OVERCOMING INJURIES

This week the ADOFitness trainers will be addressing their biggest weakness physically and mentally and how they overcame it. Coach Jennifer Ann shares her story.

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Many people that are close to me know that I’ve suffered a hip Injury. Three years ago I was diagnosed with a hip condition. It was originally misdiagnosed and later corrected a couple of weeks ago. It’s called hip dysplasia and its a condition that has caused me to limp and has been extremely painful at times. When I was first diagnosed I ran everyday, It was my favorite thing to do. The doctor told me I needed to quit and even if I didn’t the pain would force me to. I remember crying , there’s nothing worse than being told you can’t do something you love. An running for me was more than just a workout it was a big stress relief so I knew I needed to find something else to do. That’s when I started to research lifting and began you tubing exercises and making workouts to do. I loved how strong it made me feel and I felt like it was a great way to relive stress and strengthen my leg. Due to the pain in the beginning of my diagnosis other areas of my body would compensate when I walked which caused imbalances in my injured leg. Lifting helped me strengthen those imbalances and the doctors were impressed with how I was dealing with my situation. Of course I was extremely frustrated at first when I was told what my situation was and I did cry for a few days and absorb the information. However, I’ve never been the type of person to dwell on the negative side of a situation. I always try to see the good and what I can do to move forward.

After 2 months of lifting I decided to do a bikini show. Maybe I decided to do something like that to prove to myself that I can do anything I put my mind to. The one thing I hate feeling like is a victim and that I have limitations and doing a show helped me cope with the situation and showed me I was much stronger than I thought.

I went through each prep and did every workout, every cardio session even if I limped to finish it. An some people will say why workout? Even if I didn’t workout because I didn’t for 4 weeks before and I limped worse 😂 so it’s just something that will happen. I rather be strong and handle the situation in my life than weak. 💪🏻

Right now I’m in my off season and about to enter preps for next year. I’m extremely excited to see all the work I did on my legs 🍑🤗 and have 4 showed planned for 2017. Two weeks ago I had new X-rays taken and the only option I have is a total hip replacement. For someone my age that’s pretty devastating news but I will keep pushing for my goals and never let it get me down. I have the most supportive family and friends and the best boyfriend 😍 ❤️🙌 and when the time comes I will do what I need to do. Until then I’ll keep crushing my goals and help as many people as I can with health and fitness. You can let something like this bring you down but the truth is everyone has problems but how you deal with them is what matters ❤️

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BECAUSE BALANCE IS SO IMPORTANT

This week the ADOFitness trainers will be addressing how they have handled off season/gaining weight/ body composition changes and their best tips on accepting yourself at every stage. Coach Trista Anderson shares her story.

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Whether you’re a competitor or someone who has made significant progress with weight loss, you will undoubtedly face challenges in maintaining your transformation. For competitors, as I have previously discussed, you have S very hard time accepting the additional weight that is put on post-show. Of course as always, we need to remember the stage look is not sustainable. Sure, You can stay within 8-10 lbs of your stage weight and still be lean. However, There ARE going to be times when life makes other plans and you begin to see the scale creep up or visually you may see you’re carrying a bit more “fluff” than you had thought. Busy weeks, work, school, stress, vacations, family events, social gatherings, you name it life will still continue to happen and calories in versus calories out may not always be in your favor.
But this is part of the balance, you have to be accepting of maybe not seeing that oblique line in exchange for a great time with your kids or partner stress free and not counting calories. Yes fluctuations will occur but the problem when this happens is many will find themselves in the mindset that they’ve “already blown it” and keep digging themselves further into a hole until they’ve gained back all the weight they’ve lost in the first place. When you do find yourself off track create a plan to hop back on and in control, it’s okay if you had a couple “bad” days or even a week it’s fixable. We need to keep in mind the balance that is so important when it comes to a weight that allows you to enjoy your life and a weight that restricts you from life.
Yes competing is fun but it is no longer worth it or enjoyable when you are sacrificing the rest of the year just for one moment on stage. I would far rather carry around 7-10% more body fat and put the macros to work in offseason than try to maintain a look that is damn near a full time job and unrealistic. And in my opinion letting your body “re-set” by putting a little bit more body fat on (reasonable amounts of course) will keep your hormones in check and your body responding to future preps.

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PUMPKIN PROTEIN LOAF

Pumpkin Protein Loaf!🎃

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What you’ll need!
-1/4 cup chocolate chip Buff Bake (coupon code Amber)
-1 scoop Royal Sport Ltd. Ice Cream Sandwich (coupon code Amber)
-1 cup pumpkin purée
-1 whole egg
-4 egg whites
-1/2 cup coconut flour
-1/8 cup superseed blend
-cinnamon/nutmeg
-2 tsp baking powder
-1/4 cup walden Farms pancake syrup
-4 packets of stevia

First preheat your oven to 350 degrees! Then simply mix together all ingredients into a bowl until smooth! Once your batter is all mixed together you will line a baking tin with parchment paper and pour all of your batter into the tin! Then pop in the oven and check periodically (as every protein powder bakes differently) by poking your pumpkin loaf with a toothpick to check if it’s baked all the way through! Once it is finished, set aside to cool, then cut into slices and serve with BuffBake as the frosting :))

For a video demonstration click this link: Video

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GET EXCITED ABOUT POST SHOW GAINZ

This week the ADO Fitness trainers will be addressing how they have handled off season/gaining weight/ body composition changes and their best tips on accepting yourself at every stage. Coach Tara shares her story.

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Coming out of a show you indulge in some treats you haven’t had in months and maybe start slacking a little on your workouts…you start to notice the abs are disappearing and there’s a little extra fluff that wasn’t there a month ago… Yeah, this all to familiar cycle every competitor seems to go through post show, I experienced it too just maybe not as extreme as some. Post show for me wasn’t really that crazy as the reason I had started eating this way was for my health so I planned on continuing these habits post show. Now don’t get me wrong I had my share of post show treats, including cake, and Oreos, and lots of pumpkin everything. I was ready for some gainz but my intake was already pretty high. I actually had more of the opposite problem post show.
I’ve always had trouble gaining weight as my metabolism is really fast and my appetite is really poor from the medication I take. Post show I was slacking hitting my macros and was constantly under. Whether you are over eating or under eating you begin seeing changing that you aren’t ready or willing to see yet. “Show lean” all of a sudden becomes what you think should be “normal” and that competition brain fog becomes very frustrating. So you have to remind yourself this is all part of the process and think about how much better you are going to look after adding more size in the right places! Focus all your energy on the positives and challenge yourself. Don’t let yourself become obsessive over negative thoughts.
Use this time to kill your workouts! Set small goals in the gym that you can get excited about! Go out with friends for dinner and utilize those high carb days! You need balance in your life in order to truly be successful! Take this to your advantage 💗

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KEEPING YOURSELF IN CHECK

This week the ADOFitness trainers will be addressing how they have handled off season/gaining weight/ body composition changes and their best tips on accepting yourself at every stage. Coach Joey shares her story.

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It is never easy taking time off from competing. First, you feel as if you don’t have that big goal to obtain at the end of your prep when you walk out on that stage. Second, you almost feel lost. So you competed and now what? What is my next goal? For me I love competing and I like to know what I am doing even if it is 6 months or a year away. The grind in my head never stops. I don’t stop working out, eating healthy or giving up because I have a long road ahead. I find having a goal in the future definitely helps during off season for competitors.

Now just because I have a goal in mind and want to keep going doesn’t mean my body doesn’t change during this time. I am not “stage lean” by any means. It isn’t sustainable to stay that lean all year round. I am not going lie when I say I start to feel “big” or not myself. It can be a very scary feeling to wake up and think that being 5’1 and 105-110 is big! Competing can give you a warped version of how you are supposed to look BUT that is when you need to sit back and give yourself a reality check. If you have competed you know exactly what I am talking about. You almost lose an identity with yourself. You need to keep yourself in check and always make sure that you have people around you or in phones reach that understand and will support you on all levels with no judgement.

Something I do to keep myself in check and lets be honest from not going crazy LOL, is talking to family, close friends and my teammates. Most of the time your family will not get it and don’t expect them to. Which is why it helps a great deal that these girls in my life have competed in the past or are current competitors themselves. They completely get what I am talking about and never judge me for feeling a certain way. I also constantly remind myself that the norm is to not look stage lean and that it is NOT healthy. I know better, I am a HCP and have to always put that into perspective first. It can be extremely hard to do at times, but I do it. I know deep down that I am still the same person and that I still look good. Most importantly I feel good! I don’t have to look like I’m jumping on stage to look like I am fit and feel healthy. I know that I am fit and healthy. It is important to always stay positive, have positive people in your circle and remember that health is #1 ALWAYS.

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THE DELICIOUS FOOD WILL STILL BE THERE

This week the ADOFitness trainers will be addressing how they have handled off season/gaining weight/ body composition changes and their best tips on accepting yourself at every stage. Coach Jennifer shares her story.

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When I started my real off season in October I was excited to build muscle and take a break from competing. Don’t get me wrong I love competing and the stage but longevity in this sport requires you to listen to your body and to build muscle when you need to. My body and mind needed a break and for me to continue to do well on stage I needed to build more muscle.

The start of my off season I began to reverse diet. I followed my reverse diet for a month and decided to take off a few weeks to eat , drink and be merry. This was not the best idea and I gained 15 pounds very quickly. I remember feeling very uncomfortable and decided to start reversing again. An since then I do enjoy treats when I want them but for the most part I stay on track. The weight I gained from my wild three weeks I still have because I cant cut it since Im on a off season and trying to build muscle and take a break from dieting.

Its been a challenge to get used to feeling heavier and not feeling as lean as I was for the last two years but it hasn’t been terrible. I guess I always keep in mind what the bigger picture is and what my goals are. These are the steps I need to take for my main goal and it was my fault that I didn’t reverse correctly.

One thing I learned from all this is how crucial it is to properly reverse post show. Not following a reverse diet properly can really take a toll on how you feel about your body and cause unwanted weight gain. Making sacrifices post show will just help you in the long run to have a good off season. Always remember that the delicious foods will be there and you can have them in moderation 🙂

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CREATING A SUSTAINABLE LIFE

This week the ADOFitness trainers will be addressing their perceptions and relationships with food prior to implementing flexible dieting methods.

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In 2010 I began my very first prep for a bikini show. I had no idea what I was doing. I had never dieted in my life. I was the kid that grew up eating everything and anything I wanted and the word “diet” was never mentioned in my household. We ate what we wanted, we were active, we were blessed with some decent genetics and diet was not in my vocabulary. When I decided to compete, my brother Aaron was my first coach. He was smart. And actually he always had a “flexible dieting” method even before the “IIFYM” term was coined and became so popular. He started competing before me and had his own “system” to dieting but was never overly restrictive- just simply made better choices to put himself at a deficit. No extremes were needed and he did well his first few years of competing. When I decided to compete, he knew the same methods would be best for me and work. So he didnt give me a meal plan. He didnt tell me certain foods were off limits. He just told me what I should aim to eat more of and what I should avoid or eat less of. I have said this before, but his approach was so smart. He knew simply cutting out my venti peppermint white chocolate mocha and adding more fiber through more vegatables in my diet would create a 300+ calorie deficit and allow my body to thrive more than it had in the past 23 years prior as I had never been on any sort of “diet” in my life. As prep went on, yes it became “stricter” but again no foods were off limits and I remember eating things that two years later I couldn’t believe I could eat and get lean enough. Cliff bars at 2am when I got off work from bartending and was starving. Yes full of sugar but I didnt know better and hey.. I was getting leaner. Halloween candy a week out from my show (in moderation as it was the mini candies but I still ate them and continued to get leaner). At the time I didnt understand this and just went with the flow. I honestly never really even thought twice about it or made a big deal over the little cheats in my diet. My body responded incredibly well and I ended up taking the overall at my first show. Fast forward to my second through 5th show. Thats where things took a turn for the worst. I made the mistake of training with another coach – the guy I started dating – bad decision all around. I was put on a very restrictive meal plan that only changed weekly if that. Honestly I was always someone who loved variety in my diet, so I cheated on the plan a lot because I felt it didnt need to be that hard. I wanted more variety, more choice, more options. He would say things like, “Do you want to win. You need to stick to the plan for the best results.” And then compare my results to someone else on one of his plans who was killing her prep and make me think its what I HAD to do to be the best. Thats when everything went downhill. The bingeing started. The weird food tendencies. The hiding in the bathroom and eating in the closet so he wouldnt know. The obsessive behaviors. The labeling of foods as “good” and “bad” it all happened in those years from 2011-2013 and it changed me forever. I honestly believe I will never be the same… or at least it has taken 3 years and I am just now recovering and finding my balance again fully. But I still dont view things the same. Thankfully in 2013 I took things into my own hands and I fully dove into flexible dieting through tracking macros and implementing IIFYM. I do want to state that IIFYM will not fix binge eating. It will not be a magic cure for disordered eating habits. But it does help. There is no denying that. I have used flexible dieting through all of my preps the last 3 years and every season I make leaps and strides in my ability to find balance again. I am trying to undo 3 years of obsessive behaviors and programming though. Its unfortunate that I fell into the wrong hands when I did. But the good news is flexible dieting DOES work. It DOES help with balance. It DOES need to be looked at with an open mind by coaches before they ruin and brainwash others to have disordered eating patterns too. And this is why ADOFitness prides itself on doing whats best for the individual through sustainability and an open minded diet philosophy.

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