Contest Prep, Fitness

The illusion of bodybuilding

Bodybuilding is all about creating the illusion of the perfect physique. In reality, there is no such thing as the perfect body, but bodybuilding as a sport allows its athletes to strive for it as closely as possible. Everything is geared towards this from nutrition, exercise, sleep, hydration, supplementation and so on. Bodybuilding is a 24/7 endeavour that, when done properly, will produce that coveted dream body that most of us wish we had year round.

With the Bikini category, the illusion that we are trying to create is one of broad shoulders, small waist, developed glutes, a nice s-curve in the body without a lot of mass or muscle striations. Judges want to see someone lean with lots or definition minus the bulk of traditional bodybuilders. What most athletes will notice as they go through a prep, is that their natural body shape and genetics may not allow for this to happen, so they have to tweak their training to give the illusion of this look. A prime example is for an athlete who doesn’t have a small waist, but  that can build muscle really well to instead focus on building up the glutes and shoulders to create more curve that way, and give the appearance of a small waist by keeping everything in good proportion. For someone like me who is a hard-gainer (gaining muscle is very difficult), I instead would focus on leaning out without losing muscle by doing steady-state cardio for only 20-30 minutes instead of interval training like most athletes will do.

It’s not just exercise either. Nutrition is an exact science when it comes to competing and photoshoots. We tweak our diets every couple of weeks to make constant progress by gradually reducing calories and for many, cutting down carbs and fats. Usually the last phase of contest prep is the toughest where it’s all protein and almost no starchy veg or grains, and very little if any added fat. This is what gets us super lean. It’s what has to be done in order to look the way that we do. The goal with leaning out is to see as much muscle definition as possible and the less body fat you have, the more visible the definition will be. When I say super lean, I mean 8-10% body fat for the ladies and 2-5% for the guys. Just as an FYI, ladies are considered healthy at around 20% body fat and men around 15%. Yes, it’s that low and no it’s not something that can be maintained long term without hitting some serious health risks.

This is what 8% bodyfat and 50% muscle mass looks like:

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In the weeks leading up to the contest we chug water like crazies (about 2 gallons per day), drop the salt intake and start in on the diuretics in order to get as efficient at shedding water as possible. Then about 2 days out water starts being trappered off. This prevents any potential for bloating to once again be able to show as much muscle definition as possible.

Pre-spraytan vs post-spraytan

One thing that most may not take into consideration is posing. Posing will ultimately make or break you. You can hide almost any disproportionate, unsymmetrical or underdeveloped area with the right posing. In back pose, for example, you position yourself to slightly flex (but not squeeze) the glutes in order to make cellulite magically disappear and if your waist isn’t super small, but your back is developed then you can flair out your lats to make it look like you do. The smallest adjustments can have a huge impact. Posing is super technical, we are twisting and tightening certain areas to look a very specific way and show off our best assets. Another example is in front pose where you’re feet are shoulder width apart, toes forward, but you turn your upper body completely to one side and then have to turn your shoulders forward to give your body a lean and curvy look.

 

Then there’s everything else like the spraytan, posing suit, hair and makeup. The spraytan is mandatory FYI, and although up close we look super weird, on stage it’s all good. Without the tan the bright lights will just wash us out and no matter how shredded you are the definition will not show without it. The suit and hair and makeup are all to give us a glamourous look. Up close we look over the top, but on stage it’s a nice and well put together.

Pre-makeup vs post-makeup

 

As I’m sure you can tell by now, everything really is an illusion here. So the next time you find yourself wishing you had rock-hard abs and a cellulite-free tush, just remember the amount of work that goes into it and that your bodyfat has to get super low, but your muscle mass needs to go up (otherwise you’ll just look skinnyfat and puny). I must admit that there really is nothing quite like looking in the mirror and loving how your physique looks, or the way it feels when you place your hands on your belly and feel abs. But I honestly only appreciate it because I know the work that I’ve put into it. It’s not the endgame that matters but the road to it that really allows you to reap what you sow.

 

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Fitness, Nutrition, Wellness

Pulling myself together

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To say that the last two years of my life have been tough would be the biggest understatement ever. Not only have I dealt with health issues, lost loved ones and a job last year, but now just as I thought things were starting to get stable, my marriage is ending. This all happened very suddenly without warning and was a huge shock, now I’m once again picking up the pieces and attempting rally myself back into sanity.

I wish I could say that I channeled all of my anger and hurt into some pretty beastly workouts, but that’s not the case and it’s definitely not what I needed. I decided to not force myself or try to push myself into what did not feel right. What I really needed was a break. I was already planning on taking a week off of training following my photo shoot and boy did I need it. This all happened to coincide with my starting a new job, so that extra time off was not only helpful physically and emotionally (due to my impending divorce), but it was also helpful in giving myself the capacity to focus on some new work.

So I took the week off and gave myself a breather. I started working out again, but keeping it very quick, about 30 minutes of weight training on my lunch break. It’s just the right amount time to work up a small sweat and maintain my mass. Now is not the time to be going full speed ahead that’s for sure. And although I was planning on starting to prep for Nationals and maybe doing a mass gain, I decided to hold off for at least a month. This will give me enough time to get into a good rhythm and routine with my day to day and new life altogether.

In terms of nutrition, well let’s just say that I’m going really easy on myself. I’m not gonna lie, I’ve been ordering in or getting take-out, eating whatever I felt like and it’s been good. I’m not binge eating or overeating, but I’m not regimented either. No measuring or weighing food, no macro calculations or anything like that. I am still trying to keep it balanced, but if I do feel like having a bucket of spaghetti and a slice of chocolate cake, then I will. If I feel like ordering pizza and breadsticks and fries, then I do. I’m just eating well without overdoing it or beating myself up over anything. I must say that it’s nice to not be doing a big meal prep and to instead just pack leftovers for lunch or pick up something that looks good and healthy.

The positive thing is that now I’ve started to really develop a good night time ritual where I drink a hot chamomile tea on my balcony in the evening in my jammies and then curl up in bed with a good book and read before it’s lights out. I haven’t gotten into meditation or anything like that, but I’m sure it’ll come along soon enough.

Apart from my changing eating habits and my intense urge in wanting to redecorate my home by going on a daily shopping spree, everything is still good and I’m hanging in there. Whatever message the universe keeps trying to send me, I guess it hasn’t come through yet, but at least for now I can enjoy some extra independence. Maybe having more leeway will allow me to create even better habits in the long run and make my prep for Nationals a little less intense that I had planned. No matter how this plays out, I’m still an athlete and still competing and still coaching people, maybe just at a slower pace for now.

Fitness

My First Photoshoot!

I’ve been wanting to have a professional photoshoot for a long time and this past weekend I finally did it! It was a total blast, but surprisingly tiring; I guess that’s why models always talk about how hard modeling is 🙂

In the weeks leading up to the shoot I did a mini-prep where I followed the same training plan as my last contest-prep, but gave myself a little more leeway with the diet. There were no drastic cuts in calories or low-carb anything and I enjoyed weekly treat meals throughout. The only big thing I did was a 1 day carb-load and a water depletion, just to get some good definition going. It definitely helped and in that one day I was able to get great definition and fullness back without the bloat. It never seems to amaze me how much water we hold onto and how much it actually can change the way we look. I didn’t want to come in looking stage ready or super shredded, in fact, I don’t think that my body could handle another cut like that this year. Instead I wanted to look like me; fit and strong in a natural way because that’s who I am.

The day started good, my lovely sister/makeup artist came over and did a stunning job on my face.

I loved the way the makeup turned out and I wish she could come over everyday to help me get ready!

I headed over to the studio with my mama, but unfortunately the photographer had given me the old address for the company and so we wound up starting a bit later than we’d planned.

I must admit that it was really fun and that it’s exactly what I thought it would be like; music playing, the photographer giving me directions on how to pose and this giant camera flash every time I struck a pose. It was fitness based so I did have to do some workout movements with weights and it is really tough curling a dumbbell when you’re completely dehydrated. It was totally worth it though and every time the photographer showed me one of the shots I was amazed. I almost couldn’t believe how good and sharp it looked; way better than any pic a cellphone could take.

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This was another super fun experience on my fitness journey and I’m so glad that I decided to do this and so grateful that I found such an awesome photographer. I highly recommend a professional shoot for all entrepreneurs and fitness athletes. Not only is it a cool thing to do, but it’s also something special to add to your repertoire. Whether it means having professional shots for your own company or for your fitness career, it’s definitely worth it. I had an awesome experience for a few hours, that I got to share with my mama. And afterward I got to indulge in these babies.

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Yup, we found gold! Vegan donuts. I had 4 on the car ride home! Not  a bad way to spend a Saturday.

 

Fitness, Nutrition, Recipes, Wellness

Why fitness isn’t for free

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When I first earned my personal trainer certification I started doing a couple of plans for free. I did these for some friends and relatives with the hopes of gaining some extra experience while also helping others get healthy. My thinking was that I was going to be a great resource for people who were looking to get fit, without them having to spend a fortune on some fancy group coaching service with weekly meetings and a minimum buy-in.

Well…I was wrong.

The reality is that if there is no investment, there are no returns. Think of it like this: right now you could google fitness and nutrition plans you will get an endless number of free options. How many people have actually followed those free plans on their own, gotten great results and be able to maintain these results? Very few if any at all. When there is no investment, there is nothing to hold you accountable and accountability is what will keep you on track when you are ready to throw in the towel. Ultimately, when you make this investment you’ll want to get your money’s worth.

Prime example: Someone had asked for my help and I had happily put a plan together for them; they were looking to a significant amount of weight. Well, one day they called me up just to chat and casually mentioned that they were going to pick up a bag of chips. Naturally I started telling them that this wasn’t part of their program and that they would only be hurting themself. This person responded with “I DON’T GIVE A SHIT!” and then they hung up on my face.

Just because you decide that you want to get in shape doesn’t automatically mean that it’s going to happen. You can read all of the fitness magazines or sign up for as many free challenges as you want , but until you actually take massive action and start getting to work, you will never be able to change. What you have to know about weight loss is that it’s work and that it is a lifelong commitment. This may seem intimidating, but what’s the alternative? Continue feeling crappy all the time and disliking the way that you look. Why waste your precious time standing in the dressing room picking apart your body, when you could instead feel great and love every part of yourself? Seriously. You need to invest in yourself. I didn’t become a nationally qualified bodybuilder on my own. I hired a great coach with contest experience who specialized in vegan nutrition. I could have easily gone to the gym and picked out any trainer who would put together some generic plan for me, but I knew that it would be a total waste of resources for me. The investment got me the support that I needed and it created the accountability to fully commit to my goal. I still had to put in a ton of work, but it was totally worth it.

It’s the same principal with groceries. So many of us talk about how expensive it is, but the reality is that quality food and nutrient dense food can be more of an investment that the junk food that has no business being in your grocery kart.

At the end of the day, you get what you give and if you want to finally get healthy and lose weight FOR GOOD then it’s time to invest in yourself and get to work. You don’t have to go to the most expensive gym in your area or buy the most expensive protein powder out there, but you have to invest in the right training and in the right nutrition. And by right I mean the best balance between challenging, enjoyable and great quality. If you love to dance then try a Zumba class, if you’re competitive then try powerlifting or bodybuilding, if you love having a sense of community then try out Crossfit. Nutrition-wise, well if you love chocolate everything then try my Raw Protein Brownie, or if you are all about sushi, well I’ve got a low-carb sushi recipe that will knock your socks off!

The moral of the story is this:

Commit. Invest. Progress.

It’s time. You can do this and I can help. To schedule your FREE 1 on 1 no obligation coaching call click here

P.S. Don’t forget to check my newly released EBooks! There’s an awesome recipe collection with delicious meal and snack options that are 100% vegan. And for those of you looking to go-it alone in terms of losing weight or getting fit, check out the nutritional guide and workout plan!

Fitness, Nutrition, Wellness

You’re on your own

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Taking the decision to start living a healthy and fit lifestyle is awesome! It is without question one of the best conscious choices that you can make in your lifetime. Chances are, when you decide to embark on your fitness journey, you’ll be super pumped, I know I was. It’s this exciting adventure that you get to do just for you and you alone, for your own personal reasons. It opens you up to an entirely new world and subculture in the fitness community. One very common drawback that many people will experience at one point or another is when their spouse, family or friends are not on board. I’ve heard so many people talk about how challenging it is or how this has caused conflict in their relationships, and even I experience this today with my husband from time to time. It doesn’t always have to be a huge fight though and there are some ways that you can spin this around to make things way easier for you while still staying strong.

Before we take it any further, take a second to acknowledge why you’ve decided to change your lifestyle. Maybe you’ve been sedentary and eating unhealthy for a long time and you’re finally ready to lose weight. Or maybe you’ve been working out for a while, but are pretty inconsistent and you don’t really pay attention to nutrition. Or Maybe you’re a gym rat who’s ready to take it up a notch and start training for your first competition. Regardless of your “why”, your reason is what will carry you through when the going gets tough. Use this decision as a means to hold you accountable and to keep your eye on the prize. Whether it be the number on the scale or setting a new PR or winning a shiny trophy, your reason behind this lifestyle upgrade needs to always be at the center of your mind. Get super clear on this because you will need it if ever someone gets upset with your choice.

At some point someone will probably say something negative about you spending time at the gym or staying away from junk food or ordering something lighter at a restaurant. Naturally most of us will get defensive and then an argument will ensue. Some people just get quiet, but then it can lead to massive resentment instead. Neither is good for a relationship. Here are a few tried and true tips form yours truly, that can help take the edge off without ending your relationship:

  1. Communication is key. It is so important to very clearly articulate why you are doing this and why it is important that you continue. Explaining that this is something that you are doing for yourself and your well-being can help shift the other person’s perspective a bit. Focus on the health aspect above all else when having this conversation and explain that the healthier you are, the better you feel both physically and emotionally. Instead of coming home after work and crashing on the couch, you’re coming home from the gym feeling energized and positive. Your mood is better, your sleep is better and you’re just way more pleasant to be around.
  2. Think of it from their point of view to get a better understanding of what they’re really saying. If you’re spending an hour at the gym each day instead of being at home, then they probably just miss you. If you’re ordering something healthy at a restaurant then it might be making them feel self-conscious about their own choices.
  3. Compromise when necessary. If your workout schedule is interfering with your obligations, then instead of scrapping it altogether when you spouse says that they need your help (fill in the blank) and resenting them for it, change up your timing. Switch to morning or midday workouts or break up your workout into three smaller separated workouts to fit in the time. It may be an adjustment for you in the beginning, but with time you’ll adapt without neglecting your responsibilities.
  4. Get extra help. If time is your problem then consider getting with to free up some space in your day. For example, if your weekly meal prep takes three hours out of your life that you’ll never get back, then consider using a healthy meal delivery service that fits your budget. If the time you spent cleaning your house each week could be better spent working out, then hire a weekly house keeping service. Yes, these are added expenses, but if they can make your life easier then go for it. Budget accordingly and make it happen.

One final point that I’d like to make is that some may have an issue with your financial investment in this. In this case, I say it’s your life, your body and your health. Do you want hit 60 and feel like garbage all time struggling to walk up a flight of stairs or get out of bed in the morning? Or would you rather have the stamina to crush your day, feel energized and spent time with the ones you love? I’d choose the latter. You are investing in your health and your life, it is the best investment that you can make.

Denise K

Fitness

Booty Building

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Amanda Latona-Kucklo, the Booty Queen herself, said it best: Butts are back. Gone are the days when women were vying to be skinny and small, instead we now strive for those coveted sexy curves coupled with some nice muscle definition. More and more ladies are making their way towards to weight rooms in their local gyms and understand that getting in shape is more inline with lifting heavy weights than doing hours of mindless cardio. Whether you’re a physique competitor or fitness enthusiast, booty building is a staple for any workout plan.

The most important thing to keep in mind when training your lower body in the mind-muscle connection. This is a huge component to progressing with fat loss and muscle gains. You might be thinking that muscle gains is synonymous with bulking, but trust me it’s not, not even a little bit. Bulking up is a whole other method of training and dieting that requires a massive calorie surplus, very specific supplements and nutrient timing. Muscle gains in this case means building all the right curves in all the right places which makes you look fabulous in pretty much any outfit you throw on. The idea behind the mind-muscle connection is that during your workouts you bring your attention to the body part that you are training. More specifically, you focus on the muscle that you are working throughout each rep and each set. A good example of this would be performing a squat, during the concentric or shortening phase o the lift (when you are moving upwards) to really focus on digging your heels into the ground to bring most of the resistance towards your glutes. Same thing during a deadlift; although many consider this to be more of a back exercise it actually really works the legs and the more you engage the legs by bringing your attention to them as you lift, the heavier the load you can work with and the greater muscle you can build. With a deadlift, right at the midpoint of the concentric phase you want to focus on really pulling in those glutes and giving a big squeeze.

This mind-muscle connection isn’t just for weightlifting, but for cardio as well. Think about the elliptical machine. Most people that I see at the gym have a tendency to come up onto the ball of the foot and kind of bounce up as they go through the motion. What they end up doing is taking all of the resistance out and using momentum to move the machine ultimately working a little bit on their calves and quads instead of on their glutes and hamstrings. Same goes for the stepper machine. I can’t tell you how many people I see each day who hold on to the side rails, lock their arms and again come up onto their toes while stepping. Locking the arms removes all the resistance out of the movement and, just like the elliptical, coming up onto the toes will work everything but the hamstrings and glutes. This is fine if your goal is to build up your calves, but for most of us, the glutes and hamstrings are what really need a lot of work. The proper form for both of these cardio workouts is to hold onto the machine (not too tight!) to balance yourself, sit back slightly so the weight is distributed to the back of the legs and push your heels down throughout the motion, no doubt that you’ll really feel the burn. So whether you’re weight training or getting in some intense cardio, if booty building is your goal, get your mind-muscle connection on track.

The next thing to consider on your quest to building great glutes is that the lower body contains some of the largest muscles in your body. What this means is that in order to build curves in this area, you need to lift really heavy. The larger the muscle the heavy the load it can handle. Using myself as an example, I can leg press over 200 pounds for 12 reps, but I can’t curl more than a 25 pound barbell with my biceps for anything over 15 reps. The bigger the muscle, the heavier you gotta lift. Unless you are an athlete or work with a coach, chances are you’re lifting heavy enough. My rule of thumb is that when I get to the last rep of each set I’m swearing to myself or at least saying “ouchie!” when I’m done. Whenever you finish a set, if you feel like you could keep going or if you haven’t broken a sweat, then you are not lifting heavy enough.

Now for the actual exercises. There are countless ways to build a great booty, whether it be from bodyweight training, machines or free weights, the possibilities are plenty. Like I mentioned though, weight training is essential here and cardio alone won’t cut it, even if you include plyometric training like jump squats, burpees or switch lunges, it’s not enough, you have to include some serious strength training in there. For free weights, squats are great and there are tons of variations from foot positions to grip to placement of the weights. Everything from the standard back squat to front squat, then there’s goblet, sumo, deep and narrow squats. Same for deadlifts; there’s stiff-leg, sumo, wide grip and narrow grip. For lunges try walking forward lunges, backward lunges, curtsy-style or Bulgarian with one leg elevated on a bench. And then there’s always to essential barbell hip thrust which will no doubt leave you crawling your way out of the gym with a great pump in your backside. Although a lot of the strength machines may look like some sort of torture contraption, they are actually super effective and pretty straight forward to use. Everything from the abductor machines, to the butt blaster or even using a pullup machine for a leg press down. Not to mention the endless possibilities with cables like glute kickbacks and side leg raises. When building muscle and curve, you’re trying to achieve hypertrophy which is where your existing muscle fibers and cells are triggered to initiate muscle protein synthesis and ultimately muscle growth. In terms of exercise structure, to achieve hypertrophy aim for 3-4 sets or 10-15 reps per exercise and dedicate 2 days of lower body weight training each week to see maximum results (cardio does not count as leg training FYI).

If you don’t have access to equipment or if you workout at home then body weight exercises can still be useful. The usual squats, lunges and hip thrusts are essential here but definitely up the reps to feel the burn and opt for supersets (doing two exercises in a row without rest). Also try out some exercises using very slow movements like squatting down for 4 seconds, pause for 2 and then rise for 4 seconds and squeeze at the top, then at the last rep, squat down a pulse for 30 additional reps. You will definitely be sweating something fierce. There is always a way to get in a great workout and let yourself get the body you’ve always wanted while getting super strong in the process, regardless of your circumstance.

Sound simple enough? Notice I said simple not easy! Progress does take time so like everything else, you won’t see results in one day, but over the span of several weeks coupled with sound nutrition, you’ll start to see some real changes in your physique. No more skinny and puny, just curvy and strong. So get out there, train hard and love your new look.

Start Strong, Finish Strong

Contest Prep, Fitness, Nutrition

The Rebound

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Rebounding is just one of those things… after you reach a goal weight or successfully complete a contest prep, the rebound that follows seems to be the natural part of the process. Or is it? What I it were possible to lose weight and actually keep it off for good and maintain your body weight while maybe even improving your body’s composition? And, dare I say, what if you could be stage ready year round? OMG right? There are some things that can be done to make this happen and these mostly come down to one massive concept: mindset.

Mindset is a very tricky thing because it can be used for some really positive things, but it can also stop you right in your tracks without even being aware that you are part of the problem. Losing weight is the perfect example as you have a specific goal in mind, a magical number to reach on the scale or by dress size. that becomes your focus and seeps into all aspects of your life in that you are always mindful of the quality and quantity of food that you are choosing to consume each day and how it will affect your results. The problem usually kicks in after you’ve reached your goal when one of two things happens: either you went too low in calories and/or certain macros for too long, or there is no follow through or maintenance plan in place to help you, well, maintain your physique. Either way your mindset will take a hit once you surpassed your goal. Sometimes it can be by rewarding yourself or celebrating your achievement with food which can lead to a binge that lasts several days, and sometimes it can be the fact that you no longer have a super specific goal to keep you on track and you’re just lost.

One very popular concept floating around, but very rarely being practiced is moderation. So many of us want balance, we want to be able to enjoy foods, eat what we want when we want it. I’ve heard countless say “everything in moderation is key” or “the 80/20 rule is the way to go”, I’ve tried these things and they don’t work and not just for me but for pretty much everybody. Why? because moderation is REALLY hard, much harder than losing weight and cutting out certain foods altogether. The hard truth is that most of us can’t stop at just one or two bites, no matter how well intentioned we are we just don’t have the will power. I can absolutely attest to this. I know that when I taste something really decadent, I am all in and I will eat the entire box of cookies or pizza or mac n cheese (all vegan versions of course, animal based would make me sick!). As much as I wish I could be the type of person that has just a taste and moves on, I’m not and most people are exactly like me. As I mentioned, it can lead to a full on cheat day or binge that can massively impact not only how you look, but your health as well. When you diet down and lose body fat, your metabolism becomes very sensitive and so a sudden increase in calories especial from fat combined with simple carbohydrates will cause an increase in body fat and will ultimately impact your cardiac health too.

Another important factor in all of this is the fact that as humans we are physiologically hard wired to survive no matter what. When we lose weight or try to, our bodies signals to our brains that we may starve, so the next time you do indulge or everything in you is pushing you to eat, eat and eat. This is why it sometimes feels as if we lose control when eating or as if our bodies are trying to fight us. Our bodies aren’t actually fighting us, they are trying to protect us from starvation and ultimately death. That’s all it is, it’s not because we lack self-control or we are weak, it’s just cause we’re all made that way. Again, this is why moderation very seldom works.

This is why so many bodybuilders pack on weight in the week following a show. Everybody has a victory meal; it’s part of the contest process and part of the culture. Most athletes have been low carb and without a treat meal for so long that it’s all they can think about during peak week, so when the show is over they go nuts. I’ve seen people step off stage and run directly to their coach or family member who is waiting for them with a box of donuts. I can understand why and I certainly engage in the victory meal, but I also know that I’m not gonna feel great right after either. I get bloated and heartburn, it’s not good. In the days following the competition, my muscle definition drops and my six pack of abs starts to fade away along with my spraytan. Now most of this is because I rehydrate and so everything plumps up, but some of it is also body fat. If one  cheat meal leads to a day and then a week, well I would definitely gain back some fat.

As a woman, being at 10% body fat over the long term can impact the hormones, so the best way to be “stage ready” long term is to work directly with your doctor and your coach to find the right combination and possible hormone therapy. Yup, that’s right, anything less than 13% will usually cause amenorrea which can lead to osteoporosis and thyroid problems, so it’s very important to work with a doctor here. Now you may not be super shredded all the time because you can’t be depleted of water all the time, so another equally important part of this is to keep your electrolytes in balance by keeping your water intake high while lightly salting all meals and including potassium rich foods in the diet such as potatoes, winter squash, white beans and bananas. That way you won’t hold on to any excess water weight and you won’t be depleted of electrolyte either. The other two big components here are to hit the gym hard and use an extra calories as a means to mass gain and pack on muscle, and obviously to eat quality food that nourishes you, even if that includes sprouted grains waffles with some earth balance and maple syrup 😊

For the non-competitor who recently hit a milestone in their fitness journey and reached their goal weight or finally dropped those last 5 pounds, the a great option to making it last is the reverse diet. Essentially you will be slowly adding in calories back into your diet usually on a weekly basis. How much to add can be tricky to figure out so it may be best to consult with a nutrition coach for help with this one. Usually a couple extra hundred calories will do the trick so long as all meals are balanced and you are still working out hard. If you are going to have some treats, as a rule of thumb stay away from refined sugars and starches and opt for something that may be a bit easier for your tummy to digest. One thing that’s easy to incorporate is switching to whole grains whether it’s flours in baking, past or bread, that alone will help you get in extra fiber and micronutrients.

Having the right mindset is the difference between just reaching your goal and moving beyond that goal. Just remember that it doesn’t have to be this horrible fight with yourself; it doesn’t have to be this big struggle where you have to be super strict for the rest of your life. Change your mindset and start seeing the reality that food is here to nourish you and that’s all, the fact that it tastes great is just the added bonus.

If you liked this article, be sure to check out my Summer Special for the month July!

Start Strong, Finish Strong