hitting your macros, you are hitting your calories. I disregard what the end of day calories say on mfp. They are either way over or way under. Only concentrate on your Macro counts. Oh and note DO NOT ENTER YOUR EXERCISE INTO MFP IT MESSES UP YOUR COUNTS

Now how to enter your more personalized goals on MFP. This is also an easy process. First click the goals tab at the top of your home page Once clicked, it will look like this…well less blurry ha ha ha

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Click change goals. You will now be on this screen.

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Click Custom then continue

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Your fiber can be put in by the gram, but the rest is done by percentage. What I personally do is try to get as close as possible. Sometimes I will use what they already have if it is only off by say 5g Or I will use what the website figured and hit those numbers regardless of what is in MFP That is personal preference.

There are a few groups on Facebook devoted to recipes and answering questions. One is coed. You can learn a lot there, but be forewarned that they can get vulgar, rude, and harsh. I have found that the group specifically called IIFYM Women is awesome for the ladies. It has grown exponentially in the past few months, but the ladies are very supportive. There are also some qualified to set up your numbers and answer questions for a small fee.

Flexible dieting changed my outlook on not only weight loss, but bodybuilding as well. I have learned more about what my body wants and needs. I am seeing the changes that I tried so hard to get before, but this time around with a more realistic and healthy outlook. IIFYM is a much more sustainable lifestyle than other diets I have tried!

Flexible dieting paired with my supplements and training has not only changed me physically, but mentally as well. I am a stronger and happier person inside and out! I hope this has answered the questions you all have had.

Have a fabulously fit day!!! xoxo

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Weekly Check In #ReverseDieting #Week2

Week 2 in Reverse dieting and I am not gonna lie, it is awesome to have some carbs and calories back!!! I feel good ๐Ÿ˜‰

My body is taking well to the higher carbs. My lifts are getting heavier and training is more intense, but my body is handling it phenomenal. I feel really strong! Yesterday was back day. Josh hadn’t been through my back training since I changed it up. He told me I was the devil several times ha ha ha ha. It was great though ๐Ÿ˜‰ It took us just over an hour and a half. Today is Delt day and I am excited! I need to build some nice big pumpkin delts!!!

Josh and I sat down on Sunday and decided my training needed to be more prioritized. We reconfigured my training. Prioritizing from my weakest body parts at the beginning to my strongest at the end of the week. Early in the week my training does take longer. All days are overall harder. My cardio has been cut to one day of HIIT each week as well. Not gonna lie, that makes me happy ha ha ha!

This week is my “Lady cycle” week I was originally down 2lbs, but went back up 1lb. My weight typically fluctuates between 3-5lbs during this week, so there were no real concerns ๐Ÿ˜‰ I also logged my measurements and took photos. I was reluctant to even take the pics this week since I knew I was bloated, but was pleasantly surprised when I saw the comparisons!!!!

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Weight as of today is 124.6lbs

Waist 27.5

Stomach 31

Thigh R18.5 L18.5

Calf R13 L13

Chest Lat Spread 36

Biceps R12 L12

Rump 35

It has been nice to fit some of my favorite foods back into my plan like chips and cake ๐Ÿ˜‰

From looking at the pictures I almost wished I had started reverse dieting pre-contest ha ha ha I am very excited to continue reverse dieting, more excited to start growing again! For those who have asked, here is the Layne Norton Vlog about reverse dieting. I educate myself a lot on nutrition from his website. He coaches many friends, whom have had AMAZING results!!!!ย CLICK HERE to check him out.

I am excited to get my sponsored stack from Saturn later this week! Many new products to try, so keep your eyes peeled for those reviews. Hope you all have an amazing day!!!! xoxo

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Let’s Rock This Week Motivational Monday!

Oh Happy Monday!!!!

I have a fire burning inside me. I am ready to build a better package for next year!

Let’s get this week started strong!

Hope you are as ready as I am to rock this week!!! Have a fabulously fit day xoxo

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Check Your Emails I Have Unclaimed Prizes #Giveaways

Okay So I had a couple of giveaways.

The first one was the Active Accessories 6 pack hair bands.

I have actually picked two winner now, neither of whom have responded. With that being said, here is the 3rd person

Congratualtions Julia W.ย 

I have sent you an email and look forward to hearing back so we can get your prize out to you ๐Ÿ˜‰

The next giveaway I have is the Detour Bars Smart Bars Cranberry Flax

Congratulations Kelly R., Paula V., & Eat Run Sailย 

I have sent you an email and look forward to getting you your delicious prizes!!!!

Hope you all have a fabulous weekend!!! Be sure to check out my sponsor Saturn Supplements. They are still having the 25th anniversary sale ๐Ÿ˜‰ 25% off EVERYTHING plus flat rate shipping


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Reverse Dieting Check In & Exciting News With @SaturnMuscle

My reverse dieting started this past Sunday. I was pretty stoked to say the least! Poverty macros are starting to get to me ha ha ha

I probably drove my in laws crazy with all my food talk and constant eating during their visit ๐Ÿ˜‰

My macro setup before I started Reverse dieting was 112g carbs, 25-35g fiber, 132g protein, and 58g fat total of 1498 calories. On Sunday it went up to 141g carbs, 25-35g fiber, 121g protein, and 63g fat total of 1678 calories. My body is adapting really well. I dropped 2lbs and feel much tighter.

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With all the chaos from Zoe’s birthday, I forgot to take measurements. So I will start those next week. I know there will be some weight gain in this process. I am not highly concerned with that at all. I know in order to gain more mass, I will have to gain more fat. Doing the reverse dieting will allow me to slowly increase my calorie intake in order to minimize the fat gain as much as possible. I must trust the process.

I have heard back from about half of the judges. Oddly enough, I found out one is actually a neighbor ha ha ha. He lives in the apartment building adjacent to mine. ย He thought I looked familiar ๐Ÿ˜‰ Too funny! Anyway, they all said the same things. I need to come in a bit leaner and I need more muscle overall. My main goal over this off season will be to grow grow grow.

This Sunday my macros will go up again. Slowly but surely I will make my way into a bulk. I am not rushing it whatsoever!!! I want my maintenance to be as high as possible, so when I go back into my cut next year it will be at a much higher calorie intake.

I do have some other super exciting news!!! Saturn Supplements has added a bunch of new products, many I am getting ready to try. One that has me stoked is their Children’s Yummy-Vites

Children's Yummy-Vites

Zoe has always taken vitamins. We have tried several different brands and just haven’t been real sold on any of them. I love my multi-vitamin packs from Saturn! I currently take One-Source and love them. ย All of the products I have tried myself have been the best quality hands down. With over 25 years in the business, they have perfected what they do. When they let me know that they had children’s vitamins, ย it was a no brainer to switch Zoe to them. Why wouldn’t I want her taking a product that I trust?

She is excited to a part of Team Saturn!!!

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I am excited about a healthy kiddo ๐Ÿ˜‰ Do you take a multi-vitamin and/or give them to your kiddies?

Hope you all have a fabulously fit day!!! xoxo

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Happy 4th Birthday To Zoe & Motivation Monday ;-)

Happy Monday!!!!! Today is Zoe’s birthday ๐Ÿ˜‰ So first thing is a HUGE Happy Birthday to my sweet angel who is growing up WAY too fast!!!! She is 4yrs old today!!!!

Happy birthday Zoe

We celebrated some yesterday and are taking her birthday shopping today. I am just happy we have the cake done and out of the way! It turned out spectacular. Josh says it was my best cake yet!!!!

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birthday cake colors

Normally I train legs on Monday mornings, but today we leave at 7am and will probably be gone most the day. We are taking a road trip to the Lake Of ย The Ozarks for our shopping excursion. It’s just under 2hrs away. I will add legs to my chest day Tuesday and just do cardio tonight. Regardless, today is still motivation Monday and I love starting my week motivated to push my body to the limits!!!!! As always, I start with Lady Swole Monday ๐Ÿ˜‰

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Let’s make this week rock and get closer to our goals!!!! Hope you all have an amazing day!!!!

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My First NPC Competition Recap

Sorry for the delay in this post ๐Ÿ˜‰ Zoe’s birthday is Monday, so as soon as we got back I started planning out her cake, video, and presents. Busy busy busy ha ha ha

The competition was awesome and a lot of fun! I learned a ton!!!! HUGE event much bigger than I had anticipated. Over 300 competitors!!!!

Many have sent some wonderful and touching messages to me. Some were concerned that I was upset that I did not place. Of course there is a level of disappointment, but I am not upset or angry in the least!!! Going into this, I knew that it was mainly the start of my learning curve in competing.

Everyone starts somewhere ๐Ÿ˜‰ Even the greats started at the bottom

There were many reasons why I feel I did not place. One was that I did not drink enough water on road trip up, or the day of the competition. On the trip up, I had a migraine (Probably because I was dehydrated) I got registered and measured when we arrived, then was tanned. To be completely honest, I was so worried about messing up my tan, that I didn’t want to pee all the time. When I woke up on Saturday, I felt dehydrated and knew I was retaining water because of it. I also thing I carbbed up too much the week before. As I stated before my peak week was trial and error, so now I know how my body will react. I have a better idea of how to manage my macros that week. I also probably won’t get the air brush make-up again. I felt it made my face look dirty and too dark. Many of the other ladies faces looked more bright and clear. I had a dental issue and noticed in photos that I, without realizing it, was messing with my tooth instead of smiling, My posing also needs work. I am still waiting to get the judges information so I can better know what they were looking for. I am excited to hear their critiques so I can work on improving myself for next year!

Josh’s phone pooped out ha ha so he wasn’t able to get many pictures. I am fortunate that I met some amazing ladies back stage and have gotten pictures from them!

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FYI Contest spray tanning is not for the meek ha ha men and women are all in the same area. There were tents, but little privacy. Nudity everywhere ha ha ha

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Josh is in the front row yellow shirt with Zoe sitting next to him ๐Ÿ˜‰ She loved the show and was very excited to see me on stage! It was awesome to look down and see her jumping up and down in excitement!

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Post competition meal was epic!!!! Not gonna lie, I am excited to get through this reverse dieting and start bulking again ๐Ÿ˜‰ The things I know that I will need to improve on are building ย better delts, arms, back, legs, glutes, and coming in a bit leaner. Obviously NOT dehydrating myself next show ha ha

The overall experience was awesome! I was happy I chose the show I did to start with. I truly did learn so much from sitting back and observing everyone. I have a better idea of what I need to bring in my bag to the competition, as well as what physical goals I need to have this year. There was not only a lot of ladies there, but they all brought their A game. Definitely gave me a run for my money ha ha ha

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The list is all the figure competitors…YES that is just figure. A ton of awesome ladies right there!!!!

Next competition I will shoot to compete in novice, masters, and open. Not placing at this show by no means makes me a loser. It makes me better educated and more prepared for the next show ๐Ÿ˜‰ Hope you all enjoyed ย a look into my experience!!!

Have a fabulously fit day!!! xoxo

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Quit? No I’m Just Getting Started ;-) Happy Monday! @SaturnMuscle

Happy Monday!

The competition is over, but I am far from done ๐Ÿ˜‰ I am more motivated and ready to get back on track and back in the gym to build a bigger, leaner, and better package! I always kick things off with Lady Swole Monday….Let’s do this!

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I am not done yet!

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#3DaysOut & Feeling Blessed Plus A Giveaway Winner @SaturnMuscle

Like the past 8 weeks, this week seems to be slowly going by ha ha ha

Even though I am anxious to cross the NPC stage, I am very thankful for the time to be/feel completely ready. Being able to carb up this week and assess where I need to be has been a learning process. I am so grateful I took the time to research everything and have had so many who have been willing to give advice and answer questions. To have the support of so many has left me feeling very blessed. Too blessed to be stressed ๐Ÿ˜‰ I appreciate everything and everyone so very much!!!

Josh and I have most everything packed and ready for the trip. Only things left to pack up are the personal items we are still using. Many have been asking if I am nervous or freaking out ha ha I am actually pretty calm still. Excited, but not freaking out in any way. I may feel different after I get there, but for now I am still feeling calm. I figured this is my first competition. Even though I would love to place in both the Novice and Overall divisions, the main thing is to learn and have fun. No reason to stress about anything.

I will be training hard today and tomorrow then hit the road early Friday morning. Contest check in is Friday afternoon. Basically to register for the event and let them measure me, inspect my suit, get spray tanned, check into the hotel, then relax. Saturday morning, makeup, athlete meeting, then be ready ๐Ÿ˜‰ I will take plenty of pictures and promise to fill you all in on the full experience.

I appreciate you all. So many of you have been following me and showing so much support through this whole process. Friends I have known for over 20 years have not shown me love or support as you all have. I am so grateful to have gotten to know some of you all. Just absolutely blessed beyond belief xoxo

I do have a giveaway winner for you all too!!! Congratulations to

Sarah M.

I have sent you an email and am excited to forward your info over so we can get your prize out to you!

Be sure to check out my sponsor Saturn Supplements. It is their 25th Anniversary so EVERYTHING is 25% off If you use code SBSC you can get an additional 10% off your total order.

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Happy Monday!!!! Oh What An Exciting Week!!!!

Happy Monday!

Like I said yesterday, this is “Peak Week” I couldn’t be more motivated today ๐Ÿ˜‰ I am excited to get this week started so I can get closer to achieving my goals!!!!

As always a little Lady Swole Monday xoxo

lsm8

This competition was a large goal at one time. Now it is just another stepping stone in my life journey. I am excited to continue on and see how far I can push myself! Never stop dreaming and never stop making goals!!!!

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Happy June! It’s PEAK WEEK!!!!! @SaturnMuscle

It’s here! It’s here! It’s finally June!!!!

I am stoked to set this month’s goals. June is a very busy month for us every year. Adding the competition, just makes it that much more chaotic ha ha. If you know me, you know that I love a challenge!!! Let’s set these goals ๐Ÿ˜‰

ย I am officially in “Peak Week” This week is more about just tuning my body in and getting everything ready for the trip. I am so excited to finally cross that stage!!!!

My first goal is to get through peak week and have fun at my first competition!!!! Obviously I want to win, but this competition is more about learning for me. I want to learn the whole process and take what I have learned to advance further next year!

Start reverse dieting post competition. Like I said in a previous post, I will be having a cheat meal with my family at The Cheesecake Factory, but then it is back to the grindstone. I do not want to rebound, so I will be taking everything slowly just as I did the dieting down process. Like I stated at the beginning of this journey, I want to do this whole process in the healthiest way possible.

Next, I need to continue with my training post competition. Many take a week or two off, from my studies, that is part of the rebound process. Come Monday, I will be back in the gym doing the same training as always. No changes.

Zoe’s birthday cake!!!! Gah last year I made her The Little Mermaid Cake

This year she wants one with an Ice cream, candy and rainbow theme. I have a couple of ideas ๐Ÿ˜‰ It will be interesting to try to whip one one out in the time frame given. Her birthday is the following weekend post competition ha ha Should be fun ๐Ÿ˜‰ It is also Father’s Day weekend! I want to make sure that we also celebrate the Day for Josh!!! He does so much for our small family, I think it is important to let him know as much as we can how much we appreciate him!!!!

To start thinking about my next show/large goals I like to get things planned out well ahead of time. I also think it is important to keep goals, large and small. Something to work towards is awesome!!!

Even with the busy month, continue to keep Zoe moving forward in her lessons. She too, will start a goal list this month ๐Ÿ˜‰

And as always, to keep rocking my phenomenal sponsor Saturn Supplements and see if I can go further with their company!

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