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nicktongstrong Nick Tong @nicktongstrong mentions
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Tell me she doesn’t look beautiful <span class="emoji emoji1f633"></span><span class="emoji emoji1f60d"></span>...”The greatest happiness of life is the conviction that ...
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Tell me she doesn’t look beautiful ...”The greatest happiness of life is the conviction that we are loved; loved for ourselves, or rather, loved in spite of ourselves”. ️ We are all flawed; for another human to accept those flaws and love us in spite of them is the greatest gift one can ... Tell me she doesn’t look beautiful 😳😍...”The greatest happiness of life is the conviction that we are loved; loved for ourselves, or rather, loved in spite of ourselves”.
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We are all flawed; for another human to accept those flaws and love us in spite of them is the greatest gift one can give. I was going to post a picture of both of us, but the truth is, this is my day to thank you for who you are first and foremost, @brittanylauzon. Happy birthday to my beautiful girlfriend—I hope to be able to give you all that you offer me.
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Whenever I start getting hungry or feeling a bit of low energy, I just think “What would Abdul do”? ...
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Whenever I start getting hungry or feeling a bit of low energy, I just think “What would Abdul do”? We all hear of stories of coaches running clients on extremely high cardio and low food, and often for good reason: for some it’s their ubiquitous approach, 16 weeks out. That said, output has ... Whenever I start getting hungry or feeling a bit of low energy, I just think “What would Abdul do”? We all hear of stories of coaches running clients on extremely high cardio and low food, and often for good reason: for some it’s their ubiquitous approach, 16 weeks out. That said, output has to match goals and context, and the client has to have the drive. A couple weeks on very low food will NOT KILL YOU. I repeat, on a sound system, you can handle a few weeks of very low food. Will it be fun? Not necessarily. Will it be worth it? It’s for the passion of the individual to decide. So my bikini gals, when we push at 100g of carbs and 40 minutes LISS the last couple weeks of prep, think of this dude and his 50g fat and 20g carbs from veggies this last push and the fact he’s telling me to give him more 😂 Well earned @ak_alkhaldi, let’s finish it strong.
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Belief in oneself is the ultimate determiner of direction. Doesn’t mean there won’t be bumps in ...
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Belief in oneself is the ultimate determiner of direction. Doesn’t mean there won’t be bumps in the road. Doesn’t mean it’s going to be easy street, but it does mean you retain the absolute ability to work through these things rather than allow them to block your path. First time competitor ... Belief in oneself is the ultimate determiner of direction. Doesn’t mean there won’t be bumps in the road. Doesn’t mean it’s going to be easy street, but it does mean you retain the absolute ability to work through these things rather than allow them to block your path. First time competitor @rheamfit is 6 weeks out on bottom and these are her changes thus far. I haven’t heard a single complaint, just the desire to bring her best and what’s assured to be capable of. Believe in your abilities, folks.
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Don’t sleep on me fellas. 7 weeks, no stopping the train.
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Don’t sleep on me fellas. 7 weeks, no stopping the train. Don’t sleep on me fellas. 7 weeks, no stopping the train.
@lexi_deyoung 6 weeks out. Time, patience, and daily intent; a coach can give you a lot of tools, ...
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@lexi_deyoung 6 weeks out. Time, patience, and daily intent; a coach can give you a lot of tools, they can be honest with you...encourage you when needed...but they can’t give you the mindset or do the work for you. Everything is in your grasp, but that’s the thing...it’s yours to take. Let’s ... @lexi_deyoung 6 weeks out. Time, patience, and daily intent; a coach can give you a lot of tools, they can be honest with you...encourage you when needed...but they can’t give you the mindset or do the work for you. Everything is in your grasp, but that’s the thing...it’s yours to take. Let’s finish this thang up Lexi.
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Yesterday was a solid day for us; all four at the Open walked away with a first or second and @stevicaitlin ...
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Yesterday was a solid day for us; all four at the Open walked away with a first or second and @stevicaitlin was able to snag a couple overalls in bikini; here was her final transformation. ️ Last year I had @amandancombs take the overall at the same show. The similarities between these two ... Yesterday was a solid day for us; all four at the Open walked away with a first or second and @stevicaitlin was able to snag a couple overalls in bikini; here was her final transformation.
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Last year I had @amandancombs take the overall at the same show. The similarities between these two girls? It was both of their first shows. Obviously you can tell that with Stevi there was some tissue/shape already there and with Amanda we put in a solid offseason prior to prepping, however one thing reaffirmed to me time and time again is that you shouldn’t limit yourself on what you can achieve in your first show. It may mean taking calculated time to set yourself up for success, however you mediate your reality. Place limits on yourself and they will be there.
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I also know both of these girls had a big internal drive but also had a support system immediately around them rooting them on. Internal drive had to be there to achieve what’s capable, however don’t underestimate the importance of a strong support system. Our internal passion is affirmed by confirmation by others; there’s nothing more powerful than someone with a strong desire and a strong team.
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Cc: @kyopenbodybuildingofficial coming for some trophies <span class="emoji emoji1f61c"></span> <span class="emoji emoji25ab"></span>️ In all sincerity I am excited ...
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Cc: @kyopenbodybuildingofficial coming for some trophies ️ In all sincerity I am excited to be starting peak weeks for all these athletes. Each one will have a different protocol, with some pushing later into the week(IE @jaggernaut3 getting that last part off glutes), and others ... Cc: @kyopenbodybuildingofficial coming for some trophies 😜
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In all sincerity I am excited to be starting peak weeks for all these athletes. Each one will have a different protocol, with some pushing later into the week(IE @jaggernaut3 getting that last part off glutes), and others backing off early (@stevicaitlin making sure she’s maximally full). If you are self coached, consider what you need out of a peak—don’t just follow Suzie Sue blindly, and be realistic with the outcome of a peak. Yes you can do a decent amount in some contexts, but a peak should be objectively calculated towards your equation rather than just a swing for the fence.
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Today, I’m happy to be alive. <span class="emoji emoji25ab"></span>️ A few days ago I was watching a video that featured a gentleman that ...
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Today, I’m happy to be alive. ️ A few days ago I was watching a video that featured a gentleman that had been in a bad motorcycle accident, in which he lost one leg, the use of his other, and had to have complete spinal fusion. And yet despite the daily adversities this man had to face, there was ... Today, I’m happy to be alive.
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A few days ago I was watching a video that featured a gentleman that had been in a bad motorcycle accident, in which he lost one leg, the use of his other, and had to have complete spinal fusion. And yet despite the daily adversities this man had to face, there was genuine and pure happiness radiating from him. For the first time in a long time I was hyper-present; It’s a much higher form of validation to feel happiness from someone than from them to simply tell you.
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I’m a writer. And as a writer I recognize that as much as it’s true for the pictures you see on Instagram, the written—even the spoken word—is malleable; it’s a projection of our thoughts rather than our subconscious reality. And we know this; You scroll through Instagram; motivational quote...in one ear out the other. For some (and let me inform the others), you’ve also learned that those pictures that the individual you look up to posts of a perfect life very often hide insecurities, stress, struggles, and unhappiness. But energy doesn’t lie. A person that can’t wipe a smile off their face has it right.
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Try to choose happiness. Choose it, don’t just project it. Choose it for YOU. What do all the small things matter? Finances, your job, trying to control relationships, you live in the future and you will never be able to embrace the beauty that is life right now.
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For me, this feeling will be fleeting. I will forget this; there surely will be stress. But I want to truly share the energy and put a bookmark to remind myself in the future that what really matters, is taking advantage of the time we have right now, and ALL the gifts we have, regardless of position.
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Which is pre-show and which is 7 weeks post show; can you guess? <span class="emoji emoji25ab"></span>️ @samcstrong has had an awesome ...
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Which is pre-show and which is 7 weeks post show; can you guess? ️ @samcstrong has had an awesome reverse. Although we were about ten days out and running her flat before the load on left, you can see that approaching a reverse diligently can pay dividends long term. Sam is staying so lean ... Which is pre-show and which is 7 weeks post show; can you guess?
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@samcstrong has had an awesome reverse. Although we were about ten days out and running her flat before the load on left, you can see that approaching a reverse diligently can pay dividends long term. Sam is staying so lean despite her macros increasing from 40g fat and 120g carbs to 60g fat and 360g carbs that I had to ask her today if she was SURE she felt ok 😂
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What causes individuals to fail a reverse? A few things. First off, the harder you have to push, the more likely post show will be a shit show. Now, this IS a matter of willpower, but the harder you push systems the more they’re going to push back and tell you they want to rest once you start feeding them up. This is more commonly the case when I get people that immediately want to jump into a prep from a lackluster position.
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Secondly, lack of direction. Once you step off stage, you’re preparing for your next stage appearance. Yes there needs to be some rest for sure, but even having a transition mindset for 4-6 weeks can really set you up for the remainder of the offseason.
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Third is emotional eating from a “failure” standpoint. You didn’t place how you want so you say screw it. I know it’s sucks but try to take a few days before diving in headfirst. Often those feelings will recede and you’ll be a bit more level headed.
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Fourth, reversing TOO slowly. The body with CONSISTENT inputs can handle a decent amount. If you’re increasing carbs by 5g/week, you are setting yourself up for failure.
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Staying SOLELY in a prep mindset. It’s funny because more often than not when I have people that tell me a big goal is to stay very lean, they fall off because they’re still in complete prep mentality. Same goes with food. Yes we want consistency but if you have been utilizing a meal plan, give yourself some variety.
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Reverses/offseason transitions are most often where I see an offseason made or broken. Have a PLAN post show instead of entering in blindly.
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Hard things take intentional, consistent inputs. It’s not lack of knowledge, or time, or ability ...
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Hard things take intentional, consistent inputs. It’s not lack of knowledge, or time, or ability that holds the vast majority from achieving their goals, it’s their willingness to set a high goal, and then retain the drive towards that goal indefinitely. That means not necessarily cutting ... Hard things take intentional, consistent inputs. It’s not lack of knowledge, or time, or ability that holds the vast majority from achieving their goals, it’s their willingness to set a high goal, and then retain the drive towards that goal indefinitely. That means not necessarily cutting every summer. That means meal prepping. That means getting your training in; not for a week or month, but continually.
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Truth be told this carries over to all large goals set in life. Most take sacrifice and dedication for periods of time. I truly believe that it’s solely this transient mentality we have that suppresses achievement.
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It’s ok to have different goals, you don’t have to be “jacked” or “shredded,” but if you want to achieve great stuff and rise above the 9-5 and stagnation, be prepared to work for it. You’re capable-you just have to understand that the largest structures are laid brick by brick by brick by brick...
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Time and time again it is affirmed throughout my life that we are not a product of our success, but ...
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Time and time again it is affirmed throughout my life that we are not a product of our success, but a product of our failures. Success is always a one way street; we affirmed our worth. Failure is a fork in the road; it gives us the ability to be suppressed by our surroundings, or for us to grow hungrier—to ... Time and time again it is affirmed throughout my life that we are not a product of our success, but a product of our failures. Success is always a one way street; we affirmed our worth. Failure is a fork in the road; it gives us the ability to be suppressed by our surroundings, or for us to grow hungrier—to know success is there within us and not defined by one position.
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It is continually affirmed to me that our character is defined when we’re down. Comfortability breeds complacency; our strengths can shine most when the climb is higher.
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For those that read this and are down, or not where they want to be, know it’s within you. It’s not easy, sometimes it’s a long toad, but it’s a chance to live. And sometimes we all need a reminder that at the end of the day, we can always fall back on stoking the fire.
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Life will be a series of climbs, and we’ll encounter obstacles that may seem insurmountable, but an inch forward can eventually scale a mountain.
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We are ultimately a product of our desire and our heart, not of circumstance. Take that first step today, and then one tomorrow, and then one the next. The view is beautiful after the climb, because of the climb.
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Another male client a few weeks out. @corycoders weight has actually increased throughout prep. ...
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Another male client a few weeks out. @corycoders weight has actually increased throughout prep. We’ve had to get pretty aggressive from where he started to get body fat to move but he’s in a good spot. This will be a hard look to beat on stage! Another male client a few weeks out. @corycoders weight has actually increased throughout prep. We’ve had to get pretty aggressive from where he started to get body fat to move but he’s in a good spot. This will be a hard look to beat on stage!
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Two hard working dudes getting on stage tomorrow. One of the greatest achievements for me as a coach ...
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Two hard working dudes getting on stage tomorrow. One of the greatest achievements for me as a coach is to be able to turn the ball around for people; whether that’s getting up on stage less than your best prior, or being in a tight jam and not having adequacy guidance. ️ @cody.bush15 contacted ... Two hard working dudes getting on stage tomorrow. One of the greatest achievements for me as a coach is to be able to turn the ball around for people; whether that’s getting up on stage less than your best prior, or being in a tight jam and not having adequacy guidance.
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@cody.bush15 contacted me a few months prior to prep wanting to switch to classic after competing in physique prior. We took a few months to grow and set him up for success and right is our first go round together. I’m feeding Cody today as his legs have a bit more pop but he’s in a good spot.
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@nbono07 hit me up with a handful of weeks on left until his next show, wanting to qualify nationally. Taking people on this close is risky because it’s hard to 100% assess and know the status of systems, but he followed everything down to a T and I don’t think he’s going to have any issue reaching the goal tomorrow. Props to both these hard working dudes!
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No matter how long I coach, I will continue to see athletes do some funky things with their “peak” ...
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No matter how long I coach, I will continue to see athletes do some funky things with their “peak” in order to bring their best look. Some of this is misinformation, but I understand this can be a stressful time for people as all their work is coming to a head. One thing I’ve been able to do when coaching ... No matter how long I coach, I will continue to see athletes do some funky things with their “peak” in order to bring their best look. Some of this is misinformation, but I understand this can be a stressful time for people as all their work is coming to a head. One thing I’ve been able to do when coaching myself is bring things in pretty well, so I want to share some things I see make that process smoother:
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Pre-plan. Have your food prepared. If you can avoid scheduling 10 things in a 30 minute timeframe, do so. The more buffer time you have, the less rushed-and stressed-you’re going to be.
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If you’re traveling, get to the venue early. This is ESPECIALLY true for flying. I can’t tell you how many times I’ve seen people try to fly in the day prior to the show and then freak out due to water balance and digestion being off, having to rush around, etc. You’ll often see very driven people actually finish their prep off in the show location so they can have a lot of time for systems to acclimate.
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Get your sleep. I know this is sometimes easier said than done, but the better quality your sleep, generally the better digestion will move and water will drop overnight. I’m not TELLING you to do this but a quarter tab of ambien has helped me tremendously here.
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No curveballs. If you’re not ready, push the show back. I can count on two hands how many Hail Marys I’ve seen actually work out. Slight water and electrolyte tweaks/food additions should be all that’s needed for a physique that’s ready IMO.
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In that, if you can be ready early, do so. Generally a rested body is a receptive body and one that looks “livelier”.
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Have fun. It’s a competition but don’t forget that this is something that should be adding to your life, not taking away.
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I could continue to go on here but even these small tips should make a world of difference for a lot of competitors.
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First of all, let’s all double tap for how pretty @suegainz looks <span class="emoji emoji2764"></span>️ Two weekends ago I was heading ...
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First of all, let’s all double tap for how pretty @suegainz looks ️ Two weekends ago I was heading back from Wisconsin after getting to be there for @laurajulaine and @tommy_novotny’s marriage, and now heading back home after getting to witness @suegainz and @alexbush__ tie the knot. ️ When ... First of all, let’s all double tap for how pretty @suegainz looks ❤️ Two weekends ago I was heading back from Wisconsin after getting to be there for @laurajulaine and @tommy_novotny’s marriage, and now heading back home after getting to witness @suegainz and @alexbush__ tie the knot.
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When I first began to make a living from coaching, I had a sense of pride that I had become self sustaining; I think for anyone this is a fulfilling accomplishment. I was able to pay the bills and all in all, not really worry too terribly about money. As that continued to grow, I could afford more and more “things,” things that I found ultimately through time didn’t give any sense of deep, innately human fulfillment. It’s cool to be able to afford the car, or the house, or the watch, or the vacation, but it has little tangible meaning. No matter how big or small of a coach I am, what I find that never loses its impact is my sense of fulfillment in feeling like I have an impact on others, and in turn seeing those people do great things in whatever path they choose.
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Thank you @suegainz and @alexbush__ for believing in me, us, and giving me the gift you have. You are both beautiful people and I will always call you friends.
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Sometimes the plan changes but the consistent variable should be your headspace. It’s often I see ...
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Sometimes the plan changes but the consistent variable should be your headspace. It’s often I see an athlete have a variable thrown in the mix, or things don’t respond exactly how they should, and their outlook goes completely subjective: they feel lost, unconfident in their abilities, ... Sometimes the plan changes but the consistent variable should be your headspace. It’s often I see an athlete have a variable thrown in the mix, or things don’t respond exactly how they should, and their outlook goes completely subjective: they feel lost, unconfident in their abilities, and what therefore stops progression is that intangible aspect, rather than necessarily the physical variable. Be human, but use a clear thought process to evaluate things, put a new plan in place, and continue working it. Things are running smooth because I made a call, had trust in it and have allowed that to play out. I have a few more weeks filling out as I do still need to continue that a bit, and then I’ll slowly start pulling body fat off again. Instead of being upset I moved the show back, I did it objectively and with the end result in mind, and the end result will reflect that.
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Ps—think I could make it into classic now shaving the beard off 😂
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@broganburwick’s prep changes thus far. She is 8 weeks out and on a great track. I’ve said it before ...
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@broganburwick’s prep changes thus far. She is 8 weeks out and on a great track. I’ve said it before but I’ll say it again; attitude equals action. Fear, negativity and self-doubt kills more preps before they start than anything. Every interaction with Brogan I have is positive and her mentality ... @broganburwick’s prep changes thus far. She is 8 weeks out and on a great track. I’ve said it before but I’ll say it again; attitude equals action. Fear, negativity and self-doubt kills more preps before they start than anything. Every interaction with Brogan I have is positive and her mentality bleeds into her action. Yes some paths can be longer than others, however when you realize you are defined by your own self limitations and own it, that’s when the magic happens.
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This was the first picture @brittanylauzon and I took together. I didn’t imagine that 8 months later ...
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This was the first picture @brittanylauzon and I took together. I didn’t imagine that 8 months later it would feel like yesterday. When she initially moved in with me, I wrote a long caption about Brittany being home, and I wanted to amend that a bit at this time. ️ The world can be selfish ... This was the first picture @brittanylauzon and I took together. I didn’t imagine that 8 months later it would feel like yesterday. When she initially moved in with me, I wrote a long caption about Brittany being home, and I wanted to amend that a bit at this time.
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The world can be selfish to some degree. That’s normal human behavior: we have to ensure we continue to thrive. It’s neither good nor bad, it just is. There will be rare people that come into your life that break from that mold...that relate to you in a way that they put you next to them and say “us;” you will feel it. It will not be promised to you verbally. It will not be by external displays. There’s nothing wrong with inspiring others and showing that love, but it is felt firstly.
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I can adamantly say that there’s nothing worth more than that. No money, no achievement, nothing that can take the place of someone that’s willing to be there with you, unquestionably, throughout the ups and downs of your life. Those can be duplicated, they can be replaced; they’ll come, they’ll go. However when you find those people, don’t take it for granted, realize its worth. In life we’ll all have periods of success, of failure. We’ll be in our primes, and we’ll be past them. But someone that’s willing to hold stead fast with you, regardless of period, is irreplaceable.
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In the 1960’s, a Stanford professor named Walter Mischel conducted a series of experiments. In ...
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In the 1960’s, a Stanford professor named Walter Mischel conducted a series of experiments. In these, he used children between the age of 4 and 5 as the subjects; he sat them alone in a private room, placed a marshmallow in front of them, and offered them a deal, one by one; you can eat this marshmallow ... In the 1960’s, a Stanford professor named Walter Mischel conducted a series of experiments. In these, he used children between the age of 4 and 5 as the subjects; he sat them alone in a private room, placed a marshmallow in front of them, and offered them a deal, one by one; you can eat this marshmallow now, or you can wait a few minutes without eating it, and I’ll give you another. The vast majority of the children gave in during their wait.
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The researchers followed each child for 40+ years, and what they found was astounding: those that delayed gratification were overwhelmingly more successful and healthier than their counterparts.
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There’s something to be said about someone that can place a bun in the oven and allow it to cook for long periods of time. We all have our own race to run in this game, and some will get there quicker than others due to opportunities (or in this case, genetics) but success does come to those that can be resolved on a goal.
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I’m not telling you all to not enjoy life, but remember that experience. Sometimes climbing a higher mountain requires a bit more time; most can do it physically, few have the resolve mentally.
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@lexi_deyoung will show up on game day. The buns being cooked 👌🏻
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In regards to my last post, I wanted to SHOW you all the shift. Truth be told weight is one thing but ...
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In regards to my last post, I wanted to SHOW you all the shift. Truth be told weight is one thing but body composition is another. ️ Cold, non pumped shot that shows by far the clearest I’ve been. Body is shuttling fluids where they should be; I am processing food very quickly now and am running ... In regards to my last post, I wanted to SHOW you all the shift. Truth be told weight is one thing but body composition is another.
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Cold, non pumped shot that shows by far the clearest I’ve been. Body is shuttling fluids where they should be; I am processing food very quickly now and am running a bit flat because of it, but over the next 3 weeks I’ll keep pushing food up. I’m also making the move (called today) to incorporating multiple cheat meals to fill out a bit more as I have the physiology to handle it (these will be placed around weaker body parts). I feel exponentially better than I did and everything is running where it should be.
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Like I said before, this won’t be run into the show. To maximize lipolysis I will have to dip back down, but remember that in a chronic sense, you have to work with a responsive system.
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Double tap if you know milkshakes go straight to the biceps and glutes <span class="emoji emoji1f602"></span> <span class="emoji emoji25ab"></span>️ In all seriousness, ...
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Double tap if you know milkshakes go straight to the biceps and glutes ️ In all seriousness, it’s been a while since I’ve made one of these post, so I thought I’d share some info. To some of you this will be common knowledge, however one of the HARDEST things for me to convince people that have ... Double tap if you know milkshakes go straight to the biceps and glutes 😂
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In all seriousness, it’s been a while since I’ve made one of these post, so I thought I’d share some info. To some of you this will be common knowledge, however one of the HARDEST things for me to convince people that have been dieting intensely is that stalls don’t always need more of a push, but often times a period of backing off. No, this doesn’t always mean a free meal, but periods of reduced cardio, training, and potentially increased food.
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As we diet harder, systems adjust to tell us we need to slow down (and survive), but our subjective nature tends to override the objective signs; training intensity tanks, weight stalls due to slowed peristalsis, inflammation, water retention, decreased neat and down regulated thyroid output. Our sympathetic nervous system dominates, and all of these tend to work synergistically together to create a pro-inflammatory, stressed system. Sleep can suffer, weight bounces around more, our mood goes down, and we become frustrated at the system. Next time instead of fighting against the signs, work with them. Take a few days off training, increase kcals by a conservative degree. 8 times out of 10 on a TRUE taxed system, this can get things rolling again. That said sometimes near the end of a prep or in certain circumstances you may have to fight through this, so this isn’t used in EVERY single case, but if you are going to utilize it, RELAX; believe it or not stressing about rest itself can keep our SNS up-regulated.
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Note the word conservative above as well. It doesn’t mean a full cheat day. In fact the only reason I had this was because I took 5 days off training and increased kcals by 1000/day, and I hit a 3 pound low today (when the goal is to fill back out over the next few weeks, not drop).
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If you made it this far, that shake has my energy back up a bit (😂), so I will be open to clients until tomorrow night. After that there’s a good chance I’ll be closed off again the majority of my prep.
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And this is where I pull out of prep. <span class="emoji emoji25ab"></span>️ Joking. Still a first time though, I’ll be pushing the shows ...
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And this is where I pull out of prep. ️ Joking. Still a first time though, I’ll be pushing the shows back. Might be surprising because I’m not far off, but I made a decision that this season would be my last for a bit to put all my energy in my work and therefore I won’t step on stage unless I’m beating ... And this is where I pull out of prep.
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Joking. Still a first time though, I’ll be pushing the shows back. Might be surprising because I’m not far off, but I made a decision that this season would be my last for a bit to put all my energy in my work and therefore I won’t step on stage unless I’m beating the previous by a large margin. Condition was really solid in 2016 and while I’ve done a great job keeping muscle this prep (205 this AM versus 192 waking in ‘16 and 189 on show day), I want a bit more time to dig it out. This will allow me a few weeks to back off and have a “mini-rebound” before going back in.
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The good thing about competing is there are shows year round and the only thing that keeps you locked to one is pride. I’d much rather work a bit more and come in with what I feel is going to be most competitive than to get drastic and lose tissue.
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Wanted to post this to both congratulate @monicastampfli_fit on her wins yesterday for her first ...
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Wanted to post this to both congratulate @monicastampfli_fit on her wins yesterday for her first show, but post on something I’ve seen as a pattern. ️ I honestly probably see more success out of first time competitors (or competitors that haven’t done exponentially well in the past but ... Wanted to post this to both congratulate @monicastampfli_fit on her wins yesterday for her first show, but post on something I’ve seen as a pattern.
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I honestly probably see more success out of first time competitors (or competitors that haven’t done exponentially well in the past but are determined to); but why is that? Truth is, they haven’t been subject to their own preconceived notions of what prep should look like. They don’t put an exponential amount of external pressure on themselves—if I don’t improve, I’ll look like a failure to everyone. They also, most times, haven’t been subjected to the back and forth opinions on competing in the industry.
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I literally have seen it as a repetitive pattern (myself included—my second show was the only time I hadn’t won my local class and it was deserved; I didn’t look 100%). When I first prepped, I was getting maybe 30 likes on instagram; I was competing because I WANTED to compete. No one had told me how “unhealthy” it was or how I was going to “damage” myself. I aspired to reach a certain level and didn’t tell myself I needed to be at X point this far out, I just decided I was going to work my ass off every single day and things would fall in place.
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If you have a great first year competing, remember this the next time you do prep: you have the formula. It’s not in worrying about others, it’s not in deciding prep HAS to look a certain way (no two preps will be the same), it’s not in thinking “ok now that I know, I can’t get below 100g carbs for any amount of time”. Decide you’re prepping for you (and you’re in a good, stable place in life), trust your plan and your abilities, work your butt off and relax. Prep success starts in your head first; the tools will always be there.
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My hair describes prep right now <span class="emoji emoji1f602"></span> I’ve been relatively quite lately; in all honesty I’m in that place ...
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My hair describes prep right now I’ve been relatively quite lately; in all honesty I’m in that place of prep where the clockwork is down but the batteries are always teetering between 5-20% charge and I have to use that juice wisely. ️ Truth is, this is the time of WHY I, and I think a lot of ... My hair describes prep right now 😂 I’ve been relatively quite lately; in all honesty I’m in that place of prep where the clockwork is down but the batteries are always teetering between 5-20% charge and I have to use that juice wisely.
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Truth is, this is the time of WHY I, and I think a lot of others do this. Achieving any large goal isn’t easy, but prep amplifies this to an extreme; unlike in the vast majority of pursuits, there is no reprieve. There is no “I’ll just take this day off,” despite days where your body is screaming at you to feed it, to relax, to give in. And this pursuit continues for weeks.
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Win, lose or draw I’ve yet to not feel accomplished after a prep. It’s not everyone’s cup of tea, but I truly believe that the ability to put mind over matter is a pursuit that can truly instill in someone the ability to never surrender, to never falter or fail. Getting on stage to show off our bodies in a lot of ways, is a silly thing. But the process of doing that, while not exclusive, in my opinion deserves respect for anyone willing to undertake it and see it through.
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Props to these two getting on stage this weekend. This is the second prep we’ve done for @johnathanmedina91. ...
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Props to these two getting on stage this weekend. This is the second prep we’ve done for @johnathanmedina91. We had a fairly short time frame but brought it in well...Johnny is a workhorse..we found out after his first show he had torn both quads weeks out and just pushed through I loaded him ... Props to these two getting on stage this weekend. This is the second prep we’ve done for @johnathanmedina91. We had a fairly short time frame but brought it in well...Johnny is a workhorse..we found out after his first show he had torn both quads weeks out and just pushed through 😂 I loaded him early here because we were on the edge of weight and I wanted time to dry him out leading into the show, so our focus will be holding fullness and dropping extracellular water the next few days. @amandadfit will be stepping on stage for the first time and has done a wonderful job this prep; she’s pretty freaky genetically as she’s a natural athlete but I have actually seen some growth this prep 😳
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Excited to see these two finish the drill, they are looking solid!
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No angle here, she’s just that damn jacked <span class="emoji emoji1f633"></span> <span class="emoji emoji25ab"></span>️ Hard to put into words how much I appreciate this ...
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No angle here, she’s just that damn jacked ️ Hard to put into words how much I appreciate this woman. I think it would be silly to say that a “good” relationship doesn’t involve ANY disagreements at all, but let me put it plainly: there is someone out there that won’t be the storm, but the one ... No angle here, she’s just that damn jacked 😳
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Hard to put into words how much I appreciate this woman. I think it would be silly to say that a “good” relationship doesn’t involve ANY disagreements at all, but let me put it plainly: there is someone out there that won’t be the storm, but the one journeying through it with you. I’m no Dr. Phil but I understand how easy it is to get caught up in the struggle of making a relationship “work” on a continual basis; but I have never seen a couple that is truly living their best lives in this situation. Life shouldn’t and doesn’t have to be a struggle. Thanks for not being a turd @brittanylauzon...now go and embarrass some other boys in the gym and stop making me look small.
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It wouldn’t be realistic if I said I didn’t want to see my clients place as well as possible, but those ...
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It wouldn’t be realistic if I said I didn’t want to see my clients place as well as possible, but those that have come before have seen the truth of the matter in regards to the climb. The fact of the matter is that 99.5% of us are going to have to fight our way up there. ️ In that there’s as much enjoyment ... It wouldn’t be realistic if I said I didn’t want to see my clients place as well as possible, but those that have come before have seen the truth of the matter in regards to the climb. The fact of the matter is that 99.5% of us are going to have to fight our way up there.
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In that there’s as much enjoyment for me as a coach in true advancement. Not show hopping, not staying stuck in one way, but being objective, driven and open to growth. @samcstrong wasn’t #1 here today but the advancements she’s made after we teamed up following last season have been crazy. We already know what we need to improve in her front shots, but I am already looking forward to the next version we bring.
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Wish I had a starting side tri picture, but with Father’s Day coming up, I wanted to give props to my ...
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Wish I had a starting side tri picture, but with Father’s Day coming up, I wanted to give props to my very own father and the work he’s put in this prep. It’s been over 3 decades since he’s stepped on stage. ️ I wouldn’t be where I was today not only in regards to wanting to bodybuild, but in regards ... Wish I had a starting side tri picture, but with Father’s Day coming up, I wanted to give props to my very own father and the work he’s put in this prep. It’s been over 3 decades since he’s stepped on stage.
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I wouldn’t be where I was today not only in regards to wanting to bodybuild, but in regards to the person I am general. I’m very thankful for the lessons he taught me and couldn’t be more grateful to be a part of this process. We’re digging deep now, let’s finish this next month and a half strong dad.
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213, 9.5 weeks out. Total weight lost this prep has been about 5 pounds. Might need a shave and a tan ...
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213, 9.5 weeks out. Total weight lost this prep has been about 5 pounds. Might need a shave and a tan before I get on stage ️ What do you all think, kick the leg out or nah? 213, 9.5 weeks out. Total weight lost this prep has been about 5 pounds. Might need a shave and a tan before I get on stage 😂▫️
What do you all think, kick the leg out or nah?
From initially reaching out to right before filling out today for @kwoofit. This was an expedited ...
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From initially reaching out to right before filling out today for @kwoofit. This was an expedited prep, but not only that—one in which systems were initially stalled. ️ If you hit a hard stall in your diet with a high work output, there are a few things you need to ask; where are you coming ... From initially reaching out to right before filling out today for @kwoofit. This was an expedited prep, but not only that—one in which systems were initially stalled.
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If you hit a hard stall in your diet with a high work output, there are a few things you need to ask; where are you coming from, from a physiological standpoint (ie prepping after a long period of rest versus a short offseason) where is your head at, and what is the status of your environment. Stalls from a high output are perpetuated by numerous things outside of regular downregulation: lack of motivation or controllable variables, a stressful environment, stressed adrenal/nervous systems, acutely under-optimized physiological response from lack of proper nutrient/hydration/etc. Each of these takes a different approach to put back on track and it’s not just a matter of pushing more off the bat because more often than not that causes a harder stall.
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One thing I try to convey to clients is to have an “athlete mindset,” to work through the variables involved objectively, and to hone in on any weak links. We were able to do that for Katherine and she’ll be presenting a great look.
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I can relate to @suegainz quite a bit. I’ve worked with those in which I haven’t had to touch much and ...
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I can relate to @suegainz quite a bit. I’ve worked with those in which I haven’t had to touch much and the response was pretty wild, and others where even with everything locked down, they have to claw their way up and we had to grind. Sue wasn’t blessed with response, and while that might sound ... I can relate to @suegainz quite a bit. I’ve worked with those in which I haven’t had to touch much and the response was pretty wild, and others where even with everything locked down, they have to claw their way up and we had to grind. Sue wasn’t blessed with response, and while that might sound negative, to me it represents the will of the Individual. She wasn’t handed anything. She didn’t take shortcuts, she couldn’t. Her climb has represented and will continue to represent a true desire to get better. Couldn’t be more proud of you dude, way to overcome.
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You know one thing I love about this stuff? We’re all given the same opportunity. Sure some of us are ...
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You know one thing I love about this stuff? We’re all given the same opportunity. Sure some of us are given different genetic advantages than others, but we are all given the same ability to progress. Despite all of us being born to different stations: different race, social status, income—we ... You know one thing I love about this stuff? We’re all given the same opportunity. Sure some of us are given different genetic advantages than others, but we are all given the same ability to progress. Despite all of us being born to different stations: different race, social status, income—we can’t inherit the end result of taking responsibility on a daily basis for the countless hours to display the fruits of our labors.
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Really, bodybuilding isn’t about the body to me, and dare I say shouldn’t be solely to you. It’s about a primal urge to climb your way up. Despite where you start, you’re given the tools; Take responsibility and you will earn all that’s waiting.
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Getting excited for this guy as we are weeks out from round 2. Eli made an extreme transformation ...
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Getting excited for this guy as we are weeks out from round 2. Eli made an extreme transformation last year...from a lean dude off the couch, to KY State overall winner. I did zero % more than I do for anyone else, he just wanted it that bad and we approached things as a team. Excited to see this guy ... Getting excited for this guy as we are weeks out from round 2. Eli made an extreme transformation last year...from a lean dude off the couch, to KY State overall winner. I did zero % more than I do for anyone else, he just wanted it that bad and we approached things as a team. Excited to see this guy up on stage again soon.
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Hundreds of training sessions, thousands of meals, a daily lifestyle and adherence to achieving ...
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Hundreds of training sessions, thousands of meals, a daily lifestyle and adherence to achieving one goal over months and years—not days. ️ I’ve been able to interact and work with a good chunk of people with larger social media followings, and not at all to throw anyone under the bus but ... Hundreds of training sessions, thousands of meals, a daily lifestyle and adherence to achieving one goal over months and years—not days.
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I’ve been able to interact and work with a good chunk of people with larger social media followings, and not at all to throw anyone under the bus but it is a mixed bag—as with the population at large—in regards to having that true internal desire to succeed. Nothing is more motivating to me as a coach than to see someone that lives what they put out, and this girl damn sure does. She wasn’t given any genetic advantages, she had a long road ahead, but she has steadily walked that road and now, it’s about time to show it off.
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I think a lot of people superficially look for success and eternally fall short because their success is based off of what they feel will be affirmed through the eyes of the other. You want to succeed? You want people to get behind you? Become really fucking passionate about something, for YOURSELF, and your people—and success— will find you. I know I am on @lexi_deyoung’s team...let’s finish the drill dude.
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We’re in the game of building posterior chains and beating the previous. @samcstrong left a week ...
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We’re in the game of building posterior chains and beating the previous. @samcstrong left a week out from her last show, right after teaming up and taking the time to set her up for success three weeks out from Juniors. ️ I will say this confidently, I have a 99% success rate with people that ... We’re in the game of building posterior chains and beating the previous. @samcstrong left a week out from her last show, right after teaming up and taking the time to set her up for success three weeks out from Juniors.
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I will say this confidently, I have a 99% success rate with people that come to me, tell me they have an open time frame, and then put in work behind the scenes to make that happen. If you want to improve, stop show hoping. Stop working just during prep. Sam stripped some fat this prep but she has succeeded because she took time to improve, and did what was needed to improve. No crazy drugs, no extreme approaches, just manipulating physiology over time and daily, hard ass work.
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Color is different but pretty cool comparison that can convey some good food for thought: 80% full ...
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Color is different but pretty cool comparison that can convey some good food for thought: 80% full versus spilled over and then cleaned up a bit. Our feedback last show was to be a bit softer, so we front loaded, spilled and then pulled back on right. ️ When do these two come into play? In truth, ... Color is different but pretty cool comparison that can convey some good food for thought: 80% full versus spilled over and then cleaned up a bit. Our feedback last show was to be a bit softer, so we front loaded, spilled and then pulled back on right.
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When do these two come into play? In truth, MOST bikini gals have a hard time getting into this shape outside of the use of strong fat burners, so for a girl that’s a bit softer or doesn’t have extremely predominant glute insertions, I tend to err on the side of caution: very often when you spill a female without a strong posterior chain, you forgo those lines completely. And generally with girls that were working into the show more than what would be ideal, we will be back loading so no time to spill and cleanup. Now with that said, unless you are a bigger girl or just not bringing the condition that you should, running in completely flat can be even worse in regards to hardening those lines. Muscle tissue will have no pop and lines will be soft, along with an overall stringy physique.
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I will also say I DO tend to err on the side of caution initially regardless for a client. Now granted the left look was still maybe 600-700g carbs without looking back, but I like to be in a position where we have leeway to move if someone starts holding excess extra cellular fluid. Once you spill, if you face stress, lack of sleep, etc. you will not get the same look as you see on the right, it will have a lot more blur to it, and will be harder in my experience to pull back.
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I’ll be honest I’m always a bit hesitant to make someone “softer” because I’m a fan of harder physiques and know the work that goes into them, but as far as the look, I will agree for Bikini the majority of judging panels will go for the right look and at the end of the day whether 80% full with more lines and skin splitting full, tailor it to what your physique calls for.
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It’s a Friday night, I know you all need a laugh. Guys count too <span class="emoji emoji1f602"></span>
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It’s a Friday night, I know you all need a laugh. Guys count too It’s a Friday night, I know you all need a laugh. Guys count too 😂
No fancy lighting, no angles...about as real and raw as you can get. I was extremely happy with the ...
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No fancy lighting, no angles...about as real and raw as you can get. I was extremely happy with the look I brought in 2016, but I did sacrifice some size in order to achieve it. About 6 weeks out I started worrying about making a weight class and although I didn’t do anything extreme, I picked up ... No fancy lighting, no angles...about as real and raw as you can get. I was extremely happy with the look I brought in 2016, but I did sacrifice some size in order to achieve it. About 6 weeks out I started worrying about making a weight class and although I didn’t do anything extreme, I picked up the rate of weight drop needed to feel comfortable making that class. Truth be told, I was ready about 4 weeks out. This years different...I’m not worrying about a weight class and although lines aren’t fully out yet, the tissue added is now becoming apparent.
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A lot of people tend to get in their own head during prep. What if I disappoint people? What are other people going to look like? I do feel pressure...I know coming off a win people are going to be watching when my names called. I know that some people will be rooting for me, and I know that some people will be hoping I fail. What is the underlying motivation that I’ve felt during every single training session so far this prep? The drive to give them what I know is going to be there. For those hoping I fail, keep hoping. For those along for the ride, let’s have some fun 😎
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I’ve gone back and forth for a few weeks contemplating on if I wanted to post this or not. I don’t like ...
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I’ve gone back and forth for a few weeks contemplating on if I wanted to post this or not. I don’t like putting “things” (especially of this measure) out there a lot because truth be told they are zero measure of worth or merit of a person. I also don’t like taking away from being a coach first. However ... I’ve gone back and forth for a few weeks contemplating on if I wanted to post this or not. I don’t like putting “things” (especially of this measure) out there a lot because truth be told they are zero measure of worth or merit of a person. I also don’t like taking away from being a coach first. However there is value in this and why ultimately I decided to post about it.
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Since I was a young teen, I’ve always wanted a “race” car. I lived and breathed tuning cars for quite a long time and having little overhead, I decided to take a leap for something that moves my soul. Driving for me is an emotional experience and outside of competing and coaching, the other thing that sets me on fire.
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I came to the Porsche dealership on a Saturday afternoon. After looking for a while and not having any salesman approach me, I kindly asked the receptionist if someone was available to show me a certain car. About 20 minutes later, an older gentleman slowly approached and from the start seemed a bit disinterested. After checking the car out I sat down with him, told him I was looking at a few options and would let them know my decision soon. As we parted, he asked me what I did for a living. Having learned I wasn’t a CEO or executive, any light in his eyes went out. I emailed him a day later with a simple question, and got no response.
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Having made my decision I returned to the dealership, asked for a different salesman (whom was great) and brought the car home that day.
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What’s the moral? Although this was a sale and just money, don’t discredit people. You NEVER know what opportunities for growth anyone can present you. We aren’t perfect...like the older salesman, maybe that growth was recognized in retrospect. Life is about evolving and growing, and as soon as you shut yourself off from that, you stay stagnant. You may not get it in the moment, but never forget to value the lessons.
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The weekend is winding down and I wanted to thank these three for their trust over the last X weeks. <span class="emoji emoji25ab"></span>️ When ...
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The weekend is winding down and I wanted to thank these three for their trust over the last X weeks. ️ When Emma sent me these pics prior to any water reduction and after a day of food I knew she was going to be on. And she presented the full package...confidence, stage presence, even down to ... The weekend is winding down and I wanted to thank these three for their trust over the last X weeks.
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When Emma sent me these pics prior to any water reduction and after a day of food I knew she was going to be on. And she presented the full package...confidence, stage presence, even down to her color. She ended up with 2nd and 4th in some very solid classes. Emma has another show in two weeks and from there well work on bringing up overall tissue and her posterior chain. She has a very pretty physique, good conditioning and has a bright future after filling her frame out a bit more!
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@ableachman put a lot of trust in our team over the years. Last year we ended up with a second place at 12lbs under the classic limit. I don’t make too many promises but I assured him he would be hard to beat with a good offseason. 11lbs up and took a more competitive class this year. Onto Juniors and then from there to work on a few small points that need a bit more improvement.
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@landonrush7 had a heck of a prep. Despite an extremely high workload and a volatile system, we were able to bring him in improved and score a 4 or 5 (only placed top 3, odd show). We did have a bit of trouble loading him in regards to electrolyte balance. Although we were able to pull it back in a good amount there is definitely still room for improvement there. After a good offseason putting on tissue and a few adjustments to peak, I have no doubt this guy will continue to climb.
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Again thank you all for opportunity you give me, couldn’t have asked for anything more from you all.
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I’ve had some awesome relationships/partnerships/teams over the year and I appreciate the growth ...
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I’ve had some awesome relationships/partnerships/teams over the year and I appreciate the growth that every single opportunity has and will continue to present me. However I do want to recognize this girl for a minute. @em_dunc , I appreciate the mutual belief we have had in each other. ... I’ve had some awesome relationships/partnerships/teams over the year and I appreciate the growth that every single opportunity has and will continue to present me. However I do want to recognize this girl for a minute. @em_dunc , I appreciate the mutual belief we have had in each other. You presented me with a lot of trust when I was relatively green with my career and the growth that came from that was something I don’t know if I’ll ever be able to fully repay. I wouldn’t change a thing about the journey thus far and all I can say here is THANK YOU for your faith in not only our abilities, but your own. Truly living is about passion and there is a hell of a lot of it there. Happy birthday homie ❤️
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Looking like a Cheeto on a low res screen capture, but I don’t think I could have asked for anything ...
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Looking like a Cheeto on a low res screen capture, but I don’t think I could have asked for anything more from @blakeswood during this process. Hell of a prep and the proof is in the pudding. Despite active military and stationed overseas for part of this, he got it done. Working on some posing ... Looking like a Cheeto on a low res screen capture, but I don’t think I could have asked for anything more from @blakeswood during this process. Hell of a prep and the proof is in the pudding. Despite active military and stationed overseas for part of this, he got it done. Working on some posing fine tuning to bring out his quads a bit more but he is ready to get up there. Have fun up there brother!
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Next weekends athletes. @emmajanemuscle @ableachman and @landonrush7 have all done phenomenal ...
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Next weekends athletes. @emmajanemuscle @ableachman and @landonrush7 have all done phenomenal jobs here. This season has started off well and I’m looking forward to seeing these folks take their WELL earned places on stage. Next weekends athletes. @emmajanemuscle @ableachman and @landonrush7 have all done phenomenal jobs here. This season has started off well and I’m looking forward to seeing these folks take their WELL earned places on stage.
Another previous looked killed even running him flat as a board. @landonrush7 has done a fabulous ...
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Another previous looked killed even running him flat as a board. @landonrush7 has done a fabulous job here. Left is previous show, middle of facing water retention issues less than a month ago, right is today. ️ It’s not my goal at all to bad mouth other coaches but to try and convey information ... Another previous looked killed even running him flat as a board. @landonrush7 has done a fabulous job here. Left is previous show, middle of facing water retention issues less than a month ago, right is today.
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It’s not my goal at all to bad mouth other coaches but to try and convey information to you all as best I possibly can, and even outside of coaches this is a common issue. In that, the fact of the matter is that the human body is a dynamic system and prep is typically never a straightforward process. With stalls, you address the STALLS rather than throwing the kitchen sink at the wall out of desperation and seeing what sticks. Hint...nothing ever really does.
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Landon’s weight data points were being quite volatile and he indicated to me that he was having some bad peripheral edema. Instead of just seeing a blurred look caused by this edema, getting desperate and pushing HARD, we broke down the issue first, backed off for a bit, made sure there were no cardiovascular issues with a doctors appointment, and got the issue ironed out. THEN we progressively pushed.
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Another thing that saved us was that we didn’t come out to the gate with all guns blazing. We used what we needed and kept ammo in reserve for when we needed. We’re pushing now but we left that for a finite period. If I had gone all out from square one, there’s a good chance even getting the edema issues ironed out would a left a system that was super suppressed.
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So two take aways here: remain objective. Face the ISSUES as they arise rather than trying to grind through them. Secondly PACE your prep. Yes I know you want to be stage ready from square one but your look will reward you if you can learn to use what’s needed at any given time, and only what’s needed.
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We tried to get @kaylaa_godfrey to play some slouching trickery to move down to D class but alas, ...
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We tried to get @kaylaa_godfrey to play some slouching trickery to move down to D class but alas, no luck. I guess a clear 1,2 in the same class ain’t so bad 😎. Congrats @kaylaa_godfrey and @nisha_chitale. I didn’t do anything magical for these two, they just put in the time and effort (both went ... We tried to get @kaylaa_godfrey to play some slouching trickery to move down to D class but alas, no luck. I guess a clear 1,2 in the same class ain’t so bad 😎. Congrats @kaylaa_godfrey and @nisha_chitale. I didn’t do anything magical for these two, they just put in the time and effort (both went through offseasons first with me), trusted me and pursued each day with heart. And in the end made extreme leaps and bounds from previous years. The sky is the limit when the fire is lit; it’s that simple.
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With that said, the season IS starting to wind up. Two Emerald girls on stage this weekend. I posted ...
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With that said, the season IS starting to wind up. Two Emerald girls on stage this weekend. I posted @kaylaa_godfrey’s transformation a few days ago, here’s @nisha_chitale as we start to pull food up. Last competition elsewhere to what were bringing now. This one has been in the oven a hot ... With that said, the season IS starting to wind up. Two Emerald girls on stage this weekend. I posted @kaylaa_godfrey’s transformation a few days ago, here’s @nisha_chitale as we start to pull food up. Last competition elsewhere to what were bringing now. This one has been in the oven a hot minute; Give yourself time to improve before you start dictating what you’re capable of!
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For some “sciency” stuff, I’m not really loading Nisha in the traditional way. Yesterday and today she’s had a good amount of CHO. Nisha is in shape and has shown to have good insulin sensitivity as acute increases have been partitioned well, so Instead I’ve increased her starting yesterday rather than giving her one or two days of a bolus of food.
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I’ll be honest, the main reason for this is because it allows me to gauge response over a larger timeframe. I know she can handle a good amount of nutrients so I’d rather not just have one or two days to fill her out, but I’d also rather not overshoot knowing this and see spillage. Loading over several days has allowed systems to rest, given me more time to read, and being in shape will allow me to potentially dial her in a bit better than just having a short time frame. I WONT be pulling any sodium and water will be kept in at a good amount for her. Zero need to try and look sharper than this and have to balance flatness/fullness and electrolyte balance. In MY personal opinion, the best way to peak is to be 100% dialed, and make small adjustments from there..avoid Hail Marys if you can.
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I have a decent amount of clients, but at any given time the vast majority are not in prep. For me, coaching ...
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I have a decent amount of clients, but at any given time the vast majority are not in prep. For me, coaching is not just about using someone to display how lean we can get, but continually seeing that person improve. ️ I wanted to post the past few months of @jessgo_fit ‘s progress to convey ... I have a decent amount of clients, but at any given time the vast majority are not in prep. For me, coaching is not just about using someone to display how lean we can get, but continually seeing that person improve.
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I wanted to post the past few months of @jessgo_fit ‘s progress to convey a few things. This is through a building phase where we established metabolism, and a mini-cut to reset body fat and insulin sensitivity. So many natural females get caught up in the “stay lean” category that they extend a years progression into five. For some of you, shape can carry you. For others, you need to put time carrying a little extra body fat and being consistent with each training session, night of rest, and meal to continue climbing the rank and getting better.
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IF YOU ARE FIRSTLY A COMPETITOR AT HEART, YOU CANNOT BE STAGE READY YEAR ROUND. Please ladies, train hard, eat your wheaties, enjoy a free meal here and there and have an athlete mindset of improvement first and foremost. There is a reason for every season; don’t hold yourself back from being the competitor you’re capable of because you’re petrified of the scale.
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What you guys think—the first TongStrong wrap turn out good? I’m in love <span class="emoji emoji1f60d"></span> <span class="emoji emoji25ab"></span>️ In all honesty, I’ve ...
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What you guys think—the first TongStrong wrap turn out good? I’m in love ️ In all honesty, I’ve done a good amount of reflecting around this. Let me say that success is NOT about things, but little did I think five years ago that I’d be good on paying my bills, let alone be able to enjoy things ... What you guys think—the first TongStrong wrap turn out good? I’m in love 😍
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In all honesty, I’ve done a good amount of reflecting around this. Let me say that success is NOT about things, but little did I think five years ago that I’d be good on paying my bills, let alone be able to enjoy things like this by the opportunities others presented me. In that I know I have a lot of younger followers, and I know a super common source of distress for those that haven’t “found” their path yet, is just that—not understanding “their place”.
Although there’s more than one way to skin a cat, let me share what I’ve learned.
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Truth be told, I didn’t start coaching until I was 25. During that time I was in my undergrad for English, with no direction thereafter, but was so freaking passionate about fitness. And it was about the passion; my social media was non-existent but yet I’d spend hours behind a computer screen digging for knowledge; I’d wake up eager at 5 AM to go train every day as it was virtually the only time I could.
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In short, direction found me. People PERSONALLY saw that passion and reached out to me with the opportunities that got me to where I am today. Now I’m not saying you have to go this route, but what I am saying is nothing forced is usual timeless. If you’re doing something because that’s what you FEEL you should be or to fit a certain image, you haven’t found your direction. It may sound cliche but find what your heart is drawn to and I promise you, what you’re meant to do will find you.
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Wrap by: @thewraporcist and @dontdrivenaked
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I wanted to post this to illustrate the importance of glucose control. Although @lexi_deyoung ...
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I wanted to post this to illustrate the importance of glucose control. Although @lexi_deyoung is a type 1 diabetic, this applies to ALL individuals that want to maximize physiological response. These are one week apart after fixing glucose control by adjusting humalog dosing. Although ... I wanted to post this to illustrate the importance of glucose control. Although @lexi_deyoung is a type 1 diabetic, this applies to ALL individuals that want to maximize physiological response. These are one week apart after fixing glucose control by adjusting humalog dosing. Although she is spilled over now that she’s partioning optimally, the fullness increase is crazy because she’s actually shuttling effectively. All we have to do now is pull food back as needed to pull off extracellular water.
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Knowing Lexi was a type 1 diabetic I asked her what her typical dosing was for humalog. I felt the reported dose was a bit low, so she used a dexcom for a few days and identified blood sugar was getting high. Fixing it not only did this, but digestion improved quite a bit.
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How does this carry over to non-diabetics? Non-diabetics still face insulin resistance. Infection, stress, drugs, hormones off, lack of sleep, but most commonly pushing FOOD during a growth phase will naturally cause IR as the body tries to maintain homeostasis. So what can do to combat this?
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Keep on an eye on BG. It’s simple to do with an OTC glucose monitor. If you find it rising, check your controllable. Stress/sleep good? Any hormonal issues? Any drug use that could cause this? If not these, three main ways to help: mini-cut to reupregulate transient IR, or if in the case of moderate IR, GDA’s can be used (berberine, r-ala). Thirdly, check your diet. Refined sugar and low quality fats will speed up IR.
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Two caveats: there are mixed studies on high fat diets and IR. As a coach, I’d rather reduce caloric load to reset IR than to go to a high fat diet. Secondly, if you’re seeing IR at moderate food intake, without any contributing factors, and solid amounts of activity, it might be time to get a glucose tolerance test to check for some degree of innate IR.
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If you want to build tissue and KEEP it during a diet, you need to make sure nutrients are getting to the proper places. Pay attention to these “small” things.
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I’m going to be honest with you all: I’m competitive as hell as a coach. I don’t mean that in any negative ...
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I’m going to be honest with you all: I’m competitive as hell as a coach. I don’t mean that in any negative context, or with any malice for any other coaches at all, but while I can’t always guarantee a client a placing, if I don’t get them on stage better than they ever have been...that would be the ... I’m going to be honest with you all: I’m competitive as hell as a coach. I don’t mean that in any negative context, or with any malice for any other coaches at all, but while I can’t always guarantee a client a placing, if I don’t get them on stage better than they ever have been...that would be the type of thing that honestly would keep me up at night. So thank you @kaylaa_godfrey for allowing me to rest easy 😂
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We’re 13 days out now, making that last push and Kayla responding very linearly. We’re going to use these last days to make sure the judges eyes have to go to her 💪
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