Physique prep has been hard as hell. I have been giving it my all. It’s just that I didn’t give myself much time to prep : /
It will be a 10 week prep, from right after my powerlifting competition, til the Tahoe show.
To keep me focused and accountable, I have been writing down every morning my goals for the day, my commitments, and any motivational phrases that resonate with me. It has been changing every day. But here is what ...
Continue Reading →Hello my lovelies!
I am excited to announce the formal launch of my online coaching program, Badass Physique Online Nutrition and Fitness Training.
I have received a lot of requests from people who do not live in my area to work with me remotely, so I have been working on refining processes so that working ...
Continue Reading →1) Eat mostly whole foods that are not processed. —> Flexible dieting is about making choices that are SUSTAINABLE. That means you don’t say “I have to be PERFECT all the time” (what is that saying about you as a person, anyway?!)….You can indulge occasionally in “treats” and still feel on track, and still achieve your fitness goals. However, it’s optimal for health and, for most people, body composition, if the majority of your daily intake comes from non-processed, whole foods.
2) ...
Continue Reading →WHY to count macros:
Dieting can be kind of like a maze. How do you know where to go? Increase calories, or decrease? Increase protein, decrease fat, keep carbs where they are? How do you know what choices to make based upon current choices and their current outcomes, if you don’t know what you are currently doing?
At the most basic level, let’s say you are gaining weight. Barring extreme examples such as those individuals with legitimate metabolic issues, you ...
Continue Reading →Here is the latest on my training and nutrition!
1) My current split:
Mon- Deadlifts + Back
Tues- Bench- Wide Grip and Close Grip + Triceps
Wed- Low Bar Squats
Thurs- Intervals or rest
Fri- Bench + Tri’s
Sat- High Bar Squats
Sun- Shoulders (designed for helping Bench Press)
2) Working on total body tension:
One of the things I have been working on in my training is really utilizing the advantage of total body tension (or radiant tension). When I do any lifts, I try to keep my WHOLE ...
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Diana, Diana, Diana.
WOW, what a transformation!
She is a tender little one, at the youthful age of 24!
She came to me after being diagnosed with Type II Diabetes, and realized that if she didn’t make a change, her life would be cut short. She hoped that exercise could help prevent her from taking diabetes medication. (so far, so good!)
She works out with me 3 days a week, and walks every day at lunch. She watches what she eats, and has to ...
Continue Reading →yesterday-
pre workout- quinoa oatmeal amaranth egg white cinnamon mix + low fat latte
back and bi’s n sum core
post workout- choc fat free pudding + choc cream of wheat + pea protein powder mix
home-made beef and veggie stew
salad with chicken and sesame asian dressing
apple + almonds
french vanilla cappuchino drink
little bit of kicking soccer ball with a friend
home-made beef and veggie stew
light lifting with a friend, more of a catch-up than a hard workout! 😉
eggs sandwiched between wheat thin bread + one ...
Continue Reading →Swiss chard, kale, spinach, broccoli, radish, beets, chicken. Gonna add some dressing and nosh. FULL of antioxidants, nutrients, fiber, and yumminess.
I have been doing a lot of thinking about post competition and reading different things about it. It’s a really big deal. Competitors change their whole life focus for contest prep and take on this new form of dieting and training and LIVING, for this short moment onstage, then once it’s over and it’s traumatic and anti-climactic because it’s like…now what? It’s all over and life is back to “normal”…and what does “normal” mean anymore? How am I supposed to ...
Continue Reading →I. love. this. Great motivation! For me…and to spread to my clients! When they are quibbling about not seeing results after one workout and one clean meal…or people asking me about how effective L-Carnitine is or anything else…yet their diet is not 100%…I want to say “what’s the point??”…no supplement can counteract an inconsistent diet…Anyway, “ChickenTuna” has been a contributing member of BodySpace (associated with BodyBuilding.com) for many years now and her abs are more than memorable. Yes, I know ...
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