👋🏼 Hello from down here in the caption! Wanted to update you all. Over 3 months ago, I said I was going to start a weekly newsletter. Then I got really busy... not like traveling and catching up on chores busy, but like working 3 jobs 👩🏼💼 and preparing to start a PhD program 👩🏼🏫 (and starting to plan a wedding 👰🏼) busy. But I've finally selected a group of intelligent, creative individuals to contribute content so we can start putting out weekly newsletters. It's called WTF (well-being, training, food). I want to put the archive somewhere on my site so anyone can access it, but for now just sign up via the link in my bio for email access to the newsletter. It's free, and it always will be free. Our goal is to inform and motivate. The first newsletter will go out on the 4th of the July. 🎇
Contest prep, i.e. watch your body shrivel into a raisin in just 3 weeks 🥀 #themindfckstageofprep
You guys know I'm all about the importance of overall dietary pattern rather than specific foods or meals, so here's an example of what my overall dietary pattern looks like at my current intake: ✖️tofu with microwaveable potatoes and green beans ✖️flapjacked mighty muffin, @nutsnmore, pb2 ✖️spaghetti squash with laughing cow cheese, chicken, pb2, and hot sauce ✖️spaghetti squash with blueberries and shrimp ✖️my everyday breakfast (oats, chia seeds, Greek yogurt, plant protein, nut butter) ✖️zoodles with shrimp, cheese, and grape tomatoes ✖️ice cream concoction from a previous post ✖️chipotle 😈 *Last two are from a higher carb day*
Sugar-free jello, fat-free cool whip, fat-free whipped cream, hot sauce, laughing cow cheese, @nutsnmore nut butter, pb2, low-calorie dressing, mustard. 🍒🍦🌶🧀🍫 All about maximizing the taste to calorie ratio! What are some of your favorites? *Dieting is a means to an end. It is not a way of life.*
Strawberries, eggs (and egg whites), @flapjacked mighty muffins, popcorn, leafy greens, Greek yogurt, spaghetti squash, @halotopcreamery, and zucchini 🍓🍳🍰🍿🍃🥛🥔🍦🥒 All about the volume! What are some of your favorites? *Dieting is a means to an end. It is not a way of life.*
The last one was normal but still slightly angled. This one is actually normal. No angles, posing, flexing. I'm not the biggest or the strongest. I'm not the leanest or the fastest. Not the best or the most anything. Just me. Life is good when you just try to be the best you.
Contest prep update: 8 weeks in and many more to go. Weight is 119.0 lbs (I'm 5'5). Down to six days at 42f/130c/160p and one day at 50f/210c/155p. Yeah, I could eat a lot in my offseason. No, I can't eat a lot during prep. That's how my body works. 👍🏼 And it means that my dietary staples have completely shifted. Still gotta fit in that ice cream though. 😇 Might make a post highlighting some of my current dietary staples soon!
[This is just my take.] This one is less straightforward than the Pyramid of Shreds, but I still tried to organize foods by 1.) nutrient content and 2.) how satiating they are. The important thing to keep in mind when trying to gain lean mass is that you gotta get those calories IN! Don't be scared of calorie-dense options. 🍽#StrictNotRestrictive #AcadiaFit #PyramidofGains
Foods cannot be inherently bad or unhealthy. Labeling foods with such terms can lead to negative mental health outcomes. In excess, anything can be bad or make us unhealthy. In moderation, all foods can play a role in a healthy diet. Yes, we should focus on plants and minimally processed foods. No, we don't have to eliminate everything or anything else. 🥒🥕🍍🍌🌽🥑🍔🥕🍅🥒🍍🥔🍤🍣🍩🍑🥒🥕🌽🥝🍒🥜🥞🌽🍫🥕🥒🍍🍆🍠🥗🍕🥔🍍🍪🥕🥝🍆🍊🍦🍓🍳🍚🍇🍓🥒🥔🌶
One day I decided to stop feeling sorry for myself and to start working on improving the things that I have the power to change - to focus on what I have control over and forget the rest.
There are two main principles that I want to be blatantly and annoyingly clear about during this contest prep: 1. Dieting is a means to an end. It is not a way of life. 2. It takes years to progress as a natural athlete. Do not be fooled by drugs, surgery, or photoshop. Social media is a dangerous game. Do not let it scam you out of your money - or worse - your self-confidence. #transformationtuesday
When your fiancé's arms are bigger than your legs 🤷🏼♀️ When I was 20 I decided that I never wanted to be in a relationship again because I didn't want it to hinder my personal growth. Honestly I thought relationships were just a waste of time. 🙈 But then I met the person who believed in me more than I ever did. When you fuel each other's self development instead of hindering it, you have something far more meaningful than whatever you could do on your own. Today is our dating anniversary, but next year we'll have a new kind of anniversary to celebrate. 💍 I'll keep you safe; you keep me wild... or is it the other way around? 📸: @timmoorephotographer 💃🏼
You know you're in prep when you take the time to make dessert concoctions instead of just eating ice cream normally. 😂 A few months ago I would have been like, gtfo with your poverty ice cream creation and scrolled past this bitch immediately, but now I'm like, HELL YEZ REFEED DAY MASTERPIECE! 🙌🏼 🍦@halotopcreamery peanut butter cup (my favorite) 🍦@arcticzero brownie blast 🍦@nutsnmore hazelnut spread (who needs nutella?) 🍦@thelionschoice chocolate chip cookie dough (literally amazing; ACADIAFIT for discount) 🍦bananas 🍦@reddiwhip fat-free whipped cream
[This is just my take.] I tried to organize foods by 1.) nutrient content and 2.) how satiating they are. 🍽#StrictNotRestrictive #AcadiaFit #PyramidofShreds
🤘🏼Perkis Power 🤘🏼 Thank you for the tank, @babymolly 👑 Comment if you know what movie it's from. ------- Diet update: First of all, why the hell am I dieting? I was happy and healthy. It's NOT that I feel more comfortable at a lower percent body fat. I felt comfortable how I was before I started dieting. I'm ONLY dieting for contest prep. After I compete, I'll exit my diet and return to caloric maintenance or even a caloric surplus to make more #gains. ------- So anyway my weight was stuck at 121.2 for over a week, and my hunger was pretty much gone. Before my weight plateaued, I was hungry all the time. This is not an unusual situation, as my body is adapting and will continue to adapt to the decreased intake. Just have to keep making adjustments to outsmart these adaptations. Yesterday my hunger was back up, and this morning my weight was finally down. ------- Not sure who is interested in these excessive prep updates, but there ya go. ------- ✨Dieting is a means to an end. It is not a way of life.✨ ------- P.S. I was unintentionally growing a mold colony in my @camelbak water bottle. Anyone know of a good reusable water bottle that won't grow mold?
Left: about a week ago Right: nearly 2 years ago ------- The right photo was one year into my offseason. Why were my abs more visible then if I'm in prep now? I continued my offseason for another year and a half after that! Now it's time to continue my slow journey back to the stage. Only 6 weeks in so far. ------- It takes years of hard work to progress as a natural athlete. Patience and consistency are priceless... and so is fueling your body (and mind).
I have seen very educated individuals claim that reverse dieting is magic. While our internal regulation systems are not always predictable, they are not magic. After long/severe caloric deficits, small increases in food can lead to relatively high increases in energy expenditure. In addition to our physiological responses to these small food increases (which can vary from individual to individual), we have a psychological response. As usual, I think this psychological response is what matters most. I get more food this week? I'm gonna crush my workouts!.... and expend more energy in the process. ------- Another key aspect of our psychological response that I neglected in the visual is that we may (obviously) misreport our intake. When we are so used to dieting, it is easy to lie to ourselves and say we ate the extra calories without actually doing it. We probably won't even know if this happens, but we might leave the last bite of some meals, miss a few grams when weighing food, overestimate portion sizes, etc. #ReverseDieting #AcadiaFit
I tell everyone I moved back to the US to continue my education in the American school system. While that's not false, I also moved back because I was scared of living a content life. I had found happiness in Paris, but I wasn't ready to settle. I wanted more. I came back because - even though it went against what I had been taught my entire life - I wanted to pursue my weaknesses instead of my strengths. ------- This is a weird country where anyone can rise to the top or sink to the bottom. I'm in such a different place now than where I had always envisioned I would be. Less stability, less certainty. It's because I never make the safe choice. I just can't. ------- Every impulsive decision I made led me to meeting @michael_buro in NYC, and I got to bring him back to my fave place anyway. We'll go back again (and again) too, I promise. 😊 Here's to chasing more dreams with my best friend. Come on. ------- 📸: @timmoorephotographer 🌧
I wanted to share this excerpt from @pharrell's speech I heard at @babymolly's graduation a few weeks ago: In this day and age, it’s easy to lose sight of the fact that it's the people who serve humanity that make our world go around. Most media and certainly social media would lead you to believe otherwise. This group’s work doesn't fuel gossip. Sadly, it doesn't generate a lot of clicks amongst a sea of headlines designed to bait. Their work is often too important to be boiled down to just a quick headline. Their work has never been more important, yet as a society, we seem to celebrate less important achievements far more frequently. I am glad to be a part of a moment that recognizes these people. Think about it… these great scientists, public servants, and activists cannot be bothered with building their Instagram followers. Or how many views they get on Youtube... But they are the REAL influencers. Their work makes us healthier, safer, more enriched, and more intelligent. Their work is designed to improve the quality of life for ALL people, not just themselves. They are NOT motivated by attention. But rather, they ARE motivated by the idea of creating change. For the better. ------- 📸: @luisx_com 😎
Currently at six days per week of 46f/155c/165p (1694 cals) and one day per week of 50f/255c/165p (2130 cals). In the peak of my offseason I was consuming 1000+ cals per day more than this. Carbs are already almost cut in half from my starting point less than 6 weeks ago. It takes large changes in either direction for my weight to move. Someone else might see the progress I've been seeing with much smaller calorie changes. #SelfieSeason