You will fail more often than win. Accept that. Dare to fail. When I look back at any tough times I've had, I see that's where I've learned the most. 

Why you should never give up - 1 Minute Motivation

> “That which does not kill us makes us stronger.” –Friedrich Nietzsche


Everybody wants to live the perfect life. Everybody wants to always be 100%
happy, have a great job or successful business. Everybody wants to be able to
have all the material things life has to offer and that our problems just
disappear.

That's not gonna happen. Sometimes life sucks. And here's the thing: The times
that suck the most, help you to grow the most. Remember this, success has been
and continues to be defined as getting up one more time, then you've been
knocked down. So if something knocks you down, get the fuck up! Again and again.

If experience has taught me anything, it's that nothing is free, and life ain't
easy. But it's fun and if you do it right, you can grow beyond your limits.

You will fail more often than you win. Accept that. Dare to fail. Aim to fail. I
can accept failure, everyone fails at something. But I can’t accept not trying.

Sometimes it had to get bad to make me uncomfortable enough to want the change I
needed. Times of great difficulty are times of great opportunity. These times
may not seem ideal at first, but they usually provide keen insight into the idea
of great value. When times are good and comfortable, it's easy to become
complacent and forget how skillful and resourceful you are capable of being.
When I look back at any tough times I've had, I see that's where I've learned
the most. That's where I proved how strong I really am.

All things happen for a reason. We have to go through the challenges to gain
wisdom, confidence and experience. So, never be afraid to hit the bottom. There
is nowhere else to go but up.

Life is about change. You and I are changing every minute of the day. Fashioned
by every experience and every exchange we have with others. Embrace that.

If life has treated you like trash and you still make an effort to be a good
person, I appreciate you. Cheers to everyone who's unhappy with a part of their
life and is actually making an effort to change it. This is huge and underrated
and so important.

Keep going because no one sees progress in a day or even a week, and quite
honestly, sometimes it takes years. Just remember that wanting to change is the
first and most important step and you're already there.

One last advice: No matter the situation, never let your emotions overpower your
intelligence.

Never give up because beautiful things can be born from misery!

There are so many people out there, that will tell you what you should be doing, instead of encouraging you to make your dreams come true. 


The Importance of Failure - 1 Minute Motivation

There are so many people out there, that will tell you what you should be doing,
instead of encouraging you to make your dreams come true.

The thing is, only you know what your goals and your personal objectives are.
You know what you've planned for tomorrow and the opportunities you have at
hand.

Always be confident in your dreams because if you don't, it's so much easier to
let these comments and opinions drain you. Remember, that the only person who
needs to believe in your dreams and visions is you. People will never fully
understand it because it's not their dream.

Let them think what they want, while you work on what you want. They are the
last thing you need to worry about. People tell me all the time that I work way
too much and that I should take a break. But at the same time, they ask me how I
stay so motivated, driven and focused.

Passion. If you love what you do, it's always easy to work for it. Discipline
isn't easy when you're not motivated or driven. Always envision your dream and
work towards it. Even if you fail. Because 95% of what you gonna do will be a
failure. But you do it for that 5% of winning.

Failure and mistakes are so important and nobody gets it. Everybody only focuses
on success, but you have to fail in order to win. Everybody wants to win, but
nobody dares to fail. I aim to fail, so I know how to do it better the next
time, and I know what works and what doesn't. Dare to suck at something and then
do it better. It's that easy. Stop letting mistakes define you. Mistakes are the
most important part of the game.

In today's world, it's so much easier to talk about success rather than
struggles. The truth is, I struggle every day. Whether it be with my company,
with my nutrition or with my workout. But I don't let it hold me down. I fuel my
actions with my struggle. Anyone can preach about success. It's so easy. But
isn't it more satisfying to talk about all the obstacles you have to overcome
and might be an example to someone else?

Keep making mistakes. Keep learning. You can't be perfect right away. I know
it's not easy. Working on yourself isn't fancy. But you aren't born to live an
easy life. Live a life full of challenges and failure. In the end, the most
important thing is that you've tried.

I’m smart because I make mistakes. A lot. Every day. You rarely learn anything
from successes or the good things in life. It’s struggle and falling on our
knees that makes us better.

Failing is better than never trying.

Striving constantly for perfection is ruining our lives! To be imperfect is the most natural thing to be. We all are imperfect and we always will be.

Nobody is flawless. And that's ok - The Ultimate Guide to Imperfection

Each and everyone of us struggles with something. We see our physical
imperfections every time we take a look in the mirror. When we fail, we reflect
on our imperfections instead of focusing on what we could have learned.

We see it as imperfection, because we constantly try to be perfect.

Aiming for perfection is like going toe-to-toe in a bare-knuckle fight with a
much more experienced opponent. It will leave you beaten up, bruised and
unmotivated.

Screw perfection! Striving constantly for perfection is ruining our lives! To be
imperfect is the most natural thing to be, because we all are imperfect and we
always will be.

Flaws make the person interesting


> The word "imperfect" actually spells "I'm perfect". Everyone is perfect in their
own imperfect ways. (Anonym)


Flaws are what makes a character realistic, interesting and attractive. Knowing
people's faults leads to emotional responses in form of sympathy.
That's why we love superheros with flaws. Their flaws make them relatable,
vulnerable and real.

Never ever be ashamed of your flaws. When we binge eat or drink too much
alcohol, it's often because we're ashamed or don't know how to deal with our
insecurities. Take ownership of it. We're all just human, you won't be judged.

Whatever happened in the past, don't let it hold you down! You have the
capability to decide who you want to be in the next 5 minutes. When things get
hard. When you want to quit. Those are the moments you need to fight through. I
don't fucking care how many times you messed up. Skipped a workout. Binged on
food. Own your flaws and don't be ashamed of them. Learn to love and accept
them. Become your own biggest fan.

Stop being outraged and ask yourself, what you can do, to solve the problem.

We're all the same
We all carry our baggage. Some bigger ones than others, but at the end of the
day, we all have to deal with something. We all felt broken once. We all were
ashamed and felt guilty.

These situations taught us things that we wouldn't have learned without them.
They make us unique. Always work through your shit and learn.

Your insecurities don't define you. Your actions and vibe do. Please, never get
lost in feeling like a victim! You are the only one who puts yourself in that
position. Even if it might not be your fault where your are right now. It's your
responsibility to deal with it.

When flaws aren't really flaws


Never ever try to lose weight to meet society's impossible standard of beauty. 
You already are beautiful! Do it for a healthier lifestyle, do it for a better
quality of life, do it to reach your full potential. Especially when it comes to
physical appearance, your flaws might not actually be flaws.

Perfection is a myth. It doesn't exist in the real world and it certainly
doesn't exist in human appearance. If you ask me, imperfections are much more
attractive.

Magazine editors know, to make a sale, they only have to play with our doubts or
create new ones, making us think we have "problems" that don't really exist.
Every part of the body is picked apart and scrutinised, with most articles
telling us outright which products we should buy to fix – or at least camouflage
– our numerous "flaws".

In other words, you are not a failure for not having a thigh gap or a bigger
biceps. We all struggle and suffer from self-doubt from time to time, but you
should never let something as little as a "flaw" be the reason not to: smile,
wear your favourite clothes or enjoy the day.

Stop letting the mirror, magazines or other peoples dumb comments dictate how
you perceive yourself.

Why you should embrace your flaws
It lightens up your mood


Once you stop chasing an impossible beauty ideal, you can be truly and
authentically yourself. You have more room to follow your purpose, without
creating obstacles by yourself. You don't have to be "perfect", to be the best
version of yourself.

Accepting who you are is liberating. Try it!

You start focusing on who you really are and not who you think you are not
One of the most important things I've learned when I let go of chasing
perfection and unreachable beauty standards! Letting go of the idea of
perfection, makes you discover who you really are.

Plus, when those inner battles finally stop, your self-image will be much more
positive, which will also affect your overall health.

You'll open up to the imperfections of others


When you truly understand that imperfections and flaws are only human, you start
to empathise with other's imperfections. You'll be much less inconvenient by the
things others do and much less judgmental, because you can be true to yourself.
It allows you to measure things with the right perspective.

Screw perfection!
Yes, I'm probably mildly chaotic, over-thinking, clumsy and very bad at jokes.
But those are a few of the things, that make me lovely.

When you find yourself discouraged, because some things don't work out as
planned, move on. After all, imperfect actions will always be better than no
action at all.

Nobody is flawless. And that's ok - The Ultimate Guide to Imperfection & Weakness

I'm a creature of habit, why I used to weight myself every morning. I found this was a way to keep myself accountable and to stay motivated with my goals. 

Here's why I finally broke up with the scale and why you should too!

The scale and I had a love-hate relationship for a long, long time. I'm a
creature of habit. So I used to weigh myself every morning. I found this was a
way to keep myself accountable and to stay motivated for my fitness and
nutrition goals [/stay-on-track-with-your-weight-loss/].

During my bikini competition prep [/bikini-competition-journal-show-day/] I
developed a really unhealthy relationship with the scale. I started to weigh
myself several times per day, which didn't change after the competition
[/2-weeks-after-the-competition/] and I got quite discouraged to see the number
slowly increase.

As I realised that the number on the scale set my mood for the day and how I
feel about myself, I decided to throw it away.

Why you should break up too
Your self-worth is taking a toll


The scale is by no means a measurement of your self-worth
[/guide-to-a-healthier-body-image/]! We all have our goal weight in mind and
there's nothing wrong with that (in fact, it can be quite motivating).

However, you are more than a damn number! Don't allow a scale to determine your
worth, value or your self-image. It's tragic that my daily weigh-in determined
how I was going to feel about myself in just 5 seconds.

Do yourself a favour and don't let a piece of plastic determine how you feel
about your self.

It hinders you to truly listen to your body
Weighing yourself often can really get into your head. Back when I did that, I
woke up feeling good and energised. But then I stepped on the scale and it read
heavier than what I thought it would. Boom, now I no longer felt energised, but
fluffy.

You stop listen to how you actually feel. Living a healthy lifestyle is about so
much more than losing weight. Your mood brightens, your skin clears up, your
energy levels raise, your focus sharpens. Start to take notice of how healthier
choices affect your body and mind.

You easily forget about non-scale victories


There are so many other noticeable changes, than just your weight! You'll miss
out on them if the scale is your only measurement of success. Here are just a
few:

 * When your clothes are suddenly two sizes smaller
 * When your diet is well balanced [/break-free-from-binge-eating/] and your
   cravings are gone (and the binge eating, too)
 * You're no longer ashamed to wear a bikini
 * When waking up early to work out
   [/the-best-13-habits-and-tricks-of-fit-people/] becomes the norm
 * Getting off certain medication
 * When you can lift heavier than two weeks ago
 * When you discover new cuts
 * When you realise the seatbelt on the plane has more room

There are tons of other non-scale victories. Remember to celebrate them too
because they actually show the change in your lifestyle! Let them make you
proud. The change in your health and body is the most important aspect during
this journey - take notice of every small change. Don't let a number take over!

It doesn't accurately measure your health and weight loss accomplishments


Just started with weightlifting [/benefits-of-weightlifting/]? Then your weight
can actually increase or stagnate, because you add more muscle mass to your
frame, while losing fat. This is called "newbie gains". Meaning, you might
experience a period of rapid improvement in strength, size and muscle.

Many people still think that the less you weigh, the healthier you are. This is
utter nonsense.

Your weight tells only very little about whether you're moving in the right
direction with your health or not. Furthermore, it tells nothing about your
relationship to food [/14-simple-food-swaps/], hormones
[/leptin-and-its-role-in-weight-loss/], digestive health or inflammatory status.
All of which are crucial parts of a weight loss & fitness journey.

It can be addictive
Believe me when I say, that the scale can be a very addictive tool. Especially
nowadays, when women often feel the pressure to be a certain size. We tend to
attach more meaning to things than is rational.

Your weight fluctuates throughout the day


Weighing yourself daily isn't an accurate method.

Did you just go to the bathroom, eat a big meal, drink a lot of water or is it
"that time of the month"? So many things can make the number go up or down.

Even throughout a month. There are certain times where you might be heavier. For
example, the day after a good feast [/regain-focus-after-a-cheat/] or after a
salty meal. You'll retain a lot of water due to excess carbohydrates and sodium.

However, if you choose to use a scale to track your progress, weigh yourself
weekly or monthly to spot a trend in your body weight. Weigh yourself in the
morning, after your first toilet visit. This way you'll get the most accurate
readings.

The scale can't measure your lean muscle mass
Is it fat or is it muscle? The scale can't tell, because all it measures is your
overall body weight. Even body fat scales are nonsense. One problem with them is
that they are completely inaccurate. Many variables affect the results,
including how hydrated you are, when you last ate and exercised, and even
whether your feet are highly calloused or dirty, as well as the type and quality
of the product itself.

Rather use the mirror to determine if you look leaner/better/more athletic than
last week. Numbers aren't everything!

How to measure your success instead
Take progress pics


Losing weight doesn't happen over night. It's a gradual process where you can
sometimes forget how far you've come.

To notice the change, start to take "before" and "after" pictures from different
angles. Do them monthly to get an accurate comparison. Always use the same
camera, angles and the same lighting. Don't fool yourself!

The jeans-test
It's one of the nicest ways to tell if you're losing weight. Nearly everybody
has a favourite pair of jeans, dress or shirt lying around, which is too small.
Try it on. If it's less tight than before, than your hard work is paying off.

Actually, your clothes can fit looser even if the scale doesn't move.

Measure body fat percentage


Here's the thing: you don't want to lose weight, but rather body fat
[/how-to-break-through-plateau/]. Measuring your body fat percentage
[/how-to-determine-your-body-fat-percentage/] is a nice method to track that.

Not only is it necessary to figure out how many calories you need
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] to lose fat,
maintain or gain muscle [/build-muscle-mass-and-lose-body-fat/], it's also a
very good indicator of how lean you are - way better than the useless BMI.

To measure your body fat percentage you can use callipers, pictures or you can
take a DEXA scan. Callipers are a cheaper way to measure your body fat -
compared to the DEXA scan. The cheap ones are not very accurate and the "real"
ones cost around 200 bucks. And they can be errorprone as well.

The reason why we recommend using pictures: it works and is good enough. If you
are honest to yourself, you'll get close to your real percentage range. Plus
it's free, quick and you don't need any equipment.




Do you want to try to ditch the scale, but you are nervous? Here's a challenge
for you: Don't weigh yourself for the next 30-days. Start to focus on how you
feel and become more in-tune with your body.

Let me know how it's going in the comments down below!

Maybe you think you'll look like the The Hulk, maybe you think you wouldn't like it. Either way I'm sure you're wrong. And here's why.

7 life-changing benefits of weightlifting and how to get started

I recently wrote an article about how weightlifting changed my life
[/how-weightlifting-changed-my-attitude/] and now I want to point out why you
should start lifting weights too.

Maybe you're convinced that you shouldn't lift weights at all. Maybe you think
you'll look like the The Hulk, maybe you think you wouldn't like it. Either way
I'm sure you're wrong. And here's why.

Most people spend literally hours on treadmills desperately trying to loose
weight. Strength training not only builds muscle mass, it also prevents certain
diseases, improves your mood and body image, and helps you with your weight
loss. In fact, in the long-run you will lose more body fat
[/how-to-determine-your-body-fat-percentage/] than by spending hours on cardio
machines day in day out.

Worried about bulking up too much?


There's no need! The belief that women who lift weights will look like hulk is
completely ridiculous and pure nonsense [/biggest-fitness-myths-debunked/]!

There are only a few reasons why women build significant amounts of muscle, to
the point where they start looking manly and bulky.

 * They take steroids like testosterone to reach male-like levels, HGH or/and
   other hormones
 * They have abnormally high levels of natural testosterone (which is fairly
   rare, not healthy and something you'd be aware of) and very good genes

Any normal female will not build too much muscle mass. It's naturally
impossible! Heck, even most men in the gym look like it's their first visit.
Because you only build muscle mass if you train and eat right!

See, this means you have no excuse to not lift weights
[https://blog.slickcoach.com/how-to-bulk-and-build-muscle/].

Benefits of weightlifting
Not convinced yet? Maybe these 7 benefits convince you.

1. Reduces depression


Struggling with depression? Then the best therapy might be to pump some iron.
You read that right, weightlifting is more than just about improving your
physique.

Committing to weightlifting over time will lead to an overall elevated mood,
because it releases endorphins. Endorphins trigger positive feelings and lead to
an overall better well-being.

Furthermore, lifting heavy floods your brain with dopamine and norepinephrine,
which are neurotransmitters.

If you ask me, always consider natural remedies first, before popping a pill.

2. Fights osteoporosis
Besides muscle training, lifting will also strengthen your bones by increasing
bone density. Hence, the risk of fractures and broken bones is greatly reduced.

Plus, regular weightlifting exercises will increase the density of the spinal
bone. Meaning, your spine will get stronger and healthier.

3. Lowers risk of diabetes


For people with diabetes, exercising is non-negotiable - it's a must.

Weightlifting, when done correctly [/full-body-workout/], has been shown to
provide an effective way to control blood sugar levels
[/how-to-maintain-healthy-blood-sugar/] and has a positive impact on the life of
individuals with diabetes. As lean muscle mass increases, greater amounts of
blood glucose are cleared from the blood.

Besides that, regular resistance training will help with weight control and 
helps to remain or even improve insulin sensitivity [/definite-insulin-guide/]. 
The abdominal fat mass lost due to exercise, is the reason behind the
improvements in insulin sensitivity.

Don't think that diabetes will stop you from building muscle.
[/diabetes-and-fitness/] It won't! And it shouldn't.

4. Weightlifting will make you mentally stronger
A recent study showed [https://www.ncbi.nlm.nih.gov/pubmed/26456233] that weight
lifting done twice a week can have a major impact on slowing down the
disintegration of white matter in the brain.

Also younger people can benefit from weightlifting. It contributes to a stronger
brain, which is less likely to experience Alzheimer's disease and other forms of
mental decline. This is due to the boost of BDNF (a protein that helps to build
new brain cells) during weightlifting sessions.

Furthermore, you might experience a better focus at work after an intense
workout session.

5. Equates to a lean body

As the lean muscle mass increases, so does the resting metabolic rate
[/metabolism-explained-and-5-natural-ways-to-boost-it/]. Meaning, you burn more
calories even when you're at rest.

A 12 week-study shows
[https://www.ncbi.nlm.nih.gov/pubmed/10204826?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum] 
how weightlifting affects the lean body mass (LBM) and the resting metabolic
rate (RMR), compared to aerobic training, on a fat loss diet.

The group which did weightlifting had no significant LBM decrease, lost more
body fat and the RMR increased by 4%. The group which did aerobic (cardio), on
the other hand, experienced a 13.4% drop in RMR and a 4kg loss of muscle mass. 
They literally burned their muscle mass instead of their fat on the cardio
machine!

This study clearly points out, that if you want to lose weight, doing
weightlifting will lead to across-the-board better results and a much better
muscle-to-fat ratio [/build-muscle-mass-and-lose-body-fat/].

6. Better posture and balance
Back issues? No problem. Weightlifting will strengthen your back (especially the
lower back), shoulders and core, which will help to prevent lower back pain.

By strengthening shoulders, core and back you will also experience an improved
posture. Hence, you can stand taller, with shoulders back and spine straight.

You'll sit and walk more upright and have less issues with sitting in a chair
for a long time (if you have to).

Aside from larger muscle groups, such as legs, pecs and hamstrings, your body
has also various smaller muscles, so called stabiliser muscles. Each time you're
working out, you're indirectly targeting those little muscles too, which will
improve your overall balance.

7. It boosts testosterone levels
This one's for you guys. There's particularly one exercise that can help you
when suffering from a too low testosterone level
[/9-natural-ways-to-boost-you-testosterone-levels/], it's the king of all
exercises: the squat.

By inducing muscle growth all over your body, it also enhances testosterone
production. High-volume resistance training with short rest periods stimulates
greater hormonal response and you will experience far better results in terms of
lean muscle mass, energy, sex drive and fat loss. But make sure to also eat
enough good fats every day!

Squat heavy at least once a week.

How to get started


Now that you're aware of the weightlifting benefits, you can get started! Here's
a simple and quick starting guide for you:

 * Don't be ashamed! Everybody who is in the gym is there to work on themselves.
   Don't think anybody will judge you. Relax and enjoy the atmosphere.
 * Warm up properly. Use lighter weight to warm up to decrease the chance of
   injuries. Don't "stretch" randomly. It just looks weird.
 * Start slowly and inform yourself about several exercises before you do them.
   Proper form is one of the most important aspects to prevent injuries! You can
   do this via Youtube or Google.
 * Don't go too heavy right away. Work your way up to heavier weights. Let your
   body adapt to the new situation. Increase the weights slowly. Follow
   progressive overload principles.
 * Dare to fail. Force yourself to train to failure with proper intensity.
 * Proper rest between sets.
 * Rest and recover well. Your body needs rest in order to grow. Rest and sleep
   is a very important part of the game. A lot doesn't always help a lot. Aim
   for lifting 2-4 times a week.
 * It doesn't have to be boring. Switch up your routine to keep your body
   guessing.
 * Don't spend your money on unnecessary gym gear [/waist-trainer/] or
   supplements!
 * Watch your diet.
   [https://blog.slickcoach.com/exposed-and-solved-15-biggest-nutrition-myths-debunked/] 
   Remember: Eat like shit, look like shit. You can't out-train a bad diet.

What did you notice that has changed since you started with weightlifting? I
would love to hear your experiences.

Have fun and train hard!

Four years ago I had a realisation. I was 22 years old, fat, unhealthy, anxious. I was walking around with nothing to be excited about. I decided to chance.

How weightlifting changed my life, mindset and attitude

It's no secret that weightlifting is one of the best ways to get healthier and
stronger. Girls, get that "I will look bulky"-thinking out of your head. Lifting
isn't just for boys.



Four years ago I had this realisation. I was 22 years young, fat, unhealthy,
anxious and unhappy [/the-beginning/]. I was walking around with nothing to be
excited about. Then I decided to make a change. Now, I've been lifting weights,
seriously and consistently, for three years. Three years of heavy squatting,
deadlifting, bench pressing und rowing. And it has been an incredible
experience.

Don't get me wrong, cardio also has it's place in a well-balanced lifestyle -
especially if your goal is to do endurance training. However, when I'm doing
cardio, I don't feel as tough, strong and in control of my body, compared to
when I'm lifting.

The first time I walked into the gym, I wondered how these weights will sculpt
my body. Soon I realised that the free-weights area isn't just a place to build
muscle mass and to tone up, it is also a place to develop your own personality,
to strengthen your mind.

The harder and smarter you work in the gym [/full-body-workout/], the more
results you'll begin to see in the mirror, and the better you'll feel about
yourself [/guide-to-a-healthier-body-image/]. Knowing that you only look like
this because of your hard work will make your confidence begin to skyrocket.
This will help you to become better, bigger, stronger and much more confident
every single day.



If you are scared, that's ok. Every time when I start to squat 80 kg (166 lbs) 
I’m scared as hell. You can't develop courage unless you do something that
scares you. If you are afraid of failure, you will never succeed. Hence, you
have to have the courage to do whatever you are afraid of.

Everyone has to go through some stages of failure in order to succeed, so start
cherish the experience and learn from it. You just have to leave your damn
comfort zone! Weightlifting will not only help you look better, it also helps
you challenge yourself and improve your mind's ability to focus. You need to
concentrate on yourself to get the muscle-mind connection and perform the
exercises with a proper form.

What I love the most is the discipline you'll learn throughout your journey
[/the-best-13-habits-and-tricks-of-fit-people/]. All your potential strength and
hard work won't pay off if you aren't willing to work your ass of. Discipline is
the key to obtain mental toughness, physical improvement, as well as emotional
wellbeing. Conquer your weaker self with every set you're doing and the feeling
of accomplishment afterwards is overwhelming.

As the months ticked by, I started noticing another important thing: how to make
the right sacrifices to reach your goals. Before you start with your workout,
there are always more desirable things to do. You'd rather lay on the couch and
watch TV, or stay in bed the whole morning. It's in our nature to avoid doing
what we believe we aren't good at. But I dare you to do exactly that. Do the
things you think you can't do! When I go to the gym I try to challenge myself
every time. I force myself to work on my weaknesses and put on more weights or
do the exercise I hate the most. If it doesn't suck, I don't do it.

When you take a closer look at the picture down below, you will not only see
that my appearance changed, but also the look in my eyes. I look much happier
and appear more confident in the right picture.



Exercising regularly increased my energy and bettered my sleeping patterns. Poor
sleep lead to a release of stress hormones, which is a common symptom of
depression. Regular heavy weight workouts not only helped me to handle stressful
situations much better, but also to face my challenges with more confidence.

All you have to do, is to believe in yourself and start. The first step is
always the hardest. Your mind is the key. We all look for more self-esteem and
this is one easy and healthy way to achieve it! It will change the way you feel
about what you are capable of.

Now you're looking good, feeling good and improved your overall health and
wellness. There's more. At some point it's not only about muscle growth, an inch
less on the waistline, or more weights on the bar. Longevity is the key. 
However, you're not just making progress with your physical health. You become
much more confident in your relationships, career and with your self-image.
Pretty awesome, right?

Become your own inspiration. Face your challenges and grow beyond your limits.
If I can change, so can you!

Losing body fat and building lean muscle mass at the same time? Sounds impossible for you to do? 
I can tell you, that it's actually absolute possible.  

Build muscle mass & lose body fat at the same time/Body Recomposition

Losing body fat and building lean muscle mass at the same time? Sounds
impossible, doesn't it?

But it's actually possible. Although putting on muscle mass while losing body
fat is tricky, it is possible with a scientific approach to dieting and
training, if you're just starting out with weight lifting.

How muscle growth works


Protein degradation and protein synthesis are two of the most fundamental
biological processes that occur in our muscle cells.

Protein degradation (also called Proteolysis) is the breakdown of proteins in
your muscles into their smaller components, namely amino acids and peptides.

Protein synthesis on the other hand, is a process where individual cells build
their specific protein from smaller components. Basically muscle repair and
growth.

Normally, if you're healthy and eat a balanced diet, your muscle tissue remains
quite stable. Meaning, the ratio of synthesis and degradation is more or less
equal (you don't gain or lose a huge amount of muscle mass in your
everyday-life).

If you aim for more muscle mass though, synthesis rates must exceed degradation
rates. Hence, your body must build more muscle than it loses.

But how? First, you have to train your muscles. Heavy weightlifting causes 
damage in muscle cells, after which the body repairs the broken tissue - as long
as enough dietary protein was consumed to trigger muscle protein synthesis.

How fat loss works


Actually, losing fat is the simplest part of the story. The problem is, that
there is too much Bro-Science out there
[https://blog.slickcoach.com/exposed-solved-biggest-lies-and-myths-about-weight-loss/] 
and people don't question it.

You don't have to figure out what a 'good' food or a 'bad' food is. Stop with
the obsession over clean eating. Balance and moderation is the key. In the end
all that matters, when it comes to body fat reduction, is a negative energy
balance (less calories consumed than you burn). That's it. No, carbs aren't
evil. Neither are fats or protein. Don't avoid them just because someone told
you to.

And no, there is no magic 'eating schedule'. It doesn't matter, if you eat 3, 5,
12 or 20 meals per day, as long as you stay within your calorie target. It also
doesn't make any difference, if you drink a post workout-shake the minute you're
done in the gym. Get a decent, high carb-high protein meal in, within 1-2 hours
after you've finished your workout and you'll be fine.

Who can rebuild body composition and who can't?


Never done weightlifting before? Than you are the perfect candidate for adding
muscle mass while reducing body fat!

If you're already training for several years, you'll have a hard time and should
consider the 'bulking' and 'cutting' approach, in which you have separate
periods for adding muscle mass and reducing body fat.

Build lean muscle mass and lose body fat at the same time
Learning how to rebuild your body composition comes down to these two points:

 1. Eat at a moderate calorie deficit for fat loss
 2. Get stronger in the gym

That's it!

Moderate caloric deficit


Since you want to lose body fat you still have to be in a caloric deficit - but
a moderate one. Putting yourself in a large deficit, can lead to muscle loss and
lack of energy (both things you don't want, since you have to train hard).

What is the optimal caloric deficit? Aim for 10-15% below your caloric
maintenance level. Let's say my caloric intake for maintaining my weight would
be 2300 calories per day.

Creating a caloric deficit of say 10% means my new caloric target is around
2070kcal per day.

You can use the calculator
[https://blog.slickcoach.com/how-many-calories-do-you-really-have-to-eat-free-calculator/] 
down below to figure out your maintenance calories and go from there.

Based on your calculated daily calorie target you can now create your own meal
plan [https://blog.slickcoach.com/create-your-own-meal-plan/].

Macronutrient distribution


This is actually pretty simple. Since you want to reduce body fat and add lean
muscle mass, you have to increase your protein intake
[https://blog.slickcoach.com/the-basics-what-is-protein/].

An adequate amount of quality protein with each meal
[https://blog.slickcoach.com/vegan-ice-cream/] is important to promote protein
synthesis and maintain muscle mass.

Furthermore you need a moderate intake of carbs
[https://blog.slickcoach.com/the-basics-what-are-carbohydrates/], to fuel your
workouts and go hard! Opt for complex carbs such as rice, oats and potatoes.

They will help to control your portion sizes, boost leptin levels
[https://blog.slickcoach.com/leptin-and-its-role-in-weight-loss/] and keep you
feeling full longer!

Eat your carbs around your workout time, to fuel your workouts. But account for
digestion! Eating 100g of oats 30 minutes before your training is stupid. You'll
still digest the food during your workout. Aim for 1-1.5 hours in advance.

Your fat intake [https://blog.slickcoach.com/the-basics-what-is-dietary-fat/] is
limited to the amount you need to stay healthy. Focus on healthy fats, such as
fish oil, coconut oil, nuts, seeds, avocado and eggs.

Here is your macronutrient breakdown per day:

 * Protein: 2g per kg bodyweight/1g per pound bodyweight
 * Fat: 0.5g per kg bodyweight/0.2g per pound bodyweight
 * Carbohydrates: The remaining calories, based on your calorie goal (see
   calculator above)

Remember: protein and carbs have 4 kcal/g, fat has 9 kcal/g.

Heavy full body weightlifting exercises


Isolation exercises and high-rep workouts are NOT the key to getting shredded. 
Bro-science alert!
[https://blog.slickcoach.com/bodybuilding-myths-in-the-media/]

You get lean when your body fat percentage is low enough, which happens through
a caloric deficit. There is no style of training, that makes you look more
"toned" than another.

Focus on heavy compound exercises. When you're hitting the gym, do squats,
deadlifts, military presses and bench presses at least once every week. Aim for
a 4-8 rep range, so go heavy! If you train your muscles with little intensity,
you won't trigger muscle repair. Which means you might as well stayed at home.

Don't even think about biceps curls, damn crunches and triceps extensions.
That's not a heavy workout!

Skip the treadmill


We see it all the time: People who spend literally hours on the treadmill to
lose body fat. Please, don't do that! Until a certain point you don't have to do
cardio at all. If ever.

Sooner or later you might reach a point where your weight loss plateaus
[https://blog.slickcoach.com/how-to-break-through-plateau/] and you have to burn
more calories to keep the fat loss going. Since you want to build muscle mass,
you have to be very careful with cutting more calories.

When that time comes, don't hop on the treadmill for 1 to 2 hours everyday. Yes,
you will burn energy and lose fat, but you also will lose your hard earned
muscle mass and feel sluggish all the time. Normal cardio is muscle wasting!

Instead do HIIT (high intensity interval training). In fact, 4 to 6 all-out
sprint intervals burn more than 60 minutes of incline treadmill walking.
Amazing, right?

Not convinced yet? It's also proven that HIIT sessions increase your metabolic
rate for up to 24 hours afterwards, spike your growth hormone levels (meaning,
it accelerates muscles growth) and increase fat oxidation in your muscles. Plus
HIIT can actually build muscle, rather than burning it.

Don't do more than 2 sessions per week and no longer than 30 minutes per
session. As your conditioning improves, you will be able to expand the intervals
and increase the intensity. Aim for a bike-based workout, which is better for
your joints than the treadmill.

Rest well


I can't stress it enough: Sleep is one of the most important aspects for both,
fat loss and muscle growth. You need proper regeneration. Rest is part of the
game!

Not getting enough sleep might also increase cortisol levels, which has a
negative impact on fat loss and muscle gain.

There's no "one size fits all", even when it comes to how much rest the body
needs. According to the National Sleep Foundation
[https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need],
adults should aim to get 7 to 9 hours sleep on average to be well rested.
However, training hard will increase your need for sleep, so rest more if your
body feels worn down.

Supplementation


Keep in mind, that supplementation is only helpful to get the last 1% out of
your body. It's definitely not a magic bullet and you don't need it, but the
right supplements can help.

Creatine

Creatine helps you to build muscle and strength, even when you are in a caloric
deficit.

However, some people feel the difference when taking creatine and some are
non-responders. If you eat enough red meat though, you don't need it at all.

Whey protein

As I said before, supplementation is not necessary. But actually whey protein is
one of the cheapest quality protein source out there (if you buy it online from
the manufacturer, which everybody should do!).

And it's a pretty easy and delicious way to get your protein in, especially when
you struggle with eating a lot of protein.

I love to make healthier desserts with whey protein
[https://blog.slickcoach.com/8-simple-protein-powder-recipes-you-need-to-try-now/]
, especially when I'm cutting. It's nice to have something sweet to look forward
to.

But don't replace meals with a protein shake. Whey is not good for that. Only
consume whey shakes post workout and use whey as an ingredient for other meals
(e.g. porridge).

Again, if you eat enough protein already, no need for whey whatsoever!

Other than those two, you only add supps that you lack in from your everyday
diet. Mainly Omega 3 if you don't eat fatty fish, vitamin C if you don't eat
enough fruits/veggies and vitamin D3 if you don't get enough sun light.

No BCAAs, pre-workouts or CLA required. Keep the money and rather buy decent
food!

Conclusion
See, it's totally doable to build muscle and lose body fat at the same time. And
it seems pretty easy, doesn't it?

A slight caloric deficit paired with heavy (really heavy!) lifting as a beginner
can lead to fat loss and muscle gain at the same time, for up to 1 year. After
that, your body is too used to training and you have to switch to cutting and
bulking.

But don't expect insane changes over night. A "recomp" takes time. Good luck!

How to build muscle mass and lose body fat at the same time - Body Recomposition

Everyone of us have been there once or twice. Sometimes it takes just one very unfriendly co-worker or an email with bad news.

How to break free from emotional and binge eating for good

Every one of us has been there. Sometimes it takes just one very unfriendly
co-worker, an email with bad news or a long lasting argument with a family
member or friend, and next thing you know, you're deep in a ben & jerry's tub.
And a ben & jerry's leads to a bag of snickers, maybe a doughnut or two, some
biscuits and so on.

Depending on how active you are and your genetics, one of those binges can
easily undo the fat loss of a whole week of proper dieting. Especially, when
your feast includes alcohol
[https://blog.slickcoach.com/correlation-between-alcohol-and-fat-loss/] and a
lot of fatty food.

I've been there and done that, too. And I know what to do to get over those
binging attacks. Let me help you with some tricks to overcome the struggle of
binge eating.

What is binging?

Binge eating is a disorder based on frequently eating large quantities of food -
far more calories than your body needs - on a regular basis, without purging it
from your body afterwards. During such a binge, affected people may feel a lack
of control, over-full and eat even when they are not physically hungry.

This can go on even until the person feels sick or is in pain, as if their
stomach is bursting.

Binge eating may give you a feeling of comfort for a moment, but soon after, you
will feel regret and self-loathing. That's where the endless cycle begins:
eating to feel better, feeling even worse than before, turning back to food as
relief.

This is also the reason why binging often leads to weight gain and obesity.

The cause of binge eating
The main causes of binge eating aren't known yet. Genetics, biological factors,
long-term dieting and psychological issues definitely play a major role.

The following factors might increase the risk of developing a binge eating
disorder:

 * Family history: If a close family member of yours has or had an eating
   disorder, it's much more likely that you can develop one, too
   
   
 * Psychological problems: Feeling negative about yourself all the time?
   [https://blog.slickcoach.com/guide-to-a-healthier-body-image/] This can be a
   trigger for binge eating, besides stress, poor body-image and boredom
   
   
 * Dieting: A very common thing in the fitness and bodybuilding industry. If
   you're on a restricted diet [https://blog.slickcoach.com/1000-calorie-diets/] 
   for quite a long time, it can lead to binge eating and eating all the
   "forbidden" foods - aka "cheat days"
   
   

Symptoms
The symptoms of binge eating can be classified in 2 categories:

Behavioural symptoms

 * normal eating behaviour around others
 * no planned mealtimes, eating continuously the whole day
 * hiding food to it secretly eat later
 * can't stop or control eating
 * eating rapidly large quantities of food
 * continuously eating even when satiated
 * constantly dieting, possibly without any weight loss

Emotional symptoms

 * feeling of stress, which is only relieved by food
 * feeling of numbness during bingeing
 * never feeling satisfied
 * feeling of guilt or depression after overeating

The effects of binge eating
It might sound like fun to stuff your face all day, but binge eating can lead to 
serious complications. You will not only develop psychological problems, but
also physical and social ones.

Binging increases the risk of developing health issues, stress, insomnia and
even suicidal thoughts, depression, anxiety and substance abuse as well as
substantial weight gain.

How your diet might trigger binge eating


Today, diets become more and more obscure, restrictive and deliberate. Most of
those 'fast diet solutions' [https://blog.slickcoach.com/1000-calorie-diets/] 
eliminate complete foods group for weeks. These diets bewitch us, because they
seem much simpler than counting calories
[https://blog.slickcoach.com/how-to-track-your-food/] or macros
[https://blog.slickcoach.com/the-basics-what-are-macros-and-micros/], and
weighing every meal.

Being on such a restrictive diet will sooner or later lead to failure, because 
your cravings take over
[https://blog.slickcoach.com/stay-on-track-with-your-weight-loss/]. As the
number of fails increases, your faith in yourself decreases and starting over
becomes harder and harder.

You try to regain the control over yourself, but one last epic cheat meal won't
do any more harm. "I'll start tomorrow..."

And let's be honest: we've all been there.

Tips for breaking free from binge eating
1. Don't start another diet


The chances are good that dieting is what got you to binge in the first place.

Starting another strict diet isn't the solution to your problem. It will just
add fuel to the fire.

Start by simplifying your nutrition plan
[https://blog.slickcoach.com/create-your-own-meal-plan/]. Instead of counting
every calorie and macronutrient, focus on some simple flexible nutrition
guidelines
[https://blog.slickcoach.com/8-valuable-no-starving-tips-to-eat-healthy/] that
you can sustain in the long term.

2. Develop a good relationship with food


Unlike other addictions, you need your 'drug' to survive, so you can't simply
avoid it.

You need to develop a relationship with food, that is based on your nutritional
needs, not your emotional needs.

 * Avoid temptation: Never have junk food, desserts and unhealthy snacks in the
   house. Clean your kitchen and fridge and exchange your favourite binge foods 
   with nutritious whole foods
   [https://blog.slickcoach.com/15-low-calorie-foods/]
   
   
 * Listen to your body: Your body will tell you what it needs. You ate recently?
   Wait till you have a rumbling stomach for your next meal. Give the craving
   time to pass. Our bodies are designed to last for days without food. Our DNA
   doesn't know yet, that we have fridges and supermarkets. So no, you won't die
   if you don't eat for 8 hours.
   
   
 * Focus on what you're eating: Binge eating often happens in a trance-like
   state. When was the last time you actually enjoyed food? Learn to be a
   mindful eater. Slow down and savour the texture, flavour and the look of your
   food. Learn to enjoy it. Also try to enjoy food that tastes good, but isn't
   super calorie dense and nutrient free. Some foods just make you to eat more.
   For instance, a big sandwich with salad, protein and fiber might be 500 kcal.
   But so is a nutrient free, sugary muffin. Can you eat 4 large sandwiches back
   to back? No? How about 4 muffins? Aha!
   
   

3. Don't try to be perfect

... because nobody ever is! Never look at things as if they are 'black' and
'white'. There is no such thing as good food and bad food. Only food you should
enjoy less often, and food you can enjoy more frequently.

Learn how to balance. Life is about enjoying, freedom, love and balance. You'll
be happier and much less stressed. One beer on the weekend won't hurt anybody.
But 2 beers every day - whole different story!

4. Skip the cheat days


Being 'good' all week and then going crazy one day at the weekend might work for
some people, but when you have a binge eating disorder there is a big chance,
that cheat days only contribute to more binging.

The reason behind that, is that you're just allowed to eat 'forbidden' food on
one day of the week. On this day you will most likely go completely nuts. Some
people will then under-eat the next days to 'compensate'. Which leads to a
vicious circle.

In my opinion, if you're in binge eating recovery, stay away from cheat days.
Instead learn to incorporate foods you like (like chocolate) in your daily diet,
and enjoy them in moderation.

While some diets literally ask for one cheat day per week, keep in mind that
it's not just about potentially destroying your week's fat loss progress. Most
people will have tons of chocolate, doughnuts, ice cream tubs, chips (both US
and UK meaning of the word), cereal and similar things on a cheat day. Guess
what!? Eating large amounts of these foods means eating insane amounts of palm
oil, trans fats and nutrient free shit. Downright a bunch in the face for your
blood profile.

5. Find other ways to manage your feelings

Being stressed out, depressive, lonely and anxious are one of the most common
reasons for binge eating.

We all had bad days in the past and used food to feel better. But on the long
run, it really isn't the solution. You're not a dog. You don't need food as a
reward.

Sit down and explore why you're feeling how you're feeling and find other ways
to deal with it, such as exercising, meditation or yoga. Start lifting weights 
can be a great managing tool for your feelings. Plus, workouts can be fun,
inspiring and you learn a lot about what you're actually capable of.

Incorporating regular weightlifting sessions
[https://blog.slickcoach.com/full-body-workout/] will show you that food is a
necessary source of fuel, not a problem that has to be solved. You get to learn
to fuel your body, so it performs at its best. Plus, with more muscle mass, you
can eat more without gaining fat :)

6. Yes, food is mainly fuel, but you can actually enjoy it

I am a real foodie. I love all kinds of food. But when I was in competition prep
[https://blog.slickcoach.com/bikini-competition-journal-2-weeks-out-just-let-me-lay-here-for-a-few-seconds-or-maybe-hours/] 
I learned to see food just as fuel for my body. I didn't care how my food tasted
or looked. I just want to hit my calorie and macro target for the day.

I had to learn to eat healthy foods I didn't like. For most people this is not a
healthy way of thinking. Most people want to enjoy their food - me too. Simply
eating food to fuel your body, might lead to insuperable craving for 'dirty'
food just because it's forbidden. But thankfully, most people are not competing.

So the solution here is quite simple - just eat foods you actually enjoy. If you
don't like avocado - fine, don't eat it. In fact my husband hates them, but
likes Sauerkraut...

Eat what you want, not what a diet 'guru'
[https://blog.slickcoach.com/exposed-solved-biggest-lies-and-myths-about-weight-loss/] 
tells you to eat. Wether it's real, whole foods or some of your
not-so-healthy-but-freaking-delicious foods (I like to fit in a snickers bar or
two in my diet every now and then, because I love them!).

Just make sure that at least 80% of your diet comes from clean-ish, nutritious
food sources. The other 20% can come from whatever you want! Having enough
micronutrients in your system will also reduce cravings, so don't skip on those
greens!

7. Start thinking long term when it comes to fat loss


Most people will gain body fat
[https://blog.slickcoach.com/what-kind-of-body-fat-do-you-carry-and-why-its-important/] 
if they have a binge eating disorder. Also, most of them will get depressed and
freak out and want to lose the extra pounds as quickly as possibly.

But, those "lose-10-pounds-in-a-week"-approaches will make things worse. Avoid
'quick fixes' at all costs, because they will dominate your life with super
restrictive diets and calorie intake. Not to mention that it's just plain
impossible to lose so much real fat in such a short time.

Take it one day at a time. Take your time to adopt a healthy, sustainable
lifestyle, and give your body the time to rest and heal.

8. Start taking control of your cravings


I know, those cravings can hit you like a rock from nowhere. But even when you
think you can't overcome those cravings, you can!

 * Distraction: If you feel that your sweet tooth is taking over
   [https://blog.slickcoach.com/the-reasons-you-may-be-craving-sugar/] take a
   walk, go outside, call a friend and talk to him, but don't give in easily! It
   really helps to talk to somebody. When I felt like I needed to binge, I went
   to gym for a run. Distract your mind!
   
   
 * Mind over matter: Realise that it's just your mind. You're stronger than
   that! [https://blog.slickcoach.com/you-are-your-biggest-enemy/] You can beat
   this, you probably did it before. Stay strong and just get over it. You will
   be so proud of yourself!
   
   
 * Talking: Always talk about what's going on in your mind. People will
   understand and you're not alone. Sharing what you're thinking and feeling
   will help you feel better and discharge the urge to binge.
   
   
 * Try healthier 'cheats': You can satisfy your cravings and choose healthier
   options. Therefore, you won't feel too depressed afterwards. Try our healthy
   3-ingredient brownies
   [https://blog.slickcoach.com/healthy-3-ingredient-brownies/], vanilla energy
   bites [https://blog.slickcoach.com/apricot-vanilla-energy-bites-recipe/] or
   my famous vegan nice-cream [https://blog.slickcoach.com/vegan-ice-cream/].
   Stick to no alcohol, as many carbs and as little fat as possible IF you go
   nuts. This will minimise fat gain. Carbs will also increase leptin levels,
   which will make you feel more satiated the following days. Bagels and
   crumpets (jam instead of butter) are superb options here in the UK.
   
   

9. Listen to your body

In my opinion it's one of the most important things, not just in terms of eating
disorders: Learn to listen to your body.

Your body will tell you what it needs long before you know it. It's much smarter
than you think!

You have to learn to identify what real physically hunger is. Learn which foods
make you feel better and which make you feel worse. Which keep you more satiated
than others. It's different for everyone, so experiment.

Don't eat rice, chicken and broccoli, because that's "the old school way" or
some trainer told you, if rice doesn't satiate you (my husband can literally eat
1kg of plain rice in one sitting without any form of satiety). Same with diets.
If you feel super hungry on a high fat diet, try high carb and vice versa.

10. Be patient and kind!


Most likely, you're going to fail. And that's totally fine.

When you do, you have to be kind to yourself, instead of beating yourself up.
It's just a tiny mistake, it won't harm you in the long run, if you get right
back on track.

Changes take time and nobody is perfect! Everybody deserve a break.

How to stop a binge in progress

When you start to binge, it doesn't have to continue. Maybe it sounds odd, but 
you can stop. Just turn off the auto pilot and realise what you're doing.

Think about it. Do you really need all this food now? Do you actually enjoy it?
How will you feel after you've binged? Is it worth it?

It's no problem to stop after ten bites or so. Mind over matter, remember?

What to do after a binge


You slipped and overate last night? Well, get over it! We're all human, life
happens!

Stop beating yourself up. We all were at the same point, and you know what?! You
can't change what happened yesterday! Move on and make healthier food choices
today.

Please, don't even think about an overly restricted diet for the next few days
as damage control. It's actually the worst you can do, because you'll most
likely continue the cycle of deprivation dieting and binge eating. You want to
break free from this cycle! Don't go back to that. Just stick to the plan as if
the binge never happened. Own your previous decision to binge.

Also, don't 'punish' yourself at the gym the next day. Just do your usual
workout routine. Maybe go for an extra walk, if the weather is nice and enjoy
the sun.

Focus on being the best version you can be and make healthier choices step by
step. You can do it!

We're all human!

It's totally normal to feel discouraged when your weight loss efforts constantly
fail. It is also totally human to have holes in your self-esteem. You are just a
human being, and not someone who is flawed and ruined beyond repair.

Mind, that the ultimate goal is to seek balance. A healthy lifestyle is not
defined by a super restrictive diet.

It's the combination of your choices day after day, which will lead to a
healthier and happier life. Consistency is way more important than one single
day.

Hey peeps!

Oh my gosh, time is flying by and I can't believe that my show is in two weeks.
There are days where it felt so unbelievable far away. And now I'm nearly there. 
Things finally are all coming together now.

What happened the past weeks? First, we changed my diet. I'm very
carb-sensitive, so we decided to cut out carbs completely. Now I'm on a 
ketogenic diet until the end. Meaning, just around 35g of carbs per day for me.
I'm doing quite well with that. First week of keto was hard, but my body
responds very well now. The change in diet makes my body inefficient again,
which is a huge plus in order to keep losing body fat.

Past week was a pretty rough week for me. As you may know, we are on Youtube
[https://www.youtube.com/channel/UCaeJID4esDUcJX4gMhzgDUg]. Last Sunday we made
a video for you about a full body workout (you can watch it down below).

On this day I had 3 workout sessions (2x weight lifting; 1x cardio), which was
really exhausting for me. On Monday my whole body started to feel weird. I had
some kind of pressure on both of my ears and extreme circulation problems.

What most likely happened was that my central nervous system was just overloaded
. I trained too often and too hard and my body isn't able to recover as quickly
as I want to, due to the long diet. Therefore, I made one day a complete no-gym
day (which I didn't had for over 2 months) with a re-feed. My energy is back and
I'm ready to smash the last couple of days!

What I learned so far? Listen to your body. No, I mean not just listen, but 
listen AND act. I didn't listen to what my body was telling me and I had to pay
the price. It's so easy for me to overdo it, because I always want to give
everything I possibly can. That's not how it works, it's more like fine tuning. 
You have to find the balance.

I can really feel the long diet now. My energy levels are lower and I'm tired
more often. After over 14 weeks of restricted dieting that's totally normal. But
this is also one of the hardest things for me: being in this weakened state.
Normally I'm strong and always full of energy. Now I have to convince my body to
go to the toilet if I have to pee.

Overall I'm feeling okay. I'm not too moody and if so, I try to explain why and
how I'm feeling. This helps me and my husband a lot. ;)

I'm proud of myself. Doesn't matter what will happen at the show, which place I
will reach. I got this far, I never was in a better shape in my whole life and I
know my body much better than before. I'm proud of how I handled the diet, I've
never cheated, I sticked to it. Plus, I'm so proud of my husband and our
marriage. Whatever is on my mind I can talk to him and he'll always tries to
understand my often weird thoughts. We will always have each other's backs.

To be honest with you, show day isn't really that important to me. I never was
that typical girly girl, so I don't need that "glam up"-stuff. Of course, it's
part of the game, but I just try to be myself there. More important to me is the
process of growth I had during this prep. But I will go deeper into that topic
in 2 weeks, when my prep is over.

I will present my bikini in the next couple of days, so stay tuned! Follow us on 
Instagram [**https://www.instagram.com/slick_coach/**], if you want to see it
and for the latest updates. Last week I also bought my tanning products from
ProTan. I'm so excited to see myself with a tan, because I'm very pale
naturally.

Before I forget it: I will also do an "After the prep"-series with information
about reverse dieting, how my workouts are structured after the prep, how I'm
feeling in general and how my plans for the future look like. If you're
interested to see a video from the "After-competition-cheat", let me know in the
comments down below.

Here are the typical stats for you.

Diet consists of
 * 1500 kcal
 * 130g protein
 * about 35g-40g carbs (net carbs if you're in the US)
 * 80g fat

Typical meal plan
I'm so deep in the mindset, I have no problems avoiding temptations. You could
eat a whole snickers bar in front of me and I would not bat an eye.

Now here's my competition prep meal plan on a ketogenic vegetarian diet:

Meal #1 (Pre workout): 20 kcal; 0.3gC/0gF/4.7gP

 * 5g BCAAs; 20 kcal

Meal #2 (Post workout): 104 kcal; 2.2gC/1.9gF/19.1gP

 * 25g whey protein powder vanilla; 104 kcal

Meal #3 (12pm): 389 kcal; 7gC/25gF/37gP

 * 2 portobello mushroom caps (around 150g); 21 kcal
 * 4 egg whites; 68 kcal
 * 1 whole egg; 66 kcal
 * 60g mozzarella; 148 kcal
 * 50g avocado; 80 kcal
 * 10g reduced sugar/salt ketchup; 6kcal

Meal #4 (3pm): 306 kcal; 11gC/14gF/32gP

 * 25g whey protein powder vanilla; 104 kcal
 * 2 whole eggs; 166 kcal
 * 5g raw cocoa; 20 kcal
 * 50g frozen blueberries; 20 kcal

Meal #5 (6pm): 463 kcal; 9gC/28gF/39gP

 * 50g fresh leaf spinach; 15 kcal
 * 3 whole eggs; 198 kcal
 * 75g quark; 44 kcal
 * 150g mushrooms; 24 kcal
 * 50g beansprouts; 24 kcal
 * 50g greek salad cheese; 135kcal
 * 75g sauerkraut; 17 kcal
 * 25g spring onions; 6 kcal

Meal #6 (9pm): 115 kcal; 10gC/6gF/4gP

 * 20g whole chia seeds; 84 kcal
 * 50ml Alpro coconut milk; 10 kcal
 * 50g frozen blueberries; 20 kcal

Training split
Training split has slightly changed, because I need more time to recover.
Depending on how the weightlifting went that day, I'm doing steady state or HIIT
cardio.

 * Monday: 45 min Active recovery/LISS cardio
 * Tuesday: 60 min cardio
 * Wednesday: Legs (high volume)
 * Thursday: Arms/Shoulders (high volume); Abs + 30min cardio
 * Friday: Back (high weight)+ 30min cardio
 * Saturday: Legs (high weight)
 * Sunday: Arms/Chest (high weight); Abs + 30min cardio

If I feel that I need more rest, I will incorporate more LISS cardio sessions in
place of a weightlifting session or a whole rest day. There's no need to be
completely fucked up just because it's the last weeks of a prep.

Supplementation
Supplementation stays the same, but I added BCAAs, because I train fasted:

 * 5g BCAAs in the morning before training
 * Vitamin C (twice a day)
 * Vitamin D3 (5000 IUs per day)
 * Creatine (5g per day)
 * Whey protein powder as needed
 * Magnesium (1g per day)
 * Fish oil capsules (2g per day)

Pics





What I'm looking forward to? To actually enjoy eating again, and not just to
function. :)

Support me by using the Hashtag #SupportSarah2017 on Instagram and Twitter.
Thanks!

See you next time.

Until then, train hard and eat right!

Cheers, Sarah

Bikini competition journal 2 weeks out - "Let me just lay here for a few more seconds ... or maybe hours"

Everybody seem to hit a wall every now and then. Self-doubt, lack of confidence or missing motivation is something that most of us known too well.

Stop being your own worst enemy - Don't hold yourself back

> “Your worst enemy cannot harm you as much as your own unguarded
thoughts.” — Buddha


Everybody seems to hit a wall every now and then. Self-doubt, lack of confidence
or missing motivation is something that most of us know too well.

We have to learn, that it’s not about who we are that holds us back, but who we
think we are not. Our biggest enemy is living inside of us.

You suffer from your own disbeliefs! Having no hope inside of you doesn’t mean
that there is no hope. It's crucial to believe in yourself. The mind drives the
body. How you’re thinking makes the dream you're dreaming possible or
impossible.

You have to master yourself first, afterwards you can master everything. All it
takes is just changing your thoughts and actions.

Nobody else can do it for you, you have to understand that it's ok to not be
perfect. Nobody is. It’s ok to be vulnerable. Just be yourself, that's totally
enough. Stop being your own worst critic and start enjoying who you are.

How should you do that? The key is to focus on the good. Learn to appreciate
every moment, because it could always be worse. Enjoy life for what it really
is. With all it’s ups and downs. Learn that life happens for us, not to us.

We all fail at some point, but it’s what we learn from that and how we react to
that, that changes us. Sometimes you have to force yourself to fail. To be
completely honest with yourself. That failure is one of the best things that can
actually happen to you. Failures shouldn’t drag you down. They should empower
you. Don’t expect impossible perfection right away and allow yourself to fail.

Start to appreciate every little thing that happens directly in front of you.
Stop worrying about the big 'if'. If you get that new job. If the person from
the bar will call you back. If you will reach your weight loss goal in time. If
you're going to live in the same boring town years from now.

It’s all about your perspective. Of course, it’s easy to see the negative side
first. But "easy" is not what we're aiming for.

Do what is right, not what is easy. You’ll learn a lot more about yourself, when
you ignore the lazy voice in your head and take the hard way instead.

Living is about learning, growing and discomfort. Be grateful and make something
out of what is given to you.

You are the only person who can hold you down or push you through over your
limits. It's your decision.

Progress is impossible without change.

Stop being your own worst enemy

It is known that eating healthy actually saves money. Having a tight budget and be dedicated to eating healthy hasn't to be tricky or complicated. 

How to diet on a super tight budget - 9 tips and 13 foods to save

When clients tell me they can't afford to eat healthier, I ask them to think
twice about what they just said. Sure, grass-fed beef or wild-caught salmon seem
pricey, but you will discover that you'll actually save money when you're eating
a healthier diet instead of overpriced processed convenience foods.

Plus, if you want to lose fat, what makes you think you have to spend more money
when you eat less?

So, what's your excuse now?

Having a tight budget and be dedicated to eating healthy doesn't have to be
tricky or complicated.

Here are some smart tips for you, so you can save money and still eat whole
foods.

1. Don't be afraid of frozen vegetables and fruits

Frozen fruits and vegetables are way too underrated nowadays. We all love fresh
veggies and fruits, but since the frozen ones are picked and then frozen at peak
ripeness (and when they are most nutritionally dense), they are often a much
better value while being edible way longer than their fresh counterparts.

Furthermore, you are able to take only what you're about to use. It's a great
way to reduce produce waste.

And no, freezing them will not destroy their vitamins and minerals!

2. Plan and prep ahead

Prepping and planning your meals in advance is always a step in the right
direction.

Plus, it's a good way to make sure, you're eating what's in the fridge and you
are able to plan what foods in which quantities you need in order to minimise
your waste.

Start by researching for good prepping meals and make a grocery list. Most
people do their meal prepping on Sundays to start fresh and prepared in the new
week.

This time you don't have to reach for overpriced convenience foods, because you
have your meals always with you. And if you prep for, say one whole week, you
can buy in bulk and safe even more money.

3. Don't be afraid of store brands

Big brand names don't always assure you a good quality. You don't have to
sacrifice quality when you choose cheaper store brand products.

Not everything has to be organic in order to be healthy. Learn how to read
nutrition labels [https://blog.slickcoach.com/how-to-read-nutrition-labels/] and
you can check out by yourself if the ingredients are healthy or not.

Most "cheap" brands are actually from the same manufacturer as the big brand
ones, because they want to reach both ends of the market.

4. Drink water

Water is necessary for our bodies to function properly. Drink water throughout
the day, whenever you feel hungry, whenever you are bored and with every meal.
In fact, drinking water can keep you satiated and going until your next meal.

I recommend to always carry a water bottle with you. That way, you remind
yourself that you need to drink.

If you're craving something with taste, try fruit infused water rather than
juices or vitamin waters. Plain water tastes perfect with frozen berries!

In Europe, most countries have very tight regulations for tap water. So if you
live in the UK for instance, you can safely use tap water and safe some money
there. Check your local regulations though. In the US or Asia, never drink
unfiltered tap water!

5. Cut the junk and stop eating out

If you are on a budget and you want to eat clean, stop buying junk food! You
will be surprised to see how much money you're saving by cutting out soda,
crackers, cookies, prepackaged meals and processed foods.

Not only offer they just very little nutritional value, but they are also packed
with unhealthy ingredients and often too much sodium.

Furthermore, stop eating out that often. Eating out is a nice thing to do once
or twice a month. But you can't control which ingredients are used in the meal
you ordered. By cooking for yourself you know exactly what and how much you put
in your meal and therefore in your mouth.

Plus, normally you can feed an entire family of 4 for the same price as ordering
food for one or two people at a restaurant.

6. Look for farmers' markets

Look for a farmers' market near you, where local farmers sell fresh food
directly.

This is often much cheaper than buying fresh vegetables, fruits, meat or fish
from the grocery store.

Insider tip: Towards the end of the market, most farmers sell remaining items at
a huge discount.

7. Find items which are about to expire or when they are in sale

We all have our favourite products. You don't have to cut them out of your life,
just stock up on them when they're on sale.

Also try warehouses or club stores likes Costco. They offer great bargains for
seasonal products and foods.

Another tip: Go to the grocery store in the evening. Cuts of meat that are about
to expire are often quite heavily discounted. No worries - they are still good.
But make sure to cook them right away.

8. Brew on your own

Most people can't live without their regular sugar loaded lattes and stale
pastries. This caffeine habit can have it's toll on your pocket and your waist.

Become your own barista and brew your coffee or tea for less money and with less
calories. If you can't stand plain black coffee, add some cinnamon or almond
milk.

A very cheap, tasty, fast and clean way to make your own coffee is a french
press. Easy cleaning, doesn't take much space, you can buy ground coffee or
grind your own and the press itself is just 20-30 bucks. Tip: spend a few bucks
more and get a stainless steel one. Those last forever!

9. Even if it's boring: try to eat the same foods every day

I know, I know... this advice sounds very boring. But it's proven, that eating
the same meals every day is an effective method for weight loss.

Eating the same foods every day causes habituation. Meaning your body has a
decreasing response to repeated stimulus over time. Food fatigue or food boredom
makes you consume less calories.

If you want to try it, but don't want it to get too boring, try different spices
and herbs from time to time.

The cheapest foods to buy
Alright, you have all the tips. But which foods should you focus on, if you
really need to keep an eye on the budget?

Oats

Oats are not only unbelievable cheap, they also provide a huge amount of carbs
and protein. Plus, they are super easy to make, can be prepared in a variety of
ways and can be bought in bulk.

Furthermore, they are high in fiber, which keeps you full longer.

Avocados

Avocados are one of densest foods out there. Not just in a calorically aspect,
but also in the nutritiously one.

You may think now, that they are pretty pricey, but the truth is that avocados
can have an incredible price/nutrient value.

Mix them in your salad bowls, use them for your sandwiches or simply eat them
plain with a little bit of salt and pepper.

If they are on sale at your grocery store, make sure to stock up on them!

Bananas

They are my favourite on-the-go snack and perfect when you're craving something
sweet.

You can make a super easy and delicious dessert out of them. Just freeze two
very ripe bananas. Put them in a blender together with some greek yogurt and
blend until smooth. Soooo good!

Canned tomatoes

Tomatoes are packed with lycopene, a pigment which protect the skin from too
much damage, and you won't miss on those benefits if you buy canned tomatoes!

Chopped tomatoes can be bought for around 35p and the are really delicious in
pasta sauces or soups.

Sweet potato

Mmmmh, I love sweet potatoes. They provide a better nutritional value than white
potatoes and a lower glycemic load.

Best part, you can make so much out of them: wedges, fries, mashed sweet potato,
loaded sweet potatoes and even sweet desserts!

Cottage Cheese

You will love cottage cheese in both sweet and savoury dishes! It's simply
perfect as a part of your main meal or as a healthy snack in between.

You can try it with your oatmeal for breakfast or as a topping mixed with tuna
for your jacket potatoes.

Whey Protein

Need more protein in your diet? No problem! Actually whey protein is one of the
cheapest high quality protein sources you can buy. Make sure to buy it online
from companies like MyProtein and always use a discount code. I never order
without at least 30% off. Stay away from local shops like GNC, unless you want
to spend 3x.

Lentils

Lentils are an awesome meat replacement for home made bolognese or even burgers.
Plus, they are the cheapest protein source out there and provide lots of fiber.

Canned tuna

Canned tuna is much cheaper than fresh tuna and you won't miss on the protein.
Tinned tuna is perfect for a lunch on the go mixed with natural yogurt, cucumber
and tomato. Simple, quick and delicious! But don't eat more than one can per
day, to avoid mercury poisoning.

Frozen fruits and vegetables

As mentioned earlier. From mango to berries, from broccoli to peas, buy it
frozen.

If you buy frozen veggies and fruits you are able to just use what you really
need, therefore you waste less. And the best thing about them, they are perfect
for smoothies! Both frozen veggies and fruits.

Canned beans

Doesn't matter if you like butter beans, kidney beans or black eyed beans.
Canned beans are an extremely affordable way to get huge amounts of fiber and
protein in.

The combination of fiber and protein keep you full for quite some time and they
are very tasty in salads or chilis.

Yogurt

Perfect for breakfast or a short lunch break, because yogurts are filled with
protein. But beware of flavour loaded kinds of yogurts, because they are also
loaded with sugar.

Try to opt for greek yogurt, but it can me more expensive than normal yogurt.
Look for cheap brands that offer it.

Conclusion
The most important thing when it comes to eating healthy on a budget, is to have
a plan. More isn't always better. Especially when it comes to food pricing.

Did I miss any foods, that you think provide incredible nutritional value for a
low price point? Just leave your tips in the comments below!

How to diet on a super tight budget

Those fit bodies we all admire don't look like this just because of genetics. it's the result of healthy choices and everyday dedication. 

The best 13 habits and tricks of healthy people who always stay fit

Those fit bodies we all admire don't look like this just because of genetics.
it's the result of healthy choices and everyday dedication. A healthy body
doesn't happen over night.

There is no wonder treatment that will do it as some people may assume, it all
comes down to adopting a healthy lifestyle.

Fit people don't starve themselves, spend all day at the gym or live on a super
crazy and calorie restrictive diet. They simply form healthy habits and
incorporate them into their daily routine.

You just need to incorporate a few habits into your own life and you will find
that staying healthy is not as hard as you have thought.

> "We are what we repeatedly do. Excellence, then, is not an act, but a habit." ~
Aristotle


1. Eat breakfast


Study after study has shown that skipping breakfast might make you plateau or
even put on weight. Therefore, make time for a healthy, satisfying breakfast 
that includes lean protein, good carbs and healthy fat.

Skipping breakfast will leave you feeling drained throughout the day. Your body
functions like a car. In order to drive properly it needs fuel. If you feel good
without a breakfast, listen to your body. If you feel sluggish, get some food
in!

2. Stick to you routine


When you commit to regular exercise, try to workout at the same time each day.
Structure your schedule as a matter of self-discipline. Without self-discipline,
it's hard to lead to a health lifestyle. Mind that this is a psychological
advantage. Your body wants to work out, if you do it at the same time everyday.
There's no advantage in terms of results though. Don't sweat it, if you have to
go at a different time because of your schedule.

3. Know what you don't know

Leaving your comfort zone is one of the best things you can do. But sometimes
you need help. Be open for tips from experts and be open to be coached. Seek
advice from people who have the know-how to get the best results in the least
amount of time.

4. Schedule your workouts ahead

Do it the same way as you would schedule dinner dates or hair appointments. Make
time for what's important to you. A day has 1440 minutes and a workout only
takes about 30-60 minutes. No one is too busy for that. If you have time to
watch TV, you have time to work out.

5. Use stress-reducing techniques

We all get really stressed out from time to time. But stress can cause your
muscles to tighten up. As a result, working out becomes harder and more painful.
Higher cortisol levels also make it harder for your body to burn body fat.

Try stress-reducing techniques, such as yoga, meditation or talking to a friend.
It's vital to keep you healthy.

6. Be positive

Everyone experiences setbacks and runs into obstacles. You need a positive
mindset in order to realise that these moments are necessary for personal
growth. It's not about what life throws at us, but how we react to it and handle
it.

7. Aim for simplicity

Get inspired by Steve Jobs. He chose to wear the same clothes every day - jeans
and a black turtleneck. In that way he reduced the decisions he had to make.

I know it's much harder to think simple than to think complex. You have to get
your thinking straight and the results will be much better.

8. Daily choices make the difference

Sure, fit people want to eat cakes and muffins, too! And they do. The difference
is, they understand that they can't do it every day and maintain their health.

You have to make healthy choices on a daily basis to affect your health in a
positive way. By making healthy choices every day, you can treat yourself
sometimes.

9. Surround yourself with the right people

A very popular quote is: You are the average of the 5 people you surround
yourself with. And it couldn't be more true.

Look for like-minded people. And et voila: You have a workout buddy who keeps
motivating you.

10. Never give up

Life can get really busy and overwhelming. But overeating or binging won't make
it better. Those situations aren't the times to make excuses, instead you have
to understand that it's not worth your time to eat away your stress. It won't 
help you. Sugar rushes don't fix problems. Same with alcohol.

11. Prepare for the next day

Many people struggle to fall asleep because their mind is racing with thoughts
of what they have to do. Spend a little time before you get to sleep to write
your to-dos for the next day.

This will not only reduce your stress, but also keep you organised and much more 
productive.

12. Improve your sleep

A good sleep is really important! Sleep is critical for a strong immune system,
metabolism and anti-aging. Aim for 7 to 8 hours of sleep every night.

Avoid bright screens within 1-2 hours of your bedtime.

13. Remain consistent

Consistency is key! I know those days where you just want to skip the workout
and eat lots of food. Always focus on what you want more: Achieve your goals or
that chocolate bar?

Every self-made millionaire out there spent a portion of his life working 100+
hours like a nutcase, just to experience the life he/she has now. Delayed
gratification is hard to master, but worth a try!

Healthy habits are hard to pick up and even harder to hold on. But I know you
can do this!

Try these simple tricks and let me know in the comments if and how your life
changed.

The best 13 habits and tricks of fit people

If there's one thing I'm totally sure about it's this: almost every woman or man I met, struggles with her/his body image. 

No bulls&#! guide to a healthier body image - Love yourself first

If there's one thing I'm totally sure about it's this: almost every woman or man
I met, struggles with her/his body image. That doesn't mean we all have eating
disorders. It just means that there is one part of her or his body, with which
she/he has issues with.

A big part of a healthy lifestyle is not only taking care of your physical body,
but also of your mental and emotional wellbeing.

I totally understand you, because I had the same issues. How can I feel good
about myself, when every lifestyle magazine, health and wellness website, or
local gym is shouting about the perfect bikini shape. We are so tired of "bikini
diets" and "10 day beach body cleanse" nonsense.

Sadly, we live in a society where we are constantly confronted with unrealistic
images.

Let me tell you this: Everyone's body shape is different.

I can weight exactly the same as you, but with a completely different body
shape.

Our genes determine our bodies. Our height, muscle and fat distribution as well
as bone structure.

Besides that, your body image may not be a reflection of what you actually look
like! That's why a healthy body image is necessary. It can affect your
self-esteem, self acceptance and your attitude towards food and exercise.

Struggling with your body image isn't uncommon. Let me help you with these 6
ways to slowly love yourself more and more.

Calm down
Keep stressing about all the things you don't like about your body wont help
you. Relax and calm down. You have to learn to get your head and thoughts right.
Stop constantly judging yourself.

Find out why you think what you think about yourself. Understand yourself and
change your perspective. Judging yourself means you remain stuck and closed.
Start being kind to yourself and appreciate your body.

You are more than a size
It's everywhere: Size 0. Society tells us that in order to be 'sexy', you have
to be as small as possible. That's just not true.

Start questioning everything. Why can't you be curvy AND sexy? Who is telling
you that you have to be thin to be beautiful? Why do you have to be a certain
size? Choose your size to be comfortable with and love yourself.

Sometimes people and advertisement are wrong. Plus, think about it. Do men love
skinny model types or curvy women like Beyonce and Jennifer Lopez. Same with
women. The Rock, Hugh Jackman or Chris Hemsworth anyone?

Stop avoiding your body
Face your body and get to know it. Including lumps and bumps.

If you usually avoid mirrors, start approaching them. Look at yourself from
every angle. Don't just focus on the bits you don't like.

Try to spend more time naked. Start loving yourself and focus on the things you
like about yourself.

Stop comparing yourself to others
It's such a habit and happens hundreds of times a day, even if we don't intend
to do it.

Try to take notice when you compare yourself to others and what you say to
yourself when it happens. Are you fair with yourself? Are you realistic? How do
you feel about yourself?

Set realistic goals
If you want to lose fat to be healthier, that's totally doable. Make some
exercise and set nutrition goals for yourself.

However, if you don't like your height, that's another story. Accept what you
can control and what you can't.

Also don't assume you can lose huge amounts of fat in 2 weeks time. You probably
gained the weight in a matter of months or even years. It's faster to lose it
but not that fast. One pound per week is enough and healthy.

Surround yourself with the right people
There is nothing worse than being out with a girlfriend who is constantly
complaining about her body.

What you need is to hang out with friends who embrace themselves and their
bodies. That's the only way you can embrace yours, too. Body confidence is a
daily practice for everyone of us.

Talk to your friends and maybe you'll find that they are struggling with their
body image as well. Talk it through!

Be healthy, not skinny.

No bulls&#! guide to a healthier body image

I'm currently 15 weeks away from my first contest. Competitive bodybuilding is even tougher than 'normal' bodybuilding.

First Bodybuilding Competition Prep Journal / 15 weeks out

Hey guys,

I'm currently 15 weeks away from my first contest.
This is my second journal entry. Make sure to also read the first entry
[/competition-journal-17-weeks-out/].

Competitive bodybuilding is even tougher than 'normal' bodybuilding. I now have
a time frame to concern myself with. I begin to worry about wether or not
cheating on my diet will knock me down in placing. I no longer have the luxury
of time. A setback is no option for me. If I can't control myself right now, how
am I supposed to defeat other bodybuilders on stage?

Last week we visited our family and friends in Germany for 3 days and I had
twisted feelings about my diet. I also had to take a break from weightlifting
during these days. That's why I tried to focus on a decent protein intake and
reduced carbs to under 100 grams. I pretty much stuck to it. One just needs to
plan carefully. For instance, I bought a lot of protein bars and always carried
a protein shake with me.

One thing I can strongly recommend, if you're thinking about competing: talk to
everybody about your plan! Talking about the show in April to friends and family
helps me staying on track. Plus, they also understand that I can't eat too much
when we meet for lunch or dinner.

We are finally back home in London now and I can work out again. I missed my
routine. It's impressive how fast your body adapts to regular exercise. You
somehow need it in order to think clearly and stay focused.

Today was an easy day. One of these day's where you just do your stuff and stick
with it. I'm proud of myself. My husband, which is currently not in prep, had a
huge dinner with crumpets (which I LOVE!), biscuits, bagels and stuff. But I am
totally on plan. It wasn't even difficult.

Got my arm workout done this morning, which went also very well. Some veins
slowly showing as I'm leaning out.

I know I've been losing weight slowly at the moment. That's intentional. Last
time I weighted myself I was slightly under 60 kg. I want to lose body fat
slowly, by maintaining more size, strength and fullness. So far so good.

I'll keep the calories at 1600, divided into 3 meals, but over the next few
weeks I definitely need to kick the fat loss up a notch. I have not yet had to
add any additional cardio sessions. When I notice my fat loss starts to plateau,
I will slowly add some cardio.

After all, I have 15 weeks left and I'm already in a decent shape. My mood and
motivation are overall at a pretty high level. I'm not that temped by junk food
right now, but I definitely crave more food, since I'm lifting 6 times per week.

The performance aspect of fitness competition just amazes me. Unlike some other
sports, it requires a ton of dedication and an perfect all-around physical
fitness level.

Die consists of
 * 130g protein
 * 100-120g carbs
 * 40-50g fat
   As I said in my first log, I'm still following a vegetarian diet.

Training split
Training remains the same. I'm training fasted with 5g BCAA in the morning.

 * Monday: Active recovery/cardio
 * Tuesday: Back (high volume)
 * Wednesday: Legs (high volume)
 * Thursday: Arms/Shoulders (high volume)
 * Friday: Back (high weight)
 * Saturday: Legs (high weight)
 * Sunday: Arms/Chest (high weight)

Supplementation
 * Vitamin C (twice a day)
 * Vitamin D3 (5000 IUs per day)
 * Creatine
 * BCAA's (pre-workout)
 * 25g of Whey protein powder (twice a day)

Support me by using the Hashtag #SupportSarah2017 on Instagram and Twitter.
Thanks!

See you next time.

Until then, train hard and eat right!

Cheers, Sarah

Competition Journal 15 weeks out

Imagine if you would get what you want, every time. There would be no struggle. No hard work. No challenges. 
Maybe you think: “That would be great”.

1 minute motivation - Your greatest obstacle is your greatest strength

Imagine if you would get what you want, every time. There would be no struggle.
No hard work. No challenges.

Maybe you think: “That would be great”. But I say: “No, you would be weak!”

You can not grow without hustle and struggle. You can not develop strength
without resistance, without a challenge. Courage, strength and compassion are
made from your pain, will and hustle. Handle it!

You are so much stronger than you think! Stop making excuses. Every set back,
every failure has formed part of your story. Have the courage to live the life
you want to live, regardless of what everyone else thinks.

The person that is hungrier, is the one who gets there first. Hard work always
pays off. In the end, the one who is more dedicated to reach the top will win.

Your greatest obstacle is your greatest strength.

Keep going and keep growing!

1 Minute motivation #4

After more than 2 years of bodybuilding, I finally feel confident enough to go on stage. Follow me on my journey! 

My first Bodybuilding Comp

Hey guys,

Now that it's 2017, we made a lot of plans for this year. One of them is that I
want to compete at my first bodybuilding contest on the 29th of April!

After more than 2 years of bodybuilding, I finally feel confident enough to go
on stage. I hope that this experience will be a life altering one, as I not only
will transform physically but mentally as well.

Since this is my first competition, everything from my diet to my training
routine is trial and error. And here's the fun part: I will share everything
with you. I will share with you how it really feels to be stage-lean and what
obstacles I'll have to fight on my way to the finish.

WHY I'M DOING THIS
In the past few weeks I told my friends and family about my intention and they
all asked why. Most of them know the competitions just from the TV and don't
really know what it really means to compete.

They just think of the bodybuilding cliché - "pumped and dumb, brown coloured
people showing their muscles in weird poses, after not drinking anything for two
days."

And yes, I may want to show them, that this cliché is wrong and that it's way
more than just the few minutes on the stage. It's months of hard work and
discipline.

For me bodybuilding is not just a nice hobby. It's a lifestyle. A lifestyle with
which I've grown in a way I could've never imagined. Success in bodybuilding
means not just lifting more weight than yesterday. It demands that eating
habits, training routines and sleep patterns are all tailored in order to get a
'perfect' physique. All without the use of steroids and the like.

What's most fascinating to me: The success depends on my own decisions and
actions. Nothing more and nothing less.

This is the week where I start my contest prep. Follow me on this journey and
see with what kinds of challenges I have to deal with.

HOW I START
I'm starting by cutting my calories down to 1600 cals per day. This is about 20%
below my maintenance. In this way, I start leaning out while still maintaining
most of my muscle mass, which is one of the most important things. My current
weight is 61kg and I'm a vegetarian.


Depending on how slow/fast I'm losing weight I'll decrease/increase my calories
on a weekly basis.

Currently I'm going to the gym 7 times a week.

My current training plan is:
 * Monday: Active recovery/cardio
 * Tuesday: Back (high volume)
 * Wednesday: Legs (high volume)
 * Thursday: Arms/Shoulders (high volume)
 * Friday: Back (high weight)
 * Saturday: Legs (high weight)
 * Sunday: Arms/Chest (high weight)

So no "real" cardio in the beginning, just weight lifting to keep muscle mass
the same and the metabolism working and only some very light walking on Mondays
for active recovery (30m-45m).

If you have any tips and tricks for me or want to talk with me about your
experience when you competed the first time, please let me know at Instagram
[https://www.instagram.com/slick_coach/] or Twitter
[https://twitter.com/slickcoach?lang=de].

Support me by using the Hashtag #SupportSarah2017 on Instagram and Twitter.
Thanks!

Cheers, Sarah.

Competition journal 17 weeks out

As we begin to roll towards the end of the year, we start to think about our New Year’s resolutions. 

New year, new you!

Start the new year right
As we begin to roll towards the end of the year, we start to think about our New
Year’s resolutions. We all have the best intentions for the new year and want to
form new, maybe healthier habits. Sadly, 77% of the people never accomplish
their new year goals.

Dreaming about what you want to do in 2017 is not a bad thing. However, many of
us seem to stuck in the first days of the year, thinking about losing some
weight, starting a business or saving money instead of making it happen.

In my opinion, it’s because we expect January to be the start of so many great
things we wish for, but we don’t think longterm. We have to accomplish
everything within the first few months.

In fact, we simply don’t realise the short term satisfaction that keeps us
motivated and striving towards our dreams and goals.

Sometimes we even forget about our goals after the first quarter of the year and
just carry on with our life as before. At worst we give up and beat ourselves up
for being lazy or incapable of change.

But fear not, we got some hacks for you, with which you can more likely
accomplish all your goals and stick to your plans.

Skip resolutions, set intensions
If we set resolutions, we’re not flexible to change. Let’s imagine we’re not
getting there in the way we determined to, it’s much easier to say “I’ve
failed.” With an intention, we’re aiming towards something and are less attached
to the how. Your goals for the next year become much more achievable.

One at a time
I know so many people that make huge lists of their new year’s goals. It’s so
hard to change everything at once. Start by choosing one thing to focus on. Keep
things simple and accomplish one thing at a time before you tackle the next one.

Take action NOW
Just because it is called “new years resolution” doesn’t mean you have to wait
until January 1st to start.

Do you want to lose weight? Get in your workout clothes and go running. Throw
away your processed and packaged food and create a healthy shopping list. Need
help with that? We can help you with a meal plan that fits you and your needs.

Do you want to save money? Then figure out what monthly expenses can be
eliminated and cancel useless subscriptions.

Don’t wait for something to happen. If you want to be successful you have to
start now!

Realistic time horizons
You didn’t put that extra 20kg on in a week. Therefore, don’t expect it to come
off in a week. We live in a world where we want instant gratification. Here’s
the thing: Being successful and accomplishing your goals takes time.

Patience is key
If you’re looking to loose body fat the healthy way, then give yourself the room
to learn and make mistakes over the upcoming weeks. You need to be realistic
about your goals and strive for a longterm progress. Things usually don’t change
over night.

Wasteful activities
I heard it too often: “I don’t have enough time to read articles about financing
or healthy eating or X”. Bullshit!

This is coming from the people that hit the snooze button 9 times before getting
out of bed, watching two hours of Gilmore Girls every night, and check their
mails and Facebook status updates every 30 minutes.

Don’t get me wrong, it’s not a bad thing to spend some time doing a relaxing
activity. But you can’t spend several hours a day playing games and still think
you can reach your goals.

A simple hack: Cut your TV time in half and spend that time working on your
goals!

New experiences
Commit to do something new that you have thought about doing, but haven’t done
yet, for every month. Notice how it affects your life.

For example, do yoga every morning for 20 minutes, don’t read the newspaper,
stop watching TV, eat only plant based, meditate for 20 minutes every evening or
plan your next days schedule.

Start this month and then assess how it has impacted your life.

Let go of the past
It’s one of the main reasons why we can’t move on and change our lives: we
refuse to let go of our past mistakes and failures.

Holding on to your past mistakes only keeps you focused on the past.

My personal advice to you
Do what you want. Not what you think you should do! Not what everyone’s telling
you to do. Really listen to what’s in your heart and soul. That’s one of the
most important things that I learned this year.

If you aren’t happy, you have to change something! If you’re not willing to change it, stop complaining.

1 Minute Motivation #3

I get so frustrated with people who complain all the time, but keep their same
routines and lifestyles. If you aren’t happy, you have to change something! If
you’re not willing to change it, stop complaining.

You want to become fitter? Work out more often! You want to become leaner? Eat
the right food and cut out unhealthy processed junk food. Yes, it is as easy as
that! Change in order to reach your goals isn’t rocket science.

What we put into our bodies we get out. Eat like crap, feel like crap. If you’re
dissatisfied with something in your life, stop and change. Now! Not tomorrow.
Not next week. And especially not with the beginning of the new year. Now is the
time.

Start to take care of your body. Your body is one of the few things you can’t
just buy a new one of.

Learn to embrace the change. Learn to change your perspective.
We have a choice in how we view things.

Use it.

Everything is possible. You can do anything you want as long as you have the passion, the drive, the focus and the support.

1 minute motivation #2

Anything is possible.

I dream big dreams. The kind of dreams that some people said would not be
possible. That some people smile about or laugh at.

Everything is possible. You can do anything you want as long as you have the
passion, the drive, the focus and the support. Don’t allow anyone — friends,
family, teachers, doesn’t matter who it is — to tell you what you are imagining
for yourself is not possible. It is.

Please don’t become one of those people, which are going to walk around with a
job you hate, angry at the whole universe and bitter, because you let your
dreams drift away from you. Because you did not believe strongly enough in
yourself and what you can achieve. Things are possible and dreams can come true.

Be passionate. Be crazy. Knock down walls. Climb mountains. Fail. Learn from it.
Try again. Create. Do all the things that are going to put yourself in a
position where you have to come out of your damn comfort zone.

If they’re telling you that you can’t, work twice as hard and proof them wrong.
Take your mind off the problems for a moment and focus on the positive
possibilities.

In order to be successful your focus has to be so intense people think you’re
crazy. Your mind is the only limit.

Anything is possible.

There are so many people out there who will tell you that you can’t. What you’ve
got to do is to turn around and say — watch me.
If I’d given up every time things got hard, I would not be the person I am
today. We all struggle. We all fail from time to time. We all have moments of
self doubt.

I hated the way I looked. I felt like a complete failure. I doubted if I even
wanted to do “fitness” anymore. But what kind of role model rebounds? The real
kind! The human kind. The kind that can admit they fucked up. The kind that
turns around & comes back stronger.

I committed to being better. Doing better. Changing my life. I fought everyday
to become the best version of me. It wasn’t overnight. But no matter how slow
you go, you are still lapping everybody on the couch.

You have the capability to decide who you want to be in the next 5 minutes. When
things get hard. When you want to quit. Those are the moments you need to fight
through.

It will not be easy. You will struggle at times. But quitting? That’s not an
option. How do you keep going? How do you not just sit down and give up?
Sometimes it’s easy. Sometimes it’s not. Just keep going. It takes courage to
become who you really are!

I don’t care how many times you messed up. Skipped a workout. Binged on food.
You still have the option to turn it all around. To strive to be your best. To
push yourself past your limits. To make the right choices. To start your journey
today.

Today is your day.

1 minute motivation

If you have bad habits, they can cause big damage to your mind and body quickly.
It doesn’t matter if it’s eating too fast, drinking a little too much (alcohol)
or spending way too many hours in front of the TV.

Did you know our bodies give us warning signals long before we realise our
health is in danger?

There was a time when I didn’t really listen to my body. And I didn’t care
either. I just ate too much unhealthy, fatty, sodium-rich food, spent too much
time televiewing, got barely enough physical activity, and let the wrong people
into my life, which dragged me down all the time. I really wasn’t happy and so
anxious at that time. I thought that’s how life is going to be. My self-esteem
was at an all-time low.

But suddenly my then-boyfriend decided to break up with me out of nowhere, and
looking back now, that was the best thing that could have happened to me.

I started realising where I was going to end if my lifestyle wouldn’t change
right now. There was a time when I was so active and open minded. I wanted to do
so much with my life, but I was never going to reach any of my goals with this
attitude. So I had to change. And I’ve changed.

Sounds familiar to you? Maybe you should also break with some bad habits!

“That is easier said than done” you may think now. You know what? It is easy.
There are some simple hacks which have a huge impact on your health.

A healthy lifestyle doesn’t have to begin with a big, dramatic, challenging
change. Making small changes and incorporating them into your life slowly will
increase the likelihood of sticking to them. In fact, you more likely want to do
more for your health in the future.

Cut sugar and starch
Eating too much high-sugar [/healthy-sugar-alternatives] and high-carbohydrate
food [/the-basics-what-are-carbohydrates] makes you feel like crap. Sounds
challenging? Of course it can be, but when you’re creating a new habit, it’s
best for you do start small so you don’t become overwhelmed.

Willpower is like a muscle and it’s growth takes some time. Start by eating no
high sugar or high starch foods for four days per week. After two weeks, move to
five days per week and so on.

Read food labels
You have to pay more attention to what you’re eating and drinking. Therefore 
start reading food labels [/how-to-read-nutrition-labels], become familiar with
the list of ingredients and start to take notice of everything you put in your
mouth. Usually the longer the list of ingredients, the more chemicals have been
added to the product and the worse the product is for you.

The order of the ingredients is also related to the amount that’s in the product
(it starts with the largest quantity and moves on to the least).

Drink enough water
We can’t live without water! Staying hydrated is one of the most important ways
to stay healthy, maintain a proper body weight and keep you sharp between the
ears.

Without sufficient water in your body, your cells get congested, your skin can’t
detox, and your bladder and kidneys won’t work properly. When you feel thirsty,
your body is already insufficiently hydrated. You can make a habit of drinking
water first thing in the morning and with every meal to help stay hydrated.

Never consider sweetened juices, soda or coffee as a substitute for pure water.
Both sugar and salt as well as caffeine dehydrate the body. If you are like me
and can’t kick the morning coffee habit, be sure to drink a tall glass of water
along side of it to make sure you aren’t dehydrating yourself. Remember, don’t
drink calories!

Start to read more
Or if you don’t like to read, then listen to podcasts. Do something that is
challenging you and makes you think. Most of us won’t even read unless there’s
an exam in sight.

But you know what? Everyday of our lives is an exam. You have the opportunity to
grow beyond your present barriers and circumstances every day. Each day is a
chance to become a better person.

Here are some book recommendations for you:

 * The 4-Hour Work Week: escape the 9–5, live anywhere and join the new rich by
   Timothy Ferriss
 * #AskGaryVee: one entrepreneur’s take on leadership, social media, and
   self-awareness by Gary Vaynerchuk
 * Ishmael: a novel by Daniel Quinn
 * Living with a seal by Jesse Itzler

Manage your stress
Most of the time, bad habits are simply a way of dealing with stress and
boredom. You might not want to hear it, but physical activity
[/correlation-between-exercise-and-weight-loss] plays a big role in reducing and
preventing the effects of stress, but you don’t have to spend hours in the gym
to experience the benefits.

Exercise releases endorphins that boost your mood. It can also serve as a
valuable distraction to your daily worries. Just take your dog for a walk or
start walking or cycling to the grocery store, instead of taking the car or the
bus.

Stop cooking everything in olive oil
Yes, it’s true: Olive oil is packed with heart-healthy antioxidants and 
monounsaturated fats [/the-basics-what-is-dietary-fat], which are known to lower
“bad” LDL cholesterol and raise the “good” HDL cholesterol.

But most people are using it simply too often or way too much of it. If you’re
cooking on high heat, skip it or use coconut oil instead. However, (a little bit
of) olive oil is a great choice for making a salad dressing.

Go to bed earlier
A proper amount of sleep reduces stress, keeps your heart healthy, reduces
inflammation, makes you more alert during the day, helps you lose weight and
reduces your risk for depression. You will think clearer, feel better and look
better.

Keep in mind: Creating a healthy lifestyle requires consistency. Start small and
go after it!