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“But I’ve only lost 1 pound” Note this is N

“But I’ve only lost 1 pound”

Note this is NOT something @a.j.j91 has said to me, but it is a great point to be made when looking at the comparison above.

Photo on the left was mid September, photo on the right was last week - roughly a 2 month difference.

This 👏🏼 is why 👏🏼 we take 👏🏼 progress photos!

For the last 8 weeks we’ve been reverse dieting her, slowly raising carbs & fats on a weekly basis. Started at 140p/145c/45f...and we’re now at 135-145p/205-220c/55-60f.

I recently switched her to macro ranges because she could use a bit more flexibility in her lifestyle right now, which is helping her stay on track easier and not feeling guilt if she’s not perfectly down to the gram. I also don’t want her to get burnt out before her contest prep starts sometime around the beginning of the year.

Macro ranges are a great tactic to use depending upon the scenario and goal. I found her trying to be too “perfect” which was causing extra unnecessary stress in her life.

To say I’m excited for this ones potential & to get her on the bikini stage for the first time next year is an understatement 😈

10 Factors That Determine if You’re Ready to Sta

10 Factors That Determine if You’re Ready to Start a Contest Prep or Not:

This question came to me yesterday when I was doing a Q&A on my stories, and I figured it’d be better shown as a post. Think of these items as being like a checklist to work on before you start the official prep.

✨You’ve been consuming a good amount of calories for a long period of time (AKA it’s been awhile since you truly last dieted).

✨You have 20 or less pounds of body fat to lose. If you have much more than that, you’ll need to do at least a couple cycles of dieting and reverse dieting that way you’re in a better starting position (one of the biggest issues for 1st timers is they start off with too much body fat and they’re never able to get truly stage lean because they run out of gas in the tank AKA ways to create more of a deficit).

✨You have a good foundation of muscle. Otherwise you’ll likely look like skin & bones up there.

✨You’re maintaining weight consuming at least 15-17x your body weight in calories. The more calories your body is used to/maintaining at when you start, the more room you’ll have to create a deficit.

✨You’re maintaining weight doing little cardio, somewhere around a few light walks a week. The less your body is used to when you start, the more room you’ll have to create a deficit.

✨You are prepared financially for the expenses. Coaching, the bikini, shoes, hair, makeup, nails, tanning, entry fees, federation membership, travel costs, etc.

✨You are prepared (& EXCITED) to start making sacrifices. While you don’t have to be completely antisocial, there will be some changes that are inevitable.

✨You have the time in your schedule to allow for several hours a day to training, cardio, meal prep, posing, and enough sleep.

✨You aren’t currently dealing with any sort of ED. Competing will not solve your ED, it will likely only make it worse. Make sure your relationship with food is healthy and you’re in a good place mentally.

✨You have a good amount of experience with macro counting. Trying to jump into a contest prep when you’ve never tracked macros before is going to take a lot more time due to the common mistakes that are made when you’re first learning

You don’t get the privilege of working on steps

You don’t get the privilege of working on steps #2 & #3 until you first nail down step #1.

When it comes to your physique goals, there are several steps that can be taken when making changes to your daily diet - Several factors that do have some sort of impact.

The analogy above I made to show the importance of each. While they each have their own purpose, time and place, you must understand that you can’t move on to the second and third layers until you first master layer 1 - the foundation of it all.

You wouldn’t start spreading frosting if you have nothing to layer it on right?
You wouldn’t start sprinkling sprinkles if you have nothing to put them on right?
Then why would you make your first priorities of a diet to be things like:

“Hey coach/IG ‘influencer’ what supplements should I be taking?!”
“I heard intermittent fasting works so I’m going to try that”

The first step to reaching your physique goals rather its to lose body fat, add muscle, or both (AKA recomping), is to perfect your daily macro (and micro) breakdown. Macros referring to total intake of protein, fats and carbs. Micros referring to making sure you’re getting in plenty of high quality nutrient dense foods (fruits, veggies, lean proteins, starches, etc.). Also know that you must be consistent with these numbers on a daily basis in order to determine what to do next with your diet.

THEN once you master step number 1, can you start seeing benefits from focusing on things like nutrient timing and supplements.

Like & Share if you found helpful!

Stop setting a “Goal Weight”.  When @lizfell

Stop setting a “Goal Weight”.
 When @lizfell.bikinicompetitor came to me a little over a year ago with the goal of doing her first bikini competition (starting at the age of 49 btw), the largest task at hand was not going to be losing body fat but rather adding muscle and creating shape.

Photo on the left was October of 2019.
Photo on the right was last week, November 2020.
This is how long it realistically takes for the majority of women to put on muscle, and I would consider her to still be in the “newbie gains” stage (during the first 1-2 years of lifting weights most people put on muscle at a very fast rate, in which it slows down dramatically in the years followed).

While her scale may read the same numbers in these two different photos and stages, it did not stay the same throughout the whole process. At the end of her improvement season she was as high as 16 pounds above her starting weight. At that point she was consuming nearly 2,300 calories and only walking for 10 min a few days a week, while lifting heavy weights 5 days a week.

This photo comparison is of course only a highlight and doesn’t even begin to come close to showing how much dedication and effort this woman put into this process. So many amazing points can be made from her transformation but I’ll let you take from it what you will and what speaks to you the most - if you have specific questions about her process feel free to ask below 👇🏼!

One glass of wine: hi One bottle of wine: heyyyyyy

One glass of wine: hi
One bottle of wine: heyyyyyyyyy 👋🏼

Are you in the MOOD to diet?⁠⠀ ⁠⠀ Might so

Are you in the MOOD to diet?⁠⠀
⁠⠀
Might sound like a weird question to ask, but it’s a valid one, and it’s one that I asked a new client on our phone consult this morning.⁠⠀
⁠⠀
Dieting requires a ton of sacrifices and dedication. Not only is it important to feel motivated to start, but you have to have a really strong goal and good ass “why” behind it in order to stick to the plans once the motivation begins to fade.⁠⠀
⁠⠀
The woman I spoke with this morning is in a great position metabolically, meaning she’s been consuming enough calories for a long enough period of time to where we have the room to cut from and actually create a deficit —> thus lose some body fat. However, I asked her the question above and to also consider her schedule over the next couple of months. I asked her if she was mentally prepared to diet, to make sacrifices, and to be hungry.⁠⠀
⁠⠀
We together decided to NOT start a diet right away, but instead focus on hitting her maintenance calories consistently, followed by a small & slow reverse diet for the remainder of the year. THEN starting January 1, we plan to hit it hard after the holidays. There’s also a good chance that just by being more consistent with consuming the same macros on a regular basis (I.e. more protein & better balanced diet), she’ll likely see some body composition improvements without even having to create a deficit just yet.⁠⠀
⁠⠀
I’ve had a similar conversation with some of my competitors, asking them if they’re mentally ready to begin. While your body & metabolism might be ready physically, I’ve learned from personal experience that you have to be ready for it mentally, and craving the grind. Dieting out of obligation usually ends up doing more harm than good, because you’re setting yourself up for failure from the get go.⁠⠀
⁠⠀
And if now isn’t the right time to diet for you, know that you can still benefit yourself by being consistent with your nutrition & training even if you are just focusing on maintenance for a period of time. Know that there will never be the “perfect time to diet”, but there are definitely times in life that make more sense than others.⁠⠀
⁠⠀
Continued 👇🏼

Old enough to look back...but young enough to look

Old enough to look back...but young enough to look forward 🖤
#dirtythirty

Throwback to Halloween 2011 - Marilyn Monroe & Dea

Throwback to Halloween 2011 - Marilyn Monroe & Dean Martin. These duck lips come back to haunt me every year on my Facebook time hop 😂🤦🏼‍♀️.
Happy Halloween 👻!

I think the best thing about this photo is I didn’t even realize until now that we had champagne at this winery 🤷🏼‍♀️🤭.

Last weeks vacation was the medicine I’ve been missing. Good food, great wine, amazing friends, and endless laughs 💕.

Life as you all know has been incredibly hard for us this year, and I’m not referring to anything COVID or “2020” related.

It felt so good to stop and take a breath of fresh air and hit the reset button. I’ve kinda been purposely drowning myself in work to keep my mind off the fertility stuff, but turns out it was a break from it all that I needed most. Lesson learned first hand 🤚🏼 that I can’t help others or be my best for them if I’m not taking care of myself first. 👈🏼 That’s something I’ve been preaching to my clients for years but I’ve been needing to put it into practice myself.

I don’t share a lot of my personal fitness stuff these days because there’s not much to update on, at least anything exciting. For the first time in my fitness career finding the motivation & having the discipline to get myself to the gym has been a true mental struggle. But something I can say is that I’m learning a ton about myself - the new me that is, bc infertility has forever changed me. And when this is all over I’m going to have a hell of a testimony to share.

Shoutout to my biggest supporter, my rock 🖤. We could have easily let this entire journey tear us apart and while it’s been far from easy, it’s brought us closer and made us stronger together in ways I didn’t know we could be.

Now, we’re just counting down the days until we’re able to begin the next phase of the IVF process - Daily IM progesterone shots 💉 in the 🍑 are starting soon, and as much as I hate those things I’m just damn ready. I won’t be sharing anymore true updates on IVF until we’re ready to share the results (which will be awhile), but wanted to say thank you all for the continued prayers & support 🙏🏼 .

“Yet what we suffer now is nothing compared to the glory he will reveal to us later” - Romans 8:18 🕊

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