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Building. Takes. Time. This sport is called BodyB

Building. Takes. Time.

This sport is called BodyBUILDING for a reason. If you’re doing it right, you will spend more of your time NOT dieting than you do actually dieting.

I’esha came to me after competing for long periods of time, feeling run down both physically and mentally. She put her trust in me and the process, and we didn’t diet for an entire year. Throughout her building phase her body composition improved immensely, dropping body fat and adding muscle at the same time. We rarely saw changes on the scale that entire year, but that doesn’t mean it didn’t work 😉.

Sure there were times when it got mundane & mentally challenging because so, but she’s been resilient and I can’t wait to see how her first season as a wellness competitor unfolds.

We also ensured she was in the right place to start a prep before we dove in. Right place meaning:

✨We spent an ample amount of time away from dieting to ensure her metabolism was ready to progress efficiently.

✨We ensured her relationship with food was in a good place. I.e. no desires to binge or overdo it.

✨We adjusted her calories & cardio to amounts where she was maintaining weight at a high calorie intake + low cardio amounts, thus making it easy to create a calorie deficit from.

✨We made sure that before we started she was EXCITED and anxious to start making the sacrifices that prep entails, rather than spending the weeks leading up to it loading up on extra treats just to “get it all in” before the diet started. There was no doubt that when we started her prep roughly 4 months ago, that this girl was in the right headspace.

I also have to add that without proper communication between her and I, this transformation would not have happened. Her honesty with me and details in her weekly updates allowed me to be a better coach for her. This was a team effort and it’s people like I’esha that bring me so much fulfillment in this job 🖤.

Working out looks a little bit different these day

Working out looks a little bit different these days.

I’ve been averaging 4 lifts per week (instead of my typical 5). Sometimes I follow a push-pull-legs split. Sometimes full body. Sometimes I just do what feels good that day.

Lower body has been what’s changed the most. I’m not doing any type of BB hip thrust/glute bridge. Just banded and light DB that’s set on my upper legs. I love the way leg press feels and probably do it more often now than I ever have consistently in the past.

Upper body hasn’t changed too much.
I just don’t push & challenge myself quite as much. My current goal is strength maintenance. Some days I achieve it. Some days it’s significantly less. I take things one day at a time and I listen to my body.

Some days I look in the mirror and check the scale and start to wonder if I’m doing my best. Other days I look in the mirror and love my body more than I ever have and appreciate it’s capabilities & the beauty in that.

On the days I do workout, no matter how good or not so good of a workout it was - my body feels SO much better. Headaches aren’t near as intense/frequent, digestion works better, I feel more motivated mentally for the rest of my day, I’m not near as lethargic, and my appetite is much more appropriate allowing me to get more protein in.

Today I am 18 weeks & 4 days along. The bump has grown significantly the last couple of weeks and I’m feeling small movements down there on a daily basis 🥰.

Any mommas to be out there have any questions - feel free to ask below! 👇🏼

High Protein Meal Ideas… that I’ve eaten while

High Protein Meal Ideas…
that I’ve eaten while dealing with pregnancy food aversions.

Obviously this post can be helpful for anyone who has a hard time finding ways to get enough protein in, but I wanted to share some of my go to meals I’ve been having the last few months.

Personally I’ve been dealing with more protein aversions than anything, which was a challenge at first since I was previously accustomed to getting in 140g daily, with plenty of that coming from meat. It took time, searching the grocery store aisles for new items to incorporate, and trial & error.

These days there’s very little meat in my diet (in comparison to previously), just for the sake of not being able to choke it down. The only instances I’ve been okay with it is if it’s mixed in with some mac & cheese, and for some reason during my first trimester I was all about salads and I could do cold chicken with it, but definitely not hot.

Each day I would choose 3-4 of the meals shown above.
If I had an appetite for more food, I would have small light snacks in between consisting of more whole foods, primarily fruit because I’ve been all about any and all types of fruit these days.

On a good day I’ll get around 120g of protein in.
On a bad day it’ been closer to 100g but that’s the minimum I shoot for even when I’m not feeling my best.

I want to emphasis to the women out there who’ve struggled with their diet during pregnancy that I have by no means been perfect, as that’s not the goal. The goal is to stay conscious of my diet and make the best of things, one day at a time.

While I’ve enjoyed treats in moderation, keeping protein a high priority in my diet has helped me stay fuller longer which decreases the chances of me over snacking on non filling foods and gaining too much unnecessary body fat. And this same factor applies rather you’re pregnant or not. Protein in king when it comes to satiation and maintaining muscle mass.

Like, save and send to all your pregnant friends 💕🤰🏼

Best part about date night in is you don’t have

Best part about date night in is you don’t have to wear a bra 🙃
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Ps I also might be wearing my house shoes 👀
Happy Valentines Day! 💕

👈🏼 In between IVF cycle 1 & 2 vs 👉🏼 16

👈🏼 In between IVF cycle 1 & 2 vs 👉🏼 16 weeks pregnant.

I was obviously at least a couple margaritas deep on the left with that sassy pose I found in my camera roll 🤣

And on the right, sparing you the underboobage. It’s safe to say I’m gonna need some new bikini tops for the summer 😬 Mommas who were due in the Summer months, check my stories to send me your recommendations on where to shop!

I haven’t weighed in a few days but last checked I’m up somewhere around 5-6 pounds since my “pre pregnancy weight”.

My diet has been quite interesting to navigate these last 3-4 months, but that’s a whole other topic I’ll touch on later in terms of how I’ve been handling it. I haven’t had too many true “cravings”, more food aversions than anything.

However I can say that when I see food commercials on the TV, they seem to be grabbing my attention a lot more than they used to, regardless of what it is 🤣

Mommas - when did the cravings kick in for you and what did you crave?? 👇🏼

Krshka - party of 3 💙💖💙 {KERSH-KA}

Krshka - party of 3 💙💖💙

{KERSH-KA}

Kolton did so good on his first plane ride - he di

Kolton did so good on his first plane ride - he didn’t cry one time 😏
Ready for a weekend away with my baby daddy 🖤

The metabolism is a sliding scale. 1200 calories

The metabolism is a sliding scale.

1200 calories for one person might be a deficit.
1200 calories for another person might be maintenance cals.

1800 cals for one person might be a deficit.
1800 cals for another might be a surplus.

This is not defined by your body type.
This is not defined by your age.
This is not defined by your height, or body fat percent.

This is defined by your calorie intake on a daily basis and how long you’ve been sitting at a specific amount for an extensive period of time. If you’re consistent with a specific amount for a long enough period of time, eventually your metabolism will adapt.

However, that doesn’t mean you can immediately jump from maintaining weight at 1200 cals to 1800 and not expect to gain weight. You need to slowly add in cals on a weekly basis (otherwise known as reverse dieting)

Also know that as you diet down, the metabolism slows down. AKA your maintenance calorie number decreases. This is not something you can stop, but is rather a part of the process; which is just one reason why you need to be strategic with your approach.

While reverse dieting is what’s used by competitors post show, it’s not just used by them. It needs to be used by any/everyone who goes through a dieting process in order to maintain the progress that was made throughout the diet, while transitioning back to a non calorie deficit lifestyle.
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Photo is most certainly not current 😉
Ready for some warmer weather & sunshine so I can start working out in the home gym again!

We are so excited to meet our baby BOY 💙!! Kolt

We are so excited to meet our baby BOY 💙!! Kolton, my son, you are already loved so much by so many. We can hardly wait until July (23rd) 🥰. #itsaboy

Fun fact - due to genetic testing, we’ve known the gender since before they even transferred the embryo. One of our CF mutations effects genders differently so we felt it was important we understood all the facts before we transferred. More often it effects males, but Kolton did not end up receiving this exact mutation. Science is crazy y’all.

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