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Kyle and I are thrilled to announce that our littl

Kyle and I are thrilled to announce that our little miracle is finally on the way 🤰🏼! #13weekspregnant

After 3 years of TTC, 2 rounds of IVF + a failed transfer, the wait is finally over 🥰. Our rainbow baby will be here this July! #ivfsuccess 🌈

“Yet what we suffer now is nothing compared to the glory he will reveal to us later.” - Roman’s 8:18 🙏🏼

A few things to expect during bikini prep... 🔆

A few things to expect during bikini prep...

🔆You will be hungry. But this is not a bad thing...in most cases it means the process is actually working. Learning how to overcome hunger is going to be a vital piece to the process. Once you start feeling comfortable in terms of satiation, you’re likely plateauing and will soon need to make an adjustment. Be sure to communicate this to your coach, especially if progress has slowed/stopped.

🔆You’re strength will eventually decrease (temporarily). Not for those first few weeks as your motivation will be high which helps, but after weeks upon weeks in a deficit the weights will start to feel heavier & heavier. Your goal at this point is to maintain strength as much as possible. Only those with crazy awesome genetics will see strength improvements on the later end of prep. You’re likely not one of them.

🔆You will become a robot, but will likely enjoy it. If you’ve decided to commit to this sport, you’re already considered crazy so just accept that & take it for what it is 😉 Temptations probably won’t be as bad as you’re worried about. Being in prep is like a light switch. You’re either committed to this or you’re not. Decisions will be very easy to make and you’ll shock yourself with the amount of discipline you’re going to have, even as a newbie.

🔆Prep brain is a real thing (comparable to pregnancy brain), but don’t let that scare you from being able to still do well at your daily job. You’ll be in such a robotic state that you’ll likely improve at your job because you’ll find ways to be more efficient. Sure you might find your car keys in the fridge, but that’s about as horrific as it’ll likely get.

🔆Digestion is going to change. A LOT. Like your metabolism, your digestive tract adapts to changes. You will likely get constipated at a few points, and it’s important to share these details with your coach. This isn’t TMI so stop starting off the conversation with that acronym and just get used to discussing the topic 💩.

🔆You’ll never look at your body the same way again. In some ways that’s a good thing, in other ways not so much. But that’s whole other topic in itself so we’ll tackle that later.

For 2021 I’ve got 3 goals to focus on: - A good

For 2021 I’ve got 3 goals to focus on:
- A good habit to start
- A bad habit to quit
- A word to live by

This is something I learned from our pastor during a message series a couple years ago called “Habits”, and I loved the set up.

He encouraged to not set too many goals, as the more you set the less likely you are to achieve them. Focus on just a couple of simple tasks you can work on every single day that will add up to big changes in the long run.

While I’ll admittedly say I didn’t do my best on them in 2020, I can say I’m off to a great start so far for 2021 as I even started a week early ☺️.

For 2021, my new habit to start is to start getting ready for bed by 8pm. I was very strategic in the way I worded it for good reason. I wanted it to seem simple & easy, but would also lead to a lot of other positive habits, since the rule is to only choose one.

Some of the postive things that will come of this habit include:
- Getting to bed at a better and routinely time —> thus leading to more/better sleep.
- It limits my screen time as I turn off the TV and stop the scrolling at that time —> thus leading to better sleep.
- It gives me time to read before I actually fall asleep
- It’s going to help me create a nightly routine, including a skin care routine —> who doesn’t want better skin?

All of these sub categories were new habits I’ve at some point thought about starting. Meaning I wanted to have a better skin care routine, I’ve been wanting to read more, etc. But since it’s important to not overwhelm yourself by not setting too many at a time, I went with a simple and foundational habit that would help lead to more positive outcomes.

No matter what I’m doing, what’s on TV or how interesting instagram stories are, when the clock strikes 8pm I start doing anything that needs to be done to prepare for the following day, and then whatever time is left over I read for a bit (goal is to bed dead asleep by 10pm).

Setting new years resolutions may sound cliché…
And while I agree you don’t need a new year to make a change, there’s something about a fresh start that’s exciting and motivating. Motivation doesn’t last forever, so I’m pro act on it while it’s there.

Repost for those who are newer to macro/calorie co

Repost for those who are newer to macro/calorie counting 👇🏼

“Why are MFP calories not adding up right?! I hit my macros, but it says I still have calories left. Which one do I go by?”⁠⠀
⁠⠀
This is one of the most common questions I get when someone starts to learn how to count macros.⁠⠀
⁠⠀
Above you will see 3 reasons why this might be happening.⁠⠀
⁠⠀
Because of these reasons listed, always double check to make sure that the food option you chose in the app is correct, at least on the macro side of things.⁠⠀
⁠⠀
I personally do not pay attention to where the calories end up.⁠⠀
⁠⠀
As long as your macros are where they need to be, so will your calories (because:)⁠⠀
- 1g protein = 4 calories⁠⠀
- 1g carb = 4 calories⁠⠀
- 1g fat = 9 calories ⁠⠀
⁠All macros have calories. ⁠⠀
If your macros are spot on, so will be your calories regardless of what the app is reading.

Pretty dang proud of this woman right here. Her p

Pretty dang proud of this woman right here.

Her postpartum journey has been far from easy but she never gave up. We focused on progress, not perfection. If she missed a workout, she got back to it the next day. If she didn’t hit her macros well one day, she made sure to do so the next.

Too many people think they have to be perfect all the time to get these kind of results, and they let even the slightest set back keep them from finishing what they started. But not @sherrierowell14. She never gave up on her goals and she’s not slowing down anytime soon.

The truth is you will make more progress in the long run if you’re 80% perfect 100% of the time, than if you were to be 100% perfect only 50% of the time. When she adjusted her mentality to this outlook, amazing things happened for her.

Can’t wait to see what’s next for her as she begins the ProPhysique Transformation challenge!

P.s. today’s the last day to sign up to avoid any late fees. Visit prophysique.com for more info & to get signed up.

Merry Christmas Eve from the Krshka’s 🎄

Merry Christmas Eve from the Krshka’s 🎄

Some days you eat salad and go to the gym. Other d

Some days you eat salad and go to the gym.
Other days you drink wine and put your party pants on.

There’s a lot of different advice being thrown out on how to eat over the holidays. And the truth is, there isn’t a right or a wrong way to do it.

IMO, the best way to approach things is to go in with a plan. Rather that’s to stay on track and keep counting your macros, take 1 day off completely, or take a few days off in a row. Make the decision ahead of time, by considering the consequences of each circumstance.

If you consciously decide how YOU want to approach things ahead of time, you’ll be much less likely to experience any sort of remorse no matter which direction you go.

Basically;
- don’t decide to eat like an ass hole and then complain about it later when you don’t feel & look your best.
- But also don’t purposely restrict yourself and complain later that you didn’t get to enjoy “x” food/drink.

You make the call, and then accept whatever the consequences are.

Also remember that few days slightly off track won’t make or break you. It’s what you do consistently that matters most, not occasionally.

Photo not from this year - just over here reminiscing when there used be fun holiday parties to get dressed up for🎄

Macro Hoarding for an event… May not be the bes

Macro Hoarding for an event…

May not be the best tactic to use while you’re still in that post show phase, trying to get used to normal life again.

When you have an event coming up that you know you’re going to want to enjoy yourself at, I’ll often advise to have less carbs & fats earlier in the day in order to save up calories that way you can enjoy yourself easier without overdoing it on total calories.

However, I’ve found this isn’t always the best approach for everyone, especially if you’re still in that 6 months post show phase. What this usually does for these individuals is it bring back those feelings of restriction, which can lead to wanting to say “eff it, I don’t want to feel restricted” which can lead to overdoing it. It can also cause extreme hunger, which if you’re already still having a hard time feeling satiated it’s only going to make it harder to not over eat at the event and feel satiated.

I recommend holding off on using the tactic above, until your body fat, appetite (leptin levels), and your mindset are in a much better position to do so.

Instead, eat your normal meals at your normal times, that way you don’t go into it completely starved. If you end up going over your calories a touch, so be it. It’ll probably be less than if you’d gone into it feeling starved & restricted. Remember it’s what you do consistently that matters most, not inconsistently.

Photo above was from date night this past Friday. Since it’s been a year and a half since I last dieted, my appetite is more than under control so I was easily able to pull back a bit on carbs & fats earlier in the day, that way I could enjoy some pork chop & risotto without over doing it on total calories for the day.

P.S. yes that’s Zoe’s “blanky” on the floor behind me 🤷🏼‍♀️🤦🏼‍♀️🐕

“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 😈

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