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Offseason update 💪🏼 6 months post season, I have no freaking clue what I weigh and I don’t plan on checking anytime soon. Which isn’t like me at all because I’m usually all about the data 🤓.⠀
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It’s not because I’m scared, but because I don’t want to overthink it. Truth is, I’m human like you and at certain points I start to correlate a number to how I’ve looked and felt in the past which is what I preach not to do.⠀
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Something I’ve struggled with in my off seasons is having an appetite high enough to eat enough to grow enough. Well, things might be different this time. The doc has me on birth control (to sync me up for the egg retrieval coming up in a few weeks 💉🧫) and it’s causing me to want to eat my entire kitchen...like every day 😆.⠀
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I’m choosing to not weigh, because I can tell I’ve added both muscle & body fat and I don’t want the scale to tempt me to cut back a bit (however I feel I’ve put it on more evenly than ever before). I’m trying to listen to my body and not restrict if I feel *true* hunger, even if it’s over my macro goals. I want & need to grow a lot more muscle, and it’s going to take a lot of time and intentional work every month of this offseason, no matter how long it ends up being.⠀
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Plus the goal isn’t to be super lean right now anyways
👙➡️🤰🏼. Emotions have been...well, emotional lately to put it simply, which becomes pretty distracting from my fitness goals/routine. So, each day I do my best to focus on winning that day...⠀
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Which includes:⠀
- eating lots of whole foods & balanced meals with plenty of protein⠀
- having a detailed plan for my training & giving it all I’ve got there⠀
- drinking plenty of water⠀
- getting a fair amount of steps in to just feel good physical⠀
- and taking care of my mental needs.⠀
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It’s all of these details that might seem small & obvious that are actually the “magic pill” that everyone looks for.⠀

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Today I listened to my body
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I’ve been hitting glutes 3 days a week for about 3 months now, and today I was due for some heavy squats and hip thrusts.
But I’m feeling pretty fatigued and have been dealing with some sharp pains in one of my upper glutes that I need to go have some ART done on (thank you to all who sent me some recommendations for this 🙏🏼).
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So, I decided to take it easy today. I didn’t make this decision until I was already at the gym warming up on the treadmill. Rather than packing up and going home, I stayed and did some light band work just so loosen up the muscles, and followed with a little isolated arm & ab work, in which I haven’t been doing a lot of lately.
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It was by no means a killer workout, but I definitely felt better afterwards having gotten some sort of movement in.
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If you’re an advanced lifter, lifting heavy weights 4+ times per week, it’s okay to slow it down every once in awhile like this, especially if you’re body is telling you to do so. But also know there’s a big difference between feeling fatigue & overworked, and simply being tired and just “not feeling like it”.
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This is one of those ‘make sure this post is talking to you’ type posts. Usually what happens is those who NEED to take a chill pill worry about being lazy or missing out on gains, and those who need to step it up a bit & stop making excuses take a post like this as a reason to not workout today because they weren’t feeling up to it 😉. Know which scenario you’re in friends and respond accordingly! 🤍

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The key to success is playing the hand you were dealt with like it was the one you wanted all along 🖤

I’m a planner and I LOVE structure! But when things don’t go as I had planned, I tend to take it too harshly. Rather that’s little daily tasks or big life decisions, it doesn’t matter.

Sometimes I worry so much about the future, that I forget to enjoy the present. It’s important to have goals and a plan of course, but what’s the point of you don’t enjoy every step of the way?

Something God has been trying to remind me of lately, is that I can’t control everything, but what I CAN control is how I respond.

Today I’m choosing to recognize & appreciate my blessings, and I encourage you to join me 💕
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📸 @christina.ratzlaff
🌞 spray tan @slatetulsa

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You’re not ready to start prep if…⁠⠀
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You can’t have 3 solid days in a row of basically perfect adherence, in all aspects.⁠⠀
All aspects meaning with macros, training, cardio etc.⁠⠀
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If you can do this and it excites you being so on point, you’re ready.⁠⠀
If you can barely get through those 3 days without frustration or annoyance that you “have to execute x task”, then you’re not ready.⁠⠀
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You don’t prep for a bodybuilding show because you have to, you do it because you want to.⁠ I say this from learning the hard way that you have to be mentally ready to start a prep if you want it to be a successful one.⁠⠀
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[photo taken last July, about 2 weeks out from USA’s in Vegas]⁠⠀
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Posing Suit by: @ravishsands (discount code: "doitlikedani")⁠⠀

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Reverse Diet Success Story⁠⠀
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Shown here is one of my lifestyle clients who’s a working mom of 4 kids.⁠⠀
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When she came to me she was spinning her wheels, eating less and less, working out more and more. She was giving it everything she had, but was getting no where. She even did a half marathon last Spring, but still wasn’t where she wanted to be physically.⁠⠀
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When we began working together last July, I taught her how to count macros. Once she got a grasp on the process, we began a reverse diet. We also adjusted her training to be more focused on weights, and less on cardio. She currently lifts weights 4 days a week, and does steady state cardio 3 days a week for only 15 minutes.⁠⠀
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In 6 months, we’ve raised her calories significantly, dropped her cardio to something much more realistic, and she’s down roughly 7 pounds on the scale. However, her body composition has changed drastically for the better, and it’s clear that she’s lost body fat and added muscle at the same time.⁠⠀
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Like many of you, she’s a social butterfly and always has some sort of event to attend. By using flexible dieting, macro counting, and reverse dieting, she’s been able to stay on track with her goals without feeling restricted.⁠⠀
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She’s now in a great position to begin a true diet so she can lean up even more. By position, I’m referring to the amount of calories & cardio her body has adapted to. We now have plenty of room to create a calorie deficit from and go into a true fat loss phase. Where as before, her metabolism was used to a much lower amount of calories which means we didn’t have enough to cut from.⁠⠀
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One of the biggest reasons this mom has seen so much success through the reverse diet is because she’s stayed so consistent. She got within 5g +/- of each macro almost daily. She wasn’t perfect, but she was 80% on point 100% of the time. Her consistency is the biggest piece to her success.⁠⠀
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Note that not everyone loses weight on a reverse diet. How each person responds is very different and depends on a number of variables. This situation is a best case scenario. For more info on reverse dieting, check out my blog - www.danikfit.com or visit the link in my bio.

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A few things to expect during your first bikini prep...
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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.
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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.
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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.
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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.
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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 💩.
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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.

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Where you need to be before starting a competition prep:⠀
Consuming as many calories as possible, doing very little true cardio.⠀
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Think of it like this…you’re going on a road trip that’s going to require a full tank of gas to get you there. If you start with only half a tank, you’ll only get half way. Your gas is your calories when it comes to dieting. If you go into the diet only consuming 1,500 calories, you’ll plateau much quicker and will get to a point where you simply cannot lose anymore fat because you have no calories left to take from.⠀
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At a minimum, I want my girls finishing their offseason consuming around 15-17x their bodyweight (BUT, the more the better). For someone who weighs 130 pounds in their offseason, thats 1,950-2,210 calories daily as a minimum starting point.⠀
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I used to have them work cardio down to 0, but now I prefer to keep a little bit in just so they don’t feel quite so out of shape and for cardiovascular health. That might be anywhere from 15-30 min for 2-3 days a week.⠀
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The higher the calories & lower the cardio you’re doing going into a prep, the more success you’ll be set up for because you’ll have more room to create a calorie deficit.⠀
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Note this scenario is for those who are around 10-25lbs above their stage weight goal. If you’re much more than that to lose, it will likely require multiple cuts and reverse diets to get you what is considered to be truly stage lean.⠀
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Shoutout to all my girls starting their 2020 bikini preps very soon. Swipe to see *just a few* of them & their starting points 👉🏼 (most of them being 1st timers)!⠀
The numbers shown are where their macros & cardio were at the end of their reverse diets. Most of them have been working with me since early 2019 (if not longer) in order to build muscle & prepare their metabolisms for the competition diet.⠀
You all make me proud to be your coach and can’t wait for the season to get rolling <3⠀
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P.S. a very important topic I did not touch on here is the amount of muscle needed before starting a prep. If you’re a newbie to weight lifting, you're going to need time to build a solid base & learn the bodybuilding lifestyle before diving into the sport head firs

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It’s amazing how much you can get done when you get up at 5am.
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Already had my coffee & devotional time, did 30 min of cardio, wrote myself a new workout plan I’m starting today, and am now at the gym excited to crush back & shoulder day 💪🏼🙌🏼
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My “new habit to start” this year is to have better routine, which includes getting up at the same time each morning, which is going to force me to go to bed earlier. This is what’ll be the hard part bc I’m naturally a night owl 🦉.
Happy Monday friends! 🤍
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P.S. drinking —> my favorite preworkout, Mr. Fusion by @nutrithority. Use code doitlikedani to get free shipping.
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P.P.S. the clarity on this new camera phone is going to force me to clean all my mirrors 🤦🏼‍♀️

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“A woman who cuts her hair is about to change her life” —— Coco Chanel 🤍✨

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