Btw, about the salt. my last show i didnt cut it out completely but i didnt use it liberally either. Moderation was the key it seemed until the very last week or so when it was cut out and then added in strategically.
Rebound water retention wasnt bad at all even with the post comp cheat meals.

Show before that i did the absolute no salt thing and then did a load n deplete and rebound was AWFUL!!! I think keepin some in til right before worked best for me.

But whatever u try, id test it out a nice bit beforehand :)

Thanks! Yea this time I'm keeping a little salt in and I think that will help a lot.

It sure feels good to be back to training! My body is really responding quickly. I always worry after having a carb day until a few days later when I'm looking harder :) And I have to say I'm really liking my IF schedule. It didn't take too long to adjust at all. Right now this is what my schedule looks like:

10am cardio
2pm meal 1 - right now hard boiled eggs & some nuts - super easy and portable as I'm usually out at this time
4pm train
PWO shake (just protein)
go home and have dinner! - it's been varying between sockeye salmon and turkey and greens and nuts

Then of course I have my supplements I take throughout the day.

I really think a lot of the competition stress is having to prepare so many meals! This is so easy! Now I will listen to my body as I go and adjust things as needed. Last time once I got really lean I added in more meals - although I started out with 4 meals and a PWO shake, and meal 1 was around 9am -- and I was never really hungry for it I just wanted to eat so I did.- then once I started eating I would want to eat every 1 1/2 to 2 hours. So it makes sense for me to hold off on eating til the afternoon. Also my energy level is really good throughout the day. I do find that once I start eating I get a little tired, but then I workout and that gives me energy for the rest of the night.

So far so good!

hi DANIELLE,

well new to this so need bit of help lol

i am going into competition for figure BUT really need some help can anyone help me ??

i need strip fat fast !!!! ......just started taking t4,tiromal, clenbutrol and reductil ......

I HAVE 4 WKS TO DROP 18 POUNDS ????

Hi Katie - I would HIGHLY suggest picking a later competition if you feel you need to lose 18lbs in 4 weeks! You are playing with fire putting all those drugs in your body at once - did you actually have a doctor write you a prescription for those? I don't even know what tiromal and reductil are. I've never taken clenbuterol, but I've read about it - and as for the T-4, I was on that for a period of time because my thyroid was actually low, and that alone I think did more harm than good - my hormones got all messed up and my anxiety was through the roof! It has taken me a year and a half to recover. TRUST ME - it's NOT WORTH IT! You can absolutely get super lean for a show and step on stage looking fabulous without having to take such extreme measures - but you need to give yourself adequate time - especially if this is your first one.

An update on my progress...

Things are going really well! It's kinda crazy, but so like my nature to go against the "normal" and be different. So last Sat I had my carb day, then back to keto on Sunday and I was finally able to lift again on Tuesday, so I've been working hard since then. So one week later, my weight is exactly the same it was last Sat before the carbs, but wow I am soo much smaller and leaner! Going against the grain here, adding density to my muscles while fasting 18-20 hours per day and without carbs - and losing bodyfat!

I have no idea what my weight will be this time. I'm definitely heavier, but my muscles are more dense, so this is good stuff. My body is starting to change quickly now, I'm getting into the fun zone :)

Rest day today. Rest days are good for many reasons, one of them being I'm now really excited to workout tomorrow! lol

So I had my last "pseudo cheat meal" today. It's technically cheating because it's not exactly what was on my plan, but it's still within the parameters of my diet so it's not doing any harm. I usually have a few of these in the first few weeks - I like variety. It was so beautiful I took pictures for you :) lol - I call it Keto Pizza and kale & portabello mushroom salad. The pizza consists of eggwhites, flaxseed meal, coconut flour, olive oil, chopped spinach, spices, mushrooms and soy cheese (don't do the dairy and so occasionally I'll use the soy stuff, found some that's actually pretty good, and it's mostly protein with 1g carbs)

It was yummy!

Keto Pizza

Keto Pizza with Kale and Portabello Mushroom Salad -- who says No carb means No Fun? :)

I made a good decision today. I'm not going to do this show. At 6 weeks out I am not where I need to be and no sense in driving myself into the ground. But I am presenting the trophy for overall figure at the Northwest show in 8 weeks, so I am continuing my dieting and training for that. So that's the plan, and I will be able to have a good pre-season and get ready to start next season with a bang!

Feeling very peaceful today. Had my carbs on Sat, rest and church Sunday - already did my cardio today. Being such a goal-orientated person I have realized that it's very easy to focus only on what's ahead and neglecting what's happening right now. The Lord has spoken to my heart that I am exactly where I am supposed to be, right now - which gives me such peace and reminds me to stop and smell the roses! And I know in 8 weeks when I am in even better shape, that I will be exactly where I will supposed to be then.

I'm considering switching to the targeted ketogenic diet approach. While it's fun to carb load, I find it always leaves me bloated, eating a little more than I should, and then it takes a few days after to feel like I'm back to normal. I know whatever I'm doing I will continue to lose weight, still in search of what works the best for me -

Just caught up. I think you made an awesome decision to focus on the later show. What a great feeling to know that you are in the exact place you need to be and be able to keep a healthy balance in your life! Girl, i have a hunch you will be well rewarded :)


Sending u a PM :)

Thank you!

This week I've had 2 awesome training sessions - shoulders yesterday and back today. Amazing how much more strength and muscular energy you have when they're full of glycogen! Still feel like I'm somewhat recovering from my carb day. I didn't go crazy or anything, but it's such a drastic change it really throws my system for a loop! I should be back in keto tomorrow or thursday.
Then the new plan is stay in keto through the weekend so I'm fully adjusted to that, and then Monday I'm going to give the TKD a shot. Basically it's a keto diet, but you have 20-50g of carbs before your workout - so you end up using them in your workout and then return to keto within a few hours. That seems a bit more balanced then constantly depleting and refilling. I'm suprised I hadn't read about it until now. I would think the transition would be much smoother - a few hours vs a few days!

Well that's all for now!

It's Saturday morning - I'm meeting a friend at the gym in an hour and we are training together. She's going to do her first bikini show, so she's getting ready for that. Legs and shoulders today - it's going to be a killer!

So I have to admit, these past 2 weeks have been harder, and in attempts to listen to my body I have learned a few things. It's always a good idea to take a few moments to step back and get some perspective. I was progressing really well, feeling great, things were going well. I thought awesome, I want to step it up a knotch now (hindsight - now I'm thinking what was I thinking? lol it's almost as if I have this idea in my head that if it's not really hard, it's not working)
Anyway, not this past week, but the week before I dropped my calories. Tuesday I began feeling more tired, by Friday I was depleted, exhausted, motivation almost gone, hungry and cranky. Then I had my carb day thinking that would help - it did in some ways. Then all week I've had a hard time and I realized my body was already shifting into freak-out mode...too much training, not enough food = body shuts systems down. After 4 shows, I know this familure feeling too much. This is exactly what I have vowed to avoid!

Luckily I decided not to do this show and can afford a few days of higher calories. I have also toned down some aspects of my training this week. So I'm giving myself the rest of the weekend to recharge and Monday I will continue dieting, but I will have my calories up where they were a few weeks ago.

All of this has me thinking about what I did and why I did it. I think it all boils down to I listened to the voice of doubt. First when things were going really well the voice told me how strong I am and that I need to step it up (not always had advise, but it was in my situation)--- then as I began to feel more tired and worn out, all these thoughts of doubt started poisioning my mind. Doubt about my dieting, what I was eating, am I messing up my hormones, is this really the best method for me, blah blah blah, etc -- it was beginning to consume me - which has been a struggle for me in the past. Even when I "know better" - I am human, I have weaknesses and the devil knows what they are.

I love competing, and you need to be strong and hard working for sure - but when it becomes too consuming, that it's all your mind can think about - it's not good anymore. Balance is what I have been working to keep and these past 2 weeks have showed me how easily I can be swayed when I'm not looking for it!

Perspective now. Something else I realized that was causing me grief was believing the lie that if my dieting and training was absolutely perfect, then I would feel good, be happy, be set. That thought leaves no room for life and of course there is no such thing as absolute perfection, so it only leaves you feeling like a failure, defeated, then guilty, then ashamed.

So I felt myself slip, but I caught it and I am reminded not to let the evil one steal the joy out of my life!I think those feelings of failure, defeat, guilt, shame - are all common human emotions, especially when dieting and training - and we have to remember that God doesn't desire us to feel those things - so whatever is causing that is not from Him! Being aware of that makes it so much easier to let go of it!

Have a great weekend everyone!

Thoughts to ponder today. In my quest to create balance in my life, I began thinking about how do we know when we have achieved it? It's very aparent when things are too far to one side or the other, but when we are right in the middle it's easy to not know where we are (does that make sense?) It seems like for me when I am balanced and in the middle so to speak, I always seem to have to push things one way or another to see how far I was from the edge. This is such a stupid cycle when you think about it! Then you find yourself near the edge - just the place you didn't want to be!
For me I have lived most of my life in pretty extreme situations, so it's more familure to be in a high stress type of environment, and it's funny how the absence of that stress almost feels like something's wrong!

Rainy Monday - it's starting to be the typical rainy Washington weather season. This weather just adds to the sleepyness of today. My son hasn't been feeling well and the past 2 nights I've been up most of the night with him - so today I was feeling like I was half-asleep! Luckily he already had a dr appt scheduled for this morning. No fever, no visible infection - just a runny nose and visible tiredness. The usual it's probably some virus diagnosis, if he's not better by next week or gets worse call us.
After we got home we both took a nap! He's still sleeping - he stopped napping a few months ago so this is a nice quit time for me in the middle of the day!

Got my cardio in this morning, I think I'm going to skip on the weights tonight so Bear can rest. It's probably a good idea for me to take another rest day too, especially since I'm sleep deprived. I had a good 4 days of eating around maintenance, and I think if I can get a full nights sleep I should be pretty much recovered from my overtraining.

I am now looking for a coach for this upcoming season. These past few weeks has shown me that while I do know what I'm doing - I have a tendency to get in my own way by over-doing it. I am not to proud to admit that! In the past I have always had someone to be accountable to in my contest preps - so this should be no different.

Bear seems to be feeling much better today - yay! We are about to go to the gym for my morning cardio, then he has an appointment to have new braces made for his feet, he is growing growing growing!

I feel the need to mention that while I have struggles with pushing it too far for myself - that is my personal struggle and completely seperate from how I train my clients. And I would probably benifit if I treated myself as a client! lol

I am completely fasinated with the human body and how it works. It's amazing how we can grow and recover and achieve insane levels of fitness. I find myself looking at my own journey as my little science experiment. Taking what I've learned from each experience and building upon that. And I guess it is the somewhat the same with my clients - only there have been a few times where I have pushed myself into over-training, and I've never done that with a client. It's sometimes easier to see from the outside looking in :)

One more thing - I see that a lot of people are reading this, but not too many are commenting. I would love to hear from you out there!

Danielle,

I've been reading your blog as you update it. I feel like I know you and you don't know me haha. I have been reading about your fitness training and nutrition for awhile now. We are "friends" on facebook and I love to see you do well. My fiance teases me about all of my fitness reading materials. I have plenty of resources and tools, but its hard for me to get motivated to stay consistent with my training and nutrition.

I live in WV and have no friends in the new town I am in to work out with. I just moved a few months ago and miss my girlfriends at my old gym. Reading your blog helps me feel like I have someone who likes what I like. WV is not a very fit place to live. The girls at my new gym are either skinny fat or really bulky looking. I think the owner trains people but I have a sneaky suspicion she used to use "juice" when bodybuilding. I am not all about that at all.

So, thank you! Thank you for being a great role model and giving me insight into your life.

SullyGirl - thank you for such kind word! I hope you can make some good new friends at your gym! I know how that is being new in town.

Well not much is new, still training away! This Saturday is our 6 year anniversary so we are getting away for the night! Our friends are watching Bear for us - it will be nice to have a whole night to ourselves!

Thank God for amazing chiropractors! lol -- I was out again so I saw my chiro today, amazing how much better it feels to be aligned!

Today I did HITT training for cardio this morning. Bear had a pt appointment at 9:45am so I had limited time to get in and out at the gym. (kids zone opens at 8:30) - Anyway, I did 5 min warmup, 15 min HITT and 5 min cool down. I left the gym feeling energized and good. It made me remember how exercise is supposed to give you energy, instead of pushing yourself so hard all the time that it makes you exhausted! lol One of those things you "know" but when you get used to pushing youself to the limits you kinda forget.

This made me think about my thoughts regarding my training on and off-season. I think I have made the mistake of having the on-season competition mindset going into the gym all the time. Today was a nice reminder that while training should be challenging, I am doing more harm than good when my training drains me.

I'm limiting my training to 4 days per week now, and changing it up - going heavy and compound movements primarily on Mon, Wed & Fri and Saturday of more functional squeezing, hitting lacking muscles. I haven't worked on strength in a while and I know that's something I've been missing.

Ready to hit the weights today! I am definitely feeling much better than I was a couple weeks ago. Everything does happen for a reason and I think right now God is teaching me and preparing me for what is to come. Well He is always doing that :) I know He has great plans for me and I feel like this coming year is going to be full of personal growth for sure!

My body was definitely ready for a change in my training! I didn't realize how much until I totally changed it up. I was doing really high volume (8-11 exercises, 3 sets of 10-15) - this week I've been going heavy and doing 2-4 exercises, 4-10 sets of 3-5.

Today I did back squats, which I haven't done in a looong time. I did 10 sets of 3 - I didn't know how much weight I would be able to do, so I took a few practice sets to get the weight right. I did 4 sets at 175lbs and 6 sets at 155lbs! Not too bad at all :)

This made me think about what I am doing now and what my goals are for this coming year. My goal is to compete in a good number of shows, qualify for the Olympia, and then compete in the Olympia. With this in mind, I realized that right now I should be working on building some muscle. I had been worried about getting too bulky, as I do tend to put on muscle pretty easily. However I haven't gone heavy in a long time, and something I have learned is that what may have been true in the past, may not be true now. And it takes a lot of work to put on a few pounds of lean muscle on a small lady like me. With all the dieting coming up next season, I should start off with a little extra muscle anyway so I have some to lose when I diet. As smart as we can be with our prep, a little muscle loss will happen.

So tomorrow is our 6 year wedding anniversary! We have a sitter for the night and we are getting away! I am so blessed to be married to my soul mate, who has taught me what love really means. He has stood by me through Hell and back multiple times - and as time goes on, our relationship continues to grow in ways I never knew possible. I don't know how I got so lucky. I thank God everyday for giving me such a wonderful husband and family!

We had a great weekend. It was nice to have a night all to ourselves! We ate at Anthony's - which is a seafood restaurant right on the water, and we got a table right by the window, so it was awesome - and so was the food :)

So now no more cheating til I present the trophy on Nov 19th! I know I'm not competing, but I will be on stage so I want to look my best! I'm looking forward to lifting heavy for a while. My legs and shoulders are still sore from last week! It's a different sore though, which is always nice.

Keeping my focus on the long term goals - next season - which helps me stay on track right now.

More news in our family. My husband will be going to Afghanistan by the end of March. We knew he would be going sometime in the spring, but now that we know it will be March it makes it more real. So now we have the hard task of preparing ourselves for the deployment, but not focusing so much on that that we can't be here and enjoy life right now. It's easy to slip into autopilot when you know you will be apart for a long time. So we are working hard not to do that.

We need to make the best of each and every day!

ohh also we are going to get a dog -- any thoughts on a great medium sized family dog?

How is the dog hunting going? You found one yet? My kids would love one too, but I'm not sure we (I'm) ready for one just yet. ;)

It sounds like life is going well for you guys. Congrats on your aniversary! What a gift to be married to someone who is truly your soul mate. I have a feeling that even with the upcoming deployment the love that binds your family together will just become stronger and stronger. You are an amazing woman, Danielle, this site is blessed to have you share your journey.