Tuesday, June 30, 2015

Carb Cycling for fat loss..

What is Carb Cycling?
If you are counting macros then you have a certain number of grams of carbohydrates that you are eating each day.
Carb cycling is simply eating more carbs on one day and less on another, instead of the same exact number of carbs each day.

Disclaimer - "You don't like it, don't do it!" 😉

Pop Tarts?!?! Yep, learning..... and Studding!

If you have spent a lot of time in the gym or in the Studio I guarantee you have heard of someone talking about eating pop tarts to gain muscle. Now initially, you are probably thinking “here we go again, another trend of false statements”. Here we are trying to eat clean, and train hard to get the hard earned results we are striving for and now I’m being told to eat a pop tart?? That’s seems counterproductive. Well, it’s not at all! 

The truth of the matter is that there are no inherently good or bad foods. Foods all contain calories and of those calories are macros: Proteins, Fats, and Carbs. The body cannot distinguish what it’s digesting, whether it is a chicken sandwich from a fast food joint, or baked chicken, spinach, and a handful of almonds – both meals can render the same amount of macros if measure appropriately.  

When we exercise, it creates a highly stressful state for the human body. The body naturally releases cortisol as a reaction to whatever physical exertion you are putting yourself through. Insulin and cortisol have a direct relationship. Post workout, insulin spikes and lowers cortisol levels which start the protein synthesis cycle. Protein synthesis is basically the rebuilding of muscular tissue. In a post workout state, you want to initiate protein synthesis as quickly as possible. The most efficient way to begin the cycle is by getting a quick and large boost of insulin into the bloodstream, and that can be done by ingesting high glycemic index carbohydrates, which are basically simple carbs/sugars. Pop Tarts are highly processed form of sugar – dextrose, maltodextrin, fructose, sucrose, and high fructose corn syrup. 

Post workout, it is essential restore glycogen and get protein into your body immediately! If you’re an IF’er like myself, and train in the morning or afternoon, I supplement with BCAA’s until I break my fast and then have my post workout meal. Don’t worry the sugars and carbs will not make you fat! Post workout the body can uptake and use these sugars and carbs to begin protein synthesis. It’s not like you have been sitting around sedentary for days eating boxes of pop tarts, which is not what I am promoting here. Post workout I typically have two pop tarts and a protein shake made with egg whites instead of milk or water, and a banana.  Some people add dextrose to their shakes, or eat other things like fat free ice cream, chips, etc. One thing you want to make sure of is it’s a high carb – low fat food source. Fat slows down the digestive process of the body, and we want it to be as fast as possible to begin protein synthesis. The pop tart is a great post workout addition to your protein shake, and it’s damn tasty! 

 Try it for a week or two and I bet you see an increase in your energy level and your recovery time!!

This is a very "BASIC" explanation of why simple carb uptake can help benefit muscle development by initiating protein synthesis. If you want a more scientific and in depth explanation just look it up. I wrote this to help the average person with a general understanding of fitness and nutrition, not scientists from NASA. 

When your doing a Bikini competition your really are "working your azz off" however, not in workouts but more in your nutrition....ok wait in lunges and some cardio. 
I have to say Endurance Athletes work their Azz off in their endurance events, weights in high reps/body weight training and Bikini Athletes work their azz off in their nutrition, cardio and lunges for your gluts you have to tighten those suckers up they have to fit in that Tiny Bling, Bling Suit. 

Wednesday, June 24, 2015

I go back into work I find this on my door... Something I would totally do for my clients.

"Wow and Thank you!" To whom dropped this off at Studio Fit today, what an awesome surprise coming in to teach Pilates and having a little bag hanging on my door, opening it and receiving this. What amazing support I've received from so many on my journey..... is priceless "thank you!" 👙👠

Tuesday, June 23, 2015


Yesterday posting about my decision on doing a Bikini Competition was awesome and a downer too (well not really I'm not going to let them get to me life's to short for that.) I relieved so many pm messages, texts, and calls on my decision people wishing me luck, some saying "WHAT" no way YOU that's awesome, you got this girl, amazing positive messages... But then some people didn't like what I've decided to do, they look at it as sexually, flaunting my body, heels, your half naked, how are your boys going to feel? Would you like Elsie to do it?, don't bring yourself to that level..... yada yada! My messages back to them was...I look at it AS "an athlete that's "Beautiful", transforming, building Confidence and this is an extremely difficult event, I'm calling it an event because anything you have to work you butt off for over 4-16+ weeks it's an "Event" and this one is going to be a very difficult event for me in so many. 
I'm looking forward to this amazing event with or without people. 😉
Bring on the Athletic Bikini Beast Mode...👙👠 

Monday, June 22, 2015

Saturday, June 20, 2015

Only 5"

They came I today ... All I can say is thankfully I walk/run on my toes.. Now time to practice! 👠👠

Friday, June 19, 2015

Look what came in..

I don't know if I'll wear it however, it's beautiful! "Bling. Bling" 

One of my Amazing Athletes gave me this yesterday. A start to my new journey!! 

Learning.... Reverse Dieting

“Reverse dieting,” simply put, is the slow addition of calories into your daily caloric intake in order to restore your metabolism after a phase of dieting, or to maximize your metabolic capacity with minimal body fat gain. In short, the goal is to increase your body’s ability to process calories and energy. It is a slow process that requires consistency and patience over time. By adding in these calories slowly, you give your body time to adjust to them with the goal being as minimal body fat gain as possible.

These “calories”, that you add in while reverse dieting generally come in the form of carbohydrate and/or fat grams. Generally speaking, amounts of 5-10g of carbohydrates and 1-3g of fat per week are added. However, it does vary for everyone. People respond to reverse dieting differently. Just in case you are unaware of how macronutrients translate into calories:

For every 1 gram of protein = 4 calories

For every 1 gram of carbohydrate = 4 calories

For every 1 gram of fat = 9 calories

Monday, June 15, 2015

Being an Endurance athlete...

I have to say being an endurance athlete this is one of the hardest things I've had to do so far...... I thought this was fitting!! 
This week I've started 30 min. Walking on the dreadmill with it inclined at 12 and 4.5 pace 1 min. With 2 pound weights 1min. Without talk about SWEAT!! "Thank goodness!"

Thursday, June 11, 2015

"Change is always good, it's how you handle the change that makes it better!"

I'm just saying after 15 years of endurance training,some of the hardest thing is.... 
1. Not workout out when my little one is sleeping. Normally I would be get on my bike and ride or get on my dreadmill and run however, so to take up time I've been doing so much studding on BCT watching tons of videos and learning as much as I can. I just have to keep telling myself the more cardio I do the more it's going to take from my muscle gains. 2. Eating more protein instead of carbs HUGE difference no candy.... Ugh! Lol
3. Instead of drinking Gatorade or Powerade or Cytomax, drinking water is essential too so to change up the taste I'm doing things like this... 
"Change is always good, it's how you handle the change that makes it better!"  
Live it. Love it. Be it....... Determined Bikini Athlete! 

Tuesday, June 09, 2015

Endurance.... Nope Lift Weights!

I have to say it's hard... But it's go into be worth it! 
As an endurance athlete it's hard not to run on my dreadmill at 4:15 AM or ride bike for hours as my warm up!! I see all of these amazing athletes and amazing clients of mine doing the things I love to do which I'm so proud of them for doing, they post their achievements on FB which makes me so proud of them however, on the other hand I wish I was doing it with them.. The mind works wonders.... I thankfully I have a plan and I will stick with the plan (dedication) it's my dream that scares the Hell out of me and I know I will be doing those things soon.  So......

Saturday, June 06, 2015

Body Fat%

I sat down with one of the most amazing coaches for Bikini Competition, she filled me in on so much.. As we were talking she was telling me most women are at about 12% body fast at about 12 weeks out... Wowza! At Escape from Alcatraz I was 16% body fat with my Endurance Body.. 
Getting to 12% Body Fat in 7 weeks is going to take dedication, self-discipline, effort and Determination. Again right now I'm at 19% However, as we all know "you can achieve anything you put your mind to"... 

Thursday, June 04, 2015

It's the little things.... Or in my case HUGE things!!

It's the little things people do everyday... But not me!! So today I actually grabbed out underwear (you read that right), shorts and T-shirt and put those on instead of my normal yoga "Fun pants" and tank after my shower. Yep, I put on powder, mascara and curled my hair with hairspray lol..
 "It's another start!" 
However, yes I still have a sports bra on I know, I know..... 

Monday, June 01, 2015

She's really doing it!

As I'm looking for a dress for an up coming wedding, I call my hubby and was telling him about it, in the conversation I say I don't want to purchase it yet, I want to wait a little bit and lose a few pounds he says "with what you have in the refrigerator down stairs you'll loose that in no time, it's eating rabbit food for your meals with chicken." I said "I'm really doing this plus would you want that or 5 bags of licorice on the counter?".. Reality hit him.... She is really doing this!
 Live it. Love it. Be it....Determined Bikini Athlete! 

Before June 1st my food preparation.. 😉

Starting Points

Chest 34
Waist 29 
Hips 35 1/2
Right thigh 22
Right Bicep 11
Weight 136 
Body Fat 19%
Again I'll be following the 21 day challenge food program and working out to Jamie E. program 
Lets see what the next 4 weeks brings. 

Today is my official start date. Excited!!