"Mimimi tu é um grosso!" A minha grosseria é apenas um "papo reto" sem perder meu tempo nem o seu, a maioria das vzs o caminho mais rápido pra mudança, vc pode ser da msm forma cmg, se tiver razão eu vou até te agradecer... quem eu nao gosto/não me importo, eu apenas ignoro. #paz#dietbrain#semcarbsempaciencia#maseusoudobem 😂✌
I just signed up a new nutrition client and I have to be honest, I think I love this part of my job the most. Empowering women through weight lifting is a great feeling but helping women lead a life where food doesn’t control them is priceless. Don’t get me wrong, there will still be moments (thanks hormones) but it is possible to be in control. 🔽🔽🔽🔽🔽🔽🔽
One of my favorite examples to show them is of a serving of pasta. Pasta gets a bad rap because of the carbs but have you ever just eaten a serving size? A serving size CAN fit into your nutrition plan and a serving size WILL fill you up. #foodforthoughtfriday#sassfitnutrition
Changes so far this prep! 11 weeks of dieting, and down 22 pounds. Left pic is at the end of a much needed break from dieting. Ideally my body probably should have taken a longer offseason after a full year of prep last year, and after 4 years of competing this is the most stubborn I’ve ever experienced my body. However, I’m not backing down this prep. Only 7 weeks left and I am going to push harder than I ever have. I’m guessing I have about another 10 or so lbs to drop for peak week (A LOT of that is water at this point). This prep has been anything but easy for 100 different reasons, but it just makes it THAT much better when you walk across stage knowing you beat all the things attempting to make you fail. Going to be turning things up another notch these next few weeks, sorry in advanced to everyone around me 🤣🤷🏼♀️🤪
After this comp season is over, my main focus will be to get my hormones and body back to a healthy point, while still maintaining a respectable BF%. I always make muscle improvements in offseason, but always end up having to cut 30 pounds for stage. That is NOT ideal, and though I never have many cheat meals in offseason and train my ass off, I’ve never taken enough time to heal from the inside out, and that will be my main focus! 🤗 But for now, we push and recover when the work is done!😤
I absolutely love getting questions like these from my clients. It makes opening up a message fun and exciting. I’m sure in my day I sent a few doozies to my past coaches. My favourite one of which I don’t have a screenshot of is this.
Client: I ran out of egg whites from the carton, can I crack eggs and seperate them and use those egg whites instead?
Me: your a keeper
Thank God our hotel has a Starbucks since we've locked our room key in our room twice in the past 2 days and it's a long wait at the front desk to get a 5th card 🤣🤣🤣Loves my Starbucks #americano#hedidit#husbandandwife#dietbrain
Ve stories jste se mi smáli, že jsem ke své kaši napsala “Nedělní snídaně”😁🙈 Popravdě moje dny teď nejsou moc rozlišené na pracovní a víkendové a taky #dietbrain občas zamrzne, takže jsem si to nějak popletla😜
Každopádně dneska mám produktivní den plný skvělých věci🤩
Trénink bic&tric💪 v @fit.life.doubravka už mám hotový, kardio taky🏃♀️💦 a teď už jsem na cestě do Prahy s @lukas_blazcik @renatamarkowiczova a @l_hutta směr můj poslední a zároveň největší seminář v tomhle roce s tématem Jak zhubnout jednou pro vždy.
Moc se těším na všechny holky💗 a společné 3,5h povídáním o výživě, předávání informací a zkušeností s cílem pomoct jim v jejich cestě. Tohle prostě miluju!
Po semináři mě čeká ještě jedna zajímavá schůzka a pohodový večer ve 4 s Renčou a našima Lukášema🤗
Přeju i vám fantastickou sobotu!
I train because I need to be able to serve these Drama Queen angles and I’ve been a proper angel this week...there’s still a few more days to go though so 😇🙈🤷🏿♀️ .
“Id rather ask for forgiveness than ask for permission, I’m a slave to my vision.. I’ll bleed for the mission, incision after incision.” 💥Sitting around 9 days out, and I wouldn’t be here without my team @meccanutrition holding me up while I power through show after show, providing me with the best quality products, support, and atmosphere to be there to help anyone and everyone that walks through the door. 💥
For everyone looking to expand their knowledge on supplements and nutrition, or a new fitness community family vibe to be a part of, or just simply need great prices on even better products be sure to use my code “Dbork15,” when purchasing all products and apparel! The @meccanutrition squad keeps growing and we’re all here to help and motivate! Olive and Calloway in the inshape parking lot, and new location soon on oswell!
Top set of banded RDL’s from today’s pull session.
Into the final week now before shoot and mentally things are starting to get tough. Diet brain has well and truly kicked in. 😂😡
Despite the mental fuckery I’m still digging deep in every session. That is non negotiable.
💫Self sabotage isn't real.
“But Deena, I self sabotage all the time! I put myself in tempting situations that throw me off track, isn’t that self sabotage?” Let me explain!
I listened to the latest episode of @embodyradio with Dr Kori Propst yesterday. Emily asked why we tend to self sabotage and she said "self sabotage is not real. We are not self sabotaging, we are self preserving". Say whaaaat?! 🤔
She explained we often have competing goals. Example: spending time connecting with loved ones over food and drinks often competes with our goals of fat loss and getting healthy. It is one our basic needs as human to feel loved, be a part of a community, and feel accepted into a "tribe". When our brain is given the choice, it's going to choose whatever serves the higher need (self preservation). In this case, connecting with loved ones often wins the battle, which may mean, eating and drinking more than we planned.
We are not TRYING to not hit our goals. We wouldn't even be trying in the first place if that were the case. Acknowledging this process of "self preservation" by our brains, immediately lifts the guilt away.
This is not your permission slip to go around making crazy choices with the excuse "it's ok, I'm in self preservation mode!". But it is your permission slip to give yourself grace when things don't go as planned.
We must acknowledge what we are trying to "protect" when our brains make these decisions. In this case we are protecting our relationships because our brain has the assumption that it must be one OR the other. But, let’s dig deeper.
What if we acknowledge that we can connect with loved ones over other things than just food and booze? We can't expect everyone around us to change their habits because we are on a health journey. But we can have open communication with them about our goals.
When we think about things in this way, it doesn't put out the negative energy that comes with the thought of "self sabotage". Removing the negative energy allows us to acknowledge, accept, learn, and take action!
This was a huge mindset shift for me, so I had to share! Does this resonate? Have you ever labeled yourself a self sabotager?🙋🏻
This is a coffee machine I bought off an Asian guy in the carpark of Dominos pizza 1 day out before the @arnoldsportsau for $50. I was literally insane. Thought process:
“Wouldn’t it be great to grind my own coffee beans?”
“I want to do this TODAY”
63kgs, tanned absolutely black, depleted, sunken face, meeting strange men in carparks..
Plot twist. It doesn’t work 😅😅 That motherfucker ripped me off 😅😅😅
Fuck I was sliced though ..
Is it really worth that extra 5% if you’re feel miserable? .
Here’s the thing, you’re definitely gonna see newbie gains cos your body isn’t used to being pushed in this way before, so you probably haven’t hit a plateau just yet.
And, if you really want to get those abs, I’d recommend sticking to a good sustainable programme that you can follow and still stay happy with.
But that last 5% requires a WHOLE LOAD of effort, not gona lie, for minimal return. You may have to push what seems like 100% more than what you’ve been doing so far. .
And remember, your body doesn’t exactly want you to lose body fat at this point, cos it’s used in so many different ways, so really it’s kicking up a fuss.
My warning is that if you REALLY want that last 5% of your physique, it doesn’t come by easily. .
It’s gona be hard, no doubt about it
It’ll be more sustainable if you make small tweaks and trust the process!
So if you do decide to go fully in to get that last 5% of your best physique, good on you. Just know it’ll take a huge amount of work...
I’ve been struggling a lot lately with self doubt, fear of failure, being “behind in life” or not where I’m supposed to be or doing what I’m meant to do.
Found this quote today and hopefully it will help someone else 😊 ... One day you’ll wake up and all the waiting will have made sense. You will realize that all the prayers that seemed to be tangled in worries were actually wrapped tightly in God’s grace. You will realize that even though before, you were certain it was over, you were actually okay... and everything that was supposed to happen, happened. Everyone you were supposed to meet, you met. Everything you were supposed to do, you did. Everywhere you were supposed to go, you went. You will begin to realize that after all this time, because of His love for you, you have always been right where you’re supposed to be - #morganharpernichols#neededthistoday#bepatient#embracethejourney#grindorgohome#trusttheprocess#dietbrain #💀 #neversatisfied
Reposting my coach's @stephenbox post.
Because he is the best , he talks sense and he is my 100% guide on this crazy prep journey I am on.
Check out his page for the full story related to a meltdown I had yesterday.
I'm trying to document as much as I can about my prep to stage and that is the reality of it - it's hard! And it messes with your head, but I'm not quitting.
I'm only human and I struggle like anyone else on a diet.
If I stand on stage and don't even place, I will be proud of what I have achieved mentally and physically. I already look the best I ever have done. I am juggling what feels like the impossible every day. I've come this far , I'm not going to give up now. I'm going to keep on digging and keep giving this the best shot I've got.
Less than 7 weeks to go and to be honest I’m cranky as hell this week and wondering wth am I doing this again. I feel tiny, small, flat and my lifts suck.
I’m trying so hard mentally to stay focused on the plan and the course but let’s be honest, this shit isn’t for anyone. Anyone who has done this or gone thru a 15 week prep knows where I’m at. I’m struggling to stay strong but I am sticking to what my coach says.
I hate failure. It isn’t an option in my brain. I know I have beat the guy two years ago but I look at myself and think, why do I really need to go further. Oh well, another day down and more to come. Will just keep grinding and hoping for the best. One day at a time. #physique#abs#ripped#bodybuilding#classicphysique#fitfam#fit#fitness#goals#dedication#dietbrain
Peak Week.... thank god I took it off and thank god for @blackstonelabs_official Dust X for the energy I need 😝😂😂😂 #dietbrain#4daysout
To save some 💰 @blackstonelabsofficial use code Fitness_Life_NYC 👍🏼
The part of prep that separates the men from the boys . Cutting the carbs super low , pushing out as much cardio as possible every morning on a empty stomach .Cutting out any type of flavour ie: protein powder , sweeteners,fruit ,condiments , Diet Coke .....everything . Living on fish,chicken,asparagus, eggs and the littlest bit of oatmeal . With less then 2 weeks to go it’s 100% a mind game . Not many have the discipline or can handle the temptations , but I will conquer . ......diet face is strong
#CHECKIN by @damarturner_ifbbpro he’s #3daysOut from the @musclesportproduction #SanJosePro .
Almost time can’t wait to start loading up I’m hungry @emric_nutrition I left my egg whites this morning so @mainaventcafe hooked me up #dietbrain#muscleproductions ••••••••••••••••••••••••••••••••••••••
For the latest on the IFBB Pro athletes
FOLLOW 👉🏻 @mensphysiquenews @bikinipronews @classicphysiquenews
How I look when my diet brain kicks in and I’m trying to remember what exactly I was about to do🙄😅 -
So just to update you all! I’m 2 weeks out from my powerlifting comp #toplifter I have been starting to feel the affects of dieting only slightly but have been fighting that with with a few tips:
1. Utilising carbs before my workout; making sure I have lots of energy for my session
2. Drinking lots of water through out the day!
3. Planning my meals out for the week and logging them into MyFitnessPal before hand so I am prepared for the day
4. Saving myself something sweet for the end of the night -
These are a few strategies that I have put in place to avoid any problems with energy during my workout and also helps to have something to look forward to at the end of the day!
This morning’s session with my coach was not the best, in fact I felt like I didn’t give it my all. I felt depleted af - like my energy had been sucked out through a straw. My body and my mind were not behaving and I just broke down, sorry @hustlept_renee lol! I’m 12 weeks out from my first comp but I’m not giving up. No thanks 🙅🏼♀️ I didn’t come this far for nothing. #compprep#icn#icompetenatural#pca#bikinicomp#dietbrain
Is the last 5% worth it?
Bearing in mind that last 5% is basically Mordor, particularly if you're relatively lean already 🙅♀️🧟♀️💀 -
You'll reach a point in your diet where you can choose to push on for a few more weeks and look 5% better than you look right now.
A TOUCH leaner, a smidge tighter.
Literally the finishing touches, we're talking about here. -
But that last 5% requires a shit tonne of effort for minimal return.
You might have to push what seems like 100% harder than you've had so far. Disproportionately hard.
Your body doesn't want you to lose fat, remember, so it's kicking up a fuss at this point. 😑 -
Likely your NEAT (fidgeting, walking etc) has been down-regulated in an effort to conserve energy.
You're smaller, so you now require fewer calories day-to-day.
You've also become more efficient, so you're having to do MORE cardio to burn the same amount of calories as you did a few weeks back.
You might find that sleep & mood takes a significant hit, to boot. -
I'm not saying the last 5% is never worth it.
It might be - for you. It depends who you are, what your end-game is, and how bat shit crazy / sad you feel towards the back end of your sHrEd. -
My warning is always that if you want the last 5% out of your physique:
1. It'll be hard.
2. It'll be unsustainable - you'll have to drive calories lower and cardio higher than you could possibly maintain long-term.
It'll be for a very fleeting 'win'. It'll be the best you've ever looked, but the worst you've ever felt, in all likelihood. -
Let's say you do this for 'fun' - not to compete, not bcus it's your 'job' or your lifelong ambition to be peeled.
Then my advice is that if you're miserable & already a long-term Struggle St. resident... call it quits 5% short of 'your best'. -
Save yo marbles 💃 -
And if you DO choose to go balls-deep for the last 5%... I don't wanna hear a peep 🤫🙊 -
Happy Friday you lot!
What did you think of our self-indulgent insta live yesterday? 😂🤩👯♀️👯♂️
Tryna salvage any kind of pump with my cals this low🤦🏻♂️
Been feeling the effects of dieting to the full extent this whole week😞 When you get to a low body fat percentage (Below 7-8%) because you want to get shredded, it won’t be easy. You’ll experience 👇🏽
◾️Extreme Hunger (your body will go into starvation mode. It’s main purpose will be wanting to eat).
◾️Energy Levels Decrease/ Cant Recover as fast because your food intake is much lower than maintenance.
◾️Lower Testosterone Levels (Due to Leptin levels decreasing)
These are just a few and that is why most only stay shredded for short periods of time because it’s difficult.
3 more weeks left👀 Everyday counts. I’ve got no intention of slowing down.🏆