Bikini Competition Prep: 21 Day Plan

Like I’ve said before, maybe your goal is to compete OR maybe you just want to look and feel better in your jeans. Either way, we can all learn a little something from training the way fitness, figure and bikini athletes train: like it’s our job.

This week marks a new program for me and will last for the duration of 3 weeks. I love short duration programs as I usually make the most changes then. Why? Because I can commit better to a diet and exercise program as long as I know it won’t last forever:) I’ll outline the new program for you, then give you a peek into the things I refuse to give up…at least for now.

First off, I am “sweating it out”. What exactly am I sweating? Fat? Calories? Feelings of insecurity? No, it doesn’t work that way. In forced sweat workouts what we’re trying to do is really two-fold. First, we’re sweating out toxins in the body that hinder the utilization of fat for energy. Your 2 biggest culprits here are alcohol and sugar (hence why it is SO important to abstain from both during these 3 weeks). Second, we’re sweating the stored water on the surface level of the skin. This is another reason why this phase doesn’t last long and shouldn’t be a part of your daily life. The water between muscle and skin is great to have as it plumps the skin and makes it all youthful (you know you’ve gone too far when you no longer look youthful), but in the quest for seeing serious definition, as in a competition, photo shoot, film part or reunion, ditching the water will allow more of the muscle to show. Take a look at the basic principles of the Tight Skin Diet while you’re here though. There is nothing worse than definition and loose skin! With the TSD you can maintain tight skin through proper nutrition.

sweating it out

What else? Well, due to the new workouts and proficient sweating, my water intake has gone from 1 gallon to 1.5 gallons. About half of that has lemon in it. I’ve also upped my protein by about 10 total grams per day and this will slowly go up with time. I’m still getting in plenty of fresh veggies too, as that is key to great skin and great health. SUCK IT UP AND EAT YOUR VEGGIES! My carbs have increased in that my afternoon snack is always oatmeal, usually with a banana. This snack enables me the necessary energy for my second workout. Do you have to do a second workout? Of course not! But eat some oats and that can be an option for you ;)

I do struggle with ditching some things. First of all, I won’t give up my green shake every morning. That’s not a bad thing not to give up, really, so I just refuse. It makes my skin glow and has eliminated unsightly pimples at the age of 35, thank you very much. Also, I won’t give up my coffee…or my half and half. Shameful, I know, but I do have an addiction and I’m seeing how far I can get while holding on to that pet. I did give up alcohol and my beloved Gummy Bears (yes, you read that right), so I figure I’ll ride the cream and coffee train for a bit longer. I have cut back though :)

So, if you want to change your body, add some definition or just try something new, consider following in the steps of someone who has done it…I mean, they’ve actually accomplished it so why not?

Until next time, live healthy!

 

Michelle

 

Youth Athletes: Sports Nutrition and Training

Happy Monday!

I’m getting back into the swing of things since the Summer is winding down (sad, but so true). Today, I’m going to start off August with info on Youth Athletes. Your kid (if you have contact with ANY young athletes, this will help you!) can benefit greatly from proper knowledge on training and nutrition as the sports seasons start to come into full swing. Some youth prefer seasonal sports such as football and basketball, while others can play soccer or baseball seemingly year round. If you know youth (I’ll be working mainly with ages 8-17 here) then the knowledge you will gain during this month will prove priceless in keeping them on top of their game and injury free. Let’s get started!

Parents and Caregivers:It’s NOT about you…

Harsh start, I know. Here’s the real deal though: your kids chosen sport has nothing to do with you. If they chose baseball because it was your idea and your hopes are hung on them going farther than you did and reliving your glory days….it will end badly. Usually resulting in pushing too far which can ultimately lead to life long injury. Our jobs as parents and caregivers are to encourage them and help them along their own path…not relive our own.

Nutrition is PARAMOUNT during the training season.

Developing solid nutritional habits is the most important step you can take during training. They can run faster than anybody on the planet, but poor nutrition will outrun even the fastest kid. This can be difficult to understand as most people equate nutrition with weight. Nutrition is way bigger than weight, it’s about preventing injury and creating an environment in which the body can fully thrive. For example: a water loss of 10% (this is before the thirsty feeling kicks in) can cause delayed reaction times and dizziness. This means that if your athlete starts the game slightly dehydrated they have a higher chance of injury due to overcompensation. Too few carbs in the diet can lead to the body pulling from muscle during a training session or game. When the body begins to eat its own muscle, we experience painful cramps that can slow us completely. The body hits survival mode and your kids could be the one hitting the grass in severe pain. Poor refueling after training or games will result in muscle loss and encourage more catabolic behaviour within the body. The result? Your athlete will slowly begin to think that they aren’t “meant” for the sport…refuel properly and they have the best chance for keeping the muscle their body is trying to establish and raising the bar on the game itself. All because you rock as a parent :)

Consider hiring a professional.

PROFESSIONAL is the key term here. Interview the person that may be working with your athlete. Don’t assume they are qualified just because they work at a gym or for a sports facility. I know a lot of completely unqualified people who work in those arenas. It’s a simple question: are you certified to work with youth athletes? Follow up to a yes: May I see that certification? Aside from that, feel free to ask for records of CPR certification, insurance and any other specialties. I believe in making it a point to ensure you are hiring somebody who knows what they are doing, especially when it comes to your kids.

Educate your athlete.

The number one thing I have learned in working with young athletes is that mom and dad can’t just fall back on the Nike slogan JUST DO IT. Kids are ripe for planting knowledge. Explain to them WHY they need to drink their water. Explain the benefits of potassium and sodium in the diet. Explain why that double meat fast “food” burger isn’t nearly good enough to refuel after training. Size your response to questions based on your athletes age. My kids started learning about nutrition very young and now, they get it. They understand why they need to pay attention to their bodies and they dig the fact that we don’t do fast “food”. Why? Because it’s NOT food! It’s processed junk and the body would rather not use it to fuel muscle, so it gets stored. We have burgers…but they’re the really good ones :)

Every week I’ll bring you a recipe for pre-training/pre-game. This week:

Protein and Carb Pancakes

Both of my young athletes (and myself!) LOVE these things. They are the proper ratio of proteins to carbs (60/30) with just a tiny bit of fat (10) since you don’t want to train or play on a fatty stomach. Serve these 30-60 minutes prior to training/gaming and your athlete will be ahead of the pack already.

Ingredients:

2 whole eggs + 4 egg whites

1/2 cup quick cooking oats

2 tablespoons unbleached all-purpose flour (you can use gluten-free if needed)

cinnamon, ginger, nutmeg, etc for spice

OPTIONAL: 1 scoop whey protein, flavor of choice (I only recommend if your athlete is over 10 years old and pretty active)

milk of choice until consistency meets how your kids digs their pancakes (my kids like them pretty thick)

Mix together and cook in pan or on griddle until slightly golden brown.

Top with fruit (bananas rock!), natural honey or natural maple syrup.

The natural sugars will help with energy, but don’t overdo as too much sugar can upset the GI tract during vigorous activity.

 

 

Come back all month for more on keeping your athlete on the top of their game!

Michelle