A little bit different than our normal breakfast routine! 😁 Working on client plans for an amazing online coaching platform that I'm excited to be a part of. ------- Coaching my own clients is my greatest passion. I spend hours making sure I understand each client's needs and goals and writing personalized nutrition and training plans for each one. I prefer to keep a very small group of clients so nothing is compromised. However, I also like to keep my rates as low as possible, which means that coaching my own clients will never be a sustainable full-time career option for me. ------- I have to work multiple jobs to be able to pay the bills (and keep my schedule full 😇), but I'm grateful that I love each one of them. I don't have any jobs that are just busy work. Each of my jobs allows me to do what I love and what I excel at. I have this luxury because of my education, which is something that I will never take for granted. In fact, I'm going back for more. 📚💕
I'm traveling to London for the next 5 days. Yes, I'm in contest prep. No, I'm not bringing a food scale. What do you think about that? 🤔
You know the feeling when you get home from a long day and you can finally just relax? My whole life is just me trying to never reach that feeling. 😅 #thrillofthechase
Between the left and right: approximately 6 years of looking inward instead of outward #transformationtuesday
Lifting weights makes you manly.
Contest prep, i.e. my chest getting leaner and leaner while the rest of my body stays the same #ThanksGenetics
10g fiber and 20g carbs with no veggies?! Currently obsessed with high-fiber meals, so here's a 10f/20c/43p proyo with 10g fiber and 2g sugar! 😈 Without the @eatmeguiltfree blondie, it's 5f/13c/21p with 8g fiber! Swipe for ingredients. (Just add water and ice). This had a strong flaxseed taste from using a full 2 tablespoons. I like that, but if you don't like that, you can cut back on the flaxseed meal (sub chia seeds?) and/or add a sweetener!
Nothing says carb up like 2 pre-workout rice cakes 😅 #CouchPotatoMacros #WhereDaNEAT
How much do you need to eat? 🍽 It's easy to start a cut and think that since you worked hard to increase your metabolic rate and build all this new muscle, you should be able to lose fat on high calories. Unfortunately, this is not necessarily true. Building muscle doesn't magically allow you to consume large amounts of calories. On the other hand, we tend to underestimate how much NEAT can contribute to energy expenditure (and thus how much we can eat). For instance, the last time I prepped, I lived in NYC and walked several miles per day. This time around, I spend the majority of each day sitting or driving! 😦 Even though I spent years eating a caloric surplus and gaining muscle, I won't lose fat unless my dietary intake is lower than my energy expenditure, which is level couch potato. 🥔
This transformation isn't about my weight or size. It's about the way I saw myself then and the way I see myself now. From worthless to worthy. ❤
When you live in FL but don't tan so you just have a subtle tank top tan all the time. 😎 Prep updates might be getting annoying so here's a lil life update 😇 - I'm figuring out my schedule for my very first semester in my public health PhD program, and I'm soo excited. Some of you guys already know that I spent years living in Paris and New York where I took public transportation everywhere, and I literally just started driving in January. Last week I successfully made it to campus for the first time in a storm even though my phone overheated and turned off when I was trying to use maps. 😓😅 The USF campus is unlike any other I've been a part of (i.e. you gotta drive everywhere 😵). Michael is actually starting classes too, and we're staying in St. Pete for one more year before moving to Tampa. So pumped for all the new things! 😄
Sharing this message is what keeps me on Instagram. It's easy to end up on one of the far ends of the spectrum when we set extreme goals and follow extreme paths to get there. We chase physical health at the expense of mental health, or we let go of physical health in pursuit of mental health. Contrary to popular belief, we can have it all. We're just looking in the wrong place when we look to the ends of the spectrum. Find your balance somewhere in between.
Slow and steady. Down 8.2 lbs in 10.6 weeks so far this prep. Still a long way to go. Added a little cardio at a higher intensity than just walking my dog. 🐶 Hunger, sleep, and energy are all good. Weight is dropping at a slow pace for now, but we're still coasting. ⛵️
Does your morning routine set the tone for the rest of your day? I've read so many articles entitled something like x things successful people do in the morning or x morning rituals that will make you more productive. ------- Each morning I start my day by walking @grayson_the_husky and then making coffee for @michael_buro and me. This directs my attention toward my family and toward nature. Before I stare at a screen all day, I get to look at the sky and the trees (while Grayson sniffs the grass). ------- I know many prefer to focus on their own feelings or goals in the morning, but I do that enough already. In the first minutes of my day, my focus switches from myself to others. For me, this sets a tone for positivity and productivity for the rest of the day. ------- How do you start your mornings? ☀️
Happy 4th of July! 🎉 You CAN drink if you're in contest prep or otherwise dieting, but you still need to track all the calories! Personally, I'd rather get my calories from food. I definitely have had one too many drinks in a caloric deficit before. I don't recommend it. 🤦🏼♀️ Check out the first issue of WTF for more info on tracking alcohol and some low-calorie drink ideas by @lauraelizzzzabeth. Subscribe to WTF via the link in my bio or go to bit.ly/wtf4thofjuly to see the full first issue if you didn't subscribe in time for this one! 👌🏼
Bloated (PMS and constipation) vs. normal 👍🏼 Both looks are flat because water and glycogen are nowhere near where they were during my offseason. Carbs are even lower now than they were in the pic on the left. I don't mean to post these pictures to be deceiving. Change takes time. I spent a couple years in a caloric surplus before starting to diet. These posts are just meant to give a little insight into mind games during prep and normal daily fluctuations in weight and appearance.
3 years ago 😅 What color should I get from @angelcompetitionbikinis this time? 🤔
Giveaway to celebrate Grayson's 3rd birthday! 🐺🎉 3 winners will get an @iamwolfapparel t-shirt (+ we'll donate $$ to animals). *GIVEAWAY CLOSED* 🐾To enter, tag an animal lover in the comments below and tell us about your animal best friend. 🐾Tag more animal lovers to get an additionally entry for each tag. ------- Money from sales of these t-shirts usually goes toward helping animals in need, but don't worry because we won't let the animals miss out just because we are giving away shirts for free! We'll still donate the same amount. ------- But wait - there's more! 🐶 You can usually buy these shirts for $20 each at iamwolfapparel.com, but Grayson's birthday discount code GRAYSON will save you $3 all week. (We will still donate the same amount we always do!)
@flapjacked mighty muffin microwaved for 35 seconds with chocolate hazelnut @nutsnmore and pb2 mixed in 😈 other mighty muffins are lower in fat but with this one it's 16f/31c/31p ------- I went through my old Instagram photos and felt a little bit disturbed when I scrolled all the way back. I started deleting a lot of food photos and realized I should probably address the issue. I used to take and post photos of meals when they weren't clean or prepared by myself to show that yep, I ate that! It was as if I needed validation from others for eating. ------- I think it can be valuable to share meal ideas and recipes, but you will notice that I have steered far away from excessively sharing food posts over the years. Even in a caloric deficit in the middle of contest prep, I no longer feel the need to share photos every time I eat a meal at a restaurant or eat ice cream at home. I may feel the urge to share macro-friendly recipes or meals that I particularly like, but the goal here is to share ideas with others - not to provide proof or seek validation. This is much different than clap for me, I ordered something at a restaurant and ate it even though it was prepared by someone else and that terrifies me. ------- The fact that I am back in a caloric deficit and do NOT have this urge gives me faith that it is possible to complete contest prep without letting the caloric deficit lead to disordered thoughts or behaviors. However, I strongly advise against contest prep (or ANY dieting!) if you are not already in a healthy place with food AND your body. A severe caloric deficit will only exacerbate the issue. I wish someone had told me this years ago. ------- Moreover, if you are not in a healthy place with food and your body, please do not reach out to (and/or pay) your favorite social media influencer for help. Please reach out to a qualified (yes, that means educated and certified) professional.
Sometimes I get raging PMS and gain 2-3 lbs for a whole week. Now that my carbs are nearly down to 1/3 of what they were in my offseason, I have to deal with additional temporary weight gain from not pooping regularly. On lower carbs, I now have to really prioritize fiber, water, and sleep (and probiotics). ------- If @cwteamwilson has taught me anything about contest prep over the past 3 years, it is that you can try to rationalize or justify temporary weight gain, but you must make adjustments in spite of these speculations. Let me repeat: you cannot act on speculation; you must act on data alone. ------- I'm now 9 weeks in and 7 pounds down. Calories are cut again because TIME STOPS FOR NO ONE. 🔥